subreddit,author,date,post,automated_readability_index,coleman_liau_index,flesch_kincaid_grade_level,flesch_reading_ease,gulpease_index,gunning_fog_index,lix,smog_index,wiener_sachtextformel,n_chars,n_long_words,n_monosyllable_words,n_polysyllable_words,n_sents,n_syllables,n_unique_words,n_words,sent_neg,sent_neu,sent_pos,sent_compound,economic_stress_total,isolation_total,substance_use_total,guns_total,domestic_stress_total,suicidality_total,punctuation,liwc_1st_pers,liwc_2nd_pers,liwc_3rd_pers,liwc_achievement,liwc_adverbs,liwc_affective_processes,liwc_anger,liwc_anxiety,liwc_articles_article,liwc_assent,liwc_auxiliary_verbs,liwc_biological,liwc_body,liwc_causation,liwc_certainty,liwc_cognitive,liwc_common_verbs,liwc_conjunctions,liwc_death,liwc_discrepancy,liwc_exclusive,liwc_family,liwc_feel,liwc_fillers,liwc_friends,liwc_future_tense,liwc_health,liwc_hear,liwc_home,liwc_humans,liwc_impersonal_pronouns,liwc_inclusive,liwc_ingestion,liwc_inhibition,liwc_insight,liwc_leisure,liwc_money,liwc_motion,liwc_negations,liwc_negative_emotion,liwc_nonfluencies,liwc_numbers,liwc_past_tense,liwc_perceptual_processes,liwc_personal_pronouns,liwc_positive_emotion,liwc_prepositions,liwc_present_tense,liwc_quantifiers,liwc_relativity,liwc_religion,liwc_sadness,liwc_see,liwc_sexual,liwc_social_processes,liwc_space,liwc_swear_words,liwc_tentative,liwc_time,liwc_total_functional,liwc_total_pronouns,liwc_work,tfidf_abl,tfidf_abus,tfidf_actual,tfidf_addict,tfidf_adhd,tfidf_advic,tfidf_ago,tfidf_alcohol,tfidf_almost,tfidf_alon,tfidf_alreadi,tfidf_also,tfidf_alway,tfidf_amp,tfidf_amp x200b,tfidf_ani,tfidf_anoth,tfidf_anxieti,tfidf_anxious,tfidf_anymor,tfidf_anyon,tfidf_anyon els,tfidf_anyth,tfidf_around,tfidf_ask,tfidf_attack,tfidf_away,tfidf_back,tfidf_bad,tfidf_becaus,tfidf_becom,tfidf_befor,tfidf_believ,tfidf_best,tfidf_better,tfidf_bit,tfidf_bodi,tfidf_bpd,tfidf_brain,tfidf_call,tfidf_came,tfidf_care,tfidf_caus,tfidf_chang,tfidf_come,tfidf_complet,tfidf_constant,tfidf_control,tfidf_could,tfidf_coupl,tfidf_cri,tfidf_day,tfidf_deal,tfidf_depress,tfidf_diagnos,tfidf_die,tfidf_differ,tfidf_disord,tfidf_doctor,tfidf_doe,tfidf_done,tfidf_dont,tfidf_drink,tfidf_drug,tfidf_eat,tfidf_els,tfidf_emot,tfidf_end,tfidf_enough,tfidf_etc,tfidf_even,tfidf_ever,tfidf_everi,tfidf_everyon,tfidf_everyth,tfidf_experi,tfidf_famili,tfidf_fear,tfidf_feel,tfidf_feel like,tfidf_felt,tfidf_final,tfidf_find,tfidf_first,tfidf_food,tfidf_found,tfidf_friend,tfidf_fuck,tfidf_get,tfidf_give,tfidf_go,tfidf_good,tfidf_got,tfidf_great,tfidf_guess,tfidf_guy,tfidf_happen,tfidf_happi,tfidf_hard,tfidf_hate,tfidf_head,tfidf_health,tfidf_hear,tfidf_heart,tfidf_help,tfidf_high,tfidf_home,tfidf_hope,tfidf_hour,tfidf_hous,tfidf_hurt,tfidf_idea,tfidf_im,tfidf_issu,tfidf_job,tfidf_keep,tfidf_kill,tfidf_kind,tfidf_know,tfidf_last,tfidf_late,tfidf_leav,tfidf_left,tfidf_let,tfidf_life,tfidf_like,tfidf_littl,tfidf_live,tfidf_long,tfidf_look,tfidf_lose,tfidf_lost,tfidf_lot,tfidf_love,tfidf_made,tfidf_make,tfidf_mani,tfidf_mayb,tfidf_mean,tfidf_med,tfidf_medic,tfidf_mental,tfidf_might,tfidf_mind,tfidf_mom,tfidf_month,tfidf_move,tfidf_much,tfidf_need,tfidf_never,tfidf_new,tfidf_next,tfidf_night,tfidf_normal,tfidf_noth,tfidf_notic,tfidf_old,tfidf_onc,tfidf_one,tfidf_onli,tfidf_pain,tfidf_panic,tfidf_parent,tfidf_part,tfidf_past,tfidf_peopl,tfidf_person,tfidf_place,tfidf_pleas,tfidf_point,tfidf_possibl,tfidf_post,tfidf_pretti,tfidf_probabl,tfidf_problem,tfidf_ptsd,tfidf_put,tfidf_question,tfidf_quit,tfidf_read,tfidf_real,tfidf_realli,tfidf_reason,tfidf_recent,tfidf_relationship,tfidf_rememb,tfidf_right,tfidf_said,tfidf_say,tfidf_scare,tfidf_school,tfidf_see,tfidf_seem,tfidf_self,tfidf_sever,tfidf_shit,tfidf_sinc,tfidf_situat,tfidf_sleep,tfidf_social,tfidf_someon,tfidf_someth,tfidf_sometim,tfidf_sorri,tfidf_start,tfidf_stay,tfidf_still,tfidf_stop,tfidf_stress,tfidf_struggl,tfidf_stuff,tfidf_suicid,tfidf_support,tfidf_sure,tfidf_symptom,tfidf_take,tfidf_talk,tfidf_tell,tfidf_thank,tfidf_therapi,tfidf_therapist,tfidf_thing,tfidf_think,tfidf_though,tfidf_thought,tfidf_time,tfidf_tire,tfidf_today,tfidf_told,tfidf_took,tfidf_tri,tfidf_turn,tfidf_two,tfidf_understand,tfidf_us,tfidf_use,tfidf_usual,tfidf_veri,tfidf_want,tfidf_way,tfidf_week,tfidf_weight,tfidf_well,tfidf_went,tfidf_whi,tfidf_whole,tfidf_wish,tfidf_without,tfidf_wonder,tfidf_work,tfidf_worri,tfidf_wors,tfidf_would,tfidf_wrong,tfidf_x200b,tfidf_year fitness,SStarte,2018/01/01,Would daily pushups on top of regular workout help me gain tricep and chest size? I normally hit each area of body body 2x a week (except I only do 1 leg day). I want to gain bicep/tricep and chest size. Would daily pushups help me accomplish this goal if done on top of my regular routine?,4.2539655172413795,5.171214224137934,5.323620689655171,82.72094827586207,70.55172413793103,8.558620689655173,28.29310344827586,8.841846274778883,2.135779310344828,227,8,45,4,4,75,40,58,0.0,0.685,0.315,0.9536,0,0,0,0,0,0,7,0,0,0,6,0,0,0,0,1,0,4,6,6,0,0,9,6,3,0,5,2,0,0,0,0,2,0,0,0,0,1,3,0,0,0,1,0,0,0,0,0,0,1,0,6,0,7,2,1,7,0,0,0,0,2,5,0,1,2,23,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6223100490873827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18065704395410287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2866644866857149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3755229196694619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27446240567597474,0.0,0.0,0.0,0.0,0.0,0.2130472055827067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16522461066316688,0.0,0.2246988720449004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3979846292856976,0.0,0.0,0.0 fitness,illustratedkate,2018/01/01,"Building the Monolith... for Women? Hi guys, I've been lifting seriously for about 3 years now, running a 6 day PPL split with HIIT twice a week and a fair bit of walking during the day. I've had pretty good results over the past year, and have had a pretty significant body recomposition in this time. I'm 5'1"" and as of today I weigh 53.4kg (117lb) [pic here for reference](https://i.redditmedia.com/byUXGsKeWa16jwu5ExNbOhQ84MUncyiLzmnVU49WNyw.jpg?w=768&s=2009ac0c144a1bc93dc9d57ae00b47d7) I would really like to shake up my lifting program this year, and after some research I've decided I'd like to try Building the Monolith. The reason why I'd like to run this program is that I really enjoy the grind of intense workouts and I want to push myself harder and see how much further I can progress strengthwise. What I'd like to know is if this program is worth trying for women - obviously I am a relatively small-framed girl, so I'm not expecting to become huge, but I would like to lift heavier than I am now. I also want to do a program that focuses on full body strength, I hate how so many programs targeted to women are just focused on ""building a booty"" and often neglect upper body completely (or don't contain any exercises like pull ups, dips, etc). I know Wendler has said women have run the program before, but if anyone has first hand experience with it I'd love to hear what you thought of it. I'd also like to know if anyone has any recommendations for nutrition when running BTM as a woman... I've been cutting at 1700 cals (eating at least 130g protein a day and low carb/higher fat) for a few months and now I'm maintaining at 2000, but even if I bulk I really don't think I can eat a dozen eggs and 1.5lb of beef a day! I'm just wondering if anyone has recommendations on the diet component? Thanks guys!",7.681207160342716,7.605659357558143,7.627447980416161,72.62501835985313,62.98255813953488,9.916523867809056,33.221542227662184,9.414487439383343,2.887490697674419,1465,52,265,23,19,471,187,344,0.048,0.772,0.18,0.9901,0,0,0,0,0,0,58,0,1,0,3,17,18,2,1,20,0,23,12,5,4,1,45,41,28,0,10,12,0,1,7,0,2,2,2,0,8,10,12,6,2,8,2,1,8,3,6,0,3,6,4,17,12,39,33,7,41,0,2,1,1,13,15,0,9,25,153,27,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16763166658298134,0.0,0.11356066197546827,0.0,0.14254762174846594,0.0,0.0,0.0,0.0,0.21985496784946895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11575346331804635,0.08918486060377813,0.0,0.0,0.0,0.1144244381445775,0.3492579889493457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10989039170372933,0.0,0.0,0.0,0.0,0.0,0.2703729047537152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21449183656320692,0.0,0.0,0.0,0.0,0.11688989879467965,0.06922545006070474,0.0,0.0,0.0,0.0,0.10252345254124813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08915060296314793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08790893598880853,0.0,0.0,0.0,0.2075550580440232,0.0,0.0,0.0,0.10347732939241386,0.0,0.0,0.11812752075406335,0.0,0.0,0.1107366133413382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17280109096174034,0.0,0.0,0.0,0.0,0.0,0.0,0.3584311699540796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09459434301635432,0.0,0.0,0.10626001992376327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08365765750688231,0.0,0.07704677914075557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10005218579943444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21325715472621629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2014302611923831,0.1077612543004169,0.0,0.0,0.0,0.0,0.09969749545156463,0.0,0.0,0.0,0.08351931678816821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09649417674733876,0.0,0.0,0.0,0.0671574664267796,0.0,0.08320675175163822,0.06111505377217146,0.0,0.09934681196098306,0.0,0.0,0.14231705564085648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12363829536907335,0.0,0.08407157202391959,0.0,0.0,0.0,0.09457394897497658,0.0,0.0,0.0,0.11366104404795728,0.0,0.0,0.0,0.1489068152452474,0.0,0.0,0.20248095416205966 fitness,10vine,2018/01/01,"Can’t go home after smolov squat Hi, anyone here have experienced smolov squat program? It seems too hard for me. My 1RM is 390lbs and I input 385 as my max in the spreadsheet (later I read that take off 15lb-20lb in order to finish the sets). I have finished my first two weeks easily, now is my week 3: 9x4 sets base 1. I took 5-6 minutes rest between sets. But I am now sitting in the gym like a dead man cannot even move, I feel dizzy and want to puke. So, how do you survived the program? ",0.4615996503496476,2.4973060865384653,2.1665034965034984,96.36940559440559,84.28846153846153,4.551048951048951,19.06993006993007,5.565023196281405,-0.41045,379,10,87,2,11,124,81,104,0.107,0.8029999999999999,0.09,-0.4329,0,0,0,0,0,0,16,0,1,0,2,7,1,0,0,5,0,8,0,0,1,0,7,14,6,1,1,1,0,2,1,0,0,0,0,1,1,2,2,0,0,2,2,0,3,2,0,0,2,1,3,12,1,10,13,1,21,0,0,0,0,3,4,0,1,10,50,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1946108017613372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18383055616683489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14072911421048892,0.0,0.0,0.0,0.0,0.2367424828723073,0.0,0.0,0.0,0.0,0.0,0.0,0.15817809728933627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2493238785070857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2791819371540871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13597518019004234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29581465337626656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2783995896671378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25337596334151435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2092652140343748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30922850614415703,0.0,0.0,0.27188237083144684,0.0,0.0,0.0,0.0,0.0,0.16416286626728488,0.0,0.4465098841372535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,cppnewb,2018/01/01,"How far can a linear progression program during a cut get me? I'm 26M/5' 9""/220 lbs. Been inconsistently following Greyskull LP the past few months without making any real progress but I started taking it more seriously recently. I have a lot of fat and would like to focus on slowly cutting down fat and getting as strong as I can before summer. If all my lifts are currently at ""novice"" level, I was just wondering what realistic progress I can make during a cut over the next 6 months. Could I at least hit 1xBW bench/1.5xBW squat/2xBW deadlift?",5.5440000000000005,7.703558000000001,5.4510000000000005,78.24550000000002,69.0,8.200000000000001,31.5,8.841846274778883,2.7747999999999995,440,19,75,8,8,137,80,100,0.083,0.784,0.134,0.8031,1,0,0,0,0,0,15,0,0,0,4,2,6,3,0,6,0,9,2,2,3,1,15,19,7,0,3,4,0,0,1,0,1,2,0,0,0,2,2,2,0,1,0,0,1,1,4,0,0,2,0,8,2,10,14,5,16,0,0,0,0,0,7,0,3,9,46,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1689714424981329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21143382625922294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1983869772412084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25963574418133645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1213922779540686,0.0,0.0,0.0,0.0,0.0,0.0,0.21124446184513088,0.0,0.0,0.3317178306108994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3966605655447853,0.0,0.0,0.0,0.0,0.0,0.2642558592888971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23719739343604415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2828188174249051,0.0,0.0,0.24533897289461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1758718026328399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1868221905841518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2395209224791223,0.2694604137628672,0.0,0.0,0.0,0.17650942934839384,0.0,0.0,0.0 fitness,Reld720,2018/01/01,"Does it take a full bulking program to add 1 inch to your arms? This year I got into college, and into a proper gym, with 14 inch arms. So, I started bulking in August with the (now ridiculous seeming)goal of getting 16 inch un-flexed arms by the time January rolled around so I could cut the fat and get ready for summer. Now it's January and I'm only half way there (15 inch arms). So, my question is, do I need to keep bulking to grow my arms further, or can I just maintain my current weight and focus on my arms. 203lb (stated bulk at 195), 6'1"",18, male Exercises for arms: Bench Press: 220lb, 3 sents of 10 Hammer/Biccep curls: 32lb, 3 sets fo 10 (I know it's low, I didn't have much guidance when I first started, so I was very cautious) Chin ups: my body weight, 3 sets of 10 Dips: My body weight, 3 sets of 10 If you need any additional information, please ask. Edit: additional information. ",3.478351648351648,4.44217540659341,4.717252747252751,86.17774725274727,72.4065934065934,7.358241758241759,27.186813186813183,7.61054688173877,1.3675582417582417,692,24,148,8,13,229,117,182,0.042,0.929,0.029,-0.2911,1,0,0,0,0,0,40,0,2,0,1,10,3,2,0,5,0,7,14,10,0,0,23,20,11,0,4,3,0,4,0,0,0,2,0,0,1,4,12,4,1,4,2,0,2,1,3,0,2,4,4,17,0,20,15,2,32,0,1,0,0,8,14,0,3,11,72,21,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11318808404972555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14817104569111245,0.15560329919675642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36976501488504215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13289252623026526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14565685342150198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14157775229785746,0.0,0.0,0.0,0.0,0.17392094190729818,0.0,0.09459434236420954,0.0,0.13312100857195353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1479436714368363,0.0,0.0,0.09147363838953804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12235598470429525,0.24683322937005084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1265886727348099,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18270626658535186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18645612440102016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2356207899284826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1251456784505256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09705522629166533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13733428523945512,0.0,0.13211603264003474,0.0,0.608054307213085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10718491115249802 fitness,vikingmechanic,2018/01/01,"2017 Accomplishments Thread First of all, if you are new to fitness and working out, head on over to our [Introduction Page](https://www.reddit.com/r/Fitness/wiki/intro), which should set you up with all the knowledge you need to get started on your fitness journey. At the beginning of a new year, it's tradition to set ""[New Year's Resolutions](https://en.wikipedia.org/wiki/New_Year%27s_resolution)""; goals to improve yourself or your life over the course of the new year. A tradition with religious roots dating as far back as the ancient, moldy, Babylonians. Some of the most common sets of goals include improvements to physical well being, health, and fitness, which might be what has now brought you to /r/fitness for the first time or as a returning participant. (Did I mention our fantastic [Intro Page](https://www.reddit.com/r/Fitness/wiki/intro)?) In relation to these new year's resolutions we have seen a lot of threads, as well as requests for threads, for people to post and recieve feedback on their goals. However, even though posting your resolutions might be seen as a way to keep yourself accountable, research has shown that telling people about your goals might make you less likely to accomplish them. [This Article from the Berkeley Science Review](http://berkeleysciencereview.com/when-telling-others-about-your-goals-compromises-them/) explains why telling others about your goals might hinder you in accomplishing them, and even sources some of the research behind it. (Also [bonus TED talk](https://www.ted.com/talks/derek_sivers_keep_your_goals_to_yourself#t-9407) for those interested) Keeping with that line of reason, instead of having a thread for you to post your new goals, we at /r/fitness want a thread to celebrate your fitness and health related accomplishments from the past year, and hopefully this will help motivate and inspire people to set and accomplish their own goals in 2018. So: #Post your fitness related goals from 2017 and how you accomplished them. Also something to keep in mind when setting your goals for 2018, from the wikipedia page linked earlier: ""The most common reason for participants failing their New Years' Resolutions was setting themselves unrealistic goals (35%), while 33% didn't keep track of their progress and a further 23% forgot about it. About one in 10 respondents claimed they made too many resolutions."" **Last but not least; HAPPY NEW YEAR from us here at /r/Fitness.**",11.560481283422456,12.625440734015346,8.664125784701238,64.6002853987445,54.703324808184135,11.508067891188094,41.04638456172983,11.115808304768276,4.859694629156009,2001,91,285,43,22,574,197,391,0.006,0.889,0.105,0.9755,1,0,1,0,0,0,128,5,17,8,23,19,9,0,0,20,0,17,4,1,7,2,53,34,27,0,5,5,0,0,1,0,6,3,0,0,0,13,16,0,5,7,0,2,2,2,1,2,3,8,2,31,8,66,17,11,66,0,1,2,0,37,22,0,13,32,191,44,22,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1224399007466608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.058865054673545365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10112596751377913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13023304248913306,0.0,0.0,0.0,0.0,0.039996138251846614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08149281605015035,0.0,0.0,0.07856616159099619,0.16274596441705028,0.0,0.0,0.051312318135180564,0.0,0.0,0.07603507770425635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27217771345453706,0.0,0.0,0.0,0.062401466821588265,0.0,0.0,0.0,0.0,0.05407212826488703,0.03740026125498732,0.0,0.0,0.0,0.0,0.0,0.0,0.06508320129445512,0.0,0.0724369431667699,0.05110017596209649,0.07761341611647886,0.0,0.0,0.0,0.0,0.0,0.3248454279275875,0.07729739396991389,0.0,0.0,0.0,0.0,0.056763583837398976,0.0,0.5914881707497133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.051874754907553035,0.0,0.0,0.0,0.0,0.0,0.0730791499510924,0.1592180484664641,0.0,0.0,0.0,0.0,0.0,0.29326905684193844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15741986642299788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0589347630687728,0.0,0.0,0.05418508884348126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06153094831824165,0.1338225814160671,0.0,0.0,0.0,0.0,0.0,0.07521360208210262,0.0,0.044639066535124505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09208465143767568,0.0,0.0,0.0,0.04515334400133135,0.06076474803790805,0.0,0.0,0.13766190439923615,0.0,0.06907778918957254,0.0,0.0,0.0,0.0,0.05573199091320266,0.0,0.0,0.0,0.0,0.0,0.3450864208263719 fitness,yme2day,2018/01/01,"Same overall weight- different plates So whenever using a bar and you have to manually place plates on it for weights Ive always wondered if using the different sized plates but the overall weight remain the same would affect me performing the exercise. For instance assume a bar is 20KG and I want to squat 100KG. On one side of the bar i have 2 large 20KG plates and on the other side I have 1 large 20KG plate, a smaller 15KG plate and then a small 5KG plate. My question is if there be any balancing isssues due to the sizes of the plates despite there being the same weight.",3.682857142857145,5.916857285714286,3.8440714285714286,87.45092857142859,74.35714285714286,6.98,26.378571428571423,7.908726449838941,1.5771935714285714,464,17,89,7,10,143,66,112,0.0,0.986,0.014,0.1154,2,0,0,0,0,0,6,0,1,0,1,3,0,0,0,13,0,9,8,0,3,0,18,13,9,0,4,3,0,4,0,0,1,1,0,0,0,2,4,7,0,3,4,0,0,0,0,0,1,0,4,7,0,10,10,3,9,0,0,0,0,2,7,0,5,2,55,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1366731026023083,0.0,0.0,0.11169885634752416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3432224888033779,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11130326338040117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17161124440168896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1840029012721516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2837267167581335,0.0,0.0,0.09688170187680807,0.0,0.0,0.8000720957287303,0.0,0.0,0.0,0.0,0.0,0.0,0.17812725986863429,0.0,0.0,0.0,0.11668185523709168,0.0,0.0,0.0 fitness,geetarzrkool,2018/01/01,"Mechanical Advantage due to number of pulleys on a cable machine Hi all. I was just wondering if most cable-based machines are calibrated to take into account the number of pulleys the cable passes over in order to lift the weight and the mechanical advantage that can occur? For example a cable passing over two pulleys is capable of lifting twice as much weight for a given amount of energy when compared to a cable passing over only one pulley. Thanks. ",8.022439024390245,8.926128560975613,9.081609756097565,59.16217073170736,62.17073170731707,10.950243902439025,38.351219512195115,10.793553405168565,4.883909268292683,370,18,49,9,5,127,56,82,0.0,0.8290000000000001,0.171,0.8807,0,0,0,0,0,0,5,0,0,0,2,2,3,0,0,8,0,4,2,0,0,1,7,8,4,0,1,2,0,2,0,0,0,0,0,0,0,1,2,2,0,1,0,1,3,0,0,0,3,2,2,1,3,17,6,4,12,0,0,0,0,1,6,0,3,2,41,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22111642984551752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20382416747240284,0.2287655601125751,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2261578434144541,0.0,0.0,0.2769284855409033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2938296789238395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7325662513257626,0.0,0.0,0.0,0.0,0.0,0.0,0.3261956509107871,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Baktab,2018/01/01,"Which fruits and vegetables should be the anchor of any diet that aspires to be perfect in terms of micronutritional value? I see the term ""superfood"" thrown around pretty regurlarly and the amount of items that leave and join that list can tend to be quite confusing. I usually try to structure my meal plan into at least one fruit heavy and one vegetable heavy meal. The remaining meals I usually try to fill out with as much fiber and filling foods as possible. My daily diet as of right now (in terms of fruits and veggies) contain Berries, Kiwis, Bananas, Spinache, Broccoli and Peas/Carrots. Is there any item I should add to that list? Am I getting all I need to from it?",7.808091428571429,7.896225831999999,6.855885714285716,77.71480000000003,62.68000000000001,10.022857142857145,35.457142857142856,9.606745405546679,3.2491142857142865,539,22,97,9,7,164,82,125,0.027000000000000003,0.879,0.094,0.8640000000000001,0,0,0,0,0,0,16,0,0,0,3,3,2,0,1,4,0,8,11,0,0,2,19,12,10,0,3,0,0,0,0,0,2,0,0,0,0,6,12,11,1,0,0,0,2,0,1,0,2,0,4,8,1,22,7,9,15,0,0,1,0,0,7,0,1,6,64,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3047092817163334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1994427827043264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2709096273434522,0.0,0.0,0.0,0.1170514673185898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23722563467889365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1646949169868508,0.16612255754772962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3036301225126882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2525710365180239,0.0,0.22792886208988486,0.0,0.0,0.0,0.0,0.0,0.23829373943467785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19132863221014632,0.0,0.0,0.0,0.0,0.17853059009899272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3042164244369479,0.0,0.0,0.0,0.0,0.0,0.4934960325109489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,wallythedude,2018/01/01,"Having 3 Big Problems with pull-ups. So, I have taken at least an hour to find solutions from the problems I'm experiencing with pull-ups. I know there are answers out there, nevertheless I like to put my problem on the internet, in the hope someone may help. 1. **I don't feel my lats.** When I do pull-ups on a bar, I as always first contact my shoulders backwards ( So you engage the lats ), I make sure I'm not having a hunched back, I do not swing, I do it with control. Yet, I feel my lats barely. Now some may say: That can happen. However I do feel my lats when I do it with a pull-up machine ( Not lat-pull down! ), the machine on which you can put you're knees which will assist you. You can use 5 kilo assistance or even 50 kilos. However when I do this, I do feel my lats massive, like burning all over the place. So it is either my form which somehow I'm still doing wrong, maybe my elbows, maybe how wide my grip is. But I for sure notice a difference with the machine ( I use maybe 5 or 10 kilo assistance and then do 8 reps, 3x sets 8 reps each set, remember this is important for later on ) 2. **I can only do 10 pull-ups first set and the second at most 6.** It's a huge difference. I have taken my rest, once in a time even 5 minutes, but still 6 or even just 5 reps. My 3rd set may even become 4. This however also only happens with normal bar and not the with pull-up assistance machine. With the machine I can do 8 reps and again 8 reps. So it for sure is the bar. Why do I care so much about this? Well, I like to start doing calisthenics and If only can do one set 10 pull ups and the next barely six, I'm not going to get far with my bar skills like archer pull up, typewriter pull up, muscle ups. 3. **My reps don't increase at all. I'm stuck at this plateau** There was a time I couldn't even do one, this was three years ago. Now I can do ten, however it doesn't increase, I see people around me banging twenty, some even thirty, although swinging. I know everyone is different but I would at least want to be able to do twenty pull ups in one go. It's a goal of mine but I just don't make any progress at all. So those are the 3 problems, which others as I saw also have. So if you answer, you will not only help me but also others who are getting frustrated because of this. Some may have one of these, others just like me all three. Some additional information: - 18 years old - 77 KG / 1.83 m - Training 3 or 4 times a week - Want to build strength but also grow my lats, I mean everything has been growing except my lats. Thank you already very much and have a great new year. Some additional information after reading comments: - I go to failure. If I say I do 10 reps, It will mean that it will be my last successive complete rep. ",0.6195522001725635,2.72639349649123,2.6697008915731963,92.56531061259709,84.21052631578948,5.562266321541559,20.572332470520564,6.858738096098447,0.341430831176301,2103,64,468,26,61,706,234,570,0.055,0.8340000000000001,0.111,0.9778,5,0,0,0,0,0,102,0,7,0,8,38,22,1,0,24,0,60,7,3,6,7,93,95,39,0,13,24,0,5,5,0,9,0,2,0,0,28,21,4,1,14,5,0,13,11,6,1,11,7,10,59,16,51,76,20,75,0,0,2,0,16,28,0,19,34,315,87,3,0.07650827031169727,0.0,0.0,0.0,0.0,0.0,0.06781996538644272,0.0,0.0,0.0,0.08442877878761944,0.2447345445063504,0.06366100984908023,0.0,0.0,0.052028247392333915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06810858127266536,0.0,0.0,0.0,0.058830137296008986,0.0,0.04663873145791958,0.08449737360975053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0780052805916975,0.0,0.0,0.0,0.08021746579105779,0.0,0.08581053078484008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2398045755614021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30319794584516196,0.0,0.0,0.07310693097272121,0.0687607000744052,0.0,0.0,0.0,0.15473952114361056,0.0,0.0,0.0,0.06992717300070837,0.1301557912857234,0.0,0.0,0.0,0.0,0.07994482695091247,0.0,0.13044423945575634,0.0,0.0,0.08435063811656754,0.0,0.0,0.13531202152838198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10256376172961608,0.0,0.0,0.07598997546951061,0.07534523483957947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0840938889983679,0.06236445172684457,0.0,0.0,0.0,0.0,0.0,0.18689038146144224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1021397290590266,0.0,0.23058852281570744,0.1666798710748902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1124847636670131,0.0,0.0,0.07389216422024569,0.08136741344389267,0.0,0.07496186066156932,0.0,0.08710517284326866,0.08028255961578404,0.08147881092213463,0.20737593605121887,0.23275194866698,0.0,0.0,0.0,0.0,0.0,0.053041201344506426,0.0,0.07993485852046738,0.0,0.0,0.0,0.0,0.0,0.0,0.2928323280827723,0.0,0.1538238867786216,0.0,0.0,0.0765289745362082,0.0,0.0,0.0,0.0,0.0,0.08666895586720333,0.0,0.0,0.12168489473795442,0.0,0.0,0.06096718587927315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06482520915637974,0.0,0.0,0.0,0.05415294751252553,0.0,0.12219920700136633,0.0,0.0,0.0,0.0,0.0,0.0,0.21632441799176208,0.0,0.0,0.0,0.0,0.07043853609271684,0.0,0.0,0.0,0.0,0.0,0.0,0.1338377630458873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13215716162195085,0.0,0.06312733560141084,0.0902531201815414,0.0,0.06137031953631985,0.0,0.06879012328410154,0.0,0.06903681385611048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.054349280099916256,0.08364978311635507,0.0,0.14780645297567485 fitness,PinkMistful,2018/01/01,"Dietary fat when bulking I know everyone will say ""calories make you fat"" and it's true, but considering that the metabolic pathways for the body to turn dietary fat into body fat is pretty much one step, and the pathways for carbs and protein are several, surely it makes sense when bulking to keep fats (and maybe protein) constant and just increase carbs? I get that a 500 calorie surplus of anything is a 500 calorie surplus, but a 500 calorie surplus of dietary fat is guaranteed to be stored as bodyfat, whereas a 500 calorie surplus of carbs or protein would THEORETICALLY increase your body's own TDEE and have less of that 500 be stored as fat. Right? EDIT: This isn't factoring in exercise by the way, which obviously guides the mass increase to be muscle instead assuming there's enough protein.",9.967749510763213,8.95804661643836,9.031956947162431,67.45678082191785,58.86301369863014,11.082583170254404,46.88454011741683,9.957137785484203,5.006492367906066,650,38,103,10,7,204,84,146,0.0,0.871,0.129,0.9599,0,0,0,0,0,0,15,0,2,0,0,5,2,0,0,9,0,11,11,10,2,3,20,17,13,0,1,4,0,0,0,0,2,8,1,0,0,7,7,7,1,2,1,2,4,1,0,0,1,0,1,4,2,15,12,7,12,0,0,0,0,3,4,0,2,3,65,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15847188645134258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6417184698797388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20810394008467054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1989802856972283,0.0,0.0,0.0,0.0,0.18401258512287866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10061189875367442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17116850367316502,0.0,0.0,0.10583356257562024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2570891068442604,0.0,0.19346633585633985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1415639521034368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13049303799697293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19591685709680684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16445703256510166,0.0,0.1531424705784151,0.0,0.0,0.0,0.0,0.0,0.21755365885051026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18149859322603976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20946507131477665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1528561742357783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13679895185977267,0.0,0.0,0.0 fitness,PsySom,2018/01/01,"For some reason I'm not enjoying working out and I'm not really seeing any progress anymore In the past working out has given me a good feeling of progress, of getting stronger, but recently working out has become almost a chore that I really don't enjoy doing and I never see or feel any improvements. Am I just in a slump and need to snap out of it or is this something others have experienced? ",5.572307692307692,6.274275717948723,6.681179487179487,74.94715384615388,67.46153846153847,9.316923076923075,33.54871794871795,9.3871,3.2020379487179493,318,14,56,6,5,107,55,78,0.073,0.774,0.153,0.505,0,0,1,0,0,0,4,0,0,0,5,1,3,0,0,4,0,7,0,0,1,1,20,16,6,0,1,6,0,2,0,0,0,0,0,1,0,4,7,0,0,3,0,0,0,4,0,0,0,1,5,4,3,11,15,1,9,0,0,2,0,0,6,0,4,3,41,8,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22015969038183,0.0,0.0,0.0,0.0,0.0,0.0,0.2990269320669761,0.0,0.0,0.0,0.21804368500276206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2428199263345139,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2223373196110421,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11486864124736515,0.0,0.0,0.1844095264976842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16302463269517967,0.16957086380168496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2098828293255753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2816980145114496,0.2260544011460484,0.2170868618285864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3504025498449201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16926024490958874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4801857141731317,0.0,0.0,0.0,0.0,0.0,0.0 fitness,bengtiscool,2018/01/01,"I wing my scapula when I do heavy dumbbell curls. How do I fox this? I've got a good posture and my shoulder blades are most of the time retracted, but when I perform heavy dumbbell curls, my shoulder blades instantly want to wing. Help would be appreciated!",4.400102040816325,6.383284469387758,4.599744897959184,83.90329081632655,71.65306122448979,7.348979591836735,32.65816326530612,8.07648339933343,2.4021795918367346,205,10,39,3,4,64,35,49,0.069,0.708,0.224,0.8439,0,0,0,0,0,0,6,0,0,0,1,3,1,0,0,2,0,5,2,2,1,0,6,7,5,0,2,1,0,0,0,0,1,0,0,0,0,1,1,0,0,0,0,0,0,0,0,0,0,1,0,7,1,2,4,1,3,0,0,0,0,1,0,0,1,3,23,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4854706001151913,0.4629198266307265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3879579357603103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3375033663770589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3413916729562321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4111634394457648,0.0,0.0,0.0 fitness,MegaStudent,2018/01/01,"Dumbbell only routine for six-pack & muscles? The only equipment I can use are dumbbells, BH Fitness ATLANTA 300 bench and my body weight. I was thinking about following this routine [dumbbell routine](https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html) What do you guys think? On the other hand, I was thinking about the Frankomans Dumbbell Split, however this workout has some disadvantages: * It does not consider workouts for abs * Because it isn't full-body, all parts are only trained once a week.. The dumbbell stopgap are pretty easy for me at the moment due to the fact that there are just 3-4 exercises that I already can finish within 30 minutes.. I am at a level where I can do 70-100 crunches within 3 minutes with 15 lbs weight and 30-50 push-ups without weight within 1-2 minutes. My strength for each exercise (including bicep curls) at the moment is 30-40lbs weight per dumbbell, so I am still considered a beginner.",6.8298733031674175,9.053128611764713,6.238235294117647,73.6289819004525,65.82352941176471,7.58371040723982,37.1945701357466,8.139509932561175,3.3272262443438922,784,41,117,10,13,241,113,170,0.071,0.8340000000000001,0.095,0.782,1,0,0,0,0,0,47,0,1,0,1,7,1,0,0,10,0,16,9,3,1,2,14,21,3,0,0,3,0,5,0,0,0,2,0,0,1,8,4,4,0,3,4,0,1,3,0,0,0,2,5,11,1,16,19,4,18,0,0,0,0,2,10,0,1,7,73,19,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15704481410435875,0.0,0.0,0.15419497613816405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08675206507838447,0.0,0.0,0.0,0.0,0.0,0.0,0.316153066477317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12453817697426453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1409112392694884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14275052422427298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15155761931483958,0.0,0.32470403192832703,0.0,0.0,0.0,0.15411001140136832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1447824506843981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11365053494084025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2735633207760049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1229118623857343,0.0,0.0,0.0,0.0,0.1141540901278527,0.6931906339486918,0.0,0.0,0.0,0.0,0.0,0.13718367498972675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dancebrah,2018/01/01,"Ѕlоw vs. Ехрlоsіvе рulluрs: whісh dо уоu rесоmmеnd? І'm dоіng сhеst tо bаr рulluрs аnd І'vе rеаd уоu shоuld dо thеm ехрlоsіvеlу, іs thеrе аnу аdvаntаgе іn dоіng thеm slоw, оr іs bеttеr tо stісk wіth ехрlоsіvе(as fast as you can)? Е.g. Іs slоw bеttеr fоr buіldіng strеngth, whіlе fаst іs bеttеr fоr buіldіng роwеr?",3.034646464646464,6.084236545454547,0.3096969696969705,103.72676767676771,92.63636363636364,3.1717171717171717,24.292929292929287,5.033348758259628,0.0029595959595960517,250,10,48,1,9,63,41,55,0.0,1.0,0.0,0.0,0,0,0,0,0,0,12,0,1,0,0,0,0,0,0,0,0,1,0,0,0,0,1,1,1,0,0,1,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,1,0,1,1,0,1,0,0,0,0,1,0,0,0,1,3,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,weggooi4,2018/01/01,"Routine critique: Sheiko +80kg I want to start Sheiko's over 80kg [routine](https://liftvault.com/programs/powerlifting/sheiko-spreadsheets/#Sheiko_3_Day_Over80_kg_Program), but I don't feel like the accessories from that program will benefit me much, so I am looking for some advice on that. **Stats:** Sex: male Bodyweight: 85 S/B/D/OHP: 120/102,5/180/67,5 **Goals:** Impove my powerlifting total by getting more jacked and improving technique (especially squat). **Weak spots:** Quads as you can see from my shameful squat to deadlift ratio. This causes my hips to shoot up during the squat. I also can do only 7 chin ups, so I'd like to improve that as well. I feel my bench and deadlift technique is reasonable and consistent under heavy loads, but I have trouble maintaining thightness and not going to deep while squatting under heavy load. My depth is also not consistent. **Routine:** I'll do the big three and variatons as specified in the program, and pause the very light squat sets to work on hitting depth consistently. I am planning to do the same assistance work every workout: 5x8-12 leg extensions to work on quad imbalance OHP 3x10 (is this too hard recovery wise? I might do side raises instead.) to make sure my shoulders don't get underdeveloped Abs for maintaining tightness in the hole 30 chin ups total (in as many sets as I like), adding one every workout for shoulder health and to not suck at chin ups. Curls for the gurls and elbow health. I'll progress by adding a little weight if I feel it's too easy.",3.785990878938641,7.057090376865673,3.3842288557213926,84.05873963515756,83.66417910447761,6.261359867330017,25.728026533996683,7.594959193182576,1.8526215588723056,1223,49,203,22,36,365,161,268,0.065,0.813,0.122,0.9487,2,0,0,1,0,0,74,0,1,0,6,8,11,1,1,9,0,16,10,5,3,3,28,29,21,0,2,6,0,6,3,0,2,3,0,0,1,6,8,1,1,4,2,0,1,5,4,1,2,0,9,18,7,37,26,6,25,0,0,2,1,2,20,1,3,5,117,24,6,0.0,0.0,0.0,0.0,0.0,0.1624996404606296,0.0,0.0,0.0,0.0,0.0,0.2659689784517028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1708287663088289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2802181277148428,0.0,0.0,0.0,0.0,0.0,0.2522482826097555,0.11879978566423155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17376250663363646,0.0,0.09450817056479902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1489659064031074,0.0,0.0,0.3535234644848446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2437271482373461,0.16666931936867152,0.0,0.0,0.13964427710684432,0.0,0.0,0.0,0.0,0.0,0.11100189984196572,0.16859504845041115,0.0,0.0,0.0,0.0,0.0,0.17641064329056758,0.0,0.0,0.0,0.0,0.12224452311888645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11268447202306815,0.1264733553337697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17097694789527226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1325140280469446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1177030742358594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15672922835224615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1372091789996519,0.09808394734459096,0.0,0.0,0.20250013105962686,0.14951741981781766,0.0,0.0,0.0,0.0,0.0,0.0,0.3631899552320166,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AutoModerator,2018/01/01,"Monthly Recipes Megathread! **Welcome to the Monthly Recipes Megathread** Have an awesome recipe that's helped you meet your macros without wanting to throw up or die of boredom? Share it here! ",3.8169642857142847,6.391252125000005,1.3116071428571452,93.80125000000002,105.875,1.8285714285714283,38.94642857142857,3.1291,1.997467857142858,156,11,23,0,7,41,28,32,0.155,0.674,0.172,0.1739,0,0,0,0,0,0,7,0,2,0,0,1,2,0,0,2,0,1,0,0,0,0,3,2,1,1,1,2,0,0,0,0,0,0,0,0,0,2,0,0,0,0,0,0,1,1,0,0,0,0,0,2,2,5,2,0,4,0,0,0,0,6,1,0,1,2,14,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4486167806945796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2897342146405551,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6900503020095231,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2549576619819677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4166824213224107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,cdingo,2018/01/01,"Moronic Monday - Your weekly stupid questions thread Get your dunce hats out, Fittit, it's time for your weekly Stupid Questions Thread. Post your question - stupid or otherwise - here to get an answer. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. Many questions get submitted late each week that don't get a lot of action, so if your question didn't get answered before, feel free to post it again. ###**As always, be sure to read the [FAQ](https://www.reddit.com/r/Fitness/wiki/faq) first**. Also, there's a handy-dandy **search bar to your right**, and if you didn't know, you can also use [Google](https://www.google.com/) to search fittit by using the limiter ""site:reddit.com\/r/fitness"". Be sure to check back often as questions get posted throughout the day. Lastly, it may be a good idea to sort comments by ""new"" to be sure the newer questions get some love as well. [Click here to sort by new in this thread only.](https://www.reddit.com/r/Fitness/comments/7neg9j/moronic_monday_your_weekly_stupid_questions_thread/?sort=new) So, what's rattling around in your brain this week, Fittit? --- As per [this](https://www.reddit.com/r/Fitness/comments/20namh/meta_can_we_delete_jokes_from_the_moronic_monday/) thread, the community has asked that we keep jokes, trolling, and memes outside of the Moronic Monday thread. Please use the downvote / report button when necessary.",7.636053811659192,11.599843600896866,4.821535426008968,76.38209686098656,70.39013452914799,6.617327354260089,26.408789237668167,7.839951260653429,1.9843163766816152,1165,39,162,17,25,320,127,223,0.078,0.804,0.118,0.7149,0,0,0,0,0,0,109,1,9,0,2,13,14,5,0,15,0,12,3,1,3,3,39,27,17,0,2,3,0,1,0,0,1,0,0,0,0,8,8,1,2,14,3,2,1,3,5,1,1,2,2,10,10,25,20,4,27,0,0,1,1,22,5,0,17,17,94,18,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12488162037141665,0.0649690878782138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.054595580877626435,0.0,0.0,0.06950804601520462,0.0729945667200926,0.0,0.0,0.060038952711131285,0.0,0.0,0.0,0.06644060833986519,0.0,0.0,0.0,0.0,0.0,0.0,0.08716346889372396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.050355352211236944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03947975994743511,0.0,0.0,0.0,0.0,0.0664150872091671,0.0,0.0,0.0,0.0,0.28555624156190074,0.0,0.0,0.06549007472866171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08814318647415682,0.0,0.0,0.0,0.06940138320496943,0.0,0.0,0.04291090635624481,0.06364588865811918,0.08807801105594963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06638110278631779,0.07047054458534653,0.0,0.0,0.07916119751878545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22623140233484254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08570875319025043,0.0,0.0,0.2991174837604332,0.0,0.0,0.0,0.0,0.0,0.6997426961108475,0.0,0.07810145776291566,0.0,0.0,0.0,0.0,0.0,0.0,0.06668017358845507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2207693556233039,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04552926723052623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2023090020290312,0.0,0.0,0.0,0.0,0.25052531793143284,0.0,0.07020359204783375,0.0,0.0,0.08717389793362439,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,lenixk93,2018/01/01,"When and how should I readjust macros or increase cardio after weight loss? Happy New Year y'all. I paid for online coaching for 12 weeks and lost some weight. I started the program at 170 lbs and now am 163 lbs. The coaching included a lifting and macro instruction. The program is coming to it's last week and I still want to continue reaching fitness goals, but not sure how without the paid weekly instruction. I can follow instruction and advice, but am afraid to create my own... I've searched on /r/fitness about when to adjust macros, but there I could not find any real consensus on how much cardio to increase or how much g's carbs, fat or protein should change? Right now, my macros are 70 f / 245 c / 150 p. On a refeed day, my macros are 70f / 310 c/ 140 p. My cardio currently is 200 kcal, 4 times a week. Edit: I'm 5'10 Progress pics: Week 2: https://imgur.com/gHcLwfj Week 11: https://imgur.com/spXuYr6",2.4910520487264662,5.336866023255811,2.697308970099669,90.31236434108528,83.53488372093022,5.369213732004429,22.72535991140642,6.868970318607317,0.8255522702104097,724,25,135,9,21,220,111,172,0.034,0.8590000000000001,0.107,0.8755,1,0,0,0,0,0,40,0,1,0,4,11,5,0,1,7,0,10,6,1,4,1,29,18,18,0,4,9,0,2,0,0,2,4,0,0,0,1,7,3,0,2,2,2,4,3,3,0,0,3,2,11,2,14,12,6,30,0,2,0,0,1,6,0,4,20,71,12,7,0.0,0.0,0.0,0.0,0.0,0.14341071406315026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0998008170048333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15525104042647345,0.12641945849036898,0.0,0.0,0.0,0.11717472561678965,0.0,0.0,0.0946470956842924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13413461621498524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15622715916578814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11962777041985567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16020424624082644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2157687771012175,0.0,0.0,0.1417402801179581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16704330995847538,0.0,0.0,0.0,0.0,0.0,0.12533096270277694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10387642628466147,0.0,0.11720153289149675,0.0,0.0,0.0,0.0,0.0,0.0,0.13831815559005992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08557606535898125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08656196953388462,0.0,0.7063249296160065,0.3574246479662652,0.0,0.0,0.0,0.0,0.0,0.1414699632065453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0945076665394418 fitness,Ski_Mask_Sally,2018/01/01,"What can I do to prepare the night prior in order to have a great lifting session the next day? What things could I do between now and bed time in order to have a great lifting sesh tomorrow? Furthermore, what things can I do from when I wake up to when I actually hit the gym? Ideally, someone would give me a time line of the 24 hours prior to getting into the gym that lead to the best lifting session of my life. Thanks all!",5.406206896551723,5.139583183908048,6.251172413793102,81.23606896551726,67.73563218390804,8.799080459770115,32.342528735632186,8.238735603445708,2.3061190804597698,335,13,68,4,5,111,53,87,0.0,0.7959999999999999,0.204,0.9635,0,0,0,0,0,0,7,0,0,0,3,3,5,0,0,9,0,9,2,1,1,1,7,13,3,0,3,0,0,0,0,0,1,1,0,1,0,6,2,0,0,0,2,0,1,0,0,0,0,0,0,7,5,14,10,2,19,0,0,0,0,1,4,0,0,12,51,13,3,0.0,0.0,0.2310508844467241,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24847283930126954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18903954890563127,0.0,0.0,0.1526954228329173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12370122435038207,0.227128919760838,0.0,0.0,0.0,0.5220739156099363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2331682525085925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16723585730901425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2518048771664363,0.2221902198377356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2006122984377101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21798366419550302,0.0,0.0,0.3145955562863905,0.0,0.0,0.0,0.27612201705489026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1681928086491345,0.0,0.0,0.0 fitness,secondnameIA,2018/01/01,"Why do legs cramp more often than other muscle groups? I'm just getting back into lifting. Nothing too strenuous. After a workout my arms, back, chest, etc is tight . That good kind of tightness. However, during and after my leg workouts my muscles just go crazy. I stretch a ton before and during but my leg muscles seem to hurt a lot more than any other group. Is this true for everyone or is it just something I need to work through? For example, I can do 40lb dumbell curls and be fine, but just using my bodyweight for calf raises causes cramps. What's the deal??",3.2488990825688053,5.489662926605508,3.925220183486239,86.33480275229358,75.69724770642202,5.827889908256882,26.496330275229358,6.742157984588678,1.250415779816514,445,17,81,4,10,141,80,109,0.069,0.845,0.085,0.4186,1,0,1,0,0,0,17,0,0,0,1,8,5,0,0,4,0,7,7,5,2,1,20,13,6,0,1,7,0,2,0,0,0,2,0,0,0,6,4,0,2,1,2,0,1,0,1,0,0,0,2,8,4,12,12,5,7,0,1,0,0,3,2,0,4,4,56,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16463561916540695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3723183679925937,0.0,0.0,0.0,0.2060084141086911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24870235806487145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24959343427970435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2700043764490366,0.0,0.0,0.0,0.23133596554225014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1264867331094657,0.0,0.13759043856449027,0.20306115148280784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2591719823609825,0.0,0.0,0.0,0.0,0.0,0.0,0.25210884907104664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20582390880352813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17951333786197154,0.0,0.0,0.0,0.0,0.0,0.23230051604748214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.220397833298564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18637963495901488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20909580104343986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21845668774309712,0.0,0.0,0.0,0.0,0.17625095242718755,0.0,0.0,0.0,0.0,0.0,0.0 fitness,merlzzz,2018/01/01,"Is there a limit on how much weight you can cut at a time? Basic question- I’m currently F/5’7/164lbs @24.1% body fat according to an underwater submersion test. I lift weights 5 days per week and do Muay Thai 4 times per week. I can only support losing 1-1.5 pounds per week on my schedule or else I get mentally and physically burnt out. My goal weight is 138-140. Will cutting for 4-6 months be very detrimental to my lifts/ability to perform in MT? Thanks! ",1.7102424242424237,4.3637036000000045,2.940909090909092,88.55045454545456,85.22222222222223,6.82828282828283,24.84848484848485,8.00094639256281,1.7223333333333335,364,15,73,8,11,117,72,90,0.08,0.8540000000000001,0.066,0.2621,1,0,0,0,0,0,18,0,1,0,4,2,5,2,0,3,0,7,5,2,1,0,7,11,4,0,0,1,0,3,0,0,1,1,0,0,0,0,3,4,1,1,0,0,0,0,3,0,0,0,3,7,2,9,9,1,14,0,1,0,0,2,5,0,2,9,32,7,2,0.17619549408752508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19571347350040416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1136315173969108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14718872639814204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0920548734598966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1971176888220091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1775636164177408,0.0,0.0,0.0,0.14063756237759584,0.0,0.1295239614677167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13400461292660687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19737927761117294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1999445586794527,0.0,0.0,0.0,0.0,0.0,0.16221713834459425,0.0,0.0,0.0,0.0,0.0,0.0,0.20548201905813088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1453797353071129,0.0,0.0,0.42400019222593577,0.6436759333683989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,-The_King_Of_Kings-,2018/01/01,"Frankoman's dumbbell-only split I was just wondering if anyone else was doing Frankoman's workout and how it was working for you? I'd love to hear about your results or if you've made any modifications etc. https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html Friday seems to be a session that would be TOO long.. and after all, the workout does not consider any ABS-workouts. Thanks guys.",11.839153846153842,13.767798723076925,9.264423076923077,57.58432692307692,54.07692307692307,8.961538461538463,36.25,8.841846274778883,3.2623076923076924,347,13,47,4,4,102,53,65,0.0,0.8859999999999999,0.114,0.7964,0,0,0,0,0,0,20,0,2,0,1,4,2,0,0,2,0,7,1,0,3,1,14,13,6,0,3,5,0,0,0,0,1,0,1,0,1,2,2,0,0,2,2,0,0,1,0,0,0,4,1,3,2,5,6,2,2,0,0,0,1,5,0,0,5,2,30,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35440973199848336,0.0,0.0,0.0,0.0,0.18220516829937689,0.2669973096920193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2280372833335457,0.0,0.0,0.0,0.0,0.0,0.2176830330019636,0.0,0.0,0.0,0.2906180909721005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25801739655156164,0.0,0.0,0.0,0.0,0.0,0.0,0.2936951347106105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2306070915342255,0.0,0.0,0.0,0.0,0.2351856547712591,0.2465692259174409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23722429395401176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2399091258132943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28259033483410495,0.18970698179061504,0.0,0.0,0.1851101541944306,0.0,0.0,0.0 fitness,gursace,2018/01/01,"What should I include in my TDEE calculation? I'm trying to lose weight and I go to a big university where I bike everywhere and different amounts each day. I was wondering if I should include that in my TDEE calculation or count that as a separate cardio exercise. I plan to go lift heavy 3/7 days of the week and was wondering if I should include that in my TDEE too or just a separate exercise each day. I have a Fitbit that can track calories burned. I know it's not the most reliable thing, but seems better than nothing. Thank you!",4.2865,5.856321114285718,5.374464285714287,79.90741071428573,71.19047619047619,9.821428571428571,30.267857142857146,10.125756701596842,3.138357142857142,427,18,84,12,8,141,65,105,0.05,0.909,0.04,0.1598,1,0,0,0,0,0,9,0,1,0,3,3,3,0,0,6,0,7,4,0,0,0,20,15,9,0,5,7,0,1,0,0,3,3,0,0,0,7,5,1,0,4,3,0,2,1,1,0,0,2,1,13,2,9,10,4,11,0,1,0,0,1,5,0,8,4,57,20,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20401661772328405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4463061507723756,0.0,0.0,0.0,0.0,0.24101020721761646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2622001111361313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12677501398243154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2580705276219123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22134249210958656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21000127984169464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21237800997001105,0.0,0.0,0.15325271835413656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15661573620622665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18503658731906766,0.2809045850300882,0.0,0.0,0.0,0.0,0.0,0.0,0.5003225512607873,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Ptizzl,2018/01/01,"A question for those that count calories I have put on about 20 pounds that I would like to give away to someone else. I have been going to the gym 3 to 4 days a week since September and I’m not seeing any changes. It has to be because of my diet. I tend to try and eat as carefully as I can, but that’s been failing a lot lately. I just got myself and my wife a Fitbit. In that app is a calorie counting mechanism. Now on to my question: are you strictly counting calories? I ask because I made a sandwich today. I know it’s not the best thing for me but it was whole wheat bread, half an avocado, Swiss cheese, thick ham leftovers from Christmas, lettuce, tomato, a small, small amount of mayo and some mustard. This was over 600 calories according to the app. So I would have been better off eating a Big Mac at 540 calories, if that’s all I’m using as a measure. I know an avocado is good for me though. With my ham, I cut off all of the fat, and I’m not quite sure what to look for in bread but this sounds pretty healthy. Edit: sandwich ingredients. 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I'm finding benching it is very awkward, as I have to hold it on the inside grips to balance the weight, which means I have a more limited range of motion, same for OHP, and it feels when I'm doing them that all my exercises are now arm work, with little shoulder input. I can still deadlift and squat it, but googling reveals very few lifts designed to work on this bar. Anyone have experience with one of these or resources to point me in the right direction?",8.43873015873016,9.938578851851856,6.597513227513229,75.24166666666669,61.407407407407405,8.023280423280424,32.09523809523809,7.957251820313856,2.249101587301588,508,18,83,5,7,148,80,108,0.034,0.966,0.0,-0.3406,0,0,0,0,0,0,23,0,0,1,3,3,1,0,1,5,0,7,6,2,0,1,15,11,6,0,0,2,0,3,0,0,0,1,1,0,1,9,5,3,2,4,3,1,1,0,1,0,2,0,4,7,0,17,11,4,11,0,0,0,0,3,7,0,1,3,58,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15899845544562596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22243396308659885,0.0,0.0,0.11497672068141156,0.0,0.0,0.0,0.20783305980846187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22515479617127948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22790749947970046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2476976125834763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3081747300132677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21495986151737345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19419235841037372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19266933001220335,0.0,0.0,0.0,0.0,0.0,0.18159632377104892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1827698600140616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3087698074572306,0.0,0.0,0.0,0.0,0.0,0.0,0.3752460382021723,0.0,0.0,0.0,0.2769033838316984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3310895884402027,0.0,0.0,0.0,0.0,0.0,0.0 fitness,OfcHesCanadian,2018/01/02,"How much weight does a smith machine take off for squatting? Also does squatting in sock feet have any negatives? I can do 365lbs on the smith machine. My hometown (small town) only has smith machines for squatting. Thursday I have a strength testing for Football and I know the smith machine takes off weight. So I'm thinking I'm around 305lbs or even 295lbs. My coach said its weird to squat in sock feet but I find it super comfortable and just great. Only guy out of 70 guys who squats in sock feet. Am I missing out on power or anything from being in sock feet?",2.9262885738115085,5.433994339449544,2.6727105921601333,93.54974979149291,78.08256880733944,4.6975813177648025,25.505421184320262,5.565023196281405,0.5496899082568816,449,17,87,2,11,133,72,109,0.036000000000000004,0.809,0.156,0.9512,1,0,0,0,0,0,11,0,0,0,3,6,6,0,0,4,0,7,6,4,1,0,13,15,8,0,0,4,0,2,0,0,0,0,1,0,2,3,5,2,0,3,1,0,0,1,2,0,0,1,3,7,4,17,13,1,14,0,1,0,0,4,13,0,2,1,50,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16088244028469662,0.0,0.0,0.0,0.13680833526952116,0.0,0.0,0.0,0.0,0.0,0.0,0.16555283243039712,0.1790915913661002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35210546771757395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13287655682954674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1838735803685809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2218000981780094,0.0,0.3983968531986712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11056248804088853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1478894065412729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30601075592408283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1913669020355437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3025225151345375,0.0,0.0,0.0,0.0,0.0,0.0,0.12890711286616535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4899626329731474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dleonard1122,2018/01/02,"Anterior Pelvic Tilt and Lifting I recently self-diagnosed myself with anterior pelvic tilt and would like to take the steps necessary to fix it. I did some searching and found [this video by Alan Thrall](https://www.youtube.com/watch?v=BEn61BL4Nwk) where he explains the syptoms and fixes for APT. My only issue is that Thrall recommends not doing squats and deadlifts to those fixing APT due to already having an overly tight lower back. I recently started SL5x5 and have been enjoying squats and deadlifts and learning to do the lifts. I intend to start all of my lifts with the stretches Thrall recommends, but how much of a concern would it be if I continue to lift while trying to fix my APT?",8.084329268292679,9.522910065040657,6.907063008130084,72.92693597560977,62.17073170731707,9.727235772357725,34.887195121951216,9.827888789773867,3.5908219512195134,570,24,89,11,8,172,84,123,0.014,0.925,0.062,0.5588,1,0,0,0,0,0,19,0,0,0,0,3,2,0,0,6,0,10,0,0,2,1,23,15,12,0,3,3,0,1,1,0,2,0,0,0,0,5,10,0,1,3,1,0,1,1,0,0,0,3,1,9,2,15,9,3,12,0,0,0,0,2,3,0,2,9,63,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2714633145691098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18915616566127885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.249681324250409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26972252441412864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2567564905955984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12018149057972162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18083577200839515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18709146444157404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4857838399066622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25662805580765746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34823525429442515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1849587940533385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1670155126131832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3494977881293651,0.0,0.0,0.0 fitness,stophlex,2018/01/02,"Soon to have no gym access Hi ya'll. So I've been weight training for a little over a year now and have made tons of newb gains. At first I messed around doing god knows what, then went to SL 5x5 and finally have been on Wendler's 5/3/1 BBB for the last 6 months or so. Went from benching 115lb -> 205lb 1rm; DL barely 135lb -> 315lb 1rm last week; Squat 135lb -> 275lb 1rm. I will be moving out of the US to join the Peace Corps and will likely not have gym access. I know about some bodyweight training programs, but I want to lift heavy things. Anyone have experience building their own weights and what did that look like for you? Is this a stupid idea or should I just focus on bodyweight exercises? ",4.779124809741248,4.9684486780821935,4.476392694063929,91.86259512937599,69.06849315068493,7.310806697108068,24.44140030441401,6.42735559955562,0.4565336377473371,561,12,127,3,9,170,102,146,0.062,0.851,0.086,0.0,0,0,0,0,0,0,23,1,1,1,2,7,4,1,0,6,0,14,3,0,1,0,18,21,10,0,2,5,0,2,2,0,3,1,0,0,0,5,6,2,0,3,3,0,3,2,2,0,1,6,3,8,2,17,11,3,20,0,0,1,0,4,7,0,3,12,69,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13384447609639458,0.0,0.0,0.17040331568670386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1872443173861637,0.0,0.0,0.0,0.0,0.0,0.2096899395928968,0.0,0.16282073401384414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21608852631394945,0.0,0.0,0.0,0.0,0.0,0.0,0.21039753356399246,0.3120637416507977,0.0,0.0,0.0,0.0,0.0,0.1870351140834231,0.1918519257360433,0.0,0.0,0.1607435824568538,0.0,0.0,0.0,0.0,0.18112509745161987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15278866040625588,0.20344789160952328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12717014552313868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23025324836041394,0.0,0.0,0.0,0.11290376809080288,0.0,0.15354461564652336,0.4661930612394776,0.0,0.3548942918196121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12326743168193738 fitness,refusedeny,2018/01/02,"Does switching order of exercises let me still keep running the same program and make progress? Arms taken a toll and are too tired to do what I usually do. Hi! Been on this for a year. Started at zero. I weigh more and my stomach is bigger but I am not going to the gym to loose weight. I will be adding running at a later date and think about what I eat. Exercising has changed my life. Everything is better because of it. Everything. Better dad. Better husband. Increased self-worth. I have had no problems with any of the exercises for the past year. I do front (mon), back (wed) and legs (sun) and aim for 4 exercises during each session. Problem now though is that I can not move between exercises such as dumbbell press chest and barbell shoulder press without decreasing weight on my second exercise. It has never happened before. Same thing goes lat pulldown and then seated cable row. I am weaker before the second or third exercise. Is it because I have added too much weight on my first exercise? Have I been on a looong noob-gains (is it called?) or beginners luck? I think I have locked the movements down pretty well so I'd like to continue doing the exercises. I use the WorkIt app to track my progress and **TL/DR it also shows a clear dip in the weights I use for my second exercise. Is it as simple as adding a few exercises to make my arms stronger in order to be stronger for my second exercises of the day?** Have a great 2018 and thanks for reading. ",2.047384088232146,4.704807176678447,3.39058785737231,86.02813256237283,83.24028268551237,5.9744726416104506,24.830174536888318,7.348242739294969,1.3904214369846872,1153,46,217,18,33,375,161,283,0.067,0.754,0.179,0.9895,0,0,0,0,0,0,42,0,0,0,6,11,10,0,0,17,0,28,26,6,4,2,32,40,20,0,2,6,2,6,1,0,1,14,0,0,0,11,12,6,1,2,15,0,7,5,2,1,7,4,6,24,8,33,32,7,35,0,0,0,0,5,10,0,3,17,154,35,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09186825142167676,0.0,0.0,0.0,0.07812128234057461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08833443362371393,0.0,0.14005766831835362,0.0,0.1955061919735611,0.0,0.0,0.30480194883898737,0.0,0.0,0.0,0.0,0.1173037371120144,0.0,0.0,0.0,0.12152616307977845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07408709373902121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10053090187463457,0.0,0.0,0.0,0.0,0.11754932925833254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.206490678955281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09771554712018893,0.0,0.0,0.0,0.0,0.0,0.0,0.06528806799493934,0.0,0.0,0.1266538918026854,0.0,0.0,0.10158663002984593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10210924077256096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1174709938529826,0.08114204346868961,0.0561238057733933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1533645089337704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12209760728251676,0.08444887558079002,0.0,0.08860133925876261,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1096644750681484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11687267869618903,0.0,0.21984631548412256,0.0,0.0,0.0,0.0,0.1149095333136029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11984327279248047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08131155505391224,0.0,0.09174207503052148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10576463827929536,0.0,0.0,0.07632013467087645,0.14721893867192684,0.11286748950745125,0.0,0.0,0.13203587388612864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19843618522346396,0.12652237789602816,0.0,0.0,0.0,0.0,0.5595639931064056,0.1032895189183724,0.0,0.0,0.0,0.0,0.1107387220871548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14795590502468633 fitness,SayMyName2121,2018/01/02,"Birth control and muscle gain? First time posting to r/fitness, so hopefully I’m doing this right! A little background: I’m a 24 year old female who recently started using weights more. Before, I was strictly into cardio and would run, bike, or swim only. I wanted to mix it up a little and started lifting weights. Now I’ve decided to set some new goals that include gaining some muscle. The other day I had to switch my birth control, by doing this my doctor said it would change the balance of my hormones. That got me thinking, can birth control effect muscle gain in females? I tried researching but I don’t know enough to really understand how everything works. Was hoping someone could shed some light on this topic. Thanks :)",4.102529914529914,6.742295948148152,4.630370370370372,80.36128205128206,74.7037037037037,6.227920227920229,28.903133903133906,7.321109707123232,2.0380484330484334,583,25,92,7,13,185,97,135,0.0,0.848,0.152,0.9625,0,0,0,0,0,0,20,0,0,0,10,3,3,0,0,5,0,10,4,0,6,0,25,24,7,0,6,2,0,2,0,0,2,2,1,0,0,9,4,2,3,5,2,0,2,1,0,0,1,5,4,9,3,11,16,5,24,0,0,0,0,2,7,0,6,13,58,18,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12134717662679037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15085820686448914,0.0,0.0,0.0,0.4798341625104902,0.11385926270013685,0.0,0.0,0.0919690528362433,0.0,0.0,0.0,0.0,0.0,0.0,0.1459632525254931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14735008748204126,0.0,0.0,0.0,0.0,0.0,0.12816505010931262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12130056481464843,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11405502112013673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2832798096388349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07837251137423085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2858572907622602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1377297339865001,0.0,0.0,0.0,0.0,0.0,0.14964097609429186,0.0,0.0,0.10845826588321604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13657709885935715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0913570357024518,0.0,0.14080619077846784,0.0,0.0,0.12178471877549515,0.13565093344214002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12082957519169715,0.0,0.0,0.0,0.20187447841571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1312924170082742,0.0,0.0,0.0,0.09137614708513586,0.0,0.0,0.08315468762792813,0.0,0.0,0.0,0.0,0.0968200923953912,0.0,0.0,0.1484578435292192,0.0,0.12316577073279875,0.0,0.0,0.08411269561008121,0.0,0.0,0.3473113051818719,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10381884423195342,0.0,0.0,0.2026063783490671,0.0,0.0,0.09183356884387177 fitness,Rootbeer_Float,2018/01/02,"How accurate are these suggested optimal volume ranges? [link](https://www.aworkoutroutine.com/optimal-workout-volume/) In the article it states: ""For each bigger muscle group: about 60-120 total reps PER WEEK. For each smaller muscle group: about 30-60 total reps PER WEEK."" Does this fall into your volume per week?",8.269591836734698,12.139301265306127,6.293224489795919,67.39820408163266,66.95918367346938,8.817959183673471,28.16734693877552,9.3871,3.3796824489795934,258,9,32,6,5,75,35,49,0.0,0.938,0.062,0.4329,0,0,0,0,0,0,24,0,1,0,0,3,0,0,0,1,0,1,0,0,1,2,6,1,1,0,0,0,0,0,0,0,0,0,1,0,0,3,3,0,0,0,0,0,1,0,0,0,0,0,1,1,0,6,1,4,8,0,0,0,0,4,3,0,0,3,17,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3417586773235665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.9397877454372591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,balancesheetrevision,2018/01/02,"Can toe raises work the glutes too if I clench those muscles during the movement? I swear I've heard of toe raises being used for glutes but Googling it now just says that it works the shins, and googling ""toe raise for glutes"" gives back glute exercises with no mention of toe raises. Am I just gonna hurt my butt trying to do it this way or is it a legitimate way to target it? Trying to get something unnoticeable in at work.",5.85458823529412,5.908997047058826,5.755294117647061,84.07882352941179,66.76470588235293,8.211764705882354,27.588235294117645,7.554174236665415,1.3306941176470577,339,9,70,3,5,106,60,85,0.104,0.8959999999999999,0.0,-0.8343,0,0,1,0,0,0,7,0,0,0,3,5,1,0,0,4,0,5,6,5,1,0,8,10,4,0,1,5,0,0,0,0,1,1,2,0,0,8,2,0,0,0,1,0,1,1,1,0,0,1,2,4,0,10,7,0,7,0,1,0,1,4,2,1,2,2,41,12,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20524736545691646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13945628777834773,0.25605693204163377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2857466681896083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21226793960381996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.205490420773012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3624464879001237,0.0,0.0,0.0,0.0,0.2305358315984201,0.0,0.0,0.0,0.423742219100968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5829695242809858,0.0,0.0,0.0,0.0,0.0,0.0 fitness,haischi34,2018/01/02,"Advice I went from being 5'7/170cm and 110lbs/ 50kg at 16 years old to now 5'9/175cm and 145lbs/65kg at 18 years old.I fucked around and took some time off so I cant't really tell how long I have been working out. I'm currently running Greyskull's Lp since 3 months . My numbers are (all for 5 reps): 40kg/90lbs OHP, 70kg/145lbs Bench, 90kg/200lbs Squat and 90kg/200lbs Deadlift, (started doing them one month ago since I Was scared of injuring myself doing them, dumb I know) The problem is my Bench and Ohp have been stalling for some time now and I already did a couple deloads. Should I switch programs even though my Squat and Deadlift are pretty low or keep trying? About myself: I eat about 80-90% clean food (complex carbs, healthy fats, lean protein, fruits....) and the rest crap food, try to sleep 7-8 hours a night and drink little alcohol. I eat about 3k calories a day (120grams protein, about 80g fat, rest carbs) Pics: https://imgur.com/a/pI7V8",5.574810951760104,7.239717293785311,4.053333333333335,90.25267275097784,68.15254237288136,6.576097348978705,30.564537157757503,6.67199483983844,1.4860685788787489,759,30,144,5,13,215,123,177,0.116,0.8340000000000001,0.05,-0.8807,1,0,2,0,0,0,48,0,0,2,1,11,6,3,1,5,0,13,13,4,1,1,21,20,13,0,2,1,0,0,0,0,1,4,0,1,0,0,11,9,1,2,1,0,3,0,6,0,1,6,1,16,0,15,12,5,26,0,1,0,1,3,7,3,3,16,71,16,2,0.0,0.0,0.0,0.0,0.0,0.14136715304181965,0.1282387799278646,0.15460528391268333,0.0,0.0,0.15964389720387898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12878451522728704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1600715499314864,0.0,0.09329840206132224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14171882023712468,0.0,0.2960614063716829,0.0,0.0,0.0,0.0,0.0,0.09555134792109178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34986440276010705,0.0,0.0,0.13374253264951996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14246809083653098,0.0,0.0,0.0,0.0,0.0,0.0,0.12858689036086635,0.0,0.0,0.07950533197039737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14499458036816645,0.0,0.12802595537644432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23094402222575516,0.0,0.0,0.0,0.0,0.0,0.0,0.13576040512489918,0.0,0.0,0.0,0.3036078663842034,0.0,0.09803026613945777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14717859233878525,0.0,0.13842701136307886,0.0,0.0,0.0,0.0,0.0,0.0,0.09267753864198737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14483714508414733,0.0,0.0,0.0,0.0,0.0,0.0,0.2393404724832389,0.0,0.1447717173904716,0.0,0.0,0.0,0.0,0.0,0.1023962173813226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12644554461091262,0.0,0.0,0.0,0.0,0.0,0.14213482921617132,0.0,0.16871326256687794,0.0,0.0,0.0,0.16073062712645195,0.1964391201027956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13410798124653606,0.0,0.0,0.0,0.0,0.0,0.1053194740185195,0.0,0.0,0.0,0.0,0.0,0.1863219194825763 fitness,soupboy233,2018/01/02,"Is it fine to hit the gym 3 days on one week, and 6 days on another? I'm kinda new to working out, been hitting the gym a little more than a month, at 3 days per week. I recently switched to a routine I believe is better (PPL routine), which is essentially 6 days a week, but it could be done 3 days a week also. I'm a student, so whether I will go 6 days or 3 days really depends on that week. I believe on most weeks I will be able to hit the gym at least 5 days. Now for the question. Is it productive (and healthy) to workout some weeks 3 days and some weeks 5-6 days? Oh and my goal is mainly to build myself and get bigger for now. This is my routine if it matters: https://forum.bodybuilding.com/showthread.php?t=149807833 ",4.8717687074829925,5.027156176870751,5.710612244897963,83.211768707483,68.8639455782313,8.165986394557821,29.938775510204078,7.793537801064563,1.6964775510204078,566,20,122,6,9,186,76,147,0.0,0.96,0.04,0.466,0,0,0,0,0,0,29,0,0,0,3,4,2,0,0,10,0,13,0,0,1,0,18,20,11,0,2,4,0,0,0,0,2,0,0,0,0,7,6,0,0,1,4,0,1,0,0,0,1,2,0,8,2,16,10,6,33,0,0,0,0,1,9,0,8,23,74,15,3,0.10007287884185004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08002824505449217,0.0,0.0,0.0,0.0,0.10493513898072472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2254957307911041,0.0,0.08850632899937716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07990005075095398,0.0,0.0,0.6453872803028591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10240929961663248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.052283948839111125,0.0,0.05687372322622127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10029931468811168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07987721714060983,0.0,0.0,0.0,0.0,0.09665100997903724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06781197260969839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1121045270571042,0.0,0.0,0.0,0.06410924869860272,0.0,0.0988098949742678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6421794168314678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07285424765910146,0.0,0.0,0.0,0.0,0.0,0.0 fitness,eric_twinge,2018/01/02,"Training Tuesday - Couch to 5K We're looking to try out a revamped weekly thread idea for /r/Fitness - Training Tuesdays. We've featured similar threads in the past but where those were general free-for-alls, this new approach will feature targeted discussion on one routine or program that people can share their experience with or ask questions specific to that topic. This isn't a new idea; other subreddits have such threads but we'd like to bring the idea to /r/Fitness. The programs in our wiki or oft recommended in our sub tend to get skipped over by other subs' discussions. Those communities either cater to those beyond the introductory stages or they simply lack our breadth of topics/disciplines we cover. Regardless, we think those discussion are worth having. And having an archive for future users to look through when making programming decisions has obvious value. So we're taking Training Tuesdays back off the shelf and giving it a bit of a polish for 2018. **For 'meta-esque' discussion about this weekly thread - ideas, suggestions, questions, etc - please comment below [the stickied comment](https://www.reddit.com/r/Fitness/comments/7nn235/training_tuesday_couch_to_5k/ds2ydxb/) so as not to distract from this week's topic.** ----- Welcome to /r/Fitness' Training Tuesday. Our weekly thread to discuss a specific program or training routine. (Questions or advice not related to today's topic should be directed towards the stickied daily thread.) If you have experience or results from this week's program, we'd love for you to share. If you're unfamiliar with the topic, this is your chance to sit back, learn, and ask questions from those in the know. This week's topic: **Couch to 5K** ([Link](http://runmoreapp.com/couch-to-5k/#workout-schedule)) * Describe your experience running the program. How did it go, how did you improve, and what were your ending results? * Why did you choose this program over others? * What would you suggest to someone just starting out and looking at this program? * What are the pros and cons of the program? * Did you add/subtract anything to the program or run it in conjuction with other training? How did that go? * How did you manage fatigue and recovery while on the program? ",6.058508158508161,9.444082582887702,5.313636363636366,74.04686480186484,72.10160427807487,7.258357328945564,34.72343342931578,8.303829127061777,3.449287481146305,1802,94,251,32,39,544,194,374,0.015,0.873,0.112,0.9887,0,0,0,0,0,0,103,8,10,2,0,14,7,0,1,20,0,24,2,0,7,1,56,41,28,0,6,16,0,0,1,0,3,1,0,2,0,27,14,0,0,13,0,1,6,3,2,0,1,8,3,20,5,51,27,4,47,0,1,3,1,39,18,0,14,22,178,47,13,0.0,0.0,0.0,0.0,0.0,0.09525064204242674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08021294603969524,0.0,0.18225040331885745,0.0,0.0,0.1499032577096391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10641656061125428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08633319294312719,0.0,0.10870947851376347,0.0,0.0,0.0,0.0,0.0,0.2860453600212275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05092623673762922,0.09350611684278533,0.11079364728481694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4401459452817741,0.0,0.0,0.0,0.0,0.0,0.0,0.05356926098480868,0.0,0.0,0.0,0.0,0.0,0.0,0.04762096147201733,0.0,0.0,0.0,0.2455612888915916,0.0,0.0,0.0,0.08797425445395284,0.0,0.06506477305368569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18828234379425632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06605102803910247,0.0,0.0,0.0,0.0,0.0,0.09305013567959174,0.06757632431119448,0.0,0.0,0.10699738034461022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43677356519784294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08258955767309828,0.0,0.0,0.0,0.06899272736575253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07328845367982974,0.0,0.0,0.0,0.0,0.0,0.0,0.062457519673146326,0.0,0.0,0.0,0.0,0.09239412670938986,0.0,0.0,0.06617857086824662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4691274531055677,0.0,0.0,0.0,0.08795528766874877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06924286186991276,0.0,0.0,0.0 fitness,monster_bear_poops,2018/01/02,"Soon-to-be-homeowner planning my garage powerlifting gym. Advice? Wife and I signed on our first house last week, and I am really pumped (so to speak) about putting in a home gym in the garage. Nothing fancy: power rack & bench, olympic and hex bars, some plates and barbells. I focus on my core lifts plus standard accessories. My reasoning for investing in this setup is mostly to save on time - between work & baby, taking time away at the gym is getting harder and harder. I also just like being at home, and don't really see the gym as a social place. For those of you who have invested in a similar setup, any advice? Dos/don'ts? Non-obvious stuff I should spend on, versus stuff I shouldn't?",4.092898154477105,6.067301037593987,4.7404921394395085,82.61084757347916,72.45864661654136,7.843882433356117,24.120984278879014,8.575989854853784,1.6785548872180454,550,16,101,10,11,176,92,133,0.0,0.945,0.055,0.7691,2,0,0,0,0,0,30,1,1,0,4,4,2,0,0,6,0,8,1,0,1,0,17,11,10,0,2,2,1,0,1,0,2,0,1,2,0,5,7,1,0,1,5,3,1,2,0,0,1,0,2,11,2,20,8,2,18,0,0,1,0,6,12,0,2,6,62,16,1,0.0,0.0,0.0,0.0,0.0,0.3377037576789301,0.0,0.0,0.0,0.0,0.0,0.1381829571969541,0.0,0.37444352640247597,0.0,0.11750555438667735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16234524902470382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1469781241748986,0.0,0.0,0.0,0.0,0.09027750964179224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3466520831291157,0.0,0.0,0.1993805825191126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14084982372986518,0.0,0.0,0.0,0.0,0.0,0.08441821119809685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1658000927189768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18053250562985745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17370526588695645,0.0,0.0,0.0,0.0,0.2213919738666227,0.17766057086968515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13769410532162524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1761412863702072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39561459915834346,0.0,0.0,0.0,0.0,0.1299192618099761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2015146429462724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1386045808082583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1257957784659532,0.0,0.0,0.0,0.0,0.0,0.0 fitness,WhatZerp,2018/01/02,"What else should I do during Smolov Jr. for bench? Looking for advice from people who have been through a Smolov Jr. cycle. During January I'm going to try the 3-day program (4 weeks instead of 3) to see if it helps get my bench numbers up. I usually run a full-body routine twice a week (time constraints). For chest I'll do bench press and then one accessory, usually dips or flyes. I know it's recommended to cut accessories during a Smolov cycle so I'll stop those during the Smolov cycle. But what about shoulder work? I usually do military press and side raises to finish. Would it be wise to reduce this as well if I'm benching 3 times a week? I'll keep on doing the usual back and leg work, but I'm cautious of burning out since I find squats pretty brutal at the best of times. I don't do deadlifts because it interferes with my running, so rows and pull-ups usually. Thanks guys!",4.152469405594406,5.499767664772726,5.1104545454545445,82.53664335664337,71.2159090909091,7.688111888111888,27.174825174825173,8.139509932561175,1.7670398601398598,703,24,134,10,13,230,112,176,0.06,0.8170000000000001,0.123,0.901,0,0,0,0,0,0,24,0,0,0,3,6,6,2,0,9,0,11,3,3,0,0,18,21,13,0,4,5,0,2,0,0,2,0,0,0,1,9,6,0,3,2,0,0,3,1,2,1,2,1,4,8,4,20,17,1,23,0,0,2,0,3,5,0,3,15,75,17,3,0.0,0.0,0.0,0.0,0.0,0.1283826493662273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10102282231766832,0.0,0.08008780019479045,0.0,0.0,0.0,0.13787481133127813,0.0,0.0,0.1459331463529305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.084728989588725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10975081871875902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12007859743184128,0.0,0.0,0.0,0.0,0.0,0.06864043175390193,0.0,0.07466606873388024,0.0,0.0,0.0,0.0,0.130086484576688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08806099351178616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11677624754464055,0.0,0.0,0.0722028062210571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11032579649400424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08902623427195218,0.0,0.0,0.0,0.0,0.0,0.0,0.09108208998358486,0.0,0.0,0.0,0.0,0.0,0.0,0.1336603108138957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10469255163047014,0.0,0.0,0.0,0.0,0.10867858373321357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10983924958695196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1209567076175078,0.0,0.0,0.0,0.0,0.0,0.0,0.2298255482143181,0.0,0.0,0.0,0.0,0.08919814163091673,0.0,0.0,0.0,0.0,0.0,0.7234804807741487,0.0,0.0,0.0,0.3161544322887426,0.0,0.11812606125282205,0.0,0.0,0.0,0.0,0.0,0.0,0.1912918639643991,0.0,0.0,0.0933283163865657,0.0,0.0,0.0 fitness,UniqueDeath,2018/01/02,"Greyskull LP ladder method. A little confused. So I've been looking for a new program to do since I am not seeing much progress in terms of strength anymore. I found out about Greyskull (the official one) from the sidebar here and I'm eager to start it. I could be overthinking this, but I just want to know if I fully understand this ladder method since I can't do the Frequency method (no time). It's the only thing I'm actually not clear on. If I can only do 30 pushups, for example, would I do something like this for 1 ladder? 5x6 5x7 5x8 5x9 5x10 And am I understanding the rest between sets correctly? I would do 5x6, then ""wait"" for my partner to do his, then do 5x7, 5x8, etc... I would've asked on the forums, but I cannot fucking figure out the confirmation of registration phrase to register. Anyways, thanks for the help and I hope you all had a great New Years :)",2.904412331406551,4.813353121387284,3.913780346820811,87.54485163776494,75.58959537572255,7.156685934489403,26.562235067437378,8.021203637495839,1.5678242003853566,682,26,141,11,15,220,105,173,0.034,0.794,0.172,0.9773,0,0,4,0,0,0,29,0,1,0,2,5,8,1,1,11,0,18,1,0,0,3,27,33,10,0,7,7,0,0,1,1,2,0,0,0,1,6,5,0,1,5,0,0,0,5,2,0,1,3,2,16,6,20,26,5,15,0,0,2,1,5,6,1,4,9,92,22,1,0.0,0.0,0.16631411341909744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1690197663634744,0.0,0.0,0.0,0.0,0.159328103121952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13607368373712336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1900733791263153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18686659512573825,0.0,0.15755885865229316,0.0,0.0,0.0,0.0,0.0,0.18789856749915226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11423496215693744,0.0,0.0,0.1692744459773364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0936633179727096,0.0,0.0,0.0,0.0,0.0,0.0,0.08326299774388503,0.1708146252429929,0.0,0.0,0.14311743128062426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12528492036600922,0.0,0.0,0.3292027687380172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11548709703882633,0.25923785945000394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13580984266341828,0.0,0.0,0.0,0.0,0.28196124992324983,0.0,0.0,0.0,0.0,0.1312045659514549,0.0,0.0,0.1206305191123596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1569081197734205,0.0,0.0,0.11322545065051065,0.0,0.0,0.0,0.09937851692700604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3548451864103989,0.0,0.0,0.0,0.0,0.10052343629579256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3632036023700922,0.0,0.0,0.10975068437095488 fitness,jms032,2018/01/02,"Should I listen to Jeff and do face pulls+trap raises after every workout? I'm doing Phrak's and on recommendation of someone from r/fitness I've added lateral raises+incline bench on squat days and face pulls+curls on deadlift days. I've recently seen an Athlean X video where he advocates doing face pulls+trap raises as prehab after every workout and to hit muscles that don't get hit with standard programming. So should I look to do these every training day? Thanks",6.325714285714287,8.892901095238098,6.368571428571428,70.77642857142858,67.80952380952381,8.609523809523811,33.42857142857143,9.23628265651192,3.612471428571428,388,18,55,8,7,123,58,84,0.0,0.958,0.042,0.504,0,0,0,0,0,0,9,0,0,0,0,2,1,0,0,1,0,7,3,3,0,0,8,15,6,0,2,0,0,0,0,0,2,0,1,0,0,2,5,0,0,0,3,0,0,1,0,0,0,1,3,2,1,12,10,0,11,0,0,2,0,2,4,0,0,7,30,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5236567285997025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6841239924659911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14140781534313865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22728484450889244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26724246528494866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2293279391697041,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2491858419045893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,wuulala,2018/01/02,"Dips: question on grip When doing dips on bars, I always grip the bar from the side so that the area of my palm below my thumb is directly on top of the bar, and I roll my thumb around the bar to secure the grip. I didn't have a problem with close width dips, but I recently started doing chest dips ( more leaning forward, bars flip out to make them further away from each other), and I can't help but notice I lose my grip form halfway through my set , ending up with a grip where I am pressing the bar wih the middle of my palm, wrists bent. This leads to flaring out of the elbows. Just want to ask if this is normal or I shud practice the proper grip form better. If so, how should I oractice my grip strength? I'm thinking of doing hangs on the top of the dip and just holding it , sort of like how you do dead hangs from pull up bars",5.831494252873561,4.633780080459772,5.852298850574713,87.53925287356323,67.16091954022988,8.193103448275862,29.103448275862068,5.82211442006289,1.1221310344827584,650,17,145,2,9,205,99,174,0.069,0.8240000000000001,0.107,0.4502,0,0,0,0,0,0,17,0,1,1,6,9,6,0,0,14,0,11,12,5,4,0,29,17,13,1,6,7,0,8,1,0,1,0,0,0,0,5,10,7,2,2,7,0,5,2,2,0,0,1,8,18,4,28,15,4,31,0,1,0,0,5,22,0,5,6,96,23,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2235485442734844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23916639450319085,0.251162970930708,0.0,0.2524170617834106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2376099596071377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23795504245434226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18007866733675007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1312548224210277,0.0,0.0,0.0,0.0,0.3005643771979704,0.0,0.0,0.0,0.0,0.17933416228994514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2632319981516553,0.0,0.3058737936134748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2570735243373811,0.0,0.0,0.3009632468882903,0.0,0.0,0.0,0.0,0.0,0.265271596043561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1901605490274577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17214794494172114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15846397724882236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,worldreview150,2018/01/02,"6 month -> 1 year -> 1.5 years progress (NO physique changes in last half a year, need advise) Currently: M26, 186 lbs, 6', weight before was fluctuating. [my 6 months -> 1-year progress post](https://www.reddit.com/r/Fitness/comments/6nkggu/a_year_since_i_started_lifting_half_a_year_since/) Picture gallery: [6 months -> 1 year](http://imgur.com/a/tNWry) [1 year -> 1.5 year](https://imgur.com/a/4xQ5M) My 1RMs are in the respective albums, at the end. Now, as you can see, pictures taken in July 2017 and this morning reveal there's no changes to how I look. I've followed the same program throughout (nSuns 6-day version+ rows & chinups) 2017. However, I did more accessory volume in Jan 2017-July 2017. Diet and protein intake were the same, weight stayed the same, 180-190 lbs and the concept of ""build muscle while losing fat"" clearly didn't work for me as I have plenty of fat and no muscle gain. Plenty of sleep, stress levels were the same. I think culprits are: 1) not constantly being in caloric surplus 2) following strength-focused program with reps in 2-6 range My numbers have advanced somewhat, however, it did not translate into real (a.k.a. mirror) gains so I'm asking for advise how to proceed. Last week I started running nSuns' CAP3 program which has a lot more volume, EMOM sets and most AMRAP sets are 6+, 8+ or higher. This and always being in caloric surplus (0.5 lbs a week, slow permabulk) should address issues I found with my training and drive hypertrophy. Would you suggest me to do anything differently like going for a purely bodybuilding program? I understand one is not supposed to get jacked in under 2 years but I feel like I'm spinning me wheels here and would appreciate advise (if you think you're qualified to advise that is). edit: oh and I miss my iPhone 5 so much... it was so difficult to take pictures with X. ",6.424322793770647,8.785785306748465,5.371165644171783,78.886375648891,67.09815950920245,7.469372345445964,32.17036337895234,8.139509932561175,2.5775350637092966,1494,64,237,20,26,444,198,326,0.043,0.887,0.07,0.746,5,1,0,0,0,0,117,0,3,0,7,8,7,0,1,11,0,22,6,3,2,2,41,41,20,0,5,6,0,3,2,0,3,2,1,1,0,6,13,5,0,6,0,0,6,7,4,0,2,9,6,20,3,28,27,11,41,0,2,2,0,9,12,0,5,22,126,26,11,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09483016204224544,0.12348383277590468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09378561333950414,0.0,0.10654430924512134,0.0,0.0,0.0,0.0,0.0,0.0,0.09697802233064072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24112519072545,0.0,0.0,0.12315847369685234,0.0,0.0,0.0,0.0,0.0734996652382928,0.0,0.0,0.0,0.0,0.11907187153157298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10094145460911057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05762543627243474,0.0814184668432108,0.0,0.0,0.0,0.0,0.0,0.1249595765501612,0.0,0.0,0.05954336030929167,0.0,0.06477040601142545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11895255100041167,0.0,0.0,0.0,0.0,0.0,0.1857975887266862,0.0,0.0,0.0,0.0,0.0,0.11135761245472413,0.0,0.0,0.0,0.09570406951408272,0.1275005779457937,0.0,0.09689116685106418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27290352161478315,0.0,0.08377928963987875,0.08450552159797288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07722738637833412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10914944468607199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12972006455642265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09081741131498404,0.0,0.0,0.0,0.0,0.0,0.0,0.11404989291433522,0.0,0.0,0.0,0.0,0.0,0.08066684458591261,0.12147428375060693,0.0,0.0,0.13054948572171393,0.0,0.0,0.0,0.0,0.0,0.0,0.08568944189713723,0.0,0.0,0.0,0.0,0.0,0.0,0.14605165573426004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11864427723122535,0.0,0.0,0.0,0.0,0.0,0.0,0.18283584756227916,0.2775636355611385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08296976060046954,0.0,0.0,0.16191860766810964,0.0,0.0,0.5871311150441549 fitness,wannagowest,2018/01/03,"Programming After 5x5 Linear Progression 27 yo previously streaky lifter back on the iron with Stronglifts for nearly 12 weeks. Bodyweight: 165 to 171 lbs Squat (5x5): 170 to 255 lbs Bench (5x5): 115 to 185 lbs Deadlift (1x5): 185 to 255 lbs Current physique: https://imgur.com/5cBnd2T I'm starting to run into some programming problems now. Namely, failing squat on first attempt every time I increase weight by 2.5 lbs total. This seems unlikely to be a strength issue and more a recovery issue. The failed workouts have quite a bit less volume, creating a sawtooth appearance for the volume: https://imgur.com/HpiUAKH. To me this suggests that I cannot recover quickly enough from heavy 5x5 squats to jump weight in 48 hours. My options are to punt SL and jump to an intermediate program or to modify SL. I'd prefer the latter, as I've been watching Ben Pollack's vids and like the idea of one change at a time. If I modify what I've got, it seems I've got a few options: 1. Remove one squat day, so deadlift and squat alternate. Squat would be 2x/wk instead of 3x/wk. 2. Sub lighter squat variation (e.g. front squat) instead of back squat every other session. 3. Add volume to failed sessions with back off sets and see if my body gets used to the volume after a while. Ideas? Thanks. ",4.0725536598789205,6.73278243037975,4.1620289855072485,83.57608695652176,74.9071729957806,6.822161071363054,27.60392588515869,7.893859768569023,1.9144270409099249,1024,41,180,16,23,316,154,237,0.054000000000000006,0.8909999999999999,0.055,-0.197,1,0,0,0,0,0,52,0,0,0,8,8,7,0,0,14,0,7,3,1,1,1,26,18,11,0,5,3,0,2,1,0,1,0,0,0,0,6,9,2,0,5,1,0,7,1,4,0,3,3,4,6,3,32,12,8,31,0,3,2,0,2,7,0,9,17,91,12,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34095340781669525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16136224363590984,0.1641754553440877,0.0,0.0,0.0,0.0,0.0,0.0,0.15635563521182558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09532049979195187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15271967634792188,0.0,0.0,0.0,0.24906026150338226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1257208822598834,0.0,0.0,0.0,0.0,0.07722079883728439,0.0,0.0,0.0,0.2364226069895697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1455558650834933,0.0,0.0,0.3337024653397993,0.0,0.30853519063320983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07220892258766796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20030983932628235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14142720149871646,0.0,0.0,0.0,0.15720634126683078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11777959815584894,0.2691080136379631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10461549610654387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13607684783277652,0.0,0.0,0.0,0.0,0.0,0.0,0.1723698600843722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12765405820168166,0.0,0.0,0.0,0.0,0.11855839283769765,0.3599676866551869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1049947816667068,0.0,0.0,0.0 fitness,MisterColo,2018/01/03,"Are 2 days a week enough for good core/abs development? Like the rest of the muscles in PPL 6 day split. I personally love doing cable crunches and hanging leg rises, so are they good enough if I do 3-4 sets of each every leg day?",4.134375000000002,4.276935354166668,5.645833333333336,83.08250000000002,70.45833333333334,8.066666666666668,26.416666666666664,7.793537801064563,1.300616666666666,179,5,39,2,3,61,40,48,0.0,0.742,0.258,0.9163,0,0,0,0,0,0,6,0,0,1,0,1,4,0,0,3,0,4,3,2,0,0,3,5,3,0,1,1,0,0,1,0,0,0,0,0,1,0,2,0,0,0,0,0,2,0,0,0,0,0,0,3,4,4,5,4,8,0,0,0,1,3,1,0,1,5,21,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5171427507306382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5523671801248459,0.0,0.0,0.0,0.22520463246393585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4483828881937929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13058513448763664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2412410311385579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2333886439765205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2144051333067924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Eterna1Oblivion,2018/01/03,"Having a hard time hitting ~3000 calories. So background. I'm 21 and weigh 155 and 5""11 tall. I've been trying to bulk up but I feel like I hit a wall when it comes to eating. My appetite is really low (mainly because if my thyroid problems) and I'm feeling frustrated that my progress is being stunted because of this. Has anyone had any similar problems ? And how did you overcome it?",2.4115,4.954613533333337,3.6422500000000007,85.64737500000003,80.33333333333334,5.3500000000000005,29.375,6.6274283507984215,1.7061000000000002,305,15,54,3,8,99,59,75,0.155,0.7390000000000001,0.105,-0.6248,0,0,0,0,0,0,11,0,1,0,1,3,5,1,0,2,0,8,3,0,1,0,12,15,9,0,3,2,0,3,1,0,0,1,0,0,0,4,5,2,0,2,0,0,1,0,4,0,0,3,3,6,1,4,9,1,7,0,1,0,0,1,4,0,1,3,34,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1990249561912238,0.0,0.0,0.0,0.0,0.2046409698408238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.356816612146516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2521084289975843,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2994734521119908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29596448045255336,0.20908279222886486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2621739381390397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14298329022093972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5600894147804335,0.0,0.0,0.0,0.0,0.0,0.0,0.1874912557533064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17065764760486588,0.0,0.0,0.0,0.0,0.1987030398456313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,babyrosegirl76,2018/01/03,"Is 1.5-2 hours too much? I want to fit a decent amount of running in with circuits that target the butt, legs, abs, etc. Also, does stretching get counted in that, or can you spend as long as you want stretching?",3.849285714285713,4.905240595238098,3.9176190476190484,91.91071428571428,71.61904761904762,5.6000000000000005,25.904761904761905,3.1291,0.36270476190476186,163,5,34,0,3,50,36,42,0.0,0.868,0.132,0.5362,0,0,0,0,0,0,10,0,2,0,0,2,0,0,0,2,0,2,2,2,0,0,4,5,4,0,2,1,0,0,0,0,0,0,0,0,0,2,1,0,0,0,0,1,1,0,0,0,0,0,0,3,0,7,5,3,8,0,0,0,1,2,5,1,1,2,21,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31111585774193456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3404523029695685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4338834286643875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20325780701725402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38312690856398507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34428894365973073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28598981644990873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4589327911317817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,_turboTHOT_,2018/01/03,"How do you train when you're reverse dieting? My diet has been very inconsistent the past 3 months, usually eating at a caloric deficit most days then a major surplus 1-2 days a week. Now that the holidays are over, I want to get my strength and calories back to where it used to be (or even more...more=gains), before I start cutting for the summer. My main question is how do you guys train when you're reverse dieting? Obviously I'll be able to lift heavier and go up higher in weights faster than I did before, but other than that, what changed (or didn't) for you all? Cardio-wise I think I'll keep it at 2-3x/week for heart health and to ensure I'm not packing on the lbs too fast. Thanks in advance",5.5629827586206915,4.950778841379312,5.964267241379311,84.58433189655175,67.48275862068965,8.905172413793101,31.91810344827586,8.07648339933343,2.0389482758620687,552,20,120,6,8,178,99,145,0.023,0.88,0.097,0.867,0,0,0,0,0,0,23,0,3,0,2,9,3,1,0,7,0,10,7,1,3,2,17,19,11,0,1,4,0,1,0,0,0,1,0,0,1,6,3,5,1,2,1,0,2,2,1,0,0,3,1,10,2,17,14,4,25,0,0,0,0,5,8,0,4,15,70,16,0,0.1989647751839272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1529916307538116,0.0,0.0,0.0,0.3386087384667752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21047835035688373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25663164009692563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20359063662373564,0.0,0.0,0.0,0.0,0.0,0.13141435752749822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10395088306534604,0.0,0.11307626688206923,0.0,0.0,0.0,0.0,0.1970064086294814,0.0,0.0,0.0,0.0,0.0,0.21149025200817584,0.0,0.2357742165709958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17684903406267954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1588117853171312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1899343912466389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2228860834339206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14082829194126142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1831800332287689,0.0,0.0,0.0,0.1274885940923549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17184168354566248,0.21913159033338594,0.16416677680366698,0.11735457940305102,0.0,0.31919508256463075,0.24228549475150934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mob1lejunkie,2018/01/03,"Better to do cardio at higher speed for short period or slower speed for longer period? Unfortunately, after marriage I let myself ago and gained 10 KGs more than I should weigh. Having a 9 - 5 office job + lots of WoW / 4x gaming means I have very sedentary life style. Anyway, yesterday we purchased treadmill and I tried 8 speed but shamefully I couldn't go more than 5 minutes. I'm wondering for inactive people like me is it better to do cardio at slow speed for long time or do cardio at high speed for short period? Bonus queston, I also have rowing machine that I can use for 5 minutes before being unable to continue. Am I correct in assuming I would be better off doing rowing for short period than treadmill? E: I don't eat fast food, sweets or drink coke/sprite etc although I need to control myself and not overeat. I really should cut out carbs but bread / rice is staple food for us subcontinent people! Thanks.",4.575085714285713,6.493988651428572,5.535285714285717,77.6412142857143,71.05714285714284,7.9714285714285715,24.5,8.634040054169528,1.8731142857142853,734,21,125,13,14,241,115,175,0.048,0.78,0.172,0.9726,2,0,1,0,0,0,20,2,0,0,6,2,10,1,1,1,0,19,11,0,3,1,24,26,10,0,5,6,0,0,1,0,3,4,0,0,0,2,5,7,1,3,2,2,1,3,2,0,0,0,1,17,8,23,19,4,28,0,0,0,0,4,10,0,6,18,78,19,2,0.0,0.0,0.0,0.0,0.0,0.0,0.14871030274801075,0.0,0.0,0.0,0.0,0.13415868026125233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14275254123258066,0.0,0.0,0.4451138077027519,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18815860402270249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16434224245121964,0.0,0.17166172899609844,0.0,0.0,0.0,0.0,0.18709823600545952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40571534823143146,0.0,0.0,0.0,0.0,0.0,0.09534263364613522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1772490628448216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16647724056759047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17154733284251056,0.11849479332630447,0.08195971510589431,0.0,0.0,0.14846350374156572,0.0,0.0,0.0,0.1426246891674266,0.0,0.0,0.0,0.0,0.0,0.1827412764685757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12439290538598526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2326091753398777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10747220799467183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1544520992865112,0.0,0.0,0.0,0.0,0.0,0.0,0.09782298446709356,0.0,0.0,0.0,0.0,0.11389893540188024,0.0,0.0,0.0,0.20179623201030605,0.1448919311823092,0.0,0.13842067207597974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1819300133133452,0.0,0.0,0.0,0.1191728402062948,0.0,0.0,0.0 fitness,HeyImMeLOL,2018/01/03,"What does r/fitness think about Dr. Greger's ""Daily Dozen""? Here's a link if you're unfamiliar: https://nutritionfacts.org/video/dr-gregers-daily-dozen-checklist/ It consists of: * Beans (3 servings) * Berries (1 serving) * Other fruits (3 servings) * Cruciferous vegetables (1 serving) * Other greens (1 serving) * Other vegetables (2 servings) * Flaxseeds (1 serving) * Nuts (1 serving) * Spices (1 serving) * Whole grains (3 servings) * 5+ cups of water * Exercise Is this just clickbaity Buzzfeed-type shit or are these all actually good guidelines to follow?",6.023916666666668,7.515196224999998,4.442500000000003,69.1491666666667,124.25,4.833333333333334,33.333333333333336,6.21433560688645,3.1409583333333337,438,24,52,7,24,127,60,80,0.079,0.884,0.037000000000000005,-0.5204,0,0,0,0,0,0,53,0,0,0,0,3,2,1,0,1,0,2,7,1,0,1,6,4,2,0,1,3,0,0,0,0,0,2,0,0,0,7,0,4,0,2,1,0,1,0,1,0,1,0,3,0,1,4,4,2,1,0,0,1,0,0,0,1,2,0,21,7,0,0.0,0.0,0.4307521777187249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3862805892973966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3702335006110123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4531006976583621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28283750232761895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4928181488201577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,946789987649,2018/01/03,"How many warms up are necessary for 5x5? The amount of time to do a workout seems to double once you get to higher weights, as the app tells you to do about 6 warm up sets per exercise (which is crazy)! Are all of these really necessary?",4.625,4.889419833333335,5.154166666666669,86.6075,69.41666666666666,9.733333333333334,26.416666666666664,9.725611199111238,1.970616666666666,184,5,41,4,3,59,38,48,0.0,0.904,0.096,0.565,0,0,0,0,0,0,6,0,2,0,0,2,2,0,0,3,0,5,2,0,1,1,3,7,2,0,0,0,0,3,0,0,0,1,0,0,0,2,0,1,0,1,2,0,0,0,0,0,0,0,3,2,2,11,7,3,4,0,0,0,0,3,2,0,1,1,26,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20879994233731636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4051810379211976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4256128050086581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2560251803617306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3638251518772585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3493105647745324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2330383613496809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4866644307531445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dbmma,2018/01/03,"Question for people who have done 5/3/1, what approach do you use to progress assistance lifts? Wendler typically just recommends a rep total for push, pull, legs / abs assistance lifts. 50 reps, 25 reps, etc. I understand the approach is to encourage simplicity and not over think assistance work, which I like. But how do you determine progression with this approach? For example, if you target 50 reps for biceps. This can result in quite a wide variety of sets X reps you hit, e.g., one day you might get 12, 10, 9, 9, 8, 2 or you might get 12, 12, 11, 11, 4 or you might get 12, 12, 12, 12, 2. So when do you progress the weight? What I'm thinking is that I'll still use a total rep count but base it on typical sets X reps total. For example 4 sets X 12 reps = 48 reps. So 48 will be the target instead of 50. If I hit 12 reps for 4 sets, then I'll progress. If I can't hit that, then I'll continue doing however many sets X reps required to reach 48 reps. The difference between this and a typical 4 X 8-12 progression is that I'll always complete the 48 total reps even if it takes more than 4 sets, but when I successfully complete 4 X 12 then I'll progress. Thoughts? Advice? Thanks!",1.2919087136929441,3.4782894273858966,3.1521726141078834,89.63297261410791,82.11203319502073,7.175502074688798,24.577759336099586,8.238735603445708,1.579920033195021,916,36,199,20,25,306,116,241,0.0,0.8809999999999999,0.119,0.9753,1,0,0,0,0,0,49,0,8,0,10,10,4,0,0,9,0,16,3,2,4,4,31,31,19,0,4,11,0,1,1,0,4,0,0,0,0,12,3,1,1,5,0,0,5,2,0,0,1,2,1,13,4,17,21,6,23,0,0,0,0,11,4,0,10,9,98,25,3,0.0,0.0,0.0,0.0,0.0,0.1588123336592877,0.0,0.0,0.0,0.0,0.0,0.0,0.13522937871606375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34079754898071474,0.0,0.0,0.0,0.0,0.0,0.10481173765774213,0.0,0.0,0.0,0.0,0.1697984571891838,0.0,0.0,0.0,0.1663140407740082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18125238427227636,0.10734270458958796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2547294483490977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07939889811032942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1647694297163538,0.0,0.0,0.0,0.0,0.0,0.5172230387198726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1101275296266513,0.0,0.0,0.0,0.0,0.0,0.0,0.11267067112468812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18205921682622303,0.17285966644064682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12978841273147967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12219456068327658,0.0,0.0,0.1496262703979829,0.0,0.0,0.0,0.20827207546685275,0.0,0.12902245872439988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1691887006482978,0.0,0.28072961615567343,0.0,0.0,0.0,0.0,0.0,0.19790516636670685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11831625019499302,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ShhZero,2018/01/03,"When cutting can you eat at a larger deficit when you're body fat % is high compared to when its low? So say I'm starting my cut at 20% body fat, could I eat at a larger deficit (and maybe slightly less protein) than when I'm at 15% body fat, and still not risk an increased loss of muscle mass?",2.01467741935484,3.3409665967741944,2.7589032258064528,97.36835483870968,76.58064516129033,4.960000000000001,25.30322580645161,3.1291,0.07650580645161265,227,8,53,0,5,71,43,62,0.238,0.7340000000000001,0.028,-0.8948,0,0,0,0,0,0,9,0,1,0,1,6,5,2,1,3,0,3,8,6,0,0,4,6,7,0,1,1,0,0,0,0,0,3,1,0,0,1,2,5,0,0,0,0,1,1,5,0,0,0,1,3,0,7,5,2,14,0,2,0,0,2,7,0,0,6,27,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7483783096489314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17931006655871584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4596059164274369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2372827025601907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22562231912893774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1785962359606288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15895995329145712,0.0,0.17935108917845474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Drugs110,2018/01/03,"How long should an HIIT session be ideally? On the Intetnet I see conflicting opinions by experts For example Enhanced Athlete says that it should no more than 10 minutes, so 10 ""sets"" per session Somewhere else I read that it should be 20 minute long, so 20 ""sets"" Can anyone chime in and tell me the answer?",3.217816091954024,5.874367793103449,3.845517241379312,84.70954022988506,77.9655172413793,6.625287356321839,30.356321839080447,7.793537801064563,2.334887356321839,244,12,43,4,6,77,45,58,0.086,0.868,0.046,-0.3527,0,0,0,0,0,0,8,0,0,0,1,3,1,0,0,3,0,6,0,0,1,0,9,7,4,0,4,0,0,0,0,0,3,0,1,0,0,4,1,0,1,1,1,0,0,1,0,0,0,0,2,3,1,5,2,1,6,0,0,1,0,2,2,0,1,2,27,7,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.257888873068412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30810340118756285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6527916141174458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3689217442822849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2933020067993495,0.0,0.0,0.2939033313182842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3223666283989484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mr_Suzan,2018/01/03,"Can anyone explain ""farm strength?"" I was reading about Herschel Walker recently. In one interview he said something like ""I figured if all these farm hands could get big and strong by eating like this and lifting hay bales that I could, too."" That reminded me of a few people I've met over the years that are ""farm strong."" These guys eat once a day (coffee for breakfast, next to nothing for lunch, steak and potatoes for dinner), don't count macros or anything, don't use a routine, no supplements, no steroids, and they use the same muscles every single day without much of a break. Most of them smoked or used some kind of tobacco, drank on a regular basis, and never played organized sports (with the exception of one or two). Yet somehow they're insanely strong people. A handful of them have stepped into the gym once in their lives and throw up 300+ lbs on the bench press like it's nothing. I've met probably 10 people like this. Some of them in my family and others I've met in passing. All of them think I'm overthinking things by sticking to a weightlifting program, counting macros, and taking expensive supplements. I'm posting this to see if anyone can explain how they achieve this strength while going against almost everything preached in this and other fitness / lifting forums.",6.985896358543421,7.904391735294119,6.116487394957982,79.47066946778712,64.4201680672269,8.867675070028012,35.194397759103644,8.841846274778883,3.0586209523809527,1035,46,178,15,15,313,149,238,0.009000000000000001,0.88,0.111,0.969,0,0,3,0,0,0,36,0,0,7,6,5,11,0,0,12,0,9,8,2,4,3,37,26,16,0,4,7,0,4,4,0,0,0,1,0,1,14,11,6,0,4,5,1,4,6,0,0,3,6,6,12,11,31,18,9,26,1,0,1,0,16,12,0,10,12,112,26,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13506259130596868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18862212163216951,0.0,0.1109945458763342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2153810182257588,0.0,0.0,0.17397256732020702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2760313242935236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11364201091516925,0.0,0.121221226709498,0.0,0.12715262903612112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07046910503806396,0.0,0.07665527307945591,0.0,0.0,0.0,0.0,0.13355216322843136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1404565089908507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2635817410404168,0.0,0.11910129478875592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.099152139398584,0.0,0.10402758213970144,0.0,0.1434461496345213,0.0,0.0,0.2588415253254956,0.0,0.0,0.28728507418117183,0.18279602542554985,0.0,0.0,0.0,0.0,0.0,0.0,0.28052591754457185,0.0,0.0,0.0,0.0,0.0,0.12917752109514194,0.0,0.14542318870800716,0.0,0.0,0.0,0.0,0.0,0.13491625539095184,0.0,0.0,0.0,0.13317748606113364,0.0,0.0,0.0,0.1283015341711309,0.0,0.0,0.0,0.10748170180516307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10383702503816146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10141278977767317,0.0,0.0,0.0,0.0,0.0,0.08960811591346769,0.08642550080696952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13175792185344162,0.0,0.0,0.34947840626090776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13001927063791824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08685814002234292 fitness,UrMumHAHAH,2018/01/03,"How can I test my physical (and mental) ability? I would really like to push myself beyond limits to see where I'm at in terms of physical and mental ability. Other than lifting, is there anything (a routine, etc) I can do? I've been watching a few series related to the secret services/military and although a lot of the things that are filmed are basically watered down drills (as a lot of the actual techniques seem to be confidential) I am interested in the human brain and how it reacts under these situations. This is why I would like to try something that would test my overall ability, as I've also thought that our pain thresh-holds and emotions have prevented us from ultimately pushing ourselves. It is interesting to see if the brain can overcome these two things. I know this is a fitness subreddit, and a lot of people come here to basically improve their bodies (not potentially destroy it) but if there is anything you've done in the past that has tested your strength emotionally, physically, etc. Please tell me. If anyone knows a subreddit that seems to be fixated on the human brain and body, please redirect me there also. ",9.640334928229665,8.525468081339717,9.668177033492825,62.97173923444976,59.57416267942584,12.953301435406699,40.9956937799043,11.979248473330829,5.1166570334928245,915,42,149,24,10,303,124,209,0.021,0.846,0.132,0.9528,0,0,1,0,0,0,26,2,1,1,2,12,7,1,0,14,0,21,7,5,3,0,30,30,18,0,6,5,0,0,2,0,3,1,0,0,2,15,8,1,2,6,1,0,3,1,2,0,1,3,3,15,5,24,22,7,15,0,0,3,0,8,10,0,8,4,118,30,3,0.0,0.0,0.11324345715797983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.185602742898098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08114156055042437,0.0,0.19099076157258973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2578002993087357,0.0,0.38863474526691133,0.0,0.0,0.0,0.0,0.0,0.09996273655608423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11875461528725095,0.0,0.0,0.0,0.0,0.0,0.261070649789121,0.0,0.0,0.2588423330222525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12755090615056405,0.0,0.0,0.0,0.0,0.0,0.0,0.11338772788445635,0.0,0.0,0.0,0.0,0.0,0.0,0.29597265114989946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2338927036555845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12348036365786555,0.0,0.0,0.0,0.1107783540893965,0.08045118825385297,0.0,0.0,0.25476574751631936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07434158024766703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1849461333510712,0.21128653584923526,0.0,0.0,0.0,0.0,0.13043976098582175,0.0,0.0,0.0,0.08933732885202518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10142869285690544,0.0,0.0,0.0,0.15419066014708693,0.0,0.0,0.09212699287398872,0.0,0.0,0.0,0.0,0.0,0.07878713021995898,0.0,0.11335938013588495,0.0,0.13958818801242784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10471281885019744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24730572011634566,0.0,0.0,0.0 fitness,ChaChaChaChassy,2018/01/03,"Got a Weider Pro Power Stack for cheap, best exercise program for muscle bulk? I got one of these: https://ebth-com-production.imgix.net/2016/06/02/11/07/42/718/_MG_4064.jpg From a coworker for $50. I know most people prefer free weights but this is what I have. I'm wondering what the most effective exercise program using only this machine would be if my primary goal is aesthetic (big muscles yo!) The manual if it helps: https://www.manualslib.com/manual/189449/Weider-Pro-Power-Stack-831-159831.html",12.166413043478265,17.32612120289855,7.098387681159422,59.53279891304348,61.60869565217392,9.247101449275364,28.91485507246377,9.516144504307137,3.728259420289856,429,14,48,10,8,113,54,69,0.0,0.815,0.185,0.9211,2,0,0,0,0,0,40,0,0,0,4,0,2,0,0,4,0,5,3,0,2,0,11,11,3,0,4,3,0,1,0,0,1,2,0,0,0,6,0,1,0,4,2,2,0,0,0,0,1,2,1,4,3,5,7,3,1,0,0,0,0,1,1,0,5,0,31,10,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3345655493792559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5099540044099293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21368786936987136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17520656091437778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21603011232266328,0.2424651122559739,0.0,0.0,0.0,0.0,0.0,0.22101882990613989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2753446423251634,0.0,0.0,0.0,0.0,0.0,0.3882178730820139,0.0,0.0,0.0,0.0,0.0,0.0,0.3457297727707523,0.0,0.0,0.0,0.2264694989825805,0.0,0.0,0.0 fitness,AntiGroundhogDay,2018/01/03,"When you hit the wall for gaining strength... next steps? When you plateau in making strength gains at the gym, is there an order of operations for things to try and bust through? Provided I am getting 8hrs of sleep, hitting my macros (for me .8g+ of Protein per lb of body weight, then of remaining calories 30% Fat, and the rest Carbs up or down whether bulking or cutting), and following a trusted workout (currently back & biceps/chest & triceps 4x a week). In my head here are the variables to play with: - Up my calories - Change my macros (likely lower fats from 30% to 20% and up carbs, still .8g+ of protein per lb of body weight) - Pick a different workout to re-challenge my body (likely push/pull 4x a week) - Deload to 50-80% of current load for a week then try again - Take a week off then try again - Stay at same volume but increase time under tension for another week, then go back to regular ToT to see if I can go up in weight - Drop to 80% of current weight, but increase volume for week or so then go back to regular ToT to see if I can go up in weight - Increase weight, but lower volume for week or so, then go back to regular ToT to see if I can go up in weight When you hit your strength plateaus, in what order do you personally change things first? Have I missed variables you like to play with in order to get over a hump? As a novice, it is easy for me to make gains in the beginning when I renew my commitment to the gym, but I lose motivation as I plateau and I'm not sure what levers I should be pulling to move forward. EDIT: Down the rabbits hole we go….hopefully these details help. -Not hitting a plateau currently, but I’ve hit one multiple times before and gotten off the wagon. I might up my calories one time, or the next time take a few days off and try again, but desire fizzles. Currently enjoying those nice novice gains. -39yrs old, former college athlete. 5’ 9”, currently 188 and carrying more than I’d like. Last go round @ 183lbs I had my “oh, you look like you work out” look. Estimated BF% 18% based off http://www.344pounds.com/wp-content/uploads/2015/07/body-fat-percentage-levels.jpg, @ 183lbs <15% BF%. Would like get back there. -Survived major motorcycle accident in 2007, decimating the right side of my body . I have no radial nerve in my right arm that gives me the ability to raise my wrist and extend my fingers, but I can still grip. I have no lateral head to right triceps. My right knee had every part torn apart and sewn back together, will need a knee replacement in <5yrs. -I do not hit the major lifts due to imbalances in left vs. right side of body and pain in my right knee. I do not have figures for squat, dead lift or bench to base lifts off % of 1RM. -Due to my injuries I stick to machines and cable work for stability and try to isolate my left & right side so they do equal work. My right arm is a big limiter to chest development. - Maintenance calories are 2497 according to: https://www.freedieting.com/tools/calorie_calculator.htm w/ exercise 4x a week. Just started a cut and using 2k calories per day. Laid out how I calculate my macros in first post but generally they fall around 33/33/33. -Current workout is back & biceps/chest & triceps 4x a week and I ride a stationary bike in the middle of each workout, my knee is on the way out, it is what it is, thank God for soccer player legs. I rep 8 reps per set with 90sec rest in between sets working out for 1hr at a time, then the next workout I will do same # of sets, but try and do 9 reps of the same weight. As I increase volume, in the middle I may do something like 10 reps the first set, 10 reps the second set, but if I sense I will fail on the last set I’ll cut it short to 8 or 9 reps so as not to burn out my nervous system. Once I can do 15 reps a set for all sets in an exercise, I increase exercise weight by 5lb and start over at 8 reps per set. Usually this is pretty easy and gives me a break (in my head it’s like a deload) until I ramp up again. I do not take a week or do a traditional deload unless I’m not making strength gains (being a novice is great in this respect): Monday Back & Biceps Lat Pulldown machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. Row machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. Ride stationary bicycle with decent resistance for 2mi. Hammer Strength MTS Front Pulldown machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. Hammer Strength MTS Row machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. Bicep curl machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. Tuesday Chest & Triceps Bench Press machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. Lateral raise cable (I put an ankle band w/ D ring on my forearm to get around wrist stability problem. Also takes my damaged tricep out of the equation). 3 sets ranging from 8-15 reps per set. Peck Fly machine (dedicated chest work as my damaged tricep is limiter on press exercises). 3 sets ranging from 8-15 reps per set. Ride stationary bicycle with decent resistance for 2mi. Shoulder Press machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. Low Cable Crossover (dedicated chest work as my damaged tricep is limiter on press exercises). 3 sets ranging from 8-15 reps per set. Tricep machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. Wednesday Back & Biceps Lat Pulldown machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. Row machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. Ride stationary bicycle with decent resistance for 2mi. Hammer Strength Front Pulldown machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. Hammer Strength MTS Row machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. Bicep curl machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. Friday Chest & Triceps Bench Press machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. Lateral raise cable (I put an ankle band w/ D ring on my forearm to get around wrist stability problem. Also takes my damaged tricep out of the equation). 3 sets ranging from 8-15 reps per set. Peck Fly machine (dedicated chest work as my damaged tricep is limiter on press exercises). 3 sets ranging from 8-15 reps per set. Ride stationary bicycle with decent resistance for 2mi. Shoulder Press machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. Low Cable Crossover (dedicated chest work as my damaged tricep is limiter on press exercises). 3 sets ranging from 8-15 reps per set. Tricep machine with separate weight stacks for left & right. 3 sets ranging from 8-15 reps per set. ",4.07101051477229,6.19333937611276,4.317976777190044,84.98253864017549,72.89465875370921,7.210950845052253,28.19058186040511,8.04050195162591,1.845401488840149,5621,222,1070,85,115,1752,365,1348,0.066,0.835,0.099,0.9931,10,0,1,0,0,0,288,1,8,2,33,33,44,3,2,49,0,46,84,50,7,3,114,90,69,1,10,33,0,36,8,2,7,10,24,0,1,15,53,27,5,2,20,0,27,9,19,0,6,3,65,75,25,200,72,18,275,0,11,6,1,19,114,0,14,82,489,90,12,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.030102469992996164,0.0,0.5098166249228788,0.0,0.0,0.019735575047455302,0.0,0.0,0.0,0.0,0.0,0.0,0.05026433505318453,0.0,0.0,0.0,0.13025044760952434,0.0,0.0,0.0,0.01601537850741226,0.0,0.0,0.0,0.0,0.10453005237087708,0.0,0.0,0.0,0.0,0.0,0.0,0.03982047792203661,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0242761180455096,0.0,0.0,0.0,0.0,0.019664054249965732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.015857597059127287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.048027680066532207,0.0,0.0,0.0,0.0,0.049166266234284495,0.036109847730645545,0.08557176510076148,0.0,0.0,0.020750340397721556,0.0,0.0,0.0,0.0,0.0,0.0,0.05794766674920757,0.0,0.0,0.0,0.012615393409468044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.030683433603927283,0.0,0.0,0.3680854426908427,0.0,0.0,0.07356034987241214,0.0,0.0,0.0,0.03160998463635306,0.02105600801750454,0.0,0.0,0.0,0.0,0.03768971154391723,0.0,0.0,0.0,0.0,0.0,0.0,0.019966223606275847,0.0,0.0,0.0,0.020003861522128373,0.0,0.013955614703541204,0.0,0.0,0.06004939253368712,0.0,0.0,0.0,0.0,0.019749589063282863,0.02004386806771304,0.02550734267956736,0.0,0.020026988199069562,0.0,0.0,0.02038142820141493,0.0,0.0,0.016433867429207747,0.0,0.0,0.0,0.0,0.018025420899607156,0.01914783534577532,0.0,0.036018521156755336,0.0,0.03784082827620066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3857550057927343,0.0,0.0,0.0,0.0,0.04499396406478167,0.0,0.0,0.0,0.0,0.0,0.0,0.018834702542452286,0.0,0.0,0.014489410118788053,0.0,0.0,0.026643357288464804,0.020060799204069668,0.030061125774838108,0.0,0.0,0.0,0.0,0.0,0.0,0.017738673588790967,0.0,0.07075566262800359,0.0,0.0,0.01732794954107156,0.0,0.0,0.025007818568857577,0.0,0.0,0.0,0.0548737034534713,0.0,0.0,0.0,0.0,0.07666979009839517,0.0,0.0,0.0,0.0,0.01625539622985709,0.020728793816788826,0.0,0.0,0.014939321195856043,0.1509715929991827,0.5729760435113237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10961593884894566,0.0,0.0,0.013369976654899413,0.0,0.0,0.0 fitness,TasosGoudas,2018/01/03,"Mobility work for powerlifting Hello. What are the best excercises for mobility and injury prevention for powerlifting? I'm looking specifically for lower back mobility as it feels tight, especially in the morning. Thank you ",8.109857142857141,12.232996485714292,10.073928571428574,38.42232142857145,69.85714285714286,13.785714285714285,40.17857142857143,11.698219412168324,7.678000000000001,187,11,21,9,4,66,28,35,0.12,0.7190000000000001,0.161,0.4019,3,0,0,0,0,0,4,0,1,0,2,1,2,0,0,2,0,1,0,0,0,0,4,5,2,0,0,0,0,2,0,0,0,0,0,0,0,2,1,0,2,1,0,0,0,0,0,0,0,0,3,1,2,6,5,1,2,0,0,1,0,2,1,0,0,1,15,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3829854486378337,0.0,0.0,0.0,0.0,0.0,0.5226942314828904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2518393958057685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41825375392618297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4585563724103616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36260123534659816,0.0,0.0,0.0,0.0,0.0,0.0 fitness,redcolor3,2018/01/03,"Strength routine with Vertical Training? Looking into starting a new routine for the new year, and my main goals are overall strength / increasing muscle mass, and then I would love to increase my vertical jump as well. Anyone have ideas for a plan that would work everything but also have a slight emphasis on lower body / vertical training? Any help much appreciated",8.958387096774192,10.5515585483871,7.77435483870968,66.93153225806455,60.29032258064517,10.716129032258065,42.91935483870968,10.686352973137794,5.242406451612903,298,17,42,7,4,91,49,62,0.039,0.703,0.258,0.9268,1,0,0,0,0,0,7,0,0,0,5,2,4,0,0,4,0,5,2,1,0,0,8,8,6,0,2,1,0,0,0,0,2,0,0,0,0,1,4,0,0,1,0,0,3,0,0,1,0,0,1,3,4,7,6,4,11,0,0,1,1,2,3,0,0,5,28,4,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2036504749484088,0.0,0.0,0.0,0.17317665250002626,0.0,0.0,0.0,0.0,0.17806328814032124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2828684133450055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22887082420151525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1706923624604189,0.0,0.0,0.0,0.0,0.0,0.0,0.2874786815792591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21384917536012726,0.0,0.0,0.0,0.22983942444045394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18720345010103245,0.0,0.0,0.4919019297017429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1802487426207364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2289687597118659,0.0,0.0,0.0,0.0,0.0,0.0,0.185394570725404,0.0,0.0,0.3618044760383992,0.0,0.0,0.16399185716181708 fitness,Alaric_Silvertongue,2018/01/03,"Going back to Starting Strength to start over? Several months ago I started to get what felt like a small cigarette burn in my abdomen so I went to the doctor. They couldn't find anything wrong but told me to stop lifting for awhile, which I did. I managed to keep going with upper body work (mostly) but everything else fell away. Finally seem to be better, and the Dr has cleared me to lift again. But having gone through Starting Strength and 5/3/1 up to 2x bodyweight squat and a little over for the deadlift, my squat has crashed back to under bodyweight for 5 and deadlift to 1.5x(ish) for 5. So I'm considering returning to a beginner program? Maybe going back through Starting Strength. Although I'm going to have access to a gym more days and am considering joinging my brother doing something different (for me) and going through T-Nations ""best program for natural lifters"" or some such. So I guess I'd like some advice as to whether to return to the beginning again or go back to an intermediate program and tough it out lol?",7.573763542157327,7.768814647668396,6.965680640602923,76.37247762600096,63.145077720207254,9.505228450306172,39.82524729156854,9.095868883498916,3.694662176165803,829,43,145,12,11,257,117,193,0.022,0.802,0.17600000000000002,0.9857,1,0,2,0,0,0,25,0,0,1,6,10,9,0,0,9,1,9,4,2,0,1,26,31,18,0,1,6,1,1,2,0,0,2,0,0,0,3,9,0,2,3,1,0,9,1,2,0,0,5,1,12,7,36,24,5,39,0,0,0,0,3,10,0,7,22,98,15,6,0.0,0.0,0.0,0.0,0.0,0.12633862675761595,0.1146059109527781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10639291487740253,0.0,0.0,0.0,0.1214702256402162,0.3976576182466708,0.0,0.0,0.0,0.0,0.0,0.1356796608735614,0.11434462949500418,0.0,0.14360969647895047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08337999133094555,0.0,0.0,0.0,0.0,0.1350783242872444,0.0,0.1323316306397373,0.0,0.0,0.0,0.0,0.0,0.0,0.10800343964625823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11619561621529907,0.0,0.0,0.0,0.0,0.0,0.12413664647281945,0.14162856055775794,0.11816678637970393,0.0,0.0,0.0,0.0,0.0,0.0675475847448829,0.0,0.4408637133972273,0.0,0.0,0.0,0.1424251834664007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11491701429693635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12632706191255244,0.12958042782110718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12988705986488336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10319635784576832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.117698836520976,0.0,0.14605851186391114,0.0,0.0,0.0,0.0,0.0,0.0,0.09953213177083987,0.0,0.0,0.4575531589471735,0.0,0.0,0.10809046257736016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12354011644431552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11985116643688325,0.0,0.0,0.0,0.0,0.0,0.09412312147502873,0.0,0.0,0.0,0.1413560083734368,0.0,0.0 fitness,siu_yuk_boy,2018/01/03,"How do you know when a muscle is lagging behind? I read a Flex article a long time ago by Ron Coleman, who was discussing power moves vs isolation. He mentioned that by cycling a routine that focuses on isolation, you can get that fine muscles that you miss with big moves which will help your big lifts. But how do you keep track of the strength gains on individual muscles in big groups of muscles? If my (whatever tiny muscle, way down there) is weak and I don't know it, how do I know to address it. If my main goal is to be strong, is it even necessary to stress over things like this? Edit: Already I'm seeing a classic discrepancy on this topic. Some say one thing and others say another.",4.279264705882351,5.629533102941178,5.071352941176472,82.92658823529412,70.91176470588233,8.08705882352941,29.776470588235288,8.548686976883017,2.204802352941177,546,22,107,9,10,177,93,136,0.102,0.785,0.113,0.3899,1,2,0,0,0,0,16,0,5,0,5,6,7,0,1,6,0,12,1,0,3,0,15,20,9,0,2,4,0,0,1,0,1,1,2,1,0,14,3,0,1,3,1,0,2,1,3,0,1,1,3,10,4,15,17,2,16,0,1,1,0,13,9,0,3,5,71,24,3,0.0,0.0,0.0,0.0,0.0,0.0,0.18906557425831014,0.0,0.0,0.0,0.23536690787813405,0.0,0.0,0.0,0.0,0.0,0.22364944588418167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1408736926226122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11143337017595238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14296141555815872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18957880199611155,0.0,0.0,0.35164997485244875,0.0,0.0,0.0,0.0,0.0,0.0,0.10420098887701773,0.0,0.0,0.18875180180934287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4533794970970224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1445284224692186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21334417432451488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3392279009743108,0.0,0.0,0.16996169112587214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2443189147058909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2833960881427827,0.0,0.0,0.0,0.1243690476864435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16929686108993436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PM_ME_SEXY_YAOI,2018/01/03,"Slacked off during December and now I can't run like I used to - what to do? Hey guys, I'm still pretty much a beginner to this whole gyming/exercising fiasco, but I've recently run into a little bit of a bump. I finished C25K in November, but have been trying to run 5ks 2~3 times a week. In December, due to exams, holidays, and overall slacking off, that number has fallen to around once a week. Back in November, I could run 5ks without stopping (takes me around 35 minutes), and without getting stitches or feeling completely out of breath. I've noticed that during and after this little December 'hiatus', I'm nowhere near able to run like I did back in November. I can only run for 2~3km before getting out of breath or having to stop because I got a stitch, and that's on the better days. I never got stitches during the journey to finishing C25K. Not much has changed in terms of conditions compared to November. I did go off my schedule and indulged in carbs and other 'cheat' foods for a day or two, but I got off that fairly quickly. But overall, I eat roughly the same food and similar amounts, I run at the same speed, same treadmill, same time, no breakfast beforehand etc etc. I tell myself that I just have to push past it, and now I'm somewhat back on track - trying to run 5ks or just for 30~40 minutes without stopping, 2~3 times a week. But I still can't run like I did back in November and early December. Today, I only ran for 5 minutes before getting a side stich and ended up walking for the rest of the time. Was that little break/slack period *really* that detrimental for my progress? What should I do to fix that and get back to my original/peak condition? So far, I've considered revisiting earlier weeks of C25K and working up from there again, or putting more focus onto strength training to help with weight loss (I still really love running though). I believe there's also some sort of psychological factor involved too - when I hop onto the treadmill, my mind is filled with thoughts like ""you can't run anymore like you used to"" or ""you're gonna get a stitch again"" and it really messes with my breathing and overall running. Is there any way to get over this as well? Any help or advice would be much appreciated! TL;DR: Cut down running days to once a week for a little while, can't run like I used to anymore. Thanks in advance :) ",5.377082421590082,6.2137784113785575,5.972444201312912,79.3753548504741,67.9496717724289,8.806681254558717,32.082348650619984,8.936278230431713,2.694157753464624,1862,77,346,31,30,605,222,457,0.068,0.815,0.117,0.9784,0,0,0,0,0,0,69,0,2,0,6,27,15,2,0,19,0,23,9,3,3,1,61,46,33,0,3,18,0,3,6,0,3,0,0,0,1,16,23,5,3,2,1,0,23,10,4,1,1,10,3,31,11,69,31,17,102,0,1,0,1,9,33,0,10,51,228,47,2,0.0745211911385178,0.0,0.0,0.0,0.0,0.07282124550470474,0.0,0.0,0.0,0.0,0.0,0.05959456962970789,0.0,0.0,0.0,0.10135393082944713,0.0,0.0,0.0,0.1478099943360141,0.0,0.0,0.0,0.13267931904657307,0.0,0.0,0.0,0.2865109803345568,0.0,0.04542742643735145,0.0,0.12682408982760165,0.08395986330002618,0.0,0.0659079376616562,0.08135783990397348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07883353906723248,0.0,0.07813405108374244,0.0,0.0,0.05949910727959466,0.0,0.0,0.14418000990005814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07625378277046671,0.0,0.0,0.06600365628733702,0.0,0.1662216538133795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.037680153350894335,0.0,0.0,0.0,0.0,0.0,0.18022264025656515,0.0,0.0,0.0,0.23360547972683,0.0,0.04235211026554337,0.0,0.17880421258151954,0.0,0.0,0.07378769543211337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09989996716171423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2184437386771136,0.2987592437606319,0.0,0.0,0.0,0.0,0.0,0.0,0.06725828450406783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07524515944628657,0.0,0.0,0.0,0.16434495001487884,0.0,0.057475336691733526,0.0,0.0,0.0,0.0,0.0,0.08484287003433172,0.0,0.15872527290789426,0.0,0.11335344782865026,0.0,0.0,0.0,0.0,0.07113890919025452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07581484223968908,0.0,0.0,0.0,0.07491437998531507,0.0,0.0,0.0,0.0,0.14322054980247312,0.0,0.0735806859458002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17853815851850166,0.1869091578895577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05603066145949824,0.0,0.06513480570952326,0.06860910056255966,0.0,0.0,0.0,0.0,0.07321669192884002,0.05916150166615654,0.17381562334565626,0.0,0.0706373756651463,0.0,0.0,0.10118999416718907,0.0,0.07279637538974917,0.0,0.0,0.19308714720833894,0.0,0.0,0.0,0.05915145284982644,0.2988820224118165,0.0907467346809343,0.06700350046879802,0.0,0.0,0.08320024860099429,0.0,0.2155073068878717,0.0,0.05425231469194381,0.0,0.0,0.05293771606737623,0.0,0.0,0.0 fitness,EsTiesto,2018/01/03,"Made great strength gains but did not bulk cleanly, should I cut for a month and then increase slowly? Hi All, I've been bulking for about 2 months now but unfortunately as I set out to do a ""clean"" bulk became a half assed tracking half dirty half clean bulk where I would binge eat at all holidays and on weekends with friends and then more or less control myself on the weekdays. Some days I was well below my calorie goal, others I'll assume I'd go way over cause I was either drinking or eating excessively. My goal was 3750 calories with 230g protein 106g fat and the rest of my calories from carbs... For context I'm 6'6"" and started my bulk at about 218. Now I'm at around 235-240 2 months later potentially this is due to water weight from excessively eating over New year's but I've definitely gained some fat along with quite a bit of muscle it seems. All my lifts have gone up significantly see attached image. The starting numbers are all 90% of my one rep max for my training max and that is what I worked off of, also the stall on my deadlift and squat in between was when I twisted my ankle for a week. I lift 6 days a week following the nSuns 6 day squat routine with accessories in the second image I've attached. [lift progress]https://i.imgur.com/6XHLpWy.jpg As of today my training max has increased for overhead press to 170, deadlift to 435, and stalled on squat at 335 and bench is tomorrow. [accessories](https://i.imgur.com/HMI7pRN.jpg I'm wondering since I've definitely gained more fat then planned if it would be a good idea to cut for the next month at 2500-2750 and then start increasing my calories by 250 per week until the end of April when I'll start my summer cut. Any advice here, I'm glad I've gotten strong but disappointed with myself for letting myself bulk in the way I have. I will add I wasn't eating fast food or junk food 24/7 it was more excessive binge eating when eating out with friends or at a buddy's place. Or just having to shove down 750+ calories in the evening post a late night lift like at midnight cause I was so far below my caloric goal.)",5.53121732026144,6.4667768112745145,5.255784313725492,84.29575163398695,67.65196078431373,7.711111111111113,28.83660130718954,7.662118739084242,1.5931709150326796,1681,56,330,17,27,517,218,408,0.056,0.802,0.142,0.989,0,0,1,0,0,0,51,0,0,0,12,15,13,3,0,19,0,24,15,4,4,4,51,40,32,0,4,13,0,2,1,2,4,3,0,3,0,7,21,14,1,4,3,0,6,2,4,1,5,12,3,28,9,61,22,16,76,0,1,1,1,3,28,1,11,39,193,35,4,0.0,0.0,0.0,0.0,0.0,0.09279924913772812,0.0,0.0,0.0,0.0,0.0,0.07594392647356811,0.0,0.0,0.0,0.06457983939262799,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08453948499707807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1036777990026064,0.0,0.0,0.0,0.0,0.0,0.0,0.19511158547362525,0.0,0.0,0.0,0.0,0.1065119540639699,0.0,0.0,0.0,0.1837347956171826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09303009803698424,0.0,0.5830408751704389,0.0,0.0,0.08411130160378598,0.0,0.0,0.06272385876337233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22966547162871065,0.0,0.1467403169046692,0.0,0.0,0.0,0.05397111797252592,0.07965260868892979,0.0,0.1046998685378792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10720456145316806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10712529154694024,0.0,0.0,0.09710872234847913,0.0,0.046395377218050496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0898587119440675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3032024256590491,0.0,0.0,0.0,0.0,0.09171833257678172,0.10099695368124967,0.08911874779353805,0.0,0.0,0.0,0.0,0.0,0.06435112326144246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0992188010139439,0.0,0.0,0.0,0.09095075851073918,0.0,0.0,0.0,0.0,0.0,0.0,0.10100756586264066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0756752585305053,0.0864530819579481,0.0,0.0,0.0,0.07855649511504004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2688684572920366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09001624975449922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15075848735696185,0.22852693937065605,0.11564247194243978,0.0853854461017445,0.0,0.0,0.0,0.0,0.0,0.10298610218510344,0.06913606094626401,0.0,0.0,0.1349216226135922,0.0,0.0,0.061154709046055335 fitness,Xirnatts,2018/01/03,"Two questions from a complete beginner Hi everyone, I’ve been doing bodyweight exercises for about a week and feel ready to start hitting the gym starting next Monday. I have found this program which I feel suits my needs (I want to be in good shape to start volleyball after half a year of pause with pretty demanding trainings, and I also want to gain some muscle mass) https://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-plan I have two questions regarding the training, though: 1) I’m really a noob concerning weight, what weight should I be using for the exercises? If it depends on my own capacity, what sensation should I go for? 2) I’m wondering how much time is ideal between sets. Also, should I do all three sets one after the other or go around every exercise thrice (or does it even matter)? Thanks in advance for your precious insight! ",7.494064449064453,10.602281067567574,6.948648648648652,65.52150727650732,66.02702702702703,8.33762993762994,29.62785862785863,9.057496981413335,2.8609401247401247,730,27,107,14,13,227,104,148,0.022,0.81,0.168,0.9684,0,0,0,0,0,0,33,0,1,0,3,7,4,0,0,8,0,11,5,0,3,1,27,28,9,0,8,3,0,4,0,0,3,3,0,0,0,7,4,2,0,7,4,0,3,0,0,0,5,2,4,11,4,19,20,4,22,0,0,0,0,4,6,0,8,11,75,18,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24850659104189066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13831665151243447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16290768437259162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13596967033018706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10262369251939953,0.0,0.13091010100488448,0.14846742812062927,0.0,0.0,0.0,0.0,0.15712449166674722,0.0,0.0,0.0,0.0,0.0,0.0,0.1703606186295212,0.0,0.0,0.0,0.0,0.1766063352905538,0.13032114068903775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11421846972778628,0.11520856051606433,0.0,0.0,0.1652430275229347,0.0,0.0,0.0,0.0,0.0,0.0,0.1052860907645024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15807218772137827,0.0,0.0,0.0,0.0,0.3481110180581247,0.0,0.0,0.0,0.09953717489055602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3299255789578727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14304838344492912,0.0,0.0,0.0,0.0,0.15265510458129244,0.0,0.09060038585696474,0.0,0.0,0.0,0.0,0.0,0.0,0.3035575086910989,0.0,0.0,0.13419407457450702,0.0,0.0,0.1832883483812964,0.0,0.12463241697149673,0.3784096743019375,0.0,0.0,0.0,0.0,0.0,0.0,0.16849751103940666,0.0,0.0,0.0,0.0,0.0,0.0,0.10005637696704583 fitness,spiffywhale,2018/01/03,Running at various times of the day Curious if it matters. Is there a reason one should try to run in the mornings/evenings? Any tangential health impacts (positive or negative)?,5.463440860215055,8.45909448387097,5.949677419354843,70.81118279569894,71.90322580645163,10.58494623655914,42.59139784946237,10.504223727775694,5.942410752688173,143,10,21,5,3,46,30,31,0.0,0.878,0.122,0.4137,0,0,0,0,0,0,6,0,0,0,0,1,0,0,0,3,0,2,1,0,1,0,5,2,2,0,2,2,0,0,0,0,1,1,0,0,0,1,0,0,0,1,0,0,2,1,0,0,1,0,0,0,0,4,1,1,6,0,0,0,0,0,2,0,2,2,16,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3116358458082999,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29554294846549306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3026796437080523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4871141580718537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3105321554668194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4711726399551119,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2672179478029817,0.0,0.0,0.0,0.0,0.3111317850384443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,buyordie,2018/01/03,"Accessory work gains getting slower? What gives? Hey guys I tack on an accessory lift (shrugs, forearms, calves, etc) at the end of each workout session (I run PPL) and have noticed over the months that some of those lifts have begun to slow down in terms of weight progression, like I stalled on the weight I was shrugging (I shrug everyday and have seen tons of growth) but now have been stuck at it for weeks! I used to be able to add weight to these typically minor lifts (even doing them everyday) each week but it seems like progress has begun to halt. Is this just diminishing gains in action? What gives? Do more developed muscles need more time to recover in this case? Thanks y'all and happy new year with your fitness goals!!",5.360145985401458,6.932340379562043,4.739861313868616,85.48132481751826,68.56204379562044,8.107737226277372,27.56861313868613,8.548686976883017,1.788413722627737,580,19,113,9,10,174,98,137,0.026,0.799,0.17600000000000002,0.975,1,0,0,2,0,0,21,0,2,1,6,3,4,0,0,4,0,11,4,1,1,0,15,20,5,0,1,3,0,3,2,0,0,0,0,0,1,9,7,3,1,1,1,0,3,0,0,0,0,4,4,9,4,21,15,8,27,0,0,1,0,7,10,0,2,16,69,18,3,0.17269834211874716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15295947153355502,0.0,0.19260430220746685,0.11406562621257695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0902277558958347,0.3313359724074909,0.0,0.0,0.0,0.0,0.0,0.17099851029222946,0.0,0.1838405964980293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16874337325802394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13784616904089328,0.0,0.0,0.1280536324283037,0.0,0.16679313496977088,0.0,0.0,0.0,0.0,0.19661820713909825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15721808456878805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15899743066892855,0.0,0.0,0.0,0.0,0.0,0.0,0.10070179209271987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14915591881928086,0.0,0.0,0.0,0.0,0.2770563860884931,0.6309001664891616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12572644988977558,0.0,0.0,0.0,0.0,0.0,0.11121207018691404 fitness,Christosconst,2018/01/03,"What should I be able to Overhead Press in order to perform handstand pushups? Hi all, I was wondering how much I should be able to Overhead Press (1RM) in terms of bodyweight percentage in order to be able to do 1 handstand pushup. Is it simply your bodyweight or do you have a different experience? Similarly, what strength goals would you set for other barbell lifts if you wanted to achieve the strength necessary for the planche? People who can do the planche, what can you bench and OHP?",8.189333333333334,8.296139266666668,6.9011111111111125,77.64500000000002,61.88888888888889,9.866666666666667,40.22222222222222,9.3871,3.763488888888889,394,20,70,6,5,118,58,90,0.0,0.919,0.081,0.8105,1,0,0,0,0,0,10,0,5,0,5,1,2,0,0,4,0,14,0,0,1,1,10,16,4,0,5,2,0,2,0,0,3,0,0,0,0,6,1,0,0,1,0,0,0,0,0,0,0,1,2,8,2,12,9,3,7,0,0,0,0,7,3,0,3,1,50,14,2,0.7989912114272869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27825858644361656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26052223972302235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19578349116870586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18463996787602396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15708857254942893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2888239620365641,0.0,0.0,0.0,0.1891934774733927,0.0,0.0,0.0 fitness,alamowithatee,2018/01/03,"Started dieting and I am having a hard time meeting my minimum caloric intake Alright so here's some background to help you understand what I am trying to achieve. Back about five years ago I was super into fitness and I did worked basically every day whether it was at the the gym or doing the Insanity work out. At 23 I was at the peak of my fitness. BUT once I got a full-time job I had a tough time managing working out and eating healthy. NOW five years later I'm what people consider ""Skinny"" fat. I appear to be skinny but my pants are not fitting me right and I now have a small beer belly and have gained weight in different parts of my body. When I recently visited my doctor for general blood work I discovered my ""bad"" cholesterol is really high and that I had gained unhealthy weight. While not surprised due to my eating habits I was disappointed. I am going back to the gym actively which hasn't been too bad. The problem is that since I have been tracking my calories and eating healthier I am having a tough time reaching my limit on most days. Myfitness pal estimated that I should be at about 1800 but Im reaching 1200 each day. This is with a snacking throughout the day, and full breakfast lunch and dinner. The thing is that I feel full and have not had to hold back on eating (except having to decline fatty and fried foods). I am wondering if anyone can give me some advice on food I should be eating to help increase my caloric intake. The trouble is that I do have some dietary restrictions such as allergies to shellfish and nuts (peanuts, almonds, and anything related) and I need to consume foods that are relatively low in LDL cholesterol. ",5.12732179364863,6.562250981191223,5.6141147608014155,79.51538503475537,68.96865203761755,8.431838626141477,31.424424151560586,8.841846274778883,2.6660602698650675,1329,56,239,23,23,427,176,319,0.092,0.8,0.108,0.4898,2,0,1,0,0,0,27,0,1,0,9,12,11,0,0,15,1,39,22,5,0,0,45,49,24,0,5,10,0,4,0,1,2,2,0,0,0,12,19,19,3,3,3,0,4,4,8,0,2,11,4,35,3,30,33,9,46,0,2,0,0,7,21,0,8,21,175,47,8,0.0,0.0,0.0,0.0,0.0,0.0982403186453087,0.08911701432561348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0702954651730684,0.0,0.08273062742095348,0.0,0.0,0.0,0.0,0.2319125124133848,0.16788279588459445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11167022077670072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2593435476454989,0.0,0.0,0.0,0.0,0.1050362661097492,0.0,0.10290045011999786,0.0,0.0,0.0,0.0,0.0,0.5143551078645598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08470393558676095,0.0,0.0,0.0,0.0,0.0,0.050832833826727125,0.0,0.0,0.0,0.0,0.0,0.3646970636768345,0.0,0.0,0.0,0.0,0.096441037214521,0.05713558974378464,0.0,0.08040594333603339,0.0,0.0,0.0,0.0,0.0,0.09005840302689246,0.0,0.0,0.0,0.0,0.0,0.13477117204742975,0.10621932025456,0.0,0.0,0.0,0.0,0.0,0.0,0.10859359299556616,0.0,0.09976413441703533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07454442716098778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10706505553058474,0.0,0.0,0.0,0.0,0.0,0.10886814535025484,0.0,0.06969737411589766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09619712509456638,0.0,0.0,0.0,0.0,0.0,0.0,0.06440443010660601,0.0,0.0992648502968654,0.0,0.0,0.08585518726740549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08316247365650943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07115823447784661,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06679008948593168,0.0,0.0,0.0,0.17586593827800248,0.0,0.0,0.0,0.0,0.06825574872967075,0.0,0.0,0.10465907451831263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24484580205375106,0.0,0.0,0.0,0.0,0.0,0.0,0.10902445427858096,0.2927587764061401,0.0,0.0,0.0,0.0,0.0,0.1294807481562496 fitness,Kobe_AYEEEEE,2018/01/03,"Protein shake after working out in morning while doing IF? Am moving my workout to the morning so I dont have to go to the gym (doing a calisthenics program). I have practiced intermittent fasting but have never worked out when I wake up. Do I need to eat after this workout, or will I be fine as long as I get sufficient calories and macros for my goals in the fasting period?",4.937297297297299,5.878374351351353,6.287405405405406,76.34543243243247,69.0,8.082162162162161,33.71891891891892,8.238735603445708,2.7572627027027026,298,14,53,4,5,101,52,74,0.02,0.942,0.038,0.2982,0,0,0,0,0,0,7,0,0,0,3,2,2,0,1,4,0,10,2,1,0,1,8,13,9,0,2,3,0,0,0,0,1,0,0,0,0,1,3,1,0,0,3,0,3,2,1,0,0,0,0,8,1,14,11,0,17,0,0,0,0,0,5,0,2,9,45,9,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4094269751990055,0.0,0.0,0.3574647367264809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1825171121013478,0.0,0.1985394743163729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30915724540835715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37129594288250056,0.0,0.2590331428821499,0.26943458215863964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5086512087284661,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheZombieMolester,2018/01/04,"Sit ups vs planks? Which is better and why? I’ve gotten to the point where sit ups are super easy, but I don’t love using a weight on my chest while doing them. Also have done planks but eventually they become somewhat easy. What’s the best way to work my abs? ",1.7633333333333354,3.6724034814814814,2.8257037037037063,94.03966666666668,79.0,5.060740740740742,14.503703703703707,5.6839178017228535,-0.955536296296296,204,2,45,1,5,65,45,54,0.0,0.6579999999999999,0.342,0.973,0,0,0,0,0,0,6,0,0,2,4,2,4,0,0,3,0,6,3,1,1,0,6,9,5,0,0,3,0,1,0,0,0,0,0,0,0,2,1,1,0,0,0,0,0,1,0,0,0,2,1,5,4,5,7,2,9,0,0,0,1,3,5,0,1,1,29,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24446027822101601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3376107202724503,0.0,0.0,0.3208029209644032,0.2703580691639073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3128271257186101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2758972679003348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2889759708239136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2640181145180637,0.0,0.0,0.0,0.24264258825417345,0.0,0.3722482123050891,0.0,0.0,0.2758377859047085,0.0,0.0,0.0,0.0,0.2225460478384816,0.0,0.0,0.0,0.0,0.0,0.0 fitness,KurtJordan,2018/01/04,"Arnold split? I've been going to the gym 6 days a week for just over 10 months now, for the first 7 months I was doing PPLPPL. I switched to Shoulders/Back/Arms/Chest/Legs and Abs for the next 3. &nbsp; I've been eating at maintenance calories for pretty much the whole thing, as I have pretty much maintained 67-70kg (23 year old, 5'7). Although I have definitely gained a load of muscle, so must have been burning fat as well. &nbsp; So I've decided to bulk now until like March or April when I'll cut. I really want to make the most of the bulk and was considering going back to PPLPPL, however am now considering an Arnold Split. I did my first day of it today and it felt really good, I actually felt like I was constantly working and was pushed to my limits. &nbsp; As there isn't an Arnold Split in the wiki I was wondering if anyone that has any experience running one could look over my routine and advise whether or not I'm on the right track? &nbsp; **Chest/Back** * Dumbbell Bench Press:- 24kg 4x12 * Cable Pec Fly:- 14.7kg 4x12 * Incline Dumbbell Bench Press:- 20kg 4x12 * Pullovers:- 22kg 4x12 * Dumbbell Rows:- 24kg 4x12 * Facepull:- 26.1kg 4x12 * Lat Pulldown:- 52kg 4x12 * Deadlift:- 88.4kg 4x12 &nbsp; **Shoulders/Arms** * Dumbbell Curl:- 16kg 4x12 (SS) * One Hand Tricep Extension:- 10kg 4x12 * Close Grip Bench Press:- 30kg 4x12 (SS) * Barbell Curl:- 30kg 4x12 * Hammer Curl:- 14kg 4x12 (SS) * Tricep Pushdown:- 25.3kg 4x12 * Seated Dumbbell Press:- 24kg 4x12 * Overhead Press:- 35kg 4x12 * Lateral Raises:- 9kg 4x20 * Rear Delt:- 59kg 4x12 * Bent Over Rear Delt Raises:- 6kg 4x12 * Shoulder Shrugs:- 26kg 4x12 &nbsp; **Legs/Abs** * Squat:- 50.3kg 4x5 * Leg Extension:- 59kg 4x12 * Seated Leg Curl:- 52kg 4x12 * Calf Press:- 73kg 5x20 * Leg Press:- 107kg 4x12 * Prone Leg Curl:- 27kg 4x12 * Dumbbell Lunges:- 8kg 4x20 * Leg Raises:- 4x12 * Hand to Knee Slides:- 3x10 * Alternating Hand to Shoe Sides:- 3x10 * Alternating Elbow to Knees:- 3x10 * Crunch:- 3x10 * Hand to Shoes:- 3x10 Do 1 each of the above ab movements and repeat &nbsp; My goal is to bulk up to 75kg. Appreciate any advice. Cheers!",0.5352581087254435,2.25515397738694,1.2648184102329871,94.04995945637279,113.49748743718591,4.321653723161261,21.608154408405667,6.174003995351758,0.6834864321608034,1665,68,320,25,88,509,203,398,0.034,0.851,0.114,0.9848,1,0,0,0,0,0,171,0,0,0,6,11,6,1,0,13,0,20,20,19,1,1,24,29,18,0,4,6,0,14,2,0,1,1,0,0,0,4,8,2,1,4,1,0,6,2,1,1,4,11,15,13,5,31,16,5,39,0,0,1,0,1,11,0,5,24,112,17,3,0.0,0.0,0.09521381026186697,0.0,0.0,0.09534383907664104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7400159980151908,0.0,0.13270128523362718,0.0,0.0,0.0,0.0,0.06822290085882891,0.0,0.0,0.0,0.0,0.0,0.0,0.2250748935702599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.105438025804677,0.0,0.07790134967278152,0.0,0.0,0.12584858138313065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09983801214966598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09544174607710576,0.0,0.0,0.0,0.0,0.1873641458447292,0.0,0.0,0.16598522581370045,0.0,0.0,0.0,0.0,0.0,0.0,0.1109020522164302,0.08183671285530299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09533511144713468,0.0,0.0,0.0,0.0819338519562731,0.0,0.0,0.0,0.0,0.0,0.06512843502750973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15575817449114826,0.0,0.14344969757728995,0.0,0.0,0.0,0.1037663277288429,0.0,0.0,0.0,0.0,0.10238283410282227,0.0,0.13223131000842636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1985266268936538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12501110958479675,0.0,0.0,0.0,0.0,0.08332386612336468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06482087631303929,0.0,0.0,0.0,0.0,0.0,0.09248452881486123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.057549050970916726,0.0,0.07826441102519231,0.0,0.08772674680297783,0.0,0.0,0.10893292278607382,0.0,0.0,0.1058100194247692,0.0710317974606709,0.0,0.0,0.0,0.0,0.0,0.06283159392175929 fitness,Pinfox,2018/01/04,"Am I losing out on gains if I do this? Alright so on my weight loss journey I have incorporated lifting as a staple every time i go to the gym and before cardio. I do bicep and back exercises as well as chest and tricep exercises everyday that I can... The reason I think I am missing out on gains is because of protein synthesis and recovery. My primary goal is to lose weight. Resistance training helps a lot as you use a lot of calories and then more to recover, and then protein synthesis happens for about 48 hours, SO, if I do a benchpress workout for chest and tricep, and then the next day work the same muscles again affect my gains and protein synthesis? I hate leg exercises and currently and limiting core exercises because of my lower back injury I got a while back when I was starting out. Bench press, shoulder press, tricep pulldowns, and bicep / back exercises are a staple that I tend to do everyday sort of like full body workout and then cardio afterwards. So does anyone know if its ok to do this to lose weight, or will I lose out on making maximum gains for my potential because I plan to bodybuild afterwards and reach my maximum potential. Any insight would be appreciated ",7.941860119047616,7.629779227678576,8.599821428571431,66.65351190476193,62.526785714285715,11.752380952380953,39.20238095238096,11.20814326018867,4.64704880952381,953,46,160,24,12,321,116,224,0.103,0.787,0.111,-0.2271,2,0,0,0,0,0,20,0,1,0,13,11,11,1,0,10,2,16,20,10,4,0,35,27,31,0,4,4,0,5,1,0,2,7,0,0,0,5,18,3,1,4,8,0,2,0,7,1,0,2,5,22,4,27,22,5,32,0,6,0,0,2,9,0,7,22,118,27,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08433400035447165,0.0,0.0,0.0,0.0,0.08671370642842265,0.0,0.0,0.0,0.0,0.0,0.0,0.38143747431371455,0.0,0.22679396245916056,0.0,0.10552706489967756,0.0,0.0,0.0,0.0,0.1377519690265575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07997898655080414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10852578017562052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1044874258349232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0704802044265507,0.0,0.09918559253253813,0.0,0.0,0.0,0.10966546677507588,0.0,0.0,0.12243848093177355,0.0,0.0,0.0,0.0,0.08312419456335428,0.0,0.0,0.0,0.12212913907619148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06815503519768977,0.0,0.0,0.0,0.0,0.0,0.0,0.06058713981873987,0.0,0.0,0.0,0.0,0.5549612763914269,0.0,0.2108651054490973,0.0,0.0,0.08278053152275502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13189065206203301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12750739081997306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0877779845298023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07946337831486687,0.0,0.0,0.07231375596824123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10710856768849934,0.0,0.0,0.0,0.0,0.0,0.4530481507003711,0.1115037805843978,0.0,0.0,0.0,0.0,0.0,0.0,0.09028391279979828,0.0,0.0,0.0880962253571311,0.0,0.0,0.0 fitness,bryyo357,2018/01/04,"Conditioning suggestions at 24? I want to start running 5/3/1 BTM but I’m having trouble figuring out what to do for conditioning... I go to a 24 Hour Fitness which, at least from what I’ve seen, doesn’t have huge/heavy medicine balls to throw around, prowlers to push, or long, empty walkways to bear crawl down. The only thing I’ve seen that in my mind is pretty much strictly for conditioning (at least, which is similar to the conditioning things mentioned in BTM or [this video](https://youtu.be/P3M6kG29wSs)) are those long ropes. But I’ve never seen them not in use by a trainer. The only two conditioning things I was thinking I could do are the EMOM examples from the video, but he also says to do things you’re inefficient at and since the BTM already has me doing squats and deadlifts I figure I shouldn’t do that... So what do others who go to gyms that don’t have prowlers or other things like that do for conditioning?",9.531728571428571,7.844401165714286,8.247535714285714,74.89358928571431,60.2,11.492857142857144,36.73214285714286,10.125756701596842,3.3829571428571423,744,26,142,12,8,227,102,175,0.034,0.8959999999999999,0.07,0.7149,0,0,0,0,0,0,32,0,0,1,0,4,2,0,0,8,0,20,0,0,1,1,20,30,10,0,3,7,0,0,1,0,1,0,1,0,0,19,4,0,0,3,3,0,5,5,1,0,1,4,4,9,1,25,24,3,21,0,0,3,0,6,11,0,3,6,97,28,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2023729189466795,0.14665510045876345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16325395908116128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14642017904506965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20844694488867085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18059997221521676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08959398101576375,0.0,0.0,0.32458473821119976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18516932811491998,0.0,0.0,0.0,0.1348110815246028,0.0,0.14143992193922228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2789492630276653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18657124926000407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14583728257982556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15170022433320302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12980277833040446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6091732913152387,0.11750745173794393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17914316375053665,0.0,0.0,0.15838811683169907,0.0,0.0,0.1081668338537092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Zedss,2018/01/04,"Question about Sheiko's programs. So i heard a lot of good stories about Sheiko's program. So i downloaded the excel sheet and i put in all my maxes. But If i look at #29 or #30 or whatever, the working weight is so low? Why is this? Example: Benchpress 1RM: 115 kg Working weight : 58 KG x 5 reps x 1 set",-0.8006944444444457,1.3529446249999992,1.7489583333333345,95.18909722222223,94.9375,4.719444444444443,22.73611111111111,6.42735559955562,0.5906965277777778,232,10,52,3,9,79,49,64,0.046,0.8440000000000001,0.11,0.5835,0,0,0,0,0,0,11,0,0,0,3,5,3,0,0,3,0,2,2,0,0,1,8,4,8,0,1,4,0,2,0,0,0,0,1,0,0,1,1,2,0,1,0,0,1,0,1,0,0,1,4,5,2,5,3,2,5,0,1,1,0,2,3,0,5,0,26,6,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2303130706722608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2305864492556153,0.0,0.0,0.23344660516377205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2760388000652724,0.3076036515637925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6687533089395399,0.0,0.0,0.2477747722575272,0.0,0.0,0.0,0.0,0.3998095919972455,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kentheprogrammer,2018/01/04,"Dumbbell calf raise questions In the Frankoman dumbbell workout calf raises, the videos demonstrate balancing the front of the foot on a stand of some sort so that the heel hangs off. My main question is how much benefit is there to hanging the heel off of an elevated surface versus doing calf raises flat footed? I imagine flat footed would get at least some of the benefit. I'm also interested in possibly improvising a stand, as I've been unsuccessful at finding them for purchase, but I'm not sure how tall I should shoot for. I figure it should only be a few inches tall at best, but didn't really have much to go by. Any suggestions?",7.220625737898465,7.464753471074381,7.437378984651714,72.52801652892566,63.87603305785124,10.220070838252656,34.64108618654073,9.957137785484203,3.46013010625738,514,21,89,10,7,167,82,121,0.081,0.8220000000000001,0.097,0.6016,0,0,0,1,0,0,10,0,0,1,1,5,5,0,0,11,0,10,5,5,2,1,18,14,7,0,3,4,0,0,0,0,3,0,0,0,0,2,0,0,0,5,2,1,4,2,0,0,0,2,0,5,5,18,8,8,18,0,0,0,0,4,12,0,5,0,62,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21023997352849616,0.0,0.0,0.0,0.17878011257564008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2758959373777811,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24028462398302786,0.0,0.0,0.0,0.0,0.0,0.13735370571246774,0.0,0.14941137416428446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3865215478005123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19994628721153845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29637875215153303,0.0,0.0,0.0,0.0,0.0,0.0,0.589013361091746,0.0,0.0,0.0,0.1684196215992049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2477788876863425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18675567411289948,0.0,0.0,0.0 fitness,Votearrows,2018/01/04,"/r/GripTraining is hosting a 1-arm Dead Hang Challenge for January 2018! Feel free to ask any questions here or in [this discussion post on our sub.](https://www.reddit.com/r/GripTraining/comments/7o0cfj/2018_grip_contest_discussion_post/) Everyone is welcome, even novices! Here are the rules: ---- #The 1-Handed Dead Hang for Time: Welcome everyone! This challenge is open to all! What you will need: 1. A pull-up bar of any reasonable size, material or texture. If it came from the factory with a foam covering, that's fine. You may use a more difficult bar, but no special points will be awarded. No gymnastics rings, this time. **NOTE:** *Newbies are STRONGLY discouraged in using difficult implements, as the delicate connective tissues of the hand take a long time to develop well enough for this. A regular bar is much less stressful on these tissues, and should be fine.* 2. An arm. 3. A way to video yourself. 4. Gravity. 5. Chalk is allowed, but not mandatory. Chalk substitutes must be cleared with the judges and may not be legal here. No tacky, stickum, or other grip enhancers like in that vein are permitted. 6. Optional fancy dress or costume. No special points, but it brightens up the place. #The Rules: * Challenger must take a [1-handed grip on the bar, with the thumb wrapped around in opposition to the fingers, as in a standard grip](http://i.imgur.com/7D1lQWH.jpg?1). Overhand, neutral grip, or underhanded grip is fine, and you may rotate around during the contest as long as you don't let go. Contestant must relinquish any other support (such as a chair, bands, ropes, animals). * Your time starts when your weight is exclusively supported by only one hand on the bar. Your time finishes when you support your weight with something else, your non-working hand assists you, or your working hand leaves the bar. This time becomes your score. * Your entire body must be in shot the whole time. The part of the bar responsible for holding you up must be in shot the whole time. If this is violated at any point, the judges may rule your attempt as ""finished"" at that point in the video. * Slight variations on the hang are permitted (bent elbows, etc), as long as they don't cause you to violate the other rules. No special points will be awarded for difficult holds. * Score will be awarded in comments when two or more judges have a chance to review the video. Judges' discretion applies and is final. * Top 2 contestants will have special flair in /r/griptraining, as well as have their names recognized in the sidebar for the foreseeable future. **Edit Rule #1**: For Clarity: If you want to use a fat bar, climbing hold, or other ""extra challenging"" implement, please just run it by the judges in the [Official Challenge Discussion Post](https://www.reddit.com/r/GripTraining/comments/7o0cfj/2018_grip_contest_discussion_post/). *Rings* will not count towards winning flair. Thanks for your understanding! --- ##Divisions This is Open division, for all weights and genders. If there's interest we'll create a women's division for folks that'd like to compete separately for flair. 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I'll continue doing my actual workouts in a gym, but I'd like to use these for some accessory work. Are there any dumbbell exercises I can do more than 10x throughout each day that'll benefit me without interfering with my actual workouts (standard barbell lifts)? I know some muscles don't need as much rest as others. I'm currently thinking of doing standing calf raises, zottman curls, and hammer curls. ",7.718711180124223,10.132927858695652,7.492236024844718,64.75586956521741,63.89130434782609,10.474534161490684,41.40372670807453,10.608840637214634,5.343681366459627,441,26,61,12,7,140,71,92,0.049,0.8490000000000001,0.103,0.7845,1,0,0,0,0,0,11,0,0,0,1,1,3,0,0,1,0,7,3,0,1,0,15,13,4,0,1,2,0,1,1,1,1,2,0,0,0,3,4,1,0,3,5,1,0,2,0,0,0,1,1,7,3,11,11,7,8,0,0,0,0,2,3,0,3,5,38,10,1,0.0,0.0,0.5391304473931342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18784907116121985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1781485317053104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2134182470233257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2918571310353465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15181136911605575,0.0,0.0,0.0,0.0,0.0,0.0,0.13495432318433565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2030642913579207,0.20482453280381688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27274844492381856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17700004440722442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2385780926924381,0.0,0.0,0.0,0.0,0.0,0.33637945131920743,0.0,0.0,0.0,0.0,0.0,0.2662803971261525,0.0,0.20110215439748694,0.0,0.0,0.0,0.0,0.0,0.0 fitness,fh3131,2018/01/04,"BTFC round 10 starts January 8th! Hi all - just found out that signups for Round 10 of BTFC start on the 8th. I know there will be a few on /r/fitness that will be interested in joining BTFC as well so thought I'd post this here. Mods, hopefully this is OK with the rules? https://www.reddit.com/r/BTFC/comments/7nttp0/btfc_round_10_signups_will_open_january_8th/",9.142105263157896,12.653560052631585,5.21038596491228,78.01136842105265,62.50877192982456,7.3670175438596495,25.43508771929825,8.238735603445708,1.4556414035087712,301,8,48,4,5,79,45,57,0.0,0.82,0.18,0.8666,0,0,0,0,0,0,19,0,0,0,0,5,4,0,0,3,1,5,0,0,0,1,8,11,2,0,1,1,0,2,0,0,2,0,0,0,0,4,2,0,0,3,0,0,0,0,0,1,0,2,2,1,4,8,5,2,7,0,0,2,0,1,4,0,1,2,28,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4189133480349681,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3794756620540751,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20997232862090748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3659116057523243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5408535923989172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.303316061114594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3435213317905285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,HeyImShinichi13366,2018/01/04,"PPL going heavy 2 times or only once a week? I do PPL twice a week. Im training now for 2 years and made some good progress but i struggle with bench at a maximum of 100 kg for one rep which is pretty low imo. My push day is for example 3 x 5 benching and 3 x 5 overheadpress and after that some isolation work. Should i do that twice a week or is would you only do this once a week and go lighter on the other day?",2.6192753623188416,2.7212464347826097,4.370434782608696,91.0390579710145,73.78260869565217,7.872463768115942,25.11594202898551,7.793537801064563,0.9909072463768124,320,9,79,4,6,109,61,92,0.11,0.7959999999999999,0.094,-0.3313,0,1,0,0,0,0,5,0,1,0,2,2,3,0,1,6,0,8,0,0,1,0,13,11,7,0,2,3,0,0,0,0,2,0,0,0,0,5,5,0,0,0,0,0,3,0,2,0,3,1,0,5,1,8,8,2,16,0,1,0,0,1,3,0,4,10,45,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2471198083569515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21777038397184914,0.16069686741877096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20695041872828215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18128738979649056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40807486817617256,0.1298265567594676,0.2914261379587177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19491622969652314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2002917973732235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11171785419593727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6147287809255427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1394800321371261,0.0,0.0,0.13610026374487838,0.0,0.0,0.12337788219826736 fitness,darth6ixious,2018/01/04,"Experience with Intermittent Fasting and gains ? Anyone out here IF and trying to put on weight? I understand CICO fully but curious how you personally found working out fasted , cardio and resistance training included ? I’m currently doing PPL (linear beginners) and my noob gains have been solid so far. Started in late August st 168 , 11%bf , currently 179 12.5% bf. It’s like a gains fairy comes every week and just glues one the previous’ weeks egg whites and chicken. Anyways, all jokes aside I used to be 250 lbs ,33% bf before doing a massive cut (lol) to 168 , 11-12% bf in like 5-6 months. Did it using CICO and IF. I personally like IF because im not that hungry in the am and I prefer to just smash 1200 calories twice a day . My macros are on point daily; 1gram protein per pound of lean mass, 0.6 grams fat per pound of lean mass, the rest is carbs. So my question is, will I hit a plateau eventually with IF and weight training ? I go to the gym fasted in the morning (due to job). I’m noticing already my deadlifts have begun to slow down around the 230 lbs recently . I had a protein bar prior to my last deadlift / squat day and actually made decent progress. I’m curious if it’s better to eat (logic obviously points to Yes ) or is it better to suck it up as I see multiple posts about there being a hump to get over when working out fasted ? Thoughts ? TL;DR : how do you like working out fasted ? Share experiences please ",3.6965517786561257,5.628890465454546,4.949407114624505,80.87367588932806,73.43636363636364,7.5462450592885375,27.22924901185771,8.321376580360154,1.980494071146245,1118,42,207,19,23,370,175,275,0.026,0.7909999999999999,0.182,0.9927,3,0,0,1,0,0,46,0,2,0,9,12,10,2,0,12,2,16,8,1,5,2,41,32,23,0,6,10,0,2,4,3,1,2,0,0,2,6,18,6,0,6,3,0,3,1,2,0,2,6,4,15,8,32,22,2,46,0,0,2,1,9,19,1,7,27,113,21,4,0.0,0.0,0.12575629987851406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14220872735653445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09010730224311887,0.0,0.0,0.1147195873720861,0.0,0.0,0.0,0.0,0.0,0.07855656260097993,0.0,0.1096569334121754,0.0,0.0,0.2279460421540553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11100812524194477,0.0,0.0,0.0,0.0,0.0,0.0,0.1662180296763205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13186384370751822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10857660741424448,0.0,0.0,0.2521147049486045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14129679731203618,0.0,0.0,0.06732806196348039,0.0,0.07323849186013318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13919924537986522,0.0,0.1278813219431257,0.0,0.0,0.0,0.0,0.1050443869935864,0.1453683949435481,0.0,0.0,0.0,0.0,0.2518330236154619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1219377472711936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10286098017696682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14671674699182832,0.0,0.0,0.08732409841079686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22504463513679776,0.0,0.14145805218018476,0.2436432876985889,0.0,0.12341964808386127,0.0,0.0,0.0,0.0,0.12954764648941702,0.14436133290761008,0.0,0.0,0.0,0.0,0.0,0.12724132126867854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10269088383014828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09121323154197672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10230657058274616,0.0,0.0,0.0,0.0,0.0,0.08749271898937712,0.0,0.0,0.13415583547087373,0.0,0.2226006586283277,0.0,0.0,0.0,0.0,0.2067398146472702,0.3138523179880564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.281451692705282,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Nervous_Habit,2018/01/04,"At which body fat percentage should I swap from a caloric deficit to a surplus if I want to gain muscle mass and keep fat gain to a minimum? Hello all, I've been working on losing some weight over the past couple of years on-and-off, and after going hard over the last few months I decided that I wanted to work on gaining muscle as soon as I hit a decent body weight. While I've been going to the gym steadily 3-5 times per week for the last ~6 months or so, I've been doing so on a diet of very few carbs and usually at a few hundred calories below maintenance. My worry is that in doing so I'll be handicapping my gains in the long run if I stay doing this but conversely I don't want to wind up putting the fat back on either. I've done some googling and I get the impression that I should be waiting until I'm around 15% body fat before I up my caloric intake, as above that percentage people tend to gain the weight back as fat (or so I read). Is this correct, or should I shoot for lower or just start gaining now? I should also mention that I'm a gym noob (barely went at all before I started doing this) and I was previously overweight, so the fitness info I've been reading/watching says that I'm in 'body re-composition'. Not sure if that is important. Also I apologize if this sort of post is better off being asked in a daily/weekly thread, I'm pretty new to r/Fitness. I used the search function as best I could but nothing I found seemed to answer this particular question. &nbsp; Stats if they matter: 27 y/o Male Height: 5' 10'' Weight: ~155 lbs Body fat: 21% (according to self-testing with cheap calipers)/ 13% (according to body fat scale, I assume this is wildly inaccurate but including it for science) -- I'm assuming the first value is more correct based on comparing to example pictures.",4.967300024021139,5.448920817679562,5.966492913764112,80.31889863079513,68.72375690607736,8.72659140043238,29.827528224837856,8.716276077567194,2.248599183281287,1424,51,278,22,23,473,193,362,0.056,0.813,0.132,0.9798,1,0,0,1,0,0,51,0,0,1,12,13,5,0,0,19,0,25,19,13,1,5,50,47,31,0,13,15,0,5,0,0,4,8,1,0,1,15,7,13,2,8,3,1,5,2,1,0,1,8,6,24,4,46,30,10,50,0,1,0,0,9,22,0,16,21,171,39,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1435890339619358,0.0,0.09727318281515483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07992043304868429,0.08392923865525967,0.0,0.0,0.13806571686430294,0.0,0.0,0.0,0.15278697920463818,0.0,0.09421526852677417,0.07940033091994231,0.0,0.5983310702444139,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07167951198372012,0.09933638036157227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09187289056918586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07636414537622997,0.0,0.09843568555510536,0.0,0.0,0.04690470033680835,0.0,0.10204450903941473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08042242639801134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07979779202404204,0.0,0.0,0.0,0.1463602352513996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07944968987225734,0.0,0.10043733457858103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1433180552313528,0.0,0.0,0.0,0.0,0.08670704414976027,0.0,0.0,0.0,0.08614331183542666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0857021647375272,0.062239965972932625,0.0,0.0,0.0,0.0,0.0,0.08598140864633626,0.09133533495430056,0.0,0.0,0.0,0.0902505338891353,0.10057062185937388,0.0,0.08980114798192361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07139415695657683,0.0,0.0,0.0,0.08172947527077334,0.09365683737749177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.127089037392728,0.09569018020404743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08461362157235666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05234960500338294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07753837614842699,0.09887652010088772,0.07407530599230383,0.15885814197245554,0.0,0.14402715258575727,0.4372960841566303,0.0,0.08322404225067154,0.0,0.0,0.0,0.0,0.0,0.13071723657404874,0.09117275218552948,0.0,0.0,0.0,0.0,0.057813349940515485 fitness,zackdomhall,2018/01/04,"A quick question about Phrak's Greyskull LP Variant im planning on starting this program and just wanted to know if im supposed to add my own exercises alongside the ones that are outlined? 3 exercises per gym session seem like a very small amount, and if i do add my own is there a general rule to follow Ie. day 1 I focus more on arms and day 2 legs?? ",5.6962328767123305,5.050282424657535,6.560376712328768,80.53316780821919,67.21917808219177,8.943835616438355,36.05821917808219,8.07648339933343,2.683249315068492,279,13,58,3,4,93,56,73,0.0,0.953,0.047,0.466,0,0,0,0,0,0,5,0,0,0,1,4,1,0,0,4,0,3,4,2,0,0,13,8,5,0,3,3,0,0,1,0,0,2,0,0,0,2,5,0,0,3,3,0,1,0,0,0,1,0,0,4,1,6,8,4,8,0,0,0,0,1,3,0,4,5,31,6,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3898935098659789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6530324352603374,0.0,0.0,0.0,0.0,0.0,0.16612617285033246,0.0,0.0,0.0,0.0,0.0,0.0,0.14767961945644198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20483397193173505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3386247983199238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2751859993374323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2139566150637984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2494141438958652,0.17829363848128799,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,KPEQ,2018/01/04,"Single Leg Romanian Deadlift - I have some questions So I'm currently following a training programme that includes Romanian Deadlifts, aiming towards progressing towards Single Leg RDLs. Part of the warmup includes Single Leg reps with minimal weight. I've been doing them with a 20kg barbell and I've had trouble with balance - so naturally the idea of doing them with weight seems rather dangerous. Is there much of a benefit with Single Leg over the standard RDL? I'm rather new to them as a whole due to long term knee injuries that made the Deadlift impossible until about a month - I'm currently doing 3 sets of 8-10 RDL with 70kg. Should I just keep progressing with this to a certain weight before trying weighted Single Leg? Are there exercises that are good for balance/ankle strength? A lot of questions, I know, but any answers or discussion in general is appreciated! Thanks.",5.984063860667633,8.36887039622642,6.323396226415095,71.51133526850509,68.30817610062893,8.917464925012096,35.50120948234156,9.466822959209583,3.8730663763909057,719,37,110,16,13,231,97,159,0.026,0.856,0.118,0.9191,2,0,0,0,0,0,17,0,0,3,3,8,7,1,0,11,0,11,11,6,1,1,27,20,7,0,3,5,0,4,0,0,1,1,0,0,0,4,8,4,1,6,1,0,1,0,2,0,0,3,4,6,5,23,16,11,14,0,0,0,0,6,4,0,6,8,75,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10484412517664007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1311913671278677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.129314475764729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1740445403118456,0.0,0.0,0.0,0.13703761254940144,0.0,0.0,0.0847304172889981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13643981295377464,0.0,0.0,0.0,0.13107386948423308,0.0,0.1458838877872916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12306082427826183,0.0,0.11333618979549548,0.0,0.0,0.14890294606044693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1669562432461137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34542203644093106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14035491311147688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14194340700494626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10467454323938157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7509733017671946,0.0,0.0,0.0,0.17213061610267294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Daniel_SJ,2018/01/04,"Stupid question: Why does 5/3/1 progress so much slower? Should I stay on Phraks until I stall? So, me and my gf have been doing what's recommended in the wiki and just finished 3 months of Phraks with the following results for me: - Squats, up 75% from 50kg (4 rep last set) to 87.5kg (7 rep last set) - Deadlift, up 70% from 50kg (7 rep last set) to 90kg (6 rep last set) - Bench, up 18.75% from 40kg (5 rep last) to 47.5 (5 rep last, much better form.) - Rows, up 58.33% from 30kg (7 rep last) to 48.75kg (5 rep last) - Press, up 30% from 25kg (4 rep last) to 32.5kg (5 rep last) - Chinups, up 120% from managing 5 reps (3 + 1 + 1) to 11 reps (5 + 4 + 2) I've deloaded twice for squats/deadlifts and bench, which helped and stalled a bit on press. Rows have been going straight up. She has similar gains. The next recommended programme is 531 for beginners, which has more volume per lift (and more warm ups), and assistance work (but cuts barbell rows as a main lift) = more time spent in the gym. That's OK, we're pumped and loving the progress and spending a bit more time is OK. However, it also prescribes a much slower progress than what Phraks does - with saying I should only add 2.5kg or 5kg (5lbs /10 lbs) per 3 weeks - and not add more even if my AMRAPs reach double digits. What's the reasoning here? Won't then 6 months of 531 progress me less than 3 months of Phraks? Sorry for the stupid question, and thanks for a fantastic FAQ. ",4.55943553178847,4.045304175084176,5.049792038027334,89.97508021390377,69.53872053872054,8.469716775599128,26.898197662903534,7.724431198458867,1.1338938007526242,1088,28,259,11,17,348,152,297,0.047,0.8079999999999999,0.145,0.979,3,0,0,0,0,0,88,0,0,0,7,6,9,3,0,12,2,12,1,0,2,0,25,17,19,0,3,5,0,3,0,1,3,0,1,0,0,7,14,0,0,3,1,2,2,2,3,0,1,3,4,9,6,38,11,14,41,0,0,0,1,7,13,0,4,21,112,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07867439948509541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08700905886309229,0.21481082043619149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17218589038727933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06497902005782881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05591158494426235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0659419975164199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8019277864877642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08879173348568695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2355777795751613,0.0,0.21696171867953454,0.0,0.0,0.0,0.1046281783107677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07482237469702711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2204160878393079,0.0,0.0,0.0,0.0,0.10115095963266743,0.0,0.0,0.0,0.0,0.0,0.07823567399711484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11012828416138792,0.0,0.10485992218834347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09057502754883744,0.0,0.0,0.0,0.0,0.0,0.0,0.1147322639698209,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07891445068316623,0.0,0.0,0.0,0.08877259045631578,0.0,0.0,0.0,0.0,0.07162176529818191,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hunterpua,2018/01/04,"Can You Really Build Muscle in a Time Effective Way on a Ketogenic Diet? Ok so I know you can build muscle when on a ketogenic diet. No arguments there. I've done it and I hear of other people doing it too. What I want to know is whether its a viable option to go with when you're on a bulking cycle. That means when you want to get big as possible in as short amount of time as possible. When I notice gains on keto I'm not really trying to bulk up. I just work out and they just sort of happen from time to time. But from my own experience at least, keto isn't really the best diet when you're trying to get as thick as possible. Is there something I'm missing or is keto best left as a fat burning/health maintaining diet?",2.0476670040485807,3.6794629671052657,4.496315789473687,83.65151821862351,77.22368421052632,7.8348178137651825,20.902834008097166,8.617729084823388,1.2851512145748982,569,14,117,12,13,200,85,152,0.098,0.833,0.069,-0.7437,0,0,1,0,0,0,12,0,3,1,5,11,4,0,0,7,1,8,5,1,1,0,18,21,17,0,2,6,0,1,0,0,0,1,1,0,0,6,4,5,0,4,0,0,1,3,1,0,0,1,2,10,3,27,20,5,24,0,1,0,0,5,13,0,3,9,80,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32417808478955096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15805918814706166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15108480905458194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1613907826255702,0.0,0.08777927935928614,0.0,0.0,0.0,0.0,0.0,0.13658240242687972,0.0,0.0,0.0,0.0,0.16417646624426466,0.17407991513003682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16976681390289147,0.0,0.0,0.0,0.1678137895341757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16824474995250854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1758459246467884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10707836045034597,0.0,0.0,0.0,0.0,0.522368128131806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2968399112175986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1189055737785216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3602514742005635,0.0,0.0,0.0,0.0,0.20972708822947872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1822009285158926,0.12259771406094165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11244372611832924,0.0,0.0,0.0,0.0,0.0,0.0 fitness,moxim,2018/01/04,"Havent lifted in a bit over a month and lost a stone of weight, On program 5/3/1 how should i re-enter? Hey guys, I havent lifted in over a month and am going to start up again on monday. Before losing this 5kgs ive lost over the past month i was at 70kg, (so currently at 65kg). How should i re-enter my program should i drop down a cycle? Is there any textbook way to re-enter and get my lifts back up so i can restart the cycle i was on? Any advice is greatly appreciated.",0.3455769230769228,2.046817788461542,2.7621538461538457,93.78284615384615,82.65384615384616,4.929230769230768,17.130769230769232,5.6839178017228535,-0.5950623076923072,366,7,86,2,10,126,61,104,0.106,0.855,0.039,-0.6425,1,0,0,0,0,0,16,0,0,0,3,7,4,0,0,7,0,12,1,0,2,0,8,17,7,0,3,0,0,1,0,0,3,0,0,0,1,1,3,1,0,0,0,0,1,2,3,0,0,4,1,10,1,16,10,1,25,0,3,0,0,2,13,0,0,9,55,11,3,0.0,0.0,0.0,0.0,0.0,0.20209059847694003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28127336187884944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1590227551993314,0.0,0.0,0.0,0.17597856255354313,0.0,0.0,0.0,0.2257810127117756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10804875893541653,0.0,0.11753387697512052,0.0,0.0,0.2280067919717109,0.0,0.20477265153541716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2313654980006491,0.4515112028115161,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.495217042948457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19742184624302267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14637992211843426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16415473841943035,0.0,0.2518366967551149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,illusive_one,2018/01/04,"5x5 home workouts hit a wall need advice Ive been doing 5x5 lifts for strength and been a steady increase of 5 lbs each workout, i started with the bar since i havent worked out in about 2 years. My problem is i only have about 115 lbs in weights thats including the bar and ive worked up to 120 in deadlift (i know not beastly status but for me its good progress.) I cant afford a gym membership right now but i was planning on buying more weights so i have atleast 200-220 that i can work with. Should i just continue with the 5x5x115 until i get the extra weights or should i rep more to increase strength/endurance until i get them? Any advice welcome. Dont roast me",2.443260869565215,4.251033108695655,3.003695652173913,94.01032608695655,76.6086956521739,5.469565217391305,27.44202898550725,5.985473137389443,0.8348289855072473,531,22,114,3,12,165,90,138,0.015,0.868,0.117,0.9136,1,0,0,0,0,0,10,0,0,1,6,5,4,0,0,7,0,15,5,0,0,0,17,21,8,0,4,5,0,3,0,0,2,0,0,1,0,3,7,5,0,1,5,1,2,4,1,0,0,3,3,18,3,18,15,6,16,0,0,0,0,2,8,0,1,6,72,21,3,0.0,0.0,0.0,0.0,0.0,0.3496203281058525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12165197912304256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20965885883371685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1869262738352522,0.0,0.0,0.15004523982182127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17944220679564615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09831378665959327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13264537127868903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13605462714594033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1711744775575812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15277189221257234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14798044085574424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12661993379418846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6535229437602773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3907042223386701,0.0,0.0,0.0,0.0,0.0,0.11519990539022187 fitness,BlimundaSeteLuas,2018/01/04,"Calories in vs Calories out taking in account insulin and hormonal response CICO is probably the most spread ""theory"" here on r/Fitness and it's basically how I guide myself too. Question is, is it really the way it works? Not just in terms of weight gain, I understand that CICO might work well for weight changes, but how about muscle vs fat gain? Specially considering sugars, but not only. Given the same amount of calories, will there be a difference in terms of lean gains between a person on a high fat vs low fat diet? How about eating a lot of carbs just before bed? I understand that it doesn't make a difference in terms of weight gain, but what about muscle gain? Wouldn't fat be better vs carbs just before bed? ",5.949359286293593,6.933712824817523,6.280973236009732,77.14356853203573,66.73722627737226,9.300567721005676,29.09083536090835,9.444778638647367,2.5879657745336573,575,19,102,11,9,185,80,137,0.04,0.81,0.15,0.9505,0,0,0,0,0,0,17,0,0,0,8,13,4,0,0,8,0,9,11,4,4,0,27,14,8,0,1,12,0,3,0,0,3,5,0,2,1,7,3,10,0,3,0,1,0,4,1,1,0,1,4,4,3,18,8,7,14,0,1,0,0,2,10,0,4,3,66,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27046196357297825,0.0,0.0,0.14055366184175425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16811848443394425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3320794898347136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16261695901782275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16790989906223622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13510986618220686,0.0,0.0,0.1060817199954528,0.0,0.0,0.0,0.0,0.0,0.0,0.16859120873075942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1208674003463324,0.0,0.0,0.0,0.0,0.0,0.0,0.1387646271346138,0.0,0.0,0.0,0.0,0.0,0.0,0.17134487746198127,0.0,0.0,0.0,0.17802909650704069,0.0,0.0,0.0,0.10180955152456657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11948962329813292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33088697227965,0.0,0.0,0.0,0.0,0.0,0.1261449469710816,0.0,0.5805728253127189,0.1428900323880746,0.0,0.0,0.0,0.0,0.0,0.0,0.2313943286312287,0.0,0.0,0.0,0.0,0.0,0.0 fitness,marcorei,2018/01/04,"Anyone still doing the Dumbbell Stopgap in 2018? Here's a spreadsheet I made to track my progress. I don't know if you guys still recommend this routine but it helps me get off my ass and do some exercise now and then. So here's a template of the spreadsheet I use to track my progress. Maybe it's useful for someone else here! https://docs.google.com/spreadsheets/d/10T_2d86CsFWD9easCPqkDFsaVW6477dl5m0hqZ5_r_M/edit?usp=sharing (The spreadsheet uses *kg* but you can make a copy and change the formatting)",6.7321885521885525,10.741877370370377,3.4521885521885523,83.4275757575758,77.76543209876544,4.9207631874298565,24.64758698092032,6.574015621080383,0.9294098765432096,421,14,65,4,11,111,56,81,0.07200000000000001,0.7490000000000001,0.179,0.8443,0,0,0,0,0,0,20,0,2,0,2,7,0,0,0,7,0,4,2,1,5,0,13,11,8,0,1,3,0,0,0,0,0,1,0,0,1,3,3,0,0,1,1,0,0,1,0,0,0,1,0,9,0,6,10,1,6,0,0,0,1,4,2,1,2,4,44,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1713949350541201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2593064730464624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20476789792511624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12806607811224013,0.0,0.0,0.0,0.0,0.0,0.0,0.2427092235502701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16430004569545542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13471258826840346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2319402729182023,0.1636207747133918,0.0,0.24625789977909596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2076909943043782,0.0,0.0,0.0,0.0,0.0,0.3915093392771966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6351198706238063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JorJorTheDino,2018/01/04,"Do wrist curls still have a place within amateur fitness? I was interested in what the general consensus on wrist curls and their variants were amongst the r/Fitness community, and whether they still have a place in modern workout routines. To preface this, at a party with a few of my gym going buddies they were all shocked by the fact that I don't do wrist curls at all whilst they all swore by them. I'm not trying to humble brag, but I couldn't tell any differences in muscle and tone between them or me. That got me thinking, does anyone still do wrist curls? I've always found that my forearms were similar to my calves, that is, that they respond better to frequency more than pure weight. On arm days and days where I train chest or shoulders I've found that I usually get a forearm 'pump' just from using free weights and having to control them. Even on leg days, if I do lunges with dumbells, I'll get a residual pump in my forearms. I understand the need for grip training, but I don't feel like wrist curls are really aimed at that. They are aimed at growing forearms. With that in mind, wouldn't it be more efficient to skip isolating the forearms and instead do more free weight exercises, building the forearms slowly over time? What are your guys opinions on them? Do you include them in your workouts or do you rely on your forearms being secondary muscles for other lifts and growing from that?",8.701871412169922,7.5120217014925394,7.728358208955225,76.3723249138921,61.462686567164184,10.4849598163031,38.52583237657865,9.265573868473778,3.4521908151549936,1128,48,207,15,13,347,145,268,0.016,0.8809999999999999,0.102,0.9715,0,0,0,0,0,0,25,0,5,11,2,7,6,0,0,12,0,24,21,17,2,5,37,36,14,0,4,9,0,5,1,0,1,1,0,0,1,14,10,3,1,5,4,2,3,5,1,0,0,7,5,30,7,35,25,7,34,0,0,0,0,19,21,0,5,11,144,44,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1188454093782751,0.0,0.0,0.09712881362131634,0.0,0.0,0.0,0.0,0.09986955907106122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12632089828023615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1601951914408524,0.0,0.0,0.0,0.27633922423921603,0.0,0.0,0.0,0.0,0.14922620622859473,0.0,0.0,0.12499087238219547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09433739762649236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07221877952025746,0.10203727183996901,0.0,0.0,0.0,0.0,0.0,0.3132098840920249,0.0,0.0,0.14924481576997514,0.0,0.08117317583614117,0.0,0.11423362926601535,0.0,0.0,0.14142345064509204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0697791754994223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14421686476201695,0.0,0.0,0.0,0.0,0.10590610722105173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29845241245718945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09150009920460657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3421909615369019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12483909311157886,0.0,0.0,0.0,0.0,0.0915192405153779,0.0,0.0,0.08328490639806621,0.0,0.0,0.0,0.0,0.0969717109477066,0.0,0.0,0.14869032588653655,0.0,0.12335864615143663,0.15730628189146392,0.0,0.0,0.0,0.0,0.5217827828147743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,cheeky_m8,2018/01/04,"Is zyzz's gym program actually any good? Hey. I've been going to the gym for about a month now and I'm thinking of changing my gym program. I thought of trying out zyzz's routine as I think he looked very aesthetic, and thats my goal. Here's the routine : http://azizshavershian.com/wp-content/uploads/2016/02/Zyzz-Workout-Routine.jpg Btw sorry for shit formatting, am on mobile.",6.545238095238098,10.21764447619048,5.339047619047624,72.81428571428575,72.49206349206351,6.139682539682537,26.46031746031746,7.447530270364453,1.5796412698412698,314,11,49,4,7,93,48,63,0.083,0.867,0.049,-0.25,0,0,0,0,0,0,21,0,0,0,1,3,2,1,0,3,0,3,1,1,0,0,6,9,3,0,0,0,0,0,0,0,0,0,0,0,0,1,3,0,0,3,3,0,1,0,1,0,0,2,1,4,1,9,7,0,5,0,0,1,0,2,2,1,0,2,24,5,3,0.0,0.0,0.2993975322528992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20863799703249594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3245591277095635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17436441554045998,0.2573335717705201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2576390233330164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24488891339717225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31493103867617084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.343443204506129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3931766551892311,0.0,0.2435689885542232,0.0,0.0,0.0,0.0,0.0,0.2083005319083137,0.0,0.0,0.0,0.0,0.0,0.0,0.2531463487239659,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,deaplead,2018/01/04,"Which days to eat protein on? I'm currently training with weights 3/5 weekdays after work. On my lunch break in work I can afford to eat a high protein salad 2 or 3 times a week, the other days opting for a more carb and fat heavy lunch. In my head it makes sense to have the carb lunch on days I train (energy) and the protein meal on rest days (recovery) but I know that's very basic. I will still have a whey protein shake after a weight session regardless of the lunch I've had. I wanted to see if anyone had some advice on which way I should be doing this?",3.604310344827585,4.36020029310345,4.5098275862069,88.55543103448278,71.93103448275863,7.179310344827586,23.98275862068965,7.1686216300943375,0.7967275862068961,438,11,94,4,8,142,76,116,0.024,0.976,0.0,-0.3421,2,0,0,0,0,0,12,0,0,0,2,1,1,0,1,9,0,9,12,2,1,0,12,14,5,0,4,3,0,2,0,0,2,1,0,0,0,6,3,11,0,1,0,0,1,0,1,0,0,2,3,8,0,16,9,3,21,0,0,1,0,0,8,0,3,10,57,14,3,0.0,0.0,0.0,0.0,0.0,0.18746984366236832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1341432931803494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4948995992926513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39261302482721255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19688950405473088,0.0,0.0,0.0,0.0,0.20269599729149806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1054336303314101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1280587990878719,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15287654822258026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15320858829615513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1118670365662108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15829317076143762,0.11315583359049605,0.1522785492242437,0.1538874146595466,0.4672338696103754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2793325734304619,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Majestickr,2018/01/04,"Disappearance of a great series of articles (some top posts of r/gainit) on how to train each body part I can't find a series of really great posts that described the best ways to train each body parts, it was similar to the ""body part 101: an anatomical guide to training"" that you can find on gainit but better. Does anyone a a link to it, thanks",5.830217391304347,5.747749666666671,5.844746376811596,83.88277173913045,66.82608695652173,9.798550724637682,25.94565217391305,9.516144504307137,1.7905043478260874,273,6,58,5,4,86,45,69,0.0,0.769,0.231,0.9413,0,0,0,0,0,0,9,0,1,0,3,1,5,0,0,7,0,3,3,3,1,0,8,4,2,0,0,1,0,0,0,0,0,0,0,0,0,4,2,0,0,3,0,0,1,1,0,0,0,1,0,2,5,11,3,7,7,0,0,0,0,1,3,0,1,0,36,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11260635088623965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1690067053685873,0.1424311424654226,0.0,0.5366537955200555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1409314926786844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29438427427436137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3551051804464263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5231878562349296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3084730283210497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10316949802319957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14826852308467267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12782995958909882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,VEgeta18,2018/01/04,"Balance while squatting Hi, I'm about 5'9"" 220 lb male 21 y and I love doing squats. I don't put a lot of weight since I'm just starting up. The issue for me not matter what weight I use my legs close in. I was reading online that it is bad for your knees and can result in an ACL tear. Is this true? And what measures should I take to ensure my legs stop closing in? Thank you",-0.15968834688347044,1.8181121097561004,1.490162601626018,100.60673441734421,86.43902439024393,3.644444444444445,16.428184281842814,3.1291,-1.1940612466124658,291,6,70,0,9,94,65,82,0.08,0.768,0.152,0.7984,0,0,0,0,0,0,8,0,2,0,0,2,4,0,0,3,0,7,6,3,2,1,14,14,4,0,1,2,0,2,0,0,1,0,0,0,1,5,5,2,1,0,1,0,1,2,1,0,0,1,2,10,3,9,12,1,10,0,0,0,1,5,6,0,1,3,41,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2133941888800184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2667535735857891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21728046005779955,0.23066613396461666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25692315135578225,0.0,0.0,0.2556438498549453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21141402271363047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18089707940023228,0.0,0.0,0.2136718828065404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1921603584991976,0.0,0.0,0.2352988349055808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22073447205903007,0.0,0.0,0.0,0.0,0.0,0.6224422348297605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Apex98,2018/01/04,"What Program/Routine Should I Follow Given Available Equipment? Age: 17 Gender: Male Height+Weight: 5'10, 138 pounds Goal: Put on lean mass, look good aesthetically Experience/Injuries: Broke and dislocated my wrist in July. The Injury is fully recovered, but the wrist doesn't feel the same as before. Wrist wraps solve this issue for weightlifting. Experience-wise, I'm still a beginner. I had been lifting for about six months prior to my injury but was eating at maintenance so I didn't gain much. I'm trying to figure out what kind of program/routine I should follow given the equipment I have available to me at home. I have a small home gym upstairs that has dumbbells, a pullup bar, a bench, and machines for leg press, lat pulldown, cable rows, tricep pushdowns, etc. What I'm lacking is a barbell and power rack for barbell deadlifts and squats. Bench hasn't been a big issue since I've been able to use dumbbells. In addition to this home gym, I use my school gym available to me during a fitness class. The only issue with that is it's obviously dependent on my school schedule. That means I only have access to it for 2-3 days in a week and have it restricted when we have holidays or days off from school. Anyway, below is a copy of the 6 day PPL I've been running. I'm looking for advice as to how this program/routine can be improved based on the equipment I have available to me. I aim for a weight with 8-12 reps, increasing the weight as I got closer to the higher end of that range. I write down the weight and rep ranges once every two weeks or so to track progress. Push Dumbbell chest press x 5 Pec deck machine x 4-5 Seated rear delt raise x 3 Overhead dumbbell press x 4 Side raises x 3 Front raises x 3 Tricep pushdown rope x3 Tricep pushdown bar x3 Pull Lat pulldowns x 5 Pull-ups x 4 Seated Cable Rows x 4 Dumbbell rows x3 Farmer’s walks x 3-4 Dumbbell shrugs x 3 Dumbbell curls x 4 Hammer curls x 3 Legs Goblet squats x 4 Leg press x 5 Leg raises x 4-5 Romanian dumbbell deadlift x 4 Lying leg curls x 4 In addition to this, I do a separate ab workout about 3 times a week. Feedback and advice on this routine would be a huge help. Thanks in advance! ",1.7642468866897119,4.3002795266821385,3.1448165159335204,88.18231687106397,83.19953596287705,5.003286140442256,23.877124863866662,6.39352644273079,0.7966752308347926,1720,65,326,16,49,559,216,431,0.092,0.8340000000000001,0.07400000000000001,-0.4363,1,0,0,0,0,0,52,1,0,0,5,9,4,0,0,23,0,27,18,12,4,1,32,43,18,0,4,4,0,9,0,0,3,0,2,3,1,15,13,6,1,3,8,0,10,3,1,0,2,10,13,21,3,45,28,5,47,0,1,2,0,4,22,0,3,15,154,36,6,0.10491138804855564,0.0,0.0,0.0,0.0,0.2050363884045445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08927186414047589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2029774985661944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10735054113041133,0.0,0.0,0.09292035046129606,0.0,0.11700392974713653,0.0,0.0,0.08839236922197212,0.0,0.0,0.0,0.0,0.0,0.053046350031857335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08799469480803619,0.08390722086011886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07031989197179804,0.0,0.31570402849328605,0.0,0.0,0.0,0.0,0.0,0.0,0.3285006968651065,0.0,0.0,0.0,0.10924906645321687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1761982867050575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11427925741217235,0.0,0.0,0.0,0.0,0.0,0.0,0.0837392690273318,0.0,0.07712194147471042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11172720433440587,0.0,0.15957967619825894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10546492170861267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31852777697050233,0.0,0.0,0.0,0.0,0.0,0.08678378431813558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08378237001514115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09658831082559956,0.0,0.0,0.0,0.0,0.0,0.0,0.061174674046146835,0.0,0.0,0.0,0.0,0.07122794592059313,0.0,0.10248318190253504,0.0,0.0,0.18121951012394533,0.0,0.0,0.0,0.0,0.2524607620055295,0.5110152294025814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07452604001492118,0.0,0.0,0.0 fitness,Raumen,2018/01/04,"Would working out Friday-Sunday be more beneficial than cutting my sleep and working out in the morning? Once school starts up I'll only have Friday-Sunday that I'll be free pretty much. I get up at 4am and at 5am I commute for an hour. I work from 7am-3:30pm and the commute back is about an hour and a half maybe two hours. Once school starts I'll have night classes from 6-9 Monday-Thursday right after work and the drive home from class is ~20-25 minutes. I'd either have to wake up at 3am and work out for as long as I can each morning or choose Friday-Sunday to work out. The reason why I commute so early is because if I leave any later I'll run into more traffic and parking is hard to find the closer it gets to 7am.",7.0532350230414735,4.599477696774199,7.357972350230415,81.74838709677421,65.58064516129032,9.115207373271891,32.465437788018434,5.288315135182226,1.6749631336405524,573,16,124,1,7,188,92,155,0.031,0.9,0.069,0.8089,0,0,0,0,0,0,16,0,0,0,6,3,2,1,0,8,0,11,2,2,1,0,20,15,12,0,2,3,0,1,0,0,1,0,0,1,0,2,13,0,0,3,0,1,2,0,1,0,2,0,1,7,2,26,12,5,27,0,0,0,0,0,14,0,2,11,72,9,10,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09201728986494404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10404712954368994,0.0,0.08248537835869926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12367337494421085,0.0,0.0,0.0,0.0,0.0,0.14139062304506564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12121361924880918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13572969117107148,0.0,0.3997673184277249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14327663316777126,0.0,0.0,0.0,0.0,0.0,0.0,0.11974749940956655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13593981479240702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09947041869088953,0.0,0.0,0.0,0.0,0.12698182165276406,0.0,0.0,0.0,0.0,0.28820726194892904,0.0,0.10291142120172488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13766168233127074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1391240127551005,0.0,0.0,0.0,0.11555632378756378,0.0,0.0,0.0,0.273887393860314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13541044151369888,0.0,0.0,0.0,0.0,0.0,0.191550079737469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1321808660115559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12209868351025645,0.0,0.0,0.0,0.0,0.5910556316068224,0.0,0.0,0.09612227417912046,0.0,0.0,0.0 fitness,saskswifty,2018/01/04,"trying to restart my lifting again, have few questions I'm not so sure about... i sprained my L3-L4 vertebrae last year in a squat accident, and had to stop lifting heavy, and am fine now, but due to issues i don't really want to get into more or less stopped going to the gym regularly. so now I've been going to the gym again and have a few worries: 1. I've lost at least 10 pounds of muscle, how long would it take to get that back? or where could i look to get a better know-how of this? 2. my lifts where 215/435/415, on a proper power lifting program how long would it take to get there again? even if its a few good sources for where i could go, could you guys help? ",3.8420634920634917,4.136603142857143,4.299523809523809,91.94325396825396,71.14285714285714,7.365079365079365,25.555555555555557,6.937597516519254,0.7495317460317463,520,14,121,4,9,164,90,140,0.117,0.795,0.087,-0.3206,1,0,0,0,0,0,22,0,1,0,3,16,5,0,0,7,0,11,0,0,2,1,21,24,11,0,7,5,0,0,0,0,2,0,0,0,1,5,4,0,2,1,2,0,3,2,1,0,0,3,1,8,4,17,16,6,23,0,1,1,0,4,7,0,4,13,77,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12829192148751906,0.0,0.0,0.0,0.0,0.0,0.0,0.14755902119388453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3996315319631696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11019818767328572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3486741977471313,0.0,0.2844620613845197,0.13993994141978947,0.0,0.0,0.0,0.16520074061503426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1118313051104604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17414068115488535,0.0,0.0,0.0,0.0,0.09169251595211428,0.1359992635117527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2953015015397997,0.14010604828827236,0.0,0.1821287768194632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1869022754753058,0.0,0.0,0.0,0.1068838589781269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27897633546499584,0.0,0.0,0.0,0.0,0.0,0.1572474954981683,0.0,0.25089025252930985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11327540371978688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09840828817103088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16943710329890274,0.0,0.2370408738092357,0.0,0.0,0.1074413825524669 fitness,My_Name_Is_Not_Mark,2018/01/04,"Novice lifter switching routine for the first time. I am a novice lifter, and been working out consistently for a bit less than a year. I have been lifting with my buddy for most of that time with a bro-split routine, (Mon - Chest, Tues - back, Wed - Legs, Thurs - Arms, Fri - Shoulders, Sat/Sun - rest) but am looking to switch things since I feel that I am stalling. Currently for any given set, I shoot for 10 reps. I start at about 70-75% of my 10 rep max, and work my way up to 10 reps of my max, or close to that. I am eyeing the PHUL or PPLPPL routines, but am not sure how heavy I should be going within each set. I.e. If PHUL calls for 3x5 deadlifts, and my 5 rep max of deadlifts is 315, should I be starting at something lower such as 225, and work my way up to 315 on my last set? Or should I do 275 for all 3 sets so I can hit the rep goal?",4.333910614525138,3.5363579497206743,4.773122905027937,92.72348324022349,70.0614525139665,7.606927374301676,26.279888268156423,5.6839178017228535,0.5345839106145243,639,15,158,2,10,203,109,179,0.066,0.934,0.0,-0.8721,2,0,1,1,0,0,36,0,0,0,5,5,1,0,0,7,0,16,5,5,1,2,24,23,13,0,4,7,0,1,0,0,3,0,0,0,0,4,9,0,0,1,0,0,1,1,0,0,1,3,3,18,1,27,14,6,24,0,0,2,0,2,8,0,5,9,93,22,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15346491722817882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17352808528362415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2463757264182828,0.0,0.0,0.0,0.2304366718914118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11410670642603285,0.0,0.0,0.0,0.0,0.1919567613512845,0.0,0.0,0.0,0.0,0.0,0.0,0.12825478090785494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1839530620754901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1895079130020212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18667847634724294,0.0,0.0,0.0,0.0,0.1737335784139558,0.0,0.0,0.31946406132051114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2126934922562297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14992666273766858,0.0,0.0,0.0,0.2631826909070946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3582563691900829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4928764133073346,0.0,0.0,0.0,0.0,0.0,0.1453255760641855 fitness,ILoveVaping,2018/01/05,"My friends modified split from PPL progression hey, im getting kinda bored so my friend gave me his program what he just not long time ago modified for how own needs, mostly modified from PPL and its porogression but with a different split. Any ideas could it work? too much something too little? i know there is only one leg day but it works for me. https://imgur.com/a/bG96y",3.4042483660130713,6.5696251764705895,2.80078431372549,88.4396405228758,84.0,7.139869281045753,23.73202614379085,8.167268648758528,1.881524183006536,304,11,54,7,9,89,56,68,0.021,0.911,0.068,0.5016,1,0,1,0,0,0,12,0,0,0,3,6,3,0,0,1,0,2,1,1,1,0,13,6,5,0,2,4,0,0,0,2,0,0,0,0,0,4,2,0,0,2,0,0,0,1,1,0,1,1,0,6,2,5,4,3,5,0,0,0,0,6,1,0,2,4,32,10,3,0.0,0.0,0.0,0.0,0.0,0.0,0.22325450423038729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17127022273404766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20108594255512527,0.0,0.0,0.1624258161954168,0.0,0.0,0.0,0.0,0.2631351565579019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3891655197147543,0.0,0.1315839856671315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28431394829832857,0.2720469143887545,0.0,0.0,0.0,0.0,0.0,0.1384130719483444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2524251491974333,0.0,0.22288399197393788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1851426051521648,0.1867474943466692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17066365165707645,0.1915472848305619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1938904943798956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14685883557472607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3667072779550151,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DogtorPepper,2018/01/05,"Gaining confidence with a heavy lift that you know you are physically capable of An example of what I mean: My all time squat max is 370lb with decent form. However everytime I attempt 315, I get mentally very nervous even though its been months since I have ever failed this weight. If I try to rep out this weight by myself I might get anywhere from 1-3 reps. In that same workout I might get a spotter for another set and when someone is watching me, I can magically crank out 4-6 reps pretty easily. Heck even 275 lb gets me nervous because that used to be the weight I had plateaued had so in the back of mind I still have the fear I might miss this weight. Attempting new PRs have never been an issue because I always get spotters and there's usually a small crowd watching and cheering me on. What can I do to build confidence with a weight I should physically be capable of so that I don't need to rely on spotters? ",4.999873188405797,5.693127646739132,5.78130434782609,80.92384057971016,68.72826086956522,9.394202898550725,31.63768115942029,9.516144504307137,2.7861789855072465,733,30,146,15,12,240,114,184,0.07,0.802,0.128,0.8913,1,0,0,0,0,0,12,0,2,0,4,10,6,0,3,9,0,20,5,0,1,3,22,30,8,0,3,1,0,5,0,0,4,0,0,0,0,10,8,5,0,2,1,0,0,2,5,0,0,4,7,22,1,20,20,3,17,0,2,2,0,3,7,1,4,9,99,32,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09511389439374072,0.0,0.0,0.0,0.11986251132148933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0878962410305326,0.0,0.1393628969776918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15099947607848865,0.10339865355639637,0.0,0.0,0.0,0.0,0.0,0.1286289305058328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29860757180734643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1193084576685525,0.0,0.0,0.0,0.0,0.06282100532422892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12451555271085978,0.0,0.0,0.11519616147847175,0.3637900133084601,0.11541907858729905,0.0,0.09124001680318053,0.0,0.0,0.0847583625700957,0.08816182265106554,0.1103999374315759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11629291902548022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09455723737982316,0.0,0.0,0.0,0.09685328763035854,0.0,0.0,0.0,0.0,0.0,0.09128697846044884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11230759801458433,0.0,0.06665425137730482,0.0,0.0,0.0,0.0,0.0776080213994916,0.0,0.0,0.0,0.0,0.0987259104409916,0.12589474983988533,0.0943165486376206,0.0,0.0,0.0,0.6959852686043071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,FlatteredInsomniac,2018/01/05,"How safe are adjustable dumbbells? I'm looking at buying a set, but I'm scared of the clamp/screw breaking off and the weight falling on my face when I chest press. Is my fear rational? Does anyone have any experiences with them/suggestions?",4.500333333333334,6.9179065333333325,4.268611111111113,84.49625000000003,72.55555555555556,7.166666666666668,29.027777777777786,8.07648339933343,2.0584444444444454,194,8,35,3,4,59,40,45,0.245,0.7140000000000001,0.041,-0.867,0,0,0,0,0,0,7,0,0,0,0,2,3,0,2,3,0,3,3,2,1,0,6,6,4,0,0,1,0,2,0,0,0,0,0,0,0,0,2,1,1,1,0,1,1,0,2,0,0,0,3,3,1,5,6,0,7,0,0,1,0,0,3,0,0,1,18,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25466276056375026,0.0,0.0,0.0,0.0,0.26184874149167325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3277145001505057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3663183591060067,0.0,0.4213999348184729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31447323039971153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3749249895240817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4560220561130654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,bb7_official,2018/01/05,"How to train for MTB racing in the offseason First, I have read the wiki, searched, and even posted in r/MTB, but I thought I would get the best answers here. I have been lifting for about 1.5 years, albeit pretty inconsistently. I just got into MTBing this summer. I enjoy it a lot, and I have my first season of XC racing coming up. I know the best way to get into shape is to spend a lot of time on the bike, but it is not really possible to ride where I live during the winter. I start racing in April and I want to be in pretty good shape by then. What is the best way to train to get into race-ready shape?",3.01243923611111,3.754854601562503,4.522291666666668,87.97131944444445,73.296875,6.938888888888887,19.690972222222214,6.937597516519254,0.16006493055555548,471,7,104,4,9,158,76,128,0.0,0.747,0.253,0.9903,0,0,0,0,0,0,17,0,0,0,5,6,5,0,0,9,0,9,0,0,1,0,19,18,7,0,2,4,0,0,0,0,1,0,0,0,0,4,7,0,0,3,2,1,2,1,0,0,2,3,0,12,5,22,13,5,28,0,0,0,0,0,13,0,2,10,75,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5340364155334398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14611787499943266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11203644660658657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2885677669142492,0.0,0.0,0.0,0.0,0.2658679259871861,0.0,0.0,0.14227433414322707,0.13566549669528338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0932220745603333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14978296380506506,0.0,0.0,0.0,0.0,0.2884201075581663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1912279534856549,0.16245492545601045,0.3451414733743816,0.0,0.0,0.0,0.0,0.0,0.0,0.16967201434526855,0.0,0.10866683030225373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1200622345048746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1346641848013291,0.09891034948563324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10004987519401873,0.2692826231080223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12049752252207445,0.0,0.0,0.10923365414470787 fitness,PommeApi,2018/01/05,"A new program before a big trips ? Hi everyone ! I'm a young student traveler : I have class 6 months per year and I spend the rest of the other 6 months traveling around the world like trekking or flying in a unfriendly country with a backpack and go to the aventure ! But, I noticed that I have a little trouble holding on to certain activity or certain things to do when I find myself in wild nature (running, climbing ...). I have ~6 months before my next travel and I want to spend them to prepare myself to be ready for every single things I'll do. I already go to the gym for 1 year, with a classic fullbody but I want to change my program to better match what I want to achieve. As you understand, I'm not at all in a bodybuilding perspective but rather in the search for athletic / ""functional"" strength, flexibility ... In short, a kind of versatility essential to my ultranomade and unpredicatble lifestyle. I was thinking of mixing powerlifting sessions and cardio sessions. What do you think ?",5.389309006211178,7.224958070652175,6.145496894409941,74.41130434782609,68.83695652173913,8.735403726708075,34.88198757763975,9.23628265651192,3.4610183229813667,791,40,133,16,14,259,109,184,0.02,0.8490000000000001,0.131,0.9468,1,0,0,0,0,0,28,0,2,1,4,3,7,0,0,15,0,8,1,0,0,3,26,18,12,0,4,7,0,0,1,0,0,1,0,0,0,6,8,0,1,4,4,2,8,1,1,0,0,1,0,19,6,28,16,3,29,0,0,0,0,4,12,0,2,10,92,25,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19736960107104096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15921778934070924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3043827985039664,0.0,0.0,0.15818163991044712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1892035911306313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1506920291696976,0.17090245777343852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1634691208064627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2032934573029207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1862486960541624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08737892591304075,0.1792584808185994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4282781584650333,0.0,0.0,0.0,0.0,0.1727381016739796,0.19021303117508195,0.0,0.0,0.0,0.20362622155824686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2376450171610166,0.2292045693969877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18619309954060906,0.0,0.0,0.0,0.0,0.3164777919586524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2303519493269622 fitness,bangoskank1999,2018/01/05,"Does anyone still do HST? After having done some *un*Strategic Deconditioning, I recalled that being lazy for ~ 2 weeks was one ingredient for Hypertrophy Specific Training and decided to give it a go. Thing is, no one ever talks about it. Any experiences here with it?",4.915957446808509,8.073906978723407,6.403659574468088,65.89400000000003,74.95744680851064,9.71744680851064,28.54893617021277,9.888512548439397,3.7662544680851067,216,9,33,7,5,73,43,47,0.11,0.89,0.0,-0.6199,0,0,0,0,0,0,9,0,0,0,0,4,0,0,0,1,0,6,0,0,0,1,5,8,1,0,0,0,0,0,0,0,0,0,0,0,0,5,2,0,0,1,0,0,1,1,0,0,2,2,0,1,0,6,5,1,5,0,0,0,0,2,0,0,1,4,27,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21517458749986826,0.0,0.0,0.0,0.0,0.221246305557604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27689887689707265,0.32380471514213954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2862175272853393,0.0,0.0,0.0,0.30951679640860497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3035362684537848,0.17982722093871728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4288250492154277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2526912329090324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2543242082576093,0.0,0.0,0.0,0.0,0.21021356797686488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2538108403188009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TeraGerard,2018/01/05,"Micro weights / plates for more consistent progress / faster plateau breaking Hi reddit! The smallest plates at my gym are 1.25kg and the dumbbells increase by 2.5kg each which makes the transition to the next higher one a tad hard sometimes. 1) What are common places to buy your own 0.625kg plates at? 2) Is there any way to add weight to non-plate dumbbells at a gym? If there was a way for me to add 1.25kg per side it would greatly benefit my progress. I thought of light chains that I could wrap around / lay on the handle or smth. similar but that sounds kinda wack tbh. Looking forward to your ideas",2.7680769230769258,5.287068820512824,2.3321581196581214,95.70798076923077,78.74358974358974,5.267521367521368,25.134615384615394,6.42735559955562,0.6731487179487181,480,18,98,4,12,140,86,117,0.03,0.893,0.076,0.7292,0,0,0,0,0,0,17,0,2,0,2,3,2,0,0,8,0,6,2,0,1,0,14,9,4,0,3,3,0,3,0,0,1,0,1,0,0,5,5,2,0,2,2,1,2,0,0,0,1,2,6,7,2,15,5,4,15,0,0,1,0,3,8,0,3,4,51,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1536746520256254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20117076879622264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18042723221881266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24914456300930365,0.0,0.0,0.0,0.0,0.202434355393072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2551047483520997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18976690642192387,0.0,0.0,0.0,0.0,0.0,0.15084389834213732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2403330800848352,0.0,0.0,0.0,0.0,0.0,0.0,0.15313039746873666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2361017751610907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22350072961387127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1794034648179349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35874598485197606,0.0,0.5503673221326172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16053023359054214,0.0,0.0,0.0 fitness,aragron100,2018/01/05,"Excessive Stimulants because of custom intra? So I'm on a thermo atm has some 350mg caffeine in total with some other BS cutting weight, lowered cal deficit already seeing lower BF, CLA soft gels 2xday, also intermittent fasting and i feel fucking terrific tbh but doing PPLx2 and some workouts can get toughish when i start w/cardio The intraworkout I whipped up: 2g Citrulline Malate 2g Beta Alanine 1 g theanine 1g lysine 5 g creatine How does that sound? I should also mention I'm currently vegetarian so an excuse for AA's? ",2.942566666666668,5.873283190000002,5.006,74.01466666666667,82.1,6.533333333333335,31.333333333333336,7.793537801064563,2.9239333333333337,429,23,65,8,12,147,83,100,0.101,0.8390000000000001,0.06,-0.3871,3,0,0,0,0,0,8,0,0,0,0,6,2,2,0,3,0,4,2,0,2,1,12,11,9,0,1,1,0,3,0,1,1,0,1,0,0,2,3,1,0,1,1,1,0,0,2,1,0,0,5,4,0,6,10,4,7,0,0,1,1,3,3,1,3,4,32,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3695825194639627,0.5356562706304698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2041585834159749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29308279600376874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1693410200470911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30961974144853105,0.17497712857456002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2668806357909045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23705166728070395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.407831265273962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kru4me,2018/01/05,"On a cut but scale is wild. 36M Currently 189. 1500+/- calories perday strictly. I notice fats going away but scale is wildly going up and down by 3-4 lbs every week. I do eventually loose a pound safely. Am I gaining muscle while loosing fats at the same time ? Diet is mostly protiens with veggies for fiber and digestion. TIA",0.7969696969696969,3.205883761904765,2.751572871572872,85.53610389610391,100.2698412698413,4.195670995670996,21.6002886002886,6.11248444174946,0.7789492063492071,259,10,44,3,11,86,53,63,0.065,0.7390000000000001,0.196,0.9011,1,0,0,0,0,0,11,0,0,0,1,0,2,1,0,3,0,5,4,2,0,0,8,7,5,0,0,2,0,0,0,0,0,3,0,0,0,0,3,4,1,0,0,0,2,0,1,0,0,0,0,3,1,8,7,2,11,0,0,0,0,0,5,0,1,4,26,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4134378485048679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3707578650249561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5001767420511284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5009954646175515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25659445201644243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3529784827492273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,gymgorilla,2018/01/05,"Are front squats really that difficult? I have been having a lot of problems with back squatting due to having a heavy manual labour job and some weeks my back is just in bits and backs squats ontop of that is really not a good combination so I've been looking at ways to hit my quads without hitting my lower back as much and I tried front squats this week and I thought id warm up with 60kg as I would do for my back squat but it ended up turning into my working set it was hard AF but really enjoyable and I had a great pump in my quads and I think I'll defiantly be sticking with them, and just for reference my back squat the week before was 110kg 8 reps and my front squat this week was 60kg 10 reps, now to me that seems like a hell of a weight drop considering the movements are very similar and I know the front squat doesn't work the glutes like the back squat and its mostly quad dominate exercise but damn my glutes cant be taking over that much on the back squat can they?? Could I have something else that's weak and that needs working to help me have a better front squat?",3.2442712129099442,4.47834358849558,4.005325351379491,90.02465642894327,73.2920353982301,7.6185320145757425,22.58615304528892,8.124751697461798,0.887953461738678,865,21,192,13,17,276,125,226,0.112,0.772,0.117,0.6384,2,0,1,0,0,0,6,0,0,2,4,12,12,2,0,13,0,23,3,0,0,0,34,33,17,0,4,7,0,3,2,0,1,2,0,0,0,11,15,1,0,5,1,0,6,4,5,0,0,7,4,21,7,23,20,6,32,1,0,1,0,3,8,2,4,17,123,32,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6844144479998238,0.0,0.0,0.0,0.09467377058625516,0.0,0.0,0.09840012222401684,0.12146672577634725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08883178015048332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0929431640886148,0.0,0.09854302950954684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09331931879404287,0.0,0.12266416091829327,0.0,0.0,0.0,0.0,0.09966679603760603,0.0,0.0,0.0,0.0,0.0,0.07457500058150755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11040803859071127,0.0,0.0,0.0,0.061145395948787935,0.0,0.0,0.0,0.0,0.0,0.0,0.108711693651858,0.0,0.0,0.0,0.0934300875971206,0.0,0.0,0.09458897884117752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16357729424926082,0.08249762340751017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10646046258827438,0.0,0.0,0.0,0.0,0.0,0.0,0.2138273492625638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10128661005276704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08565311702632697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08365341310193544,0.0,0.0,0.0,0.0,0.0,0.0,0.07129069358408256,0.0,0.08832773716561003,0.0,0.0,0.0,0.0,0.0,0.07553800154553908,0.12101855414563475,0.0,0.0,0.0,0.0,0.0,0.0918008663058786,0.0,0.08831273434819271,0.35698313228203704,0.1354842846073356,0.0,0.0,0.0,0.0,0.0,0.10725033579818433,0.0,0.24299505883623845,0.0,0.0,0.07903566574987292,0.0,0.0,0.0 fitness,Mi9937,2018/01/05,"Getting a barrel chest No matter when throughout my life i always had a more of an hourglass shape, a bit wider hips than preferred and a narrower waist. I think mainly because i havent worked those muscles, what are good workouts to use to build a wider core and get a more V shape. Even when i was down to 12% body fat i still had the figure so i know its partly ribs are narrow and lack of core build. even when i was a rower i had abs but i just couldnt build the sides of me, like right under my arms, instead of having that straight slightly tapered to the waist build like the rest of the rowers i had an hourglass shape. So is there anything that can really target that area? I heard maybe farmers carry?",4.086666666666666,5.010611000000001,4.284333333333337,89.994,70.94444444444444,6.315555555555558,24.816666666666666,5.6839178017228535,0.5183050000000002,560,15,116,2,10,174,90,144,0.025,0.882,0.093,0.8385,3,0,0,0,0,0,11,0,0,0,1,11,3,0,0,14,0,13,9,8,1,0,13,19,9,0,3,2,0,0,2,0,0,2,1,0,0,6,3,3,0,4,1,0,0,3,0,0,0,7,1,14,3,12,11,7,15,0,0,0,0,1,11,0,0,6,81,20,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2140670292144812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21170909337581775,0.0,0.0,0.0,0.0,0.0,0.0,0.15682777752343588,0.0,0.0,0.0,0.0,0.0,0.2808692945404627,0.2857660087287689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.339845292458053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2688231249711299,0.0,0.0,0.2157836318477866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14138739736967154,0.0,0.0,0.0,0.0,0.0,0.18171552466487906,0.2513756463685133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2584596137527722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27859544969160555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1648120403810983,0.0,0.0,0.0,0.0,0.21970489557039052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20545402340586544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1648465181413545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22219637298321784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18729368150258904,0.0,0.0,0.0,0.0,0.0,0.0 fitness,iarcfsil,2018/01/05,"Suggestions for loosening up the upper leg/lower butt area? I've originally had relatively tight hamstrings, and after going skiing for the first time this season about 1.5 weeks ago, my upper right leg (glutes) and lower butt area has been pretty tight. I lift about 2-3 times a week and was able to do squats and deadlifts without issues, but the area still remains pretty tight. I've tried foam rolling the area a few times and using a rubber ball to rub the area, but to no avail. I'm not exactly certain if it's my glute, IT band or TFL that's tight, so is there any good stretch to isolate one from the rest and loosen it up?",7.788986666666666,6.251371752000001,7.261400000000003,80.10836666666668,63.48,9.933333333333334,31.23333333333333,8.344100000000001,2.0890533333333337,499,13,101,5,6,156,85,125,0.07,0.846,0.084,0.5844,2,0,0,0,0,0,16,0,0,0,1,5,2,0,0,9,0,6,3,3,2,2,20,9,11,0,1,6,0,5,0,0,0,0,0,0,0,5,6,0,4,0,3,0,1,3,0,0,2,3,5,3,2,13,6,2,23,0,0,0,2,2,11,2,2,11,55,8,0,0.2304861685345842,0.0,0.0,0.0,0.0,0.0,0.20431208166627976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1567384983110133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19605141721160355,0.0,0.0,0.0,0.0,0.0,0.0,0.13099060113404246,0.1933208628246107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24056767776356344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1561833928279604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4689745893459814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19683392857350576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1840665519228403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4031950151795529,0.0,0.0,0.0,0.0,0.15648497892552754,0.0,0.0,0.0,0.0,0.1990660467329385,0.0,0.0,0.0,0.0,0.3697642033741517,0.0,0.0,0.0,0.0,0.0,0.0,0.2221804415492345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kharjula,2018/01/05,"How do I keep my scapulas retracted during flat and incline dumbell press? So I've never had a problem with keeping my scapulas retracted during barbell bench press, but I can't maintain it during dumbell bench press for some reason. I have no problem setting my form up, but as soon as I push the dumbells up, I stop retracting the scapulas and get a heavy strain in my front shoulders. Any ideas or tips? ",8.074870129870131,7.479747363636362,7.548668831168832,75.22871753246757,62.376623376623364,9.258441558441561,41.327922077922075,8.07648339933343,3.625288311688312,325,17,55,3,4,102,53,77,0.097,0.843,0.06,-0.4106,0,0,0,0,0,0,7,0,0,0,0,4,3,0,1,4,0,4,1,1,2,1,16,7,9,0,2,3,0,3,0,0,0,0,0,0,0,1,3,0,3,2,0,0,2,3,3,0,0,1,3,9,0,7,6,2,9,0,0,0,0,0,3,0,2,3,37,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20335105959500435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1562311444686745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33756914495219464,0.0,0.0,0.0,0.5315842670124036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2306308304215851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5722637911504757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3074532563432588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2500029681059573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,toolemeister,2018/01/05,"Started Weight Training but with High BF - looking for some advice on my Calories. Hi all, I started doing a slightly modified Greyskull LP programme a couple of weeks ago. I'm a 26YO 6'1"" male @ 185lbs. I had a DEXA-esque scan which put my BF around 25%, and I'd say that this roughly correlates with comparison pictures I've found online (I am aware of the inaccuracies surrounding these technologies which is why I used visual comparisons also). I'm not wanting to bulk really just yet as I'm going on a very beachy-hot holiday at the end of April, so I'm currently eating between 2300-2400 calories per day, working on a minimum 0.8g of protein per lbs of total bodyweight along with 50% carb calories, rest as fats. My previous workout history is quite minimal. 2 years ago I ran 5/3/1 (not the beginner one) for about a year. Made some moderate strength and size gains. Based on this, I THINK that I still do really qualify as being able to benefit from ""noob gains"", so I am expecting to be able to put on some size and add strength even though I'm running a deficit. I'm tending towards the idea that my calories are perhaps a tiny bit off, even though I have a very sedentary job/lifestyle outside of the gym. Am I doing anything wrong here? Thanks!",5.5275570539419085,6.486230912863071,6.050350103734442,78.51253760373446,67.67219917012449,9.344502074688798,34.97951244813278,9.516144504307137,3.3494665975103737,994,48,183,20,16,322,156,241,0.039,0.858,0.103,0.9502,2,0,0,0,0,0,38,0,0,0,6,13,5,0,0,15,0,13,3,1,2,2,25,31,12,0,2,4,0,2,0,2,0,1,1,0,1,8,9,3,0,3,3,0,5,2,1,0,1,4,5,14,4,31,25,7,30,0,0,2,0,5,11,0,3,14,105,22,2,0.2859286350239027,0.0,0.0,0.0,0.0,0.1397030764658472,0.2534584830020542,0.0,0.0,0.0,0.0,0.11432851306272222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11764745196303268,0.12726855278108642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15608000728944751,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15818729810219626,0.0,0.09220015765231176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14628818789572015,0.0,0.0,0.1266239512580104,0.0,0.0,0.18885316677610636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15675299500668302,0.0,0.0,0.0,0.0,0.0812499162560319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1510496507370778,0.0,0.0,0.0,0.0,0.0,0.16138931279445706,0.0,0.0,0.14187002537453292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12005402022659865,0.0,0.0,0.0,0.0,0.13527629396239246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0968763214917166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2874372522179355,0.0,0.15206014949964333,0.0,0.0,0.1831732052174518,0.0,0.0,0.0,0.0,0.0,0.0,0.11369096345304215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20238175953652626,0.0,0.11417148863958182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13162233570318466,0.0,0.0,0.0,0.09160576201552724,0.2809234321720104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12347526835089227,0.0,0.2359210687638247,0.08432405854629198,0.0,0.11467735203339095,0.17409202391817727,0.0,0.0,0.1290030598774297,0.0,0.0,0.0,0.0,0.10407972584550433,0.0,0.0,0.0,0.1563090382847678,0.0,0.1841286664168556 fitness,sunflower2018,2018/01/05,"How am I supposed to fit everything in? I’m feeling really overwhelmed with how I’m meant to fit everything into my schedule. I go to a gym and they have dance inspired aerobics on a Wednesday and Friday night which I really enjoy and have rarely skipped a class! But it’s mainly just cardio with some squats and one floor work track. So I want to add some resistance training so I have a full body weights routine from a PT to follow that I can do two other nights a week and I’ve been told you should really do 3 times a week. But then I also get told core strength is important so I want to do a Pilates class but I work full time so I can only do the Sunday class but this is also the third day I had planned for weights and also means I can never plan a Sunday brunch or anything if I commit to this. Then also I keep getting told yoga is important but not to do that before weights so I have to do it after a session which starts to get late at night. Then on top of all that after a few days in a row my muscles get sore and tired! I need to have rest days but then I can’t fit everything else in. Help! I’m trying to lose another 20lb or so and mainly just have a good level of fitness I don’t care about specific body look I just want to make sure I’m putting my effort into the right places. Should I prioritise doing weights and not stress about not doing Pilates ? Is my dance cardio a waste of time (but I love it). Any tips appreciated. ",1.4583858892921953,3.4068248453947376,3.131828493647916,91.27986842105268,80.15131578947368,6.035208711433757,21.66696914700545,7.0983637204850245,0.5625527676951001,1139,34,247,14,29,377,150,304,0.047,0.7559999999999999,0.197,0.99,0,0,0,0,0,0,16,0,1,1,8,17,10,0,2,17,0,28,12,2,3,4,50,54,35,0,7,16,0,5,0,0,2,4,0,0,0,11,14,5,1,4,4,0,5,6,3,0,3,6,6,27,7,32,46,9,48,0,2,1,1,7,19,0,5,24,169,38,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30731399951397664,0.0,0.0,0.0,0.06533204712106297,0.10073954897974907,0.0,0.0,0.0,0.0,0.0,0.07905881924562651,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08174993653325074,0.0,0.0,0.0,0.0,0.2134279909321311,0.0,0.0,0.0,0.0,0.09795149601866897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1858748866199707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08025557362291083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2590291345082036,0.0,0.0,0.0,0.04857673568461705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20077398195088209,0.0,0.05459975831033147,0.08058037977676961,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06439483213516878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0853929368512699,0.0,0.0,0.0,0.0,0.10837305668495104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08067602762691219,0.107479652652477,0.0,0.0,0.086708455736084,0.0,0.06412860250218769,0.0,0.0,0.10465024036925318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0712359446121723,0.07409641390943131,0.0,0.0,0.2704703333877689,0.0,0.0,0.0,0.0,0.0,0.06510066696898308,0.07306685329588343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10037447358344334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09657858877682204,0.0,0.0,0.0,0.0,0.18463796385253145,0.0,0.0,0.0,0.0,0.08204470270648646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06800004028492533,0.0,0.0,0.0,0.1100498021686985,0.0,0.0,0.0,0.0,0.09054643568970656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16806053403943672,0.11042028082428214,0.0,0.2754018652504065,0.0,0.06522637467544724,0.0,0.09384808636990527,0.0,0.0,0.0,0.0,0.0,0.1699967247424202,0.0,0.15412583774145389,0.4679577711679552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1398826765128688,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AfghanTornado,2018/01/05,"What is the best way to condition your core to handle punishment? Hi, I don't post often here so sorry for any rules or mistakes I've made with this post. I feel like this sub is best equipped to answer my question. By punishment I mean blunt trauma such as punching and kicking. I need to strengthen my muscles in about a months time, because I have an amateur kickboxing bout coming up. So should I just do basic crunches and planks or should I hit my body with punches to strengthen them? ",5.872035087719297,6.530754536842108,5.738684210526317,82.11995614035091,66.78947368421052,8.438596491228072,32.675438596491226,8.344100000000001,2.462438596491228,391,16,73,5,6,122,70,95,0.129,0.7190000000000001,0.152,0.5297,0,0,0,0,0,0,8,0,1,1,2,7,7,2,0,3,0,7,1,1,1,0,18,13,7,0,4,3,0,1,1,0,2,0,0,0,0,3,5,0,0,4,0,0,1,1,4,0,0,1,1,12,3,13,9,2,8,0,0,0,0,4,2,0,4,3,50,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1575280359342972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14120997983329575,0.0,0.0,0.0,0.4861988787369809,0.0,0.0,0.2573078122184104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1995435468118541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11712778187276725,0.1654888021973808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11317111839123947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2191901766443631,0.0,0.0,0.0,0.2523317047585013,0.0,0.0,0.0,0.0,0.0,0.0,0.1848985807869517,0.0,0.0,0.1717634596982043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4437079586966833,0.0,0.0,0.0,0.0,0.0,0.2594978730438623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2593100692603234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13507534210198405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1838707608839205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,edgyaf12,2018/01/05,5x5 and PPL Hi this may be a stupid question but for the new year I wanted to try a power building program. I’ve been lifting for exactly a year now and was just wondering if a 3 day PPL all at body building reps and sets with 2 days a week of 5x5 would work as a power building program? Any advice would be appreciated ,2.985223880597016,4.1064505074626885,4.782268656716422,84.64295522388062,73.77611940298506,7.151044776119402,28.32537313432836,7.554174236665415,1.5810023880597015,252,10,53,3,5,86,49,67,0.036000000000000004,0.892,0.07200000000000001,0.5023,2,0,0,0,0,0,2,0,0,0,3,2,1,1,0,7,0,7,1,1,0,2,15,9,6,0,4,3,0,0,0,0,3,0,0,0,0,1,4,0,0,2,0,0,0,0,1,0,0,2,0,1,0,7,2,1,9,0,0,0,0,2,1,0,4,7,31,2,3,0.0,0.0,0.0,0.0,0.0,0.2675658496518562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1862015022537923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3041433284719412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35317208674795064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26444926885276865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3067320271331523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1859003274247836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1615013709203977,0.0,0.2196354146870948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2969373587559255,0.1993383465982052,0.0,0.0,0.3890162789726284,0.0,0.0,0.35265181212479024 fitness,Eazzywex,2018/01/06,"Should I be adding my calorie burned through exercises when counting calories? I am currently trying to aim for 1800 calories a day to reach a calorie deficit of approximately 500 calories. I am doing strength training 5 times a week and doing cardio twice. Should I be including my calorie burned when exercising as to reach my 500 calories deficit a day goal?",8.2065625,9.36055653125,7.428124999999998,70.30437500000001,61.8125,9.525,44.125,9.516144504307137,4.6094187500000015,294,18,46,5,4,91,39,64,0.08900000000000001,0.8220000000000001,0.08900000000000001,-0.3313,1,0,0,0,0,0,4,0,0,0,2,2,1,0,0,4,0,8,3,0,0,0,3,8,4,0,2,0,0,0,0,0,2,3,0,0,0,0,1,0,0,0,2,0,0,0,0,0,1,0,0,7,1,7,4,0,7,0,0,0,0,0,0,0,0,7,30,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7316253469487268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33075298325906394,0.0,0.0,0.0,0.0,0.3851079874472226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4549930260693391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,lawkid1234,2018/01/06,"If you’re eating a deficit, then exercise and eat those calories back, will you still lose weight? Let’s say your maintenance level is 2000 but you’re eating 1400 calories a day. Then you go swimming for 30 minutes and burn 200 calories. Then you go and eat a 200 calorie meal. You’re still eating at a deficit to lose weight, right? ",3.188974358974363,5.439762692307691,2.976538461538464,93.01762820512822,75.92307692307693,5.564102564102565,26.21794871794872,6.42735559955562,0.8607948717948717,265,10,53,2,6,79,40,65,0.174,0.826,0.0,-0.8796,0,0,0,0,0,0,8,0,4,0,2,3,2,0,0,4,0,3,9,0,0,0,5,5,8,0,1,2,0,2,0,0,1,1,1,0,0,1,3,8,0,0,2,0,3,0,2,0,0,0,3,4,0,3,3,0,13,0,2,0,0,5,3,0,1,7,26,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11543565884222913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09681719943890583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7680687877164899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17063722116872976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15351138863961802,0.0,0.0,0.0,0.0,0.0,0.0,0.3358994586854909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12820459755405486,0.0,0.11938418505251384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23977754631481396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3656198130152832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MrTruxian,2018/01/06,"Need weightlifting advice So In preparation for the next year of football, there are a few core exercises I really want to focus on. All I want for these exercises is to just be able to do as much weight as possible, end goal is to increase my 1 rep max as much as I can. My goal is not to look good or be bulky necessarily, my end goal is strength. The exercises in question are 1. Bench press 2.Deadlift 3.Power cleans 4.Squats The problem is our football program just got a new head coach and he is still figuring out the workouts so I needed figure out something to do on my own as well. So, I need advice... How many reps should do? How many times a week should I do each exercises based on how many reps I’m doing? How many other exercises should supplement the core ones with if any?(already doing a lot of supplementary exercises at football) How many reps should I do for the supplementary exercises? Additionally trying to gain about 20 pounds by August, how much cardio should I be doing to keep in shape but not lose out on gains from heavy lifting? ",4.076647348594612,6.10979098522168,4.994152419588527,80.52554332077659,72.64532019704433,7.929179947841206,27.21211243117937,8.671277953709913,2.0338799768183136,842,31,161,16,17,274,111,203,0.018000000000000002,0.897,0.085,0.8882,1,0,1,0,0,0,23,1,0,0,7,15,5,0,0,10,0,25,10,1,6,1,37,34,18,0,12,7,0,3,0,0,5,8,0,1,0,2,7,1,1,3,10,0,1,2,2,1,1,1,4,13,3,33,25,9,22,0,1,1,0,3,12,0,4,9,112,15,4,0.1252967468129619,0.0,0.0,0.0,0.0,0.2448770617111477,0.0,0.0,0.0,0.0,0.1382680758090875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22195145526303015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10509296656282448,0.10021125450197804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1285906103424296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1113695056051231,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10521771053083118,0.1401750100171044,0.0,0.10652281348631266,0.0,0.0,0.0,0.6351561758314753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2763225772079724,0.2787178503974915,0.0,0.12101237884540712,0.13325451169618582,0.0,0.0,0.0,0.0,0.0,0.0,0.0849043183457578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1412532558494633,0.0,0.0,0.0,0.11989206500472822,0.0,0.0,0.14036103193812294,0.0,0.0,0.0,0.08026830441495005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0964595571418176,0.0,0.0,0.0,0.0,0.1000621438572374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07306154067638472,0.0,0.0,0.0,0.0,0.0850682663915318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1478065351941106,0.0,0.10050549251009792,0.15257768247806627,0.11265682291921747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08068699693233745 fitness,tariq_ahmad,2018/01/06,"Added benefit of kettlebell swings Hello all, Have been incorporating kettlebell swings into my workouts on a weekly basis over the past year. Generally 1-2 times a week, 100 swings total, 24kg (53lb) bell. So nothing crazy. However, along with increased hamstring and grip development, noticed my forearms have gained noticeable size. Nothing drastic, but they are definitely bigger and more defined before I began doing swings. Anyone else have the same results? What other benefits have you experienced from kettlebell swings?",7.820382352941178,11.297988847058823,7.433750000000002,60.69062500000001,66.41176470588235,9.897058823529411,36.507352941176464,10.125756701596842,4.989735294117649,432,22,52,12,8,136,71,85,0.0,0.836,0.16399999999999998,0.9065,1,0,0,0,0,0,16,0,1,1,1,1,2,0,0,4,0,7,1,1,1,2,11,8,4,0,0,1,0,1,0,0,0,0,0,0,0,2,5,0,0,0,1,0,1,0,0,0,0,2,2,5,2,7,6,5,11,0,0,0,0,3,4,0,0,6,33,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1744358464809155,0.25561240747973785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2122813526327156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20840091683810072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4787480936367922,0.5680485225358146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23814819232294646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14546848190541553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40022099953678414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16065107366464104 fitness,Spaanky,2018/01/06,"Need clarification with 5/3/1 So i'm trying to start Wendler's 5/3/1 and i don't understand the resource on the fitness wiki. So i found Violetzen's calculator but even in KG's its giving me weights in like 23 kgs which i cant achieve and i've also seen a 5/3/1 which has 2 main lifts (eg squat and bench) on the same day what is that called? Due to the fact that theres a million variations. P.S Blackbeast iron calculator won't work because i use kgs",2.8173387096774185,4.667664000000002,4.042674731182796,86.78401209677419,75.66666666666666,7.230645161290322,26.678763440860216,8.07648339933343,1.5269795698924733,364,14,78,6,8,119,69,93,0.0,0.904,0.096,0.7845,0,0,0,0,0,0,12,0,0,0,2,5,1,0,0,6,0,5,1,0,1,1,12,13,7,0,1,1,0,1,1,0,1,0,0,0,0,6,4,1,0,3,0,0,0,3,0,0,1,2,2,5,1,7,10,2,8,0,0,1,0,2,5,0,0,4,41,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24537841745027186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1870457338193312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3133161340083712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19788527085083346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20266375356675104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3364322758595528,0.0,0.0,0.0,0.2943471845525518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14990565760036015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.227516655696189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21718167474385872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20832301319422086,0.0,0.0,0.3194294131637834,0.0,0.2650097086941697,0.0,0.0,0.0,0.0,0.0,0.3736462950088513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22338188202112802,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PaperPals,2018/01/06,"Time spent at the gym? When I first started lifting it was a couple years back when my friend at college started. He had started a couple months before me and convinced me to get into it too. I started working out with him and he seemed pretty knowledgeable and we’d spend 2-3 hours in the gym. I’m out of school know, have been for about a year and a half and workout on my own. Doing some browsing on my own advice that comes up a lot is you don’t need to spend that long in the gym. On my own I’ve been spending anywhere from 1.5hrs in the gym to 2.5hrs between 2-4 days a week. Apparently that’s too long. I can maybe see the 2-3hrs in there if I was lifting with a partner but I’m not anymore and it does seem like I spend too long in the gym. I usually hit 3 different parts with 3-4 different lifts 4 sets 8-10 reps, but I don’t really have a set rest time- just whenever I feel ready to start the next set I’ll start. Is my problem too long of rest or too many lifts/sets/reps? How long do you spend in the gym just lifting? Not counting cardio and stretching, just lifting. How long do you rest for if you have a set rest time?",1.4436221701795482,2.9551607704918013,2.8692974238875877,95.18592896174866,78.59016393442623,5.795160031225605,22.684621389539426,6.42735559955562,0.2704916471506631,884,27,208,7,21,288,123,244,0.016,0.923,0.061,0.8385,3,0,0,0,0,0,27,1,4,0,2,15,4,0,0,17,0,17,1,0,2,0,35,35,16,0,4,10,0,1,1,2,0,1,0,0,1,6,14,0,0,5,7,6,1,4,1,0,2,6,2,21,3,29,27,10,48,0,0,1,0,10,16,0,7,28,129,27,3,0.0,0.0,0.0,0.0,0.0,0.10616500766336068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10774499304870043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08354001696081959,0.0,0.0,0.0,0.09244747446386502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09358661148230467,0.0,0.0,0.0,0.0,0.24042356317574085,0.0,0.07006596197696255,0.0,0.0,0.0,0.0,0.22701831895991764,0.0,0.0,0.09507451288439428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.054933333555738977,0.0,0.0,0.0,0.0,0.09241196358975573,0.0,0.0,0.08393756961108087,0.0,0.05676165742912592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10699179851892694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0597075345743033,0.0,0.0,0.0,0.0,0.0,0.0,0.0530776447402991,0.0,0.0,0.5768755856445024,0.0,0.0,0.0,0.0923646766346535,0.0,0.0,0.0,0.11014728746479356,0.10914683070271282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08671807192068016,0.0,0.0,0.08055765484006826,0.0,0.0,0.1155434172277879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11765014247495628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11052932769260393,0.0,0.10395699712386468,0.0,0.0,0.0,0.0,0.0,0.0,0.06959970112178293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1099528532348297,0.08657467033913313,0.1978096200964888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4613898618912444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19005240355966466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1196552823373729,0.0,0.0,0.0,0.08714712850590071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07909364039445267,0.0,0.0,0.0,0.0,0.0,0.13992548894203272 fitness,SteakandEggsandSteak,2018/01/06,"Is it okay to climb on my rest day or should I move it to a different day of the week? I've been running PPL 6 days and usually go Pull, Push, Legs in that order (with a Sunday rest day). I've been wanting to do some more climbing (just as a fun side thing to do with my friends). Would it be okay to go climb in the mornings on my rest day? Or would it be better for recovery for my pull muscles to move it to Saturday with my legs? Basically, I want to climb, but I don't want to overwork my muscles and end up either hurting myself or find myself unable to progress as well in my Pull related exercises. I also might just be overthinking this, but I was hoping to get your opinions on this.",6.3379014778325145,4.506017903448278,7.218226600985223,80.20586206896553,66.51724137931035,10.492610837438423,33.817733990147794,9.23628265651192,2.671876847290641,536,19,119,8,7,181,79,145,0.024,0.838,0.138,0.9125,1,0,0,0,0,1,16,0,1,0,6,5,8,0,0,5,2,14,3,2,0,0,24,21,10,0,7,8,0,0,0,1,4,1,0,0,0,9,5,0,0,1,1,0,13,1,1,1,0,3,0,15,7,26,11,6,32,0,1,0,0,2,8,0,7,10,86,24,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1397932870084222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15460279859251105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5636810431462679,0.0,0.0,0.0,0.0,0.18263636041522316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15482732947502253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15977065084446168,0.0,0.0,0.0,0.13505564032102554,0.0,0.09132956821710607,0.0,0.19869396633118933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1736230326127355,0.0,0.0,0.18713476631984105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.185442857527363,0.0,0.0,0.0,0.3715848640580331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11613416305918554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19252547874263976,0.0,0.3093175184989005,0.0,0.14021982405539368,0.0,0.15717270264393962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2483560962604224,0.0,0.0,0.0 fitness,ITagEveryone,2018/01/06,"After a long day of snowboarding, my lats are sore. Why? I expected DOMS in my hamstrings, quads, etc., but my lats are just as tired as my legs are. I don't think I understand the lats' function very well.",1.730853658536585,3.8281590975609774,2.797743902439024,93.26051829268292,79.97560975609757,7.0268292682926825,22.445121951219512,8.07648339933343,1.0448975609756106,157,5,35,3,4,50,31,41,0.134,0.792,0.07400000000000001,-0.3634,0,0,0,0,0,0,9,0,0,0,0,2,1,0,0,2,0,4,3,1,0,0,5,6,3,0,1,2,0,0,0,0,0,2,0,0,0,0,0,0,0,2,0,0,0,1,0,1,0,0,0,7,1,5,6,1,4,0,0,0,0,0,1,0,0,3,22,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2345280588206535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4055726084687437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3218241484282026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2330161041948032,0.0,0.0,0.0,0.4179691176209913,0.0,0.0,0.0,0.0,0.0,0.0,0.3785787586787797,0.0,0.0,0.0,0.3000543149867727,0.0,0.0,0.0,0.0,0.32697044985699386,0.0,0.3281430095713023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kyaputen_hs,2018/01/06,"Should I stick with coach's program or switch asap? I started going to the gym 3 months ago and about a month ago I had an appointment with a coach who created a program for me. Here's what he came up with: * 3x15 Leg Press - 40kg * 3x15 Leg Extension - 17,5kg * 3x15 Leg Curl - 17,5kg * 3x15 Chest Press - 15kg * 3x15 Vertical Traction - 20kg * 3x15 Superman * 3x30 sec. some exercise for the core which involves a bosu ball Since I have some past experience lifting weights (went to the gym for a couple months and did SS for 1 month a few years ago) and did some research beforehand, I asked him if I could start with free weights instead, but he said that I should do his program for a couple months to build a strength base first (and that those are too dangerous for beginners). I've been doing Deadlifts instead of Supermans anyway though because that was my favorite exercise. Should I stick with this program or scrap it and move on to one of the recommended beginner routines? And shouldn't I do less reps if he wanted me to concentrate on getting stronger first? I'm female, eating a caloric deficit and go to the gym 3 times a week if it helps.",2.5112790017547297,4.983401668161439,3.0603626437902136,90.39032559953208,79.4035874439462,6.5688438292064735,26.287580425034122,7.7425588080867325,1.5308664067069606,904,37,182,15,23,281,130,223,0.036000000000000004,0.862,0.102,0.9151,0,0,0,0,0,0,30,0,0,0,3,7,3,1,0,16,0,15,9,4,0,0,28,26,14,0,9,6,0,4,0,0,4,2,1,0,0,10,13,3,0,0,8,1,5,1,1,0,3,8,5,14,3,23,13,5,26,0,0,0,0,10,3,0,8,18,105,24,5,0.0,0.0,0.0,0.0,0.0,0.0,0.363250415853576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12769814559768328,0.0,0.0,0.0,0.0,0.08326721342522331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1562286082368896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10906021434634276,0.3022801532768093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13977107008660333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13361639212260276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2323757467823845,0.0,0.0,0.0,0.0,0.07136539481107397,0.0,0.15526048825825575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09155693530536094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5451452371349251,0.14517916293156136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09256049525067077,0.0,0.0,0.0,0.0,0.0,0.1303956485968141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1299333890510384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11299302521051313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1933656811484606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1342041667611359,0.0,0.07964980486909579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08056743382085077,0.0,0.10956849243242356,0.33267249839654445,0.0,0.12662519087307356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08796288035589257 fitness,neontetrasvmv,2018/01/06,"Help in finding a planet fitness friendly workout similar to '5/3/1 for Beginners' I've been going over all the fitness routines in the wiki, and I'm wondering which one might be the most suitable for helping to build a little bit of muscle mass at a gym like planet fitness which does not have a squat rack? I'm a beginner and started going to the gym for the first time in my life at the beginning of this week. I would love to attempt the 5/3/1 for Beginners workout, but I'm not sure if I can do something close to that effective using dumbbells and hammer strength machines? My planet fitness is brand new and has a mind boggling array of machines I've not seen at the other gyms or other Planet Fitness gyms I went to go see. It's got just about everything except the most effective tool, which I'm assuming is a squat rack when you're after gains? I'll probably stick with PF for 3-4 months before gaining a bit more confidence and going to this other old hole in the wall gym which is more for serious weight lifters. It's just too intimidating for me currently. Thanks for any advice!",9.761085150571132,7.0512698644859855,9.45342679127726,69.63700415368643,60.635514018691595,12.314849428868122,41.06749740394601,10.504223727775694,4.269850051921081,877,37,159,15,9,286,125,214,0.041,0.745,0.213,0.9895,1,0,1,0,0,0,16,0,0,0,7,5,7,0,0,18,0,11,3,0,3,2,29,29,9,0,2,9,0,1,1,1,2,1,0,0,0,12,7,1,0,5,7,0,5,3,1,0,2,4,3,6,6,30,22,7,36,0,0,2,1,4,17,0,7,15,99,18,0,0.0,0.0,0.0,0.0,0.0,0.161847369883223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11263105305588555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1409351435434101,0.0,0.0,0.0,0.3616404063560743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14494003431017805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14885356410028314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1513787514866656,0.14088100761196398,0.0,0.0,0.1279618885256467,0.0,0.0,0.0,0.3765152660037705,0.0,0.13246588194507966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2220306288979801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.116986223589398,0.08091627731100529,0.16600031177657842,0.0,0.0,0.0,0.0,0.0,0.0,0.1494835246828844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17570253420285742,0.16723459024109166,0.0,0.1322007332793704,0.0,0.0,0.0,0.0,0.15996218757756936,0.0,0.0,0.0,0.0,0.0,0.17379615275835728,0.0,0.1122321586184176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17857235510320768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1319821191679856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12750663957181038,0.0,0.0,0.11723061625394188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15610012010324315,0.0,0.0,0.0,0.0,0.1524857532872935,0.0,0.0,0.0,0.0,0.0,0.0,0.09657758971346456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14304729669358818,0.0,0.0,0.0,0.0,0.13285482525729606,0.20168729924635787,0.0,0.15353654351856125,0.0,0.0,0.0,0.0,0.17961384308666076,0.0,0.0,0.0,0.11765563818290005,0.0,0.0,0.0 fitness,thefkisalot,2018/01/06,"Help in finding a planet fitness friendly workout similar to '5/3/1 for Beginners' I've been going over all the fitness routines in the wiki, and I'm wondering which one might be the most suitable for helping to build a little bit of muscle mass at a gym like planet fitness which does not have a squat rack? I'm a beginner and started going to the gym for the first time in my life at the beginning of this week. I would love to attempt the 5/3/1 for Beginners workout, but I'm not sure if I can do something close to that effective using dumbbells and hammer strength machines? My planet fitness is brand new and has a mind boggling array of machines I've not seen at the other gyms or other Planet Fitness gyms I went to go see. It's got just about everything except the most effective tool, which I'm assuming is a squat rack when you're after gains? I'll probably stick with PF for 3-4 months before gaining a bit more confidence and going to this other old hole in the wall gym which is more for serious weight lifters. It's just too intimidating for me currently. Thanks for any advice! ",9.761085150571132,7.0512698644859855,9.45342679127726,69.63700415368643,60.635514018691595,12.314849428868122,41.06749740394601,10.504223727775694,4.269850051921081,877,37,159,15,9,286,125,214,0.041,0.745,0.213,0.9895,1,0,1,0,0,0,16,0,0,0,7,5,7,0,0,18,0,11,3,0,3,2,29,29,9,0,2,9,0,1,1,1,2,1,0,0,0,12,7,1,0,5,7,0,5,3,1,0,2,4,3,6,6,30,22,7,36,0,0,2,1,4,17,0,7,15,99,18,0,0.0,0.0,0.0,0.0,0.0,0.161847369883223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11263105305588555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1409351435434101,0.0,0.0,0.0,0.3616404063560743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14494003431017805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14885356410028314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1513787514866656,0.14088100761196398,0.0,0.0,0.1279618885256467,0.0,0.0,0.0,0.3765152660037705,0.0,0.13246588194507966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2220306288979801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.116986223589398,0.08091627731100529,0.16600031177657842,0.0,0.0,0.0,0.0,0.0,0.0,0.1494835246828844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17570253420285742,0.16723459024109166,0.0,0.1322007332793704,0.0,0.0,0.0,0.0,0.15996218757756936,0.0,0.0,0.0,0.0,0.0,0.17379615275835728,0.0,0.1122321586184176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17857235510320768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1319821191679856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12750663957181038,0.0,0.0,0.11723061625394188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15610012010324315,0.0,0.0,0.0,0.0,0.1524857532872935,0.0,0.0,0.0,0.0,0.0,0.0,0.09657758971346456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14304729669358818,0.0,0.0,0.0,0.0,0.13285482525729606,0.20168729924635787,0.0,0.15353654351856125,0.0,0.0,0.0,0.0,0.17961384308666076,0.0,0.0,0.0,0.11765563818290005,0.0,0.0,0.0 fitness,--IIII-------IIII--,2018/01/06,"Is there a reason why I get sick after a hard workout? Genuinely curious, this is the 3rd or 4th time where I’ve pushed myself more than I normally do at the gym, and the next day I always feel like straight shit. It’s either flu-like symptoms like fatigue, sore throat, loss of energy, runny nose, things like that. This doesn’t happen normally, only when I push myself far, which kind of sucks because I really want to test my limits but I can’t without getting sick. I figure it might have something to do with recovery time, but I’m not too sure. Any thoughts?",5.338571428571427,5.8527354954955015,5.796087516087518,81.75081081081082,67.91891891891892,8.865379665379669,28.46975546975547,8.841846274778883,2.0989268983268987,444,14,86,7,7,143,85,111,0.17800000000000002,0.721,0.101,-0.8592,0,0,1,0,0,0,16,0,0,0,2,6,9,2,0,5,0,8,8,3,1,1,18,16,5,0,3,6,0,2,3,0,1,5,0,0,0,7,2,0,1,4,2,0,2,4,4,0,0,1,3,10,5,9,14,2,12,0,2,0,0,0,4,2,2,9,50,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16675827451789502,0.0,0.0,0.13628657135512162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12216888173882005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12924872307315524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1013339860882157,0.1431738884788348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2094132881424671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1772230701735189,0.0,0.1795291797140718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2086975517348938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29373254628273776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21260474190037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21313971456083894,0.0,0.3927210884090234,0.0,0.0,0.0,0.0,0.0,0.1524218412588692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12838862469656012,0.20605621747160752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20571934204198425,0.0,0.0,0.0,0.0,0.0,0.15428642688471475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1888852992117347,0.20830409967969796,0.0,0.0,0.0,0.0,0.0,0.0,0.13314437715332553,0.0,0.0,0.15910420350383112,0.23372290704338675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11820779019222155,0.0,0.0,0.0,0.0,0.0,0.18084004611536053,0.0,0.0,0.19318936271054304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,matjordan04,2018/01/06,"Might have hit a plateau, need help/advice Name's Matt. 21 years old 5'11 standing at around 177. I've been working out for a solid 4 years now and I really don't see much results anymore. 2 years ago I felt that I looked 10x's better than what I look today. My definition is kinda gone but i did put on some mass since then. Recently i've noticed that i have not been making much progress at all. I workout 3-4x's a week. I eat 4-6 meals a day (depending on my schedule for that day) and meals are usually high in protein and carbs. I take 4g's creatine HCL 40g's hydrolysates whey 10g's of Lucine 3-6g's of Citrulline. I normally take supplements only on,training days Workout time 1hr-1hr and 30 mins 1 mile run in 7 minutes Squats 185 6-8reps Bench 150 6 reps Dead lift 225 5 reps I recently started dropping the weight and doing up to 15 reps per excersise to try to change it up. I don't know if i should continue doing this or go back to my 12,10,8,6 rep sets. People tell me I should eat more. But I already eat a lot to the point where eating more just seems a little un healthy. I get my usual 6-8 hours of sleep a night, and drink plenty of water. I don't know what else i'm missing or if I'm doing something wrong. Advice would be really appreciated and and type of suggestions would be great. I'm tired of putting in so much work at the gym and not getting the results I thrive to achieve. Thank you! 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I like using SL 5x5 as it is simple and straightforward, but I've heard it will not help you look any bigger as it is not a hypertrophy work out. I want to build strength but I also want it to show in muscle size. Are there any modifications to SL 5x5 I should do or extra lifts or exercises i should do to achieve this? I'm about 6'3"" and 175 lb",1.8730172413793085,3.7814096781609203,3.7064224137931054,87.85894396551727,78.65517241379311,7.108620689655173,21.219827586206893,8.07648339933343,0.8005413793103444,330,9,75,6,8,111,57,87,0.034,0.841,0.125,0.7025,0,0,0,0,0,0,6,0,1,0,4,3,2,0,0,1,0,11,2,0,1,0,17,17,9,0,5,6,0,0,1,0,4,2,1,0,0,6,4,0,0,0,3,0,0,2,0,0,0,1,2,7,2,11,12,2,5,0,0,1,0,3,5,0,3,1,48,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31246949548211894,0.0,0.0,0.0,0.5314244540767593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26190047626537505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.190892686027664,0.0,0.0,0.0,0.3281177907931428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3374683512673326,0.0,0.0,0.4609295673513965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2844586932309713,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Deckard_Macready,2018/01/06,"Reached my size and strength goals and now I’m looking for a program for more all around fitness. So, not sure if there are any programs out there like this but I’m looking to maintain my size and strength but now add in cardio, stretching, and agility. I’ve only been doing weight lifting programs over the years phul, 5/3/1, ppl and now that I’ve reached where I want to be I’d like to get into something for the long run and be more all around fit and healthy instead of just being able to lift a lot. 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Can I still program some lighter squats and leg hypertrophy on that same day following Mag/Ort? Could someone take a look at the routine and let me know what they think? Much appreciated yall!",5.979354207436402,9.069850575342468,4.964814090019573,78.04178082191783,70.64383561643838,8.007045009784736,32.34637964774951,8.841846274778883,3.1031776908023483,344,16,55,7,7,102,57,73,0.0,0.895,0.105,0.7993,0,0,0,0,0,0,17,0,1,1,1,1,1,0,0,5,0,5,1,1,0,0,12,13,3,0,1,0,0,0,0,0,0,0,0,0,1,3,4,0,0,4,0,0,1,0,0,0,0,2,1,6,1,6,9,3,7,0,0,1,0,5,3,0,1,3,32,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2381588302368017,0.0,0.0,0.3847423832200873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2953521831412129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16393137623562729,0.0,0.0,0.0,0.0,0.30501986144466786,0.0,0.0,0.0,0.0,0.0,0.25048693534406324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2192761249730123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3362750908245165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25273859678374405,0.0,0.0,0.0,0.0,0.0,0.23821331629727666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2242755799323525,0.0,0.0,0.0,0.0,0.0,0.0,0.3822620274409302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2171573389152909,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Antranik,2018/01/06,"Recap of the first week of my Yoga Challenge! Hi everybody, Antranik here... On January 1st, I started a **yoga challenge** where I've been trying to post a new follow along yoga video every *weekday.* It's now the weekend and the next one is not until Monday, so maybe you can catch up to any or all of the previous videos! Here's a quick recap of the ones thus far! * [Day 1: Strong Foundation](https://www.youtube.com/watch?v=CqYKOHTWNtE&list=PLOj76wV2WfPunZC0NR39f5hAVgjSEsw79&index=2) * [Day 2: Standing to Seated Flow](https://www.youtube.com/watch?v=oo7wxRZZ6GA&index=3&list=PLOj76wV2WfPunZC0NR39f5hAVgjSEsw79) * [Day 3: Love Yourself Scrummdillymptiously](https://www.youtube.com/watch?v=XTN-eDA9ep4&feature=youtu.be&a) (spinal waves, chest opening, jaw massage, etc) * [Day 4: Glute Stretching Extravaganza](https://youtu.be/US4Z94NXm1Y) * [Day 5: Dynamic Mobility Rotations](https://www.youtube.com/watch?v=lo9FlOYLmT4) Hope you are enjoying them! And thank you SO MUCH for whoever has been supporting me thus far! This is definitely one of the more challenging projects I've had to do with all the preparation, editing and publishing going on at such a rapid pace. ",9.084799498746863,13.63643346783626,5.4923705096073565,66.56256578947371,79.81871345029239,7.5890559732665,30.66854636591479,8.192908349453996,3.4308511278195493,997,42,125,22,28,271,121,171,0.0,0.816,0.184,0.9814,0,0,0,0,0,0,111,0,3,1,5,8,10,0,0,11,0,9,4,3,2,2,13,16,7,0,1,2,0,0,0,0,0,0,0,0,0,2,6,0,0,0,6,0,3,1,0,0,4,3,0,7,10,17,13,5,29,0,0,0,1,6,9,0,2,15,68,9,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7751996936051976,0.0,0.08108945972229331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3845099711434116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1329876798222503,0.0,0.0,0.10046753234892478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10142819837365882,0.0,0.0,0.0,0.0,0.0,0.0,0.06776865409020935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11843539546252088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10762163652953416,0.0,0.0,0.0,0.11979581394370599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08765746656778528,0.0,0.0,0.11516581808238205,0.126816487693912,0.0,0.0,0.0,0.0,0.0,0.0,0.24240681922733676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11420201626903564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08440094518362401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13531576141780646,0.0,0.0,0.0,0.0,0.0,0.10978311055369652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08095830017808628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09564969614790328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,qwertyLurker44,2018/01/06,"Please help me find a routine worth doing with my gym-machine-loving-wife. My wife and I have been going to our local YMCA for the last few months now to lose weight. We’ve gotten our diet under control through CICO, and I’m hoping to build muscle and raise my metabolism to help. So far I’ve lost 20lbs 😁 I love that we workout together, but my wife insists on only using the machines because she believes they are safer, and find it’s simpler to just do “the circuit”. I really enjoy the fact that we’re working on improving ourselves together, and I don’t want to go through another round of trying to convince her free-weights are better - it’s just not going to happen. Putting the consensus of this sub about free-weights vs machines to the side for now, can someone recommend a routine that works well with just using gym machines? I’d don’t want make a choice between having quality time working out with my wife or doing an efficient and effective workout. I’m hoping someone here can help me find a balance between the two. Thanks!",6.464552238805967,6.800531935323384,6.734539800995027,76.61285447761195,65.46766169154229,8.88905472636816,35.655472636815915,8.59863814320734,3.077639800995025,833,38,145,11,12,269,121,201,0.017,0.716,0.267,0.9943,0,0,0,0,0,0,20,3,0,1,8,9,10,0,0,12,0,12,3,0,5,1,31,29,9,0,4,7,3,2,0,0,0,0,0,0,0,6,11,2,1,4,3,1,4,3,2,1,1,3,2,17,8,25,26,1,16,0,2,1,1,13,7,0,3,5,91,23,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13430121545453452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07807531415376541,0.0,0.0,0.14430033170593431,0.0,0.1132748064708684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14365065127838278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35118360829609996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21836946796561693,0.0,0.0,0.0,0.0,0.0,0.11325917600419172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2575444593210078,0.0,0.0,0.2544212083757914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10440087044378472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14328680378309552,0.13981254266991364,0.0,0.11559562369971205,0.0,0.08549322831667458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10223083948152208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09740928271425883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14059146044419585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12875401955808094,0.0,0.0,0.0,0.0,0.08205020840236292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2170405760085682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11791724736193175,0.0,0.0,0.0,0.0,0.0,0.0,0.07468345921081351,0.0,0.0,0.0,0.0,0.0869567264031169,0.0,0.1251138425296512,0.0,0.0,0.22123697598022168,0.0,0.0,0.15108774383988605,0.0,0.0,0.4678944224419128,0.11515773088572027,0.0,0.0,0.0,0.0,0.0,0.0,0.2797274804231292,0.0,0.0,0.0,0.0,0.0,0.0 fitness,YouGotAButt,2018/01/06,"Boxing for fitness - and muscle gain? I started going to boxing classes three times a week in december. It’s grueling and tough sometimes. I’m sure I’m burning lots of calories in those classes but I’d like to put on some muscle as well - will that happen just by boxing? We do push ups, punch bags and stuff but overall it feels heavy on cardio. Anyone with experience/ tips?",2.064166666666665,4.836835972222224,3.2633333333333354,85.915,85.1111111111111,4.866666666666667,23.277777777777786,6.42735559955562,0.8887111111111117,298,11,52,3,9,96,57,72,0.017,0.821,0.162,0.8621,0,0,0,0,0,0,10,1,0,0,1,3,4,0,0,1,0,2,1,0,0,1,12,8,6,0,0,3,0,1,1,0,1,1,0,0,0,5,5,0,0,1,0,0,3,0,1,1,1,0,1,2,3,12,7,2,12,0,0,0,0,1,6,0,2,4,32,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21841954356058765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.305562243064444,0.0,0.0,0.15794595476378862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17752965148146696,0.0,0.0,0.0,0.0,0.0,0.27623177677386906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15261042307970216,0.0,0.0,0.0,0.0,0.0,0.0,0.26556966586974673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3140226941787912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3089464104588811,0.0,0.2211003093437543,0.0,0.0,0.0,0.0,0.0,0.3575941168214583,0.0,0.0,0.2944093100104619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1821481080937608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2505680162814198,0.0,0.2808622288637548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,captaincake8,2018/01/06,"Gym coach says I'm not advanced enough for Squat/Deadlift. I started at the gym about a month ago (using machines), and now want to switch to one of the introductory programs recommended on this subreddit. Thing is, when I asked one of the coaches to teach me how to Deadlift, he said he thinks I should wait a couple months before I progress from machines to barbell exercises. What to do? Aren't these programs for absolute beginners? If it matters, I'm 16 years old, weigh 50 kg and my bench press is 30 kg at 5x3 (My only non machine exercise).",4.5107857142857135,6.136314019047616,5.149702380952379,81.5188392857143,70.71428571428571,7.916666666666668,32.17261904761905,8.472884824447931,2.5262619047619044,432,20,82,7,8,139,78,105,0.018000000000000002,0.908,0.07400000000000001,0.5603,0,0,0,0,0,0,16,0,0,0,2,4,0,0,0,5,0,5,3,0,2,0,11,14,5,0,3,2,0,1,0,0,1,2,2,0,0,5,2,1,1,1,6,0,1,2,0,0,2,1,3,7,0,15,12,1,13,0,0,0,0,5,3,0,1,9,47,12,3,0.0,0.0,0.0,0.0,0.0,0.0,0.2278235842465952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24026936759324874,0.0,0.0,0.0,0.0,0.0,0.0,0.2186963176251851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2843763350042215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2655597141182835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4102853671361579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2696884373198917,0.0,0.34831283655539697,0.19546745152236156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24447507103898716,0.2043844221233724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18191278231303185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17074581878650744,0.16468143257883286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2219738544026752,0.0,0.0,0.1515909748112891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16550581479371412 fitness,Rhelpme,2018/01/06,"Activities to do other than lifting? I'm trying to spice up my fitness by having something other than lifting to do. I tried rock climbing and love it, but I live far from all the rock climbing gyms and they are all really expensive (like 3-4x my normal gym membership) so it won't be something il be doing as frequent as lifting. What else can I try? I was thinking martial arts but because of work and school, I don't know if I can fit in another ""class"", I like lifting and rock climbing cause I can just go in anytime I'm free whereas martial arts you need to be scheduled. Summer time I longboard and bike.",2.223087431693987,4.471007237704921,3.7536885245901637,86.25845628415303,79.08196721311475,5.706010928961749,29.019125683060107,6.816661863887847,1.623965027322404,481,23,91,5,12,159,78,122,0.0,0.8690000000000001,0.131,0.9378,0,0,2,0,0,0,14,0,1,1,4,2,4,0,0,1,0,14,1,0,1,2,16,21,11,0,3,4,0,0,2,0,1,0,0,0,0,5,5,0,0,2,8,2,4,2,0,0,0,1,1,13,5,14,16,2,14,0,0,0,1,3,6,0,1,6,59,18,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2532598757123489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14723131352060748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24811256334493675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.201763029582826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13726414445610194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13273574719176293,0.0,0.0,0.0,0.0,0.0,0.0,0.2359936943976473,0.0,0.2132708772147605,0.0,0.0,0.0,0.0,0.0,0.2179856168240812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1790876240904872,0.0,0.0,0.0,0.0,0.23664308320884855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15472701056223506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2444360537417428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3718752756892857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15475937859046274,0.0,0.0,0.1408350887479648,0.0,0.0,0.0,0.0,0.4919385795580129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17583297536442924,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SirTrumpalot,2018/01/06,"What are your lifting cues? In the quest for perfect form in every exercise, what are some of the cues you tell yourself in your prep to an exercise or during the lift. Are there certain things you have in mind before you even step up to the bar or the bench? My personal favourite, inspired by Calum Moger, is to imagine you're doing a row on the downward movement of a bench press, as it helps to keep your shoulders locked in. ",8.078214285714285,6.519676583333332,7.0690476190476215,81.78428571428573,62.92857142857143,9.82857142857143,36.476190476190474,8.07648339933343,2.687390476190477,339,13,68,3,4,103,58,84,0.0,0.866,0.134,0.8992,0,0,0,0,0,0,8,0,6,0,1,2,3,0,0,9,0,6,4,1,0,2,9,7,3,0,0,2,0,1,0,0,0,2,0,0,1,4,0,1,1,2,3,0,2,0,0,0,0,0,1,7,3,16,7,2,10,0,0,0,0,9,8,0,3,0,48,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3446209819855141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2674954293453098,0.0,0.3412258204149089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2714596637783073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35997823362642106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4089295775476924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35362608062320616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3539835489545349,0.0,0.0,0.0,0.2690607339853559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,krishtNA,2018/01/06,"Question regarding failure So , I've been following the reddit ppl for a a month and during Pull days and when I start with hammer curls 7.5Kgs (I can do 12 till failure) I do : (With a 1 min rest time) 10 of them for the 1st set (leaving 2 in the tank) 9 of them in the 2nd 8 of them in the 3rd Barely 6 on the 4th By the time I get to Bicep Curls I can only do 5Kgs (Sets of 12,1 min rest time) Should I increase rest time between sets ?? Also , I can't progress because if I go to 10Kgs , I'm gonna burn out by the 2nd or 3rd set So what should I do here ??",-0.4714266666666661,1.0210388640000048,1.971700000000002,99.47968333333336,84.36,4.806666666666667,18.416666666666664,5.46131890053228,-0.637573333333334,418,10,109,2,12,143,76,125,0.058,0.921,0.02,-0.6476,0,0,0,0,0,0,18,0,0,3,1,5,0,0,0,11,0,10,1,1,0,0,10,16,9,0,3,2,0,0,0,0,3,0,0,0,0,1,5,0,0,1,0,0,4,1,0,0,0,1,0,12,0,19,12,4,24,0,0,0,0,4,5,0,3,11,65,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2352480523431168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17932361385859918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18971564426395776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15369195119589396,0.0,0.1671838812579212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3114840975743417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2348040963052695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22372993037585406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3295382977731517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20821540263810365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6861327653331496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,moech,2018/01/06,"Pullups plateau? Hey /r/Fitness, I've been exercising on rings for about 3 months now and I've been doing pullups 3-4 times a week, 5 sets of 12. The last two months though I have not seen any improvement on my max, nor on my strength. I do not emphasize a lot on the diet though, so that definitely plays a role, but I've been thinking if my body has got used to the exercise and therefore that's why I don't see much of an improvement lately. Should I implement weight or have weeks in which I do alternative exercises like chinups instead of pullups? Thanks!",5.241785714285712,5.659400321428574,5.6107142857142875,83.33428571428574,68.10714285714286,9.614285714285714,32.964285714285715,9.606745405546679,2.7817178571428567,444,19,95,9,7,142,78,112,0.064,0.8290000000000001,0.107,0.6807,0,0,0,0,0,0,14,0,0,0,1,6,4,0,0,7,0,11,6,1,2,0,12,17,9,0,2,5,0,1,1,0,1,3,1,0,0,3,2,2,0,1,4,0,0,4,0,0,1,5,4,8,4,11,11,2,14,0,0,2,0,2,5,0,3,9,56,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1484361674993785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2424570666854546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17457643613255072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1779252745672305,0.2462264983783245,0.0,0.0,0.0,0.0,0.10663934826573042,0.0,0.0,0.0,0.0,0.0,0.0,0.18557170287580632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34845399481190165,0.0,0.1604590588541038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17393888644565345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20096057172608348,0.0,0.0,0.0,0.13986339179968282,0.42891302026313227,0.0,0.12727935053826586,0.0,0.0,0.0,0.0,0.0,0.0,0.21322537532132896,0.0,0.0,0.18852165469683665,0.0,0.0,0.0,0.0,0.3501780469939797,0.2658031592635034,0.0,0.0,0.19696146956276206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Aritexyl,2018/01/06,"Which would be better for hypertrophy? 3x10 at 65-70%1RM or 10x3 at 85%1RM? I've heard that all that matters is total volume aka sets * reps * weight. So in that case wouldn't the 85% option be a win-win?",0.02252032520325287,2.3848771463414664,1.1774390243902455,98.79184959349595,94.609756097561,3.7089430894308943,11.711382113821138,5.46131890053228,-1.4192959349593497,157,2,35,1,6,49,35,41,0.0,0.882,0.118,0.5484,0,0,0,0,0,0,11,0,0,0,1,1,1,0,0,2,0,5,1,0,0,2,7,6,2,0,2,1,0,1,0,0,2,0,1,0,0,4,0,1,0,0,0,0,0,1,0,0,0,1,2,0,1,4,1,2,4,0,0,0,0,1,3,0,2,0,19,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5314252909132303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7317041253029156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4268445070426508,0.0,0.0,0.0 fitness,FGC_Valhalla,2018/01/06,Gym Story Saturday Hi! Welcome to your weekly thread where you can share your gym tales!,2.1372916666666697,4.743419812500001,1.9775000000000027,90.38416666666667,100.875,4.633333333333333,17.833333333333332,6.42735559955562,0.3948583333333331,71,2,12,1,3,21,14,16,0.0,0.708,0.292,0.6988,0,0,0,0,0,0,2,0,3,0,0,1,2,0,0,0,0,1,0,0,0,0,0,1,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,2,0,0,0,0,0,0,0,0,3,2,1,1,0,3,0,0,0,0,6,1,0,0,2,6,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,1.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,scratchedhead,2018/01/06,"How much harder are proper pushups supposed to be? I used to flare my elbows out when I did pushups and found out that was wrong. I usually did 30-40 a day. When I tucked my elbows in, it was a struggle to do even 10. I had to take a break in between. 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My progress has stalled on OHP after going from 92.5 lbs for 5 reps (micro loading) to 95 lbs for 3 reps and its been stuck on this the past 2 workouts. Wanted to know why I stalled so suddenly? I'm 6'0 165 lbs eating around 2500 calories (300-400 above maintenance).,4.700263157894735,5.848610210526314,4.665745614035089,86.99230263157897,69.7017543859649,7.805263157894737,31.793859649122812,8.07648339933343,2.1625122807017543,230,10,46,3,4,71,46,57,0.13699999999999998,0.813,0.05,-0.4515,0,0,0,0,0,0,10,0,0,0,1,2,0,0,0,1,0,2,1,0,0,0,4,7,2,0,1,0,0,0,0,0,0,0,0,0,0,2,2,1,0,1,1,0,1,0,0,0,0,2,0,2,0,10,5,0,9,0,0,0,0,0,4,0,0,4,19,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4178917335753772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4803435185320032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2667875733252881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2579861480004666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4481235252005108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2768816509498203,0.0,0.0,0.0,0.0,0.0,0.4235870617735101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ItalianStallion789,2018/01/06,"Can a resistance bike make you sprint faster Hello Reddit I recently got myself a new resistance bike I’m use to bike riding and such but the new residence bike has settings to make it harder or easier to peddle I’m wondering can making it harder to peddle (more resistance) improve speed Thank you Reddit ",3.8952631578947363,6.770410368421054,5.297456140350878,74.00302631578948,76.89473684210526,8.712280701754386,23.535087719298247,9.2995712137729,2.730066666666667,249,8,38,7,6,83,37,57,0.0,0.8190000000000001,0.181,0.8957,0,0,0,0,0,0,2,0,2,0,0,1,1,0,0,3,0,3,0,0,4,0,8,12,3,0,0,2,0,0,0,0,0,0,0,0,0,2,1,0,0,1,4,0,1,0,0,0,0,1,0,4,1,4,11,1,7,0,0,0,0,3,0,0,2,5,21,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22968266789615724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5750811033498933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5547170556801079,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2835538605549734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2643951341802977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2480297889349227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3114325444821331,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Klojna,2018/01/06,"Is 531 best for my goalset? Programming for bodybuilding and strength, program selection. Hi all, currently running 531 with some assistance work and these are rough numbers for 1rm. Dl 375 Bench 275 Squat 307 Ohp 170 Is this the best program for my goals and what else should I look at that is proven, preferably with an app so it's easy to organize. Tnx ",3.551558441558445,6.362328181818183,2.9265367965367983,90.87409090909094,77.78787878787878,7.40779220779221,29.12554112554113,8.418075326091056,2.2902450216450223,284,13,55,6,7,83,54,66,0.0,0.778,0.222,0.9507,1,0,0,0,0,0,7,0,0,0,5,1,3,0,0,2,0,5,0,0,0,1,9,6,4,0,2,0,0,1,0,0,1,0,0,0,0,5,5,0,0,1,0,0,1,0,0,0,0,0,2,3,3,8,5,4,3,0,0,1,0,1,1,0,1,1,31,8,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8336816971496422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3318127797584909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.333551126461784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28916907348938664,0.0,0.0,0.0,0.0,0.0,0.0 fitness,rabanomen,2018/01/06,"Looking for advice to be back on track - 31M Fit(ish) to Skinny Fat Actually this is quite embarrassing. &nbsp; Back in 2014 I used to be [rather(1)](https://i.imgur.com/IZIqMgh.jpg) [fit(2)](https://i.imgur.com/URhIIXn.jpg), then Erasmus, demanding consultancy job (lots of traveling) and gf happened, not an excuse but I let myself go too far. Most of the mass I had is gone and I've gained a *beautiful* layer of fat on my belly. Too much stress, too much junk food, too little rest and gym. As 2018 resolution I'm planning to get the control of my life back and I've decided to start with quitting my job and getting my ass back to the gym. &nbsp; My current body looks like [ this one](https://imgur.com/a/ZdaZb) and my measurements the following ones : **Height**: 180 cm **Weight**: From 76 Kg to 69-70 Kg (current) &nbsp; So, what's the plan? PPL 6-days fits pretty well on my schedule and my TDEE is around 2300 Kcal. &nbsp; So, **what's the question?** Since my body looks like a trash bin (BF around ~~19%~~ 16%), I'm frankly **afraid of bulking**. Should I stay for a while ( 6-8 weeks ) on maintenance or a minicut and then bulk slowly (+200/300)? Is there any chance of getting again the famous noob gainz effect ? &nbsp; Any piece of advice would be highly appreciated :) Cheers !",2.6968312020460345,5.7223331434782585,2.747365728900256,87.41404092071613,89.30434782608695,6.1841432225063935,24.15601023017903,7.5105763829236425,1.6351892583120202,1013,40,180,20,34,306,147,230,0.059,0.8,0.141,0.9756,4,0,0,0,0,0,118,0,0,0,7,15,7,0,3,12,0,11,9,6,3,0,23,25,16,0,2,3,0,1,2,2,2,3,0,0,0,4,11,5,1,3,3,0,4,1,3,1,1,2,4,14,4,26,17,6,31,0,0,3,1,5,13,1,4,15,101,18,3,0.0,0.0,0.1003880012086997,0.0,0.0,0.2010501923228092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5573075608831584,0.0,0.13991265285771956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18315535821101467,0.0,0.0,0.0,0.3164081432534009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22853467571644906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11537942951164068,0.0,0.0,0.0,0.06634377673394423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12439294409680872,0.0,0.0,0.0,0.16123875079734434,0.0,0.058464393565022164,0.0,0.0,0.0,0.0,0.0,0.09096916023720558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10868966560806828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2041687027083086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10519334739124796,0.07266136845083727,0.10051589424753284,0.10310453185741557,0.0,0.0,0.25915911588659346,0.0,0.0,0.08745789413077941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15124516468956006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13941713783373555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10465756598620764,0.0,0.0,0.0,0.0,0.11523991781261607,0.2188335652652015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08509658535945823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07281316329385598,0.10964761178078593,0.0,0.0,0.1178392568914754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08884817384506988,0.0,0.0,0.0,0.0,0.08251752310916413,0.12527009345844034,0.09249406929385022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07307714886439727,0.0,0.0,0.0 fitness,Flannelfrog,2018/01/06,"Developing an asymmetric V-Cut. So I have recently noticed that the left side of my V-Cut has is exponentially more defined and developed then my right side. I generally lift heavy with my ab workouts with most exercises ranging between 8 to 10 reps. I did have a similar problem with my lats but that worked itself out over time. Are you any suggestions as to how to possibly fix this? ",5.806849315068497,7.061354342465755,7.076602739726031,70.33106849315071,67.21917808219177,11.31945205479452,36.51780821917808,11.20814326018867,4.5510515068493165,309,16,56,10,5,105,59,73,0.028,0.972,0.0,-0.2144,0,0,0,0,0,0,7,0,1,0,1,2,1,0,0,3,0,6,1,0,1,0,10,6,6,0,1,1,0,0,0,0,0,1,1,0,0,4,5,0,0,0,2,0,0,0,1,0,0,1,1,8,0,11,5,2,9,0,0,0,0,2,6,0,1,3,39,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2450692324035619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3915514870540533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4102924645165882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4062717728727868,0.0,0.0,0.0,0.34483284303733386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35582955839786184,0.0,0.0,0.3077606351106473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2101391679852372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26235929892140475,0.0,0.0,0.0,0.0,0.0,0.0 fitness,FollowtheBuzzards25,2018/01/06,"31/f - 1800-2000 calories a day? I can't even eat 1200! Hi everyone, I am a 5'2"", 31 year old lady who has shed 100 lbs in the last year by changing my eating habits and exercising daily. I started at 225 and am now at 125.3; Recently I read that a 31 year old woman is supposed to consume at least 1800-2000 calories per day, but I can not eat that much. I'n lucky if I get past 1200. My diet consists mostly of vegetables (broccoli, cauliflower, carrots, etc), as well as smaller portions of meat and carbs for meals. I don't like feeling weighed down my heavy foods. Most of the time I am simply not hungry and don't eat. Is this dangerous in the long term? I'm not quite sure if I am causing any damage, but feel just fine. Thank you in advance!",3.2563101604278053,4.207915581699346,4.488140225787284,87.65844919786095,72.92156862745098,7.132263814616755,27.63458110516934,7.348242739294969,1.339423529411765,576,21,124,6,11,190,104,153,0.112,0.812,0.077,-0.7484,1,0,0,0,0,0,28,0,1,0,2,4,8,1,0,6,0,11,10,0,1,1,19,17,10,0,2,8,0,2,1,0,0,1,0,0,1,4,4,9,0,2,2,0,1,6,2,1,0,0,2,13,6,15,17,7,23,0,1,0,0,4,7,0,5,16,69,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10232070206427314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15456800910543708,0.1591709960838927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.194073707398452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6158490765403135,0.0,0.0,0.0,0.0,0.1678071701539583,0.09938007472934657,0.0,0.0,0.14377483151576195,0.0,0.0,0.0,0.0,0.15215827203547694,0.0,0.0,0.0,0.0,0.0,0.1819417059409305,0.0,0.0,0.0,0.07861124706297018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1226482690532536,0.0,0.0,0.0,0.0,0.0,0.07350912628670336,0.0,0.0,0.13315593436854622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11060837686066756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3157733836951909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.143634944848505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1600370200680384,0.1505047506935144,0.0,0.0,0.0,0.1485650804607504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1064992169839605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14181057042373596,0.0,0.0,0.0,0.0,0.1385270660961836,0.0,0.0,0.0,0.0,0.0,0.0,0.08773678763576684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13528523566131656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2906817122640464 fitness,stergaron2718,2018/01/06,"How regularly do powerbuilders train leading up to a competition? Do they take a massive deload week the week before? Do they hit their max before competitions? Can't seem to find much on this anywhere else on the wiki or Google Edit: I meant power lifters but was listening to a YouTube video at the time of typing ",6.221949152542372,7.506535559322035,6.3625000000000025,75.71798728813562,66.28813559322033,8.611864406779661,31.69915254237288,8.841846274778883,2.662725423728813,254,10,44,4,4,81,47,59,0.0,1.0,0.0,0.0,2,0,0,0,0,0,4,0,0,3,2,1,0,0,0,6,0,5,0,0,2,0,7,10,3,0,0,2,0,0,0,0,0,0,1,0,0,1,0,0,0,3,1,0,1,1,0,0,0,2,1,4,0,8,7,1,8,0,0,0,0,4,4,0,2,3,28,5,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5587294778056359,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27425804008472937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3000662880900319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2413431292289135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.298878001758291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2468457077904176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19143822084273213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5266955088253351,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Lady_Emerelda,2018/01/06,"What are some activities that really involve your brain? Ive been trying to get back into excercizing since my main method of longboarding doesn't work for me anymore (hurt my leg and decided it would be a good idea to skate through the injury) I mean I can but its light, and only for a few minutes. I enjoyed ""parkour"" in highschool, and love riding horses. But I live away from them and the leg issue mentioned before keeps me from trying training for parkour again. I noticed the link between all this is that my brain is actively scanning my environment, and making quick decisions. I don't get the same feeling from going to the gym, and completing repetitive sets. Any ideas of what I can pick up? Or how i can make the gym more interesting? Tldr version: Need some ideas on how to get my brain actively involved in workouts instead of staring at the ceiling in repetitive boredom.",5.683727272727271,7.312935387878787,6.006439393939399,76.48965909090909,67.84848484848484,8.651515151515152,33.75,9.075114841892004,3.1643636363636367,709,33,120,13,12,227,109,165,0.046,0.815,0.14,0.9547,0,0,1,0,0,0,18,0,1,1,1,6,5,0,0,9,0,12,6,5,5,1,30,23,11,0,2,3,0,1,0,0,1,0,0,0,0,7,7,0,1,8,3,0,2,2,1,0,0,1,4,18,4,23,20,8,16,0,1,2,1,6,8,0,3,5,90,25,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10120124030369856,0.0,0.0,0.0,0.1475873173706378,0.0,0.0,0.0,0.0,0.0,0.0,0.13981926764625854,0.11443173967974613,0.0,0.0,0.0,0.12663302829900686,0.0,0.0,0.0,0.0,0.0,0.0,0.4983898085308055,0.0,0.0,0.0,0.0,0.0,0.0,0.15603268299348322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07524677578338518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2332535511610079,0.0,0.08457661293007737,0.1248213508822234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15931258496709816,0.5039917110654734,0.0,0.15532716996142382,0.0,0.13227614169980287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1314088868795554,0.0,0.0,0.0,0.0,0.0,0.13431391869674014,0.0,0.19867413920577814,0.0,0.0,0.1621062646915616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11034654915371822,0.0,0.0,0.0,0.0,0.0,0.0,0.16943010711342346,0.0,0.0,0.0,0.11318267993240065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09533652458188184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12310366229342172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.202075101226726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1083411662722826,0.0,0.0,0.10571592993030694,0.0,0.0,0.0 fitness,Cowzie,2018/01/06,"Quick new dumbbell question Just bought some bumbbells for home workout and thinking of doing this workout (https://youtu.be/mgEd_jqkg0M) which is 4 rounds of: one arm BD rows 10 reps, 10 push-ups, 10 standing presses, 10 curls, 20 triceps extensions and 20 trap shrugs. Only thing this video didn’t go into is how often should I do this a week? I’m guessing two or three times?",6.1530434782608685,7.875405463768117,4.499246376811595,87.38452173913046,66.82608695652175,6.679420289855073,31.19130434782609,6.742157984588678,1.6897513043478265,303,12,54,2,5,86,58,69,0.069,0.931,0.0,-0.5362,0,0,0,0,0,0,16,0,0,0,0,4,0,0,0,1,0,6,2,2,1,0,12,11,4,0,1,2,0,2,0,0,1,0,0,1,0,5,3,0,0,2,3,1,1,1,0,0,3,2,2,1,0,4,8,1,7,0,0,1,0,1,1,0,5,4,28,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1942755592718388,0.0,0.0,0.0,0.3765753179245884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34289340881370023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33015121839620565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2316396422944556,0.259984736701758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3829390526147715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2271033176848773,0.21903727989096008,0.0,0.0,0.19932966281926665,0.0,0.0,0.0,0.0,0.0,0.0,0.3339280251475988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.274203442030583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Ahoy76,2018/01/06,"Is this German Volume Training plan any good? I’ve previously just done Stronglifts 5x5, but want to mix it up a bit so am going to give GVT a go for 6 weeks. There seem to be an unlimited number of different training plans for it though! In your opinion is this one of the good ones: https://www.myprotein.com/thezone/training/german-volume-training-training-programme/ UPDATE: After the advice given I’ve opted for a different style of program. Have settled on this one: https://www.reddit.com/r/Fitness/wiki/531-beginners",10.445768535262207,14.326075493670892,7.482314647377938,61.519240506329105,59.886075949367104,7.552260397830018,26.475587703435806,8.418075326091056,2.00956636528029,440,12,59,6,7,125,60,79,0.0,0.885,0.115,0.7901,2,0,0,0,0,0,31,0,1,0,2,4,2,0,0,6,0,6,0,0,0,0,5,12,3,0,1,2,0,0,0,0,0,0,0,0,0,5,0,0,0,1,0,0,2,0,0,0,3,2,0,1,2,13,9,1,8,0,0,0,0,2,3,0,2,3,39,6,1,0.0,0.0,0.0,0.0,0.0,0.21868646562663666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15218589545427652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2443223586236001,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4676289758605506,0.0,0.0,0.0,0.22901640523072275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21468120075990474,0.254371735655164,0.375411388216541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4549407404448774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20373137834180186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2198740144008917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13199802607990724,0.0,0.1795120439579918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Farbeyondmetal3,2018/01/07,"Please help me pick which piece of equipment! I am having a little trouble deciding which of these two machines I should buy: GHD: https://www.titan.fitness/gym-equipment/other-gym-equipment/glute-hamstring-developer/glute-hamstring-developer.html OR this Dual Hyperextension: https://www.titan.fitness/gym-equipment/other-gym-equipment/glute-hamstring-developer/dual-hyperextension.html I have never used a GHD and I am wondering if you can still do hyperextensions (albeit 90*) on them effectively? The thing that I like about the dual Hyper, is that you can do them at 45* and 90*. I have a setup in my garage gym to do Nordic Ham curls and I kind of suck at doing them, so a proper GHD might make it a bit easier and more comfortable to get better. There are lot of other exercises that I can do to effectively strengthen my hams and glutes, but I am still confused. Can you do hypers effectively on a GHD? If you guys/gals had to pick one of these pieces of equipment, which would it be and why? Thank you so much in advance",7.51704678362573,11.543857598765431,6.3821767381416485,64.49190058479536,71.77777777777777,6.373489278752438,19.6374269005848,7.669130373188453,0.8009703703703708,849,18,130,12,19,256,97,162,0.041,0.807,0.152,0.934,0,0,0,0,0,0,53,0,5,3,5,6,8,1,1,8,0,23,1,0,7,1,25,29,12,0,4,4,0,0,1,0,3,1,0,0,0,13,6,0,0,5,2,1,1,1,3,0,2,1,0,20,5,17,24,6,11,0,0,0,0,9,7,1,7,4,104,33,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20758387842495604,0.25624494631044825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12262744373310346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15732264863462025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2444166510121026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11466853134096212,0.2352432982105709,0.0,0.0,0.0,0.0,0.0,0.1995439298277144,0.0,0.0,0.15667222453043608,0.0,0.0,0.0,0.0,0.0,0.0,0.2489925663842495,0.0,0.0,0.0,0.0,0.17254048264908592,0.0,0.18102452796351712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15904706970805602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2576435267619772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3748829524639774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2160914708504031,0.0,0.0,0.15593236477563846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.229279726764605,0.0,0.0,0.20271599200124935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21179126478942986,0.0,0.0,0.0,0.25453538249283963,0.0,0.0,0.0,0.16673282166160447,0.0,0.0,0.0 fitness,lunaa_cy,2018/01/07,"How do I warm up properly Hello everyone! Ive been wondering how do I warm up properly. Currently I'm bicycling for 20 minutes before my workout, but admittedly I feel like 20 minutes is a long time. I'm still reluctant if i should do something else and shorter than 20 minutes bicycling, since I fear I wont have enough cardio in my workout, if that makes sense (i only do the bicycling and 5 minutes of running at the end of the workout) Help would be very much appreciated since I'm really new to working out. ",6.013201320132012,6.193805188118813,7.681930693069308,69.9689686468647,66.42574257425743,11.485808580858086,38.615511551155116,11.20814326018867,4.6678501650165005,408,22,74,12,6,143,66,101,0.066,0.789,0.145,0.7941,1,0,1,0,0,0,9,0,0,0,1,3,4,0,1,4,0,12,1,0,3,0,14,19,7,0,4,3,0,3,1,0,3,1,0,0,0,1,3,0,0,3,3,0,1,1,1,0,0,1,3,10,3,10,14,2,12,0,0,0,0,3,5,0,3,7,46,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2017053212228636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19801821192790967,0.0,0.20994889395884048,0.2449277976956283,0.0,0.0,0.0,0.0,0.2265038320982459,0.0,0.0,0.0,0.2667382021033232,0.11985558020878145,0.16934288422681226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.158884286052425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11580676967308336,0.0,0.0,0.20977475044226904,0.0,0.0,0.0,0.0,0.0,0.0,0.1582274056202591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17425317739538834,0.0,0.0,0.2289366840493367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18028115665625666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15185520375975028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3921672581022892,0.0,0.0,0.0,0.0,0.18248654697653996,0.0,0.0,0.0,0.0,0.18930208324231346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13822112261221847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1955845120787096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2570619861376793,0.17256943183109386,0.0,0.0,0.16838786761552585,0.0,0.0,0.0 fitness,atdavies,2018/01/07,"Olympic lifting in a ppl routine I'm looking for a ppl routine that includes some Olympic lifts too. I enjoy the Olympic lifts but also want to join. Prove overall physique. Current im using this https://www.catalystathletics.com/article/1879/Im-Gonna-Have-Me-Some-Fun-The-Predator-Cycle/ But pulling in a small routine for the biceps and chest etc Any thoughts? Or add a bodybuilding set to this template Day 1 Snatch Snatch Pull Front Squat Day 2 Jerk Push Press Overhead Squat Day 3 Clean & Jerk Clean Pull Back Squat ",6.8835140562249,10.950128265060242,3.4568975903614465,82.59771586345381,79.6024096385542,3.730522088353413,28.603413654618482,5.46131890053228,0.9208642570281124,438,18,67,2,12,115,58,83,0.07200000000000001,0.7709999999999999,0.157,0.7391,1,0,0,0,0,0,23,0,0,0,0,4,3,2,0,6,0,0,2,2,1,1,10,5,5,0,1,3,0,1,0,0,0,0,0,2,0,3,2,0,0,2,0,0,5,0,2,0,0,1,2,1,1,6,4,2,14,0,0,1,0,0,3,0,2,5,25,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20682215194394266,0.0,0.2802198530230385,0.0,0.1758737265188177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1988665003424142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5003747841475122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2884350063686559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5587183090874149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2171796881427536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2053191954041739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22336878201308494,0.0,0.0,0.15254360248368873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Biologist96,2018/01/07,"Which sheiko's program works best for me Hi Been running nsuns since august and wanted to switch things up. My lifts are Bench : 105kg *2 reps Squat : 140kg * 1rep Deadlift: 185kg *3reps I want to get my bench up, but also still focus on the other two. Has anyone run a sheiko program and could you tell me your experience with it? I was thinking about starting 29 then 37. But Im not sure when and how much to increase the weights.",-0.13251231527093665,2.1464145747126437,0.8036863711001665,100.36887931034485,98.65517241379312,2.9454844006568157,16.559113300492612,4.65589566412798,-1.0156266009852215,336,9,73,1,14,103,71,87,0.029,0.8909999999999999,0.08,0.5035,0,0,0,0,0,0,12,0,2,0,2,5,2,0,0,3,0,5,1,0,1,1,13,10,9,0,3,3,0,1,0,0,0,0,0,0,0,4,4,1,0,1,0,0,3,1,0,0,1,2,1,8,2,9,7,3,11,0,0,0,0,4,3,0,0,5,43,12,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2100830498853531,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18368765726969105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2756900079586746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20974652557138249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25697339928288143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1372511845622894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28376371993190946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19311652357426876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2173101767106468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18594214227763187,0.0,0.20979451145485914,0.0,0.0,0.0,0.0,0.0,0.0,0.2475939449035924,0.0,0.0,0.0,0.2296135154959693,0.0,0.0,0.0,0.1745278310101307,0.1683291189201054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25662211603343577,0.0,0.0,0.0,0.0,0.0,0.3098974162009325,0.0,0.0,0.3199008048445415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19125050830372733,0.0,0.0,0.0,0.0,0.0,0.0 fitness,YouWontMissMe,2018/01/07,"2 years progress, sharing and in need of advice Hello everyone, long time lurker here. I started going to the gym about 2 years ago, but have been going regularly the last 8 months or so. I've been watching my diet for the past few years as well. I feel like my body hasn't changed a lot lately, so I'm looking for your opinions and advice and maybe some motivation, it's always a good thing. Before writing anything else, here's a link to the progress album: https://imgur.com/a/k1mpt So regarding my diet, here's what I usually eat: Breakfast - I blend oats, a banana, cottage cheese and some milk. Lunch - Always meat and vegetables and sometimes potato/pasta or something of the kind. Dinner - eggs/tuna/ham and vegetables and some cheese, low fat yogurt etc. Those are the 3 main meals, sometimes I have a meal or two in between, some almonds/dark chocolate.. depending on how much I ate. Overall I don't drink juice, don't eat almost any sugary foods, keeping it balanced and healthy. I usually go 3 times a week to the gym, doing a split chest-triceps/back-biceps/legs-shoulders workout. I can add the routine later if necessary. So my problem right now is I feel like I'm not making too much progress and I'm missing out. Any kind of comment is welcome, thanks!",4.291527196652723,6.37436379079498,4.573428870292889,83.55763284518831,72.17991631799163,6.62100418410042,29.52322175732218,7.365786028017652,1.8711571548117152,1002,42,177,11,20,314,153,239,0.039,0.759,0.202,0.9904,0,0,2,0,0,0,51,0,1,0,4,12,12,0,0,15,0,12,17,2,4,0,36,28,21,0,3,6,0,2,2,0,0,1,0,0,0,5,12,16,1,4,4,0,3,4,3,1,1,3,4,15,9,15,25,10,26,0,2,2,0,6,6,0,12,19,100,20,1,0.0,0.0,0.0,0.0,0.0,0.2388585053749449,0.1083381911766126,0.0,0.12238289137643532,0.0,0.0,0.0,0.2033890349612173,0.0,0.0,0.166223800925193,0.0,0.0,0.0,0.0,0.0,0.0,0.10057435830316308,0.0,0.0,0.0,0.0,0.09397749799789,0.0,0.0,0.0,0.1039978523156458,0.0,0.0,0.0,0.0,0.13575577928404142,0.0,0.0,0.0,0.0,0.0,0.0,0.12928961311022846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11972634681030278,0.0,0.2501174548101167,0.10209680456140936,0.0,0.0,0.0,0.1363045067261663,0.0,0.0,0.0,0.11678379101091907,0.0,0.0,0.0,0.0,0.1235933970823373,0.1746240124727979,0.0,0.0,0.0,0.0,0.14778554729480822,0.0,0.0,0.0,0.0,0.0,0.20837658750664284,0.10251000540110028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10863228048923967,0.0,0.2545408542325361,0.0,0.09962334624190383,0.13786634732777425,0.0,0.0,0.0,0.0,0.1194183203159656,0.0,0.0,0.10815839356038594,0.10263168342820664,0.0,0.0,0.1039047097342575,0.0,0.0,0.08158094324047141,0.0,0.12278362438747105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09755261881415173,0.0,0.17968743807482138,0.0906225198637182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11667016545391495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11694537354064245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1043728379150456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09408878678559696,0.2417519109122599,0.0,0.08650597721422378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11252119557906716,0.0,0.0,0.0811956901629527,0.0,0.0,0.0,0.1425316874059629,0.0,0.0,0.0,0.0,0.0,0.0,0.119388464875855,0.0,0.0,0.0,0.26921000175451976,0.0,0.0,0.0,0.0980352816845394,0.0,0.10988795828706698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23611164748274405 fitness,marleynme2,2018/01/07,"Best program for lifting 2x a week? Due to a crazy work schedule plus other commitments I can only consistently hit the gym twice a week. My goals are strength and muscle building. I have been doing ICF 5x5 on and off for a year, and just started 5/3/1 2 day option 1 with some modified accessories. I'm interested in seeing what other 2-day programs people have had success with!",5.903098591549295,7.3740995915492995,6.401521126760564,74.45861971830986,67.16901408450704,8.496901408450704,32.50985915492957,8.841846274778883,2.933887887323944,305,13,50,5,5,99,59,71,0.032,0.757,0.211,0.9215,0,0,0,0,0,0,9,0,0,0,5,1,4,0,0,5,0,7,0,0,0,1,10,11,4,0,0,1,0,0,0,0,0,0,0,0,0,3,6,0,0,0,1,0,0,0,0,0,1,2,1,3,4,9,8,2,10,0,0,1,0,0,3,0,2,7,34,6,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3604115375620183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4429714915855839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26119612158352484,0.0,0.0,0.0,0.0,0.0,0.2380930626731441,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2736714787864141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2430835048831453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5509621564084448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2500231701092199,0.0,0.0,0.0,0.0,0.0,0.2211594645909313 fitness,SEIMACC,2018/01/07,"Is it ok to do 5/3/1 more than 3 times a week and with more accessories? Everything I see about 5/3/1 in the wiki and through google shows that it's usually a 3 day program with 1 or 2 accessory exercises per workout. Is it okay to transform it into a 6 day program with more accessories? I like doing accessory work and going to the gym more than 3 times a week, but I do want to try the rep scheme of 5/3/1 as I've been stalling on my compounds lately.",8.258085106382978,5.3336378936170235,8.764361702127662,74.08250000000002,63.680851063829785,12.378723404255323,38.393617021276604,10.686352973137794,3.7482425531914902,358,14,77,7,4,121,60,94,0.027000000000000003,0.892,0.081,0.3714,0,0,0,0,0,0,11,0,0,0,1,1,3,0,0,7,2,6,1,0,0,0,10,9,6,0,1,2,0,0,1,0,0,1,0,0,0,5,7,0,0,0,4,0,1,0,0,0,0,1,1,4,3,16,8,4,12,0,0,1,0,0,3,0,1,9,47,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3815783562532587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26587752967787165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16812991582728715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3337149002533016,0.0,0.0,0.0,0.0,0.14453009608614925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23574228818863555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3450076742261912,0.0,0.0,0.0,0.0,0.20085262688474095,0.0,0.0,0.0,0.0,0.0,0.3258205886499245,0.0,0.1744912181931116,0.0,0.4746021764235068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21537149023747665,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Ironkarl,2018/01/07,"Looking to gain muscle but not much weight, thoughts from r/fitness? Hey everyone, I’m 6’/180/25YO and looking to gain muscle but not much weight. I’ve seen threads here and on other muscle building subs all talking about eating heaps of calories, but is it possible for me to stay relatively the same weight but gain good muscle? Thanks in advance!",5.9528571428571455,8.170332222222225,4.870031746031747,82.5888571428572,68.04761904761905,6.9447619047619025,33.234920634920634,7.554174236665415,2.3899739682539685,282,13,47,3,5,83,46,63,0.0,0.736,0.264,0.9672,0,0,0,0,0,0,10,0,0,0,4,2,2,0,0,1,0,1,4,0,0,1,11,7,6,0,0,6,0,3,0,0,0,0,0,0,0,2,2,4,0,1,0,0,1,2,0,0,0,2,6,1,2,9,5,4,4,0,0,3,0,2,2,0,0,0,27,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.202543851918036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18914184850393506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1660241694834143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33244247597454163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.291019960015088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22314960987628152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2109795950283152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1590981007454286,0.0,0.1822381919911102,0.0,0.0,0.0,0.0,0.0,0.15714365894198784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7231192679287967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mythe_fi,2018/01/07,"I've decided to start working out and I now have access to my own personal gym. Is it adequate? Hi /r/fitness, As part of a cliché New Years resolution, I have decided to work out seriously and consistently throughout the year. I do team sports 3-5 times a week for up to 3 hours, so I'm in good shape/have good stamina; but I have also been eating bad and I'm not satisfied with my body as it currently is. In the gym that I play ball I have access to a small, old workout room, and I was hoping any of you guys could help me figure out how I can best use its equipment in routines. I have worked out a bit before, but I feel if I continue with those ways, I won't garner effective results. I can pretty much use this gym whenever I want all to myself, I plan on inviting some friends too, so it's awesome. But my question to you guys is: with what I have, what would you recommend I do of excersises? LINK TO PICTURES (It's rather messy at the moment haha): https://preview.ibb.co/dpSmEw/Gymer.png Plan is to eat healthy and get bigger and framed muscles. I will mix my workouts in between my days of sports, so 3 days a week (Tuesday/Thursday/Sunday) with a potential fourth on Saturdays. I don't plan to do much legs in the start as I run a lot and find I want to focus elsewhere in the beginning. Thank you for reading this and I'm glad this subreddit exists. Keep it up.",3.807888086642599,4.924300429602892,5.0620415162454915,83.43862184115525,71.7797833935018,8.283682310469315,28.290433212996394,8.697196308434329,2.008373429602888,1077,40,223,19,20,358,155,277,0.055,0.741,0.204,0.9915,1,0,0,0,0,0,45,0,4,0,9,8,11,0,0,12,1,22,4,2,5,1,43,37,20,0,7,6,0,1,0,1,3,0,0,1,3,13,16,2,1,8,11,0,1,3,2,0,0,2,1,32,9,40,31,9,38,0,0,0,0,12,18,0,5,18,148,45,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1106013778535686,0.0,0.0,0.0,0.09405122371270563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11547776967120114,0.0,0.0,0.11768621845173186,0.0,0.14514114659574245,0.0,0.1509917639892455,0.15362417531869754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11042420957261168,0.0,0.0,0.17838882360111613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2830383202148705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06993048031452158,0.0,0.0,0.0,0.12640702927955516,0.0,0.0,0.0,0.10685305586599066,0.0,0.07225794814435436,0.0,0.0,0.23200507742229876,0.0,0.0,0.0,0.2738847124541677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09270202037086184,0.0,0.0,0.1373667294404966,0.13620123476670795,0.0,0.0,0.0,0.0,0.0,0.0,0.12293063758436015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11758081629258772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2033381903514951,0.0,0.0,0.13357452568579709,0.0,0.0,0.0,0.0,0.0,0.14512641407492968,0.0,0.0,0.0,0.0,0.0,0.0,0.14976937389021908,0.0,0.0,0.12076141137628615,0.0,0.0,0.0,0.0,0.0,0.1407045317310339,0.0,0.0,0.0,0.0,0.15493173875918206,0.0,0.13834107557636866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19578406871162046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1273314179909842,0.0,0.0,0.0,0.0,0.0,0.0,0.08064596973330268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2388998937291461,0.0,0.0,0.16315015058943885,0.10977899878934436,0.2218776891908573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30206011020590695,0.0,0.0,0.0982469438717802,0.0,0.0,0.17812603052811393 fitness,DownloadPow,2018/01/07,"Switched from BWF to weights, am I a beginner or intermediate ? Hi ! I used to do "" calisthenics "" ( just did pullups, dips, abs, pushups etc.. 3 times a week, but I'm not really into the street workout thing with back lever etc.. ). I've done that for a few months ( probably like 6 months of "" serious "" bodyweight fitness ) and saw little to no progress, I could just do way more pushups and dips than the average guy, and I never got any DOMS or anything, so it kind of pissed me off to see that I didn't get bigger muscles or anything. Oh and for the last year and a half I've watched a TON of videos on diet, workouts etc.. so I know what a good training is, I know the main lifts' form etc.. and I had 3 free coaching sessions to really practice the lifts with the right forms So 2 months ago I switched to weights, bought a year at the gym and started lifting ( mainly compounds lifts, these are the best IMO, they're fun to do ), I train whatever I want to train ( I just follow a few principles like : a push workout = a pull workout the next day, an upper workout = a lower workout, same pulling and pushing volume, heaviest lifts first, lightest last ) since I don't have the same classes everyday, and I can't plan my trainings like PPLx2 or PPLUL, so some weeks I'll do ULUL, some other weeks I'll do PPLUL, it really depends, but I try to go to the gym from 4 to 6 times a week. Anyway, should I consider myself a beginner, or an intermediate ? I add weight everytime I reach 4x8 on my dumbbell BP, DL or any other big lift, 4x10 on some lighter ones and 3x12 on the isolation lifts, but I can't add 2.5lbs at each workout like a beginner. Thanks !",4.6307738095238085,5.089311064024393,5.2874041811846695,84.97373983739841,69.45731707317073,8.564692218350755,31.47270615563298,8.563005593585519,2.2318096399535423,1271,52,269,19,21,411,179,328,0.057,0.8029999999999999,0.14,0.9812,1,1,0,0,0,0,60,0,0,0,4,11,12,1,0,28,0,18,5,1,2,1,42,32,23,0,3,13,0,3,4,0,1,0,0,0,1,9,16,4,0,2,11,2,6,7,2,0,3,7,6,23,11,29,23,19,46,0,0,3,0,2,15,1,10,28,160,32,2,0.0,0.0,0.0,0.0,0.0,0.0,0.09454134525419748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14505523474279794,0.0,0.0,0.0,0.0,0.0,0.0,0.1755324697374369,0.0,0.0,0.0,0.0,0.08200948333963101,0.0,0.0,0.0,0.0,0.0,0.11192562020562044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08515364823838674,0.0,0.0,0.06878228602850116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10914292786966916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4757846255377914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0907188873561166,0.0,0.0,0.0,0.0,0.05572172916180932,0.0,0.06061329093154785,0.08945537771473516,0.08530005304763158,0.0,0.0,0.10560312160014987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11106256491797273,0.11722726999728228,0.17387266798797174,0.0,0.0,0.0,0.0,0.0,0.20842084454342005,0.10689420696520324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2553879398094693,0.0,0.0,0.0,0.08225727791228905,0.0,0.11342655047090075,0.0,0.0,0.0,0.0,0.0,0.0,0.07227075336855687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11498984598509225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20497370256462152,0.0,0.0,0.0,0.0,0.09108097889875852,0.0,0.0,0.0,0.0,0.08498853894345118,0.0,0.0,0.0,0.0,0.08822436651014944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07548945916061382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09819164492338424,0.0,0.0,0.07085543605148986,0.0,0.0,0.0,0.12438030691082297,0.0,0.0,0.0,0.0,0.072410306326666,0.0,0.0,0.0,0.0,0.092113847106248,0.0,0.0,0.06290663336918607,0.08465609383169813,0.3422020364996216,0.3896234352302269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13736191913347653 fitness,ricklevongarth,2018/01/07,"Training for an obstacle course race What's the best approach for an OCR? We are a group of 10 friends who's gonna run a 8 km (5 miles) race with ~40 obstacles together as a team. My cardio is shit so that's a given. I've heard grip strenght helps a lot too so I'm planning to up my work on bars and deadlifts. We train together once a week outside in a park where there's an public outdoor gym and the rest we do individually. Any tips on what we could do besides the obvious cardio and pull ups? What areas are important to target to get through it besides cardio and grip? Thanks",1.97578512396694,3.8625958347107456,3.620661157024794,88.69644628099175,78.25619834710744,6.7140495867768575,25.876033057851238,7.686295010490155,1.3375884297520666,460,18,99,7,11,153,85,121,0.071,0.804,0.124,0.7536,0,0,0,0,0,0,10,4,0,0,4,5,4,1,0,13,0,6,5,1,0,1,12,12,7,0,1,0,0,2,0,1,1,3,1,0,0,6,9,1,0,0,3,0,3,0,1,0,0,2,3,6,3,14,8,3,13,0,0,0,0,11,9,1,1,1,57,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2339105957351951,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36097405993998777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27463111722626393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.265749460422634,0.0,0.1797095139206088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23055505239401944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2924299940003249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3663155719790793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3530790552057172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3166802797702953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27591104299459873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.250413400758185,0.0,0.0,0.0,0.0,0.0,0.0 fitness,thatsawsome,2018/01/07,"Been working out since 2 years and don't see much progress/ muscle gain. Just wondering if this is something to worry about or explainable with my reasons [Here](https://i.imgur.com/9p7fwxu.jpg) is me two and a half years ago. And [here](https://i.imgur.com/BKFTvPb.png) is me now. I've been working out three times a week, one hour per workout in those 2 years. As you can see, not much changed besides me gaining a little bit weight. I pretty much didn't gain any muscles. I started to work out to keep my mental health stable so my main focus was never to gain muscles but after such a long time i'm wondering if i do something fundamentally wrong or if my effort is just not enough Reasons i can think of are: 1. I live vegeterian since 16 years, so i might not have enough protein in my diet to actually build up muscles. I do take protein powder after a workout and try to eat a lot of eggs though. 2. My lifestyle is not the healthiest, i do sit ALOT. 8 Hours of work a day spend sitting as a programmer and after that sitting at home working on other projects. So these 3 workouts are the only sport activity i do in a week. Are that reasonable points to justify the lack of muscle after 2 years of working out? I feel like i still should be a little bit more in shape since i do power myself out in those workouts. My training plan, kept very simple (1 workout = 3 * 15 repetitions): *Monday: 3 workouts for my chest, 3 workouts for my back *Thursday: 3 workouts for my legs, 3 for my shoulders and back *Sunday: 3 workouts for my arms, 3 abdominal, and 2 for my lower back I always do 5 minuits cardio before training to get my heart going. ",4.5001054852320665,6.104107006329116,5.265886075949368,80.76007383966245,70.70886075949367,7.418565400843883,29.62236286919831,7.9370924344782425,2.049251476793249,1298,52,237,17,24,421,167,316,0.041,0.906,0.053,0.12,2,0,2,0,0,0,60,0,1,0,14,13,2,0,0,14,0,25,11,5,3,1,41,39,19,0,5,12,0,2,1,0,2,2,0,1,0,7,13,4,2,8,10,1,1,7,1,0,4,5,4,32,1,40,31,12,50,0,0,2,0,2,17,0,10,30,161,39,7,0.0,0.0,0.09108123657871016,0.0,0.0,0.0,0.08273561009725229,0.0,0.0,0.0,0.0,0.0,0.07766197548552163,0.0,0.0,0.06347081962911194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2153059474546742,0.0,0.0,0.0,0.07942098411179996,0.0,0.0,0.0,0.203794711845906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09873577271079297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06019318196870161,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09550473381059248,0.0,0.0,0.0,0.19287946010933188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0471928458493895,0.06667835253966282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.048763546208069886,0.0,0.053044280169064005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09921045759538204,0.0,0.1106021090480186,0.0,0.0,0.0936223481399898,0.0,0.1838318240610452,0.0,0.0,0.0,0.0,0.0,0.0,0.08296019995276885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04559863645879006,0.18709184654288355,0.08241627999582744,0.08259830241922123,0.0,0.0,0.0,0.07934985307099615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09405945919669974,0.09901340309083337,0.0,0.0,0.0,0.0,0.205835305922228,0.0,0.07198550067924182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0632460312052745,0.07098527094698431,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0882314919774504,0.0,0.0,0.09495497880792217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28789095394847153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14875139764204542,0.0,0.0,0.0,0.0,0.23162236910321715,0.0,0.0,0.0,0.0,0.14370727614099435,0.0,0.0,0.06606280503807087,0.0,0.0745372390493693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07017610423378673,0.0,0.0,0.0,0.0,0.0,0.0,0.05980512878487417,0.09170090215988934,0.0,0.1088484678177724,0.0,0.0,0.0,0.0,0.0633681576579814,0.0,0.09117447294256258,0.0,0.0,0.0,0.0,0.07701093026273911,0.0,0.0,0.1497349873232387,0.11365656135343552,0.0,0.0,0.0,0.0,0.0,0.0,0.20243507501947025,0.4076927872962658,0.09478595284036084,0.0,0.0,0.10204687957593604,0.0,0.3005225426262124 fitness,harunamika,2018/01/07,"Why is that most people in the gym are for ever beginners? Like I see lots of people who after years of lifting... or whatever.. they keep lifting with terrible technique, they add more weight, and the work out looks has lost all its shape, and they think they are cool, but they will never get any results doing all bad. ",13.123278688524584,7.326871245901643,11.200081967213114,69.08733606557378,57.85245901639344,14.1672131147541,41.975409836065566,10.125756701596842,4.091485245901639,250,7,48,3,2,77,50,61,0.126,0.823,0.051,-0.7227,0,0,0,0,0,0,11,0,0,5,2,1,5,0,0,2,1,6,1,0,1,4,16,12,4,0,0,2,0,1,1,0,1,0,0,0,0,3,5,1,1,1,1,0,0,1,3,0,0,1,4,6,2,7,10,5,8,0,1,2,0,6,3,0,3,6,35,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19079347752265924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2342596340844072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25378664828968217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1465833687313408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2493786142585753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1370696403654713,0.0,0.0,0.0,0.2356035137721898,0.0,0.3062692888847132,0.2385259005129259,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2163886347467743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.389016188847793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22357357765602587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17977439965692593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3416519703165025,0.0,0.0,0.2531658176637451,0.0,0.0,0.0,0.0,0.20425429382009253,0.0,0.0,0.0,0.0,0.0,0.1806743360702018 fitness,Latrellspringroll,2018/01/07,"Help understanding Texas Method. Can y'all help me understand this program? Does ""press"" mean OHP or push press? What is ""Work""? Do i do all those sets each exercise on one day? Is each cycle only 3 weeks? Which rep scheme do i use, the one on the left hand side or the one below the days of the week? https://imgur.com/a/ZlEyH",2.370345622119814,5.041954790322585,2.5191244239631345,92.77725806451612,81.74193548387096,6.123502304147466,16.921658986175114,7.447530270364453,0.05220460829493101,255,5,54,4,7,77,46,62,0.0,0.852,0.14800000000000002,0.8611,0,0,1,0,0,0,18,0,1,0,1,1,0,0,0,5,0,6,2,1,1,1,9,10,2,0,0,2,0,3,0,0,0,1,0,0,0,4,2,0,0,3,1,0,1,0,0,0,3,0,3,4,0,4,10,3,11,0,0,0,0,3,5,0,2,4,31,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2921700166796066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1982269366712772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3036597281290494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2461118594206128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2467438960976165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4604822353910165,0.17227671904245534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4716252835329532,0.0,0.19563833800394026,0.0,0.0,0.0,0.0,0.36339725125761607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16490739284287667,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PonyKiller81,2018/01/07,"I'm nearing 40 and my workouts aren't what they used to be Apologies if this has been asked before - if so feel free to leave an angry reply and move on :) I've been working out since I was about 23. It used to be awesome. I loved twenty-something me. I'm in my late thirties now. The past three or so years have been a struggle. Despite attempts to maintain a gym regime my body has slowed right down. I often feel flat and struggle to finish my sessions. I've stacked on weight (now between 120-130kg / 265-285lb). Beautiful folk of Reddit, what should I do? I'd sincerely appreciate any advice you have folks. EDIT: I got to go for now. Thanks so much everyone who has replied. I honestly wasn't expecting so many answers, and I appreciate being challenged. I will be reading this thread more closely tomorrow - every reply.",2.26231275118743,4.740560521739134,3.421541834124956,87.39999269272926,80.42857142857143,5.775812933869201,26.8618925831202,7.048011613610866,1.4274264523200588,648,28,123,8,17,209,112,161,0.062,0.742,0.195,0.9761,1,0,1,0,0,0,27,0,1,1,3,9,8,0,2,4,0,18,3,1,2,0,17,29,11,0,4,3,0,3,0,0,2,0,0,0,0,6,6,1,0,3,3,1,2,2,2,0,1,6,3,15,7,16,17,2,19,0,0,0,1,6,8,0,4,9,77,21,5,0.0,0.0,0.0,0.0,0.0,0.18365019115973466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12780383418748256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17569604094394706,0.0,0.0,0.0,0.0,0.0,0.0,0.1599208320255496,0.0,0.0,0.0,0.0,0.20875601459045345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15834531256615936,0.17958217991732867,0.0,0.0,0.0,0.0,0.1900535295121472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1068091199536362,0.0,0.1503106572501582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2120015027431882,0.1989985044679161,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1696207847124759,0.0,0.0,0.1905389623554541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19974764735420186,0.13815556745464513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17940745425510718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1879881960737498,0.0,0.0,0.0,0.0,0.0,0.0,0.1604974594050421,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15546370772142928,0.0,0.0,0.0,0.0,0.14468334424213408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3929458215793285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17302745024867075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32463503610365363,0.0,0.0,0.0,0.0,0.0,0.2288570465359397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13682062006739304,0.0,0.0,0.0,0.0,0.0,0.12102548362171985 fitness,equASIAN_,2018/01/07,"Bulking and cutting at home I started lifting about a year ago, and have heard a lot about bulking and cutting. From what I can hear, it is a good way to gain lean muscle mass. However, I don't quite understand what bulking and cutting is, and have a lot of questions I would like to ask. As a side note, I only have a couple of dumbbells and a rowing machine at my disposal. - What is bulking? - What is cutting? - How should I workout during the bulking period? - How should I workout during the cutting period? - How to clean bulk? - How to dirty bulk? - What are the best foods and nutrients to eat during the bulking phase? - What are the best foods and nutrients to eat during the cutting phase? - How long should I bulk for? - How long should I cut for? - Should I avoid cardio during the bulking phase? - I normally wake up, grab a glass of water, work out, and then have breakfast. Is this effective, when not bulking/cutting? And is it effective when I am bulking or cutting? And last, but not least, - I plan to bulk the rest of January and then cut the whole of February. Is this a good idea? Also, in the future I hope to bulk throughout winter, and then cut during spring/start of summer. Is this a good idea? Sorry for the load of questions, but I really need answers. I've done some research online, but I don't really understand them, as most of them are really technically worded. I posted this previously on /r/Bodybuilding to see if there are other answers there. Any input is appreciated, thanks!",2.674037558685445,5.2557015211267615,3.8907323943662,84.02915023474179,79.56338028169014,6.603568075117372,25.31173708920188,7.793537801064563,1.6846224413145534,1168,45,212,20,30,380,129,284,0.076,0.7879999999999999,0.136,0.9776,1,1,0,0,0,0,60,0,0,2,8,13,19,10,1,21,0,28,8,1,8,0,52,38,32,0,10,7,0,1,1,0,6,1,2,2,0,13,14,6,1,10,2,0,0,4,11,0,0,2,4,20,8,31,30,9,26,0,0,1,0,7,8,0,9,17,156,33,2,0.0,0.0,0.0,0.0,0.0,0.0,0.10882923323753377,0.0,0.0,0.0,0.0,0.09818005904898107,0.0,0.0,0.0,0.08348860454494264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11477446960599814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25768153380644393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13584396273877855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12563753055786125,0.0,0.0,0.0,0.2512511103488371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2969107684189441,0.0,0.0,0.0,0.0,0.0,0.0,0.30892389375757345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13837202957357134,0.0,0.0,0.0,0.1231494920989398,0.12193947190865136,0.0,0.0,0.0,0.27718741083147586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1000748883317541,0.0,0.0,0.0,0.0,0.0,0.05997979149067738,0.0,0.0,0.2172972413798472,0.0,0.0,0.0,0.2087513141457881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09103326577369196,0.0,0.0,0.0,0.0,0.12028967828827936,0.0,0.0,0.0,0.0,0.0,0.0933730058826924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11758084228423285,0.0,0.0,0.0,0.0,0.0,0.27506361231913,0.1305822498424471,0.0,0.0,0.23595106272274735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0978327260134202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13743227164989547,0.17379612984935747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11303119707691735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2556182322168357,0.0,0.0,0.0,0.0,0.0,0.09745003898365168,0.0,0.0,0.0,0.0,0.0,0.1370696251569786,0.0,0.0,0.0,0.08937887282507848,0.0,0.0,0.08721311558599247,0.0,0.0,0.07906060726731967 fitness,AryanIsDaBest,2018/01/07,"I'm looking to get faster (running) within this year. Can you help? I'm 15, 5'9-5'10, I weigh 83kg, mostly fat. I'm impressively fast for my weight (all my friends actually get surprised when they see me run). Yesterday we had a sporting event and my school forced me into running the 100m race. I came 4-5th (I was gonna come fourth but I slowed down when I saw the first guy cross the finish line and 5th place overtook me). I have decent uppe body strength but that's where most of my fat is. My legs are my defining feature, I have muscular calves and thighs and yeah, there's a bit of fat there, but it's way more muscular than all of my friends (who came first in the race, mind you). My goal is to get faster by the next year's sports day. I want to come at least in the top 4. My current schedule is 4-3km three days a week (12 km a week), but I'm willing to shift to 2km every day (14 km a week), so far this hasn't been enough, can you suggest other workouts/tricks to help me get faster. I have good stamina so even if I don't win anything in 100m next year I hope I can get somewhere in the 400m race. Please give me some advice/tips to reach my goal?",2.279285714285713,2.9452902619047663,3.355714285714285,95.93928571428572,74.95238095238095,6.393650793650794,23.523809523809533,6.139981653823899,0.19127619047619016,894,24,223,5,18,288,144,252,0.025,0.8079999999999999,0.16699999999999998,0.9844,2,0,0,0,0,0,40,1,3,1,7,8,8,0,0,12,1,16,10,8,0,2,23,36,13,0,3,5,0,1,0,2,2,3,0,0,1,6,10,5,0,0,2,0,8,2,0,0,3,6,4,32,8,21,28,9,48,0,0,3,0,13,14,0,5,25,115,38,3,0.0,0.0,0.1282522781576618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10815194490477184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14348254949379505,0.145984044137523,0.0,0.0,0.0,0.3006313990080944,0.0,0.0,0.0,0.2264227711859215,0.0,0.0,0.0,0.0,0.0,0.0,0.2542756227416824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1357976192355731,0.0,0.08680526839917899,0.0,0.11073160763285232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22358083656743255,0.0,0.0,0.2030779490455817,0.0,0.3433218589883105,0.1260752646092251,0.0,0.1102334297068936,0.0,0.0,0.0,0.13013185544708894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17618341391103112,0.0,0.0,0.13053512347303028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11036427533699013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13270223652893498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2795449082580954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13731161988537505,0.14426567474854418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13300956907674955,0.10472906574035194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07751813389813968,0.10431940266816984,0.3162646989457342,0.16004078851682402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2539010372102521 fitness,torrent724,2018/01/07,"Moving on up! 1 year progress from last year’s New Year’s resolution M/23/163 lb **Intro**: Today marks the one-year anniversary of my first lift! As a lifelong cross-country runner, I was always very skinny with little muscle. After ending my college running career due to injury, I decided that I was tired of being skinny, and to put on some muscle. My main goals were to put on weight while keeping my body fat low, and increasing strength. I’m carrying these goals into this next year with an increased focus on the 4 main lifts, and having more focus and intensity while at the gym. In addition to this, I want to learn more about nutrition, and build a meal plan for myself. I really didn’t have any idea what I was doing, and hadn’t spent much time in a weight room before last year, so I was pretty slow to get started, and didn’t see too much progress until later this past summer. [**Link to pictures**](https://imgur.com/a/CwxbL) **Numbers**: (all in reps of 5) Height – 5’10 Beginning Weight 138LB, Current Weight – 163LB Bench: 75 -> 180 Squat: 95-> 205 Deadlift: 95 -> 255 OHP: 45 -> 115 Row: 75 -> 190 I saw some good weight increases, but I’m nowhere near the numbers that I’d like to be at. I want to bring more focus to the main lifts, and stop caring too much about accessories. **Programs**: I started off by looking in the recommended section of the Wiki, and choosing Arnold’s Golden Six. I knew that I needed to worry about consistency, form, and getting the basics right before anything else. I never really saw any significant gains in this program, as I was inexperienced and hesitant to add weight. Also, around this time I was in a biking accident, which kept me out of the gym for 3 weeks. I stayed on this program for about 6 months, which is admittedly too long. I made the switch to the Wiki’s PPL in July, and this is when my numbers really started to go up for two reasons, 1) I just joined a new gym (previously working out in my small campus gym and my crappy home gym after I graduated). 2) I like the structure of split routines vs full body routines, it kept me in the gym for longer amounts of time, and at a higher frequency. I switched out of PPL about a month ago into [this ](https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout )routine, and I like it so far. I plan on moving to 5/3/1 once my 8 weeks with this are up. **Diet**: This was the toughest thing for me. Although I knew I was skinny, I was scared to put on weight and gain any kind of belly. Because of this, I continue to struggle to gain weight. I don’t have much to say since, I pretty much ate anything I felt like, just not a lot of it. I will go on good weeks of eating a surplus, but then have a day where I only get about 1500 calories in. I have never been a big eater, so eating a surplus is pretty difficult. I do always make sure to get in at least 120 grams of protein on the days I work out, so that’s something. I want to learn more about nutrition, and build a meal plan so I can see better progress, and a healthier eating lifestyle. **Conclusion**: I’m pretty happy with the past year. I hadn’t looked at my body’s changes until recently, and it felt pretty good. I haven’t made a crazy transformation, but I’m well on my way. The biggest thing for me was increasing my strength and building up consistent time at the gym. This next year will include learning how to eat properly, and a move on to intermediate lifting! Thanks for reading! Also, a special thanks to /r/ fitness, the simple questions threads and the wiki have been super helpful, and the community has helped me find a new hobby! ",3.2776956376956363,5.613744341991342,4.131059163059163,84.43431768231771,75.99855699855699,6.457977577977577,24.37005217005217,7.497074112349321,1.1985904717504718,2851,95,540,38,65,914,317,693,0.053,0.775,0.172,0.998,1,0,1,0,0,0,162,0,0,0,19,24,23,0,2,40,0,37,24,7,5,4,78,78,43,0,4,7,0,10,4,0,2,2,1,2,0,26,36,20,4,16,10,1,15,9,4,1,3,29,17,56,19,105,45,25,125,0,1,6,0,5,54,0,4,58,336,82,15,0.0,0.0,0.0,0.0,0.0,0.0,0.04751951855706206,0.0,0.0,0.0,0.0,0.08573926323138782,0.08921091367850822,0.0,0.0,0.10936413429424957,0.0,0.0,0.0,0.0,0.0,0.0,0.08822826066868063,0.04772174349013407,0.0,0.0,0.0,0.0,0.0,0.032678431083886614,0.0,0.09123150053246898,0.0,0.0,0.04741118235539425,0.0,0.17863643105504534,0.0,0.0,0.0,0.0,0.05465607889217517,0.0,0.056709274012257616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10371656258561844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21941405715217874,0.044781908819795414,0.0,0.04748003799521502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1029425729726483,0.0,0.04899597892915325,0.045598228368805734,0.0,0.0,0.0,0.0,0.1120301275940908,0.0,0.06093237610448341,0.13488944344661588,0.0,0.0,0.0,0.0,0.0,0.057065825471779165,0.0,0.0,0.0,0.0,0.0,0.0,0.07186350731707769,0.0,0.05377235877712734,0.0,0.0,0.0,0.0,0.060515965797724273,0.0,0.0,0.0,0.04764851261167049,0.0,0.0558236145299635,0.0,0.0873939909655927,0.0,0.0,0.0,0.0,0.0,0.10475901483451623,0.053728463857455874,0.0,0.047440655359624405,0.09003303696032176,0.0,0.0,0.04557489587706052,0.0,0.10144879406106742,0.03578319984961206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08557745758320913,0.17092780251145953,0.19703717717946093,0.03974903464403888,0.082690303035071,0.15532240611791992,0.11402365928839367,0.0,0.0,0.0,0.0,0.0,0.057089882685132,0.036325603328322825,0.04077066569132999,0.0,0.0,0.0,0.0,0.10234821224409812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2726888018499272,0.0,0.0,0.0,0.16167002594247845,0.06005229496307544,0.0,0.053621673277250585,0.0,0.10302637048944256,0.055117095337319684,0.052930609619740665,0.0,0.0,0.04578022721527512,0.0,0.0426305703686652,0.05367012542890337,0.0,0.08543594218174319,0.0,0.0,0.0,0.0,0.04434440202106131,0.0,0.0,0.0,0.0,0.041269415716761695,0.0,0.0,0.11383028491292067,0.05713810673974362,0.0,0.04481799149437135,0.0,0.05604184970241804,0.0,0.0,0.0,0.0505241199329782,0.0,0.0,0.0,0.0,0.09870855297308227,0.0,0.0,0.07122843871672126,0.0,0.0,0.0,0.12503507933994645,0.06161355186323893,0.050813325641580726,0.0,0.0,0.0,0.0,0.05236641216317498,0.0,0.0,0.0,0.0,0.04423152649040995,0.09485668699906563,0.042550873493363575,0.12900130609511995,0.5222326947265296,0.04819928057048081,0.0,0.0,0.0,0.0,0.0,0.0,0.07805331121924672,0.054440679649933744,0.0,0.0,0.0,0.0,0.2761700607388846 fitness,BoredRebel,2018/01/07,"Dynamic Stretching routines? I am looking to add a stretching routine before I lift, I hear Dynamic Stretching is best before working out but I can't find any beginner routines or any kind really. Do any of you do Dynamic Stretching? What do you do?",2.881594202898551,5.9045551304347805,4.586956521739129,75.83159420289856,84.65217391304347,7.41449275362319,35.92753623188405,8.344100000000001,4.0429536231884065,200,13,30,5,6,67,30,46,0.0,0.7040000000000001,0.29600000000000004,0.9292,0,0,0,0,0,0,5,0,2,0,2,0,5,0,0,1,0,7,0,0,0,0,5,9,2,0,0,2,0,0,0,0,0,0,1,0,0,1,2,0,0,1,0,0,0,1,0,0,0,0,2,6,5,3,9,1,6,0,0,1,0,3,5,0,1,1,21,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5659254795193679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4720947230030214,0.0,0.2911146704342493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2535389965726621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3126504813254187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2888698934549613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23294652283931694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17770983908827215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2019508400303283,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Zeno_Fobya,2018/01/07,"Triceps taking all the abuse during arm workouts. Is this common? This has always been an issue for me... my triceps seem to take all the abuse on just about every arm workout (dumbbell press, bicep curls, hammer curls, power clean, etc). I’ve checked my form and even lowered weight volume to mask sure I’m doing things right... At this point, my burning triceps are holding things back! I can’t get my biceps to burn after a set of hammer curls because my triceps can’t take any more abuse... Has this happened to anyone else? What is the workaround?",4.046785329018338,6.275022330097087,3.8811003236245964,87.62083063646173,73.27184466019419,4.577777777777778,25.036677454153185,3.1291,0.4203557713052857,432,14,75,0,9,131,73,103,0.1,0.8540000000000001,0.046,-0.7738,2,0,0,0,3,0,22,0,0,0,1,4,1,0,0,5,0,9,9,8,0,3,7,16,1,0,0,1,0,2,0,0,0,0,0,1,0,7,1,1,1,1,2,1,0,2,0,0,0,1,2,7,1,10,15,5,8,0,0,0,0,0,4,0,1,3,47,14,0,0.0,0.6169009262374641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14441120461805831,0.0,0.0,0.11802297666821955,0.0,0.0,0.0,0.0,0.12135330599284108,0.1778270425846739,0.0,0.0,0.0,0.0,0.0,0.1334526583053436,0.0,0.1057971811578733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14498247201162048,0.0,0.0,0.0,0.1935590875383157,0.11463107664859346,0.0,0.1462271085161868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09067503633961192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1534736259646422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18114575376036887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16406505193893187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14821455105080927,0.0,0.0,0.0,0.0,0.0,0.15799745200331575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1635730141287942,0.0,0.3914740393009782,0.0,0.0,0.0,0.0,0.0,0.2306037280419269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21134256288466124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,-TheCrazyYeti-,2018/01/07,"Am I okay to do back day with doms in my legs? I worked out my legs on tuesday with squats on 5/3/1 all after a two week break off from injuring my shoulder. I have had super sore leg the past few days it is kinda hard to walk down stairs lol. But i missed my back workout yesterday and this will mean I will be three weeks without doing deadlifts if i dont work out tonight or tomorow. Has anyone done this before? Just scared of injuring myself if i go tonight, or not being able to lift as much. Thanks",3.0042307692307686,4.311914807692311,3.549230769230772,92.77076923076923,74.0,6.353846153846152,23.57692307692308,6.6274283507984215,0.4931192307692309,396,11,87,3,8,124,81,104,0.081,0.809,0.11,0.6313,0,0,0,0,0,0,9,0,0,0,3,3,5,0,1,2,2,13,7,4,0,1,16,17,7,0,2,8,0,1,0,0,2,3,0,0,0,3,5,0,0,1,1,0,2,3,2,0,2,2,1,12,3,17,11,3,23,0,1,0,0,0,8,0,5,12,62,15,2,0.21898362348110445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15311844116084258,0.0,0.0,0.0,0.0,0.0,0.0,0.3367697788091614,0.0,0.0,0.0,0.1863389346764383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28245264216428645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2240962763113179,0.2566471758149283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12445343970389515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19616631387191893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2385373632199493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16097815983726535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20904464712619492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21924080910657415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20161069912371807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21391518057604464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35131090773599266,0.0,0.0,0.0,0.0,0.0,0.0,0.2110923985869575,0.0,0.3188453719532243,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Reddit_Ben,2018/01/08,"Lift weights without getting sore? Is it possible? I'm a professional (classical) musician, so my hands and arms are my livelihood. I cannot, under any circumstances, let them get sore, stiff, or injured. On the other hand, after a lifetime of being careful not to ever stress them out, my (male) 30-something-year-old upper body is about the same as a 12 year-old's. I'm very aerobically healthy thanks to a life of running and competitive cycling, but as I age I'd like to build a little bit of muscle to help prevent problems in the future. So is it possible to build a very moderate amount of muscle without getting sore?",6.71670702179177,7.059665779661021,7.384285714285718,72.14533898305088,64.9322033898305,10.13268765133172,37.19612590799032,9.957137785484203,3.8380905569007258,494,24,86,10,7,164,79,118,0.046,0.7340000000000001,0.221,0.9294,0,0,1,0,0,0,23,0,0,2,0,4,5,0,1,9,0,7,11,4,0,1,13,14,8,0,1,5,0,3,1,0,0,6,0,0,1,3,3,1,2,0,0,0,1,4,2,0,0,0,3,7,3,19,12,3,11,0,0,0,0,4,6,0,1,5,54,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1191306161383696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1912547350878125,0.19458909663280624,0.0,0.0,0.0,0.0,0.1786109970005366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15846327752399647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.274578050455554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11742163863584633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17913674042219402,0.1237371090634386,0.08558568627517167,0.17557963709433552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3676507002080168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3949855813989925,0.0,0.0,0.0,0.1676267096154099,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20067181905334774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16128519842947026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28908905305458354,0.0,0.0,0.0,0.21332600179615205,0.0,0.0,0.0,0.0,0.0,0.33774079987846223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22562453660270174 fitness,Cheggle,2018/01/08,"Dumbbell leg routine question. Which out of https://youtu.be/zlY8oqCeM-U Or https://youtu.be/SnhBJ-sjshQ I’m asking as I see some people say that ‘x’ channel is a joke and does bad routines, just wondering if either of them is that case?",7.6136842105263165,11.412398000000005,5.504473684210527,72.51881578947369,69.0,6.957894736842108,30.552631578947373,8.07648339933343,2.648136842105264,196,8,27,3,4,56,34,38,0.134,0.81,0.056,-0.4767,0,0,0,0,0,0,15,0,0,1,0,1,2,0,0,1,0,2,1,1,0,0,9,6,4,0,1,4,0,0,0,0,0,0,1,0,0,3,2,0,0,2,2,0,0,0,1,0,0,0,2,2,1,4,6,2,1,0,0,1,0,4,1,0,5,0,18,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3662354801449795,0.0,0.0,0.0,0.32709677334067405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3428250424290661,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27159169066137695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4388521875724027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3115371206920792,0.0,0.0,0.31217583063912235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4248386146042748,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DeadNames,2018/01/08,"A solid four day split workout? Hey guys, I've been doing Ice Cream Fitness from the Wiki for about three months now, and am looking to get stronger by working out more. I was wondering if anyone knew any solid four day splits that work the major muscles in the body. Thanks.",4.568207547169814,6.151241245283022,4.271839622641512,88.03530660377363,70.50943396226415,6.054716981132076,26.45754716981132,5.985473137389443,0.8888905660377358,218,7,41,1,4,66,47,53,0.0,0.8059999999999999,0.194,0.8316,0,0,0,0,0,0,6,0,0,0,2,2,1,0,0,4,0,4,1,1,0,0,5,9,2,0,1,1,0,0,0,0,0,0,0,0,1,1,2,0,0,2,1,0,0,0,0,0,3,3,2,1,1,7,6,2,7,0,0,2,0,2,3,0,2,4,24,2,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2089873185330611,0.0,0.0,0.0,0.0,0.21488444649096056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3413619004020493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3963903969452353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16056138590517416,0.0,0.0,0.0,0.0,0.0,0.0,0.30429392294691904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25807038699407003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24529892961625216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28293785620732176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3332741230739805,0.4474634847960727,0.0,0.0,0.0,0.0,0.0,0.0 fitness,gnuckols,2018/01/08,"A Comprehensive Overview of the Periodization Research First off, so this thread doesn't get canned, let me be transparent by saying that I am linking my own article, and making no attempt to hide that fact: [Periodization: What the Data Say](https://www.strongerbyscience.com/periodization-data/) I think this is a valuable article for the /r/fitness community because I didn't see much about periodization in the wiki (which everyone definitely reads), and I see a lot of questions/misconceptions about periodization on here, but very few threads or articles specifically discussing it. The starts with an introduction to periodization and the most prominent periodization models (linear, undulating, and block), primarily revolves around a quantitative analysis of the research comparing nonperiodized to periodized training and comparing undulating to linear periodization models, and concludes with problems with the current research, suggestions for future research, and practical takeaways. **Here were the main findings of the analysis:** 1) Periodized training tends to produce larger strength gains than nonperiodized training 2) Undulating periodization models tend to produce larger strength gains than linear models 3) For untrained lifters, periodized training still outperforms nonperiodized training, but linear and undulating models produce similar strength gains 4) For trained lifters, periodized training still outperforms nonperiodized training, and undulating models produce larger strength gains than linear models (in fact, UP>LP for trained lifters was the single largest effect in the entire analysis) 5) Periodization and periodization style may matter much more for the bench press than the squat 6) Periodization and periodization style don't seem to have any meaningful effect on hypertrophy **Overall, these are my three biggest gripes with the current state of the literature:** 1) Studies treat periodization models as completely separate entities, when they can (and probably should) be integrated. 2) The studies comparing periodized to nonperiodized training largely equate for *average* intensity, but the periodized groups end up training at higher *peak* intensities prior to testing, so those studies may be testing the effects of specificity moeso than the effects of periodization, per se. 3) Most of the studies are too short to test whether periodization or particular periodization styles are optimal for *long-tem* strength development This article itself is a monster, though, so obviously it's impossible to include everything in a short overview like this. If this is a topic you're only peripherally interested in, I think the tl;dr here should be enough, but there's a lot detail and nuance in the [full article](https://www.strongerbyscience.com/periodization-data/).",12.526287774725276,15.324309108173075,10.542266483516485,45.94201923076921,52.87019230769231,13.827472527472525,49.23214285714286,12.905362322585251,7.908729670329674,2343,143,251,82,28,717,211,416,0.015,0.846,0.139,0.9948,3,0,0,0,0,0,97,0,0,1,20,15,10,0,0,32,0,24,0,0,10,3,56,34,27,0,4,8,0,1,1,0,4,0,1,0,0,14,18,0,1,11,1,0,0,4,1,0,2,3,4,9,9,52,22,13,49,0,0,2,0,5,16,0,10,33,180,23,12,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12098765463236785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1583812240758269,0.0,0.0,0.0,0.0,0.0,0.1084547532722378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18653949600543931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15757904022101762,0.1838327726169929,0.0,0.0,0.0,0.0,0.17000449869205508,0.15989767577886466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16261021811152004,0.15133359966686027,0.0,0.0,0.0,0.0,0.09295274776261807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18192916971901724,0.0,0.08691981782842115,0.0,0.0,0.15744833523046206,0.0,0.0,0.0,0.3025123253357029,0.0,0.0,0.11875900960540495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2615745949565342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13531165180321078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19182143680566846,0.1702397176100678,0.0,0.0,0.0,0.0,0.1779621956268376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28296878631166283,0.0,0.0,0.28354892577664376,0.1619662687334901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12592847999595622,0.0,0.2841647795964192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2280002782050059,0.1747996503720662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1467977235521956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,seductiveflamingo,2018/01/08,"Switching program after a while on nSun, any advice appreciated! I was on nSun's 5/3/1 program for a while for about ~7/8 months now. Unfortunately I don't think I can keep up with this routine. School always seems to get in the way and after a while (towards the end of the timeline I mentioned) I noticed my joints, especially my knees, were really taking a hit. I had to take about a month off for exams and holidays and I know my strength has fallen as before then I was also pretty inconsistent due to school. I figure I might as well switch to a body building program, mainly just to stay in shape as I know I will not be consistent enough for strength gains. I was wondering if I should try and follow a certain program, or just try to hit all the muscles in the group I am working on a given day. Is there anything I should focus on to optimize my time and energy whenever I manage to get in the gym? Any advice helps!",4.983524590163935,5.7141898251366126,6.026352459016392,79.01854508196723,68.78142076502732,8.504371584699454,29.457650273224047,8.59863814320734,2.179007650273224,730,26,140,11,12,243,110,183,0.027000000000000003,0.8009999999999999,0.171,0.9741,0,0,0,0,0,0,20,0,0,0,4,8,4,0,0,14,0,15,2,2,0,2,23,29,15,0,3,5,0,0,0,0,4,0,0,0,0,1,6,0,1,6,2,0,2,2,0,1,0,6,0,21,4,32,16,3,29,0,0,0,0,3,12,0,5,13,104,22,9,0.0,0.0,0.0,0.0,0.0,0.3260869364798734,0.0,0.0,0.0,0.0,0.0,0.13342954042259858,0.13883220783784184,0.0,0.0,0.2269268575077596,0.0,0.0,0.0,0.0,0.0,0.0,0.13730297916763115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14197669456593898,0.0,0.0,0.0,0.0,0.18533225813617796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1076041691864734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1477791949728307,0.17240020696191044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17434402717018374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11183574937652886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14830356361793698,0.0,0.0,0.18339231977298728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17700102618689215,0.0,0.0,0.2663554690234814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1899593407110008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16974599565210602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1068881066287043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3377213439503253,0.0,0.151893581612232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17783944101144036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2509002231098653,0.0,0.0,0.0,0.0,0.0,0.0,0.1069104670248626,0.0,0.0,0.09729132572557887,0.0,0.0,0.0,0.0,0.2265598107509926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1324374220356298,0.0,0.0,0.15001780077962631,0.0,0.0,0.0,0.0,0.0,0.18094124076210025,0.12146847374160218,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Bobbymig,2018/01/08,"ELI5: Cardio without dying of breathlessness? 21 M, 180 lbs, sort of new to exercise. Summer of 2016 I got in the best shape of my life, got my diet in order and went the gym (weights) and felt great, but I still couldn't do cardio for more than 30 seconds without not being able to breathe. Fast forward through to July 2017, I am at an all time high, approx. 220 lbs and I decide to lose weight again. I am now officially a ""healthy"" weight and want to start introducing some basic cardio into my life. I figured that once I lost weight, I would feel light as a feather and cardio would be easy(er). I have bought a skipping rope as it is something I can do in any spare time just at home, but I honestly find it impossible. I see a lot of starting stuff on the wiki but it is always for lifting/gym stuff. I am talking about going on a jog.. I am fairly active and walk a fair deal, so I feel I shouldn't be finding it this difficult. Any tips would be great! Thanks in advance :) EDIT: Thanks guys, I will definitely give C25K a go!",2.0311004784689004,3.9316501961722494,3.4923444976076574,89.61641148325361,78.13875598086125,5.931100478468901,23.44019138755981,6.8360192770164,0.6898459330143538,797,26,168,8,19,262,132,209,0.048,0.775,0.17800000000000002,0.9822,0,0,1,0,0,0,35,0,0,0,4,6,9,0,0,11,0,20,13,1,0,1,31,37,12,1,6,7,0,7,0,0,5,7,0,1,1,8,7,5,0,7,3,1,7,5,3,0,1,6,9,20,6,28,21,5,29,0,2,1,0,4,12,0,3,11,108,28,1,0.11199017157019818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09318479409199976,0.0,0.0,0.15231431394870676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11752677581840268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11545694941694247,0.0,0.0,0.11622811712201113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11325119134809268,0.0,0.10752812711151354,0.0,0.20471397588427667,0.0,0.0,0.0,0.0,0.0,0.0,0.1074311772251382,0.12729319063572045,0.0,0.1791375414031154,0.24693911903236004,0.0,0.11088787692418872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11832376495099713,0.11233527320536547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1582039402457496,0.0,0.0,0.0,0.0,0.0,0.12528835601057914,0.12225050149969925,0.0952100390625487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10816080555742726,0.0,0.0,0.0,0.0,0.0,0.0,0.11926587775845335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08924166732505621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08621550541949084,0.0,0.0,0.15853443969527198,0.0,0.08943549567956231,0.0,0.0,0.0,0.2564039060681529,0.0,0.0,0.0,0.0,0.0,0.09001345779582241,0.0,0.20621100725553596,0.0,0.0,0.0,0.0,0.0,0.0,0.13060473928737146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06605470475739676,0.0,0.0,0.5454954345784881,0.0,0.1038160110270912,0.0,0.0,0.0,0.21590905803015806,0.0,0.0,0.0,0.0,0.2386638141854243,0.0,0.0,0.0 fitness,AbraxoCIeaner,2018/01/08,"Hi! I'm looking for some help on my program! (F17) Hi! I recently got back into fitness after a few months of bad habits and want to gain muscle mass on the lower part of my body. I am 4'11"" and weigh approximately 130 pounds. I plan to work out 4 times a week following a fitnessblender (a fitness youtube channel) program that consists of 3 workouts a week, including hiit and strength training, which are quite tough and then add in the weekend some low impact cardio. I also planned to eat 1800 calories of good food on the days I work out and 1500 (my maintainance calorie level) on the days I don't. What do you guys think? Could this be a good plan to develop some good muscle mass in the long run? I also would like to ask what my macros, especially protein, should look like. Today I reached 91 grams of protein, 164 carbs, 89 fat (i count them on myfitnesspal) but I'm not sure if I'm doing this right. I have been told that too much protein could harm me and I'm a little scared to eat too much of it! Thank you so much to the people who took the time to read!",3.163948016415868,4.668088902325582,3.9414227086183327,89.33032831737347,73.93023255813954,6.547195622435021,25.6703146374829,7.048011613610866,0.9718673050615596,834,28,176,8,17,266,134,215,0.081,0.8,0.119,0.5152,1,0,0,0,0,0,28,0,2,1,8,6,13,0,1,14,0,12,7,2,0,1,23,26,12,0,6,3,0,0,2,0,2,2,0,0,1,9,10,5,0,1,4,0,3,2,5,0,0,4,2,18,8,26,17,8,35,0,1,2,0,10,18,0,4,16,103,27,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2179064125027124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12736849601133046,0.0,0.0,0.10476219604447956,0.11375693052477677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15133488192934394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21755735623178868,0.0,0.0,0.17573048969138222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2788205090919958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16474516568409828,0.0,0.0,0.0,0.0,0.0,0.0,0.34282163851367403,0.1089657014783565,0.0,0.0,0.13490165377785795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09132058335436054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1331225639197644,0.13655093789252226,0.0,0.12057046709504365,0.2288190421907625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10874759165316364,0.0,0.30046209489553605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14753752439867113,0.0,0.09445350612949972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14491083971290322,0.1362795295395158,0.0,0.0,0.0,0.13452319064944865,0.0,0.0,0.11635048751372586,0.0,0.0,0.1364026707253247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12840709500547287,0.0,0.0,0.0,0.0,0.12543393686303633,0.0,0.0,0.0,0.08729879550882305,0.0,0.0,0.15888838175825046,0.0,0.12914211156686792,0.13018570050649916,0.1513706086561354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0803594509945674,0.0,0.2185712881894788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1983725587405944,0.0,0.0,0.09678287691315687,0.0,0.0,0.0 fitness,Iskippedfaceday,2018/01/08,"Calories Burned From Consumption of Water Hey all, Have a very ""out there"" kind of question? Water has 0 calories, awesome. But does anyone know what the energy expenditure (calories burned) of processing water looks like? If someone drank tons of water per day, besides the natural benefits, would it also contribute some (even if just a few) burned calories? Just curious Edit: I looked into it before posting this and I saw various websites say that it burns a considerable amount. I assumed this was bs, but I wanted another opinion. And I'm bulking btw, so I'm not trying to make shortcuts around cutting.",5.313084112149532,8.140642598130842,5.897018691588787,71.84178971962619,71.61682242990653,8.392149532710281,34.06448598130841,9.120678840339163,3.7944138317757012,486,25,70,11,10,157,80,107,0.017,0.871,0.112,0.7808,0,0,0,0,0,0,20,0,0,0,0,7,4,1,0,5,0,4,5,0,1,1,22,13,8,0,4,7,0,0,1,0,1,0,1,0,0,7,5,5,0,4,0,0,0,1,1,0,0,3,4,4,3,9,9,6,5,0,0,3,0,3,3,0,6,2,47,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20137356386330127,0.0,0.0,0.0,0.0,0.2640463113573327,0.0,0.0,0.0,0.17607245421410478,0.0,0.0,0.2241656202350141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21427303788743526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16239758427557185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.220361938706828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16631911944709335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2622229252260384,0.13838901378539795,0.0,0.0,0.0,0.0,0.0,0.0,0.12302237836534248,0.0,0.0,0.0,0.42291647571562296,0.0,0.0,0.0,0.0,0.0,0.16808613017125154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2411658078247047,0.0,0.0,0.0,0.0,0.0,0.28208650737408336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20025061007337053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2133590649793269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17096347770750245,0.0,0.0,0.0,0.0,0.0,0.0,0.20777085756965386,0.14852494564998556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.178879663256381,0.0,0.0,0.0 fitness,VRBTFC,2018/01/08,"My lungs are failing before my muscles which is causing my lifts to fail. What are my options for cardio in a basement? I have TERRIBLE conditioning and I really want to work on it. I have a basement gym with a low ceiling which rules out a lot of jumps, sprints, prowler, etc. unfortunately. What are my options to increase my cardiovascular health at home? ",3.551558441558445,6.362328181818183,4.535627705627707,79.33772727272729,77.78787878787878,6.8017316017316025,32.15584415584416,7.957251820313856,2.6378207792207795,284,15,50,5,7,92,47,66,0.217,0.728,0.055,-0.9118,0,0,0,0,0,0,9,0,0,0,3,0,4,0,0,4,0,6,3,1,1,0,8,7,1,0,1,0,0,0,0,0,0,2,0,1,0,5,3,0,0,0,1,0,2,0,4,0,0,0,0,9,0,10,7,3,7,0,3,0,0,0,5,0,3,0,37,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3177775404121815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3836349305561219,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4164942826229921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3969587578195651,0.0,0.0,0.0,0.0,0.374599733965254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31749293241536075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.239240952380458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22026985935253304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.271875274609248,0.0,0.0,0.0,0.0,0.0,0.0 fitness,apost54,2018/01/08,"Question about my conditioning For the past few weeks, I have been working out and playing a lot of basketball. However, I’ve also been coughing up phlegm. When I’m playing basketball, I’m literally dying after 2 minutes on the court, which wasn’t the case before. I’m trying to figure out why my stamina is destroyed, because my cough is getting better but I still get winded very fast. I just want to figure out what is destroying my stamina.",5.531428571428571,7.005187380952384,6.446190476190478,73.78214285714287,68.04761904761905,8.457142857142857,34.23809523809524,8.841846274778883,3.2149666666666668,356,17,58,6,6,118,61,84,0.083,0.7859999999999999,0.131,-0.0011,1,0,0,0,0,0,10,0,0,0,2,5,5,2,0,4,0,7,2,0,0,0,11,13,4,1,1,2,0,0,0,0,0,2,0,0,0,2,4,0,0,3,2,0,0,1,2,0,0,3,0,7,3,11,10,2,11,0,0,0,0,1,5,0,2,6,39,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2338902747856328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17828861452067052,0.0,0.2488726859135547,0.0,0.0,0.2586682938734511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30354043814116183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3056097794605141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24864979049901606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2791982410787377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3276363066595536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2335690383373269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1985697328496375,0.0,0.0,0.0,0.0,0.0,0.0,0.24132056878330424,0.17250794833316804,0.0,0.2346039204066589,0.0,0.0,0.0,0.2639110779510128,0.0,0.0,0.0,0.0,0.21292357457901406,0.0,0.0,0.0,0.0,0.0,0.0 fitness,3210atown,2018/01/08,"Should I be using keto to reach low BF %. Last year I (M 5'11) used keto to drop from 270 to 190. I went off it over the holidays but was getting back on to it for the new year. My goal for this year is definition so I increased my routine to 6 days a week of strength training and a one hour run everyday. My diet now consists of 2 eggs, 2 cheese sticks, an 8 oz. hamburger patty, and a kale shake with protein powder, mct oil, 2 tbs butter, flax and chia seed. This equals out to about 12g carbs 155g protein and fat and 2090 calories. I do intermittent fasting so I'll be completely drained after a workout and won't be able to move until I've ate and the foods began to do it's work. I was thinking this might be electrolyte deficiency so I've been drinking Powerade zero to help, but am wondering if recovery carbs will be a necessity for my workload. ",3.7799242424242436,4.49858865909091,5.349318181818184,82.83356060606064,71.5,8.366666666666665,30.00757575757576,8.59863814320734,2.175221212121212,668,27,140,11,12,227,120,176,0.053,0.862,0.085,0.7559,1,0,1,0,0,0,19,0,0,0,3,6,3,0,1,9,0,16,6,1,2,0,18,24,14,0,2,3,0,0,0,1,4,1,0,0,0,6,9,6,0,2,3,0,5,1,2,0,2,6,2,10,1,23,9,2,26,0,1,0,0,2,5,0,3,15,82,16,2,0.21384704393504372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16443517679579334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2242145569556224,0.0,0.0,0.0,0.0,0.0,0.13791365221355756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20948869063643968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2585846943683315,0.0,0.0,0.0,0.11172625424481372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14333716584743686,0.0,0.0,0.0,0.21059626206936136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1743138825918072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22685791964695046,0.0,0.0,0.0,0.2272855648270569,0.0,0.0,0.0,0.20653480759774087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1449082913753825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13702455098839605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3693903709045052,0.0,0.0,0.0,0.0,0.1715351995898484,0.0,0.0,0.1982383521696401,0.0,0.0,0.0,0.0,0.2319079970433972,0.1556831948907128,0.0,0.0,0.0,0.0,0.0,0.4131314551302777 fitness,tacticalcraptical,2018/01/08,"Rucking indoors? I often do rucking (walking with a weighted pack) I enjoy it and feels it is effective for me. However, given the season and with it being so cold outside I find it hard to want to go outside in the cold (not to mention icy and snowy conditions). This last weekend, I decided to try rucking indoors. My apartment isn't huge, the longest route I have found is about 30 paces before I must turn. What I am wondering. Would you think that there is a significant disadvantage to rucking (or any exercise for that matter) where you must turn every 30 paces instead of being able to just go long stretches as one could outdoors?",5.891250000000002,6.971083624999999,6.38666666666667,75.99000000000002,66.91666666666666,8.666666666666668,35.83333333333333,8.841846274778883,3.2815833333333337,505,25,86,8,8,164,82,120,0.052000000000000005,0.866,0.08199999999999999,0.5571,1,0,0,0,0,0,16,0,2,0,1,7,1,0,0,5,0,13,2,0,1,2,22,23,6,0,5,3,0,3,0,0,3,1,0,0,0,8,5,1,0,7,2,0,3,2,0,0,1,2,5,11,1,14,15,0,12,0,0,0,0,3,5,0,3,4,63,19,0,0.22975606416320424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15624200230212926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19550548826915845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.183441521813225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1935793933552923,0.0,0.0,0.0,0.0,0.0,0.1161715694382236,0.0,0.0,0.0,0.2099928802631144,0.0,0.0,0.2519156654283274,0.0,0.0,0.0,0.0,0.2611513319890507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2058163048000933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18728185742640246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2033268867827364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1556886552106637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14721840877251932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15598928598267015,0.4998172433897942,0.0,0.0,0.0,0.0,0.0,0.0,0.1355160794178173,0.0,0.0,0.2797809895067212,0.0,0.0,0.0,0.0,0.0,0.0,0.2491606508474697,0.0,0.0,0.0,0.16321211595802054,0.0,0.0,0.0 fitness,MuhBack,2018/01/08,"Should I get orthopedic soles for walking on concrete? I typically walk 7 miles per day. I walk at minimum of 4 miles per day on concrete going to and from work. I really enjoy walking but I've noticed my feet are starting to ache. I was wondering if some orthopedic soles or any other type of soles would help. If so should I get them from a doctor with mold made for my feet or just get a pair off Amazon?",3.6457028112449814,4.729661542168677,5.301385542168674,81.69296184738957,72.13253012048195,8.424899598393575,27.086345381526108,8.841846274778883,1.9554032128514047,320,11,66,6,6,109,55,83,0.043,0.8540000000000001,0.103,0.5868,0,0,0,0,0,0,6,0,0,1,1,2,1,0,0,2,0,5,5,2,1,0,14,12,7,0,5,6,0,0,0,0,3,3,0,0,0,1,2,0,0,1,0,0,5,0,0,0,0,2,0,9,1,13,7,1,14,0,0,0,0,2,6,0,6,3,39,10,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19867154194993786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3768242586585444,0.0,0.0,0.0,0.0,0.0,0.0,0.2990271875597342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4579078530598065,0.0,0.16603517954223565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19582151727458744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2764387311499121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3326139139397167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18715832222995396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20678477793647013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.316823453154391,0.21268816958543094,0.0,0.0,0.2075344802583224,0.0,0.0,0.0 fitness,radikalevenstre,2018/01/08,"Fitness help (M/17) Is a small calorie deficit okay while being on the SL 5x5, which advocates for a calorie surplus for better recovery? I also plan to begin the C25K program, so SL on MWFS while running on the off days. Can this work, and will I sacrifice my noob gains for this? I've heard that cardio kinda kills gains, and cardio+cutting will probably kill my noob gains. I don't really know what to focus on, as I am only 8 kg overweight, so maybe lifting and cardio on a slight bulk won't be that bad for me? I am just really scared of gaining weight again, I am around 20 kg down from May but my cutting stopped around November.",6.26047619047619,5.8882002857142925,6.601428571428574,79.79357142857144,65.98412698412699,9.739682539682539,32.285714285714285,9.23628265651192,2.6467428571428573,500,18,99,8,7,162,87,126,0.13699999999999998,0.738,0.125,-0.3885,0,0,0,0,0,0,17,0,0,0,7,7,7,3,1,6,1,12,4,0,0,0,11,15,10,2,0,2,0,1,0,0,4,3,1,0,0,6,5,2,1,1,0,0,1,2,5,0,0,1,2,10,2,18,8,0,18,1,0,0,0,2,11,0,2,6,63,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18129153390931305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40362129330665775,0.0,0.0,0.0,0.0,0.18928464005064768,0.0,0.0,0.0,0.0,0.0,0.2004973135928929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14620244381467593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15195191773990793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5016188878584862,0.0,0.12458813413255627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2277501504740647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1724152096277671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24442043827864954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2904590504622323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2269657796767523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18953095976161,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2760589568779587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16503995934103138,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Just-An-Edgy-Guy,2018/01/08,"Can i add some junk to hit my macros? I eat as clean as possible but i always struggle hitting my 2,700 cal mark each day,So what i was thinking maybe i could squeeze in a pack or two of oreos in my diet,as long as it perfectly fits my macros(which usually does) Beginner to the gym,Hardgainer (Ectomorph) and of course trying to bulk (caloric surplus).",4.446521739130431,5.7450246666666684,4.841275362318843,84.93234782608697,70.44927536231884,8.418550724637681,32.64057971014493,8.841846274778883,2.671635362318841,278,13,55,5,5,88,55,69,0.044,0.843,0.113,0.6908,0,0,0,0,0,0,12,0,0,0,1,0,2,0,1,2,0,3,1,0,0,1,9,6,6,0,1,2,0,1,0,0,0,0,0,1,0,2,3,1,0,1,0,0,0,0,1,0,1,1,1,9,1,10,2,2,6,0,0,0,0,0,3,0,2,3,32,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2537391643644703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24347424457480396,0.0,0.0,0.196664681753096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26685994585199296,0.0,0.0,0.0,0.0,0.31203547422597666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2698672561797535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30635883842664985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34378034031496946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3187953474879953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19539682460707594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2070380423744151,0.0,0.29788753674093393,0.0,0.0,0.0,0.3358544913533553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,FlyCanadaGuy,2018/01/08,"5/3/1 BBB Volume Hey all, I'm on my 2nd week of BBB, and I find that it seems to be such a quick and easy workout so far, or at least compared to what I'm used to. Next week should be heavier, but still I feel I can be getting more out of my workouts (I've been lifting for many years, but trying to take dieting more serious now). I don't care about raising my lift maxes really (although they are solid, I believe), I'm just trying to get in good shape, currently lose some weight then put on more muscle. Perhaps I am understanding something incorrectly, but for example, today I will be doing: 3 sets of deadlifts (65% TM and increase each set) 5 sets of squats (auxillary) Which feels like nothing. Am I understanding this correctly, should I be doing some other program, or adjusting something? Thanks",5.494258064516128,6.227022974193549,6.1375806451612895,78.66637096774197,67.64516129032258,9.038709677419355,32.274193548387096,9.120678840339163,2.7760193548387093,631,26,118,11,10,206,109,155,0.057,0.8290000000000001,0.114,0.8346,1,0,2,0,0,0,29,0,0,1,1,7,6,0,0,1,0,16,2,0,1,2,25,30,11,0,2,6,0,3,1,0,3,0,0,0,0,6,5,2,0,7,2,0,2,1,2,0,0,1,3,13,4,17,21,9,22,0,1,0,0,2,7,0,5,11,77,19,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2056706737918432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.186121290797034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18460493439740985,0.13041333569493838,0.0,0.0,0.16684685449441986,0.0,0.0,0.0,0.0,0.0,0.19074906559893887,0.0,0.0,0.1531137849503503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08918442128866842,0.0,0.0,0.0,0.0,0.20422609658032367,0.0,0.0,0.0,0.0,0.0,0.1850764504930228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1941433695785605,0.0,0.0,0.17516108324127666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1835125785426704,0.0,0.0,0.0,0.0,0.11694582713271162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16618612769984506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2810709102933015,0.0,0.0,0.0,0.0,0.14578419543489854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13725443851900684,0.0,0.0,0.16806697136379894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17303549668754234,0.0,0.0,0.2478781344246421,0.0,0.0,0.3800807496077125,0.0,0.15766407942238558,0.0,0.0,0.0,0.0,0.29286025259018217,0.22229600350280185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11755583556775998 fitness,Uberfeedus,2018/01/08,"Can you work your diaphragm with a ""lift""? Lays night I was doing brachial hangs and was breathing really trying to expand my chest. My body generally lifts up a bit, then relaxes down. Is this not a ""lift"" for the diaphragm as the only muscles engaged in my body are my forearms and the breathing muscles? ",4.184210526315788,6.464243210526316,4.589333333333332,82.46400000000001,73.03508771929825,6.665263157894738,30.69824561403509,7.554174236665415,2.143009824561404,241,11,42,3,5,76,43,57,0.0,0.86,0.14,0.7977,0,0,0,0,0,0,9,0,2,0,1,0,2,0,0,6,0,6,6,6,0,0,5,6,4,0,0,1,0,0,0,0,0,0,0,0,0,1,3,0,0,0,1,0,1,1,0,0,0,2,0,7,2,7,4,1,6,0,0,0,0,2,3,0,0,2,31,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3641642738152489,0.7410263284212598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3130261674704556,0.0,0.0,0.0,0.0,0.0,0.0,0.2536896017746845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21368892281226465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22646730042708504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2428377499440367,0.0,0.0,0.0,0.0,0.0,0.0 fitness,fuckingham21,2018/01/08,"Training for a half Marathon Hey guys, So I’m looking to train for a half marathon later on this year. Furthest I’ve ever ran is 5k and it wasn’t in great time. I’m quite athletic but never been a distance runner. Just wanted to know where to start really and what sort of progression I should look for? I have around 8 month to prepare",3.6956521739130466,4.807657115942033,4.328231884057973,88.61060869565218,72.04347826086956,7.259130434782609,26.84347826086957,7.554174236665415,1.3114904347826082,267,9,56,3,5,85,54,69,0.0,0.958,0.042,0.3716,0,0,0,0,0,0,5,0,0,0,2,5,1,0,0,3,0,5,0,0,0,2,11,13,4,0,2,2,0,0,0,0,1,0,0,0,1,3,3,0,0,1,3,0,2,2,0,0,2,3,2,2,1,11,9,0,13,0,0,2,0,2,4,0,1,7,34,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2647447390937946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2690109435962507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3278792079248349,0.0,0.2944679595265348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1634405994534393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4994740580844479,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2373779751452384,0.0,0.0,0.0,0.22936947711405986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3163163540886052,0.0,0.0,0.1905189513221021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21049782116247676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1734135062786923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17541136746929034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19151272912668474 fitness,cakeyogi,2018/01/08,"Looking for a pull-up bar that fits the funky tall, wide, and thick door trim of an older house! Hey fitness, as the title says, the door trims in my house are all sizes the world hasn't built since 1928. The trim is high up, the walls are thick, and the frame is wide. [So as you can see from this pic](https://imgur.com/75d1xY5), I need a pull up bar that is sufficiently wide, sufficiently tall, and sufficiently deep to accommodate my awkwardly sized dwelling. I'd rather not bolt something in, because I rent and don't want to risk losing any deposit. I only spent a few minutes on Amazon trying to find something like this, and without success. I'm surprised there aren't more options. Plenty of people live in older houses, right? Thanks for your help!",6.4792907801418425,7.372989836879434,5.416453900709222,84.13333333333334,65.52482269503547,7.9687943262411345,28.43262411347518,7.793537801064563,1.5797858156028368,601,18,114,6,9,178,94,141,0.085,0.8079999999999999,0.107,0.4959,1,0,2,0,0,0,31,0,2,0,2,3,8,0,3,11,0,9,2,0,0,1,13,16,8,0,3,3,0,2,1,0,0,0,1,3,0,4,5,2,0,1,2,3,1,5,4,0,0,1,5,7,4,17,15,3,23,0,1,2,0,5,20,0,1,3,60,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12982142634341326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11637344988881305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1744830124808736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12795908478791687,0.20170080589318956,0.0,0.0,0.0,0.6608335684958861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.093266166389314,0.0,0.16857193723821046,0.0,0.1603114771352346,0.21357300781320088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14155307148627624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14519127336878376,0.0,0.0,0.0,0.0,0.0,0.13234895962547052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16303117380571802,0.0,0.15181471019199655,0.0,0.0,0.15212595902581674,0.0,0.0,0.0,0.0,0.15791795613443488,0.0,0.0,0.0,0.0,0.2939348140384441,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17575897100938825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12961144443989805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11260026409843672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1840248703308156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SensationalM,2018/01/08,"Need help deciding which cutting program is right for me! (Never followed a workout program before) I'm currently in the process of trying to lose weight the right way for the first time maybe ever. I'm 6'2 245-250 with a decent amount of body fat. I've been doing MMA (training, not fighting) consistently, just restarted yoga, and recently started using a Peloton bike. Have not lifted weights in the traditional sense in over a month. I've been working out since I was in high school (I'm 27 now) but never really followed a specific program. Just kinda made up a workout before I went to the gym and then did it. For that reason, I'm not completely weak, but I have no idea how to do a program correctly. Any gains I've made or goals I've achieved have been by accident, essentially. My schedule allows for lifting weights at least 3 days a week (Monday, Tuesday, Saturday), possibly 5 (Thursday and/or Sunday). I want to finally stick to a program that helps me burn this fat off in concurrence with my newfound healthy eating habits and other, more cardio intensive workouts, while also helping me maintain, if not gain lean muscle. I recently found a program picker website through one of the threads on here, but I'm really not sure what to go with. I don't have the knowledge of multiple programs (Stronglifts, 5/3/1, Cube Method, etc.), let alone physiology and exercise science, the way that a lot of you do. Thank you so much for your help, this sub has already helped me a ton and I'm sure this will be no different. TL;DR - Overweight weight training rookie, need help finding a good program to reach my goal of losing fat",6.633980263157895,7.397382595394737,6.642105263157897,75.93973684210529,65.15131578947367,9.294736842105264,36.39473684210526,9.276330184999452,3.4470092105263164,1295,62,223,22,19,412,188,304,0.1,0.7879999999999999,0.112,0.5915,4,1,1,0,2,0,53,0,3,0,9,8,9,2,0,21,0,18,13,4,6,6,43,37,15,0,4,12,0,4,0,0,1,7,0,0,0,10,9,9,0,6,7,0,4,10,5,0,2,9,4,16,4,34,25,7,42,0,2,0,0,10,14,0,4,22,136,26,13,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10257873925924987,0.10929647842449068,0.07920469846736747,0.0,0.0,0.0,0.06735267642428758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1685566966186471,0.0,0.0,0.0,0.0,0.11001451084565164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10384476294693633,0.0,0.0,0.0,0.0,0.0,0.0638745794016296,0.0,0.0,0.0,0.0,0.10347891637309936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10134577544327443,0.0,0.0,0.0,0.0,0.11045919159111477,0.0,0.0895901171518266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1084968299046527,0.09052356157351267,0.0842459753555538,0.0,0.1085956020135566,0.0,0.0,0.0,0.0,0.056288452855389866,0.08307261878988657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39831884809848944,0.1046444296329463,0.0,0.0,0.0,0.0,0.0,0.11180755800373092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10127823815956598,0.0,0.0,0.0,0.0,0.0,0.0,0.2216076974867438,0.0,0.08420286691483429,0.0,0.1874338742986384,0.0,0.0,0.09950206501766047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07905522473629839,0.0,0.07280804437632372,0.14687834649820014,0.15277622576235025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06711414000608595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11165616748479586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12689903942501293,0.10183276020947653,0.19558614415948206,0.0,0.0,0.16916446238021834,0.0,0.0,0.0,0.10023686332449212,0.0,0.0,0.0,0.0,0.0,0.08192944185478115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07010318690400434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.186693821887458,0.0,0.0,0.0,0.0,0.0911855418361122,0.0,0.0,0.0,0.0,0.0,0.0,0.057752804162996114,0.0,0.0,0.0,0.0,0.06724373567697976,0.0,0.0,0.0,0.0,0.08554140289172098,0.0,0.0,0.05841816229202229,0.15723154025569805,0.07944636771281917,0.4824310538333747,0.0,0.091813907926246,0.0,0.0,0.0,0.0,0.0,0.07210452652031682,0.0,0.0,0.0,0.0,0.0,0.0 fitness,tildodildo,2018/01/08,"Are there any gyms under $30 a month that are worth looking into in Texas? I have power lifted for years and love the sport. I don't compete as I have switched my main focus to boxing but I still wanna lift as it is a great addition to my routine and makes me feel better. That said, my wallet doesn't need a workout. Does anyone have any recommendations ? ",2.9520833333333343,4.68134115277778,4.167777777777779,86.555,74.97222222222223,5.911111111111111,21.722222222222214,6.42735559955562,0.3865388888888889,281,7,56,2,6,92,55,72,0.0,0.807,0.193,0.9314,1,0,0,0,0,0,7,0,0,0,3,2,3,0,0,4,0,8,1,0,1,0,9,14,5,0,2,1,0,1,0,0,0,0,1,0,0,3,4,0,0,1,3,1,0,2,0,0,0,1,3,8,3,9,13,1,6,0,0,1,1,2,3,0,0,3,38,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4203791736354829,0.0,0.0,0.0,0.0,0.2161206399437528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27336210982136105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27048389496890746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15628354616814852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34076922945028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2595550217732329,0.0,0.0,0.0,0.2789628564829731,0.0,0.2063178035452734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24671009238638456,0.0,0.0,0.2291839062819864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2940122763002679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2468370752082781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19904173109196224 fitness,Ijustatethattroll,2018/01/08,"help with weight progression on PHUL Hi guys, I am a beginner with the PHUL which i started like literally form last week. This is the program i follow - https://www.jefit.com/routines/workout-routine-database.php?id=24375 Now my concern is how do i go about on my weight progression every week? I currently do what is exactly mentioned in the program (for number of sets and reps) but i am unsure on how to increase weights every week as i progress. Any useful insights would be of immense help. ",8.469196787148594,10.751195698795183,7.149578313253013,68.44235943775104,61.89156626506024,8.90682730923695,34.315261044176715,9.2995712137729,3.283716465863453,405,17,62,7,6,122,57,83,0.028,0.7559999999999999,0.21600000000000005,0.9399,1,0,0,0,0,0,20,0,0,0,3,4,1,0,0,4,0,9,3,0,3,1,10,13,5,0,1,1,0,3,1,0,1,0,0,0,1,3,3,3,0,1,0,0,3,0,0,0,0,0,3,9,1,12,11,2,16,0,0,0,0,5,4,0,0,9,43,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12807193846163678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3173549722602616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10703318194489238,0.0,0.0,0.0,0.0,0.18647788223447967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2524693880533216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15351538104916101,0.0,0.0,0.0,0.0,0.0,0.09200930122865686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1333020677986997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16265802442737076,0.0,0.0,0.0,0.0,0.4532047213367009,0.6880114145276606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13378535709462214,0.0,0.0,0.0 fitness,Immerse37,2018/01/08,"Is a year too long to set a lifting goal? Hi all, &nbsp; I'm looking to set myself a weight goal for the end of the year for each of the 4 main lifts of 5/3/1 however I'm not too sure if this is too long of a time period to realistically set a goal. I'm not looking for anything extreme, more so just something realistic to motivate myself through the year. &nbsp; I've just began my second cycle of *~~basic but boring~~ Boring but big 5/3/1*, going to the gym 3 days a week working off the following 1RM's: Overhead press : 45kg Deadlift : 100kg Bench Press : 60kg Squat : 65kg I'm a 23 year old male, 5'11"" and currently weigh ~78kg. &nbsp; What is a good way to determine realistic goals either way however if a year is too long, what is a better time frame? &nbsp; TL:DR: Is a year a good time frame to set lifting goals and if so, how do i determine these goals? 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Hi there, I think this may be appropriately timed given all the resolutions being made. Basically I'm wondering if anyone has a good way to track their calories & nutrition goals, their running workouts, and their lifting workouts via smartphone apps and have that data all come together once it's entered to tell you your net calories and such. Personally, I'm an Android user and I use MyFitnessPal for nutrition tracking since it seems like it's far and away the best app for detailed nutrition tracking. This summer I started using RunKeeper to track my outside runs - it does a good job at that, but I'm not sure about treadmill stuff which I'll be starting today. I just noticed that RunKeeper can be connected to MyFitnessPal, so I went ahead and connected it; we'll see how the data flows through - should be pretty simple because RunKeeper tells you how many calories you burned, so there you go. I didn't see many (any?) lifting apps with MyFitnessPal integration, so I'm not sure what to do with that. Now that I'm thinking about it, I guess I don't recall seeing too many calories burned calculations in any of the lifting apps I've used over the years. Does anyone have a set of apps they use to track and sync all this data up? I realize I can write things out in a notebook or shift data around manually, but having a way to automate it with apps will make it much simpler for a tech heavy user like me, and I'm sure there are plenty of you smartphone enthusiasts out there that would agree!",11.090717514124293,8.24910737966102,10.3175,64.87681497175144,58.254237288135606,13.087570621468927,43.2274011299435,11.20814326018867,4.777977401129945,1267,55,221,24,12,408,156,295,0.026,0.894,0.081,0.9398,1,0,0,0,0,0,36,1,6,4,3,16,8,0,0,12,0,20,0,0,8,6,46,46,17,0,3,7,0,0,2,0,5,0,0,0,1,21,15,0,0,5,2,0,8,4,0,0,0,4,3,23,8,29,32,5,29,0,0,3,0,16,10,0,6,10,136,44,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3519464410109384,0.0,0.14726087736198568,0.0,0.0,0.0,0.0,0.15141623110828867,0.0,0.0,0.0963873466509525,0.0,0.0,0.1017275478240648,0.0,0.0,0.0660031892075155,0.0,0.0,0.0,0.11362750927251465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09326897780815398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18950365852304168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06153494851946531,0.18163118939316708,0.0,0.0,0.11927667530101818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1074458302254437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1057949976173264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10245204141071217,0.07227413409356934,0.32932034018962203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07959428684263478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1232713460338198,0.0,0.11530891183327488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09454120153218787,0.0,0.0,0.0,0.0,0.0,0.1101541903102333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25884250574033085,0.09856912636754248,0.0,0.0,0.0,0.08956586530659523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15327463372535371,0.0,0.0,0.0,0.0,0.0,0.12394850880315755,0.0,0.0,0.3061425781659295,0.0,0.0,0.0,0.1892735399030047,0.0,0.0,0.0,0.07193283094753346,0.1387559793156926,0.0,0.0,0.06313578808347782,0.0,0.10263165749833368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3740579501623917,0.0,0.0,0.0,0.1718866702577022,0.0,0.0,0.0,0.10037163593974112,0.0,0.0,0.0,0.0,0.11741918148530325,0.0,0.0,0.0,0.07691516697797947,0.0,0.0,0.06972529038193229 fitness,Schrammbo,2018/01/08,"20 Year Bulk - 9 month cut. SW:313 CW:195 5'ft9in with progress pics DISCLAIMER: I DO NOT CLAIM FOR THIS TO BE THE MOST EFFICIENT WAY TO LOSE WEIGHT THIS IS JUST MY EXPERIENCE Currently 195BW. I hit 100 lbs lost in the first 6 months and over the last 2 months I've only lost 12 or 13 pounds. I'm going to go in increments of my weight loss and explain from what I can remember how I was feeling. 313-275 was a breeze and came off very quickly. I put little effort into being very accurate with calorie tracking because I was thicc af it just came off anyway 275-260 This was a little bit harder. At this time i was tracking calories very strictly and would keep it to about 1800 a day and was still losing very fast 260-238 This is where I developed an eating disorder and started essentially starving myself. I lied to myself and everyone around me and just said it was fasting but no I was consuming around 4-700 calories a day for about 3 weeks and lost a drastic amount of weight but it just wasn't worth it. I felt like shit all the time. Could only manage to stay awake for 11 or 12 hours at a time and i would sleep for about 10 to 11 hours every night. On top of that my memory became really bad and i was not able to process thoughts quickly because i was just missing nutrients. 238-217 This was all a bit quick but i plateau around 217-218 for a few days and got really upset so i fasted and did triple gym sessions and got over it 217-200 This is where it turned in to a pain in the ass and i have been losing weight slowly. I have destroyed my metabolism and I'm pretty much a wreck and need to start eating maintenance as quick as possible. I lift 7 days a week with 30 minutes of 15 incline walking on 3 speed everyday as well. Become dedicated not motivated. This is a lifestyle change not something you do every once in a while. You can ask me anything and I will answer the question to the best of my knowledge . [Lifting routine is a Arnold split that a user on here made that i came across maybe 8 months ago and have been on ever since, the only thing i dont do is anything core and clean and press](https://imgur.com/gallery/KbfB9) DIET My diet was super inconsistent but the staples of it were salads, chicken, white rice, oatmeal and chobani flips STARTING NUMBERS BENCH:55 SQUAT:55 DEADLIFT:135 LIFTING NUMBERS NOW BENCH:225 SQUAT:265 DEADLIFT:335 SOME OTHER INTERESTING STATS Waist went from 53inches to 30 inches Shirt size XXL to L Shoe size 12 to 11???? Fat Feet lmao Dick size... nvm but what they say is true Sex went from none to lots Next steps are to get to 185 and decide if I want to bulk or cut from there. I still have some stubborn tummy fat but its understandable I used to be thicc af but I look forward to sculpting myself. [Here are the progress pics ](https://imgur.com/a/77DUV)",2.9412246998284743,5.29508763636364,3.346624356775301,89.5521629502573,77.18181818181819,6.041852487135508,24.55917667238422,7.130331461381254,0.992257975986278,2240,78,441,26,53,694,295,550,0.132,0.7709999999999999,0.097,-0.9455,1,0,1,0,0,0,67,0,2,1,15,28,22,5,1,26,0,43,21,10,4,4,82,77,40,0,6,20,0,6,1,0,3,3,2,1,0,24,33,12,2,11,2,1,11,8,16,1,1,31,10,40,6,64,38,14,78,0,8,2,3,8,27,3,9,41,271,64,4,0.07281242715314411,0.0,0.0,0.0,0.0,0.0,0.06454382342080119,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11983684705234553,0.19445549189190367,0.06806979043302441,0.0,0.0,0.0,0.060795335295761324,0.0887715595440831,0.08041560520877855,0.0,0.0,0.07641215012745428,0.0,0.15898462439587496,0.0,0.0,0.0,0.0,0.24983405763382704,0.0,0.0,0.0770258933447259,0.0,0.0,0.0,0.0,0.058134798280664736,0.0,0.0,0.18783196756788328,0.0,0.0,0.0,0.0,0.0,0.08344934969035707,0.0,0.0,0.0,0.08533562234482386,0.0,0.0,0.14901058124006564,0.0,0.0,0.0,0.0,0.0,0.0,0.06586300895014363,0.12269522050151295,0.0695753944528446,0.0,0.07122452536513099,0.0,0.0,0.03681615093727636,0.0,0.06991134858038367,0.0,0.0,0.06193421334021872,0.0,0.0,0.0,0.0,0.03804148796541321,0.0,0.08276196062834802,0.0,0.11646949907235145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14341114759863172,0.0,0.0,0.0,0.0,0.0,0.0,0.06471903078265571,0.0,0.0,0.0,0.05935184627500836,0.0,0.0,0.0,0.0,0.0,0.035572474009268176,0.1459543610368149,0.0,0.0,0.06114410053026378,0.244375443860426,0.2384500963810721,0.061902521768567774,0.0,0.06889687910314121,0.0,0.0,0.0731498697307187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23247273873025745,0.0,0.053525511862805866,0.05398949213114192,0.0,0.0,0.07743684231634489,0.06832953043413938,0.0,0.0,0.0,0.0,0.07754285857754765,0.0,0.16613139571078275,0.07747755614876463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08208507134695613,0.0,0.07407641495482233,0.0,0.0,0.0,0.07319660021623486,0.08156658231830048,0.0,0.0,0.0,0.09329101060611626,0.0,0.0,0.0,0.08248228603012851,0.0,0.06926129210068396,0.05790336454901328,0.0,0.0,0.0,0.0,0.0,0.0,0.07474091013000864,0.06023119216394175,0.0,0.07286501141723961,0.0,0.0,0.05605456371582796,0.0,0.0,0.15461103210750374,0.0776083593435487,0.11629619676029472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.048373341215050936,0.0,0.0,0.057804933932559185,0.1273725354450801,0.0,0.0,0.0,0.0,0.0,0.07919901212782236,0.0,0.07580030453458464,0.0,0.06288655895736141,0.0,0.24031151174238796,0.042946656039861635,0.05779511553465341,0.11681147416870245,0.35466368196178816,0.06546711643164227,0.13499569889491342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1034477183180012,0.0,0.0,0.04688881583742776 fitness,Magsays,2018/01/08,"Just need some quick advice on if I was doing something wrong and how I should proceed. I just started using [these](https://i.pinimg.com/736x/e4/4e/79/e44e79238a9e95297920d67ae94e48b1--ab-training-spartan-race.jpg) in my last workout. It was leg day and on leg day I usually include a couple of core workouts to and it was the first time I tried these things. I did three sets of leg raises, bring my knees up to my chest, and it felt good, no problems. It's just that the next day my pecs were sore and they were unevenly sore. My left pec was much more sore than the right. I was a little annoyed at this because the day after leg day is usually chest day and I felt like I was too sore to do a proper workout. I really liked the exercise so I'd like to figure out a way to deal with this problem. Any help is appreciated, thank you. ",5.3892272727272745,6.5664521500000035,4.832727272727271,86.32136363636366,68.125,7.5681818181818175,28.29545454545455,7.686295010490155,1.5096249999999998,664,22,131,7,11,200,99,160,0.142,0.74,0.118,-0.4477,0,0,1,0,0,0,33,0,1,1,1,7,9,1,0,9,0,14,12,7,2,0,22,21,9,0,5,4,0,2,3,0,1,5,0,0,0,9,8,0,0,3,4,0,1,1,4,0,2,11,2,17,5,16,9,3,28,0,0,0,0,4,9,0,2,19,85,26,0,0.0,0.0,0.0,0.0,0.0,0.14217360938577173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09893990463626012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08869089146913336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1609847091353808,0.0,0.5629838453516486,0.14999640242285694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27939127627129057,0.0,0.0,0.12375586554510673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12203222525529665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09752057116342074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11859582468764487,0.0,0.0,0.1580780516973244,0.0,0.0,0.2132408925458509,0.14582173007487365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10695374482176356,0.10788086210649206,0.0,0.0,0.1547329485448723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2784333901971155,0.0,0.0,0.0,0.0,0.0,0.0,0.09320623563680897,0.0,0.0,0.0,0.0,0.1242498194897832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1120072521515476,0.0,0.0,0.10298035646403747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13394996743169255,0.0,0.0,0.09665876723891348,0.0,0.0,0.0,0.08483786004831925,0.0,0.0,0.0,0.0,0.09877987258227404,0.0,0.0,0.0,0.0,0.12565882595731312,0.320478917609478,0.0,0.0,0.11548519245703905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15907323385249147,0.0,0.0 fitness,MagicWade,2018/01/08,Can cables essentially be used as weighted versions of resistant bands? What I mean is that resistant bands have a certain amount of resistance to them and by using cables you can increase the resistance and become stronger at the same time.,11.274285714285718,10.50957547619048,9.738095238095235,62.648571428571465,56.14285714285714,13.161904761904767,44.80952380952381,12.161744961471696,5.770009523809524,198,10,29,5,2,61,34,42,0.0,0.841,0.159,0.7184,0,0,0,0,0,0,2,0,1,1,0,0,1,0,0,3,0,5,1,0,2,1,7,8,3,0,0,0,0,1,0,0,0,0,0,0,0,2,2,1,0,1,2,0,1,0,0,0,0,0,1,3,1,6,7,4,3,0,0,0,0,4,1,0,0,1,22,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4112237961549976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40559088642568464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21711630644999447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6431699278872846,0.0,0.0,0.0,0.0,0.0,0.4534136915216364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,travolter,2018/01/08,"Stretching before a (lower body) workout I always do some stretching before squatting and deadlfiting, 5mins tops. Mainly to open up my hips, get my lower back loose (had some issues with that, including a bad injury) and get my ankle a bit more mobile/flexible for the squats. Been doing this for some months with great results as it allows me to get in a better position, engage my hips more, and brace better (trying to thighten an already thight muscle seems hard). But now that I think of it, I have always been taught that stretching before doing sports (running/football back then) was bad, and you should do it afterwards, because stretching a cold muscle is dangerous *insert classic rubber band example*. How are these 2 things related? Is this also true for lifting and am I on my way to injuring myself, or is the stretching that people do before running different somehow? Would it, for example, be better to start squatting with low weights to get my muscles warmer, and then do some additional stretching if needed before doing the heavy sets?",10.191669637551989,9.28170334224599,9.1721568627451,66.31026143790852,58.35828877005347,11.091859774212715,38.424836601307184,9.994966539143718,4.064712893642305,843,33,124,13,9,264,115,187,0.083,0.7979999999999999,0.119,0.8095,3,0,0,0,0,0,31,0,1,0,4,6,10,1,0,9,0,20,5,3,3,1,28,29,14,0,4,3,0,2,0,0,2,1,0,0,0,12,11,1,0,2,3,0,1,0,4,0,0,5,3,13,6,18,21,8,23,0,1,0,0,2,12,0,8,8,96,25,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15127646303574696,0.10962664865944456,0.22813103639644036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.210819467433838,0.2289201297380143,0.08356560922402789,0.0,0.5832452530269437,0.0,0.0,0.3637210422424712,0.14966107459559744,0.15227028650182753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14322441759648366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28648455734651274,0.0,0.0,0.0,0.0,0.15113645337901954,0.0,0.0,0.0,0.0,0.12280103626035943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14308089408112218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10941976315243794,0.0,0.0,0.10164662702347337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09503732553976553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12479683473607013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09702931251987494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09107303622012224,0.08783839147936331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09307156681678394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10881151721634487,0.0,0.16693233060784468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09738109422068382,0.0,0.0,0.0 fitness,Maverick686,2018/01/08,"Chubby to Fit in 2.5 Months, But Need Help M/33/5’7” Starting BW: 152 lbs Current BW: 160 lbs **Pics** (Before was around August/September after was Mid November: [Before-After](https://i.imgur.com/yOJOEQO.jpg) I need help in cutting the last little bit of fat (most on stomach / abs) and my current diet and routine aren’t getting there. I’m happy to pay a professional to work with IF that gets me there. I’ve done so much research on my own and so much advice/information conflicts with each other. I’m happy with my progress, but I’ve seen to stalled when it comes to getting to the next level. I’d like to be 8-9% body fat where I can really see my abs. **Lifts** (I don’t know my maxes as I don’t have a work out parter ATM) Bench: 225 lbs x 6+ Squat: 230 lbs + (haven’t squatted in over a month) Overhead Press: 115 x 6+ Deadlift: No idea of one rep max, haven’t done deads in over a year (don’t laugh) **Training:** I’ve mixed this up quite a bit from high volume, low weight, training 5 to 6 days a week, now to 3 work outs a week (Kinobody), basically heavy weights, low volume. His program doesn’t call for traditional squats or traditional deadlifts. I can get more detailed on training if needed. I’m willing to do anything training necessary to get results. I prefer more efficient workouts, etc. if I can do a workout in 50 minutes as possible to 1.5 hours, 4 times a week instead of 6, I’d rather do that. But my time is flexible. Only cardio I do is a 30 minute fast walk (10,000 steps) either outside or on the elliptical on OFF work out days, 3-4 times a week. **Nutrition** Here are my Macros. I’ve used several ways online to calculate my target calories/macros and they all seem to be different. [Calories-Macros](https://i.imgur.com/ec7UKc8.jpg) I use MyFitnessPal to track, and I only “cheat” about once per week. I do eat a lot of Chipotle (which I track), but obviously portions aren’t going extremely precise. I don’t do intermittent fasting (makes me feel sick). I pretty much eat 4-7 meals a day, whatever it takes to get my Macros in. Lately I haven’t eaten much fruit but I don’t restrict myself from eating fruit. Typical day: Breakfast: black coffee, 2% Greek Strained Yogurt, Paleonola (granola made from just nuts no grains), 85% Dark Chocolate Chips Snack: Egg whites, center cut bacon/turkey sausage, cheese, Ezekiel Bread Chipotle: Burrito Bowl of: white rice, fajitas, black beans, steak/chicken double meet, and cheese Dinner: chicken breast with rice Snack: protein shake and whatever fats/carbs left over to meet my macros Supplements: Whey, Creatine, BCAA, Fish Oil, Multivitamin, DHEA Interestingly enough my weight has not moved, even .5 lbs from about 159.6. Progress is hard to track with the scale. Can you help me figure out how to reach my goals? I’m happy to pay an expert for a program and advice, if necessary. Or perhaps one guys of out there knows exactly what I need to do. I suspect that I need to do more cardio and tweak my diet, but I am not sure how. Thanks for any input and advice!",2.544154123036652,5.234834136125657,3.36733829624782,86.86694985274872,81.11169284467714,6.164147033158812,24.65993128272251,7.472759873165716,1.3576693062827232,2372,90,447,37,64,751,316,573,0.086,0.833,0.08,-0.1372,5,0,0,0,0,0,158,0,1,1,8,18,15,3,2,19,0,37,26,5,7,5,70,68,30,1,11,18,0,6,1,0,1,5,0,0,1,9,23,20,2,8,2,3,6,15,7,0,2,7,15,40,8,67,58,19,66,0,2,6,1,10,32,0,10,28,232,49,11,0.0,0.0,0.0,0.0,0.0,0.15323534871673725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05331893469694566,0.0,0.0,0.0,0.0,0.0,0.0,0.06452165830291537,0.06979818039601964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06671793889174754,0.0,0.0,0.0,0.1711986231781824,0.08709166184494006,0.0,0.0,0.08006154163619905,0.0,0.0,0.0,0.0,0.06754003678491706,0.0,0.0,0.0,0.0,0.0,0.0,0.20226216439899306,0.0,0.0,0.0,0.0,0.08191783723413255,0.0,0.0,0.0,0.16047361969486662,0.0,0.0,0.0,0.2406874857636405,0.0,0.0,0.0,0.08101460953274515,0.08744368799871867,0.05178658480414963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03964455289391744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24578415886726895,0.0,0.0445600754316332,0.0,0.0,0.0,0.0,0.07763450873559828,0.0,0.2503947146158107,0.07023659421608225,0.0,0.0,0.0,0.0,0.0,0.15766215819351995,0.08284050176194921,0.0,0.0,0.07721435676746446,0.0,0.0,0.08851110602155929,0.0,0.0,0.0,0.0,0.0,0.0,0.08618004258542138,0.063911553736565,0.08844565855384574,0.0,0.08518861369895732,0.0,0.0,0.03830533044669948,0.07858365471284649,0.0,0.0,0.0,0.0,0.0,0.06665818495534488,0.0,0.0741898840126926,0.052336776814669334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12516623210676348,0.08333342917962581,0.2305504439977176,0.2906861828325528,0.0,0.0,0.0833859301690323,0.0,0.0,0.0,0.0,0.0,0.08350009113284486,0.10626020043164204,0.11926296361647305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08839125954148792,0.0,0.07976733786949995,0.0,0.0,0.0,0.0,0.0,0.08339469188494703,0.0,0.0,0.05022904771878905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.062479625308933376,0.07137809995532021,0.0,0.08857673845645525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05549634317478307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07389695722582319,0.0,0.05895173783467461,0.0,0.0,0.0721859354161025,0.0,0.0,0.0,0.0,0.0,0.0,0.1371579344969521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13543564166439234,0.0,0.0,0.0,0.062235227107995526,0.3144637983875148,0.2864330478838035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2283227182642208,0.0,0.0,0.0,0.0,0.0,0.05049105059263368 fitness,Aquaduc,2018/01/08,"What to eat before working out in the morning? I am planning to start heading to the gym in the morning. I have class at 9am and it takes me an hour to get to school so I have to be at my bus stop by 8am. I figure that the time it’ll take for me to wake up, get ready, head to the gym, workout, shower, and have breakfast will be 2 1/2 hours, so I will wake up at 5:30 am. But the question is, I need fuel to workout, and in such a small time span, what can I eat that’s small but is easy to digest and will fuel my workout? ",2.743613445378152,2.025330756302523,4.426554621848741,93.60521008403364,73.36974789915966,6.8000000000000025,25.403361344537807,3.1291,0.2269798319327725,396,10,103,0,7,135,65,119,0.014,0.932,0.054000000000000006,0.6553,1,0,0,0,0,0,16,0,0,0,2,3,0,0,0,8,0,14,8,4,0,0,11,20,8,0,1,2,0,0,0,0,4,1,0,1,0,6,5,4,1,2,5,0,0,0,0,0,0,0,0,11,0,21,14,0,18,0,0,0,0,1,12,0,1,6,68,17,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18028776869648655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4335966256581656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22138912122280666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4348843221551924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4173031818482185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15710066637044218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2373455265079839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21442613426143944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1499643431436055,0.0,0.0,0.17713477552860446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3186032857591278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24708894769262715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15424559759468429,0.0,0.0,0.0,0.0,0.0,0.0 fitness,UnderwaterDialect,2018/01/08,"Solution to head in the way of military press? I'm struggling to really get the bar going straight up and down in a military press because of my head being in the way. I've come across two possible solutions, [tilting the head back](https://www.youtube.com/watch?v=eQJaB-PoEQU) and [driving the hips forward](https://www.nerdfitness.com/blog/strength-training-101-the-overhead-press/). Neither of these has really worked for me. Is there something else I should try? Should I keep working on one of these two options?",8.512500000000003,11.62283191666667,6.228095238095237,71.78357142857145,63.16666666666666,9.085714285714287,35.80952380952381,9.606745405546679,3.9180666666666655,427,20,61,9,7,122,61,84,0.037000000000000005,0.872,0.091,0.4696,0,0,1,0,0,0,37,0,0,0,2,1,1,0,1,6,0,5,5,4,0,0,7,10,2,0,2,0,0,2,0,0,2,0,0,0,0,2,3,1,1,0,1,0,3,1,1,0,3,0,2,4,0,14,7,1,13,0,0,0,0,0,8,0,1,0,38,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1473193333039017,0.0,0.11679025649641875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16503608344023418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16004717619512784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1000968138850765,0.0,0.10888386617936274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5898736326682017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17029220268575945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1298249759669125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21598666479160272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2454723362630089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14749378985316586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20028935858265526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13007566464231948,0.0,0.3743072421460325,0.0,0.0,0.0,0.0,0.0,0.0,0.30414724725796394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.278956667604081,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CEtro569,2018/01/08,"Increasing front squat wrist flexibility I've recently added front squats into my leg day routine, and as much as I hated it at the start it's really growing on me. My problem is I've never been able to clean grip the bar, always cross armed which at heavier weights tends to compromise a little, leading to some bicep pain. What's the easiest way I could increase my wrist flexibly to easily clean grip the bar?",8.238924050632914,7.4113657721519015,8.393512658227849,70.06216772151902,62.164556962025316,11.950632911392406,36.20569620253164,11.20814326018867,4.0788455696202535,332,13,59,8,4,109,58,79,0.112,0.672,0.21600000000000005,0.7501,0,0,0,0,0,0,6,0,0,0,1,0,3,1,0,5,0,3,9,5,1,1,7,6,3,0,2,0,0,3,0,0,0,1,0,2,0,4,2,3,0,0,2,0,7,1,3,0,0,1,3,6,0,10,4,4,17,0,0,0,0,0,5,0,1,4,32,10,1,0.2897963917832254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24113381306856205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2313788378918889,0.0,0.0,0.1868946984428534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2861139401536315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2904521168105897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2130336923608729,0.0,0.2235088427240843,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3083637930221738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27729600907895136,0.0,0.0,0.0,0.0,0.0,0.0,0.185650989237046,0.0,0.2861389755887321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2051193776780097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23002688688580505,0.0,0.352893933589472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Savagearbiter,2018/01/08,"5 minutes of cardio before every workout ok I'm doing strongman 5x5 with some alterations (4 times a week. I add pull-ups, lat pull down, overhead press, curls and a few machines depending on the day) I was thinking of doing 5 minutes of cardio daily because of the effects it has with ADHD and mental health But I also heard it's bad for gains because all the blood flow to your legs takes away from the upper body. Is this true or ? ",4.467131782945739,5.517630441860469,5.230232558139537,83.09364341085275,70.16279069767441,6.663565891472868,28.286821705426355,6.42735559955562,1.3858356589147292,342,12,63,2,6,111,67,86,0.042,0.845,0.114,0.6187,0,0,0,0,0,0,9,0,1,0,2,1,3,0,0,6,1,5,6,3,2,2,13,9,5,0,0,2,0,1,0,0,0,3,1,0,0,3,5,0,0,2,1,0,2,0,1,0,0,2,2,4,2,12,7,3,9,0,0,0,0,2,4,0,3,3,38,7,0,0.0,0.0,0.0,0.0,0.34213768507044706,0.0,0.0,0.0,0.0,0.0,0.0,0.2276635814299261,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2674722090975194,0.0,0.23770122153173065,0.3470843287277089,0.0,0.24224712655152006,0.0,0.0,0.0,0.0,0.31622237105923245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18359915245301364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23986053903175075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3026082910595911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.286896894696185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2140487151265232,0.0,0.0,0.0,0.0,0.0,0.0,0.18241552611316567,0.0,0.0,0.16600290750157873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2283582281744455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,groovies,2018/01/08,"Eating on nSuns with goal of looking good I started nSuns LP last week (5 day program) and love it. I am consuming 3200-3500 calories a day which is considered maintenance for 200 pounds as per My Fitness Pal (6 1, M, 28). Some research shows that eating ~45kcal/kg optimizes strength gains but I do not want to gain more fat in the process and would like to start looking better without a shirt while on this program. Can anyone with experience with eating a maintenance amount of calories while on a high intensity strength program comment on how your body composition changed over the course of your program? Did you run into any pitfalls with fatigue or early plateaus?",8.170433255269323,8.575330680327871,7.06943793911007,75.4204098360656,61.8688524590164,9.594379391100704,41.19906323185012,9.23628265651192,3.951844028103044,541,29,91,8,7,164,93,122,0.057,0.765,0.17800000000000002,0.9333,0,0,0,0,0,0,14,0,3,0,6,1,7,0,0,6,0,6,8,3,1,0,15,12,8,0,2,4,0,0,1,1,1,2,0,0,0,4,7,4,0,0,1,0,1,2,1,0,0,1,2,7,6,19,10,3,19,0,1,2,1,6,9,0,2,10,52,11,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1310725709251829,0.0,0.0,0.0,0.0,0.1347711289426847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17046645873511776,0.0,0.2140952006833113,0.0,0.0,0.0,0.0,0.0,0.0,0.2038976595404212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2486079479958804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5916758788949679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18854067630001664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1616645736493947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2036446827826968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1571121348858162,0.0,0.0,0.0,0.0,0.0,0.09416501230425364,0.0,0.0,0.0,0.32371293474076024,0.0,0.0,0.0,0.17395904024285289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2728504767850034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11368544097794445,0.0,0.15460765955592534,0.0,0.0,0.0,0.0,0.0,0.0,0.18579839667319464,0.0,0.0,0.0,0.0,0.1369198508054789,0.0,0.0,0.0 fitness,djwarden34,2018/01/08,Is working out in the evening detrimental? I've been researching this question online and could not find a conclusive answer on whether it hinders or helps an individual's sleep cycle/weight maintenance regime. ,11.004571428571431,12.075745028571431,9.103571428571431,60.96392857142863,55.85714285714286,12.714285714285715,46.07142857142857,12.161744961471696,6.278714285714287,176,10,24,5,2,53,35,35,0.0,0.92,0.08,0.3818,0,0,0,0,0,0,3,0,0,0,2,1,0,0,0,3,0,3,1,1,0,0,10,3,3,0,1,3,0,0,0,0,0,0,0,0,0,2,2,0,0,4,0,0,0,1,0,0,0,1,0,0,0,3,1,0,3,0,0,0,0,2,3,0,2,0,16,2,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31013662435296546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2565600399466762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3550258544478753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2603622138641037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4351401440850882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3887191379814071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.473013583762645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2827879360076488,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Loli4life,2018/01/08,"Tall Guys Deadlift Issue (6'10+) Hi there. I've been lifting for a couple years but have done little to no deadlifts as they hurt my back insanely. I'm a tall dude, 7'0 exact and it's so tough for me to bend over such as for deadlifts. Is there an alternative that can help tall dudes who can't reach that far down? EDIT: A lot of people calling me out about my post history. Unfortunately I have a rare condition called Gigantism which makes me grow much faster than normal. A side effect of this is my legs and back cause me pain often and as such squatting/deadlifting is very painful/tough to do. I appreciate all the helpful comments and I got some kicks out of the comments calling me out. Regardless of whether you believe me or not, it's good to see other tall people who can deadlift without issue by simply changing a few things!",2.8796341463414663,5.262269097560979,3.7331097560975617,86.55442073170731,77.53658536585365,6.295121951219512,25.493902439024392,7.413659706084162,1.325629268292683,668,25,128,9,16,213,111,164,0.127,0.809,0.064,-0.8668,0,0,0,0,0,0,17,0,1,1,1,9,4,0,0,9,0,11,2,1,3,2,22,15,11,0,2,5,0,0,0,0,0,1,0,0,1,10,7,0,0,1,0,0,1,4,3,0,0,3,1,14,1,23,12,5,19,0,1,1,0,13,13,0,4,4,89,24,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2500200101609813,0.0,0.0,0.0,0.0,0.18316615519303447,0.0,0.0,0.0,0.0,0.0,0.0,0.4980212190457781,0.0,0.0,0.1670091283051501,0.17198260792309256,0.0,0.0,0.0,0.0,0.0,0.17988595135290095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1663704904831846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13636004968210996,0.1300259388379476,0.0,0.0,0.16097463647074114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2179409561868104,0.0,0.0,0.0,0.0,0.0,0.17403971233732818,0.0,0.0,0.3393717575273851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16294268432901454,0.0,0.0,0.0,0.0,0.0,0.13821530226371925,0.0,0.0,0.10851995792856207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1195112022834344,0.0,0.0,0.0,0.0,0.0,0.1592888103421363,0.0,0.0,0.0,0.0,0.0,0.0,0.17299107590142274,0.0,0.0,0.0,0.0,0.22541782679136801,0.0,0.0,0.0,0.0,0.0,0.15570174226915973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12955108668475254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10800748962280904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1341412566240189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15671632955380047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1046928569079503 fitness,Stimhack,2018/01/08,"Can someone explain this instruction to me? I read a program that said ""Incline dumbbell bench press – 3 x 10,8,6 (after the warm up, pyramid your way up to 5 reps to failure)"" Exactly how many sets of how many reps should I do? *confused*",2.328666666666667,4.95377786666667,3.128888888888892,88.66000000000004,81.44444444444446,5.377777777777778,31.222222222222214,6.742157984588678,1.901355555555556,184,10,34,2,5,58,38,45,0.044,0.901,0.055,0.1179,0,0,0,0,0,0,11,0,1,0,0,2,2,0,1,2,0,3,0,0,2,1,6,5,2,0,1,0,0,2,0,0,1,0,1,0,0,2,0,0,0,1,1,0,0,0,1,0,0,1,3,4,1,7,3,0,5,0,0,0,0,3,2,0,1,1,20,6,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7471691164925939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.368583340213198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3505123076699673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3122149782573251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2924851486838446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,bennythomson,2018/01/08,"Help with my routine! I'm just looking to increase my general body tone and build muscle, and I'm doing a PPL routine. I'd really love some feedback to see if it's an effective routine. I've been doing 5x5 of each **Push** * Bench Press * Barbell Shoulder Press * Incline Dumbell Press * Assisted Dips * Machine Fly * Tricep Pushdown * Shrugs * Chest press machine **Pull** * Barbell Curls * Assisted Pullups * Lat Pulldowns * Row Machine * Hammer Curls * Seated Barbell Wrist Curl * Reverse Grip Barbell Curl **Legs** * Leg Press * Ab Crunch Machine * Standing Calf Raises * Seated Leg Extension * Lunges * Squat * Seated leg curl I usually do most of the exercises for each day, not quite all of them. Thank you for the help!",1.2686111111111096,-2.165762916666665,1.6983333333333341,86.84444444444445,178.16666666666663,3.555555555555556,26.38888888888889,5.3279370663704135,1.6864722222222233,550,29,82,8,54,167,85,120,0.0,0.853,0.147,0.9544,0,0,0,0,0,0,41,0,1,1,2,2,2,0,0,4,0,4,12,10,1,1,13,10,3,0,1,3,0,6,0,0,0,1,0,0,0,1,5,0,0,1,1,0,3,1,0,0,0,1,8,5,2,8,9,6,6,0,0,2,1,5,0,0,3,2,32,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.366133902049984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2125778573967504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4418751459643444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2767980775898009,0.0,0.0,0.0,0.29749523575355297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3505918167511207,0.0,0.0,0.21116323707633505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2626647434252604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3034701330430669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3630302478947659,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MasterCommando,2018/01/08,"How to push through a difficult workout The main aspect of sticking with exercise for me is being able to push through those difficult times during a workout where your mind is just telling you ""no"". I always find that these moments are what kill my motivation to workout and I'm never able to stick with it because of it. What are ways that can help beginners push through that uncomfortable feeling of a tough exercise? I always am very excited and motivated before a workout, but lose it quickly after a couple of sets/minutes. ",7.435601374570446,8.313139793814441,7.3809793814433,70.93923539518903,63.432989690721655,10.178006872852237,39.87800687285225,10.125756701596842,4.372705841924399,428,23,69,9,6,137,65,97,0.131,0.78,0.08900000000000001,-0.6336,0,0,0,0,0,0,8,0,2,0,3,7,6,1,0,6,0,7,2,0,3,1,13,9,4,1,0,2,0,1,0,0,0,2,0,0,0,10,4,0,0,4,6,0,3,2,5,0,0,0,1,6,1,15,8,1,11,0,1,0,0,4,1,0,0,6,54,16,2,0.4831638673807202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4020310431111792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14726610449520286,0.0,0.20556843222032076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2673058146665676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1221510843987753,0.0,0.0,0.0,0.2208015107672443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16192727782404054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2672746162871052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27026838953407273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2439288857592853,0.0,0.0,0.0,0.0,0.0,0.1863228803158078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21115325820012795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14086836828529692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19933039580137413,0.0,0.19175649424998512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kanywe,2018/01/09,"Is it enough? I’m a high school student that runs track and field pretty much all year. Monday, Wednesday and Friday we workout in the weight room. (Tuesday and Thursdays are core workouts). We only get about 30-40 minutes in the weight room and I feel like it’s not enough time. I have a good amount of muscle already, but i’m looking to get bigger leaner and get the “athletic build”. Is 30-40 minutes three days a week plus a weekend 2 hour gym workout enough?",2.4137973137973106,4.727771747252749,2.8764102564102565,92.44914529914531,78.78021978021978,4.484004884004884,24.3968253968254,5.033348758259628,0.3297536019536018,363,13,71,1,9,112,64,91,0.0,0.925,0.075,0.6322,0,0,0,0,0,0,13,2,0,0,0,1,2,0,0,7,0,4,2,0,0,1,12,11,7,0,0,2,0,3,1,0,0,0,0,2,0,3,8,2,0,1,5,0,1,1,0,0,1,0,4,4,2,6,11,6,17,0,0,1,0,2,6,0,0,11,37,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20596483247490446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12036908448931058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5785553264709782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09437214421211143,0.13333756395579752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29253928210189484,0.0,0.0,0.1565470201689193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19719823300319805,0.0,0.0,0.1838054380787981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09118418307507607,0.0,0.0,0.0,0.15673283942128402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13720384113889908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1419501643983029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18988269921923212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18889235097086912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10883284444160164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14971349537135573,0.4545609914235702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12019176305757033 fitness,faceoftheancients,2018/01/09,"Will lifting heavier improve sprint speed and acceleration? Hey, fellow wanting-to-be-fit people. I know that strength is important when it comes to acceleration and top speed; I'm just wondering if there's a point when it becomes a diminishing returns type situation. I'm 29, 5'8"" 165lbs and usually squat/deadlift 225lbs up to 240. I play soccer and am trying to keep my speed and acceleration high. I'd like to lift heavier but I'm afraid if I gain much weight I'll lose my agility and speed. Any sources or advice on the subject would be awesome.",3.3147727272727288,6.059138903846158,4.435734265734265,80.10017482517483,78.23076923076924,6.858741258741258,29.646853146853147,8.00094639256281,2.297819230769232,442,21,80,8,11,144,74,104,0.034,0.768,0.197,0.9325,0,0,0,0,0,0,15,0,0,0,4,4,5,0,1,3,0,5,1,0,0,0,16,12,12,0,3,5,0,1,1,1,2,0,0,0,0,3,7,1,1,2,2,0,1,0,2,0,0,0,1,5,3,6,9,1,14,0,1,0,0,2,5,0,4,9,37,8,1,0.0,0.0,0.0,0.0,0.0,0.2515271659563309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1750400367597242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28427679431942915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22172630771376292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2719560050481697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22878791441770305,0.0,0.0,0.14145967007636864,0.0,0.0,0.0,0.0,0.0,0.0,0.12575207077173184,0.0,0.0,0.0,0.0,0.2879634602043046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1892177629846896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17844794507704936,0.0,0.0,0.0,0.24332510103610766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.289327079058358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17475691523544706,0.0,0.0,0.0,0.0,0.0,0.2834884555696297,0.0,0.0,0.0,0.0,0.3134424416376101,0.0,0.0,0.0,0.0,0.0,0.0,0.27913806044985345,0.0,0.0,0.0,0.18284874973427653,0.0,0.0,0.0 fitness,Final-Verdict,2018/01/09,Any good ab routines that DON'T engage the hip flexors during any of the exercises? I do a lot of sitting throughout the day which causes my hip flexors to be tight. I've found that the vast majority of ab workouts make the problem worse. Does anyone know of any good routines that are hard on the abs but easy on the hip flexors?,5.752384615384617,6.169222046153848,5.996730769230767,81.01201923076924,67.0,7.730769230769233,33.17307692307692,7.1686216300943375,2.1169230769230767,263,11,50,2,4,84,43,65,0.095,0.789,0.116,0.5411,0,0,0,0,0,0,4,0,0,0,0,0,4,0,0,8,0,4,4,3,2,0,8,7,1,0,1,1,0,2,0,0,0,1,0,0,0,4,0,0,1,2,2,0,0,1,1,0,0,1,2,2,3,7,5,2,5,0,0,0,0,0,3,0,1,1,27,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5244645501015667,0.0,0.0,0.0,0.0,0.1797545665191118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2640894094747198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16579372108773538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22497025412839272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28187221145335606,0.0,0.0,0.0,0.0,0.0,0.4312488228870228,0.0,0.0,0.0,0.0,0.0,0.0,0.2302909463312667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14128307176176585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21855809874357585,0.0,0.0,0.17160122860596738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24598845002569836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2619839369497704,0.0,0.0,0.0,0.0 fitness,heideknight123,2018/01/09,"Should I do planks? How often? Hey, currently I'm doing a version of GSLP. It looks like this: Day A: OHP 3x5+, Chinups 2x8-10, Squat 3x5+. Day B: Bench 3x5+, Curls 2x10, Dips 2x10, Deadlift 1x5+. I workout 3 times a week. Should I do planks at the end of every workout day? I'm planning on strengthening my core in order to get better at, for example, squats and deadlifts, as I'm having a little problem keeping my back tight. Thanks in advance.",-0.8331730769230781,1.1595521868131904,1.410542582417584,95.07976991758244,104.05494505494505,3.5936813186813183,19.973214285714285,5.602791699666715,0.015400549450549585,343,13,71,3,16,114,65,91,0.028,0.831,0.141,0.8636,1,0,0,0,0,0,26,0,0,0,3,3,4,0,0,5,0,6,0,0,1,0,8,13,3,0,3,0,0,1,1,0,2,0,0,0,0,2,1,0,2,0,2,0,1,0,1,0,0,0,2,5,3,10,11,1,16,0,0,1,0,1,6,0,1,9,32,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21863608518768868,0.0,0.0,0.0,0.0,0.0,0.0,0.2514712255759354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5501177108476224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2518364392507125,0.0,0.0,0.0,0.0,0.23956452393136235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14855331636919775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2527300368404312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13891173211569408,0.284978395039109,0.0,0.0,0.23876981148688475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27207022102580386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2617774916991071,0.0,0.0,0.0,0.0,0.0,0.0,0.1657980410924261,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2280764082297791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,WhenBaconIsntEnough,2018/01/09,"Poor shoulder endurance I’m on my 3rd week of 5-day nSuns and I love it except for one little thing. Whenever I do the OHP sets on the first day (starting with bench) I can’t finish the last 4 sets or so at 70% TM. I can continue progressing in my OHP TM fine...it’s just the volume. I can always power through all my other lifts. How can I improve my shoulder endurance?",-0.3133766233766231,1.964611688311692,2.004935064935065,93.15597402597406,94.45454545454544,4.358441558441558,19.98701298701299,6.11248444174946,0.18565974025973997,288,10,60,3,11,97,56,77,0.042,0.861,0.097,0.6124,1,0,0,0,0,0,12,0,0,0,3,3,1,0,0,4,0,5,3,2,1,1,7,8,4,0,0,3,0,0,0,0,0,0,0,0,0,3,2,0,0,0,0,1,0,1,0,0,2,0,0,10,1,9,8,1,14,0,0,0,1,1,5,0,1,7,39,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30166723540974644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4676242313305367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30838136107810604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2955233004453134,0.0,0.0,0.0,0.0,0.0,0.0,0.3633662404378196,0.0,0.0,0.0,0.0,0.0,0.0,0.3272118334604088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2456704875848879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2566118571496193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24085938933054946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2908124560798471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GODSPEED320,2018/01/09,"Shoulder comes into play while bench pressing I've seen numerous YouTube videos, tried to rectify posture squeezed in my shoulder blades kept core tight bit still i feel my shoulder muscles activating while do all 3 types of presses . How do i stop this",7.7360000000000015,9.274025266666666,5.993333333333332,78.81000000000002,63.0,8.666666666666668,41.66666666666667,8.841846274778883,3.911000000000002,207,12,34,3,3,60,38,45,0.05,0.894,0.055,0.0516,0,0,0,0,0,0,2,0,0,0,0,2,1,0,0,0,0,2,3,3,1,1,8,6,3,0,0,0,0,5,0,0,0,0,0,0,0,1,2,0,3,1,2,0,1,0,0,0,0,2,6,4,1,4,4,2,7,0,0,1,0,0,2,0,0,4,16,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5467407432900622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4313923701966975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2532180681624186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3999372222322941,0.4186888116042742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3400083672930947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,davereeck,2018/01/09,"Polarizing workouts to increase cycling FTP I'd like to increase my cycling Functional Threshold Power from ~245 to 275 (or more) and I'd like advice on polarizing my training. Max Hr is 182. I'm in my upper 40s, weigh in at 225. I ride 1 hr 5x week (commuting), and am thinking of adding 2 30 min HIIT sets. I also lift (so one HIIT might be weights). Big question: how 'low' (heart rate) does my low intensity training need to be for.it to be polar? And 2nd question: how high must it be to be 'training'? I get my hr pretty high on the way home, I'm wondering if I need to back off on those rides to see the benefits of polarization. edit: he = hr",2.3038636363636367,3.872119234848487,4.555151515151518,83.77772727272728,76.34848484848484,7.2242424242424255,27.90909090909091,8.00094639256281,1.8159454545454536,497,21,103,8,11,173,86,132,0.045,0.8390000000000001,0.117,0.8299,1,0,0,0,0,0,25,0,0,0,1,5,5,0,0,2,0,9,3,1,2,1,15,17,9,0,4,2,0,1,2,0,2,0,0,1,0,2,3,2,0,4,1,0,4,0,2,0,1,0,2,9,3,18,10,3,22,0,2,1,0,3,13,0,6,5,52,11,1,0.0,0.0,0.0,0.0,0.0,0.1921187480127318,0.0,0.0,0.0,0.0,0.0,0.15722381602052318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15117602137200262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17204912226059138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10271725873170864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2329761950224589,0.0,0.4154449640121146,0.1972094259907204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1921011617557684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.208565334846484,0.0,0.0,0.0,0.0,0.0,0.29155813448044315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1332236774443364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.200016526371151,0.0,0.0,0.0,0.0,0.4404820204439695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1566676030195346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12597563886488766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15605477475537816,0.1577035370688947,0.2394102014091243,0.0,0.0,0.0,0.0,0.0,0.0,0.2132082015571976,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Jraaaaaaaven,2018/01/09,"I don't know what to do from here... 15M, 191 cm, 91/92 kg I have lifting since spring of 2017. For the first couple of months I just fucked around, but after a while I jumped onto AlphaDestiny's novice program. After a few months I slightly changed the program to work around a hurting tailbone. http://outalpha.com/the-out-alpha-novice-program/ I have now stalled in a majority of the lifts :( Here are my compound lift numbers: Box Squat: 3x5 100 kg, Paused Benchpress: 5x5 50 kg, T-bar Rows done off the floor: 5x5 55 kg, Paused OHP: 3x5 40 kg (this one isnt really stalled), CGBP: 3x8 52.5 kg, Chin Up: too weak to perform BW chinup, have been doing Lat pulldowns and cable rows to get there. **A big concern I have is how early I tapped out my linear gains... Is it because of my age? When I see ppl talking about their numbers when they stalled on a novice program, everyone had super high numbers. Like around 2 plate BP, 3 plate Squat, 4 plate DL, and I only broke the 2 plate barrier on the Squat variation I was doing. Since I'm no longer making workout to workout progress, I don't really have a choice but to call myself intermediate and move on to an intermediate program. But do intermediate programs really work for a 15 year old, especially one as objectively weak as me? Should I even do an intermediate program, or should I stick to novice program and pray for gains?**",3.6780897435897435,6.050362603846158,4.0657692307692335,85.20839743589745,74.88461538461539,6.641025641025642,26.21794871794872,7.6454224807358475,1.432064102564103,1087,40,208,15,24,340,154,260,0.119,0.823,0.058,-0.9292,0,0,0,0,0,0,60,0,0,2,8,14,7,1,0,16,0,22,3,0,2,0,19,28,14,0,2,5,0,0,1,0,2,2,0,0,0,3,8,0,1,1,2,0,2,4,5,0,3,4,1,21,2,32,22,2,30,1,2,1,1,4,14,1,1,15,118,24,9,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4461793296026415,0.0,0.0,0.0,0.0,0.0,0.1018434463840645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17059568397301828,0.0,0.0,0.0,0.17673638898148952,0.0,0.0,0.0,0.0,0.0,0.18485818917706248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17096914668386767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11034721134193297,0.0,0.0,0.15964117316401724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1421084358109421,0.0,0.0,0.0,0.1544521959843988,0.08728642956985942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17651711133623738,0.0,0.0,0.0,0.0,0.17885035393597182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09181651395428828,0.0,0.0,0.0,0.0,0.0,0.0,0.0816212617671175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11151956426485818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2667050688782191,0.17756744447058675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1753103547248642,0.0,0.2264199664567763,0.1270631718737869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32108520180028105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1331320156485238,0.0,0.0,0.0,0.0,0.27640168636444995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13428338388391514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2432558097985228,0.0,0.0,0.0,0.0,0.0,0.10758667812701818 fitness,SirRyann,2018/01/09,"GSLP without squat rack - is it possible to substitute? My company has a gym in the office that’s free for employees. There’s no smith machine or squat rack but there are dumbbells up to ~100 lbs. and fixed ez curl bars up to ~80 lb. at least, if not 100. Is it possible to follow GSLP without a squat rack and yield the same results? I would save ~$40/mo. on a gym membership (really slim selection where I live). Thanks for your input.",1.1000211416490515,3.660699023255817,2.552114164904861,90.69024312896408,87.83720930232559,6.848202959830867,21.77167019027484,8.00094639256281,1.3803395348837209,340,12,70,8,11,110,64,86,0.033,0.8109999999999999,0.157,0.9187,1,0,0,0,0,0,18,0,1,0,0,3,3,0,0,5,0,5,1,0,1,0,13,7,5,0,2,6,0,0,0,0,1,0,0,0,0,3,2,1,1,0,3,1,1,4,0,0,0,0,0,4,4,13,6,2,7,0,0,0,0,1,6,0,2,0,42,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2621842707941002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6694614696680093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1902134457653133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2733624493174097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5724372303734455,0.0,0.0,0.0,0.0,0.21092221887171272,0.0,0.0,0.0 fitness,arconquit,2018/01/09,"What kind of complementary exercises can I do without machines? I just recently moved and the gym we have at our building is pretty sweet. There's a couple cages with enough plates to go around! I usually have a gym membership since all of the gyms in the buildings we lived at are usually just the machines without any free weights. Now my problem is kind of the opposite, I want to save the $50/mo (and the time I take to go to the gym 20mins v 1min now) I use on the gym membership but I will lose out on a lot of the accessory exercises. I'm happy I can do the main 3 lifts without any problems but how can I go about the additional exercises? There is the multi use machine that has the pully system too I'm a beginner/intermediate doing a 5x5 program right now. Should I just do the main lifts without worrying about the other exercises? ",5.725892857142861,5.8524550416666665,7.046523809523813,74.46514285714288,67.03571428571429,10.529523809523807,34.061904761904756,10.355215969177356,3.446400476190476,669,29,132,16,10,229,94,168,0.045,0.8390000000000001,0.116,0.8866,0,0,0,0,0,0,14,3,0,0,1,13,9,0,0,21,0,16,5,0,3,1,27,25,5,0,4,9,0,1,0,0,2,4,0,0,0,3,8,1,0,0,9,1,4,4,3,0,0,0,2,14,7,22,23,5,20,0,1,0,0,3,8,0,1,7,95,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1909118090245116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12495839387791295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15531590696044004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.145038959904396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23932524137834404,0.0,0.0,0.0,0.0,0.0,0.0,0.14942567841732446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2923459497478794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1239486207915402,0.0,0.0,0.15703728740649853,0.0,0.1193369180052688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14919029991244126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1428059924705137,0.0,0.26862883287982275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13859770162062493,0.0,0.0,0.11987457384848844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11611489540766425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10554020798732487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08185043939115116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24246792910911086,0.3091937987002064,0.0,0.08279342139873586,0.0,0.0,0.17093193267617302,0.0,0.0,0.0,0.0,0.0,0.5412437975750172,0.0,0.0,0.14255178862197496,0.0,0.0,0.0,0.0,0.0 fitness,Dan_Duh_Man,2018/01/09,"Looking for critiques on accessories for nsuns 5/3/1 I started nsuns 5/3/1 in mid December and am really enjoying it for progression on bench and OHP. I had switched from PPL to this program so I'm still trying to figure out the best accessory work. This is something I whipped up today that was using most of the lifts I was using before. I was using the 6 day deadlift variation, but due to school and work, I may not get to do all the Saturdays that I want, but still wanted to plan for it. Edit: I am looking to chisel down some accessories to find what would be best, but these were all exercises I was doing in the past with PPL. **Monday** (Chest, Arms, Back) Preacher Curl (3x8-10) Hammer Curl (3x8-10) Chin Ups (3x8-12) Seated Row (3x8-12) DB Pullover (3x8-10) Chest Machine Flyes (3x8-12) Tricep Pushdown (3x8-12) **Tuesday** (Back, Abs) Barbell Row (3x8-12) Lat Pulldown (3x8-10) High Iso Row (3x8-10) Low Iso Row (3x8-10) Decline Sit Ups (3x8-12) Leg Raises (3x8-12) Ab Roller (3x8-12) **Wednesday** (Shoulders, Chest) Lateral Raises (3x8-12) Rear Delt Flyes (3x8-12) Dips (3x8-12) Shoulder DB Press (3x8-12) Incline DB Press (3x8-12) High Cable Flyes (3x8-12) Low Cable Flyes (3x8-12) **Thursday** (Legs, Abs) Leg Press (3x8-12) Leg Curls (3x8-12) Leg Extension (3x8-12) Calf Raises (4x8-12) Decline Sit Ups (3x8-12) Leg Raises (3x8-12) Ab Roller (3x8-12) **Friday** (Arms, Other) Alternating Curl (3x8-10) Reverse BB Curl (3x8-10) Spider Curl (3x10-12) French Press (3x8-10) Tricep Pushdown (3x8-12) Incline Hammer Press (3x8-12) **Saturday** (Upper Back, Legs) Lat Pulldown (3x8-12) High Iso Row (3x8-12) DB Row (3x8-12) Hack Squat (3x8-12) Leg Curls (3x8-12) Calf Raises (4x8-12)",-0.7307860507324692,0.5156084826498422,1.142047448252022,94.60910073030554,118.74763406940063,3.5035478155654465,16.960762283393112,5.6308708248906365,-0.20569051467093047,1247,40,247,14,73,404,141,317,0.019,0.937,0.044,0.7843,0,0,1,0,0,0,177,0,0,0,6,6,5,0,0,5,0,14,18,17,3,2,22,24,7,0,3,4,0,5,0,0,2,1,0,0,0,9,5,0,0,2,3,0,0,1,2,0,0,6,7,9,3,24,15,6,36,0,2,2,0,0,17,0,3,17,80,18,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3521044427657675,0.0,0.0,0.0,0.12988253081341947,0.0,0.3203654547324635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09843799972060646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13950711554359607,0.0,0.0,0.0,0.0,0.0,0.07974633988450212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.483806943144029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2563526551459705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14570893554207684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09778293434168553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15447641951406865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11750713574148547,0.0,0.0,0.10803699308106823,0.0,0.24379162146741915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14468167891256142,0.0,0.0,0.1036302531584919,0.0,0.0,0.0,0.0,0.3954871252149812,0.0,0.0,0.1800580793564872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2222425706111288,0.0,0.0,0.10842868334650788,0.0,0.0,0.0 fitness,That_Zexi_Guy,2018/01/09,"Sleep and Acceptable Progress I am unable to get more than 6-7 hours of sleep a night. This bugs me because most research and literature online suggests you should get 8+. This isn't an issue with scheduling, but more that I'll wake up some time between 6-7 hours of sleep and can't fall back asleep. I've tried melatonin, which only makes me wake up feeling groggy. ZMA, which I've tried, only gives me very interesting dreams. Since I can't seem to get around sleeping more, I know that I'll basically have to hope I'm making acceptable progress. I've been on a bulk since September, so about 4-5 months. I've increased my squat and my deadlift by about 100 lbs (150->245, 225-> 325, respectively) , and my upper body lifts, Bench, rows, and pull ups, by about 50 lbs (185->235, 80->115 dbs, 50lbs added weight on pull ups + weight gained during bulk). My OHP has increased by about 20 lbs (115->135). So I am wondering, what is the kind of progress, strength and size wise, that you should be making assuming recovery is going well? I have no idea if my increase in numbers is good or not.",5.5484157075152325,6.507860933649295,4.828141503046719,87.29105450236969,67.62559241706161,8.113879485443467,30.23730534867975,8.192908349453996,1.8776442789438048,871,32,177,11,14,260,132,211,0.012,0.75,0.237,0.994,0,0,0,0,0,0,55,0,2,0,5,9,10,0,0,4,0,15,10,8,3,0,29,29,12,0,4,4,0,3,0,0,2,0,0,0,0,8,9,2,0,8,1,0,7,5,0,1,0,1,3,15,10,24,25,8,23,0,0,0,0,4,9,0,8,7,87,23,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12061280612418625,0.0,0.0,0.0,0.10418170238396317,0.0,0.08259206358582108,0.0,0.0,0.0,0.0,0.0,0.0,0.15049632620130554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06850666800974071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21236024301533685,0.1299721778543941,0.07700080014150598,0.11364068103106625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13456988836683004,0.2668562472533748,0.0,0.0,0.1529491572680656,0.0,0.14141399089407095,0.0,0.0,0.0,0.14108962296915606,0.07446051393570642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2713173386167169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10814501467468676,0.0,0.0,0.0,0.0,0.0,0.0,0.1271460578453224,0.0,0.0,0.0,0.0,0.0,0.0,0.20608905027114213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12334294221679695,0.0,0.0,0.0,0.22415370321769496,0.0,0.5423423165763549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0790039858155486,0.0,0.0,0.0,0.0,0.18397455211404248,0.0,0.0,0.0,0.0,0.0,0.0,0.11179156793103233,0.0,0.0,0.0,0.3299751127794832,0.12181974206316505,0.0,0.0,0.0,0.0,0.0,0.14693066531889604,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MegaGecko,2018/01/09,"Couple questions about 5/3/1 monolith variant Hey all. I'm trying to pick a program that I can stick to for a cut. I've been working out off and on for a few years now. I'm quite a bit bigger than I'd like to be (fat wise) and would like to start cutting. H: 6'0 W: 240lb I'm planning on eating at around 1800 cal/day till I can get down to 210-200ish. I'd really like to maintain the strength I've gained since getting into the 1k club while I cut, so I'm planning on eating at least 160g of protein/day as well. Here are my stats for 1RM: Press: 185lb Bench: 295lb Squat: 405lb DL: 405lb Once I hit my cut goal I plan to get on the eating plan recommended in the wiki post for this plan, so I can gain more mass. My main questions are can I realistically perform the monolith variant of 5/3/1 while on a cut at these calories? Has anyone tried cutting on this before? Is this a good plan to stay on post cut when I'm trying to build size? Did anyone try a different conditioning routine for this plan, or other 5/3/1 plans that they liked?",1.7126220528697331,3.2858952895927622,3.2024243867587536,92.8198975946654,78.00452488687783,5.557608954512979,22.03881876637295,6.05967700443912,0.12007149321267008,813,23,185,5,19,267,127,221,0.063,0.8059999999999999,0.131,0.9478,1,0,0,0,0,0,32,0,0,1,15,8,15,7,0,12,0,12,4,1,1,1,11,22,10,0,1,1,0,1,4,0,1,1,0,0,0,8,5,4,0,2,1,0,0,0,7,1,0,2,1,11,8,36,17,6,28,0,0,0,0,4,18,0,3,11,95,19,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20108563321685596,0.0,0.0,0.12800550174530392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12235653128484268,0.0,0.0,0.0,0.156983789073663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1591032821606407,0.0,0.18546808592348854,0.0,0.0,0.0,0.0,0.15023219513102454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4414058103547275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2253763951892821,0.0,0.0,0.12060603564004692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2809983306458259,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15313394991953025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2754262692204838,0.0,0.0,0.0,0.0,0.0,0.3221602391494629,0.15294065428439774,0.0,0.0,0.09211693512570514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11894635474655148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10177682588302528,0.15326330278586112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3905017320876873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12928641415757589,0.0,0.0,0.0,0.0,0.0,0.0,0.1046823998327682,0.0,0.0,0.1021458197878798,0.0,0.0,0.09259743202598114 fitness,BurtMacklin5,2018/01/09,"How necessary is it for a beginner to start with a full body program? Probably a silly question. But I'm just wondering. I just started going to the gym for the first time in my life. Previously, I'd spent the last two years just doing push ups every day, but that's about it. So my question is, is it necessary for me to do what the sidebar here recommends? Full Body for 3 months and then 5/3/1 for 6 months, then any program? Would I get shit results if I jumped into one of the split programs here? I just want to look good as soon as possible, though I fully understand that lifting and the gym in general is a commitment and that won't happen in a day. Edit: Just wanted to say thank you to everyone who responded! I genuinely appreciate all the feedback. Feels good to be a part of a community that's this helpful/supportive, even if I've only been here a day.",4.346078998073216,5.326427341040464,5.7885693641618525,79.23907755298653,70.38728323699422,9.697302504816957,30.601637764932562,9.928628108626363,2.9843684007707134,682,28,135,17,12,231,107,173,0.029,0.83,0.141,0.9524,0,0,0,0,0,0,22,0,1,0,1,15,5,1,0,15,0,10,4,3,2,2,27,24,14,0,5,9,0,1,0,0,2,1,1,0,0,10,5,0,0,5,2,1,3,1,1,0,3,2,3,10,4,23,19,4,25,0,0,1,0,6,7,1,5,15,97,20,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10357518993884723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3383614270971643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2946796791909853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1005985094762458,0.0,0.1283267120210734,0.14553756162967538,0.0,0.0,0.0,0.0,0.07701189304263041,0.0,0.0,0.0,0.0,0.12955376626857226,0.0,0.0,0.0,0.0,0.07957504866182646,0.0,0.08656058683005073,0.25549874857763577,0.0,0.0,0.0,0.0,0.13468614678799065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12415198006442472,0.0,0.0,0.0,0.0,0.10758019213838098,0.0,0.0,0.0,0.0,0.12790101111457666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2431428223026839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10320836777031266,0.11583768673789388,0.0,0.0,0.0,0.16493556102030876,0.0,0.0,0.0,0.0,0.0,0.0,0.17170525907877904,0.0,0.0,0.16421462017641608,0.0,0.0,0.0,0.34124137116081565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12112205116320456,0.0,0.0,0.0,0.0,0.0,0.0,0.15634276887465678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21560986984868916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1728381930101318,0.0,0.0,0.0,0.0,0.0,0.14022545675625575,0.0,0.0,0.0,0.0,0.14964259819354528,0.0,0.08881247157872899,0.0,0.0,0.0,0.0,0.0,0.0,0.14878354191394166,0.1585588063065482,0.0,0.0,0.0,0.0,0.17967132344254466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16517236950733688,0.0,0.0,0.0,0.1081957838583253,0.0,0.0,0.0980818575064958 fitness,DontMicrowaveCats,2018/01/09,"There seems to be a lot of hate here against a 5 day split. I like it for its simplicity...ELI5 why its considered inefficient ? I’m 28 now...the only time I was in great shape was when I was 19/20 years old. I worked out almkst every day. I used a 5 day split (one day per major muscle group...i would do an extra set of abs and chest at opposite ends of the week, and light cardio every other day ). On the weekends I'd swim laps. I was always a hard gainer so this was a lean bulk routine for me. Within 5 months I was noticably bigger, with great muscle tone. I think this was the only time I looked in the mirror with my shirt off and could be proud of what I saw I got sick around the time I went back to college that year....fell out of shape and never got back into that same level. I’ve tried other plans since then but find them harder to stick to. I just liked the simplicity of one day, one muscle group, 2-4 exercises per muscle....3-4 sets per exercise..lift as much as I can to get 5-7 reps per set....45 second rests in between sets...some stretching...45 mins in and out of the gym. Anything else I tend to feel lost or unfocused. I really hate routines that require me to be in the gym for 2 hours at a time. I also tend to distrust some of these seemingly overly complex routines that require tons of sets and calculating different weight amounts. I saw results really quickly using the 5 day split in the past. But it seems to get a lot of hate in here (I think people call it a ""Bro split""?). I don't fully understand why this isn't considered a good way to work out.... Maybe I was just getting noob gains? Can someone ELi5? Is there a way to make a 4 or 5 day split routine effective by modern standards? ",2.494055690072642,3.833656545197744,4.040714285714287,88.61097457627119,75.35593220338984,6.978046811945117,22.529862792574647,7.5804360353943165,0.7716540758676347,1323,35,290,17,28,441,184,354,0.094,0.847,0.059,-0.9103,1,0,0,0,0,0,67,0,0,1,9,13,11,4,0,22,0,19,6,2,5,1,44,45,16,0,2,6,1,3,2,0,1,3,0,0,0,16,14,1,2,10,5,0,2,3,5,0,4,14,7,25,6,50,26,10,58,0,1,3,0,4,23,0,8,30,168,41,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07442335410296046,0.07743681445717955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07658385246340345,0.08284680974204373,0.0,0.0,0.0,0.1431211486302637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0950288857095642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07430413806817537,0.0,0.0,0.4801493379025947,0.0,0.0,0.0,0.0,0.0972322120334659,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07774314198403393,0.0,0.08242719956675107,0.0,0.0,0.0,0.0,0.15682109294394536,0.0,0.0,0.0,0.0,0.0,0.04705602226699404,0.0,0.0,0.0,0.08505893220996688,0.0,0.0,0.0,0.0,0.0,0.14586650634552992,0.0,0.0,0.07805777995616255,0.1488637785930281,0.20520707191614584,0.0,0.0,0.0,0.0,0.08336718414339532,0.27564469472794034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09164942535999424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09093286975729813,0.0,0.0,0.0,0.0781504335135222,0.0,0.10159049546842436,0.15823959694686662,0.0,0.0,0.062121031904779835,0.0,0.09349543097921306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07428290364191832,0.0,0.06841284637167938,0.0,0.0717767971372919,0.0,0.0,0.0,0.0,0.0,0.10595413305122436,0.09765515325397787,0.0,0.18918799655729365,0.1415589346304747,0.0,0.0,0.0,0.0,0.08884024605029456,0.0645189524457377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11923853419307355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2541662762494113,0.0,0.0,0.0,0.07698361310129166,0.0,0.0,0.0,0.0788529384860671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11926347822984235,0.0,0.0,0.21706577906776275,0.0,0.0,0.0,0.0,0.06318443789740084,0.0,0.0,0.0968830452727446,0.0,0.16075506228958064,0.0,0.0,0.0,0.14773995511673876,0.07465043451836607,0.1133270432324738,0.0,0.0862713843167633,0.1679518109424935,0.0,0.0,0.0,0.0,0.1355035954554831,0.0,0.0,0.06611009044556182,0.0,0.0,0.11986050176065535 fitness,Dankest_Of_MayMays,2018/01/09,Substituting back squats with front squats Well I still be able to hit the same muscle groups if I do front squats instead of back squats. I’m 6’7 ish and I really struggle maintaining form with back squats. I’ve been able to get to 245lb for 1 rep on back squats but I feel like my form isn’t perfect when I try to hit parallel because my legs are really long. However when I tried front squats and it feels a lot safer. So is it fine to substitute? Will I still be able to work out the same muscles?,1.7042307692307688,3.7429286538461604,2.648692307692308,94.59630769230768,79.76923076923076,6.8523076923076935,20.015384615384615,7.908726449838941,0.5521492307692313,396,10,91,7,10,125,65,104,0.017,0.823,0.16,0.9404,1,0,0,0,0,0,6,0,0,0,2,11,5,0,1,3,0,8,1,1,0,1,13,14,7,0,1,2,0,2,1,0,1,0,0,0,0,2,5,0,0,2,0,0,3,1,1,1,0,1,2,9,4,12,8,5,14,0,0,0,0,1,2,0,2,10,54,11,1,0.5401220693529387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5537607087823506,0.0,0.10975113341525096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1820679647447899,0.12862110475574393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09406382950686852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08795878682210133,0.0,0.0,0.15933034490901346,0.0,0.0,0.0,0.15306415613862878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2306773521623437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2875614548595845,0.0,0.0,0.18821761998728115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2444716203645705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1618782021337114,0.0,0.0,0.0,0.0,0.0,0.0,0.13107176643724605,0.0,0.0,0.0,0.0,0.0,0.0 fitness,daterxies,2018/01/09,"HIIT with dumbbells? Hello. Is this viable? I have anxiety and depression, I'm not very fit other then staying busy on my feet all day at work. ( avg about 9k steps according to fit bit) I would like to start working out and hopefully get off all my meds I take for the 2. Last year I started running and felt great, but it was to much impact on my knees (I am 5'11"" @ 265lbs) What are someone's thoughts who's experienced in HIIT with dumbbells? Thanks.",2.1427590511860197,4.462364898876409,3.2486891385767787,89.38429463171038,79.78651685393258,6.202746566791513,24.495630461922595,7.3871296695380915,1.1513435705368296,352,13,71,5,9,113,71,89,0.103,0.7829999999999999,0.115,0.6265,0,0,0,0,0,0,15,0,0,0,2,1,5,0,0,1,0,6,2,2,0,2,14,15,5,0,2,2,0,1,1,0,1,0,0,0,0,5,6,0,0,2,0,0,2,1,1,0,0,3,2,8,4,13,11,4,17,0,1,0,0,2,8,0,1,7,42,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17723496592246904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2529351263365998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14941477085399008,0.0,0.19954609493563807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22244963439370455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12104351098260906,0.0,0.0,0.0,0.0,0.2554285944610776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2301110348505649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18885054819513974,0.0,0.0,0.0,0.0,0.0,0.11318740088017105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25734483236687233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17031184187395226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1963021552673614,0.0,0.0,0.0,0.3279693332001499,0.24694061139469595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17419492026470682,0.0,0.0,0.21330029827628166,0.0,0.0,0.0,0.0,0.0,0.18392845626007615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19116069498440527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3373323600247058,0.0,0.0,0.1645791962677085,0.0,0.0,0.14919466083817182 fitness,ghepzz,2018/01/09,"How to Milk Linear Progression Programs? (no results on Google and /r/fitness searches) Like the topic, what is the protocol to ""milk"" linear progression (Squats specifically)? I've searched it and it didn't yield any good answer It is?: 3x5/ fail, deload 10% ????: Squat: 1x5/3x3/3x1 ??? then i've read about 3x3, 3x1 but not sure about those protocols (then i read practical programming at the novice section and still don't know understand(i know it changes to squat two times a week) atm i'm doing Greyskull LP, but i want to keep milking instead of switching to intermediate The reason that i've brought this up is because: i restarted training again(S/D/B/OHP) after 2months(and now im at 2 months training), but went to Greyskull, and my OHP quickly failed when i've reached 3x5 60kg(in the past and i'm sure it'll continue stalling/where in Madcow i only gained 3kg after 3 cycles 64kg max) Not knowing what to do with OHP and the future stalling, while regaining the other lift strength(S/BP/D), i did a mini Madcow program for that OHP inside Greyskull program, microloading 1kg/session for 1x5, plus two backoff sets of 2x8 with 10rep weight, so far, i am at 1x5 68kg/2x8 58kg OHP, 1x1 75kg so i was wondering what were the milking protocols, since i just broscienced my OHP, and just in case to know how to milk them before jumping to intermediate to cut weight after February(97kg atm with 38inch waist at 6'0 and not wanting to rebuy the entire closet for new clothes) Thanks!",5.280508853360839,7.067538429602891,4.847426508509539,83.80262334536705,69.03610108303249,7.4422554581399325,32.68506102802132,7.957251820313856,2.3686425648959952,1183,54,215,15,21,359,166,277,0.07400000000000001,0.8809999999999999,0.046,-0.8096,0,0,0,0,0,0,63,0,0,1,5,13,8,1,0,11,0,12,8,1,4,2,36,25,20,0,2,8,0,2,1,0,1,0,0,1,0,13,12,8,2,7,2,2,3,6,3,0,2,6,2,11,5,34,18,1,31,0,2,0,0,1,10,0,1,18,112,24,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10821078808308184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0970014201746938,0.0,0.13540406963848187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16833366639126293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13346690918042675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17188283247164607,0.0,0.0,0.14143804458295714,0.0,0.0,0.34980482555425896,0.0,0.0,0.0,0.0,0.0,0.0,0.07774067540883682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12701244590356278,0.0,0.0,0.0,0.0,0.15368438731256298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12102210364305865,0.0,0.0,0.0,0.0,0.1519032831553816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31833709805006394,0.0,0.0,0.16360750336818572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13163024754152042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12707781979500124,0.0,0.0,0.0,0.0,0.0,0.0,0.2999477774189734,0.0,0.0,0.0,0.0,0.1465013696220447,0.0,0.0,0.0,0.0,0.0,0.0,0.09278735136102356,0.0,0.0,0.0,0.0,0.0,0.0,0.3108849587204349,0.16565524425371156,0.0,0.0,0.0,0.0,0.18771267054520685,0.0,0.1276408676974622,0.3875439500147032,0.0,0.14751092103748845,0.0,0.0,0.0,0.0,0.17256480325541024,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,LostLoli,2018/01/09,"Best way to continue? Ok, so first ill give stats Height 5'7'' Weight 160lbs Last year I went from 212lbs to 155lbs but obviously over christmas i've put a little bit of weight on. I made the mistake of not lifting while losing weight and am now planning on hitting the gym. I've started reading SS and know what i've got to do routine wise. My question is diet wise should I start by cutting? My original weight goal was 140 but I dont mind staying at 145/150 if its lean muscle rather than fat. Im just wondering whats the best way to go about this as I've been told I could do a calorie surplus and make huge beginner gains but i've also been told its better to do a 500 cal cut aswell as going to the gym to make myself leaner.",1.9089661654135384,3.8329588815789504,3.0061278195488725,92.84789473684212,78.60526315789474,5.658646616541352,23.357142857142854,6.5431188927421005,0.5089327067669176,578,19,125,5,14,185,104,152,0.058,0.736,0.207,0.9793,0,0,0,0,0,0,9,0,0,0,8,6,10,2,0,7,1,11,7,1,4,1,22,26,12,0,5,7,0,4,0,0,1,2,0,0,0,5,3,6,0,3,3,0,4,2,4,0,1,8,4,8,6,19,15,3,24,0,1,0,0,4,7,0,3,10,67,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10372048931106484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27222284272100816,0.11470849753972205,0.14159805191251562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10355434327249034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15200662238483378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11032216466256783,0.0,0.0,0.0,0.0,0.0,0.12441939403783188,0.14742221069446335,0.0,0.1037323844273548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14009750856210132,0.0,0.0,0.0,0.0,0.0,0.07127934744622673,0.1057222463101323,0.0,0.0,0.0,0.0,0.0,0.0,0.12999277929850672,0.0,0.0,0.0,0.14510034924186652,0.0,0.0,0.0,0.12272462071005183,0.17315058971296035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13095932741105676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13038362717932106,0.14529290742825895,0.0,0.1297344059275387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18360367474775727,0.13824220470288576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2478664928260385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2058985465006521,0.0,0.6317552611233797,0.0,0.12023255741065388,0.0,0.0,0.0,0.0,0.14065336633069647,0.0,0.0,0.0,0.0,0.0,0.0,0.08352210164087724 fitness,KindergartenRedditor,2018/01/09,"Suggestion for 15-20 Minute Stretch/Yoga Program Anybody have a suggestion for a 15-20 minute stretch/yoga program that just goes through normal, standard stretches and poses for general health and fitness? Something I can quickly do 3-4 times a week. Starting to feel my age in my back and hips and want to get more limber for overall fitness. Either a youtube video or an article that lists the poses. Or if you can list 8-10 stretches/poses that you think is a good baseline.",7.613666666666667,7.577490811111115,7.032222222222224,76.705,63.111111111111114,8.977777777777778,41.33333333333333,8.238735603445708,3.6592666666666673,383,21,65,4,5,119,62,90,0.0,0.897,0.103,0.7506,0,0,1,0,0,0,13,0,2,0,0,3,1,0,0,7,0,5,2,1,0,0,15,10,7,0,3,5,0,1,0,0,0,1,0,0,0,3,4,0,0,2,1,0,0,0,0,0,0,0,1,5,1,8,10,2,10,0,0,0,0,4,4,0,3,6,40,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29599043563573224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19463416362139374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2011120935938143,0.0,0.0,0.322864321801525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4091667728239519,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3771535273093471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2963409495082711,0.0,0.0,0.27245822059774044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24665012274237125,0.0,0.0,0.22445807318755276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22704400829123006,0.0,0.3087707839820341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,laxation1,2018/01/09,"Resting between sets - even if different muscles? I just read in this thread on [All](https://www.reddit.com/r/coolguides/comments/7p3vkp/how_to_start_building_muscle_with_no_equipment/) that you should rest between sets to build the most muscle. Do you still need to do this if you change up the muscle groups? Eg. alternating sets of calves & biceps, or of squats and triceps My workout is already pushing to 2 hours by doing this, so I don't want to have to include more rest unless it's necessary Edit* btw I am training to improve my basketball, and to strengthen my legs to avoid injury. Not so much to get big.",6.96647619047619,9.830429647619047,5.704761904761906,74.94190476190477,66.80952380952381,6.9523809523809526,30.714285714285715,7.793537801064563,2.2227142857142854,503,20,78,6,9,149,77,105,0.067,0.882,0.051,-0.1681,1,1,0,0,0,0,28,0,3,0,0,6,1,0,1,2,0,8,3,3,0,0,13,11,8,0,5,6,0,0,0,0,1,0,0,0,0,5,2,0,1,0,2,0,1,2,1,0,0,0,0,9,0,18,10,6,10,0,0,0,0,4,4,0,4,2,59,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3607400358047148,0.0,0.0,0.3541938110482605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3458147043337111,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34153879919611785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2159130243871664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17079069572484956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32192864925970244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2403076193651724,0.2423907006816489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3269864305835267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26106113899781297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1928128907778939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,habbobabbo,2018/01/09,"People with different focuses Hi guys, I like to have different focuses in fitness - I try to do powerlifting, calisthenics, and recently olympic lifting. However, I find it hard to incorporate all of that within my workouts without leaving me feeling fatigued throughout the day. I also don't really want to sacrifice my bodybuilding accessories (although I don't necessarily do calves or curls..) I currently run something like a PPLxPPL (Heavy Pull,Push,Legs, X, Light pull (usually include snatches), push, legs (clean&jerk, X). My workouts are lasting pretty much 2.5 to 3 hours long. Is there anyone that does multiple focuses? What kind of programs do you use? How do you mix them all together?",6.942288135593222,9.745664754237293,7.412000000000003,62.9393559322034,66.71186440677965,11.499661016949155,42.30847457627119,11.20814326018867,6.200756610169492,563,36,77,20,10,184,88,118,0.057,0.8490000000000001,0.094,0.7376,5,0,1,0,0,0,31,0,2,1,0,4,4,0,0,2,0,9,2,1,2,2,11,12,5,0,1,2,0,2,2,0,0,1,0,0,1,4,2,0,0,2,2,0,3,3,1,0,0,0,3,13,3,11,12,3,13,1,1,0,0,5,3,0,1,9,48,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16312545251908184,0.0,0.22101593035161604,0.0,0.0,0.0,0.0,0.0,0.0,0.14262993721121456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1315524188713343,0.0,0.0,0.0,0.0,0.426238477923142,0.0,0.0,0.1785072493127013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10314013683704767,0.0,0.0,0.0,0.18643713354204788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20197563775514565,0.0,0.0,0.18272906136182895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2008825611955075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21241732289851145,0.0,0.16627369756184107,0.0,0.2159889693590445,0.0,0.0,0.0,0.19931197279145385,0.0,0.0,0.18051889138481636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1499512707672322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14141640672641262,0.0,0.0,0.0,0.0,0.0,0.0,0.20752445272877626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.130676990323817,0.0,0.2014090002856513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1570363882373635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1384913398275252,0.0,0.0,0.0,0.0,0.176176165377085,0.22465889824490548,0.0,0.12031469525946713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19663271992558692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SatsumaForEveryone,2018/01/09,RDL grip strength My current strength training program has me doing low weight-high reps for the next few weeks and I'm having real trouble keeping the bar up for the full set of RDL even at weights which are no problem for my hamstrings. Doesn't help that the bar is designed for a dude's hands and mine are tiny lady hands. Any advice on improving grip strength?,5.173380281690143,6.463136760563383,4.240957746478873,89.9487605633803,68.71830985915493,6.243380281690143,32.50985915492957,5.6839178017228535,1.5213526760563385,294,13,57,1,5,86,56,71,0.147,0.701,0.152,0.3489,1,0,0,0,0,0,4,0,0,0,3,1,6,0,0,5,0,7,5,2,0,0,5,9,2,0,1,0,0,5,0,0,0,0,0,0,0,2,2,3,1,0,2,0,0,2,3,0,0,0,5,4,3,8,9,2,9,0,1,0,0,1,5,0,0,3,32,6,1,0.0,0.0,0.0,0.0,0.0,0.25999437823411675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18093244660229896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17573257123475458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17833689651834173,0.2811109176644922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2364896504532568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2829617741510452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2545870379062098,0.0,0.0,0.0,0.0,0.0,0.3028387508878751,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21342025955130128,0.6479878419168639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GCU47,2018/01/09,Logging progress Can I get some recommendations for an App on iPhone or Android for logging how much I’m lifting for each exercise. I could make an excel sheet but I’m lazy ,2.214117647058824,4.9294907058823565,3.3426470588235304,86.23691176470591,83.11764705882355,5.752941176470588,29.088235294117645,7.1686216300943375,1.7579647058823538,140,7,27,2,4,45,26,34,0.095,0.7909999999999999,0.114,-0.09,0,0,0,0,0,0,1,0,0,0,2,1,1,0,0,2,0,2,1,0,2,0,7,6,3,0,1,2,0,0,0,0,0,1,0,0,0,0,1,0,0,0,1,0,0,0,0,0,0,0,0,2,1,4,5,3,1,0,0,0,0,0,1,0,2,0,16,2,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5797838630739179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3793913714671452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.484720942766947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5338150119830701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sonnynike,2018/01/09,"Nsuns Deadlift question Due to a bad back I struggle with Deadlifts. From my understanding Deadlifts are not staple to muscle gain. Could I replace Deadlift in Nsuns with Barbell rows, or would it be too much to complete 8 sets of Barbell rows? ",5.157954545454548,7.835139795454547,4.522727272727273,82.22909090909094,71.5,5.3090909090909095,36.0,5.985473137389443,2.342609090909092,197,11,31,1,4,59,35,44,0.126,0.8009999999999999,0.07400000000000001,-0.34,0,0,0,0,0,0,4,0,0,0,1,2,2,0,1,1,0,4,0,0,0,0,8,5,1,0,2,2,0,0,0,0,1,0,0,0,0,1,2,0,0,2,0,0,0,1,2,0,0,0,0,3,0,8,2,1,4,0,0,0,0,1,1,0,2,2,22,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2807430283423904,0.3048472290223973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3828054005520984,0.0,0.0,0.2915064466610857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2683940123695553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4090008958679893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3816867739772776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38008693732844745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2593599502701553,0.0,0.0,0.0 fitness,zionzlion366,2018/01/09,Is it a waste to go to the gym if you can only get 5 hrs of sleep a day Due to working graveyard shifts and being a full-time student I only get 5 hours of sleep but I still want to build lean muscle,2.004927536231886,1.9543093478260865,3.9856521739130457,93.79775362318844,75.08695652173913,6.133333333333334,21.85507246376812,3.1291,-0.2377884057971009,154,3,39,0,3,53,35,46,0.08800000000000001,0.8759999999999999,0.036000000000000004,-0.2617,0,0,0,0,0,0,1,0,1,0,1,1,0,0,0,4,0,3,2,2,0,0,4,7,3,0,2,2,0,0,0,0,0,0,0,0,0,1,1,0,0,0,1,0,1,0,0,0,0,0,0,3,0,6,6,0,5,0,0,0,0,1,0,0,1,4,21,4,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1977516220384903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32040407380386565,0.0,0.1742654583163714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3019697597085695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4664133714647901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6137048718250672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2448759052470045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1808589028370252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22323101317119928,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mikeyxgee,2018/01/09,"Thought on reverse pyramid training? Hey guys just wanted to know your thoughts about reverse pyramid training, RPT for short. Basically what it is is that you have 3-4 sets, excluding your warmup sets, and your first set is your heaviest set. Decrease the weight by 10-15% and rest like 3 minutes. Then aim for 1-2 extra reps in your following set. Then decrease weight again and rest and aim for 1-2 more reps than the previous set. This method is great for increasing strength, and i tried it myself and it works amazing. In september I was incline benching 135 for 5 reps. Now I am incline benching 155 for 7. This is the fastest rate of strength gains ever. Add the fact that my nutrition/diet was so bad and inconsistent. I never ate in too much of a surplus or deficit but my macros were screwed up everyday lol. I did try to prioritize protein though. Only supplements were whey protein and creatine. Also did intermittent fasting, if that matters in any way. Anyway, what are your thoughts about RPT? Have you tried it? Does it work for you? Share!",3.7179161100721316,6.267811558375637,3.8475928399679415,85.94455516965004,75.5482233502538,6.990008014961263,31.180603793748325,8.032893268588372,2.360224365482234,835,41,155,14,19,257,123,197,0.044,0.838,0.118,0.8781,0,0,1,0,0,0,31,0,9,0,6,11,8,1,0,5,1,15,4,0,0,3,22,22,16,0,2,4,0,2,1,0,0,0,0,0,1,12,9,3,0,4,0,0,2,1,2,0,1,10,2,17,6,21,12,6,26,0,0,0,1,12,7,1,2,11,99,29,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15013343640166846,0.0,0.0,0.0,0.12766778938744466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15675278848416632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1642901604137481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16981911952071138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.159689235965599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2069810159192339,0.0,0.18588942496298336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10317550030521196,0.0,0.0,0.0,0.0,0.0,0.0,0.09171895289509302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13800850342743512,0.0,0.14479456533521662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1427826625499193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1844509261420928,0.4471272937960128,0.0,0.0,0.0,0.0,0.0,0.3823838727634256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11073231289157863,0.14901711581567867,0.0,0.4572268649486985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2733499541336036,0.0,0.0,0.0,0.0,0.0,0.0 fitness,NotYourBint,2018/01/09,"Gagging While Front Squatting? I apologize in advance if this has already been answered. I searched this subreddit and didn't find anything that seemed to help me. I also am a first time poster in this sub. I'm 21F and have been lifting consistently since around February 2017 and have recently getting more serious about it. I am looking at starting doing nSuns in February of this year and I'm excited to start the program with one concern - I noticed it includes front squats. I enjoy squatting a lot - it is my second favorite lift after deadlifting. However, whenever I have front squatted in the past, I gag horribly the entire time. I had my friend who is a personal trainer lift with me and she said she hadn't seen anything like it before. My form was fine in terms of racking the bar on my body, etc. Do any of you have insight into what might be causing these gagging spells or how to stop them? It's really embarrassing when other people notice it at the gym and I'd really like to be able to front squat like a normal person.",4.453863636363637,6.396772505050508,5.207967171717172,79.76528409090913,71.42424242424242,8.182323232323233,31.566919191919194,8.841846274778883,2.8357161616161606,828,38,146,16,16,268,128,198,0.095,0.816,0.08800000000000001,-0.122,1,0,0,0,0,0,17,0,1,1,2,5,9,0,1,9,0,20,2,1,2,0,22,29,12,0,2,2,0,0,3,1,1,0,1,0,2,15,10,1,1,4,2,0,5,2,2,0,3,8,3,19,7,22,18,5,28,0,0,2,0,11,10,0,5,16,104,34,1,0.1596884969799967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1762202273234542,0.1277028333410385,0.0,0.0,0.0,0.10859365389828954,0.0,0.0,0.0,0.0,0.0,0.0,0.26282005334558434,0.14215661823959752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1358831493164228,0.0,0.0,0.0,0.0,0.17737792095006094,0.0,0.0,0.0,0.0,0.0,0.16404407461942425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1780948858805094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1459523932386703,0.13583095395427872,0.0,0.0,0.12337493664230155,0.0,0.08343064877239371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10703583343664247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2340472003406389,0.0,0.0,0.0,0.13409811888752596,0.0,0.0,0.13576144961770126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16940425993185226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1564608219621426,0.0,0.3636128244399157,0.0,0.0,0.10820905832443074,0.0,0.0,0.0,0.0,0.0,0.15244073949747347,0.11070789714903057,0.27886767218093705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20460108044609185,0.0,0.15767312580392692,0.0,0.0,0.0,0.1519003289258316,0.0,0.0,0.0,0.0,0.1453744101700813,0.0,0.0,0.0,0.13209597487724853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22605668014924996,0.0,0.0,0.13350673385284098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18623129353982265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1028341564620866 fitness,posterbookpencil,2018/01/09,"I realize this is a dumb question but are ab exercises and core exercises the same thing? Okay I know you get abs from low body fat %, that's not what I'm asking. What I'm asking is if the two exercises are just interchangeable terms for each other, or if they're entirely different. Currently I don't incorporate any ab specific exercises, but I do core exercise with planks. Am I also technically working abs by doing so, or should I start incorporating actual ab exercises? ",5.1430979133226336,7.109219842696634,7.665200642054575,62.752471910112384,69.67415730337079,12.276725521669345,31.815409309791328,11.765960540728905,4.781952166934191,382,17,66,16,7,138,64,89,0.063,0.909,0.028,-0.4234,2,0,0,0,0,0,10,0,1,0,1,3,3,1,0,3,1,9,8,2,0,0,16,16,9,0,3,8,0,0,0,0,1,7,0,0,0,6,3,1,0,3,6,0,0,2,2,0,1,0,0,7,1,4,15,3,4,0,1,0,0,4,1,1,5,3,43,13,1,0.0,0.0,0.28016786773942515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2295935060151271,0.0,0.0,0.0,0.19523762376452547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5367988802027767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3189030164416193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29995805385881763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14999773035274427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15778247283011754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3216173413484527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20321062734372225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19073626663692692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2804546648256037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2090119824164325,0.0,0.0,0.0,0.0,0.0,0.0 fitness,b1gbeef,2018/01/09,"TDEE Spreadsheet Questions about intake/output logging I apologize if this is a stupid question but I searched for a while on google and reddit and couldn't find any answers. I am starting the 3-suns spreadsheet to help keep track of my progress and I'm just a little unsure of some parts. Should the cal field for each day be my calories eaten, or should I factor in my steps and exercise? How does this work for the ""you will need to eat"" calculation, is that the total eaten or eaten - exercise? Thanks in advance!",4.637860824742268,6.733220453608251,4.466585051546391,84.63534149484539,71.26804123711341,6.499484536082474,27.5889175257732,7.1686216300943375,1.494980412371134,412,15,73,4,8,126,70,97,0.043,0.825,0.132,0.8655,0,0,0,0,0,0,12,0,1,0,3,3,2,1,0,7,0,8,6,0,1,1,22,16,10,0,5,5,0,0,0,0,3,2,0,0,0,3,5,4,1,4,2,0,2,1,1,0,0,3,0,8,1,11,8,4,9,0,0,0,0,5,4,0,6,3,52,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17925969079488446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17000270755477306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23068154855438214,0.0,0.0,0.0,0.0,0.2697325976310871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2409291882492732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17668813707839975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23430325744516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26420035819214865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19545895111776734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2854573347829518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5905933913017839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1865801965906173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24269105405009705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1919067780992084,0.0,0.0,0.0,0.0,0.0,0.0 fitness,indigorosie,2018/01/09,"Beginning a running program while obese Hello! This is my first post here on r/fitness. I've been steadily losing weight for the past several months after giving birth at the beginning of 2017. I started out around 215 and am now about 185. I've been doing low impact cardio 4-5 times a week, but I find myself getting bored with it easily, and since I don't have access to a gym, I thought I might give running outdoors a try. I have problems with my left knee from an injury in high school, but with my brace I haven't had any pain with it for a while. I do worry that running at my weight my have a negative impact, however. I've seen conflicting information on whether or not it's wise to begin a running program now, or wait until I'm closer to a healthy weight. Can anyone here provide me with some insight or experience? Thanks!",4.870334063526837,5.651734740963861,5.649671412924428,81.43579956188394,69.06024096385542,8.205038335158818,30.151150054764514,8.296473431620573,2.1488626506024096,661,25,127,9,11,216,109,166,0.172,0.737,0.091,-0.9308,1,0,0,0,0,0,18,0,0,0,2,6,7,0,0,11,0,14,7,1,0,0,25,26,11,0,1,7,0,3,0,0,1,3,0,0,0,5,9,4,2,4,1,0,4,4,5,0,1,5,4,15,2,22,20,1,32,0,2,1,0,4,11,0,5,16,85,20,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11004722113113682,0.0,0.0,0.0,0.0,0.1131524934939616,0.0,0.0,0.14405943847621094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15829686829630688,0.0,0.0,0.0,0.0,0.0,0.0,0.14790602136288902,0.13764910277593315,0.0,0.0,0.0,0.0,0.08454739964058282,0.3104764669840412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1709780412498335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17582440952484327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1810418871557392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17167180018399553,0.0,0.0,0.129167959760393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1721942608775173,0.0,0.0,0.0,0.1544812165965503,0.0,0.0,0.0,0.0,0.0,0.0,0.15498456372777056,0.0,0.0,0.15484561549741294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16377653939501335,0.0,0.0,0.0,0.1828173045728685,0.0,0.13386412958776622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11454126726344095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1489876277994889,0.0,0.0,0.0,0.0,0.0,0.12847175838224292,0.09436203500855456,0.0,0.0,0.0,0.0,0.10986922335665117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12980704642949456,0.5911813718502538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1643421460964461,0.0,0.0,0.0,0.0,0.0 fitness,bdg129,2018/01/09,"Good hobbies for gaining muscle/getting into shape? I have been working out for a few months and have really been putting in work, but I need something else. I have been working out everyday until I feel my body needs a break. I was thinking about looking more into boxing or jiu jitsu. Any ideas? ",4.019285714285715,6.336846642857148,4.370857142857143,83.67414285714288,73.64285714285714,5.908571428571428,29.057142857142853,6.742157984588678,1.6690685714285711,236,10,40,2,5,74,43,56,0.0,0.916,0.084,0.4956,0,0,1,0,0,0,7,0,0,0,4,1,1,0,0,2,0,7,1,1,0,0,12,12,4,0,2,2,0,1,0,0,0,0,0,0,0,0,5,0,0,3,0,0,1,0,0,0,0,4,2,6,1,9,8,2,11,0,0,1,0,0,6,0,1,3,29,6,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.171974174557136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2809042742830862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21125751657274852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12786900748054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13212481982452876,0.0,0.0,0.21211250692836128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2854825304315161,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2123642816821196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20185474045321286,0.0,0.0,0.3750301211524893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2542247459965528,0.0,0.0,0.0,0.0,0.1620080946726899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19468741964115466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16204198586313184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5523217675293342,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Zippy_The_Kangaroo,2018/01/09,"Looking for dumbbell workout plan Like the title says, I’m searching for a good dumbbell workout plan. I have a 6 month old baby at home, so I don’t have much time to actually go to a gym. However, I need to get back in shape. Making a baby does a number on your body! I bought a set of dumbbells and am looking for a workout plan to follow. I’m not so good at deciding what to do on my own, plus I’m fairly new to lifting, so I’m not even aware of a lot of exercises. Anyone have any websites I should check out?",1.5399099099099125,2.776993081081084,4.102882882882883,87.61396396396395,77.64864864864866,6.374774774774775,25.84684684684685,6.937597516519254,1.0447009009009005,396,15,88,4,9,140,68,111,0.048,0.853,0.099,0.7263,1,0,0,0,0,0,12,0,1,0,3,5,3,0,0,9,0,7,2,1,1,0,10,19,5,0,2,2,0,0,1,0,1,1,1,1,0,1,3,0,0,1,5,2,2,3,0,0,0,1,3,7,3,19,17,3,15,0,0,2,0,2,7,0,1,6,54,8,0,0.0,0.0,0.2280666187505353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1589303765065512,0.0,0.0,0.0,0.0,0.16341501592503346,0.0,0.0,0.0,0.0,0.0,0.0,0.17970806896263947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2595984088254949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2045206326212656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15436282565831946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12210349265898696,0.0,0.13282241300885314,0.392048639566784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23442953984623335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1141785863634396,0.0,0.0,0.0,0.3925139961415453,0.0,0.0,0.1986913371846335,0.0,0.0,0.15600281010061556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1865445784663608,0.0,0.1718032678098911,0.17329252636203274,0.0,0.2257179526315917,0.0,0.0,0.0,0.0,0.0,0.24523865527183264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1858550605215342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13627780508844384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Ufachotchin,2018/01/09,"Symmetric Strength Pendlay Row Benchmarks I often use [Symmetric Strength](https://symmetricstrength.com/) to track my progress. My roommate logged his pendlay row reps and got some interesting results. He is 18 years old, 5’7”, and 118 lbs. His recent pendlay row set was 155 lbs for 6 reps. Entering these values in the website resulted in an estimated one rep max of 185. This seems reasonable, however, this weight is listed in the “exceptional” category for the lift which is described as “being near the maximum genetic potential for most lifters.” This seems like an overstatement considering this weight isn’t exceptional heavy. Does it have to do with his body weight or is the website just wrong? Thanks",8.37846153846154,11.020975564102569,7.230427350427353,66.37846153846156,62.589743589743605,11.011965811965814,37.78632478632478,10.980518767755715,4.921335042735043,579,29,86,17,9,176,84,117,0.041,0.828,0.131,0.8909999999999999,1,0,0,0,0,0,21,0,0,0,2,2,5,0,0,7,0,9,4,1,4,0,16,14,4,0,0,4,0,3,1,0,0,0,0,0,0,7,3,3,0,3,0,0,1,1,1,0,1,2,3,6,4,14,11,2,9,0,0,0,0,4,4,0,6,4,51,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21645163283670368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1705281056226603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1558517356176942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09520143657724124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20447855442730475,0.0,0.1320459008460212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20035418104557168,0.19240616505103564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3547964513897521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17940596444788134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16830121943670093,0.0,0.0,0.0,0.0,0.0,0.7118810182222407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21305482550193847,0.0,0.12548698822482202 fitness,Pesto_Power,2018/01/09,"Fitness Machine Question Hi, I posted here a couple of months ago asking about how many people actually used fitness machines, and received lots of helpful replies. There were comments going either way, but I came out of it feeling like I'd benefit from buying a fitness machine. I've not bought one yet, though, because they're very expensive, especially the 'Concept 2' rowers that were very highly recommended. I was saving up to buy myself a new computer but considering that, if I *would* use a fitness machine regularly it might change my life, I think the new computer is less important right now. ------ I'd like a bit of help with buying a fitness machine, though - in particular: - **Are there any reputable sites that sell second-hand fitness machines?** I have seen some listings on Ebay/Gumtree etc. for second hand machines but I'm quite hesitant to buy off an individual, with no guarantee of quality, especially since I'm not an expert myself and wouldn't know how to spot signs of wear/damage. - **What are the differences between the different models of Concept 2 rowing machines?** - **Are there any places that offer a 'rent before you buy' scheme in the UK?** I've heard of this sort of thing in the USA, but I'm not sure if it exists in the UK. If it does, I'd love to try it to see if I really would use it daily, before I committed to spending nearly £1k on a dust collector, especially since it takes me months to save up that much. Also, are there any weight guidelines for the machine? I'd be using it to help me lose weight/get fitter but currently I'm over 300lbs, so I don't know if anywhere would allow me to rent one before I bought it... I could buy a cheapo machine just to see but if it was a pain to use, I wouldn't be giving it a fair test. ------- Thanks very much for any help answering these questions! I've been obese for over a decade now and I really want to get back into shape. I know that in terms of calories, exercise doesn't do much compared to changing my eating habits, but I hope that by using a rowing machine, it will make me feel much better about myself, I won't eat out of boredom so much, and by the time Summer comes around I will be fit/slim enough to get back into Cycling/Climbing/Kayaking and riding roller coasters, which will help encourage me to keep myself healthy.",3.3651793721973107,5.539639094170403,4.394822869955156,83.41326569506728,75.09865470852017,6.881524663677131,26.39663677130045,7.822599999999999,1.6600199103139015,1820,68,338,27,40,591,224,446,0.046,0.754,0.2,0.997,5,0,0,0,0,0,82,0,1,0,3,21,13,0,0,24,0,28,9,1,10,2,69,64,25,0,14,18,0,4,2,0,10,4,1,2,0,24,14,4,1,9,2,13,5,9,2,0,3,10,8,29,11,56,40,13,50,0,1,3,1,17,29,0,13,16,215,53,3,0.0,0.0,0.07645787227141496,0.0,0.0,0.0,0.0694521610238209,0.0,0.0,0.0,0.0,0.06265611791562599,0.0,0.0,0.0,0.2131215605958951,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06974772291167723,0.07324626579975034,0.0,0.0,0.12049195676389066,0.0,0.04776116691751783,0.0,0.2000091243922395,0.0,0.0,0.06929382222849187,0.08553743138104393,0.0,0.0,0.0,0.0,0.08961102849916315,0.0,0.0,0.16576689957469995,0.06749121172487646,0.0,0.0,0.0,0.06255575138387046,0.08669230218369019,0.0,0.0,0.0,0.0,0.0,0.0,0.16371723676785074,0.0,0.0,0.06856423132633041,0.0,0.0,0.0,0.0,0.16034232764715445,0.0,0.0,0.0,0.0809560436307573,0.08738047448093063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07923178726189174,0.055972944079873986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12280324008082262,0.07516004094856785,0.04452786271067642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.262580305602679,0.08278061591253516,0.0,0.07781879543040379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06964069230788733,0.0,0.0,0.12917661384566612,0.0,0.0,0.0,0.0,0.0,0.0553406140294672,0.07655527862984197,0.0,0.0,0.0,0.0,0.08765312092224224,0.0,0.06660999739078954,0.07071354035903374,0.0,0.05229894227397393,0.07943416030842003,0.0,0.0,0.0,0.0,0.0,0.08311650578146189,0.0,0.0,0.12507574875661176,0.0,0.28797972228431434,0.0,0.0,0.15134099401498688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1061833843546458,0.0,0.08336946000694999,0.0,0.0,0.0,0.0,0.05431772245362967,0.0,0.08185861838392539,0.0,0.0,0.0,0.07503722436247583,0.0,0.0,0.0,0.0,0.0,0.17553888533686215,0.08333440540847803,0.0,0.0,0.10038547373384817,0.0,0.0,0.0,0.0,0.06691009944564923,0.0,0.0,0.0,0.0,0.12486891689575945,0.0,0.0,0.0,0.0,0.12962313774174786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0738435367134113,0.0,0.058909121302669426,0.0,0.0,0.0721337518106656,0.0,0.0,0.05205196880613069,0.050203236907723874,0.15395609738906835,0.0,0.04568626075996738,0.0,0.0,0.0,0.0,0.053194210863638236,0.0,0.0,0.0,0.0,0.40601320350660347,0.0,0.19393978685532035,0.04621260273456073,0.06219023692373098,0.0,0.19081732258344075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16697184663187795,0.0,0.0,0.0 fitness,xIdentified,2018/01/09,"Lifts for wrestling? I'm a first year wrestler and I weigh 126 lbs and I'm looking to gain strength. I want to know what lifts are recommended and how many times I should work out a week (seperate from practice) because I don't want to overwork myself. I am also 16 if that matters. Every day after school we do our warm ups, and go live. Tuesdays and Wednesdays we do conditioning which usually consists of 5 down and back sprints, paratrooper crawls, baby crawls, bear crawls, and more sprints. Besides that we do bodyweight excercises like planks or box jumps + lunges etc. Any replies are appreciated EDIT: Thank you guys I'm going to take everything here into serious consideration and lift weights after the season is over. I'll include the excercises that were recommended",5.42287234042553,7.869402156028372,5.2279609929078035,78.50875,69.99290780141844,7.820567375886525,33.026595744680854,8.59863814320734,2.8540680851063827,628,30,108,11,12,194,103,141,0.009000000000000001,0.8190000000000001,0.172,0.9571,0,0,0,0,0,0,17,4,1,0,4,4,5,0,0,4,0,10,3,1,1,0,22,21,12,0,4,2,0,2,1,0,1,0,0,0,1,5,13,2,0,2,0,0,3,1,1,0,1,1,3,11,4,14,19,2,20,0,0,1,0,6,5,0,2,13,61,16,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1799723449394776,0.0,0.0,0.0,0.15304166733269034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17304950200030994,0.0,0.13718834637611313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14513858469735064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2509901573447993,0.0,0.0,0.1896142694270945,0.0,0.20226036266408165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19142735254145574,0.0,0.0,0.0,0.0,0.0,0.0,0.25580211905164896,0.0,0.0,0.0,0.0,0.2228348095658949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12368155405804344,0.0,0.0,0.0,0.0,0.0,0.0,0.10994802639273987,0.0,0.1987232082336946,0.0,0.1889852580146726,0.0,0.0,0.0,0.0,0.0,0.0,0.22816530252091186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2277625404927112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16920953694326285,0.0,0.0,0.20719573593962065,0.0,0.0,0.0,0.0,0.0,0.0,0.1312284219644766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2478606992610517,0.0,0.2654805550224237,0.0,0.18052147626180204,0.2740501817129813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1638390268471087,0.0,0.0,0.0,0.0,0.0,0.14492477413504154 fitness,xproofx,2018/01/09,"I am concerned about my lean mass loss while trying to lose weight and could use some advice. As the title suggests, I am concerned about my lean mass loss while on my current change in diet. A little history first. I have been obese my entire adult life. No doubt about it, I fucked up. I ate whatever the hell I wanted and didn't give a crap. I was dumb. Perhaps I still am. I tried to lose weight once in my late 20s but I couldn't sustain my calorie restrictions and one pizza destroyed me, threw me off my diet and I gained all my weight back in a year. Now, at 45 I am trying to make the changes I need to, to become the healthiest version of my that I can be. I know I will never be Mr. Atlas but I am tired of being fat. That being said, I started trying again in June of 2017. My weight when I started was 319.67lbs, 44.8% body fat and a 44.7 BMI and a lean mass of 176.45lbs. Since that day I've made some progress but I am growing increasingly concerned about my lean mass loss. When I first started out all I did was cardio. A lot of walking. That was for the first month or so. Since then, I joined a gym and I am also doing strength training at least 3 times a week. I usually check my stats on one of those higi machines weekly and though I figured there would be some muscle loss with the calorie deficit I was one, I am now wondering if I am doing more harm than good. My current stats are 225lbs, 28.5% body fat, 31.5 BMI and I calculated my lean mass currently at 160.875lbs. By my calculations, I have lost roughly 16lbs of lean mass and 80lbs of fat mass. I would like to not lose any lean mass but maybe I am unrealistic in that regard. Have I lost too much already? I use MFP to track my calories and my diary is open should anyone want to take a look: http://www.myfitnesspal.com/food/diary/xproofx I am looking for some kinds souls here to give me some advice on what I can do to mitigate my lean mass loss. I am 5'11"" in case that is necessary to know. Thanks for any input you can provide!",2.236136008337674,4.324366381188121,3.043444502344972,92.17860083376759,78.25742574257426,5.638770192808755,22.017717561229812,6.5966054737557815,0.32222871287128685,1574,46,337,14,38,496,199,404,0.132,0.8,0.069,-0.9707,3,0,0,0,0,0,58,0,1,0,16,17,22,5,1,15,0,43,20,7,4,3,48,68,26,0,9,7,0,5,1,0,4,8,1,0,2,9,14,13,1,4,1,1,4,5,17,0,6,14,8,60,5,45,43,13,59,2,10,2,1,7,26,4,10,30,225,69,0,0.0,0.0,0.0,0.0,0.0,0.17549026542356713,0.0,0.0,0.0,0.0,0.09908931916197544,0.07180779983669063,0.0,0.0,0.0,0.12212526783706555,0.0,0.0,0.0,0.0,0.06278567705910014,0.0,0.0,0.0,0.0,0.0,0.0,0.06904563034757401,0.0,0.0,0.09916982505487842,0.0,0.0,0.0,0.0,0.0,0.19948058958120424,0.0,0.0,0.0,0.0,0.0,0.0,0.18997915511200608,0.0,0.0,0.0,0.0,0.07169277356212461,0.0,0.0,0.05790935514027301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22913482100575616,0.10857861175938463,0.0,0.0,0.0830126095350496,0.0,0.1722761433582606,0.0,0.07531449645542912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09350607381614907,0.09869627781176583,0.0,0.10129093727497908,0.0,0.0,0.0,0.06342377835184193,0.043868550328129995,0.08999663941121105,0.0,0.0,0.15080778754276467,0.3013677501080491,0.19604034383655008,0.07633919110981859,0.0,0.08496474570758758,0.05993783374095014,0.0,0.09020960254105767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07167228540422453,0.0,0.06600852699704382,0.06658071496877323,0.0692542541770283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09562710744296074,0.18253912299486452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08541414571048768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14855616081573214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19066882560726586,0.0,0.07170917545993387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06751350916368297,0.0,0.0,0.08266975650270858,0.0,0.0,0.0,0.0,0.08822162138930707,0.0,0.05235929031473598,0.10320437644729696,0.0,0.0,0.0,0.24385546843553985,0.0,0.0,0.0,0.0,0.15510544337541166,0.09889481345539576,0.0,0.10592502176928673,0.0,0.14405379935445772,0.4373769892318119,0.0,0.0,0.0,0.0,0.0,0.0,0.09737718017836144,0.0,0.0,0.0,0.12757339948245033,0.0,0.0,0.05782404611089729 fitness,ramendinners,2018/01/09,"Weight fluctuation Long story short I'm 5'11, 170(ish)lbs, female, working out hard 5 to 6 days a week for the past 2 months. When I started working out I was 174 with a little fluctuation. Now, I wake up at around 166 to 168lbs and by the end of the day I'm back to the early 170s. Usually 171 or 172. My goal is to lose. Here's the question! Am I losing weight? I can't see how I wouldn't be. I run a 13 min mile as warm up and at the end of every workout I am a sweaty exhausted mess. And I'm making progress in how much I can lift how many times. If I am losing weight why am I so much heavier by the end of the day? Is there anything I can do to avoid this? It's so damaging to my motivation.... Side note, I'm sort of dieting. I eat better and less then I used to and come in under on my calorie counting most days. I've lost an inch here and there but nothing to throw a party over. Thanks in advance!!",0.05257575757575594,1.849452792929295,2.3952424242424257,95.52286363636368,84.20202020202021,5.374141414141414,20.001010101010106,6.508806274219699,-0.016588686868686864,695,20,169,7,20,237,121,198,0.112,0.838,0.05,-0.8077,0,1,0,0,0,0,28,0,0,0,11,13,11,0,1,14,0,13,7,1,6,0,25,24,17,0,2,3,0,5,0,0,1,1,0,0,0,2,11,5,1,2,1,0,4,2,8,0,0,2,6,17,3,30,20,4,42,0,5,1,0,1,18,0,5,20,102,19,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10395166513856033,0.11245273705992173,0.0,0.0,0.0,0.09713328096003516,0.0,0.0,0.0,0.0,0.0,0.0,0.11172092285801292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10881461313889552,0.0,0.0,0.0,0.0,0.0,0.0,0.32586714813023543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12925822419546346,0.0,0.0,0.3356495281469445,0.0,0.0,0.0,0.0,0.1064311419183442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11315907114701702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1266071265825627,0.0,0.11179037379908648,0.0,0.4239636628151564,0.13789461912014087,0.0,0.0,0.0,0.08432044744306033,0.1280699694533386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10082845504010926,0.0,0.1857213777696275,0.0,0.0,0.0,0.0,0.0,0.0,0.12120869251795867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12058797267557975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1415087639604722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10066171978415336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0894108650313318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1162996795720821,0.0,0.0,0.0,0.0,0.0,0.0,0.07365896482380356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10910104328089487,0.13912506341816225,0.0,0.0,0.0,0.10132732582510716,0.4614759301201807,0.0,0.0,0.1139853235958051,0.0,0.0,0.0,0.0,0.18392681912404985,0.0,0.0,0.0,0.0,0.0,0.0 fitness,drewwmarks,2018/01/09,Former athlete trying to get into working out on my own. I did sports all throughout high school so I was in pretty good shape. It’s now 2 years after graduation and I’m feeling the weight pile on. In sport I always worked it with the team so I had someone telling me what to do. What activities are good for someone working out on their own? And what is a good starter activity for getting back into exercising seriously?,2.482506775067748,5.116565109756103,4.080406504065042,82.03600271002712,80.82926829268294,6.083468834688348,27.40379403794038,7.3871296695380915,1.7283777777777771,337,15,62,5,9,112,60,82,0.02,0.812,0.16699999999999998,0.9067,0,0,0,0,0,0,6,0,0,1,4,4,4,0,0,3,0,6,2,0,0,1,9,10,4,0,0,0,0,2,0,0,0,1,0,0,0,5,7,1,0,1,4,0,0,0,1,0,0,3,2,7,3,15,7,3,17,0,0,0,0,3,11,0,0,6,45,12,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17387000788177726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16067600026440526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10565557247930904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21834412814083398,0.0,0.0,0.5257928122953809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22077586955142164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2125856677033063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2114769103257109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3540993035981646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1826387255243192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14186893911166298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2544548615302945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4563722960778954,0.0,0.0,0.0,0.0,0.0,0.13456226558339998 fitness,Adrian-fowlers,2018/01/09,"Looking for some additional advice regarding pre season and keeping the gains you've made Hey hey, Long time lurker first time posting... M, 25, 175cm, 80kg Current training is 5 days a week hypertrophy strength and 1 night a week cardio (7 aside football). However this is about to change - I'd like to know if you have any tips on how to keep the gains heading into pre season cardio based fitness schedules. Nutrition base advice most welcomed - when to eat/ what you eat specifically before you go and do for example a soft sand beach run/ 30m sprints. Please bear in mind, I'm in Australia and January/Feb are typically very hot months. Two days ago it hit 110+ (42+ celcius) Should I go back to eating slightly over TDEE, or just on the day's I am expected to burn a lot more? Side note, I am very happy with my strength, weight and physique So ideally I'd like to keep my weight very much the same and just drop any additional fat I can along the way (but no big rush) Thank you for all your help - I'll still stick to 5 days a week of hypertrophy training, I'll just have to endure some hot days of additional cardio (majority of Sunday and a few hours on Thursday nights)",3.4809351705443885,5.230197111587987,4.38576462615767,85.46085611023265,73.59227467811158,7.480370454032077,26.85543257284843,8.20500826718156,1.6612369098712447,929,34,189,15,19,300,153,233,0.019,0.828,0.153,0.9822,2,0,0,0,0,0,33,0,5,0,6,9,8,0,0,11,0,10,10,2,2,1,35,21,13,0,4,6,0,6,2,0,1,4,0,0,0,3,13,6,3,1,1,0,4,1,0,0,2,1,7,11,8,25,18,10,43,0,0,1,0,9,10,0,6,28,90,14,0,0.0,0.0,0.0,0.0,0.0,0.22429064933722626,0.10173070123201007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15608589774222087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0882458592627769,0.0,0.0,0.0,0.09765507738122148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.121404306836518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3700640270775841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3522943819514073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09761756616548384,0.0,0.0,0.0,0.0,0.0,0.0,0.13044520519285566,0.0,0.0,0.0,0.0,0.0,0.0,0.1221676190733385,0.0,0.0,0.11778020893763767,0.0,0.0,0.0,0.07692339079129333,0.0,0.0,0.0,0.11301868898112301,0.0,0.0,0.0,0.0,0.0,0.0,0.3060205625711545,0.0,0.0,0.0630708836873052,0.0,0.0,0.0,0.0,0.0,0.0,0.11213505905675968,0.0,0.0,0.10156186937890332,0.096372230423827,0.0,0.0,0.09756761551743844,0.0,0.10859176683978006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11587817232953247,0.0,0.09160293531949784,0.0,0.08436419733155505,0.0,0.0,0.0,0.0,0.2153950812798839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12597559134659336,0.0,0.0,0.10991147489680192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09165008377259956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10565858637109804,0.0,0.0,0.0,0.0,0.0,0.0,0.13383875390676087,0.0,0.0,0.0,0.0,0.0,0.0,0.11210702448441676,0.0,0.0,0.0,0.0,0.2840751133260113,0.0,0.09109373011253116,0.2761684824972077,0.2795014546339332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,lucky_harms458,2018/01/09,"Should I take breaks between days? I started a new program today that tells me to do it every other day. However, I am trying to max my workouts, so is there any reason I should do that instead of doing a 5 day week with weekends of rest? What would be the benefit of resting every other day?",4.146355932203388,4.91541477966102,5.762500000000002,80.01968220338985,70.6949152542373,7.255932203389831,30.00423728813559,7.1686216300943375,1.897810169491525,228,9,42,2,4,78,45,59,0.0,0.935,0.065,0.5484,1,0,0,0,0,0,6,0,0,0,0,3,1,0,0,3,0,9,0,0,1,0,5,11,1,0,3,0,0,0,0,0,3,0,0,0,0,6,1,0,0,1,2,0,0,0,0,0,0,0,0,6,1,7,7,2,10,0,0,0,0,1,0,0,0,9,36,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16851793261563158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6392626181414279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4175778431479744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2393345033706691,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2547878886793005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17539977257043338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.186320770294144,0.0,0.21659510804687296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2348930014863462,0.0,0.0,0.16824536038111093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1987766240564384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17603568793161534,0.0,0.0,0.0 fitness,HeadbangingGorilla,2018/01/09,"How much can I physically do? I'm out of school until next week, and I'm tired of sitting around playing video games when I'm not at the gym. I know theres only so much work I can do for max gains, but is there anything else fitness related I can do to be productive during the day? I'm used to lifting 7 days a week, usually around 1:45-2 hours every day if that helps.",5.584875,3.9607937375000013,6.665000000000003,82.90000000000003,67.875,10.0,31.25,8.841846274778883,2.157,289,9,67,4,4,98,58,80,0.026,0.846,0.128,0.7622,0,0,0,0,0,0,9,0,0,0,2,7,1,0,0,3,0,8,1,0,2,0,10,14,7,0,1,3,0,0,0,0,0,1,0,0,0,1,4,0,0,1,4,0,0,1,0,0,0,0,0,4,1,10,13,2,16,0,0,0,0,2,5,0,1,10,37,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17545322880158395,0.37960326616105344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4125074131107302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17810915538359626,0.0,0.0,0.0,0.0,0.0,0.0,0.17963817577835214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14290981479433584,0.0,0.0,0.0,0.2099683821064614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1171743498817278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31346698817884044,0.0,0.0,0.0,0.2267506922418803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16215541101499042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2157793683374932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24505292364165515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1841445279759515,0.2348201113604573,0.0,0.0,0.0,0.3420475556240116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1552190349019665,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Woooddann,2018/01/09,"5/3/1 - Hitting Joker Sets vs Prioritizing AMRAP So I was reading some of 5/3/1 Beyond, and was surprised to see a section where Wendler recommend capping the AMRAP sets with the implication that you can do jokers afterwards (he said he caps them at 10, 8, and 5 for the 5+, 3+, and 1+ weeks respectively). Everything else I've seen from him suggests that I should always be pushing the AMRAP for max effort and hopefully hit a PR, so I'm a bit confused as to whether he thinks AMRAP or Jokers are more important. I enjoy the feeling of hitting a hard AMRAP set, but I can see merit to capping them if I can make up the volume by doing more Joker sets. For context, I just did my first week of 5/3/1 for Beginners and got 20 reps on my squat 5+ set. I was totally spent afterwards, however, and any Joker sets were out of the question. Would it have been more beneficial to, say, have capped the set at 15 and then hit an additional 5 reps at a higher weight? The benefit I see to this is that I can get more volume at higher weight, and I can avoid some of the form breakdown I tend to have when squatting for high reps. The downside is that I'd be getting less out of my AMRAP set. Is anyone up to date with Wendler's training philosophy and has he said anything to address this? ",7.685348837209302,5.749904317829461,8.299651162790699,73.85203488372095,63.96124031007752,11.08062015503876,36.61627906976744,9.725611199111238,3.3454976744186053,1006,39,200,16,12,339,140,258,0.033,0.8590000000000001,0.108,0.9423,1,1,0,0,0,0,35,0,1,2,2,7,8,0,2,17,0,25,2,0,1,1,32,45,18,0,4,6,0,4,0,0,2,0,3,1,0,7,14,2,1,3,1,1,1,0,2,0,1,11,11,18,6,34,26,11,31,0,0,4,0,13,13,0,7,9,131,25,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14545937778714862,0.0,0.0,0.11887961738253935,0.0,0.0,0.0,0.0,0.12223411908250766,0.0,0.14385715122655882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1908517765360165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14603479158441882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15711168692961336,0.0,0.0,0.0,0.08839128737507812,0.0,0.0,0.0,0.0,0.1486968276241446,0.0,0.0,0.0,0.0,0.1826663575263566,0.0,0.0,0.0,0.13981484621348667,0.0,0.0,0.0,0.0,0.0,0.15659914238944542,0.0,0.0,0.0,0.0,0.0,0.0,0.1847007486029581,0.0,0.1736298964791775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11668980331521248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1958318573330263,0.0,0.17486145829473074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3325765794730141,0.13901922948315634,0.0,0.0,0.4179127354933391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11201384934059354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2804507347751585,0.4257530816732757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1241829572803658,0.0,0.0,0.0 fitness,Valexi,2018/01/10,lowering weight to fix form so today i did a full body workout (greyskull) and i noticed that ohp at 110 lb it was extremely hard to do and i had to use leg drive at the last rep. i also don't feel my shoulders much when doing it. do you guys lower weight to fix form? i want to get the best out of this bulk progress.,-0.39358695652173736,1.6465185362318877,1.4549094202898551,99.99366847826089,88.27536231884058,4.6094202898550725,18.769927536231886,5.985473137389443,-0.3997115942028984,245,7,60,2,8,80,52,69,0.084,0.7979999999999999,0.118,0.5279,2,0,0,0,0,0,6,0,1,0,2,3,1,0,0,3,0,7,5,3,1,0,6,11,5,0,1,0,0,4,0,0,0,0,0,0,1,4,3,2,0,1,1,0,1,1,0,0,0,3,4,7,1,9,8,5,8,0,0,0,0,2,4,0,0,3,40,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20175541714322984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2647617339346361,0.0,0.0,0.2802361975611541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12756489567030738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13181058638418858,0.0,0.0,0.0,0.0,0.0,0.0,0.24980576862027415,0.0,0.0,0.2260013837811982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2056492024603721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1854614391415183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2872326915315512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2391404666864188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21789668741112334,0.0,0.0,0.14880658508944125,0.0,0.0,0.6144400546458866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ThatPianoKid,2018/01/10,"If I use the bike at the gym for my cardio, will my stamina for jogging also increase in the long run? The positioning and posture is different so I was wondering if I'd still get just as tired as I do now after conditioning myself with the bike for say a month. Edit:Ty everyone for your insight! After reading all the responses, I realize theres no way around it and Ill have to stick it up because it gets better. I just wish my lungs didn't burn. ",2.4944565217391315,4.314944532608699,4.542826086956524,82.9755434782609,76.5,7.643478260869566,26.71739130434783,8.472884824447931,1.9701913043478247,355,14,71,7,8,122,69,92,0.085,0.804,0.111,0.3595,1,0,0,0,0,0,8,0,1,0,1,8,1,0,0,7,0,6,4,1,1,1,14,11,8,0,3,4,0,0,0,0,1,3,1,0,0,3,4,0,0,3,5,0,3,2,0,0,0,2,1,10,1,14,8,2,14,0,0,0,0,2,4,0,3,6,53,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20951558753005586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23322918225482905,0.0,0.0,0.0,0.0,0.0,0.15970840966112926,0.0,0.0,0.0,0.0,0.2317113852466272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2737267659672465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25034539568028125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.273760901590653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2318554278605903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20912019335280066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2620637490366268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20834722998325214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20922782848037086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30112224042798363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2262777036186578,0.0,0.0,0.0,0.2079577296067895,0.0,0.0,0.0,0.0,0.0,0.0,0.301278847816774,0.0,0.28412007001313194,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Leniann,2018/01/10,"Is it possible to gain muscle with low protein intake? I am 20/m. Been vegetarian for almost 2 years. Cutting since mid summer, but it's about time I start gaining something useful. My problem is the daily protein intake (somewhere just below average). Is it possible to gain muscle like that, even if it's very slow and not optimal, as long as I am not in a caloric deficit. I am not aiming at being a beast. Just looking and performing a little better.",2.7305747126436763,5.266107344827585,4.72712643678161,78.38885057471266,79.0,6.625287356321839,28.05747126436781,7.793537801064563,2.2058643678160914,357,16,60,6,9,122,63,87,0.091,0.665,0.244,0.9518,0,0,1,0,0,0,14,0,0,0,5,4,5,1,0,4,0,8,0,0,1,0,13,11,6,0,2,7,0,0,1,0,0,0,0,0,0,5,3,0,0,0,0,0,0,3,3,0,0,1,1,5,2,10,9,0,12,0,1,1,0,0,6,0,2,7,42,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.259316261853429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2290336938046796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17104408642173854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1265173263716266,0.2595511845176385,0.0,0.2291760718406407,0.2174655639771195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5838887539357149,0.0,0.0,0.0,0.24779474292966006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21421870727271206,0.0,0.0,0.0,0.0,0.19936407938359316,0.0,0.0,0.1832969166431195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1510047031822804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22366280461471655,0.0,0.2136734287447172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16676511211835685 fitness,Nevzat666,2018/01/10,"Is it worth getting a barbell set/squat rack given my circumstances? Hi all. I hope this is the right sub to post this in. I have been working out at home for the past 2 years with a bench, and 32.5kg dumbells (each) that has suited me well - my routine consists of benching, inclines, squatting, deadlifting and then obviously back /dips the lot. I don't live very close to a gym and also I am not a fan of using free-weights in a very public setting therefore I am considering upgrading my set up to a squat rack and some barbells. I have a few questions - will the below gear keep me going for a while without exceeding the weight? Given the fact that I am only squatting 65kg dumbells at the moment, is it a little overkill or will the increments on a barbell be much easier to go up in weight? Secondly, in terms of safety - is squatting/benching using the below safe on my own? I don't want to encounter any accidents that can be avoided. I don't suffer from blackouts or anything like that. The main reason for wanting to get a barbell is that I am finding my self getting fatigued lifting up the dumbells before I even start the actual benching motion and my gains have been coming on VERY slowly recently so looking to switch things up somewhat. The items I have looked at are the following: https://www.amazon.co.uk/Bodymax-Olympic-Rubber-Barbell-collars/dp/B00MFP3DLQ/ref=sr_1_11?ie=UTF8&qid=1515606334&sr=8-11&keywords=olympic+barbell https://www.amazon.co.uk/Bodymax-CF415-Squat-Spotter-Catchers/dp/B00MFP2TMU/ref=sr_1_2_sspa?ie=UTF8&qid=1515606584&sr=8-2-spons&keywords=squat+rack&psc=1 Thanks all! ",7.671235747820255,9.899289017605637,6.345553319919517,73.65551643192491,63.75352112676056,8.36727028839705,36.76324614352783,8.841846274778883,3.5283288397048964,1347,66,200,21,21,401,166,284,0.042,0.847,0.111,0.9518,0,1,0,0,0,0,89,0,0,0,2,5,8,0,1,25,0,25,3,0,4,4,33,44,11,0,3,4,0,2,1,0,2,1,0,1,1,10,10,2,3,3,1,1,5,5,3,1,1,4,4,20,5,33,36,12,37,0,2,2,0,4,20,0,7,10,140,30,1,0.0,0.0,0.09218691927951034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07554584391455497,0.0,0.7164905478201898,0.0,0.06424132505817333,0.0,0.0,0.0,0.0,0.0,0.0,0.07773892797913337,0.0,0.0,0.0,0.0,0.07263988626698854,0.0,0.0,0.0,0.0803851169179796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08137562166615057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.062395073100487336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08634183306738738,0.0,0.0,0.0,0.0,0.0,0.14806653709124487,0.0,0.1073764247800792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09475887872120586,0.09382781392745394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08396729714850612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.046152182122050696,0.0946815260912633,0.0834167742631285,0.0,0.1586582739579189,0.0,0.0,0.08031312238032112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06944468273487461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07184699822524616,0.0,0.0,0.0,0.0,0.0901801785520338,0.0,0.0,0.0,0.0,0.0,0.0,0.09047401320175463,0.0,0.0,0.0,0.0,0.0,0.10582552569288924,0.0,0.0,0.0,0.0,0.0971286041994462,0.09327552913170616,0.0,0.0,0.08067496195399848,0.0,0.0,0.0,0.0,0.0,0.0,0.09855048986437884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06686477593175552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08697323320602263,0.0,0.0,0.06276019073139134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16317964959496678,0.0,0.2338374184995613,0.11143908014766386,0.0,0.0,0.345108893136997,0.08493787302427805,0.0,0.0,0.0,0.0,0.0910635620535988,0.0,0.06877366382855434,0.0,0.0,0.0,0.0,0.0,0.060834148545654686 fitness,Schavlik,2018/01/10,"So how important are grip styles during certain exercises? Hi. I have a problem with overhand grip just feeling kinda unatural and I try to use underhand+neutral grip as much as I can. My gym recently got a Football Bar and I couldn't be happier because of the neutral grip allows me to feel my muscles better and also not mess up my shoulder. So my question is, do grips make a noticeable difference in progress? For example if I'm doing shoulder press and use neutral grip, will it be less efficient than the normal style? P.s I know that I should do what I'm comfortable with but I'm curious as to how much grip style actually matters.",3.882011922503728,6.207586426229511,5.17807749627422,77.69248137108795,74.08196721311475,8.370789865871833,33.2220566318927,9.095868883498916,3.3675967213114752,512,27,89,12,11,170,84,122,0.031,0.815,0.154,0.8608,0,0,0,0,0,0,11,0,0,0,2,6,5,0,0,5,0,12,4,2,6,1,27,22,14,0,5,4,0,10,0,0,2,1,0,0,0,3,6,1,0,4,3,0,0,2,2,0,0,1,10,11,3,13,16,3,3,0,0,0,0,2,2,0,3,1,60,14,0,0.0,0.0,0.2349244169617383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1925171539977248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14675093562216515,0.0,0.0,0.0,0.0,0.2129121606770752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25151874654412504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2434475466602196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19253923270126566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13230266459703874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16069370172654374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3539385355338445,0.0,0.0,0.0,0.0,0.0,0.23587097770850016,0.0,0.2740804737327281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2303526317248627,0.0,0.0,0.26968034204172736,0.0,0.0,0.0,0.0,0.0,0.2376985744758917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16344450351062212,0.0,0.0,0.0,0.0,0.4158386497859542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Dead_tread,2018/01/10,"How effective is leg pressing for leg strength as a whole Preface this by saying I've been fat my whole life, got into weight lifting and found my legs were very strong already due to running a lot while over weight (I'm guessing). I can squat some, but I find that I often dip to low and basically drop all the way to the ground which may be limiting how much I can do (another note I do always go to or past 90 degrees, I'm talking fully sitting on the grass). But while my squat suffers a bit, my leg press is closing in on 1,000 pounds and feels like it works my legs in a similar way. My question, is it a similarly effective workout, and will doing that more help with my squat as well? Edit: appreciate the crapton of responses, but it seems to be pointless to interact with each one individually. Thanks for all the info, this is exactly the kind of response I was hoping for and will help me move forward getting stronger. 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I have a fitbit Alta HR and was wondering if the exercise reading on it combined with the heart rate sensor would be a good indication of calorie burn? Also how should I start with the bike? I do weight training but I haven't really done cardio in a while so am quite out of shape.",5.432482993197278,5.727138438775513,6.6738775510204125,76.30564625850344,67.6734693877551,9.798639455782316,31.639455782312922,9.725611199111238,2.9849129251700672,389,15,73,8,6,132,72,98,0.0,0.934,0.066,0.5907,0,0,0,0,0,0,6,0,0,0,2,3,2,0,0,9,0,10,6,2,2,0,13,15,9,0,3,2,0,1,0,0,2,4,0,0,0,2,6,2,0,1,6,0,1,2,1,0,0,3,1,6,1,15,9,1,14,0,0,0,0,0,9,0,2,4,51,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.200884527527416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2097414846949896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2570647869873041,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14276273347297613,0.21069461911968526,0.20090756583770228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29767317730103043,0.0,0.0,0.0,0.0,0.0,0.2898510419081969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2675197727987921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2671820919355948,0.25126795112432404,0.0,0.1609251349468835,0.0,0.24802966819307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1778006336982538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2169561230135297,0.0,0.0,0.0,0.0,0.0,0.305893893257479,0.0,0.0,0.0,0.0,0.0,0.0,0.2724156550760534,0.0,0.0,0.0,0.17844525342916714,0.0,0.0,0.0 fitness,mma3573,2018/01/10,"What are people’s opinion on intermittent fasting if your goal is to gain muscle? Is intermittent fasting a viable diet option if you are trying to gain muscle or is it only a good idea to use when trying to lose weight? If you still have a calorie surplus are there any pros of fasting? Would love some input and insight on this diet plan. 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So i acknowledged the problem that i have butt wink when doing squats(no wonder its painful as fuck).I randomly looked at mirror when i was squatting and jesus christ my form is shit,I thought i was doing great,not so much, it appears. So what i found from the internet is that the butt wink is caused by super tight hamstrings,so ive started stretching often. Should i replace squat with leg press until my mobility is better?Its really started to affect my whole workouts because if my squats go badly,so does the rest of the workout(im so angry frustrated). Thank you! 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Many of us know about the benefits of exercise to the heart, but I had no idea that the type of exercise you do determines what specific adaptations your heart makes to cope with the stress being placed on it. The left ventricle is responsible for holding oxygenated blood before it gets pumped out to the rest of the body. With any form of exercise, that ventricle gets stressed with an increased volume of blood to fuel the increased energy requirement demanded by the exercise. Exercise that shoots the heart rate way up (such as high intensity strength training/cardio) results in a concentric hypertrophy of this left ventricle. This means the walls in the heart grow thicker to get better at forcing blood through your body very rapidly. The ventricle gets bigger but only because of an increased wall thickness, while the ventricle space for housing blood decreases. This is associated with a higher resting heart rate. Exercise that elevates the heart rate slightly (such as low-moderate intensity endurance training) results in an eccentric hypertrophy of this left ventricle. The space gets bigger but as a result of a longer wall diameter that can house more blood. Due to something called the Frank-Starling law, the more volume in the ventricle results in higher contractile forces, which allows for more blood to be pumped to the body at a given rate. The end result is a lower resting blood rate and a more efficient heart. I think this is a pretty good reason to include low intensity training in your exercise regimen. Too much high intensity leads to concentric hypertrophy which will lead to a higher resting heart rate and a more stressed heart, which can be balanced through some low intensity steady state training. For years Ive been doing high intensity strength training or all or nothing cardio and I’ve definitely noticed a higher resting pulse rate (along with me feeling more easily anxious or flushed in response to stress) I think focusing on some easy low intensity training such as running, biking, swimming, etc (keeping the heart rate between 120-130, which is a general rule and varies between individuals), keeps that balance in your heart and as a result your body. Not too mention low intensity training does result in increased aerobic capacity, which allows you to recover more quickly from high intensity efforts, which has benefits for athletic and gym performances. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2300466/#!po=44.2857 EDIT: The concentric hypertrophy is a result of increased blood pressure within the heart and not because of an increased heart rate, while eccentric hypertrophy is a result of increased blood volume in the heart. So high intensity strength training results in the concentric hypertrophy. High intensity cardio interval training doesn’t result in concentric hypertrophy, but rather a stronger contractile force as a result of having to pump out more blood at a quicker rate. Either way, if you’re goal is to lower heart rate you should do LISS. If you want to then further increase performance, throw in some HIIT. ",11.704902319902324,11.478437316849813,10.169560439560444,58.16988400488404,54.95238095238096,13.583394383394385,46.5958485958486,12.650343791298138,6.374836874236874,2669,144,369,75,27,827,224,546,0.068,0.792,0.14,0.9922,2,0,2,1,0,0,68,1,9,0,11,12,18,0,5,49,1,25,39,30,18,1,68,41,27,0,5,14,0,2,0,0,2,9,0,0,0,21,16,0,4,9,10,0,14,5,10,0,0,5,3,17,8,80,31,29,73,0,5,0,0,13,48,0,8,8,244,38,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.02983107255081513,0.0,0.0,0.049557237522235384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.053481846940098214,0.0,0.03732759641266018,0.0,0.0,0.03879680746409176,0.0,0.19490544571711346,0.0,0.0,0.04479312406848169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03838831797904973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03885315237827083,0.0,0.0489233143090169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.022180479417770998,0.0,0.0,0.0,0.0,0.0,0.0,0.04809791465388109,0.0,0.0,0.11459351661663048,0.0,0.0,0.03679356856580221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8317219304403106,0.0,0.32443534788847506,0.0,0.0,0.0,0.10123328473102,0.0,0.09904103449513507,0.0,0.0,0.0,0.07798203199777408,0.0,0.0,0.024108162676263218,0.0,0.0,0.0,0.14298491128157526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0292815712674705,0.0444742651573695,0.0,0.04778403632646865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03224730136024516,0.0,0.0,0.0,0.0,0.0,0.0,0.04209158129287925,0.04994288412301403,0.0,0.0,0.0,0.03336283949116518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0458316911173632,0.0,0.0,0.0,0.0,0.08925704373860067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04510259456836108,0.043313382378459886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06754193825906968,0.0,0.0,0.0,0.0,0.0,0.0,0.2009980569942309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.056216420273676085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05276661445769814,0.0,0.0,0.03619487917909022,0.02587390034273672,0.06963918486471267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0282489176116644 fitness,kento902,2018/01/10,"Am I going in the right direction or am I affec my self bad in the long run? Hello, Right now Im 92,9kg 177cm 26years and my workout looks something like this Monday,Wednesday,Friday: Phrak's Variant of the Greyskull LP program + cardio Tuesday and Thursday: Muay Thai Class Saturday and Sunday: Rest I want to fight maybe this year but absolutely next year, for this I need to lose weight and get in shape (goal 75kg for now but my main goal ist 65kg) Changed my eating habits but I dont count my calories very strict I just try to stay under my TDEE. Til now ( 2 weeks in before I only did Phrak's Variant of the Greyskull LP program for 2 months) adding the muay thai classes now and some sparring on fridays. Basically my question is my approach alright or Should I switch up my workout to more cardio to lose fat faster? We climbed rope in Muay Thai class yesterday and I failed badly (can only do 2 chinups with correct form until now) my arms felt kinda weak from the soreness the workout the day before gave me Lift numbers with a black bar(in kg): DL: 80kg Bench: 45kg Overhead: 30kg Squat: 80kg Barbelrows: 42,5kg",1.7638392857142833,4.258952205357144,2.549042857142858,92.74595714285715,82.75,4.6554285714285735,24.138571428571428,5.927762680638738,0.5115941428571431,890,34,178,6,25,278,140,224,0.11,0.865,0.025,-0.9644,0,0,1,0,1,0,28,1,0,0,6,6,9,1,0,9,1,8,8,2,0,1,23,15,13,0,3,6,0,2,1,0,1,5,0,0,1,3,9,3,0,2,3,0,4,1,7,0,0,3,4,21,2,23,11,5,36,0,3,2,0,6,11,0,5,21,86,24,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.274668419011873,0.0,0.0,0.2799213013349746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1739983852794711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10607620905611834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19276972781562413,0.0,0.0,0.16830444542388534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15792691570944212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08593418644281854,0.0,0.0934779649191939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17766698693423424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08035678353391569,0.0,0.0,0.14555992071755874,0.1381220560989445,0.3680228451954258,0.0,0.0,0.0,0.0,0.0,0.0,0.1652426043224881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13128663428650394,0.0,0.0,0.12196008439440754,0.0,0.0,0.17492670242567995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2501894133057386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18425561846626895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2809306150335622,0.0,0.0,0.0,0.0,0.0,0.0,0.17158886139447754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1266249977841656,0.0,0.0,0.0,0.17531415246988566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.111671350797242,0.0,0.0,0.0,0.0,0.0,0.0,0.13571350227678736,0.09701476321274548,0.0,0.13193620356017954,0.2002927369580728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21183988627994416 fitness,KookSlam007,2018/01/10,"Having trouble making it all the way through high-rep workouts Hey guys. 90% of the time when I train, its high weight, low rep training at 80 to 90% of 1rm. Every now and then, ill take a few weeks to do some high rep training, shooting for 10 to 12 reps. Usually the rep pattern for these workouts is something like 4x12 or 5x10. However, I can never maintain weight all the way through, and ALWAYS have to drop significant weight from the bar by the 4th set or so (relative to the weight used for the first or second sets) in order to maintain that 10 to 12 range. Is this normal or is my muscular endurance just shit? If it is, what steps should I take to remedy that, and will I lose strength gains in that process? Thanks",3.1707109557109554,4.989044293706296,3.4980594405594414,91.2081148018648,74.5944055944056,6.444988344988345,25.90268065268065,7.1686216300943375,1.0450191142191143,566,20,118,6,12,175,93,143,0.105,0.812,0.08199999999999999,-0.5514,1,0,1,1,0,0,20,0,0,0,4,4,7,1,0,9,0,10,8,2,2,3,17,15,11,0,3,6,0,4,1,0,2,1,1,0,1,9,3,5,0,0,3,0,1,1,4,0,2,0,5,5,3,20,13,4,21,0,2,0,0,2,6,1,6,9,73,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11698885468605208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11845993525645418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11959264382839205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1392141909668338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4456487309536443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0686891135746864,0.0,0.0,0.0,0.0,0.15729327319975678,0.0,0.0,0.0,0.0,0.09385030137667408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10843789674184286,0.0,0.0,0.0,0.13775625370572284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14432189516135402,0.0,0.0,0.0,0.0,0.0,0.10823926085244512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21142449723469275,0.0,0.0,0.12944380999900434,0.0,0.0,0.0,0.0,0.0,0.0,0.08198386343331414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12143158750830657,0.15484890707749704,0.0,0.0,0.22320040231037067,0.11277928847330147,0.684842272278911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,agentOO0,2018/01/10,"Right way to do single-leg leg presses? I was doing leg presses the other day, one leg at a time, when a personal trainer came over and said I was doing them wrong and that I should lean over and do them more sideways, at a 45 degree angle. Kind of like [this](https://youtu.be/JvvrBu3lKpk). He was trying to explain other stuff too, but he was speaking Chinese and my Chinese wasn't good enough to understand. Now to be honest, I didn't think about the leg press form very much. I just adjusted to the seat as low as I could go without rounding my lower back, placed my foot as low as possible because I'm trying to target the quads, and made sure not to lock out the knee since we've all seen those leg press accident videos of people's legs getting folded over the wrong way. Besides those things, I just pressed. fwiw, it's a horizontal leg press machine with a sliding seat where you push yourself away from the foot pad. Does it really matter how you do it and what's the best way to go about it?",6.41,6.074862222222228,6.150202020202018,83.02863636363638,65.66666666666667,8.816161616161617,30.626262626262626,8.00094639256281,1.9446505050505047,792,25,158,8,11,247,121,198,0.092,0.813,0.095,0.1211,1,0,0,0,0,0,28,0,2,2,1,11,10,0,0,13,0,14,10,10,2,2,25,25,13,0,2,5,0,7,1,0,1,0,2,0,1,12,9,0,0,4,1,0,5,4,4,0,1,10,10,14,6,26,12,6,25,0,2,2,0,10,12,0,0,6,102,26,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15374733343123226,0.12583083241552573,0.0,0.0997548309742311,0.0,0.0,0.0,0.17173250440771004,0.0,0.0,0.0,0.0,0.0,0.0,0.18716320346189727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13065506578892291,0.0,0.0,0.10553574969575008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1432044849039804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16908624662951122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08549635089183197,0.0,0.1860033874808074,0.137255402466983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1704082799297239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07994736490728459,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15484230681275624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12029592396722273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11088826176360088,0.0,0.0,0.0,0.0,0.0,0.0,0.11344897061716565,0.14288614977820285,0.17097138046845992,0.0,0.0,0.184482112509402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10483345163950787,0.0,0.0,0.0,0.0,0.13974963535117527,0.15566130688803684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13536660670485914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18733128949713068,0.0,0.0,0.15423093694731274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1087166768579734,0.1048553822132942,0.0,0.0,0.09542114471000544,0.0,0.0,0.0,0.0,0.22220476826597665,0.0,0.0,0.17035741188905876,0.0,0.0,0.0,0.13502204060704534,0.0,0.3896749371694319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15774534356800912,0.0,0.0,0.0,0.0,0.0,0.3578343456160252,0.0,0.0 fitness,Ohkamil,2018/01/10,"How much does sleep negate a workout I understand that usually not sleeping enough ""consistently"" is an issue rather than not getting enough sleep here and there But how much does not sleeping much affect that days workout? For example if you do a REALLY hard workout and you only get 4 hours of sleep that night, how much is your growth effected for that specific workout? ",8.175149253731345,8.936000208955226,7.145485074626865,73.66658582089553,61.835820895522396,10.87910447761194,36.15298507462686,10.686352973137794,4.023510447761193,302,13,50,7,4,92,44,67,0.037000000000000005,0.919,0.045,0.1366,0,0,0,0,0,0,5,0,3,0,1,6,0,0,0,3,0,3,5,5,5,0,14,6,7,0,2,6,0,1,0,0,0,0,0,0,0,4,2,0,0,2,4,0,1,4,0,0,0,0,1,4,0,4,6,6,5,0,0,0,0,3,0,0,1,4,38,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09161650641329254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2486341291446971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2935704961284035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14844025844088096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12725724365832128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13989981038727348,0.0,0.0,0.0,0.0,0.14827301752020686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41771977065245897,0.0,0.0,0.0,0.0,0.13331304451089596,0.0,0.0,0.0,0.0,0.0,0.0,0.108042511099434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09100683533444724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7108095466656456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14788875773262627,0.0,0.0,0.15645826635835888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,throwaway254982,2018/01/10,"Good fullbody program? I lift for 6-12 months and decided to do fullbody program. I build something like this - my main goal is hypertrophy, so I focused mainly on compound lifts: * Benchpress 4 sets * Dips (weighted) 3 sets * Pullups 4 sets * T-bar row 3 sets * Military press 4 sets * Upright Barbell Row 3 sets * Squats/Legpress 4 sets Total 25 sets, I do this 3x a week - Mon, Wed, Fri, it takes me around 70 minutes. Is it ok? Or is it too much/too little volume? What are your opinions? EDIT: I work core every other day at home, so I dont included it in workout.",-1.1337837837837843,0.10130884684684817,1.2370954954954954,94.10137297297301,118.18918918918921,3.2174414414414416,22.45801801801802,5.414198509911553,0.39754818018018057,426,20,85,4,25,142,81,111,0.0,0.879,0.121,0.8985,0,0,1,0,0,0,30,0,1,0,2,4,3,0,0,1,1,7,1,0,0,1,6,8,4,0,0,1,0,2,1,0,0,0,0,1,0,8,2,1,0,1,1,0,0,1,0,0,0,0,2,9,3,6,8,3,16,0,0,0,0,2,5,0,2,4,39,17,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2655691645565648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19239252984847985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34963028885233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2513485236646096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2502177147755416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2992405421991729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14574469630978004,0.2989962691216849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23811717943568225,0.0,0.21930044756621808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22966227660780664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22430045707616994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2392953161450001,0.3632749201402301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2171814264880567,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ThaTruth_24,2018/01/10,"Question about PHUL program I'm thinking of switching over to PHUL, but I had some questions mostly related to substituting certain exercises as I have never programmed before. &nbsp; 1) Can this program be done if I can only go to the gym on Monday, Tuesday, Thursday, and Saturday? Or is it necessary to have a 2 day rest period between Lower Hypertrophy and Upper Power? 2) Can I replace overhead press with dumbbell shoulder press? 3) Can the bent over row be replaced with a machine variant? 4) If I want to do pullups and dips, what is the best way to add or replace them into the program? 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What are the benefits of doing it which ever way?,7.401538461538461,6.502834410256412,7.748333333333335,74.24250000000002,63.87179487179488,9.851282051282054,32.32051282051282,8.841846274778883,2.6928358974358977,158,5,28,2,2,52,34,39,0.0,0.795,0.205,0.8299,0,0,0,0,0,0,2,0,1,0,1,2,2,0,0,3,0,4,0,0,0,1,8,7,3,0,2,3,0,0,0,0,0,0,0,0,0,4,1,0,0,2,2,0,0,0,0,0,0,2,0,1,2,5,5,0,4,0,0,0,0,2,0,0,3,3,22,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3522878744436499,0.0,0.0,0.3661538955154595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3744913441674911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2275263933972984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4637804974056239,0.0,0.0,0.0,0.0,0.0,0.40878012193406177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24419095337780825,0.3286180034573202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,shablagoo14,2018/01/10,"Intermediate looking for program advice Hey what’s up r/fitness, as you can tell by now I’m looking for some programming advice. I’ve been (semi seriously) lifting for over 3 years now so I know my way around the gym. TLDR at the end. Before I get into it: Sex: M Age: 23 Height: 5’8” Weight: 180lbs/80kg Estimated 1rms Bench: 275lbs Squat: 335lbs Deadlift: 450lbs OHP: 150lbs (when doing OHP I keep it light due to a shoulder injury) Typically I like to lift on the heavier side and don’t like programs that instantly call for a deload and make me feel like I’m not doing any work in the gym (looking at you SL 5x5). That being said I do enjoy a heavy 5x5 and have had a lot of success with it in the past. I’ve never used a structured program before I just set goals before a lift and would adjust them based on how I felt while doing it. Today I tweaked my lower back deadlifting and realized it may have been due to the fact that I didn’t warm up properly and didn’t have a rep scheme in mind going in, just came in with a “let’s throw some weight around” attitude. I don’t want to fuck my body up and realize a structured program will definitely help prevent this. The gym I go to now doesn’t have a platform so Olympic lifts are probably out of the question here. My main goal is to improve aesthetics and secondarily to increase strength. Anyway I guess my question is, does anyone have experience programs they’d recommend? Or recommend avoiding? TLDR: looking for a new program, primary goal is to improve aesthetics, don’t tell me to do 5x5s. 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I recently started the 5 x 5 program which is going great so far. I would like to add some more accessory exercises to really build core strength. Would you recommend adding in pushups and sit-ups to my M W F workouts and if so, how many sets and reps of each would be most effective? ",5.083428571428573,4.683932342857143,6.237857142857145,81.50964285714288,68.42857142857143,10.428571428571429,34.64285714285714,10.125756701596842,3.1768571428571435,264,12,59,6,4,89,50,70,0.0,0.755,0.245,0.9484,0,0,0,0,0,0,7,0,1,0,2,3,3,0,0,1,0,6,1,0,2,0,16,8,8,0,5,1,0,0,1,0,4,1,0,0,0,1,7,0,0,1,2,0,1,0,0,0,0,0,0,6,3,6,3,4,6,0,0,0,0,1,2,0,3,3,32,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1870352403731425,0.0,0.0,0.3628341567611623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16078174505479068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3336559709514605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2108300294107789,0.0,0.3249467664398772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23293883111690955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7013500664349847,0.0,0.0,0.0 fitness,Sprayy,2018/01/10,"Core day? Hey guys, I'm doing a four day Nsuns 5/3/1 down from a 5 day. I'd like to go back up to 5 days a week at the gym, but only want to lift heavy 4 of those day still. I want to put a day in the middle of the four just focusing on strengthening my lower back and core as well as increase mobility. Is there an hour long routine anyone could suggest for this? I've herniated my lower disc 3 times now in 4 years and want to stop having such a tight lower back. 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",8.542058823529409,9.263970852941178,7.698823529411764,70.14470588235297,61.05882352941178,9.15294117647059,31.70588235294117,8.841846274778883,2.5124,155,5,26,2,2,48,27,34,0.129,0.7559999999999999,0.115,-0.128,0,0,0,0,0,0,3,0,0,0,0,1,1,0,0,3,1,3,1,1,0,0,2,4,1,0,0,0,0,0,0,0,0,0,0,0,0,0,1,0,1,0,3,0,1,0,0,0,0,0,0,3,1,4,4,0,6,0,0,0,0,0,4,0,0,1,15,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3052919400829604,0.0,0.0,0.0,0.0,0.6278131134784654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3990350296600618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3833889731999177,0.0,0.0,0.0,0.4543472968971689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Yeaf_Ze_Friendly,2018/01/10,"5 Month Bulking Transformation, 120lbs - 150lbs, unsure what to do next. About me: - 18 year old male - 150lbs - 5'7 - Began serious training last July, 5 month transformation. Progress Pictures: https://imgur.com/a/UMmOC Throughout high school, I was always the skinny kid and I set out to change that. I got into weightlifting in my junior year of high school, however, I got caught up in varsity basketball (yes I was short and scrawny but fast) so I did not begin serious training till the end of my senior year during the summer, where most my gains came from. STATS: Bench: 60lbs -> 190lbs Deadlift: 135lbs -> 305lbs Squat: 60lbs -> 235lbs OHP: 30lbs -> 135lbs TRAINING: Initially, for 3 months, I followed Jason Blaha's 5x5 until I felt it was difficult for me to progress on it. Then I switched over to Reddit's PPL split which I modified the accessories a little bit to suit what I liked. DIET: In the beginning it was extremely hard for me to stay dedicated and focused on a bulk, and I would always slack on my macros. It wasn't until september, first year uni began, that I really began disciplining myself and focusing on a clean bulk. This is my day to day meal plan: Breakfast: - 4 large eggs w cheese, spinach and onion - one pack quakers instant oats, with banana, pb and honey Snack: - Nut mix - Cottage Cheese Lunch: - Mexican rice bowl with chicken, rice, beans, pico de gallo, cheese and guacamole Snack: - Banana & Protein Bar Dinner: - Pasta with any sauce I choose to make, either made with ground beef, steak or chicken. Snack: - 12 oz. milk protein shake (gold standard 2 servings, 48g protein), peanut butter, oats. I am happy to answer any questions you guys may have. I just want your opinion as to whether I should keep bulking or go on a cut. As I feel I've gained too much fat especially in the lower area. Also, I'm considering switching to nSuns 5 day split, good idea? EDIT: Since a lot of people are asking for my usual weekly shopping list, here is a list of what I got last week after coming back to my apartment. SHOPPING LIST: 2 dozen eggs 4 pints milk smooth peanut butter (no hydrogenated oil) bananas & apples sweet potatoes bagels mozzarella cheese alpro protein yoghurt, (around 5-6 of those) fat free cottage cheese pack of quakers instant oats linguine pasta (can use any kind of pasta) pack of chicken breast ground beef 5% fat canned tuna in water basmati rice spinach onions tomatoes avocados lemons and lime any type of juice (sainsburys brand) nut mixes",5.513327146745851,7.677333625835189,5.01626020786934,81.31288820836427,69.08908685968821,7.216060381093789,28.5078569660975,7.8897218956490685,1.9423822816134613,1974,72,333,25,36,599,281,449,0.038,0.86,0.102,0.9869,3,0,0,0,0,0,111,0,2,0,6,9,11,1,1,12,1,17,22,5,3,0,44,39,21,0,3,7,0,5,1,1,3,3,0,1,3,12,18,21,2,6,4,3,6,3,5,0,3,16,10,32,7,52,20,5,65,0,0,0,1,8,24,0,7,34,155,44,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08892184782063069,0.18504472725992946,0.2409574302619948,0.0,0.30246308914515785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09898628591927047,0.10395143391497164,0.0,0.0,0.08550136682100927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12139511206990865,0.0,0.0,0.0,0.0,0.12717637964712666,0.0,0.0,0.11762856930849774,0.09578383496901444,0.0,0.0,0.0,0.0,0.0,0.0,0.21513290520884726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09848493103408563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.056223056613131164,0.0,0.1067637330103266,0.0,0.0,0.09458160873061834,0.0,0.0,0.0,0.0,0.0,0.0,0.06319414549539516,0.09326430008617492,0.2667961372932817,0.0,0.0,0.1100995990913005,0.0,0.11836814213496898,0.09960803501784944,0.0,0.0,0.0,0.0,0.0,0.0,0.2349652540103111,0.0,0.0,0.0,0.0,0.0,0.12552455662842127,0.0,0.0,0.0,0.09883438759905898,0.0,0.11579150015867505,0.0,0.181275995901842,0.0,0.0,0.0,0.0,0.0,0.054323799994725364,0.11144565760672244,0.0,0.0,0.0,0.0,0.0,0.09453321157388878,0.0,0.1052145060162155,0.07422289699353449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2662621081623012,0.0,0.08174042660886563,0.0,0.0,0.0,0.1182561419011842,0.0,0.0,0.0,0.0,0.11667945876958485,0.0,0.07534797126577625,0.0,0.0,0.0,0.0,0.0,0.0,0.07708795901605542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12456279265136826,0.0,0.0,0.0,0.07123376069024673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22506864564935175,0.0,0.0,0.0,0.0,0.0,0.09198087363013732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11851807073635835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0960359645007015,0.12246454524898365,0.0,0.06558513620795263,0.0,0.17838633203235466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0789890683222316,0.0,0.0,0.2864213102387296 fitness,BimmerFam,2018/01/10,"Feel Like Passing Out After Each Set of Deadlifts Is it normal to feel faint after each set? I only feel this way when deadlifting with the trap bar. Everything gets dark, blurry, I see stars, and I feel like I can't catch my breath. I do 10 reps a set starting with 1 plate each side and working up to 3 plates. I do cardio twice a week for about 20-30 each session. Thanks!",1.8701298701298688,3.730698350649355,2.7987012987013,94.58948051948052,78.48051948051949,5.43896103896104,20.090909090909093,6.18269132825596,-0.07203376623376599,291,7,64,2,7,92,57,77,0.051,0.835,0.114,0.6696,0,0,0,0,0,0,10,0,0,0,1,2,3,0,0,3,0,4,4,1,0,0,14,12,3,0,1,0,0,4,2,0,0,2,0,0,0,2,9,1,0,4,1,0,2,1,0,0,1,0,5,7,3,11,12,4,14,0,0,1,0,0,3,0,0,7,35,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24466851916886745,0.0,0.0,0.0,0.5506036072078829,0.3889714719491979,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1422322809695471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2660019041667465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2667338671997632,0.0,0.0,0.0,0.0,0.0,0.20704804689450676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21693716135573946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19269032255608015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2506386976802015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.216088579891146,0.21837161613572303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1981913388898966,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mypoopyourmouth,2018/01/10,Legs and triceps together any problem with that? I usually do shoulders and triceps together but today after shoulders I was just dead so I figured I'd squeeze tris in on legs. Is there any negative effect to doing that as in being pointless? Thanks ,3.0863768115941994,6.160200826086958,4.330434782608695,77.67072463768119,84.21739130434783,6.544927536231885,33.7536231884058,7.793537801064563,3.3403449275362327,202,12,30,4,6,66,35,46,0.24,0.69,0.07,-0.885,0,0,0,0,0,0,3,0,0,0,1,3,2,0,0,0,0,5,6,6,1,0,8,6,5,1,1,2,0,1,0,0,0,0,0,0,0,2,3,0,0,2,0,0,0,1,1,0,0,1,1,3,1,7,4,0,6,0,0,0,0,0,3,0,0,3,24,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5684508917109181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3999289000770839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3847991298916633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3961748583046106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4603211594942563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sikandosa,2018/01/10,"Gym classes or my own thing? So i joined a gym cause after 3 years of trying to get fit and giving up every time, im doing it, tracking myfitnesspal everyday. I was wondering am I better off doing the HIIT/Spin cycle etc classes in my gym that target everything in one or should I follow a strict plan, im looking to tone up and shed some of the belly fat. Thanks.",1.1555,3.38665326666667,3.7995833333333344,84.51937500000003,83.0,5.883333333333333,20.041666666666664,7.1686216300943375,0.7099666666666669,285,8,55,4,8,100,56,75,0.0,0.851,0.149,0.8658,0,0,0,0,0,0,8,0,0,0,2,1,2,0,0,4,0,5,1,1,1,0,8,11,5,0,1,2,0,0,0,0,1,1,0,0,0,3,2,1,0,1,3,0,1,0,0,0,1,1,1,6,2,10,9,3,11,0,0,1,0,1,6,0,4,4,37,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2260746613292455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26259162419297555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2850832951590686,0.0,0.0,0.2153704404559417,0.0,0.2297343102149317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13355063033786913,0.2452135018170944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5522258155335068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2146559875545096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17321437817078053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2353400777522531,0.0,0.0,0.16982222716136872,0.0,0.0,0.0,0.14905377704020498,0.0,0.0,0.0,0.0,0.17354885066115974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2772084269259932,0.0,0.0,0.0,0.0,0.0,0.0,0.1646105671938513 fitness,TriggerMeHardly,2018/01/10,"Best time of day to workout Alright Reddit, looking for your suggestions here. I’ve had trouble fitting fitness into my life for the past ~3 years due to my work hours. I typically work between 9-11 hours per day, Monday to Friday, usually something like 8am to 6pm. The gym I have through work is good but it’s about a 10 minute walk from my work. So I’m considering if I could join the Planet Fitness near my house instead. Option A: Wake up early (e.g. 5:30am) Workout from 6-7am (ish) Go home, shower, get ready for work, drive to work Pros: my workout is done early in the day, no distractions/something else happening Cons: it’s friggin 5:30am. Lol. And having to return home, shower, change, then leave for work Option B: Workout after work (e.g. 6:45-8pm) Then drive home, have supper, etc. Pros: it’s the end of the day, accessible since it’s on my way home from work anyway Cons: it’s supper time, so I’m usually starving by the time I leave for work. If I ate before my workout I could cramp up, but if I waited until I was starving after my workout I could turn to fast food. What would you do?",2.460409090909092,4.467588768181823,3.6645454545454577,88.3818181818182,77.22727272727272,5.854545454545455,23.72727272727273,6.742157984588678,0.7620181818181817,859,28,172,8,20,279,124,220,0.08,0.8190000000000001,0.101,0.5464,2,0,2,0,0,0,50,0,2,0,11,6,5,0,0,9,2,13,7,1,0,0,14,22,11,0,7,5,0,0,1,0,1,2,0,6,0,6,2,4,1,0,7,0,4,1,1,0,0,4,1,19,4,30,14,2,39,0,0,1,0,3,9,0,5,26,93,25,10,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07850017732944692,0.0,0.0968134238270052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09759103029555187,0.0,0.0,0.0,0.0,0.22096860992613024,0.0,0.0,0.2379812091935387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09440645058883428,0.0,0.0,0.0,0.0,0.0770652189865922,0.0,0.08170843141852657,0.0,0.1028860472650079,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1115522235417018,0.0,0.0,0.0,0.04819818171929992,0.0,0.052429284856541164,0.07737711330427452,0.0,0.0,0.0,0.0,0.08157867933637875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.370147563049221,0.0,0.1817004781415656,0.10644712714923404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1953643898817436,0.0,0.0,0.06516074746141252,0.045069965929371805,0.0,0.0,0.0,0.07746895891927777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08806555590581537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07631231322305622,0.0,0.0,0.0,0.0,0.1420411341758201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1613797182437119,0.0,0.0,0.0,0.0,0.0,0.10034434988443168,0.0,0.0,0.0,0.0,0.20320643557570076,0.0,0.0,0.07322582869418265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6716099961197863,0.0,0.0,0.0655336080764134,0.0,0.0,0.059407656934709036 fitness,seands,2018/01/10,"Is low RPE training a good tradeoff for higher volume? In the time it takes me to do 2 high exertion sets with 1 or less left in the tank (RPE 9+) I could have done 3 or 4 sets with 3-4 reps held in reserve. That's a lot more volume. Subjectively, I also enjoy workouts more that way. But leaving so many reps in reserve is also low effort, and we know that doesn't come for free. Do you guys think it's a worthwhile trade for the extra total volume though? ",2.7362002945508124,3.58307378350516,4.2905743740795295,88.98237113402064,74.05154639175258,6.36759941089838,23.135493372606767,6.18269132825596,0.41480088365243,355,9,78,2,7,119,68,97,0.07400000000000001,0.83,0.096,0.4512,0,0,0,0,0,0,12,1,1,0,1,4,5,0,0,6,0,8,0,0,0,1,14,13,8,0,1,3,0,0,0,0,0,0,0,0,1,5,5,0,1,2,1,2,1,1,2,0,0,2,0,5,4,10,10,6,13,0,2,0,0,3,8,0,3,1,48,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41226775930958015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22204097186784105,0.0,0.0,0.0,0.20580368137142172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.263782196252488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2162003206324672,0.0,0.0,0.0,0.2552270118689691,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2723419529636756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14166042337388987,0.0,0.0,0.2729349928479819,0.2800614787644699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2191418434900287,0.0,0.0,0.0,0.2613323676315985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1938065447579457,0.0,0.0,0.0,0.0,0.0,0.0,0.1651648448592568,0.2532519465541667,0.0,0.15030433564451368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20460116649745624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Kanvus,2018/01/11,"How Long is too long in terms of working out? Hey everyone, I've been doing the BWF recommended routine with my own twist for a while now, and It's been taking me 2-2.5 hours to complete everything, I don't know how some people do only 45-1 hour workouts because, me Doing skill work and my deadlift set costs me 45 minutes already (General Warmup and Stretching, Skillwork, Deadlift is 3-3-3-2-1RM) By the time I'm done with the first portion of my workout it feels like I'm already running on empty to do the rest, and by the time I'm doing my accessories it's already 2 Hours on my timer and I feel like shit already.",9.363671875,5.5063111484375025,9.4205625,73.1181875,62.515625,11.802500000000002,42.7875,8.841846274778883,3.8612575,489,22,99,5,5,163,79,128,0.046,0.885,0.069,0.2023,0,0,0,0,0,0,18,0,0,0,4,4,3,1,0,6,0,11,1,1,2,0,15,18,8,0,0,0,0,2,2,0,0,0,0,0,0,3,8,0,0,3,2,1,1,1,1,0,1,3,2,10,2,13,15,5,18,0,0,0,0,1,5,1,1,13,57,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.64532756459516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0891202603535714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15328464588821544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14961016546351222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13969738280334684,0.13139232781778964,0.0,0.0,0.0,0.1478430692711715,0.20888615882308548,0.0,0.0,0.0,0.1243549904050734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4319234294373641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08034598119849021,0.0,0.0,0.0,0.0,0.0,0.0,0.1428488205640829,0.0,0.0,0.2587592743446318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11118931419542316,0.0,0.0,0.0,0.0,0.0,0.10135450784191362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15006899516148522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10992185841607706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17049715140088315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.212866137895696,0.0,0.0,0.0,0.0,0.0,0.0 fitness,LeoXale,2018/01/11,"Any good beginner Push/Pull routines? So im somewhat new, skinny and unexperienced. My goal is to build muscle. I can only work out mon-fri and mon-thur every other week. Im looking for a 4 day Push/Pull (not ppl) routine. Anything is greatly apreciated.",1.198367346938774,3.851836591836737,3.7563265306122453,80.59938775510206,91.24489795918369,5.248979591836736,25.367346938775512,6.868970318607317,1.5266244897959191,199,9,35,3,7,69,41,49,0.0,0.931,0.069,0.4404,0,0,0,0,0,0,13,0,0,0,2,1,2,0,0,1,0,3,1,1,0,0,5,4,3,0,0,1,0,0,0,0,0,0,0,0,0,1,3,1,0,0,0,0,0,1,0,0,0,0,1,2,2,3,4,1,5,0,0,1,0,0,1,0,1,4,15,3,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19436413002867736,0.0,0.0,0.0,0.0,0.0,0.0,0.2352015481054261,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1843271524673748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24081162444541826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23972822072558125,0.0,0.31511225568028883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6174589020563565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2400127749681205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27604209125676565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21737533110620705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22926370508525545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.208076862157142,0.0,0.0,0.0,0.0,0.0,0.0 fitness,iCryptix,2018/01/11,"Is lifting 6 times a week too much? Hey everyone! By no means I am trying to sound arrogant or anything, it‘s just that lifting became a really fun hobby of mine and I was wondering whether 6 days/week are just too much? I‘ve read on multiple sites online, that you should avoid training more than 4 times a week. Are 6 days hurting me more than benefiting and should I slow down or am I okay with going that frequently? I am currently doing a PPL routine. Never longer than ~60 mins @ the gym. Any help/advise/insight would be greatly appreciated! <3 ",2.9452987012987037,5.570956066666671,4.0908225108225125,82.73493506493509,78.80952380952381,7.246753246753247,25.73593073593073,8.296473431620573,1.9880476190476188,437,17,80,9,11,142,77,105,0.111,0.8,0.08900000000000001,-0.3265,1,1,0,0,0,0,17,0,1,0,0,4,6,0,1,5,1,12,0,0,0,1,15,15,5,0,3,5,0,0,0,0,3,0,1,0,0,4,3,0,1,2,2,0,1,2,2,0,0,1,1,8,4,9,10,4,14,0,1,0,0,2,3,0,3,10,53,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15112294030919016,0.0,0.0,0.0,0.0,0.0,0.0,0.18287504751890712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14331894087443015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21234877051050768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12629752747129566,0.0,0.0,0.2450076081365444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14895501980751494,0.0,0.0,0.0,0.0,0.0,0.23790011067290914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24207188853824085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32672690465925824,0.0,0.17139625084164742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2222885495939848,0.0,0.14236521084561074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2591663476365001,0.0,0.0,0.0,0.0,0.15087850390477875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5347746811134984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24099723256623926,0.0,0.0,0.0,0.15786468743510482,0.0,0.0,0.0 fitness,rp_mikeisraetel,2018/01/11,"We're Mike, James, and Melissa from Renaissance Periodization Ask Us Anything! Hi /r/fitness! I am Mike Israetel and I'm here with James Hoffmann and Melissa Davis from [Renaissance Periodization](https://renaissanceperiodization.com) to do an AMA for you! In case you don't know me, I have a Ph.D. from East Tennessee State University in Sport Physiology, was Former Assistant Professor at Temple University and University of Central Missouri, and a former Sport Nutrition Consultant for the U.S. Olympic Training Site in Johnson City. Mike is currently a bodybuilder and pro grappler. James Hoffmann has PhD in Sport Physiology and was a former Professor at Temple University. James has also played and coached a variety of sports at a high level, including rugby, and has been a head strength and conditioning coach at the D1 level. Melissa Davis has a PhD in Neuroscience and has a long history as a neuroscience researcher. She is a coach, author, and product developer for Renaissance Periodization, and is a multi-time Master's World Champion in Brazillian Jiu Jitsu. We've recently launched an ebook called [Recovering From Training](https://renaissanceperiodization.com/shop/recovering-from-training/). If you like sports science, you can check it out. You can use the code ""reddit10"" to get 10% off. Feel free to ask anything recovery, diet, or training related! We will be here answering questions from from 4 to 6pm EST (21-23 UTC). Proof pics: [Mike](https://i.imgur.com/nUEVft7.jpg), [James](https://i.imgur.com/SN4ttU2.jpg), and [Melissa](https://i.imgur.com/rsauxlB.jpg). THANKS FOR ALL OF THE QUESTIONS, FOLKS!!!! SEE YOU NEXT TIME!!!",10.107935855263158,12.964355484375005,8.194424342105265,60.31077302631582,58.609375,11.326973684210527,40.036184210526315,11.20814326018867,5.4087765625,1348,68,179,38,19,402,154,256,0.0,0.91,0.09,0.9666,1,0,0,0,0,0,106,2,6,0,2,3,5,0,0,18,0,19,2,1,2,2,28,28,18,0,1,2,0,1,1,0,1,0,0,0,0,1,17,1,0,5,9,2,0,1,0,0,0,3,2,12,6,31,23,1,29,0,0,1,0,16,18,0,4,11,101,13,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16656780737661567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3428064896842886,0.0,0.38944225396213056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21268529644857093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1053166515719642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1088218629958954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21376353934305214,0.0,0.0,0.0,0.0,0.2200676668861731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11446961631415445,0.0,0.0,0.0,0.0,0.0,0.0,0.10175897684604628,0.0,0.0,0.1843282912855611,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22151660978786072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4666603711272104,0.0,0.0,0.0,0.0,0.0,0.2056592337089317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16597853800029586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1917635703688411,0.0,0.0,0.0,0.0,0.0,0.0,0.12145438522494605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25054477158961386,0.17989392290236475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dupeofadupe,2018/01/11,"How does increasing reps compare to increasing weight? So my schedule is is basically 3 days of compounds + accessories and 1-2 days of accessories for missed body parts (option when busy) the way i progress is by increasing reps every exercise until i reach 5x10 then i calculate the equivalent 5x5 weight (im a little conservative so i dont jump fast) and then jump weights. Sometimes i will incorporate that into the final 5x10 first. I generally increae 4 reps total every workout. So for ex. 5x5 one week then 4x6 and 1x5+ then 3x7 and 2x6 etc) until i get to 5x10. This is opposed to the stronglifts style of increasing by 2.5lbs every workout and only doing 5x5. How do these two techniques compare?",2.7730175123484493,5.764172381679393,3.899263583295912,80.83185002245176,84.72519083969465,7.0518185900314325,27.553210597215987,8.124751697461798,2.511515132465201,566,26,96,13,17,183,82,131,0.018000000000000002,0.946,0.036000000000000004,0.264,0,0,0,0,0,0,17,0,0,0,2,6,1,0,0,5,0,8,5,1,2,1,13,10,17,0,0,0,1,3,0,0,1,1,0,0,0,3,6,3,2,0,3,0,6,1,1,0,3,0,3,8,0,13,9,7,23,0,1,0,0,1,2,0,1,14,58,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18564711078742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2155739461553563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14625923446270542,0.0,0.1958786578738088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1863974999404822,0.0,0.0,0.4224503400629121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18308605698071914,0.0,0.14216326373681207,0.0,0.0,0.0,0.0,0.08732010620462499,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1805323446970218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16751119617547827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11325366162462668,0.1271121950730681,0.0,0.0,0.0,0.1809887766002932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16529883304008502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16326467780921444,0.0,0.0,0.0,0.0,0.0,0.0,0.13266241402499487,0.13406402950909274,0.6105689872853457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,V-ESPN2022-V,2018/01/11,"Fasted Training Now, I know I'm not supposed to talk about Nutrtion, but this is less about the ""fasted"" piece and more about the ""training,"" since I've already decided I want to train fasted and don't need advice on that. However, I can't work out each day until 12:00 PM, and since I go to bed around 10:00 PM, that's 14 hours of fasting before my workout. Will this be detrimental to my performance/fat loss?",5.451851851851847,5.819633938271608,5.732938271604941,82.81422222222223,67.64197530864197,8.949135802469135,29.78024691358025,8.841846274778883,2.2057387654320983,323,11,64,5,5,103,59,81,0.04,0.94,0.02,-0.3612,1,0,0,0,0,0,16,0,0,0,2,5,1,0,0,2,0,5,0,0,0,0,12,10,5,0,2,2,0,0,0,0,1,0,0,1,0,4,6,0,0,2,1,0,1,3,1,0,0,0,0,6,0,12,8,4,12,0,1,0,0,1,3,0,0,8,39,10,1,0.0,0.0,0.0,0.0,0.0,0.30141153462340714,0.0,0.0,0.0,0.0,0.34037972056527205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2745838586627343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26246628492288404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1989232571932455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1752979430824546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3037588645588886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1695147960775008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22871007034634724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5103022700564941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2479185873579498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18193045232132252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22455360815154327,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MiaFT430,2018/01/11,"Has anyone ran Westside For Skinny Bastards 3? M24, 6'2 , 195 pounds if that matters. I really like Joe DeFranco so I thought I'd give WS4SB3 a try. I like how it's a program for an athlete instead of a bodybuilding program. As satisfying as it was to recently hit a 350 bench at under 200 pounds, my goals and interests have changed over time. I'm more drawn to a program that could help athleticism. I like how there's also speed and conditioning work. It appears that this program isn't talked about much, even on r/weightroom so if anyone has any experience with this program, i'd really appreciate to hear about your results. https://www.defrancostraining.com/westside-for-skinny-bastards-part3/",5.877121212121214,9.060579570247935,5.701177685950416,72.14752410468324,71.47933884297521,8.000275482093665,30.744490358126725,8.841846274778883,2.9774622589531687,572,25,90,12,12,178,85,121,0.033,0.799,0.168,0.9212,0,0,0,0,0,0,25,0,1,0,2,10,5,1,0,6,0,6,1,1,3,0,12,13,11,0,3,2,0,0,3,0,0,0,1,0,0,8,3,1,0,1,1,0,2,1,1,0,0,3,1,6,4,15,8,2,9,0,0,0,0,5,4,1,3,6,55,14,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1953429720256503,0.0,0.0,0.0,0.16611226658508074,0.0,0.0,0.0,0.0,0.3415991239185849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25840572240690723,0.0,0.0,0.0,0.0,0.19503005930048856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16133831310419214,0.0,0.0,0.0,0.0,0.23894334918902926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23432645150843665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2753105239897809,0.0,0.16372931805607016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35801457581388546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17956686978243128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3129717805654579,0.0,0.2411875774193599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19633531622851816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1939234335741628,0.14243605021314554,0.0,0.0,0.0,0.0,0.16584358543654293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17783177992633994,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dovacian,2018/01/11,Gym program for footballers I was looking at the westside for skinny bastards program but it's a 4 day plan and I don't have the time due to college and training. Anyone know of any good 3 day program for football?,2.785,4.966294883720934,3.695523255813953,87.71444767441862,76.90697674418605,4.3,34.00581395348837,3.1291,1.581237209302326,172,10,31,0,4,55,35,43,0.062,0.843,0.095,0.3291,0,0,0,0,0,0,2,0,0,0,1,0,2,1,0,3,0,3,1,1,0,0,4,5,3,0,0,1,0,0,0,0,0,0,0,0,0,1,2,1,0,1,1,0,0,1,1,0,0,1,1,2,1,6,4,0,5,0,0,1,0,0,1,1,0,4,18,3,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3148252201015924,0.0,0.0,0.0,0.0,0.32370884337761074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5971352464848212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38830462103968816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2544279159882963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3887655335137391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2699527360659259,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,tipothehat,2018/01/11,"Between yoga, lifting, and cardio which has the best long term effect on a person into old age? Personally I have always enjoyed lifting more than yoga and cardio, but I know all three are important. My question is have there been studies done on the effects of these workout focuses going into old age? I imagine flexibility is great for avoiding injury as an old person, and cardio decreases heart problems. Does lifting have any long term positive effects into old age? If I lifted from my teens into my 40s or 50s, will it have a positive effect when I'm 80?",7.571185897435896,7.877363490384617,8.302692307692311,66.40897435897438,63.134615384615394,9.625641025641023,36.56410256410256,9.2995712137729,3.713133333333333,449,20,67,7,6,151,70,104,0.084,0.703,0.214,0.9525,0,1,0,0,0,0,11,0,0,0,5,2,5,0,1,5,0,11,4,1,4,1,20,14,8,0,2,3,0,0,0,0,1,3,0,0,3,3,7,0,1,7,3,0,1,0,2,0,1,2,0,7,3,12,11,5,19,0,0,0,0,4,6,0,3,12,50,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1366153064525381,0.0,0.0,0.11165162127560654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1723023230480936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14367964588277268,0.1680185464388445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09331027887903716,0.0,0.0,0.18101485199623346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19456034858022656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09023193665583784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2905976142614353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6891393341516691,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4300807635064723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15710314027015124,0.0,0.0,0.18392509035663426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jaycr0,2018/01/11,"Weighed Stair Climbing for 5/3/1 Conditioning? I'm on my first cycle of 5/3/1 BBB after Phrak's GSLP and trying to figure out what I want to do with my conditioning (after admittedly not taking it seriously enough before now). I work out at home where I don't have much cardio equipment (just a cheap rowing machine) in the midwest (which makes finding a hill to sprint more challenging than you'd think). Today I tried doing stair sprints instead of rowing while holding a weight plate and it felt like the perfect conditioning for what I do. I haven't seen this mentioned before but it seems like a perfect fit. I just sprint as hard as I can up my stairs then walk back down. I did that five times, then walked for a minute, and repeated until I'd sprinted thirty times. This seems like a good alternative to hill sprints, but is there anything I'm missing? Any reason this is ineffective or inefficient?",7.212176470588236,7.603777629411763,6.796470588235298,76.61411764705883,63.88235294117647,9.15294117647059,32.294117647058826,8.841846274778883,2.569458823529412,727,26,131,10,10,227,111,170,0.037000000000000005,0.802,0.161,0.9638,0,0,0,0,0,0,22,0,1,0,7,7,10,0,0,8,0,11,3,0,2,2,25,23,12,0,1,6,0,3,3,0,0,1,0,1,0,10,6,2,1,8,0,1,3,3,3,0,2,3,4,13,7,23,19,3,28,0,1,1,0,3,12,0,3,16,86,23,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1343169653691188,0.0,0.0,0.0,0.0,0.0,0.0,0.16253800630280124,0.0,0.0,0.0,0.0,0.15187683441001024,0.0,0.0,0.0,0.3361414153735965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.204085782374526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1896453636039372,0.0,0.1805251213532218,0.16800614845706552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16566620145624344,0.0,0.0,0.0,0.0,0.0,0.0,0.17693463394546755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19812363801785268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2894875397814381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13184278866227858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14519624303395126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2030783044215561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3596204550711493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14850669043173795,0.0,0.0,0.0,0.0,0.0,0.0,0.12655962943023405,0.0,0.0,0.23034515652694645,0.0,0.18722111443208728,0.0,0.0,0.2681994241570514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11649945775095627,0.0,0.0,0.2405200453450662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14379326413959273,0.0,0.0,0.0,0.0,0.0,0.0 fitness,St33zr3b,2018/01/11,"Any advice on what made intermittent fasting successful for you? Im: 22 male 236 pounds 6'1'' I just started intermittent fasting yesterday. My window is 10-6, and my macros to lose roughly 1lb per week are 3,060 calories a day. I would say a good amount of my body weight currently is muscle, and I don't want to lose too much of it during this lifestyle change. What kind of things helped you guys? any advice? appreciate it",2.482506775067748,5.116565109756103,3.5047967479674824,86.1628319783198,80.82926829268294,6.571273712737128,23.74525745257453,7.793537801064563,1.370207046070461,337,12,65,6,9,108,63,82,0.079,0.802,0.119,0.6506,1,0,0,0,0,0,11,0,2,0,3,2,5,0,0,2,0,5,2,1,1,0,6,8,2,0,2,1,0,2,0,0,1,0,1,1,2,6,2,1,0,0,0,0,0,1,2,0,0,1,3,8,3,7,6,2,8,0,2,0,0,6,1,0,0,7,33,14,1,0.0,0.0,0.0,0.0,0.0,0.4004548534309508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2786801656141321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2275994342770339,0.0,0.0,0.0,0.0,0.0,0.0,0.21675867470965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13214455097555874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1718617016533069,0.0,0.0,0.0,0.2028847526191073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13734119222430924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22132883914793985,0.0,0.0,0.0,0.0,0.21337343695145525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4584648533335957,0.0,0.0,0.0,0.19388280430830507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15062621815514288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16294593955180972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14503037424539167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13612748749469822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1208562451168118,0.0,0.16435966680951294,0.2495148914587236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14555618474941376,0.0,0.0,0.0 fitness,VeryOldFilms,2018/01/11,"Been jumping rope for 2 years but concerned about not being able to improve duration I'm 33, male. For the past 2 years, I've been jumping rope every other day. But, I don't feel like there is much improvement in my jumping ability. When I first started jumping I counted 100 jumps and then I'd pause for 30 seconds and repeat until I got to 1000. As time went on I moved up to jumping 250 times before taking a 30-second pause. Except I now jump between 1500-2000 times per session instead of 1000. After I jump rope 250 times I am a little out of breath and my heart is racing. During the rest period I do some leg stretches. Within 30 seconds to a minute, my breathing returns to normal. My heart is still racing (although much slower) but I push through and reach my 1500-2000 goal. After my skipping session I usually do weights, pullups, planks etc. Depends on the day. And I'm sort of stuck at this level and can't seem to improve. I'd like to start jumping 500 times per set and aim to jump for longer periods without stopping. My fitness has improved massively, and I've lost a lot of weight. Aside from that, I have no health issues. I don't smoke. I lift weights too. Any advice?",2.4385254394079574,4.722741089361705,3.307974098057357,89.54434782608698,78.53191489361701,5.278445883441258,26.387604070305272,6.280692351149826,1.0023265494912112,936,38,180,7,23,297,140,235,0.071,0.835,0.094,0.7488,1,0,1,0,0,0,32,0,0,0,3,8,3,0,0,7,0,14,9,5,1,0,23,25,16,0,1,6,0,4,2,0,0,1,0,0,1,3,9,3,1,2,0,0,13,6,1,0,3,6,4,21,2,33,18,6,51,0,1,0,0,1,11,0,5,28,108,24,3,0.13245132839980106,0.0,0.0,0.0,0.0,0.12942990517821756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09007144526144803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11270632496693367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1708402987857287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14771824309323478,0.0,0.0,0.11159595675578407,0.0,0.0,0.0,0.0,0.0,0.06697137135606761,0.09462325547384466,0.0,0.0,0.0,0.11266303227407833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10593342698043967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14078956838564294,0.0,0.3139109237640925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13824477491393666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12941805736224565,0.13275102726908294,0.0,0.0,0.0,0.0,0.14458627122494713,0.1126053829011846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1407748006869199,0.19473393283805168,0.0,0.0,0.0,0.0,0.0,0.12977417975201094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12643978013781162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12057871485118173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18749946392925032,0.0,0.10577580195443696,0.1107352413201218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09958691518544728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3861671736764583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14587642564965247,0.0,0.0,0.0,0.0,0.4838701061860044,0.0,0.1227837083996914,0.0,0.0,0.0,0.127678354040732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1705886258041808 fitness,O13eron,2018/01/11,"What are reliable sources of info on the concept of Max Recoverable Volume? A common reply to questions about programming is, “Needs more volume!” Are there reliable studies on volume or is this just CW/Brahscience? I recently discovered Renaissance Periodization’s articles on Max Recoverable Volume (https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/) and that info looks right except...it looks like none of the popular programs (531, Juggernaut, SS, etc) listed in the wiki. I get that he’s describing intermediate and advanced lifters but still. 531’s BBB volume would be on the low end of what he’s recommending. I’m by no means suggesting RP is wrong, but rather asking, “What am I missing?” Am I just mathing badly?",7.994632768361582,11.785476966101697,7.845000000000002,56.33213276836162,67.47457627118644,9.696045197740114,32.714689265536734,9.928628108626363,4.3353197740113,614,27,79,17,12,196,81,118,0.161,0.812,0.027000000000000003,-0.9533,0,0,0,0,0,0,32,0,0,0,3,6,6,0,0,5,0,9,0,0,0,0,14,17,5,0,3,6,0,0,1,0,1,0,0,0,0,6,2,0,0,4,0,0,1,2,4,0,0,0,2,4,2,12,15,3,13,0,2,2,0,5,7,0,2,6,50,10,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25016559606639543,0.0,0.0,0.0,0.22343099920786336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2370101166266976,0.0,0.29843963025840664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1398075629670683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13073360601632664,0.0,0.0,0.0,0.44942551630586586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29148986193883514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1984186141075062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2997681137983449,0.0,0.0,0.0,0.0,0.0,0.26421819545218594,0.0,0.0,0.2285250275617421,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21370204901262024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1900921095107117,0.29257358521527044,0.0,0.0 fitness,Igotgoodgrammar,2018/01/11,"Doing bench, squats and Deadlifts on same day for all body workout? Is this a bad idea? If so how do you fit the big three into a balanced all body workout",1.7130208333333314,3.6585750937500015,2.5825,95.54583333333336,79.3125,4.266666666666667,23.166666666666664,3.1291,-0.12715833333333348,121,4,26,0,3,38,28,32,0.128,0.8,0.071,-0.4561,0,0,0,0,0,0,3,0,1,0,0,2,1,0,0,3,0,3,2,2,1,2,8,3,4,0,1,1,0,0,0,0,0,0,0,0,0,1,2,0,0,1,2,0,0,0,1,0,1,0,0,1,0,3,3,3,5,0,0,0,0,1,4,0,1,1,19,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30855211539347605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8209556593468509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23832400401133194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4171679117389003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,goosegoosepanther,2018/01/11,"Anyone use the Violent Zen template for 5/3/1 math? Or understand 5/3/1 math well? I have a question. I just completed my sixth consecutive month of 5/3/1. I use the violentzen.com template that populates a spreadsheet based on your maxes. The program's progression is such that, as we know, your training max increases by 10lbs per cycle for squat/dead and 5lbs for bench/press. Where I run into a question mark is that the template also uses your best performances from the AMRAP sets to calculate estimated 1RMs on an ongoing basis. I'm finding that although I've never failed any of the sets and often surpass the prescribed amount on the AMRAP set, my estimated 1RMs are all below what my training max is currently at as per the spreadsheet. The reason this became a cause for concern is that recently, although I have not failed any of the sets, I struggled maintaining form on a few of the final heavies and risked injury. What I just did is took my 1RMs based off my best AMRAPs and re-entered them in a virgin spreadsheet, and the first cycle populates with max prescribed lifts 20lbs lower than the ones on my ongoing progressing spreadsheet. It seems to me that it makes sense to re-set in this way with my actual maxes as per the AMRAP sets rather than continue with progression to infinity. Does it not make sense to do this every few months, to ensure you're lifting what you should be lifting? TL;DR Is re-setting a 5/3/1 progression with your best AMRAP estimated 1RMs sensible rather than just following the progression to infinity?",9.607956278596852,8.94379166903915,8.909031520081346,66.93865658362989,59.355871886120994,12.156685307574987,38.932638535841384,11.35114627814755,4.585177732587698,1253,53,201,29,14,397,145,281,0.047,0.87,0.084,0.9093,2,0,0,0,0,0,35,1,5,1,12,10,9,1,2,24,0,13,1,0,7,2,36,24,12,0,3,8,0,0,0,0,1,0,0,0,0,15,11,0,0,7,0,0,4,3,5,1,2,2,0,22,4,38,20,9,30,1,2,0,1,9,12,0,5,8,142,37,5,0.0,0.0,0.14489071139632625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11873583750670524,0.0,0.0,0.0,0.2019369203671866,0.0,0.0,0.0,0.0,0.10381755138010304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4674477641827927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1525252813767475,0.0,0.0,0.15567378119960631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12993194759525634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12509704805601826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1626476991243024,0.13570395576910366,0.12629322040197144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08159827505804379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19821715478693766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23702352259348675,0.0,0.0,0.0,0.11451349142172328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1006108700161023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3326531751222301,0.0,0.0,0.0,0.0,0.15265758601521962,0.14660168576395285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13516655732681274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.155218874271957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16496179058027713,0.0,0.0,0.0,0.15456827576925586,0.0,0.384705591096908,0.0,0.0,0.0,0.1178529744824496,0.0,0.0,0.13349734369216296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DankLordOf69,2018/01/12,"Cant do a Forward Wall Squat, need help. Im trying to improve my squat depth and mobility, I saw the Forward Wall Squat to help with form but i am not even close to being flexible enough to do them, my ankles are tight and my heels come off the ground. What stretches can I do to be able to do this and perfect my squats? This is a forward wall squat: https://www.youtube.com/watch?v=VypWDN-Ekio",3.771942857142857,6.211488746666667,3.3779047619047624,89.92800000000004,74.86666666666667,5.885714285714287,22.714285714285715,6.868970318607317,0.500028571428571,316,9,63,3,7,94,48,75,0.0,0.8240000000000001,0.17600000000000002,0.9083,0,0,0,0,0,0,16,0,0,1,1,1,1,0,0,4,0,11,1,1,0,1,11,14,4,0,1,2,0,1,0,0,0,0,0,0,0,3,6,0,1,0,0,0,4,2,0,0,0,1,2,8,1,8,11,2,12,0,0,1,0,3,11,0,0,3,42,11,0,0.3721475428115768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3205721559367561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3845278930331645,0.0,0.24579994221997944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4988853068261439,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4019832070754749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2759426875303913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2526637531627772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MurderLizard,2018/01/12,"Why do we have to eat so much to bulk? So as we all know, you have to eat big to get big, and if you bulk hard then you gain fat in addition to muscle. But why does ""dirty"" bulking lead to more muscle gain than ""clean"" bulking? I usually hear from experts and more experienced lifters that there's a certain ""maximum"" amount of muscle you can gain in a certain amount of time (though there's a lot of debate as to what that is). Why can't we just eat enough protein to build that muscle, enough carbs to refill glycogen stores, and enough surplus energy to fulfill those metabolic processes required to build muscle, and thus gain only muscle without fat? Does the body partition some of the energy to fat storage while there's still potential muscle that can be gained?",8.582857142857144,7.149660619047619,7.851700680272112,76.17306122448981,61.85714285714285,11.12108843537415,35.285714285714285,9.957137785484203,3.2472204081632654,609,21,115,10,7,190,84,147,0.009000000000000001,0.8109999999999999,0.18,0.9778,0,0,0,0,0,0,19,3,4,0,7,8,2,0,0,5,0,8,7,4,2,3,21,11,13,0,1,4,0,1,0,0,0,3,1,1,0,6,8,6,1,1,0,1,1,2,0,0,0,0,3,8,2,23,10,11,10,0,0,0,0,8,4,0,3,5,75,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17733987375175322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2794290098524051,0.0,0.0,0.0,0.0,0.4900984484019325,0.0,0.0,0.0,0.4948965373573012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08341275307025793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14301884344806326,0.0,0.0,0.0,0.17994193644777134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08774179725281749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13573232906668514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11736423948586447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12142424695409612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1275000855933426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15685948424556728,0.0,0.0930956736556746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.175836594123798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.432189368085539,0.0,0.0,0.15390099406310934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,The_Whizzer,2018/01/12,"Is Sumo Deadlift a hip hinge movement? Hey guys, So after reading this article https://www.elitefts.com/education/the-sumo-deadlift-youre-doing-it-the-wrong-way/ i'm not sure if I'm doing correctly. I always just hip hinged to low myself down to the bar, as I would in a conventional deadlift, but apparently this is wrong. Does anyone have enough knowledge that knows if it's supposed to be a hip hinge or not?",8.476363636363638,11.977762090909096,6.399999999999999,68.77000000000002,64.45454545454545,7.4303030303030315,27.66666666666667,8.344100000000001,2.1145030303030308,342,11,50,5,6,99,50,66,0.121,0.879,0.0,-0.7609,1,0,0,0,0,0,23,0,0,0,0,2,3,0,0,4,0,6,4,3,0,2,12,9,6,0,3,7,0,0,0,0,1,0,0,0,1,4,0,1,0,2,2,0,1,2,2,0,0,0,0,3,1,7,7,1,5,1,1,0,0,2,3,0,3,1,33,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23918388302909735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2009937873072513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2515520149744448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2970157399235003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2846236152799221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15797662460374975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28753074035739096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27092100492876875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22816677307217065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20419832932200707,0.6285693547037161,0.0,0.0 fitness,ReadYourPantsus,2018/01/12,"2 weeks Minicut to maintain form on bulk extreme muscle loss? I am 18 years old, 1,90m 87kg@about 15% bodyfat. Stringations on chest and unflexed abs but lovehandles and appetite is near zero which only happens to me when my bf goes too high. My maintainence is at ~3,6k when only workig out and not having to go to school or work + driving to everywhere. I do get my 6000 steps while walking between weights in the gym and around the house though. Thought about a minicut for 2 weeks at 1000 calories deficit to shed some fat and get appetite to come back. I would be adding in about 400 calories of LISS a day and maintain my usual DUP 6 days a week program but lower the volume. Are high muscle losses to be expected or is there anything else i should look for. Also is this an absolutely awful idea? I could find some about minicuts but nowhere any source if muscles are actually kept to a larger degree if you keep cuts short but high deficit. To clarify: I am not fat and do not want to look stage ready after these 2 weeks. I just want to shed maybe 1 or 1,5kg of fat and not lose a lot strength/muscle.",5.897597471022133,6.042823347031965,5.527945205479451,85.43478398314015,66.67123287671232,7.834351949420442,32.371268001404985,7.010146845296331,1.857476009834914,879,34,176,6,13,270,141,219,0.116,0.856,0.028,-0.9533,1,0,0,0,0,0,22,0,1,0,4,12,4,1,0,9,1,16,5,4,0,0,39,28,22,0,8,14,0,1,0,1,2,3,0,0,0,3,11,4,2,3,1,0,5,4,4,0,1,2,3,13,0,30,21,4,33,0,3,2,0,2,13,0,8,14,106,16,3,0.0,0.0,0.13532477638529225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1108966924426509,0.0,0.0,0.0,0.09430234805692653,0.0,0.0,0.0,0.0,0.0,0.0,0.11411600612568425,0.1234483085391172,0.0,0.0,0.0,0.1066309238074096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11945445071005373,0.0,0.0,0.0,0.11071905110811088,0.0,0.0,0.17886513613140292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11584343933493588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12674454623127188,0.0,0.0,0.0,0.0,0.0,0.14490176537421742,0.0,0.07881102213839786,0.0,0.0,0.0,0.0,0.0,0.12262801449214268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4395466943273312,0.0,0.0,0.0,0.160009943246069,0.0,0.15654485923978426,0.0,0.0,0.0,0.12325887229018735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23290067194819325,0.15513953809972925,0.0,0.11789476654457624,0.0,0.0,0.0,0.0,0.1393155976247844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14551391329211186,0.0,0.0,0.21093402501729785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14034440908946869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13624545016352174,0.1100908169231341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15272864141330572,0.0,0.16358577463513405,0.0,0.4449402409915941,0.16886627067896054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10095554501152446,0.0,0.0,0.09850927112683934,0.0,0.0,0.08930082068986239 fitness,mvpalpha,2018/01/12,"Legs cramp up at the start of a workout? A few squats or deadlifts will lock them up even after a good warm up. I’m fat and out of shape, but I was also fat and out of shape when I started lifting in highschool/college and this never happened then. I’m only 26 so I’m not THAT old. What gives? How do I fix it? I’m unable to do a propper leg day. Other body parts are normal.",-0.9368674698795161,1.03683802409639,1.5795301204819303,98.52134337349399,90.44578313253011,3.3200000000000003,17.938554216867473,3.1291,-0.9161556626506022,288,8,68,0,10,98,61,83,0.019,0.927,0.054000000000000006,0.3695,0,0,0,0,0,0,10,0,0,1,0,5,2,0,0,5,0,5,6,5,1,1,11,13,10,0,1,3,0,1,0,0,1,3,0,0,0,5,5,2,0,0,1,0,0,2,0,0,0,1,1,4,2,12,11,2,17,0,0,0,0,2,9,0,1,8,46,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2353869009967282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3269499824344144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18982761867357648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19441152727341995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28236171831607204,0.0,0.2468818980819724,0.0,0.0,0.0,0.0,0.26028754934791765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2270163451413956,0.0,0.0,0.0,0.2883947602847297,0.0,0.0,0.30886465905599425,0.0,0.0,0.22386198077667932,0.0,0.0,0.0,0.3187460180732413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4166765920364335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Chittars,2018/01/12,Is it normal for biceps to feel sore after squat? Idk if it matters but my bar placement is on in the 'groove' between the muscles where everyone suggests and I always use tight full grip.,4.064166666666665,6.069639305555558,4.495555555555558,84.20500000000001,72.6111111111111,5.911111111111111,28.66666666666667,6.42735559955562,1.4689,149,6,26,1,3,47,33,36,0.08199999999999999,0.889,0.029,-0.2263,0,0,0,0,0,0,2,0,0,0,0,1,0,0,0,2,0,2,3,1,1,0,8,4,3,0,2,2,0,3,0,0,0,1,0,0,0,2,1,1,1,1,1,0,0,0,0,0,0,0,3,2,0,6,4,1,5,0,0,0,0,1,4,0,1,1,19,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4405682505843197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5059390788898355,0.0,0.0,0.0,0.0,0.2677200702915052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5187761848344334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4572991351849667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Kestasmee,2018/01/12,"Strength gain expectations in relation to bodyweight I've recently started going to the gym for the first time and have picked up starting strength. In the first few weeks I got acquainted with the basic lifts and from 2K17/12/07 started increasing the weights. The last few workouts and the last one in particular I have run into my first wall or stall so to speak and I am wondering if I am doing ok for my current body. I am 6'1"" and currently I weigh 143Lbs. I have been tracking my macros and calorie intake and have cleaned up my eating for the past 67 days and going steady at a 120g-180g of protein intake per day and a 500Kcal surplus over my maintenance which currently is around 2080Kcal~ (I have an excel formula for this so I adjust everyday for weight increase). In these 67 days I have put on 9Lbs of weight and plan to go to at least 165lbs+ in my first year of lifting. I started with: 88lbs Bench 88lbs Squat 110lbs Deadlift 44lbs OH Press I am currently at: 110lbs Bench Press 171lbs Squat 200lbs Deadlift 66lbs OH press I stalled on 176Lbs squat by doing 176x5 176x5 176x3 and pretty much most reps past rep 3 were really slow in terms of bar speed - lifts took at least 2-3 seconds and the fifth rep of set 2 took at least 4-5 seconds. My deadlift is also coming close to a limit as it's becoming very difficult to keep my lower back in check with heavier weights. OH press and bench are very good and still steadily going up. Is it normal to see a first stall at this point if I weigh this much? Also side question to the people experienced with Starting Strength. Why is it recommended by a lot of people to guys at my low low bodyweight to eat 5000Kcal a day? Since there is a hard cap to how much muscle a person can build each day, the intention is to use the bulked fat as a leverage to speed up the strength gains and later get rid of it or am I missing something? And if that is the case, why is it required by the programme to rush it that way? Thanks.",3.890029023965504,5.617704850899745,4.076621610415462,88.18527655692844,72.47043701799484,6.9730823451364135,27.972551621195787,7.601502580125103,1.5291828675677923,1573,60,314,19,31,487,197,389,0.046,0.862,0.091,0.9668,5,0,1,0,0,0,30,0,0,0,15,9,12,0,0,25,1,25,11,2,4,0,44,45,28,0,5,5,0,9,0,0,0,1,1,1,2,13,25,10,3,3,3,1,12,0,4,0,8,5,12,24,8,60,40,14,78,0,3,1,0,4,29,0,9,35,195,37,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1429077672203188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0795412457841044,0.0,0.0,0.0,0.068705327915155,0.0,0.0,0.09868105071074024,0.0,0.0,0.0,0.0,0.0,0.09924870879512973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07696788993202608,0.0,0.0,0.0,0.0,0.0,0.0,0.2881196981068201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1828565573262959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3800091556538296,0.0,0.0,0.0,0.0,0.04668215818659478,0.0,0.2031207055516818,0.07494329691374667,0.07146207825193711,0.0,0.0,0.08847144016692117,0.0,0.0,0.08004085739602454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07941918663712329,0.0,0.0,0.0,0.14566582037986806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07596294119664093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19704958024273891,0.0,0.0,0.0,0.0,0.0,0.0875449124310079,0.0,0.0,0.0,0.0,0.060546483243877174,0.0,0.0,0.0,0.0,0.0,0.17059109140374412,0.1238893294792734,0.07801776072359587,0.0,0.0,0.08446548263647362,0.0,0.0,0.09090198900634117,0.0,0.0,0.0,0.08982233484457497,0.10009345854149343,0.0,0.0,0.0,0.05724047543121263,0.0,0.08822323581150543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07120110015761995,0.0,0.0,0.0,0.0,0.07391198900843983,0.0,0.0,0.0,0.0,0.06878668922840105,0.0,0.0,0.3162151396740533,0.0,0.07135574531941763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08226230538547291,0.0,0.0,0.0,0.0,0.0,0.0,0.052101229178004485,0.0,0.0,0.0,0.1985442783200307,0.0,0.0,0.0,0.0,0.0,0.07717049069498133,0.0,0.14744770256380832,0.0,0.07092258663105387,0.07167190358209043,0.4352213067857189,0.0,0.0,0.16125058183480945,0.0,0.0,0.0,0.0968972411712152,0.0,0.0,0.0,0.0,0.0,0.0,0.05753905105118401 fitness,nunciate,2018/01/12,"ab/core exercises to help with squats? I understand this title might sound kinda dumb. Sorry if I'm way off or misleading but I'm not sure what is actually going on with me. My assumption is my core is too week for the weight I am squatting. I say this because when I watch others do squats they get in position, pop up, take a few -relatively normal- steps back and then only seem to be stressed when doing the up/down motion. I'm kind of the opposite. Unracking and stepping back are the hardest parts for me. The actual up/down motion definitely hits my legs really good, but I feel like my weakest link is just trying to not fold in half (at mid-torso, not hips/back) from the weight on my shoulders. I have to take baby steps back to inch away from the rack because I feel like I might fall over. I'm 5'7"", 168lbs and squatted 5x5 @235lbs this week. I don't think the issue is my lower back / glutes as I also deadlift once per week, currently 5x5 @280. I also do RDLs, leg press etc so I think my legs are ""ok"" for my height/weight (though open to being wrong). So, /r/fitness, any idea what I might be missing? Do I just not know how to squat? Do I need to train some other area(s) to 'catch up'?",1.6584259259259255,3.7801289629629617,3.072330246913584,91.06923611111114,80.35802469135803,6.189917695473253,20.4130658436214,7.333567415737692,0.4960893004115223,930,25,200,13,24,303,145,243,0.08900000000000001,0.843,0.068,-0.4986,2,0,0,0,0,0,46,0,0,1,0,15,10,1,1,9,1,21,7,4,1,1,34,39,17,0,3,10,0,5,2,0,3,1,2,0,0,7,6,2,0,9,1,0,8,5,4,0,1,0,8,26,6,28,32,4,32,0,1,1,0,3,12,1,8,13,123,33,0,0.0,0.0,0.2155747015701752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.176660342747422,0.0,0.0,0.0,0.07511263304015406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10377534219086727,0.424662249440686,0.0,0.1346636912460432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12318561287200155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1116979088380916,0.1578169828371505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05770775253047725,0.0,0.06277365842287883,0.09264372942719863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07403511154163504,0.0,0.0,0.0,0.0,0.0,0.0,0.12468932967928174,0.0,0.11528547163518983,0.0,0.0,0.0,0.1150210359243332,0.060702731130095326,0.0,0.0,0.0,0.0,0.0,0.0,0.1079246705013256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35152330421493944,0.0,0.0,0.0,0.0,0.0,0.08190037818664607,0.0,0.0,0.0,0.0,0.1082216490865163,0.0,0.0,0.0,0.11763010157140442,0.0,0.0840053845066652,0.0,0.0,0.0,0.1196111180438572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07075977887971406,0.0,0.0,0.0,0.0,0.0,0.0,0.08783760075616621,0.0,0.0,0.0,0.100553341125822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12364441643956882,0.0,0.0,0.0,0.0,0.126524895065993,0.0,0.0,0.0,0.0,0.10410176164313313,0.0,0.16609560098014994,0.0,0.0,0.0,0.0,0.0,0.0,0.14154916286214214,0.10852067538493848,0.0,0.0,0.0,0.0,0.0,0.0,0.07499114081727483,0.0,0.0,0.11498670135599436,0.0,0.0,0.0,0.0,0.0,0.08767339037254435,0.2657990527411733,0.4035103202746747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1207643112735918,0.0,0.0 fitness,bioRegiN,2018/01/12,"2 Day a week program? Before you come at me saying ""just train 4 times you lazy fuck"", i'm in the army and don't have time over the week to train more than twice in the weekends. Sometimes I do but most of the time I don't as im always on a very busy schedule that doesn't include weight training (if theres time to train its usually running). Anyways, what program should I go with? i'm not a rookie as I used to train 4 times a week (AB program) and already have a pretty nice figure and gained strength over time. Should I go with bodyweight exercies? or just train A on Friday and B on saturday (A - Chest/Biceps/Legs and B - Back/Triceps/Shoulders) I just want to try and maintain what I already have if not get bigger.. also, what are the chances of me actually gaining weight if during the week (Sunday to Thursday) I don't eat in a caloric surplus and only bulk very heavily on the weekends when I do train? Is that even effective? Thanks.",3.1108551483420612,4.563808497382201,4.017884816753927,88.93579755671905,73.9738219895288,6.349877835951134,27.91657940663176,6.742157984588678,1.2288300872600346,737,29,152,6,15,237,106,191,0.01,0.8140000000000001,0.17600000000000002,0.9852,0,0,0,0,0,0,30,0,2,0,4,8,4,1,0,15,0,13,4,0,2,0,27,23,16,0,6,10,0,2,0,0,2,0,1,0,0,6,10,3,0,2,2,0,4,6,1,0,1,0,3,13,3,22,21,2,34,0,0,0,1,3,11,1,5,19,94,19,3,0.0,0.0,0.13438981018723428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3039434826704547,0.11013050119755988,0.11458977212332327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10589420498850116,0.0,0.0,0.0,0.11718517864482968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11862913345031192,0.0,0.0,0.0,0.0,0.0,0.0,0.08881467361665482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14091665342835227,0.0,0.0,0.0,0.0,0.0,0.0909593475530842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12731514284804862,0.07195031562066816,0.0,0.15653302504909708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.148755650276591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1047383352158449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14010549326810898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10951636167827956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13620348996245618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12678931450663314,0.0,0.0,0.0,0.0,0.0,0.0,0.4818157552097061,0.0,0.0,0.0,0.0,0.09349933092104554,0.0,0.0,0.0,0.0,0.11894139812285234,0.15167343097061345,0.2272583177196563,0.08122777583594333,0.0,0.4418661248053721,0.3353991289659817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TypicalAsianLad,2018/01/12,"Morning pre-workout nutrition After reading a few articles, the main ideas seem to be: - The body needs fuel when exercising. This fuel first comes from carbohydrates/glycogen in the blood, then fats, then muscle/protein - The body is in a catabolic state in the morning, and is short in carbohydrates as they are used in what could be considered an 8 hour fast Currently, my main goal is aesthetics. My workouts in the mornings are all supersets (3 sets of different exercises in one group, repeat every group 3 times). I've had around 1 year of gym experience, with around 14% body fat. With the above being said, my questions are: 1. Does using fat as energy use fat in the bloodstream or does fat need to be taken from the fleshy parts of our bodies? 2. To what extent will muscle be catabolised during a 1 hour morning workout? 3. If I'm aiming for fat loss alongside muscle gain, should I eat carbs before working out? 4. If so, (as I own a home gym, I will be exercising as soon as I eat my last bite) so what fast-absorbing carb sources should I eat?",5.188707142857143,6.441270285000005,5.734428571428572,79.39400000000002,68.65,8.714285714285714,29.785714285714285,9.04235418022936,2.4572714285714294,827,31,154,15,14,267,121,200,0.012,0.953,0.035,0.6322,2,0,0,0,0,0,36,1,0,1,5,6,1,0,0,14,0,18,17,11,3,1,22,28,14,0,7,3,0,0,0,0,4,9,1,1,0,4,7,9,0,3,8,0,1,0,1,0,2,3,1,11,0,28,14,7,29,0,1,0,0,6,12,0,5,14,93,15,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22320675612833069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10667824455524344,0.0,0.0,0.0,0.0,0.5570187422061551,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10799273300546648,0.0,0.0,0.0,0.10009549961398367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13098203000663053,0.0,0.0,0.2194193447743435,0.0,0.0,0.0,0.0,0.384845798509166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10562726421664984,0.0,0.0,0.1226331674322294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10663726736538977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1257535129085625,0.0,0.2469228567681143,0.0,0.0,0.14152429722601795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1021909919980785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1859163650205444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08495205214993551,0.0,0.0,0.0,0.0,0.13576044931122833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1404399438962336,0.0,0.12540111566609774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11925290603500398,0.0,0.0,0.0,0.0,0.11412958088044454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07310261638776805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3248309991952735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09126880708960744,0.0,0.0,0.0,0.0,0.0,0.0807323597287923 fitness,zoochadookdook,2018/01/13,"Conditioning exercises/on off days. Just got some new gear in the home gym. Hey all, Recently just added a sandbag (with handles), a landmine and a 40lb kettlebell to my garage gym. I'm looking for conditioning workouts/resources as there's obviously a ton of exercises you can do but I'm not really sure on the rep ranges/such for my goals. I currently teach grappling and am looking to increase my cardio/explosiveness/functional movements. I lift gslp every other day with 2-3 days off at the end of the week which is just 3x5+ reps in the major lifts. I spent 3-4 days rolling on the mats at night as well. Thanks in advance",4.549674796747965,5.9361064065040665,5.665203252032522,78.7877235772358,70.30081300813009,9.043902439024393,31.55284552845529,9.444778638647367,2.8816113821138214,500,22,97,11,9,166,87,123,0.025,0.8909999999999999,0.084,0.7705,1,0,0,0,0,0,19,0,1,0,2,5,3,0,0,10,0,4,1,0,0,3,13,11,5,0,0,5,0,0,0,0,0,1,0,1,0,2,4,0,0,0,3,1,3,1,0,1,0,2,2,7,3,19,9,5,22,0,0,2,0,2,9,0,1,10,54,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5917839998592704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20318302663870724,0.0,0.0,0.0,0.0,0.19328197774896666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18347458879099485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23010998026034146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38528159874085055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2215589112981607,0.0,0.2152792378869528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1469614787148749,0.0,0.22650785295189985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2162096754698071,0.0,0.0,0.0,0.0,0.21120352252265712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1840133027090549,0.0,0.20626090714387132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TaylorHu,2018/01/13,"Who here trains hamstrings directly? Everything I read says that it's super important that you train them, but most of the highly recommended programs don't have hamstring training (outside of just deadlifts which kind of sorta train them a bit). Anyone here train them directly? At what point does this become necessary?",8.259444444444442,10.644597722222226,6.7194444444444485,70.93250000000003,62.51851851851853,9.844444444444443,35.72222222222222,10.125756701596842,4.173866666666667,263,12,37,6,4,78,45,54,0.0,0.87,0.13,0.721,0,0,0,0,0,0,7,0,1,3,1,3,2,0,0,2,0,2,0,0,0,0,4,2,1,0,0,2,0,0,0,0,0,0,1,0,0,7,0,0,0,0,1,0,0,1,0,0,0,0,1,5,2,4,2,2,3,0,0,0,0,6,3,0,2,0,25,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23050966890258234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3640894644969632,0.0,0.0,0.0,0.0,0.3599091656977668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2884923581985997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29628194817214515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3483095286823213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3432957184717801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31164030095034384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3297545493671356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2621631079749839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,shortyafter,2018/01/13,"Why do I only start to feel sore the day after exercising, immediately after exercising? I'm not sure if this is just a running / weight lifting thing or something more general and documented by others / any type of science. I lifted weights yesterday, nothing crazy but a decent 30 minute workout. Today I went for a run, again nothing crazy but a decent 25 minute moderate paced run. I did not notice any soreness from yesterday's workout, until I was in the shower after today's run. This is not the first time this has happened, although to be honest I can't remember if it's always the weight-lifting / running combo, or if it's exercise in general. I also wonder if the impact of running outside matters at all, I can't recall noticing this on a treadmill but again my memory is not 100%. All I know is that this phenomenon has happened to me on more than one occasion. It's nothing painful or pressing, it's just mere curiosity. Thanks.",6.506414708886624,7.145421674157301,7.691695607763027,68.73854443309503,65.40449438202248,9.843513789581207,36.968335035750776,9.800150414767053,3.915993258426967,750,37,122,15,11,256,104,178,0.019,0.88,0.1,0.9246,1,0,1,0,0,0,23,0,0,0,1,5,4,0,0,10,0,12,8,0,0,3,27,21,14,0,4,16,0,4,0,0,0,6,0,1,0,12,1,2,0,4,5,0,7,6,1,0,2,3,4,11,3,18,17,4,26,0,0,0,0,0,5,0,8,14,90,23,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11503059686066905,0.11968827652775617,0.0,0.0,0.19563532768049988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09276635269081733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07273096452724831,0.0,0.0,0.0,0.0,0.12235214596835095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2543984565845317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0790519398340687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4140615603811647,0.3275307142936805,0.0,0.0,0.09747123254147992,0.10939851433581248,0.15305829763448284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16294523101027436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.110736792994794,0.0,0.0,0.10181228623356288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13556962009495996,0.0,0.0,0.0,0.0,0.13243061971624118,0.0,0.0,0.095562400588002,0.0,0.0,0.0,0.08387557382071023,0.0,0.272691271500769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5254833343892955,0.0,0.13334320858778234,0.12979525909177456,0.0,0.0,0.0,0.15599078626556706,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,qwerty5151,2018/01/13,"Confusion about Transverse Abdominis Regarding the common suggestion of ""engaging your abs"" during various lifts, I just realized I don't fully understand the optimal way of accomplishing this. Generally, I just squeeze my abs as tight as possible without focusing on specific ab muscles. However, after reading about the function of the transverse abdominis (TVA), I'm not sure I'm doing it right. My confusion stems from the fact that when you engage your TVA, your stomach sucks in (e.g. vacuums). However, when I squeeze my abs during a lift, my abs tend to bulge out, which I assume is the rectus abdominis. I though I was doing it right because when wearing a belt, you are supposed to ""press your abs into the belt"". However, I also see suggestions of pulling your stomach towards your spine. If I focus on pulling my stomach towards my spine, I don't feel as supported as when I just focus on squeezing my abs. If I'm squeezing my abs, am I likely already engaging my TVA? ",8.175932203389834,8.438806056497183,8.779666666666667,63.642381355932216,61.88135593220339,12.503728813559322,43.12372881355933,11.979248473330829,5.770202711864407,780,45,121,24,10,262,94,177,0.064,0.878,0.059,0.036000000000000004,3,0,0,0,0,0,31,0,8,0,1,11,9,1,2,9,0,8,6,6,0,2,19,17,12,0,2,7,0,7,1,0,0,0,0,1,0,5,2,0,1,4,1,0,2,4,3,0,0,1,8,29,6,23,16,1,19,0,0,1,0,10,10,1,5,7,87,34,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29150083866489696,0.21124409827521384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1610260094895991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13356435102962025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1290524480318591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2977942833392609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2642257839069976,0.0,0.0,0.0,0.0,0.0,0.0,0.4511726577741277,0.0,0.0,0.0,0.0,0.21049677692901625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2997591692720973,0.2489623016140765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25953025856724776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2749939422037356,0.0,0.0,0.0,0.0,0.0,0.2096733879709312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25463531883367113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Bluelight01,2018/01/13,"Looking for a specific thread. Hope someone can link it to me. Awhile back a user did a post about the best exercise to do for your back. He later did a couple others for chest and legs. I thought I saved the threads but can’t find them. Does anybody know what I’m talking about and can link me to the thread? Thank you! ",1.1251948051948055,3.3333140303030326,2.0325974025974034,97.28318181818184,82.93939393939394,4.983549783549783,21.549783549783545,6.18269132825596,0.08539653679653725,250,8,56,2,7,78,47,66,0.0,0.8440000000000001,0.156,0.8398,0,0,0,0,0,0,7,0,2,1,1,4,4,0,0,7,0,6,3,2,0,0,10,12,3,0,1,1,0,0,0,0,0,1,0,0,0,3,2,0,0,5,1,0,0,1,0,0,0,3,1,7,4,8,9,1,4,0,0,1,0,5,0,0,1,3,37,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4431234766118593,0.0,0.0,0.0,0.0,0.0,0.3023849677363194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31882123397165296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2521531011076448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2633545784008814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2861878593642497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15835411137692745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2419648817010204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27595830151518513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24413993723090166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23159587542400975,0.0,0.2652804364861825,0.0,0.0,0.0,0.0,0.0,0.22875083416762534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Basblob,2018/01/13,"Deadlift working one side more than other Hey there, I've been following the dumbbell stop gap program for a while now and have been making pretty good progress overall. I was wondering if I could get some advice on my straight leg deadlift. When I do them they are first and foremost quite difficult even with low weights, but I also seem to feel the movement only in my left lower back/side and not my right. In general my right side is smaller/weaker than my left (though I am right hand dominant). Is this a form issue? Should I be strengthening my right side in general? Thanks for any advice 😁",4.6109649122807,6.465892552631582,4.565789473684212,84.88885964912285,70.84210526315789,7.522807017543862,29.333333333333336,8.167268648758528,2.0684807017543867,477,19,88,7,9,147,83,114,0.077,0.753,0.16899999999999998,0.918,1,0,0,0,0,0,12,0,0,2,4,6,4,0,0,4,0,12,3,2,1,0,17,19,9,0,3,3,0,3,0,0,1,0,0,0,0,2,4,1,1,3,0,0,2,1,2,0,2,3,3,14,2,10,13,3,22,0,1,0,0,3,15,0,4,5,60,16,2,0.0,0.0,0.0,0.0,0.0,0.3248216861630088,0.0,0.0,0.0,0.0,0.0,0.13291182030132898,0.0,0.0,0.0,0.11302317916665887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12779921448950604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13269891374285175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1097749699242222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08403681412952145,0.0,0.0,0.0,0.0,0.14137148621531415,0.0,0.0,0.0,0.0,0.08683377734968514,0.0,0.0,0.13940250003112206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17347189132580704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3611583015970533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1109412432290899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11262289597431265,0.1264042443963487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1690873640089504,0.0,0.0,0.0,0.0,0.0,0.1767764726739864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5677430016229138,0.0,0.0,0.0,0.0,0.0,0.15130421914239736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13895246138727413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15301663392600348,0.0,0.0,0.0,0.0,0.16329279431280036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20238947554765385,0.0,0.0,0.0,0.0,0.0,0.0,0.1802391704348449,0.12099716376963672,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jokemaestro,2018/01/13,"Mixing hypertrophy training with gymnastics ring training? Anyone have any experience with hypertrophy training while gymnastics ring training'? How did you go about it? What programs did you mix together in order to get the best results? I don't want the endurance training I'm doing with rings to tire me out too much, but I also want to stay focused on my hypertrophy training to make sure I keep growing while working on endurance. Thanks! 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I have higher lifts than that guy (especially squat and deadlift) but the reason I am comparing is that I am above 20% bodyfat and exactly 200 pounds. I'd estimate my bodyfat to be 23-25%, so when you calculate for lean mass I end up weighing around as much as the guy in that thread. So in my case, how much of an impact should bodyfat be playing on my lifts? I started off untrained at 187 (and 5'10) so overweight, which is why I assume my deadlift and squat are a fair bit higher. It shouldn't play as much of a role, if at all, on OHP or bench, right? I'm maxing at 135 on OHP and 210 on bench after almost four months, currently on a cut. Unfortunately I seem to have plateaued on the bench and OHP due to the 500 calorie deficit, but my lower body lifts still seem to be progressing. 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I've read in numerous places: Big muscle groups - up to 20 sets/pw and no more than around 10 sets/pw for smaller muscles. Cool, OK... To be clear I'm at the stage where every lift I'm doing ISNT mega heavy, so in terms of intensity I get that an advanced lifter can obviously make progress on the above sets/pw. Maybe I don't know wtf I'm talking about, but working the same body parts twice a week -let's use back as an example - it seems the total sets per workout (within the 20 sets/pw parameter is WAAYYYY to little to be effective. FULL BODY routines take the sets/pw number well into the workout. Im doing body parts TWICE A WEEK. Fitting in three back workouts of 10 sets, for a total of 20, that's fine and fits in well. But generally I feel like two exercises for say, biceps isn't enough, or one for Lat raises (eg 4x8= only 8 sets and 64 reps in a week) and so on. What am I missing? I don't want to ''overtrain' by doing too many sets every week. Maybe my work ethic is too much and I want to do as many exercises as possible...if I only do 5 exercises in one workout I always feel I should have done more despite busting my tail. Any info that can shed a light is much appreciated.",2.3222214627477804,3.8568307368421095,4.208161312371839,86.42738892686262,76.21804511278198,6.941626794258375,24.120984278879014,7.686295010490155,1.0699834586466164,1000,32,216,14,22,340,147,266,0.028,0.8490000000000001,0.123,0.9685,0,0,0,0,0,0,38,0,0,0,5,11,7,0,0,15,2,21,7,4,3,4,27,37,13,0,3,3,0,2,1,0,1,3,1,0,0,5,7,0,0,6,8,0,1,5,1,2,6,1,6,11,6,37,32,13,39,0,1,1,0,3,22,0,2,10,124,16,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0915477867786967,0.0,0.0,0.07481927965067434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0979436218641698,0.0,0.0,0.0,0.1692014901461478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3666315975659473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11259152772602166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11368296761502765,0.0,0.0,0.0,0.18539791544722325,0.0,0.0,0.0,0.0,0.0,0.1112616711663549,0.07860031325360538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05748237413380964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1188435084676803,0.0,0.0,0.0,0.0,0.0,0.06046565580458822,0.0,0.0,0.0,0.0,0.11250577149530576,0.0,0.05375158463110243,0.11027175376535236,0.0,0.0,0.09239144551736288,0.0,0.0,0.0,0.0,0.0,0.07344107609741847,0.2230917092504303,0.22106538963584074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1617588408423368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14910859898120135,0.16735460071561134,0.0,0.0,0.0,0.2382879504561918,0.0,0.0,0.0,0.1149504131550116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11005257786268563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08749454983566643,0.0,0.0,0.0,0.10016062871182632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08272345619835544,0.08843216236942505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1074762926956687,0.0,0.0,0.09502437741818916,0.0,0.0,0.1297886009361068,0.0,0.529521941995961,0.0,0.19784742823975715,0.0,0.0,0.0,0.0,0.0,0.0,0.16019582354288345,0.0,0.0,0.0,0.0,0.0,0.0 fitness,still_not_clever,2018/01/13,"Endurance/strength decrease? Hey guys! First time poster here. I read through the wiki and wasn’t able to find an answer to a question i’m having so hopefully you guys can help me out. I’m a 20y 5, 1” F I typically bike during warmer seasons but recently started doing some workouts at home because i work from a desk all day and wasn’t feeling too good about my inactivity. Anyways, I’ve been doing the 30 day shred (i know i know, I’m trying to find something better) but in the meantime at least something moves me around without too much difficultly as I haven’t been active for a while. I’m not even doing it for any results for weight or my body, just simply want to be moving. I just want to be more active and then move into actually trying to do things for results. However, I find that as the days go by, instead of gaining endurance/strength, i’m sort of losing it. When I started out, I was able to do more push-ups and cardio without stopping and feeling too bad. The last few days though I feel like I can barely get through half of it and do the strength parts without feeling terrible (ex. few days ago I was doing 10-14 push-ups at one time while today i could barely get out 5). I do feel a little better while doing the cardio though most of the time. I was even able to push through the first few days when I was sore, and it was fine. I haven’t done anything different with eating or drinking water since i started. I even feel really excited to be moving around. Does anyone know why this might happen? Should I give myself breaks (vs. doing it everyday)? Maybe I need to prepare in some way before hand? I don’t intend to keep doing the shred, but I’m nervous to start a different workout/plan because it’s discouraging to feel like I’m not improving even with something as simple as this. Any help is very appreciated. Please let me know if I need to include more details. 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Hi, still a novice lifter here. I started lifting overweight, went on a cut first and now I am lean enough to bulk. My tdee is about 2200 and because I was ignorant, I cut a little too much, eating only about 1300-1500. Now I'll know to keep my cut deficits smaller in the future. Regarding my bulk... to lean bulk i need to be at a surplus of about 300 calories or so. So given my tdee of 2200, I need to eat 2500 calories. Because I've been used to eating so little on my first cut, I can't get myself to eat 2500. When I started this bulk a week ago, I could barely reach 2500 calories because I automatically thought I was eating too much before even logging in the calories to make sure. I've hit close to 2500 in the past few days but I feel like a fatass because I'm basically eating twice as much as I did on a cut. Is this normal? To feel like you're pigging out from a cut to bulk (from eating very little to a LOT)? Bulking should be about stuffing your face though, granted you are lifting heavy and frequently? Edit: I've been so used to eating ""clean"" on my cut so I've somewhat been eating ""clean"" on my bulk as well, making my meals and snacks not very calorically dense but voluminous, hence making me feel more like a fatass?...",4.6305006735518655,5.192875812977103,5.463336326897171,83.34320386169736,69.49618320610686,7.538751683879659,28.007184553210607,7.285733465282438,1.404137135159408,1021,33,208,9,17,334,129,262,0.084,0.8490000000000001,0.066,0.5289,0,0,0,0,0,0,38,0,2,0,2,19,14,8,0,15,0,15,13,1,5,1,30,36,17,0,5,4,0,3,3,0,1,1,0,2,0,2,6,12,2,5,0,0,2,2,9,1,3,9,3,25,5,36,22,8,30,0,0,0,0,3,14,0,3,17,127,27,1,0.0,0.0,0.0,0.0,0.0,0.0,0.07364597607321324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20258075222914074,0.0,0.07069550691332753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06633313206882482,0.0,0.0,0.05358014081030865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7651101381307607,0.0,0.0,0.0,0.08584451173762417,0.0,0.054873980294559546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12602420622144198,0.17805848110499534,0.0,0.0,0.0,0.1413367027865612,0.0,0.0,0.0,0.0,0.04340620626430616,0.0,0.047216643275607456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07384589167311294,0.0,0.0,0.04565894793508163,0.0,0.0,0.0,0.0,0.0,0.0,0.12176701491659378,0.2498058871710928,0.0,0.0,0.0,0.0,0.0,0.07063219058650112,0.0,0.0,0.16637092041134946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18322149310499095,0.12320648622788567,0.0,0.0,0.0,0.0,0.08140138918132007,0.0,0.0,0.0,0.0,0.0,0.06318657177444062,0.0,0.0,0.0,0.0,0.0793098732788489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11760981162631685,0.0,0.06634830778597878,0.0,0.0,0.0,0.0,0.0,0.0,0.07830252158881125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08162630865259753,0.06595674931675875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14350999896941224,0.0,0.13710046063210055,0.0,0.0,0.06664227942942524,0.0,0.07469947447757108,0.07701658721070916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,yellerfeller0222,2018/01/13,"Advantages to increasing weight after each set? The strength and conditioning coaches at my school give athletes/teams lifts that for bigger exercises (i.e. bench, hang clean) increase in weight after each set, such as 60% 1RM, 70% 1RM, 80% 1RM, and 85% 1RM. Is there an advantage to increasing the weight per set for athletes?",7.269642857142857,9.175132392857149,6.095000000000002,76.3,64.35714285714286,9.885714285714286,33.64285714285714,10.125756701596842,3.5758,258,11,43,6,4,77,41,56,0.0,0.831,0.16899999999999998,0.8541,0,0,0,0,0,0,17,0,0,0,3,2,3,0,0,3,0,1,4,0,0,0,4,2,3,0,0,0,0,3,0,0,0,1,0,1,0,1,4,3,0,0,2,0,4,0,0,0,0,0,3,1,3,9,2,5,12,0,0,0,0,1,3,0,0,2,21,2,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2453253323342369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2588185465128867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.9342528786661848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Fettinem,2018/01/13,"Smolov Jr Question When I run this program for bench, am I not supposed to do any accessory work on the bench days? Or can I include some tris/shoulders? On off days can I do deadlifts/back/bis? And would this work on a clean, lean bulk? Thanks.",0.3332653061224491,2.771863959183676,1.1073469387755104,99.59122448979595,93.08163265306122,3.6163265306122447,21.285714285714285,5.288315135182226,-0.2597020408163262,190,7,42,1,7,58,38,49,0.0,0.856,0.14400000000000002,0.7622,0,0,0,0,0,0,10,0,0,0,2,1,1,0,0,2,0,6,0,0,0,0,6,7,3,0,1,2,0,0,0,0,1,0,0,1,0,2,1,0,0,1,0,0,1,1,0,0,0,0,0,4,1,6,6,1,8,0,0,0,0,1,4,0,3,3,25,6,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2492363579902345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2818201629809887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4727315493131454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4105701210585784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3374290905001576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5336408451336202,0.0,0.0,0.2603550438543152,0.0,0.0,0.0 fitness,ellesde9,2018/01/14,"Lifting heavy in a deficit I've been lifting several years, and I'm a little embarrassed to say that I have no idea what happens to muscle when lifting in a deficit. I get that in a caloric surplus your body will use excess calories to repair muscle tissue damaged while lifting. But what happens to damaged muscle in a deficit?",9.034784946236565,7.8991746290322595,8.26677419354839,72.60349462365595,60.774193548387096,9.556989247311831,46.4731182795699,7.793537801064563,4.283853763440861,265,16,43,2,3,83,38,62,0.285,0.715,0.0,-0.946,0,0,0,0,0,0,4,0,1,0,0,1,3,0,1,5,0,3,1,1,1,0,4,8,4,0,0,1,0,0,0,0,1,0,1,0,0,4,1,0,0,1,0,0,0,1,3,0,0,1,1,3,0,8,6,0,8,0,2,0,0,2,5,0,0,3,28,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3515584478530069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16535738624453658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5597570990087015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3572882454131304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3172146115049707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2516922846260541,0.0,0.0,0.0,0.0,0.0,0.3575531804993608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2733530567615188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20381463622105891 fitness,konrad1198,2018/01/14,"Too strong for resistance bands (Theoretical question, in no way am I saying I am too strong for the use of resistance bands in my training) Does anyone know, from personal experience maybe, if one can possibly become too strong to use resistance bands for exercises in training. I love the versatility of this sort of equipment, but is it possible, after years of consistent training with them, I end up finding that even the heaviest resistance is too light? Or is there a way to infinitely increase the resistance, and thus the difficulty, of these bands?",10.071958762886599,9.891120731958763,9.980123711340203,58.063587628865996,58.17525773195877,14.357938144329893,43.11134020618557,13.348371206891418,6.275999587628865,449,23,70,16,5,148,62,97,0.046,0.833,0.121,0.7691,0,0,0,0,0,0,13,0,0,1,3,6,4,0,0,6,0,6,2,0,3,0,12,10,4,0,1,3,0,0,0,0,0,1,1,0,1,4,2,0,0,3,5,0,1,1,0,0,2,0,2,6,4,17,10,1,11,0,0,0,1,9,4,0,4,4,52,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15001708482555293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2369516226350329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18775256924122147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19002601744942613,0.0,0.0,0.14170705782214926,0.0,0.0,0.0,0.0,0.20986930102511372,0.0,0.0,0.0,0.0,0.0,0.0,0.19609316125402626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11791007578461732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1936381204269816,0.0,0.0,0.0,0.21554249679815785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14538340792028145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1873352063507747,0.0,0.0,0.0,0.4837417016081954,0.0,0.0,0.0,0.0,0.0,0.0,0.2403430774777707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1706173341641252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37060150572003103,0.0,0.0,0.0,0.3405967379281839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13816200185608846 fitness,GeckoPain,2018/01/14,Wrist flexibility exercises I have cysts that grow in my wrist which make it difficult to bend them. Awhile ago I did some wrist curls and got rid of the cysts temporarily. When I told my doctor he suggested that I work and stretch my wrists to keep the cysts away and get rid of them when they show up. Are there any wrist stretches and exercises you would suggest?,5.284714285714287,6.697195185714289,5.041428571428573,83.85357142857143,68.57142857142857,9.028571428571428,26.857142857142854,9.3871,1.9423714285714284,293,9,61,6,5,90,49,70,0.036000000000000004,0.929,0.035,-0.0258,0,0,0,0,0,0,4,0,1,3,1,3,1,0,0,2,0,4,11,5,1,0,8,9,6,0,1,0,0,0,0,0,1,6,0,0,0,4,4,0,1,0,3,0,1,0,1,0,0,3,0,11,0,7,5,1,10,0,0,0,0,8,6,0,1,3,36,15,2,0.0,0.0,0.0,0.0,0.0,0.0,0.3286601884997993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25213244356354225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3483452722824754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3794929799778151,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19370904825412275,0.0,0.0,0.0,0.29653408715836715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3295523526376168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2474880546943529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3542811851528821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2699208320844692,0.0,0.0,0.2633803267324815,0.0,0.0,0.0 fitness,princeofropes,2018/01/14,"Do muscles still grow physically bigger even if I'm now plateauing on many of my different weight lifting exercises? So let me try and explain. Been weightlifting for 8 months now, in all that time I've been increasing fairly quickly the size of the weights I can lift, and the size of my muscles have been increasing too . But now I seem to be stuck on a lot of weight exercises I do, for example converging shoulder press, for the last 6 weeks I havent been able to increase the weight I can lift, ,nor the number of times I can lift the weight (ie plateauing) This is despite being on a clean bulk, and even though I feel I am pretty much pushing myself to the max each time (the last 4 sets I do (of 6) are to failure). But even though I am having difficulty lifting heavier weights now, will my muscles still grow bigger in size if I am pushing myself to my limit each time/ doing many of my lifts to failure? Or does the fact that I am not progressing in the weight sizes I can lift, also mean muscle growth has stopped? As I said, have been on a clean bulk for the last 3 months, gaining around 1kg a month. Made this [post](https://www.reddit.com/r/Fitness/comments/7mobv5/progress_on_converging_shoulder_press_has/) a week ago which kinda ties into what I am talking about here: Thanks in advance for your help ",10.873548387096774,7.853272806451613,9.355387096774193,72.16058064516129,58.83870967741936,12.016774193548384,40.12258064516129,9.642632912329526,3.6624874193548393,1048,38,198,13,10,321,134,248,0.065,0.862,0.07200000000000001,0.5722,1,0,0,0,0,0,41,0,1,0,4,20,1,0,0,17,0,29,10,1,1,2,24,38,14,0,2,6,0,10,0,0,1,2,1,2,0,6,7,7,2,4,3,0,9,3,0,0,0,8,11,24,1,30,26,8,43,0,0,0,0,5,12,0,6,21,137,30,0,0.0900394383580645,0.0,0.0,0.0,0.0,0.0,0.07981452943558526,0.0,0.0,0.0,0.0,0.07200450632459109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08015418960814999,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09407204916660937,0.0,0.0,0.07879411927220993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1784105995600021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04552664541625505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06035153758150692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22018247899672616,0.0,0.0,0.0,0.09207142607970956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07654831065124061,0.0,0.0851974936369421,0.0,0.1825717164928209,0.0,0.09807934433777933,0.0,0.0,0.0,0.0,0.0,0.0,0.2156058620131742,0.0,0.06618934726373632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0862328927474164,0.0916024785725485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08564812470243477,0.0,0.0,0.0,0.0,0.08196852303637536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14381122356286866,0.07527700216650661,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07237028991890533,0.0,0.08289621766005104,0.0,0.0,0.0,0.0,0.17692658206319994,0.0,0.21001088233828044,0.0,0.0,0.0,0.0,0.06113086830116617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14444841271128214,0.7675064540794043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ps3fan-gmail,2018/01/14,"Clean and Jerk alternating legs I started adding olympic lifts to my Greyskull LP routine to help with my sprinting and jumping. I wrestled my whole life so I feel very comfortable jerking with either leg forward. Would it be beneficial to alternate which foot I lead with? Or should I just pick a foot and stick with it? Thanks! I tried cross posting this from Weightlifting, but it didn't work so I just created a new thread. I read the faq and it doesn't seem to be breaking any rules, but if it is, mods please delete. ",2.661954545454549,5.345976850000007,2.4694545454545462,93.5497272727273,80.5,5.636363636363638,26.09090909090909,6.980632752743323,1.0706000000000002,415,17,84,5,11,123,71,100,0.017,0.8140000000000001,0.168,0.9161,0,0,0,0,0,0,10,0,0,0,2,4,4,2,0,3,0,7,5,4,2,0,21,11,10,0,3,7,0,2,0,0,2,1,0,1,0,7,8,0,0,2,2,0,4,2,2,0,0,1,2,11,2,9,6,2,8,0,0,0,0,1,1,0,3,3,51,18,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20210109483197736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1502694603619664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19920187181526766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2099158555850896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2870303736315423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3262281256862768,0.0,0.0,0.2846282685694857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29727292990490234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2705528951391988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21035438495805664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2736149298928217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20177420293292309,0.0,0.0,0.0,0.0,0.0,0.0,0.2452149414656361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3318048189142021,0.0,0.0,0.0,0.21635968347120535,0.0,0.0,0.21111702896110465,0.0,0.0,0.0 fitness,speedy2686,2018/01/14,"Nothing but ""GPP""? I'm getting back into exercise after a long lay-off. When I go into the gym, I find myself drawn towards high-intensity cardio and ""GPP."" For instance, tonight, I did 2000 meters on the rower and several rounds of prowler pushes super-setted with farmers' walks. If I did nothing but workouts like this for a while—say, several weeks—what might be the pros and cons? Is this just a stupid idea? For context, I'm mostly interested in losing fat. I know this comes down to nutrition.",4.036595744680849,6.138807712765956,5.06058510638298,79.70875000000002,72.93617021276594,7.253191489361702,28.77127659574468,8.07648339933343,2.166834042553192,391,16,68,6,8,128,71,94,0.125,0.836,0.04,-0.8251,1,0,0,0,0,0,20,0,0,0,1,4,4,1,0,6,0,5,3,1,0,0,16,11,7,0,1,4,0,1,1,0,1,3,0,0,0,3,7,1,0,3,3,0,4,0,2,0,0,2,1,6,2,13,7,1,16,0,1,1,0,0,7,0,3,6,43,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17986505906665365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20149578626501105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21379272053797788,0.0,0.0,0.0,0.0,0.0,0.12221016032351467,0.0,0.13293844455131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2471424777316619,0.0,0.0,0.0,0.0,0.0,0.2640598932125936,0.0,0.0,0.0,0.0,0.0,0.0,0.12855275380142764,0.0,0.0,0.0,0.0,0.0,0.0,0.11427833095617193,0.0,0.0,0.20700610529905755,0.0,0.2616893972922905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2481452807856912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4488926642579789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18601742053937464,0.0,0.0,0.0,0.0,0.0,0.528511395897239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GodLovesTheJags,2018/01/14,"PHAT on a Cut I started cutting about 3 weeks ago and have been running Nsuns 6 day row variation on it. I'm 18, M, 6'1 and 195 LBs. I eat roughly 1,900 calories a day; 180g Protein, 110g fat, <25 Net Carbs. My energy levels have been solid and I've felt really good in the gym since starting my cut. My goal is to cut down on the bit of stomach fat I have left while keeping most of my strength if not going up. With that being said I want to start placing a higher emphasis on hypertrophy; which is where PHAT comes in to play. I'm used to a ton of volume with Nsuns so the volume on PHAT shouldn't be too drastic of a change. I get 8+ hours of sleep a night and always make sure to get at least 175 grams of Protein. My only hesitation is that I've read that PHAT on a cut is counterintuitive. That the amount of volume requires you to be eating enough to gain or even maintain muscle due to recovery. Is it true that I won't be able to gain or maintain muscle on 1,900 calories a day while running PHAT? It's been working fine on Nsuns; all of my lifts have gone up 5 lbs a week as normal. (Squat 250-265; Deadlift 270-285; Bench 235-250). If I'm getting 180g protein and getting enough sleep, will I run into problems?",4.048546511627908,4.106100550387598,5.1514631782945735,86.84952034883725,70.62790697674419,7.69031007751938,27.752906976744185,7.1686216300943375,1.2422627906976746,954,30,212,8,16,316,147,258,0.059,0.828,0.113,0.9248,0,0,0,0,0,0,34,0,1,0,6,5,12,5,0,13,0,19,7,5,2,3,27,38,13,0,6,5,0,2,0,0,3,2,1,0,0,9,9,4,2,1,3,0,6,3,6,0,0,6,3,14,6,36,25,8,39,0,0,0,0,2,19,0,5,14,113,23,4,0.14300617961061374,0.0,0.0,0.0,0.0,0.0,0.1267663497256768,0.0,0.0,0.0,0.0,0.0,0.11899259742222568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15612570985899832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15128157608530154,0.12318716110202757,0.0,0.0,0.0,0.0,0.0,0.0,0.27668146572835195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29266204654707234,0.0,0.0,0.0,0.2955272229983993,0.0,0.0944542329094088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1373083587898891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2988593059365949,0.0,0.08127370745141416,0.11994679857514676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14083228051524016,0.0,0.0,0.0,0.0,0.0,0.0,0.12711046317496166,0.0,0.0,0.0,0.0,0.0,0.0,0.15537663257736614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0954577353512682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13420161206027711,0.14011569293150272,0.0,0.0,0.0,0.0,0.0,0.10876264369912693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14941102037931253,0.0,0.0,0.0,0.0,0.0,0.0,0.13683760048093974,0.0,0.0,0.0,0.0,0.14304487911377914,0.0,0.09161342054106933,0.0,0.0,0.0,0.0,0.0,0.13603162489531012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11829618955898392,0.0,0.28621891392651466,0.0,0.0,0.0,0.0,0.0,0.3036615299314782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13478163187438516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1235114237633478,0.0,0.0,0.08434874989669262,0.0,0.2294218625677101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1041102019519057,0.0,0.0,0.0,0.0,0.0,0.0 fitness,drummerakajordan,2018/01/15,"PPL Workout Critique Hi, I changed to PPL about two weeks ago and am really loving the progress. I'd love any feedback on how to increase strength while keeping my cardio. For context I'm a 24 year old male, 6'1, 165 lbs. Push: Bench max is 205 Bench: 1:12 @ 135. 1:10 @ 155. 1:6 @ 185. 1:8 @ 165 Incline Dumbbell Press: 3:10 65s Tricep Pulldown: (Narrow/Wide/Reverse) 3:7 (each grip) 50lbs. Arnold Press: 3:8 @ 50 lbs. Cable Flys: 1:10 @ 140. 2:10 @ 130. Pull: Seated Rows: 1:12 @ 130. 2:10 @ 145. 1:6 @ 160. Bench Rows: 3:10 @ 70 Seated Bicep Curls: 2:6 @ 40. 2:10 @ 35 Lat Pulldown: 2:10 @ 130. 2:6 @ 145. Seated Machine Preacher Curl: 2:10 @ 40. Dumbbell Shrugs 3:10 @ 75 lbs Lateral Dumbbell Raises 2:10 @ 20. 2:10 @ 17.5. Legs: Squat Max is 255, Deadlift max is 245 Squat 1:10 @ 135. 1:10 @185 2:6 @ 225 Deadlift 1:10 @ 135. 1:6 @ 185. 2:6 @225 Calf Raises 3:12 @ 180 Glute Bridge 4:12 @ 75 On the Push/Pull days I like to run 3 or 4 miles after lifting. Thanks for any feedback!",-0.7073073233130778,-0.8751120451977368,-0.15421383647798592,102.11646945954591,138.37853107344634,1.7878264577337166,16.333972923995308,4.238841938385371,-1.0729427779554417,716,23,144,2,53,212,119,177,0.029,0.848,0.122,0.9598,0,0,0,0,0,0,105,0,0,0,2,3,5,0,0,3,0,4,6,3,1,0,5,9,4,0,0,1,0,3,1,0,0,1,0,0,1,0,2,0,1,0,1,0,4,0,0,0,1,0,3,3,5,9,9,2,15,0,0,0,2,4,3,0,1,9,25,3,2,0.0,0.0,0.0,0.0,0.0,0.0,0.24748636465356585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3797195039264667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29534752231513955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18005538080705194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2481581784809435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13639883427559668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5039623469524022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2929644494977193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1788571845150723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2570419658838438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2727294671694105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22395053127980025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1797901326492488 fitness,Pervez_Hoodbhoy,2018/01/15,"Looking for suggestions for HIIT workout I am doing Phraks GSLP for beginners right now. I am looking to lose weight and increase cardio vascular health, so I want to include Cardio on the rest days. Especially I want to do the HIIT beginners program from the wiki. My only problem is, I am looking for a suggestion which exercise I should do. I go to reasonably well equipped gym, so I have access to a lot of possible exercises. I was originally planing on using some of the cardio machines, but it is basically impossible to switch the intensity fast enough for the HIIT program. I tried treadmill, stationary bike and elliptical/ cross trainer. The cross trainer was the best option but also not ideal. Other options are rowing machines, there is also a cross fit like area with battle ropes, kettle bells and similar stuff. I have also bought a jumping rope, but my proficiency is not yet high enough, so that I dont think that would be a good option. What would work best? Thanks for your help! (Ps: hope that this fullfills the requirements for posts.)",6.228863126402395,8.043448225130891,6.782023186237848,70.73828534031416,66.74869109947645,9.436200448765893,33.53814510097233,9.784248007369934,3.634357965594616,845,38,133,19,14,276,117,191,0.052000000000000005,0.758,0.19,0.9829,0,0,0,0,0,0,26,0,1,0,6,10,11,1,0,14,0,20,7,0,3,0,27,31,12,0,8,5,0,1,1,0,3,6,0,0,0,9,4,1,1,2,5,1,6,3,3,1,0,3,4,15,8,19,24,8,20,0,1,3,0,4,6,0,6,8,102,24,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3577771352219737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3130050435152679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.096176382100358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1747790118514621,0.0,0.0,0.0,0.0,0.0,0.0,0.30818189117218386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0847539005402805,0.1250829986147772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15851800097569496,0.0,0.0,0.09995855965280773,0.15756381871056993,0.0,0.14811953789310195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07285728615570154,0.0,0.0,0.0,0.37569441146312255,0.16683809732703975,0.0,0.12678482078803466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1134199309424191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16812143936567864,0.14282512259253638,0.0,0.0,0.14269707565961925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15333026922429924,0.0,0.0,0.0,0.12735603211867444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17071793899195056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13729868119388924,0.0,0.0,0.0,0.09555635255444606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10124934327410516,0.0,0.0,0.0,0.0,0.12880026337527528,0.0,0.0,0.17592123661185066,0.0,0.0,0.1815999173897233,0.1340855976001574,0.0,0.0,0.0,0.0,0.0,0.0,0.10856826860931884,0.0,0.0,0.2118750586109171,0.0,0.0,0.0 fitness,top_kek_nice_meme,2018/01/15,"Should I measure my farmer's walks by time or steps? So I've added farmer's walks to my pull days for grip strength. I do them with a Fat Gripz on the dumbbell handles because I hate myself. I was thinking about how I should be measuring them. I would use distance, but I have a home gym with really limited space so I'm constantly turning around, making it kind of pointless. So far I've been using steps (3x32 steps), but I wonder if time would be a better measurement of progress. Maybe it doesn't really matter, but does anyone have any opinion on this? What amount of steps or time would be the best for strength? ",4.226384335154831,5.584127303278688,4.204863387978143,89.05971766848816,71.04918032786884,7.38943533697632,26.67030965391621,7.793537801064563,1.3637839708561024,489,16,100,6,9,150,78,122,0.064,0.773,0.163,0.9461,0,0,0,0,0,0,14,0,0,2,6,6,6,1,0,5,0,14,1,1,4,0,23,22,10,0,6,6,0,1,0,0,5,1,0,1,0,4,3,1,1,2,1,0,7,1,1,0,0,2,1,13,5,13,12,2,17,0,0,0,0,2,5,0,5,5,60,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13371187200542356,0.0,0.0,0.0,0.0,0.1374849048585223,0.0,0.0,0.17503810637571998,0.0,0.0,0.0,0.0,0.0,0.1198608910304276,0.0,0.0,0.0,0.20634600646571466,0.1738990022910171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2124819783934833,0.0,0.0,0.0,0.0,0.1268069813818286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17206802911207894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1941266680351388,0.0,0.0,0.0,0.0,0.0,0.0,0.19723109776259667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2047548782536211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13124884138055298,0.0,0.19753643193188786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2519262636323365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12598948260127976,0.0,0.0,0.3439611891389739,0.0,0.0,0.0,0.0,0.0,0.21387174475979248,0.0,0.0,0.0,0.3396420668592057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2132316314692472,0.0,0.0,0.0,0.4190306813243352,0.0,0.0,0.0 fitness,warhorse24,2018/01/15,"Has anyone here done Kris Gethin’s 8 week hardcore trainer before? My roommate has been following him for a while and we decided to do his new 8 week hardcore reboot program. We’re 1 week in and it’s been good so far, has anyone else done this one or the previous one before and have any thoughts/tips on the program? ",3.589218750000001,5.131475734375002,4.52075,85.44925000000002,72.90625,6.995000000000001,28.425,7.554174236665415,1.6951599999999998,253,10,49,3,5,82,47,64,0.0,0.944,0.056,0.504,0,0,0,0,0,0,5,1,0,0,0,2,1,0,0,3,0,9,0,0,0,0,6,10,6,0,0,1,0,0,0,0,0,0,0,0,0,2,4,0,0,1,0,0,1,0,0,0,2,4,0,4,1,4,6,0,9,0,0,0,0,3,3,0,1,5,31,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15013991261694756,0.0,0.0,0.0,0.0,0.3087530118607661,0.22621812623526605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3757398969849876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4518750304231552,0.0,0.0,0.0,0.0,0.18443574542274016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18518218411105247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2132334574994639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2992163534051249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5312960674790017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,codelaser,2018/01/15,How many exercises should I do a day if I'm doing 3 to 5 sets per exercise? Non steroid user here - I notice that I seem to really max out around 4-5 exercises per workout at 3- 5 sets per. Is this the norm? I also notice I start tiring out by exercise 3 and 4 with the order of exercises being important. I could do a ton more on the last exercise if I did it first. Is this norm?,2.0567871485943776,2.746097349397594,5.585722891566267,79.65440763052213,75.50602409638554,9.388755020080325,24.676706827309236,9.725611199111238,2.1091381526104414,292,9,66,8,6,111,54,83,0.0,0.966,0.034,0.327,0,0,0,0,0,0,9,0,0,0,1,4,0,0,0,5,0,9,7,0,1,0,11,12,5,0,4,2,0,0,0,0,1,7,0,0,0,4,5,0,0,1,7,0,0,0,0,0,1,1,0,7,0,10,8,2,12,0,0,0,0,0,5,0,3,4,44,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2205518125231988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2455145198789893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2201985186832396,0.0,0.0,0.17786387087870215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23458965089182654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2248083594919589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2796111316036574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6279850289048484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17668025820570804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2510718738078208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1952079262280237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3169838421110841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Croxxig,2018/01/15,"Modifying PHUL, help me make sure its okay Male, 24, 6' 2"", 194 lbs Bench: 135 Squat: 175 Deadlift: 255 OHP: 65 My goal is to cut for about 12 weeks and then start a slow bulk. I'm relatively untrained (mainly a distance runner) but i'm not stranger to the gym. Two of my main goals are to bench my body-weight and dead lift 300. I realize this probably won't happen till I start the bulk portion but I want to make sure i'm not setting myself up for failure. Since i'm untrained, for the cut portion I am going to add 5 lbs a week on upper body exercise and 10 lbs a week on lower until I reach a point where I can't lift heavier on the cut. Everything is at least 3 sets for now. When I star the slow bulk I will most likely up them to 4 and 5 sets. Each day I do one core workout at the end. I mainly do ab rollers, cable crunches and leg raises Upper Power: Bench: 3-5 reps Incline Dumbell Bench: 6-10 reps Bent Over Row: 3-5 reps Lat Pull Down: 6-10 reps OHP: 5-8 reps Barbell Curl: 6-10 reps Tricep Extension: 6-10 Lower Power: Squat: 3-5 reps Deadlift: 3-5 reps Leg Press: 10-15 reps Prone Leg Curl: 6-10 reps Calf Exercise: 6-10 Upper: Hypertrophy Incline Barbell Bench Press: 8-12 reps Rear Delt Fly: 8-12 reps Seated Cable Row: 8-12 reps One Armed Dumbell Row: 8-12 reps Seated Incline Dumbell Curl: 8-12 reps Tricep Extension: 8-12 reps Lower: Hypertrophy Squat (lighter than power day): 8-12 reps Deadlifts: 3-5 reps Leg Extension: 10-15 reps Leg Curl: 10-15 reps Adduction/Abduction: 8-12 reps Calf Exercise: 8-12 reps ",0.05383316782522485,2.260042943396225,2.4051307514068188,92.72407149950348,88.1194968553459,5.2341608738828205,20.632571996027806,6.7183091564049375,0.3745773584905661,1168,39,258,15,38,397,145,318,0.08900000000000001,0.875,0.036000000000000004,-0.9593,6,0,0,0,0,0,77,0,0,1,5,4,7,3,0,11,1,9,12,9,2,2,18,20,11,1,1,4,0,2,1,0,2,3,0,0,1,2,7,0,0,1,7,0,3,4,3,0,3,0,2,16,4,24,18,8,36,0,0,0,0,3,15,0,1,16,84,18,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21466537867117505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2492700402758699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17116867385954318,0.0,0.0,0.0,0.0,0.0,0.0,0.17368726880112675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10983262075281447,0.0,0.0,0.0,0.0,0.0,0.17089685990538714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12953634585970028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09441579241082043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25800159912788484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2619123998798589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18269068721317133,0.0,0.0,0.0,0.20836413846540935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1598644990091301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2735771317279652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3642855807200466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18878437556550068,0.0,0.0,0.0,0.0,0.0,0.11398820785818894,0.0,0.465058231265021,0.2353354208863637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,destradoimpulse,2018/01/15,"Viability of Zercher squats as an assistance movement in 531 for Beginners?? Been looking for a quad dominant assistance movement that also hits the upper body well, and the Zercher squat appears to fit the bill. How wise would it be to program it in and what TM% should be used?? A few things to consider and thought process as to why I want to add these as an accessory movement: * I do BJJ, and the movement itself appears to have more crossover/application than a front squat. * Front squats are a no-go given the De Quervain's syndrome in the left wrist. It's doable, but prefer not to flare it up if it can be helped. * Want to make my assistance work for now heavier on push/pull movements as my upper body is lacking in comparison to my lower body. The Zercher appears to kill two birds with one stone, and helps greatly with the training economy. For reference, I already have GHRs and Reverse Hypers programmed for core/leg assistance work, so definitely looking for something that hits the anterior chain to keep things balanced out.",7.045191972076785,7.9530633926701615,6.6185471204188495,75.96021160558466,64.28795811518324,9.50802792321117,38.42975567190228,9.516144504307137,3.743387085514833,832,43,145,15,12,259,118,191,0.048,0.865,0.087,0.5714,2,0,1,0,0,0,26,0,0,0,2,5,4,1,0,15,0,12,4,4,3,0,28,26,15,1,7,3,0,0,0,0,2,0,0,0,0,12,10,0,1,3,0,1,10,1,1,1,2,3,2,6,3,32,16,3,23,0,0,2,0,2,11,0,4,2,96,18,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1905329582792489,0.1380749473921007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5753540417923361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0981258096701522,0.0,0.0,0.1903566158823644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23145871840393545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15346681611697718,0.19102105889453933,0.0,0.0,0.0,0.0,0.0,0.18759397538976808,0.0,0.0,0.0,0.0,0.0,0.0,0.2899793250683445,0.0,0.0,0.0,0.0,0.0,0.11525089557679973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1169978742413158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1329209556796974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2294132829691115,0.0,0.0,0.1370715701270898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1686622751826138,0.0,0.0,0.14912151592859196,0.0,0.0,0.20367692425563425,0.0,0.0,0.0,0.1552407351844354,0.0,0.1557974491999573,0.0,0.0,0.0,0.0,0.25139490203669923,0.0,0.0,0.12265165108965255,0.0,0.0,0.0 fitness,Jadencallaway,2018/01/15,"How can I improve my energy and feel more awake/active? Hello! I'm a 28/M 6' ~160-165 lbs. I am having a problem with fatigue. I'm not in bad shape, I'm certainly slender but not skinny. The only supplements I am on is creatine. I get 7-8 hours of sleep a night and drink lots of water. I currently work out for ~30 minutes a day 3-4 days a week. My issue is that I feel exhausted when I'm working out. It's so hard to get 3 sets of 4 different exercises in without giving up from fatigue. My gas is on E by the last set. What can I do to feel awake and energetic throughout the day and while I'm working out? I feel like Creatine has zero effect on me. I feel the exact same when I take it for 4 weeks straight vs not taking at all for 4 weeks. Any suggestions?",0.7302008032128526,2.282229048192775,3.7958795180722937,87.55895983935746,80.80722891566266,7.077269076305221,23.717269076305215,8.021203637495839,1.2784189558232928,586,21,133,11,15,212,103,166,0.091,0.779,0.13,0.6191,2,0,1,0,0,0,23,0,0,0,4,4,7,0,0,9,0,10,9,3,2,3,27,25,10,0,1,6,0,6,1,0,0,4,0,0,0,4,8,3,0,6,2,0,0,4,5,0,1,0,6,14,2,22,25,4,27,0,2,0,0,3,12,0,1,14,77,18,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1110740616188856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13637871361728704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3160145674231261,0.0,0.0,0.0,0.0,0.17065132588163107,0.0,0.0,0.0,0.0,0.0,0.1600070693726521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4129378743236973,0.11668725064390525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17067260728381156,0.1566867471551348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1463169479697929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16085303035777387,0.0,0.0,0.0,0.0,0.17048031818194795,0.0,0.0,0.0,0.0,0.0,0.1331406168979703,0.0,0.0,0.0,0.0,0.0,0.07979770523457591,0.0,0.0,0.0,0.0,0.0,0.0,0.13886240198188318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15327974452886842,0.0,0.0,0.0,0.0,0.0,0.0,0.1242243664926963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15629046567816987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1634539307407175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24561664624421445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3930547920831341,0.0,0.0,0.0,0.0,0.0,0.0,0.15745004782540295,0.0,0.35673159762498435,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SneakyPanda7,2018/01/15,"Critique my 5 day PPL routine! Looking to drop 7% body fat and slowly put on some strength/muscle. Eating at a 500 caloric deficit working out 5 days a week. Intermediate lifter been lifting for about a year. **Stats** * 5'11 Male 190lb goal weight 180lb * TDEE 2700 * Eating 2000 calories per day (225g Carbs, 55g Fat, 160g Protein) **Training** *Bench 225lb* *Squat 225lb* *Deadlift 315lb* P P L R P P then L P P R L P On this 5 Day PPL i pick up from where i left off so i work each body part 2x every 8-9 days instead of a week. T1 Lifts are the big compound lifts where i go heavy for low reps. T2 are accessory compound movements. T3 are Isolation exercises. **Push 1** T1: Bench Press: 3x5 T1: Seated Military Press: 3x6-8 T2: Dumbbell Shoulder Press: 4x6-8 T2: Incline Dumbbell Press: 4x6-8 T3: Reverse Pec Dec: 4x8 T3: Cable Flys: 4x8 T3: Skull Crushers: 4x8 **Push 2** T1: Overhead Press: 3x5 T1: Incline Bench Press: 3x6-8 T2: Arnold Press: 4x6-8 T2: Flat Dumbbell Press: 4x6-8 T3: Tricep Extensions: 4x8 T3: Face Pulls: 4x10 T3: Lateral Raises (Front,Side,Rear): 4x10 **Pull** T1: Barbell Row: 3x6-8 T2: Lat Pulldown: 4x6-8 T2: Seated Cable Row: 4x6-8 T3: Smith Machine Shrugs: 4x8 T3: Curls: 4x10 **Legs 1** T1: Squats: 3x5 T2: Sumo Deadlifts: 4x6-8 T2: Smith Machine Lunges: 4x6-8 T2: Single Leg Press: 3x6 (6 Reps Each Leg) T3: Calf Raises: 4x15 **Legs 2** T1: Deadlifts: 3x5 T2: Front Squats: 4x6-8 T2: Quad Extensions: 4x12 T3: Calf Raises: 4x15 *Is there any body part you think i'm neglecting?*",-2.036806026365348,-2.663383281355932,0.04833333333333202,100.5541572504708,142.83050847457628,2.5314500941619587,16.837099811676087,4.935628992294339,-0.6826504708097931,1112,40,244,9,90,359,159,295,0.06,0.94,0.0,-0.906,0,1,0,0,0,0,129,0,1,0,3,8,2,0,0,5,0,5,18,14,1,0,8,9,3,0,0,0,0,10,0,0,0,3,0,0,1,1,4,5,1,1,1,0,8,0,2,0,0,1,11,6,0,12,8,6,30,0,2,1,0,2,11,0,1,10,42,7,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10521424368379692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5155738792004751,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4989048631139218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31663237988169746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1303574529546831,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08793038836353187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1681026751894272,0.0,0.0,0.0,0.0,0.0,0.0,0.1299250154284859,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3350912572704023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15553535549517064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09913770501596794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2482125413895164,0.18840609294759933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2252745882353006,0.0,0.0,0.0,0.0,0.0,0.0996339805192806 fitness,oryxmath,2018/01/15,"performance goals on a long cut. Hi. One of the things that has helped me stay on-task with strength training is setting specific strength performance goals, like ""300lb squat 1RM"" or whatever. But now I need to cut like 50lbs. Obviously during this time my strength won't go up much or at all, especially since my noob gains are mostly exhausted. While obviously I'll have a weight loss goal and keep track of my progress towards that goal, I really prefer to also have an actual performance goal that is more motivating than ""don't get weaker!"". I was thinking maybe something having to do with pull-ups, vertical jump, and/or something conditioning related, because those things will probably be helped and not hindered by my weight loss. How would I go about planning and setting goals in those areas? Like what kind of improvements in those areas could I shoot for as an ambitious but attainable 3, 6, and 9 mo goals? Thanks!",7.828571428571429,8.477388523809523,7.046523809523813,74.46514285714288,62.57142857142857,11.243809523809524,35.25238095238095,11.00357731598739,3.965805238095238,744,31,131,19,10,229,117,168,0.064,0.7859999999999999,0.15,0.9282,0,0,2,1,0,0,26,0,0,0,21,4,13,2,0,5,0,15,3,0,2,3,23,22,12,0,4,5,0,2,3,0,3,1,0,0,0,10,6,2,1,3,0,0,3,3,5,0,1,1,2,10,8,19,16,4,18,0,2,0,0,3,8,0,3,7,77,20,9,0.0,0.0,0.1815534694130453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14878043620091236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11341154677061027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14854211029003056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09720104082367972,0.0,0.21146777226479208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2494046149360458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16536569649676613,0.0,0.1937376508045163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2726771493416218,0.0,0.0,0.1646443212140446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1869076067793924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1367647729346234,0.13795030398022598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12606917542232074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20058840387828814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11918544483133688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15389867435545793,0.0,0.0,0.0,0.0,0.2864536708474445,0.0,0.0,0.0,0.1982996383230233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17128560492131406,0.0,0.0,0.2472005889200177,0.1192103777621071,0.0,0.0,0.1084845667171696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4531063435319265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13216131162491102,0.0,0.0,0.0 fitness,k_lol,2018/01/15,"Guys with ""skinny"" forearms or feel like their forearms are why they look small in a shirt I'm a small person, height and weight wise, and I feel like because of my small forearms I just look like I'm the same size as if I didn't lift at all ever if I'm wearing a shirt that covers up my upper arm. So I've decided to start incorporating some forearm exercises into some days of my workouts. Might even consider doing it two times a week just to see how big I can get it in a month or so. I know that genetics play a role and you can't ever actually change the size of your wrists... but like I read, the only way to make your forearms bigger would be to work them out directly... and while you can't make them bigger than your genetic limitations, you *can* still make them bigger -- so that's why I'm trying to give this a go. Just wondering if anyone here had any experiences with lack of size on the forearms and actually started working it out and noticed a difference. Even though I've been lifting for almost 10 months or so, I just feel like my arms just look smaller than those who don't even seem like they touch the gym at all. Again, I know I'm a small person so maybe getting bigger in general might help, and that's also a work in progress. I definitely wouldn't want to dirty bulk again and have to cut the next two months just because I rushed it. tl;dr: Have you guys ever started incorporating forearm exercises, if so, how were the improvements/gains on the forearms in terms of mainly size, but also grip strength on other exercises?",7.55757281553398,6.092037831715209,7.75726860841424,76.13765048543691,63.88673139158576,10.699546925566345,33.544983818770234,9.558583805096642,2.8136242071197417,1226,40,248,19,15,401,153,309,0.023,0.855,0.122,0.9818,0,0,0,0,0,0,34,0,7,6,6,27,10,1,0,18,0,18,19,15,5,5,58,45,30,0,8,15,0,6,6,0,4,3,0,0,4,12,13,2,1,8,7,0,2,5,1,0,2,4,10,27,9,32,36,8,46,0,0,4,0,21,25,0,14,24,161,39,4,0.0,0.0,0.19349009286822835,0.0,0.0,0.0,0.0,0.0,0.09927306303510848,0.0,0.0,0.1585623260770448,0.0,0.0,0.0,0.06741769900020257,0.0,0.0,0.0,0.0,0.06932006705019719,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12086803291569626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10487557343777427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06393624420707872,0.0,0.0,0.0,0.0,0.1035788153830969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19644048065206127,0.26902982355828275,0.0,0.0,0.0,0.09697664793150856,0.0,0.0,0.15038247946200106,0.2124740689162238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10359173237870864,0.09510285122435508,0.056342793980245415,0.0,0.0,0.0,0.0,0.19632575075679387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06645056448350194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1089680467899784,0.0,0.0,0.0,0.0,0.0,0.0,0.290604895184466,0.0,0.0,0.0,0.2497545563054768,0.0,0.0,0.0,0.0,0.0,0.19852750730975954,0.0,0.0995981247575222,0.0,0.0,0.0,0.0,0.21034093605754586,0.0,0.0,0.23739463501452876,0.0,0.0,0.0,0.0,0.0,0.10543510617645112,0.0,0.0,0.0,0.11287003922744815,0.0,0.0,0.0,0.07539943013366394,0.0,0.0,0.0,0.0,0.0,0.0,0.17312813510806555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09916550390733446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0790006889046942,0.0902521268540988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21051259450521967,0.0,0.07917227437585611,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09740324539667433,0.0,0.057808558979172024,0.0,0.0,0.0,0.0,0.06730865308100867,0.0,0.19368816124518667,0.0,0.0,0.0,0.0,0.0,0.05847455944792027,0.07869166614494345,0.0795230655925476,0.12072419873414485,0.0,0.0,0.1789144693415161,0.0,0.0,0.0,0.10751166468698256,0.2165224096608836,0.0,0.0,0.07042527070004169,0.0,0.0,0.0 fitness,madmumbler98,2018/01/15,"Any suggestions for my hang clean? Hey, I'm 19 year old college student trying to walk on D2 PA wrestling. My lifts are decent at 180 lbs 295 Bench 405 Squat 500 Deadlift However my power clean is terrible. I've been stuck at around 235 1rpm for so long I stopped doing them in my workouts. I don't know how to increase them but I have been doing upright rows with cleaning in mind. I don't understand why I can DL double the amount I can clean. Any workouts anyone does or rep scheme that will help?",2.6480418041804192,4.616378930693075,3.2737953795379537,91.57909790979099,76.52475247524751,6.073047304730473,25.083608360836077,6.937597516519254,0.9106624862486252,396,14,82,4,9,124,77,101,0.051,0.8220000000000001,0.127,0.8258,2,0,0,0,0,0,8,0,0,2,1,3,1,0,0,1,0,12,0,0,1,0,9,16,4,0,0,2,1,0,0,0,1,0,0,4,0,1,2,0,1,2,2,0,3,2,1,0,0,3,0,12,0,11,12,3,13,0,0,0,0,6,6,0,1,4,42,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4096168234776929,0.0,0.0,0.0,0.0,0.21058762082844995,0.0,0.0,0.26810840371102096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2635590933320345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20187035115177893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16551716332882202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2665292055413513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.304099534593537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.316031085983894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2517946595889608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20447714084340046,0.0,0.0,0.3135323942541153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2717623772862995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1939459581793824 fitness,cawos,2018/01/16,"What are the downsides to working out two days in a row with Phraks as a beginner? I've been working out since november and Im on phraks with the 3 day split. I was wondering, is it a bad idea to train today if I trained yesterday? Will my body not progress as much? Thanks.",1.003157894736841,3.1599755438596517,2.399210526315791,94.78197368421051,83.03508771929825,6.60701754385965,25.28947368421053,7.793537801064563,1.3081368421052628,214,9,49,4,6,69,45,57,0.115,0.8320000000000001,0.052000000000000005,-0.5379999999999999,0,0,0,0,0,0,6,0,0,0,3,0,2,0,0,5,0,5,1,1,0,0,9,7,4,0,1,2,0,0,0,0,1,0,0,0,0,2,5,0,0,2,0,0,0,1,1,0,1,2,0,3,1,10,4,1,9,0,0,0,0,0,4,0,2,5,30,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22932129124367165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30507425239191904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3542530782169202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3100464375795798,0.2966691474884848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20189936341568124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22719333141244866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2528608343642289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2603361012100988,0.0,0.0,0.0,0.0,0.2682931574501442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2978462265959328,0.3998969654670496,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GoHuskies2011,2018/01/16,"What % of weight for 3x10 compounds? I'm running GZCLP. Let's say I squat 215 pounds for five sets of 3 reps. What percentage of that weight should I be doing my 3x10 T2 movement? 160 lbs feels comfortable yet challenging, but I've seeen people say not to go over 60% of your predicted 1RM?",2.1599999999999966,4.604149473684213,2.8132456140350897,91.81355263157896,80.57894736842105,6.60701754385965,21.780701754385966,7.793537801064563,0.9677859649122807,228,7,47,4,6,71,46,57,0.0,0.925,0.075,0.457,0,0,0,0,0,0,8,0,1,0,1,1,2,0,0,0,0,4,2,0,0,0,4,7,1,0,1,2,0,3,0,0,1,0,2,0,0,3,0,2,0,1,0,0,3,1,0,0,1,0,5,4,2,8,4,0,6,0,0,0,0,3,1,0,0,1,23,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1555525194470452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17483945445641275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31458373804689843,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21327951495930192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4892968988205735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7492476519274488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Puff_Puff_Pass69,2018/01/16,"Grip holding me back? Especially the thumb? After bent over rows, seated rows, and heavy shrugs my forearms are destroyed. So much so that my thumb isn’t even able to grasp any decent sized weight. I’m a new lifter so will this go away on its own?",1.3010884353741474,3.855673836734695,1.5623469387755122,98.40705782312928,86.14285714285714,4.082993197278912,16.329931972789115,5.46131890053228,-0.8587170068027209,194,4,42,1,6,58,44,49,0.077,0.923,0.0,-0.5775,0,0,0,0,0,0,7,0,0,0,0,5,1,1,0,2,0,3,2,1,0,0,3,5,4,0,0,0,0,2,0,0,1,0,0,0,0,3,1,1,1,1,0,0,1,1,1,0,0,0,2,3,0,5,4,2,8,0,0,0,0,0,4,0,0,3,24,6,0,0.3877333054042056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2636719436164422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3642882038271738,0.29814297850721816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2560941914195829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22035777277873947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2850285926380024,0.0,0.0,0.37447524247853625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4721547100216808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TsumTsumBaymax,2018/01/16,"Critique / Review my 4 day PHUL plan Hey guys - would you please critique my 4 day PHUL plan. Let me know if it makes sense, what you would add / subtract, or if I should move on to another type of plan like 5/3/1. Am I doing too much volume for my own good (as in reducing my gains from the amt of volume)? **Upper Power** * Bench Press 5x5 - increase 2.5lb (microloading plates) per wk * Paused Bench Press 3x5 - increase 2.5lb /wk * Standing OHP - 5x5 - increase 2.5lb /wk * T-Bar Row - 5x5 - increase 2.5lb /wk * Dumbbell incline bench 3x8-10 - increase 5lb when all sets hit 10 * Lat pulldown 4x5 * Tricep Pushdown - 3x8-12 - increase when all sets hit 12 * Dips & chinup superset **Lower Power** * Squat 5x5 - increase 2.5lb/wk * Deadlift 5x3-5 - increase 10lb when all sets @ 5 * Leg press - 4x10-15 - increase 5lb when all sets @15 * Leg curl 3x6-8 - increase 5lb when all sets @ 8 * Thigh Abductor/adductor superset (3x15 - increase @ 15) * Dumbbell shrugs - 3x8-12 - increase when all sets @ 12 **Upper Hypertrophy** - all increase weight when all sets hit max reps * Bench Press - 5x8-12 * close grip bench - 3x8-12 * paused bench - 3x8-12 * Standing OHP - 3x6-8 * Barbell incline bench - 4x8-12 * Rear Delt Row - 3x8-12 * Lat Pulldown - 3x8-12 * Smith Machine Shrug - 3x8-12 * Dips and chinup superset **Lower Hypertrohy** - all increase weight when all sets hit max reps * Squat - 5x8-12 * Deadlift 5x8-12 * Leg Press 3x12-15 * Leg Curl 3x8-12 * Thigh abductor/adductor superset - 3x12-15 * Dumbbell Shrug 3x8-12 ",-0.2013506815365531,0.2125365576208189,0.7671643122676599,95.95066716232962,131.3791821561338,3.3677521685254037,19.943543990086734,5.507505936756802,0.20420739529120224,1110,44,212,13,75,341,121,269,0.021,0.815,0.16399999999999998,0.9847,4,0,0,0,0,0,129,0,2,0,6,9,2,0,0,1,0,6,9,7,1,10,21,12,13,0,5,3,0,8,1,0,3,0,0,0,1,2,3,2,0,1,0,0,15,0,0,0,0,0,8,9,2,8,4,26,40,0,0,0,0,4,5,0,3,11,51,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25205864146858903,0.0,0.0,0.2439368388494331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3000591308496405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1951222068701476,0.0,0.0,0.0,0.2303440515863323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1278494608796705,0.0,0.0,0.0,0.0,0.23788383736399954,0.0,0.11365313127047835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1552848780111193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24725292943105756,0.17101262128909134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25536207035737823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5665706297567629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3305127753150936,0.0,0.0,0.0 fitness,Alpha1959,2018/01/16,"How is my current Routine? 4-Day PPL modified. I posted my routine a while ago and since tried to improve it as much as I can. I'd like to know how I'm doing. Stats: 1.78cm, ~76kg(12-14%BF), lifting for almost 2 years now, male I'm doing some kind of modified PPL where I added an extra day for lagging movements or bodyparts. **Back & Biceps** * Deadlift 4x10-8-8-6 * Pullups/Chinups 4x8-10 (I kind of prefer Chinups) * Cable Row 4x8 * Straight Arm Pulldown 3x12 * Hammer Curls 4x10-8-8-6 * Cable Curls 4x10 * Concentration Curls 3x8 **Chest & Triceps** * DB Bench Press 4x10-8-8-6 * Incline Machine Bench Press 4x10-8-8-8 * Cable Fly (High Angle) 3x12 * Cable Fly (Low Angle) 3x10 * Close Grip Bench Press 4x10-10-10-10-8 * Triceps Extension ([modified](https://youtu.be/vZ02QXFuWFc?t=31s)) 3x12 * Reverse-Grip Cable Pushdown 3x10 **Legs & Shoulders** * Squats 4x10-8-8-8 * Romanian Deadlift 4x12-12-10-10 * Leg Extension 3x10 * Leg Curls 3x8 * Calf Raise 5x10 * Face Pulls 3x12 * Cable Rear Delt Row 3x12 * Side Raises 4x12 **Extra** * Pullups 3x8-10 * Squats 3x10 * Incline DB Press 4x10-8-8-8 * Calf Raise 5x10 * DB Row 3x10 * Triceps Extension 3x10 * Hammer Curls 4x10-8-8-6 **Abs** * Free Hanging Leg Raises 3x10 * Wood Chops 2x10 * Ab Rollouts 2x20 Additional Stuff: Im doing Kickboxing 2 times a week where we often incorporate a full body circuit training. Also we do a few crunches and leg raises to warmup. I try to do Abs at least 2 times a week additionally I'll sometimes do a few sets of Ab Rollouts and crunches at home. I added a fourth day to tackle all the symmetry issues, especially involving my rear delts and lack of rows. I prefer this over a Upper/Lower Routine simply because I feel like I lose a lot of volume for arms and shoulders. My main goal is hypertrophy along with a healthy fitness routine. ",0.21487418452935714,1.1009941531531524,1.6006565185875559,90.40405405405407,125.4864864864865,3.4529564046805428,20.944703324013677,5.578982755815343,0.4696570984777884,1395,57,249,16,87,443,172,333,0.025,0.907,0.069,0.89,2,0,0,0,0,0,134,2,0,0,2,8,7,0,0,12,0,9,16,16,2,1,25,13,12,0,3,1,0,6,2,0,0,0,0,1,1,3,12,0,0,4,0,1,3,0,2,0,0,0,6,15,6,20,13,12,29,0,2,0,0,4,12,0,5,14,86,18,1,0.0,0.0,0.0,0.0,0.0,0.0,0.1363431752903797,0.0,0.15401837367100982,0.0,0.0,0.12300170278437962,0.0,0.4999588112568007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11827030102422145,0.0,0.09376107319216093,0.0,0.0,0.0,0.0,0.0,0.0,0.17084809899984604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2975839381904903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07777089510226351,0.1098818066090614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16250857942544475,0.15428384716741833,0.0,0.0,0.0,0.0,0.0,0.16614106068577272,0.16053755015864282,0.0,0.0,0.0,0.3203386352520306,0.08452988572924132,0.0,0.0,0.0,0.0,0.0,0.0,0.1502874729852167,0.0,0.0,0.0,0.0,0.17207390892489532,0.0,0.13076365683177582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11306795692654754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14730734485061736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12723311938955034,0.0,0.0,0.0,0.0,0.0,0.15212190091193795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1760755100698795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17937555195789473,0.0,0.0,0.0,0.0,0.20885361979526906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2467540107544711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09904851770557517 fitness,suckzor,2018/01/16,"Is it too soon to start using Greyskull LP? As far as I know, Greyskull LP is a book you can purchase with a progressive lifting program that suits beginners. You can add ""plugins"" to your training schedule to train what you feel you need. The problem is, I'm a bit scared if I'm ready to start using a lifting program. I am currently doing bro splits 3 days a week (arms, legs, back, abs, some chest). I am also doing light compound movements 2 days a week (deadlifts, bench press, chin ups & thinking of getting into more squats) as a way to learn the form. By light, I mean very light, as in 15kg deadlifts, benchpress is just the bar (which I belive is around 20kg and I still have trouble controlling the balance between left and right arm). Partially because I'm new, partially because I am fairly weak. I'm 16 and currently on about 40kg skeletal muscle mass and I am still ""overweight"" with body fat % in upper legs and trunk. So, I've been doing this bro-split for about 2,5 months now. I feel good, sure, but I don't think the bro-split is benifiting me much anymore. I'd like to get into something like Greyskull but again I'm afraid I don't have enough technique with compound movements and experience overall to do it. Should I keep doing bro-splits with light compounds every now and then? Or should I just start gradually changing my training scheme into Greyskull LP, day by day? To ease into it. Learn some form. EDIT: Forgot to say, I am also currently trying to loose the excess body fat I have through cutting. I eat about 2000 calories a day. I try to meet my macros.",4.319743083003953,5.776426214285718,4.420920383963863,87.21815076228123,70.94805194805195,6.655223037831734,29.625070581592322,6.8959733430537185,1.5285066064370407,1246,50,242,10,23,386,170,308,0.044,0.901,0.055,0.6531,3,0,1,0,0,0,54,0,5,0,2,17,10,1,2,14,0,26,14,10,3,1,43,47,19,0,5,6,1,3,2,0,2,4,1,0,0,7,17,5,3,8,2,1,2,2,6,0,0,2,8,25,4,37,43,8,42,0,0,0,0,8,14,0,4,27,141,32,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20257535689755368,0.0,0.13723297094236767,0.0,0.0,0.0,0.0,0.0,0.1256098606873613,0.0,0.0,0.0,0.11275171788213345,0.0,0.0,0.0,0.0973915315723798,0.0,0.1544180481655228,0.0,0.0,0.0,0.0,0.0,0.13827680573387038,0.2813750854395292,0.0,0.0,0.0,0.0,0.0,0.0,0.13398647235201233,0.0,0.0,0.0,0.14205676549970198,0.0,0.0,0.0,0.40841692378569305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12960188617433546,0.0,0.0,0.0,0.1308706952894748,0.0,0.0,0.0,0.10671411297935736,0.0,0.0,0.12389499795751165,0.0,0.0,0.1280833230349714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13234626835668506,0.0,0.0,0.1062340096320742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1125786959691664,0.0,0.0,0.06960745819969688,0.0,0.0,0.0,0.13761336590806938,0.0,0.0,0.123756573234521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13796676900983212,0.0,0.0,0.0,0.0,0.0,0.0,0.1010965301014941,0.0,0.0931075798528756,0.09391467311328172,0.0,0.1223262663555901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12119378874805695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10816451550274588,0.0,0.10072285067195627,0.1268059043632697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09750686328169872,0.0,0.0,0.268945751606873,0.0,0.20229712990319185,0.0,0.0,0.0,0.0,0.0,0.0,0.1193728665446592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1623135772262439,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17198378401126296,0.0,0.0,0.0,0.0,0.218782225746964,0.0,0.10450541475656393,0.0,0.1005345516086173,0.20319345449271986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Lowkey_HatingThis,2018/01/16,"5x3x1 BTM diet and tips So starting next week (schools back in session so gym is regularly open again) I'm gonna be doing Jim Wendler's 5x3x1 Build The Monolith bulk routine. A friend recommended it to me and I always liked bulking in winter when I can wear heavier clothing and stay warmer anyways (even though at my BMI I might be better of losing fat first, but I'll save that for a cut). It's been a decent year since I last worked out, I used to go at the weights like a beast, I loved it, and helped start the trend in highschool of people lifting. Now most of my muscle is gone, but I can still see some okay definition, I figure I'll spend some time figuring out my Max for different workouts, and go from there. I noticed that on his blog, Wendler says you MUST abide by his diet as well, which consists of half a pound of ground beef and a dozen eggs a day. I can afford this now with my TA position starting again, but I wonder if I really need it, or can I substitute different foods for for the protein and fat. I have a couple hundred pounds of steak in a freezer (dad bought a half cow) that I could cook up for protein, and eggs aren't that expensive, I just know I'll get sick of eating it after a while. For those of you who did this workout, what did you do? Like I said, I've not lifted in a while, will this program still be manageable if I put in the work? Im ready to tackle the gym, so I know I can, but that doesn't mean my body isn't gonna have a shock. And one last general lifting tip, I always had a spotter or someone lifting with me. I remember a few times lifting alone at the YMCA and I dropped the bar on the safety guards and had to slip out, people saw, it was embarrassing. I know the ""if you're dropping it it's too heavy"" saying, and I agree, but it's not that it's too heavy, alot of times I just psyche myself out, get nervous or think I can't do it, and I fail. So do any of you have tips for working out without a spotter (especially squats, I hate using a Smith machine cause it screws my form but it's safe atleast) and how to avoid feeling psyching myself out Thanks ",4.327260609128492,4.3853887858769935,5.104641862819541,87.42433476756945,70.02505694760818,7.870446300514637,28.332152197755843,7.3871296695380915,1.359220129924914,1643,53,364,15,27,534,232,439,0.07,0.807,0.123,0.9637,3,2,0,0,0,0,50,0,4,0,7,22,20,3,3,28,1,31,16,4,4,1,67,59,36,0,6,17,1,2,3,1,5,3,3,0,0,26,23,11,3,10,7,3,4,7,9,1,5,10,7,45,11,47,40,6,52,0,2,2,2,14,20,1,12,28,239,71,11,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1178326305170748,0.0,0.0,0.1893334709634323,0.0,0.0,0.07736830353687082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08748301446925275,0.0,0.0,0.0,0.0,0.0,0.0,0.100621362876923,0.0,0.12637413270629025,0.0,0.0,0.0,0.0,0.0,0.11687434120660535,0.0,0.0,0.0,0.0,0.0,0.09083702929937228,0.1258856463119773,0.0,0.07337299881453832,0.0,0.0,0.0,0.0,0.23773333553032916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11641631978038712,0.0,0.0,0.0,0.0,0.0,0.07514479115230463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05752612686869452,0.0,0.0,0.0,0.0,0.09677370728385526,0.13757256202573534,0.0,0.08789933117016277,0.0,0.11888149126184412,0.0,0.12931756649736467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11232548577687083,0.0,0.0,0.0,0.0,0.07625842352081072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12289239724631988,0.0,0.0,0.0,0.0,0.0,0.18757699487433546,0.18547739249137124,0.0,0.0,0.0,0.0,0.0,0.16674855470716035,0.0,0.0,0.0,0.0,0.12728084847923546,0.0,0.0,0.10268293155075298,0.0,0.0,0.0,0.0,0.12393016779485755,0.0,0.0,0.0,0.12069324249023128,0.0,0.0,0.0,0.0,0.0,0.08435988811551254,0.0,0.0,0.12099694025566438,0.0,0.0,0.0,0.12952924209325933,0.0,0.0,0.0770942957470131,0.0,0.0,0.0,0.0,0.0,0.0,0.1577492216732526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11437145935136007,0.0,0.0,0.0,0.0,0.0728847309565218,0.0,0.0,0.0,0.12888056816892626,0.0,0.10822244517798076,0.1809508169849561,0.0,0.11514250775157925,0.09066090017076847,0.0,0.0,0.0,0.0,0.09411269547918584,0.0,0.0,0.0,0.09639795130963648,0.0,0.0,0.0,0.2415834795839755,0.1212649397617474,0.1817156220534092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10474521657473963,0.0,0.0,0.0,0.07289997803600971,0.1117796063509016,0.0,0.19902266931935375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1965235407188626,0.0,0.0,0.0,0.0,0.09126037773742804,0.13854264667028712,0.10229395386797764,0.0,0.0,0.0,0.0,0.1096713572413327,0.12337999116866552,0.2484803213637949,0.0,0.0,0.0,0.0,0.0,0.07326490955510706 fitness,tj91ag,2018/01/16,"My squatting paradox Most leg days are associated with extended warmups, stretching in between sets, longer rest periods, and inevitably--lower back tightness (Yes, I've been stretching my hamstrings and hip flexors, isolating glutes, and foam rolling). I usually squat in the 275-325 range. Mixing it up: 3x10, 4x8, 5x5. Without fail, mid exercise and into the following day, I can expect a noticeable amount of lower back discomfort. Now, I typically don't max out any lifts. I'm not a competitive power lifter, so numbers aren't particularly important to my fitness regiment. As a result, I've never attempted more than 325 on squat. Today, however, motivated by a mixture of laziness and curiosity, I stumbled into a squat max out session. Warm up sets and then... 335 https://gfycat.com/AptPoorJunebug New PR. Then... 365 https://gfycat.com/EsteemedDisgustingCollardlizard New PR. Then... 385 https://gfycat.com/PleasantMemorableChrysalis New PR. Then... 400 https://gfycat.com/AdolescentSeparateEmperorpenguin New PR (depth questionable). The paradox? With all this extra weight: zero tightness in my back. Hours later, no discomfort. Has anyone else experienced this? ",9.511440162271807,13.546288494252876,8.475327924273161,52.52893509127793,63.48275862068965,9.841244083840433,36.097363083164296,10.056822442137396,4.7720308316430025,954,45,117,25,17,296,122,174,0.095,0.8370000000000001,0.067,-0.4285,4,0,0,0,0,0,74,0,0,0,4,5,4,0,2,8,1,6,4,2,2,2,23,8,12,0,1,2,0,4,0,0,0,1,1,0,0,3,12,1,2,2,1,0,1,6,3,0,1,1,6,8,1,20,7,6,38,0,1,0,0,1,15,0,2,20,69,11,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11793649624909598,0.0,0.0,0.0,0.0,0.1212643853007813,0.17769674120092338,0.0,0.0,0.0,0.0,0.0,0.4000646157206639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2236924943133039,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14487623723175738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.170790934759694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.133757808398503,0.6699885839077977,0.0,0.0,0.0,0.0,0.19744810569615048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1942782422784124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16438878141188226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19100564531327013,0.0,0.0,0.0,0.0,0.21118770326382408,0.0,0.0,0.0,0.0,0.0,0.16717770741556612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,pierogi_z_jagodami,2018/01/16,"are my 1.5 year changes underwhelming? What should I focus most on from now on? So I'm 22 years old, 190cm/6""2 and currently weigh 82.5kg/180lbs. I went from this https://imgur.com/yPCmsYz to this https://i.imgur.com/QFn6zIq.jpg. Now I'm happy to not be the fat guy anymore but the overall progress seems just a bit underwhelming, especially when seeing some of the other posts around. These 1.5 years I've been at the gym 5-6 days a week and have really focused on my diet. My program is a bit modified coolcida's PPL: **PUSH1** flat barbell Bench 5x5 dumbell shoulder press 4x10 Incline dumbbell bench press 4x10 laterall raises 4x13 cable flys 4x10 cable tricep extensions 4x10 overhead cable tricep extensions 4x10 **PULL1** Rack pulls 4x5 cable rows 4x10 lat pulldowns 4x10 preacher curls 4x10 dumbbell incline curl 4x10 face pulls 4x13 shrugs 4x12 **Leggs** squats 3x5 romanian deadlifts 4x10 leg curls 4x10 leg extensions 4x10 calf raises 4x10 **push2** same but now ohp 5x5 and flat bench just 4x10 **pull2** same but now rows 5x5 instead of rack pulls **leggs** same I used to deadlift instead of rack pulls but i hurt my lower back 2 months ago, hoping to return in a month. I've been doing this for a year now. my lifts look very underwhelming to me compared to others, but I do really try to up them constantly. bench 5x5: 80kg/175 lbs ohp 5x5: 60kg/130 lbs squat 3x5: 70kg/155lbs rows 5x5: 70kg/155lbs deadlift 3x5:110kg/240lbs (i suspect weak legs/core) As you can see the lifts are nothing to brag about and I absolutely cant get my had around squats. Even with this weight I managed to hurt my lower back with deads so Im not doing em as of now, but switching back next month I hope. Currently I want to lose a bit more weight to get under 80kg and start a bulk and thus hoping to improve my numbers, My main goal are aesthetics though. I'm currently struggling to lose weight while eating 1800 kcals and spending around 2 hours a day in the gym(long rests) I am sitting behind a desk the rest of the day though. Any advise why my progress (lifts and aesthetics) are so slow and any advice or tips where to focus on? Everything would be very much appreciated, thanks in advance! ",2.294950510126391,5.1463788391959815,2.1196071265418013,90.60670473580022,94.7788944723618,4.824181513628751,21.859448758946247,6.574015621080383,0.7897239530988278,1750,63,312,24,66,518,215,398,0.087,0.818,0.095,0.6635,5,0,0,0,0,0,83,0,1,1,6,25,11,0,1,17,0,19,14,7,2,0,40,36,25,1,6,11,0,5,0,0,2,2,0,0,1,8,14,7,0,2,1,1,6,3,6,0,0,4,8,24,5,41,28,13,55,0,4,3,0,4,14,0,7,33,159,32,5,0.0,0.0,0.0,0.0,0.0,0.09312333476867107,0.0844752304661306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12961074704691167,0.0,0.0,0.0,0.09450922934172236,0.0,0.0,0.0,0.25450417440996165,0.0,0.0,0.0,0.21983302607647354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3121196283690666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1008118166432996,0.0,0.0,0.10298243357354256,0.0,0.0,0.0,0.0,0.18437645821377746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09751284108224874,0.0,0.0,0.0,0.0,0.0,0.06294291119678518,0.0,0.0,0.0,0.0856469913055869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09957772232368706,0.0,0.0,0.0,0.0,0.0,0.0,0.0943592246453612,0.0,0.10144565653963504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28395490860213884,0.09384855980581996,0.0,0.20403527752817024,0.0,0.10293734439899266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08433503572129451,0.08002565869492109,0.21322641316927213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2281959815112464,0.0,0.07005441746066315,0.0,0.0,0.0,0.10134966840428074,0.0,0.0,0.09144024718626516,0.0,0.09999839556553257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0912683886018291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12209967125731333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15187908305988482,0.08675500467686709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06745185868902452,0.0,0.0,0.0,0.0,0.09962533950496973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08773687123288605,0.0,0.0,0.0,0.0,0.1872580581639057,0.0,0.0,0.0,0.0,0.0,0.0,0.0647005529551278,0.0,0.0,0.0,0.0,0.08230619569142147,0.0,0.15726036406111066,0.056208765989337765,0.0,0.07644167697624686,0.3481390009586056,0.0,0.0883414722872535,0.08599091326443076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06769640674317552,0.0,0.0,0.2454731259613685 fitness,caracanell,2018/01/17,"Need some advice working towards SOF/SWAT levels of fitness. So I've always loved this subreddit, it's inspired me a lot already! But I'm making a big step in my life and I'm not quite sure how to prepare. To start, I'm active duty USAF. I maintain the usual level of fitness for a 24 year old female, I pass my PT tests just fine. But I don't really excel at them, and I've never been one to go out of my way to work out or physically train besides just practicing the PT test. However, my life goals have kind of shifted me towards a more active lifestyle. I want to retrain from my current job (aircraft maintenance) into TACP, which is a battlefield airman position. After my enlistment, my goal was to apply to the FBI for a SWAT position. Naturally, those guys are ripped and on a whole other level of fitness that I desperately want to be on. My problem is, I have no idea how to train for that. I have a year to reach that minimum level of fitness for the PAST, which is basically the physical test we take to even be eligible to get the job. I know how to improve what I've already been doing, like situps, push-ups, etc. But I need to be able to do a ruck march for 12 miles, do pull-ups (which the regular AF doesn't require despite that other branches do), and run a mile and a half way faster than I do now (AT LEAST a 10:30 minute mile and a half). I know this is a lofty goal at best, but it's what I really want to put everything into and REALLY go for it! I imagine lifting, practicing weighted rucks and such will help with these, but I have no experience doing any of that so I'm not sure where to begin. I'm 5'2"", 135 lbs, my diet is fine for the most part (I could stand to stop drinking soda), and the only past injury I have is a stress fracture in my shin from like 2013. Any and all advice is appreciated, thank you so much for your time! 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I had really good form squatting when I first started lifting. People would use me as an example to show other people. As of late, I noticed that when I squat, my knees go in. I try not too, but they still going in when I’m doing 250+. This isn’t heavy heavy weight I do, it’s something that I should get the most 10 reps on, yet my knees go in. Am I not working out a muscle that keeps them from going in or something? I haven’t changed my form. Any tips? I made a typo, I meant 250+ not 350+",0.03479427549195435,1.8198007441860504,2.0924031007751966,97.73516994633276,84.1937984496124,4.5893858079904595,18.450208706022657,5.369823440869387,-0.5729158020274303,452,11,109,2,13,151,83,129,0.0,0.977,0.023,0.35200000000000004,0,0,2,0,0,0,18,0,0,2,2,7,1,0,0,4,0,10,4,3,2,0,14,24,9,0,2,5,0,1,0,0,2,0,0,0,0,6,2,1,1,1,1,0,5,5,0,0,1,4,1,17,1,14,18,3,24,0,0,0,0,2,7,0,2,12,68,23,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12865931024249208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20014356971378272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16092944861865874,0.0,0.0,0.0,0.0,0.09884674968385852,0.0,0.5376203221213044,0.15868806409733327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16816549976623962,0.0,0.0,0.0,0.0,0.21342056978742716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17902119309578612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21540013393223148,0.19852866975854472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26232843585743604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12120337119201326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29130361216648376,0.0,0.0,0.13391342633590236,0.0,0.15109163265118808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12845120802369334,0.0,0.0,0.0,0.0,0.16340401714541591,0.0,0.0,0.0,0.0,0.0,0.23038893894414786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1377364514666882,0.0,0.0,0.13439893212435094,0.0,0.0,0.2436711753372352 fitness,Monkeys_R_Scary,2018/01/17,"Deadlift training questions I’m currently at 265x5 at 180 pounds and would like to train more to increase my deadlift numbers. A few questions: 1. I recently purchased a belt. Should I train without a belt or is it ok to wear it during my heavy sets? 2. I prefer sumo but I’ve been trying to get into conventional as well. However when I do heavy conventional dead’s I notice that my hips lean to one side. What muscle weakness causes this and how can I fix it? I’ve noticed it doesn’t happen during sumo because my stance is wider and more stable. 3. Should my working sets be heavy, low rep (<5) sets? What set regiments did you guys have success with in increasing your deadlift? Thanks ",1.8883812472357349,4.64411771428572,2.898770455550644,88.21441839893852,86.14285714285714,5.23467492260062,24.36488279522335,6.794906146795322,1.1136956214064582,548,22,101,7,17,174,92,133,0.046,0.802,0.152,0.9265,2,0,0,0,0,0,18,0,2,0,2,3,7,0,0,3,1,12,3,2,2,0,16,16,8,1,4,3,0,0,1,0,3,1,0,0,1,8,5,0,0,3,0,1,2,2,2,1,1,2,0,13,5,12,10,5,15,2,1,0,0,5,6,0,3,4,60,21,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13832803104719146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23310885126874104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11855608159610805,0.0,0.0,0.0,0.0,0.0,0.0,0.22468599753742025,0.20066417899813946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.110861413598032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5166987470191421,0.0,0.0,0.15376653708096474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5084035828270502,0.0,0.0,0.0,0.0,0.0,0.22405564673625208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2089170031638482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15406345629250826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20402789724177864,0.0,0.0,0.0,0.0,0.2187423162319046,0.0,0.16520011058603007,0.0,0.0,0.16119711385883131,0.0,0.0,0.0 fitness,matiiin6,2018/01/17,"Quick question: Currently doing 5/3/1, is my progress good or am I doing something wrong? As the title says. I have been doing the 5/3/1 program for 20 weeks which is 4 cycles. I know that my 1rpmaxes has gone up which means I am doing good, but I'm just looking for feedback to see if my progress could be better and if I can optimize my training even more as I'm going into my fifth cycle. I have been doing the 5/3/1 program for 20 weeks which is 4 cycles and these are my numbers: Military: 45 kg -> 50 kg Deadlift: 112,5 kg -> 130 kg Bench: 70 kg -> 77,5 kg Squat: 102,5 kg -> 115 kg Note that my new 1rpmaxes are calculated 1rpm. tl;dr - Is my progress good enough and should I continue exactly what I'm doing? ",4.237724137931036,5.150938875862074,5.120172413793104,84.17956896551726,70.58620689655173,8.006896551724138,28.29310344827586,8.238735603445708,1.8350551724137931,567,20,114,8,10,185,82,145,0.014,0.818,0.16899999999999998,0.9736,1,0,1,0,0,0,37,0,0,0,4,3,5,0,0,3,0,23,0,0,0,1,15,32,9,0,4,5,0,0,0,0,1,0,1,0,0,7,4,0,0,3,0,0,2,0,1,0,0,3,3,15,4,8,26,2,10,0,0,2,0,2,2,0,4,6,68,22,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19982717573524786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18039615542949994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23345829450842545,0.0,0.1492324388961731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12840794115326987,0.5685278278526186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12417171346437154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18973422096697967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24611687529151316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21821601431696688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2531065437039474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.179678001128438,0.0,0.0,0.18004637497207704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17394104886705186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3624737932064829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2470319074120227,0.0,0.0 fitness,Mish61,2018/01/17,"Plank Holds - Duration versus Variations What is the optimal duration for planks ?? I've managed to work up to 2 minute planks and added movement (hand, hip-dip, diagonal hand and foot raise, etc.) during the 1:30-0:30 segment to make them tougher, and cuz being stationary is boring as hell. I also recently started putting my feet on a yoga ball and extended my arms and found that variation to be harder. Do I progress better with more variations (bigger ball, leg motion, etc.) or increasing the duration ?? ",7.261048689138581,8.762976022471914,7.1657865168539345,70.10725655430714,64.0561797752809,11.326591760299625,36.181647940074896,11.20814326018867,4.668279400749063,402,19,63,12,6,128,69,89,0.07,0.7859999999999999,0.14400000000000002,0.7319,0,0,0,0,0,0,23,0,0,1,3,1,3,1,0,4,0,5,6,6,2,0,12,8,9,0,0,2,0,2,0,0,0,0,0,0,0,2,6,0,1,1,3,0,4,0,2,0,0,1,2,5,1,9,5,5,10,1,0,0,0,1,4,1,1,2,36,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24045025171101786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26592322587391065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6706657795767469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32967538977030936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20070336708270325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3022621295223563,0.0,0.0,0.0,0.0,0.0,0.0,0.2968809837317342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21281981073076392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2188954934088544,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CommonTopper,2018/01/17,"Heel-shift bar path issues exacerbated by using a belt? I was recently gifted an inzer 10mm lever belt and have been using it for the past ~2 weeks. Obviously it's going to take some time to get used to bracing my core against a belt, but I've noticed using the belt exacerbates an underlying issue I've experienced before. When I become more fatigued I tend to let the bar shift more towards my heels which makes the lift harder. Without a belt I've only had it come up in training a few times. With a belt I've had this issue during the 5 recent leg workouts. I feel like I have at minimum 2 more reps in me, then all of a sudden I fail the next rep because my bar path sucks... What exactly causes the bar path to drift backwards as a set goes on? (It doesn't happen on my maximal attempts or even sets of heavy doubles). I've always heard that to avoid a ""good-morning"" squat you want to work on your quad strength. Although I don't know if that same thing can cause a irregular bar path. Looking for what other issues may cause the bar to drift towards the heels. 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So my wrist and my forearms are pretty thin and i am trying to find some exercises that would improve the look of my hand. I was thinking about buying one of those cheap hand grippers and carry it with me everywhere i go and use it constantly. What do you guys think. How did you build your forearms and wrists?,3.7666169154228832,6.034341507462685,3.91126865671642,86.90978855721393,74.22388059701494,6.257711442786071,27.58457711442786,7.1686216300943375,1.449977114427861,279,11,52,3,6,86,50,67,0.0,0.754,0.246,0.9581,0,0,0,0,0,0,5,0,3,0,0,3,0,0,0,1,0,7,9,8,2,0,13,12,7,0,1,0,0,4,0,0,1,1,0,0,1,5,6,0,0,3,1,2,1,0,0,0,1,2,5,10,0,5,9,1,3,0,0,1,0,4,1,0,1,1,37,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3630549343303619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.307062644483071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1909346129029686,0.0,0.0,0.0,0.0,0.33265461805795465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28212297237548273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2276561477946293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34179353672281393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4305410150824043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2280957459360026,0.0,0.0,0.0,0.0,0.29016279218524804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2386573481679629,0.0,0.0,0.0 fitness,Michael_Scotter,2018/01/17,"Looking for a workout program targeting hip flexibility/strength. Hi all. I've been steady lifting for over half a decade now. I finally invested into trying to understand fundamental weaknesses of mine. It became clear that I lack a lot of power from my hips mostly due to being sedentary at work and not focusing enough on correct stretching to correct my lifestyle. I've been looking around for workouts that focus on strengthening hips, while also incorporating a balanced workout routine. I have the stretches I need to do (partially torn labrum in hip so I got them from PT and some from online research), but I can't seem to find a good workout routine for hips. By balanced I mean still targeting every muscle group, but I want to emphasize hip, core, and lower back muscle groups. All I seem to find are ""8 WORKOUTS THAT WILL UNLEASH YOUR HIPS"" and they are basically the stretches I already do. So I'm missing the strength ingredient to my plan. I was wondering, and hoping, some of you may be able to point me in the right direction. Do any of you have routines or links to routines I could invest some time in? I'm a male in lower 20s, 5'11"" weighing 180lbs. Hope that info can help. To clarify further, I plan on doing this program because next year I want to start a fighting technique and I NEED to get stronger and better hips, but I don't want to ignore the rest of my body for fairly obvious reasons (it's just wrong lol).",4.922565454225972,6.74936764206642,5.553558249868214,78.23113161131614,69.99630996309963,7.9663328061852035,33.199964856791425,8.563005593585519,2.882454788262168,1145,55,198,19,21,370,159,271,0.076,0.789,0.135,0.946,3,0,0,0,2,0,33,0,3,2,6,8,10,1,0,12,1,19,11,9,1,6,47,39,15,0,9,6,0,0,0,0,2,1,0,0,1,7,9,1,1,10,5,2,0,3,5,0,1,4,2,27,5,39,30,10,27,0,1,2,0,11,17,0,12,10,135,34,4,0.15147162028397265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1671526995638089,0.12113180001590383,0.0,0.0,0.0,0.1030058959762851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1348418559011126,0.0,0.0,0.0,0.11647232621324392,0.0,0.09233569381635973,0.0,0.0,0.0,0.0,0.13396433893051554,0.0,0.1682508233030318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12093776343883288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1565106746697124,0.0,0.0,0.0,0.12762137300666096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16592975614678504,0.27688463359955384,0.0,0.0,0.0,0.0,0.0,0.07913766983780005,0.0,0.0,0.12704720857184787,0.12114569193694248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10152823419162464,0.0,0.0,0.3008909929034509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25439602387228594,0.0,0.0,0.1287757548890329,0.0,0.0,0.0,0.0,0.0,0.16499699991634273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2246285743012683,0.0,0.0,0.16109178658007098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14318964112278704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15573805321465775,0.0,0.0,0.0,0.12935593609564033,0.0,0.0,0.0,0.0,0.0,0.2757881484606544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10721239245714688,0.0,0.12096543162264906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08832431989008767,0.0,0.0,0.0,0.0,0.10283928731452864,0.0,0.0,0.15768729864921566,0.0,0.0,0.0,0.0,0.2680256584135337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1642645108512424,0.1102731435850228,0.0,0.0,0.0,0.1656104383672102,0.0,0.09754275727073183 fitness,ARGH_IT_BURNS,2018/01/17,"Replacing push/pull barbell routine with martial arts (Krav Maga & Muay Thai) for strength, size & aesthetics? So I've had some satisfactory results of my 4 day push/pull split routine I've picked up again over the past two months. I've also just moved to a new city with a reputable Krav Maga & Muay Thai Martial Arts training center near my place. (Voted Best Martial Arts in Toronto for a few years in a row, instructors are certified by the Krav Maga Association of Canada & Siam No.1 Muai Thai School, etc.) I know that barbell work is the optimal path towards strength and size gains. However, I simply find it that much more fun and exciting to pick up a new set of skills along the way. If I were to replace my entire barbell routine with these 60-90 min classes 4 times a week, would I still see strength/size/aesthetic gains, albeit more slowly? Another way to phrase this question is that if I were to pick up a barbell 4-6 months from now, would I be able to progress pretty easily from where I left off, or would I have to spend a considerable amount of time rebuilding from a low weight? One of the instructors described a typical class as such: ""we mostly work on stamina conditioning and burst energy / strength. When we are grappling or scrumming, it is all body weight so the resistance is dependent on how hard you and your partner are working and the size of your partner. A typical class format is a 10 minute warm-up with skipping, striking and a quick ab exercise. We then stretch for 5 minutes then proceed into whatever is covered in the lesson plan for the week. At the end, we always have an exhaustion drill where it is usually striking, cardio or stamina based. Our Conditioning classes are a 30 minute workout, usually interval style training but sometimes with striking. We usually mix in weights or resistance bands and finish off with a bunch of ab exercises. In short, If you are looking to boost your stamina, cardio and burst strength, then our program will definitely help you achieve this. It would not be the most optimal activity for gains."" My current fitness stats & pics for context: For reps of 5 in lbs Deadlifts:175 -> 220 Squats: 145 -> 220 Bench: 125 -> 150 OHP: 55 -> 80 Rows: 65 -> 110 5KM Run in 24 mins 20 seconds Body fat % of 19%-24% Godawful mobility/flexibility 5 ft 6in 148lbs Pics: https://imgur.com/a/3tlY6 I guess I still would be eating a daily caloric surplus of 2400-2600 consisting of a 40/40/20 split between protein, carbs & fats. Would be great to hear if anyone had experience with a similar switch. Thanks so much for your input! ",6.061720771296066,7.5833482157676375,5.900649255552846,78.00770807908228,66.84232365145229,9.156065413717355,34.508420795704176,9.478462496947786,3.3150776665853066,2088,98,369,42,34,652,264,482,0.009000000000000001,0.855,0.136,0.9949,2,0,0,0,0,0,101,7,7,0,16,15,11,0,0,30,0,29,13,4,6,1,55,35,27,0,10,11,0,4,0,2,7,7,1,0,2,10,22,6,0,5,7,1,2,1,2,0,3,4,7,28,9,61,20,13,62,0,1,2,0,20,28,0,14,29,209,38,10,0.08450841721617798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06758135071572734,0.07031777295201459,0.5493890084789105,0.0,0.0,0.08861444387579852,0.0,0.0,0.0,0.05909025023612247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08868637011336455,0.0,0.0,0.18773960093648687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.054500937897511315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08647320836163673,0.0,0.0,0.07484937422639308,0.0,0.09424922398726683,0.0,0.0,0.0,0.0,0.0,0.08266544793131282,0.0,0.0,0.0,0.0,0.0,0.0,0.07723916233652234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09317082832175712,0.0930955491268211,0.0,0.0,0.0,0.07570294268090919,0.0,0.0,0.0,0.09524712808731577,0.0,0.05664421069902228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.046443616015970135,0.0,0.0,0.0,0.09181864257366898,0.0,0.0,0.0,0.0,0.0,0.0,0.07096578647284299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13490762472924792,0.08981907341891479,0.12424682063400108,0.0,0.0,0.1632375119053278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05726509060071008,0.0,0.0,0.0,0.0,0.0,0.08067284655956722,0.0,0.0,0.088293309291179,0.0,0.0,0.0,0.0,0.08597544163325607,0.0,0.0,0.0,0.0,0.09466876794197096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08552702991184154,0.06734226717963285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08358098550143299,0.0,0.0,0.0,0.134977062305625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07780399650872817,0.0,0.0,0.0,0.0,0.0,0.0,0.0985550753548846,0.0,0.0,0.0,0.0,0.0,0.0,0.08255244406691584,0.0,0.0,0.0,0.2792222469130959,0.0,0.0,0.13415769608632794,0.1355751096433439,0.3087254564074619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1845694026713068,0.0,0.0,0.3601941295525872,0.0,0.0,0.054420649969924455 fitness,iminfwance,2018/01/17,"post workout nutrition question Hi everyone! I have been working out for a while now (cardio + more focus on weight lifting) with the intent of losing weight and gaining muscle. I like to workout in the morning before I eat, and would appreciate any input on my pre and post nutrition. Important to add that I do have metabolic syndrome, so I try to keep my sugar/insulin lower and restrict fruit to berries and only after my workout. Pre : greens+ supplement and 3/4 scoop vegan whey Post : 1 scoop fermented l-glutamine and water (wait 5 minutes) then 1 scoop vegan protein, water and 1 cup frozen berries Am I eating conscientiously to restore glucose stores, repair muscles and prevent an insulin spike? I appreciate any help and input!",5.809430950728661,8.286308305343514,6.61943095072866,68.81597501734906,69.0,8.427758501040945,36.33657182512145,9.095868883498916,3.9851312977099234,592,32,83,12,11,195,89,131,0.056,0.765,0.179,0.9097,1,0,0,0,0,0,21,0,0,0,3,2,2,0,0,4,0,6,9,0,1,0,20,8,13,0,1,0,0,2,1,0,1,2,0,0,0,1,13,7,4,1,3,1,0,0,1,0,0,1,4,10,1,13,6,1,11,0,1,1,0,3,4,0,1,5,49,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25739595836776025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16103967492008764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3873044752136792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18083857812037235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12685175393822204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16821604241132065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09245906071606827,0.0,0.0,0.0,0.0,0.21172479218548168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14393481880462206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5437538527035763,0.0,0.0,0.0,0.0,0.0,0.21200576560980885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1284898144193357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4609163660608142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1377778485700826,0.0,0.0,0.13443932612630186,0.0,0.0,0.0 fitness,verdenskendt,2018/01/17,"Rowing on leg day? Hello. Atm I am doing a PPL split that goes: Day 1: push Day 2: pull Day 3: legs Day 4: push Day 5: pull Rest Rest And I was considering adding in some rowing on leg days as I haven’t done cardio forever since I have shitty knees and also no time I feel. But I was wondering if this would interfere with the regeneration of my back muscles. So in short: is it a poor idea to add in rowing to my program? Or does it not have any big impact on regeneration? ",0.6673000000000009,2.584327130000002,3.414000000000001,88.397,82.7,6.4,18.0,7.554174236665415,0.2815000000000003,363,8,83,6,10,128,71,100,0.097,0.903,0.0,-0.857,0,0,0,0,0,0,13,0,0,0,0,5,0,0,0,3,0,10,5,4,0,0,14,12,8,0,2,4,0,1,0,0,1,1,0,0,0,4,4,0,1,3,0,2,4,3,0,0,0,3,1,8,0,11,8,3,21,0,0,0,0,1,8,0,4,9,49,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15080279797767207,0.0,0.0,0.0,0.12823698912574044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14500199516245327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8513037529164921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16502263895638414,0.19297697844812392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09534883109064367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2128774290954496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15599060797561598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10995918963601138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20450078213605916,0.0,0.0,0.0,0.1339577708356887,0.0,0.0,0.0 fitness,Ihatemoi,2018/01/17,"Weighted Ring Dips instead of Benching for Hypertrophy The title says it all. I practice calisthenics, mainly weighted pull ups, L sits, Front Lever Rows etc. For convenience reasons, I want to limit the amount of time I go to the gym in a week to a minimum (only to train legs) and some assistance work. I train at home and only have a self standing pull up bar, weight discs, a dip belt and rings, a couple of 25ish dumbells no bench. My goal is Hypertrophy and aesthetics. Will I be missing potential chest development if I only focus on heavy dips and push ups (hard variations like PPPU, Maltese PU etc, ring flyes) instead of benching? ",7.155774818401937,7.607787483050848,7.384285714285718,72.14533898305088,64.0,10.13268765133172,35.501210653753034,9.957137785484203,3.6182600484261496,505,22,86,10,7,164,84,118,0.065,0.902,0.034,-0.5319,0,0,0,0,0,0,19,0,0,0,3,3,2,0,0,8,0,4,6,2,1,1,11,7,6,0,2,1,0,4,1,0,1,0,4,1,1,1,5,4,1,1,2,0,5,1,1,0,0,0,8,7,1,16,5,6,15,0,1,0,0,2,6,0,2,3,50,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19633550122486712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3957880647379518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10084401986751566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1589526147328973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17798816207480256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08668889060848554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4048564737345732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18243928146525853,0.0,0.0,0.0,0.0,0.0,0.14110849962093874,0.0,0.0,0.0,0.0,0.18511004772586892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10346748995536204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10465951753790917,0.0,0.14233276413932092,0.6482273580489014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1291794308796032,0.0,0.0,0.0,0.0,0.0,0.0 fitness,LuckyTwentyOne,2018/01/17,"Will This Intermittent Fasting Schedule Work? So I want to try Intermittent fasting. I usually skip breakfast and work out in the morning, so the 16 hr fast schedule (eating from 12-8) seems like it will work best. However, I only lift 3 days a week. Will only fasting on these days work, or do I really need to do it every day? EDIT: I guess more specifically my question is will it have any positive affect on my overall health or goals. My goal isn’t really to lose weight. In fact, I’m lifting to gain muscle, and during the eating period I would be putting down significant protein for that goal. I honestly heard a few big fitness guys (Terry Crews for example) talk about it and say they really liked it, so I figured I’d give it a shot.",4.757448275862068,5.799750020689663,6.178103448275862,76.59474137931036,69.48275862068965,9.386206896551725,30.36206896551724,9.642632912329526,2.8833999999999995,583,23,109,13,10,198,96,145,0.02,0.8059999999999999,0.174,0.9669,1,0,0,0,0,0,21,0,0,1,10,4,5,0,0,6,0,11,5,0,1,1,15,18,8,0,3,2,0,1,2,0,5,1,2,0,1,9,4,4,0,3,0,0,1,1,1,0,0,1,3,12,4,14,11,3,21,0,1,0,0,7,8,0,5,14,63,21,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10657057059511382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1644611755056596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3032017761464885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3207141182736829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13203790338936502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15033389259059832,0.0,0.0,0.0,0.0,0.17263761527471352,0.15517102771931415,0.0,0.0,0.0,0.0,0.0,0.1665791482877395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15312462432873766,0.0,0.0,0.0,0.0,0.17532234814736591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11620109270621015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2383753943268471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15754037668748502,0.17555501301392007,0.0,0.0,0.0,0.3011840900197424,0.0,0.0,0.0,0.0,0.0,0.0,0.12462488470196804,0.0,0.0,0.0,0.14266610695560827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1259603947895593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10639819618895784,0.0,0.0,0.0,0.0,0.0,0.17259780691576346,0.0,0.0924336970569708,0.0,0.12570613653908594,0.19083485397057345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4563572491375994,0.0,0.0,0.11132479147347113,0.0,0.0,0.0 fitness,TheNaturalGuy,2018/01/17,"Anyone use the Sweeping Deadlift? https://www.t-nation.com/training/tip-do-sweeping-deadlifts-for-overall-strength Looks interesting...but has anyone used it effectively? Honestly, have never heard of it until seeing the reference in this article.",20.575555555555557,27.732756185185195,13.70518518518519,12.833333333333373,42.7037037037037,12.488888888888884,38.62962962962963,11.20814326018867,7.077207407407408,215,8,14,6,3,59,24,27,0.0,0.7929999999999999,0.207,0.7399,0,0,0,0,0,0,21,0,0,0,1,0,1,0,0,2,0,2,0,0,3,1,5,7,1,0,0,0,0,0,0,0,0,0,1,1,0,3,0,0,0,2,0,0,0,1,0,0,0,1,3,0,1,3,6,0,3,0,0,2,0,1,1,0,0,2,11,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5333682189273359,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32028037607343945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2941595912772657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.303926831927447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6588151785096297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,username2446,2018/01/17,"When to switch off of a program like ICF? I am about to complete the first 12 weeks of ICF. I haven't missed a day yet and have been progressing pretty well. My squats have really shot passed everything else, my deadlift is now pretty close to what I'm squatting and my bench is lagging way behind. I am unable to do OHP due to an old injury so I do 45 degree incline bench press. I have added a couple of extra accessories like Face Pulls and cable flys but other than those changes I have stuck to the program. Here are my lifts 5x5, progression is in a bit less than 12 weeks: * Squat 80lbs > 250lbs (deloaded down to 225lbs and do more reps.) * Deadlift 80lbs > 250lbs * OHP started at 50lbs and made it to 65lbs before aggravating an old injury and switching to incline at the recommendation of my doctor. Now I am up to about 120lbs incline * Bench started at 70lbs and am up to 140lbs also: 37M 5'10"" 180lbs My main question is, even though I am still progressing... I am getting a little bored with this program. I am definitely seeing strength gains still but visually not seeing so many. I am really thinking about moving to PHUL after I am done with the 12 weeks on ICF. What do you guys think about this... is it time to move on? 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I've always been very athletic and active but have never been able to stick to a diet. I was reading over the nutrition plan recommended by Dr. Jim Stoppani for the workout routine short cut to shred which I just started. He uses a 200lb male as an example for how many calories to eat/day and what % of macros. I am a 200lb male so I found this convenient. However, he states that a 200lb male should start his cut eating 3700 calories per day (1.5g/lb Protein, 2g/lb Carb, .5g/lb Fat). Now, I workout twice a day with lifting and Jiu-Jitsu and am very active, but never in my life have I even considered a CUT that would afford me the ability to eat almost 4000 calories a day. That seems incredibly excessive since most plans for my body type recommend <2500 calories. Do you think it is a good idea to give this a shot and see if it actually works or should I just stick to the IIFYM basic calculations. I think this seems kind of crazy but maybe it would actually work considering my very abnormally high activity levels. Also as mentioned I've never been able to stick to any of the previous diets I've tried and all of those were much less than 3000/calories per day. Ironically I've been able to easily accomplish 3-5 day water fasts when cutting weight quickly for a jiu-jitsu fight but obviously that weight comes back quick. Thoughts? 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Recently, I found out that compound exercises like Squats and Deadlifts are essential if I wish to see good progress but the problem is, I do not have the facility to be able to do these exercises safely such as a power rack. There is no good gym in walking distance and I am too young to drive to the ones that are good. I cannot even attempt these for the gym in my building is practically deserted most of the time. This has put me in a tough position where I am starting to think that I am simply wasting my time with only isolation exercises. I have been doing this for about a month and haven't seen much progress (not that I expect any so soon) but I am starting to be skeptical of my current workout plan. What do you guys think? Should I stick with it and see if where it goes or....something else. ",6.152807017543862,6.229045362573102,6.605315789473687,78.16271052631579,66.13450292397661,10.114853801169593,34.64385964912281,9.888512548439397,3.223944561403509,691,30,137,14,10,225,101,171,0.11,0.7509999999999999,0.139,0.6608,2,2,1,0,0,0,16,0,1,0,6,10,8,1,0,8,0,23,4,0,1,0,25,33,10,0,6,7,0,0,1,0,1,4,0,0,1,11,8,0,1,3,7,0,3,5,3,0,1,3,3,17,5,20,27,2,19,0,0,3,0,2,6,0,3,11,102,28,0,0.19472612542169526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13242044273011938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16266869107916349,0.0,0.0,0.0,0.0,0.12861476933520205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2135071456788232,0.0,0.0,0.0,0.0,0.0,0.4899811058558201,0.0,0.0,0.0,0.1928094789653055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09513334888451992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12998120079212622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15542853551599525,0.0,0.14314610766010027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13195146213747694,0.14809799307847166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1863266036908917,0.0,0.19575353976553667,0.0,0.0,0.0,0.0,0.0,0.0,0.19226855691911368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31034302136928765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14990968480736042,0.0,0.0,0.2756563076466862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2495452769477856,0.0,0.0,0.2270927393588196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2239254342076212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JColl11,2018/01/17,"So I need cardio for bulking I’m mainly trying to get stronger in the upper body but abs would be nice but I haven’t heard anything about cardio when I was trying to find a workout, so I was wondering if it’s required ",2.1360869565217366,3.8675645652173967,3.7732608695652203,88.49293478260874,77.26086956521739,5.469565217391305,24.54347826086957,5.985473137389443,0.6721478260869569,174,6,35,1,4,58,36,46,0.0,0.867,0.133,0.6705,0,0,0,0,0,0,1,0,0,0,1,4,1,0,0,2,0,5,3,1,0,0,8,10,6,0,3,3,0,0,0,0,1,2,1,0,0,1,0,0,1,2,1,0,0,1,0,0,0,3,1,4,1,5,5,1,3,0,0,0,0,1,2,0,2,1,24,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3089732503623844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4170536614753579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3431654834787249,0.0,0.0,0.0,0.0,0.0,0.19616340840745103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27840032977314216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5098281301220551,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4071725436824941,0.0,0.0,0.0,0.2667174459064643,0.0,0.0,0.0 fitness,thesearchforanswer,2018/01/17,"Help with my PPL routine. Am I doing too much? Hi everyone - Newbie that got into lifting weights 4 months ago. I was a regular lifter in high school but my routine has become a lot less regular in college and in grad school. I am looking for some feedback as to whether I am doing too much and if I should instead focus on fewer exercises. I am following a 5 day PPL (PPLPP) routine. I focus on progressive overload so my first rep is typically 60% of my 1RM. I am a 28 year old male, 5 ft 9 in, weigh 165. Here is my progress over the last 4 months. These numbers are for at least 4 reps. Bench: 95 --> 160 Deadlift: 135 --> 225 Squat: 120 --> 165 (weak) Overhead: 75 --> 95 Monday - Push (4 sets of 4-8 reps max or to failure for body weight) Flat Barbell Bench Press Close-Grip Bench Press Standing Overhead Press Dumbbell Lateral Raise Dips Dumbbell Hammer & Regular Curl Arnold Press Reverse EZ Bar Curl Wide-Grip Upright Row Seated Chest Fly Tricep Extension Cable Crunch Tuesday - Pull (4 sets of 4-8 reps max or to failure for body weight) Barbell Deadlift Barbell Row Wide-Grip Pull-up One-Arm Dumbbell Row Barbell Bicep Curl Forearm (Finger Curl & Seated Reverse Curl) Low Seated Cable Row Rear Lateral Raise Single Arm Row Machine Cable Crunch Wednesday - Legs (4 sets of 4-8 reps max or to failure for body weight) Barbell Back Squat Barbell Front Squat Bulgarian Split Squat Standing Calf Raise Seated Calf Raise Leg Press Seated Leg Curl Seated Leg Raise Cable crunch Thursday - Push (4 sets of 4-8 reps max or to failure for body weight) Incline Barbell Bench Press Decline Barbell Bench Press Overhead Press Dumbbell Lateral Raise Dumbbell Chest Fly’s Dips Chin-Ups Incline Dumbbell Curls Dumbbell Press Skull Crushers Cable Crunch Friday - Pull (4 sets of 4-8 reps max or to failure for body weight) Barbell Deadlift Barbell Row Wide-Grip Pull-Up One-Arm Dumbbell Row Low Seated Cable Row Lateral Pull-Down Barbell Bicep Curls Seated High Row Dumbbell/Barbell Shrug (2 s hold) Cable Crunch ",2.430310173697272,5.384633478494627,2.743010752688172,88.1383622828784,87.87096774193549,4.366914805624484,26.77750206782465,6.093298490706669,1.2123596360628621,1602,73,271,14,52,490,166,372,0.129,0.845,0.026,-0.9887,0,0,0,0,0,0,77,0,0,0,3,8,3,0,0,5,0,13,28,18,0,0,16,16,12,0,2,8,0,16,0,0,1,2,0,0,1,2,4,8,1,0,2,0,6,0,3,0,1,2,17,13,0,30,13,7,43,0,2,1,0,3,13,0,8,17,87,15,5,0.0,0.0,0.0,0.0,0.0,0.0,0.08324936783639003,0.0,0.0,0.0,0.0,0.0,0.0,0.20351222759637194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07221430609281627,0.0,0.0,0.10372097503684616,0.0,0.0,0.0,0.0,0.0,0.5215881252396549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06056695951193114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08973914618296548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07988346265764683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07511185157702821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0629487812199584,0.1984512459291775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07655269583432607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07886436604294292,0.0,0.0,0.0798425865030304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14992300976898001,0.0,0.13807564502792422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09854726846612856,0.0,0.12727753164110792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1900925876757351,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6861739610314871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06047773543896943 fitness,ImQuitingPorn,2018/01/17,"My overweight friend is gonna start working out with me. Have some questions He's overweight, I'm lean but bulking. We are male, 20 yrs old. I run on PPL routine 2 times per week (PPLPPLR). From the beginning I'll show him all the exercises and kind of show him how things work but can he then later do the same routine as me? I think that as long as he is in caloric deficit, routine doesnt really matter, right? I do 3-4 sets 6-8 reps on compound movements and 3-4 sets 8-12 reps on isolation exercises, is this good for him also? From the beginning I'd maybe let him train with me only 3 days a week, that means PRPRLRR. Is this okay? Next thing, cardio. I don't really do cardio since I'm currently bulking, how long should he do it? My lifting session is 90 minutes and if he goes on cardio that means he won't be able to do all the exercises that I do since I dont do cardio... If I remember more questions, I'll ask. Thanks for the help guys! EDIT: How much can he lose body fat in 6 months? realisticaly. Thanks!",0.5158647798742173,2.7327229764151006,2.6050000000000004,92.11916666666669,85.74528301886792,5.608805031446542,22.040880503144656,6.996647511020387,0.6196691823899374,789,28,175,11,24,265,122,212,0.07400000000000001,0.8220000000000001,0.105,0.861,1,1,0,0,0,0,35,1,0,0,3,4,7,0,0,7,1,23,11,2,3,2,26,35,15,0,3,4,0,0,0,1,3,10,0,0,2,9,7,3,0,6,5,0,2,4,1,0,0,0,0,17,6,18,30,6,27,0,1,0,0,19,8,0,5,15,92,26,4,0.1458076018232286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11660228649920032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13631042512528666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1619593756547056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09403384081404333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1708854234184694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1126505914772317,0.0,0.0,0.0,0.0,0.12229649861451147,0.0,0.0,0.0,0.14437244964349935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09773176200977296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15183617982060807,0.0,0.0,0.0,0.0,0.0,0.14909815163151469,0.0,0.0,0.0,0.0,0.2580702786318174,0.0,0.16312141030006916,0.0,0.0,0.0,0.0,0.0,0.0,0.1464833339051398,0.3176544466973655,0.0,0.0,0.0,0.0,0.0,0.0,0.11638223668963753,0.0,0.10718536417776174,0.0,0.0,0.0,0.15506803869018124,0.0,0.0,0.0,0.0,0.15300055063482676,0.0,0.0,0.11089325152874016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3266757673586165,0.0,0.0,0.0,0.18681616668997175,0.0,0.0,0.0,0.16517158937245113,0.124518895277836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24122710992471466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1032033710380892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26848009977942816,0.0,0.0,0.1937361835201165,0.0934276237954051,0.0,0.0,0.08502158517679795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2339161264072635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21229934137493373,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheSeeker00,2018/01/17,"Reddit PPL for Intermediates? I have been lean bulking for about 3 months and doing n/suns 4 Day LP for about 5 months. My lifts are all in the intermediate range. I was thinking of switching over to the reddit PPL for a few months for a change of pace and to focus on hypertrophy for the last few months of my bulk. The reddit PPL is supposed to be for beginners, but has anyone with intermediate lifts had any experience on this program? Suggestions? ",5.452945736434112,6.7482969302325575,6.327906976744188,75.22387596899226,68.06976744186046,8.989147286821705,28.286821705426355,9.2995712137729,2.3207193798449617,360,12,68,7,6,119,57,86,0.0,1.0,0.0,0.0,0,0,0,0,0,0,8,0,0,0,0,2,0,0,0,6,0,9,0,0,0,1,6,10,3,0,0,1,0,0,0,0,0,0,1,0,0,1,3,0,0,1,0,0,0,0,0,0,0,3,1,4,0,20,6,3,11,0,0,0,0,1,4,0,0,7,46,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17729458801009054,0.0,0.0,0.0,0.0,0.1822974220532154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2758010412802181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1681390828181855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2550285028500417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21251686015883872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.83239830954144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16705512439832074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Spasski,2018/01/17,"Question about TDEE for bulking ! Hello peeps, i plan on bulking and gaining muscle mass with ice cream workout plan 3 days a week. So I started with findind out my TDEE. When using the calculator, should I already calculate it with the workout ? Or just plain without activity ? I have a an office job. So just age height weight and activity (sedentary on my part) and the result + 500 should be my daily calory intake ? ",4.255714285714287,6.7088047012987015,5.097402597402599,78.10896103896107,73.41558441558442,6.477922077922077,30.48051948051948,7.447530270364453,2.2027714285714293,330,15,54,4,7,107,56,77,0.0,0.949,0.051,0.5621,1,0,0,0,0,0,12,0,0,0,3,6,0,0,0,6,0,4,1,0,2,0,16,6,7,0,2,4,0,1,0,0,2,0,0,0,0,1,7,1,0,1,2,0,0,1,0,0,0,0,2,7,0,9,3,1,10,0,0,1,0,2,5,0,2,5,37,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36092058814267386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21092766297067006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3245581532591835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3541758209009989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36638382289609067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2314958707983363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28247619582326194,0.0,0.0,0.0,0.0,0.2623490726695246,0.39827289542573147,0.0,0.0,0.0,0.0,0.0,0.3152756933951594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mnemiq,2018/01/17,"How long does it take for your heart to be back to normal after intense workouts? Hi So I've been reading a lot about how fast the heart should come back down to rest pulse and that it can take several hours even after heavy workouts. How long does it take for your heart to be back at ""normal"" rest beats and no exhaustion? I've just restarted training after a year of inactivity and I find my heart taking several hours to get back to normal state and I feel quite exhausted after an intense workout. I wonder if I am pushing myself too hard or if this is just beginner problems as in that my heart is not used to this kind of activity, given that I barely get my pulse up in the past year of inactivity. Please share your progress and if you are having the same thing? I also read that hydration could be playing a role, but I drank a lot after training yesterday and it didn't seem to do any difference on it, so I wonder if it's just poor cardio and that it takes time?",7.986490929705216,5.9700102908163295,8.074761904761901,75.959126984127,63.438775510204074,10.956009070294783,34.02267573696145,9.444778638647367,2.8377240362811795,771,24,156,11,9,252,109,196,0.07,0.883,0.047,-0.7619,0,0,0,0,0,0,12,0,4,0,3,17,6,0,0,8,0,14,9,5,6,0,38,29,20,0,10,10,0,2,0,0,1,3,0,0,0,15,8,1,0,5,6,1,2,3,3,0,0,4,2,16,3,26,20,5,29,0,0,0,0,7,6,0,10,20,114,31,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07611918134938947,0.0,0.0,0.0,0.06472886950285353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2927646784757477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0819932028296743,0.0,0.0,0.0,0.0759972488312849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09944776703477368,0.0,0.0,0.16659356921660926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06286860584966418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04812825134925955,0.0,0.0,0.0,0.08699710412565702,0.0,0.0,0.0,0.0,0.0,0.09946016886004684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08526680750802959,0.0,0.0,0.0,0.0,0.5639717215835283,0.0,0.0,0.0,0.0,0.18747553946288015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09912023215121632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16847095309917015,0.0,0.0,0.0,0.16184527991024392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.279782430101735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09086457983163852,0.0,0.0,0.0,0.10448423247416463,0.0,0.0,0.0,0.0,0.0,0.09107891626520292,0.0,0.0,0.0,0.10124065979436456,0.19042094455295128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08665258868411384,0.0,0.2150632670035217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35783529499940264,0.0,0.0,0.0,0.0,0.0,0.06323649445505293,0.0,0.0,0.0,0.05550297215423498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08220903160535085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20644752392208854,0.0,0.0,0.0,0.0,0.0,0.0,0.1225916700492435 fitness,VEGETA-SSJGSS,2018/01/17,"Daily protein and carb intake Dear respected redditers, I am doing bodybuilding for more than 2 months consistently and I am taking it seriously. I am doing some food planning... I am 173 cm tall and 77 kg weight, my target weight is about 65 so 65*2.2 = 143 which is rounded to 150 grams of protein daily. My regular days (Sun, Tue, Wed) are the following: M1 (8:30): 4 boiled eggs (24g protein) + dried milk (8 tablespoons = 16g protein) = 40g protein. ___ M2 (12:00): Sardine can (23) + veggies (~5) = 28g. ___ M3 (4:30): Rice with chicken thigh (~20g) + small yogurt can (5) = 25g. ___ M4 (8:30): Whole chicken breast ~8oz (45g) + veggies (5) + milk (16) = 66g. Which is directly after training. Total = 159g which is perfect. ___ Now in Mondays and Thursdays I fast until sunset but I manage to eat around 150g by including tuna and another chicken breast. During Friday and Saturday (weekend) I make a small adjustment too by adding tuna but generally 150g. My questions are: 1- are my numbers correct? please correct them. 2- what about carbs? I need to know how and when to eat them. As I read they must be eaten before and after workout. 3- how to calculate carb in healthy food and what are the cheaply available ones? I could get tomato cucumber and so on. I mainly train 4 days a week but not always. Looking forward to your kind replies. thanks!",0.2386811804547655,2.6542258415094366,2.6003773584905647,88.52160135462023,94.35849056603772,4.982099661344944,23.77600387034349,6.67199483983844,1.1032535074987906,1028,45,199,15,39,349,168,265,0.006,0.884,0.11,0.9768,0,0,0,0,0,0,87,0,1,3,2,10,6,0,0,4,0,19,14,3,3,5,31,28,20,0,3,4,0,3,0,0,1,0,0,0,0,6,12,11,0,3,3,0,2,1,1,0,1,1,4,19,5,22,24,5,23,0,0,2,2,6,8,0,2,15,97,25,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1452932301249346,0.0,0.0,0.0,0.18309850050606052,0.0,0.0,0.0,0.0,0.0,0.0,0.1554439019392205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14858405608618316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13941544867582525,0.0,0.0,0.22522377997868634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3573483981269559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4222890292259531,0.0,0.0,0.0,0.09122885551936323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18183410387515395,0.09596354813806884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14663218006110565,0.0,0.0,0.0,0.0,0.0,0.11655651704436502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13937560692352222,0.0,0.0,0.1294744196566088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11832328638240562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1916742562914775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19560817285301613,0.0,0.17466172677553285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13128835312220216,0.0,0.0,0.1607615471140768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1400651981545674,0.42526677490999537,0.0,0.0,0.0,0.19495082395338484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,plactice,2018/01/17,"About to hit a wall...i think (SL5x5) Hey guys! Been on this program since October 2017 and have probably missed 2 weeks of workout in total as i was travelling.I weigh about 112kgs and at 5""10 in height Current weights i'm lifting SQT 97.5kg (deloaded twice) OHP 47.5kg (deloaded once) Row 57.5kg Bench 52.5kg DL 105kg (deloaded once) Diet wise not necessarily the worse or good, just kinda in between with some cheat days but nothing to the point where i can't move. Just wanted to ask about some issues i've been facing, For Squats - the weights are getting really heavy but thats not the issue. i feel my lower back hurting after squats and getting out of bed in the morning. There are some points where unpacking the weights feel really uncomfortable and i can feel my lower back hurting too. Quite unsure what i'm doing wrongly. I showed the trainer at the gym my form and says there isn't much wrong with it, just have to try not to lean forward as much when coming up. Any thoughts? For OHP - from what i've been reading, this is the hardest exercise of the lot. I feel that i'm struggling hard to get past the current weight. any tips for going forward? For Rows - I can lift the weight but still feel my back rounding. For the life of me i can't figure out how to improve the form. Hurts the back a little. Should i just deload and rework on form? For Bench - Weight is getting more difficult to lift but this one seems steady for the mean time For DL - I can never get back in the same form after each pull. Affects my lower back slightly but i think I'm going at a good rate. Any tips? If it helps i can get some videos up to help with form check. Need a fresh batch with the heavier weights, will try to do that in the coming days. If there is anything i can do to immediately help what i'm doing with what i've described that'll be very much appreciated. Cheers",3.3662745098039224,4.999415181818186,3.8484705882352976,89.67545098039218,73.65240641711229,6.590944741532978,24.498752228163994,7.1686216300943375,0.8531165062388588,1474,45,308,15,30,462,185,374,0.1,0.7959999999999999,0.105,0.6,6,0,0,0,0,0,48,0,0,0,1,22,13,1,1,23,0,27,12,1,2,2,56,57,18,0,5,15,0,14,0,0,3,2,1,1,1,13,16,9,0,11,6,1,8,7,9,0,2,5,15,19,4,52,47,17,47,0,4,1,0,7,23,0,10,20,189,32,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14925621025349786,0.0,0.0,0.0,0.0,0.0,0.0,0.06020536764472621,0.0,0.06839577073868766,0.0,0.0,0.3375383097293823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12604365269981074,0.0,0.0,0.0,0.0,0.0,0.0,0.0943657392614567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18496230140920344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2293419920545517,0.0,0.08315830045914953,0.12272815191786338,0.0,0.0,0.0,0.07244101071303695,0.0,0.0,0.06553799279367893,0.0,0.0,0.0,0.0,0.0,0.1471150687593681,0.0,0.0,0.0,0.0,0.0,0.2349614748447745,0.0,0.0,0.15272240187485658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05167586235789432,0.0,0.07332666188834408,0.0,0.0,0.0,0.0,0.0,0.062198967561026886,0.0,0.0,0.0,0.0,0.0,0.07969390708916256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07775869177603624,0.1613455226503796,0.054248043112943914,0.05642636562422348,0.0,0.0,0.0,0.0,0.07020006735874153,0.0,0.0,0.15582840916517232,0.04957586802058557,0.0,0.0,0.0,0.0,0.0,0.06984056694799788,0.0,0.0,0.0,0.0,0.13832181144573216,0.0,0.0,0.0,0.0788800609174863,0.0,0.0,0.0,0.0,0.07781585620413352,0.07318091797151914,0.0,0.09373777314144296,0.0,0.0,0.0,0.0,0.0,0.0,0.058180658725395226,0.0,0.0,0.0,0.06660313548385496,0.0,0.0,0.0,0.0605196341042968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.058426564565559634,0.0,0.0,0.07648388711854731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09375738256113006,0.0,0.05808175673328045,0.04266083714614816,0.0,0.0,0.0,0.0,0.09934319548252547,0.0,0.0,0.0,0.0,0.0,0.0,0.06036558566744779,0.043152323840130014,0.0,0.05868543707910848,0.6236337371005058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07455743113398515,0.0,0.15998039836995456,0.0,0.0 fitness,ChaixD,2018/01/17,"Is there a significant difference between muscle growtg and strength? So basically I'm curious if signs of strength mean that you are getting bigger as well or does it certainly have to be low reps/high volume for strength and vice versa for size? I noticed getting stronger in the gym on some lifts but not getting bigger and on some body parts Im bigger but not stronger. ",7.707571428571428,7.959849328571429,6.912142857142857,76.67535714285717,62.85714285714286,9.857142857142858,38.92857142857143,9.516144504307137,3.689857142857144,303,15,54,5,4,93,54,70,0.021,0.735,0.244,0.9143,0,0,0,0,0,0,4,0,1,0,3,3,6,0,0,2,0,4,1,1,0,1,14,9,9,0,1,6,0,0,0,0,0,0,0,0,0,2,3,0,0,1,1,0,0,2,1,1,0,0,0,2,5,9,8,3,7,0,1,0,0,1,7,0,4,0,34,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3167852838677309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29796612870067696,0.0,0.0,0.24957443674197374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4470049307107285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30132220823995004,0.0,0.0,0.0,0.0,0.0,0.0,0.3080575281758086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31065893426080343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3246942775943797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30883637633256594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2564228811708941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MadaraUchihahaha,2018/01/17,"Building and Maintaining Muscle Mass Hey Guys I just have a couple of questions regarding weight training. In order to gain muscle mass, do I always have to increase weight resistance or can I stop at a certain point and just maintain repetition? At some point I feel like my bone structure shouldn’t take any more weight and the time at the gym isn’t worth it. ",5.5952941176470565,7.2724326470588245,5.158117647058828,82.30452941176472,68.11764705882354,7.792941176470588,29.776470588235288,8.238735603445708,2.1346552941176475,292,11,52,4,5,89,50,68,0.032,0.789,0.17800000000000002,0.8402,0,0,0,0,0,0,4,0,0,0,1,2,2,0,0,4,0,6,4,1,0,1,12,8,4,0,1,3,0,4,1,0,1,0,0,0,1,1,3,3,1,2,1,1,1,2,0,0,0,0,4,5,2,7,7,3,13,0,0,0,0,3,8,0,3,4,31,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16934109794614485,0.0,0.0,0.13839743602117496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2251858950628709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10290349017491393,0.1453914268561408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20151222106817146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09942733383363604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3847756287804803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2279838002753877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1701479689973451,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15301823661114575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1186714536604437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7434807098859701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,owmymeniscus,2018/01/17,"Having trouble isolating back muscles when doing back workouts. When I do exercises suck as lat pull downs, seated rows, dumbbell rows, and other back-focused workouts, I don’t feel my back working/burning like I would feel my chest when benching for example. I feel the “burning” in my biceps instead and that is what usually gives out at the end of my sets. How can I change my form/mindset to isolate my back muscles and build size/strength?",4.760557491289198,7.057199585365857,4.807839721254356,81.45719512195123,71.4390243902439,6.636933797909408,34.88501742160279,7.447530270364453,2.679970034843205,354,19,59,4,7,110,57,82,0.117,0.851,0.032,-0.6908,0,0,0,0,0,0,12,0,0,0,0,9,3,1,0,2,0,7,3,2,1,0,9,12,8,0,1,0,0,3,1,0,1,1,0,0,0,3,4,0,0,3,3,0,1,1,2,0,0,0,3,11,1,8,11,0,15,0,0,0,0,1,4,1,0,10,43,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8222608070011892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22624518395940876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18942457151373945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3244159780479241,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20516275968764924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10448565510430698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2355466340468363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15192649539481015,0.0,0.0,0.0 fitness,XtremeSeb,2018/01/17,"Stronglifts 5x5, how to do 25lb shoulder press? So the app of Stronglifts 5x5 gave me a starting weight of 25lb for shoulder press, since the bar weights 45lbs, how could I do it only with 25lb? with which equipment?",2.675465116279071,4.8295541627907,1.7745930232558145,101.48654069767444,77.13953488372094,4.3,27.02906976744186,3.1291,0.14402790697674428,171,7,38,0,4,48,30,43,0.0,1.0,0.0,0.0,0,0,0,0,0,0,6,0,0,0,0,3,0,0,0,3,0,3,5,2,2,0,5,5,3,0,1,0,0,4,0,0,0,0,0,0,0,2,2,3,0,0,1,0,0,0,0,0,0,1,4,2,0,6,3,0,1,0,0,0,0,1,0,0,0,1,19,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2765918758927975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2634715393838789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28656603137169634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24520113408311295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8437037368845912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CaliberHB,2018/01/17,"I am never going to have low enough body fat% for visible abs. Is there any aesthetic benefit to doing ab exercises? 30 y.o. M. 5' 10"" 185. My goal is basically to look and feel better - have less fat around the midsection and have more defined upper body. I am currently doing Arnold's Golden Six, but I am not doing the sit-ups, because I hate ab work. I know that it is pretty likely that I will never be thin enough for my abs to show, so is there any real aesthetic benefit to working out my abs? I feel like my core gets a decent work out from stabilizing for the other exercises. Thanks. Current Lifts: Squat 4x10 155lbs Bench 3x10 130lbs Pull Ups 3x3, then do 3x6 assisted pull ups BNOHP 4x10 55lbs Curls 3x10 50lbs I have been rededicated to this routine for about a month. All my lifts have increased 10-15% in this first month. I don't keep track of calories, but I have cut out all deserts and refined carbs. I know I am eating at a deficit at least on weekdays (from prior experience of calorie counting) I focus on getting a good amount of protein, especially on work out days. I work out 3 times a week.",2.1278558665872542,4.557562821917814,3.5335239229700237,86.6882430017868,80.59817351598173,6.548421679571175,23.220369267421088,7.7425588080867325,1.2210073853484218,874,30,174,15,23,286,134,219,0.058,0.8240000000000001,0.118,0.9247,2,0,0,0,0,0,31,0,0,0,8,5,10,2,0,8,0,22,7,4,0,4,22,33,7,0,0,3,0,3,2,0,1,4,0,0,0,6,9,3,1,4,3,0,4,4,3,0,2,1,4,19,7,30,30,9,33,0,1,1,0,0,17,0,0,14,106,25,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19887592810798954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13017118576548062,0.0,0.0,0.0,0.0,0.0,0.08913735777538141,0.0,0.0,0.0,0.0,0.12932406434440105,0.0,0.3248458578237841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09430298048575972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14962460455273802,0.0,0.0,0.0,0.3021788742162177,0.0,0.0,0.0,0.0,0.0,0.0,0.14303603614625413,0.0,0.0,0.14787143246610593,0.10446311646458492,0.0,0.0,0.0,0.12437884749118044,0.0,0.0,0.0,0.0,0.1527929774128619,0.0,0.08310299529048659,0.12264653046691945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14436684154131751,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12997143299898284,0.0,0.0,0.16072279060878858,0.0,0.0,0.0,0.0,0.0,0.0,0.1428762256292225,0.0,0.0,0.0,0.12279211028422865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2334306819847113,0.0,0.0,0.0,0.2255553550680189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14876331871282802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16643597867847865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13462426606812114,0.0,0.0,0.0,0.0,0.0,0.0,0.08526493035258995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11729281561258055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5322674388684041,0.0,0.0,0.0,0.0,0.0,0.0 fitness,flaviutrifoi,2018/01/18,"When should I transition? Hey guys, so I've been working out since mid-September, so around 4 months and have progressed decently. My question is should I consider switching to an intermediate program come the summer months (2 months). Also, what kind of program do you guys recommend for bodybuilding. I'm trying to focus a lot on physique rather than strength, but am open to trying new things. My starting lifts (4 months ago) and current lifts are below. Bench (5x5) 75lbs --> 155lbs Squat (3x5) 95lbs --> 155lbs Deadlift (1x5) 115lbs --> 275lbs (focused on form in the beginning so probably not representative of how much I could actually lift) Barbell row (5x5) 45 lbs --> 105lbs Overhead Press (5x5) 55lbs --> 95lbs Any feedback is appreciated. Thanks! EDIT: Currently doing Metallica's 6-day PPL ",3.891146245059289,7.177333608695655,3.5302766798418967,80.92470355731227,89.72463768115942,6.567061923583663,27.28722002635046,7.686295010490155,2.445466666666667,650,29,102,14,22,195,107,138,0.0,0.909,0.091,0.9089,2,0,0,0,0,0,51,0,1,0,3,8,3,0,0,4,0,11,0,0,1,0,15,16,9,0,4,3,0,1,0,0,2,0,0,0,2,2,6,0,0,1,0,0,1,1,0,0,0,1,1,6,3,13,12,3,20,0,0,0,0,5,7,0,2,12,50,8,5,0.0,0.0,0.17790210188795247,0.0,0.0,0.0,0.1616012198578752,0.0,0.0,0.0,0.0,0.14578819344802274,0.0,0.0,0.0,0.12397275931593454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16228893296740246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.157038484960682,0.0,0.0,0.0,0.14555466070079787,0.0,0.0,0.11757079716744955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3610186257768753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.189841237429314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15498807631614972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5820522580074383,0.0,0.13401418682858732,0.0,0.0,0.1760700378994469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1965542095100986,0.0,0.0,0.0,0.20422185274551147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15080349460751327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12903548869508838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16784074265926235,0.0,0.0,0.12111446974543714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2475444748794097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.132719256107679,0.0,0.0,0.0,0.0,0.0,0.0 fitness,chibiwong,2018/01/18,"I've only got access to a small gym @ my apartment complex. Can I get good results using only these machines? So I am unable to access a commercial gym, but there is a ""home gym"" at my apartment complex. It has machines which offer these exercises (no free weights, all machined): **Weights:** - Bench Press, Incline Press, Shoulder Press - Lat Pulldown, Low Row - Tricep Pushdown, Bicep Curl - Leg Press **Cardio:** - Treadmill - Bike - Rowing Machine - Elliptical I am 30yo, 5.5ft (165cm) and weight 130lb (58kg), I think I am around 20% bf right now. I have really high metabolism and have stayed at a steady 58kg for the last 5+ years. My goal is just to build lean muscle and cut my bf% to around 10-12%. I am happy to exercise 6 days a week, 1 day rest, and can commit up to 60 minutes a day. Can I develop a good routine just using what's available to me (including doing body-weight exercise)? I am totally new to fitness, what would you recommend? ",1.6935017100762977,4.253336292817681,3.417837411207575,85.90987108655618,83.86187845303868,5.878558274138385,25.19363325440673,7.2636822038024595,1.4347787950539337,723,30,136,11,21,240,122,181,0.03,0.826,0.14300000000000002,0.9667,0,0,0,0,0,0,57,0,1,0,1,7,6,1,0,8,0,15,11,4,3,3,19,20,6,0,1,3,0,7,0,2,1,4,0,1,0,6,6,3,0,3,7,1,0,1,2,0,0,1,7,15,5,14,18,3,21,0,1,0,0,4,12,0,0,8,72,21,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2549578822617498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2770577227314041,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07481643060360968,0.0,0.0,0.2402198266130353,0.1145306435266972,0.0,0.0,0.0,0.0,0.1524397575165224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15129935175166673,0.14364193044277318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11672764461967172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13830408263761818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2178210983681324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09173800492897327,0.0,0.0,0.0,0.0,0.12229257490017448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15263284223702536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09175719600829617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24735877200234174,0.0,0.0,0.0,0.0,0.11486692579945645,0.6975192656301921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10172563499194907,0.0,0.0,0.0922165252677766 fitness,FattarIngenting,2018/01/18,Any studies on how to train your side delts? People say one thing and then someone else says the complete opposite. So I don't really trust people when it comes to deltoids. I'm curious if there are any studies specifically talking about deltoids and building them up.,4.424693877551022,7.339422897959187,4.607510204081635,79.48391836734696,75.12244897959185,7.185306122448982,32.248979591836736,8.238735603445708,2.9190702040816325,218,11,35,4,5,68,42,49,0.064,0.889,0.046,-0.2222,0,0,0,0,0,0,4,0,1,1,0,5,1,0,0,1,0,2,0,0,1,0,5,4,7,0,1,1,0,0,0,0,0,0,2,0,0,2,3,0,0,0,0,0,1,1,0,0,1,0,2,3,1,5,4,0,6,0,0,0,0,5,3,0,1,2,22,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4007834712173026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2538397526381373,0.3089651872141716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2461663823385385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19968202770412533,0.0,0.0,0.0,0.0,0.0,0.0,0.4085864478979048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18877882890099265,0.0,0.0,0.0,0.0,0.0,0.0,0.4686809276894397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2496804490853337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2368517123336863,0.0,0.0,0.0,0.0,0.1957715463746245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,druento,2018/01/18,"There are a million studies showing that leucine stimulates protein synthesis in skeletal muscle. But have there been any attempts to quantify this effect? Quantify as: how much bigger will you get with leucine supplementation+exercise compared to exercise alone? (assuming all else being equal, e.g. diet, age, genetics, routine...) I'm also a bit surprised after searching because /r/fitness appears to be quite critic of BCAAs as an anabolic trigger. Not for safety reasons, of course, it's not AAS, but nearly everybody says BCAAs are useless if you're not training fasted. Well, in light of all the studies that have shown the stimulus of protein synthesis this is a bit confusing, especially because the same redditors who say this link to examine.com which actually confirms the protein synthesis statement. Anyway, I'm curious about studies that have measured the magnitude of this effect. Do you know about any? ",10.352928623988227,11.640273682119208,9.395717439293598,57.58303899926421,57.21192052980132,12.009124356144225,47.90360559234732,11.645159339076185,6.516204709345106,750,47,93,20,9,236,105,151,0.103,0.8590000000000001,0.038,-0.8389,0,1,0,0,0,0,30,0,2,0,4,8,4,0,1,9,0,11,3,1,6,2,22,16,7,0,1,6,0,0,0,0,1,1,2,0,0,10,1,1,0,7,2,0,1,3,2,2,1,1,3,2,2,19,12,7,8,0,1,0,0,5,4,0,4,3,69,12,0,0.0,0.0,0.2293246620734156,0.0,0.0,0.0,0.0,0.0,0.0,0.2433876007091112,0.0,0.1879282360464659,0.0,0.0,0.0,0.3196141117471626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2865058400974275,0.0,0.0,0.0,0.0,0.0,0.5131150518144769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19631111381458516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12277703043703428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1291490439457803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17275095561752096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2499498585514924,0.0,0.0,0.0,0.2416176233003937,0.0,0.0,0.0,0.0,0.0,0.3737605194678232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21129189673286486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,askinnyfatweakling,2018/01/18,"Weak squat Anyone else have a relatively very weak squat? Im doing the beginner ppl routine, and my current bench max is 5 sets of 120 x 5. This is the exact same weight/reps/sets as my back squat max. I understand that a typical ratio has a bench number at approximately 75% of back squat. Does anyone else have or had this weakness? Did it ""correct"" itself over time? I.e. Did your squat progress faster than your bench, until that approximate 75% ratio was achieved? Im doing my best to stay with perfect form. I could squat heavier, but not without letting my knees float inwards or have my back lean forwards.",4.062672413793102,6.2324281982758665,4.3960689655172445,84.20582758620691,73.05172413793103,6.708965517241379,27.11724137931035,7.554174236665415,1.540899310344828,485,18,90,6,10,152,78,116,0.055,0.866,0.079,0.4192,1,0,0,0,0,0,20,0,2,0,4,3,5,0,0,5,0,14,4,1,0,3,13,15,6,0,1,5,0,0,0,0,0,3,0,0,0,6,2,0,0,1,0,0,1,2,3,0,0,4,0,9,2,10,9,3,13,0,0,0,0,2,3,0,2,9,55,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2636333017666321,0.3863193507291735,0.0,0.0,0.0,0.0,0.0,0.4348777066771556,0.0,0.0,0.0,0.0,0.0,0.1978387338118854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15051683355424592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16497397547016024,0.0,0.0,0.0,0.0,0.0,0.31496634955265795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4072650689719203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19277313240981747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20093583965554368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10992676379708476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19625460409979373,0.0,0.0,0.0,0.15554766200215936,0.0,0.0,0.0,0.2295649764184925,0.0,0.0,0.0,0.0,0.0,0.18172528924474626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Logaline,2018/01/18,"How does ""muscle memory"" work? Hey guys, I haven't worked out consistently in about a year and a half. Now I'm getting back to the gym as often as possible and I'm curious if ""muscle memory"" (if that's even a thing I haven't heard a dedicated answer) Will help me out a bit after a few weeks of working out again? Thanks",2.774328358208954,3.843173597014925,5.134507462686567,82.11758208955227,74.22388059701494,8.942089552238807,22.35522388059701,9.3871,1.6242859701492542,249,6,54,6,5,88,49,67,0.041,0.823,0.136,0.6985,0,0,0,0,0,0,10,0,0,0,3,7,1,0,0,7,0,3,0,0,1,0,10,8,7,0,2,2,0,0,0,0,1,0,1,0,1,2,5,0,0,1,1,0,0,2,0,0,1,1,1,3,1,10,6,2,10,0,0,0,0,4,4,0,3,6,37,5,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21264510815789453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3019141996874189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24200533840977104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1826545683070894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14448271884956326,0.0,0.0,0.0,0.0,0.0,0.0,0.27382183498799484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18536147634959105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3117615771483869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2546043714049884,0.0,0.0,0.18372340916166574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2218267513098358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6039815286667258,0.0,0.0,0.0,0.0,0.0,0.1780851369953619 fitness,NotADabberTho,2018/01/18,"Questions about ""5/3/1 for Beginners"". My English isn't very good so I don't really understand the instructions laid out in the wiki so sorry if these sound dumb. 1) It says I should do week 1 like this: 1x5 @ 65% 1x5 @ 75% 1x5+ @ 85% But lower it says that for example in squats I should do ""5/3/1 sets/reps, then 5x5 FSL"", so do I do it in the first week like 3x5+ (+ being the AMRAP set) and then in week two like 3x3+ and so on or am I interpreting this incorrectly? 2) When doing the assistance movements do I actually have to pick just one exercise from each category and do 50-100 reps of it or can I choose two or three exercises and do like 30 reps each? Because I would like to include more back/bicep work but I don't wanna do just 5x10 rows and would prefer 3x10 and 3x10 biceps curls way more. Thanks in advance!",0.2385602240896354,2.54185691764706,2.490672268907563,91.62421568627451,88.64705882352942,6.061624649859944,18.095238095238095,7.447530270364453,0.4099943977591032,636,17,142,12,21,215,102,170,0.043,0.872,0.085,0.7756,1,0,0,0,0,0,34,0,0,0,3,8,8,1,0,5,0,20,3,1,1,0,28,22,19,0,7,8,0,0,5,0,4,2,3,0,0,8,9,0,0,5,2,0,2,3,1,0,5,0,3,10,7,15,17,4,19,0,0,0,0,3,7,1,5,13,88,18,2,0.0,0.0,0.17636752263176936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13897109140092204,0.0,0.11017202594054286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1537298160304878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15158870616480094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4414805315403068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1224680983588355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20246023995085247,0.0,0.0,0.0,0.11578099667622167,0.0,0.0,0.0,0.0,0.0,0.0,0.28744931434805704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20231371543936816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1663929524460276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3530961265823598,0.1881474913897,0.0,0.0,0.0,0.14912211884903245,0.0,0.14345596721793574,0.4349148588251356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13157442299352518,0.0,0.0,0.2567724339766981,0.0,0.0,0.0 fitness,Shower_Handel,2018/01/18,"Adding exercises for army PFT I (18M, 173.6cm,74.8kg/165lbs bmi 24.8) want to enlist this summer in the Army, but I am out of shape. I just finished losing ~90lbs, and I'm currently losing about 1.3lbs a week until I reach my goal weight of 150lbs. I'm on week 2 of c25k and Stronglifts5x5 (Minus the squats). I'm also using a lateral pull machine(5x10). I'm aiming for 50 push ups in 2 minutes,  60 sit-ups in 2 minutes, and finish a 2 Mile run in at least 15:30. Right now, I can't do any push ups or sit-ups. Once I finish c25k, I plan to start sprinting in intervals to improve my run time. However, I don't know how to improve my ability to do push ups or sit-ups. I have about 14 more weeks to meet these goals. I'm worried that I'm not doing enough at the gym to prepare, and I would like some more recommendations to add to my routine.",3.5231034482758616,4.2588235517241415,4.57764367816092,88.06922413793106,72.10344827586206,7.409195402298851,25.419540229885047,7.492282038375204,1.0379057471264366,654,19,144,7,12,214,102,174,0.059,0.841,0.1,0.6808,2,0,0,0,0,0,36,0,0,0,5,9,3,0,0,6,0,8,2,0,2,0,17,18,10,0,2,5,0,1,1,0,1,1,0,0,0,3,6,1,0,1,2,0,6,3,2,0,0,0,1,14,1,29,17,5,34,0,2,0,0,1,15,0,3,14,77,17,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1773843236543689,0.0,0.0,0.0,0.15084091202943128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2291928310099483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12190300027754356,0.0,0.0,0.0,0.0,0.0,0.0,0.10836696218725993,0.0,0.0,0.0,0.0,0.4963055512607467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23622433517488214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18942767491270085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15700086782232944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1293413434282187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1915758053500501,0.0,0.0,0.13083145833287768,0.0,0.5337766752312382,0.2701093112214643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2252625640816659,0.0,0.1575700775887049,0.0,0.0,0.0 fitness,ChasingTheCool,2018/01/18,"Reverse Dieting - Need Some Insight (30M) Hey all, I’ve been looking into reverse-dieting and have a question regarding calories burned. Essentially, I’ve been cutting for too long (9 months) and know my hormones/metabolism are out of waaaaaaaaay out of wack. My fat loss has also stalled so I want to reset and get to maintenance. I’m a 5’11, 185 lb male. My BMR is 1829, and I’ve been eating 1700 calories a day 40/35/25 split between protein, carbs, and fat. I work out 4x a week using a heart rate monitor, and can burn anywhere between 750 – 1000 calories per workout (mix of HIIT days and heavy lifting finished by cardio). However, this usually leaves me at a severe deficit. And now I’ve definitely plateaued, and my libido is super low (going on for a few months). So when reverse dieting, how do I take into account the calories I’ve burned? Am I supposed to eat back the calories I’ve burned per workout? Or is it literally as simple as changing my caloric threshold/intake to my TDEE and eat more gradually?",4.668593749999999,6.478941588541666,5.504083333333337,78.39925000000005,70.61458333333334,7.828333333333332,35.71666666666667,8.447377352677275,3.163232916666667,803,44,140,13,15,262,125,192,0.07400000000000001,0.88,0.046,-0.4937,1,0,0,0,0,0,35,0,0,0,3,8,4,1,0,9,0,12,9,3,2,1,25,21,18,0,2,1,0,0,0,0,0,3,0,0,1,2,15,7,0,3,2,1,1,0,3,0,0,3,1,11,1,21,18,4,20,0,2,1,0,3,8,0,3,11,78,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15106531588714184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1452544150190439,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19983387002691214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24365305849730634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5798834618683617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09869379544471386,0.0,0.10735768301550083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2238504533604374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10381591149170244,0.0,0.0,0.20002054480459136,0.0,0.0,0.0,0.0,0.0,0.0,0.16717282882298184,0.15863058132403748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3015604560943628,0.0,0.0,0.1400688610655672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2116141092526616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21340613357679208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14203122239723595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16315116778824845,0.20804949139530465,0.0,0.11141962927649512,0.0,0.15152624613005425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13752331978351245,0.0,0.0,0.0,0.0,0.0,0.0 fitness,meepledoodle,2018/01/18,"I need a running routine to help pass a 1.5 mile run in 12 minutes, what is the most efficient way to beat that time? So, I'll start with the bombshell... despite my amazing 8 minute mile, I'M NOT A RUNNER! *GASP* Anyways, I'm 5'7, 188lbs. I'm a very stocky, muscular weightkifter. I attended the police academy and failed the physical fitness portion because of the run, despite setting records in pushups and passing other portions easily. I battled severe shun splints and compartment syndrome, along with IT Band issues. Fast forward from November when I failed, And I've gotten new shoes, completed 2 months of physical therapy, gotten Spenko inserts to correct my flat-footedness, and have gained some conditioning back after 6 weeks off to recover. I'm still battling bad shin pain, and my running is limited to 2-3 times a week because of it, with 2-3 cycling/stairmaster/elliptical days in between. My question Is, what is an efficient training schedule that's realistic to help me beat this test with 8 weeks? My mile is about 8 minutes, and then I'm pretty gassed and can't finish out the last 1/2 mile on pace. I found this plan... Is it any good? https://www.runnersworld.com/ask-coach-jenny/how-can-i-train-for-my-fitness-test TL:DR - I'm a short stocky dude looking to trim a 1.5 mile time from 13 minutes to 12 while battling extreme shin splints. I'm medically cleared to train by multiple doctors and therapists, but am told to limit running. Help me and the gods of Reddit will remember you. Or at least I will.:)",5.729992007672635,8.221511209558821,5.5074680306905375,76.64034526854222,69.25735294117646,8.259846547314579,34.98785166240409,8.964715089967882,3.385299680306905,1227,63,202,24,23,380,168,272,0.07200000000000001,0.841,0.087,0.5844,0,0,0,0,0,0,68,0,1,0,8,6,9,3,0,15,0,11,5,2,0,2,29,25,16,0,1,3,0,0,0,0,2,3,0,0,0,10,16,0,2,3,2,0,10,2,7,0,0,4,1,14,2,32,19,5,46,0,2,1,0,7,15,0,4,21,105,24,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10879775460333796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14956777211672867,0.0,0.0,0.12302138091537868,0.133583823270668,0.1950551677017423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1677450345814092,0.0,0.0,0.0,0.0,0.0,0.10317943078241128,0.0,0.0,0.0,0.0,0.0,0.0,0.16375514204267969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17541927486956074,0.0,0.0,0.0,0.0,0.0,0.1341908721848439,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3217110187003389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16698656330673795,0.0,0.0,0.0,0.0,0.0,0.13041208679938554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13435015498381794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16117171300738573,0.0,0.0,0.0,0.0,0.1277013980378361,0.0,0.0,0.11862954189221185,0.0,0.15451801574866025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17023918229366886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16276595360005466,0.0,0.0,0.0,0.0,0.17922388065124986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18123592980294947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18074161287962706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11324077572874976,0.0,0.12776712653611413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1829609414841643,0.1857591304833396,0.0,0.0,0.0,0.0,0.2798719701381228,0.0,0.0,0.15287599207013172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13200737506558485,0.0,0.1269915275889145,0.3849996857183073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,slappadabass26,2018/01/18,"What’s the best way to train for a half marathon? Additional details: Date of the race is June 2nd, 2018. I run 3-4 miles 3x per week along with circuit training 3x per week. ",0.7325000000000017,2.9611616944444457,1.6866666666666674,99.00000000000004,84.83333333333334,4.711111111111111,22.88888888888889,5.985473137389443,0.0620222222222222,135,5,32,1,4,42,32,36,0.0,0.8809999999999999,0.119,0.6369,0,0,0,0,0,0,6,0,0,0,1,0,1,0,0,3,0,1,0,0,0,0,3,1,0,0,0,0,0,0,0,0,0,0,0,0,0,1,3,0,0,0,1,0,1,0,0,0,1,0,0,1,1,5,1,1,7,0,0,0,0,0,1,0,0,4,13,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5057855543903438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3825561053182017,0.7731958349951334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,breakfastyoga,2018/01/18,"How long would it take me to go from zero to a maximum score on the Army APFT? Considering enlisting soon and I wanted to hear some opinions on this. How long would I have to consistently train for to max out this fitness test? Currently, I don't work out at all and I have a pretty sedentary office worker lifestyle. Here's info on the test: https://en.wikipedia.org/wiki/United_States_Army_Physical_Fitness_Test I'm male, 29 years old, 6'1"", 179lb and I can currently do about 25 pushups before I give out and around 28 situps before I give out. I can run one mile in about 11 minutes. So I'm out of shape. What sort of program would work best apart from just doing tons of the exercises tested? How long do you think it would take to go from sedentary to a perfect score?",4.286233421750662,6.687975172413792,4.303448275862071,84.07522546419099,73.13793103448276,6.6684350132626,22.877984084880644,7.61054688173877,0.894474801061008,620,17,119,8,13,191,89,145,0.0,0.8959999999999999,0.104,0.9375,2,0,0,0,0,0,22,0,1,0,5,10,2,0,0,6,0,12,1,0,3,2,26,23,8,0,5,1,0,0,0,0,4,1,1,0,1,5,10,0,0,2,1,0,3,1,0,0,2,0,1,10,2,27,19,4,26,0,0,0,0,5,15,0,3,8,77,15,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1519885603580851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29056240219103696,0.0,0.1791737416939654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3275652865310969,0.19406298777060466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19242849045681068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4532799757438073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17915555470191996,0.0,0.11569309396988127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17369683246174766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25673992397115303,0.0,0.0,0.0,0.0,0.0,0.0,0.10939880736441017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10070274220880784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24859130316241415,0.0,0.0,0.4851352757335937,0.0,0.0,0.10994644913378372 fitness,EvilBananaManRD,2018/01/18,"Difference between internal and external rotation during reverse flyes? I was looking up exercises for the back muscles, and the ""reverse flyes"" or ""rear flyes"" appear to be very popular. However, I can't fully understand the difference between ""internal rotation"" and ""external rotation"" during the exercise. Right at the beginning of [this video] (https://www.youtube.com/watch?v=0pYg84Ip9f8) we see these guys doing what I *assume* these exercises are. I understand internal rotation would be bringing your arm inwards, like throwing a flat stone in a lake. External rotation would be drawing your arm outwards, like throwing a frisbee. **However**, all of that doesn't match up with [what a reverse fly is supposed to look like] (https://www.google.es/search?q=reverse+fly&source=lnms&tbm=isch&sa=X&ved=0ahUKEwi-9OiIjeLYAhVCuxQKHY5dD5EQ_AUICigB&biw=1129&bih=601), so what am I missing? If any of you know what's the difference I'd love an explanation. **Also** some sites state a difference between angles, for example between ""external rotation 90º"" and ""external rotation 120º"". I really don't know what that means.",9.995363636363637,14.822065900000002,7.896363636363635,51.40318181818182,71.25,11.15909090909091,38.52272727272727,10.125756701596842,6.3821875000000015,944,50,98,33,22,280,94,160,0.016,0.898,0.086,0.8954,2,0,0,0,0,0,83,1,3,0,0,3,6,0,0,12,0,13,6,2,0,1,19,26,8,0,3,2,0,0,3,0,2,3,0,0,1,10,6,0,0,6,4,0,4,3,1,0,0,1,3,10,5,16,20,2,14,0,1,3,1,6,7,0,5,5,72,20,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08975252238226411,0.0,0.7296250926899309,0.0,0.0763221464793133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08630008853163282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4690375160860189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11112810826483528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12336041354132254,0.0,0.0,0.0,0.0,0.0,0.0,0.1644938176976914,0.0,0.0,0.0,0.18849455571170046,0.0,0.0,0.0,0.10129447570227593,0.0,0.0,0.0,0.0,0.12225441152574028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07189919977394897,0.0,0.0,0.0,0.0,0.09584619025044096,0.0,0.0,0.0,0.0,0.08943500356683212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2336765869830105,0.0,0.0,0.0,0.09260380651087542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15945390916405267,0.0,0.0,0.0 fitness,Grotesqueticles,2018/01/18,"M/22/5’5"" (132>181>134) 3 Year Progress. Skinnyfat -> Dreamer Bulk -> Lean. **Progress Pics** [3 year side by side comparison](https://imgur.com/gallery/HC4ZR6s) [Full 3 year progress comparison](https://imgur.com/gallery/7SUvHQS) ***Stats*** Height: 5'5"" Age: 22 Starting Weight: 132lb (60kg) Peak Bulk Weight: 181lb (81kg) End of Cut weight: 134lb (61kg) ***1RMs, Start -> Current*** Bench: 55lb(25kg) -> 225lb (102.5kg) Squat: 132lb(60kg) ->320lb (145kg) Deadlift: 132lb(60kg) ->400lb (182.5kg) **Diet** In terms of macros, my diet has not been strict, during my bulk or my cut. I try to get 100g of protein minimum, but my main focus has always been calories. During my bulk, I just ensured that I was eating 500 calories above my TDEE. By the time I got to my cut, I had some idea of how my body reacted to the amount of food I ate, so I was eating around 1200-1500 calories. ***Bulking*** /r/gainit helped a lot on my initial bulk. I used a BMR calculator which showed that my maintenance was around 2400 cals. I started at 500 above that, but this escalated as I wanted get as big as possible. This was also partly because I was watching Rich Piana's ""Bigger By The Day"", the best YouTube series of all time (RIP Rich). My diet was something like this, with snacks in between. *Breakfast* - Peanut butter on toast. All milk tea. Banana *Lunch* - Sandwich, nature valley bar, crisps. *2nd Lunch* - This was maybe once or twice a week, but more often towards the end of my bulk. Usually sushi *Dinner* - Varied, living at home and eating whatever my parents make. Usually around 600-1000 calories *Evening Meal* - Tuna or egg mayo sandwich, protein shake (2 scoops whey, 500ml milk) ***Cutting*** Cutting for the most part was not difficult for me as i've always been skinny and am used to eating small amounts of food. I ate less, added 20-60 mins cardio around 3 times a week, and started cycling more often. I still ate snacks, but less often during the last couple of months of my cut to lose the last few lbs. *Breakfast* - All milk tea *Lunch* - None. Maybe a banana before working out *Dinner* - Varied. Same as with bulking, I'm living at home and eat whatever my parents make. Usually 600-1000 calories. *Evening* - 100g Low-Fat Cottage Cheese. Protein shake (2 scoops whey, 250ml semi-skimmed milk, 250ml water) Currently doing a slow, clean bulk. My diet's similar to cutting, but for breakfast i'm having scrambled eggs and toast. Going to slowly add more calories and plan on adding maybe 1-2kg of body weight a month. **Exercise** I started with Stronglifts 5x5 for the first 6 months, and I honestly wouldn't recommend it unless you just want to squat every workout, because I hated that shit. I got big legs with a lagging upper body, and my less than stellar form on squats, combined with regularly increasing loads, made my pre-existing knee issue worse, causing me to regularly take months off from squatting. Since mid 2015 i've been running this split around 4-5 days a week. The only part I follow every workout is the heavy compounds at the start. I switch around some exercises depending on what I feel like doing that day, and what equipment is available. (Format is Sets x Reps) ***Chest/Tris*** Bench Press - 4x5 Decline Bench Press - 5x8-12 Dumbell Flies - 5x8-12 Dip Machine - 5x8-12 Tricep Pushdowns - 5x8-12 ***Back/Bis*** Deadlift - 3x5 Yates Rows - 5x8-10 Lat Pullover Machine - 3x8-12 Lat Pulldowns - 3x8-12 Preacher Curl Machine - 4x8-12 Alternating Dumbell Curls - 4x8-12 ***Shoulders/Tris*** Close Grip Bench Press - 4x5 Dumbell Press - 5x8-12 Lateral Raises - 5x8-12 Seated Rear Delt Flies - 4x8-12 Tricep Pushdowns - 5x8-12 ***Legs/Bis*** Squat - 4x5 Hamstring Curls - 5x8-12 Leg Extensions - 4x8-12 Preacher Curl Machine - 4x8-12 Alternating Dumbell Curls - 4x8-12 Added a Cardio/Abs day during the last couple of months of my cut. ***Cardio/Abs*** 30-60 minutes Treadmill at 10km/h Decline Weighted Sit-ups - 5x8-10 Hanging Leg Raises - 3x6-8 Ab machine where it looks like you're sucking your own dick - 3x8-10 1 minute planks - 4 sets I also recently did a cycle of Smolov JR for bench which really pushed my bench up. Highly recommended if you're lagging on bench. Just input your 1RM [here](http://www.smolovjr.com/smolov-jr-calculator/) and it makes the programme for you. **Lessons learnt, and what next** The only reason I made any gains is because I stayed consistent. In the 3 years i've been lifting, i've seen people make progress that made mine look shit, and others that haven't made any progress, mainly due to consistency. I'm never going on a dreamer bulk again. I made some strength gains, but in no way did they justify the amount of fat I gained. I could've made those gains without putting that much weight on, and it would have made cutting easier. Currently doing a clean bulk with a goal of 1-2kg gains a month. Also, joint pains will get better or go away if you take some time off or stop doing exercises that aggravate them. I used to fight through them and it only made things worse. I hope this post is helpful for anybody in any way, i'm happy to answer any questions you have. **EDIT:** Gonna get some sleep, i'll answer any questions you've left tomorrow.",1.2969044407553447,3.625951129746837,1.6657709068271451,92.34658746627932,104.15822784810128,3.9286712319291697,21.31956837518157,5.930310394120933,0.4610242373936506,4053,153,731,44,183,1224,440,948,0.084,0.82,0.096,0.9436,6,0,1,0,1,0,353,0,6,3,19,23,30,14,2,32,0,35,63,15,20,4,97,85,38,0,7,20,2,12,3,0,4,6,0,4,0,28,29,45,1,8,7,2,11,8,19,0,2,30,17,60,11,85,51,34,113,0,1,4,1,16,44,4,21,55,318,88,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11614713098524597,0.08056668000025413,0.0,0.0,0.1646118703021479,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.258586014532665,0.0,0.0,0.04548543295014551,0.037226466067181385,0.0,0.08853600724908106,0.0,0.04119573943514705,0.0,0.050806262068221794,0.04281720027020596,0.0,0.16132716933114993,0.0,0.0,0.0,0.0,0.0,0.049733296497013565,0.0,0.0,0.0,0.0,0.0,0.0386536930554118,0.10713571701224553,0.0,0.12488904124705265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24769197793783676,0.0,0.0,0.08575876806610826,0.0,0.0,0.06395241487568726,0.0,0.08157976862214238,0.0,0.0,0.0,0.0,0.0,0.0244789736938762,0.03458612440916242,0.0,0.0,0.0,0.041179915349898615,0.11708193511841593,0.0,0.0,0.0,0.1011747898108926,0.0,0.08254235459838756,0.0,0.07744030082852409,0.0,0.0,0.0,0.0,0.051536341352849416,0.0,0.04779763146161356,0.0,0.0,0.0,0.0,0.06490017822904261,0.051150796651546745,0.0971240007263676,0.04808484857052323,0.0,0.0,0.0,0.05465217483257485,0.0,0.050530400377227655,0.0,0.0,0.0,0.0,0.0,0.11838871636452472,0.0,0.0,0.052600664694960025,0.0,0.0,0.07095616733393834,0.0,0.08549880447572518,0.0,0.08130914233625626,0.054161555996445856,0.0,0.04115884369713178,0.0,0.3664750058265012,0.12926371865478892,0.0,0.14591153810995355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2318558802745251,0.0,0.03558898916600908,0.0,0.03733894715930685,0.0,0.051487577537047115,0.0,0.0,0.0,0.0,0.0,0.05155806750416852,0.0,0.11046038115879267,0.05151464807015301,0.0,0.10751340264111542,0.15727908118681982,0.0,0.03356334988780922,0.0,0.0,0.0,0.0,0.05457817427969132,0.04636609382946477,0.0,0.0,0.0,0.0,0.04866825036183267,0.10846686424503113,0.0,0.0,0.0,0.03101448870080048,0.04977643653093889,0.047801813832104766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09939011691069508,0.04004758050465032,0.0,0.048447777735522064,0.0,0.0,0.0372705498996678,0.0,0.0,0.205601036033922,0.05160161881214203,0.0386625362608277,0.04047528077106796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0728008230298238,0.0,0.0,0.0,0.0,0.0,0.032163322806491375,0.0,0.0,0.0,0.11291960602814333,0.0,0.0,0.0,0.0,0.09860736959726238,0.0,0.0,0.0,0.0,0.12543938325097995,0.15995962664624488,0.0,0.05711026474390572,0.0768556775648628,0.1165015189199232,0.35372259402023315,0.0,0.0,0.0,0.0,0.0,0.04666822563963111,0.0,0.035245105607949044,0.0,0.09867358815859736,0.034391074445997004,0.0,0.0,0.12470506125171953 fitness,IntoTheMystic1,2018/01/18,Are smith machine deadlifts a waste of time? I've been out of my routine for a while and I don't want to dive back into heavy lifting immediately. Would deadlifting using a completely vertical smith machine be a good segway back into deadlifts?,5.023666666666667,7.571223311111113,5.841944444444442,73.21625000000002,71.44444444444444,8.055555555555555,33.47222222222222,8.841846274778883,3.3555555555555565,199,10,31,4,4,65,35,45,0.104,0.828,0.069,-0.1235,0,0,0,0,0,0,3,0,0,0,0,2,1,0,0,4,0,5,0,0,1,0,7,7,2,0,2,0,0,0,0,0,1,0,0,0,0,0,4,0,0,0,0,0,0,1,0,0,0,1,0,2,1,7,4,0,7,0,0,0,0,0,3,0,0,4,22,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6223436246148817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4242963786284919,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33942406256678703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2359705484090825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34951119767401617,0.0,0.0,0.2386891163621058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28747109497979995,0.0,0.0,0.0 fitness,Sweaty-Grundle,2018/01/18,"Question about RPE, Progressive Overload and Linear Progression Alright so I've been lifting for around a year but I only started following a program and keeping my diet on point in about June of last year. I'm currently running PPL twice per week with daily undulating periodization (the first PPL of the week I do compounds at 5x6 and the second PPL I do compounds at 5x12) So, like most people in the beginning progressive overload was pretty simple. Add weight to the bar every workout and accept your gains. However, lately my lifts have been stalling (especially OHP) for example, last week during my first PPL iteration I was using 22kg DB's for my OHP and was able to complete my 5x6 so this week I moved up to 24kg DB's only to barely get 6 reps for 1 set and only 3 on the next. My point being that linear progression is no longer working for me how it once was. What's the next move? Do I need to implement RPE into my program and stop maxing out pretty much every exercise? Any help would be appreciated!",5.621318681318684,6.596157081632657,6.60530612244898,74.55947409733125,67.46938775510203,9.296075353218214,31.403453689167968,9.466822959209583,2.9572390894819467,812,32,143,16,13,271,121,196,0.062,0.7979999999999999,0.14,0.9592,2,0,0,0,0,0,16,0,1,0,8,7,3,0,0,9,1,14,4,0,2,0,22,22,12,0,2,1,0,1,1,0,1,1,0,0,0,4,12,3,2,2,3,0,4,1,0,0,4,6,1,15,3,25,13,2,36,0,0,0,0,3,12,0,2,20,86,19,3,0.13232653743088302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08998658312331909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11779867316858901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13874185687855084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22298162996456047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2251137702793322,0.0,0.0,0.0,0.0,0.06913515423121516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08869568871622502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1176179065056995,0.0,0.0,0.0,0.21572757878770346,0.14927009796030788,0.0,0.0,0.0,0.0,0.06464806211714476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28128433527210706,0.09727523069823817,0.09811845080153216,0.0,0.0,0.28146154753916136,0.0,0.0,0.0,0.0,0.0,0.14092344369290055,0.0,0.30192088373500203,0.0,0.0,0.0,0.0,0.0,0.09173855958967796,0.0,0.0,0.0,0.2501826991779273,0.0,0.0,0.26924732163228393,0.0,0.0,0.0,0.0,0.14823600627335656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09366140427452936,0.0,0.0,0.1106309104823366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11428764186459868,0.0,0.0,0.0,0.0,0.4245774660534433,0.16113807361407534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09633529525113728,0.0,0.0,0.09400097555706416,0.0,0.0,0.17042790321907958 fitness,galacticduchess,2018/01/18,"How to protect my knees when doing squats/deadlifts/lower body lifting? I've started doing a lot of lower body lifting recently, and I can tell that it puts a lot of pressure on my knees. I wear the proper shoes and I always gently stretch before and after. I make sure the weight isn't too much, but I am definitely trying to push myself. How can i make sure to protect my knees from future damage when I get older, while still making lower body gains? ",4.9854307116104914,5.922149134831461,5.707359550561801,80.56343632958803,68.88764044943821,6.832209737827719,26.069288389513112,6.42735559955562,1.1458074906367042,359,10,64,2,6,117,58,89,0.109,0.691,0.2,0.8181,3,0,0,0,0,0,10,0,0,0,1,7,4,0,1,4,0,6,9,8,5,2,13,11,9,0,0,1,0,1,0,0,0,0,0,0,0,2,3,1,2,0,0,0,2,1,2,0,0,0,1,11,2,8,11,3,13,0,1,0,0,1,2,0,2,9,45,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15288631182587056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15634911765408085,0.0,0.0,0.0,0.0,0.6122808068116848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09599651160936662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3124181764397941,0.0,0.0,0.3679434202445476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13506996428758966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18470934388298527,0.0,0.0,0.0,0.0,0.0,0.0,0.18142097987292835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13005204346141233,0.0,0.14673491757965668,0.0,0.0,0.0,0.0,0.0,0.0,0.34634535333368666,0.0,0.0,0.0,0.1605967669879951,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12474732777477715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2237456924254651,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,goalssss,2018/01/18,Is doing burpees for 1 minute 20 times a day have the same effect as doing burpees for 20 min? Im trying to burn around 500 calories a day and the other day I read online that you can burn quite a few calories with burpees. ,7.957446808510639,4.958328255319152,7.3835106382978735,83.98250000000002,64.31914893617022,9.4,34.138297872340424,3.1291,1.7205829787234037,176,5,39,0,2,55,34,47,0.0,1.0,0.0,0.0,0,0,0,0,0,0,2,0,1,0,2,1,0,0,0,5,0,5,0,0,1,0,5,5,2,0,0,0,0,0,0,0,0,0,0,0,0,2,3,0,0,1,1,0,0,0,0,0,0,0,0,2,0,6,5,2,6,0,0,0,0,1,1,0,0,5,23,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30293842248053177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6583944666918186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.367581515692563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36195007175740856,0.34039127503241906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19843119152699407,0.0,0.0,0.0,0.0,0.23104080895276674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Hurde278,2018/01/18,"Question about fasting Hello all. Over the past few months I've been reading up and watching videos about intermittent fasting (mainly Dr. Berg videos). I've also been trying to get in that routine but my current work schedule makes it a little difficult. I work a weird night shift schedule: T, W, off, off, Sa, Su, Mo, off, off, Th, Fri, off, off, off. So my sleep schedule changes every couple of days to where I'm up all night and sleep during the day when I work and back to sleeping at night when I'm off. I typically stay up when I get off at noon on my last work day so I can sleep that night. My question is: how do I manage the eating and fasting times with this schedule? I'm trying to do the 8/16 but not sure if or how I should adjust the hours. Thankfully I'm only working this shift for another couple months but id like to get the process started if I can. Thanks for the advice in advance.",3.72780580075662,4.7171220327868895,4.537158469945356,87.60593947036574,71.84153005464479,6.7236654056326195,27.191677175283733,6.67199483983844,1.0994812105926854,704,24,146,5,13,227,99,183,0.039,0.9,0.061,0.7088,1,0,0,0,0,0,29,0,0,0,6,12,6,0,0,9,0,8,6,4,3,3,22,19,18,0,3,7,0,0,1,0,1,1,0,0,0,5,5,1,0,3,3,0,1,1,2,0,0,2,1,12,4,29,16,4,49,0,0,1,0,3,20,0,5,28,88,17,7,0.0,0.0,0.0,0.0,0.0,0.10784467081043048,0.0,0.0,0.0,0.0,0.0,0.08825661658574491,0.0,0.0,0.0,0.0,0.1157243960690079,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08486172446956497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11674858086542378,0.0,0.0,0.0,0.0,0.0,0.24422736451896696,0.0,0.2135234792724303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11292808910278472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09298491877538677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17297909343657844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10868454253097284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08995992806391089,0.0,0.0,0.0,0.0,0.0,0.053917399436933584,0.11061192400525788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07366762974893779,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1761801204640905,0.0,0.0,0.0,0.0,0.0,0.0,0.4142698182640568,0.0,0.0,0.0,0.0,0.0,0.0,0.08393543107909564,0.0,0.0,0.0,0.0,0.10535321375326448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.247261857492144,0.0,0.1103920719809476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4417676346645375,0.0,0.0,0.0,0.0,0.0,0.07811493772146122,0.11763142786416722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10401507344944493,0.0,0.0,0.0,0.0,0.20321338404713046,0.0,0.0,0.0,0.0,0.0,0.0,0.06435309006150898,0.0,0.0,0.0,0.0,0.14985738756095365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4017250033356378,0.0,0.0,0.0,0.0,0.0,0.0 fitness,justiceorjustus,2018/01/18,"Linear progression formula for accessories? After maybe six months of fuckarounditis, I have been running nSuns 5-day for 11 weeks and have been progressing every single week. I've gotten used to the program and I'm starting to add in accessories at the end of my big lifts. The thing is, I really like how the Google app is set up and how nSuns has a formula for increasing on your lifts. It feels like I'm playing a video game and I'm leveling up if I get a certain achievement and really helps me. I also like that I know I should be doing 3, then 5, then 7 reps at this weight, that weight, etc. It's like if you can lift X, then you should be able to do Y and the app does the work for me. Anyway, I'm wondering if there's any apps or methods out there to apply an LP to accessories like curls, nosebreakers, etc?",3.702449799196789,4.800503120481932,4.732710843373496,85.77007028112452,72.01204819277109,8.66586345381526,25.279116465863446,9.075114841892004,1.7784755020080318,642,19,135,13,12,210,102,166,0.0,0.8690000000000001,0.131,0.9591,0,0,1,0,0,0,19,0,3,0,4,6,7,0,0,10,0,14,2,0,3,1,21,25,16,0,5,4,0,3,5,0,2,0,0,0,0,6,8,2,0,3,3,0,2,0,0,0,1,3,3,12,7,19,18,4,21,0,0,0,0,5,9,0,5,14,84,18,3,0.17487930228948112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13985091485874634,0.0,0.0,0.0,0.1189239224236492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11278268257300315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15303805592434666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15489115490155062,0.0,0.3900732986172401,0.0,0.0,0.14734335466134849,0.0,0.0,0.0,0.0,0.0,0.08842422977266595,0.12493380849814215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09136721756923176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11721791002715674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09610909104943666,0.0,0.0,0.0,0.0,0.0,0.0,0.4271859680193957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17568976452561688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1395869906415994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22406431817420489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12378047025932387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11618203776268185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15103956815941408,0.0,0.0,0.0,0.0,0.2805552554794396,0.4259117548605006,0.0,0.0,0.0,0.0,0.0,0.0,0.1896491434813532,0.12731421486918015,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BoomRosa,2018/01/18,"Wobbly leg when squatting Hey everyone, I was squatting the other day and my spotter mentioned that my left leg was slightly wobbly; I asked if my form was breaking and he said that it wasn't, since my knees weren't caving in, but that the left leg was shaking a bit. He recommended me to work on the abductors machine to improve my stability but, in my mind, working on single leg exercises would make more sense; so I'm wondering what you think and what exercises you'd recommend either way. For reference, I have pretty novice lifts, especially on lower body, and I'm currently running 5 days NSuns, so my idea would be to swap the leg press (which I have as an accessory on day 2) for either single leg press or lunges. Thanks regardless!",10.028510638297872,7.543794652482269,9.810460992907805,66.58250000000002,59.92198581560285,13.087943262411349,40.52127659574468,11.538034831475384,4.5644127659574485,590,24,107,13,6,194,89,141,0.036000000000000004,0.8420000000000001,0.122,0.9256,2,0,0,0,0,0,17,0,2,0,2,3,2,0,1,6,0,12,11,9,1,0,19,20,12,0,4,6,0,2,0,0,2,2,1,0,0,8,4,0,0,4,2,0,2,2,1,0,0,7,3,14,1,12,9,7,17,0,0,0,0,8,8,0,3,5,68,22,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1860658404583532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2172888117474092,0.22107705499124464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3850729452243391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1901813442018377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22468023044620564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4324925586764764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13285382596696174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2009631930386272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20248468989003676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18932275895024625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1646393696895426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18323974621121908,0.0,0.0,0.0,0.12753015279309016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1579804591424994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21583914768229046,0.28979188749044554,0.0,0.0,0.2827698826438513,0.0,0.0,0.0 fitness,victornielsendane,2018/01/18,"What am I doing wrong if my strength decreases a lot after first or second set? This happens especially with shoulders and arms. For example, I'll be doing bicep curls with a bar (20 kg). First set, my absolute max is maybe 12, next set it's 9, then 6 and then 5. The last time, I said to myself I didn't want to be in the low rep range, so I started with 20*13, then 20x8, then 17,5x8, then 15x10, then 12,5x10. Keep in mind that the last rep in each set is when I can't do any more repetitions, and my goal was to have a weight, where my last possible rep would be in the 8-12 range for hypertrophy. So these are pretty big decreases - 20x13 to 12,5x10. Or from 20x12 to 20x5 if I don't allow weight decrease. Is this normal? What should I do? I am for certain eating enough and also getting enough carbs. I usually rest between 1 to 1.5 minutes. 64 kg, 171 cm, 23 years old. Edit: It seems people are pretty split whether the right thing is to save a bit of energy for later sets or if it's better to decrease the weight to get to the max in every set. [Athlean-X seems to advice to *always* train to failure](https://www.youtube.com/watch?v=uwX2KUW_k8c), but not the kind of failure that makes you lose your form a lot. This is one of the questions that has bugged me for a while, because I always get told something different.",2.4027568922305766,4.363825184210526,3.3272368421052647,90.94857456140352,77.23308270676692,6.237844611528822,22.737468671679203,7.1686216300943375,0.6580957393483713,1033,31,220,12,24,329,157,266,0.061,0.884,0.054000000000000006,-0.5761,1,0,1,0,0,0,57,0,2,0,6,5,8,0,0,15,0,24,8,3,2,1,32,36,23,0,7,9,0,3,0,0,2,0,3,0,0,13,8,5,1,3,1,0,0,4,3,0,4,4,6,18,5,32,27,9,37,0,2,0,0,5,9,0,11,22,139,31,2,0.0,0.0,0.0,0.0,0.0,0.1164212094775616,0.0,0.0,0.0,0.0,0.0,0.09527538050879816,0.1982663117437623,0.0,0.0,0.08101857590246113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07262600210467048,0.0,0.0,0.0,0.0,0.10536872534329306,0.13006888383267867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12447485215977527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12190889562309712,0.0,0.0,0.0,0.24620477993207016,0.0,0.0,0.0,0.10037970931389167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20267907115743106,0.0,0.0,0.0,0.0,0.1867355625538323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1053541858141466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10589617868545548,0.0,0.12406488964956915,0.0,0.2913424525572939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1332860178138742,0.0,0.20257536081771216,0.0,0.0,0.07952617862585229,0.0,0.11969109521797623,0.0,0.0,0.0,0.0,0.0,0.12029638341605525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12670563189223036,0.0,0.11673088182274498,0.0,0.0,0.12501629356889785,0.0,0.08073164029827183,0.0,0.0,0.0,0.0,0.0,0.0,0.08259595147771218,0.0,0.0,0.0,0.0,0.134311272552233,0.0,0.2424143000774376,0.0,0.0,0.0,0.0,0.1334628975663752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1017440179289484,0.11332843022496494,0.0,0.0,0.0,0.0,0.21691926299250835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09171898935447853,0.0,0.0,0.08432716665047615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07915062884863773,0.0,0.0,0.0,0.06947088365403685,0.0,0.0,0.11384237857072475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13121472881411267,0.0,0.0702712433567344,0.0,0.0,0.4352374585660388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08463289646900518,0.13025974623998976,0.0,0.07672158189365756 fitness,Aarontj73,2018/01/18,"Any recommendations for parents with little extra time in the day? Hi all, &nbsp; My wife and I are wanting to get back into some form of working out during the week. After my wife had our first baby about nine months ago we have found that any free time that I used to have to go to the gym is completely gone. For example, I'm up at 5:30 am, out the door by 6:30 to get to work, and finally home from picking my son up from daycare at about 4:30-5:00 pm. After doing chores like packing lunches and cooking dinner and eating its usually around 7 pm. At that point we like to spend some time with our son before he goes to bed around 8, at which point we are usually too exhausted to workout. When it was warmer outside we could go on long walks or jogs, but that is out of the question due to the cold weather right now. &nbsp; We have dabbled into some of the T-25 type workouts, and maybe that is the answer, but personally me coming from (pre-baby) routines that focused more on weightlifting it is hard to get into that type of a program. Also actually going to a gym is more or less out of the question, as that would mean our son would have to spend even longer in daycare, which we aren't ok with. If T-25 or other shorter video programs are the answer so be it, but I just wanted to come here and ask the experts if there is anything else that we could be doing at home! How do you parents of young babies stay fit?? Thanks for your help! ",8.181482950039651,5.871483965635742,7.94068728522337,78.00121332275975,63.29553264604811,10.465873645255087,34.75574940523394,8.384062270229773,2.5966767644726403,1138,36,232,11,13,365,165,291,0.019,0.906,0.075,0.9497,2,0,0,0,0,0,40,10,2,0,3,15,6,0,0,13,1,26,5,0,3,1,55,43,19,0,8,9,7,2,2,0,2,1,0,5,1,16,27,4,0,6,8,3,8,1,1,0,2,4,3,19,6,55,33,9,53,0,0,0,0,26,25,0,10,21,165,35,6,0.0,0.0,0.1124214985922442,0.0,0.0,0.0,0.10212049839748052,0.0,0.0,0.0,0.0,0.092127788320373,0.0,0.2496447799215409,0.0,0.15668396538328694,0.0,0.0,0.0,0.0,0.0,0.0,0.09480224364446443,0.2051101685197929,0.10769924303232756,0.0,0.0,0.08858398713753403,0.0,0.0,0.0,0.09802925815355472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1984743477292332,0.12078814166430145,0.0,0.0,0.1839604244066266,0.0,0.0,0.07429639710819262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11788141774251952,0.09623731440747944,0.0,0.0,0.0,0.0,0.07609048743088304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12619924287705686,0.0,0.09799160320770027,0.0,0.12631413070716208,0.0,0.0,0.18056642006542895,0.0,0.19641753973771595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10319924956624286,0.0,0.0,0.0,0.0,0.0,0.07721813484914107,0.0,0.2311159811829492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11256472215394504,0.11546365943640227,0.0,0.10195101963860206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1157368863308507,0.1254898274424524,0.0,0.0,0.0,0.0,0.0,0.0,0.09195392635862257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2558385708566989,0.0,0.0,0.0,0.10059080601395064,0.0,0.0,0.21780812214956452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2581074252331788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09838272276180317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1227910575471077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10606343384561938,0.0,0.0,0.0,0.0,0.0,0.0,0.2015273671811999,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0994983935389022,0.2537596322606218,0.0,0.13589941490458413,0.0,0.09240888847628978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16773829544825125,0.0,0.0,0.16367379545897565,0.0,0.0,0.0 fitness,artesen,2018/01/18,"Does. HIIT or cardio have any place for a non athlete? Im rebuilding my knowledge as I have a lot of disjointed info floating around. So I'm on a cut now. Currently 18% and dropping quickly. I can get down to 10% pretty easily without anything other than watching calories and lifting heavy. I don't really need any conditioning work as I'm not an athlete, but does it have any place in my arsenal if I'm only after aesthetics and don't have issues burning fat? I've always heard that HIIT and cardio don't really help with lifting. Conversely I've always heard that HIIT is better than cardio.",4.341685823754787,6.0312956206896535,6.221149425287358,73.41657088122608,71.24137931034483,8.603831417624523,30.13026819923372,9.150863307647796,2.9855394636015333,476,20,78,10,9,165,76,116,0.06,0.867,0.073,0.354,1,0,0,0,0,0,12,0,0,0,2,4,2,1,0,4,0,9,4,1,0,0,15,16,10,0,2,5,0,0,0,0,0,4,2,0,0,4,6,1,0,2,0,0,0,5,1,0,0,2,3,5,1,14,14,1,11,0,0,1,0,4,6,0,3,4,48,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3290490221603149,0.0,0.0,0.4033829490707436,0.0,0.0,0.0,0.0,0.0,0.0,0.16271228318855724,0.17601874461013334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17487325877781235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3460640554101565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10330407574956728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13253208512643974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21357884022867046,0.2063753754460718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1681002279322883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14661189356912085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15038011746974372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4131647784890255,0.0,0.0,0.0,0.0,0.2011592077761731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.253337662164268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1906015490849209,0.0,0.143947442493548,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Inphlamed,2018/01/18,For someone who has trained beltless for 3 years... This might sound stupid but what are some tips for utilizing the weight-lifting belt properly? I just got one so that I can use them for my working sets as i'm quite an experienced intermediate now I need to obviously brace my core but are there any tips about how tight the belt should be or placement etc? Any help would be appreciated.,5.828378378378383,6.990778594594598,5.649567567567567,80.91840540540544,67.10810810810811,9.163243243243244,31.016216216216225,9.3871,2.4878032432432446,312,12,63,6,5,97,60,74,0.029,0.86,0.111,0.7998,0,0,0,0,0,0,7,0,0,1,2,6,1,1,0,3,0,9,0,0,2,1,13,13,6,0,3,4,0,1,0,0,3,0,1,0,0,4,0,0,1,0,0,0,0,0,1,0,1,1,3,6,0,7,7,2,3,0,0,0,0,3,0,0,3,2,40,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3951910723309138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3240590329232803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2323929880472725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1947609472339805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3082456881071392,0.0,0.0,0.0,0.0,0.0,0.2154517620397192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19689573128832602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30905379017827866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24619649137326324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2509566102801498,0.0,0.0,0.0,0.0,0.0,0.35383234863810537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21153624969535295,0.0,0.0,0.2064104727681431,0.0,0.0,0.18711563293818356 fitness,MugwumpsHasNoLiver,2018/01/18,"Is sleeping the only time of the day that our body builds/repair muscle? I don't want to turn this into a debate on how many hours you really need. Im just genuinely curious. Maybe I could've posted this on r/askscience but whatever. So yeah, title, like, if im just here sitting doing nothing, is my body not repairing my muscle at all?",3.72514705882353,4.937785926470589,5.331647058823531,81.0604117647059,72.08823529411767,8.381176470588235,25.364705882352943,8.841846274778883,1.8950964705882352,265,8,51,5,5,90,56,68,0.017,0.846,0.13699999999999998,0.8309,0,0,0,0,0,0,11,1,1,0,0,5,1,0,0,3,1,4,3,3,1,1,10,7,4,0,3,5,0,0,1,0,0,0,0,0,0,3,1,0,0,0,0,0,0,2,0,0,0,0,0,6,1,6,7,1,9,0,0,0,0,2,4,0,1,4,31,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4948953734595312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17786403188834546,0.0,0.0,0.1436684742065069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21938396351252965,0.0,0.0,0.0,0.4812605042513362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10883436149525877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2258542133947365,0.22380280223213836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1651814237608326,0.0,0.0,0.0,0.0,0.0,0.21375420031799194,0.0,0.0,0.0,0.0,0.16942692236126525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21335245715331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14271241817365174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.222931275200984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12989920768125118,0.0,0.0,0.0,0.0,0.0,0.2423102175502617,0.0,0.0,0.0,0.0,0.0,0.0,0.13139574962475314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,bigcheeseberger,2018/01/18,"How extreme is too extreme when it comes to caloric deficit *TLDR;* I’m not sure if I’m getting a healthy level calories in my current diet. Age 24, 6’2”, 220lb, Male *Backstory:* I was very fit in high school as a 3 sport athlete weighing 195lb with BF somewhere sub 10%. Got to college, didn’t have coaches forcing me to workout, so for the most part I didn’t. Also went on a primarily whiskey and beer diet. Fast forward to graduation, I weighed in around 230lb with BF ~25%. Now, after getting back into the real world, I’ve gotten back to the gym, lifting regularly (5 days a week). For the past 6 months, I noticed my lift weights getting much higher (almost back to where I was in my peak) but my diet was fairly poor. Typically eating a healthy breakfast and lunch, then grabbing fast food for dinner. I was also going out to the bars at least once per weekend. My weight stayed pretty constant around 228lb. Starting in January, I’ve added cardio to my workout routine, I’ve cut binge drinking, and started to eat much healthier. However, it wasn’t until I started tracking with MyFitnessPal that I realized just how low my caloric intake was: usually below 1400 calories, some days even less than 1000. Through this whole time, I never felt hungry (I do miss Taco Bell or Chick Fil A every once in a while), nor have I felt lethargic or any other side effects of under eating, so I never second guessed myself. So far this month, I’ve dropped 9lbs, and my lifts have stayed at the same weight, or even slightly improved. I’m wondering how big of a deficit is too extreme? Should I be consuming more calories? If I’m not feeling hungry, am I good to keep this up? Typical day’s meals: Breakfast: (I do skip breakfast sometimes when I’m running late or am feeling lazy) fruit and coffee (with sugar & creamer) (~300 calories) or Overnight Oats (~350 calories) Lunch: Different small sized meals from Eat Fit Go (250-550 calories) Dinner: Chicken Parmesan Balls with a veggie (350-500 calories) Snack (rare): fruit or cereal (250 calories)",4.402638458315881,6.3136773610389625,4.792769166317555,82.82104315039801,71.49350649350649,6.630079597821534,32.41935483870968,7.233258080335977,2.1875161290322582,1604,77,284,16,31,507,233,385,0.057,0.875,0.068,0.7869,3,0,3,0,0,0,83,0,0,0,1,22,5,1,0,15,0,19,31,0,4,3,48,44,29,0,3,12,0,8,0,2,1,1,0,0,2,7,15,30,1,7,11,1,6,8,3,0,1,13,11,25,2,42,29,10,67,0,2,0,0,4,28,0,13,32,160,32,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09770251783286434,0.0,0.0,0.1560537976518777,0.0,0.1057173320910727,0.0,0.0663511202075883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17371642865897416,0.0,0.0,0.0,0.22507651365543987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08404813646431833,0.0,0.10543878474575792,0.0,0.0,0.0,0.0,0.18877423085855485,0.0,0.0,0.0,0.0,0.101940151211966,0.0,0.0,0.0,0.0,0.0,0.09558170592911534,0.0,0.3993549231277829,0.0,0.0,0.0,0.0,0.0,0.1288884683465903,0.0,0.08220714922349648,0.0,0.0,0.0,0.0,0.0,0.09866890663106563,0.0,0.1873654944886011,0.0,0.0,0.0,0.1179823413846131,0.0,0.0,0.0,0.15292929578221054,0.0,0.11090285048747846,0.08183730191454268,0.07803584728965557,0.0,0.10748463763943747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10308833291035142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0867249270086154,0.0,0.0,0.0,0.0,0.11006349912841937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1557592956357866,0.0,0.14345073012572498,0.0,0.1505043935680032,0.0,0.0,0.0,0.0,0.0,0.11108438365114057,0.0,0.2078182775252387,0.0,0.0,0.0,0.0,0.0,0.10565907957519426,0.09314185007904804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09926402794243536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11105631267919844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09874630854723786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09649947848667212,0.0,0.2071821891041573,0.2079938224640845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09195881200054204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.056894001170864274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10745985284946012,0.08050567994898754,0.0,0.0,0.07826497437106537,0.3564428603006736,0.0,0.0904486052368071,0.0,0.1089337068833626,0.0,0.0,0.10581078104345376,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,drezlocked,2018/01/18,"Deadlift Help Normally I wouldn't make a new post for a question like this but I haven't been able to find any info at all anywhere that matches my situation. I started going to the gym this August with a buddy (he has a couple years under his belt) and we've recently amped up the weight on deadlift. I'm having a lot of trouble getting the weight off the ground at pretty much any weight- but my bud says my back isn't bending at all. What is my weak link? What can I do to strengthen that part of my deadlift?",2.4546436058700216,4.152536896226419,3.697672955974845,89.52961215932915,76.26415094339623,5.843186582809224,25.928721174004195,6.42735559955562,0.8859425576519921,405,15,84,3,9,132,74,106,0.071,0.8220000000000001,0.107,0.4234,0,0,0,0,0,0,8,0,0,0,0,1,3,0,0,9,0,9,4,0,1,2,14,14,3,0,2,2,0,3,1,1,1,1,1,0,0,6,2,3,0,4,1,0,1,3,2,0,0,1,4,10,1,14,12,5,17,0,0,0,0,6,9,0,2,7,57,16,0,0.173887448279588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18840697756152508,0.0,0.2364988553695972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13370871429538508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19240315412923886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15892997749080506,0.0,0.0,0.0,0.0,0.0,0.09084901478632716,0.0,0.09882424409510797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11655309119171063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08495262383512657,0.0,0.0,0.0,0.0,0.0,0.0,0.14783289025331026,0.0,0.0,0.11607122198478967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1278272822317286,0.0,0.0,0.16794158110970045,0.0,0.0,0.17037277951292829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1883031612786609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1665361085215232,0.17690604856643286,0.0,0.0,0.0,0.0,0.1947937380851859,0.0,0.0,0.0,0.0,0.0,0.1716928772380251,0.0,0.0,0.0,0.0,0.13828227820305394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19545677746474,0.0,0.0,0.0,0.0,0.0,0.0,0.12307843088607695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6352441993596795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11197781556811864 fitness,Pyrokid242,2018/01/18,I'm training for my first half marathon! I've been lurking here for a while since I began my weight loss journey. I have signed up for a half marathon in hopes that training will help me lose weight while building overall body strength. After I heal from planters fasciitis I will be back on schedule. Is there any tips that anyone can give me? Specifically about not giving in to the fatigue really quickly. It's like I get in my own head and convince myself that I can't continue. ,4.81253456221198,6.439963494623657,4.309708141321046,87.82741935483875,69.96774193548387,6.604608294930878,31.565284178187408,6.868970318607317,1.7394897081413214,387,17,74,3,7,116,70,93,0.111,0.745,0.14400000000000002,0.6393,0,0,0,0,0,0,7,0,0,0,4,5,7,0,0,3,0,8,6,2,0,0,4,14,3,0,1,1,0,2,1,0,2,2,0,0,0,4,1,2,0,0,2,0,1,2,3,0,3,2,2,12,4,12,9,1,15,0,3,0,0,3,5,0,1,10,51,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15827877509900504,0.0,0.0,0.0,0.0,0.16274502786654207,0.0,0.0,0.0,0.0,0.0,0.0,0.1789712807333696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2585340768059929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.197978023951096,0.0,0.0,0.0,0.0,0.12160287843134987,0.4465522562604401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2388698462988887,0.0,0.0,0.0,0.15600820121515172,0.0,0.0,0.23117442620006046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1137104635965941,0.0,0.0,0.0,0.0,0.2603890206957258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14910635766649755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1925341707229281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.566856436331115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Wishyouamerry,2018/01/18,"Cardio: How do you decide whether to increase intensity or increase duration? The first time I tried the stair stepper, I about died. I managed 3 minutes at level 2 and thought I was having a heart attack. Now, several months later, I’m up to 20 minutes at level 4/5. I’m ready to change my goal again, but I’m not sure if I should first concentrate on increasing intensity (ie 20 minutes at level 6/7) or duration (ie 30 minutes at level 4/5.) Or if it even matters. ",2.517313797313797,4.8569992417582455,4.56212454212454,80.36343101343101,78.56043956043956,7.121367521367523,29.89133089133089,8.167268648758528,2.4978854700854702,365,18,66,7,9,125,60,91,0.079,0.8490000000000001,0.07200000000000001,-0.3804,0,0,0,0,0,0,18,0,1,0,3,5,2,1,0,3,0,4,2,1,1,1,15,8,9,1,3,8,0,0,0,0,1,1,0,0,0,1,1,0,0,2,0,0,3,1,1,0,2,2,0,7,1,10,5,3,21,0,0,0,0,1,11,0,5,7,40,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3223180362656326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2997155834515349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2940420087084777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18713055653219865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4819846438858995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33573622542454257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22614376639971215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3200715866058673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26702627300104004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22492487587825796,0.16520649580252458,0.0,0.0,0.0,0.0,0.19235606126607704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Li3ut3nant_Dan,2018/01/18,"Incline walking vs running (treadmill) 6' 3"" 230 lbs (down 50 lbs since March) 29 yr old male: 2 very fit coworkers and I were talking today. I explained how I've plateaued and I can't get below 230 lbs without feeling like I'm starving myself (I did get to 228 for a couple of days but I felt hungry every minute). He had some advice that he recommended that I research so I did. He told me that walking at a high incline puts your body into an aerobic zone that burns more fat (it'll melt off he said) than running flat does. He said that once you plateau your body becomes accustomed to being that weight and will do whatever it takes to maintain that weight and not lose any (I read a few articles to support this). So I did some research and found just about every website and article offered a different opinion than the one before it. It became a teeter totter situation with neither argument being the clear answer. In theory it seems it makes sense. At high intensity your body burns carbohydrates for energy, which when depleted your body goes to fat for energy which must be turned into carbohydrates to burn. Which he, and a few articles said takes longer to happen. When in the aerobic range your body is supposed to strictly burn fat for energy, skipping the stage where you deplete your muscles of the stored carbohydrates (glycogen if I recall) and going straight to burning fat. So, is the theory correct that I'll burn more fat if I stay in aerobic vs anaerobic? If I want to lose fat and tone is it better to stay aerobic for my workout? If I strictly want to burn fat to look leaner and more toned (which I'm not) which option is better? In this case if I remain at 230 but look leaner and more toned that's what I care about. Also I plan to start lifting again because your body burns more calories to maintain and use muscles than it does to hold fat, obviously. I stopped lifting a while ago to focus on cardio. Thanks in advance. ",5.244580419580419,6.463528131016044,5.763850267379682,79.35921431509668,68.49197860962565,8.534594816947758,31.229535170711642,8.841846274778883,2.5944659810777457,1547,63,282,26,26,499,192,374,0.018000000000000002,0.852,0.129,0.9913,1,0,0,0,0,0,39,0,9,0,6,12,8,0,0,14,0,17,17,14,3,4,49,45,27,0,8,13,0,4,1,0,3,9,4,0,1,25,15,10,2,6,2,1,7,5,2,0,1,11,10,29,6,45,28,10,40,0,2,2,0,23,19,0,10,12,172,54,3,0.0,0.0,0.0,0.0,0.0,0.08938059627697455,0.08108006965658784,0.0,0.0,0.0,0.0,0.0731462107171572,0.0,0.0,0.0,0.0622007678512306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05575749816084298,0.10101823112175803,0.07783176937246465,0.0,0.0,0.16179044252144542,0.0,0.6095960023565865,0.0,0.0,0.0,0.0,0.09325680937638496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10120661180481813,0.0,0.05898871575537073,0.0,0.0,0.0,0.0,0.0955636568066514,0.0,0.0,0.1600869597126737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15412996159113482,0.0,0.0,0.0,0.0,0.0,0.04624851650049282,0.06534411799402359,0.08782276463121158,0.0,0.0,0.0,0.0,0.10028895938683276,0.0,0.0,0.09557557425647978,0.0,0.0519828635570079,0.0,0.0,0.0,0.0,0.0,0.0808840587604315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1932800363721308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.044686207256806214,0.0,0.0,0.0,0.1536186630209908,0.20465658793698774,0.0,0.0,0.0,0.0,0.06105500275341017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09597934013629203,0.09740948152154667,0.06198047744615216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09194970377669123,0.0,0.0,0.09149185716605186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2610184874585025,0.0,0.0,0.0,0.0,0.08326821700804038,0.0,0.0,0.0,0.07566253434217618,0.10281285819362007,0.0,0.0,0.0,0.0,0.0,0.0,0.06474088760450511,0.1949835274084641,0.0,0.0764705952958766,0.0,0.0,0.0,0.0,0.1037957866705028,0.0,0.0,0.13754375927886855,0.07351779418091955,0.0,0.08421062116978352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08670012044745275,0.08740073843848513,0.0,0.0,0.0994899446565366,0.0,0.0,0.0,0.0789982109904373,0.0,0.07546994072663382,0.1078993365647838,0.0,0.0,0.2227645846965441,0.0,0.0,0.0,0.0,0.0,0.08817102508195199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MyKoalas,2018/01/18,"Generally, is muscle lost on a deficit more than fat is gained on a surplus? More specifically, if I know I am *not going to be lifting for some time*, should I eat above maintenance to preserve muscle, or below maintenance to stray off fat gain? I know the answer is “its preference”, but assuming I don’t want fat as equally as I want muscle which is the better answer? Intuitively, I would figure that I should eat below maintenance, but with more protein. Is this correct for my aforementioned situation? Thank you in advance and if anyone could at the least point me to a resource that would be great!",5.713660714285716,7.232681616071428,6.200357142857143,75.54464285714286,67.66071428571428,9.171428571428573,30.964285714285715,9.516144504307137,2.9704428571428565,479,19,83,10,8,155,72,112,0.03,0.789,0.181,0.9545,0,0,0,0,0,0,15,0,1,0,5,0,4,0,0,6,0,14,5,3,0,1,25,21,8,0,10,6,0,0,0,0,4,3,0,0,0,5,2,5,0,7,0,0,2,2,1,0,0,1,0,11,3,17,13,6,11,0,1,0,0,1,8,0,5,1,66,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17064462983579182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2158413747698401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19485314771542794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4994457993533488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1386985851544399,0.0,0.0,0.26906471790063724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2682457302723023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2664081481145765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2307050461300213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27432113183800844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22468739142114674,0.0,0.0,0.0,0.0,0.0,0.0,0.14230684660472048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2878926687873991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34673060085160035,0.0,0.0,0.0 fitness,utben,2018/01/19,"Hi /r/fitness! I'm pro powerlifter and soon-to-be PhD Ben Pollack. AMA! Hey guys! I'm super excited to be here. If you hang out on /r/weightroom at all you've probably seen my [YouTube videos](https://www.youtube.com/watch?v=zn9xfQJgj7c) or articles on EliteFTS and BarBend. I'm finishing my PhD in the history of fitness, and I'm trying to do more with folks outside of competitive strength sports, so if you have any questions – ask away! (Obviously PL questions are welcome, too :) Edit at 730 Central Time: Getting kinda late so I'm going to take a break for now, but feel free to keep leaving questions and I'll do my best to get to all of them! Thanks for having me!",2.4126041666666644,5.170067343750002,3.2255000000000003,87.13616666666668,82.59375,6.225833333333334,29.62708333333333,7.554174236665415,2.093492083333333,532,27,100,9,15,168,91,128,0.0,0.785,0.215,0.9786,1,0,0,0,0,0,35,0,2,1,3,5,7,0,0,2,0,6,0,0,0,3,19,20,10,0,2,4,0,1,0,0,0,0,0,0,1,0,6,0,1,4,1,1,2,0,0,0,0,1,2,7,8,19,18,4,15,0,0,1,0,11,8,0,7,4,51,7,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13931837064400773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19152544451057615,0.0,0.19248175708774656,0.0,0.0,0.0,0.0,0.0,0.0,0.2149980325496841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10358823831503056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2140718473222947,0.0,0.1164321294150845,0.0,0.0,0.0,0.0,0.20285313883833314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18209753636802933,0.0,0.0,0.0,0.0,0.2311018610985845,0.21692735260504206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22088410682529824,0.0,0.0,0.0,0.6885026016537524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1540364620643865,0.0,0.0,0.1886164260922691,0.0,0.0,0.0,0.0,0.0,0.0,0.1194611261685462,0.0,0.0,0.0,0.0,0.1390930277442534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,olivetree94,2018/01/19,"4 Day Split Advice Hey! I've progressed from a 3 day/week, full body workout, to a four day split. I'd like recommendations on my current regimen, and perhaps advice for a new one. I'm getting bored with my workouts- and I want some variation but also I'm hoping to make proportional gains. I'd like to lift mainly for aesthetics, and I also try and incorporate some cardio. Any advice and directions for a different workout would be much appreciated! I'm a 5'11 female if that makes any difference! Here is my current workout: https://imgur.com/a/7Fj12 ",4.006156615661563,6.999525871287132,5.281998199819983,73.5471377137714,77.4158415841584,8.425202520252027,28.983798379837985,9.095868883498916,3.1964376237623764,447,20,72,12,11,148,65,101,0.016,0.797,0.187,0.9495,3,0,0,0,0,0,20,0,0,0,2,3,4,0,0,5,0,3,2,1,2,0,15,11,9,0,4,2,0,0,2,0,1,1,0,0,0,1,6,0,0,0,4,0,0,0,1,0,2,0,0,5,3,9,9,5,7,0,0,0,0,1,2,0,4,7,40,6,0,0.0,0.0,0.0,0.0,0.0,0.5331789086833602,0.0,0.0,0.0,0.0,0.0,0.2908910019175591,0.0,0.0,0.0,0.24736269319884155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20202230362979529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3518832990733109,0.0,0.0,0.0,0.0,0.3800416672694727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09502226527433844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1806430730455635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17771003409994898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2428061651982875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1336991705423435,0.0,0.0,0.17565616433299505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12324331641290928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12348129607371193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10727468248812426,0.0,0.14588928403164278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12919889649131627,0.0,0.0,0.0 fitness,bb9873,2018/01/19,"Bench Press Stall I've been going to the gym for a few months now, but have stalled on the bench press at 47.5kg, where I can't hit 3 sets of 6 reps. For bench press i try to do 3x4-6 reps, and add weight when I hit 6 reps for 3 sets. All my other lifts are progressing well. I currently weigh 145lbs at 5'9. So my question is should i move up to 50kg and do 3x3, or should i try a deload? ",3.1347191011235966,2.0924487640449456,4.212674157303372,96.56350561797754,72.59550561797751,8.018876404494383,22.29438202247191,6.742157984588678,0.06936224719101114,296,4,83,2,5,97,59,89,0.048,0.917,0.035,0.0129,1,0,0,0,0,0,11,0,0,0,1,5,1,0,0,4,0,9,2,0,0,1,9,12,6,0,2,2,0,4,0,0,2,0,0,0,0,1,3,2,0,1,1,0,2,1,0,1,0,1,4,8,1,11,7,2,13,0,0,0,0,1,5,0,2,4,44,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2078031446259672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2918524753473004,0.38862027203163735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4096034500258064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4964947168106686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4452542438381972,0.3287566548883761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,rhyswales123456,2018/01/19,"Starting weights and improvement time I started a beginners routine around 2 weeks ago (one major muscle/one minor per week) I’m also cutting in order to lose a bit of fat by June for holiday reasons. Anyway, on my second chest day today I struggled quite a bit. I started the bench press at 30kg last week and managed to up it by 5kg to 35kg. I had a similar improvement with incline but with slightly lower numbers. However with pec deck and incline flies I really struggled to even match what I did last week. With triceps, I equally struggled to match some of the weights with some exercises. I managed to up the dips by 5kg but struggled to even match most of the others. Not sure what Im asking for here, maybe some reassurance? I’m eating around 170g protein, 160g carbs and 52g of fat. Overall is around 1600 calories, allowing for a deficit for the cut. Is it the that is causing such a struggle or is it expected for a newbie to struggle at first? I guess I just thought that I would continually be adding weight for the first few weeks until I plateau. TLDR - struggled with a lot of exercises that were okay in the first week. Looking for reasons why",4.268700231184177,5.676221598253277,5.225101464166453,81.59379398921143,71.00873362445415,7.658977652196251,32.684562034420765,8.124751697461798,2.483177549447727,922,44,174,13,17,302,126,229,0.153,0.7959999999999999,0.051,-0.9683,2,0,0,0,0,0,22,0,0,0,5,10,13,2,7,16,1,9,10,4,4,1,32,18,9,0,2,5,0,4,0,0,1,4,0,0,0,9,13,6,0,3,3,0,0,1,10,0,5,4,5,13,3,40,12,10,33,0,1,1,0,2,10,0,7,22,114,22,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0753016750553775,0.0,0.0,0.0,0.0,0.06793324443706876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2268663907266863,0.07941533315832845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1854834109688201,0.0,0.0,0.0,0.0,0.0,0.0,0.0872654578447231,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.054784722368378495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08692347132271168,0.0,0.0,0.0,0.0,0.0,0.1122152995576646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2167713234471578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09358029438384266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09175890277214747,0.0,0.0,0.0,0.0,0.0,0.0,0.13848864865036906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07133530283239152,0.09503558610670967,0.0,0.07222013404651914,0.0,0.0,0.0,0.0,0.08534213544948682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05756326791769211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09035313263830642,0.0,0.0,0.05442015202949332,0.17468230862243456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18038084951725453,0.0,0.0,0.0,0.0,0.6216459464984714,0.0,0.0,0.0,0.08006290840433268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06743958013160271,0.04953412408668408,0.0,0.08052119743912575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4088431334433365,0.31033297902394563,0.0,0.0,0.0766527628586879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060344941290632136,0.0,0.0,0.0 fitness,100grammacaroni,2018/01/19,"Do four short exercises a day have the same result as one longer one? When i study i like to do it in intervals of 25 min with a short brake of 5-10 min between them. Because i have some problems with finding the motivations of doing a 30 min work out 4 times a week. I started doing short workouts in the short brakes i take. I was wondering if this approach of short workouts have the same result compared to a 30 min workout. My workout is very basis, every set consist of: 20 push-ups, sit-ups 30, leg raises 30. I do 4 sets. ",4.072228047182176,4.415966183486238,5.422306684141547,83.92174311926607,70.65137614678899,7.696461336828309,30.250327653997374,7.447530270364453,1.7624878112712974,410,16,86,4,7,138,67,109,0.028,0.945,0.026,-0.0516,0,0,0,0,0,0,14,0,0,1,2,1,2,0,0,9,0,10,2,1,3,0,15,13,3,0,2,1,0,0,1,0,0,1,0,0,0,2,3,0,2,3,5,0,1,0,1,0,3,1,0,9,1,14,12,3,20,0,0,0,0,1,8,0,3,10,52,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1951218923098096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20642945294838524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2696868650790788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29255346132397303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1563782021737065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4337980879512202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30627976039909577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22655902642488196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24066537659633766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18664513929149024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2641050644813817,0.0,0.0,0.2567542577865509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.347120391604843,0.23302694286409026,0.0,0.0,0.0,0.0,0.0,0.0 fitness,humanspee,2018/01/19,"Can I realistically run the 1500m as a chubby first timer in school atletics? Okay so I never really competed in atletics, spoiler, I'm chubby. I do enjoy running though and not often, I would go running, sprint short distances, walk, repeat. Allright so this year our athletics started and I feel very very motivated to run the 1500. I got in with the ( I dont the english word, its when kids HAVE to everyone compete and they pick the top 3, 5 or 10 depending on the event ). Okay so I ran the 1500 today, and I finished 5th. So Im motivated to excercise and compete futher into the games. But I'm suspicous whether I actually could because most kids walked, because it's obligatory and nobody really wanted to. The teachers didn't seem enthuesiastic to list my name. All round I really want to do it, but all signs indicate I'd make a fool of myself. Today is Friday, the next competition, against other girls from my shool is on thursday. I reconned if I really pushed hard every day, twice a day from today, friday, to thursday, I might be able to compete. I know I probably won't go far when we race against other schools, most girls have been doing this all their lives and trained like bunnies while I had christmas meatloaf. Do you guys think, with twice a day training, and a good diet, I could compete Thursday? Does anybody have any tips? I would love some insight.",5.334953350296863,6.493804564885501,6.120254452926207,77.10843935538594,68.23664122137403,8.722985581000847,32.49448685326548,8.998388855275968,2.8423530110262933,1084,47,196,19,18,356,157,262,0.024,0.873,0.103,0.9504,0,0,0,0,0,0,39,2,1,2,9,9,7,0,0,15,2,21,2,0,5,4,46,36,22,0,7,6,0,3,1,0,4,0,0,0,5,7,12,1,0,7,1,0,10,5,1,0,3,5,3,27,6,22,24,6,39,0,0,1,1,13,9,0,9,21,125,34,4,0.1346952512999117,0.0,0.13144313524512258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09159738978091823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16421794999260686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21508639582125735,0.0,0.0,0.26060188208497753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11787272210783345,0.0,0.1578618313656102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1134865585787284,0.12870708485524945,0.0,0.0,0.0,0.0,0.06810596619670281,0.0,0.0,0.0,0.0,0.11457171194660387,0.0,0.0,0.0,0.0,0.0,0.0,0.15310083073404826,0.11297598621745285,0.10772809710991617,0.0,0.0,0.1333694755441551,0.0,0.0,0.1206604883211069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14549398522507506,0.0,0.0,0.0,0.0,0.0,0.07402498752929107,0.0,0.0,0.0,0.0,0.0,0.0,0.06580529606519311,0.0,0.1189383746292221,0.0,0.0,0.0,0.0,0.0,0.12156772315188953,0.0,0.08991012616845863,0.0,0.0,0.0,0.0,0.0,0.0,0.1428903759151461,0.0,0.0,0.0,0.0,0.0,0.0,0.10388528150133997,0.0,0.14324992784176566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14522426249863013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34515690820700656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2726375707035535,0.0,0.12262149798359225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09533799214273124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08630727827711178,0.13233740051701856,0.0,0.0,0.0,0.3830260461899156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2222753775006174,0.15889349810062595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19136728385580226,0.0,0.0,0.0867393256798595 fitness,Extortion187,2018/01/19,"At a plateau in my PPL workout I've been doing PPL since June 1 and have increased weight every week. However, as of this Christmas break I've hit a plateau on my Pull days and my leg/push day increases have been minimal. Along with the PPL program, I've also been cutting my weight where I was 156 lb and now I'm 148 lb. My TDEE was 1,950 and I was eating at a -300 deficit, so 1,650 calories a day at 33% P, C, and F across the board. How can I get out of this plateau and go back to increasing more? Should I increase my calories consumed? Change the ratio of my macros? Any help would be appreciated! ",2.5295999999999985,3.9404533599999993,3.539400000000004,91.95070000000004,75.4,6.6000000000000005,26.9,7.1686216300943375,1.08372,470,18,106,5,10,151,82,125,0.035,0.8690000000000001,0.096,0.8079,1,0,0,0,0,0,18,0,0,0,0,6,1,1,0,7,0,13,3,0,1,0,12,17,10,0,2,0,0,2,0,0,2,0,0,0,0,2,9,3,0,0,1,0,6,0,1,0,0,6,2,11,0,14,7,5,22,0,0,0,0,1,8,0,0,7,60,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1932660654583966,0.0,0.0,0.0,0.16434614388409793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18583186429216011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2556583261923541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4675778918159374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2472921385948032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20362019408741092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1262643341970412,0.0,0.13734851624469827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16198853110890546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19991466641337888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19385575855886325,0.5885859894267405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1716777914878231,0.0,0.0,0.0 fitness,MonoNova,2018/01/19,"No power in my legs at all? Any help? I'm kind of embarrassed but I have to ask it. So I'm dealing with a huge problem right now. I've never been strong, I'm sub-par at everything really. I've been training for a good year now but never did my legs, so I started doing squats recently. Now everywhere online it says you should be able to do your own bodyweight (which is 194lbs, but I'm 6'11"".). Well I can do 22lbs each side and that's about it. I'm genuinly shocked at how weak my legs are, and I'm wondering if it's not something else. Its fine as long as I don't go parallel. As soon as I reach that point all the strength in my legs vanishes and I'm basically stuck there. With only 22lbs. That's so far under any strength table I've seen, it's making me depressed. Can somebody help me with this, I'm getting desperate. EDIT: Yes I completely agree about the never-train = weak thing, just wondered why every strength table says ""untrained: bodyweight"".",1.5845384615384608,3.8095678000000044,3.038141025641025,90.64644230769231,81.25641025641026,6.361538461538463,23.59615384615385,7.554174236665415,1.0922769230769234,751,27,158,12,20,245,118,195,0.14400000000000002,0.6759999999999999,0.179,0.8201,1,0,1,0,0,0,33,0,2,0,5,13,14,0,1,4,1,14,6,4,2,4,23,31,15,0,3,6,0,0,0,0,1,2,2,0,0,12,7,0,0,2,0,0,1,5,6,1,0,5,3,14,8,19,24,4,22,0,1,1,0,8,11,0,3,10,89,26,1,0.1692365239683039,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2301732793322701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15821330465892208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1774412755211559,0.0,0.0,0.0,0.0,0.0,0.0,0.174475425060491,0.14576317010919235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14137539981907482,0.0,0.0,0.0,0.0,0.0,0.0,0.14258907055472328,0.0,0.1520988753086513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08841909879350311,0.0,0.09618101662841244,0.14194756693211846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2268713493262676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17623379689502838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14976899814911634,0.0,0.0,0.0,0.0,0.0,0.0,0.1129666938919884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3915769211553573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12871200256773574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15998321722880188,0.0,0.0,0.0,0.0,0.16193649754586553,0.0,0.0,0.0,0.0,0.0,0.0,0.10841725080295952,0.0,0.16710065057232168,0.0,0.0,0.14452706677627458,0.0,0.26916735303257583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13028654429928452,0.0,0.0,0.119786482720374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11243322658025703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1521639595369669,0.0,0.15270963982397978,0.0,0.0,0.0,0.3670595821936884,0.0,0.0,0.0,0.0,0.0,0.0,0.10898277279819504 fitness,Harrassmus,2018/01/19,"Quick question about doing exercises that streches sore muscles Hi there! I was working my chest two days ago and got to push my self really hard, which I'm glad I did. The thing is, my chest is really sore now. A lot more than ususal. Even stretching it a little feels like I'm squeezing the muscle super hard. I hit the gym at least 5 times a week with a 3-day split, so having this much soreness is very unusual and makes me think that I need a lot of recovery or maybe even that I overworked the muscles. And today is back-day, which includes exercies like bend-over rows and posterior deltoid workout, which will inevitably stretch my chest. So my question is: Would it be healthy to work out if it means repeatdely stretching muscles that are completely worn out? I'm mostly interested in if it is counter-productive to my chest growth/recovery or not. Hope to hear from my fellow weight-jukies! Thanks :-) Also, I would like to say that i checked the Faq and made a quick search, but to no avail. Edit: Some grammar",3.7974479638009018,5.953329317948718,4.072247360482656,86.29696832579184,73.76923076923076,7.0497737556561075,27.36802413273001,7.928766900206844,1.6963182503770744,807,31,155,12,17,251,125,195,0.066,0.8420000000000001,0.092,0.5753,0,0,0,0,0,0,29,0,0,0,3,11,8,0,0,11,0,15,8,4,2,0,29,30,13,0,6,6,0,4,3,1,3,4,2,0,1,14,8,0,0,5,3,1,1,2,0,0,1,5,6,15,8,15,20,7,17,0,0,0,0,7,8,0,11,11,99,29,3,0.0,0.0,0.0,0.0,0.0,0.0,0.13160692985593597,0.0,0.0,0.0,0.0,0.11872890913702187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11416186529164266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1556646974593573,0.0,0.0,0.0,0.0,0.0,0.2872465629194749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19612194611590866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0750693147255691,0.10606476770137717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11874252548409606,0.0,0.0,0.0,0.0,0.0,0.2659943226282735,0.0,0.0,0.0,0.16733296237018674,0.0,0.0,0.0,0.0,0.1474611099310492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21760025252382628,0.14880281595581388,0.0,0.0,0.0,0.0,0.0,0.2524424618351909,0.0,0.14048295026318192,0.09910279429649158,0.0,0.14915493480850955,0.1617239552980855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10914023855241764,0.11008630922801636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3326337644352632,0.0,0.0,0.0,0.19022336822196456,0.0,0.0,0.0,0.0,0.0,0.0,0.11806682084731833,0.0,0.0,0.0,0.0,0.15488333375097166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13668835461485102,0.0,0.0,0.09863479705379133,0.09513158094518663,0.0,0.0,0.08657223082165579,0.0,0.14072924108917578,0.0,0.0,0.0,0.0,0.14503056726238212,0.0,0.0,0.0,0.0,0.12250072351331201,0.0,0.0,0.1190911745889416,0.18079266086423945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2161713116331296,0.0,0.0,0.21093322159849226,0.0,0.0,0.0 fitness,SiriusZach,2018/01/19,"Working sprints into my current workout. Hey r/fitness! I'm currently doing that popular PPL PPL R workout (corresponding to MTW RFS S). You know the one. Well, I've been wanting to add sprints to the workout for a while know, I just don't know what would be the most efficient way. I want increase my jumping power, and, well... Sprint speed. It'll be a good source of cardio and keep my legs flexible as well. I'm fairly athletic. Played sports through school. Still ball at the YMCA every week (really just Wednesdays now). I'm not overweight or anything, but I'm a little heavy (healthy) at 6' 190lbs. I just need to know what a good routine would be to add and much more importantly, when to add it. I feel like the first push day would be the best, giving a day of rest before legs and without sacrificing intensity if I were to do it, say, after leg day. Should I be doing it 2 times per week? 3? 6-7 TIMES PER WEEK??? I'm not exactly opposed to doing it on Sunday either. I have lots of time pretty much every day for my workouts and will be able to benefit from adequate rest. I'm a little scatter brained, especially when I don't know exactly what I'm talking about, so please excuse the state of this post. Any information you could give me here would be greatly appreciated. Also, any information I can give you to help you help me will be available upon request at my earliest convenience. Which should be pretty quick cause I'm on reddit quite a bit.",3.1464685314685283,5.152858220279722,4.508662937062937,83.1136097902098,75.18881118881119,7.373202797202798,27.17426573426573,8.238735603445708,1.8933973706293707,1145,45,222,20,25,379,161,286,0.0,0.7659999999999999,0.234,0.9965,3,0,0,0,0,0,47,0,4,0,5,16,11,0,0,14,0,29,6,4,1,2,44,50,14,0,11,10,0,1,1,0,9,2,1,0,0,11,9,1,2,8,7,0,3,5,0,3,2,2,2,20,11,29,29,11,38,0,0,0,0,16,9,0,4,24,138,31,2,0.10533185920179086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08423384974831959,0.0,0.0,0.0,0.14325855248115288,0.0,0.0,0.0,0.0,0.0,0.0,0.08667914526702566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08962965412271529,0.0,0.11053928777298797,0.0,0.11499510953600173,0.0,0.0,0.1175851902065288,0.0,0.0,0.0,0.10820483439621653,0.0,0.0,0.0,0.0,0.0,0.08409891864124015,0.0,0.0,0.2717213411914302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17749326860668987,0.0,0.0,0.0,0.0,0.0,0.05325895288067762,0.07524910126006001,0.0,0.0,0.0,0.0895952256282381,0.0,0.0,0.0,0.0,0.0,0.303131751868095,0.0,0.1766947321245023,0.0,0.11612874662410337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14120344984532016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09362379616513987,0.0,0.0,0.2894381757560418,0.0,0.0,0.0,0.0,0.0,0.0,0.051459825888276335,0.21114038918497016,0.0,0.0,0.0,0.0,0.0,0.08954937999043233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15486207230473853,0.0781022389429862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07137559380507577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11562275083989552,0.0,0.0,0.10087880470014572,0.21432073659030207,0.0,0.0,0.0,0.0,0.0,0.1120333978159323,0.0,0.0,0.06747828618106914,0.0,0.0,0.0,0.0,0.0,0.0,0.08376412214852627,0.0,0.10660146491179168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08411815882125953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0846617585264865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1842595624708132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12425491922317032,0.08360752703990143,0.2534725917956184,0.0,0.2841179738104868,0.0,0.0,0.0,0.0,0.10153615349436533,0.0,0.07668284799529218,0.0,0.0,0.2992989226330909,0.0,0.0,0.0 fitness,undermycouch,2018/01/19,question about the recommended PPL split I only have 30 - 35 minutes a day max to workout. Can I do still the 6 day ppl and fit the exercises in there or would I have to cut some out?,0.4734615384615388,2.4225260256410297,3.0381410256410284,90.64644230769231,83.61538461538461,5.951282051282053,22.570512820512814,7.1686216300943375,0.6434051282051287,141,5,33,2,4,49,31,39,0.056,0.8290000000000001,0.115,0.29600000000000004,0,0,0,0,0,0,3,0,0,0,0,3,1,1,0,4,0,5,1,0,0,0,6,5,2,0,1,1,0,0,0,0,1,1,0,0,0,0,2,0,0,1,2,0,0,0,1,0,0,0,0,3,0,5,4,1,6,0,0,0,0,1,3,0,3,3,22,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.598828982112091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35309678069715866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5200864804483015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3707650728000068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32980270964684905,0.0,0.0,0.0 fitness,fearlessyong,2018/01/19,"4 days vs 6 days. Is it enough? I am running a 6day workout(Kizen Powerbuilding) for the past 2 months. I will be done with Kizen soon. I usually spend around an hour to an hour and a half per session. Majority of the time, I spend 1-2 mins resting, so I'm not wasting time. I want to try a 531/nSuns beginner program. [But on the website it](https://www.t-nation.com/workouts/531-how-to-build-pure-strength) shows that it's a 4day workout and the workout duration seems fairly short. Are shorter workouts and less frequency enough? Is it enough to gain strength/muscle mass(my current goals).",4.554444444444441,7.156759629629632,4.027555555555558,85.42300000000003,73.07407407407408,7.653333333333332,33.022222222222226,8.548686976883017,2.8518711111111115,472,24,85,9,10,141,79,108,0.014,0.916,0.07,0.7236,2,0,0,0,0,0,36,0,0,0,2,3,0,0,0,10,0,7,0,0,0,0,10,10,5,0,1,3,0,0,0,0,1,0,0,0,0,4,5,0,0,1,4,2,1,1,0,0,1,1,0,5,0,8,7,6,17,0,0,0,0,0,3,0,1,13,47,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18663699093096556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2704196694557747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21454938605647372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6498875554713286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4129349826022518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1673442544922369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2001389823943816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19086162015178187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24450249783567346,0.0,0.0,0.0,0.0,0.1423416713275174,0.0,0.0,0.0,0.0,0.0,0.2309048572611384,0.0,0.12365968030796486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,G3ck0,2018/01/19,"As a lifter, what is the best cardio I can do for health benefits? I know cardio can greatly improve your cardiovascular health, so as someone who lifts, what would be recommended? If I recall correctly, moderate 120-ish BPM cardio for 20-30 minutes is quite good for your heart health? Does it beat out HIIT training or something more intense? ",7.5058196721311505,8.862962491803279,6.993565573770492,72.08411885245904,63.42622950819673,9.378688524590164,36.56147540983606,9.516144504307137,3.6662754098360653,276,13,44,5,4,86,48,61,0.0,0.74,0.26,0.948,0,0,1,0,0,0,10,0,2,0,3,1,4,0,0,2,0,7,7,1,0,1,6,8,5,0,2,2,0,0,0,0,1,6,0,0,0,4,1,0,0,1,0,0,0,0,0,0,0,0,0,5,4,6,6,2,1,0,0,0,0,3,1,0,2,0,29,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2432820210075787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20286827252037398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1944406029687941,0.0,0.2555836639169367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7392452059623239,0.0,0.2747092086351312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12740285517179473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.246570355120982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19642132934990889,0.1784672663279112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16467911149632578,0.0,0.0,0.0 fitness,banks_banks,2018/01/19,"Am I overthinking progressive overload? I'm having a hard time progressing every workout on my accessory movements when my compound lifts get more strenuous. I'll throw out a concrete example but my question can be applied to any accessory lift that follows a compound lift. For instance, my lower body hypertrophy workout begins with front squats -> lunges -> split squats. I'm progressing based on the advice I got from this sub, meaning if an exercise calls for 4 sets of 8-12 reps, I try to hit 4x8, then 4x10, then 4x12, and once I hit all the reps I increase the weight and go back to 8 reps, and so forth. So let's say I'm progressing accordingly on front squats & lunges. When I get to a 12 rep day, I'm obviously more fatigued than if I was trying to hit 8 or 10. I've worked harder and have less gas in the tank when I get to split squats. So what ends up happening is my split squat doesn't improve, i.e. I fail earlier than I expect. What's the best methodology to do here? Do I: 1. Continue hammering away at split squats with the **same** weight each time until I get 4 sets of 12 _NO MATTER WHAT_ came before, or 2. Accept that my degraded performance on split squats is due to increased prior fatigue, so as long as I'm completing reps within specified range I can go ahead and move up in weight I'm very much have a ""follow the recipe exactly"" type mind, so my natural inclination is to do #1 but I fear I might be holding myself back that way, and would love to hear from some more experienced folks. **edit:** In case it's useful info, I'm doing the [PHUL](https://www.muscleandstrength.com/workouts/phul-workout) program.",3.394858140549978,5.673168088607596,4.492566564818858,82.26107594936711,75.39240506329114,7.776342208642514,26.08642514185945,8.641336200584522,2.0040237014404183,1300,48,248,27,29,424,180,316,0.07200000000000001,0.8190000000000001,0.109,0.9393,1,0,1,0,0,0,64,0,0,0,9,11,8,0,1,14,0,20,10,3,1,3,33,46,25,0,4,6,0,4,0,0,2,3,3,0,0,8,11,3,1,4,3,0,12,2,5,0,0,3,8,23,3,37,35,12,46,0,3,0,1,5,13,0,7,18,138,31,5,0.0,0.0,0.0,0.0,0.0,0.13178062458955686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1461174199599769,0.0,0.09170733222661212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12670251857820775,0.20739329946129414,0.0,0.0,0.0,0.1147533089735717,0.0,0.14152402090233532,0.0,0.0,0.14979564037387275,0.0,0.0,0.13770399650963472,0.15424039386279625,0.0,0.0,0.0,0.0,0.14139491822977254,0.0,0.0,0.0,0.0,0.0,0.0869715590382691,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11944320631233578,0.0,0.0,0.0,0.0,0.11362277413938325,0.0,0.0,0.0,0.0,0.1517515310723893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.281828705460742,0.0,0.1532845944833093,0.0,0.1078574009087967,0.0,0.0,0.0,0.11925353182650393,0.0,0.12080531460072436,0.0,0.0,0.0,0.15199355356506308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1379003408226254,0.0,0.0,0.0,0.0,0.11934413334469313,0.0,0.0,0.0,0.0,0.12171363836664315,0.0,0.0,0.0,0.0,0.14689872404202986,0.0,0.0,0.0,0.14306188426742344,0.13616704905894264,0.0,0.0,0.14333156727147778,0.09913535539890857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14361822196929325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15107061745668218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10724363810050416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1572723128337175,0.0,0.0,0.0,0.0,0.18311799724304728,0.0,0.0,0.0,0.0,0.11647308274289582,0.0,0.1112710850112633,0.0,0.1070431485743572,0.0,0.4926582054248322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09817744623815376,0.0,0.0,0.09579848901722987,0.0,0.0,0.0 fitness,maxwell-alive,2018/01/19,"Can I workout my triceps/chest if my biceps/back are still sore? I'm currently splitting my week into push, pull and legs workouts. Wednesday was pull day (biceps/back). Tonight, I want to focus on push muscles (triceps/back). Will this be okay given my biceps/back muscles are still sore?",2.5287331536388145,5.474954811320753,2.7251212938005414,89.01037735849056,85.79245283018868,3.783288409703504,26.439353099730464,5.288315135182226,0.8586787061994618,227,10,38,1,7,69,36,53,0.108,0.8270000000000001,0.065,-0.4871,1,0,0,0,0,0,16,0,0,0,0,4,1,0,0,0,1,6,3,1,0,0,4,9,2,0,2,1,0,0,0,0,1,2,0,0,0,1,2,0,0,0,2,0,4,0,0,0,0,2,0,6,1,3,5,0,13,0,0,0,0,0,2,0,1,7,20,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8396506104973505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17605612821647068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4360207347669661,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16101672319414875,0.0,0.2189763131344255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sharptux44,2018/01/19,"I am currently working a swing shift. Any suggestions on how I should pursue a fitness program? So to start let me break down my work schedule for you (sorry that it’s a lot to explain but it will provide good information in how to fit in a workout program) I work two weeks on dayshift and two weeks on night shift and my shifts are 12 hours long. The first week of either shift involves four days on and three days off. The second week I work three days and I am off for four days and I rotate to the opposite shift the following week. I try to get to the gym every chance I get. The gym I go to is an MMA gym that is less than a mile away from where I live so it’s very convenient. When I get there, my workouts very. On my days off, my goal is to get 2 workouts in. A cardio workout in the morning and weightlifting later in the day. With the way my schedule works, I get 15 days off work a month. So, I feel this counters the days when I work really long hours and can’t make it to the gym in time. On days I do work, it’s usually a quick cardio/ HIIT session. Mainly hitting the heavy bags but I do make it over to the functional training area for some tire flips or prowler pushes once in a while For diet, I’ve switched over to a Keto-ish diet. No alcohol, sugar or junk food. As for carbs it’s only Oatmeal, sweet potatoes or brown rice. And I only have one portion of those on days that I workout. Finally, the sleep aspect. I completely blacked out my room, keep fans running to drown out any outside noise and I keep it pretty cold (65 degrees). This is just the jist of my lifestyle. I’m not taking any supplements but I do drink some coffee or tea but only earlier in the day. Is there anything I’m missing or that could be added on?",1.9416222299168984,3.7114523684210567,3.2573329293628817,91.80225978185595,77.94736842105263,6.063746537396122,24.30064058171745,6.9077264865688965,0.7780948060941828,1359,47,295,14,32,442,183,361,0.031,0.911,0.058,0.8466,1,0,2,0,0,0,38,0,1,0,10,13,3,0,0,27,0,18,11,1,4,0,38,37,27,1,2,12,0,2,0,0,2,4,0,1,0,15,12,7,2,3,11,0,4,3,1,0,9,0,7,31,2,50,31,7,73,0,1,2,0,5,32,0,8,35,189,46,12,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08443897216365165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16119103006882535,0.0,0.0,0.0,0.0,0.0,0.0,0.0650195071269962,0.0,0.0,0.0,0.0742336480848629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08284176761946553,0.0,0.0,0.06308403507120115,0.0,0.0,0.5605127504516789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07740092197512806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06657036596066175,0.0,0.0,0.0,0.0,0.0,0.039950450085009234,0.0,0.0,0.08655293647309623,0.0,0.06720690880527362,0.09554068857826968,0.0,0.0,0.0,0.2064005236059248,0.0,0.04490390077242715,0.06627086803451808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15562028479115314,0.0,0.0,0.0,0.0,0.0,0.0,0.14045761672575005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08079433215915659,0.0,0.0,0.0,0.06976836045601692,0.13984489803546282,0.0,0.0,0.0,0.0671725192094271,0.0,0.0,0.10548121429642927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06306600709421974,0.0,0.0,0.0,0.0,0.0,0.0,0.07414668360068259,0.0,0.0,0.0,0.0,0.08414437745893343,0.053540051829146916,0.18027479415770634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08038282228826593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0506166148241492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07906828735376246,0.0,0.0,0.0,0.0,0.08844659920033439,0.05592455270809418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05940660917757664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.046072081500038456,0.09081178171550416,0.0,0.0,0.0,0.053643436286369466,0.0,0.15436497480755298,0.0,0.0,0.0,0.08701970324769227,0.13038507299518942,0.0,0.06271543383930203,0.3168901996357316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4601689106544511,0.0,0.0,0.0,0.0,0.0,0.0 fitness,soybeanboy27,2018/01/19,"Plateau on vertical leap and lifts? Hi, My ultimate goal is to increase my vertical leap. I've done all the popular programs such as air alert, vertical jump bible and variations. I've been searching and trying new programs for a long time (7years) I've plateaued on my lifts such as squats, deadlifts and cleans.. Any advice on how to break plateaus or a program that might help me? I am not a beginner so I understand I won't be gaining much; but even 2 inches I would be really happy. Thanks! ",3.2331461988304087,5.596419378947368,3.9287719298245634,85.69584795321641,76.26315789473685,8.011695906432749,29.50292397660819,8.841846274778883,2.5989415204678354,391,18,75,9,9,124,69,95,0.018000000000000002,0.799,0.183,0.9407,0,0,0,0,0,0,14,0,0,0,2,5,3,0,0,4,0,9,0,0,1,1,12,11,10,0,1,3,0,0,0,0,3,0,0,1,0,1,4,0,0,1,0,0,2,2,0,0,0,2,0,8,3,8,4,3,12,0,0,0,0,2,5,0,2,4,44,9,4,0.0,0.0,0.0,0.0,0.0,0.2880017837596349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20042305420363588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3016059225598174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19466303203949487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3137401609452597,0.0,0.0,0.0,0.0,0.0,0.0,0.1975479033673204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26082228242256444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31265656833362376,0.0,0.0,0.0,0.0,0.21665672990590454,0.0,0.0,0.2846471672024916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18880833255126075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27134311157702945,0.0,0.0,0.0,0.0,0.0,0.0,0.1718564727295404,0.0,0.0,0.0,0.0,0.20009887648031704,0.0,0.0,0.3068190388992185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2093641292441288,0.0,0.0,0.0 fitness,undercovergeneral,2018/01/19,"Beginners 5/3/1 question Hi all. Recently started said program, and I really like it. My 1RM for all the lifts are pretty low, and as a result the FSL's feels to easy. Are they supposed to be? Could I do 5x10 instead, or maybe do slow negatives?",1.3118750000000006,3.8976931041666703,3.017500000000002,87.67750000000002,86.70833333333334,6.533333333333335,24.66666666666667,7.793537801064563,1.7161416666666671,191,8,37,4,6,63,41,48,0.041,0.779,0.18,0.7994,0,0,0,0,0,0,10,0,0,1,0,1,2,0,0,3,0,6,0,0,1,2,9,9,4,0,1,1,0,1,1,0,0,0,1,0,0,1,2,0,0,2,0,0,0,1,1,0,0,1,2,4,1,4,6,2,5,0,1,0,0,4,1,0,2,5,25,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29709575737342075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18814759093990316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18179182555011714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37382973007825904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37856480551047816,0.0,0.0,0.0,0.0,0.41684303148733415,0.0,0.0,0.0,0.23838014641717803,0.0,0.3674090355069988,0.0,0.0,0.0,0.3539572965226626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2633780056051933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CivilBrocedure,2018/01/19,"Complementary exercises for bike commuting So, I am an avid bike commuter, doing about 10 miles a day, down from 20 miles a day at my old job. However, this type of exercise is far from full body and am looking for advice on complementary movements and training to round out the cardio/legs exercise I get from cycling. For the past 3 months, I've been doing a Greyskull-ish program, focused on bench, press, dips, deadlift, squat, lunges, chinups/rows, and various core exercises. Mot recently I've started swimming laps here and there. This has given me some pretty decent results, but I'm looking to see if there are any particular lifts or training exercises that would help complement my cycling and address muscles not really hit by cycling. Any tips? M/31/5'9""/185lbs",6.293141711229942,8.697778661764708,6.150935828877003,72.9844385026738,67.52941176470588,9.063101604278074,36.6283422459893,9.573946990214177,3.998964705882353,622,33,97,14,11,195,101,136,0.0,0.929,0.071,0.8009999999999999,2,0,0,0,0,0,27,0,0,0,0,5,0,0,0,6,0,9,7,2,1,0,13,17,9,0,2,4,0,2,0,0,1,5,0,1,0,3,6,0,0,0,8,0,2,1,0,0,0,2,5,5,0,16,13,3,18,0,0,4,0,1,9,0,3,7,55,8,3,0.0,0.0,0.0,0.0,0.0,0.23742010774268374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3304456139261886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2698765253823781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3133813788138833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1269378594612705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16285261809681906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24110275565844974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4080545559654799,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19393032065640928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.254948235136136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2319351635307588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24718017232867334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.155647975758543,0.0,0.23989612185229395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19360962724065284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1719700824414647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17259356339292573,0.0,0.0,0.0 fitness,mysmuttyaccount,2018/01/19,"Is a monotonous diet okay? Is it ok to eat a monotonous diet as long as the macros are correct? I’m very good with no variation diets. I’ve lost a lot of weight before doing intermittent fasting eating once a day, the same basic meal for months on end. It worked, though I was starving myself and not lifting so I lost all my muscle and just got skinny-fat. But the point is I was mentally fine with a monotonous diet, indeed it’s the only kind I succeed at because constantly needing to recalculate for different foods discourages me and I quit. Now I’m lifting and trying to do a cut that will actually preserve muscle, so my goals are: only 1-1.5 lbs lost a week, eating ~1800 calories (my BMR), eating 175g protein (one per pound body weight), and 50g fat (25% of total calories) My monotonous plan is this: four whey protein shakes a day, plus six servings of these Tyson chicken strips I found, with some mixed veggies thrown in. The whey is 120 calories per serving, 24g protein, 1g fat. The chicken strips are 190 calories per serving, 13g protein, 8g fat. So four shakes would be 480 cal, 96g protein, 4g fat. And six servings of the chicken would be 1140 cal, 78g protein, 48g fat. For a total of 1620 cal, 174g protein, and 52g fat. I’d add ~200 calories from the veggies and maybe a small amount of light dip of some sort for the chicken, and that seems to hit the numbers right. But are there any nutritional downsides (not psychological) other than maybe a concern with vitamins and minerals (and fiber? I may mix some psyllium in my morning shake...)",4.636287878787879,5.5676524772727305,5.7611688311688365,79.88080086580091,69.68181818181819,8.074458874458875,31.549783549783548,8.269060116576782,2.3400588744588746,1225,52,235,17,21,408,169,308,0.061,0.885,0.054000000000000006,-0.2525,1,0,0,0,0,0,55,0,0,0,8,7,14,1,3,21,2,19,20,7,0,4,39,29,20,0,3,5,0,2,0,0,4,7,0,0,0,8,17,18,1,2,0,0,3,3,8,0,5,7,3,14,6,28,15,9,19,0,4,0,0,0,7,0,7,9,126,22,3,0.0,0.0,0.11878871176769301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08277903530730239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07420409857226473,0.0,0.1035813384221044,0.0,0.0,0.0,0.0,0.1352120741310857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1315444390075264,0.0,0.0,0.0,0.0,0.15700864001953474,0.0,0.0,0.0,0.0,0.1271795766221593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4982314568060458,0.0,0.0,0.10781464417822276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14719366263236267,0.1334681804872767,0.0,0.0,0.0,0.0,0.0,0.10209945037014663,0.09735679123148976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1267607060023168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10772521659934363,0.0,0.0,0.39864061299138137,0.10348856887898916,0.0,0.0,0.0,0.0,0.24458374605218336,0.0,0.0,0.0,0.12267292811605868,0.0,0.0,0.0,0.09716191823541168,0.0,0.0,0.09025957449753501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12963606702451025,0.08248586485539636,0.18515885833381213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11507205724293755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12947243194603975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10395482219518233,0.0,0.0,0.0,0.0,0.0,0.11081635989077783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1195968834491506,0.0,0.0,0.0,0.0,0.0,0.0,0.0826451429299455,0.0,0.0,0.0,0.0,0.0,0.0,0.10043813129433,0.0,0.0,0.09764264802942388,0.2964631797780443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08861924222642,0.0,0.0,0.17294378349482273,0.0,0.0,0.0 fitness,munt4life123,2018/01/19,"Tips dealing with the double squat sessions in sheiko programs? Hi, I have been doing some sheiko programming for 3ish weeks now and I often find myself recently struggling with squat session B, and my lower back tends to be sore in session B sometimes(not pain just sore) Does anyone else find this to be the case? My lifts are 410/280/455 at 160 5 ft 10, and I find 315 heavy after the tons of squatting in session A. Is the answer to just suck it up and deal with it, or is my squat form awful? I used 405 as my squat max. I included one of my sets from session B (320x3) https://streamable.com/6bj61 PS I also do cardio sometimes and play hockey every now and then, not sure if this is impeding recovery but I've been doing this for a while",3.8679166666666656,5.824645513888887,4.085833333333333,87.14250000000001,73.02777777777777,6.466666666666668,24.5,7.1686216300943375,0.9928583333333324,590,18,113,6,12,183,96,144,0.095,0.892,0.012,-0.8258,1,0,0,0,0,0,21,0,0,0,0,7,5,1,1,6,1,12,4,0,1,1,23,15,13,0,1,6,0,0,0,0,0,4,0,0,0,5,9,0,0,4,2,0,0,1,3,0,1,2,0,12,2,18,11,4,14,0,0,0,0,3,5,1,4,8,77,17,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16451838819603104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14384786074843375,0.2107898046101439,0.0,0.0,0.0,0.0,0.0,0.15818999945125392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42418734745344,0.0,0.0,0.0,0.0,0.0,0.0,0.18003153085382154,0.0,0.0,0.0,0.0,0.0,0.17185702749722856,0.0,0.0,0.0,0.0,0.0,0.0,0.17333237501352805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5640873861785236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13940473674693873,0.0,0.21890614422660007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20312884092256075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2034675080166989,0.0,0.0,0.0,0.0,0.0,0.0,0.21506867302285773,0.0,0.0,0.0,0.19389359001054696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1776805416861906,0.0,0.0,0.0,0.0,0.16502036643100462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,-af10-,2018/01/19,"Are the scales that measure weight, body fat, muscle mass, etc accurate? I came across an ad for [ this scale ](https://health.nokia.com/us/en/body-plus?utm_content=upperfunnel-social-Facebook&dclid=CO2LsvqD5NgCFeG2swod8UkGVw) on instagram and it claims to measure your weight, body fat, muscle mass, water percentage, and bone mass. I’m wondering how effective this thing is. I’m considering picking it up but I’m wondering if maybe I’d be wasting my money on it. Any advice?",10.11858695652174,14.769664246376815,6.927373188405799,60.75888586956522,65.95652173913044,8.08768115942029,26.01630434782609,8.841846274778883,2.601882608695653,399,12,52,8,8,112,50,69,0.06,0.91,0.03,-0.466,0,0,0,0,0,0,32,0,1,0,1,1,0,0,0,2,0,3,8,5,3,0,10,9,5,0,1,2,0,2,0,0,0,2,0,0,0,7,3,5,0,3,0,1,1,0,0,0,0,1,2,3,0,6,7,1,8,0,0,0,0,1,7,0,3,0,27,10,0,0.0,0.0,0.0,0.0,0.0,0.19245554464650086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21339334009323968,0.0,0.13393155956516012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4375302005680378,0.0,0.0,0.0,0.22525632352866876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21964935298057545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20934677366019405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19786098274431246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20076393248394428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13084366201429595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2369044879380285,0.0,0.0,0.0,0.0,0.0,0.0,0.4796598060598231,0.0,0.0,0.0,0.0,0.0,0.0,0.4271639387434704,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,solisticex,2018/01/19,"Eating pattern while cutting I assume this question is better posed on Moronic Monday but since it's friday and I want to start TODAY, I figured I shouldn't lose any more time and wait until monday to start. I am going to start lifting with a beginner's program I found on the wiki. I currently weigh 110kg/240lbs and I am 1.93m/6'4. I calculated the amount of calories I should intake every single day. Here comes my problem: I am a very bad eater. I don't mean that as in that I drink a lot of soda and eat a lot of garbage (which I did up until today), but more in the sense that there's almost no food I like. My question was: is it okay to eat the same thing everyday, as long as it fits your TDEE and your macro's to a certain degree. A normal day for me would look like the following: * Breakfast: oatmeal with skimmed milk * Lunch: Grilled chicken with carrots, eggs and salad * Dinner: Whole grain rice with grilled chicken and curry * Snacks: various items from nuts to fruit I have the feeling that I will be full eating these meals every day, but will that be sufficient for me to successfully cut. I will track my calorie intake using MyFitnessPal and make sure that I am under my projected calories. Any tips on what I should change to this regime?",3.1190284487385886,5.450490049382719,3.7296117373412088,87.14093397745573,76.48971193415639,6.0367865449991065,24.96850957237431,7.079830092131019,1.1191175165503668,994,35,187,11,23,313,142,243,0.084,0.807,0.108,0.5713,1,0,1,0,0,0,31,0,2,0,3,2,13,3,0,12,1,19,17,0,2,2,39,33,17,0,7,3,0,1,2,0,7,0,0,0,0,15,13,17,1,7,1,0,3,3,6,0,0,3,3,28,7,30,21,11,30,0,1,1,0,4,9,0,6,20,129,43,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1263328101800348,0.0,0.0,0.0,0.0,0.0,0.0,0.1715886890194011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10533982614246916,0.0,0.0,0.0,0.0,0.0,0.11157985217530697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13346244697769605,0.10867721227099007,0.0,0.0,0.0,0.0,0.0,0.0,0.24409175528856195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12359052539959332,0.0,0.5163800362266009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2125935013478313,0.0,0.0,0.0,0.0,0.0,0.06379119253312161,0.0,0.0,0.0,0.0,0.0,0.15255533909817792,0.1383298925301461,0.0,0.0,0.0,0.0,0.07170065352372429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1232725573225046,0.0,0.0,0.11164921542025863,0.10594413022251567,0.1411427737808736,0.0,0.21451648713370852,0.0,0.0,0.08421397550582095,0.0,0.0,0.13742717656811426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12361176901058687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1207197959680496,0.0,0.0,0.2826601599825118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10436233767010136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2678938961793616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11890599544956887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08381628835064707,0.0,0.0,0.0,0.07356595520493107,0.0,0.2391732533107027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10896328073592262,0.0,0.10409669074044076,0.07441349338120788,0.0,0.0,0.0,0.0,0.0,0.0,0.14085513474120814,0.0,0.0,0.0,0.0,0.0,0.0,0.08962171694127594,0.0,0.0,0.0 fitness,dehydratedtortoise,2018/01/19,"M/17/5'9"" (B: 245lbs; S: 310lbs; D: 355lbs) My numbers are: Deadlift: 315x5 Squat: 275x5 OHP 135x3 Bench 185x11, 245x1 Weighted Pullups 45x10, 90x5 PROGRESS PICTURES DOWN BELOW Beginning: https://imgur.com/a/URE0b End: https://imgur.com/a/ZHPcG Experience: I started 'lifting' when I was 15, aka I would go to the gym and do bench for the bros and curls for the girls alone in the mirror, desperately trying to cheat curl 20lb dumbbells with horrible form. But I actually started to gain knowledge of lifting/fitness through this subreddit when I joined last year, and I loved to read about fitness here and just wanted to try and absorb every bit of information I could, and started watching some Fitness youtubers like Vitruvian Physique, Omar Isuf, and Alan Thrall from Untamed Strength, all three gave me really good advice and motivated me to push harder, kind of like gym idols/internet mentors I guess? (lol) On my cutting diet I basically tracked macros over the summer when I was working out, but I go to a boarding high school where I can't track macros right now so I just lift and track my weight to make sure I'm not losing or gaining too much. One thing I tried at school was going on a diet where I ate the same thing everday,here was a sample: Intermittent Fast until 12-1pm. Have one PBJ sandwich and one sandwich with deli meats, tuna, cheese and some chipotle mayo. Dinner: One PBJ Sandwich and one sandwich with chicken, ham and honey mustard. It ended up sucking, and I ditched it because it made me miserable and personally I enjoyed the luxury of eating what I wanted even when I was losing weight (within reason) Cutting Macros: eat 1500-1800 calories every day (cardio days where I would run or bike I would add them on top of those calories), basically eating about 100-140 grams protein and eating whatever else I wanted. I tried keto for a little but didn't work for me, I just loved carbs too much (PBJ sandwiches) A huge problem I had with trying to lose weight was the munchies, which were really hard to handle at time. A majority of the time I could stop myself, but the few times I splurged it really put a strain on my progress I think. At the start of my bulk I did a PPL split, pretty simple, but as the cut went on I found myself focusing on heavier weight, lower reps so I changed to the Nsuns 5 day Program which I ABSOLUTELY LOVED. It made lifting that much more fun and everyday I was smashing PR's which really motivated and drove me. I'm planning on lean bulking now because I'm a toothpick still, and I'm lacking a LOT of size in my traps, shoulders, and arms. Hopefully I can put on some good mass in the next 7-8 months. I am really excited for progress I am gonna be able to make these next couple years, espicially considering I'm fairly young still. TLDR: The whole process took about 12 weeks, avoid smoking weed, Nsuns was a godsend, do what makes you happy!",5.261239348992383,7.0413727615526795,5.1731031062621184,81.47596231008521,69.07393715341959,7.791911996753979,30.200667237725984,8.331364938255728,2.244514593571074,2308,92,415,34,41,716,306,541,0.075,0.7559999999999999,0.16899999999999998,0.9957,1,2,0,0,0,0,91,0,1,1,15,24,27,5,3,26,1,26,24,2,8,2,70,61,35,0,11,11,1,6,2,1,4,1,0,0,2,16,26,18,2,7,4,0,10,3,12,0,6,20,9,51,15,56,34,16,75,0,4,1,3,11,31,1,8,36,243,67,9,0.0690504209405635,0.0,0.06738325019502066,0.0,0.0,0.06747527218357867,0.0,0.0,0.0,0.07151541157704827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0841849914050633,0.0,0.0,0.0,0.0,0.0,0.07538517576486604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07304618959603804,0.0,0.0,0.0,0.0,0.1102622848743014,0.07640297741073701,0.0,0.13359542732359553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2826232763147291,0.057682766339350586,0.0,0.12231635540514632,0.0,0.0,0.04560715180121239,0.0,0.11635591552531965,0.0,0.0,0.06754456141683185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0757102225036025,0.0,0.0,0.0,0.0,0.1177288364642918,0.1158324340198255,0.0,0.0,0.07606682347932198,0.0,0.0,0.07350545707858992,0.06185561427785718,0.0,0.0,0.0,0.0,0.0,0.0,0.07295556085488536,0.0,0.068582648281758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07190538764454063,0.0,0.0562853091034746,0.0,0.0,0.0,0.0,0.0,0.06746909560015009,0.06920666197890822,0.0,0.0,0.0,0.23174927585655705,0.0,0.05870419861724699,0.18696210242185493,0.13067435572658526,0.13827507648939613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05511538721531535,0.0,0.1522800133037294,0.0,0.0,0.0,0.1468718120604709,0.0,0.0,0.0,0.0,0.0,0.0,0.2339517613413285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060292164166404726,0.0,0.0,0.0,0.0,0.0,0.07024910217098104,0.0,0.06607192737707591,0.0,0.13882948979900642,0.0,0.0,0.0690691069651188,0.0,0.22117733895802225,0.07099533305826705,0.0,0.0,0.0,0.05896868219815107,0.0,0.0,0.0,0.1397654248357704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19549697336918792,0.0,0.11028751071839793,0.05772924377948916,0.0,0.0,0.0,0.0,0.0,0.0650792045583157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09174806290073093,0.04424472160491694,0.0,0.0,0.12079156721765515,0.0,0.0,0.0,0.07671755835944677,0.23440351614985425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12218318191638478,0.0,0.05538808262133569,0.42042405206949146,0.0,0.06401043199846705,0.0,0.07709232904744537,0.0,0.0,0.0,0.10053905766254898,0.0,0.0,0.1471543136484438,0.0,0.0,0.08893241435748897 fitness,greymda,2018/01/19,"transitioning from cutting to bulking phase. please share OWN experience. i've been (and am) on a long cut. now that i'm getting to the 10-12% bodyfat territory i wonder what it's best practice to get into bulking to the 15-17%? read about *reverse dieting*, about *straight on bulking calories* and so on. all come with proves it's the best and only option. so it's kinda hard to make the choice, this being the first proper cut and i don't want to spoil it all because i got it wrong the next step... please, share YOUR OWN EXPERIENCE on this matter!",0.6977777777777767,3.226413129629634,2.338796296296298,90.31708333333334,93.62962962962965,4.551851851851851,21.564814814814817,6.322622252153567,0.4973037037037038,430,16,85,5,16,140,70,108,0.101,0.733,0.166,0.8564,0,0,0,0,0,0,23,0,1,0,3,5,8,3,0,7,0,4,1,0,1,3,16,12,6,0,1,0,0,1,0,0,0,0,0,0,0,9,7,1,0,2,1,0,2,1,4,0,1,2,1,4,4,15,9,6,12,0,0,0,0,3,6,0,3,4,53,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12422083801624713,0.0,0.0,0.0,0.4277037092602627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1755362236788461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3986668826640318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17333298913552314,0.0,0.0,0.0,0.0,0.21293060699702807,0.0,0.0,0.0,0.1629794367971577,0.0,0.0,0.0,0.0,0.0,0.1825445631902272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18033662478117998,0.0,0.0,0.0,0.0,0.0,0.0,0.13602302573251293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2167196227096025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15498192816100498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4473728789591759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20383258832820486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12019321572508568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2209879446495798,0.0,0.0,0.0,0.0,0.22279864468368754,0.0,0.0 fitness,throwwayofc,2018/01/19,"My squat mobility doesn't get better, and I lack the balance for Bulgarian split squats. Any ideas? So pretty much all exercises concerning quads have given me a headache. I'm sitting all day, so my squat is very bad and all the mobility/stretching work just gets reverted. I've also tried doing split squats ( mainly Bulgarian split squats) but my balance is really bad. I've been progressing on the leg press, which of course doesn't offer the same benefits as the exercises listed above but the machine has 200kg max which I'm getting close to. What should I do? Thanks! ",5.506098130841122,7.264927028037382,6.058025700934582,75.45189836448598,68.43925233644859,9.46214953271028,29.26285046728972,9.827888789773867,2.9052252336448596,460,17,82,11,8,149,74,107,0.105,0.8079999999999999,0.086,-0.2719,0,0,0,0,0,0,14,0,0,0,3,4,5,0,0,7,0,10,3,1,0,3,13,17,8,0,2,3,0,1,0,0,1,2,0,0,0,3,3,0,0,1,2,0,0,2,2,0,0,2,1,6,3,5,14,7,4,0,0,0,0,1,2,0,0,1,46,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21907582832340675,0.0,0.0,0.0,0.1862937889161768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4574696723426346,0.0,0.0,0.0,0.0,0.0,0.2422844250076945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17667356434652073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4293790045807312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30925353995983484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20138303584252787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2787032353127122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1754978726857551,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2522141804137456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18599246481651546,0.0,0.0,0.0,0.0,0.0,0.0,0.2260354926947375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1994371442473655,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ArtieVAM,2018/01/19,"Starving at 1500 Calories Hey reddit, I'm 18 - 5""8 - 67kgs with a skinny fat physique. I've put myself on a daily diet mixed with home cardio exercises but one thing that is holding me back is the fact that I get extremely hungry towards the end of the night (8:30pm-10:30pm) and I give in to hunger and binge on filling yet terrible foods. My diet is: * Breakfast: Apple and green tea (im not hungry most mornings). * Lunch: 2/3rds chicken breast and 1 cup of mixed vegetables * Snack: Protein shake with an egg mixed in. * Dinner: Whatever parents dish out, usually greens with meat. Medium serving. * Snack: Apple and a bowl of almonds. Even after this I'm unable to sleep unless I eat more and more. How do I get over this?",2.677555555555557,5.389322385185183,3.391111111111112,86.78000000000004,80.7037037037037,5.377777777777778,23.814814814814817,6.742157984588678,0.9890592592592586,562,20,100,6,15,177,98,135,0.08199999999999999,0.918,0.0,-0.8625,1,0,0,0,0,0,33,0,0,0,0,4,2,0,1,7,0,4,20,4,1,1,18,9,9,0,0,3,1,0,0,0,0,3,0,1,0,5,11,16,1,0,1,0,3,1,2,0,1,0,2,7,0,19,9,3,17,0,0,2,1,3,8,0,1,6,58,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20024571965900395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2664730962450966,0.0,0.0,0.23065345764322906,0.0,0.0,0.17200393555491214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31489903331873204,0.0,0.0,0.0,0.27211579203446834,0.2498171146616575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2612209467655985,0.0,0.0,0.0,0.0,0.0,0.2812966228530981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24438508176039456,0.0,0.0,0.0,0.0,0.0,0.1764662869372269,0.0,0.0,0.0,0.28916387934870785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26179247851950754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26060652926391603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17301045203666754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2868141400292753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,breezer777,2018/01/19,"Glute development questions I am trying to get a bigger more developed aesthetically pleasing arse and have been doing hip thrusts, squats, deadlifts and walking lunges in order to do so. I was wondering whether these exercises were enough or if I need to incorporate more? EDIT: Disclaimer - I'm a guy for whom glutes is not the sole focus of my workout goals, which is why Im not doing strong curves as from what Ive heard thats purely a booty building programme. Personally feel that Ive been getting some results but wonder if I could get more from bringing in different exercises on top or if this is not necessary. Also I feel like hip thrusts are the GOAT of glute exercises, that burn tho! But maybe I'm missing something.",7.4338235294117645,7.8804765,7.525294117647058,71.3888235294118,63.411764705882355,10.03529411764706,36.852941176470594,9.827888789773867,3.6789441176470574,588,27,101,11,8,190,95,136,0.036000000000000004,0.902,0.062,0.5304,1,0,1,0,0,0,12,0,0,0,3,3,3,0,0,5,0,16,6,3,1,1,23,29,14,0,5,11,0,2,1,0,0,3,1,0,2,8,2,0,0,5,4,0,2,3,1,0,0,5,3,8,2,12,23,5,8,0,1,0,0,5,5,0,9,1,68,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1738265699273111,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17354812353562662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2270999756452804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2245959668004064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21981237055719785,0.1552854725414005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34069244487753103,0.0,0.0,0.0,0.0,0.0,0.0,0.21522534820708727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2347913081635861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10619347269467724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21837217990079524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16117326157674974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1897945787521081,0.0,0.2386013015445743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2434983473446295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1673380597542331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1475764461958521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19613794326458986,0.0,0.0,0.0,0.4714457554219478,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AsparagusRadio,2018/01/19,"I'm having trouble engaging my glutes during squats. Any tips? Hey /fitness I've recently started Phraks Greyskull as my first program. Its been good but I feel like I'm not engaging my glutes during squats. Does anyone have some tips for me? Thanks in advance!",2.7029464285714258,5.731229354166665,2.571785714285717,88.83750000000002,88.79166666666666,5.242857142857143,25.607142857142854,6.868970318607317,1.4602642857142851,211,9,36,3,7,63,37,48,0.034,0.6990000000000001,0.267,0.9127,0,0,0,0,0,0,7,0,0,0,2,0,6,0,0,0,0,3,0,0,0,0,4,8,2,0,0,2,0,1,1,0,0,0,0,0,0,1,0,0,0,1,0,0,1,1,1,0,1,1,1,5,5,3,7,1,6,0,0,0,0,1,2,0,1,4,16,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2672987045490341,0.0,0.0,0.0,0.0,0.27484124193728743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3439751503449045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19874623698317875,0.28080679215210325,0.0,0.0,0.0,0.3343421712620914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3296855383467014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1920324414567116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3881057571657085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2782144977603595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36188283080025146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JustARegularIdiot,2018/01/19,"Agility Warm Up? Currently, I start my gym workouts with a short jog to warm up. I think I can make better use of that time by trading out the jog for a simple agility exercise. Preferably, it would be something appropriate in a relatively crowded gym. Any suggestions?",4.040204081632652,6.859435061224495,5.089142857142857,76.03085714285714,75.93877551020408,8.001632653061224,34.289795918367346,8.841846274778883,3.5786620408163263,214,12,35,5,5,70,40,49,0.0,0.85,0.15,0.7236,1,0,1,0,0,0,7,0,0,0,1,0,3,0,0,4,0,3,1,0,2,0,7,7,0,0,2,0,0,2,0,0,1,1,0,0,0,2,2,0,0,2,6,1,2,0,0,0,0,0,2,4,3,9,5,0,10,0,0,0,0,2,5,0,0,3,22,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3108771894022172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4043113918103571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3051506968583069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35193585307719544,0.0,0.0,0.3235726161135357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2929228022754533,0.0,0.0,0.2665674237678048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3948302030490869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3247457350636291,0.0,0.0,0.0 fitness,jadensmithsson,2018/01/19,"Cutting just to cut? For the past few months, I've been thinking about doing a ~12 week cut, mainly because it's extremely difficult and pricey for me to eat 4k every day and my weight progression has been stuck/progressing much slower because of this. If I cut, then I can eat a lot less, spend less time in the gym, and it'll be easier to lean bulk as I'll need a smaller surplus and will have a lower TDEE. Sounds great but I'm afraid of losing strength/gains? I've been working out 6 days a week since last May, went from 155 to 200 now. Did PPL til November, been on nSuns since. Any advice or anyone else try this and how was your results?",4.875,4.945456348484849,5.148030303030303,87.54204545454546,68.84848484848484,8.41818181818182,27.10606060606061,8.07648339933343,1.4139515151515158,506,14,110,6,8,160,99,132,0.107,0.857,0.036000000000000004,-0.7083,2,0,0,0,0,0,17,0,1,0,3,4,8,4,1,7,0,14,3,0,2,0,16,18,12,0,2,4,0,1,0,0,3,0,1,0,0,4,6,3,0,1,1,1,1,0,7,0,0,7,2,5,1,15,7,6,15,0,1,0,0,1,3,0,4,11,62,9,1,0.0,0.0,0.0,0.0,0.0,0.1860398510446102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12946682018146655,0.0,0.0,0.0,0.0,0.13312006770993648,0.19506965843127536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23211115352864545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24556228867470897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3896182299515645,0.159040384874883,0.0,0.0,0.0,0.0,0.0,0.0,0.1604057048750806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20989768913182152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15518737728276466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.212989634892958,0.0,0.16185663300078906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1519617201381026,0.0,0.1399532504046805,0.14116642043178285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1817419075642692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3149732090633269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12198959930823705,0.0,0.0,0.11101373113140037,0.0,0.0,0.0,0.0,0.1292574118417996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3054271678218621,0.23183493890852305,0.0,0.1764867461652731,0.0,0.0,0.0,0.0,0.0,0.1386009326558753,0.0,0.0,0.0,0.0,0.0,0.0 fitness,potluck1,2018/01/19,"When is it safe to one rep max? I’m part of the New Years resolution gym crowd, but I’m confident I’ll stick with it. Not a complete beginner, but it’s been about 5 years between serious gym stints. My questions is: is it too early to try my one rep max? I’d like a benchmark to build on. I️ just don’t want to hurt myself lol. ",0.2632738095238061,1.9837979861111137,2.6797619047619072,94.17000000000002,83.0277777777778,6.336507936507938,21.3968253968254,7.447530270364453,0.5450492063492063,253,8,62,4,7,87,52,72,0.079,0.727,0.195,0.8385,0,0,0,0,0,2,9,0,0,0,0,4,4,0,0,3,1,5,0,0,0,0,8,8,3,0,1,4,0,0,1,0,0,0,0,0,0,4,1,0,1,1,2,0,0,2,2,0,2,1,0,3,2,9,7,1,7,0,1,0,0,2,1,0,1,7,33,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3291206718267869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3360389886843342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1533568464123959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3031688734003054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4254167513323157,0.0,0.0,0.0,0.0,0.33992568657119904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35164250408089603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21311911004562972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1851477558888672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40428568038118623 fitness,giorgionaprymer,2018/01/19,"Can you combine IF, healthy diet, and some occasional ""bad"" carbs? Hey, guys, I have a question regarding my current eating and exercising pattern. I (20y.o.,f) have never been seriously overweight and have never had really unhealthy patterns (I mean I could occasionally eat some white bread, sweets, fried foods etc. but along with some really nutritious foods and lots of fruit and vegetables). But almost all of my life I was on the ""puffier"" side, don't know how else I can describe it and it was extremely hard for me to loose weight and appear leaner even though I couldn't imagine my life without being active (not always in the gym, sometimes running, swimming, dancing, lots of walking on a daily basis etc.) Almost half a year ago I started really, really focusing on eliminating as much sugar and white bread from my diet as possible and I maintained this lifestyle with very minor cheats for approximately 4 months. However, even though I combined this eating pattern with my usual active lifestyle, my weight loss progress remained very slow and not that noticeable. During that time, I ate a lot of whole grains, fruit, vegetables, cottage cheese, chicken, and occasional fish. Again, almost no added sugars. I did see a difference in my well-being and skin appearance (had acne before that) but not in my weight. I did not, however, count calories at all and I definitely did not maintain a caloric deficit (as I now see). Around two months ago, I have started practicing intermittent fasting and my weight started going down. I do go to the gym (full-body weightlifting program with interval cardio in between supersets 2-3 times a week), I do bodyweight training on my day offs (not always, but usually 1-2 times a week), and do loads of walking (2-3 hours a day, just running errands). My weight loss is somewhat slow but it is happening. However, what I now find myself doing is eating pastry and white bread again. I'm not talking loads of it but like a thin slice of a strudel and 2 cookies every other day. I still maintain caloric deficit when I do that, mostly, thanks to absence of mindless snacking and if. And I eat plenty of nutritious foods too. I also feel absolutely fine in terms of my overall well-being. So, how bad is it for my health? Do I need to limit this stuff completely to avoid negative influence on my health? I would really appreciate some advice and sorry for such a massive post but I thought that details could be important. Tl;dr: is it bad to eat small amounts of simple carbs and sugary pastry every other day if I am still able to maintain caloric deficit on if? 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I was thinking something like 18 hours straight. Would this be possible/not kill me? If not what suggestions for an amount of time do you have? ",6.148656716417907,8.055604164179107,5.8389850746268674,77.06683582089553,67.05970149253731,8.942089552238807,35.78805970149253,9.3871,3.3665247761194035,297,15,54,6,5,92,52,67,0.07,0.8,0.13,0.264,0,0,1,0,0,1,8,0,1,0,2,0,3,1,0,5,0,7,1,0,0,0,7,9,2,1,3,2,0,0,1,0,2,1,0,0,0,3,2,0,0,1,1,0,2,1,1,0,0,1,0,6,2,9,5,2,10,0,0,0,0,2,2,0,1,7,33,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3957687090587989,0.0,0.0,0.0,0.0,0.0,0.0,0.3666694290902586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41192728236039533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18190132294054487,0.0,0.0,0.32949977564083993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28663733914339395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2385736260870405,0.0,0.0,0.434216499302521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26449210156598235,0.0,0.0,0.0 fitness,intothemidwest,2018/01/19,"M/23/6' 0"", Bulking with a crowded gym? Hi all, I have a weirdly specific issue. Currently attempting my first bulk after cutting from about 168 to 155. I live in a big city, and my local gym is always pretty packed. There's often wait times for most everything I want to use. Even free weights, as my decidedly average strength seems to align with many others there. As a result, I feel like I don't have the time to fit in the significant volume of work necessary to eat at a bulk and gain muscle. I've definitely put some of the fat back on, and strength/muscle increase has been minor. Other than staying at the gym for an incredibly long time, any advice? There are plenty of extremely fit people there using the same gym, so evidently there is some way to make it work. Thanks!!",4.730581818181818,6.176050240000002,5.618848484848488,79.06609090909096,69.93333333333334,8.654545454545454,27.63636363636364,9.095868883498916,2.2618,616,21,115,12,11,202,105,150,0.023,0.768,0.208,0.9807,1,0,0,0,0,0,24,0,0,0,6,10,6,1,0,11,0,8,3,1,4,1,20,16,6,0,1,0,0,2,1,0,0,1,0,0,0,3,5,3,1,3,4,1,2,1,2,0,1,1,2,8,5,24,15,6,21,0,0,0,0,2,9,0,5,9,72,11,2,0.0,0.0,0.0,0.0,0.0,0.18872753671165635,0.0,0.0,0.0,0.0,0.0,0.0,0.16070230156609655,0.0,0.0,0.13133720502109064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1485075164112354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19762348868759952,0.0,0.0,0.0,0.0,0.0,0.12756266314064818,0.0,0.0,0.0,0.17357567505524946,0.0,0.0,0.0,0.097653953534375,0.13797440318469675,0.0,0.0,0.0,0.16427900901476544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20158089273757404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09435513044049973,0.0,0.1705401620167962,0.17091681252295635,0.0,0.0,0.0,0.0,0.0,0.0,0.12891791679110662,0.19580676059118693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13389424946447134,0.0,0.0,0.0,0.0,0.0,0.0,0.19648590631637766,0.0,0.0,0.0,0.19415221891523524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17582122000619807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20585430373006444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17781111069210764,0.0,0.0,0.0,0.0,0.0,0.0,0.3378525821208396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33361016564830626,0.0,0.0,0.113914970647491,0.15330015178801346,0.0,0.2351842183178876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2812065528885977,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Tokyo_Metro,2018/01/19,"Periodization for someone who works on a ship half the year and can't lift super heavy safely? Hopefully a straight forward question. I work on a drill ship on a 2 week on, 2 week off rotation. I'm currently trying to build up my core lifts (deadlift, squat, bench). My ship has a pretty awesome gym with free weights but the problem I'm encountering is that lifting heavy sucks and is pretty darn scary depending on how bad the ship is heaving. In fact I'm effectively unable to do it most days and usually have to drop down the weight significantly compared to my on-land low rep ""heavy"" weight set days. My question is this: Would two weeks of exclusive higher rep lower weight work (on the ship weeks) combined with two weeks of exclusive heavy weight low rep work (on land weeks) be a decent periodization? ",6.156513157894738,7.203347940789478,6.019578947368423,78.97805263157899,66.30263157894737,9.237894736842106,31.647368421052622,9.3871,2.7457163157894744,645,25,120,12,10,202,91,152,0.16899999999999998,0.6920000000000001,0.139,-0.8475,2,0,0,0,0,0,20,0,0,0,6,1,9,1,0,11,0,10,5,0,3,1,17,15,5,0,3,1,0,5,0,0,1,0,0,0,0,4,5,5,1,3,1,1,1,1,5,0,3,0,5,5,5,20,13,1,31,0,2,0,0,3,16,2,5,14,59,9,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08837346402170164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13651838210310088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10512476779343287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21535827905280253,0.0,0.10127628776661207,0.0,0.0,0.2371340298663361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08967939544156597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07185961995513065,0.0,0.2067840763376423,0.0,0.0,0.0,0.11656976578840687,0.0,0.0,0.0,0.5093993425424606,0.6444338612735547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3082163012289877,0.0,0.0,0.07518696268741848,0.0,0.0,0.06815863518591397 fitness,E46M54,2018/01/19,"Training muscle groups only twice a month? Couldn't you theoretically hit muscle groups only twice a month and still slowly make steady gains by training extremely hard and eating well? If we are training muscle groups at the more typical 4 time per month, and are expected to come back stronger a week after training, do those gains start to already subside and whither away if we instead come back two weeks later? ",12.480225225225224,9.935785851351351,10.294864864864866,65.18752252252257,55.35135135135135,12.02882882882883,42.23423423423424,9.725611199111238,4.2316990990991,339,13,53,4,3,102,51,74,0.022,0.845,0.133,0.8099,0,0,0,0,0,0,5,2,1,0,2,5,1,0,0,4,0,4,1,0,1,0,13,9,6,0,4,2,0,1,0,0,0,0,0,0,0,1,8,1,0,0,0,0,2,1,0,1,3,0,1,3,1,6,7,1,16,0,0,0,0,6,2,0,2,12,33,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2271975732299749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19343433519427214,0.3166234219746755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3547008278971153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2106702299079974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18443118558296112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13742884183456222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4930027610261765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31316737409353546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1457254082644645,0.0,0.16441883727334558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12005233052521246,0.0,0.0,0.0,0.0,0.0,0.0,0.20111827351556685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3302946665158825,0.0,0.18511400137213016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AMA_About_Rampart,2018/01/19,"I've realized my form on the squat and deadlift isn't up to par. What's a good rep range and percentage of 1RM to use while I relearn how to do these movements? I'm 6'0 and 165 lbs Squat 1RM: 225 lbs Deadlift 1RM: 315 lbs My squat turns into a good morning when I'm using anything north of 75% of my 1RM, and I can't feel my hamstrings engage at all during my deadlift. I've been using 3x5x70%, 3x5x80%, and 3x3x90% to train these two lifts, but I've mostly just been winging the technique. So I want to deload and relearn how to squat and deadlift properly, but I'm not sure what parameters I should be using.",5.438095238095242,4.8615596349206385,5.945873015873016,84.49357142857143,67.73015873015873,8.46984126984127,30.698412698412696,7.447530270364453,1.7487269841269837,478,16,102,4,7,155,73,126,0.021,0.914,0.065,0.4672,0,0,0,0,0,0,16,0,0,0,0,5,4,0,0,4,0,7,0,0,6,2,25,17,14,0,2,4,0,1,0,0,1,0,1,0,0,4,8,0,0,2,0,0,1,3,0,0,1,2,2,9,4,13,13,3,8,0,0,0,0,0,5,0,1,2,57,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1885145837499977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11583050689219375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3842854446090096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21590663504673116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2491749269432273,0.22377937220122626,0.0,0.0,0.7914115751151775,0.0,0.0,0.13511822425155134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,howdoigetstronger,2018/01/19,"What happens to my body composition if I stop lifting and eat at maintenance with high protein? I'm sick fairly regularly and advised not to do much exercise then, and my usual strategy is to cut down my calories to maintenance (taking into account the lowered exercise too) and keep protein high. I always feel like my muscles shrink a bit over this period and my fat level increases, is this in my head? It's usually for 1-3 weeks. And my bodyweight stays the same (measured right after waking up). I know that muscle doesnt 'turn into' fat. But I know that you need to do a minimum amount of lifting to maintain muscle, which I don't do during this time. And I also know that since I'm eating at maintenance then my bodyweight is staying the same. So putting the two together, doesn't that mean that I have to be gaining fat in order to compensate for the lost muscle?",7.276011904761907,6.798550291666667,7.8447619047619055,72.06690476190478,63.94047619047619,10.8,36.52380952380953,10.25414643259724,3.7999952380952386,691,30,122,14,9,230,102,168,0.07400000000000001,0.894,0.033,-0.6848,1,0,0,0,0,0,18,0,1,0,2,3,3,1,0,7,0,11,11,6,0,0,23,24,13,0,2,3,0,1,1,0,0,6,0,0,0,11,10,5,2,5,2,1,2,4,2,0,1,1,1,16,1,22,22,6,27,0,1,0,0,2,13,0,1,10,86,27,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12899526274658146,0.134218382758495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17610288991290446,0.1791730920902166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3301098340005015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08156047290938245,0.11523606741812488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14264116089563164,0.0,0.0,0.0,0.16554509756407695,0.0,0.0,0.0,0.0,0.3408544178986941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14337497599527124,0.0,0.0,0.26594643584804223,0.0,0.0,0.0,0.0,0.0,0.0,0.07880529954626664,0.0,0.0,0.0,0.0,0.0,0.17608306980326635,0.0,0.0,0.0,0.0,0.0,0.0,0.17570804160271605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11857747073247332,0.11960534706236405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16215571636388926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1377532816510307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13343286551482186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34385856905927803,0.0,0.13485790221892266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12128101506130733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09405803306513308,0.0,0.0,0.0,0.0,0.0,0.17545312909288552,0.15757119530767386,0.0,0.0,0.0,0.35530854517101323,0.0,0.0,0.0,0.129388852879718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,gajoaleatorio,2018/01/19,"Cant find what I want Since I left the gym, 2 years ago, I became fascinated with the world of gymnastics and calisthenics. For the first time, exercising had purpose and made sense, it wasnt just aesthetics. The idea that we should learn to control our bodies first instead of external objects made so much sense to me. Now that I can do the basics like muscle ups and handstands I realized that the hardest exercises require tremendous amounts of dedication and offer little benefit. Ido portal showed up and opened my mind to the idea of being a good mover, the same way calisthenics did. I was impressed by his body control, strength, mobility, and overall filosofy. But he became obsessed with coordination, balance, and things like that, and now he does stupid shit that is just a waste of time while he could be doing cardio, martial arts, or other stuff that could be more beneficial for a functional body. I also got something good out of Crossfit. They have a good variety of exercises and fast paced workouts but you know the problem with crossfit. I did some Tabatas and weightlifting in the local gym and it felt great. However, the weightlifting part, similarly to the isometrics in calisthenics, offers little benefit for me. It's just something cool that you can do, and is not worth the amount of effort you put into it. So I realized that if I want to get something out of these influences I have to be really selective in what exercises I do. In calisthenics, im currently doing the ring muscle up, the handstand pushup, pistol squats, dragon flags and rope climbs or pegboard climbing. I include exercises taken from Ido portal like the spinal wave and the animal walks. For cardio I do rowing on the ergometer, rope jumping and HIIT. With weights, I do squats, deadlifts and accessory work like jefferson curls. Im looking for someone or something that follows this filosofy. No matter who I find, everyone seems to pick a side and specialize in it. They either get really good at calisthenics, or weightlifting, or cardio... but no one tries to take the best out of everything. You may not believe me but the closest I got to finding what I want was Crossfit, but I just hate the way they train. I was looking for a mix between Gymnastics/IdoPortal/Crossfit. Is there any youtuber/program out there like this ?",7.90331742243437,8.591463933174229,7.674800954653939,69.88947112171839,62.4128878281623,10.618081145584727,37.523723150358,10.444984826868176,4.149061976133652,1864,87,303,41,25,594,215,419,0.064,0.815,0.121,0.9763,3,0,4,1,0,0,57,2,4,3,11,12,22,3,1,27,1,30,14,5,6,0,76,48,32,0,8,18,0,5,5,0,2,8,1,0,0,24,28,1,3,11,13,1,7,6,5,0,3,13,9,34,17,47,27,9,43,0,0,2,0,16,23,1,9,16,217,58,3,0.0,0.0,0.0,0.0,0.0,0.0,0.08330070283194156,0.0,0.0,0.0,0.0,0.07514955016738095,0.0,0.0,0.0,0.06390433186157175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10587451169320057,0.09861804698209743,0.0,0.0,0.3131458548008268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2107956700959344,0.15005834173163732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08223572275391428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08979448304365079,0.08445617173020979,0.0,0.0,0.0,0.0,0.0,0.09022806775338893,0.0,0.2576667191505613,0.15986544419433746,0.0,0.0,0.0,0.0,0.09819321249786696,0.0,0.0,0.3152777577132433,0.15031633728850782,0.1036047040041314,0.0,0.0,0.0,0.0,0.0,0.09277811185528463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2121663954760334,0.2030122460459617,0.0,0.0,0.0,0.0,0.0,0.051644674378112015,0.0,0.0,0.0,0.10210109169636616,0.0,0.0,0.22955039920117504,0.18836970311608955,0.0,0.0,0.15782599413087692,0.0,0.0,0.0,0.0,0.17783757292473484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0948851534593926,0.0,0.0,0.0,0.06908039408421845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06367800810965728,0.0,0.0,0.0,0.0,0.10176275644234303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08991872305675361,0.0,0.0944680361305643,0.0,0.0,0.0,0.0,0.1204020205113398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08554877949304786,0.0,0.0,0.0964611331364388,0.07773479124332604,0.0,0.0,0.0,0.07962235682640895,0.2893776232637293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10757570893501464,0.0,0.0,0.0,0.0,0.07065541425041312,0.0,0.0,0.0,0.0,0.0,0.062430967178254124,0.0,0.0,0.0,0.10959191405904116,0.0,0.0,0.0,0.0,0.06380096869860923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16628174980020646,0.14918154795082425,0.0,0.11443284736855155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0684128951676558,0.0,0.0,0.0,0.0,0.0,0.06051502850629732 fitness,alexz1993,2018/01/19,Progressive overload on old machines My gym has machines like Latpulldown machine but there is no 5lbs. So the gap between the weights are 15lbs. What should I do for progressive overload since I can't only add 5lbs to the lift?,6.316428571428574,7.9851625476190495,5.3223809523809535,81.83928571428571,66.3809523809524,8.457142857142857,37.80952380952381,8.841846274778883,3.444609523809524,185,10,32,3,3,55,35,42,0.175,0.7859999999999999,0.039,-0.7227,0,0,0,0,0,0,3,0,0,0,2,2,1,0,0,3,0,6,1,0,0,0,3,6,2,0,1,1,0,1,1,0,1,0,0,0,0,1,1,1,0,0,1,0,0,2,0,0,0,0,1,3,1,4,5,0,2,0,0,0,0,0,1,0,0,2,21,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2417095764021181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5191562916578575,0.0,0.0,0.3762792290267627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4092618337523508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6024715086576778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DUNNJ_,2018/01/20,"Pre workout supplement and cardio I’ve recently swapped out solo lifting heavier weights for classes; such as 15 minute abdominal training classes, 60 minute classes of quick squats, presses, lifts and curls and cardio classes. Ive seen excellent results of stomach fat loss and toning. But would like to know if there’s more I can do? I’ve heard of pre workout drinks that increase fat burning during workouts. Is this thing, and if so; what are your thoughts and advice. ",6.989285714285713,8.825141261904765,5.884285714285718,77.81071428571428,64.95238095238095,7.504761904761906,40.19047619047619,7.793537801064563,3.4873476190476183,382,22,59,4,6,114,64,84,0.027000000000000003,0.8740000000000001,0.099,0.7351,0,0,1,0,0,0,11,0,1,0,2,4,3,0,0,0,0,6,7,3,1,0,14,10,11,0,3,3,0,2,1,0,1,4,1,0,0,4,7,4,0,2,4,0,1,0,1,0,0,3,4,3,2,7,6,2,4,0,1,1,0,2,1,0,2,3,33,7,5,0.0,0.0,0.0,0.0,0.0,0.3836005987212156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38455484971776577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21573818450139784,0.0,0.0,0.0,0.0,0.0,0.0,0.191782742253948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.387601104423614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26079636821974445,0.0,0.0,0.3116451428850888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.47802672852324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2788600969076706,0.0,0.0,0.0 fitness,mstam33,2018/01/20,1.5 Months to decrease mile time by a minute. I currently run about an 8:00 mile and I'd like to get it down to as close to 7:00 as possible in about a month and a half. I currently run 3-4 times a week (can't do anymore because of school/lifting for my sport). Any tips or suggestions would be greatly appreciated.,2.968,4.26668518461539,4.366153846153846,86.91384615384617,74.07692307692308,8.276923076923078,28.384615384615394,8.841846274778883,2.0155230769230768,247,10,55,5,5,82,51,65,0.0,0.897,0.103,0.7264,2,0,0,0,0,0,11,0,0,0,0,2,2,0,0,5,0,4,0,0,0,0,5,5,5,0,1,1,0,0,1,0,1,0,0,0,0,1,3,0,0,0,1,0,2,1,0,0,1,0,0,3,2,13,3,0,14,0,0,0,0,1,5,0,1,8,30,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20600996808505195,0.0,0.0,0.0,0.3004356315203416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18466975269647493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15827393842934984,0.0,0.0,0.0,0.0,0.3339930352700726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14800145478645454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4836085272183364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3415199621042426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30659201847215617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3532941517421497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24300064297206286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21520028100118246,0.0,0.0,0.0 fitness,BBurrows6,2018/01/20,"Help with a benching program? Alternative to JM2.0? (i am interested in high volume low intensity) So, i was attempting to design a program based on the principles of the JM2.0, until i realized he only wants you benching 1x a week. Background info: I started lifting 9 months ago at 115lbs body weight @ 5'8 20 y/o with maxes of S: 80lbs B: 80lbs TNG D:90lbs ( i actually tore my hip trying to do 3x5 with 70lbs once) Yes i was insanely weak. I still am weak, but my progress has been okay. My form is now perfect, and my body just feels capable of functioning unlike before. I'm sitting at 165lbs body weight, with maxes of: S: 250 B: 170 Paused D: 300 I cannot do LP anymore, i havent been able to do it for many months, so i've ran canditos 6 week, and his bench program. I made no gains for my bench on his 6 week program, but i made very good gains on the bench program at almost the cost of an injury (if i maxed im 100% sure a muscle would tear, my pecs hurt every day lol) So the solution to my poverty bench is no longer nervous system adaptations but to increase my mass. That's done with high volume, low intensity. Juggernaut method has really nice progression for hypertrophy, but the issue is 1x a week benching. I'm not strong, and this is 60% intensity, there's no way i can't handle doing it 2-3x a week. Sure there ohping, but still i could bench 2x a week. Would it be harmful to ignore the program, and to do something like this: https://i.imgur.com/5DkeQoU.png Anyway, i think i've given enough info about what i desire, and how i respond to training. i'm going to keep doing canditos 6 week since i've added around 120lbs to my total (mostly squat and deadlift) in 3 months. So the questions are: Can i do 2x a week Jm2.0, ohping and benching on every day? Or could i even do Bench OHP Bench on it? I want more frequency. Any programs that are similar to what i desire, that don't have a progression system that is too advanced for me (slow)? I'm thinking jason blahas intermediate program (looks good, but slow) I have a decent amount of programming knowledge, i just don't have the experience to apply it, or the familiarity with high volume training to comprehend what kind of recovery i'll need and what kind of stress ill experience (i've done Greyskull, 5/3/1, and canditos 6 week) So i seek experience and knowledge from you so i don't make a stupid mistake, or an annoying time consuming mistake. No, i won't do 5/3/1 or anything of the sort. i don't see the logic behind training for strength when i wont be competing and a muscular base is going to give the most potential, and will make me less insecure ;) ",3.6141174294960687,5.3969942679611655,4.933113730929269,81.53440938511329,73.31067961165049,7.933888118354138,27.407535829865928,8.634040054169528,2.0714623208506704,2068,78,399,39,42,687,249,515,0.113,0.731,0.156,0.9748,0,0,2,0,0,0,93,0,2,0,11,20,27,2,3,27,3,47,10,5,5,4,69,70,32,0,12,14,0,3,1,0,5,3,0,0,0,15,19,2,2,10,0,1,5,14,14,0,0,10,5,43,13,50,51,9,50,0,3,2,0,9,17,0,10,25,235,58,9,0.08001537165788071,0.0,0.07808346038196565,0.0,0.0,0.0,0.07092879912344778,0.0,0.08012383651887846,0.0,0.0,0.0,0.0,0.0,0.0,0.054413196571368234,0.0,0.0,0.0,0.0793537479128695,0.0,0.0,0.06584583312292441,0.07123064501943246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06808718787026241,0.0,0.0,0.0,0.0,0.2666371192127731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12777152671753642,0.0,0.0,0.10320659042558912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16376701189935752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08267726837967806,0.0,0.05284939833708728,0.0,0.13483280331289238,0.0,0.0,0.234811161682351,0.0,0.0,0.040458176103137865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07675803557390579,0.09094915933627416,0.13422619488607054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.053632616970631215,0.25362189991589995,0.0,0.0,0.0,0.0,0.0856581102770408,0.0,0.0864303320972253,0.0835152593646265,0.0,0.07112133881377426,0.0,0.1666473929690992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.039091468859502064,0.0,0.0,0.0,0.06719275980631302,0.0,0.0,0.0,0.0,0.15142495870687014,0.10682176382235802,0.0811230279519056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1916025187984383,0.0,0.0,0.0593303842132257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08521375939641421,0.0,0.06085529577655675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0896355286348961,0.0,0.0,0.0,0.05125989599472753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06376189158623936,0.0,0.0,0.0,0.0,0.06618954229143457,0.0,0.0,0.0,0.0,0.06159974229960349,0.0,0.0,0.05663529189630573,0.0,0.1278007583321055,0.0,0.09165733789038127,0.0,0.0,0.0,0.0,0.15082708168905132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10254123855853796,0.0,0.0,0.04665760668028392,0.0,0.0,0.0,0.0,0.05432518500876084,0.0,0.0,0.0,0.0,0.0,0.0,0.06602106150537802,0.09439027866122468,0.06351247761304381,0.5776515422202247,0.19487433282533745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11368124854518318,0.0,0.0,0.0 fitness,jonny-me,2018/01/20,Can I substitute in a hex dumbbell for a calf block? I'm trying to include calf raises in my routine and my apartment gym doesn't have anything for them. Google brings up images of people using them but I wanted to check here before trying anything unconventional. ,5.361326530612246,7.583254061224494,5.803826530612245,75.27063775510206,69.61224489795919,6.53265306122449,28.5765306122449,7.1686216300943375,1.8783020408163271,215,8,33,2,4,69,38,49,0.076,0.924,0.0,-0.3291,0,0,0,0,0,0,3,0,0,2,0,1,0,0,0,2,0,3,0,0,1,0,5,7,2,0,1,1,0,0,0,0,0,0,0,0,0,0,1,0,1,0,1,1,1,1,0,0,0,0,0,6,0,8,7,0,5,0,0,0,0,2,4,0,0,0,22,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.628788539993808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3250960723156311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2648650897372369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5187732032000012,0.0,0.0,0.0,0.0,0.3299681906247204,0.0,0.0,0.22534275402894385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,McENEN,2018/01/20,"Not noticing any gains for awhile. Is this normal or not normal? Alright some inside on the situation. Ive been working out on a daily routine since 2 years, Ive missed like 3-7 a year bc of travelling,vacation and some other random stuff. Im 17 years old. Problem is that for the last 4-5 months Ive havent noticed any gains on my body, kinda have the feeling Im weakening but with basic logic I dont believe my feelings. Ofcourse as workout comes Ive been adding more and more stuff to it as I go. My biggest problem is that I have no good diet, living with my parents, they dont really care and school in an ex communist republic makes you to get food for school so I cant really have a consistent diet, tho Im still getting my daily protein consumption needed. My last noticeable gains were with the same diet, my friends also noticed them so Im not imagining them or something. So I know with a bad diet your gains are slow but since Ive seen no gains for the past Im woundering and this is the place to ask. At a point with no diet you just cant move on or its normal to be so slow because of it? In short: Dont have a good eating habit. Been working out for a lot of time. Ive stopped seeing gains. Height - 1,80m ; weight - 65 kg",1.77598160535117,3.495612073076924,3.659464882943144,88.96031772575253,78.26923076923076,6.36789297658863,23.996655518394647,7.255503002510835,0.9635100334448159,969,33,206,12,23,327,138,260,0.165,0.779,0.056,-0.9738,1,0,1,0,0,0,28,0,3,3,8,8,10,0,0,14,1,26,9,1,1,0,40,40,17,0,6,9,2,3,1,1,0,0,0,0,0,10,12,8,1,5,1,0,3,12,4,0,0,5,5,24,6,28,34,6,30,0,1,2,0,10,14,0,8,14,125,34,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07025691334604414,0.0,0.0,0.0,0.11948763754501038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08213174898809024,0.0,0.0,0.0,0.07335452608850344,0.05355506017702304,0.0,0.0,0.09898151588421104,0.0,0.0,0.0,0.09758612941977,0.0,0.0,0.0,0.0,0.08957313729648078,0.0,0.0,0.07567855097820562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30889314641259125,0.0,0.0,0.08989670437593213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08884337231692209,0.0,0.0,0.0,0.0,0.0,0.10623355867972267,0.0,0.0678758803229023,0.0,0.091800310264888,0.0,0.04992952477779262,0.1473757464566232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4744876631619498,0.0,0.0,0.0,0.0,0.0,0.048282330426278525,0.14322567791757834,0.0,0.0,0.0,0.0,0.0,0.042921088600812465,0.0,0.07757680339953177,0.0,0.0,0.0,0.0,0.074690436789698,0.0,0.0,0.05864331174140605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07012432571962249,0.09337503307027174,0.0,0.06514272171988532,0.0,0.0,0.0,0.0,0.2582351727769982,0.0,0.4000900219647041,0.09218812727074427,0.0,0.0,0.0,0.0,0.0,0.09755161081664668,0.0,0.08386670479486627,0.0,0.0,0.09178886355792,0.0,0.0830505466532652,0.0,0.0,0.0,0.0,0.1681290685017935,0.0,0.0,0.0,0.0,0.0,0.0,0.11256320633873247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17782613296784586,0.07000836443277203,0.0,0.0,0.0,0.0,0.14534768285880545,0.09875171930504376,0.0,0.0,0.0,0.06763439886413558,0.0,0.0,0.0,0.0,0.07016041903334601,0.07344998373186565,0.0,0.0,0.2011439122111246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05122844775733082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10698265822758173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12791770108644698,0.0,0.0,0.0,0.0,0.0,0.16972553146748245 fitness,Lateroni,2018/01/20,Isn't jumping rope just jumping in place? Why do i need the rope? Possibly a stupid question. I know there's a difference but I can't see what the benefit of having a rope is. What makes it an effective exercise?,0.5551937984496114,3.0431794418604667,2.8468604651162783,87.41664728682171,91.7906976744186,7.517829457364342,25.77131782945737,8.344100000000001,2.4007085271317843,168,8,34,5,6,57,32,43,0.053,0.74,0.207,0.8171,0,0,0,0,0,0,5,0,0,0,1,2,2,1,0,6,0,5,1,0,2,0,7,9,1,0,1,2,0,0,0,0,0,1,0,0,0,3,0,0,0,3,1,0,2,2,1,0,0,0,1,3,1,2,9,0,4,0,0,1,0,1,2,0,1,0,22,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.382636096995804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20127237392491812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2444637295839323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2715575269199416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.382636096995804,0.0,0.0,0.41287328500667053,0.0,0.0,0.0,0.0,0.0,0.0,0.4102653775639623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.291840712318138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33046880287107944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,VDKay,2018/01/20,"Effectiveness of stretching routine first thing in the morning? Hey. Sorry for my ultra-dump question. I am looking to schedule a quick stretching routine that I begun doing for APT. So, to keep it fairly consistent, I started doing it first thing in the morning. I wake up, take my meds that require me to not eat anything for 30 minutes, do the foam rolling and stretches while I wait, then eat and get ready for work, etc. I noticed that so early in the morning, my muscles are still weak and stiff from sleeping. The range of motion while stretching them is significantly reduced in comparison to doing the same routine, say, in the evening. So, the question is: Despite of the reduced range of motion, does doing stretches in the morning have the desired effect for fixing APT? I added 5min of static light jog for warmup, but didn't seem to improve things a lot.",6.177650085763293,7.594651396226418,5.854819897084049,78.83156089193828,66.48427672955975,6.7881074899942835,35.83819325328759,6.574015621080383,2.4780893081761004,688,34,113,4,11,213,94,159,0.043,0.928,0.029,-0.4712,0,0,0,1,0,0,24,0,0,1,6,6,1,0,0,13,0,11,6,2,2,0,17,18,10,0,1,2,0,0,0,0,0,2,3,0,0,8,3,2,4,5,1,0,3,2,1,0,2,1,5,12,0,24,17,3,26,0,0,1,0,5,12,0,4,11,87,20,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1498240057715259,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1593263336333517,0.0,0.0,0.0,0.0,0.3725959541305047,0.0,0.0,0.0,0.0,0.2030506338491236,0.1202522344382142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3097288410095308,0.0,0.0,0.0,0.0,0.0951214631005422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16182776299634608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15288876995803266,0.0,0.0,0.1547851767941583,0.0,0.0,0.0,0.0,0.0,0.0,0.2022332033942546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20728224202836326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4079089996312283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14478541847137716,0.0,0.0,0.0,0.16574516435178538,0.0,0.0,0.0,0.0,0.0,0.18219651400458195,0.0,0.0,0.0,0.0,0.20380689387847925,0.12886656448105555,0.0,0.1453973671971694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13689024339885392,0.0,0.0,0.0,0.0,0.0,0.3628677455220113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13254550936364964,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sarkinson,2018/01/20,"Where can I purchase a good weight set with the tools I need Hi r/fitness, over the last year I've worked pretty hard at losing weight and getting in shape, and it's going well so far! I've gotten down to a good weight and gotten my cardio up with running/biking, but when I started looking into getting stronger I saw two main options: Body weight workouts, and weightlifting. BW is hard for me because a number of preexisting wrist injuries that make handstands/pushups etc kind of a bad idea, so I figured weight lifting was the way to go (most of the wrist issue is being pushed at/past 90 degrees, like in a pushup or handstand). I decided to buy a weight set, but honestly I'm having trouble finding any good weight sets, and I feel like I dont quite know what I need on top of that. I tried using the side bar, but didn't see much about it past what workouts I should do (which did help me get an idea of what I need to buy a bit). Does anyone have any recommendations or advice on this? Thanks! ",7.061641791044778,5.749295189054731,6.749497512437812,82.47230597014928,64.77114427860697,8.836019900497512,33.03532338308458,6.742157984588678,1.912983681592041,787,26,162,4,10,247,128,201,0.065,0.7509999999999999,0.184,0.9729,0,0,0,0,0,0,25,0,0,0,4,7,12,0,0,13,0,12,12,3,2,0,28,32,13,0,4,5,0,11,2,0,1,1,0,0,0,9,8,8,0,7,4,3,3,2,3,1,1,6,14,15,9,22,24,5,26,0,1,3,0,2,14,0,4,7,91,24,1,0.0,0.0,0.0,0.0,0.0,0.08650894428055675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12040471834793835,0.0,0.0,0.0,0.0,0.06190112739544934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07391753017048057,0.053966101173372964,0.0,0.0,0.0,0.0,0.0,0.09665010245649512,0.09833511373113192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07747181409996405,0.0,0.10375464513196027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09873258613130023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04476262750140349,0.06324471863098714,0.0,0.0,0.08091336910243904,0.0,0.0,0.0,0.0,0.0,0.1387573316637068,0.0,0.10062547877979316,0.22276030735910904,0.0,0.0,0.0,0.0,0.0,0.0,0.15860814534972809,0.0,0.0,0.0,0.0,0.0,0.05933873166357639,0.0,0.0,0.0,0.0,0.0,0.0,0.19987561364013606,0.0,0.09240066670558428,0.0,0.0,0.0,0.09218872294860128,0.04865290263997624,0.07216247539986065,0.0,0.0,0.0,0.0,0.0,0.08650102538383539,0.0,0.0,0.0,0.07434157363727509,0.09904065367625348,0.0,0.0,0.0,0.0,0.05909340562997175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06507857253787062,0.19692809789162447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16902078201674578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09006522639781996,0.0,0.0,0.0,0.0,0.0,0.09416086841561884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07054568635481183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06266086904473599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08150507199608564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06010498383053381,0.0,0.08647939950452291,0.0,0.0,0.07646012800874473,0.0,0.0,0.0,0.07026973657528301,0.0,0.7546263335407737,0.07959767851379332,0.0,0.0,0.0,0.0,0.0,0.0,0.06444974177863214,0.0,0.0,0.0,0.0,0.0,0.05700939788324218 fitness,JORDY_HiGHROLLER,2018/01/20,"When doing sets that alternate arms, do set amounts refer to the total amount or the amount per arm? For example, if a routine calls for 4x10 hammer curls, would I hit 40 reps each hand or 40 reps total?",7.292249999999999,6.092239725000002,6.960000000000001,80.78500000000003,64.25,10.0,30.0,8.841846274778883,2.1175,159,4,32,2,2,50,33,40,0.0,0.912,0.08800000000000001,0.5514,0,0,0,0,0,0,5,0,0,0,0,1,0,0,0,3,0,3,3,3,0,2,8,4,4,0,2,3,0,1,0,0,1,0,0,0,0,1,1,0,0,1,0,0,0,0,0,0,0,0,1,1,0,3,2,6,3,0,0,0,0,1,0,0,3,1,18,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8208928928541328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5710821818806581,0.0,0.0,0.0 fitness,darkjuly,2018/01/20,"Question about my eating habits. Hi! I'm M/27/5'10 Current weight is 163lbs from 175lbs. My work is night shift and I work out after office. Is this correct? * wake up at 7pm * I eat my first meal at around 9pm (depends on what the office provides us, I always eat half cup rice) * My 2 snacks would be around 1am and 4am, banana or apple and a tea. * Pre-work out is 2 bananas or 1 banana and an apple at 6am. * Post-work out 1/4kg of chicken breast and half cup almond milk * I work out 8am, 25mins of HIIT M-F * Deadlift 50kgs 1x8, 60kgs 2x8, 70 1x8, 80kgs 1x5reps * Barbell OHP 30kgs 5x8",-2.0471774193548384,-0.6649032338709661,0.04762580645161306,103.55543870967743,113.59677419354836,1.984,13.830967741935485,3.1291,-1.637704129032258,445,11,104,0,25,144,85,124,0.0,1.0,0.0,0.0,1,0,0,0,0,0,29,1,0,0,4,3,0,0,0,3,0,6,10,2,1,1,17,7,7,0,1,2,0,1,0,0,1,0,0,0,0,2,11,8,0,1,0,0,0,0,0,0,3,0,1,9,0,16,5,0,15,0,0,0,1,3,11,0,4,4,46,11,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14323576981276845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3064854011135884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5284321181351109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1464237294114332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1615434205991867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16486426256744086,0.0,0.0,0.0,0.0,0.0,0.19283821549138036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20706539334948665,0.0,0.0,0.0,0.0,0.0,0.0,0.20962234037899893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6266064127094453,0.0,0.0,0.1222845976263406,0.0,0.0,0.0 fitness,VorpalSingularity,2018/01/20,"At a turning point with my fitness goals and am unsure about nutrition. F/29/5'5""/128 lbs. A few years ago, I was 235 pounds and finally decided to do something about it. It took me a really long time, but I finally hit a BMI of 21 and am pretty happy here. I have been lifting casually for a little over a year and recently (within the past three months) have gotten more serious about it. I went from barely being able to squat an empty bar to squatting 130 today, which isn't really impressive, but it's a huge turning point for me. My problem is this: I am ravenously hungry all of the time. I am maintaining on 1500 calories (with ~1700 calories on weekends since this is when I train the hardest). I tried maintaining on 1700 a day two months ago, but I ended up gaining some obvious fat and went on a cut for a month. Now I'm back to 1500. I try to reach an absolute minimum of 80g/protein a day, but even when I'm well over that goal, I'm HUNGRY. According to SailRabbit's TDEE calculator, at my current activity level, my TDEE is 2025, which seems absurdly high to me. For reference, I lift 3-4 days a week (~40 minutes going hard, no screwing around) and do 15-minute Tabata/HIIT sessions 4-5 days a week. I am a little lost about how much I really should be eating. I want to gain strength and get toned (still kind of skinny-fat), and I was on a cut for so long to lose weight that I'm a bit scared to eat more to risk getting fat again. At the same time, damn I'm hungry. Any advice?",5.145197489848653,5.167885448504986,6.142297895902548,80.80945275009229,68.26910299003322,9.479586563307492,30.343484680693983,9.2995712137729,2.4520519010705057,1164,41,238,21,18,388,172,301,0.13699999999999998,0.753,0.11,-0.7384,1,0,1,0,0,0,52,0,0,0,7,16,16,4,2,22,0,19,7,2,1,2,26,37,16,0,3,4,0,2,0,0,1,2,0,0,0,10,11,6,0,3,3,0,4,2,10,1,2,8,2,22,6,40,25,8,57,0,2,0,1,0,21,2,2,32,146,32,3,0.10891288025866087,0.0,0.0,0.0,0.0,0.1064284060784566,0.19308939384428486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07406449335769252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09695555430172832,0.0,0.0,0.0,0.08374728212802363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11890465705378155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2809591905162329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22289013326994875,0.0,0.0,0.0964644848536371,0.0,0.0,0.07193593022900809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23861747340766776,0.0,0.0,0.0,0.0,0.0,0.0,0.11380496944358295,0.0,0.06189769974930748,0.0,0.0,0.0,0.0,0.0,0.0,0.11593978626212365,0.0975645480419166,0.0,0.0,0.0,0.0,0.0,0.0,0.11507243772534101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11341600482383005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21831863691891173,0.0,0.1927689434808921,0.0,0.12184565417360164,0.11889127451735383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2607996657989258,0.0,0.08006349866673246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10396966795616956,0.0,0.0,0.0,0.0,0.2059157511968184,0.0,0.0,0.11080355411029667,0.0,0.1042149174017719,0.0,0.0,0.0,0.0,0.0,0.0,0.20931713990215453,0.0,0.1075383299076513,0.0,0.0,0.0,0.0,0.0,0.10904079314450024,0.0,0.0,0.09915019570577364,0.0,0.0,0.0,0.09009386002461416,0.0,0.0,0.0,0.0,0.0838464562250185,0.0,0.0,0.0,0.0,0.08697796686306937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1905239289990214,0.0,0.10323667563638383,0.0,0.12100621739194665,0.14788939293281486,0.23693187720110975,0.1063920583522489,0.0,0.0,0.0,0.0,0.0,0.06423963861198341,0.0,0.17472668603966715,0.1326265468542757,0.09792575926362833,0.20192666230246747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1402726480750657 fitness,duhbears23,2018/01/20,"Starting to count my macros/calories.. and I suck at it Maybe I'm making it harder than it should be but just seems to confusing to me. First off I'm using myfitnesspal premium to help me but amyway, How do you go about getting your calories and macros correct if you make your own spaghetti or something at home? Or for instance I went to buffalo wild wings and had a grilled chicken sandwich where do i find to put it in on myfitnesspal?",3.881461794019933,5.7205551860465125,4.568870431893688,84.1882558139535,72.72093023255816,7.239867109634551,30.890365448504987,7.957251820313856,2.169636544850499,350,16,67,5,7,112,61,86,0.055,0.903,0.042,0.1556,0,0,1,0,0,0,7,0,4,0,1,4,2,1,1,1,0,5,1,0,4,1,18,16,9,0,2,6,0,0,0,0,1,0,0,1,0,4,3,1,0,2,0,0,3,0,2,0,1,2,0,10,0,14,12,1,11,0,0,0,0,5,6,1,5,2,47,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2763289997880189,0.2571662636943564,0.0,0.0,0.0,0.0,0.15795772316827475,0.0,0.1718241263023405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2026489880618683,0.0,0.3032669709204418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4036223396191657,0.0,0.3037364596049843,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3039304962079004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2752347150031409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2327524955331225,0.0,0.0,0.2139944914054752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26112063965067844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2802678651047725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Tw15t3d_Jordan,2018/01/20,"Losing weight Hi! I've been been dieting and working out nonstop for 3 weeks straight now. I was making progress really quickly at first, losing 8 pounds in 2 weeks, but now it's slowing down. I've pretty much only been Eating salads, cereal (for breakfast) then having snacks and protein shakes throughout the day. I've only lost about 2 pounds this week. I'm slimming down, but I still have a layer of fat surrounding my lower belly. I also still have these lovehandles which are sorta getting smaller then some fat on my chest around my nipples. Is there a better way I can go about targeting specific areas of fat in my body or will they just naturally burn off as I continue to work out?",4.866363636363637,6.546203212121212,5.470121212121214,79.35518181818183,69.9090909090909,8.007272727272726,28.35151515151515,8.548686976883017,2.2383278787878784,552,20,96,9,10,178,97,132,0.07200000000000001,0.836,0.091,0.5334,1,0,0,0,0,0,14,0,0,1,8,11,5,0,1,3,0,11,11,5,1,0,12,16,9,0,0,4,0,1,0,0,1,3,0,0,0,4,5,9,0,0,0,0,2,0,4,0,1,5,1,10,1,18,10,2,30,0,3,0,0,2,13,0,3,14,64,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14662074786779875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1632157183622082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1621535514128296,0.0,0.20365470948854464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11824221015709778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1876074737517875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15595296933770386,0.0,0.0,0.0,0.0,0.09579007605442794,0.0,0.10419905906691726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4102318040154421,0.20014247679879948,0.0,0.0,0.0,0.12238405895543875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13477950328472826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27888392176164245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.186527546683063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11745535570636888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2928387433908395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1455305459574119,0.4412043505562826,0.22326453883554148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26695435517422184,0.0,0.0,0.0,0.0,0.0,0.0 fitness,v12wannabe,2018/01/20,"Is there a limit to short term weight gain? I just spent a week away at a work conference where the facility provided buffets for every meal with a wide variety of amazing foods (e.g. one night I had swordfish, lamb, and two kinds of chicken at the same meal). I ate like it was my job because everything was so tasty, usually two full plates plus three desserts, three times a day, and sitting on my ass in workshops outside of that. I managed to get a two mile run in and two crappy hotel-gym workouts in which would be well below my usual activity level. I'm not talking two plates of salad either - I never passed up any pasta, potatoes or gravy opportunities. I fully expected to put on at least 10lbs. I left for the trip at 209 and was MAYBE 211 this morning, so let's say to be generous I put on 2lbs (I'm 6'2"" M, mid 30s if that matters, probably around 20% bf). My question is: is there a maximum amount of energy that the body is able to transfer to fat in a short period of time? I really couldn't have eaten more food over this period if I tried, or been less active. ",5.908472222222222,5.448766976851848,6.835555555555558,78.11500000000002,66.73148148148148,10.162962962962963,31.42592592592593,9.725611199111238,2.7356648148148146,841,29,170,16,12,282,146,216,0.033,0.855,0.111,0.9269,1,0,0,0,0,0,30,0,0,0,4,8,5,0,0,12,0,15,13,3,0,1,22,21,11,0,5,7,0,1,1,1,1,1,1,0,0,7,7,11,1,1,1,1,5,3,0,1,8,8,2,14,5,32,8,8,42,0,0,0,1,4,25,1,5,12,111,21,4,0.12606506955289118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08572857025140211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11222463924889667,0.0,0.0,0.11844228265326713,0.0,0.0,0.07684809630577064,0.0,0.0,0.0,0.0,0.0,0.0,0.14002987293767144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08130154075862008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10621525824017697,0.0,0.11329915579152873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30487676500928057,0.0,0.0,0.0,0.06586379569752067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12510012937190298,0.0,0.0,0.13127737052376962,0.0,0.0,0.0,0.0,0.13697006693063155,0.12891007478760966,0.0,0.061589025190917066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1266493066628913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09722915330420924,0.0,0.0,0.11830352789337302,0.0,0.0,0.0,0.0,0.0,0.08542495371868268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13591946691493445,0.0,0.0,0.2534604286130122,0.1412217292457632,0.0,0.0,0.0,0.0807605116361769,0.0,0.0,0.0,0.0,0.0,0.0,0.10025200318985067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10132632764665124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1470191116894506,0.0,0.0,0.0,0.0,0.08558990709791456,0.0,0.6157362749106504,0.0,0.0,0.0,0.2776857275472704,0.0,0.0,0.0,0.10112179466755593,0.15351329258794888,0.11334763733426555,0.0,0.0,0.0,0.0,0.0,0.0,0.09177687206223673,0.0,0.0,0.08955300842682859,0.0,0.0,0.0 fitness,iiKarambit,2018/01/20,"I️ am a tall new lifter, trying to deadlift I️ tried conventional and my upper back is sagging down. I️ think it’s because my legs are so long. What should I️ try (will not buy a belt) I️ was thinking sumo.",0.7128571428571426,3.0763331428571448,2.0145714285714327,95.58042857142858,86.61904761904762,4.312380952380953,20.304761904761907,5.6839178017228535,-0.1907580952380945,160,5,35,1,5,51,36,42,0.0,1.0,0.0,0.0,0,0,0,0,0,0,6,0,0,0,0,2,0,0,0,2,0,6,1,1,0,0,5,8,2,0,1,1,0,0,0,0,2,0,0,0,0,2,1,0,0,2,0,1,0,1,0,0,0,1,0,2,0,2,5,0,6,1,0,0,0,0,3,0,0,3,18,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2642153675771445,0.0,0.2094618530887216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3040845981210571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3318612913019226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4403436395054665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6998671954769482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MattmanNrobin,2018/01/20,"Attempting to lose weight while also building muscle, but my body weight is behaving strangely. Any advice would be much appreciated. To begin, I am a 20 year old male. 6'1 and 214 lbs. I am in my sophomore year of college and being at a state university with an expanse dining hall, my physique has certainly changed having attended a community college the previous year. I came here weighing 185 lbs and at the end of my first semester I weighed in at 205 lbs. I decided I cannot gain any more weight and for the past two weeks I have been working out for about an hour 5-7 days a week. The workout facility in my dorm building consists of machines for just about every muscle group, treadmills, ellipticals, and a cable machine. Will the absence of free weights significantly hinder my ability to gain muscle? My goal right now is to weigh somewhere in the ballpark of 185. My average workout has consisted of jogging about a mile before my lifting on some days, solely using the machines to work specific muscle groups, or pure cardio and abs. I have noticed significant gains in my arms and back, and my stomach fat has decreased a little bit as well. However I weighed myself yesterday and I came in at 215! I am confused where these 10 pounds came from because I definitely look slightly slimmer and my muscles have grown noticeably, but I find it hard to believe that most of that gained weight came from muscle. How could it be that I gained ten pounds but my body looks closer to what I want it to appear like? My diet(any advice on this would be helpful as well) has been relatively healthy, although some days I skip breakfast due to sleeping in. I eat a salad daily (with lots of eggs and sunflower seeds so I am still getting my protein), chicken breasts, brothy soups, and sandwiches on whole wheat with plenty of veggies. My sandwiches do consist of salami and bacon, so I do realize I should cut that part out and opt for turkey or other leaner meat. Additionally, I do find myself cheating sometimes and having sweet and sour chicken or other fried food from the dining hall. I know this was a lot to read, but I know there are a lot of very intelligent and experienced people on this sub that can help me out. My biggest priority right now is to shed this stomach fat. What advice can you guys give me in terms of exercise patterns, pre and post workout diet, and general life habits that will help me lose weight while also gaining muscle? I appreciate the advice very much, it goes a long way for me! 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I have an old school airdyne... http://i.ebayimg.com/images/i/322951633744-0-1/s-l1000.jpg But I'd like to have handles more like this version... https://www.roguefitness.com/media/catalog/product/cache/1/image/1500x1500/472321edac810f9b2465a359d8cdc0b5/s/c/schwinn-airdyne-ad-pro-web7.jpg Does anyone know of any sort of kit or add on or anything to upgrade?",25.11824561403508,33.68404257894737,9.237894736842103,40.1119298245614,44.26315789473684,5.691228070175438,32.64912280701754,7.1686216300943375,2.801301754385965,350,10,27,3,6,72,30,38,0.0,0.86,0.14,0.6553,1,0,0,0,0,0,43,0,0,0,0,0,2,0,0,1,0,2,0,0,0,0,6,3,3,0,0,3,0,0,2,0,0,0,0,0,0,1,1,0,0,1,0,0,0,0,0,0,0,0,0,1,2,5,3,2,2,0,0,0,0,0,1,0,3,3,14,2,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28294355055858034,0.0,0.0,0.0,0.0,0.2909275485074433,0.0,0.34239219504136426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3641078265108279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2286625508836883,0.0,0.0,0.0,0.0,0.0,0.0,0.4065439890542187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4365980713193855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42108755748954535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AlexMann54,2018/01/20,"Tips on getting back into weight training after time off Hey guys! I’ve been travelling for the past 3 months overseas and am soon to return back home. Was running a 5 day split before I left, probably rate myself as a novice-ish lifter. Anyway, the point is; what are some tips to getting back to where I was as quickly as possible without killing my self in the process. Anyone that has been through something similar and/or has some advice would be greatly appreciated! Thanks! 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Hey everyone, I saw something recently saying to drink a protein shake before each meal to help fill you to prevent overeating. I’m just looking for more information on this idea, would you guys say that it’s a good idea or bad? I’m a male, 5’7 198lbs looking to cut fat and build muscle if that helps! Thanks in advance!",5.290684931506847,6.416987109589044,5.136876712328768,84.23791780821921,68.31506849315068,7.4838356164383555,31.03835616438357,7.554174236665415,1.9400926027397265,301,12,57,3,5,93,54,73,0.118,0.7170000000000001,0.165,0.5781,0,0,2,0,0,0,8,0,2,0,1,1,7,2,2,3,0,1,4,1,0,0,11,7,3,0,2,3,0,0,0,0,1,1,2,0,2,4,3,4,1,3,1,0,4,0,5,0,0,1,5,3,2,11,5,3,10,0,0,3,0,10,5,0,2,1,29,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17675349665439502,0.0,0.0,0.3602676199688368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20737700371924966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20228022743558224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17755672279056747,0.0,0.0,0.0,0.20960779180397776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2837845984405624,0.0,0.0,0.0,0.0,0.0,0.0,0.4779477009764279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3555349605668009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20901974252212288,0.0,0.0,0.0,0.0,0.3366910340177298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1629704004757738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19489702154753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1503795138613245,0.0,0.0,0.0 fitness,notapersonaltrainer,2018/01/20,"Which resistance bands have the most even resistance curve? I'm looking for bands that have a very even resistance curve, as close to linear as possible. I've noticed some bands give more even resistance as you stretch them whereas others go from zero to 100 resistance all of a sudden. ",8.341089743589741,8.838492980769235,7.281538461538464,73.73012820512822,61.5,11.548717948717947,36.56410256410256,11.20814326018867,4.29755641025641,233,10,39,6,3,71,37,52,0.0,1.0,0.0,0.0,0,0,0,0,0,0,4,0,1,1,0,3,0,0,0,3,0,2,0,0,0,1,4,6,3,0,0,0,0,0,0,0,0,0,0,0,0,3,1,0,0,0,3,0,1,0,0,0,1,0,1,2,0,8,6,4,4,0,0,1,0,6,2,0,2,1,26,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6560391301510606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3176086292652683,0.18816425937457487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2780295271898341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37694451830447706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3732506223497726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27318128571921835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,indietorch,2018/01/20,"Wrist strength and speed? Before I get into it, yeah I know. I'm a nerd. But I love LARPing (live action role playing) which involves hitting folks with foam swords. I'm in pretty good shape now but want to see if I can make my swing faster with the sword, which in LARPing involves a lot of the forearms and wrist. Any exercises that might help with that? 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I've decided that I'm going to get my strength back using SL 5x5. The program keeps me consistently going to the gym so I'm going to stick with it regardless of what people say. I know that SL gets a lot of crap for neglecting the upper body which raises the question :If my only goal is to gain strength and sprint faster ( don't really care about what my upper body looks like) would SL be considered a good program ? For reference; On Monday Wednesday Friday In the morning Repeat 200 yd sprints (usually about a miles worth) Speed ladder drills. 5-10-5 yard shuttle Later in the day StrongLifts work out Then on Tuesdays and Thursday's I do a tempo run that's usually no more than 4 miles. I'm really training for sport ( ultimate frisbee ) and it's a lot of short bursts of speed so I catered my work outs to that. Also on Tuesday and Thursday I do the PT my therapist taught me in order to avoid injury. Hopefully not to confusing. English is my second language. Thank you for any and all insight! ",3.5680081925243208,5.4269321013824925,4.718118279569893,82.70828853046598,73.60829493087556,7.77153097798259,28.184587813620077,8.515128840125781,2.1880160778289808,874,35,164,16,18,287,132,217,0.097,0.8140000000000001,0.08800000000000001,-0.2431,0,1,0,0,0,0,22,0,1,0,6,8,12,1,2,14,0,7,4,4,1,2,28,24,11,0,4,2,0,0,1,0,1,0,1,1,0,10,9,0,3,5,4,1,5,3,5,0,1,2,2,15,7,30,20,5,40,0,2,1,0,4,14,1,6,21,97,25,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13130241238274426,0.0,0.0,0.0,0.1116545996142756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2525034285897012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3647553983705421,0.0,0.0,0.0,0.0,0.16740230180324178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10588874811287274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17156464212845868,0.0,0.279938303871585,0.13771449751252027,0.13131747071379166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16307738028855834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14593931453499104,0.0,0.0,0.09023434361834368,0.0,0.0,0.0,0.0,0.0,0.0,0.08021477470298659,0.0,0.0,0.0,0.13787796280837802,0.0,0.0,0.2791763561858901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.124873635670857,0.0,0.0,0.0,0.0,0.0,0.11382843735869645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1839299966105924,0.0,0.0,0.0,0.21036820198768907,0.0,0.1621174820036704,0.0,0.0,0.0,0.0,0.1305702083198895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15116378004320086,0.0,0.1906368510492855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14180715002550948,0.3616634295540722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2390640570327729,0.0,0.0,0.11663562416623716,0.0,0.0,0.0 fitness,Sh1r0_Vx,2018/01/20,"Can anyone please suggest/point me to a good training menu that focuses on upper body (especially abs) exercises? I've lost weight since last year doing only cardio and cycling for 2-4 hours a day everyday (went from 230 lbs. to 160 lbs.) and also following a prototype diet breaking down the food groups into meals throughout the day: **Breakfast** - **Carbs** : (Oatmeal with Chocolate, Low fat Milk and roasted almonds/peanut butter [1 tbsp.] ) **Lunch** - **Protein and Veggies** : Any veggies (cook any way), any meat (cook any way except fried) and 1/2 cup rice (1:1 ratio of brown and white) as chaser **Dinner** - **Fruits and Soups** : 1 Fuji apple, Miso Soup (w/ Wakame & Tofu) & Green Tea I now need to work on my upper body as I can't seem to lose any more weight or at least shrink the upper body just by running and cycling. Could someone recommend a good training menu I could use at home that would focus on upper body (abs, arms, back, etc)? I don't know how to build a proper exercise menu. I have a medicine ball at home that I plan to use different variations of sit-ups and push-ups but I don't know what other exercises I could do. Thanks.",0.4584518970189713,2.61970504166667,1.815560072267392,91.42934959349596,105.0648148148148,4.144354110207769,18.694218608852754,6.088129875631209,0.2347011291779588,883,29,165,11,41,281,145,216,0.016,0.918,0.066,0.8376,1,0,0,0,0,0,76,0,0,0,4,5,6,0,0,9,0,11,23,6,3,0,26,21,15,0,5,4,0,2,0,0,1,5,0,2,0,5,11,14,0,3,6,0,3,3,3,0,0,2,7,10,3,23,15,3,27,0,3,3,0,1,13,0,2,8,77,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08880610182023385,0.0,0.24064378564593844,0.0,0.3775867313518571,0.0,0.0,0.0,0.0,0.07764826721391628,0.0,0.0,0.0,0.0,0.0,0.0,0.08539007312344739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4934030450674543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2659915397719737,0.0,0.0,0.14323525022705047,0.0,0.0,0.0,0.0,0.1160229047202679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1238493473902028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1342812796567078,0.0,0.0,0.0,0.0,0.0,0.0,0.18628580337989992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2227830465857116,0.0,0.10936121192583836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12205960517608452,0.09052001810677787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12423578479541593,0.12122345187581413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08234166436275736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08445801263516083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12189880688705113,0.10497750258382546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10109513104649252,0.0,0.0,0.0,0.0918611458186194,0.0,0.0,0.0,0.09409172924846393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1022392947580919,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19182191668029985,0.0,0.0,0.0,0.17629156405478338,0.0,0.2704563120432857,0.0,0.1029438330501453,0.0,0.0,0.0,0.0,0.0,0.08084522822217663,0.0,0.0,0.07888625142225204,0.0,0.0,0.07151212177870428 fitness,Vijo__Morganstein,2018/01/20,"Feel like I'm doing something wrong So I'm on my new year's kick, trying to get in half decent shape (a friend has a wedding in fall and I want to look better than a sack of shit for that). I was pretty dedicated to lifting 2011/2012, but started waiter/bartender job I hate in mid2012. Still there, and over the last five years I've lost all motivation and progress, and put on 40lbs on that time. I started lifting again this week, and mostly it was testing where I'm at, and how much I can handle. My week goes: day 1 - chest/shoulders, day 2 - legs/core, day 3 - arms, day 4 - back. I'm going to start doing 20mins of HIIT cardio starting next week. I've been calorie counting, and by my count I'm constantly around the 2000 cals/day mark, give or take 100 cals. But what I've noticed, in the four days since I've started is that I've put on 2-3 lbs. Obviously I'm not gonna notice any huge changes being less than a week in, but is it normal to be gaining? What am.i doing wrong? Or is that just me being paranoid? EDIT: I try to start my days with a protein shake. Usually 2 scoops of Chike High Protein Coffee (140cal) , and then 2 scoops of JYM Protein (Mint Chocolate) (280 cals) after a workout. If I'm not quite hitting the 2000cal mark, I'll take a another 2 scoops of JYM",3.220710426255753,4.194991323193918,4.255569341604964,89.20655593356018,73.03041825095058,6.449389633780267,26.389633780268163,6.339386263674448,0.8599323193916346,990,33,213,6,19,322,156,263,0.083,0.818,0.099,0.2477,1,0,1,0,0,0,49,0,0,0,6,9,9,2,1,11,0,14,3,2,2,2,27,39,17,0,3,9,0,1,1,1,1,1,0,0,0,9,10,0,0,2,1,0,5,2,6,0,3,4,3,11,3,29,30,4,50,0,1,1,0,3,16,1,4,30,106,20,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0701952953618752,0.10823849407553246,0.0,0.0,0.0,0.0,0.0,0.0,0.0918905059988138,0.0,0.0,0.0,0.07937224624409503,0.0,0.0,0.0,0.0,0.0,0.0,0.09129250563822956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10919642709384783,0.0,0.0,0.11154757620775184,0.0,0.0,0.0,0.0,0.4659928370592967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05219273632707131,0.07374265336598995,0.0,0.0,0.0,0.0,0.0,0.0,0.07974996518645926,0.0,0.053929846013803684,0.0990210705860789,0.0586641063638901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10191151014466797,0.0,0.0,0.0,0.0,0.0,0.10906094658787466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1024330687577973,0.0,0.0,0.0,0.0,0.08414066066911746,0.0,0.0,0.0,0.0,0.0,0.050429626921903406,0.0,0.0,0.0,0.08668146548966989,0.0,0.11268028379523967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07588090705588646,0.0,0.0,0.09969358093604733,0.10977901247481646,0.0,0.10113679037341387,0.0,0.2350405267036289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10501507342195254,0.0,0.0,0.0,0.20753559282352416,0.0,0.1097905474246426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1059571007818522,0.08538727301052128,0.0,0.0,0.0,0.0,0.07946623939405396,0.0,0.0,0.4383713466294412,0.0,0.08243415700479402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15522195531179162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060190260601673325,0.0,0.0,0.0,0.0,0.14016351354314832,0.0,0.0,0.0,0.0,0.0,0.11368573863880024,0.0,0.06088370016291955,0.0,0.33119760301127343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22571666458534326,0.0,0.13294467451857525 fitness,Kuzbell,2018/01/20,"Gym Story Saturday (Missing mod post) Hi! Welcome to your weekly thread where you can share your gym tales! I noticed that there still is no post yet for Gym Story Saturday, so I took the initiative. Perhaps this should be a scheduled post under the Automoderator. I'm not really sure why this hasn't been done yet. I am also required to keep babbling because posts with too little content gets removed, hence why this posts sounds overly wordy. So share away!",3.404285714285713,6.436248000000003,3.700285714285717,83.49471428571428,80.90476190476191,5.740952380952384,25.06666666666667,7.1686216300943375,1.4293609523809532,368,14,62,5,10,114,65,84,0.051,0.852,0.097,0.599,0,0,0,0,0,0,11,0,3,0,1,9,5,0,0,3,0,8,0,0,0,1,6,13,3,0,1,1,0,0,0,0,1,0,1,0,0,4,1,0,2,0,3,0,2,3,1,0,0,3,1,6,4,7,8,0,19,0,1,0,0,7,5,0,0,7,39,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13271882715523187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15592567623279718,0.0,0.0,0.10116819023793006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1698355640018532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0867076913188098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14751362377457694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16633636537719487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1889475211148608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7947230646959789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10631876647161367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13253654456696373,0.0,0.0,0.0,0.0,0.0,0.0,0.1564161316025948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1843886044093889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13312377862195646,0.0,0.0,0.0,0.2995076966841285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GoMeansGo,2018/01/20,"How does smoking really affect gains? Long time follower, but it's the first time I'm posting here. I've been overweight for the past 3-4 years, but it's really starting to affect my life now. I joined a gym now, hoping to get my life back on track. I also happen to be a heavy smoker. My question is, how does smoking directly affect my progress at the gym? First off, I have this short term goal of losing 20 kgs in the next 4-6 months. I'm not even sure if it is reasonable or not. But I've made up mind (though not able to make up my mind to quit smoking). I currently weigh 98.1 kgs and my height is 5'11''. I'm 19, if that matters. Also, I'd love to get tips from heavy smokers who quit on how to quit. Thank you. EDIT: Smoking as in cigarettes.",0.6781329113924066,2.638421924050636,2.600490506329116,94.00681170886078,82.92405063291139,5.722151898734177,20.00158227848101,6.9077264865688965,0.2355936708860753,576,16,131,7,16,192,96,158,0.056,0.8220000000000001,0.122,0.8935,2,0,3,0,0,0,27,0,1,0,9,11,5,0,0,6,0,6,5,0,9,1,25,19,14,0,3,9,0,0,0,0,0,3,0,0,0,6,1,2,0,2,2,0,1,3,1,0,2,2,0,11,4,19,16,1,27,0,1,0,1,4,10,0,5,15,71,17,2,0.14684285492673255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2348603560640916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11291309137016042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25700634380584125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0969883207711586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24980891477194306,0.0,0.0,0.0,0.0,0.15343866196777375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12985265165573392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14584808803407606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20743890218778926,0.0,0.0,0.0,0.1299513057349944,0.0,0.1642795937154018,0.0,0.0,0.13253140969920596,0.13894625984336986,0.09801874591704962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2965388465670648,0.0,0.11720856583996367,0.0,0.0,0.0,0.0,0.0,0.15616904211044813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1401781206429374,0.0,0.0,0.0,0.0,0.0,0.0,0.14063486390558105,0.0,0.0,0.0,0.0,0.0,0.16449760408403566,0.4685563543766108,0.0,0.0,0.18814258598452252,0.15097891150763335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1039361285131678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13839765295463988,0.0,0.0,0.0,0.0,0.13519317185677954,0.0,0.0,0.0,0.0,0.14427235940361768,0.0,0.17125049917347204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0945619841407027 fitness,C01470569T45,2018/01/20,"How fast can you add to a caloric surplus? Coming off of what id now consider an incredibly stupid diet of 1200 calories. Going to the gym 6 days a week and working a job that has me lifting steel all day. Ive climbed up to 2200 over a 6 month period by slowly adding calories. (Around 100-150 a week) The past few bumps in calories has produced no weight gain, im still fairly lean so id like to jump up in weight and cal before cutting in the late spring early summer. Is a jump of 300 or 400 cal and staying there a good idea? Whats the best approach to adding cal for a bulk?",2.711626016260162,3.6415304065040672,3.93837398373984,91.16821138211384,74.20325203252034,6.442276422764228,25.04878048780488,6.42735559955562,0.646570731707317,452,14,102,3,9,148,87,123,0.061,0.825,0.114,0.8139,1,0,0,0,0,0,11,0,1,0,5,6,5,2,0,13,0,5,3,0,2,1,11,7,6,0,0,1,0,2,1,0,0,0,0,0,0,3,6,3,0,1,1,0,6,1,2,0,0,0,2,3,3,18,7,3,29,0,0,0,0,1,8,0,1,15,54,6,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18424715939748101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1761162060660282,0.0,0.2172022214563665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1782863085057155,0.0,0.0,0.0,0.0,0.0,0.0,0.26695702547444883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11762580735248065,0.1735965967860067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23364391116034824,0.22356309100318134,0.0,0.2053857658291123,0.0,0.0,0.0,0.0,0.0,0.23347114863348065,0.0,0.0,0.0,0.0,0.10111507613153617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1652014607494845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19757626184890026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22060245687218605,0.16528649070291682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33203766205656465,0.5040673470351481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1506766079982689,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SamSeriious,2018/01/20,"Problem - Running more but gaining weight?! Hi everyone. Started a health kick at the beginning of the year. Need to hit a BMI score of 30 or less to pass a medical for my police application. This is the final stage. At the start of the year I was 18.5st. Being 6ft3 this put my bmi at 32.1. I weigh my self weekly and have had 3 weigh ins so far. 1st week - 17st11 2nd week 17st7 Now the third week I weighed 17st8 My diet has been basically the same when you look at it from a calorie counting view throughout all of the weeks. I’ve started running further and longer. I was hoping to see a decrease in my weight. Is this normal with running? I weigh myself on the same day in the morning each week. I need to hit 17st by 16/2/17 so any feedback or advice is appreciated. I’m not feeling too down. I managed a 8.5k run without stopping this past week and did my first park run so I’m taking those as the wins. Thanks Sam",1.2055069124423952,3.5877980913978536,2.4556835637480816,93.23209677419355,84.21505376344086,4.833179723502305,22.83563748079877,6.18269132825596,0.37086052227342536,719,26,152,6,21,230,119,186,0.018000000000000002,0.857,0.125,0.9722,0,0,0,0,0,0,24,0,1,0,3,6,4,0,0,17,0,11,9,0,0,1,20,27,11,0,5,5,0,3,0,0,0,2,0,0,1,6,5,7,1,1,0,0,7,2,1,0,2,5,6,15,3,23,19,6,39,0,0,3,0,3,11,0,3,20,93,21,2,0.0,0.0,0.0,0.0,0.0,0.12296774652495107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08557437042694957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0811553038241193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12024390413656098,0.0,0.0,0.0,0.0,0.06362763386098236,0.0,0.0,0.13784972484126046,0.0,0.10703800776439723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13376024601705908,0.0,0.0,0.0,0.0,0.0,0.12498584202782248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10567249270372896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1267688650517139,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18661503444579386,0.0,0.0,0.0,0.0,0.1232948322047785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12012691203975034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12041027409292232,0.0,0.12650226489895636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10027684594062153,0.0,0.13127680846830114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2672070243998357,0.0,0.0,0.10520646729426547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09461475326636357,0.0,0.0,0.1158550149590156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7065793495470649,0.3064743370117496,0.0,0.0,0.0,0.0,0.0,0.12130364659377026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16207150016098867 fitness,Nickheuvels,2018/01/20,"Progress on Pavel's PttP Bear version Hi all, I am going to run Pavel's Power to the People program, the bear version. So mainly doing Deadlifts and Presses for volume. For a few weeks. Anybody here who had any experience with this program? What was your progreds hypertrophy wise!? ",3.6917647058823526,6.7741498431372555,4.15245098039216,80.43102941176474,79.98039215686275,4.968627450980391,30.068627450980397,6.42735559955562,1.8583568627450981,226,11,35,2,6,71,43,51,0.0,0.93,0.07,0.5349,1,0,0,0,0,0,8,0,1,0,2,2,1,0,0,3,0,4,0,0,0,1,3,5,2,0,0,0,0,1,0,0,0,0,0,0,0,3,2,0,0,0,0,0,2,0,0,0,0,2,1,2,1,6,3,5,4,0,0,0,0,3,1,0,0,1,24,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4016667586222285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5777755161382925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33568377095897595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40948693229701305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4737891157063293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Tal_Royeaux,2018/01/20,"Continuing leg day or not Was wondering what to do. Lets say, I'm a bit ""thicc"" as a guy. Its probably something that would make me attractive as a woman, but I'm thinking its less so as a guy. Currently running the reddit ppl, should i just skip leg day. Little bit insecure how people keep telling me how I'm thick and should get yoga pants. Pretty funny I know",1.4563356164383592,3.831791123287674,3.4865582191780864,86.31833047945206,82.97260273972603,6.937671232876713,22.823630136986303,8.07648339933343,1.464535616438357,284,10,57,6,8,96,54,73,0.045,0.818,0.138,0.7794,1,0,1,0,0,0,10,0,0,0,0,4,2,0,1,5,0,6,2,2,3,0,15,15,9,0,3,4,0,1,0,0,3,0,1,0,3,4,1,0,1,3,1,0,1,1,1,0,0,1,2,4,1,4,10,3,7,0,0,0,0,5,2,0,2,4,32,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4767920208399215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2816523413359503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11408573622580777,0.0,0.0,0.0,0.0,0.0,0.0,0.4324277102209511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19409120593213874,0.0,0.0,0.12000667966122425,0.0,0.0,0.0,0.0,0.2232911212194533,0.0,0.0,0.21885724803130094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1457591020211794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15138551764968836,0.0,0.0,0.0,0.0,0.0,0.0,0.2221538322784043,0.23543241451833516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17365114583666005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1681066254861259,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1908590227930972,0.0,0.0,0.0,0.0,0.13991829302956832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2368055275653937,0.0,0.0,0.0,0.15511892063632315,0.0,0.0,0.0 fitness,snowmanred,2018/01/20,"What books would you recommend to someone who wants to get into weightlifting (Dieting, nutrition, supplementation, training and workouts) ?. I am going back into weightlifting after not doing it for a while and i have since forgotten alot of the important things and want to learn and educate myself on the subject aswell as learn how to properly execute and do the different things (Dieting, nutrition, supplementation, training and workouts).",14.594095238095234,13.338399171428573,12.727142857142857,45.37452380952382,50.14285714285714,16.761904761904766,53.33333333333333,15.021129683784007,8.502190476190476,362,21,43,13,3,114,50,70,0.027000000000000003,0.895,0.078,0.4019,1,0,0,0,0,0,13,0,1,0,0,2,0,0,0,5,0,5,2,0,1,0,16,9,9,0,3,1,0,2,0,0,1,0,0,0,0,5,8,2,0,2,5,0,1,1,0,0,0,0,2,4,0,11,8,1,7,0,0,0,0,2,3,0,1,3,40,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2837687216839199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3855679021486293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1928079925681358,0.0,0.2097337452239369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30527342310252603,0.0,0.0,0.0,0.31268610920693113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4903471085025488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4353383099046181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2621551886033216,0.0,0.0,0.0 fitness,YoungMaxy47,2018/01/20,"M/17/5'11 - What do I do now? Hey! I just wanted to preface this by thanking everyone on the Subreddit for all of the advice they've given me over the years. I've gone down from 280lbs to 159lbs as of today thanks to a LOT of the information this sub has given me! I, however, have a dilemma that I need you guys to help me with. I have no doubt that you'll be able to help. I'm seventeen, a senior in high school. Last year, I told myself that I was tired of being fat, and went ahead and lost 120lbs. I always thought I'd be happy at 160lbs, but it still isn't enough. I mean, who doesn't want those washboard abs, right? When I was at 180lbs, I stopped going to the gym and decided to cut using only my nutrition knowledge and no exercise. Bad idea - I know. Now that I'm at 159, I'm left with a skinnyfat body. Now, don't get me wrong. I look much better. However, I'm pretty weak but I have a belly. I know that the traditional approach to being skinnyfat is to bulk, but would cutting be worth it at all? If I bulked, how much would I bulk to? My lifts are as follows: * Squat: 95lbs * Bench: 100lbs * Deadlift: 95lbs * OHP (I use dumbbells): 25lbs each, so 50lbs divided into two dumbbells. I'll attach a picture of my current physique: (two after a workout, one I took at work to catch the relaxed GUT) https://imgur.com/a/5zThb I know that it isn't a big deal, but I don't like the gut. I ALSO don't like the people that're telling me that I look like a twig. As someone that was fat their whole life, it's annoying. Bulk and gain muscle, or cut down more? Thanks in advance!",0.9979572763684884,3.2469966728972004,2.433586114819761,93.95029906542057,83.82866043613707,5.537730307076101,20.69790832220739,6.868970318607317,0.34793326212728104,1216,37,266,15,35,393,180,321,0.139,0.754,0.108,-0.6241,3,0,0,0,0,0,67,0,2,1,6,9,18,4,1,18,0,25,9,5,3,2,38,54,18,0,6,7,0,0,3,0,3,6,0,0,1,17,9,2,1,9,4,1,8,8,9,0,3,11,2,35,9,38,35,9,38,0,1,2,0,12,16,0,4,17,166,52,3,0.12195461119670695,0.0,0.0,0.0,0.0,0.11917263461179355,0.0,0.0,0.0,0.0,0.0,0.0975270585130191,0.10147600609587062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1018270063017375,0.0,0.0,0.0,0.0,0.0,0.1078589430671297,0.0,0.1354640803404558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1257298491347973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12601171388868215,0.0,0.0,0.0,0.0,0.1165328572485005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06371625085932661,0.0,0.06930961598820648,0.0,0.0,0.0,0.0,0.1207542387613988,0.0,0.1298229513556751,0.0,0.0,0.0,0.0,0.0,0.0,0.1634872103845571,0.12885174250210196,0.0,0.0,0.0,0.0,0.0,0.13767191167478815,0.0,0.0,0.0,0.0,0.0,0.0,0.20106919477528065,0.09940928519044444,0.0,0.0,0.13250404189959855,0.0,0.08614014851456714,0.1787425885960705,0.0,0.0,0.0,0.2048223167030819,0.0,0.13312786443632627,0.10368144930127336,0.0,0.0,0.0,0.0,0.0,0.13284432381258293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17930134301398148,0.09042779892109074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08263960075703386,0.092751977300347,0.0,0.0,0.0,0.0,0.0,0.08454797188620469,0.0,0.0,0.0,0.0,0.0,0.0,0.12407168306119555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10414857161331303,0.0,0.0,0.0,0.12342457737702132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10333174630929798,0.0,0.0,0.0,0.0,0.0,0.09739311003688364,0.10195951572645197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10659370555299943,0.3368382626135176,0.0,0.0,0.0,0.0,0.0,0.09681833882792328,0.0,0.14016888532257046,0.11559871163607904,0.1165328572485005,0.1354960603316295,0.0,0.0,0.2382638688821947,0.0,0.0,0.21065925548706646,0.0,0.0,0.14386397883768035,0.0,0.0,0.0,0.0,0.11305314639031358,0.0,0.13615796815087558,0.0,0.0,0.0,0.08878440942361185,0.0,0.0,0.173266113490814,0.13333822258799974,0.0,0.15706954234337936 fitness,SlavNation,2018/01/20,"What would be considered low carb for me? Hi all, I'm beginning to lose 60 pounds. I've lost almost this amount before, but did it very poorly (not eating). Obviously, I gained it all back when I went to college. I'm still in college, and I want to lose that weight that I've gained. I'm currently 225. I'm trying to get down to 160ish or so since I've recently joined the military and they need me to lose some weight. I want to cut carbs out. Well, not completely, but I want to drastically cut carbs. If I plan on losing 2 pounds a week, how many carbs should I be eating a day? Or roughly, I don't know. Doing things the right way is new to me, so to say. Thank you so much!",0.1660227272727255,2.2700074685314675,2.088631993006995,96.00679414335664,86.2027972027972,5.812762237762238,16.629807692307693,7.1686216300943375,-0.13596468531468495,520,11,124,8,16,172,89,143,0.145,0.737,0.118,-0.6195,1,0,0,0,0,0,24,0,1,1,8,8,10,2,0,4,0,8,4,0,1,3,23,22,12,0,7,7,0,3,0,0,2,0,1,0,0,7,3,4,0,1,0,1,1,3,8,1,0,3,4,13,2,15,15,5,17,0,6,0,0,4,6,0,5,9,68,20,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1395868024422022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10718833571838443,0.0,0.0,0.0,0.11861729611327478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14615598482163036,0.0,0.0,0.0,0.0,0.0,0.08990007577255511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2852775854472799,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07282961883163819,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07660940820575912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6238021129053875,0.1521692110255169,0.0,0.0,0.0,0.0,0.14132753208301313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10247345293855772,0.10336173328445372,0.0,0.13463130411451554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13763855155460114,0.0,0.0,0.11904499511755055,0.0,0.11085475870471047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11531133511557905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11132329641419512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12833880390637595,0.0,0.0,0.09260973191974002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09464198416993286,0.0,0.0,0.0,0.0,0.0,0.0,0.11501781828937165,0.2466613760471465,0.1106475182712685,0.1118165402284356,0.33949803428018743,0.12533540065672333,0.12922319578253585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09902422719311824,0.0,0.0,0.0 fitness,AlphaScienceLife,2018/01/20,"Linear Progression with Westside 4 Skinny Bastards Hello, everyone. Does any know how Joe defranco suggests progressing on Westside 4 Skinny Bastards? Also, has anyone run this program with linear progression? ",8.881774193548383,13.384517096774195,7.987338709677418,51.601008064516144,71.58064516129029,9.551612903225807,43.233870967741936,9.516144504307137,6.772735483870967,174,11,13,5,4,54,24,31,0.236,0.764,0.0,-0.8541,0,0,0,0,0,0,5,0,0,0,3,2,2,2,0,0,0,1,2,2,1,0,4,2,2,0,0,0,0,0,0,0,0,0,0,0,0,1,2,2,0,1,0,0,1,0,2,0,0,0,0,0,0,3,2,0,2,0,0,0,0,2,1,2,0,0,7,1,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4231401789438364,0.0,0.0,0.0,0.35982238561594004,0.0,0.0,0.0,0.0,0.3699757225025423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4630398766747499,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5056005463589838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2907926489137637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,csubi,2018/01/20,"M/43/5'11"" Returning from major injury, done nothing since April. Recommendations? M/43/5'11"" 248lb (Numbers before injury B: 340lb; S: 410lb; D: 495lb) Experience: Lifting since I was 16. Bodybuilding, Power Lifting Movements, Oly Lifting Movements, CrossFit, Kettlebells (Single & Double Movements), and Running 5k. I torn my bicept tendon. Had surgery, and now have been cleared to start back slowly. Nothing to dynamic... yet. I have a new gym in the garage consisting of : Rogue R3 Squat Rack with fat-skinny pull-up bar. Flat Bench. Oly bars, curl bar, rubber oly plates. Lots of Kettlebells. Various bands. 20lb, 12lb Med Balls. Ab-Mat. Concept 2 Rower. I'm basically starting from scratch. Time to move away from the heavy-heavy lifting. Very happy to be in the 1000lb club into my 40's, but I would like to be leaner and strong. The wiki in the sub was helpful, but I'd also like to hear some of your thoughts on how to start my road back. I'm open to anything from lifting, to workouts, to eating. Thanks ",2.1770843672456586,5.068512456989248,2.8698924731182807,87.22868486352358,88.40860215053762,5.012076095947063,25.43341604631928,6.67199483983844,1.2885961952026466,791,34,139,10,26,247,127,186,0.039,0.83,0.131,0.958,2,0,0,0,0,0,60,0,1,0,2,6,6,0,0,6,0,10,5,1,1,1,14,18,7,0,1,2,0,1,2,0,1,0,1,0,0,0,6,4,0,1,8,0,5,0,0,0,0,6,2,8,6,24,9,6,24,0,0,0,0,4,8,0,2,13,64,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14300366101443784,0.0,0.19375325367508744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14715503498680155,0.0,0.0,0.0,0.1680088878525244,0.2750057219190161,0.0,0.0,0.0,0.15216410876747072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18299670019167635,0.0,0.0,0.0,0.1829792575083968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17492195063252952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19035904097407505,0.0,0.0,0.0,0.0,0.2015450693622712,0.0,0.11986042627804845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17472651479605136,0.0,0.0,0.0,0.0,0.0,0.0,0.1520278275119479,0.0,0.0,0.0,0.0,0.0,0.0,0.19863061308316932,0.0,0.0,0.0,0.0,0.0,0.0,0.1900591833663998,0.0,0.0,0.0,0.1727071268192137,0.0,0.0,0.0,0.3431685171066748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2958463413614364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3797127911615879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16463500987282573,0.0,0.0,0.0,0.0,0.0,0.14196446726506246,0.1042723801613989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14754664273975535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12702981581066478,0.0,0.0,0.0 fitness,Geovicsha,2018/01/20,"Cardio while doing PPL? I've currently started PPL and on a cut to reduce my body fat percentage (I'm skinny fat). In the past, when I lost weight, cardio was my main form of exercise (which would account for the loss of muscle). I'm intending not to repeat mistakes. But can I still do some cardio, or would PPL be too taxing and time consuming (6 days a week)? While I enjoy weight lifting, I find cardio to have therapeutic and calming benefits that I don't get while weightlifting. I've been back on the C25k program, and almost at the end of being able to run 5km. I'd love to still focus on that, but I suspect my progress will have to stall if my main priority becomes PPL. Thanks!",3.9162043795620463,5.129758321167884,5.08438686131387,83.01125182481755,71.62773722627736,7.8157664233576645,26.838686131386858,8.238735603445708,1.7195816058394162,538,18,106,8,10,178,89,137,0.071,0.797,0.131,0.8503,1,0,0,0,0,0,21,0,0,0,3,5,9,1,0,6,0,13,12,4,1,0,17,20,12,0,4,5,0,3,0,0,3,7,0,0,0,3,4,5,0,2,2,2,1,2,4,0,0,3,3,10,5,15,12,4,21,0,2,0,1,1,5,0,4,15,68,13,2,0.2080317670945032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2083137646186476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15996358786103476,0.0,0.0,0.2297547425300155,0.0,0.0,0.0,0.0,0.0,0.2310763958371564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13416327973725864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1842543985459172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1901372663111468,0.0,0.0,0.0,0.0,0.0,0.10868801211233156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22709124826396265,0.0,0.18775679190525035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1985898609768033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14724595548311836,0.0,0.3322688758545176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19152770119124587,0.0,0.0,0.0,0.0,0.0,0.0,0.12130499633996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16687053528045834,0.506653296473497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29555959724189634,0.0,0.0,0.0 fitness,PaladinsPlayer1337,2018/01/20,"Question about gaining weight So I'm a pretty underweight guy right now, sitting at 5'8 and 117 pounds. My diet just currently consists of eating whatever I have laying around until I'm full and repeating that cycle. My question is it ok for someone like me to just eat anything despite how unhealthy it is as much as I can(e.g. Mcdonalds, Chipotle, etc) until I reach my desired weight goal, then reverting back to my previous diet? I'm not trying to get buff or anything, just gain some weight and not look like a walking stick",6.992121212121212,7.588419676767678,6.935909090909089,74.72386363636366,64.35353535353535,9.42828282828283,37.71212121212121,9.2995712137729,3.691072727272728,424,21,70,7,6,135,71,99,0.0,0.782,0.218,0.9631,1,0,0,0,0,0,12,0,0,0,3,9,3,0,0,2,1,3,7,0,1,0,15,8,11,0,1,6,0,3,2,0,0,0,0,0,1,3,4,7,0,2,0,0,1,2,0,0,0,0,4,8,3,12,8,4,13,0,0,1,0,3,4,0,4,9,46,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2810744944787509,0.15203025454060154,0.0,0.0,0.0,0.13131914629031252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3495007989966683,0.0,0.0,0.0,0.0,0.19046465207239505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08922541156667327,0.0,0.0,0.0,0.0,0.0,0.0,0.16909887990261466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16686879529041918,0.0,0.0,0.0,0.14341204370467822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12554282391944893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17374448175468205,0.0,0.0,0.0,0.0,0.3826249848089108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14584504017343264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14470119424800734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11594829307798657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6238914672494567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,raizo87,2018/01/20,"Weight/rep progression with P.H.U.L.? I've decided to start phul after doing PPL for a while. However, the workout only lists sets and reps for exercises without mentioning how much weight you should do. For example, day 1 calls for 3-4 sets of bench with 3-5 reps. How should I go about progressing weight and reps? PS: I am kind of stalling in bench press(70 lbs dbs for 5 reps) but i can progress DL and squat a lot since I just recently started doing legs.",2.7248938826466897,5.189088056179777,3.2486891385767787,89.38429463171038,78.5505617977528,7.551061173533085,26.742821473158553,8.515128840125781,1.9848267166042448,363,15,74,8,9,113,64,89,0.019,0.93,0.05,0.5444,1,0,0,0,0,0,18,0,1,0,3,4,1,0,0,3,0,7,4,1,2,0,14,10,7,0,2,3,0,2,0,0,2,1,0,0,0,0,5,2,0,1,2,0,1,1,0,0,0,0,2,5,1,14,8,2,10,0,0,0,0,3,1,0,1,6,39,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21457532319715392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1355222133171075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1194267858453167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21882733888957645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1786525875997088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15447627856971596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15982011113238692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20748682338858285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17382907879800358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29747480574631074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7676777459931373,0.0,0.0,0.0,0.0,0.0,0.2025664114997521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,House_Slanger,2018/01/20,"Looking to change from nsun I have a T-2 rack, a bench that inclines, 300lbs of weights and bow flex dumbbells. I have been on nsuns but gains have slowed and I’m really pretty happy with my strength at the moment and really just looking to change it up. Really my only goal is to look awesome naked! I’m looking for a program that is about an hour per workout and 4-5 days a week. Looked though sidebar and most that fit have cable or machines in the program. Can anyone give me a suggestion?",3.438877551020408,5.183314877551023,3.997704081632652,88.2196173469388,73.6938775510204,6.53265306122449,26.535714285714285,7.1686216300943375,1.2465673469387757,390,14,77,4,8,123,70,98,0.01,0.741,0.249,0.9836,1,0,0,0,0,0,10,0,0,0,3,3,2,0,0,8,0,8,1,0,0,0,10,16,8,0,0,3,0,1,0,0,0,0,0,0,0,4,6,1,0,0,1,0,0,0,0,0,0,1,6,5,2,12,15,1,10,0,0,5,0,2,5,0,2,5,47,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11916028460111973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3605594659768947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1099055638611146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16348055188789468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18141321605693614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16782748160374575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7155413354364879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12961062987696695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1733764547076324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3275225593364307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16743489924981836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13669910505856225,0.2075233116694153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JohannHP,2018/01/20,"GreySkull LP + C25K? I'm going to start the GSLP next week, but also the C25K. The question is: can I do the C25K right after my workout? Or should I do it in my rest days (T-Th-S)? Keep in mind my goal is fat-loss so I am in a caloric deficit. Thank you for your time :D",-2.490468749999998,-0.8490616093749956,0.25187500000000185,107.505625,94.78125,3.2,15.8125,3.1291,-1.53865,203,5,59,0,8,69,50,64,0.056,0.795,0.149,0.7776,0,0,0,0,0,0,14,0,2,0,1,2,1,0,0,5,0,7,0,0,0,0,6,12,4,0,1,2,0,0,0,0,1,0,0,0,0,1,0,0,1,1,1,0,1,0,0,0,0,0,0,8,1,6,11,1,11,0,0,0,0,3,4,0,2,6,32,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2721368602538485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2194646002668176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1933996735676444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3024732457266771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34360482118164104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3619116780798089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3812125830422726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.290613350909036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2408652712149961,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31330145226232176,0.0,0.0,0.0,0.0,0.0,0.0,0.19843099083633853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2729672037934333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CaptainGankSpank,2018/01/20,"Variation of 5/3/1 I found and want to see some thoughts on it. So this is a little different from the 5/3/1 I've read about in the past. It's a 3 week interval using certain 1rm %. Reps are 5x5, 5x3, then 5/3/1/3/5. 3rd and last sets are atleast the numbered reps but as many as 8. After 3 weeks you add 5lb to your previous lifts. So my week 1 first set would be 65%x5reps. 65% of my bench 1rm is 180lb. After my 3 week interval I would raise it to 185lb when repeating the cycle. I know this looks weird, it's hard to word this accurately. Any thoughts on if this program could build strength at an adequate rate?",1.6261548556430476,3.5803083543307075,2.6603346456692947,94.83937335958008,79.62992125984252,6.753018372703411,23.969160104986877,7.793537801064563,0.9915412073490816,479,17,111,8,12,152,88,127,0.03,0.892,0.078,0.6908,1,0,0,0,0,0,25,0,2,0,2,4,3,0,0,7,0,8,0,0,1,1,17,16,10,0,5,2,0,1,0,0,2,0,0,0,0,8,3,0,0,4,1,0,0,0,1,0,1,3,3,8,2,16,9,1,19,0,0,2,0,2,5,0,2,12,57,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13063386647801944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1533753722685552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20070250600908604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16339926013599898,0.0,0.21062657234543813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1720829180636297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10557255354183658,0.15658627511369735,0.0,0.0,0.0,0.0,0.0,0.0,0.19253360397128927,0.0,0.0,0.16131472815266018,0.0,0.0,0.0,0.0,0.0,0.0,0.1947581739268401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18338017457240344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1921509245905489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15307798395813485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3050102012244955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1659118062852503,0.0,0.0,0.11330493185858626,0.0,0.6163607293988739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27292315061894884,0.0,0.0,0.0 fitness,ImSaIty,2018/01/21,"Thikning of switching to only bodyweight Hey guys, not sure if this is the right place to post this but was just wondering about something. I've been doing strength training/bodybuilding the last 3 years and recently over the past 6 months have been doing a bit of body weight stuff in there and I've really enjoyed it so much so that I'm considering switching to a body weight routine only just leaving compounds in such as bench, squat, deadlift etc. I was just wondering what would happen if I were to do this. Would I lose muscle or whats the deal here. Resistance is still resistance right? Would I just be less aesthetic or",7.136974789915963,7.50989765546219,6.409747899159665,79.38672268907564,64.04201680672271,9.825210084033614,33.80672268907563,9.606745405546679,3.0551310924369743,507,20,93,9,7,155,80,119,0.043,0.878,0.079,0.7318,0,0,1,0,0,0,9,0,0,0,2,11,4,0,0,6,0,15,4,2,0,1,18,19,10,0,5,10,0,2,0,0,3,0,0,0,1,8,2,2,0,2,0,0,0,1,1,0,0,5,2,4,3,11,10,4,13,0,1,0,0,3,6,0,6,6,65,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16654991566247465,0.33890713992676696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15727690863366284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1701385045164119,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15105286061739018,0.13490337000667288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12435221366942804,0.0,0.1615331039233434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17066937434816826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12176748278795654,0.0,0.11214505201890963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2320490219282528,0.0,0.0,0.0,0.0,0.14563045601925667,0.0,0.0,0.15938689960604568,0.0,0.0,0.0,0.14610496466095793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09773026799010906,0.0,0.15062908569259514,0.0,0.0,0.2605612826973498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1174438458416132,0.0,0.0,0.0,0.0,0.12183015707269992,0.0,0.0,0.0,0.17463831285879072,0.0,0.0,0.14378073567641664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37154037092414055,0.0,0.0,0.0,0.0,0.0,0.0,0.3308775224463392,0.0,0.0,0.0,0.3251108494322844,0.0,0.0,0.0982400449466297 fitness,Rbarg,2018/01/21,"My first cut. Having some questions on my deficit. Hi, as the title mentions I am about to start my first ever ""cutting phase"". Basic Information: I am 6'1' tall (185cm) and weigh around 192 lbs (87 kg). My TDEE is 2276 kcal (spending most of my time at a desk, when i am not working out). I will be aiming for 1900 kcal a day and am working out 5 times a week. Been tracking my macros and meal sizes with myfitnesspal and a small kitchen scale. My actual question: Like I already mentioned, my daily intake will be at 1900 kcal/day, but this will not account for my workout-sessions. So, should I up the intake on my workout-days and stick to 1900kcal on restdays, or do I maintain 1900kcal throughout the entire cut? EDIT: thank you very much!",2.9157532051282047,5.0066938125000044,3.5619444444444466,89.25442307692309,76.15277777777777,5.264102564102566,27.049145299145298,5.873414542411696,0.9084504273504272,575,23,112,3,13,181,97,144,0.056,0.906,0.037000000000000005,-0.1511,0,0,0,0,0,0,30,0,1,0,4,5,5,3,0,7,0,14,3,0,0,1,20,16,10,0,1,4,0,0,1,0,4,0,0,1,0,1,9,3,0,3,0,2,0,2,3,0,2,1,0,18,2,17,9,3,20,0,0,0,0,7,11,0,5,10,74,19,4,0.0,0.0,0.20632658986508234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2333198558869185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18821881111385932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4090673700284466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19125184565939726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3596869562927512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10329472366033836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1554264388584886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4737032109879064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14965226420315222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19465766680552973,0.0,0.0,0.0,0.0,0.0,0.0,0.2465747504149464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1744530840851881,0.0,0.0,0.16959755092475648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3078492185480168,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jnnyyng,2018/01/21,"Substituting flat BB bench press with DB So I’ve been running metallicadpa’s ppl for a couple of months now and I’m seeing progress on everything other than my flat bench. My left arm always seems to flare out once I up my weight, it’s a right little bitch. I don’t feel all that confident benching without a spotter too so would switching to a flat bench with dumbbells make a great deal of difference? Or should I perceiver and keep being patient with my flat bench? Any advice is appreciated.",5.1872932330827055,6.776347999999999,5.477593984962407,79.96315789473684,69.0,8.375939849624057,29.360902255639097,8.841846274778883,2.320669172932332,400,15,74,7,7,127,71,95,0.05,0.805,0.146,0.8765,0,0,0,0,0,0,6,0,0,0,1,4,2,1,0,5,0,6,2,1,1,1,16,12,5,0,2,2,0,3,0,0,2,0,0,0,0,3,6,1,1,3,0,0,1,2,1,0,0,1,4,7,1,13,8,1,9,0,0,1,0,1,6,1,2,2,42,10,0,0.0,0.0,0.0,0.0,0.0,0.22988506691075716,0.0,0.0,0.0,0.0,0.0,0.0,0.1957481138784612,0.0,0.0,0.1599791036867832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2603013371544848,0.0,0.0,0.2425339917606549,0.0,0.0,0.0,0.2457877722269466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2114289009934996,0.0,0.0,0.0,0.11895023923640945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2593656361233687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2091023640103254,0.0,0.0,0.0,0.0,0.0,0.0,0.25560146955935914,0.0,0.0,0.0,0.235783830206814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15703221927173358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18777552231776812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2505351956696624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20090351641531035,0.0,0.0,0.0,0.0,0.1874650068014543,0.21416415235265146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28647297954704065,0.0,0.0,0.0,0.0,0.0,0.2267740745177391,0.0,0.0,0.0,0.0,0.16711593321299634,0.0,0.0,0.0 fitness,backwing,2018/01/21,"Wide vs close grip bench press: Doing which could I lift more? When you're doing wide grip bench the ROM is shorter, but you mostly use your chest muscles, on the other hand when you're doing close grip bench the bar travels a longer distance, but you're also using the triceps, so in theory if I didn't care which muscles I trained and just wanted my 1RM on bench to be higher, which should I do? (I realize that this depends on how strong my triceps and chest are, but if I wanted to have higher bench in the long run, which should I train for?).",6.105666666666664,5.5167632636363635,5.827272727272727,85.9375757575758,66.36363636363636,8.06060606060606,27.424242424242426,6.42735559955562,1.0755151515151518,429,10,89,2,6,133,66,110,0.032,0.883,0.085,0.7813,0,0,0,0,0,0,14,0,2,0,1,6,2,0,0,6,0,12,6,5,4,0,22,17,12,0,7,7,0,5,0,0,2,0,0,0,0,7,4,1,0,1,2,0,2,1,0,0,0,1,5,11,2,8,12,2,14,0,0,0,0,2,9,0,4,3,59,18,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29249651502339474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3729146250688208,0.0,0.0,0.0,0.0,0.0,0.0,0.29202797560952604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3236842921233828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6317948990450121,0.0,0.0,0.43146705221098813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,spikespiegelforevs,2018/01/21,"Random cardio question So I've been living in NYC for the past 6 years and all of those winters finally added up and I ended up weighing 201lbs after pretty much being 5'10"" 170lbs my entire life. Just moved to LA so I'm not messing around anymore and getting back to beach bod status as quick as I can. My question is this: Right next to my place is a small park with one of those fitness tracks. One lap is half a mile with various pull up bars, push up bars, etc., placed at intervals along the way. For someone looking to lose weight and body fat as quick as possible, is it better to do shorter distances and time, but do the body weight workouts along the way, or is it better to skip the exercises and go for maximum distance and time during my runs/cardio sessions? Because I can run about 4-5 miles but the second I add in those push ups and pull ups the difficulty level goes through the roof and the effects on my respiration/circulation become very evident and I can barely make it to two miles. Thanks in advance",5.328231917336397,6.03901874626866,5.7036815920398,81.70870264064294,68.0049751243781,8.174665135859168,29.889399158055873,8.139509932561175,2.0062388825105244,812,29,156,10,13,260,127,201,0.025,0.908,0.067,0.81,0,0,0,0,0,0,18,0,0,0,5,10,5,0,0,11,0,12,11,3,2,1,27,18,19,0,0,5,0,2,0,0,0,4,0,0,0,7,16,6,0,3,5,0,8,1,2,0,5,1,3,10,3,35,16,4,43,0,1,1,0,2,21,0,4,12,104,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13897214685882275,0.0,0.0,0.0,0.12474616411764745,0.0,0.0,0.0,0.1077519722927635,0.0,0.08542246424715229,0.1547635120108208,0.0,0.0,0.0,0.2478686947529672,0.0,0.3113075636111312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1241143382216899,0.0,0.15628293735236942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1535064943593473,0.0,0.0,0.0,0.0,0.0,0.0,0.07321258435299349,0.0,0.07963959019204257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09897856205045373,0.0,0.0,0.12373810603331167,0.0,0.1176746194005302,0.1567705747445897,0.0,0.0,0.0,0.0,0.09353842912334348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14893691460072467,0.10301229688638082,0.0,0.0,0.0,0.1490307465173116,0.0,0.0,0.0,0.0,0.0,0.0,0.18991257833672195,0.0,0.0,0.0,0.0,0.0,0.13377075047970138,0.0,0.0,0.2928138215005553,0.0,0.0,0.15797647598785866,0.0,0.14256345028822456,0.0,0.0,0.0,0.0,0.3139572402527129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11967097846541515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11873241270447775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1290136575955287,0.0,0.0,0.0,0.0,0.0,0.0,0.1634228486541849,0.0,0.0,0.0,0.0,0.0,0.0,0.13688747661347112,0.0,0.0,0.0,0.0,0.1156226252271666,0.0,0.2224586890564787,0.0,0.34128324260316073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0902396716929358 fitness,Taco_slayer1,2018/01/21,"Need Short People Advice Hello people! I am 19 year old male and 5'2 at 120lbs(54.4Kg). I am somewhat bulking and gained 5lbs in the last month. I couldn't find any info with males with the same height as me. I was wondering if you stop a bulk depending on looks or weight and if it is on weight, how do you calculate that? Is my weight ok for my height? Also what are the stats of other short people? lol Here are my stats according to nsuns. Bench Press -130Lb/59Kg Squat - 140Lb/63.5 Kg Deadlift - 170Lb/77Kg OHP - 85Lb/38.5Kg",1.8972294372294345,4.7223888888888865,1.8284632034632051,94.5484090909091,89.40404040404042,4.444733044733044,19.19264069264069,6.18269132825596,0.05188831168831154,416,12,79,4,14,123,76,99,0.022,0.8959999999999999,0.08199999999999999,0.7156,0,0,0,0,0,0,22,0,2,0,1,3,1,0,0,4,2,9,3,0,2,0,18,12,9,0,4,3,0,4,0,0,0,0,0,0,2,4,5,3,1,3,0,0,0,1,0,0,0,1,5,10,1,10,10,2,13,0,0,1,0,5,8,0,6,5,48,14,0,0.0,0.0,0.0,0.0,0.0,0.18978634003569986,0.0,0.0,0.0,0.0,0.0,0.15531504820655967,0.0,0.0,0.0,0.1320740358602457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17751057199481934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15831255609408576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16309313783041934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15502194034558886,0.0,0.0,0.14400924382198427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20379778656948774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40393627766964096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16237388209608933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7095109617771869,0.0,0.0,0.0,0.0,0.0,0.0,0.21061975813236491,0.0,0.0,0.0,0.0,0.0,0.0,0.1250692059864989 fitness,Feight0,2018/01/21,"Having trouble deciding to implement Leader and Anchor sets into my 5/3/1 routine I'm planning my next training cycle and have been reading 5/3/1 Forever, in which the primary addition to previous editions is the concept of Leader and Anchor cycles. From my understanding, Leader cycles generally use sets of 5 on the main lifts rather than 5+, 3+, and 1+, whereas anchor sets increase the intensity and go for PR's, similar to the traditional 5/3/1 set up. There of course are *many* variations of this, because it's 5/3/1. Feel free to correct me if I'm wrong on these details, I haven't completely finished the book yet. My concern basically boils down to the classic ""If it ain't broke, don't fix it."" I had absolutely phenomenal results running 5/3/1 (most similar to the Beyond 5/3/1 version, with joker sets and FSL, and my own customized version of triumvirate for assistance). In addition, it was by far the funnest program I had run, as I really enjoyed going for PR's pretty much every day (whether this was a rep PR, joker set PR, or even a volume PR with FSL sets). Basically throughout the year I became very good at auto-regulating each day while still pushing through the program, and I made a consistent 10 lbs increase on bench each month for 10 months bringing me to a 3 plate bench, and had great progress on overhead press as well (~6 lbs / month increase to a 205 lbs PR). Unfortunately my squat / deadlift progress means nothing as I have 2 herniated discs that severely hinder my lower body lifts). I even had a Reddit post perhaps a year ago that was very well received on this sub detailing my progress on a year of 5/3/1. I love Jim Wendler's training philosophy and really trust him as a coach, but the Leader and Anchor set up just seems boring to me. I understand that patience is key and these should allow for better macro periodization, but it's not like the previous version of the program wasn't working for me. Some people may say to just try it, but in order to get a good amount of data on how well these work, I'll probably have to run it for a minimum of 6 months. So basically I'm turning to Reddit. Has anyone switched from the previous 5/3/1 set up to the Leader/Anchor set up and seen a significant improvement in progress? Or even the opposite? Do you find it more or less exciting? Was updating your excel sheet to take into account leader/anchor sets as annoying as it seems it will be? Over a year of running 5/3/1 I became very good at auto-regulating my days, knowing when to take rest days, finding my ideal assistance exercises and my limits, and overall the program worked perfectly. So, do I add in these Leader/Anchor weeks and hope that they are beneficial and don't throw me off too much, or do I just keep going and stick to the stubborn mindset of ""If it ain't broke, don't fix it."" (I know there's no easy answer to this and it's up to me in the end, but thanks in advance for the advice though everyone!)",9.035233759173686,7.284037206713783,9.161484098939926,68.15265833106822,61.208480565371026,12.241261212285949,40.143789073117695,11.051253699011982,4.42508040228323,2353,104,421,50,26,780,266,566,0.042,0.785,0.173,0.9972,1,0,0,0,0,0,93,0,2,1,14,22,26,2,0,34,0,32,4,1,5,2,74,58,43,0,7,17,0,2,1,0,3,1,1,0,0,26,28,1,3,12,4,2,15,9,7,3,0,12,4,35,20,78,42,18,79,0,2,1,1,7,28,0,13,24,270,61,11,0.0,0.0,0.0,0.0,0.0,0.09576197130010576,0.08686882418421431,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06852209369083126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.059738334281171576,0.0,0.0,0.0,0.0,0.08667077843919764,0.0,0.10885307198263604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10274845899139333,0.0,0.0,0.0,0.0,0.0,0.2528009854707637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08679665110481607,0.0,0.0,0.19417916907329624,0.0,0.08256707592685274,0.09364076046235087,0.0,0.0,0.0,0.0,0.04955045383752473,0.0,0.0,0.0,0.17913578287705734,0.0,0.0,0.0,0.0,0.0,0.0511996215072126,0.0,0.167082622920224,0.24658682795785994,0.0,0.10804253158523662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09733357693726064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08710463385129108,0.0,0.0,0.10771366833853263,0.0,0.0,0.0,0.0,0.0,0.0,0.04787660269770694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08844652224407197,0.09272755409347194,0.0,0.09935403023220732,0.0,0.10674794902170924,0.0,0.0,0.0,0.0,0.0,0.0,0.31288250986806576,0.0,0.14407879896007694,0.0,0.0,0.0,0.10422139693681924,0.0,0.0,0.09403119366888907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06793909091313853,0.0,0.0,0.0,0.0,0.0,0.09385446549574833,0.09969863459984482,0.1056578229026772,0.0,0.0,0.0,0.0,0.0,0.09802396677885984,0.0,0.1255593481885147,0.0,0.0,0.0,0.0,0.0,0.0,0.07793150340488869,0.0,0.0,0.0,0.17842639095011534,0.0,0.11070922155962776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07826088798457358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14736376884033814,0.0,0.0,0.09022288308119412,0.0,0.0,0.0,0.0,0.09628199439029483,0.0,0.0,0.0,0.0,0.0,0.0,0.06653383398029207,0.10659308196294418,0.0,0.20403759736373547,0.0,0.08463833011566957,0.0,0.2425744713815381,0.0,0.0,0.07860764109141417,0.0,0.26433442236929816,0.0,0.0,0.0,0.0,0.0,0.0,0.2140299262867693,0.0,0.0,0.0,0.1071448247013541,0.0,0.25242857229773663 fitness,jakersan,2018/01/21,"3 days/week full body gczl method, comments on routine? Lifting regularly less than a year and overweight by 30-40lb I've decided to limit lifting to 3 days/week as I want to focus more on cardio (run/swim training), flexibility/balance (yoga), and fat loss while still trying to maintain and hopefully gain muscle. This is the plan I'm considering: 1. Use the GZCL pyramid/progression method as I like the idea of using different rep schemes and only going heavy on one exercise 2. Substituting some exercises that are too strenous on my lower back 3. Full body every workout, also using a variety of exercises over the week. Any comments would be appreciated. I have yet to run thru the routine. Day|T1|T2|T2|T3|T3|T3 :--|:-- |:--|:-- |:--|:-- |:-- 1|DB Bulgarian Split Squat|DB One Arm Row|Incline DB Bench Press|Stiff legged deadlift| Lat Pulldown| Seated BB Overhead Press 2|BB Deadlift|Seated DB Overhead Press|Front Squat|Lat Pulldown | DB Bench Press| Cable Row 3|BB Bench Press| BB Back Squat| Assisted Pullups | Standing Arnold Press| Stiff Legged Deadlift | Cable Row",4.765754985754988,8.304536780219777,4.155372405372408,77.27666463166464,85.04395604395604,6.2127798127798135,32.01546601546602,7.526774132740827,2.9674364672364684,882,46,126,16,27,264,131,182,0.04,0.885,0.075,0.7351,2,0,2,0,0,0,74,0,0,0,4,6,3,0,0,7,0,5,12,6,3,0,15,12,8,0,3,0,0,4,1,0,1,7,0,0,0,2,4,2,2,2,5,0,2,0,1,0,2,0,4,4,2,17,10,5,17,0,1,0,0,2,7,0,2,8,53,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14426549510848147,0.0,0.0,0.0,0.12267791430623885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2774323143119162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4007665753011951,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1163428180465666,0.0,0.0,0.0,0.0,0.18847918611804174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1519944437448535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.102525250107718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17917750771968932,0.0,0.0,0.0,0.20364919031822448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08813413232506973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24448687575641856,0.13720202507429208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14406735375649832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12247948679938678,0.0,0.0,0.0,0.0,0.467421999423403,0.0,0.0,0.10640435819421068,0.0,0.4341170332483159,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12815070006924187,0.0,0.0,0.1161714278997009 fitness,stabler22,2018/01/21,"“Muscle confusion” and training - advice needed Is there any research done about this topic? For example, let’s say I stay on a push pull legs routine for 2 years. We will say that each lifting session, I involve progressive overload, trying to get stronger/more hypertrophy. If I were to do this, will my body eventually get used to the routine where I would have to switch routine or “shock” my muscles?",6.516575342465758,7.947359287671237,6.268383561643834,76.1255890410959,65.7123287671233,8.579726027397259,36.51780821917808,8.841846274778883,3.3600926027397264,320,16,53,5,5,100,59,73,0.11,0.89,0.0,-0.7691,0,0,0,0,0,0,10,1,0,0,1,4,2,0,1,2,0,9,2,2,1,0,9,13,3,0,3,2,0,0,0,0,3,0,2,0,0,3,3,0,0,0,0,0,2,0,2,0,0,2,2,7,0,8,7,1,6,0,0,0,0,4,2,0,3,1,35,10,2,0.0,0.0,0.0,0.0,0.0,0.2800252118238319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19487208542636295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3183059425968481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.293252566875151,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29943378698682643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29302920873008553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2124821997107664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4557714393809587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3054371185638351,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19455688621316394,0.0,0.0,0.0,0.0,0.2474976861616633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2035655261386483,0.0,0.0,0.18453662625255265 fitness,Mafek,2018/01/21,"Fitness for goalkeeping Getting back into football (soccer) after ten years out of the game. I loved playing in goal, my once great and graceful dives are now nothing more than flops. I'm just looking for a simple lifting routine to give me whole body strength to make me a better keeper, would BB squats, deadlift, bench press and chin ups be enough to complete this? I've also heard a lot about plyos, this is a new world to me!! Any help appreciated.",4.4788403361344535,6.527145388235298,4.2774789915966425,86.02294117647061,71.58823529411767,5.798319327731093,28.61344537815126,6.18269132825596,1.246226890756302,358,14,65,2,7,109,72,85,0.0,0.695,0.305,0.9814,0,0,0,0,0,0,13,0,0,0,3,5,6,0,0,5,0,4,2,1,1,0,8,11,3,0,1,1,0,1,0,0,1,0,1,0,0,2,4,0,0,0,3,0,0,0,0,0,1,1,3,5,6,14,8,4,11,0,0,1,1,5,6,0,1,5,41,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19642216680966926,0.0,0.0,0.0,0.1670299729647945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18886656258029935,0.0,0.0,0.0,0.0,0.0,0.0,0.21723086526000596,0.0,0.2728283677478026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25752782025017706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25379104284285275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1283262742216991,0.2356210150220519,0.0,0.0,0.0,0.27079683653248315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16463385956173485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20625887764483866,0.0,0.0,0.2088172784069394,0.2216815736782251,0.0,0.16395320848222927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23722125596405064,0.0,0.0,0.0,0.2356789442759396,0.0,0.0,0.2615772059916249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27422587680142885,0.0,0.0,0.0,0.0,0.0,0.0,0.17448134889668887,0.0,0.0,0.15817117996423102 fitness,okashii_person,2018/01/21,"Failing to make recommended protein intake everyday. I live in India, and vegetarian, if that helps. I'm a beginner and I read the FAQ which says I should be eating ~100grams of protein everyday (I weigh 65kg). But I can't even get to 50 grams per day and trying to eat more protein rich foods increases my carbs/fat over the limit and I cross my calorie goal. What am I doing wrong? ",2.7146240601503777,4.838722868421055,4.636390977443612,81.15973684210526,76.89473684210526,7.5007518796992505,26.646616541353374,8.418075326091056,2.020314285714286,302,12,58,6,7,103,59,76,0.086,0.8029999999999999,0.111,0.2212,0,0,0,0,0,0,11,0,0,0,3,1,3,0,0,3,0,5,4,0,1,0,9,8,6,0,2,2,0,0,0,0,1,0,1,0,0,3,4,4,1,0,1,1,2,1,2,0,0,0,1,9,1,6,6,2,8,0,1,0,0,2,2,0,1,4,34,12,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18822723849355927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5972966279661872,0.0,0.0,0.0,0.0,0.0,0.1927725015236935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35292142696854284,0.0,0.0,0.0,0.15248616773026955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1956293555273138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2577200321224552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19482055876839005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2919415925315372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2321008622689892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1981555540723579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3191059470730545,0.0,0.0 fitness,jmctan30,2018/01/21,"Legs Day questions 1. If i will do dumbbell lunges, is there a difference between doing them if the dumbbells are on your side of the body / dumbbells resting on your shoulder? 2. If i dont have access to a seated calf machine, will putting barbell/ez bar/plates on your legs act the same as the machine? 3. What is the best or the simplest form to workout your shin muscles? Is it safe to directly workout your shins? 4. Are front squats/lunges enough to replace leg extensions? Thanks!",1.7163963210702349,4.496460054347828,2.048260869565219,92.9823578595318,89.7608695652174,4.135117056856188,27.729096989966553,5.873414542411696,1.094239799331103,383,19,71,3,13,116,64,92,0.045,0.835,0.12,0.8765,0,0,0,0,0,0,16,0,5,1,1,1,3,0,0,8,0,11,6,6,0,0,7,12,5,0,3,4,0,0,0,0,2,0,0,0,0,2,0,0,1,1,2,0,3,1,0,0,0,0,0,8,3,10,10,5,8,0,0,0,0,7,4,0,5,1,49,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3423442965118409,0.0,0.0,0.3623532089985155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2103827817048898,0.0,0.0,0.0,0.0,0.3408270156660303,0.0,0.0,0.0,0.0,0.3823235382110056,0.0,0.0,0.0,0.0,0.0,0.0,0.3370690502176641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3279378811653422,0.3654373577507921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3003365051083132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,NatenLogansDad,2018/01/21,"How young is too young? Are there any real studies on lifting at an early age? My 11 and 12 year old sons have been curious about getting stronger but my father in law insists that they shouldn't get serious until at least 16 as they are still growing and maturing. . What's your take?",4.578214285714285,5.8152175357142895,4.830714285714286,85.36428571428574,70.07142857142857,7.742857142857144,30.07142857142857,8.07648339933343,2.0175857142857154,226,9,44,3,4,71,50,56,0.0,0.871,0.129,0.6568,0,0,0,0,0,0,5,0,1,2,0,5,1,0,0,1,0,6,0,0,1,0,7,9,6,0,1,1,2,0,0,0,1,0,0,0,0,2,2,0,0,0,0,0,1,1,1,0,0,1,0,5,0,7,7,1,13,0,0,0,0,5,4,0,0,8,29,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2881730641873716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4427968825213231,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4446675097630654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4823345532372091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33841731835886635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3186166983182797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2728891874156733 fitness,WinnieThePawn,2018/01/21,"Roller skating Hey guys, I wanted to ask if roller skating can be considered an exercise. You basically move every part of your body and it's fun. I have kind of a hard time running so i wondered if i can do roller skating instead? Thanks!",2.2102127659574435,4.6961202340425565,3.6419574468085116,85.69400000000002,80.70212765957447,6.313191489361702,28.54893617021277,7.554174236665415,1.9107225531914889,189,9,36,3,5,62,37,47,0.037000000000000005,0.823,0.141,0.7003,0,0,0,0,0,0,5,0,2,0,0,2,3,0,0,2,0,5,2,1,0,0,5,9,4,0,3,2,0,1,0,0,0,1,0,0,1,1,1,0,0,1,4,0,2,0,0,0,0,0,1,6,3,3,8,1,3,0,0,0,0,5,0,0,3,1,23,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2858120416166797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3395920728167917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25758689166709114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30271627828820513,0.0,0.0,0.27386996771169103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3183660274400749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32493778796442385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3310708878881926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28147093437966736,0.0,0.0,0.0,0.0,0.0,0.0,0.17827097830948788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18032480143213486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3315462274424699,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nojan2001,2018/01/21,"How long would it take me to get back lost muscle? Because of sickness, i have not worked out for nearly 3 weeks, and in this time i have been eating minimal amounts of food, so i have unfourtunately lost 6-7kg. I know most of it is water, but the weight loss is still pretty noticeable. How long would it take me to get it back if i start in the gym again and begin bulking?",5.891923076923074,4.618266782051286,6.386794871794872,84.00403846153849,67.07692307692308,9.338461538461539,28.474358974358967,8.07648339933343,1.5266820512820507,291,7,66,3,4,95,54,78,0.086,0.858,0.056,0.1053,0,0,0,0,0,0,9,0,0,0,4,7,3,0,0,2,0,8,5,0,2,0,12,17,7,0,3,3,0,1,0,0,2,1,0,0,0,5,3,4,0,1,1,0,0,1,3,0,0,3,1,7,0,10,12,2,14,0,3,0,0,0,4,0,2,10,45,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3058368586894581,0.0,0.12122904839216644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20349322527251704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24047388208484385,0.0,0.0,0.0,0.20780229204732864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10929351871487808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3519866354406376,0.0,0.0,0.4341792712554936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2264143316880788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20232185486877405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1407609102854284,0.0,0.15881750120518626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2990503447905481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11596244970505125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1595211791646596,0.2421695691970939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14477942069306785,0.0,0.0,0.2825424835260328,0.0,0.0,0.0 fitness,laidbackga,2018/01/21,"How important are the back to back rest days on SL 5x5? I travel frequently for my job and in order to make it to the gym I find that I'm frequently shifting my workout schedule. I never go more than one rest day so the actual days I workout don't follow the MWT schedule and shift around. I haven't noticed any stalling, other than my OHP getting significantly harder than my other lifts. Is this type of scheduling okay or are the one set of back to back rest days critical to progression?",5.687560137457048,6.130927051546394,6.407783505154638,77.91655498281789,67.14432989690721,9.765635738831616,31.630584192439862,9.725611199111238,2.9012625429553265,392,15,75,8,6,129,63,97,0.025,0.914,0.061,0.3296,1,0,0,0,0,0,6,0,0,0,1,7,1,0,0,5,1,5,0,0,2,1,8,10,5,0,0,1,0,0,0,0,0,0,0,0,0,5,3,0,0,1,4,0,3,3,0,0,2,0,0,9,1,14,10,4,22,0,0,0,0,0,3,0,1,14,54,14,2,0.0,0.0,0.1955173219363984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13624809171610278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17835819373110504,0.0,0.0,0.0,0.6162417028222705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5168489221017781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18312060001952168,0.0,0.0,0.0,0.0,0.0,0.10467708082206913,0.0,0.11386621429691475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19882116137450206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13373834282511932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1545259247649036,0.0,0.0,0.0,0.0,0.0,0.22810519618320504,0.0,0.0,0.2715311102232352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sorgenkind13,2018/01/21,"Wide vs close grip pull-ups? Which variant do you prefer? And could you please announce what differs between those two variants? Thanks and a nice rest weekend",3.769642857142859,7.0617552500000045,1.8900000000000008,93.98000000000002,85.78571428571428,2.8000000000000003,28.42857142857143,3.1291,0.6221857142857141,129,6,21,0,4,35,26,28,0.0,0.7290000000000001,0.271,0.8196,0,0,0,0,0,0,4,0,2,0,0,0,2,0,0,1,0,2,0,0,0,0,6,3,2,0,2,1,0,1,0,0,0,0,0,0,0,3,3,0,0,1,1,0,0,0,0,0,1,0,1,2,2,1,2,1,3,0,0,0,0,2,2,0,0,1,13,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3668857894631337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4800959650512899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5044101030924828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42306019661715016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44887993914628543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,unsavvylady,2018/01/21,Home gym My husband and I want to create a home gym and slowly want to begin buying equipment. What equipment would you recommend to create a good workout experience? What do you think is the most useful? ,2.69736842105263,5.682331894736844,3.8318947368421057,81.12626315789477,85.31578947368422,5.145263157894737,23.389473684210525,6.742157984588678,1.2246673684210534,164,6,26,2,5,53,27,38,0.0,0.64,0.36,0.9145,0,0,0,0,0,0,3,0,2,0,0,0,1,0,0,3,0,3,0,0,1,0,8,8,2,0,3,0,1,0,0,0,1,0,0,2,0,2,2,0,0,1,3,1,0,0,0,0,0,0,0,4,1,3,7,1,1,0,0,0,0,3,0,0,1,1,18,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3309204569532169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28374839655330103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6786811565993526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21676776314988966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2921809407602386,0.0,0.0,0.3990739697728137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24031726460138594,0.0,0.0,0.0 fitness,KickWhamStunner,2018/01/21,"32 years old, 5'8/167lbs and currently eating 3200 calories a day to cut 1.5lbs a week. Doesn't seem right. As the title suggests. I'm basically doing 50% GOMAD (2 pints of whole milk) plus my normal daily food intake. To CUT at a steady rate. I listen to fitness podcasts on the reg. I'm eating as much as WWE's The Big Show did on his cut. I'm a slim guy with a normal job. Should I go and get checked for a tapeworm or something? ",1.1016666666666666,3.1265800555555563,2.8633333333333333,92.345,81.77777777777777,4.888888888888889,21.11111111111111,5.82211442006289,0.05211111111111099,335,10,72,2,9,111,67,90,0.086,0.889,0.026,-0.6037,2,0,1,0,0,0,15,0,0,0,0,0,3,3,0,9,0,4,4,0,0,0,9,11,7,0,3,1,0,0,0,0,1,0,1,0,1,0,4,4,0,1,1,1,1,1,3,0,0,1,1,4,0,13,9,2,12,0,0,0,0,4,6,0,2,5,35,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14968096095080755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4749787223261796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2806481078485849,0.0,0.0,0.0,0.12125915622118505,0.0,0.13190395604568214,0.0,0.0,0.0,0.0,0.2298088306335965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23031676158574446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17061526117726794,0.0,0.0,0.0,0.0,0.0,0.4548042603518673,0.0,0.0,0.2435428484763478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1982063876192962,0.0,0.0,0.0,0.0,0.0,0.21128899957936595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17867674115975193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1861712245263348,0.0,0.0,0.0,0.0,0.2591238515778022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14946045879767866 fitness,caunteris2,2018/01/21,"Advice on program and bulk Hello. Been bulking lately, now at 77kg 1.90 from 73kg in 3 months. I am satisfied of the result I can see in the numbers. Been doing few programs, started with sl5x5 for few months,made a 6month break, and came back to gym with this program https://imgur.com/u3os8ID (some kg might be inaccurate) Should I continue doing it? My daily calories are 3000 right now,cause Im low on budget. Also I do monday-friday psychical work for 10hours, but most of the time I dont feel too much tired, creatine helps truly. my body: https://imgur.com/a/K5CoI",4.319714285714284,6.972711304761906,4.238333333333333,83.37750000000003,74.04761904761905,6.866666666666667,24.785714285714285,7.908726449838941,1.5631714285714289,457,15,79,7,10,140,82,105,0.054000000000000006,0.843,0.104,0.6187,0,0,0,0,0,0,29,0,0,0,1,4,1,0,0,4,0,12,2,1,1,0,12,16,4,0,1,1,0,1,0,0,2,1,0,0,0,2,5,0,0,1,1,1,1,1,1,0,0,3,2,7,0,13,10,5,16,0,1,1,0,2,7,0,3,7,50,9,4,0.0,0.0,0.0,0.0,0.0,0.2394099573241972,0.0,0.0,0.0,0.0,0.0,0.19592542358919807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1883889271582935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27213839652799504,0.0,0.0,0.0,0.28021331836429714,0.0,0.2516812193295331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.287136727535036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12387873680523635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16421750760449094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2646407078402859,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27636927794029154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2599049724787639,0.0,0.0,0.19555567653325506,0.0,0.18010228194997235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20922760637576635,0.0,0.0,0.0,0.0,0.19523229534321865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1734113866335673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14286074990565015,0.2815900392113672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1783620185993391,0.0,0.0,0.0,0.0,0.0,0.0 fitness,samzuck15,2018/01/21,"Playing basketball instead of running? I want to do some running and I really don't like it, plus I can't really do more than a mile. Should I go to my rec center and just play basketball for like an hour and do my aerobic activity that way? It's a lot more fun and I do it for an hour instead of 10-15 minutes. ",0.1892016806722694,2.0787986764705906,3.4691596638655464,87.49264705882356,84.29411764705883,7.4151260504201675,24.420168067226893,8.418075326091056,1.7190815126050418,242,10,55,6,7,88,41,68,0.073,0.782,0.145,0.5685,0,0,0,0,0,0,6,0,0,0,0,3,5,0,0,4,0,7,0,0,0,0,10,9,5,0,2,1,0,0,2,0,1,0,0,0,0,4,5,0,0,0,2,0,3,2,0,0,0,0,0,7,5,8,8,4,8,0,0,0,0,0,2,0,2,4,41,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1949406568442956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.675592098094777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3351550106495725,0.0,0.0,0.0,0.0,0.0,0.0,0.2916150889192335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4394823599429137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20231636065927194,0.2722656084795118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,iliketobefunny,2018/01/21,"Does stopping all upper body to let legs catch up a bit more sound stupid? I have always had a wide frame with broad shulders and broad chest but sadly got cursed with small knees, ankles and a bit of a high insert calves but I guess it doesn't look too bad. My legs are definitely the strongest part of me, I DO NOT skip leg day at all. I got them twice a week with heacy squats focusing hamstrings one day and quads the other. I reached a max of 315 on squats yesterday whole my bench one rep max is only 185 and shoulder press being 105. Yet my legs still look a bit small. Should I just pause upper body for a bit?",2.2926485325697925,4.044769259842521,2.756821760916249,95.86124552612743,76.8740157480315,5.563063707945597,18.63206871868289,6.11248444174946,-0.3749149606299218,484,9,109,3,11,149,87,127,0.058,0.8370000000000001,0.105,0.778,0,0,0,0,0,0,9,0,0,1,0,4,3,1,0,10,0,9,9,9,0,2,16,14,6,0,1,4,0,1,0,0,1,0,1,0,0,2,7,0,1,0,0,0,1,2,3,0,3,3,4,11,0,11,8,9,19,0,1,2,0,1,11,0,1,7,62,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12631365582647586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1267505681657041,0.0,0.0,0.0,0.0,0.0,0.0,0.6629255805154899,0.33724155845882664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19580292215750966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13284529977328388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2428241428322996,0.0,0.16722997128203493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16038998065883187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15523057191435138,0.0,0.0,0.0,0.0,0.0,0.25495539894595165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2057335618392281,0.11545430086076165,0.0,0.0,0.0,0.16438967680496575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12123141473903175,0.12691551109666002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12176855878109433,0.0,0.0,0.0,0.0,0.1694845056356807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Master_ERG,2018/01/21,Breathing exercises. Every time I go for a run or play a game of basketball I get winded. A friend suggested that I do some breathing exercises but I don’t know any. Is there a direction anyone can point me to that will teach me these techniques? Also is there anything else I can do to improve my breathing? ,2.802500000000002,5.249859583333336,4.436666666666671,81.06500000000003,78.16666666666666,7.333333333333335,28.33333333333333,8.344100000000001,2.334833333333333,245,11,45,5,6,82,42,60,0.0,0.8540000000000001,0.146,0.7912,0,0,0,0,0,0,5,0,0,0,0,3,2,0,0,4,0,8,5,3,0,0,4,11,3,0,0,2,0,0,0,1,1,2,0,0,0,3,0,0,0,1,4,0,2,1,0,0,0,0,0,8,2,4,10,1,4,0,0,0,0,3,1,0,2,1,33,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3160020009164539,0.0,0.0,0.0,0.26871613589845594,0.0,0.0,0.0,0.0,0.2762986698477338,0.0,0.3251754897104713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33009783985951063,0.0,0.0,0.0,0.0,0.0,0.0,0.3329316432556529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30529257512863084,0.0,0.20645001571286128,0.0,0.22457334066012608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21716457921322085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3735452878547901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23041564486937505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,_swiper,2018/01/21,"How Can I Use DXA Scan Information? Hey all, just got a DXA scan done by Body Spec. 26yo male, 5 foot 10, 200lbs. My resting metabolic rate (RMR) is 1,799 cal/day. Fat tissue: 48.8lbs Lean tissue: 147 lbs I am curious as to how to use the above information to aid in weight loss goals. Namely, I am wondering what to do with RMR, as I was planning on simply eating around 2,000 cal/day. Any information would be great, thank you!",2.2674999999999983,4.410776226190481,3.3954761904761916,89.42035714285717,78.40476190476191,7.057142857142857,21.214285714285715,8.07648339933343,0.8884571428571437,329,9,71,6,8,106,66,84,0.028,0.862,0.11,0.784,0,0,0,0,0,0,22,0,1,0,3,4,3,0,0,2,0,9,5,3,4,1,14,14,4,0,1,1,0,1,0,0,1,1,0,0,1,1,2,3,0,4,0,0,0,0,1,0,0,3,3,6,2,11,9,2,3,0,1,2,0,7,3,0,1,0,34,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1750202157817687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2291135909507578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2858797073784637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3319643186684599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26337855122118503,0.0,0.0,0.0,0.2633534467868058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20584205343660011,0.2837509934395137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2369514331961852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4445695579510917,0.0,0.0,0.0,0.0,0.0,0.3134069484107975,0.0,0.0,0.0,0.0,0.0,0.0,0.2791064517422393,0.0,0.0,0.0,0.18282804452245893,0.0,0.0,0.0 fitness,ikeeplosingpasswords,2018/01/21,"Temporary callous replacement / hand protection? I lost the callous below my ring finger doing DLs yesterday, exposing raw skin below. What's the best way to cover it up until the new skin hardens? Large band-aid? My ego will not survive wearing gloves.",4.700227272727275,7.9644994772727316,5.273818181818182,72.9257272727273,76.95454545454547,8.065454545454546,31.52727272727273,8.841846274778883,3.66204181818182,203,10,28,5,5,65,38,44,0.08900000000000001,0.75,0.161,0.6747,0,0,0,0,0,0,8,0,0,0,3,0,2,0,0,3,0,2,5,5,0,0,1,3,1,0,0,1,0,4,0,0,1,0,1,0,0,2,0,0,1,0,0,0,0,1,1,0,0,1,5,3,1,5,1,1,7,0,1,0,0,0,3,0,0,3,17,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5344424562572402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5559231744869173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4918515477884979,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4042310477390071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,eredin_breac_glas,2018/01/22,"Maximizing gains How can I maximize the gains made in the first year of lifting? I am doing a PPL program, but I read somewhere that to maximize noob gains in the first year, one should follow a simpler program like Starting Strength or Stronglift and ditch the complexity of PPL.Is this true ? I understand how important those programs are but I simply don't like how low volume and frequency they are . I ran a program that was high frequency and medium volume a month back and made pretty decent gains . Should I start PPL ? Btw, already know that a bodybuilding split is pretty shit for beginners and natties that's why I'm not interested in them",6.7077521008403345,8.051833252100844,6.374275210084032,75.85620273109244,65.21848739495798,9.64747899159664,34.202731092436984,9.827888789773867,3.4619319327731084,523,23,89,11,8,163,76,119,0.067,0.652,0.281,0.9822,0,0,0,0,0,0,9,0,0,2,7,4,7,1,0,9,0,10,1,1,5,1,20,19,11,0,2,4,0,0,2,0,2,0,0,0,0,6,5,0,0,3,1,0,2,2,2,0,3,4,0,9,5,7,13,0,16,0,1,0,0,2,5,1,1,11,57,15,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22759708248181934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15859008981117645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35086470265382025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21790973712741205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.113347155232009,0.0,0.0,0.0,0.0,0.0,0.0,0.20152230637629906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3903090343217793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16462322267186916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1397573158701037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4196517224496154,0.0,0.0,0.0,0.0,0.0,0.0,0.20630135339966046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21170808342060687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2919633101088806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21470888122450266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1861045207939839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2656307320190906 fitness,marcm6246,2018/01/22,"Lat isolation/grown while on a split routine like PHUL? Hey guys. So i've been on PHUL for a little over a year now and I love it. I've seen some pretty good results on it - my chest has grown, so have my legs and parts of my back... But one part of my back has lagged a lot in progress... My lats. Right now for lat work, PHUL has: Bent over row: 3x5 Lat Pulldown: 3x10 Seated Cable Rows: 3x12 One arm dumbbell row: 3x12 I've really been trying to work on isolating the lats in these exercises and i'm seeing a slight bit of progress... But I really want to try and grow them to match the rest of my gains... How can I do that while still on PHUL? Any advice would be greatly appreciated. Thanks!",0.26546277252159456,2.515399643356645,1.7185602632661483,97.72363225010288,87.53146853146852,5.04302756067462,16.104072398190045,6.522977012572876,-0.517364129987659,531,11,125,6,17,170,88,143,0.027000000000000003,0.8240000000000001,0.149,0.9572,0,1,0,0,0,0,28,0,0,1,5,8,5,0,0,7,0,10,5,3,2,0,12,16,11,0,2,2,0,0,1,0,1,1,0,0,1,4,4,0,0,0,1,0,2,0,0,0,2,3,2,10,5,18,11,6,22,0,0,2,1,4,12,0,2,9,72,14,2,0.0,0.0,0.0,0.0,0.0,0.18487249154559196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12865444411527474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29094805189069456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20654448390124308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1586820622284727,0.0,0.2085806269010457,0.0,0.1873260338435268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09242778429994282,0.18961624929477647,0.0,0.0,0.0,0.0,0.0,0.16084101792180644,0.17074971112030715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2563976023867129,0.0,0.0,0.0,0.0,0.4097447068248161,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1924723847257154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2423975741237229,0.0,0.0,0.0,0.0,0.16156566469968986,0.0,0.0,0.0,0.0,0.15075847835931994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15108591809306893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17417905002576495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2568926995345548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11158808520942204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2754624840512289,0.0,0.0,0.1343938489142797,0.0,0.0,0.12183097962689815 fitness,ThonMaker_KDplusKG,2018/01/22,"Getting a home gym Thinking of getting some gym equipment for my house. Brother agreed to split the cost so shouldn't be too expensive. Was thinking about getting a half rack and bench for squats and benching. Also pull bar and some dumbells. I'm a novice so I'm not sure this is enough to get a well rounded workout. Anything I should add without getting too pricey? Also what's a good routine for this set up?",2.9398750000000007,5.421355237500002,2.9125000000000014,91.9925,77.875,4.5,30.0,5.148860815047168,1.0986250000000002,329,16,62,1,8,99,57,80,0.029,0.872,0.099,0.6409999999999999,0,0,0,0,0,0,7,0,0,0,0,8,3,0,0,6,0,5,1,0,0,1,13,14,7,0,2,2,1,1,0,0,2,0,0,1,0,3,4,1,0,2,4,2,1,3,0,1,1,1,1,2,3,9,10,3,3,0,0,1,0,1,1,0,2,0,40,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3724947236561233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19165409368953729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24064449014492315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6083944194082506,0.0,0.0,0.1953426550337688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2336143228682576,0.0,0.0,0.2687314575342248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21950233047388545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2984615306643781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20940205245375293,0.0,0.0,0.0,0.0,0.2245040535960061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,cdmedlicott,2018/01/22,"Complete beginner with a 16kg kettlebell. Any advice/tips to follow would be great! For background - I've only ever consistently cycled & ran. Recently started yoga/stretching routine as my posture is shit & I've been getting quite tight. I listen to the Joe Rogan podcast regularly (bet that's fairly common on here!) & had a voucher for a sports shop, so I picked up my first kettlebell. Currently planning on working on learning basic movements & trying (!!!) to nail one circuit of this Onnit beginner workout which has been kicking my ass for the past week. So yeah, any advice is appreciated. If there's a better/more effective beginner routine then let me know.",5.80425,8.24191759166667,6.593333333333334,69.165,68.91666666666666,8.466666666666667,35.33333333333333,9.120678840339163,3.8332333333333333,541,28,77,11,10,178,91,120,0.058,0.826,0.116,0.7941,1,0,0,0,0,0,30,0,0,0,5,5,2,1,0,6,1,9,2,2,2,1,10,15,5,0,2,1,0,1,0,0,1,0,1,0,0,3,1,0,1,3,3,2,3,0,1,0,2,4,2,6,1,13,8,0,19,0,0,0,1,1,4,2,2,12,46,9,2,0.0,0.0,0.0,0.0,0.0,0.1637854238710097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7264164557611202,0.0,0.22795952481781584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14823640314804878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17573468548657406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15161179643143535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.142567998255079,0.0,0.0,0.0,0.0,0.08756870390976193,0.0,0.0,0.0,0.0,0.18478934373989214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09211343806948366,0.0,0.0,0.0,0.0,0.17139140024519411,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11357609137880333,0.1274740796534193,0.0,0.0,0.0,0.0,0.16000160824898746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17827263843954572,0.0,0.0,0.0,0.0,0.16549351432850634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17204807117617066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11863440343618385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11379540387775508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13444570575212514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12202123564653045,0.0,0.0,0.11906451482346878,0.0,0.0,0.0 fitness,MakingYouMad,2018/01/22,"PPL with 5/3/1 Hey guys, I've seen a recommended amendment to the Reddit PPL is to do the compound lift using a 5/3/1 scheme. Does anyone have a recommended version of the 5/3/1 to run with PPL? I've looked into the beginner version in the Wiki, but it doesn't seem like it has enough 'hard' sets. Admittedly, I haven't run it so maybe weeks two and three are harder than they look, but week one appears easy? What about doing the FSL sets as 5 x 8 instead of 5 x 5? Some of the variations in the book look interesting, but will maybe take too long following a full PPL routine? Any advice is hugely appreciated. If relevant: 28 M/80 kg/6', lifting about a year at maintenance with lifts in the novice range. Looking to progress into intermediate territory.",5.3622916666666685,6.603070645833334,6.0871111111111125,77.069,68.2361111111111,9.093333333333334,29.677777777777766,9.3871,2.560666111111111,599,22,113,12,10,196,96,144,0.018000000000000002,0.845,0.13699999999999998,0.9523,0,0,0,0,0,0,24,0,0,1,1,5,2,0,0,14,0,10,0,0,1,0,15,21,7,0,1,4,0,1,1,0,1,0,1,0,1,4,6,0,0,2,1,0,4,2,0,0,3,1,7,2,2,20,19,5,19,0,0,5,0,4,8,0,4,6,64,6,1,0.0,0.0,0.0,0.0,0.0,0.1833458911306919,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1275920690365212,0.0,0.0,0.0,0.0,0.1311924155207146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16419271916674694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1938677453182681,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1857791730931994,0.0,0.0,0.16807598330770576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09166455396382878,0.0,0.0,0.16604304727993294,0.6302341187926208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3769909385347502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12714018862501122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17080760350818922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14107135197612233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1832832743303688,0.0,0.0,0.1620485652936217,0.0,0.0,0.0,0.0,0.301004413545756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12082494988990923 fitness,MagicMoa,2018/01/22,"Is it necessary to include a low-rep bicep exercise? I'm currently running nSun's 5-day routine on a bulk, and I do incline dumbbell curls and hammer curls for my biceps. I'd like to add a third day of biceps, and I've heard that it's good to include a heavy exercise in the lower rep range, such as weighted chinups. Unfortunately I can't do chinups due to golfer's elbow, so I was thinking of doing strict barbell curls for 3 sets of 5. Would this be useful for maximizing bicep growth? Or is programming a heavy bicep movement actually necessary? ",6.854890965732089,6.7189227289719655,8.12761682242991,68.55472741433024,64.70093457943925,10.497819314641744,37.459501557632386,10.125756701596842,3.987761370716511,440,21,75,9,6,152,73,107,0.063,0.823,0.113,0.7219,2,0,0,0,0,0,12,0,0,0,0,2,2,0,0,6,0,9,9,6,1,0,8,13,6,0,1,1,0,1,1,0,1,2,2,0,0,4,4,1,0,1,2,0,3,1,0,0,1,2,3,4,2,13,9,0,9,0,0,0,0,1,2,0,1,4,43,8,1,0.0,0.0,0.37694511348389775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4982261256091186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3239860785903861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18871266838605133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2475070816287413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3336144217399221,0.0,0.0,0.0,0.0,0.0,0.4703744374455994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2743960816044493,0.0,0.0,0.0 fitness,Denelectro,2018/01/22,"IIFYM vs calories in < calories out. Same average calorie intake but one makes me feel absolutely awful. Started the year off ready to shed some pounds. Kept a strict diet of between 1300 to 1350 calories/day, following IIFYM. For 2 weeks I felt exhausted, weak, dizzy and all around bad. Didn't want to give up so I switched over to eating whatever I felt like, (usually low protein, high carb) so long as it was under ~1450 calories. I've done that for 10 days and averaged out to the same calorie count as before BUT I feel totally fine! I don't feel hungry all the time, I can climb a set of stairs without my heart feeling like it is going to explode and I don't fall asleep the moment I sit down. What gives? ",2.766268412438624,4.90729260992908,3.6201418439716337,88.42615384615387,76.80141843971631,6.60796508456083,25.739770867430444,7.61054688173877,1.3706045826513915,562,21,112,8,13,179,101,141,0.163,0.754,0.083,-0.9018,0,0,0,0,0,0,21,0,0,0,1,3,7,0,0,6,1,7,6,2,1,3,25,21,9,0,1,4,0,6,2,0,0,2,0,0,0,4,6,2,1,6,0,0,4,4,4,0,1,6,6,10,3,23,15,6,26,0,1,0,0,2,12,0,1,10,64,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1687879840799809,0.0,0.0,0.0,0.0,0.15831163192463138,0.0,0.0,0.16133925474297334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2445581159197853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1940309805544636,0.0,0.0,0.0,0.19401248611747815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3834784302255589,0.1354533166083005,0.36409963461732736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36377135383020975,0.1077564667142263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2246819533448359,0.0,0.200327303852908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1852621219903499,0.0,0.0,0.1677937978783107,0.0,0.0,0.0,0.0,0.0,0.0,0.1265623115340652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1284807491902352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13420286653800242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11055976499178582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20882229817881726,0.0,0.11183350121025402,0.0,0.15208909543145918,0.0,0.0,0.0,0.0,0.0,0.0,0.1827717343617121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12209892285525772 fitness,CovertNeophyte,2018/01/22,"45 year old at a fitness/program crossroads, need advice. Over the hill desk jockey needs program advice... is probably a better title! **Stats** *Age: 45 *Weight/Height: 170/5'10 *Current 1RM: Bench 200lbs, Squat 175, Dead 250lbs *Current program: I am riding linear progression again right now (GSLP), after a year off due to injury. First reset is done. Experience tells me I can expect one more reset, maybe two, before totally stalling out. **Goals** 1. I want to feel fit and athletic. 2. I don't want to walk around with crippling soreness or accumulated injuries. 3. I want to look somewhat good naked. Really, I am not all that interested in getting PRs in lifts anymore. If I get them as a product of achieving the above goals, great, but as a goal by itself, I have no interest. I really just want to be able to hike, rock climb, play pickup hockey, run around with the dogs, lift crap around our property without feeling weak and old and sore. I want to look good in a tshirt, or without one. **Addition info and thoughts:** LP programs are really starting to wear me down. I think it is a product of age. The soreness and injuries I accumulate while hitting LP hard are getting harder to deal with. I've started to tone back workouts to twice a week, instead of three. For example, I squatted heavy (for me) on Saturday. I can barely sit down on the toilet today. It is bad. And this is 2 months in, and my legs still get that sore. As far as squatting goes. It has always been my nemesis. For whatever reason. I have really long, lanky legs. I always blamed it on that. I also sit at a desk all day and have for the last 25 years. My hips are inflexible and cranky. Whatever the issue, my bench press and all other lifts have always been ok. My squats, horrible. My plan is to ride this current LP until stall, and then switch to a program that hopefully addresses everything I've written above. Keeps me working out, keeps me fit, helps me reduce the dad bod look. Problem is, I don't know what that program is. Should I swap over to something more ""functional fitness"" based? Crossfitty? Should I go bro splitty or PPL? I'm just not as well read of informed on ""next stage"" programming as I am on ""beginner strength"" programs. And that is even more so when it comes to programs for people in their mid 40s. If I were 20 again, I'd have a good idea of what I might do next. But now? No clue. Need some advice! ",1.5633660130718958,4.26090595206972,2.7155043572984745,89.21926960784315,87.51851851851852,5.500087145969499,23.118409586056643,7.03164865440522,1.0545157298474952,1868,71,356,28,60,596,253,459,0.1,0.789,0.111,0.5177,3,0,1,0,0,0,107,1,0,2,11,17,16,1,0,19,1,34,10,5,1,4,66,64,31,1,15,13,2,4,0,0,3,5,0,1,0,17,22,0,2,9,5,0,7,8,4,1,6,6,7,38,12,61,53,9,73,0,0,3,0,9,28,1,9,35,223,55,16,0.09144466547749673,0.0,0.0,0.0,0.0,0.2680760062914703,0.0,0.0,0.0,0.0,0.0,0.07312826594430645,0.2282678614700845,0.0,0.0,0.0,0.0,0.0,0.0,0.0906885362390648,0.0,0.0,0.0,0.24421541900968435,0.0,0.0,0.0,0.07031530320985765,0.076352476027481,0.0,0.0,0.07781267510348931,0.0,0.0,0.08087537544292844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07877148224482286,0.0,0.0,0.0,0.0,0.0,0.0,0.05897424420456025,0.09427543478551242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09357964169320347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060398339112706416,0.0,0.0,0.0,0.08218456894510567,0.08945042969257264,0.0,0.0,0.09247434094038133,0.0,0.0,0.0,0.0,0.07778278574062969,0.0,0.0,0.0,0.0,0.19110425389044128,0.0,0.05197011073400428,0.2300983405192703,0.0,0.10081806651696848,0.0,0.0,0.0,0.0,0.08191645870504607,0.0,0.0,0.0,0.0,0.0,0.06129343169874595,0.0,0.0,0.09082518606344928,0.0,0.0,0.0,0.10322989664115642,0.0,0.0954444726885484,0.0,0.16256044060995736,0.0,0.0,0.05025559666182772,0.07453960732107788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08092565135177791,0.2303714642207596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.091868457470576,0.0,0.0,0.0,0.0,0.09700833919096638,0.0,0.0,0.07299025955114012,0.0,0.0,0.2034151822812445,0.0,0.0,0.1945048783048581,0.0,0.0,0.0,0.0,0.19191158754036391,0.0,0.1239305438681912,0.0,0.0,0.0,0.0,0.0,0.0,0.06339621708493096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09859281582120713,0.08750019499013438,0.0,0.0,0.0,0.0,0.09146941170266504,0.0,0.2343271771174716,0.09402034619839514,0.0,0.0,0.0,0.07809324467261873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07039857106671896,0.0,0.0,0.12945000977616475,0.0,0.07302782797421878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07992666821411687,0.0,0.0,0.0,0.0,0.058594049264221376,0.0,0.07259684992087811,0.0,0.0,0.0866788505285833,0.0,0.0,0.0,0.0,0.08932815074193258,0.0,0.0,0.0,0.0,0.0,0.26968216474106915,0.0,0.07335139478885641,0.11135496721527896,0.08221973632710235,0.0,0.0,0.0,0.0,0.17629878861961892,0.0,0.06657280556832705,0.0,0.0,0.0,0.0,0.0,0.17666209930914448 fitness,SomeRandomWeirdGuy,2018/01/22,"Is it time to move on from GSLP? Heyo, I'm back again. I posted here months ago about something or other when I was first starting out. I've been doing intermittent fasting and GSLP since September of last year, as well as eating at a deficit. I started out with something around 500 calorie deficit but lowered it further to 1000 calories because I hated myself and wanted to lose weight faster. Been eating at least 140g of protein every day. I've more or less stuck to that this whole time. I do cheat days on Saturdays most weeks (even though I know you shouldn't) mostly because of family begging me to have dinner with them and junk (and occasional cravings). I started somewhere around 205 pounds (maybe a lil less) and as of this morning I am 166 pounds. I'm easily the best looking I've ever been, and I'm on the cusp of being a healthy weight BMI wise for my height (about 5'9, maybe a tad less). My lifts aren't amazing. Counting the bar I just hit 145 bench, 85 OHP, 205 squat and 165 deadlift. I stopped doing squats and deadlifts for at least a month or so because I had shit form and tweaked my back a bit, and then was just too scared to get back to them. I bought a belt and watched a shitload of videos and now I'm trying hardcore to keep my form good and make up for lost time on them. I've thrown a mix of accessories on, such as facepulls to try and fight shoulder pain, and leg raises and cable crunches to try to get some abs. But because of my lengthy ""cut"" (probably not muscle to cut to tbh, even though I've definitely gained some) I feel I'm kinda hitting my limits. I'm still going up 2.5 pounds each time on bench, but my OHP is basically stalled despite several deloads, and I'm not sure where I lie on squats and deadlifts due to my abstaining from them for a while. And I'm trying to take it slow on them so as to not hurt myself. From what I've read, due to me working out this entire time in a caloric deficit, when I finally start bulking I should still have some noob gains. Honestly it's a miracle I've progressed at all despite how little I've been eating. So my question is: should I stick to the linear progression or should I move on to 5/3/1 like the guide says, even though I haven't exactly used up my noob gains (hopefully)? A part of me wants to go to something with 4 or 5 days just because going to the gym makes me feel like I'm actually improving myself (a good feeling), but I'm starting college again as well as student teaching, and I feel like it'd be too much if I had to go to the gym more on top of going back to school after taking a semester off. So 5/3/1 is probably my best bet, on top of it being what the guide recommends.",6.903982162309369,5.525940851102941,6.844248366013073,81.87874727668847,65.12132352941177,9.750435729847496,34.11873638344227,8.401726058763845,2.4549652233115475,2109,76,444,23,27,672,257,544,0.1,0.7559999999999999,0.14400000000000002,0.9826,1,0,3,0,1,2,63,0,1,5,14,37,25,6,1,23,0,28,11,3,4,4,77,71,49,0,8,16,0,6,3,0,4,1,1,0,0,13,29,7,4,6,5,2,7,6,11,2,1,11,9,45,14,81,50,22,82,0,3,2,0,9,31,1,15,46,279,58,6,0.0,0.0,0.07437535743316069,0.0,0.0,0.0,0.06756046365396086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13569595039972054,0.0,0.0,0.0,0.23442013453690544,0.0,0.2323013808378832,0.0,0.0,0.0,0.15996698112380878,0.0,0.08320761281841335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14745812393838054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23396252556090216,0.0,0.0,0.0,0.0,0.0,0.15101890485720065,0.06894130509291484,0.06421486631775589,0.0,0.0,0.0,0.07184921324210591,0.0,0.15414743629674618,0.10889677148610252,0.0,0.08349038141556045,0.0,0.06482888598074572,0.0,0.0,0.0,0.0,0.07963893146750264,0.0,0.2165751940548984,0.1278519314168396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07524705123470535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07569921256255202,0.0,0.0,0.08159029502200997,0.0,0.0,0.0,0.0,0.06774385983310112,0.0,0.0,0.04188605891216052,0.06212582460316232,0.0,0.0,0.0,0.0,0.0,0.11170516604119073,0.07638797782149122,0.0,0.0,0.0640018449882797,0.08526567644442737,0.0831982479294578,0.0,0.0,0.0,0.10174890850205616,0.0,0.15313747631633087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12166900861392554,0.16201008118604174,0.05602717978435277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08109869138151142,0.0,0.0,0.08253398559938109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0729934043016514,0.0,0.1643464515839531,0.0,0.0,0.0,0.08537882988687909,0.0,0.0762361492396448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060609643939917336,0.0763050356663194,0.07713417947985933,0.0,0.0,0.0,0.08610184850063515,0.07823414038213053,0.0630462692378289,0.0,0.0,0.0,0.0,0.17602330233234975,0.0,0.0,0.2697287016682988,0.0,0.12173163221355755,0.06371959096687882,0.0,0.0,0.0,0.0,0.0,0.07183222961910775,0.0,0.11460917817346886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22464409678467012,0.0,0.222209425456215,0.0,0.0,0.0,0.0,0.20698135215238814,0.0,0.0,0.0,0.0,0.06582574219475552,0.0,0.0,0.08990778174151788,0.0,0.0611354962928709,0.1856199518762712,0.13705381881000098,0.0,0.0,0.08509191099663352,0.0,0.0,0.0,0.05548580936659686,0.0,0.0,0.0,0.0,0.0,0.049080298784110674 fitness,connorwaldo,2018/01/22,"Best Bodyspace Workout Program For Small Gym? I just finished the Jim Stoppani 12 week shortcut to size program, but a lot of the workouts I was unable to do or had to Jimmy rig it (no pun intended) in order to finish them due to my small gym. I have a nice set of dumbbells (from 5 all the way to 50s), a good bench, some small risers, workout mat, treadmill, and an Apollo 7000 series workout system. Does anybody have any good programs I should look into? I don't think I need a bigger gym, because I think what I have is plenty enough I just want to find a decent program to fit what I already have. Thanks! EDIT: Also, I really liked how Jim Stoppani 12 week shortcut to size program was 4 days a week. I'm sort of in a busy time, so 4 days a week is a great balance for me mentally. That'd be awesome of the work out someone suggests has a similar schedule. Maybe I'll just have to create my own.",2.596213768115941,4.124232135869568,4.072260869565221,87.71476811594204,75.46739130434783,5.776231884057971,27.48405797101449,6.079149491110277,1.0822910144927542,699,28,140,4,15,232,114,184,0.016,0.763,0.22,0.9913,0,0,0,0,0,0,24,0,0,1,2,6,7,0,0,15,0,16,0,0,2,1,20,23,6,0,3,5,0,0,1,0,1,0,0,0,0,4,3,0,0,3,7,0,0,2,0,0,0,3,1,15,7,21,17,6,24,0,0,1,0,2,9,0,4,12,86,19,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19460057372537126,0.14102265677428272,0.0,0.0,0.0,0.11992032737963056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10749798859894864,0.0,0.0,0.0,0.1850627044384224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2274552662117361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15432028639798973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1822110391537187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16117570549210153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29581884998334185,0.0,0.1944204666619227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08615302975691806,0.0,0.0,0.0,0.14808499153225402,0.0,0.0,0.14992181310094388,0.0,0.0,0.0,0.0,0.17716178250585893,0.0,0.0,0.0,0.17771380936832332,0.0,0.0,0.0,0.0,0.0,0.0,0.13075723439767736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11297082135343785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1494161478449401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1623543504105262,0.0,0.0,0.0,0.2259889084392283,0.0,0.0,0.102827913454984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10401257260876257,0.13997407959773078,0.5658117794890323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12838091795193435,0.0,0.0,0.0,0.0,0.0,0.0 fitness,pigeon12345,2018/01/22,"How do you make sure your muscle groups are proportionately strong? Hey all, So I've been wondering how do I know if my opposing muscle groups are proportionately strong compared to each other? Like I want to know if my back is lacking compared to my chest so I can bring it up to speed, etc. I want my body to transform proportionately, and to mitigate possible joint issues which I'm worried are currently developing. Right now I do a lot of calisthenics paired with a bench/weights for supplemental training. Are there certain strength benchmarks I can assess? E.G: If you bench X number, then you should also be able to row Y number.. Many thanks for your input!",5.92507285974499,7.70472930327869,6.139289617486341,75.1908652094718,67.44262295081967,9.028779599271402,30.76867030965392,9.444778638647367,2.849193806921676,533,21,94,11,9,170,81,122,0.018000000000000002,0.787,0.195,0.9592,1,0,0,0,0,0,16,0,5,0,3,8,7,0,0,2,0,13,2,2,3,3,21,22,10,0,7,3,0,0,1,0,1,0,0,0,0,3,3,0,1,3,0,0,1,0,0,0,0,1,0,15,7,12,19,5,8,0,0,0,0,8,2,0,5,6,63,18,0,0.2340258159623366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1871503604738821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1799514069235186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25994992419047386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26100064672865136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2442621500488641,0.0,0.0,0.0,0.0,0.25722893629814986,0.0,0.0,0.0,0.0,0.0,0.0,0.11433319257863142,0.0,0.0,0.0,0.0,0.0,0.0,0.1989603798888034,0.0,0.0,0.1562140493951026,0.2372654455815469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2638289444725441,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19985676813650136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22056656196273372,0.0,0.0,0.0,0.0,0.2154595289781406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27606897930880026,0.0,0.0,0.2849803969202326,0.0,0.0,0.0,0.0,0.0,0.0,0.2537910145382112,0.0,0.2376645759931921,0.0,0.0,0.0,0.0,0.0 fitness,petrichor4life,2018/01/22,"I'm doing Starting Strength and my deadlift is stalling I peaked at 225 x 1 x 5 for my deadlift about 3 weeks ago, but I have gone backwards since then. Last week I tried 205 x 2 x 5 to see how more reps at a lower weight would feel and failed. This week I tried again and the last rep was as close to failure as you can get without breaking form. My posterior chain is weak from 16 years of sitting at a desk 8+ hours a day not exercising enough. Additionally, I wore orthotic inserts for many years that shortened my hamstrings which has compounded the weakness. I have a bulging disc in my lower back, but lifting has never been a problem for that. In fact, I think it has made things better. I also have the classic trapezius tension that comes with years of slumping over a computer. Final note: I switched from mixed grip to overhand grip on my deadlift around the time I started stalling. I'm not sure if they coincided exactly though. Background: 6'1, 170, 42 year old Male I started lifting last April semi-seriously (1 to 2 days a week. Bodyweight and light weights at first due to chronic injuries, and getting form correct. I started lifting seriously in August, but my trainer left and I stalled without her. I've been doing Starting Strength three times a week since late October or early November. Because my original program with the trainer did not include shoulder press or power clean those lifts are not as advanced as the others. Here are my current lifts: Bench Press: 150 x 3 x 5 Shoulder Press: 92.5 x 3 x 5 Squat: 185 x 3 x 5 Deadlift: 225 x 1 x 5 Power clean: 105 x 5 x 3 Chinups: AMRAP x 2 (17/15) Wide Grip pullups: AMRAP x 2 (12/11) Dips: 10 x 2 band assisted (red) I go up 5 lbs every week on squats, and 2.5 on the presses. My deadlift is not moving. At this rate my squat will surpass my deadlift soon. I am dirty bulking and have gained 10 pounds since October. I tend to hit my protein target regularly and almost always on my lifting days. My goals are strength and gaining mass. I'd like to be about 180 at 13% body fat eventually. I'm between 15 and 17% body fat right now. I realize I'm still pretty weak, but I haven't been doing this long and I am proud of the progress I have made. Five years ago my wrists were so tweaked I couldn't hold a pint glass with one hand and my back was so messed up I had trouble carrying my older daughter. When I started lifting my trainer wanted me to learn deadlifts and I laughed at her, as in, I will never do that. So that fact that I am now doing 225 lb deadlifts is a serious accomplishment that I don't take for granted. It just want more! I'd love to hit 350 x 1 x 5 someday.",2.294237288135591,4.4010918116760855,3.4851333333333336,88.99129322033899,78.15254237288136,5.829920903954803,28.699096045197734,6.8313827282637405,1.4181781242937848,2076,96,421,21,50,672,271,531,0.108,0.7659999999999999,0.126,0.9333,5,0,0,0,0,0,67,0,1,1,15,19,19,0,1,18,0,39,16,8,4,7,58,67,34,0,6,15,1,11,1,0,3,7,0,2,1,16,21,4,1,4,2,0,5,12,10,0,4,12,14,51,9,50,48,5,83,0,1,2,1,8,25,0,4,52,228,67,7,0.0,0.0,0.0,0.0,0.0,0.0,0.15844716971272566,0.0,0.08949393814525017,0.0,0.0,0.07147138694152882,0.07436531981522583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07956073019435833,0.0,0.0,0.0,0.13744431592156284,0.0,0.054480822545335934,0.0,0.0,0.0,0.0,0.07904296892155407,0.0,0.1985460414844485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07698674397346117,0.0,0.0,0.0,0.0,0.0,0.0,0.17291416551590627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09234598171850904,0.0,0.0,0.0,0.07530042920992408,0.0,0.0,0.0,0.0,0.0,0.04518956738661346,0.0,0.0,0.09790352166089626,0.0,0.07602044852659877,0.0,0.0,0.0,0.0,0.09338718688050132,0.0,0.050792615491429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08801419422471783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21855225398227085,0.1008163986101011,0.0,0.09710379657004166,0.0,0.0,0.043663030230647534,0.0,0.0,0.07909210572096832,0.0,0.0,0.0,0.0,0.08066243126986783,0.16913338747785406,0.0,0.09060998026439566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0949891306265194,0.0,0.0,0.137859608813813,0.0,0.0,0.0,0.0,0.0,0.0,0.09378170776062504,0.0,0.060561314700278514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09092425634235324,0.0,0.08551768885593293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07632387334012491,0.0,0.0,0.0,0.0,0.07121854156719715,0.0,0.0,0.0,0.0,0.2217902834306885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37955111961808896,0.0,0.07137322461084776,0.0,0.0,0.0,0.0,0.0,0.0,0.08423279579309825,0.0,0.06719721462281215,0.0,0.0,0.0,0.0,0.0,0.059375309664430324,0.05726647437016408,0.08780831125955874,0.0,0.10422798377276678,0.0,0.0,0.0,0.0,0.12135651406951298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1054287728475188,0.0,0.4301367619175741,0.2176639592620916,0.0,0.0,0.0,0.0,0.0,0.17230435832229118,0.0,0.0,0.0,0.0,0.06348786495751693,0.0,0.0,0.28776572903749403 fitness,Th3MaN1,2018/01/22,"Can you still build muscles by increasing reps/sets instead of weights? I've been reading many places that increasing weights is the optimal way to build muscle. But I've been wondering, can your body make progress if you're not lifting heavier but instead upping the number of sets or reps? Is there a limit? ",5.0105263157894715,7.495796017543862,4.382315789473683,83.94821052631579,71.28070175438596,7.3670175438596495,34.20701754385965,8.238735603445708,2.880202807017544,251,13,43,4,5,75,42,57,0.0,0.897,0.103,0.5632,0,0,0,0,0,0,6,0,2,0,2,4,0,0,0,3,0,6,3,1,1,0,8,8,4,0,1,5,0,2,0,0,0,0,0,0,0,1,0,2,1,1,1,0,2,1,0,0,0,2,2,2,0,5,6,2,7,0,0,0,0,2,2,0,3,1,26,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3060238937953576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1839016949526062,0.2793187793613381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2878440368529957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27557950779486146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22001861074478374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21868300738980226,0.0,0.6709816207291823,0.0,0.0,0.0,0.0,0.0,0.0,0.2987733684521065,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,cptnhggns,2018/01/22,"Starting lifting, questions about rest days and overtaking. Im 35 years old, and play 5v5 soccer on Sundays and have started the starting strength routine which is three days a week. I haven't lifted in a while and was previously doing a bodyweight routine which was light on legs. Notably with starting strength there are squats on three of those days as well as deadlifts on one or two days depending on the week. The soccer games have a ton of sprints in them. Am I headed for overtraining or should I be fine with adequate rest? Is m/w/f with soccer on Sundays better or Tuesday/Thursday/Saturday? ",6.881874999999997,7.7068484375,6.1374999999999975,79.5575,64.625,8.542857142857143,37.42857142857143,8.418075326091056,3.1635928571428567,483,24,84,6,7,147,70,112,0.0,0.8370000000000001,0.163,0.9419,0,0,0,0,0,0,13,0,0,1,4,3,6,0,0,7,0,12,2,2,1,0,13,16,10,0,1,3,0,0,0,0,1,0,0,0,0,3,7,0,0,1,5,0,0,1,0,1,4,2,1,4,6,17,12,3,23,0,0,0,0,3,8,0,5,15,60,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17604428268995104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5134852709524749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20428357687446425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21500905277679014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20887036124038905,0.0,0.13488199330862505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22298248357134995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5635568055281204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1944437368637694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3193331371679148,0.0,0.17897060045026647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12818220783542 fitness,trwwjtizenketto,2018/01/22,"Anyone here working out 5minutes every hour? Sedentary work is killing me help pls :/ Is this safe or am I over exaggarating it? I think for a normal human body, moving 5 minutes every 60 minutes is just fine. I mean it feels natural whe I say it. Can it be a bit HIIT? Anyone dealing with sedentary lifestyle? I hear it's very unhealthy to sit a long period of time. How do you counter this, is just every day cardio enough? What does your body tell you, becuse mine is implicting it is not (aches, sores etc)",1.535,4.132263030303033,2.8840656565656566,89.07943181818182,85.36363636363637,4.916161616161617,22.391414141414145,6.42735559955562,0.6430868686868689,396,14,75,4,12,128,74,99,0.1,0.784,0.116,-0.5028,0,0,0,0,0,0,16,0,3,0,2,4,3,1,0,3,0,10,4,2,1,0,12,14,2,1,1,4,0,1,0,0,0,2,2,0,1,9,2,0,1,3,0,0,1,1,1,0,0,0,3,10,2,6,13,3,9,0,0,0,0,9,2,0,1,5,46,19,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2464286395128907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19238222516514716,0.3914724870566684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11364473770708455,0.18167095149635595,0.0,0.0,0.0,0.0,0.0,0.0,0.15420780325443004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18207822660551992,0.19652741314784414,0.0,0.0,0.4454087235209751,0.0,0.0,0.0,0.0,0.0,0.08910010092161988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1986082314618362,0.0,0.11811386584980528,0.0,0.0,0.0,0.17353725741310091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1949568880389494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15594560889576645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19195087621593732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1872897134170612,0.0,0.0,0.0,0.0,0.0,0.0,0.17265425925725822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14013403068148395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15402054519745945,0.0,0.0,0.0,0.0,0.1129120932305822,0.0,0.0,0.10275296279735452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14539664932214824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2565746837210757,0.0,0.0,0.0,0.0,0.0,0.0 fitness,thesocialist1,2018/01/22,"Deloading for stalled exercises only or all exercises in a routine? I'm on PHAT, which is working out for me but my numbers on squats, bench, and DL are stalling. I'm going to do a deload but was wondering: - do I deload just the for the stalled exercises (i.e. squat, bench, and DL) or for all exercises for the day? - do I deload for the hypertrophy part of the routine? Would really appreciate some advice. I've been searching on Google and on here and can't find the answers to my questions. 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Exhale when stretching out and inhale when retracting? Or do you inhale, flex core and hold breath, stretch out, retract, exhale, repeat? 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Surplus on lifting days, deficit on cardio days So I have a pretty decent grasp of what I'm doing (powerlifter, 231lbs, 105kg, with a 1415 total (525/325 with pause/565), and I want to do volume and hit a surplus on lifting days but I don't want to gain weight, so I plan on having a deficit on non-lifting or cardio days. The idea is a net deficit (3 days lifting, 4 days cardio) and slowly lose weight while retaining or gaining strength. Anyone have experience doing this?",4.34445112781955,5.724164136842109,4.7323308270676705,85.3063157894737,70.78947368421052,6.69172932330827,30.413533834586467,6.868970318607317,1.6768796992481203,383,16,73,3,7,121,58,95,0.184,0.69,0.126,-0.7805,1,0,0,0,0,0,19,0,0,0,5,3,3,1,0,6,0,9,5,0,1,1,15,13,10,0,2,3,0,2,0,0,0,3,0,0,0,2,5,2,1,2,0,0,0,1,2,0,0,0,2,5,1,10,12,1,12,0,1,0,0,0,5,1,2,7,43,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13381716495385554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7405446043258815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18720610993531547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21604443316408373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21410497753078414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1947019992138211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22576145985490995,0.0,0.0,0.4660979339281565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Neutrino_gambit,2018/01/22,"1 chin-ups day 1, 2 during day 2....365 on day 365. Hey All, Just wanted to ask a bit of advice. A new years resolution of mine is above. Throughout the year I am increasing my chinups, up to 365 during dec 31st (not all in one set!). I am not the workout type, but have a solid pullup bar, and enjoy them, so thought, why not! Going on day 22, so good so far, but curious what people's opinions were. What are your main pieces of advice? I assume the top one is to keep good form, but I expect there are many I just havent thought of! I appreciate any input. Cheers! EDIT: I apparently havent made it clear, sorry. This isnt 365 in a set. Its 365 in an entire day. 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I was wondering how doing my nsuns accessories at lunch would effect my main lifts after work if at all? Anyone do this?",4.908181818181816,7.5233295151515165,4.790909090909089,80.30636363636367,72.03030303030303,8.036363636363637,20.090909090909093,8.841846274778883,1.5242,146,3,24,3,3,45,23,33,0.0,1.0,0.0,0.0,0,0,0,0,0,0,4,0,0,0,3,1,0,0,0,0,0,5,2,0,2,1,6,6,3,0,2,1,0,0,0,0,1,0,0,0,0,1,0,2,0,2,0,0,0,0,0,0,0,1,0,3,0,5,4,3,7,0,0,0,0,0,4,0,2,3,20,4,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2989640258098636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4645516124661842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4636769908642064,0.6225461498125322,0.0,0.0,0.30373055513618397,0.0,0.0,0.0 fitness,Larrynho,2018/01/22,"Mini cut during bulk phases? TL;DR is it good to cut like 20-30% kcal ( carbs/fats) for say, 1 week , during bulks to reduce fat gains while not harming muscle gains? 180cm, 93kg...been lifting for some time,used to be very fat ( 160kg and untrained ). Ive gained strenght and fat when doing bulks, and lost lots of fat and muscle when cutting... I even got to 85kg bw but lost too much muscle. Nowadays Ive hit my sweet spot to lose fat while retaining most of the muscle, but I'm ""afraid"" of the bulk phase Im starting; I dont want to get excessive fat ( again ). For this Im upping the calories every week on small amounts, and training 5/3/1 BBB 5-6 days a week ( usually 2x squat and 2x deadlift; 170kg Dl, 140Kg Sq atg, 122,5 BP, 70Kg OHP). Is it viable/good to do a mini cut every 3-4 weeks for around 1 week, eating less carbs/fats ( probably less white rice and walnuts )? Will the bulk suffer too much? Will it help to make the bulk a bit less fat gaining aggresive? How about strenght gains? Thanks in advance !",2.45146054519369,4.031686082926832,3.2153802008608316,93.48797704447632,75.97560975609754,5.7991391678622675,21.814921090387372,6.2272716619740125,0.1668450502152079,777,20,170,5,17,245,129,205,0.093,0.767,0.14,0.8724,0,0,0,0,0,0,53,0,0,0,9,9,14,4,1,8,0,10,8,7,2,0,18,20,14,0,1,3,0,0,1,0,2,7,1,0,0,4,8,8,1,0,0,0,1,2,10,0,0,3,3,5,4,20,13,10,19,0,4,1,0,2,5,0,3,14,72,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12616759547125062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15472981180761372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09140256519669604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16610366991240674,0.0,0.0,0.14502269813971214,0.0,0.0,0.0,0.0,0.0,0.0936097308745912,0.0,0.23882320004254884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07404681171071423,0.0,0.0,0.2377487421798715,0.11335249393625994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0949970103481318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3061802170544335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06924093735353827,0.0,0.0,0.0,0.0,0.15855691111685835,0.3094247944101437,0.12049172151160195,0.0,0.0,0.09460426114201233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20837215948168214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15280630379535906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11270746128741915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10031551160908232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13048371528625144,0.0,0.0,0.0,0.0,0.0,0.0,0.08264249247902829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17048083001207026,0.0,0.15609290783114887,0.11694009759873232,0.083594599566655,0.0,0.568426584764829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Cesaro_Summability,2018/01/22,"Question about starting Bigger Leaner Stronger About to begin the program but unfortunately due to cash limitations at the moment I will be going to a Planet Fitness. Would it be more beneficial for me to begin the workouts using the Smith Machine or just replace all the barbell exercises with using dumbbells? The one I go to has dumbbells that go up to I think 70-80 range. Or should I use the dumbbells for bench and Smith for squats? I’m fairly new to lifting but I’ve always been in decent shape (runner, body weight stuff).",5.908701298701303,7.40834313131313,6.255007215007215,75.40727272727275,67.18181818181819,7.273304473304473,31.31457431457432,7.447530270364453,2.1865544011544005,426,17,70,4,7,137,70,99,0.07,0.8390000000000001,0.091,0.6248,0,0,0,0,0,0,9,0,0,0,1,3,0,0,0,8,0,7,3,1,3,1,16,18,5,0,2,5,0,1,0,0,3,1,1,0,0,3,2,1,1,2,3,1,4,0,0,0,1,1,2,5,0,16,12,2,16,0,0,0,0,1,6,0,3,6,48,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19396400395810293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2589297354737551,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3974408674648697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22513654852893605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1579595853741985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2611336012068497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1649945948165665,0.0,0.0,0.0,0.0,0.0,0.2668521658285556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14936578890536673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6039897642379785,0.0,0.0,0.0,0.0,0.0,0.2838619746459063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16559278599901928,0.0,0.0,0.0 fitness,jackosbourne78,2018/01/22,"Stalling two weeks into workout (n00b gainz) Hi /r/fitness readers. I've recently started working out after never having entered a gym before; I decided to use Ivysaur's 4-4-8, 3 day split (his 'improvement' of SS and SL). It's currently the third week of working out, and I just attended my tenth session. My starting lifts were as follows: *(4x4)* Bench: 66lbs Deadlift: 99lbs Squat: 55lbs OHP: 44lbs Row: 66lbs My current lifts are: *(4x4)* Bench: 88lbs Deadlift: 154lbs Squat: 110lbs OHP: 50lbs Row: 88lbs Now here's my problem, I am currently eating at around +800 caloric surplus (clean bulking), I get 1g of protein/lbs body weight, yet I seem to have stalled already so early on. Just today I attempted to lift 94lbs and I could only pump out 2,2,2,2. Why is this happening? I thought it was a form issue so I asked one of the powerlifters at my gym to check my form during my third set and he said everything seemed fine. Any ideas/tips as to why I'm already plateuaing? Possible poverty genetics? I'm 6'3 and 165lbs if that helps. ",1.3604615384615393,4.0411501487179535,2.133717948717948,91.3421153846154,93.66666666666666,5.06153846153846,26.5,6.742157984588678,1.4644153846153851,809,39,151,12,30,251,138,195,0.056,0.919,0.025,-0.6946,4,0,0,0,0,0,52,0,0,0,3,8,2,0,0,4,0,8,3,1,1,1,21,21,10,0,3,3,0,1,0,0,0,0,1,1,0,4,10,2,0,4,3,1,3,1,1,0,5,4,2,17,1,20,16,2,27,0,0,0,0,6,8,0,3,15,74,21,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3573742143665167,0.0,0.0,0.0,0.0,0.11011383975761502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14414664687478618,0.15137703670273767,0.0,0.0,0.0,0.0,0.0,0.0,0.13778535662500924,0.0,0.0,0.0,0.0,0.17986100718489184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12928309955202885,0.0,0.0,0.10442755320529187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16568862693699546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14552680686165306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08459858159300708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14318881571677355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10853421160691658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1690065364002359,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12488573383775955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10972386028946818,0.12315046183241606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18254492600885955,0.0,0.0,0.0,0.154939353459304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1598803676420851,0.0,0.0,0.0,0.15402675826834378,0.0,0.0,0.0,0.0,0.2948189683592232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2292212128473652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1285495305603742,0.0,0.0,0.1534849729307297,0.0,0.0,0.0,0.0,0.15817617233002493,0.0,0.0,0.13985030485386804,0.0,0.0,0.0,0.0,0.2597712538858908,0.19717975059098572,0.0,0.0,0.2922223614800504,0.0,0.0,0.0,0.0,0.2357651306695152,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GullibleGilbert,2018/01/22,"Are supplements that ""reduce muscle damage"" good or bad for gaining muscles? Hi there, I have a bunch of supplements that i ordered in a druge frenzy that i now take daily until they run out. i didnt order them for the weight lifting purposes but some of them do seem to have benefits in this regard. theres are 4 things i currently take that examine.com states that they ""reduce muscle damage"". the supplements are: Acetyl L-Carnitine Ashwagandha-extract Coenzyme Q10 and Vitamin C. now lets say they really do this and reduce biomarker of muscle damage. is that something i want when trying to gain muscle weight? or is it the opposite and i should avoid those substances because in my understanding it is exactly the muscle damage that needs to happen for the muscle to grow afterwards. thanks for your replies in advance",7.164999999999999,8.659384959459464,7.084702702702702,70.62921621621625,64.27027027027027,9.974054054054056,32.36756756756757,10.125756701596842,3.5855735135135136,666,26,102,15,10,212,90,148,0.11,0.762,0.128,0.4423,1,1,2,0,0,0,17,0,1,5,3,5,9,0,1,7,0,13,3,0,0,1,15,21,8,0,3,3,0,2,0,0,1,1,1,0,0,13,4,2,1,2,0,0,3,1,6,0,0,1,3,14,3,17,18,2,17,0,4,0,0,8,5,0,4,6,77,27,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19686575830474815,0.14372879350465118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19776038118565767,0.0,0.0,0.0,0.0,0.20849874120715695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24110017567769196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1748272668812228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15104617366317785,0.0,0.0,0.0,0.0,0.0,0.0,0.18750105933098665,0.0,0.0,0.0,0.21464450096604154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18151432406241985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35455318526341617,0.0,0.0,0.21707378164808308,0.0,0.0,0.15664120369937795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16007857936273542,0.0,0.0,0.2454544309910607,0.0,0.0,0.0,0.0,0.13906866319281608,0.0,0.0,0.5742310191471994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,anon293111,2018/01/22,"Powerlifting Belt on ATG High Bar Squats? I was gifted a 10cm wide, 13mm belt. I'm still squatting raw and I don't plan on using it soon. I've recently decided to switch from low bar to high bar squats so a couple of things: * High bar isn't as taxing on the core than LBBS. * Will the belt get in the way of the thighs and ribs when ATG? * Will the belt get in the way of the thighs when deadlifting? (without wearing the belt on my ribs) I saw WLers wearing tapered belts for their squats, but maybe it's because they use the same belts for Oly lifts. I don't want to open the belt yet since it would lower the resale value and it takes a while to break in. Should I sell it, keep it, or trade it for a tapered belt?",1.134295112781956,2.865878125000002,2.229812030075188,98.41368421052631,80.25,5.395488721804512,18.09398496240601,6.18269132825596,-0.4946199248120298,553,11,134,4,14,175,87,152,0.047,0.931,0.022,-0.3701,2,0,0,0,0,0,19,0,0,2,1,6,1,0,0,15,0,8,10,6,2,0,15,17,10,0,3,3,0,0,0,0,4,0,0,0,0,8,4,4,1,1,4,3,0,4,1,0,0,2,1,8,0,21,11,1,23,0,1,1,0,2,13,0,1,7,73,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12161883843659513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2207529206977476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.208470442673963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6323766567346469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17733277164338074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20043361261486886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19699107472965316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16503591164222586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15932815011047635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1500059435005839,0.0,0.0,0.0,0.0,0.0,0.13254491866733675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3446234489040708,0.0,0.0,0.11767558098853052,0.31672192556864304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1923195625330542,0.0,0.0,0.0,0.0,0.14172547384958006,0.0,0.0,0.0 fitness,Catrocantor,2018/01/22,How do I get better at rep work? Currently doing a mix bag of WIFLTD routine. Pretty consitently throughout my lifting life I have been good on the 1rm but drop off fast on the sets of 10. As in on the DL doing 495 1rm on an average day but barely able to do 335 for 10. Or doing 445 1rm on the squat but only able to get 275 for 10. Muscles are definitely getting tired but moreso it feels like i'm getting out of breath. What i have read indicates ~70-75% is common for a 10rm. Any thoughts on what would be a good way to improve these numbers? Kind of looking to get back into Crossfit and don't want to be on the floor dead before the WOD even starts.,2.9879562043795644,3.9709555693430687,4.481467153284672,87.33387956204382,73.5985401459854,6.93985401459854,25.37883211678832,7.1686216300943375,1.011041459854015,511,16,110,5,10,171,93,137,0.091,0.772,0.138,0.725,1,0,0,0,0,0,12,0,0,0,2,3,5,0,0,10,0,14,3,1,1,0,13,25,8,1,2,5,0,1,1,0,1,2,0,0,0,4,3,0,0,2,1,0,0,1,0,0,0,2,2,4,5,25,20,0,22,0,0,1,0,0,13,0,1,7,66,8,2,0.3819252540760813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12986113477337555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1468384727727517,0.0,0.0,0.0,0.16249513054729836,0.0,0.0,0.16889092520186488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12315509649556497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12612901414719674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09655644201537554,0.13642373891211326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4988504546780258,0.0,0.0,0.32034078279807043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1988581899393427,0.0,0.0,0.0,0.0,0.0,0.0,0.13488255091278492,0.09329469367591248,0.0,0.0,0.0,0.16036051154535685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14523568296797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19427764400135147,0.0,0.0,0.0,0.0,0.0,0.0,0.19101430423695367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13516433029677244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15160299513577227,0.0,0.2194834480429607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11263470509809775,0.15157724476415715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13902306683760474,0.0,0.0,0.13565437126239047,0.0,0.0,0.0 fitness,ArcheHoe,2018/01/22,"Is it better to run and lift on the same day or alternate? Ive been working out very inconsistently (5’11 165) and i can never figure out how i should workout. i usually run monday wednesday friday for an hour, to two and then workout out with weights on the others. but i never know if i’m being stupid because what if i’m giving my cardio too much rest and my muscles too much rest? Edit: Since this post has garnered a lot of attention for no reason, i’ll tell u the summary of the comments— 1. essentially do what the fuck you want as long as it makes sense 2. well what makes sense? -run light before a workout and then lift or -alternate, run hard one day, lift harder the next or -lift all week and run on the weekends 3. it’s preference, but try not to do things like run all week and then lift all the time next week. it’s inconsistent",3.9290350877192983,4.885827590643277,4.941769005847956,85.01335526315792,71.33918128654972,7.805263157894737,25.945906432748536,8.07648339933343,1.404032748538012,662,20,138,9,12,217,105,171,0.081,0.848,0.071,-0.598,0,0,0,0,0,0,20,0,1,0,2,4,5,2,0,11,0,9,3,0,4,5,36,17,20,0,5,8,0,2,1,0,1,1,0,0,0,10,11,1,0,5,4,0,6,4,2,1,2,1,3,8,3,16,14,9,32,0,0,0,1,3,6,1,6,20,89,18,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10033137360047104,0.0,0.14005234432090213,0.0,0.0,0.14556479279951304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21229140739390068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15215903947599144,0.0,0.15788789585607066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14743860257791874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1620861174692482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09045331134514686,0.0,0.0,0.0,0.0,0.0,0.0,0.08040942838104771,0.0,0.0,0.14565528267006264,0.0,0.0,0.0,0.13992691060675255,0.0,0.0,0.2197276597224416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2419823716264346,0.0,0.2538809671018373,0.0,0.3500826073929132,0.0,0.0,0.0,0.0,0.0,0.0,0.1115291511223617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15762989636445826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16922397130589828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13614897100915005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14385724745047399,0.0,0.0,0.0,0.10934501533320942,0.0,0.0,0.0,0.09597264038026664,0.0,0.0,0.0,0.0,0.11174451103254768,0.0,0.16077865088971327,0.0,0.0,0.0,0.1812705311736636,0.13580241345848118,0.09707832134877677,0.0,0.39606792026071896,0.20042395650239864,0.1479844614870561,0.0,0.0,0.0,0.0,0.0,0.0,0.1198220916510518,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sohnmai,2018/01/22,"HIIT, Cycling and Active Recovery Questions For a few months I've been doing some basic interval cardio and have just recently switched to HIIT, but I had a few questions. The HIIT workout I'm doing is 30 seconds HIIT, with 90 seconds rest x8. The first 4 gradually build up intensity (it still starts high) and the last 4 are all the same intensity, but a little higher than the previous 4 (according to the cycling machine I use) 1. Should I be aiming for a certain cadence during my active recovery cycle? I know 90rpm is considered optimal for general cycling purposes but does it matter? 2. I've been doing HIIT around 4-5x a week but after some reading apparently it's best to only do it 3x a week? I've read that doing endurance training on the off days is good but I'm not really sure what constitutes as a good endurance training program for use on off days doing HIIT. 3. The cycling machine has 4 levels (Beginning, Intermediate, Advanced, Elite) and 8 sub-levels per level. I'm not really sure how to go about with progression? Each progression basically just increases the resistance for the sprint section. How do I go about progressing? How do I find that right balance of intensity?",5.730498878923767,7.283236699551573,7.360423206278025,67.11624019058299,67.65470852017937,10.238677130044843,35.0137331838565,10.411451182825502,4.260103363228699,956,47,149,26,16,331,126,223,0.025,0.841,0.134,0.9747,1,0,0,0,0,0,29,0,0,0,7,9,6,0,0,17,0,19,1,0,5,4,36,29,13,0,1,9,0,0,0,0,1,1,0,0,0,7,8,0,0,4,3,0,4,2,0,0,3,3,0,7,6,23,24,11,28,0,0,0,0,2,12,0,4,12,103,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14653221507391884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1727414562756748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2123115732163108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1440458307694188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15044482445802002,0.14001184612437426,0.0,0.0,0.0,0.0,0.0,0.0,0.1870961827317343,0.2761235933246663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17391287497955366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09046190361666358,0.13417400689672887,0.0,0.0,0.0,0.0,0.0,0.0,0.16497617743533705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1313851245046657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12518855173478546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3687876912137965,0.0,0.3292965422736451,0.0,0.2108987249102401,0.0,0.16252632250112467,0.0,0.0,0.14057068350464666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1165073652029912,0.0,0.1314527490339383,0.0,0.0,0.0,0.0,0.0,0.0,0.3102741294424921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2843295406906149,0.0,0.0,0.0,0.0,0.2640703621603781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DannyLRQ,2018/01/22,"Training for Mass during Hockey Season? I play hockey 4 times a week, and i’m trying to put on some mass since i’m 5’11 138lbs & 16, playing with guys 30+ lbs heavier then me. My worry is if playing hockey every 2 days will have a big effect on my ability to gain lean muscle. I’m especially worried about training legs, since i’ve heard you should avoid cardio the days before and after leg day. What are some tips you could give me to help me make sure i’m putting on the weight i want to while playing hockey? Should i eat more? What should i be doing in general. Sorry for not asking a specific question just looking for some information that could help me along the way... Thanks in advance. :)",3.5926422498364943,5.207956230215828,4.448973185088295,85.6724002616089,73.02877697841727,6.493394375408764,24.14715500327011,6.980632752743323,0.9095985611510788,552,16,107,5,11,178,94,139,0.061,0.742,0.197,0.952,0,1,0,0,0,0,19,0,2,0,3,2,7,0,1,6,0,11,5,2,2,1,23,22,5,0,7,3,0,1,0,0,4,1,1,0,1,3,4,2,1,3,8,0,3,1,1,0,0,1,3,12,6,16,14,4,21,0,0,1,0,10,8,0,5,9,59,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1838699811098794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1586466801999707,0.0,0.0,0.0,0.0,0.0,0.0,0.1444022811177901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.270983433110377,0.0,0.0,0.3283275653616837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17364556198879788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14297964842510205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1627917935473072,0.0,0.0,0.0,0.0,0.0,0.16802977341774647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2274927919664719,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14250533902383605,0.0,0.0,0.0,0.0,0.0,0.11327613058690765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3411909321993829,0.19010294313728285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2807553430239432,0.0,0.0,0.0,0.0,0.0,0.0,0.18996536184783228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1599403304167799,0.0,0.0,0.0,0.0,0.1562370467651844,0.0,0.0,0.0,0.0,0.0,0.0,0.09895348958995967,0.0,0.0,0.0,0.0,0.11521522452004898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10009351230657734,0.1347000358458299,0.13612317937399215,0.2066489972012536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34467736609266697,0.0,0.0,0.0,0.0,0.0 fitness,DescendantofHuangdi,2018/01/22,Do squats compress the spine and is hanging from a pull up bar a good solution to decompress? Title. I squat 5x5 three times a week and load it pretty heavy. Every set of squats I tend to hang on a pull up bar after for 15 seconds cuz it feels good to stretch out. Do squats really decompress your spine that much and does hanging decompress? Thanks!,3.422990196078433,5.540299632352943,3.753529411764706,88.33754901960786,74.73529411764707,7.47450980392157,24.568627450980397,8.344100000000001,1.5144921568627456,277,9,55,5,6,86,48,68,0.0,0.7929999999999999,0.207,0.9307,0,0,0,0,0,0,6,0,1,0,0,0,3,0,0,5,0,3,4,2,1,0,6,6,4,0,0,0,0,1,0,0,0,0,0,0,0,3,4,2,0,1,2,0,5,0,0,0,2,0,1,3,3,11,6,1,14,0,0,0,0,1,5,0,0,3,32,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3026210954136341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2913602575530576,0.0,0.0,0.0,0.0,0.0,0.17485217721361546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5800988743313178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2542105040157462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3518135955357456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22153505871280368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3183758435990205,0.0,0.0,0.0,0.0,0.0,0.0,0.2016448811440968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2773883209128412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nilla-wafers,2018/01/22,"What should my expectations be using machines (vs free weights)? I have a chronic back condition that basically prevents me from doing compound lifts and basically anything that puts vertical - and to an extent, horizontal - pressure on my back. I can do bench press if I'm *very*, *very* careful, but otherwise, yeah... I'm relegated to machines and isolation exercises lest I want to irreparably hurt my back. Are machines *that* much more inefficient than free weights? Is there a resource for people who either can't or don't use free weights? I'm just trying to temper my expectations.",3.4142647058823528,6.593839519607848,4.596250000000001,73.464375,90.07843137254903,7.648039215686274,31.865196078431374,8.278499904357787,3.6549196078431367,469,26,72,13,16,153,71,102,0.121,0.7390000000000001,0.14,-0.2593,0,1,0,0,0,0,23,0,0,0,0,5,7,1,1,3,1,10,5,0,2,0,16,17,6,0,5,6,0,4,0,0,1,2,0,0,0,5,3,3,1,0,1,3,1,2,3,0,0,0,4,8,7,8,15,4,5,0,1,0,0,1,1,0,2,3,48,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15004973253121615,0.0,0.0,0.0,0.0,0.4206230696306459,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18590709953522144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19519802433367028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13404038801358406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12641113297745646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18330138942729188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12379643621572525,0.0,0.0,0.0,0.0,0.3149652743196383,0.0,0.3008980872583109,0.1075484612687872,0.0,0.0,0.6661205454653318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,KastIvegkonto,2018/01/22,"Tips for making big leaps in the weight lifted? My gym only has dumbbells that go up 2kg (4,4lbs) each. Currently I can do 40kg 12x3 overhead press and I want to progress. Previously I would just up the weight and do 8x3 for a week, then 10x3 and 12x3, but it doesn't work as well now at heavier weights. I can barely lift 44kg. Does anyone have any tips on how to progress here? Maybe doing 12x4 would help? I could also it with a barbell, since they are much more customizable and there are 0,5kg (1,1lbs) plates at my gym, but I have no idea how the strength translates, since they are slightly different exercises. I prefer dumbbells for overhead press.",2.5170612980769245,4.943323554687503,2.8156250000000007,92.41302884615385,79.078125,5.500961538461539,23.12740384615385,6.67199483983844,0.5161987980769229,517,17,107,5,13,158,87,128,0.058,0.823,0.119,0.8664,2,0,0,0,0,0,21,0,0,2,4,8,2,0,0,5,0,15,4,0,3,0,18,18,11,0,5,3,0,5,0,0,2,1,0,0,0,3,6,3,0,2,3,0,1,2,0,1,0,0,5,11,2,13,15,3,12,0,0,0,0,3,7,0,0,4,66,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14815039706089025,0.0,0.0,0.0,0.12598148782149532,0.0,0.0,0.0,0.0,0.1295363875121786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14791308038654366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19355471133346344,0.0,0.0,0.16212013180978282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10528613582065416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12417423175751867,0.0,0.0,0.0,0.0,0.0,0.0,0.2091332260987749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12366085422316744,0.0,0.1861161108620135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1361856164129374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14089671599594836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3064939221191223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1092697037751665,0.0,0.14860243330828316,0.6767813674213243,0.1665687874012864,0.0,0.0,0.0,0.0,0.0,0.0,0.13486970395163572,0.0,0.0,0.26320329867669184,0.0,0.0,0.0 fitness,MoistWarrior,2018/01/22,"Moving on from nSuns I've been following the nSuns 5 day Routine for the past 9 months, and my upper body lifts have been stalled for 1-2 months despite de-loading multiple times. So, I was wondering what programs I should move on to from here. Ideally, I would follow a 5-6 day program. I would consider myself an intermediate lifter with the following stats-- B: 245, S: 350, D: 425, OHP: 175.",7.095921052631577,6.393474118421054,7.656842105263159,74.00789473684213,64.39473684210526,11.284210526315787,37.42105263157895,10.686352973137794,3.9346947368421046,307,14,59,7,4,102,60,76,0.065,0.855,0.08,0.2732,0,0,0,0,0,0,19,0,0,0,1,2,1,0,0,5,0,7,1,1,0,0,7,11,2,0,4,0,0,0,0,0,3,0,0,0,0,1,2,0,0,1,0,0,5,0,0,0,0,3,0,6,1,8,5,0,14,0,0,0,0,0,3,0,1,6,30,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2926100256557633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3397795831439752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42053273082792997,0.5599662776821783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2514726097612653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15360745939720286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28567731076087605,0.0,0.0,0.0,0.3742645414666453,0.0,0.0,0.0 fitness,wotevenisalife,2018/01/22,"High Reps at a given weight are easy, add 5kg and I can't move the bar at all. Why? I'm having trouble finding an answer to an issue that I am having with my lifts, it occurs with most exercises but I'll use deadlifts as an example. So here goes: I am doing sets of deadlifts and I can easily do 100kg for 12-15 reps, so I decide to add some weight. I add 5kg and go to do another set and I can't even lift it off the ground. This isn't saying that my lifts aren't increasing over time because they are, but I still have this issue of not being able to do heavy weights and low reps Is there any particular reason why this would be happening? It's becoming really frustrating as it prevents me from measuring my lifts with 3RM's and 1RM's",2.405754716981132,3.4516870125786165,4.4944811320754745,86.43908018867926,75.10062893081759,8.067295597484277,23.312893081761004,8.59863814320734,1.310651572327044,581,16,130,11,12,201,98,159,0.062,0.893,0.044,-0.5646,0,0,0,0,0,0,12,0,0,1,0,6,3,1,0,6,0,20,5,0,2,1,25,25,12,0,1,3,0,3,0,0,1,1,1,0,0,9,12,4,1,4,2,0,3,5,3,0,0,1,4,13,0,17,21,4,14,0,1,0,0,2,7,0,2,2,83,22,0,0.17133634228521913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11651458812747564,0.1796610939769394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.104445043970636,0.1892275288412684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11316603816785804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15659831282913386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09737439176824746,0.0,0.0,0.0,0.0,0.0,0.15151216163585934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18102625264228786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3576612535330813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1821034166061549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10976244818569636,0.1761622958967165,0.0,0.0,0.0,0.0,0.0,0.13625353632243484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13682942427315195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09990759903687718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14797958826445773,0.0,0.0,0.0,0.0,0.0,0.6259245198721246,0.0,0.0,0.3092087984982992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12171242167960496,0.0,0.0,0.0 fitness,briocher,2018/01/22,"Looking for tips on progressing Hi, Basic information: Male, 180cm, 72kg. My current goal is to gain 6 kg muscle. My diet is lean and good, I eat 5-6 times a day. No injuries, non-smoker. I am 22 years old and have been working out for three years on a consistent basis. In the beginning I followed standard routines similar to the ones recommended on this site (Full body/splits). During all of last year I got really into the intensity of my exercises. Running 6 miles was more fun and enjoyable than running 2-3. Exercises that required me to use my whole body became more motivating than sitting on a bench and isolating one muscle group. I started incorporating leg exercises during every workout in the gym. I slowly got rid of workouts I felt were passive and focused more on core, squat variations, weighted dips, pull-ups, TRX-exercises, push-ups to row, row machine, spinning, resistance-band leg training, resistance-band shoulder/arms training. Usually I'd hit the gym 5 days a week, and run 3 days a week. My training was really enjoyable, and I looked forward to every session. A couple of months ago I hit a plateu, workouts were still intense but I was never sore, and I stopped increasing my lifts. Since then I have been following a split workout plan that is pretty passive and boring. Basically I enjoy working hard, pushing myself, sweating, feeling tired, and sore. Barely being able to walk the next day gives me satisfaction, and I want to experience this during/after as many workouts possible, but still build my body properly. Where can I learn more about routines similar to my needs? Where is the best place to start? What books are recommended? Is this type of training called anything? Are there any routines that incorporates everything I describe? When I was enjoying my training, I was following a self-made routine. I'd like to switch it up and follow something made by someone who has achieved results. ",6.0919109543751375,7.974155776504303,6.651876790830947,71.27991789728898,67.16618911174785,9.380692087282345,36.05918007493939,9.757249324022393,3.9502267136874583,1542,79,245,35,26,503,208,349,0.029,0.7959999999999999,0.175,0.9926,2,0,2,0,0,0,64,0,0,0,10,8,9,0,0,16,0,22,14,5,4,2,31,42,17,0,2,2,0,4,1,0,0,6,0,0,1,9,14,3,2,5,11,0,11,2,1,0,3,13,6,30,8,32,26,9,54,0,0,2,0,7,17,0,0,28,143,39,10,0.11978465801567642,0.0,0.0,0.0,0.0,0.0,0.10618187193820293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0814576750416078,0.0,0.0,0.0,0.0,0.0,0.0,0.09857256723258596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12570660846133325,0.0,0.0,0.26610750307451697,0.0,0.0,0.12231352856165074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1325394457537379,0.0,0.3090047795303989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12256960942269375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2018474812962901,0.0,0.10765472686515376,0.1171723804131241,0.0,0.0,0.060566722218993424,0.0,0.11501205643787407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11490835886494155,0.0,0.10046968799894307,0.19160546710378867,0.0,0.0,0.0,0.0,0.0,0.10730352547742553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09764048372811156,0.0,0.0,0.0,0.0,0.0,0.05852073334967424,0.0,0.0,0.0,0.20117788839229825,0.0,0.0,0.0,0.0,0.1133431396862975,0.0,0.12144284228239433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0956109712158151,0.0,0.0,0.08881880613273352,0.0923853127516192,0.0,0.1273923427269887,0.0,0.0,0.0,0.0,0.12569384863912642,0.0,0.1623383686454757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12514947276153168,0.0,0.0,0.13503920393708455,0.0,0.1218640605638371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1534742383726174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1249615223735564,0.0,0.0,0.09908710693106887,0.0,0.0,0.0,0.10149315202077504,0.09221608188937372,0.0,0.0,0.16956839494349413,0.0,0.1913203652469397,0.10014533770303896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06984739737164368,0.1376748433539841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10345548490845677,0.13192587775525186,0.0,0.07065209481112007,0.0,0.19216805472197265,0.14586544328834036,0.0,0.0,0.0,0.13373529291775066,0.0,0.0,0.0,0.17440931532760795,0.0,0.0,0.0,0.0,0.0,0.23141217740344705 fitness,ShepardGaming,2018/01/22,"4 month progress M/15 5’7 145-125 https://imgur.com/a/UpaFI After 6 months of fucking around i managed to gain 11 pounds of muscle but with 15 pounds of fat. In the past 4 months I cut the fat off and got a decent physique. When I bulked I followed coolcida ppl and ate 2800 calories per day which was way over my tdee. Looking back I had a terrible diet. I would eat protein pancakes for breakfast, a snack before going to the gym, a box of pop tarts when I got home and then rice and chicken for dinner. I have no idea what I was thinking After getting fat and looking in the mirror I decided to change myself and went on a cut. I switched from ppl to phat. Ive has around 5 cheat days in the past 4 months, but other than that I’ve strictly ate 1700-1800 calories a day with 21 minutes of cardio (6.2 mph 7 incline) on workout days and 35 minutes on rest days. My lifts are: Incline bench: 135x5 Db shoulder press: 100x5 Rows: 125x5 Dips: 45 lbs plate x5 (I can also do 5 chin ups with the 35 lbs plate) Squat: 155x5 (from 4 months ago, I had a bad knee injury and im getting back into squatting) Deadlift: 265x5 (same as above) My diet was Breakfast: big bowl of cereal with unsweetened almond milk mixed with protein powder Lunch: turkey sandwhich Pre workout: Gatorade energy bar Post workout: 8 oz chicken Dinner: egg omelet sandwhich Sometimes I would skip a post workout and have rice and chicken for dinner or replace cereal with protein pancakes. Either way I always hit 1 gram of protein per body weight, 50 grams of fats and the rest with carbs. I have to maintain my weight for around another month then I can finally bulk again, and this time I’m doing it clean. What do you think my body fat is right now ? I’m thinking of bulking for 4 months and doing a mini cut in the summer.",2.504798534798539,4.8688116980057,3.0459291819291816,91.08676923076924,78.74358974358975,5.037069597069596,24.55848595848596,6.025991092188313,0.6298113308913309,1410,51,274,9,35,438,199,351,0.08199999999999999,0.887,0.031,-0.9587,1,0,0,0,0,0,49,0,1,0,2,10,7,5,0,17,0,20,28,9,0,0,36,38,22,0,2,4,0,3,0,0,2,6,0,2,0,7,24,22,0,5,6,0,3,1,7,0,0,10,6,25,0,46,25,4,51,0,0,2,1,1,16,1,1,28,144,32,1,0.0,0.0,0.0,0.0,0.0,0.0,0.08885039207961375,0.0,0.0,0.0,0.0,0.08015619040393122,0.08340177782523069,0.0,0.0,0.0,0.10510290428678863,0.0,0.0,0.0,0.0,0.0,0.0,0.2676855163039755,0.0,0.0,0.0,0.15414578096770326,0.08369026021937084,0.0,0.0,0.08529079037898525,0.0,0.0,0.0,0.0,0.22267224670194508,0.0,0.0,0.0,0.0,0.0,0.0,0.10603308668813373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.323209547385467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10256324978513816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10980021039589387,0.0,0.0,0.0,0.0,0.0,0.09266367373671773,0.1047350758563697,0.0,0.05696465022814571,0.0,0.16033076612811206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10054174169833613,0.0,0.0,0.0,0.0,0.1131507105179882,0.10826870029258724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1683407340172665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5600344472366561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19136723314264714,0.0,0.0,0.0,0.0,0.0,0.0,0.19199076621633773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08559832382743067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0991328719691005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19267552875944774,0.0,0.0,0.05844659289697729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15912037444889218,0.0,0.2441132669911573,0.0,0.09291687523433093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1424051109022719,0.0,0.0,0.0 fitness,ieatgravel,2018/01/23,"Mobility Advice I've been trying to understand an issue I'm experiencing and I'm not confident that I'm coming to the right conclusions. I'm trying to do lying leg raises and I struggle to get my legs above 45 degrees. If I really try to push past that point, my knees start to bend. I'm also currently unable to touch my toes but I'm making progress. I'm not sure if this is a symptom of tight calves, hamstrings, quads, inactive glutes, or something else. I'm currently doing various stretches (calf stretches, hip flexor stretches, quads, hams), but I was hoping I could try to determine exactly where the imbalance/weakness is so I can attack it directly. Any advice on how to narrow it down would be greatly appreciated. Thank you.",4.81249836494441,6.7307953381294965,6.316599084368871,72.28247220405495,70.43884892086331,9.371092217135383,30.621975147155,9.800150414767053,3.3531956834532384,588,25,98,15,11,200,94,139,0.08900000000000001,0.799,0.112,0.7417,2,0,1,0,0,0,20,0,1,0,2,5,6,1,1,4,0,10,6,5,3,2,21,25,10,0,5,7,0,2,0,0,1,1,0,0,0,5,3,0,1,2,0,0,2,2,2,0,0,2,3,9,4,12,20,1,16,0,0,0,0,1,10,0,4,4,54,14,0,0.0,0.0,0.0,0.0,0.0,0.3615864211197295,0.0,0.0,0.0,0.0,0.0,0.14795535973896806,0.0,0.0,0.0,0.12581563546818453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2104797515025103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15937288874838826,0.0,0.0,0.0,0.14771835548773693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15455517529581292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09666200294405013,0.0,0.0,0.0,0.0,0.20397821700114635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18376031352378314,0.0,0.0,0.0,0.0,0.0,0.1931061964806476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12349805694207487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17661647640181946,0.0,0.0,0.0,0.0,0.17489771356847789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11852449028887335,0.0,0.0,0.0,0.0,0.15800065760509308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1424325569981146,0.0,0.0,0.13095362318061754,0.0,0.0,0.0,0.0,0.1934164517085092,0.0,0.0,0.0,0.17437318816245573,0.1923000366891566,0.0,0.0,0.0,0.17033572384488258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5024485312006414,0.0,0.0,0.1926057484066746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13142839814390636,0.0,0.0,0.0 fitness,SlapperPrimps,2018/01/23,"Will lifting give you flat feet/soles? Hey everyone. I just had a question: Generally, flat feet/soles are supposed to a bad thing as compared to having a good amount of arch. My questions is, with squatting and deadlifting (I wear flat shoes like converse/vans) will this have any impact on the arch of my feet and cause it to go away? Like is it detrimental to foot health(?) Lifting like this won't cause problems later in life with my feet?",4.138928571428572,6.1629702738095276,3.84,88.905,72.45238095238095,6.704761904761906,27.47619047619048,7.447530270364453,1.4129476190476191,349,13,68,4,7,105,58,84,0.04,0.804,0.156,0.8449,0,0,0,0,0,0,16,0,1,0,0,1,6,0,0,4,0,9,9,7,2,0,11,11,3,0,1,1,0,0,3,0,3,2,0,0,0,5,4,0,0,2,0,0,1,1,2,0,0,1,0,6,4,12,7,1,5,0,0,0,0,5,3,0,2,4,39,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15488638747400602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2139904728440241,0.0,0.1901722685986852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4679498882709408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.217636937725193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21849065279688573,0.12944274202781922,0.1910364740565967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24210100746113186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16087546963622534,0.3338199246257935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21793806108019345,0.0,0.0,0.5102925060237011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15131535986784653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Diego077,2018/01/23,"working out upper-body 3 times a week I´ve been following PHUL for 3 months now and I´m considering doing a 5 times a week split in which I would be hitting upper-body 3 times and lower body 2 times a week. As far as protein synthesis goes I know that it lasts around 48 hs post training so I want to make the most of this. However, I have my doubts on whether it can still be detrimental to my progress and gains or not. My split would consist in Day 1: Upper body hipertrophy day 2: lower body power day 3: upper body power day 4: lower body hipertrophy day 5: upper body hipertrophy ",6.837948717948716,5.799262495726495,6.840641025641028,80.75019230769233,65.06837606837607,9.509401709401713,32.32051282051282,8.344100000000001,2.2759128205128203,460,15,93,5,6,147,70,117,0.079,0.858,0.063,-0.2165,6,0,0,0,0,0,11,0,0,0,5,4,1,0,1,5,0,8,6,6,1,0,15,13,8,0,3,3,0,0,0,0,2,0,0,0,0,5,5,0,0,1,0,0,1,1,1,0,0,1,0,7,0,11,7,1,27,0,0,0,0,0,9,0,3,16,46,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08570571068167862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8555240529788578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3104490411762005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05291056123851385,0.0784774775314195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06426472189159578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07684627890865373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09220542797806314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07688583204267208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22455634583396225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05678585327912562,0.0,0.23167947793090896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07008979576036217,0.0,0.0,0.13678287196595568,0.0,0.0,0.0 fitness,AenigmaTV,2018/01/23,"Arnold routine question Been training for some years but I'm never confident enough to make my own workout. I can substitue excersises but making my own is something I'm not comfortable with as I have the feeling I either do too much, too less or imbalanced. So now after ppl I felt like something refreshing. Never rly dedicated à lot of time on shoulders so I wanted to try out the Arnold split. My shoulders really exploded since doing it. But I feel like I'm not spending enough time in the gym.. I'm being pretty intense with max 60 seconds rest between excersises.. The chest and back day I super set the chest and back exercises.. Took me 45 mins last time excluding stretch and warm up. Its still hard ish but I always want more. I go to the gym 6 to 7 times a week. Any other exommendations to Arnold split or some exercises I can add? Also. Need a recommendation for a 2x à day workout for when I have vacation soon Thanks ",2.9333333333333336,5.413188777777782,4.502222222222227,80.59500000000001,77.8888888888889,7.333333333333335,26.66666666666667,8.344100000000001,2.082333333333334,740,30,137,15,18,247,116,180,0.064,0.789,0.147,0.9347,0,0,2,0,0,0,17,0,0,0,1,11,6,0,0,9,0,9,6,4,2,2,30,24,14,0,3,9,0,5,2,0,0,2,0,0,0,3,7,0,0,4,6,1,2,4,0,0,1,3,5,15,6,18,20,12,27,0,0,0,0,1,5,0,6,21,91,18,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1295686844146378,0.1348150227225253,0.0,0.0,0.110180302999262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2491693523283097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20898116856078333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33482342722785474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16384606612826094,0.11574832543901802,0.15556622774244935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09208065841211496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14513960708985174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13206929950631088,0.0,0.0,0.0,0.0,0.0,0.1583112242993097,0.0,0.0,0.0,0.0,0.0,0.0,0.13774504418561584,0.0,0.0,0.2163014681452496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11910458226830466,0.12013702780908805,0.2499222263943976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1648343033457019,0.0,0.0,0.0,0.0,0.18150136964547647,0.0,0.0,0.0,0.10379524138049956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1340260136249766,0.0,0.0,0.0,0.0,0.2494644203578392,0.0,0.0,0.0,0.0,0.1293907283879019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14916780092545515,0.0,0.0,0.0,0.0,0.0,0.0,0.3779045941189269,0.0,0.0,0.0,0.1800120556101057,0.11000208996921512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1911291774494071,0.0,0.12996402417102304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10433665422362848 fitness,TastyCookie12,2018/01/23,"Atheletes and Supplements My father and I seem to have different views on wether or not I should be using them. When I was a sophomore in highschool, I was using them as directed while doing resistance training and also competing in Cross Country Mountain Bike races, while I'm not resistance training much anymore, I still very well ride my bike and as so, I would have to re think what supplements would benefit me (if at all). For now I was thinking on a complex carbohydrate and BCAAs but I believe my father is misinformed on the use of supplements and he therefore doesn't want me using them. How can I better explain to him the use of supplements and their benefits when used correctly?",7.102656249999999,7.9824664531249985,6.967187499999998,73.60906250000002,64.15625,10.775,37.09375,10.686352973137794,4.2510593750000005,558,27,94,14,8,177,82,128,0.038,0.8740000000000001,0.08800000000000001,0.7362,1,0,0,0,0,0,10,0,0,4,2,8,4,0,0,4,0,13,0,0,8,2,31,25,19,0,5,5,2,0,0,0,3,0,0,0,0,1,7,0,0,5,2,0,2,3,0,1,0,3,1,19,4,14,18,2,14,0,0,1,0,9,6,0,3,6,75,20,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12784986782556182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15855042125965824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18012140187030665,0.0,0.14139410974951638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16703258818015465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11752457910038948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14554179135421805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12767427250637078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20487950471847352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8284703254940492,0.0,0.13191143945943173,0.09429685955719423,0.0,0.0,0.0,0.14374445074464387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22713747390927655,0.0,0.0,0.0 fitness,-Skinwalker-,2018/01/23,"Athletes who train with primarily resistance bands? Bands are great tools for accessory work and rehab but they are not the most optimal form of resistance for long term progress, especially on compound movements. However, making decent progress with them should be possible and I am wondering if anyone has actually done this. Are there any athletes who have made it to at least intermediate levels of strength or put on some decent muscle using primarily resistance bands?",11.930384615384614,12.156537294871795,10.622692307692308,53.63480769230773,54.256410256410255,14.466666666666667,45.141025641025635,13.427899808715575,6.71411794871795,391,20,53,13,4,123,62,78,0.033,0.804,0.163,0.9122,1,0,0,0,0,0,6,0,0,2,4,1,2,0,0,1,0,9,1,0,3,0,15,13,5,0,2,4,0,0,0,0,1,1,0,0,0,4,4,0,0,1,3,0,2,1,0,0,0,2,0,3,2,10,9,5,8,0,0,0,0,7,4,0,5,2,38,7,1,0.0,0.0,0.2939114975616859,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20481500196298846,0.0,0.0,0.0,0.0,0.2105943970131341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3082151295747359,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3320557000728355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26653778178678,0.0,0.0,0.0,0.0,0.0,0.2849869624376417,0.2010422208725607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33953896677417944,0.0,0.0,0.0,0.0,0.0,0.3027724481563074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26012570741534485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32662048898824525,0.21926506153619799,0.0,0.0,0.0,0.0,0.0,0.0 fitness,eatti,2018/01/23,"Incorporating Basketball Into My Lifting Routine Hello all, I switched to gym that has basketball court and have been enjoying playing before I lift whenever I go. The problem is that my legs can't keep up with all the new activity. I have been working out for years doing full body routines 4-5 days a week, but now playing basketball before lifting my legs are absolutely dead for about 3 days before I get them back. When I try to work my lower body my legs are weak and even cramp (I have since made a conscious effort to increase the amount of water I drink). I usually spend 1.5 to 2 hours on the court and 1.5 hours lifting. Should I not play and lift on the same days? Do I simply need to play for less time before lifting? Do I not need as much lower body lifts because playing makes up for it? Thanks for your thoughts and replies. Edit: I am 19 almost 20, so it was only a few years ago that I was in high school sports and did not have this problem even though I was still lifting. However, back then I would lift in the morning and have several hours before I had any sports practice. Was the time in between the difference? Also, is it realistic to hope that my legs will eventually adjust and won't be so fatigued all the time? Finally, I play basketball before lifting because playing with a sore upper body can ruin your shot. If I really need to change the order I will though.",6.152426470588236,6.280811154411769,6.5275,78.54250000000002,66.13235294117646,9.3,32.44117647058823,9.017664075816787,2.6548632352941173,1102,42,210,17,16,357,146,272,0.155,0.773,0.07200000000000001,-0.9795,3,0,1,0,0,0,27,0,2,1,3,13,15,0,0,14,0,30,14,8,2,3,36,41,18,1,9,5,0,0,0,0,5,4,0,0,0,8,12,2,1,3,11,1,2,5,5,0,0,10,0,29,10,27,25,10,37,0,2,0,0,4,12,0,3,22,142,37,4,0.0,0.0,0.0,0.0,0.0,0.0,0.08623637249827552,0.0,0.09741584655912706,0.0,0.0,0.07779795825236567,0.0,0.0,0.0,0.06615643781284856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14961074088066345,0.0,0.1186068142599255,0.0,0.4966889755446861,0.0,0.0,0.0,0.0,0.43224225267144856,0.0,0.0,0.0,0.0,0.0,0.0,0.10291354429349626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1882203439126568,0.0,0.0,0.0,0.0,0.10164104619767256,0.0,0.0,0.0,0.0,0.0,0.09530125737986143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12851029363614766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10656983748147003,0.0,0.0,0.0,0.0,0.0,0.0,0.05082686077002343,0.0,0.05528872390238421,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10278585898891764,0.0,0.0966249362320304,0.2874153518321411,0.0,0.0,0.0,0.0,0.0,0.0,0.08647046534435346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0920524477078366,0.0649378075601902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07151491396888951,0.21640450043032533,0.0,0.09395746757008316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07398884543281388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18617524780638744,0.0,0.0,0.0,0.0,0.0,0.0,0.06232260435610362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09845657466242116,0.0,0.0,0.0,0.10990319897923832,0.0,0.08047430796904004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07769110669636428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0895660120454592,0.0,0.0,0.0,0.0,0.1911620195413478,0.07723260802736782,0.17018120139985013,0.0,0.0,0.0,0.0,0.06604943194230002,0.0,0.0,0.0,0.0,0.0,0.1071445523477405,0.0,0.0,0.0,0.07803533525439135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14164778233062433,0.0,0.0,0.06910774337620651,0.0,0.0,0.12529537837252805 fitness,InvestInIndexFunds,2018/01/23,"How important is it to eat before or after working out? I’m trying to gain muscle (not bulking or cutting), how important is it to eat before or after working out? And which is more effective?",2.4168918918918934,4.996719810810814,4.9202027027027055,76.26246621621625,80.62162162162161,6.943243243243244,28.16891891891892,8.07648339933343,2.5732216216216224,151,7,24,3,4,53,23,37,0.0,0.745,0.255,0.873,0,0,0,0,0,0,6,0,0,0,4,2,1,1,0,0,0,3,2,0,3,0,10,4,6,0,0,4,0,0,0,0,0,0,0,0,0,3,3,2,0,1,0,0,0,1,1,0,0,0,0,0,0,7,4,1,4,0,0,0,0,0,2,0,3,2,21,3,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5474086035232049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6582657410983194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21838230210396045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4683366364196053,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dxidaniel,2018/01/23,"Rowing machine for cutting Considering using a rowing/erg machine as my primary workout for cutting. The one thing I'm worried about is losing muscle, is there a way I can use the machine to burn fat, but be able to maintain most of my muscle mass?",9.99875,7.2207780416666685,10.240833333333336,64.38750000000003,60.25,11.266666666666667,44.83333333333333,8.841846274778883,4.4661333333333335,198,10,32,2,2,67,36,48,0.131,0.8690000000000001,0.0,-0.4404,0,0,0,0,0,0,5,0,0,0,1,2,3,2,0,4,0,4,1,1,2,0,4,7,2,0,0,1,0,0,0,0,0,1,0,0,0,1,0,1,0,0,1,0,0,0,3,0,1,0,0,3,0,7,6,1,2,0,1,0,0,0,1,0,1,0,23,4,0,0.3581198310864444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4006444874806036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2426712657582504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23791890288981996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6186011029147658,0.0,0.0,0.0,0.2842588528103733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3636880720185636,0.0,0.0,0.0,0.0,0.0 fitness,BradyDoesFire,2018/01/23,"Does too much water cause Bad leg cramps When I say bad, I am a 6’0” 200lb firefighter and it made me WANT to bawl like a girl, I couldn’t walk. I drink LOTS of water. I can easily finish a gallon jug by afternoon, and I think this is what causes my bad leg cramps on leg day but I need other input because I’ve been told it’s because I do not drink enough water, but I do. Perhaps I should invest in some electrolyte tablets? I need answers ",0.9787115839243477,2.8215723085106386,2.793971631205676,93.63388888888888,81.23404255319149,5.454373522458629,18.955082742316783,6.42735559955562,-0.08592293144208041,343,8,77,3,9,114,67,94,0.083,0.857,0.061,-0.4183,0,0,2,0,1,0,8,0,0,0,0,2,4,0,0,3,0,8,10,3,3,0,17,14,5,0,5,3,0,0,1,0,1,2,1,0,1,5,2,5,0,2,2,1,1,2,3,0,0,3,1,13,1,5,9,4,7,0,0,0,0,3,2,0,2,5,45,18,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5012726627093983,0.24398119696216725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4111543851558204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1290601080749676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17512536132836176,0.0,0.0,0.3920805898484432,0.0,0.0,0.0,0.0,0.0,0.2067762755929342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09776796568924667,0.0,0.0,0.0,0.0,0.0,0.0,0.1701338968656031,0.0,0.1893573022359111,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14711038669783624,0.29677119521583306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15914254816926454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12822808384555154,0.0,0.0,0.0,0.0,0.0,0.19122214485023545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11803528742698917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,alextrandafirescu,2018/01/23,"About a 14 1/2 years old beginner workout plan. So I ""workout"" for a year. I say ""workout"" because the first 6 months I knew nothing and I was just doing every evening the highest amount of wide push-ups I could do. started with 22 and finished around 70 to 80 Write know that I know some things about working out I use the 3 sets of 12 reps ""strategy"" with plank, dips and push ups. My weekly planning is: monday: dips and push ups tuesday:plank wednesday: dips and push ups thursday:dips, push ups and plank fryday:nothing saturday: dips and plank sunday: push ups and plank. Each week I make each exercice more difficult. like i add one more push ups(or if I am at 12, I do a variation). What I do now: 18 archer push ups (4 sets) 8 dips (supported by the bed) and I stay down 3 seconds (4 sets) 2m10s of plank (3 sets). now I am still a bit skinny (we can see the abs and the arm gains and a big chest) note: between sets I have a 1m to 1m30s of break and between exercices I usually have like a 5-10 minutes break, but I could make it smaller. sorry for all spelling mistakes, I tried to make it as comprehenisble as possible. (english is not my native language) What do you guys think? All help is appreciated, thanks",2.0529790660225444,4.1196595761316885,3.3411343710860635,89.92611916264092,78.75308641975309,6.201395598497047,25.38003220611916,7.255503002510835,1.1040969404186791,939,36,198,12,23,305,140,243,0.03,0.893,0.078,0.8941,0,0,0,0,0,0,50,1,1,0,5,16,6,0,0,13,0,16,3,3,4,2,39,28,17,0,4,4,0,0,2,0,0,0,1,1,1,6,20,1,0,4,3,0,7,1,2,0,3,2,2,22,4,28,24,9,45,0,0,1,0,6,12,0,2,20,116,28,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1473605951004563,0.0,0.0,0.0,0.0,0.0,0.10090815421415464,0.0,0.0,0.0,0.0,0.0,0.1807205492233319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2643312889958165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10933382377106962,0.0,0.1394697614336506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1408033650183564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1639049520016103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11095413148976728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18194661077288732,0.0,0.0,0.0,0.0,0.0,0.0,0.16174336517423488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33148623072798244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13212787457412242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31766919201400984,0.0,0.17370036991091806,0.0,0.11217030502985358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18661501680716225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13163949511394374,0.0,0.0,0.1319093809457388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1853020621424525,0.11716600790644024,0.17643750618253784,0.1321958814002799,0.0,0.0,0.0,0.0,0.0,0.18784632728521694,0.0,0.0,0.0,0.0,0.0,0.15240171506543435,0.0,0.0,0.10997361317637536,0.10606767587322632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11238690299167486,0.0,0.0,0.0,0.0,0.14296846021085632,0.18231261127743492,0.0,0.0,0.0,0.265563212135408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12051091965245594,0.0,0.0,0.0,0.0,0.0,0.21319728452411196 fitness,MrChap23,2018/01/23,"My travel job start date is approaching. The place I’m staying at has nothing more than a toaster and a microwave. Can you help me figure out to eat well without having to go and eat out every single day? Title says it all. It can be with or without animal products, any “style” (Mexican, Italian, etc.), and any meal of the day.",3.589218750000001,5.131475734375002,4.889500000000002,82.80550000000002,72.90625,6.995000000000001,28.425,7.554174236665415,1.7973474999999999,253,10,47,3,5,84,52,64,0.0,0.925,0.075,0.5859,1,0,0,0,0,0,12,0,1,0,0,1,1,0,0,4,0,6,3,0,0,1,11,9,4,0,0,3,0,0,0,0,0,0,1,1,0,2,6,3,0,1,1,0,3,2,0,1,0,0,1,3,1,10,8,4,12,0,0,0,0,3,4,0,1,4,34,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30246613328037103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2868467605476496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.45512170339788,0.0,0.0,0.0,0.0,0.2480240306663772,0.0,0.0,0.1873734646516921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12638956302384474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14906356633116769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2206881107023642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2133895423241446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23235058629479924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17685373539721208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.157409037021127,0.23703852711939874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19995563602905414,0.0,0.0,0.0,0.0,0.4287527299934612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mecnerino,2018/01/23,"Weak lower back and squatting So Im trying a new routine and did squats today. I noticed I felt a bit weaker when I moved up to my heavier sets. I feel like I’m not training lower back enough to keep up with my squats at this point. What lower back exercises should I try to rebuild my lower back strength? If I do legs Tuesday and Saturday what day should I work my lower back? Should I do lower back with my regular back day, or should I work lower back on the same day as legs?",1.8351555555555592,3.6445805600000014,3.3753333333333337,90.65322222222223,78.4,5.644444444444447,22.11111111111111,6.42735559955562,0.37397777777777774,376,11,80,3,9,124,56,100,0.21,0.735,0.055,-0.9192,7,0,0,0,0,0,7,0,0,0,3,10,3,0,0,3,0,7,4,2,0,0,16,11,8,0,5,3,0,2,1,0,4,2,0,0,0,3,5,0,1,2,1,0,1,1,1,0,0,2,2,14,2,10,5,3,23,0,0,0,0,0,5,0,2,17,55,17,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8159199222649759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14480571201098302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2566204930707461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1370499131230862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06706546586167167,0.09475620076467828,0.12735272542610926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14327117643422002,0.0,0.0,0.11789423497718245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06479994460442827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1409725887119212,0.0,0.0,0.0,0.12810204866431565,0.0,0.0,0.0,0.0,0.15100858403907394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12538523597458798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12572476715030426,0.0,0.0,0.18010420595067195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1931232458109339,0.0,0.0,0.0,0.0,0.0,0.0 fitness,abadguy87,2018/01/23,"Compound movement advice for Three Days Split Hello, I'm transitioning from the Stronglifts 5x5 program to a three day split routine. The author at rippedbody puts ""front squats"" as example for additional compound movement for monday: is there a reason why he would suggest a leg excercise the same day as Deadlifts and Chinups? what can I replace it with? This is the program: **Monday:** Deadlift (5×5) Weighted/Assisted Chinups (3×8) Additional compound movement (Example: Front squats 3×8-10) **Wednesday:** Bench Press 5×5 Seated Cable Rows (3×8-12) Additional compound movement (Example: Lat-pulldowns 3×8-10) **Friday:** Squat 5×5 Overhead Press (OHP) 5×5 Additional compound movement (Example: RDLs 3×8-10)",4.526467181467184,6.664709288288293,4.134449806949807,72.4815202702703,113.77477477477478,5.549678249678251,36.39671814671815,6.7097532225279775,3.9380988416988414,565,36,67,11,28,171,69,111,0.0,1.0,0.0,0.0,0,0,0,0,0,0,46,0,0,0,0,1,0,0,0,7,0,4,1,1,1,0,9,5,3,0,1,0,0,2,0,0,1,0,0,0,0,3,6,0,0,1,0,0,8,0,0,0,2,0,2,1,0,9,4,1,15,0,0,0,0,3,1,0,0,6,29,4,2,0.0,0.0,0.0,0.0,0.0,0.3436732932700153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6804445389890381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35355165246619114,0.0,0.0,0.0,0.0,0.0,0.3616020970253189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.317350967147983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2498347713359665,0.0,0.0,0.0 fitness,NitrateDogg,2018/01/23,"Pushing yourself hard without failure Hey guys, I was looking for some opinions on the subject. I have seen a lot of seemingly contradicting information on the internet lately (big shock) about the need to push yourself hard, and about not going to failure in every set. How am i supposed to push myself harder without reaching failure? It might be a dumb question, but i can't figure it out. Edit: Thanks for all the answers",4.867402597402599,7.472421714285718,5.4038961038961055,75.91155844155847,72.11688311688313,6.477922077922077,35.675324675324674,7.447530270364453,3.00394025974026,340,19,51,4,7,109,58,77,0.096,0.7829999999999999,0.121,0.6003,0,0,0,0,0,0,10,0,0,0,0,6,3,1,0,6,0,6,0,0,1,1,18,12,3,0,1,4,0,2,0,0,1,0,0,0,1,2,2,0,0,5,0,0,4,4,2,0,0,2,4,5,1,14,8,3,11,0,0,2,0,4,5,1,6,1,40,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20902870515074667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14099673479675065,0.0,0.0,0.0,0.0,0.2456506667288641,0.0,0.0,0.4444844561767373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27985924490127106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2083352898215056,0.0,0.0,0.21091944605438115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26318702963687224,0.0,0.0,0.0,0.0,0.0,0.1839575100935552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2779204767044027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2258541739934253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22841032231947764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4783048023741154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,brybell,2018/01/23,"Getting back to lifting after years off with the Phrak's Variant of the Greyskull LP program...best way to incorporate cardio? Hello, As the title states, I used to workout regularly about 6-7 years ago. I am now in my late 20's. I am 6'4 and just under 300lbs. I've always been a big guy, but I would like to be down to at least the 250lb mark. I've only gotten back to the gym in the past few weeks and have been doing some cardio (usually 5+ miles on the bike) and then do weights, but I have been doing the same muscle-group specific workouts, and after doing some reading this is probably not the best idea, so I decided to start the Phrak's Variant of the Greyskull LP program. My goal is to get back in shape, gain strength and lose weight. How do I best incorporate cardio in order to achieve this? Thanks in advance!",4.38043004899292,4.995146095808387,5.169232444202503,85.04222101252044,70.07784431137725,7.749373979314098,28.35547087642896,7.686295010490155,1.5592682634730544,646,22,134,7,11,210,103,167,0.07400000000000001,0.825,0.101,0.6918,0,0,0,0,0,0,24,0,0,0,8,8,6,0,0,12,0,16,5,0,2,0,18,22,11,0,1,4,0,2,1,0,1,3,0,0,1,2,6,2,0,2,5,0,1,1,1,0,0,4,2,9,5,26,16,7,32,0,1,0,0,2,13,0,2,16,88,11,4,0.0,0.0,0.0,0.0,0.0,0.0,0.14167286169272564,0.0,0.0,0.0,0.0,0.0,0.13298499036643424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3686805437164515,0.0,0.0,0.0,0.0,0.0,0.5031710581850237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16700115293673667,0.0,0.0,0.0,0.0,0.0,0.0,0.15824924429149553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18041996874121466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1802865614140461,0.0,0.0,0.0,0.0,0.07808112261225213,0.0,0.0,0.0,0.0,0.1788003180072884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1215520917930205,0.0,0.0,0.0,0.0,0.1525685082472384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17231551447159574,0.0,0.0,0.0,0.0,0.0,0.15986559065867187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11312307518117815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14714293829021025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13803518752541707,0.17602172849042305,0.0,0.0,0.1268595347423627,0.12819984118490071,0.3892411085908175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11353320513834768,0.0,0.0,0.205840694554538 fitness,alexrhoffman,2018/01/23,"How do i convince my friend to stop running a bro-split? I've been doing power lifting/ building routines (nsuns, 531 BBB) for a little under a year now and have seen solid results. I'm trying to convince my roommate to do the same, though he would be a total beginner. He insists on running a bro split claiming that ""we have different goals"" and ""he's not trying to get huge, more cut and toned"" *eye roll*. Said bro split consists entirely of isolation movements and almost no compound movements. Does anyone have good articles or videos or talking points I can show him? ",5.241985981308415,6.935215757009345,5.3963434579439244,80.19582359813086,69.0,7.219158878504674,33.00116822429907,7.6454224807358475,2.4884028037383183,454,21,76,5,8,143,79,107,0.086,0.7829999999999999,0.131,0.5969,2,1,0,0,0,0,19,1,0,0,2,3,5,1,0,6,0,10,1,1,2,1,15,14,8,0,1,3,2,0,0,1,1,0,1,0,0,1,5,0,1,0,2,0,4,2,1,0,0,3,3,6,4,8,9,3,13,0,0,2,0,10,5,0,3,4,45,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2799002162626911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1954477998914224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2920402769854003,0.0,0.0,0.2446109829745749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2159574715468616,0.0,0.14603834821523035,0.0,0.0,0.2344492139232324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2801537865711912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2642379882294088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2658887765597578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23369233218680965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22466864175562856,0.0,0.0,0.0,0.0,0.0,0.0,0.2746282689149557,0.0,0.0,0.0,0.0,0.0,0.0,0.3795532439058925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19856391952295216,0.0,0.0,0.18000255986021876 fitness,BertranThePharmacist,2018/01/23,"HIIT: more repetitions or longer ones? Hello from a newcomer! I haven't found any study on the subject yet while a lot of studies exist about HIIT in general. The question is which is better: more repetitions per minute (like 10 sec HIIT, 10 sec recovery) or longer runs with longer rest period (30:30) as usually suggested with variations? On the one hand, shorter but more frequent runs will keep you heart at higher rate which probably better for fat-burning purpose, though may be dangerous. On the other hand, after 30 sec on maximum load on stationary bike I see dead people anyway.",7.107999999999998,8.490045133333336,7.341904761904765,69.14142857142859,64.33333333333334,10.952380952380953,33.09523809523809,10.914260884657429,4.102238095238096,469,19,73,13,7,152,79,105,0.087,0.802,0.111,0.1906,0,0,0,0,0,0,18,0,1,0,2,4,4,1,0,6,0,6,3,3,0,0,11,9,6,1,0,3,0,2,1,0,2,0,0,0,0,3,2,0,1,2,1,0,2,1,1,0,2,1,3,3,3,15,5,5,17,0,0,1,0,4,7,0,5,9,47,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17274469413796129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4493262940846406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2785236615748642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3010190763276383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2257877627893755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12410305324888064,0.0,0.0,0.0,0.0,0.0,0.0,0.2159616998604873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3442658021382782,0.0,0.0,0.0,0.0,0.0,0.0,0.17610791372374468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2738803023398269,0.0,0.0,0.0,0.2845644614467877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2024238448347017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24957680377140634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27977100242638153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ShoulderGroove,2018/01/23,"Hey guys, I do 2 full body workouts a week with a DB complex of Pushups with a band, bent over row, front squat & RDL. Would it be a good idea to substitute the pushups with overhead press? I'm only thinking this due to a few recent threads where I was made aware of the fact that the bench press became popular because of Arnie and his DVD's, and people were doing OHP instead in the years before. Would it recruit enough pec muscle to replace pushups in my complex? I can see why the OHP is more strength orientated, which is a big reason why I wanna replace pushups with it. Edit; I used to do OHP when I was 15 and I stopped cos my shoulders started feeling wrong, which ended up being a slightly winged scapular and bad posture from sitting and gaming. Ive spent the past 2 or 3 years strengthening my back as well as implementing wall slides, external rotations and shoulder dislocates. Will OHP always flare up my shoulders or will I be okay.",7.096358695652175,6.717754179347828,6.6566521739130415,80.11008695652177,64.27173913043478,9.099130434782607,36.87826086956522,8.238735603445708,2.898056086956521,755,34,143,8,10,235,122,184,0.047,0.851,0.102,0.8295,0,0,0,0,0,0,18,0,0,0,1,5,7,0,0,13,1,17,4,4,4,1,26,25,11,0,3,2,0,3,0,0,4,0,0,0,1,7,10,0,1,6,4,1,2,0,2,1,0,5,4,14,5,20,13,4,24,0,0,1,0,5,10,0,2,11,87,21,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15718959765965185,0.2046856566887353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14526137165817105,0.15773330826929627,0.1151587675188732,0.0,0.16074987096606672,0.0,0.0,0.0,0.0,0.2098382179717802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1673196195754428,0.19519619828012869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09551938905883832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.158450100401531,0.0,0.0,0.0,0.18705220018877172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21325821972880835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17875273847080642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14367579642624506,0.0,0.0,0.0,0.0,0.1803375129842461,0.13096752813838705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1942326041287739,0.18652743004046898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15053809924667122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1337126139179697,0.0,0.0,0.15793856963065991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12104693542634125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1631589815527893,0.0,0.0,0.0,0.0,0.15153350314466876,0.0,0.1698542298907939,0.0,0.3409266997012009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26839478331401273,0.2065451959299537,0.0,0.2433057736053937 fitness,Tomatburger,2018/01/23,"Straight bar vs angled pull ups So, whats the difference between angled and straight bar pull ups? I find angled pull ups way easier to do, and can easily do 3 sets of 15-20 where straight i can maybe do 3 sets of 8-10. Which one should i do?",2.007884615384615,3.068100173076928,3.549230769230772,92.77076923076923,76.11538461538461,7.507692307692308,22.615384615384606,8.07648339933343,0.8322538461538467,187,5,45,3,4,62,33,52,0.0,0.7759999999999999,0.224,0.8504,0,0,0,0,0,0,7,0,0,0,0,2,0,0,0,1,0,7,2,0,0,0,5,7,3,0,1,1,0,0,0,0,1,0,0,0,0,2,2,2,0,1,2,0,3,0,0,0,1,0,0,3,0,7,6,0,13,0,0,0,0,0,7,0,0,0,25,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5207392957283136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4555437701980424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5007264965356676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3377400075796121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3956199214718247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,madman625,2018/01/23,"More days less time routine Hi I'm doing Phraks but I'm spending ages in the gym Does anyone know of the routine which I can spend the least amount of time in the gym, this is because I start work early and my gym opens only 1 hour before work starts... Ideally I would be at the gym every day as this is no issue, but I'd like my workout to be as quick as possible so I can get to work on time",1.3504926108374384,2.4994654942528776,3.2272577996715945,94.06137931034485,77.9655172413793,5.890968801313631,20.47454844006568,6.18269132825596,-0.05234515599343181,306,7,73,2,7,103,57,87,0.033,0.8859999999999999,0.081,0.631,0,0,0,0,0,0,5,0,0,0,4,2,2,0,0,5,0,8,0,0,0,0,7,14,7,0,2,2,0,0,1,0,1,0,0,0,0,3,2,0,0,1,5,2,0,1,0,0,0,0,0,6,2,11,11,4,16,0,0,0,0,1,5,0,0,12,42,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15719859962175942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1370475125162918,0.0,0.1913043220925736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2899791786741791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19674053121634946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1894196165272964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11745859428073607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22140132657846565,0.0,0.0,0.0,0.0,0.2346525179976383,0.0,0.0,0.0,0.0,0.12355458590727253,0.0,0.0,0.0,0.0,0.0,0.0,0.10983515671141744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17098490139525832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25344952596526715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3182559439342001,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3932811192073946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4910125023504718,0.0,0.0,0.15970489359182444,0.0,0.0,0.0 fitness,bert_cj,2018/01/23,"Hitting delts 2-3 times a week So I've been working out for 4 years now. I have some really poor genetics for shoulders. It seems like all three heads don't grow. I've been changing my shoulder routine around and I think I'm finally seeing some development. I want to hit shoulders every other day. Or every two to three days. Is this bad for my shoulders? Any insight on shoulder health from so much work? My routine is usually a variation of raises, pulls, presses",2.076575757575757,4.821025344444447,3.3342424242424222,85.73045454545455,84.44444444444444,5.9393939393939394,27.070707070707073,7.348242739294969,1.7985555555555552,371,17,67,6,11,120,68,90,0.091,0.865,0.044,-0.7251,0,0,0,0,0,0,11,0,0,0,2,4,2,0,0,2,0,6,7,6,0,1,11,13,4,0,1,1,0,1,1,0,0,1,0,0,0,3,3,0,0,3,0,1,2,1,1,0,3,2,2,6,1,10,9,4,13,0,0,1,0,0,3,0,4,9,39,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15185320275506792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19878636547887998,0.0,0.0,0.0,0.0,0.186448070310594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2362241956263221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2880229850308563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3762835912911704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2446167247461037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2291725544338324,0.23735987372919645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10909421097746994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16415286387774478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14305315383340148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17794300024980866,0.20328600236282754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14308307975586654,0.0,0.0,0.13020935092454186,0.0,0.0,0.0,0.0,0.0,0.0,0.21813387327809308,0.0,0.0,0.0,0.2459359054033363,0.0,0.13170946596429567,0.0,0.17911961372477886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3251334279954312,0.0,0.0,0.0,0.0,0.0,0.14379934232629754 fitness,Liweinator,2018/01/23,"Accuracy of MyFitnessPal? Recently downloaded the app and am tracking my calories and macros. How accurate is the app if you're looking at the ""required"" goals for the nutrients.",6.335000000000001,9.659747833333334,7.190000000000001,61.32500000000002,70.66666666666666,12.0,43.33333333333334,11.20814326018867,6.8103333333333325,145,10,20,6,3,48,25,30,0.0,1.0,0.0,0.0,0,0,0,0,0,0,5,0,0,0,2,1,0,0,0,4,0,2,0,0,1,0,5,3,4,0,1,1,0,0,0,0,0,0,0,0,0,0,2,0,1,0,0,0,0,0,0,0,0,0,1,1,0,3,3,0,2,0,0,1,0,0,1,0,1,1,14,1,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6478614520430944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7617581892940917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,wowthatsmall,2018/01/23,"Best program to move onto after 5x5? Title says it all! Have been doing 5x5 for about 4 months and have really seen some good results but would like to move into a program with maybe specific muscle group splits like a Chest / tri, back / bi, shoulder / legs or whatever. Any good recommendations? I’m able to get to the gym 3 days a week for an hour to an hour and a half at least and occasionally 4 days a week (very time consuming job). Thanks everyone! 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So I do Chest Monday, Back Tuesday, Rest, Shoulders Thursday, and Legs Friday. I was thinking about implementing arms and running on Wednesdays and then running on the weekends. Would this be okay or am I overworking myself? 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Hi all. I'm a 29 year-old female. 5'4"" 135 lbs. I lift and do 45 minutes of cardio 3 times a week. My diet is balanced with lean protein, carbs, veggies, fats. I take Wellbutrin and Zoloft. I'm adding these to the list because I've heard they increase heart rate. I do not smoke. I've been measuring my resting heart rate for the past couple of weeks and it seems high to me. I'm typically in the upper 80s/low 90s when just sitting at a desk. During a cardio session my peak has been 170. When in deep sleep it can get down to 65 (based on fitness tracker). A lot of things I've read say that if you're in good physical shape, the resting heart rate should be in the 60s or lower. I feel like I'm in pretty decent physical fitness shape, so I'm wondering what gives and if I need to go visit the doc. Does anyone else here have a ""high"" resting heart rate? Edit: Thanks, everyone, for your responses. Everything you've said has been very comforting, but if it still concerns me later on I will contact my doctor! 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(https://www.bodybuilding.com/exercises/straight-arm-dumbbell-pullover) For the tricep pushdown, is it normal for the back/ shoulder to be worked out as well? (https://www.bodybuilding.com/exercises/triceps-pushdown) And finally, just a general question about form: if someone asked you look at their form, would you tell them if they were doing something completely wrong? With some of the exercises I have been doing, I doubt my form because my hands dont feel steady. However, when I ask people to look at my form, they say it is fine. Is that just an anxious feeling I am having and I should ignore it?",8.594891774891773,11.948744174603176,6.202669552669555,70.99435064935071,63.6031746031746,6.8040404040404034,32.08946608946609,7.686295010490155,2.3260730158730163,650,26,95,7,11,185,83,126,0.114,0.816,0.07,-0.7752,1,0,1,0,0,0,37,0,2,4,2,8,5,0,1,8,0,16,7,6,0,0,23,22,9,0,5,4,0,3,0,0,2,1,1,0,0,5,6,0,1,5,3,0,0,1,3,1,0,2,6,15,2,14,17,7,9,0,0,2,0,13,5,0,8,4,77,20,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13627821429462098,0.0,0.0,0.0,0.0,0.0,0.0,0.19251677085884933,0.0,0.0,0.0,0.0,0.0,0.3186239632778059,0.0,0.0,0.13103611627167666,0.0,0.10388142062857372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1786734768529833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19972130094214685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1723306014260591,0.0,0.0,0.1866777416257076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2862059001221408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1645847293133344,0.0,0.0,0.1669673324093532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11814205007880647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5727004791101923,0.1812538717075403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1355182628179166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1443893221192158,0.13119129012537967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14894738003269345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1532206281900009,0.0,0.0,0.0,0.0,0.0,0.0,0.12406178303672688,0.0,0.0,0.1210556173041208,0.18631849610316709,0.0,0.0 fitness,Mackmurphy25,2018/01/23,"Testing 1RMs I’m going on vacation in march so i want to get my cut started next week, however id like to test my 1RMs this week as well, is there a good way to do this without ruining my workouts? Im currently running PHUL ",0.6400000000000006,2.676641333333336,3.395666666666667,87.81600000000002,83.58333333333334,7.173333333333334,28.35,8.238735603445708,2.1857450000000003,176,9,38,4,5,62,38,48,0.042,0.7390000000000001,0.219,0.7834,2,0,0,0,0,0,3,0,0,0,0,3,5,1,0,1,0,2,0,0,0,0,2,7,2,0,1,1,0,0,1,0,0,0,0,0,0,2,0,0,0,0,1,0,2,1,2,1,0,0,0,4,3,7,7,0,11,0,1,0,0,0,2,0,0,7,19,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1683927492191226,0.0,0.18317519669108615,0.27033685444463257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34814820054462564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1574635224676966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3427784628285995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2281314265787885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19010574683344367,0.2558332735345568,0.5170724471527035,0.0,0.2897938095743172,0.0,0.0,0.0,0.0,0.31069363549257456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,drunkmessi,2018/01/23,"For deadlifts, how do you brace during the subsequent reps? During the first rep of my deadlift, I can easily brace my core since the starting position is standing up. However, during the following reps I can't really brace my core as tightly even after doing the vasalva maneuver.",8.286733333333338,9.118482739999996,8.61,63.01833333333335,61.6,12.266666666666667,38.66666666666667,11.855464076750405,5.381266666666668,227,11,32,7,3,75,37,50,0.0,0.95,0.05,0.34,1,0,0,0,0,0,6,0,1,0,1,2,0,0,0,5,0,5,0,0,1,0,2,7,2,0,0,0,0,1,0,0,0,0,0,0,0,0,0,0,1,0,0,0,1,1,0,0,1,0,1,6,0,5,7,0,6,0,0,0,0,1,1,0,0,3,24,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39789790507192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.512424810872713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3859306987832532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4983345325418624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4264015240995216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,themachine36,2018/01/23,"Optimal Skullcrusher form? Hi, I have a question on correct skullcrusher form for the highest tricep activation. People say that Mark Rippetoe's skullcrushers are the best way. https://www.youtube.com/watch?v=-rh3MHnRI_I However, Tnation suggests in this article, not to turn ""lying tricep extensions into a pullover motion"" because it recruits lats and reduces tricep activation. https://www.t-nation.com/training/top-ten-triceps-exercises Furthermore, when I do tricep extensions, I feel my triceps burning more in the skullcrusher variation rather than the Rippetoe way (not sure if this is an indication of activation). So which is the most ideal form? ",12.196105006105007,16.939769978021978,9.489597069597073,45.0359584859585,58.01098901098903,11.516971916971919,43.07814407814407,10.980518767755715,6.801731623931625,552,30,53,17,9,163,68,91,0.0,0.833,0.16699999999999998,0.9433,1,0,0,0,0,0,35,0,0,0,2,3,3,0,0,8,0,5,5,5,0,2,12,7,4,0,3,4,0,1,0,0,0,0,1,0,0,5,2,0,0,2,0,0,1,2,0,0,0,0,2,4,3,8,7,6,8,0,0,0,0,4,4,0,3,1,43,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2068119404759836,0.0,0.0,0.0,0.35603621531405905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1715418689341326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23520266165755704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3800528740032965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2697960302595109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31975192619736353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3690213727472501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5385833055155341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,slayer1138,2018/01/23,"Think I'm ready to start some HIIT - would like some feedback/encouragement if I'm on the right track! So I've been consistently working out for a few months now: I follow the couch to 10k app, repeating days when necessary, running every other day; then on the days that I don't run, the r/bodyweightfitness recommended routine. (I'm also on myfitnesspal counting calories and watching macros etc.) I'm pretty happy with my progress so far - I've lost about 30 lbs, only have about 20-25 lbs until I reach my goal weight). equally importantly, the running is going pretty well - I can run at a steady pace for about 28 mins. I'm not as enthusiastic about the body weight fitness routine but I like doing some kind of strength training, and from everything I've read it's beneficial so I'm sticking with it. here's my specific goal: I'd like to increase my pace/speed while running. I'm consistently about 1/10th to 1/20th of a mile behind the recommended distance on the couch to 10k app (eg if it says ""run for 25 mins or 2.25 miles"" I can run for 25 mins and make it 2.10-2.15 miles). it looks like some form of HIIT - like sprinting - would be ideal for this, and looking at the benefits of HIIT it seems like it would be a great thing to add to my routine anyway. I think I've decided to try the 8 Week HIIT program listed in the wiki (https://www.bodybuilding.com/content/ultimate-8-week-hiit-for-fat-burning-program.html). so here are my specific questions: can I follow that routine literally just with sprinting/walking? so in phase 1 it's just 15 seconds of sprinting followed by 60 seconds of walking, repeated 10 times? (and yes this may be a dumb question but I like to have things absolutely clear to me before I attempt them. ideally if there's an app for it that would be the BEST.) second specific question: I'm guessing this should be done following the body weight fitness routine, so I can have the other days just for running - is my gut instinct correct there? third slightly less specific question: am I missing anything I should know about adding HIIT to my workout? I'm considering starting slow and only doing it 2 days a week and then increasing it after a few weeks. other stats/goals, for completeness sake: female, 30, ~5'3"" no current injuries, ~150 lbs, I don't smoke, no current access to a gym (I do my running outside), and my goal is fat loss right now (so - cutting?) but also a little bit of body recomp if I'm understanding that term correctly (basically if I can at least prevent muscle loss, or even gain a bit of muscle that would be GREAT - hence the working out and not just counting calories).",6.626299228181278,7.502268216768918,6.7054937660795595,75.0830892539086,65.19631901840489,8.845464740418233,33.565604591331876,8.841846274778883,2.8358193944191568,2094,87,368,31,31,669,229,489,0.044,0.774,0.182,0.9967,3,0,1,0,0,0,98,0,0,1,15,29,23,2,0,26,1,34,8,5,1,3,61,62,34,0,14,16,0,3,7,0,8,1,1,2,0,24,15,4,1,10,3,0,17,6,6,1,4,3,7,28,17,54,45,17,66,0,4,3,0,6,20,1,18,36,231,52,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13432247296943015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06911091670350515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07146341304077686,0.0,0.08813505816433045,0.0,0.1833755377252528,0.2798587983779484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08805465858634404,0.0,0.0,0.0,0.0,0.0,0.2708106851970407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08594384626457108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09366333098809514,0.05547003041917903,0.0,0.07075936469101464,0.0,0.07547857451618344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.047729518156515806,0.0,0.0,0.1851832781713876,0.092516827858041,0.0,0.0,0.08940154732523006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08745545122682924,0.04615490287512082,0.0,0.0,0.0,0.0,0.0,0.0,0.2872092255536044,0.08417310648804494,0.0,0.0,0.14104926631829626,0.0,0.09167744954513972,0.0,0.0,0.0,0.05605935616203958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0670344909658906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12774582924721276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17088196392219107,0.0,0.0,0.0,0.0,0.3763210675212322,0.0,0.08400580420105999,0.0,0.0,0.0,0.0,0.0,0.0,0.14344217808503387,0.0,0.0667867138135161,0.0,0.0,0.0,0.07645503928784955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.118887308583892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11158924947093506,0.10762592954763764,0.0,0.0,0.0489712076821361,0.0,0.0,0.0,0.0,0.057018996616444224,0.0,0.0,0.08742934517463959,0.0,0.0,0.0,0.0,0.0,0.0,0.2694646349552412,0.3068062885255104,0.07551087235380241,0.0,0.0,0.0,0.0,0.0,0.0,0.12228136085246467,0.0,0.0,0.2982958422095399,0.0,0.0,0.0 fitness,BenchPolkov,2018/01/23,"Training Myths That Won't Die by Dr Mike Israetel #[Training Myths That Won't Die by Dr Mike Israetel](https://docs.google.com/document/d/13OthtB8Juowx5OUhYFyXFmWnit9MzfsqCIAJzwbJ_BU/edit#heading=h.15oyyzb8tk86) Weightroom member /u/shauryastrength has very helpfully compiled a list of posts by Dr Mike Israetel of [Renaissance Periodization](https://renaissanceperiodization.com/) where he has been debunking persistant training myths. These myths include: 1. Locking out is a bad idea. 2. Finishers 3. Works the Stabilizers 4. Twists and Tweaks 5. Infinite Mobility and the Importance of Activation 6. Timing Cardio in Relation to Lifting 7. Variation is Super Important to Keep Your Body Growing 8. The Best Bodypart Training Split 9. The Best Exercise 10. Fixing All Imbalances 11. Isolation Extremism **Read, learn, remember, and do your bit to stop perpetuating them if you can!** Thanks must also go to /u/theaesir for his formatting of the original document to make it easier to read.",8.093230958230956,12.458097094594596,7.205257985257987,55.38654791154792,78.05405405405406,11.069287469287472,35.78132678132678,9.910423181423305,5.8837864864864855,822,43,99,31,22,253,109,148,0.05,0.731,0.219,0.98,0,1,0,0,0,0,53,0,3,1,5,2,5,0,0,7,0,10,6,1,2,2,14,14,5,2,2,1,0,0,0,0,3,5,0,0,0,4,4,0,2,3,3,0,2,2,1,0,1,1,0,5,4,16,10,4,11,0,0,0,0,7,3,0,1,5,52,9,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15975330614497232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16679679628988248,0.0,0.0,0.0,0.0,0.41928551843251416,0.0,0.21809342673722448,0.2218956977502513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4146524568940544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11353198251412795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13389936479969378,0.0,0.0,0.0,0.0,0.0,0.0,0.22551221567304885,0.0,0.0,0.0,0.1775617642540724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13334578033390626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19132121610199526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3996413901504265,0.0,0.0,0.0,0.0,0.0,0.22629665571480714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16701385214101006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18391827837008093,0.0,0.0,0.0,0.0,0.0,0.0,0.11648553157465735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16482839544847197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1454324897705946,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ultraDross,2018/01/23,"Dumbbell weight variations in different gyms. I've changed gyms 3 times the past few weeks (currently travelling) and have found that at each gym the 17.5kg dumbbells feel different; At some they feel heavier than others. It is sort of messing with me and making progress difficult to track. Has anyone else experienced this and how do you deal with it? Edit: lots of downvotes. Okay I get it, it's been covered before. You're as welcoming as ever r/fitness. Stay classy.",3.5173255813953515,6.534440500000006,3.680279069767444,83.99437209302326,80.04651162790697,7.1609302325581385,28.36744186046511,8.238735603445708,2.4552455813953484,377,17,65,8,10,116,71,86,0.062,0.818,0.119,0.7184,3,0,0,0,0,0,15,0,1,1,1,2,4,0,0,2,1,5,1,0,2,1,15,10,6,0,0,0,0,3,0,0,0,0,0,0,0,7,6,1,0,3,4,0,1,0,2,0,0,2,4,4,2,11,8,4,10,0,0,0,0,4,3,0,3,5,38,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16253535626162352,0.2381738303953247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19779893854347566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2459026572998996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2396470871422696,0.0,0.0,0.0,0.4857242751152444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1941832366848724,0.0,0.0,0.0,0.0,0.0,0.2102655122235768,0.0,0.0,0.0,0.0,0.0,0.0,0.23506872699322826,0.0,0.0,0.0,0.0,0.0,0.0,0.2548708563904653,0.0,0.0,0.12144621207405674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1976217858107837,0.0,0.0,0.15516305018842325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2219010717301538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2477621610417952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13554422447178047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1864584145272319,0.28306306507817275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SirZombie,2018/01/23,"Is it possible to work legs 6 times a week? I have a wrist injury and won't be able to touch weights until May or June, so I might as well strengthen my legs as much as possible during the recovery. Is it feasible to get to the point of endurance where I can hit legs 3 times a week while also keeping up with cardio? I would like to be able to run and/or bike as much as possible. The doctor said I may be able to swim soon too. Also, where should I fit ab work into this, and how often? Idealistically, the schedule would look something like this: Monday AM - Cardio Monday PM - Legs Tuesday - Cardio Wednesday AM - Cardio Wednesday PM - Legs Thursday - Cardio Friday AM - Cardio Friday PM - Legs Saturday - Cardio Sunday - Rest/Cardio Edit: I'd be open to working legs more if possible. ",5.192599999999999,6.098905726666665,6.071999999999999,78.24600000000002,68.4,8.133333333333333,27.666666666666664,8.238735603445708,1.9098666666666668,609,19,110,8,10,201,87,150,0.019,0.8759999999999999,0.105,0.8911,0,0,1,0,0,0,25,0,0,0,3,10,3,0,0,7,0,18,17,8,1,0,16,23,15,0,4,2,0,2,2,0,7,8,1,0,0,4,5,1,1,0,2,0,2,1,0,1,0,1,4,7,3,18,10,3,26,0,0,1,0,1,7,0,6,19,72,11,5,0.4069129934675485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2169387825749221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13883089706463886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07086508145744727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12056098837221488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13253142309268415,0.0,0.0,0.0,0.11390147695218897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1438901273806414,0.0,0.0,0.0,0.0,0.1994185801385016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12822143490990395,0.6116443471118816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12902247964184502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10442050078050014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15818282586569246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21760070583084729,0.1651701343482615,0.12195454980442748,0.0,0.0,0.0,0.0,0.0,0.0,0.2962375055547374,0.0,0.0,0.19270621043680794,0.0,0.0,0.0 fitness,-The_Cereal_Killer-,2018/01/23,"What are the best workouts to focus on to get that 'V' cut on the hips? Im a mid 30's male, not out of shape but certainly not 'in' shape. Kinda just a skinny guy with a small beer gut. Decided that i'll finally hit the gym to work on my figure as well as general fitness. Been two weeks in and mostly playing around with the assortment of machines, getting an idea but not quite the whole picture of a workout routine i'd want to set for my self. My main goal isnt really to be a super ripped dude but to be ""sleek 'n sexy"", if that makes any sense. Working on arms seems pretty straight forward, but getting that 'V' shape im not quite sure how to focus it. Naturally, losing the beer gut is key but what workouts or general tips does any one have to work on that V? Also, i should mention that a six pack abs is not really what im looking for. Thanks! *I'm new to the sub, please dont pitchfork me if i made some mistake :)*",1.918685567010311,3.3386672989690718,3.675863402061857,90.30441365979384,77.04123711340206,6.7056701030927846,24.496134020618552,7.413659706084162,0.9744649484536088,712,24,159,9,16,239,120,194,0.052000000000000005,0.782,0.166,0.9741,0,0,2,0,0,0,23,0,0,0,9,5,10,1,0,14,0,10,7,5,3,2,36,21,13,0,5,14,0,0,0,0,1,0,0,0,3,10,5,3,0,4,7,0,1,7,3,1,3,2,1,6,7,27,15,5,21,0,1,1,0,4,17,0,7,4,93,16,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11488382077682803,0.0,0.0,0.0,0.1953857020327022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12788671186694495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15076095611507426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1257167077284032,0.0,0.16836694156520204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15737109796277465,0.0,0.0,0.0,0.0,0.0,0.0,0.22516724453400186,0.0,0.0,0.0,0.0,0.0,0.0,0.1422447117284373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16217320062758078,0.4655281855639562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12063713743642948,0.16071735322192926,0.0,0.0,0.0,0.13593334763658607,0.09589330636653548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13874648008050824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0973468617550106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15769412682553294,0.0,0.0,0.0,0.14615255722471138,0.0,0.0,0.0,0.0,0.0,0.3055974488679097,0.0,0.0,0.18406290010764012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1307814967496859,0.14986736832079506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13539663674558675,0.0,0.0,0.0,0.0,0.13226164165063892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14033368804310686,0.0,0.0,0.0,0.0,0.0,0.08473363091753218,0.0,0.115234354101479,0.0,0.1291664355847658,0.0,0.0,0.1603898225669763,0.0,0.0,0.0,0.3137557618013406,0.0,0.0,0.0,0.0,0.0,0.0 fitness,theoceanroots,2018/01/23,"PHUL Workout Transition. Hello r/Fitness! Recently, I noticed my wrist was having issues, and after going to a general physician, he told me to lay off lifting for two weeks. What can I do for the next few weeks to maintain my current muscle mass? I am heavily considering implementing a calisthenic workout combined with cardio, since I neglected cardio when I was bulking with the PHUL workout. Any tips or advice would be much appreciated! Thanks.",6.00065934065934,8.832466538461539,6.90956043956044,65.37115384615385,69.51282051282051,9.072527472527472,36.78388278388279,9.606745405546679,4.492188278388278,362,20,49,9,7,120,61,78,0.044,0.868,0.08800000000000001,0.5242,1,0,0,0,0,0,12,0,0,0,0,1,2,0,0,4,0,8,4,1,0,0,7,11,3,0,1,1,0,0,0,0,1,3,0,0,0,1,3,0,1,0,3,0,1,0,1,0,1,3,0,8,1,9,6,2,10,0,1,0,0,3,2,0,1,7,36,9,0,0.0,0.0,0.0,0.0,0.0,0.2684558923073049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18682089101259747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15613127012087782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28673917635372936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20195283165264968,0.0,0.0,0.0,0.2921707618623002,0.0,0.0,0.0,0.3127736723413734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2712555733599362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.227253498154315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25292779853282804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2625093611270223,0.0,0.0,0.0,0.26836420850190024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4407320389267019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1951551598037428,0.0,0.0,0.0 fitness,Unreliable142,2018/01/23,"2 years lifting, little progress (from my POV) I've been lifting for about 2 years and while I've noticed some gains it's nowhere been near what I've expected. This probably has to do with the fact that my diet isn't consistent (live at home and parents get offended if I don't eat something they cook. Not super unhealthy meals they make) and not having a particularly great workout routine. I've tried things like 5x5 and nSuns but I feel like I'm missing out on things when I do them(abs, arms, etc). Currently 22 years old, 6' 3"", 190lbs. PRs are around B:120 S:210 D:260x4 I workout in a home gym so I only have so much weight but I feel like I should be progressing more. Not super busy with University this semester so I'd like to make the most of it. That's still better than when I was 175 2 years ago but I'm only 190 because I've been 'bulking' a bit and my weights have barely progressed. Breakfast is either Kodiak protein pancakes/waffles with yogurt and vitamins(fish oil and multi) or 3 eggs, and 1 cup oatmeal with yogurt. Lunch is a but of hit/miss due to commuting to class and has been skipped often(not sure what would be a good lunch) Dinner is something parents make for the most part but is usually decently high in protein. For snacks I have granola bars here and there. Also take creatine and protein after working out. Any tips or suggestions? I feel like it'll probably be track calories/macros and switch to a program. I honestly just want to not only get in better shape for myself but also for my girlfriend. I've always been the skinny, tall, lanky kid and I'd love to turn that around! I'm just getting a bit down/hard on myself after seeing so much good progress on similar subreddits from people after 1-2 years. Currently at work so I can post pics if they are needed when I get home. Only have current ones and not ones from when I started unfortunately.",4.138794977511246,5.866329375000002,4.718204647676163,83.83706521739133,71.82608695652173,7.467166416791606,28.72226386806597,8.104835398774808,1.9415744752623687,1502,59,286,22,29,479,195,368,0.043,0.8079999999999999,0.14800000000000002,0.9896,5,0,2,0,0,0,46,0,0,3,11,19,17,1,0,11,0,30,16,2,3,2,56,51,36,0,7,18,2,5,5,1,3,0,0,3,1,12,22,14,0,3,5,0,0,7,2,0,2,6,7,23,15,39,39,11,40,0,1,1,1,9,17,0,7,27,171,35,4,0.0,0.0,0.0,0.0,0.0,0.0,0.08269215469229757,0.0,0.0,0.0,0.0,0.14920109954017782,0.07762118491674068,0.0,0.0,0.06343748271207528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1660881218791662,0.0,0.0,0.0,0.0,0.0,0.05686610387362069,0.0,0.0,0.0,0.0,0.16500726204829552,0.20368767230488508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09545457165093776,0.0,0.0,0.0,0.0,0.10403822726819388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14150417594408024,0.19992999276935774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19495173609732694,0.0,0.0,0.1564872577633723,0.0,0.1028478262379584,0.0,0.0,0.0,0.0,0.08356567430806155,0.0,0.0,0.0,0.0,0.0,0.0,0.09856147592319273,0.28071952400960004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2278734329375141,0.09349678994211906,0.08237299231331842,0.0,0.0,0.0,0.0,0.0,0.08419399673112644,0.0,0.186806810371805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13715146306368628,0.06917017304599511,0.0,0.0,0.0,0.0,0.0,0.0,0.10620640081740236,0.0978876618561222,0.0,0.12642562470870394,0.28379194879316555,0.0,0.0,0.2071654859653567,0.10101933491031864,0.0,0.06467256657612526,0.0,0.0,0.0,0.0,0.0,0.08934192504872937,0.0,0.20115554959951334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07433663431050229,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14363179645489174,0.0,0.0,0.0660281067268842,0.0,0.0744980896927224,0.0,0.0,0.0,0.0,0.0,0.0,0.08792067908207221,0.0,0.07013924548549155,0.0,0.0,0.0,0.0,0.0,0.12394976320690462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06333487466231576,0.10146806642756744,0.0,0.0,0.0,0.0,0.1027410318929348,0.0,0.05502232958236256,0.0,0.0,0.2271937305396152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1358262179747775,0.0,0.0,0.06626749294000217,0.0,0.0,0.3003646985156476 fitness,reynita21,2018/01/23,"Fitness Equipment Recommendation For Weight Loss Hello! My father is an overweight man. As his daughter, I am worried about his health. He has a toddler and does not have a lot of time to dedicate his time to working out. I know his nutrition is a huge part of the problem, but in addition I want his to be active. He had a gym membership but never used it. I do not have a lot of money to afford an at-home gym, but I am willing to buy one piece of equipment for him to use at home. I do not want to spend more than $800, so I hope that is enough to get him started. So, I need ideas on what I could buy him. I was thinking an elliptical because it is easy on the joints. i just want something that would provide a good full body workout. Thank you all for your help! Tl;DR- For under $800, what ONE piece of equipment would provide a good workout for someone who is trying to lose weight?",2.073504098360658,3.814390322404375,3.5077834699453554,90.28495389344265,77.46994535519127,5.886475409836067,25.645150273224047,6.6274283507984215,0.8699183060109288,691,26,148,6,16,227,106,183,0.055,0.7609999999999999,0.184,0.977,1,0,1,0,0,0,24,0,2,0,3,4,7,0,0,12,0,19,5,1,2,2,28,31,7,0,9,7,2,2,0,0,3,2,0,1,1,7,3,3,0,3,4,4,0,4,3,0,2,2,2,22,4,28,24,9,13,0,2,0,0,18,9,0,3,4,110,29,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09401624972379198,0.0,0.0,0.0,0.0,0.0,0.0,0.17131307261687356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12313889134916182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13496638190663224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15935924739409682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08057801509378354,0.0,0.0,0.25871906289147845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1639376618646924,0.0,0.0,0.10337609894131984,0.0,0.15470374015356395,0.1531836798925882,0.0,0.0,0.0,0.1741051808182041,0.0,0.0,0.0,0.0,0.0,0.0,0.0847599390160179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17254221865908173,0.0,0.2622390763445384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11435846347030786,0.11895051142333853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20901841860865872,0.0,0.0,0.0,0.0,0.1670144140517708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14757582605494704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13067729035345224,0.11873261858936793,0.0,0.0,0.10916371173625626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14199286285147614,0.0,0.0,0.0,0.09882338231413867,0.0,0.0,0.17986373356300725,0.0,0.0,0.0,0.0,0.10471101388817933,0.0,0.0,0.0,0.0,0.2664077757142134,0.0,0.0,0.27290385973496545,0.0,0.0,0.3756174777432025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11228017006875192,0.15662650755668975,0.0,0.21911897388514326,0.0,0.0,0.0 fitness,bennyllama,2018/01/23,"How to workout while on a long vacation? /r/fitness, I'll be going away on a vacation for like 5 months this summer, I workout pretty frequently and slowly have been getting into better shape. I don't want to bloat and balloon up this summer. Lets be honest, I'm going to go out and eat and drink but I also want to spend at least 3 times a week working out. I don't mind paying for a drop in membership and also do some bodyweight workouts. What would be a good regiment to follow that incorporates cardio and a FULL body workout out 3x a week. ",3.1357474747474754,4.816743827272732,4.83848484848485,82.14217171717173,74.36363636363637,7.070707070707071,25.858585858585855,7.793537801064563,1.5847373737373731,431,15,81,6,9,146,72,110,0.05,0.833,0.117,0.7721,0,0,1,0,0,0,11,0,0,0,2,3,4,0,0,7,0,10,4,1,1,0,17,18,11,0,3,1,0,0,1,0,1,1,0,0,0,4,10,2,0,0,5,2,4,2,0,0,0,1,0,4,4,17,12,3,26,0,0,0,0,0,12,0,1,10,56,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3453694638497939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2028799091855704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19097871865748564,0.0,0.2398573150437177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2115360409506191,0.0,0.22095744826745406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.112818164175776,0.0,0.3681659010092032,0.18111770114169487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22081020122330386,0.0,0.10549590532749156,0.0,0.0,0.19109743994438946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21803480196878156,0.0,0.17235884429854464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21968554835510826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12591459468666452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2547304614536028,0.0,0.3464232545887994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15720469964117745,0.0,0.0,0.15339544130635216,0.0,0.0,0.0 fitness,McFooger,2018/01/23,"Getting a lot of blisters from running, is this normal? Been running for the past 8 weeks in prep for the military but I keep getting blisters that almost take me out of the game. Is this normal? Will the skin on my feet harden eventually or are my trainers just not right? ",3.0654716981132104,5.371109509433963,3.9062641509433966,85.9363773584906,76.54716981132076,5.749433962264153,27.581132075471697,6.742157984588678,1.3620369811320754,216,9,40,2,5,69,41,53,0.0,1.0,0.0,0.0,0,0,0,0,0,0,5,0,0,0,0,1,0,0,0,5,0,5,2,2,0,0,10,9,2,0,2,4,0,1,0,0,1,0,0,0,0,3,1,0,1,0,1,0,2,1,0,0,0,1,1,4,0,8,7,1,8,0,0,0,0,1,4,0,3,2,30,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3120613717824512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3256369565225137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2769989995174729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26494427357983746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6106799674752331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2974946209241517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2661379430594825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23431369106944924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.249977951505132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SpaceWarrior1,2018/01/23,"How do you make the leangains ""feeding window"" work if you're a morning gym goer? I'm a morning gym goer (6am), and I like to have a homemade mass gainer (ON Whey + Whole Milk + Banana + Peanut Butter + Oats) after a work out. I find it hard to have time to actually eat at work (usually 9am-5pm), but I'll prepare a lunch like a bagel with tuna at least. And then I'll have most of my calories when I get home around 7pm. Because of this, I find it hard to actually have an 8-hour feeding window. What are some work arounds for this? Is it okay if I eat between 9am and 7pm only?",4.20452380952381,3.32159865873016,5.852222222222222,85.165,70.34920634920636,8.152380952380952,29.904761904761905,6.868970318607317,1.4662666666666664,445,15,103,3,7,154,79,126,0.026,0.902,0.073,0.7261,0,0,0,0,0,0,24,0,1,0,4,4,3,0,0,8,1,7,6,0,2,0,16,10,9,0,2,3,0,2,2,0,0,0,0,3,0,6,7,6,0,2,2,0,0,0,0,0,0,0,3,7,3,16,10,4,12,0,0,0,0,1,7,0,4,7,57,13,4,0.0,0.0,0.33671546401001456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3071644055235844,0.0,0.0,0.0,0.0,0.0,0.10516852616041387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3530685569073988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3153661128062265,0.0,0.0,0.0,0.0,0.0,0.09013623829115873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3090937555388541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17305481117629232,0.0,0.16990057519978494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16857221761780888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11516055895788925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13121164875783747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10059965072050683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19000990334054446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19261596369791534,0.0,0.0,0.0,0.5023957044814141,0.0,0.0,0.0,0.0,0.0,0.0 fitness,themrddm,2018/01/24,"Question about strength development Is there a difference in strength development between: 1. Doing the heaviest set possible of 3 reps 2. Doing multiple sets of a weight that is lighter, but fatiguing the muscle and only being able to get 3 reps on the last set? ",7.648439716312055,8.832527319148937,8.094468085106381,64.93333333333334,63.04255319148936,12.224113475177305,41.19858156028369,11.855464076750405,5.6419134751773035,212,12,33,7,3,70,36,47,0.06,0.851,0.08900000000000001,0.1027,0,0,0,0,0,0,5,0,0,0,2,2,3,0,0,5,0,5,2,0,0,0,3,6,2,0,0,1,0,1,0,0,0,1,0,0,0,1,1,1,0,1,0,0,0,0,1,0,0,0,1,0,2,7,5,0,6,0,1,0,0,1,2,0,1,1,21,1,0,0.3623542172764008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37858303389006814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1893151229081325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29536704985340195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2755867105450889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4084999352575411,0.0,0.0,0.0,0.0,0.0,0.0,0.4059196520079557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4412498178481636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Kurtyboyy,2018/01/24,"Lifting questions Seen a few people on here posting before n afters where they have lost weight n gained decent muscle, but then they say they’ve been eating 1g protein/lb body weight and in a 500 calorie deficit??? I thought to add muscle you will need to having more calories than your TDEE? I’m currently in a job that involves manual lifting, will this ruin/slow down any gains as they’re constantly getting worked and obviously not as much rest? Thanks!",9.529186046511633,8.051706453488375,8.299651162790699,73.85203488372095,60.04651162790698,10.460465116279073,37.77906976744186,8.841846274778883,3.2977069767441862,369,14,64,4,4,113,71,86,0.062,0.8190000000000001,0.119,0.7005,2,0,0,0,0,0,10,0,2,2,4,2,2,0,0,3,0,5,4,1,0,1,9,12,6,0,1,2,0,2,0,0,2,0,1,0,0,2,3,3,0,2,0,0,0,1,1,0,0,4,4,5,1,10,6,4,10,0,1,1,0,7,5,0,1,4,36,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1543967947659137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19319658160507105,0.0,0.0,0.0,0.0,0.2521932127137164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2453524576197936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2323213229558476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11862041927204366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2253048072909749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24784388414650835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16690247933228586,0.16834925591510555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15740279345507854,0.0,0.0,0.0,0.0,0.0,0.21744410837277148,0.0,0.0,0.0,0.0,0.0,0.25433974091605616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18055343645628968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20903037764675989,0.0,0.0,0.0,0.0,0.0,0.1802465115272857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5529535896850806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16528976091046993,0.0,0.0,0.0,0.0,0.0,0.0 fitness,woohoooo1,2018/01/24,"Is losing a pound a day too fast? Im cutting and im 237 in the morning. 20-30% bodyfat. Been on a diet for three days and losing 1.5 pounds a day. Is it too early to adjust?",-2.7891666666666666,-1.1293802500000003,1.1700000000000017,98.54833333333332,101.5,2.666666666666667,14.166666666666668,3.1291,-1.4035833333333332,130,3,32,0,6,48,30,40,0.191,0.809,0.0,-0.7236,0,0,0,0,0,0,8,0,0,0,2,2,3,1,0,5,0,3,1,0,0,0,3,3,2,0,0,0,0,0,0,0,0,0,0,0,0,1,2,1,0,1,0,0,0,0,3,0,1,1,0,0,0,4,2,0,7,0,2,0,0,0,2,0,0,5,18,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5282048442910469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.589793344516484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6108546907665774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nrrrrr,2018/01/24,"How do I find a doctor who lifts? If we haven't had it happen to us, we've all at least read about people being told to ""just go lighter"" on our workouts when we go to a doctor with a fixable issue. It's frustrating to have a medical professional basically tell you that lifting heavy is bad for you. I'm just not sure how to go about finding someone in my area who will give me good, pro-lifting advice. Has anyone figured out a way to scout these people out, short of calling up the front desk and asking ""does Dr. X even lift?""",5.542691131498471,4.90318346788991,6.326192660550461,82.06372324159024,67.53211009174312,8.734556574923548,30.093272171253822,7.793537801064563,1.809439143730888,414,13,87,4,6,137,84,109,0.083,0.889,0.028,-0.7024,0,0,0,0,0,0,14,4,2,0,0,8,4,1,0,6,0,8,4,0,2,2,17,16,5,0,1,4,0,0,0,0,1,4,0,0,0,6,6,0,0,3,2,0,4,2,2,0,0,2,0,9,2,17,12,2,14,0,0,0,0,13,8,0,1,1,57,15,5,0.0,0.0,0.0,0.0,0.0,0.1830705541979428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13099539928508114,0.0,0.0,0.0,0.1751415088809609,0.0,0.0,0.0,0.1564245561634306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19129934339595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3835093918760483,0.16394614522174975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12373905707148247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.342458353799041,0.0,0.0,0.0,0.0,0.0,0.0,0.17971759837252818,0.31941602662911683,0.15713540089480987,0.0,0.0,0.0,0.0,0.16566783037747246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19553863941734195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18872954116754892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25976171660449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18739486749545206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15873610686469078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17656966262896595,0.0,0.0,0.0,0.16374706167374414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17901538241768056,0.0,0.0,0.0,0.0,0.0,0.2253519688323684,0.0,0.0,0.0,0.0,0.1487050815978091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,diskodarci,2018/01/24,"Some advice for a newbie with a stationary bike Hi all! I’m not 100% new to fitness, I used to weight lift and I’ve tried other cardio. I was given an exercise bike I can use at home. I have issues going more than five minutes tops then I need a break. Will this ever even out? I used to know girls who could go for an hour! It’s really disheartening to have to keep taking breaks like this. I started out this month at 20 mins and now I’m up to 26 with breaks. But there’s no way I’d make it to 26 without taking breaks. I read an article that claims I’ll need about an hour a day to lose weight. I’m 5 foot 4, about 150-160 pounds. I’m looking to get to about 130, maybe 125 if that’s a healthy weight. I’m looking for any and all advice you lovely folks care to impart! ",-0.5388461538461513,1.5033693609467491,1.6001745562130196,98.64049852071008,89.1183431952663,4.563431952662722,14.95887573964497,5.985473137389443,-0.8510949112426034,598,11,145,5,20,199,104,169,0.05,0.835,0.115,0.8881,0,0,0,0,0,0,18,0,1,0,2,7,5,0,0,9,0,6,7,1,4,3,24,30,6,0,4,4,0,3,1,0,1,2,0,1,1,9,7,3,1,1,4,0,2,3,2,0,1,2,5,9,3,26,26,4,24,0,2,2,1,5,7,0,2,11,76,18,1,0.0,0.0,0.0,0.0,0.0,0.2688006322056116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0935303993177344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14022892194728034,0.0,0.0,0.0,0.0,0.0,0.0,0.10981271702769264,0.0,0.0,0.08870048281455419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09084239930081152,0.1244107862818546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0718578076609184,0.0,0.15633176740823984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13796159649056844,0.0,0.2708939952596862,0.0,0.0,0.0,0.0,0.1435536974427242,0.0,0.1222498886008182,0.0,0.0,0.07558716094055377,0.0,0.0,0.0,0.0,0.0,0.0,0.06719400665150208,0.0,0.0,0.0,0.23099417244132125,0.15386958275606544,0.0,0.0,0.12413320639091717,0.0,0.09180752883195877,0.0,0.1381751753325279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10978133506024862,0.0,0.0,0.2039650260156759,0.0,0.13283483439016455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13757498871282264,0.0,0.08811021670237898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09734994082897204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20682257106188434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09337911696135877,0.0,0.0,0.0,0.0,0.3563654183656217,0.0,0.0,0.0,0.10917107920714243,0.0,0.5024518493971812,0.0,0.0,0.0,0.0,0.0,0.13258150130707416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,terry_quite_contrary,2018/01/24,"Cheap dumbells, collar wants to unscrew while lifting. Any homebrew fix? Just started lifting as a hobby, nothing intense so I wanted some cheap dumbells. I picked [these](https://i5.walmartimages.com/asr/34f19190-17fd-4cb1-9b28-e9bc2c0a4ae1_1.328e0c7d738f6f52a29694e3769fd0a3.jpeg) up but the collars want to screw off while doing curls, presses, etc. Anyone know an easy fix? They're common enough, surely others have the issue and have recommendations. Followup: Heated electrical tape on the threads was a little help but probably not worth the shredded mess of electrical tape sure to come after screwing and unscrewing the collar for a few months. ",10.868304093567247,15.127967315789485,6.040350877192985,70.55690058479536,60.05263157894736,6.7485380116959055,35.8187134502924,7.793537801064563,3.2889415204678354,545,24,61,6,9,141,75,95,0.101,0.746,0.153,0.8053,0,0,0,0,0,0,30,0,0,0,0,2,5,2,0,9,0,4,2,0,1,2,15,10,8,0,3,4,0,1,0,0,0,0,0,0,0,1,3,0,0,1,0,3,1,1,3,0,0,1,1,2,2,10,9,4,12,0,0,0,2,1,4,2,1,7,39,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16613155606818444,0.0,0.0,0.0,0.0,0.17081939574599747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21044177779912487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2524259575407893,0.27245773078808605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16374833082363485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2549844682527633,0.0,0.0,0.0,0.0,0.13426022723554726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2448515693941268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1949969651989253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2344112799043639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2633954173307453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17291594252817702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4604974410088254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4322812716341163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DEM_WOOKIES,2018/01/24,"Cardio on off days Hey folks, Trying to cut a little excess body fat during my training cycle. I usually avoid doing cardio because of potential strength loss if I do it right before the workout. edit: spelling Would it be okay if I did cardio on my off days? Or the day after leg day?",1.41,4.020190000000003,3.544285714285717,83.90071428571429,86.5,4.628571428571429,20.5,6.18269132825596,0.5559928571428574,224,7,38,2,7,76,44,56,0.118,0.7959999999999999,0.086,-0.2168,0,1,0,0,0,0,6,0,0,0,2,0,5,1,1,3,1,5,6,3,0,0,5,5,3,0,3,3,0,0,0,0,1,4,0,0,0,2,0,1,1,0,1,0,0,0,3,0,0,1,0,5,2,7,2,0,12,0,1,0,0,1,6,0,3,6,25,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16974648338995568,0.0,0.2369487438063019,0.0,0.0,0.0,0.0,0.3093060159374065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.71833402784889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2790898306695193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2378031111297112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1890558965278237,0.0,0.0,0.0,0.0,0.0,0.3066840820049759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1978098220801825,0.0,0.0,0.0 fitness,Monti55,2018/01/24,"Started Beginners 5/3/1 A While Ago, Advice On Current Status Hi, I have been running the wiki's beginner 5/3/1 program for a couple of months and I wanted guidance if I'm following the program correctly. I added more accessory work on off days to work out muscles I missed on Mon,Wed,Fri. But I don't know much about lifting so I could be doing too much work. I plan on buying the 5/3/1 book this weekend when I get my paycheck. Any advice would be greatly appreciated. Age : 18 Sex: Male Weight: 135 Height: ~5ft 7in Goal: Lose some of my stomach fat and get stronger. I have 2-3 hours free between classes everyday in which I work out **Training Maxes** Bench - 100lb Squat - 145lb Deadlift - 135lb Incline Bench - 85lb (I don't do OHP as I'm too weak. Plan on adding it next cycle) **Current Workout Routine** **Mon** Bench Squat Bicep Curls 5x10 @ 35lbs Tricep Extensions 5x10 @ 65lb One Legged Squat 5x10 @ 25lb **Tues** Chest Press 5x10 @ 60lb Seated Leg Press 5x10 @ 200 lb Overhead Press w/ Dumbbells 4x15 @ 15lb Calf Raises on leg press 3x20 @ 200lb Hand full of ab workouts **Wed** Incline Bench Deadlift Cable Rows 5x10 @ 65 lbs Lunges w/ Dumbbells 5x10 @ 25lb Pectoral Flys 5x10 @ 65lbs **Thrus** Hammer Curls w/ Dumbbells 4x15 @ 15lb Leg Press Machine 5x10 @ 120lbs Lateral Raises w/ Dumbbells 5x5 @ 10lb Leg Extension Machine 5x10 @ 120lbs Hand full of ab workouts **Fri** Bench Squat Shoulder Press Machine 5x10 @ 70lb Lat Pulldown 5x10 @ 75lb This Ab Machine at my Gym. No idea what its called but 5x10 @ 65lb *All Dumbbell weight is per dumbbell so total weight is doubled* *Non accessory work is done following 5/3/1 weekly rep/set with FSL* *10 min of cardio is done before any lifting* **Diet** I haven't really figured this out yet. Being fed dorm food I'm struggling to find information on the food I eat",-0.581937423811457,-0.9634964666666636,0.8193606934850344,94.93103210077206,141.20289855072463,2.912908031965326,19.456183123391565,5.195512711760916,0.033378166057159035,1409,56,266,14,107,443,199,345,0.062,0.905,0.033,-0.6191,2,0,0,0,0,0,94,0,0,0,9,7,6,0,1,6,0,19,25,14,0,3,21,31,10,0,4,3,0,11,0,0,1,3,0,1,1,7,6,9,0,5,6,2,3,4,4,0,1,4,11,16,3,25,22,9,38,0,2,0,1,5,16,0,2,19,96,23,11,0.0,0.0,0.0,0.0,0.0,0.24620914542669145,0.11167219448516766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17133917802560766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10719828588332228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1286379671066001,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10058345099311436,0.13939263353524042,0.0,0.08124560531539701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25783915460418483,0.0,0.0,0.0,0.1289072890840368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11514191755535873,0.0,0.3046670098580241,0.0,0.0,0.0,0.13163696283941204,0.0,0.0,0.0,0.0,0.13889156107685538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12406328535546715,0.0,0.0,0.14221420812389302,0.0,0.0,0.0,0.0,0.0,0.0,0.06923439929325813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1409375348810715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.100554706539194,0.0,0.1852171456187716,0.0,0.0,0.0,0.13397939039169465,0.0,0.0,0.0,0.0,0.0,0.0,0.08536618136819611,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08070494842087815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08916811520185035,0.0,0.0,0.0,0.0,0.13169991046441046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07430528703735564,0.0,0.10105222289374374,0.460223026423217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.458568647966219,0.0,0.0,0.08949139597555679,0.0,0.0,0.0 fitness,Swagadelic344,2018/01/24,"Sumo Pulling vs Conventional I’ve been pulling conventional for a while now, however, I’ve heard people bash on others for pulling sumo saying its easier and whatnot. What is it that makes pulling sumo “easier”?",6.5045045045045065,8.974673864864869,6.122702702702704,73.13288288288291,67.1081081081081,10.33873873873874,33.954954954954964,10.504223727775694,4.131727927927929,171,8,28,5,3,53,27,37,0.0,0.851,0.149,0.6808,1,0,0,0,0,0,4,0,0,0,0,1,0,0,0,1,0,2,0,0,1,0,3,4,2,0,0,1,0,0,0,0,0,0,2,0,0,5,1,0,0,0,0,0,4,0,0,0,0,2,2,0,0,3,2,0,7,2,0,0,0,2,1,0,0,2,14,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5346734811891514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5553122968033888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6369870654354131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,chrisbluemonkey,2018/01/24,"Looking to discuss fitness and training particular to children I don't really see much when I search here for fitness as it applies to kids and I have a few questions about types of activities and the potential to over work on accident. We have a goal/routine of doing between 3 and 6 hikes per week. These are mostly small hikes of 2-4 miles with 200-400 feet of elevation gained. One of the kids (recently 9) absolutely needs this to stay sane and healthy. Another child (almost 7) is on a soccer team that will begin meeting for practice 2 days per week and games another. I'm hoping to return to the gym more regularly now that we are back in town, and the routine there had been 3 days per week the kids all run/walk track for 30 to 60 minutes while the parents work out. In addition, to encourage my husband to be more fit, the kids often do light weight work with him or heavy bag work. So here is my question. I realize that combining all these overlapping activities is going to be a physical adjustment and I should expect some fatigue. But is there such a thing as too much at their ages? Are growing bodies able to handle this kind of routine or am I setting them up for some kind of issues? Thanks in advance for any help and discussion.",6.456843033509699,6.473724481481483,6.9126190476190486,76.4175,65.50205761316872,10.235038212815992,34.64109347442681,9.957137785484203,3.3315587301587315,991,42,188,20,14,324,152,243,0.021,0.871,0.108,0.9581,1,0,0,0,0,0,23,2,0,2,7,12,6,0,0,12,0,19,4,2,0,2,33,27,17,0,4,3,2,1,0,0,2,1,0,0,6,9,15,1,0,4,4,0,3,1,1,0,1,2,4,13,5,39,21,10,34,0,1,2,0,22,16,0,10,13,127,22,6,0.14454054298027094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14473647495656575,0.0,0.0,0.0,0.0,0.0,0.0,0.0982925257329998,0.30312672407383995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11114275559656668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16055195891814902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1864333853629968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0821457215138081,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09688247917579257,0.0,0.0,0.1435613727858811,0.0,0.0,0.0,0.0,0.0,0.15086277405939372,0.0,0.0,0.0,0.3010334660318713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1213776526374588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2125078602770577,0.10717498115330096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09794441266208573,0.0,0.0,0.0,0.16049516775957431,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32383697559031394,0.0,0.0,0.0,0.09259637300529128,0.0,0.14271634869198474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11518009902809102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15406098708577565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13307351234184298,0.0,0.0,0.096026314165953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.347825115082867,0.17601144190097706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4209089470367828,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dividerall,2018/01/24,"What are appropriate sports/exercise for my parents? (60+) Particularly for my mom, but I think it would be nice if I could get my parents to do it together. My mom has bad knees, no athletic background. She's not fat which in a way is bad because she doesn't have a motivation to do exercise. I think something in a class structure would be good just to keep her accountable.",2.759362934362933,4.999260689189189,4.478803088803087,81.78067567567571,77.24324324324324,8.552895752895754,29.49034749034749,9.23628265651192,2.7868671814671813,297,14,60,8,7,100,53,74,0.185,0.721,0.094,-0.8076,2,0,1,0,0,0,11,0,0,0,1,1,4,0,0,3,0,12,3,2,1,0,11,16,2,0,4,4,4,0,0,0,2,2,0,0,0,4,0,1,1,3,1,1,0,3,2,0,0,0,0,10,2,7,11,0,3,0,0,0,0,7,2,0,1,0,41,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36557178836078413,0.13344929187506635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17478678314763552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11437468614792685,0.0,0.0,0.18361653351883994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1945827891983157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5127840469662976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.48616109632676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16853239647160448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2805453403909473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.173765500607367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3110235941900547,0.0,0.0,0.0 fitness,CelticManWhore,2018/01/24,"Twice a day, 6 days a week, no social life, lifting routine help? Basically trying to research and formulate a routine to fit twice a day, 6 days a week. at the moment im doing a three day split Push-Pull-Legs, This obivously doesnt translate so well into the twice a day because i'll be working out the first muscle group twice in two days. Have any of you got experience in this matter or and advice to help with?",5.249285714285712,5.257470119047621,6.133428571428571,81.01157142857146,68.04761904761905,8.14857142857143,29.895238095238096,7.554174236665415,1.7931266666666663,326,11,65,3,5,108,58,84,0.028,0.8170000000000001,0.155,0.8371,0,0,0,0,0,0,11,0,1,0,2,2,1,0,0,10,0,4,1,0,0,0,7,5,4,0,0,1,0,0,0,0,0,1,0,0,0,2,5,0,0,0,0,0,0,2,0,1,7,1,0,1,1,10,3,0,17,0,0,0,0,5,6,0,1,11,40,3,2,0.0,0.0,0.0,0.0,0.0,0.1668076779098661,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1160829764138337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10405814216602886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7706191025267697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1669789699362498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14519873729372154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13652570434406347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22883543710387125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18438707582861147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12057162447849396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17400883641576478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11589521600293964,0.0,0.16675070928626815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2738531360290927,0.0,0.1534812848581494,0.0,0.0,0.0,0.0,0.0,0.0,0.12427283510845455,0.0,0.0,0.0,0.0,0.0,0.0 fitness,FullRGB,2018/01/24,"Any opinions about Fitbod? Is it worth using? Been using plans from bodybuilding.com for a while but I found Fitbod.me which looks very promising as it ""adjusts"" to the user instead of being just a list of exercises. Did anyone more experienced tested this? Is it worth using?",4.353749999999998,7.6950968750000035,4.738333333333333,75.34,80.25,5.7,24.66666666666667,7.1686216300943375,1.653641666666667,222,8,32,3,6,70,40,48,0.0,0.828,0.172,0.8294,0,0,0,0,0,0,9,0,0,0,1,3,1,0,0,3,0,5,1,0,3,0,8,10,3,0,0,2,0,0,0,0,0,1,0,0,0,5,0,0,0,2,1,2,0,0,0,0,0,3,2,1,1,7,6,1,1,0,0,1,0,0,0,0,1,1,26,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2123758959165148,0.0,0.0,0.0,0.0,0.21836864151555024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3424227439001332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2622548106368324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8091853082114674,0.0,0.2576816465500919,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MagnumBlowus,2018/01/24,"Is it ok for me to deadlift with my arms on the inside of my legs? I'm 6' tall and struggle with my deadlift form. To get low enough to where my lower back doesn't curve I need to spread my legs far apart so I can't keep my arms outside of my legs if they're far enough, rather than a full on sumo lift is it ok if I keep my arms against the inside of my legs?",1.20558232931727,1.6834736746987993,2.6001807228915648,101.05922690763056,77.31325301204821,5.533333333333334,19.8574297188755,3.1291,-0.774958232931727,277,5,76,0,6,90,49,83,0.086,0.86,0.054000000000000006,-0.3736,1,0,0,0,0,0,4,0,0,0,0,4,4,0,1,3,2,4,7,7,0,0,9,9,4,0,4,3,0,0,0,0,0,0,0,0,0,2,3,0,2,0,0,0,0,2,2,0,0,0,0,13,2,14,9,4,10,0,1,0,0,0,9,0,2,1,47,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24392083518251295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6555413757345194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16573315867232327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5639153446139049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.235212909498807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3316248215899113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,vidafuerte,2018/01/24,"How do combat the lingering/nagging feeling of having to work out later? Hey, /r/fitness! I have a question here, one that I've never really been able to solve. How do you avoid/beat the lingering feeling of having to work out later? You know, when you're at work or doing your daily activities, there's that pang of anxiety/stress that you have to get your butt moving to the gym/treadmill/wherever. I've been going to the gym for a couple of years now, and this feeling has remained since I started. I have the mindset that going to the gym is just how things are if I want to stay in the shape I currently am. But, how do you beat the nagging feeling? Is it a matter of switching up exercises (i.e. cardio outside, yoga, etc) to make things new and exciting? Is there some sort of secret motivation that I'm missing? How do you do it?",3.567627432808152,5.118157542168677,5.028554216867472,81.75374884151995,72.97590361445782,7.517330861909176,27.22706209453197,8.139509932561175,1.838509360519,656,24,125,10,13,220,95,166,0.046,0.8490000000000001,0.105,0.6661,1,1,0,0,0,0,30,0,7,0,5,11,3,1,0,11,0,19,3,1,7,1,27,32,11,0,2,4,0,4,0,0,0,2,0,0,0,10,4,0,0,8,4,0,3,1,2,0,1,2,4,12,1,21,30,2,19,0,1,0,1,10,6,1,5,9,93,22,4,0.19770201624778674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2187535206257288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22049000828410775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3998563187832467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10329114363966577,0.0,0.22471722375673905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10865185777538773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13196763102671324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21012595546551105,0.0,0.0,0.15247998287299144,0.19094183925135266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13396800277789644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22147150442948454,0.0,0.0,0.0,0.12665297405778364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16354115083643364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13993450466687665,0.21072404422985644,0.0,0.0,0.22646699164645215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2626888696003254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11660977146555952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.431788267344114,0.0,0.0,0.0,0.0,0.0,0.12731361654835774 fitness,arkandel,2018/01/24,"Front squats in the short/long term Hey folks, I wanted an opinion on something. I have been experimenting with low-bar squat grip width and in doing so I was making it more narrow which has caused my right shoulder to hurt a lot the last couple of weeks when I bring the arm back that way. It doesn't hurt when I do anything else, including bench or even shoulder presses (which is... weird!) but it bugs me enough while I squat even with a wider grip now to be distracting. I was thinking of giving it a break for a couple of weeks at least to see how it goes. How good are front squats as a valid replacement for back squats? I'm not terribly experienced going heavy on them - I'm using a nSuns version where they're used as a T2 exercise on heavy deadlifts day - and while I don't care about competitions or numbers in general, I do want to get as strong as I can. Would front squats work with those goals in mind or should I think of them mostly as an accessory/secondary lift once my shoulder feels better again?",6.522930800542742,6.070142631840799,6.1542740841248325,83.48519674355498,65.46766169154229,9.299140660334693,29.218000904568072,8.575989854853784,1.829354228855721,803,22,168,10,11,249,129,201,0.054000000000000006,0.838,0.108,0.9117,0,0,1,0,0,0,21,0,0,2,4,13,9,0,1,12,0,16,5,4,6,0,28,32,18,0,4,5,0,4,0,0,2,1,0,0,0,9,5,0,0,3,1,0,5,3,5,0,0,3,6,16,4,27,26,7,32,0,2,1,0,4,12,0,6,13,106,25,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13053628847935725,0.0,0.0,0.0,0.0,0.2439483382482585,0.0,0.0,0.0,0.0,0.0,0.0,0.1402924579989616,0.0,0.0,0.0,0.0,0.0,0.0,0.16173053004437468,0.16295335439791048,0.0,0.0,0.0,0.0,0.0,0.0,0.35103493419180515,0.0,0.10230112234752167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13251228402448126,0.0,0.0,0.16390382267237952,0.0,0.20954292717085127,0.0,0.0,0.0,0.0,0.155167386635379,0.0,0.0,0.08020644430587599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0828759228798482,0.15216922012481518,0.09015123005514514,0.13304858079952225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3396264049950194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1293019620877169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14037967034007276,0.0,0.0,0.0,0.1348587790473464,0.0,0.0,0.1058845785439262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16016778472776833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1689322976324859,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13546636647105606,0.0,0.0,0.0,0.0,0.12640497172467371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12211861175882988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2032832156974828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27400513960273004,0.0,0.0,0.18712431843585905,0.12591052017304616,0.2544816000228084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11548215359640965,0.0,0.0,0.11268388257070378,0.0,0.0,0.0 fitness,TiredSearchingFrName,2018/01/24,"Eating the same but balanced meαls every day Hi everyone. I think I have an issue with my meal planning. For the past 11 months I have been eating everyday(except weekends, special occasions, cheating days) the same food, the same meals. I counted the macros I wanted to daily eat and I adjusted my calories and nutrition on them. Even though my nutrition is balanced(I believe), and I get 7-9 hours of sleep everyday I feel weak and tired. I am not calorie deficit by the way. I don't know if certain trace elements or vitamins are missing, because salad and fruits and multivitamins are in my diet. My program looks like this: ###6:00 (When I wake up) * 100 ml Soja Milk * 50g Musli ###9:00 (Breakfast) * Chia bread with ham, and Philadelphia * 150g Orange juice ###12:00 (Lunch) * Meatballs (300 calories) * 200g Grained cream cheese * 100g salad ###17:00 (dinner) * 3 eggs with bacon, mozzarella and emmentaler cheese * 2 tomatoes * 200g Grained cream cheese In these 11 months, the dinner is the only thing changing depending if I'm cutting or bulking. I know you will judge me, and you're right, but I don't feel like cooking everyday. I even tried meal-prep(cooking every Sunday for the whole week), but after 2 months I quit. (Downside of not having a wash machine, because ""nah, who's gonna need it. I'm one person. What am I going to get dirty? The whole cutlery and dinnerware set?"") That's why now I buy everything read-cooked(except dinner), which saves me time and frustration and it's not even expensive. Do you think eating the same food everyday is what makes me feel week? Even though on weekends I eat different things?",2.415234899328862,5.345367553691278,3.075231543624163,86.28398825503359,86.5503355704698,5.9330201342281885,25.235234899328862,7.365786028017652,1.6479218791946306,1273,53,224,22,40,398,180,298,0.098,0.857,0.045,-0.9468,1,0,0,0,0,0,83,0,2,1,2,8,10,3,0,13,0,15,28,2,2,1,43,33,22,0,4,10,0,3,2,0,2,4,0,0,1,11,15,22,0,8,3,2,1,5,5,0,1,1,7,29,5,16,30,6,28,0,1,3,0,6,6,0,5,21,121,40,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12752882498256707,0.0,0.0,0.11785064169456792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1106550535096481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13491928181232685,0.0,0.0,0.0,0.0,0.109286833749548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5351698346044643,0.0,0.0,0.0,0.0,0.0,0.2763545559813583,0.0,0.17626340442700775,0.09995170015982097,0.09400953897491324,0.0,0.0,0.0,0.15866975279667594,0.07472769458971415,0.0,0.0,0.0,0.0,0.2529703237632457,0.0,0.0,0.0,0.1093004625745808,0.0,0.059447731043552415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10301190627147216,0.0,0.0,0.0,0.0,0.10917731869041436,0.0,0.0,0.0,0.0,0.11497305476514205,0.0,0.0,0.0,0.0,0.0,0.0,0.102206513784904,0.0,0.0,0.0,0.0878393410602217,0.0,0.0,0.0,0.0,0.0,0.06982265181616318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25047697170420874,0.0,0.0,0.07756106266749711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07088102695860611,0.0795545397516982,0.0,0.0,0.0,0.0,0.09985445149623624,0.0,0.09133443768855902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11125710999395742,0.10463031363244947,0.0,0.0,0.0,0.0,0.0,0.0,0.08932954230899076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10467754916221103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13898585081346387,0.13404948468323985,0.2055418812613669,0.0,0.06099427137770399,0.1202246192901802,0.0,0.0,0.0,0.07101789639091217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06169697378104785,0.08302820420999721,0.167810840788693,0.0,0.0,0.0,0.09438704137518908,0.2335688101762713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Caperolo,2018/01/24,"Question about nSun. Hello, I recently started nSun's 5/3/1 program and I have a few questions about it. I will be using the 5 day program as reference. * **How/when do I increase bench/ohp when it doesn't have a 1+ set?** * **If I am increasing my tm, is it for the next workout or the next week?** * **How do I add x to my tm if it only allows me to edit the rm? Do I need to calculate that and edit it in?** * **How many workout, sets, and rep should I be doing for accessory work to make the fastest progress?**",-2.7855390835579503,-2.7040116698113152,0.5807681940700817,97.6415566037736,132.67924528301887,3.4010781671159034,17.936657681940698,5.543175910156928,-0.14693423180593035,377,15,86,5,28,132,68,106,0.0,0.964,0.036000000000000004,0.504,0,0,0,0,0,0,37,0,0,0,2,5,0,0,0,7,0,13,0,0,5,0,17,17,10,0,4,3,0,0,0,0,2,0,0,0,0,6,4,0,0,3,2,0,2,1,0,0,0,0,0,11,0,10,13,3,13,0,0,0,0,3,1,0,5,8,57,17,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16144768232246404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16710295456520885,0.2538040408428863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1856228944881728,0.0,0.0,0.5324758668175359,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1903937804680566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5608730330951723,0.0,0.0,0.0,0.0,0.0,0.2471791592582299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1771909444272797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21621216716971656,0.0,0.0,0.0,0.0,0.2008065189051665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18224947703321864,0.0,0.0,0.0,0.0,0.0,0.0 fitness,rsousa10,2018/01/24,"SPBR or WS4SB after SS/Greyskull? For those who don't know SPBR is a simple power based routine by iron addict http://www.ironaddicts.com/forums/showthread.php?t=8050 My goal is strength and size, I'm stalled on greyskull after many deloads and I'm really bored of it, I want a little more diversity but I'm in doubt in which to do, SPBR seems a little disorganized with exercises and push pull ratio but many people talk about how the program is good for beginners/intermediates and ws4sb I think a lot of people know it and know it is a good program What do you guys think?",5.4861904761904725,7.982476476190477,5.592380952380953,75.74761904761905,69.95238095238096,7.333333333333332,25.0,8.167268648758528,1.5724285714285715,470,14,81,7,9,148,67,105,0.084,0.8059999999999999,0.11,0.5835,1,0,0,0,0,0,17,0,1,0,3,3,5,0,1,6,0,7,2,0,1,0,19,17,9,0,1,3,0,0,0,0,0,2,0,0,1,7,6,0,0,6,1,0,2,1,2,0,0,0,0,4,3,13,17,2,9,0,0,0,0,4,5,0,4,2,48,11,3,0.0,0.0,0.0,0.23058575456739974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3548223926385213,0.0,0.0,0.0,0.20943599609937005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34873415231300936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4239930481937152,0.0,0.0,0.0,0.0,0.0,0.17982497206035947,0.0,0.0,0.0,0.4288919446820124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29327978697554896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1355037961009686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19255797076961675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17001009234494907,0.0,0.0,0.0,0.0,0.0,0.2710642854797459,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12475874975380136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,amihope17,2018/01/24,"Connecting the mind to the muscle? So I have started weight training regularly and 3 out of 5 days I dedicate to upper body. However when I am trying to train chest and triceps by doing things like cable extentions or round the worlds, I feel it work more in my biceps. Is there anything I can do to connect my mind to the muscle more?",5.731363636363637,6.014520166666667,6.757121212121213,76.00568181818183,67.03030303030303,9.630303030303034,31.65151515151515,9.516144504307137,2.8871333333333333,265,10,49,5,4,89,50,66,0.0,0.953,0.047,0.4329,1,0,0,0,0,0,5,0,0,0,1,3,1,0,0,4,0,6,5,4,0,0,7,8,5,0,0,1,0,3,1,0,0,0,0,0,0,2,3,1,0,1,0,0,0,0,0,0,0,0,3,7,1,9,8,3,7,0,0,1,0,0,4,0,1,4,36,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2562175080987523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3458436928159589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20079733343829975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15742975024728614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15211165633523624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.628756817873458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22037770154760009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2068495166451968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21138867669824407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3791448416766368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22666915054068296,0.0,0.0,0.0,0.0,0.0,0.0 fitness,drunkblondeguy,2018/01/24,"Question for anyone who does 16 hour fast Does your eating window have to be 12pm-8pm? With my daily schedule it works a lot better for me to do 10am-6pm, but everything I read about it says your window should be 12pm-8pm. Just wondering if it matters at all, as long as I'm going 16 hours without eating. ",7.802146892655365,6.911771474576273,7.48,76.46316384180791,63.067796610169495,9.222598870056501,34.92090395480226,7.793537801064563,2.6644531073446327,243,9,43,2,3,77,46,59,0.0,0.946,0.054000000000000006,0.2732,0,0,0,0,0,0,8,0,2,0,2,2,1,0,0,1,0,5,2,0,0,1,11,8,4,0,2,4,0,0,0,0,1,0,1,2,0,4,1,2,0,2,1,0,1,1,0,0,0,0,1,5,1,10,5,2,7,0,0,0,0,5,1,0,4,5,30,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15420095963383368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1950424525531384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3859777222625077,0.0,0.0,0.0,0.0,0.4513181669970141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19819975859509267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1253333020280239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4343587933321197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19516370004673744,0.0,0.0,0.0,0.1874882469726984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2470460829945973,0.0,0.2205914753950048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1753757359627963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2125847819945076,0.2391573258946596,0.16054977427032235,0.0,0.0,0.0,0.0,0.0,0.0 fitness,WhiteHawk1022,2018/01/24,"Platform for kettlebell workout outdoors? (x-post from r/kettlebell) I'm planning to buy a set of kettlebells and begin a strength program to compliment my running. I don't have space in my house to use them (safely anyway), so was thinking I'd bring the workout outdoors. Those of you who do your routine outside -- do you use a platform so you have a stable surface (instead of grass)? I was thinking a large piece of plywood might be a good bet, but open to everyone's thoughts. Thanks!",4.851754658385089,6.553888119565219,5.183540372670809,81.30804347826088,69.97826086956522,7.431055900621117,38.14285714285714,7.957251820313856,3.2352031055900614,385,23,67,5,7,122,64,92,0.0,0.857,0.14300000000000002,0.8843,0,0,0,0,0,0,18,0,4,1,2,4,5,0,0,7,0,9,0,0,2,0,11,18,4,0,0,1,0,0,0,0,1,0,0,0,0,2,2,0,1,3,2,2,2,1,0,0,0,3,0,9,5,11,13,1,10,0,0,0,0,6,6,0,2,1,45,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28687692659130154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25181367242630265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34641822190073146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3184902519400117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2875316312613133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2764059505576714,0.0,0.0,0.0,0.3847428719630144,0.0,0.23834434456027476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5185943363876374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jamesislost3,2018/01/24,"Healthy heart rate? I got a heart rate monitor recent to work on UT2 training for rowing and I'm unsure what is a good heart rate for this? A main reason for this uncertainty is my max hr. Doing a 2k earlier to find it I reached 222bpm, I'm 20 yo M so seems higher than online expects by the 220-age equation and it has definitely been higher when going all out on the bikes. Should I be concerned about this max? Will training more bring it down? My resting is around 50bpm and if I try can get it down to 40.",0.8878571428571433,3.2172249523809526,2.432023809523809,93.21089285714287,85.19047619047619,5.0238095238095255,21.13095238095238,6.42735559955562,0.2526666666666668,400,13,86,4,12,130,72,105,0.046,0.851,0.103,0.7105,0,0,0,0,0,0,9,0,0,0,1,4,1,0,0,6,0,10,3,3,1,1,12,17,6,0,3,1,0,0,0,0,2,0,0,0,0,8,5,0,0,3,1,0,2,0,0,0,0,2,0,6,1,15,12,4,10,0,0,0,0,0,6,0,2,2,55,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19877514024215145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20408270676358253,0.0,0.0,0.0,0.0,0.0,0.11665963298504248,0.0,0.12690066120446955,0.1872847754317697,0.17858514141304935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7937979773163958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22957896242162154,0.22047160436293944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2032745230367952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1515990240696447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1625575340429214,0.0,0.0,0.0,0.0,0.0,0.0 fitness,redheadedgutterslut,2018/01/24,"I have limited space and money, so I had a few questions I live in a crappy trailer and had to do quite a bit of rigging to set up my pull up bar since the doorways and integrity are poor. If I do pull ups throughout the day, will I see much of an improvement? I'll do 7 or 12 here and there, and will do it several times a day. Will I have to dedicate more time into each season to see a difference?",6.119482758620691,3.6548855172413823,7.5407758620689656,79.73806034482763,67.39080459770115,11.458620689655175,34.393678160919535,10.125756701596842,3.0297609195402293,308,11,72,6,4,108,57,87,0.107,0.826,0.067,-0.5204,0,0,0,0,0,0,7,0,0,0,2,3,0,0,0,8,0,12,1,0,0,0,11,14,8,0,1,2,0,0,0,0,3,0,0,0,0,1,7,1,1,1,1,2,2,0,0,0,0,2,2,7,0,11,9,5,14,0,0,2,0,1,6,0,3,5,53,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2969794547309888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3508655979867577,0.0,0.0,0.0,0.0,0.2842068958605379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2402019333320501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19996873770172707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.304728828126699,0.2893307161433601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4335353804038816,0.0,0.0,0.3073093813525465,0.0,0.22502083675846246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31723844380484123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MG4L,2018/01/24,"Some begginer questions on bulking/cutting My goal has been to get in better shape for school in August. I've been following the PPL routine. My weights are fairly low right now having started off as a fairly skinny guy (was 158lbs, 6ft). I'm around 162lbs right now and I've been seeing some progress. Bench is around 130, just started squats this week which are around 100, overhead press around 75, etc. Typically eat around 3500 calories a day and 100g of protein. I don't necessarily eat the healthiest but I should be hitting my required amounts. But I'm a little confused on when to stop bulking and when to start cutting. I've seen some people do it after a month and some much longer. If i wanted to get in shape for August when would the best time to start cutting be?",4.200739514348786,5.990323549668879,4.243327814569536,87.0523206401766,71.78145695364239,6.357836644591613,27.81512141280353,6.816661863887847,1.2682048565121415,620,23,119,5,12,191,95,151,0.07,0.8640000000000001,0.066,0.3159,0,0,0,0,0,0,17,0,0,0,5,11,6,2,1,7,0,15,4,1,0,0,24,28,11,0,4,4,0,2,0,0,2,0,0,0,1,3,9,4,2,1,0,0,1,1,4,0,0,5,4,6,2,21,18,8,35,0,1,2,0,2,17,0,7,17,72,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6285749824611491,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14820080047793105,0.12489687483302195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09107467824970786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2890049211103809,0.0,0.0,0.0,0.0,0.1574966978745688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14756236955620514,0.0,0.0,0.0,0.0,0.0,0.0,0.13982917517328705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14153870230599122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11271978969200122,0.0,0.10381233469844127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09790358742422432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15819778362025158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24120078952989765,0.0,0.0,0.0,0.14292133367543014,0.11253339029732523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3998226055730985,0.0,0.0,0.11806554479025907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08234603039952179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08329472200875908,0.0,0.1132774954502227,0.17196689754023312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10031804259382428,0.0,0.0,0.0 fitness,floriande,2018/01/24,"Calories burnt climbing stairs Ok, quite a dumb question and feel free to delete it if there is already an answer somewhere but : I have 8 flight of 16 stairs to go up to my place. If I were to walk those instead of taking the elevator, assuming 2 times a day (1 time down 1 time up), is there a way to know how many calories I'd burn ? Even like a quick physic formula accounting for weight, height of on stair, etc. Thanks a lot ! :)",3.7937931034482766,4.596746022988508,4.306379310344827,90.01405172413793,71.52873563218391,7.639080459770115,27.143678160919546,7.793537801064563,1.29756091954023,332,11,74,4,6,105,67,87,0.026,0.8029999999999999,0.171,0.916,0,0,0,0,0,0,14,0,0,0,2,6,5,1,0,7,1,4,1,0,1,0,11,9,5,0,2,3,0,2,1,0,0,0,0,0,0,2,1,1,0,5,0,2,3,0,1,0,0,1,2,3,5,13,8,2,18,0,0,0,0,1,9,1,5,6,41,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2737715016258722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15999636740891302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27668392601662484,0.16385991861202104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1254408498875705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1409942432231573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13634278855646906,0.0,0.0,0.0,0.0,0.0,0.0,0.12120336479303415,0.0,0.0,0.0,0.0,0.0,0.0,0.21091571886649366,0.0,0.0,0.0,0.251522499328657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2591993697368158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2779155655316595,0.2638723421639308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18653145404662688,0.0,0.0,0.2284062860477983,0.0,0.0,0.0,0.0,0.0,0.0,0.4339866795360214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1969208683539148,0.0,0.3021045964673094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Dyslexicnikc,2018/01/24,"Program for Soccer Player I’m a soccer player looking for a workout program or just general good exercises to improve my game I’ve been working out properly for a year now but have never followed a written down program(instead just doing different exercises for the certain muscle groups each day). I’m 5’6” and weigh ~60kg as a 17year old, use to be 50kg at the same height last year. To get an idea of body shape and strength. I do 6x6 57.5kg Bench. 6x6 70kg Squat and 5x5 80kg Deadlift. I’ve been looking at the wiki for programs but not fully sure what programs are suited for adding strength but functionality at the same time. So if somebody has any recommendations I would appreciate it, thanks ",5.067111111111114,6.659365377777778,5.757962962962968,77.82583333333336,69.2962962962963,8.066666666666668,32.01851851851852,8.548686976883017,2.6033851851851852,566,25,102,9,10,184,92,135,0.02,0.8140000000000001,0.165,0.9627,2,0,0,0,0,0,12,0,0,0,3,4,6,0,0,10,0,9,4,1,1,3,22,18,10,0,2,8,0,0,0,0,1,2,0,0,0,2,5,1,0,1,6,0,1,2,0,0,0,3,2,3,6,16,13,3,16,0,0,2,0,2,7,0,2,8,57,5,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1692121792156018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2763928044709188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16047405019130334,0.0,0.0,0.0,0.0,0.259973231532148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1300028259972803,0.0,0.0,0.20870586894026827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2808975314270332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20282875766905956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4179072001191504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19191218126752785,0.0,0.0,0.0,0.0,0.0,0.0,0.2611040645508066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23451828587077814,0.0,0.0,0.0,0.0,0.2290882124690145,0.0,0.0,0.0,0.0,0.0,0.0,0.1450941279106834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21490827038980576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1811503968595413,0.0,0.0,0.17676090557417154,0.0,0.0,0.32047529644864303 fitness,rxss,2018/01/24,"Whey without bulking up Hello Im 33 male and had never been to the gym in my life until around October last year. Somehow I managed to stay relatively healthy all be it quite weak. But am now fully committed to getting healthy and stronger...as I am sure you all are. However I have no interest in being overly bulky. Im 6 foot 3, 185lbs and what I call skinny fat. So I have skinny arms and legs, but still have a bit of a belly and moobs. My plan is to average everything out, lose the belly and bulk up the arms and legs. At the moment I do 3 - 4 sessions a week, 2 sessions cardio and core, and 2 sessions weights and core. I however feel like I am not making the most of my post gym nutrition. I am drinking a nutribullet shake, which is primarily, spinach, peanut butter, almond butter, coconut water, banana and greek yoghurt. I was wondering if that is enough? Or should I be adding whey to this? I still want to keep the weight down, but also want to bulk at all, I like the idea of being slim but healthy. Appreciate any advice or further reading. Thanks",2.929333333333332,4.79055736190476,4.300000000000002,85.01333333333334,75.38095238095238,7.142857142857142,26.904761904761905,7.984000788550335,1.7117619047619042,826,32,163,13,18,273,129,210,0.045,0.812,0.14300000000000002,0.9549,2,0,1,0,0,0,31,0,1,0,3,7,8,0,1,11,0,20,15,8,1,6,38,28,21,0,4,9,0,3,2,0,1,4,0,0,1,5,13,7,1,3,4,0,1,4,3,0,0,3,5,17,5,22,20,6,23,0,1,0,0,4,11,0,6,11,107,22,5,0.0,0.0,0.0,0.0,0.0,0.1563590787253171,0.0,0.0,0.0,0.0,0.0,0.12795925062461164,0.0,0.0,0.0,0.10881170144678458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14244205759076367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17468853775159984,0.0,0.0,0.0,0.16338722098261355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1567480400751969,0.0,0.0,0.0,0.0,0.0,0.16533221369499482,0.0,0.0,0.0,0.0,0.0,0.14380589665740895,0.0,0.0,0.0,0.08090542839992855,0.1143105608515167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08359817097816838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18063084151781286,0.34567465558744104,0.0,0.0,0.14222347469238972,0.0,0.0,0.0,0.13042880439585405,0.0,0.0,0.0,0.0,0.11301918688694335,0.1563447658539005,0.0,0.0,0.0,0.0,0.17900929775480695,0.0,0.0,0.0,0.0,0.10680734275381204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12340891222419785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15324452452198067,0.0,0.0,0.0,0.0,0.0,0.0,0.17018941520883876,0.16005243971545816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17054845224865647,0.25556701014737043,0.0,0.0,0.0,0.0,0.0,0.0,0.1508067198488626,0.0,0.0,0.0,0.0,0.1473149172577855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1887550717167087,0.0,0.12834967967926875,0.3896960491049267,0.0,0.0,0.0,0.0,0.0,0.15424310002765512,0.17352308568009134,0.0,0.0,0.0,0.0,0.0,0.0,0.10304063939099804 fitness,Ghotiah_LORD,2018/01/24,"After neglecting deads for the best part of my 4 years in bodybuilding and weight lifting, I have decided that I am going to focuss on introcuing and focussing on them regardless of the issues I've felt deadlifts have caused in the past - but I would like some advices if possible. I genuinely believe the lack of DL in my program is to blame for my constant lower back and hip pain, which I would associated with poorly developed glutes and my overall posterior chain. I have been lifting for 4 years, and meant in the most humble way possible, have made significant improvement in my physique over this time. However, I have not stuck with deadlifts as a priority in my program for quite some time. How should I go about getting into deadlifts... What stretches should I be focussing on, and how slowly should I begin to breach toward lifting to failure, and eventually following a program of linear periodisation? Thanks to anyone who helps me with this issue.",12.078098006644517,9.488577191860466,11.075415282392026,59.421744186046546,56.15116279069768,14.014617940199336,46.08305647840533,12.28987398476788,5.728982392026579,775,37,122,18,7,249,106,172,0.106,0.778,0.116,0.2047,2,0,0,0,0,0,17,0,0,1,2,4,5,0,0,7,0,14,3,1,4,0,32,24,12,1,8,3,0,2,1,0,5,1,0,0,0,6,11,1,1,3,0,1,3,1,2,0,0,5,2,18,3,31,13,6,26,0,1,0,0,3,13,0,4,10,95,24,3,0.0,0.0,0.0,0.0,0.0,0.17144818547986276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12267906005983815,0.0,0.0,0.0,0.0,0.0,0.0,0.13491059472538905,0.0,0.0,0.0,0.0,0.1976726176016423,0.18412446185539175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.180235980389804,0.0,0.0,0.0,0.1895996467087895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16845998199863385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09166563809717293,0.0,0.19942511023932868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1176007632159163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3662494502863222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08571624568732214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16601549318037093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1866916885334012,0.0,0.0,0.1899957800854556,0.1674873426450511,0.0,0.0,0.0,0.0,0.0,0.3955881247395875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1866131897380504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16153123607445471,0.0,0.0,0.0,0.0,0.0,0.0,0.20461318001446932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13926443017162068,0.0,0.2136514267428116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2492699843375641,0.0,0.0,0.2259687227411509 fitness,codemunky,2018/01/24,"Heart rate - is it dangerous to go too high for too long? I'm a 37yr old male of average fitness, with a Garmin ANT+ chest strap HRM. I'm pretty sure I have above-average maximum HR - my resting is a rather normal ~50-55, but my maximum that I've seen during road bike and running sprints is 200. I did a 45 minute indoor bike activity yesterday where my average HR was 180bpm, with a peak of 200bpm. Am I putting myself at any health risk by pushing myself this hard (trust me, it certainly feels hard!), or am I worrying about nothing? Thanks",4.876782376502003,5.56317603738318,5.8106809078771695,80.6284112149533,69.0,9.852603471295062,31.173564753004012,9.957137785484203,2.952173297730308,424,17,85,10,7,140,80,107,0.126,0.795,0.079,-0.7106,0,0,0,0,0,0,19,0,0,0,0,6,6,1,1,5,0,8,3,2,0,2,10,14,3,0,2,3,0,3,0,0,0,1,0,0,1,4,3,0,0,1,2,0,4,0,2,0,0,3,4,10,4,9,11,1,12,0,0,1,0,1,5,0,1,3,44,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16751868885629667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12455619300780195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13999989786128414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4413419825315397,0.0,0.0,0.26184640239920204,0.0,0.2919124158271793,0.0,0.26027024579983626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21800190077705187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2413595160636678,0.23636852138186645,0.0,0.2584909121279613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25061490686949744,0.0,0.0,0.0,0.2476383226367429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2321712062572186,0.0,0.0,0.0,0.0,0.2267954775072337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2501687962215808,0.0,0.0,0.0,0.0,0.0 fitness,Ecchii,2018/01/24,"""Start getting comfortable being uncomfortable"" This video came up on my suggested, and it honestly hit me hard. I increased all of my weights today at the gym and started getting ""uncomfortable"" (while maintaining form) and realized I was able to go higher than what I got comfortable with (only been lifting for 5 months). Hearing the words made me realize that I was way too comfortable at the gym, it turned into a somewhat boring routine rather than being the time where I push my body the hardest to improve it. [Here it is, hope someone else benefits the same way I did.](https://youtu.be/2Nxct9Sqdn4?t=127)",13.987788461538464,11.047052971153846,11.569230769230769,58.42576923076926,52.94230769230769,15.015384615384615,49.07692307692307,13.023866798666859,6.3712384615384625,495,24,74,12,4,150,75,104,0.053,0.743,0.205,0.9545,0,0,0,0,1,0,26,0,0,0,0,5,7,0,0,7,0,6,2,1,1,1,15,18,4,0,2,1,0,2,0,0,0,0,1,0,0,7,6,1,0,2,3,0,4,0,1,0,0,6,3,11,6,12,9,5,18,0,0,0,0,2,6,0,2,6,55,18,0,0.2202677360565539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2446677989522468,0.0,0.0,0.0,0.2519276100542654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18400542933669567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2301616017480165,0.0,0.12518323047290894,0.0,0.17616823036505502,0.0,0.0,0.0,0.0,0.0,0.1973166265141071,0.0,0.0,0.0,0.24825774710717616,0.0,0.0,0.0,0.0,0.2187755623211768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20842265770776064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17581560544356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16752353891533686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18663213796489744,0.0,0.0,0.0,0.311813274585289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1284398882407876,0.0,0.2087880585512546,0.0,0.0,0.0,0.2395880453568659,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34967655252501395,0.0,0.2682267620432956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,zon03,2018/01/24,"A few newbie home workout questions. First of all I am a slim male in my 30s and work out at home, not at a gym. So usually on my first set I can do around 20 well formed push ups, but on my second set (after 2 minutes rest) I can only do 10, and on the 3rd set maybe 7.. So my question is, should I still do 20 until failure on my first set? Second question... I have a hard time sticking to 2-3 proper workouts per week so lately I have been trying out doing 10 minute circuit style workouts almost every day (maybe missing 1-2 per week). I know this is not the most efficient way to work out but I'm not expecting any huge gains from this and just want to maintain a basic body as well as feel fit and healthy. Usually my workout would be push ups, sit ups, push ups, sit ups; curls, squats, curls squats, without any breaks. I sometimes also switch in a few other exercises like dumb bell rows, reverse curls, etc. and I also try to keep active by walking most places and always taking the stairs. The pros are I get a lot of sets in a short time and doing daily is just a much easier habit to keep for me. When its only 2 days a week I end up finding an excuse and doing 0 days a week. I am also considering to start trying this 10 minute workout twice a day on some days as well. So I am just wondering how inefficient is it compared to the normal style of working out? And does anyone have any other opinions/comments about this?",2.4616326530612263,3.9633457925170106,3.9174319727891165,88.79512755102043,75.76870748299321,6.124489795918367,23.1343537414966,6.6274283507984215,0.5857170068027209,1109,32,233,9,24,367,158,294,0.065,0.831,0.104,0.8633,0,0,0,0,0,0,38,0,0,0,7,21,6,1,0,18,0,23,2,1,1,1,44,34,24,0,5,9,0,2,1,0,2,1,0,2,1,8,14,0,2,7,7,0,4,4,2,3,6,1,2,20,4,41,30,11,62,0,1,0,0,5,26,1,9,24,157,28,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09742710988356693,0.0,0.0,0.2334208600066895,0.08095741829357785,0.0,0.0,0.19849226067298,0.0,0.0,0.0,0.0,0.06803108097155541,0.0,0.0,0.08661337475709202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10807305724582894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3137368435837758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08514370383560094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08617468733535939,0.0,0.1085098905989125,0.0,0.0,0.08197542026822062,0.0,0.0,0.0,0.0,0.0,0.0491953872922745,0.0,0.0,0.0,0.08892606963236104,0.24827779664735,0.0,0.0,0.0,0.0,0.05083273742606382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08715740757113277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19519007989718573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17296092630420562,0.0,0.0,0.053470909146070784,0.0,0.10975324752733667,0.0,0.0,0.0,0.0,0.04753353056412097,0.0,0.0,0.0,0.0,0.0,0.0,0.08271691785383678,0.0,0.0,0.0,0.0,0.1954922543594048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07152318259978244,0.0,0.0,0.0,0.0,0.0,0.095328659159359,0.0,0.0,0.0,0.0,0.0,0.14799480020462086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10165279804421667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3269787447980981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09622746171507007,0.0,0.06886605842406435,0.0,0.0777000894252705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07315389789083515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11346725195499653,0.0,0.0,0.0,0.0,0.1981712059449346,0.0,0.0,0.0,0.0,0.0,0.2143138810311118,0.0,0.05738724236514105,0.07722841796180901,0.3121774311334875,0.0,0.2624402659514955,0.0,0.0,0.0,0.0,0.09378912136170373,0.10551251718222364,0.21249623969822687,0.0,0.0,0.0691157336874592,0.0,0.0,0.0 fitness,apginge,2018/01/24,"Cheap bulk food to gain weight? I'm looking to put on some pounds as I am a 126 pound twig, yet also trying to eat healthy at the same time because my skin is very reactant in response to my diet. If I even eat a single serving of sweets I break out in acne. I'm looking for a cheap calorie packed food that I can buy in bulk to gain weight. Whether it's something like bulk sesame butter or some type of ground bean it doesn't matter. ",5.2789130434782585,4.448898630434787,5.438173913043481,88.84595652173915,68.1304347826087,7.794782608695653,29.269565217391303,5.6839178017228535,1.0847408695652176,342,10,77,1,5,108,66,92,0.012,0.8220000000000001,0.16699999999999998,0.934,0,0,1,0,0,0,6,0,0,0,2,3,2,0,0,4,0,4,8,1,0,0,8,8,5,0,1,3,0,3,1,0,0,0,0,0,0,3,1,7,0,0,0,3,1,1,0,0,0,0,7,6,2,15,8,4,11,0,0,2,0,0,7,0,4,3,42,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16475491118077715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12558848321854746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4216218117056012,0.0,0.0,0.0,0.0,0.0,0.13607492079135175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4982427975020363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10065144913752874,0.0,0.0,0.0,0.34601148758887784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2071079982175228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1586050232913247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12013249598109978,0.0,0.0,0.0,0.0,0.13987472856157546,0.0,0.0,0.0,0.0,0.0,0.0,0.1699888929218112,0.0,0.0,0.0,0.5017561266135842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,big_pecs,2018/01/24,"Calories burned with jump rope Does anyone have an idea of how jump rope compares to something like running? The internet doesn't help too much and I haven't found much info on reddit either: * One source claims 600 skips = 500 calories. This seems like bullshit. 600 skips will take very little time, while a moderately intense cycling sesh will burn me about 500 calories in about an hour. Perhaps it means kilojoules? * Other calculators ask for the length of time you jump rope. This doesn't make sense since the level of intensity isn't accounted for. I could stumble a lot, increase/decrease the speed of my jumps etc. ",3.7985432266848207,6.864423530973452,3.2548672566371692,87.20876786929884,79.17699115044249,5.246834581347855,25.50646698434309,6.67199483983844,1.1266724302246427,501,19,86,5,13,148,82,113,0.055,0.885,0.06,-0.2773,0,0,1,0,0,0,15,0,1,0,0,4,2,0,0,8,0,8,0,0,2,0,12,14,3,0,1,1,0,0,2,0,2,0,0,0,0,4,2,0,0,5,0,1,5,4,0,0,1,1,0,5,2,12,10,5,14,0,0,0,0,3,4,0,2,7,47,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1581303955383376,0.0,0.0,0.0,0.2114211355946588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18056358028834996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19790671223866085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2522187164334789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2479634601307672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15158459148507242,0.0,0.0,0.0,0.22271368465625516,0.0,0.0,0.2552975298936656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22097241090673966,0.22666322724878984,0.0,0.0,0.0,0.0,0.0,0.1922659283248537,0.0,0.0,0.15095789041576999,0.0,0.0,0.24634529525427884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3324947654262081,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15324611743974978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20587984295053088,0.0,0.0,0.0,0.18707486778661567,0.0,0.0,0.0,0.0,0.17410248277059293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17003779218921394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2637415307246673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1865986819771212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Trusty-McGoodGuy,2018/01/24,"What’s a good snack to make me feel full, without being unhealthy? I’ve recently cut my diet down quite a bit, and I’m struggling with being hungry a lot. I’ve cut out as much sugar and junk as I can which was pretty easy, but I’ve also cut down on quantity, and started running/swimming/cycling/etc. I have things like apples and bananas, along with small amounts of rice cakes, but I wouldn’t mind broadening my options to make it a little less boring. Also, I live in Australia if that helps.",7.0721212121212105,5.92733075757576,7.150181818181817,79.06527272727273,64.65656565656566,9.132121212121213,33.94141414141414,7.554174236665415,2.378792323232324,391,14,75,3,5,126,73,99,0.102,0.745,0.153,0.6999,0,0,0,0,0,0,15,0,0,0,1,2,7,3,1,4,0,6,3,0,2,0,19,11,11,0,2,4,0,1,1,0,1,0,0,0,0,5,8,3,0,1,0,0,0,2,5,0,0,1,2,7,2,14,7,6,10,0,0,0,0,1,8,0,3,3,49,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3708932852143829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2531696823001157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2586246349276403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11725326611577915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19450283310552174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15543457752796086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11329236368330488,0.2324200805858906,0.2047678591255868,0.0,0.0,0.0,0.0,0.19714914985364984,0.0,0.0,0.3095839186741891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23414821649791046,0.0,0.0,0.0,0.17046977825371687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2359209579078075,0.0,0.0,0.0,0.0,0.0,0.2466492692298558,0.0,0.0,0.0,0.0,0.2289687005740306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16413673555954805,0.0,0.0,0.0,0.0,0.24242738929917984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15406097883673447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22353886026863132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,arthouseisland,2018/01/24,I'm 5'5 and currently weighing 172 lbs. Ive been trying to lose weight and body fat. Been researching on how to lose said weight but I stumbled upon videos telling me that weight doesnt matter and that body fat should be the focus. I have already cut down my calorie intake into 2000 calories a day and been doing weight training 5 days a week and 3 days cardio in between. Should I stick with this plan to lose body fat or change it for the better?,4.8053333333333335,5.615451311111113,4.682222222222221,88.21000000000002,69.22222222222223,6.8888888888888875,26.11111111111111,6.42735559955562,0.8881111111111113,358,10,72,2,6,110,64,90,0.124,0.833,0.043,-0.6323,1,0,0,0,0,0,5,0,0,0,5,1,5,1,0,4,0,10,12,6,1,0,13,12,8,0,2,2,0,4,0,0,2,4,1,0,0,4,7,8,0,0,1,0,0,1,4,0,0,4,5,6,1,11,5,0,10,0,3,0,0,2,5,0,1,5,42,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14782143956866706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.118471322827868,0.0,0.4463776949011817,0.0,0.0,0.0,0.0,0.0,0.0,0.14170544532044985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2591675161477925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.449580389060108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12742081674628455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1170815969717824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09094589279574407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10744972402678148,0.6524789627101005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,310represent,2018/01/24,"Switching my workout schedule from PM to AM, would that benefit me more? I cook at a restaurant and don’t get out later sometimes so I work out then, since it’s peaceful. But a friend suggested that I should work out in the morning, go to work, sleep, and repeat. Maybe it might work but for those who have done the switch, how did it impact or affect you? ",2.9286384976525817,4.721377661971836,3.3179577464788754,92.35092723004698,75.19718309859155,5.860093896713615,24.509389671361504,6.42735559955562,0.6214206572769956,278,9,58,2,6,86,56,71,0.0,0.903,0.097,0.6767,0,0,0,0,0,0,10,0,1,0,4,2,2,0,0,4,0,8,2,1,2,0,13,10,8,0,2,3,0,0,0,1,3,0,0,0,0,7,5,1,0,0,2,0,1,1,0,0,0,2,0,6,2,9,5,1,10,0,0,0,0,4,5,0,2,4,43,13,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25565056975974804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.193008782805118,0.0,0.13051960476289998,0.0,0.1419773380110125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25097577924374226,0.0,0.0,0.0,0.0,0.2650174411537488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20665204796361766,0.0,0.2499984359147295,0.0,0.0,0.0,0.24707640993475755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7274819764685558,0.0,0.0,0.1774635540119397,0.0,0.0,0.0 fitness,SFweddingphotographe,2018/01/24,"How to deal with bicep cramps? I've recently gotten a bit into lifting and I find myself limited on the amount of reps I can do with curls and other bicep oriented lifts because of cramping. I drink a lot of water and try to stretch before, during and after the workout but usually around the third set I can't do any more reps without my bicep locking up and getting into a cramp. It's super annoying because I feel like I have a ton of strength left for more reps but my body won't let me. ",6.857128712871287,5.438854316831686,7.709782178217825,75.76566336633667,65.23762376237624,10.06019801980198,35.05148514851485,8.841846274778883,2.958380594059405,390,15,75,5,5,132,70,101,0.071,0.8009999999999999,0.128,0.8271,0,0,1,0,0,0,5,0,0,0,3,2,4,1,0,7,0,7,9,4,1,0,18,10,8,0,0,3,0,1,1,0,1,3,0,0,0,2,10,2,1,2,2,0,0,3,1,0,1,1,1,10,3,16,7,6,11,0,0,0,0,1,7,0,1,4,55,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16714119328384466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21879940450310725,0.0,0.0,0.0,0.0,0.0,0.29965465376295003,0.0,0.20914363693099267,0.0,0.0,0.0,0.2683319005639456,0.27301003608892865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2533919734550872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2407742376483766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12427551142115065,0.17558776576076254,0.0,0.0,0.22464164610754048,0.0,0.0,0.0,0.0,0.0,0.12841172289242636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2670444679506293,0.25133025854888025,0.0,0.12007739232569653,0.0,0.0,0.0,0.0,0.0,0.0,0.208956323656815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24268153294063896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16687084788008433,0.0,0.0,0.0,0.0,0.0,0.2706957769389853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23692650194455264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SquidsOgro,2018/01/24,"For those of you who are exercising with the main goal being to improve your mental health, what are some tips on how to remind yourself of your goal when it gets tough? I have made a conscious effort over the past year to exercise in order to improve my mental health. Losing weight or building muscle are like added bonuses to me. But lately I’m finding it hard to remind myself that exercising helps keep my mental health balanced. What have you done to routinely keep your goal in the forefront of your mind? Do you have sticky notes everywhere? Do you have a positive message you’ve logged into your phone to go off every few days? I guess I am looking for ways I can keep from getting distracted from my main goal. We all fall off track a bit, but I want to be sure I don’t fall so far off track and lose my progress. I’d be happy to hear your experience or tips!",6.064767441860467,6.066779662790703,6.073813953488372,82.15141860465117,66.32558139534882,8.74046511627907,29.409302325581393,8.238735603445708,1.8797934883720933,690,21,137,8,10,218,105,172,0.053,0.8,0.147,0.9513,0,0,0,0,0,0,12,1,10,0,9,3,8,0,1,6,0,16,7,0,2,2,21,28,8,0,1,4,0,2,1,0,0,6,1,0,0,7,4,1,3,2,3,1,3,1,4,0,0,2,4,23,4,26,23,6,19,0,2,1,0,16,9,0,4,6,91,30,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15187556439675487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08971649363743565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14236108392403266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1172088554680075,0.0,0.0,0.13607938541006384,0.0,0.0,0.0,0.0,0.0,0.0,0.1271469278080423,0.0,0.0,0.0,0.0,0.0,0.14536179148628148,0.0,0.07906122701346263,0.0,0.0,0.0,0.15324885337966654,0.0,0.0,0.1480885686978158,0.1246180861720011,0.0,0.0,0.4436124207016313,0.15679066619181772,0.0,0.09324463330030974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37095056322623177,0.0,0.0,0.0,0.0,0.15692572827910292,0.0,0.0,0.0,0.0,0.06796367369078332,0.0,0.0,0.0,0.11682003606138246,0.31126413305304645,0.0,0.0,0.0,0.13163225612194548,0.0,0.0,0.0,0.0,0.0,0.0,0.4205801020927508,0.0,0.1404646567868188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13279927289848956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13111252739683282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08205255885331415,0.11042156843223498,0.0,0.16940237797729868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08958432799731303 fitness,XrayAlpha,2018/01/24,Is eating too much saturated fat bad? I totaled up my values for the day and going by the recommend values for myself I was at about 190% of the recommend saturated fat (and sodium and cholesterol) while being around 1800 calories for the day (from my usual 2500). Should I lower that if my goal is just to reduce calories?,4.359344262295083,6.353714114754107,5.610622950819675,76.56675409836069,71.78688524590163,7.50295081967213,25.31475409836065,8.238735603445708,1.829594098360656,255,8,43,4,5,85,43,61,0.083,0.76,0.157,0.6199,1,0,0,0,0,0,8,0,0,0,1,4,1,0,0,4,0,5,3,2,0,1,8,6,5,0,2,2,0,0,0,0,1,2,0,0,0,1,4,3,0,0,0,0,1,0,1,0,0,1,0,7,0,11,3,2,8,0,0,0,0,0,3,0,1,4,37,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3553260150700681,0.0,0.0,0.0,0.0,0.3332715987908432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.514834401610272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4084276729870416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22684479659081186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29341943469566273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4396047234884485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Illuuminate_,2018/01/24,"Am I breathing wrong? Basically, every time I have a high amount of reps on squats/deadlifts, I feel like I’m about to pass out at the end. I’m pretty sure this is because I’m somehow instinctively doing the Valsalva maneuver. Anyway, am I doing it wrong if I’m using it on sets with 5+ reps? Or will I, over time, get used to it? I do it on every single one of my sets. Anyway if it helps I’m kind of a novice (lifting for about 3 months). Should I just keep doing what I’m doing? Thanks in advance!",0.8671962616822455,2.590502869158879,3.360570093457945,90.02683644859816,81.05607476635514,5.775327102803737,20.04579439252336,6.742157984588678,0.22132971962616788,385,10,86,4,10,134,67,107,0.06,0.7979999999999999,0.142,0.8202,0,0,0,0,0,0,18,0,0,0,1,6,6,0,0,4,0,11,1,1,2,1,13,23,3,0,3,4,0,1,1,0,2,0,0,0,0,7,2,0,1,1,0,0,2,0,2,0,1,0,1,8,4,16,21,2,16,0,0,0,0,1,8,0,4,5,55,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13084260627795802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1901074106502524,0.0,0.0,0.0,0.0,0.3616870653330035,0.0,0.0,0.0,0.0,0.0,0.10852847841123683,0.1533389227509629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11214058776593837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1438687275026183,0.2267790390045521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19078197357073431,0.0,0.22351462339812536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10486230578874177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1713236715692525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14544567950328088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2183661354198318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20229574409374465,0.0,0.0,0.0,0.0,0.19761175650951546,0.0,0.0,0.0,0.0,0.0,0.0,0.25031672443229314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3707602442085097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4693504859755912,0.0,0.0 fitness,Jbustos29,2018/01/24,"Suggestions on a good protein Powder Hello everyone, my first time posting here I've been working out really hard this year and I've consistently have stayed in shape for the past 5 years. I'm 23 years old and I would like to buy a protein powder to gain lean muscle. I want to get bigger but not fat bigger. I wanna make gains while still looking ripped and toned. Thank you in advance for the responses. ",2.824462025316457,5.317847696202534,3.646060126582281,86.51060917721522,78.36708860759494,6.481645569620253,22.53322784810127,7.6454224807358475,1.1176189873417721,324,10,61,5,8,103,61,79,0.017,0.81,0.172,0.8766,0,0,0,0,0,0,6,0,1,0,5,2,3,0,0,4,0,3,1,1,1,0,10,9,5,0,3,2,0,1,1,0,1,1,0,0,0,1,4,1,0,0,0,1,1,1,0,0,1,1,2,5,3,10,7,0,19,0,0,1,0,3,7,0,0,10,32,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23725133001999602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21119498644981533,0.0,0.0,0.0,0.0,0.12972105565065828,0.0,0.0,0.2082535162734533,0.0,0.0,0.0,0.0,0.0,0.0,0.22241869099311853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12130174520994842,0.0,0.0,0.0,0.2085007104560989,0.0,0.0,0.0,0.0,0.0,0.16573521993542722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2605381431394179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23702049477916215,0.0,0.0,0.0,0.0,0.0,0.0,0.2377927801657997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15906066016062456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2646436519652949,0.19828437606880855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2285916827625313,0.0,0.0,0.0,0.0,0.0,0.0,0.14477964841840632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14644762484637106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18075776839379626,0.0,0.0,0.17637779096684833,0.0,0.0,0.4796710392220089 fitness,Cptawesome13,2018/01/24,"Limited Work Gym Workout Routine Suggestions Hello, I don't have much experience with working out, but I'm trying to lose some weight and build muscle a little bit to look good and be healthier. I'm using MyFitnessPal to try and log my food as much as I can. I've got a small gym at work I can use that has dumbbells, a bench without a barbell, and [2 machines that I'm not totally sure all that they do.](https://imgur.com/a/wegYQ) As you can see, one is a cable based weight machine with handles for pull ups. The other just appears to maybe assist pull ups with weights to counter balance? I've tried looking around for some suggested routines, but I'm not sure what exercises some of these can be called. I know what a squat is, but that's about it. Anyone have suggestions for a short 20-30 minute routine I can do in my work's gym before heading home? It's also got a stationary and an elliptical. Also should I be attempting to do the same thing every day? Alternate 30 minutes on the elliptical/stationary and weights? Or just do solely weights? Thanks a bunch in advance.",4.120455952716013,6.0153105980861294,4.9003996622572465,81.82632704756546,72.20574162679426,7.979848015761329,29.99746692935548,8.671277953709913,2.439045370109767,861,37,161,16,17,278,123,209,0.066,0.894,0.04,-0.476,0,0,0,0,0,0,32,0,1,1,8,6,5,0,0,13,0,18,8,1,2,4,34,32,15,0,1,9,0,5,0,0,1,1,0,1,0,11,11,6,1,1,5,0,4,4,1,0,1,2,8,10,4,26,26,10,16,0,1,3,0,7,11,0,5,1,104,21,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17475457084549942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0763989711052316,0.0,0.0,0.09726690537462407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09297445022425874,0.0,0.0,0.0,0.11928649275997315,0.0,0.0,0.0,0.11156936112504713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07046535702593125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0920584779040858,0.0,0.0,0.10687981761235854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13212080542896792,0.0,0.0,0.0,0.0,0.0,0.0,0.09164430978560932,0.17477461245884135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11213498024815363,0.0,0.0,0.0,0.0,0.0,0.10959932622802183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060047883768437615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1095098591908631,0.0,0.0,0.1835061807500832,0.12223693423411862,0.0,0.0,0.0,0.0,0.0,0.0,0.10976899733774198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16064120936369272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0740391855620818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08706816951796288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2059574706725931,0.0,0.0,0.0,0.0,0.1005943494466393,0.0,0.0,0.07258923607929221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22254645995124203,0.0,0.0,0.0,0.0,0.18873566140806133,0.0,0.0,0.0,0.0,0.0,0.6652622366993175,0.0,0.0,0.0,0.0,0.0,0.10532527589696533,0.0,0.31817798266771696,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Isunova,2018/01/24,"I’m 5’5”, underweight, and skinny. I recently started lifting and also doing cardio, but people have been telling me to stop cardio? Sorry for the long-winded question. I’m a short guy and I’m pretty skinny and underweight. I recently started hitting the gym and doing the weights. I also have started cardio on the treadmill, because my health sucks and the doctor told me I have cholesterol in my eyes which shouldn’t occur in young men, and I should really start exercising. My mental/emotional health lately has also been a bit of a mess, and the running has been helping me to clear my mind. A few people told me doing cardio would be UNhelpful because I’m already underweight. Is this true?",4.77061310782241,7.064443496124031,5.6316983791402375,75.57367864693447,71.40310077519379,7.4816067653276965,29.556730091613808,8.296473431620573,2.5682806201550377,557,23,86,9,11,182,72,129,0.08199999999999999,0.802,0.116,0.7569,0,0,0,0,0,0,17,0,0,0,0,3,3,1,0,10,0,16,12,3,0,2,17,28,12,0,3,1,0,1,0,0,3,8,0,0,2,2,8,3,1,1,2,0,1,1,2,0,0,5,2,13,1,7,18,2,14,0,0,1,0,7,4,1,1,9,61,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16113933800317334,0.35032215662621063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17802778674181133,0.0,0.0,0.0,0.0,0.0,0.1594186299786728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14946010325666853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16425553422656927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1445851233139313,0.0,0.0,0.0,0.0,0.0,0.31042994366550325,0.0,0.0,0.09787572973073164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1647196157592985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12922521974164627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14715622388681698,0.0,0.14744098719449827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20246707803382613,0.0,0.0,0.0,0.0,0.0,0.0,0.14855726622247936,0.0,0.0,0.0,0.0,0.1635784951486602,0.0,0.0,0.0,0.09354568189638574,0.0,0.2883589869203879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16346011013095593,0.4134215957352474,0.0,0.0,0.12208125615752928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12763000470999594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2790613018345696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17781593187512976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10373011598663306,0.0,0.0,0.0 fitness,Lukas2771,2018/01/24,"When should I do a Post-activation Potentiation (PAP) workout? I’m a high jumper and sprinter in track and I want to start using PAP to get more out of my meets. I was wondering what time should I do these workouts. Should I do it the morning before I leave for the meet, the night before, or something else? Ps please don’t delete, as no one in r/trackandfield responded",2.6242857142857154,4.881463561643837,3.510019569471627,88.47191780821919,77.76712328767123,6.36320939334638,24.127201565557733,7.447530270364453,1.0179722113502936,292,10,60,4,7,93,54,73,0.053,0.8859999999999999,0.062,0.1431,0,0,1,0,0,0,11,0,0,0,0,1,0,0,0,5,0,8,2,0,1,0,10,14,5,0,4,1,0,0,0,0,3,2,0,0,0,3,3,0,0,1,2,0,0,2,0,0,1,1,0,7,0,8,10,1,8,0,0,0,0,3,4,0,2,4,38,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4671796164628722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22931986062710386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1434213833386063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29003739086974684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29066896356302496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2576112634356368,0.0,0.0,0.0,0.0,0.0,0.1860166864696972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3013321479396122,0.0,0.0,0.2629069684042385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21133303402525747,0.0,0.0,0.1943012685205569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16007037062174512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2370905493305045,0.0,0.0,0.16191450830220866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2976969555460898,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,logmover,2018/01/24,"Squat and deadlift program Hi, I'm a 17 year old male and weigh 146 lbs. My current 1RM for the squat is 225lbs and my deadlift is 265lbs. My goals are to lift 315 on the deadlift and 250lbs on the squat. What would be a good workout program/routine that solely focuses on these two lifts? I plan on only doing this routine/program twice per week. Thank you! EDIT: 5/3/1 It is!!! Thank you everybody! ",1.3099999999999987,3.9253589743589785,1.9750769230769265,94.79492307692308,87.46153846153845,4.1456410256410265,23.18461538461539,5.6839178017228535,0.32146769230769223,312,12,62,2,10,96,55,78,0.0,0.884,0.116,0.8429,1,0,0,0,0,0,16,0,2,0,2,0,3,0,0,5,0,7,1,0,0,0,5,10,4,0,1,0,0,0,0,0,1,0,0,0,1,5,4,1,0,0,1,0,0,0,0,0,2,0,0,6,3,6,8,0,8,0,0,0,0,4,4,0,0,4,35,11,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29130154302371425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3644364065065265,0.0,0.0,0.2641398212312009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6395004617706045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3392648737212513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27858577037168203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24671431043830344,0.0,0.0,0.22365194814715575 fitness,Wisconsiknight,2018/01/24,"I don't understand the elliptical Can someone explain how the elliptical is supposed to feel, because I really think I'm missing something. I've been battling a low grade calf strain for a while and have been swimming, rowing, and doing the airdyne to keep my cardio up. A lot of different sites reccomend using the elliptical to train around running injuries, so decided to give that a try this week. If it matters, I've been using one of the ones with the moving arm things too. It feels nothing like running. I'm terms of effort it is far, far easier. I just can't seem to get myself out of breath no matter what I try. In terms of movement it just feels bizarre. Does this thing have a steeper learning curve than I realize? Is there something obvious I may be missing? TLDR: started using the elliptical to train around a running injury and I just don't get it. Help? EDIT: thanks for the tips everyone! I'll try increasing the resistance and hitting some intervals. If it doesn't start to feel more natural in a week or so, I may just give it up entirely",3.1333823529411764,5.596101848039218,4.468392156862748,81.19376470588236,77.08823529411767,7.413333333333332,29.317647058823532,8.395991825355821,2.5020576470588245,843,39,151,17,20,278,117,204,0.115,0.831,0.054000000000000006,-0.8789,1,0,2,0,0,0,23,0,0,0,1,11,7,1,1,16,0,17,3,2,4,1,38,41,11,0,2,7,0,4,1,0,2,1,0,0,0,13,8,0,1,11,1,0,7,5,5,0,2,3,4,10,2,23,34,6,25,0,3,0,0,4,11,0,8,8,102,23,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.265003778821663,0.0,0.0,0.0,0.0,0.0,0.09073335433546743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15550932915996915,0.0,0.0,0.1302535741309355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1422259325022894,0.0,0.0,0.0,0.0,0.30103811494726396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1555287222502928,0.2855676721229098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09976637275595852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1322985600885982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07271720594858617,0.0,0.0,0.0,0.0,0.0,0.0,0.1265410559582945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15819662854726535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.142818940574902,0.0,0.0,0.0,0.2017198334753314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09535268238061263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13550114133311214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12611425071806534,0.22917333514784485,0.0,0.0,0.2107037829447484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13703470172507945,0.0,0.0,0.19776944469139876,0.09537262963031176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30316402389547564,0.0,0.0,0.15495088574302787,0.0,0.3856578705694387,0.0,0.0,0.0,0.0,0.2387858663434649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,_teejay_,2018/01/24,"Tailbone troubles? Hi all, Any tips with dealing with tailbone troubles? Mine is quite long, so whenever I do sit-ups for a long time, I actually get sores and near-cuts. And that stops my progress because my form is off. Edit: I use a mat! Sometimes two. So just looking for tips! Thanks.",1.1044090909090905,3.735714781818185,1.8948863636363635,93.72232954545456,92.0909090909091,4.204545454545455,26.875,5.985473137389443,0.956136363636364,223,11,44,2,8,69,42,55,0.149,0.7509999999999999,0.1,-0.4299,0,0,0,0,0,0,14,0,0,0,2,3,3,0,0,2,0,3,1,0,1,1,8,7,4,0,0,1,0,0,0,0,0,1,0,0,0,1,4,0,1,0,0,0,0,0,2,0,1,0,1,6,1,5,7,2,5,0,0,1,0,2,1,0,0,4,25,7,1,0.0,0.0,0.27430414361224864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1911514322457128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17135038682118087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2897923467810329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14685837922876335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4975131533123254,0.23604553826704056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2989747429520703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2780060602742037,0.0,0.0,0.0,0.0,0.2350045557387743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25879070955209754,0.0,0.0,0.0,0.0,0.0,0.0,0.1639063481667669,0.0,0.0,0.0,0.0,0.0,0.0,0.27458493822923824,0.0,0.0,0.2427722630657581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,lolGroovy,2018/01/24,"Need help with everything related to supplements! Hi guys, as I’ve started to eat well and get to the gym 3-5 times a week since 3 months, I’m now getting questions about supplements. And doing researchs on the web I got myself dizzy. Lots of different opinions and studies and stuff. I already take vitamin D supplement now in the winter since I live in canada. I will probably take some pre workout protein supplement as I am just not able to eat my needed protein needs. I,m really questionning these and would be happy to hear anyones opinion or experience on it. Fish oil omega 3? Glutamine? Amino acids? Any preworkout complex with multi vitamins and ZMA etc? I do eat fish once a week, 3days of workout and 2 days of heavy cardio. I get veggies every meals so not sure on the vitamins needs. So there it is!",3.336344086021505,5.803677903225813,4.503225806451617,81.18150537634409,76.41935483870971,8.004301075268819,29.68817204301075,8.841846274778883,2.8095075268817213,645,30,115,15,15,211,106,155,0.028,0.89,0.08199999999999999,0.8444,1,0,0,0,0,0,19,0,0,0,0,8,3,0,0,6,0,7,8,0,0,1,26,20,12,0,5,4,0,0,0,0,2,4,1,0,1,4,9,4,0,3,3,0,0,2,0,1,0,1,3,9,3,18,16,3,14,0,0,0,0,6,5,0,7,9,64,13,1,0.13443022965481938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1483471012435157,0.0,0.0,0.0,0.0,0.09141716597427602,0.0,0.0,0.0,0.0,0.09399674223317496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08669637699193496,0.0,0.0,0.0,0.0,0.14045097797341038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4126670564415149,0.0,0.0,0.0,0.0,0.14992524109150282,0.0,0.0,0.11326326641244827,0.0,0.12081722230250465,0.13149855974107055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21070273977458204,0.0,0.0,0.0,0.10751613509014782,0.0,0.0,0.13310706244887,0.0,0.14310347918751834,0.0,0.0,0.0,0.0,0.15151263891247846,0.0,0.09010574927000066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11870435566118395,0.0,0.0,0.0,0.0,0.1142877739820226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10730092677127527,0.0,0.0,0.3987132477191744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14316380725430589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14493852434094992,0.0,0.0,0.0,0.30118524603349617,0.0,0.0,0.0,0.08611944739963844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22240415026825852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09515040845827598,0.0,0.0,0.0,0.0,0.0,0.1538904508041086,0.0,0.0,0.1266989005332478,0.0,0.20214960530384235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07838734797099517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2156636430452875,0.0,0.1208689208812406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09549537815506998,0.0,0.0,0.0 fitness,HotandShteamy,2018/01/24,"Quit smoking about 8 days ago, started running. Shortness of breath is a problem does anyone know how to make it go away? Smoked for approx 3 years around 4 packs a week during the heavy times (about 30% of that time) and around 1 pack per week during the other 70%. But I deal with shortness of breath. I started running about 4 days ago but the shortness of breath is killing me. Does anybody have any exercises i can do to get riid of it>?",4.605862068965519,5.610513436781614,4.442011494252878,89.0416379310345,69.80459770114942,6.2597701149425315,28.29310344827586,5.46131890053228,0.9297448275862066,347,12,70,1,6,106,60,87,0.1,0.9,0.0,-0.8523,0,0,1,0,0,0,13,0,0,0,1,6,2,1,0,5,0,5,4,3,2,0,10,11,4,1,1,2,0,0,0,0,0,1,0,0,0,3,4,0,0,1,1,0,3,0,2,0,0,0,0,4,0,15,11,0,20,0,0,0,0,1,6,0,0,11,36,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.35526037779452324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13626942095345235,0.0,0.0,0.0,0.0,0.14011462179028805,0.0,0.0,0.35677223036172395,0.0,0.0,0.18826933922068848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25846491663890697,0.206589272330598,0.0,0.0,0.0,0.0,0.0,0.0,0.350718456634183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10469346771067647,0.0,0.11388403971729495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22169753229157446,0.0,0.11012696115937183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13375927916867414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1917424369659357,0.0,0.0,0.0,0.21313528558559688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2836686288818511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2336934951820768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32147528798653635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12904207982954688 fitness,SigPi1897,2018/01/24,"Reverse French Press? This might be a stupid question, but a friend showed me an exercise a few years ago that is something either I don’t know the name to or just no one does. To clarify, I call it a Reverse French Press for lack of better name - take a French Press and swing it around to press up from below/at chest level to above your head. Anyone do this, know a different name for it, or know it’s benefits? Thanks.",2.1129705882352923,4.172992929411766,2.713750000000001,94.530625,78.52941176470588,6.132352941176473,20.036764705882355,7.1686216300943375,0.26291176470588296,329,8,72,4,8,102,59,85,0.08800000000000001,0.7390000000000001,0.174,0.8693,2,0,1,0,0,0,11,0,1,0,1,2,5,1,0,8,0,5,3,2,0,0,16,10,4,0,1,5,0,4,0,1,1,1,0,0,0,7,2,0,0,4,2,0,0,2,1,0,1,0,4,4,4,10,8,3,5,0,0,0,0,7,3,0,4,2,44,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.22604976314833775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1783079625481489,0.0,0.0,0.22701174465849816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22553440917441245,0.0,0.0,0.0,0.0,0.2603923217448086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26642974134368397,0.0,0.0,0.2231597695923236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19701903408461274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2617124232063908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4204382201167491,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2705238565459869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17280044659390847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2856680257948429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19631810109443668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1917347526908173,0.0,0.0,0.23477768396881596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1642171962025519 fitness,vaan0011,2018/01/24,"Improve Stamina I've read a few post about improving stamina and most of the advice are to try HIIT, running long distance, diet, enough rest .etc.. The diet and rest i can manage but the running part is so hard, everyone talk about running for 1 min then jog 2 min for 15 min total for beginner, but i barely be able to hold my breath after running for 30s, and it's not even a fast run at all.",6.604629629629631,5.096047703703704,7.3124382716049405,78.70347222222223,65.79012345679013,9.58148148148148,33.830246913580254,8.07648339933343,2.485861728395061,308,11,62,3,4,103,60,81,0.03,0.879,0.091,0.4119,0,0,0,0,0,0,10,0,0,0,0,4,0,0,0,5,0,4,3,1,0,2,10,4,7,0,0,3,0,1,0,0,0,0,0,0,0,1,3,2,1,0,2,0,6,1,0,0,0,0,1,3,0,11,3,9,16,0,0,0,0,1,1,0,1,8,42,4,2,0.296190866278581,0.0,0.0,0.0,0.0,0.28943428654316483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30604434167508776,0.3303311104201877,0.1956312737344133,0.0,0.0,0.2830230657099056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2653288383704785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.262119596073541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3207458445904918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2836689751772267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2962710197334759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23806699880411614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20109415572406816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Qurse,2018/01/24,"Struggling with bicep curls. Feels like tendon curls. Im no stranger to working out (average 3 times a week, nothing crazy, just enough to not put on weight) but I've always had this problem and have avoided it/been in denial for years about it. I cannot do bicep curls at all. I have no idea how to ""squeeze at the top"", and cant do more than 15 reps with 10lbs in good form. It's like my bicep muscle is brain dead. Im M 5'4"" 165 and my PRs are: Bench - 235 Squat - 265 Deadlift - 285 OHP - 115 Even with no weight, when I bring my arms up, I cannot get that ""tight squeeze"" at the top of the motion. I just feel my shoulders straining. I just cant feel it. I struggle to get 15 good solid reps with 10lbs before the tendon at the inside of my elbow just strains and fatigues or I cant get it past right above the waist. Cant do preacher curls, one arm curls, hammer curls, ez bar curls. My arms just fatigues too fast. But I can do triceps just fine. Any curls I do feel like nothing is getting worked and I'm just making my tendons feel it. I'm at my wits end with this. Any advice? ",0.4867105263157896,2.5152550394736863,1.674649122807022,99.9767105263158,84.13157894736842,3.9754385964912284,18.71052631578948,4.2952094502661415,-0.8038368421052633,831,21,195,1,24,262,123,228,0.14,0.7390000000000001,0.121,-0.7598,0,1,0,0,0,0,37,0,0,0,4,12,14,0,5,7,0,18,19,14,2,1,34,31,10,1,1,11,0,10,3,0,0,2,0,0,0,8,11,4,2,6,1,0,3,10,8,0,1,1,10,18,6,24,30,4,23,0,2,0,0,0,13,0,1,10,103,26,2,0.0,0.0,0.0,0.0,0.0,0.13367947235630495,0.0,0.0,0.0,0.0,0.0,0.0,0.11382864024035536,0.0,0.0,0.1860575152294336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11640680746889365,0.0,0.0,0.0,0.0,0.0,0.0,0.15271415171171224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12116428227677148,0.14135107005250064,0.0,0.09035517443890692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34585119928543256,0.19546003447908264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2858896196477585,0.0,0.0,0.22948286328343545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1544306591099582,0.2955351613899888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20050085331215944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0913151275864915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26252676681639553,0.0,0.0,0.0,0.09269928671898918,0.0,0.0,0.0,0.0,0.0,0.13059117265361686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13089921838775695,0.0,0.1375218827819918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11682653610271634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2860263295214927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07976923717484477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10973278684231133,0.333171330046014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1991842010353614,0.0,0.0,0.0,0.0,0.0,0.088094777849408 fitness,Litra,2018/01/25,"Deadlift with belt feels unconfortable I use belt on squats when I get heavy (like over 120 kg) and I feel that it helps me to keep my core tight. On deadlifting I get no such feeling. Only light discomfort and feeling that my lunch is peeking up to my throat. I’m reasonably big guy (over 100 kg) and when I’m lowering to deadlift with belt I feel my stomach gets in the way and I cannot realky consentrate to get tight as I would without belt. My dl max is around 180 kg (beltless) and squat 150 kg(with belt). Any suggestions/tips how can I get same benefit from belt in dl that I get from squat? Thanks for advance Edit:Sorry typos. I’m not native english speaker",1.912105263157894,4.294683631578952,2.9315413533834622,90.96543233082708,81.10526315789474,6.2060150375939855,24.53759398496241,7.447530270364453,1.172347368421052,525,20,108,8,14,167,81,133,0.054000000000000006,0.856,0.08900000000000001,0.5423,1,0,0,0,0,0,17,0,0,0,1,5,4,0,1,1,0,5,3,2,3,0,23,22,9,0,1,2,0,7,1,0,1,0,1,0,1,4,8,1,3,6,0,0,1,4,1,0,0,0,9,15,3,19,21,1,13,0,0,0,0,2,9,0,0,3,56,19,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13215722910195035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17300297108194918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.49131835521706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6092048458521161,0.0,0.0,0.0,0.0,0.0,0.0,0.19242622935929665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1302613794987827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1727374912687114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09494425123914504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14780361700421107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19981292705147485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21754667369796066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17892130176544838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16784655606628307,0.0,0.0,0.0,0.1542573049118783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.187335924691142,0.0,0.0,0.0,0.0,0.13805289667991066,0.0,0.0,0.0 fitness,synnnical,2018/01/25,"Why does the right side of my chest/stomach hurt or feel pressure when I run for a long time? Basically title, but the (usually) right side of my body, in between my chest and stomach usually feels some kind of pressure and ""hurts"" for lack of better word when I've been running quickly or intensely for too long. Is there any reason for this?",8.83818181818182,6.908255545454548,8.186969696969701,75.55045454545456,61.72727272727274,11.224242424242425,38.66666666666667,9.725611199111238,3.5614303030303036,270,11,52,4,3,85,46,66,0.14,0.8059999999999999,0.054000000000000006,-0.6199,0,0,0,0,0,0,10,0,0,0,1,5,6,0,2,3,0,2,3,3,1,0,11,4,7,0,1,3,0,2,0,0,0,0,0,0,0,1,2,0,0,3,0,0,2,0,4,0,0,1,2,4,2,10,3,2,15,0,2,0,0,0,5,0,3,8,32,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1416473253572572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1842194577592855,0.0,0.23136810649671746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18227982106354806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21063980045082925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44596689701866266,0.0,0.0,0.0,0.0,0.0,0.0,0.21690655005787254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36866795434815003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21416132042850514,0.0,0.0,0.0,0.35576453548348713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12145813167151208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4588136776527144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18795328545596465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ahsuregoon,2018/01/25,"Programming: Using same weight for full sets and reps or pyramid them (M) My issue is that I am able to complete one set of Squats at 100kg but struggle with the following sets. Should I reduce the initial weight to something that I can complete the full set/reps with or is it beneficial to pyramid the weight down. My goal is strength. As I pyramid the weight down, the sets still feel just as difficult as the first which is making me wonder about what I should do here. *Context:* Running the sample [LP program!](https://www.youtube.com/watch?v=Dcr-JtlmtVc) Brian Alsruhe gave. Basically (w/ increasing weight each week): 4x8 week 1-4 5x5 week 5-8 10x3 week 9-12 I progressed fine with the first block. Finished with 4x8 @ 90kg (198). For the start of the second block, I attempted 5x5 @ 100kg (220). The first set was tough, the second my form was going on the third rep so I lowered the weight by 5kg (11). I had to do this for each set after down to last set of 85kg (187). So next time should I try stick with say 95kg throughout the 5x5 or would it be ok to do the same pyramid down, even try 105kg for the first set and go down after. Male (5 11"", 73kg (160)) : S - 125kg (275), B - 95kg (209), D - 140kg (308)",1.7748624667258213,3.741049020408166,2.676184560780836,94.84834960070988,79.20408163265307,5.566992014196984,21.672582076308785,6.498293943080001,0.17771694764862467,930,27,209,8,23,293,135,245,0.079,0.865,0.056,-0.6461,1,0,1,0,0,0,71,0,0,1,8,7,6,0,1,18,1,17,6,0,2,0,26,26,11,0,4,5,0,7,0,0,4,0,1,0,1,7,9,6,2,2,0,0,5,0,3,0,8,4,9,15,3,32,17,8,38,0,0,0,0,4,9,0,4,16,116,22,2,0.1028730784027392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21572093092610053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06794669806589977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05201571943058031,0.0,0.0,0.0,0.0,0.3500151517465341,0.0,0.0,0.0,0.0,0.0,0.0,0.1169302823345976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1073727665876079,0.0,0.0,0.0,0.0,0.0,0.08385528918510457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06866857865637377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1094066859509423,0.0,0.0,0.0,0.0,0.0,0.0,0.06970946030189114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0818088009688854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0791967216783091,0.0,0.0,0.07281409437828754,0.0,0.08215457329900024,0.0,0.0,0.1075452776865312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05998611930001931,0.0,0.0,0.0,0.0,0.1396881349384858,0.0,0.0,0.0,0.0,0.08884930997413908,0.0,0.0,0.0,0.0,0.3300743131449802,0.7516301719551398,0.0,0.0,0.0,0.0,0.0,0.0,0.1115614652560464,0.0,0.0,0.0,0.07307808332449392,0.0,0.0,0.0 fitness,Nlz90,2018/01/25,"AB split for more volume, but will it be enough? I've been training for about over a year now. Gained most of my weight on the first six months(132 to 162 to 156). I was doing a bro split, where I hit each muscle group one time a week. 3 exercises, 4 sets each, pushing to 12, and progressively over loading if I hit 12 at each set of the exercise. The thing is that you can only do this for about a year and then you get stock. So I switched to AB workout where I train each muscle group 2 times a week. Doing 2 exercises for each group, 3 sets, pushing to 10 reps and progressively overload if I hit 10 at each set. The thing is that I don't feel fatigued as much and it's like I don't feel like I'm working out. I'm hoping to keep the volume or even increase it by increasing weight more often now. But is it enough? Plus can I do different exercises each workout? Like doing flat bench and flys one workout and do incline and dips the other workout of the week and etc?",2.9541749174917484,4.037007915841588,4.149128712871288,89.30098679867987,73.8019801980198,6.9708250825082505,24.85280528052805,7.3011,0.8839533993399341,757,23,169,8,15,248,103,202,0.017,0.8640000000000001,0.119,0.9641,1,0,0,0,0,0,22,0,2,0,5,11,5,0,0,12,0,17,7,0,0,0,28,27,17,0,3,5,1,4,3,0,1,5,0,0,0,10,17,2,1,2,8,0,4,2,1,0,4,2,4,12,4,24,20,16,27,0,1,0,0,6,8,0,6,14,114,22,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1805426150697716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35710389721577823,0.19272130021586809,0.11413491568815437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1747490288905582,0.12345067503996582,0.0,0.0,0.0,0.14698635464015394,0.0,0.0,0.0,0.0,0.09028256499210792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1716326161613256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15359546682752584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2532688153201375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12703027042168236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23419190632358602,0.13142465706673562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2296055993447948,0.0,0.0,0.0,0.20152592734166472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4158370271181871,0.4208556056767223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12580282276448226,0.0,0.0,0.0,0.0,0.0,0.2225592525242102 fitness,Code3LI,2018/01/25,"Any idea where I can find one of these ""Farmers Walk"" treadmills? I saw the concept a few months ago and I thought it was fantastic. It adds handles that you can add weight to so you can do, wait for it... Farmers Walks. Here's the only one I found on Amazon: StairMaster HIITMill Self-Powered Incline Treadmill with Farmers Carry Lift Arms - Non-Motorized Treadmill for High Intensity Interval Training HIIT Workouts https://www.amazon.com/dp/B075KJVQZR/ref=cm_sw_r_cp_apa_DoKAAb0XNMXAH I am looking for a much cheaper option than that $5000 price tag.",6.304625468164795,10.203746494382024,4.671039325842695,74.78348782771538,78.43820224719101,6.112734082397004,32.13576779026217,7.492282038375204,2.77832509363296,454,22,63,7,12,131,71,89,0.0,0.935,0.065,0.6486,1,0,0,0,0,0,24,0,2,0,0,3,0,0,0,4,0,6,2,1,0,0,10,11,2,0,0,0,0,1,0,0,0,0,0,0,0,6,4,1,1,4,1,1,2,0,0,0,2,4,3,7,0,8,7,2,7,0,0,2,0,2,3,0,1,2,39,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.2442093378851264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1873457731009889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2517970706911532,0.0,0.0,0.3020656059223896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2910751674780789,0.0,0.0,0.0,0.0,0.0,0.31099986674307123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2313460764282063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2198971589873372,0.0,0.20252022764064576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3733645376240497,0.20952605531260907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2874009478541135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21871193700641986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3354782005208726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Kliner49r,2018/01/25,"Training routine for a canoe marathon? My buddy and I are training for a canoe marathon (120 miles), what routines would you recommend, we need to build endurance which is the biggest thing. We have 184 days till the marathon.",6.431666666666668,8.439479500000004,4.655000000000001,85.4366666666667,66.5,6.333333333333334,38.333333333333336,6.42735559955562,2.628083333333333,180,10,30,1,3,51,32,40,0.0,0.935,0.065,0.3612,0,0,0,0,0,0,7,2,1,0,0,0,0,0,0,4,0,4,0,0,0,0,5,5,2,0,2,0,0,0,0,0,1,0,0,0,0,3,3,0,0,0,3,0,0,0,0,0,0,0,0,5,0,4,4,0,4,0,0,0,0,3,2,0,0,2,21,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4664360994468201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5362803456054627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4804948355855149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5137756991390025,0.0,0.0,0.0 fitness,OhHelloThere_,2018/01/25,"Editing 'Coolcicada Routine' to include more Tricep/Bicep work? One of my bigger goals over my time working out is to increase the size of my arms. (Obviously eating a lot is a huge factor in increasing mass there) My main gripe is increasing the width of my arms as well (front view). From the side, I don't have a problem but from the front it looks considerably skinnier than I would like. Summarily, overall mass would be nice. I've been following Coolcicada for a while, and I'm increasing strength-wise, and from other people, looks wise too. However personally, I want to see more work and results on my arms in this routine. This is already a mildy longer than average workout, and I'm completely fine with adding or deleting certain workouts into the program, and therefore I'd like to ask you guys your opinions on exercises that would benefit someone in my position more. I follow the program pretty strictly other than adjusting some things based on the equipment at my gym. Hell maybe what's in the program is already enough and it just takes even more time, but I feel it needs more. Would love your opinions or even a suggestion on a new program!",7.911339563862931,8.037767813084113,7.57621495327103,72.50799844236762,62.45794392523364,10.497819314641744,38.861370716510905,10.125756701596842,4.032060436137071,928,45,159,18,12,294,128,214,0.028,0.7859999999999999,0.18600000000000005,0.9861,1,0,0,0,0,0,26,0,3,0,4,6,11,1,0,15,0,13,6,3,2,2,32,26,12,0,7,5,0,1,2,0,4,1,0,0,2,10,9,1,0,3,4,0,8,1,2,1,1,1,5,16,9,28,20,13,30,1,0,4,1,8,18,1,6,6,109,26,9,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34418995424131577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14579243057101454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16351086842930393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15957603719350502,0.0,0.0,0.0,0.16113829478500782,0.0,0.2060073366077756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07885313140042778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15441526443535775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1523788280893352,0.0,0.0,0.0,0.2619178632599631,0.0,0.0,0.13258332440430354,0.1407511879364668,0.0,0.0,0.0,0.15667298571291813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11563513319228705,0.0,0.15061772174707574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.105675924378474,0.0,0.0,0.0,0.0,0.0,0.0,0.10811626631242452,0.13616974167097215,0.0,0.0,0.0,0.0,0.0,0.1586574678069088,0.0,0.14922332623204887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12427215707332925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13213613943975408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1172551785916188,0.0,0.0,0.0,0.0,0.0,0.1036064154997276,0.0,0.0,0.0,0.18187168798766293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0919834970714273,0.0,0.0,0.0,0.14021800223457298,0.0,0.0,0.0,0.0,0.0,0.0,0.3406009147051149,0.0,0.0,0.4431303282899488,0.0,0.0,0.0 fitness,NewInSphere,2018/01/25,Plyometrics for athletic performance I heard about this fighter named Raphael dos Anjos and his S&C changed to be plyometric around the same time his abilities and results improved majorly. I think his trainer for strength and conditioning is named Nick Curzon. Is there a good program out there for this sort of training? ,7.520000000000002,10.858888037037037,6.103481481481483,70.53966666666669,66.77777777777777,9.505185185185187,42.28148148148148,9.888512548439397,5.221130370370372,270,17,38,7,5,80,43,54,0.0,0.78,0.22,0.899,0,0,0,0,1,0,5,0,0,0,2,4,2,0,0,2,0,3,0,0,1,0,11,5,3,0,0,0,0,0,0,0,0,0,1,0,0,2,5,0,0,1,0,0,0,0,0,0,0,1,1,5,2,8,3,2,3,0,0,0,0,6,2,0,1,1,26,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.50853249964566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4178144110719808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4965022270959034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39366229627330224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3007357801353543,0.0,0.0,0.2736774382968554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,onlylagcankillme,2018/01/25,"How important is progressive overload for hypertrophy? I like to start off my workouts with a compound movement, where I focus on progression (ex. flat bench press) and then move on to other exercises (ex. cable flyes) where I focus more on controlled movements, proper contractions etc. In these exercises I really feel like I'm sacrificing my form for progression. My question is: for hypertrophy purposes, would it be sustainable if i fx. for chest, have 1-2 exercises where I focus on progression and have the rest be focused on proper form and sufficient volume? ",7.640427098674523,9.705392865979382,8.305007363770251,60.20092783505157,63.63917525773197,12.14079528718704,37.56848306332843,11.765960540728905,5.551501914580267,456,23,64,16,7,152,63,97,0.026,0.871,0.102,0.7399,0,0,0,0,0,0,17,0,0,0,5,4,2,0,0,2,0,7,4,1,2,0,10,10,6,0,2,1,2,2,2,0,1,3,0,0,0,3,4,0,1,2,4,0,3,0,0,0,0,0,2,9,2,14,7,5,15,0,0,0,0,3,10,0,2,4,49,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39596938456523895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3937378986686403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1785098879902863,0.2522150344825202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34495938273125765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3752303916380861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3954905959125629,0.0,0.0,0.0,0.2261693228356592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24988668759891516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2507926567508149,0.0,0.0,0.0 fitness,BackcountryAdventure,2018/01/25,"Make a routine out of 1 multi workout machine? Hey all, I wanted to begin working out with the machine I have at my apartment complex but didn't know how to create a routine around it. It's one of those cable lifetime fitness multi workout towers and can do the following: Bicep curl (cable; 2 hand bar) Tricep pulldown (cable; 2 hand bar) Lat pulldown (cable; 2 hand bar or rope thing) Bench press (cable machine variety) Incline bench press (same as above) They also have a set of dumbbells. What sort of weekly routine can I setup with this. I was thinking Monday, Wednesday, Friday 3x10 or 5x5 of the heaviest weight I can do using the above machine workouts. Thoughts or suggestions? I am new to lifting weights for my arms but just dropped 37 lbs by fixing my eating and running. Developed a knee injury so looking to get my arm workouts going while it heals. Thank you for any suggestions.",4.1633935742971895,6.568144536144582,4.791060240963855,80.42402008032131,73.51807228915663,5.8724497991967874,31.54859437751004,6.742157984588678,2.1249852208835343,707,34,112,6,15,226,109,166,0.03,0.841,0.129,0.9572,1,0,0,0,0,0,26,0,1,1,1,5,1,0,0,8,0,10,15,8,3,1,24,22,12,0,1,6,0,7,0,0,0,1,0,0,0,7,7,6,0,4,7,0,3,1,0,0,1,3,8,12,1,19,19,2,17,0,0,1,0,5,6,0,4,6,71,19,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19446689813649254,0.0,0.0,0.0,0.16536728652301388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2164772376255819,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2488286550047407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12704886063846388,0.0,0.13820191275899804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1336425781553105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20420569022422375,0.0,0.0,0.0,0.0,0.0,0.16232114944521267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2348598560368847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1647816213006487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2238827975977962,0.0,0.0,0.16155461353760722,0.15581667174151165,0.0,0.1930537260290773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21002505665052965,0.0,0.0,0.1434308700820861,0.0,0.19506025521564796,0.5922430892300437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17703424020714567,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GrayGeist,2018/01/25,"Back to BodyBuilding from Crossfit - A Bit Rusty Hello everyone! I'm a CrossFit (CF) addict who has unfortunately concluded that I need to go back to a Bodybuilding-centric routine and lifestyle versus CF. I say unfortunately because the *change* of routine from CF to Bodybuilding for me is going to be hard and I need your help. I've been working out since I was about 13 and got very serious about it freshmen year of college. I am now 29, 5' 8"" and 165lbs (75kg) with an athletic build and mindset but after a few years of CF I don't believe CF is my style and it does not mix well with my lower back being weaker due to a surgery 5 years ago. I have been lucky enough to workout at my job since we have a gym here but it is limited in that we do not have any machines (we have treadmills, assault bike, rowers though) but do have benches, great dumb bells, a ton of barbells - essentially it's a CrossFit-centric gym. **The Problem**: After 2 years straight of total CF workouts, I'm without direction. I've been spoiled with CF WoDs that were highly effective and challenging from gyms like Invictus. Due to that what's already begun to happen to me is that I get into the gym and just stare, and sometimes find myself falling back into CF type work outs. **What I'm looking for**: An intermediate to advanced Bodybuilding-centric (isolated, controlled sets) fitness routine or website that covers all body parts and will allow me to quickly ""break through"" back into a routine that I will eventually make make my own. What I did absolutely love about CF was the way it made you sweat and the endurance is created, so I will eventually be incorporating cardio (like assault bike) in between sets to break up the workout and keep it fresh. Look forward to hearing from everyone! --- * I am not asking for a personal fitness plan, just what you use or think would help me ""get started"" back into a near advanced level with a gym that has CF-centric equipment. * I do not expect to be able to hop back into bodybuilding instantly and be the same. * I'm not bashing bodybuilding when I said ""unfortunate"" above, I actually attained peak results from bodybuilding in college and absolutely love it - just not looking forward to the time sink that will be research. * I am not bashing CF in anyway, I actually find it highly challenging and respectable (if done right) but it's just not for me anymore. 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Dr. Izumi Tabata is one of the early researchers on High-Intensity Interval Training. Here is his most popular [research article](https://www.researchgate.net/publication/14310387_Effects_of_moderate-intensity_endurance_and_high-intensity_intermittent_training_on_anaerobic_capacity_and_VO2max) discussing the benefits of 20/10 intervals at 170% of VO2max. We reached out to Dr. Tabata and told him about the interest in his research on Reddit. He has agreed to do an AMA on r/science, which is scheduled for this Sunday, January 28, at 7am Eastern Time (there's a 14-hour difference between New York and Tokyo). Please join in this Sunday to welcome Dr. Tabata to Reddit!",13.568120300751884,15.907899421052635,10.842130325814537,46.33657894736845,50.403508771929815,11.075689223057644,39.96992481203007,10.914260884657429,5.0037609022556415,650,27,74,13,7,194,77,114,0.0,0.8290000000000001,0.171,0.9515,0,0,0,0,0,0,36,1,0,0,0,3,4,0,0,7,0,8,4,0,0,0,6,9,2,0,0,0,0,0,0,0,1,4,0,0,0,4,4,0,0,1,0,0,0,0,0,0,1,1,0,4,4,20,6,1,16,0,0,0,0,8,9,0,1,7,49,8,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3941135017308514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3985525172158593,0.0,0.0,0.3714846675278308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3643203995145057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25561331390525965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4140731156050445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21995939541333984,0.0,0.0,0.3604488592305115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ggries2,2018/01/25,"Looking for 3-4 day routine that incorporates the following, can someone guide me? Hi all I am 23 yrs old, 6 1' 185. I play ice hockey and I am looking to do more athletic training. After doing some strength work for a while I feel my play on the ice has suffered in the areas of conditioning and agility and endurance. I am still looking to do compounds such as dl, squat, bench, and ohp and a lot of unilateral leg work. But I'd like to incorporate all of the following: 1 mile runs, core work, plyo, kettlebell circuits, stretching/mobility, agility ladder. I am having trouble adding all of that extra stuff onto a lifting routine.How do balance it out equally?",4.382857142857144,6.2103818888888895,5.712888888888887,76.54600000000003,71.38095238095238,7.897142857142858,34.822222222222216,8.548686976883017,3.1344184126984125,522,28,91,9,10,175,87,126,0.048,0.862,0.08900000000000001,0.6072,0,0,0,0,0,0,21,0,0,0,4,2,6,0,0,7,0,11,1,1,0,3,13,17,8,0,0,1,0,1,1,0,0,0,0,0,0,4,6,0,0,1,3,0,3,0,2,0,0,0,4,8,4,15,17,8,14,0,1,3,0,1,6,0,2,6,62,12,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15868643711248342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12441383426003665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12021104251633005,0.0,0.0,0.0,0.6198778358697726,0.0,0.0,0.20918889909795274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2581954756533017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2084833342703429,0.0,0.0,0.0,0.0,0.0,0.1965014725936247,0.0,0.0,0.0,0.28167644590280444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5373973740592521,0.0,0.0,0.0,0.0,0.0,0.0 fitness,IrishYogaShirt,2018/01/25,Are one rep maxes a good way of tracking progress? I use an app to track my progress and it tells me my estimated one rep maxes. I've been going up on my lifts but my one rep maxes have gone down because i do less reps. Does this mean ive plateaud?,2.15388888888889,3.022568648148148,3.4416666666666664,94.43250000000003,75.48148148148148,6.140740740740743,24.61111111111111,5.985473137389443,0.33553333333333324,193,6,47,1,4,63,41,54,0.0,0.883,0.117,0.6261,0,0,0,0,0,0,4,0,0,0,2,0,1,0,0,2,0,5,0,0,1,0,4,9,2,0,0,1,0,0,0,0,0,0,0,0,0,2,1,0,0,1,0,0,2,0,0,0,3,2,0,8,1,5,7,1,6,0,0,0,0,1,3,0,0,0,27,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19650930196473665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28210175980319496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1832061439028047,0.2703825275052923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3511474700598561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6553238986754596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2817591971942096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2784178596645829,0.0,0.0,0.0,0.25587649623404746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,biggestbroever,2018/01/25,"I'm getting bored of sitting there and doing the same workouts, anything more 'dynamic'? I'm getting a little bored of my standard routine of bench, deadlifts, curls, etc. You get the picture. So I'd like to just do a week or two of 'dynamic' workouts. In my head, 'dynamic' workouts are more like sled push/pull, box jumps, and I think I'll round out the list with typical calisthenics like pushups and pullups. But do any of you guys do moreso these type of workouts as opposed to just lifting heavy weights?",6.195,6.849370166666668,5.8916666666666675,81.32000000000002,66.08333333333334,8.483333333333333,38.91666666666667,8.344100000000001,3.2596791666666682,400,22,74,5,6,124,65,96,0.044,0.866,0.091,0.67,0,0,0,0,0,0,14,0,2,0,0,4,8,0,0,5,0,5,2,1,0,0,13,11,7,0,0,4,0,2,3,0,0,0,0,0,1,1,5,1,1,1,4,0,1,0,2,0,1,0,2,5,6,12,11,4,6,0,0,1,0,3,3,0,1,4,42,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18496158716802052,0.0,0.0,0.0,0.0,0.0,0.0,0.22382345773130294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3033392060812253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42630848106058616,0.0,0.0,0.0,0.0,0.0,0.0,0.2693114938691448,0.0,0.0,0.0,0.0,0.2791387908479037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39863970032523344,0.27260404927003185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17427932403388388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2656933583528086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2181728633073047,0.33120886263691485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TexasArcher,2018/01/25,"Those that switched from 5-6 day routines down to 3-4 day routines, or vice versa... Why did you switch? How did the switch affect you? Would you go back to spending more (or less) time in the gym if you could?",1.361046511627908,3.18866551162791,1.7745930232558145,101.48654069767444,79.93023255813954,4.3,20.05232558139535,3.1291,-0.7608558139534884,159,4,38,0,4,48,33,43,0.0,1.0,0.0,0.0,0,0,0,0,0,0,11,0,4,0,0,2,0,0,0,2,0,4,0,0,2,0,7,5,4,0,3,3,0,0,0,0,1,0,0,0,0,2,0,0,0,0,1,1,1,0,0,0,0,2,0,4,0,5,1,2,7,0,0,0,0,4,2,0,3,4,24,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3482865184275239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3616394893444918,0.0,0.0,0.5842237252280333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2574189131463731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26411569912904864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4087121439185377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3217589217886507,0.0,0.0,0.0 fitness,LunsheaPyralis,2018/01/25,"Anyone doing the new Obsessed program with Autumn Calabrise? I did her previous programs continuously for a year and lost over 40lbs after my baby was born. (And I only gained 25 during pregnancy). I really believe in the program,band although I have gone on and off actively using the containers, when I stick to them I always get good results. I have had no trouble sticking to the work outs, I love them. I also recently ran a Spartan Super race, and was amazed at my strength and agility from doing the 21 day fix Extreme program( though I did it for 3 months, not weeks) So I want to generate some interest in the program and hopefully get some fellow beach body enthusiasts to chat with!",6.750406976744188,7.479038333333335,7.346812015503875,71.1099854651163,64.89147286821705,9.860852713178298,36.28003875968992,9.827888789773867,3.8038131782945737,551,26,90,11,8,182,91,129,0.07400000000000001,0.7070000000000001,0.219,0.9696,0,0,0,0,0,0,15,0,0,2,5,4,10,0,1,8,0,9,2,1,2,0,17,18,11,0,2,1,0,0,0,1,0,0,0,0,0,1,9,0,1,0,2,0,2,2,3,0,0,8,0,16,7,17,10,2,20,0,1,0,1,6,7,0,3,11,66,17,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19563823524385712,0.20355978181727746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17105772752219686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2756251045924891,0.0,0.0,0.0,0.27173949487260546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15777233210763314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2556282341440561,0.0,0.0,0.2051921268766023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2429823664994427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26705307078065443,0.0,0.22079683044385454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19526903016477054,0.0,0.0,0.0,0.0,0.2362744930113132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.186059473453676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15672242056119104,0.0,0.2415521353021539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24035720852342415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21129010558527656,0.0,0.0,0.14429480066399322,0.0,0.1962351663048644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17810057477007565,0.0,0.0,0.0,0.0,0.0,0.15753991017024765 fitness,I_Like_Triscuits,2018/01/25,"Squatting 3 days per week, too much? This past two weeks I've adopted a program that has me squatting 3 times per week. One day is a dedicated leg day, where I push for strength and hypertrophy (think like a 5/3/1 BBB and that's basically the idea with some accessory movements). BUT, two other days I do 1 set of 20 reps at the beginning of my work out, and then focus on push or pull movements. I started to adopt this approach because anecdotally I've noticed I am able to get in to my upper days a little more if I do 1 set of 20. But I also notice better leg results when I incorporate more volume in to my work out. My only concern is that this is too much? It has been 2 weeks and my legs certainly have DOMS like crazy, BUT, they are definitely getting stronger (at least as much as one can notice in such a short time frame). So is this a recipe for disaster, or is this OK?",4.046500000000002,4.668141983333335,5.337777777777777,83.51000000000002,70.83333333333334,8.222222222222221,28.88888888888889,8.344100000000001,1.8388888888888888,687,25,147,10,12,230,109,180,0.047,0.79,0.162,0.961,0,0,0,0,0,0,22,0,0,1,4,9,6,0,0,8,1,14,3,3,1,1,18,19,16,0,1,6,0,0,2,0,0,0,0,0,0,10,7,0,0,2,0,0,6,0,0,0,4,1,0,14,6,20,18,7,36,0,0,0,0,1,12,0,4,18,95,24,3,0.13377887838057792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10698292070797064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08155036257014348,0.0,0.0,0.0,0.0,0.11831654650238305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4313815465249785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13978788486853727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15102007007063026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1307152050891814,0.13408158110971505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2950286052142661,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4569244191501712,0.0,0.0,0.1813040604305296,0.10174486531556667,0.0,0.0,0.0,0.0,0.12770707680987456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09468937867388127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08572010351191943,0.0,0.0,0.1560150796099136,0.0,0.0,0.0,0.0,0.0,0.0,0.2613650506930383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42923738727740185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1947852335196248,0.0,0.0,0.0,0.0,0.0,0.0 fitness,zicohenson,2018/01/25,"Plank exercise Do you guys incorporate plank exercises in your ab work out? How long do you guys do it? Started to do planks, started to do 10 min a day. 4 min to start off, then 3 minutes and another 3 minutes. ",0.007519379844961094,2.359475837209306,2.8468604651162783,87.41664728682171,92.95348837209305,6.587596899224807,25.77131782945737,7.793537801064563,1.874662015503877,163,8,35,4,6,57,30,43,0.0,1.0,0.0,0.0,0,0,0,0,0,0,6,0,3,0,1,1,0,0,0,1,0,5,2,0,1,0,3,8,3,0,0,0,0,0,0,0,0,2,0,0,2,1,2,0,0,0,2,0,0,0,0,0,0,0,0,3,0,6,8,0,11,0,0,0,0,5,3,0,0,8,19,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3125010680705535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19219893009417946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5901754116675911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2637392613805398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6328225240164091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2169628822917732,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sitdwnandhngon,2018/01/25,"Best way to program loaded carries? I ordered some farmer's carry handles and was wondering how some of you guys programed them in. I'm running an Upper/Lower right now with a pretty basic format. Upper Bench/Row focus, Lower Deadlift Focus, Rest, Upper OHP/Chinup focus, Lower Squat focus, Rest, Rest. I would assume they will be best used on lower day since the rest afterwards will be needed. I was thinking lighter carries for more distance on heavy deadlift day, and heavy carries for shorter distance on heavy squat day. I have about a 20 foot run I can use so I was going to count it in full laps. Is there another way I should be looking at them? Or even move them to upper day for some reason?",3.6611691542288547,5.902703052238808,4.351567164179105,83.75307213930348,74.44776119402985,5.362189054726368,25.345771144278608,5.985473137389443,0.9704248756218912,555,19,94,3,12,177,85,134,0.05,0.8590000000000001,0.091,0.8196,4,0,0,0,0,0,19,0,1,4,2,6,2,0,0,4,0,13,1,1,4,0,17,21,5,0,3,1,0,0,0,0,4,0,0,0,1,1,3,0,0,4,0,0,4,0,0,0,0,3,1,12,2,15,11,11,24,0,0,1,0,6,11,0,6,6,64,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20037825446422328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4010817934600261,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4929581375186593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12621549101564344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.108602871217857,0.0,0.0,0.0,0.0,0.18921266341233284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16047045829277826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20310220729367387,0.0,0.14169344990185131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19441084509212372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1964760014136667,0.0,0.0,0.0,0.16319285209095682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15807456363323547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1224450342033108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3300869535679494,0.0,0.0,0.0,0.3033623390155018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2072328091949361,0.0,0.0,0.0,0.13574737892836802,0.0,0.0,0.0 fitness,ricdvs,2018/01/25,"Is there something that proves that vegetal based proteins are not as good to build muscle as animal based proteins? Title. Been talking with a buddy of mine and just started training again after 2 years and been thinking about this recently, would 30g of protein from beans have the same result as 30g of protein from tuna? Neglecting kcals, minerals and vitamins, etc here, just talking protein wise.",6.112863849765263,8.6964881971831,5.6447183098591545,75.66923708920191,68.43661971830986,8.11361502347418,34.36854460093897,8.841846274778883,3.450857276995306,326,16,48,6,6,100,54,71,0.075,0.882,0.043,-0.3326,0,0,1,0,0,0,8,0,0,0,0,6,3,0,0,2,0,6,2,0,1,1,13,8,6,0,1,3,0,0,0,0,1,1,0,0,0,3,4,1,1,2,0,0,0,1,1,0,0,2,0,1,2,12,5,2,5,0,1,0,0,2,0,0,0,5,35,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3960439258197791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2978512299407694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35063041496632397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27338268843193403,0.0,0.0,0.25135021317839257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5708514023676574,0.0,0.0,0.0,0.0,0.0,0.2275415320402553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2522614883713654,0.0,0.0,0.2286805869368723 fitness,elo3800,2018/01/25,"How to fix being stiff and weaker than usual in the mornings? Every morning my entire body is very stiff (especially neck), I am much weaker than usual and my stamina is much worse. To get back to my normal form I need a quick workout and stretching (total of half an hour) in the morning, after which I can finally crack my neck and feel comfortable again. My stamina is also awful in the mornings, but I guess that could be because I have an empty stomach. The biggest issue of mine is stiffness. I feel like one quick movement will break my neck if I don't properly crack it in the beginning of the day. Do I just need more stretching? What would you advise me?",5.691569767441857,6.157211364341087,6.157664728682171,79.63556686046513,67.13953488372093,8.000387596899225,30.85368217054264,7.6454224807358475,2.0732705426356595,522,19,95,5,8,169,82,129,0.083,0.851,0.067,-0.2709,0,0,0,0,0,0,15,0,1,0,0,7,2,0,0,9,1,14,8,5,1,1,20,21,8,0,6,3,0,2,1,0,2,3,0,0,0,4,4,0,3,2,1,0,1,1,0,0,2,0,2,17,2,13,16,5,20,0,0,0,0,2,7,0,2,12,77,21,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16333060022443607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15704790110811356,0.0,0.12450276716094133,0.0,0.0,0.0,0.0,0.0,0.0,0.2268645224023064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1630689669407374,0.0,0.0,0.13171786010964806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17208095192103007,0.0,0.0,0.0,0.0,0.0,0.2065396931831332,0.145909048581745,0.0,0.22373486287655653,0.0,0.0,0.0,0.0,0.0,0.0,0.10670693503501212,0.0,0.0,0.0,0.0,0.0,0.2249933118541328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.201135192503734,0.0,0.0,0.0,0.0,0.21317342632187924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09978131445838163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3002797010596984,0.3028826440568744,0.0,0.0,0.0,0.0,0.20011176959903124,0.0,0.0,0.0,0.0,0.13839826402794955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4498828616804433,0.1685193340424454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2081379399154908,0.14508618811276938,0.0,0.0,0.0 fitness,ADHighDefinition,2018/01/25,"Workouts that involve/help stretching So besides yoga/pilates, which I would have chosen if not for the money it takes to go to a class, there are a bunch of options that I’ve seen but I have no idea what to choose. I’ve always enjoyed dancing as a hobby so I get a decent amount of workout from that, but I was looking for suggestions/informative places to look for any type of workout that I can do at home that’ll help keep up strength but also help in getting more flexible, as I’ve always struggled with that no matter how much stretching I do. Thanks!!",6.6599999999999975,6.119287567567572,6.614189189189191,80.59263513513515,65.21621621621622,8.481081081081081,34.71621621621622,7.1686216300943375,2.3403621621621635,444,18,85,3,6,141,74,111,0.07400000000000001,0.718,0.207,0.9479,0,0,0,0,0,0,11,0,0,0,1,5,4,0,1,5,0,9,0,0,1,0,13,18,10,0,2,5,0,0,0,0,2,0,0,1,0,9,1,0,1,2,4,1,2,3,1,0,0,2,3,6,3,17,14,4,8,0,0,3,0,2,6,0,2,0,60,15,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17943191483854995,0.3733945094123762,0.0,0.0,0.1525821060387007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2344524498602857,0.0,0.12751699172623265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4511797596202183,0.0,0.2250655519333483,0.0,0.0,0.0,0.0,0.2532910877035561,0.0,0.0,0.0,0.19943404071592102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37683552696091865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16494080617548615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2344232156617984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2345645629368519,0.0,0.0,0.0,0.0,0.0,0.16870142594899362,0.0,0.0,0.2065735580571061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15938894802276884,0.0,0.0,0.0 fitness,kevlo17,2018/01/25,"5/3/1 7th Week Protocol Assistance Question I am going to start implementing the 7th week protocol for PRs into my program, but not sure how to structure the rest of the workout outside of the main lift for that week. The only instructions given in Forever is to work up to your Training Max on the main lift - For those that use this in their training, do you only do the main lifts that week? Do you do the same assistance that you were doing before the PR week? Something else?",9.716648351648352,7.581107670329673,8.972609890109894,71.25364010989013,60.20879120879121,12.176923076923075,39.23351648351648,10.686352973137794,4.075723076923079,382,15,69,7,4,121,56,91,0.032,0.968,0.0,-0.4557,0,0,1,0,0,0,9,0,4,1,1,1,1,0,0,9,0,8,0,0,2,1,8,12,2,0,0,2,0,0,0,0,0,0,0,0,0,6,1,0,0,1,1,0,1,1,0,0,0,2,0,7,1,14,10,5,12,0,0,0,0,6,5,0,1,6,52,13,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1713644613237892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1682319733242604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1144521765769618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3063259125731703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2255981567231211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15503660801750044,0.0,0.0,0.14254188770755274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1898037091496037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1739326496245456,0.0,0.0,0.0,0.0,0.8076976044470496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14661124231826014,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mntbkrchk,2018/01/25,Quad dominance How do I overcome quad dominance? Are there any stretches or other exercises I can do to correct this issue?,5.47909090909091,8.236038727272728,6.936363636363637,64.9245454545455,70.81818181818181,9.854545454545457,38.27272727272727,10.125756701596842,5.0592000000000015,100,6,14,3,2,34,18,22,0.0,0.82,0.18,0.4515,0,0,0,0,0,0,2,0,0,0,0,2,0,0,0,0,0,4,1,0,1,1,3,4,2,0,0,1,0,0,0,0,0,1,0,0,0,2,0,0,0,0,1,0,0,0,0,0,0,0,0,2,0,1,4,0,1,0,0,0,0,0,1,0,1,0,12,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5458927298615849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8378550754660777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,gamerunner18,2018/01/25,"I’m scared my heart rate might be too high when running/lifting...help? Long post and I don’t know where to ask... Any help would be much appreciated. I am a 21 y/o male. 6’0 185 lbs. I am also a former D1 cross country runner for 2 years, (retired at 19) and i ran track/cross country all 4 years of high school. I weighed about 150 then when I ran and competed but do not have a heart rate for reference. I started lifting about 8 months ago (3-4 times a week) and some of the weight I put on is muscle but most is fat if I’m being honest. When running a mile at about 8:30 pace my heart rate gets as high as 180 bpm. I feel fine the entire time but I feel it’s too high especially for a “slow pace” because I can run that without heavy breathing or even breaking a sweat. And when lifting I found my heart rate to average about 120-130. Is this normal? I eat fairly healthy everyday but I do drink a coffee everyday. Before workouts I drink BCAA Amino powder. (No pre-workout) I also have had some anxiety in the past but I feel I’m past that and conquered it... I don’t know where to ask or have anybody to ask so I thought I’d post here. Sorry if this isn’t allowed but any help is appreciated. Thanks!",1.1542720685111971,3.0061790434782623,2.886467391304347,93.14390398550724,80.699604743083,5.639591567852437,22.39937417654809,6.6274283507984215,0.3737722002635042,930,30,212,9,24,308,141,253,0.024,0.86,0.117,0.9728,1,0,2,0,0,0,39,0,0,0,2,17,4,0,1,11,0,21,12,7,1,1,34,39,26,0,4,12,0,4,0,0,2,1,0,0,1,6,6,6,0,8,4,0,7,6,1,0,0,5,4,22,3,20,29,5,41,0,0,0,0,6,11,0,8,20,117,28,1,0.0,0.0,0.0,0.0,0.0,0.0,0.09161127126377698,0.0,0.0,0.0,0.0,0.16529382326159395,0.0,0.0,0.0,0.140559608312357,0.0,0.07906050987469082,0.0,0.0,0.0,0.0,0.0,0.0,0.2898477207759522,0.0,0.0,0.0,0.0,0.06299964110338553,0.0,0.08794106081951603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20248229578024288,0.0,0.1057502333736652,0.0,0.0,0.0,0.0,0.0,0.06826001041917769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15676671499984318,0.0,0.0,0.0,0.0,0.0,0.0,0.11331513529851225,0.0,0.0,0.05399477267648234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4898688631138953,0.20781483470478548,0.43676898446081375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11359410216088756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09145923357500044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10963530357293244,0.0,0.0,0.08249094181484114,0.0,0.07597226081304176,0.0,0.0,0.0,0.0,0.0,0.101258549932514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19731365384094893,0.0,0.0,0.0,0.0,0.0,0.0,0.19795656217504634,0.0,0.0,0.0,0.0,0.10389272346445216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10346881805050398,0.10459312825666156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11568899958190113,0.07314985102152184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09514843896843364,0.0,0.0,0.0,0.0,0.0,0.08204632453139933,0.12052544847592313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08289908375138091,0.12584934178666907,0.0,0.0,0.0,0.0,0.0,0.09962324564593768,0.0,0.0,0.0,0.0,0.07341505726011079,0.0,0.0,0.13310472789672104 fitness,Khaleesii__,2018/01/25,"Steps to strengthening a genetically at-risk heart? I suck at cardio. I've always sucked at cardio. When I was younger I said it was just because I didn't like sports that involved running, but now that I'm older and understand my family's history with heart trouble, I'm worried and want to do what I can to prevent heart trouble later in life. My dad's side of the family has a history of arrhythmias, heart attacks, strokes, PFOs. I don't think I've experienced anything related to these, but my heart rate has always been high and I always feel like I am disproportionately weak cardiovascularly speaking (just a minute or two of slow jogging is enough to wind me, and my resting heart rate is generally 75-80). I think my first step is to find a cardiologist and ask them for preventative diagnostics, but what should I ask for? How can I know they're looking for the right things, and since I've never presented with a heart problem will they even give me the time of day? From there I'd like to have a plan from how I can get from my current level of cardio fitness up to something that is more appropriate for my activity level. I'm in the gym 5 or more days per week and enjoy being active, and I'd like my level of cardiovascular fitness to reflect that. On top of that I definitely want to make sure I'm doing everything I can to protect my heart against some of the issues my family has dealt with.",7.591918514698294,6.5840712888086665,8.271554925219185,71.00015342960289,63.548736462093856,11.235585353274882,35.309179989685404,10.451354775682146,3.4915468798349663,1125,43,217,23,14,379,147,277,0.125,0.764,0.111,-0.6994,1,0,1,0,0,0,25,0,0,2,3,8,13,3,0,11,0,23,14,8,3,2,38,43,16,0,4,7,1,2,4,0,2,6,2,0,0,10,11,0,3,7,3,0,4,3,7,0,2,5,6,28,6,36,35,5,32,0,0,1,0,9,15,2,3,17,137,38,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2123041043398747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06998852900528682,0.0,0.15901968782688458,0.09675613581127283,0.0,0.0,0.0,0.05184541335005026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1096998413559946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08787891536380922,0.0,0.05617442248049292,0.0,0.0,0.0,0.07643704719569554,0.0,0.2405314259848824,0.0,0.043003605503924194,0.06075941208161609,0.0,0.0,0.07773374350658033,0.07234309969600755,0.0,0.0,0.0,0.0,0.044434877074304345,0.08158727355038663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8062729644373884,0.0,0.08985951404346842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08876962861891746,0.0,0.0,0.0,0.0,0.04674100580187724,0.0,0.0,0.0,0.0,0.0,0.06007300898569479,0.16620364705690066,0.0,0.0,0.0,0.07142019768920115,0.0,0.0,0.0,0.0,0.0,0.056771231838769975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06559545239318576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08138092856045538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07263184689443382,0.0809015936311299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0703538626637546,0.0,0.0,0.0,0.0,0.06547529503659677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08015818982706267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05650313869211505,0.1089926288227596,0.0,0.0,0.04959307375402352,0.0,0.0,0.0,0.0,0.0,0.0,0.0830810474740822,0.08853957598218562,0.0,0.0,0.0,0.0,0.10032885062848797,0.0,0.06822161504662624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08637194154955101,0.0,0.0,0.0,0.0,0.0 fitness,MaxFury80,2018/01/25,"More frequent with less volume.....good idea? I have gone 2/3 days a week for years doing things from athletic to standard bodybuilding. Always going hard and taking things to failure and it has served me well thus far. Trying to squat down to take a dump after nasty squat/leg day is one of my favorite things. It has given me good muscle and made me very strong. XL shirts are jammed in my arm pits as my upper back is quite large etc. Now the problem I am having is that as I am getting older (now 37) am not recovering as well as I used to. Knee/elbow/shoulders all have nagging issues now and I just push through and I don't think it is a good long term solution. https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters This article/plan goes through how it is better to do more frequent lifting (6 days a week) and less volume (4 moments) and basically you hit all the major muscle groups 3 days a week. I have been following it to the letter for 3 weeks now and I have to say I feel fantastic but not really all that sore. I lift in an intense manner still but only doing one movement is not getting me sore and this new way is based on constant protein synthases etc. Question is anyone have experience doing this and getting good gains?",6.67370056497175,7.582076144067797,6.396000000000001,77.22922598870058,65.10169491525424,8.32723163841808,28.868926553672317,8.238735603445708,1.921418418079096,1014,31,182,12,15,317,140,236,0.078,0.813,0.109,0.6721,0,0,0,0,0,0,43,0,1,0,4,11,10,2,0,9,0,26,4,2,4,3,30,40,17,0,1,6,0,2,0,0,0,2,1,0,0,13,11,0,0,4,0,0,5,4,3,2,2,4,3,18,7,24,35,11,36,0,0,0,0,5,6,0,1,24,126,31,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10091774880988692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08480437846789801,0.0,0.0,0.0,0.0,0.0,0.0,0.09325967389088742,0.0,0.0,0.0,0.0,0.0,0.1272797536985245,0.10726557086869257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13106458583094194,0.0,0.0,0.0,0.0,0.3128717949811984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2705267562544801,0.0,0.0,0.0,0.0,0.0,0.11863872474007305,0.0,0.0,0.061324679590983165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19009717213114447,0.0,0.06892831798877994,0.4069080313023172,0.0,0.0,0.0,0.0,0.0,0.0,0.10864636681333324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13691452723757302,0.0,0.12658866550082468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10733225215498204,0.0,0.0,0.0,0.0,0.0,0.11476156328827265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11713654692999513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16436993909808706,0.09224171414445974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11605211494025088,0.0,0.0,0.13586549377536258,0.12900013712143016,0.0,0.0,0.07769743969007006,0.0,0.0,0.0,0.0,0.0,0.0,0.09644966102670012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0968573142820592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1823804871108904,0.0,0.0,0.0,0.0,0.0,0.2417264902959808,0.07771369356140105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08234366660252779,0.0,0.0,0.0,0.0,0.10475017025027884,0.0,0.1000717489773319,0.0,0.09626935059357072,0.3891458527617625,0.0,0.21809721205000365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07810272215935234 fitness,Sauce45,2018/01/25,"Can I build a butt without squats and lunges? So I really need help with this. My right knee has issues ( patello-femoral pain syndrome, so I really can’t do squats nor lunges for long without pain in my knee. I also have this clicking feeling in my right knee when I squat. So I was wondering if I can do other workouts and be perfectly fine? I know variety is important when building muscle but I don’t think I can do squats/lunges without feeling discomfort and I have no idea when my knee will get any better. I do hip thrusts, kick backs, fire hydrants with weights. Is that good enough for a nice butt? Can you give me other recommendations? (I’m new at this haha)",2.9761959287531816,5.1429678854961836,3.710248091603052,87.90572837150131,76.25190839694656,6.809414758269721,26.183842239185747,7.793537801064563,1.4911063613231548,527,20,105,8,12,167,79,131,0.086,0.722,0.193,0.9243,0,0,0,0,0,0,17,0,1,0,2,8,9,0,1,2,1,18,12,9,0,1,18,27,13,0,2,5,0,4,0,0,1,2,0,0,0,6,5,1,0,6,1,0,0,7,3,0,0,1,5,18,6,10,24,1,11,0,0,1,2,3,5,2,2,6,70,24,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1405719048945975,0.0,0.0,0.0,0.11953702504924435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1351646451315924,0.0,0.0,0.0,0.0,0.0,0.0,0.15546390220351375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18162863650809707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17776018741866467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09183825384051672,0.1686250358236957,0.0,0.14743666087799476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11782221744436767,0.0,0.0,0.0,0.0,0.0,0.0,0.19843521551531565,0.0,0.18346956767315808,0.0,0.0,0.0,0.0,0.0966045736644152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1555605458225852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13033929397210778,0.0,0.16977026765348746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3740864960383442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2252194635728356,0.0,0.0,0.0,0.0,0.3002318192910626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11263328911466923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21405375416461575,0.0,0.0,0.0,0.0,0.0,0.5083394818717014,0.19062686424132005,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,clown-baby55,2018/01/25,"Looking for advice/experiences regarding deadlifting with very tight low back, hamstrings, and hips. After years of bad posture with genetics that contributed (long legs especially my calves) my low back, hips, and hamstrings have all become very tight. This affects my gym performance in many different ways, however the most concerning to me is my deadlift. Not only do I want to avoid any possible injuries, I want to be as strong as I possibly can and these aforementioned issues are really holding me back. So, things I know I should be doing on a regular basis: lots of strectching, focusing on form with my deadlift weight at a reasonable level, and listening to my body to avoid any possible injuries. I have also considered a chiropractor but I know it's often a hit or miss depending on the specific doctor you get. However after watching some youtube vids of great doctors I know they are out there. My main question would be should I still be going heavy with these types of issues, or should I wait until they are resolved before I really push myself? In the past when I was more dedicated I was maxing around 305lbs being a 18-19 year old male, 6 foot at about 160-165lbs bodyweight. I never had any issues or injuries while doing this. I tried to keep my form as tight as possible but at those weights it can be challenging (for me). I do not plan on going this heavy or even maxing for that matter in the near future. Any advice or personal experiences would be great to hear. My motivation to get back in the gym and push myself is at an all time high, but I also want to be healthy and functional for many years to come. Thanks for any answers! ",6.867695452222789,7.554809440129452,7.020592743995912,73.69488502810427,64.63106796116507,10.647657979901213,32.76801226366888,10.5429385540328,3.5547825242718454,1323,51,230,32,19,426,166,309,0.046,0.845,0.109,0.9788,3,2,0,0,0,0,35,0,1,2,6,16,12,0,2,11,0,29,9,5,4,3,57,48,24,0,8,10,0,5,0,0,5,2,2,0,2,11,13,2,8,8,2,0,5,3,6,0,0,3,9,34,6,46,31,9,44,0,3,2,0,8,19,0,11,19,170,45,5,0.0,0.0,0.0,0.0,0.0,0.09000015708054919,0.0,0.0,0.0,0.0,0.0,0.14730647877960054,0.0,0.0,0.0,0.3131596291769009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.081989531164778,0.0,0.0,0.0,0.2832803317954379,0.07690059544333942,0.0,0.10171846069122233,0.07837127700146514,0.0,0.0,0.0,0.0,0.1023035913330948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07933696723078185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09622607682251466,0.0,0.18853881587855112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06083192691595408,0.0,0.0,0.0,0.0,0.1801851534859346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0962380768807066,0.0,0.10468638788512297,0.0,0.0,0.20308363919489936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10380466581253853,0.0,0.0,0.0973098992320509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28838894938586584,0.0,0.08186371502829809,0.0,0.0,0.1518491151327115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08150660069428428,0.07734175189181852,0.0,0.0,0.0783010860995948,0.0,0.0,0.0,0.1867521774267071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07103406835000196,0.0,0.0,0.0,0.0,0.0,0.0,0.09664464155045056,0.0,0.0,0.07004705865365386,0.0,0.0,0.0,0.0,0.08792094885617119,0.0,0.08041915312233855,0.0,0.0,0.0,0.4153207368875242,0.0,0.0,0.0,0.0,0.0,0.0,0.10317434253862552,0.0,0.0,0.0,0.11800468292871505,0.09469529978102056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07355208039526967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0847943451803036,0.0,0.0,0.061187897474769014,0.0,0.0,0.0,0.0537049088344416,0.0,0.0,0.0,0.0,0.06253062074747467,0.0,0.0,0.0,0.0,0.0,0.0,0.1519861536660291,0.16297089599220832,0.07310558905069997,0.0,0.224308725269011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1308519987135227,0.0,0.0,0.17793032179144874 fitness,eterneraki,2018/01/25,"What could be the cause of tightness on one side when doing the open book stretch? Hey guys! I have asymmetrical tightness on my left side. My Quadratus Lumborum seems to be super tight, I wake up every morning with dull pain and/or crazy tightness from that area deep in my mid/lower back. I noticed also when I'm doing the open book stretch (laying on right side, open to left), that I have significantly reduced range of motion when compared with the other side. My plan of action has been to work on strengthening my glutes, and I started looking into exercises for my QL as well. I don't really notice my glutes being unbalanced though. My single leg strength seems to be fine as well (I can do roughly same amount of pistol squats on each side) I'm not sure if the main culprit is weak glutes/hamstrings or if I just need to work on thoracic mobility and keep doing the stretches. Any ideas?",6.079272727272728,6.980099141176472,5.8466844919786105,80.67098930481286,66.41176470588235,8.064171122994653,30.16042780748663,8.00094639256281,2.0071176470588235,714,25,131,8,11,222,107,170,0.075,0.83,0.096,0.5705,1,0,0,1,0,0,20,0,0,0,5,9,9,0,0,6,0,16,5,2,1,1,27,24,12,0,4,5,0,5,0,0,0,3,1,0,1,4,9,0,5,3,3,0,2,2,3,2,1,1,7,16,6,24,18,5,32,0,1,1,0,2,25,0,5,5,86,20,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.141242877117022,0.0,0.0,0.0,0.120107594420268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13580980763689648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18143729835163347,0.0,0.0,0.0,0.0,0.0,0.14101662534492054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14880989057141722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17488147768200132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19938237858934124,0.0,0.0,0.0,0.15698788998119811,0.0,0.0,0.0,0.0,0.0,0.0,0.3837960950095792,0.0,0.0,0.0,0.0,0.0,0.0,0.14831624038499672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13096142430328087,0.0,0.0,0.0,0.0,0.0,0.0,0.4021658731986492,0.0,0.0,0.11968222104399198,0.0,0.18793603540728512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11314723607690895,0.0,0.0,0.0,0.0,0.15083243693163206,0.0,0.0,0.0,0.0,0.0,0.32157626286610896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12501248038300888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16646217366903798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1735281634765738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3176050181057798,0.0,0.0,0.0,0.0,0.0,0.0,0.25716279402505643,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheReapo,2018/01/25,"M/19/5'7"" - One Year Progress - (115 lb to 150 lb) + (S: 355; B: 225; D: 355) Before and After: https://imgur.com/nQmn1Sg Present Day Shots Front Full Body: https://imgur.com/4Qt1AJY Abs/Serratus: https://imgur.com/3QJNant Legs: https://imgur.com/5wB8uUu Back: https://imgur.com/KkxM7yJ Back + Butt **(NSFW)**: https://imgur.com/fYu0bUJ **TL:DR:** Was skinny, started consistently lifting heavy and bulking and am now reasonably muscular and strong. Since puberty and all throughout high school I was skinny (always between 110 and 120 lb). I wasn't counting but I was probably eating an average of about 1500 calories a day and I blamed my inability to gain weight on my ""fast metabolism"". From the ages of 8-15 I was a very active tennis player, but after that I pretty much stopped doing any intense physical activity. I went to my university gym a couple times and played around with some machines, thinking if I did that for a week without any change to my diet I would suddenly see noticeable results. Obviously nothing happened and I went back to my sedentary lifestyle. At the beginning of 2017, one of my coworkers and good friends /u/sp00nzhx got me into lifting, showed me how to squat/deadlift/bench/ohp etc, and encouraged me to start eating a lot more. On January 23rd I started eating 2500+ calories a day and going to the gym three days a week. Eventually I started keeping track of my weight and calories with this TDEE spreadsheet: https://drive.google.com/file/d/0B8EbfzFB0mBrMGJ6V2N5QWNfeTg/view **Workout Routine** I started off with **Stronglifts 5x5** and did that for six months until I had a 195 lb squat, 245 lb deadlift, and 170 lb bench. This program is great for building noob gains, especially in strength, and it is very simple and easy to follow. However due to the lack of accessory movements I wouldn't recommend it to someone else for any more than your first six months of lifting, especially if your goal is just to build muscle. After Stronglifts I moved on to **The Muscle Building Routine** by AWorkoutRoutine (four day/week upper-lower split). While I did continue making very good muscle and strength gains on this program I personally didn't find doing so many accessory movements to be very satisfying, and I mostly liked doing the main barbell movements and getting stronger in them. I spent another three months on this routine, ending with a 275 lb squat, 300 lb deadlift, and 175 lb bench (very bad bench plateau). After this was a bit of a dark time when I didn't know exactly what I wanted to do and was experimenting with a bunch of stuff. I tried Nsuns 6 day program for a few weeks but didn't enjoy it, so I was mostly just doing powerlifting movements and constantly maxing out my squat and deadlift. This caused my form to start deteriorating and my body began to fall apart. I ended this period around the beginning of December with a 325 lb squat, 335 lb deadlift, and 215 lb bench. Midway through December I decided I might want to start taking powerlifting or weightlifting more seriously as a sport and started my first cycle of Smolov Squats. I have only been doing back squats for the past six weeks and I am halfway through this current cycle. It is extremely difficult but the squat gains are very apparent and have a lot of carryover to my deadlift and front squat. As of today I have a 355 lb squat (with knee wraps), a 355 lb deadlift (conventional), and a 225 lb bench. My goals for the future are mostly to get stronger in the powerlifting moves and to learn olympic weightlifting. I'm hoping to hit a 405 lb squat and a 405 lb deadlift by the beginning of my fall semester at the end of August. **Diet** I'm a lifelong vegetarian so that limited my options a bit (no meat or fish). In my time dirty bulking I would eat/drink a lot of peanut butter and jelly/banana sandwiches, bean burritos, milk, protein shakes, chips, soda/energy drinks, that sort of stuff. Anything that would put protein and calories in me. Over time I've mostly cleaned up my diet. A sample day might look like this: Breakfast: 3 Cups Milk: 450 C/24g P Banana: 120C/1g P Other Fruits: ~100C/1g P 6g Fish Oil: 60C Daily Supplements Total: 730C & 26g P Post-Workout: Gatorade (During Workout): 200 C 1 Cup Milk: 150 C/8g P 3 scoops Protein Powder: 360 C/72g P 7.5g Creatine Powder Banana: 120C/1g P Total: 830C & 81g P Dinner #1: 2 Cups Cooked Rice: 520 C/15g P 1 Can Kidney Beans: 420 C/25g P Total: 940 C & 40g P Dinner #2: 1.5 Cups Milk: 225 C/12g P Dessert (Cake/Pie): 380C/4g P Total: 605 C & 16g P Total: 3105 Calories & 163g Protein I like to keep things simple so I don't mix it up often. Supplements i take are multi-vitamins, fish oil, creatine, magnesium, and vitamin C. **Summary** Besides the basics (be movited, calories, protein, sleep blah blah blah), there are a few secondary things that I think I'd always tell someone, especially for someone just getting into bodybuilding/strength training, that aren't talked about as often. Don't be afraid of carbs. Put a lot of emphasis on mobility. Don't test your one-rep max more than once a month. Do not forget micronutrients. Make friends at the gym. Enjoy the process, not just the results. I look forward to updating you all in another year!",3.3001148158353995,6.3108499214659695,3.9376288233673193,81.7524632589327,81.19895287958116,6.61789289978874,26.91122439606871,7.85451343220497,2.061729493891798,4165,177,715,78,114,1316,441,955,0.045,0.836,0.119,0.997,8,0,2,0,0,0,254,0,4,1,13,22,21,0,2,46,0,50,31,10,7,9,113,90,55,0,10,15,0,4,6,2,6,1,0,1,1,28,48,22,4,7,12,1,18,13,5,0,10,21,12,62,16,101,59,31,109,1,0,3,1,11,28,1,20,68,392,90,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09335952659997718,0.30392208350264865,0.0,0.11444994097383855,0.11765165736705516,0.0,0.0,0.0,0.0,0.0,0.04616558843041965,0.09988193589901052,0.0,0.0,0.0,0.17255000449372904,0.04684122616356082,0.0,0.0,0.04773703883031061,0.0,0.0,0.0,0.12249352210374535,0.12462909113645995,0.0,0.0,0.0,0.0,0.0,0.057630238917662314,0.05934644941192011,0.0,0.0,0.06062426001123821,0.0,0.0,0.062073675011684835,0.0,0.2532593883047917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10991344800751847,0.0,0.2296175620275329,0.046864420901751636,0.0,0.14906406696460348,0.0,0.06256642214672382,0.0,0.0,0.0,0.0,0.0,0.054876646124081496,0.0,0.0,0.0,0.0,0.0,0.0,0.051274459699096026,0.0954374042093218,0.0,0.0,0.08668557022425225,0.0,0.08792993406735268,0.0,0.031882970105129506,0.09410817626262603,0.044868361369042535,0.06185053977024301,0.0,0.0,0.049609118293613516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05927281800100289,0.0,0.055720040830297066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09972866316893857,0.0,0.0,0.03083113857858511,0.0,0.0,0.0,0.0,0.0,0.0,0.0822230007693547,0.0,0.0,0.0,0.09421988142913552,0.0,0.0,0.19077713828866014,0.0,0.0,0.07489448231034013,0.0568766791007955,0.0,0.0,0.0,0.0,0.0,0.1190266456888704,0.0,0.0,0.1791142047124392,0.11925102036096605,0.04124001610467063,0.0,0.0,0.0,0.0,0.0,0.0,0.053829542850657816,0.06387031654332329,0.0,0.05974475769119018,0.1140446047580762,0.04266664123433904,0.0,0.0,0.0,0.0,0.05355387726381355,0.0,0.048984428762466135,0.0,0.0,0.0,0.0,0.053728372202941715,0.057073952950573326,0.06048537813392274,0.0,0.0,0.11279215711049614,0.0,0.0,0.0,0.0,0.0,0.05768022897738381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0567762792311446,0.044704503002036426,0.0,0.0,0.0,0.0,0.0464065685389647,0.0,0.05614059800149377,0.0,0.142600255311648,0.0,0.0,0.0,0.31766342103263634,0.0,0.0,0.046902181544233236,0.0,0.0,0.12844234685583164,0.0,0.0,0.0,0.0,0.0843605616382806,0.04509112183661779,0.04903394542136176,0.0,0.0,0.0,0.07454080498505866,0.07189333617514558,0.0,0.0,0.13084963861747986,0.0,0.05317631925578308,0.0,0.0,0.038088273981420784,0.0,0.0,0.0,0.0,0.0,0.0,0.2777306634580861,0.0661785651397524,0.0,0.22500051416019645,0.1366295757557207,0.0,0.10401067832395794,0.0,0.0,0.0,0.05407847826127545,0.0,0.0,0.0,0.0,0.11955566852944882,0.0,0.0,0.07225322852477582 fitness,Carbon739,2018/01/26,"Question about calories I have started following jim stoppani's shortcut to size but I wouldn't really like to put more fat on. I consume around 1600-1800 cal's a day, I have a protein shake when I wake up before the gym and another later in the day. I am currently 5ft9 and 165 lbs, I already feel a little bit ""fat"" so I would like to go for more of a clean bulk but i'm not sure how to achieve it.",1.8002990033222588,3.122481488372096,3.6084053156146174,91.0743023255814,77.13953488372094,6.774750830564784,26.239202657807308,7.447530270364453,1.1892877076411963,312,12,71,4,7,105,62,86,0.134,0.816,0.051,-0.6711,1,0,0,0,0,0,8,0,0,0,1,5,4,0,1,6,0,5,3,3,1,1,12,10,7,0,2,3,0,1,2,0,2,2,0,1,0,1,3,2,0,2,1,0,4,2,1,0,0,0,1,8,3,11,8,3,15,0,0,0,0,1,5,0,1,8,41,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29708984364826074,0.0,0.0,0.0,0.0,0.0,0.28229957859732085,0.0,0.0,0.0,0.0,0.0,0.0,0.2396619737009409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22908552666176416,0.0,0.0,0.0,0.29391740366992897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3472479457906557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1361252075503881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15300335288994193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.263053593833981,0.26982814855998816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27063943793019657,0.3015868759928516,0.0,0.0,0.0,0.17246857504168142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19055458269814332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25373570655782823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19124544212461564,0.0,0.0,0.0 fitness,Alsunky,2018/01/26,I am male 31 year old. I am trying to work out if I am training too hard or I am really unfit. Rule of thumb your max heart rate is 220- your age. Am I damaging myself? My heart rate has maxed at 191 and averaging 170-184. It soon drops to 150/160 very quickly. This is all cardio work. Any advice? ,-0.884285714285717,1.2519024761904802,1.5622222222222213,96.33000000000004,95.66666666666666,4.704761904761905,14.936507936507935,6.42735559955562,-0.5047587301587302,228,5,53,3,9,77,49,63,0.084,0.916,0.0,-0.6199,0,0,0,0,0,0,11,0,2,0,2,3,1,0,0,0,0,8,3,2,0,1,5,8,3,0,1,2,0,1,0,0,0,1,0,0,1,2,2,0,0,0,0,0,0,0,1,0,0,0,1,9,0,5,8,1,8,0,1,0,0,3,2,0,2,5,31,11,2,0.0,0.0,0.0,0.0,0.0,0.2707661925865346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18842864993702546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24821551104750786,0.0,0.0,0.0,0.0,0.6566988171851783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29075617727073216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17750901631978816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18812387276961148,0.0,0.0,0.0,0.0,0.0,0.0,0.2286257796038702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40344524695598855,0.0,0.0,0.0,0.0,0.0,0.17843493218961504 fitness,tushkie,2018/01/26,"Stronglifts 5x5 for 3 months and then switching to PHAT? Ive been running SL since early November and I'm thinking of switching over to PHAT next week. I can squat 210 for 5, DL 250 for 5, and bench 135 for 5. Should I keep running SL or is it ok to switch now",1.159642857142856,2.7669371071428586,2.2637142857142862,98.78128571428572,79.71428571428572,5.194285714285715,23.7,5.6839178017228535,0.10317571428571436,202,7,49,1,5,64,40,56,0.0,0.958,0.042,0.29600000000000004,0,0,0,0,0,0,5,0,0,0,0,1,1,0,0,0,1,5,0,0,0,0,7,8,5,0,1,1,0,0,0,0,1,0,0,0,0,1,3,0,1,1,0,0,2,0,0,0,0,1,0,3,1,9,6,0,9,0,0,0,0,0,1,0,1,6,23,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42881465970628463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3850788444452379,0.0,0.0,0.0,0.0,0.0,0.5130801989005013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3990791867421825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3091279428349596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38698410606347905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Earthquake14,2018/01/26,"How (if at all) should I change up my training to benefit the most from a negative change in my diet? I’ve been following GZCLP (with heavy day/light day split 4 days a week) since September, got some decent strength gains, increased all my lifts by at least 50% (my numbers for 5x3 are Squat-275, OHP-115, DL-315, Bench-185). *note that these are from about a month ago, I took a break since, and am currently climbing back up to them. Unfortunately with my schedule at school this semester (and the money/food situation) I have no opportunity to eat enough meals/calories to continue my bulk (plus I can never eat lunch besides weekends). The bulk I’ve been on previously was very slow, so most of my muscle mass is just “beginner gains”. That’s exactly the reason I decided to not start cutting (I’ve considered intermittent fasting, since it kinda works with my schedule) just yet, I will just end up skinny. So far I’m just sticking to my ~2500-2700 calorie diet (that make up 2 meals - a large breakfast and a large dinner) while still trying to increase the weight of my lifts every week. ",8.696896551724139,7.680372901477835,8.079709359605909,73.29158374384237,61.36453201970443,11.272709359605914,37.54137931034483,10.355215969177356,3.7353668965517253,861,35,158,16,10,271,134,203,0.044,0.857,0.099,0.8398,1,0,0,0,0,0,43,0,0,1,6,11,4,1,0,11,0,11,10,1,3,4,26,17,9,0,2,6,0,1,0,0,2,0,0,0,0,6,7,10,0,2,1,0,5,4,1,0,0,5,1,17,3,27,10,9,38,0,0,0,0,1,11,0,5,21,98,23,2,0.0,0.0,0.0,0.0,0.0,0.0,0.14431124022155298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12518216467990745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3444389132413277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3149751140738891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33316746119440555,0.0,0.0,0.14419134235604852,0.16821459386667198,0.0,0.0,0.0,0.13716494082161748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19685685523554056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13020500621363262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1086694079863689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12994438300138147,0.0,0.0,0.0,0.12556040704576654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16738419552771544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16476099337068068,0.0,0.0,0.0,0.0,0.0,0.4040063439315797,0.18299257930445603,0.0,0.0,0.0,0.0,0.0,0.0,0.11522977006336578,0.0,0.1300112659743605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18087536512164093,0.11052964269471073,0.0,0.0,0.0,0.0,0.0,0.0,0.13432599147776753,0.0,0.0,0.2611746223878117,0.1982449795070288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11851940515687705,0.0,0.0,0.0,0.0,0.0,0.0 fitness,snabotage,2018/01/26,"Opinions on Barbell Medicine's 7 Week Endurance (GPP) Template Has anyone ran [Barbell Medicine's 7 Week Endurance (GPP) Template](http://www.barbellmedicine.com/product/7-week-endurance-gpp-template/)? Description: >Are you an intermediate who is most interested in improving conditioning vs. singularly improving strength? If yes, then this is the template for you. Overall, this template is a practical example of how I would blend conditioning and strength training for general physical development after the novice phase. Specifically, I'm finishing a ~12 week bulk and am looking to cut a bit and develop my cardio. This program sounds good, and I trust the source, but am interested in hearing from the community on whether not anyone has ran this and what their overall impressions, strengths, weaknesses of the program were.",9.814822443181818,13.398547257812504,7.754431818181821,60.192840909090926,60.796875,11.529545454545454,46.79261363636364,11.20814326018867,6.784662500000001,691,45,85,22,11,204,84,128,0.036000000000000004,0.764,0.2,0.9563,0,0,0,0,0,0,38,0,2,1,3,1,10,1,0,9,1,9,2,0,1,0,15,14,10,0,2,5,0,0,0,0,1,2,2,0,0,6,5,0,0,0,0,0,2,1,2,0,0,3,3,6,8,11,10,2,12,0,0,1,0,5,4,0,3,6,53,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3429666789754315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26774766516268794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20570266928643072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2764126998237419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20594683564727864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7868936909270883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17421738203490636,0.0,0.0,0.0 fitness,RipplesOfFaith,2018/01/26,"Hypertrophy to strength training: Will I lose muscle mass? Hi Fitness, I have been following a hypertrophy-based routine (high volume, moderate intensity) for about two years now and was wondering if I would lose significant muscle mass if I switched to a strength-based program (low volume, high intensity)? I'd like to get stronger so I can use heavier weights for hypertrophy training. Thanks!",8.006363636363638,10.466103878787882,7.436787878787879,65.25518181818182,63.24242424242424,10.734545454545453,43.5030303030303,10.793553405168565,5.572343030303031,320,20,47,9,5,100,45,66,0.078,0.6940000000000001,0.228,0.8538,0,0,0,0,0,0,14,0,0,0,3,3,6,0,0,2,0,6,1,0,1,0,6,11,4,0,3,2,0,1,1,0,2,0,0,0,0,0,1,1,0,1,0,0,1,0,3,0,1,2,1,5,3,6,7,0,9,0,3,0,0,1,6,0,3,3,25,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.130170906341238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5264825810977948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12172239915527375,0.0,0.0,0.0,0.0,0.5574715872273573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22938440007303815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2433839353577195,0.0,0.0,0.2151861247805036,0.0,0.0,0.0,0.0,0.0,0.3033983119250017,0.0,0.0,0.0,0.0,0.0,0.0,0.2701932000402801,0.0,0.0,0.0,0.1769894393277978,0.0,0.0,0.16044481909789218 fitness,CATS_ARE_FABULOUS,2018/01/26,"Whats the best/convenient way to measure body fat (besides hydrostatic / bod pod)? Like the title reads. I'm looking to start a fitness contest with several friends of mine and reducing body fat % is one of the criteria that we are using to measure who made the most progress at the end of our competition. Any recommendations on any devices that accomplish this? ",6.156307692307693,8.246892015384617,6.544615384615388,71.29538461538462,67.30769230769229,10.123076923076924,39.153846153846146,10.355215969177356,4.657523076923077,291,17,48,8,5,94,52,65,0.0,0.8009999999999999,0.199,0.9178,0,0,0,0,0,0,9,2,0,0,2,0,2,0,0,6,0,2,4,4,2,0,6,7,1,0,0,0,0,0,1,1,0,2,0,0,0,5,3,2,0,0,1,0,0,0,0,0,1,1,1,3,2,9,6,1,6,0,0,1,0,4,3,0,1,3,28,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3430328879992721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26468654377293993,0.0,0.0,0.5603132255573214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22338970624490412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19486249566100347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1232206551348304,0.0,0.0,0.0,0.21179904785385584,0.0,0.0,0.0,0.0,0.2386541508926925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17090900090477487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25228559932855193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28493380986487155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1785207354652479,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21783480653840046,0.0,0.0,0.0,0.20019838929161168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,frootypebls,2018/01/26,"Routines require deadlift, but gyms don’t have it I’m a complete beginner to all this. I looked through the routines on the sidebar, and most, if not all of them include deadlifts. The thing is, all the gyms near me are shitty chain gyms like Planet Fitness that don’t have a deadlift. What am I to do?",3.253,5.0569983,3.6433333333333344,90.315,74.33333333333334,5.466666666666668,32.0,5.6839178017228535,1.4864000000000006,238,12,47,1,5,74,43,60,0.081,0.8220000000000001,0.097,-0.0,0,0,0,0,0,0,8,0,0,1,1,0,1,0,0,6,0,8,0,0,0,3,9,10,3,0,1,3,0,0,1,0,0,0,0,0,0,5,1,0,1,0,3,0,0,3,0,0,0,0,1,4,1,6,10,4,4,0,0,1,0,1,3,0,2,2,37,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6651777494094683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30994577577557225,0.0,0.0,0.0,0.5327533774573714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4214807428307929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Vic_Dic,2018/01/26,"How can I maximize athletic and strength gains working out 4 days in a row, then taking 4 off? I'm a rural paramedic so when I stay at the station for my 4 days/nights I don't have access to proper weights (we have a pull up bar and some 25s). But when I'm back home I can use the gym as I please. I weigh 180-185lbs and my lifts are; Squat 410 DL 405 BP 250 x 6 OHP 120 x 6 Do you guys have any suggestions on workout programs I could do? I'm most concerned about gaining strength, adding numbers to my lifts AND increasing my vertical jump. I prefer frequency over volume in one session, but with my 4 days off of working out, I'm willing to look down different avenues. Any suggestions? I was wondering if maybe 4 days strength work, and 1 or 2 calisthenics at the station would be a good fit. I'm just looking for some guidance. ",2.5122757475083053,4.011296174418604,3.882823920265782,89.10686046511627,75.62790697674419,7.239867109634551,29.14617940199336,7.957251820313856,1.8103342192691032,650,29,141,10,14,214,111,172,0.0,0.86,0.14,0.9613,1,0,0,0,0,0,19,1,1,0,8,7,4,0,0,7,0,14,3,0,2,0,23,24,15,0,4,5,0,1,0,0,2,0,0,1,1,0,9,3,0,2,3,0,3,1,0,0,1,1,3,16,4,21,19,4,24,0,0,2,0,5,13,0,6,7,78,16,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26002179363783845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1470078138930594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15264395241585882,0.0,0.0,0.3698913744551304,0.0,0.0,0.0,0.0,0.19974539147883452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16035510752286478,0.0,0.0,0.0,0.1893010834177364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.191771990894384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3210908938495881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19206887380076795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17941215761740634,0.0,0.0,0.0,0.0,0.0,0.12955044988049313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20986136281591847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20377548492586015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14374571338460942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16512060240995494,0.0,0.0,0.0,0.0,0.0,0.23280921149688666,0.0,0.0,0.0,0.0,0.0,0.0,0.2073296501028244,0.4175501845786862,0.0,0.0,0.13581081434416892,0.0,0.0,0.0 fitness,dabderax,2018/01/26,"are there any useful resistance band workout routines with progression? I got a set of resistance bands and found myself really enjoying doing some of the exercise I found on the web. the only problem I've got, is trying to come up with the routine and progression. I'd really appreciate some ideas and suggestions.",7.185535714285718,9.070135053571429,7.991428571428575,62.70357142857145,64.53571428571428,12.742857142857144,35.42857142857143,12.161744961471696,5.539907142857144,257,12,37,10,4,86,40,56,0.046,0.7929999999999999,0.162,0.7837,0,0,0,0,0,0,5,0,0,0,2,1,2,0,0,5,0,3,1,0,1,0,13,9,3,0,1,0,0,0,0,0,0,1,0,0,0,0,6,0,0,3,4,0,1,0,1,0,0,4,0,3,1,7,5,2,4,0,0,0,0,3,2,0,2,0,24,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18053344208230085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2286849013103927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5821635862843706,0.0,0.0,0.0,0.0,0.0,0.0,0.4246523667704141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2996911833180141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2019071972930048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2540256052789222,0.0,0.0,0.0,0.0,0.0,0.0,0.3401426877236009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18024143515490568,0.0,0.0,0.0,0.0,0.22928686318725786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,happylifting,2018/01/26,"How to make back day more interesting Push days are fun because you can play about with progression (eg nsuns), and I feel like the form on the movements is more precise. I find it hard to pinpoint exact technical failure on rows, compared to say, bench. I find that back day is such a chore, just doing some exercises 3x8-12 to infinity week by week. So r/fitness, what do you do to make back day more fun",7.233374999999999,6.018741587499999,7.255000000000003,78.67000000000004,64.375,10.5,35.0,9.516144504307137,2.926125,317,12,66,5,4,102,59,80,0.055,0.777,0.168,0.8687,0,0,0,0,0,0,12,0,2,0,1,9,5,0,0,3,0,7,1,0,3,2,12,10,3,0,0,1,0,2,1,0,0,1,1,1,0,3,2,0,0,3,2,0,2,0,0,0,0,0,3,5,5,10,10,5,13,0,0,0,0,3,2,0,1,10,41,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4864847059266303,0.0,0.12855672620046904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5440270048275665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1066324363367354,0.15066002175234308,0.0,0.0,0.3854996974579332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18891622214270454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.103030313424016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28154173092548124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16770837463358731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3383268420404802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Alex24d,2018/01/26,"What are approximate protein requirements to slow down muscle loss when not working out? If one is unable to workout for, let's say, a month, what would be the protein requirements for them to not stimulate any additional muscle loss besides the one caused by lack of exercising? Reason for asking: I'm travelling for a month and unable to workout. Also when travelling I get really anxious about getting enough protein in and it reduces the quality of my time spending abroad (I like indulging in local cuisine and rarely it's high protein meals). Would eating 1g of protein per kg of bodyweight be sufficient to not worsen the muscle loss during this time? ",9.718079096045194,9.303575271186444,9.180000000000003,64.27502824858759,59.0,11.595480225988705,41.700564971751426,10.864195022040775,4.885639548022597,534,26,79,11,6,171,76,118,0.112,0.845,0.043,-0.7577,0,0,0,0,0,0,11,0,0,1,6,4,4,0,0,6,0,7,3,0,3,0,17,11,7,0,4,4,0,0,1,0,2,1,1,0,0,5,5,2,2,1,5,1,2,3,3,0,2,0,1,4,1,19,6,2,15,0,3,0,0,3,6,0,1,8,55,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1774557547751537,0.0,0.0,0.0,0.15090165434974734,0.0,0.0,0.25068723608143784,0.0,0.0,0.0,0.0,0.0,0.20744935713156631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2279555145048345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2270621746255257,0.0,0.0,0.0,0.2292851249650037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23187032522211196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23445271054444744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22691085936408464,0.0,0.10841060061824193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3542417267147133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3007344412976253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14215674863458713,0.228153249409252,0.0,0.0,0.0,0.0,0.0,0.17646617794815245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25878685611936386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16154803217437444,0.0,0.0,0.3152670593706602,0.0,0.0,0.0 fitness,ksdpm,2018/01/26,"Anyone have a good resource for building a hybrid rowing, biking, and potentially running program? I was perusing the wiki here, but I could not find what I was looking for. I am trying to cross-train these three, but I cannot find anything on how days should be broken up or workouts. If anyone could point me to some relevant resources, that would be extremely helpful. Thanks!",6.0847826086956545,7.790190231884061,6.038376811594201,76.3497391304348,66.97101449275362,7.838840579710146,32.64057971014493,8.238735603445708,2.722939710144928,302,13,48,4,5,95,55,69,0.059,0.7909999999999999,0.15,0.7579,0,0,0,0,0,0,11,0,0,0,0,2,2,0,0,3,0,11,0,0,1,0,14,13,6,0,5,5,0,0,0,0,2,0,0,0,0,3,1,0,0,2,2,0,1,2,0,0,1,2,1,6,2,6,5,1,5,0,0,1,0,1,3,0,3,1,39,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3805399090621753,0.0,0.2239284238173577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4345252422151237,0.0,0.0,0.1754924193792276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4974185029531458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2282381346722972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18239373417924373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2285090503339314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2572377383307765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2505280112860805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18474901866437016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19330352124779648,0.0,0.0,0.0 fitness,_ahmmz,2018/01/26,"What goes through your mind when you're about to do a heavy set? I'm trying to mentally strengthen myself and when I face some heavy lifts, my mind always inclines towards not being able to lift the weight, although at times I'm quite positive and just get it over with is there any way to over come this mentally?",8.047204301075269,6.666302645161295,6.934516129032258,82.15510752688175,62.87096774193547,10.20215053763441,33.56989247311828,8.841846274778883,2.5004666666666666,252,8,51,3,3,76,50,62,0.0,0.894,0.106,0.7617,0,0,0,0,0,0,4,0,1,0,1,5,0,0,0,2,0,3,2,1,0,0,9,7,5,0,0,2,0,1,0,0,0,0,0,0,0,3,4,1,0,0,0,0,1,1,0,0,0,0,1,4,0,11,6,1,10,0,0,0,0,1,4,0,1,3,32,7,0,0.2551931761511548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2123411656568704,0.0,0.0,0.17354011072967335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21982632490615275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13332790182905652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5143493989695261,0.0,0.5153447210312494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27142935518570543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14880519322289867,0.0,0.0,0.0,0.0,0.17325941528660474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20256046496417715,0.0,0.3107565391101769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,scenic_subterfuge,2018/01/26,"Is adding 10 pounds a week to each of the big 3 lifts attainable at 6 days a week 2 days each lift? Intro: Right now my numbers are relatively low, but I’ve just started to work very hard and have improved my diet in a lot of ways, but most noticeably in my protein intake. I have two scoops of whey morning and night (right after my workout for the day). My workouts are split into legs (squat and accessories), back (deadlift and accessories) and chest (bench press and accessories). Each gets worked out twice a week. That’s 6 days of gym time with one day of full body rest. Each group gets 5 days of rest a week. The second round of a muscle group during the week is usually a heavier, more intense lift. Anyways, now to the point: I plan to add 10 pounds to each lift every week. So that’s 10 pounds every two workouts ***until I’ve improved my lifts about 75%***. Is this attainable? When I think of only adding a five plate to each side every two workouts it seems so easy.",1.479109750353274,3.9499045440414484,2.321519076778145,94.04363518605749,83.87046632124354,5.167121997173812,20.17169100329722,6.574015621080383,0.19532331606217568,759,22,158,8,22,237,108,193,0.019,0.897,0.084,0.9334,0,0,0,0,0,0,34,0,0,0,5,9,1,0,0,13,0,7,4,3,0,0,23,12,12,0,0,3,0,3,0,0,0,0,0,0,0,4,16,1,0,2,5,0,0,0,1,0,7,0,3,9,0,24,12,12,35,0,1,1,0,2,12,0,3,22,92,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09106063775659297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13154221067925898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.458241552834045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.299331626538008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12374315719953985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10608451691064262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1006797301044086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11113276948538267,0.0,0.0,0.1348263484597443,0.0,0.0,0.08024707173968937,0.09006668120653365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1119488247955678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20226665717835887,0.0,0.0,0.0,0.0,0.0,0.10780863360863104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08382101697431209,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07588122714648574,0.0,0.0,0.06905390456341869,0.0,0.0,0.0,0.0,0.0,0.0,0.3470487079562401,0.0,0.0,0.0,0.1304271499692963,0.09771208608294236,0.0,0.09399934715319833,0.5699548591754484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1724279596492633,0.0,0.0,0.0,0.0,0.0,0.0 fitness,childishgames,2018/01/26,"26 year old guy. 6'2 and 145 lbs. Can I gain a lot of weight while maintaining speed? A little bit of background. I played a lot of sports growing up. Was always small, always skinny. But went through a big growth spurt after high school. I've always been extremely quick-twitch, very fast, great jumper. I did pretty intense high school weight training, speed and agility, and conditioning training for 4 years in high school. In the 8 years since then, I've had no consistent gym routine, besides playing pickup basketball hours per day, 3-4 days per week. I stayed in good athletic shape but stayed skinny and generally weak. I've also had extreme trouble getting anywhere NEAR 3000 calories per day. It feels impossible. Then this past year, I pretty much stopped doing any form of consistent exercise. Anyways, I just went through a break up and basically couldn't eat solid food for 3 days. I went to run a mile the other day and while I ran a great time, my body felt like it was falling apart. Everything was aching and I felt like I was going to hack out my lungs for an hour. I realized that not only am I still skinny and weak, but I'm also at an all time low in cardio levels, muscular endurance, and basically everything fitness related. At this point I don't even know what to focus on. I feel like I've always wanted to put on a solid 20-30 pounds of muscle, but even eating 2500 calories in a day over any period of time had proven to be next to impossible for me. And even if I do that, I don't want to lose my speed/agility/athleticism that I've always been good at. Do I work on getting my cardio/speed/general conditioning (stuff in naturally good at) back in shape? I'm just not sure what my goals should be. Is there any way for me to improve my strength and conditioning without burning too many calories? I feel confident in my ability to consistently work out intensely, but almost no confidence in my ability to eat anywhere near the amount of calories I'll need. Tl;dr - always been skinny, but athletic and well conditioned. Now I'm skinny and out of shape too. Looking for any advice on how to gain weight/strength while maintaining speed/conditioning. And advice on downing calories with absolutely zero appetite",5.705231107850327,6.9411897635933855,6.055121871688267,77.63000000000002,67.43971631205672,9.144175430015489,31.13467025352572,9.40505699530331,2.8297239585880813,1782,70,321,35,29,572,210,423,0.076,0.745,0.179,0.9931,0,0,0,0,0,0,59,0,0,0,7,16,18,0,0,14,0,23,18,8,1,2,50,43,29,0,6,12,0,7,3,0,1,4,0,0,1,11,18,11,1,7,5,0,10,8,5,1,1,17,8,28,13,57,22,7,89,0,2,1,0,1,42,0,4,36,185,39,6,0.0,0.0,0.0,0.0,0.0,0.14334086745171085,0.0,0.0,0.07344293553042912,0.0,0.0,0.11730556442600007,0.3661660779767067,0.0,0.0,0.19950442022850373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.056396635584792514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08007212225640617,0.08146811072777768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2838029965710401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22514617732170314,0.0,0.0,0.0,0.0,0.0,0.14532809923466955,0.0,0.0,0.0,0.13183284360325706,0.0,0.0,0.0,0.11125405428588284,0.052396621561492086,0.14084255183569702,0.0,0.0,0.0,0.08868726911277791,0.0,0.0,0.0,0.07663791858506801,0.0,0.04168280961001472,0.1845511811305329,0.0,0.1617229677798997,0.0,0.07262161061100253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23247435037936104,0.0,0.0,0.1444571761210777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.040307677584416265,0.0,0.0,0.0,0.0,0.0,0.0,0.10749580968561348,0.07350946976919559,0.0,0.0,0.061590080317783236,0.08205263241277001,0.0,0.124708066830171,0.0,0.0,0.0,0.07435881219318828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.053915922322693655,0.05438328682302741,0.0,0.0,0.07800165995505279,0.0,0.0,0.0,0.0,0.07696168097797228,0.0,0.0,0.05578104792011294,0.0,0.0,0.0,0.0,0.07001468377961735,0.0,0.0,0.0,0.0,0.06933332811722273,0.0,0.0,0.14923344385327128,0.0,0.0,0.0,0.07373048989534506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2226826575209267,0.0,0.0,0.0,0.0,0.0,0.060670513276696085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1563488560252741,0.058572225586784474,0.061318462400342263,0.0,0.0,0.08396077705749483,0.0,0.0,0.06912539462661528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1283015797159251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06051608078761336,0.0865198104783987,0.05821666811490684,0.058831743485441464,0.2679379261661006,0.06594462792371572,0.2039705187921864,0.0,0.0,0.0,0.07070053090823572,0.0,0.10678990444765192,0.0,0.0,0.0,0.0,0.0,0.1889232752391894 fitness,CarbonatedToast,2018/01/26,"Jumping Rope Question I’m currently lifting for 90 min a day 6 days a week. I’m looking to add in some cardio for the health benefits. Would jumping rope in the morning at an intense pace for 15-20 minutes be beneficial? Or should I look for times when I get longer sessions in? ",2.7576785714285705,4.761886553571427,4.1601428571428585,85.18485714285717,76.32142857142857,6.622857142857143,32.628571428571426,7.554174236665415,2.3026400000000002,221,12,43,3,5,73,43,56,0.0,0.863,0.13699999999999998,0.7319,1,0,0,0,0,0,5,0,0,0,0,1,1,0,0,5,0,3,2,0,0,0,6,8,2,0,2,1,0,0,0,0,2,2,0,0,0,0,1,0,0,1,0,0,2,0,0,0,0,0,2,2,1,9,5,1,13,0,0,2,0,1,4,0,3,7,22,2,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4390597791040625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17784499112855032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.361829364821507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.571700666717064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38132599129595457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19849002276012115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2730484097537603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2418104486772519,0.0,0.0,0.0 fitness,HeartOfPine,2018/01/26,"Yoga before or after workout? I need to increase my mobility, so I am turning to yoga (Hatha probably, since I already get plenty of exercise). Does anyone know if it would be more valuable (or less likely for injury) to do the yoga before a good workout?",6.0968750000000025,6.726873270833334,8.104166666666668,65.45750000000001,66.29166666666666,8.9,34.75,8.841846274778883,3.465825,199,9,29,3,3,71,39,48,0.0,0.821,0.179,0.8382,0,0,0,0,0,0,9,0,0,0,0,1,3,0,0,2,0,4,1,0,0,0,6,8,4,0,3,3,0,0,1,0,1,1,0,0,0,1,0,0,0,1,6,0,1,0,0,0,0,0,0,4,3,6,6,3,2,0,0,0,0,0,0,0,3,2,23,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3331760955435166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21110940024133776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.51382316124588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2642121217884985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1577406761349067,0.0,0.0,0.2532360710424085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16592727028555962,0.0,0.0,0.0,0.0,0.0,0.0,0.14750280291651593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22386976557513968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32552069591496263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2497512448774285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.328402131210476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2144752204084512,0.0,0.0,0.0 fitness,throthrowth,2018/01/26,"Consistency in days of workout important? So I do PHUL which is a 4 day program. The principle of PHUL is that muscle synthesis is elevated up to 48 hours after working out, so each muscle group is hit twice a week, once each in power and hypertrophy fashion. I find consistency hard. I would ideally go M-T and Th-F, but I can't quite make it to the gym on some of those days. Is it okay as long as within a 7 day period, say Saturday to Saturday, I do one each of Power upper, Power lower, Upper Hypetrophy and lower hypertrophy? That is, in any given 7 day period, I hit each muscle group twice, regardless of the actual individual day I go? For eg. I could go Sat(UP)-Mon(LP)-Fri(UH)-Sat(LH), but ensuring that there is at least 48 hours between upper days and lower days Will this have any effect? I'm on a cut currently. How does that affect anything, if it does?",4.634285714285717,5.885215761904764,6.516428571428572,73.27857142857144,69.95238095238095,10.123809523809523,27.690476190476193,10.317481424215053,2.996811904761905,680,23,125,19,12,237,96,168,0.08199999999999999,0.867,0.051,-0.7105,7,0,0,0,0,0,36,0,0,0,7,4,3,1,0,7,1,14,0,0,4,0,22,22,12,0,5,3,0,1,0,0,2,0,1,0,0,10,9,0,0,2,2,0,3,1,1,0,3,1,2,8,2,22,16,6,33,0,0,0,0,3,12,0,2,18,81,18,2,0.0,0.0,0.1401440152844758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19532136036676634,0.0,0.0,0.0,0.0,0.0,0.0,0.118179949997829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11466202128869114,0.0,0.0,0.7409398054496565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2513506169477337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13125822261613454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2448530133100417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12864761090772134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2828566116218734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12709157441782973,0.0,0.0,0.0,0.0,0.0,0.0,0.09586172813425167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15294145957262054,0.09731480485835038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1527484069113282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11420555355765293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11519640674791733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10455081339181416,0.0,0.0,0.10201742184414052,0.0,0.0,0.0 fitness,pumpkinandpeach,2018/01/26,I do hiit jump rope for 20 mins a day with 10 second rest between each full minute. I was.... curious as to what is considered a intense jump rope pace. I counted my jumps per minute and the average is 130. Should I be doing more? thanks.,1.2287500000000016,3.4116227083333364,2.904,91.34100000000001,82.33333333333334,6.34,22.1,7.554174236665415,0.90387,182,6,39,3,5,60,40,48,0.0,0.852,0.14800000000000002,0.6997,0,0,0,0,0,0,9,0,0,0,0,0,1,0,0,3,0,7,0,0,0,0,4,8,2,0,1,0,0,0,0,0,1,0,0,0,0,1,3,0,0,0,0,0,3,0,0,0,1,1,0,5,1,5,5,4,6,0,0,0,0,0,1,0,0,2,27,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5737317788836303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8190432503226098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Caboozu,2018/01/27,"I'm 57kg/125lbs from beating the danish deadlift record - I have questions. So the current record in the 83kg/183lbs class in deadlift is Denmark is 276kg/608lbs. I've been working out for one year and four month - I did workout for two years from 2013-2015 and then took a break though. Should I get a coach? Is that necessary at all, since I did increase my deadlift with 90kg/198lbs in just about a year by myself. Is it even possible to increase my deadlift with 57kg/125lbs in 9 month. Any tips for accessories or programming in generel? Edit: changed the timeframe to beat the record from a year to 9 month. 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On the first set, I lift the weight with as much control as I can (I don't lift super heavy weights cause I pick what I can control) but I lift until my muscles get fatigued and I cannot lift it anymore. Then for the next two sets I re adjust the weight so that I will fail around 8-12, in consideration of my first set. So if I failed at 16 with 80lb weights on the first set, I'd lift 90 or 100lb around 8 times until I failed. I have a goal range of reps but I listen to my body when I lift to tell when I'm done. I'd really appreciate people who've been going to the gym for a while and have some good muscle to comment since this is more of a form question, but it's still open to all if you want give me your take on this matter. My goals are to build a lot of strength to do things like pull ups and push ups easier but also to build muscle mass so ladies can grab my arm when they're flirting with me to see how much I got. 2 Part questions/Comments about this... 1. Is this the correct way to approach each set. Go until your muscle burns out? Is this what you do? What's different? Should I pick a super heavy weight first and hit 3-5 reps then weign off over the sets to 8-12 reps? Or do the opposite? 2. I have a slight concern about my approach I've been doing for months. I feel like I should be picking really heavy weights that I have some control of, and picking a specific goal like 10. Then go and when I fail *let's say 6*, take a small 3 second break and lift again until I hit that 10 goal. What are your thoughts? The reason I have suspicious about my work out is because I burn specific muscle out when I work out but I don't always feel like I'm sore or like I really worked hard. Maybe I'm isolating my muscle exercises too much, so I'm not getting good compound movement in there to really make me sweat? 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I was wondering if performing a push pull legs program 5 days a week without breaks in between days would be too much. The general PPL i find is monday(upper), wednesday(lower) and friday(legs). But i've also heard that training a body part only once a week is not that effective, so i thought about doubling down the dose. So i'd do push(monday),pull(tuesday),legs(wednesday),push(thursday),pull(friday),legs(sunday maybe??). What do you think? Is that overworking or could it be beneficial? Thanks in advance, xoxo",7.823604651162789,11.256368046511634,5.479244186046512,74.92607558139538,66.2093023255814,8.486046511627908,30.517441860465127,9.188382445141503,2.925655813953489,436,17,68,9,8,123,63,86,0.031,0.84,0.129,0.8484,1,0,0,0,0,0,35,0,1,0,3,6,1,0,0,7,0,10,3,2,1,0,14,15,7,0,3,5,0,0,0,0,1,1,1,0,0,5,1,0,0,5,0,0,3,2,0,0,0,3,1,4,1,6,8,3,13,0,0,0,0,2,3,0,3,6,44,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17122345232288733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23782761271879746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1709491757695905,0.0,0.0,0.4142491372020842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19569238983425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2151019752016295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15739526765736422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2280198461625783,0.0,0.16284007746444504,0.0,0.0,0.0,0.2318599437673569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19712344819474112,0.0,0.0,0.0,0.13719285246334265,0.0,0.16997918808420842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5152376671154288,0.0,0.0,0.0,0.0,0.0,0.0,0.2063941133978464,0.2321928398520237,0.0,0.0,0.0,0.15209739007203849,0.0,0.0,0.0 fitness,BrixBrio,2018/01/27,"Running vs walking - ROI I know this has been asked a lot but I am still confused about which is the best exercise of the two for a person like me. I get that running burns more calories per minute but I find the difference to be quite minuscule compared to the effort it requires when looking at charts. I just started incorporating running into my commute but I am starting to wondering what the benefit really is compared to if I just walked. With running I have to push myself and when I reach my destination I have to take a shower and change clothes which I find to be an annoyance. With walking I don't have these issues and the extra time it takes I save by not having to shower and change clothes. On the other side, my common sense says that I need to get my hearth pumping and start sweating for me to actually start getting fit/in shape. I might be overthinking this but would like to get some input on this. My commute is 4km/2.5miles Edit: I see lots of advice for my specific case and my annoyance with changing clothes. My question is more about what I gain by running instead of walking when the distance is set. Running requires more effort and even more when it is part of the commute.",4.9585332314744095,6.4829754415584455,5.289498344792463,81.34164247517191,69.47619047619048,7.68637636872931,32.635854341736696,8.124751697461798,2.493273287496817,961,44,174,13,17,305,122,231,0.038,0.848,0.114,0.9633,2,0,0,0,0,0,16,0,0,0,7,12,8,2,1,13,0,20,2,1,0,0,35,36,16,0,3,9,0,0,2,0,2,1,1,2,1,14,11,0,2,5,1,0,11,2,3,0,1,1,3,28,5,29,30,10,29,0,0,2,0,4,6,0,8,13,137,42,3,0.0,0.0,0.1370542838872302,0.0,0.0,0.1372414521776762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13129733026002144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1473886028932929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4457172892432976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1467353719023304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09276274908320263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2567287895733314,0.0,0.0,0.0,0.0,0.0,0.2935073416388403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14658833010068298,0.0,0.0,0.0,0.0,0.07718502481448226,0.0,0.0,0.0,0.0,0.0,0.0,0.13722888930461466,0.0,0.0,0.0,0.11793862019706088,0.0,0.0,0.2388030223942821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14899019343160536,0.0,0.0,0.0,0.0,0.0,0.10413835761530804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1520884965540856,0.0,0.0,0.12263135660453114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15733079870966324,0.14938078862413146,0.0,0.0,0.08997280990525726,0.0,0.0,0.0,0.0,0.0,0.0,0.11168768303816892,0.0,0.0,0.11191666388629454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3976314233832388,0.0,0.11215974117802507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21119466693769975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08189474237152634,0.0,0.0,0.0,0.0,0.0,0.0,0.13719458109398805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15230685969263835,0.0,0.0,0.0,0.09976826100271564,0.0,0.0,0.0 fitness,knarbar,2018/01/27,"Does anyone cold shower after lifting? This podcast suggests it would limit inflammation which is necessary to rebuild muscle after exercise. https://www.straightfromascientist.com/episode-6-inflammation-roundtable-2/ I used to take cold showers almost every night, an hour or so after a workout. Also would eat lots of curcumin (anti-inflammatory) filled chilis, etc. I find I am gaining mass a lot easier now- I have changed other things, but would love to know anyone else's experience with this",8.861466666666663,13.262295946666665,7.1693333333333324,58.50466666666668,69.53333333333333,7.6,28.333333333333336,8.515128840125781,3.127133333333333,416,15,47,8,9,124,62,75,0.0,0.87,0.13,0.8625,2,0,0,0,0,0,22,0,0,0,2,3,1,0,0,3,0,6,3,0,1,0,13,10,4,0,3,2,0,0,0,0,3,1,0,2,0,6,1,1,1,2,2,0,1,0,0,0,0,0,2,4,1,8,7,3,8,0,0,0,1,2,1,0,4,6,35,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2036558709265413,0.0,0.0,0.1626430555584776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28441629977311045,0.20838702760397787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21514926198899292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17797936507891374,0.0,0.0,0.0,0.0,0.20810869689540687,0.16989804226650498,0.0,0.0,0.0,0.22682266055592645,0.0,0.0,0.17135657240828855,0.0,0.0,0.19894484052580608,0.0,0.0,0.0,0.0,0.0,0.0,0.18588579893928908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2002885083640048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11177242745259527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3458131102526668,0.18355855191728512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19085852051290916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15291658353033213,0.0,0.0,0.0,0.0,0.0,0.13511675373606769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17565517465861402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4334263314082122,0.0,0.0,0.0 fitness,SquilliamWiggleKnife,2018/01/27,"Fixing my metabolism after fasting Just what the title says. I water fasted for about 63 hours a few weeks ago, but decided that isn't a safe/practical way to be dropping weight, so I stopped. I've used three different calculators for discovering my TDEE, and the average of the three is 2700 (6'2"", M, 240lbs, 23 yo). On MFP, I have my caloric intake restricted to 1970 calories a day and for the past two weeks (post fast) I've been eating around 1700 a day and feeling fine. All this while doing 5/3/1, four times a week. But I'm staying at 240. I've been here for 10 days, and I've only eaten over 1970 calories once (2145, last Tuesday). Long story short, my metabolism has to be wonky in some way. How do I go about jump starting it and getting my body going in the direction it needs to be? TL;DR - water fasted for 63 hours a few weeks ago, potentially wrecked my maintenance caloric intake. What do?",4.259514860139859,5.6334006420454585,5.1104545454545445,82.53664335664337,70.98863636363636,8.142657342657342,27.743006993007,8.617729084823388,1.9677216783216784,707,25,139,12,13,230,114,176,0.042,0.934,0.024,-0.6183,1,0,0,0,0,0,35,0,0,0,0,7,1,0,0,11,0,12,6,1,2,1,18,21,10,0,1,3,0,2,0,0,0,0,1,0,0,6,6,5,2,2,0,0,3,1,0,0,4,3,3,10,1,19,15,4,39,0,0,0,0,1,7,0,1,24,78,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.274885692759368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13802775067279005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17222606833885098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29998409098708195,0.0,0.0,0.0,0.0,0.16199469311741316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15865529295344874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07839815352389798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08100744748876829,0.0,0.17623745910685454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30538687180066426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12638679051817062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13721474679745824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11496792535389573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16512364211570205,0.0,0.1179228349016626,0.0,0.0,0.0,0.0,0.14801317479478454,0.0,0.0,0.0,0.0,0.0,0.0,0.14849544706423676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1233023210709274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10974548871502354,0.16526312272348292,0.0,0.12962909783292442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09041114958454216,0.0,0.0,0.0,0.0,0.0,0.0,0.15146173532368085,0.0,0.0,0.13391378452702568,0.0,0.0,0.0,0.2461436204092433,0.4974883931149087,0.1888096465812145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,LoneW0lf1828,2018/01/27,"Love working out at the gym but have an exhausting schedual Alright guys, I really enjoy working out at the gym but it has been getting really difficult to go everyday. At 5 in the morning I start school, end at 12 and then go to work until 9:30 at night. There are around 3 days a week where I can get them off so those days are easy to go and workout, but if I try and workout on work days I feel that I don't get enough sleep if I hit my bed at 11:30. My background consists of bodyweight exercises before I found my joy of weight lifting. Can I do bodyweight for 40 min to an hour to supplement my gym time for 3 days a week? My main goal is to put on lean mass and bulk in order to go up a weight class in boxing. Currently 195 and 6'2"". Please help a brother out I'm stressing like crazy over this. The reason I don't want to do a 3 day split is because I want to try and workout everyday because I find it fun and mind clearing.",4.137575757575757,4.024873616161616,5.326818181818184,86.26022727272728,70.41414141414141,8.620202020202019,29.631313131313128,8.344100000000001,1.8557191919191918,728,26,164,10,12,243,114,198,0.077,0.764,0.159,0.9644,1,0,0,0,0,0,15,0,0,1,5,4,9,0,1,11,1,13,6,1,1,1,24,28,15,0,4,5,1,3,1,0,0,2,0,1,1,5,11,2,0,4,7,0,5,2,3,0,0,2,3,18,6,32,25,2,44,0,0,0,1,5,20,0,2,19,97,23,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11508188599455528,0.0,0.0,0.0,0.0,0.0,0.15760930785164004,0.0,0.11000324354830386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4168574168465055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1144990086272126,0.13357531679539986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06536516984478724,0.0,0.0,0.0,0.11815472882884408,0.0,0.0,0.14174303004524347,0.0,0.0,0.20262207689044376,0.0,0.2938791522435981,0.0,0.0,0.0,0.0,0.1280022721632858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.086650102776972,0.0,0.0,0.0,0.12730953374771645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06315708585008077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1166754590708976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13053058944325874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12131554354640255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14190479417617738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12995677395354405,0.0,0.0,0.0,0.0,0.16563335921915806,0.13291591668841266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13083289255186228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12936805520883116,0.0,0.0,0.0,0.0,0.0,0.09150129419017504,0.0,0.0,0.0,0.1480837258568648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07538111400359204,0.0,0.0,0.0,0.0,0.17553806359905266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15249912849900385,0.0,0.2073927245101108,0.3148435023626744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3764540692059136,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hollachino,2018/01/27,"Constant problem, any advice or suggestions ? Hey guys, I’m a bit tired so I hope how I explain everything makes sense. Anyway I constantly have this problem where I get fatigued and out of breath easily. I play basketball and I’m exhausted after two minutes of court which is so bloody annoying and frustrating. However I’ve been trying to eat healthier lately and I go to the gym so I don’t know how else I can fix this problem. I’m only 17 aswell. Today before my game I ate a Keto inspired meal prep I made. It was beef mince, cheese, asparagus and broccoli. The whole game I was tired and couldn’t function Before my second game that was also today, we had a 1 hr and 30 min break. I ate a sausage roll and jelly Again exhausted and had no stamina. I feel like someone might comment and say that I need to eat more carbs for energy. In the past I’ve eaten bowels of pasta or chicken and gravy rolls and the exact same problem occurs. So I feel like the only explanation is that I have a terrible cardio vascular system and maybe asthma? (sometimes it’s hard to breath after running) Anyway I’m just looking for opinions on how I can fix this problem or what might be causing this problem. Thanks! Note: when I go to the gym I do cardio and weights :) ",2.041280551806864,4.555778109311742,3.647413405308143,85.20630979157295,81.67206477732793,6.250352376668168,24.532763532763532,7.526774132740827,1.4806837306942566,991,38,183,16,27,328,144,247,0.17800000000000002,0.718,0.104,-0.9529,2,0,0,0,0,0,25,1,0,0,0,14,18,2,0,11,0,18,19,3,6,1,45,38,26,0,9,4,0,4,2,0,2,8,1,0,1,11,16,8,0,5,6,0,3,3,12,0,2,10,6,22,6,15,24,4,20,0,1,1,0,10,4,0,7,13,114,33,0,0.0,0.0,0.0,0.0,0.0,0.10417778364947,0.0,0.0,0.0,0.0,0.0,0.08525575384680667,0.0,0.0,0.0,0.07249826479067377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1814340375536042,0.0,0.0,0.0,0.11639020158144345,0.0,0.0,0.0,0.0,0.0,0.0,0.1095175485138307,0.0,0.0,0.0,0.23041446509988495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2181767155685941,0.08905874044723394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0958139412922229,0.0,0.0,0.0,0.10781015448066493,0.15232400925256515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.055699178075579725,0.0,0.12117752037232656,0.0,0.0,0.0,0.0,0.10556038306462444,0.0,0.0,0.0955013680302268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10588750609802644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.058589913532043326,0.0,0.12026040673669995,0.0,0.0,0.0,0.0,0.10416824737416068,0.0,0.0,0.0,0.08952531369968239,0.0,0.0,0.0,0.0,0.10087669392707643,0.07116281533692473,0.0,0.1071037921555838,0.0,0.0,0.0,0.0,0.22619212914063294,0.0,0.0,0.0,0.0,0.0,0.0790497558654031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16216299078613916,0.0,0.0,0.0,0.0,0.101771040021594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6120666193267464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08478032762869264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09033006903135676,0.0,0.10543973819282368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09815190587929852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24506437836320225,0.2021070963180524,0.0,0.0,0.07238100122277838,0.0,0.1041422045621141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12982191703759655,0.0,0.0,0.0,0.11902594412198725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AndyAndrei77,2018/01/27,"I feel like I've not made good enough progress for almost 1 year Hello I started lifting for the very first time on 1 March 2017. I was 17. I was a pretty weak guy, the only sport I did before was Taekwondo and that was like 10 years ago. I started with only the bar on all compounds and I was following a bro-split program, but I actually only did chest legs and arms in the first weeks or so. From 1 March to 17 August or something I had to lose some weight. I succesfully lost 11kgs (from 84kg to 73kg) but I was kinda weak at the gym, eating only 1400-1500 calories a day. From August I've started to follow PHUL program, eat on 500 calories surplus (2500 calories would me my maintenance) and I've gained about 8kg since then. My lifts slowly started to increase, but I feel like I've not made good enough progress for this period of time. My lifts atm: Squat: 4x5 70kg Bench: flat 4x5 24kg dumbbells, inclined 4x8 20kg dumbbells OHP: 1 month ago I did 3x5 40kg, but I stopped doing shoulder exercices because injury I am 100% looking better and having 2x more strength than I did 1 year ago, but I've seen some posts in Physique Phriday of some guys having the same lifts within 3 months of training. What do you guys think I do wrong? What should I correct? ",2.5911425539441097,4.3622000155642064,3.5207729041386635,90.62698178280864,76.08171206225681,5.762221436151397,24.91139016625398,6.351523495107088,0.6873050583657587,992,34,207,7,22,317,146,257,0.119,0.7659999999999999,0.115,0.2114,0,0,1,0,0,0,30,0,1,0,9,2,12,0,0,9,0,19,10,4,2,2,31,33,14,0,2,9,0,3,3,0,2,2,0,0,3,4,6,4,1,3,3,1,3,2,5,0,2,15,5,23,7,24,16,9,36,0,2,2,0,5,7,0,7,28,105,27,2,0.0,0.0,0.10909678041971237,0.0,0.0,0.0,0.297301256330792,0.0,0.111947556580163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06814981093500479,0.0,0.09513017159000466,0.0,0.0,0.09887448713284024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07209917874059926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2287904592637633,0.0,0.0,0.0,0.23103032959852296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11305484498034672,0.15973418585465546,0.0,0.0,0.0,0.1901872604794398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18753838057926656,0.0,0.0,0.0,0.332086883677848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16385365249901698,0.0,0.0,0.0,0.09388049308425477,0.12507114051526544,0.12203855280724962,0.0,0.0,0.2115681783222164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1784690195077889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3401036177564205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10706967571000936,0.1137367350498595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09247881595060173,0.0,0.0,0.0,0.0,0.08606603148344659,0.0,0.0,0.31651916929873336,0.0,0.0,0.0934664714773936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0716343700206319,0.0,0.0,0.1303783066479949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09224341768275553,0.0,0.0,0.08967601696445437,0.13613742394153733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07941667895930657,0.1222313885032937,0.0,0.21597889801857925 fitness,roberrt777,2018/01/27,"How can I increase my walking intensity? Just a quick question, how can I increase the intensity of my walking without running. I've already dropped 70 pounds utilizing a low calorie diet and walking (~6.5 MI daily, ~ 17 minutes per mile). I want to turn up the difficulty in my walking and I despise running.",4.597368421052631,6.98001961403509,6.245473684210527,70.5903157894737,72.15789473684211,7.3670175438596495,44.73333333333333,8.238735603445708,4.589676491228071,246,19,37,4,5,84,40,57,0.124,0.7709999999999999,0.106,-0.25,0,0,0,0,0,0,11,0,0,0,0,4,2,1,0,4,0,2,1,0,2,0,8,4,4,0,1,2,0,0,0,0,0,0,0,0,0,0,2,1,0,1,0,0,8,1,2,0,0,0,0,7,0,5,4,2,14,0,1,0,0,1,4,0,1,1,24,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.496855440598045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5043763136091087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4897361718875368,0.0,0.0,0.0,0.0,0.0,0.0,0.2655655715804559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4340191407695004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kevinmijeime,2018/01/27,"How long will it take me to get from 16% bf to ~10%? Also some general questions about my bulk/cut **General info:** - 20 years old - Lifting srs for 2.5 years - From 172cm/50kg to currently 175cm/75kg - [Before](https://imgur.com/a/slBW8) and [after (my best condition)](https://imgur.com/a/s3RPt) However I took 2 months break before new years and I sadly gained some unwanted fat, [this](https://imgur.com/dR8teQx) is me right now. I believe i'm around 15-16%bf right now? However I'm back at gym now for a month, doing PPL routine from monday-saturday and cardio+abs on sunday. I'm bulking and I want to get to 80kg till end of april. ___ **Questions:** 1.) Is it safe (minimum fat) to gain 5kg till end of april? 2.) If I'm ~15.5% at 75kg, how much bf% will I be at 80kg if I workout every day of the week and eat surplus of 300 calories. My tdee is ~2650 and I eat around max.3000. 3.) How fast can I lose 5% bf? Once I finish my bulk, I want to cut for about 2 months, how much weight do I have to lose to get to around 10% bf? So if I'll be 80kg at the end of bulk and around 16-17bf%, what weight will I have to be to be at 10%? How much to lose? I'd eat at 500-600 deficit. I'm sorry if these questions are dumb as fuck but I never did cutting, I was forever bulking till now, but now I gained some unwanted fat and will gain some more till end of bulk, so I'll have to cut afterwards. I'm 100% beginner when it comes to losing fat/weight and I still don't get some stuff. 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I don't know the name of this concept in the fitness jargon, yet I stumbled upon this some years ago. Started a month ago again. So, could one overtrain doing this? After already 6 sets 8 reps of fun, when you literally have problems even getting the weights into position to train, is it a good idea to add some sets with much less weight? 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Hi r/fitness! I live in a small apartment in a high rent city. I’ve been training with adjustable dumbbells in the small 1.8m x 1.3m space beside the window in my room, following a 5/3/1 progression, but I’m starting to find the limitations of working with only dumbbells. I usually lift in the mornings before the rest of my family is up, so if I can move my things into the living room, I have a larger 2m x 2m space. Lately, I’ve thought of getting a barbell to work in that space, but I’m worried about noise and damage from deadlifting. Would it be better just to get a kettlebell, and do swings and TGU? The gym near me is not a great option because its hours don’t fit my schedule, I didn’t see a squat or power rack when I was there, and because, when I toured it, it reeked of cigarettes. 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I've been doing the GZCLP for about two months. Prior to that, I was just doing some push ups and pull ups on rings for a few months. I quite enjoy it. I lift 2-3 days per week. I also alternate between the RDL and regular deadlifts, and use DBs for the higher rep exercises. That said, I would like to incorporate some endurance training to my workouts. I've always been terrible with cardio. I run out of breath within a few minutes of rope skipping or running. Maybe it's because I was super skinny through my growth spurt? I used to weigh 62kg. At 1.94m, I was barely bigger than Bale in The Machinist. Currently, I'm ~77kg. I can see my top two abs now, and would like to get a bit leaner - another reason why I want to add cardio. Anyway, I imagine my cardio has improved, because I don't have trouble with the higher volume that GZCLP requires (compared to GSLP or SS). But it's still quite bad. I'm not keen on running (have enough joint pain as it is) but I want to know what it feels like to enjoy a one hour swim. So, I was thinking of doing a kettlebell or dumbbell complex. But I'm not sure what, or how to add it to the GZCLP. What would be something appropriate for me to start with? How can I progress? Same weight, reduce rest? Or add a rep? What frequency? For reference, here are my current maxes. Bench press: 50kgx8 Squat: 60kgx10 Deadlift: 100kgx3 Thank you. ",1.3486847195357858,3.8392480141844025,2.932088974854935,89.26136363636368,84.81560283687944,5.262153449387492,23.084461637653128,6.714681859716394,0.8152539007092203,1108,41,217,13,33,363,168,282,0.047,0.825,0.128,0.9603,2,0,1,0,0,0,50,0,1,0,6,11,13,0,0,12,0,21,9,2,5,1,46,36,18,0,5,11,0,3,3,0,3,5,2,0,0,13,12,3,1,8,3,0,7,3,4,0,3,7,6,23,9,37,25,8,29,0,0,1,0,2,11,0,7,14,140,36,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12114841492007655,0.1260538098695312,0.0,0.0,0.0,0.1588529868207967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1264898234151639,0.18469671787142272,0.0,0.0,0.0,0.0,0.0,0.16539046102573646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09770006322771617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15653214227657786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07659910761618557,0.1082261984826174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07914852466535678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1491894949445378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08325625936597422,0.0,0.0,0.0,0.0,0.0,0.0,0.2220345985748622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15219447446202264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2418395714718589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10265516866794597,0.0,0.16119859111261373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32226162294764,0.0,0.0,0.0,0.15575941484578906,0.0,0.0,0.0,0.0,0.14410396068549047,0.0,0.0,0.0,0.1207198263949201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11662624823986245,0.0,0.0,0.10722709812177476,0.0,0.12098202370709225,0.0,0.0,0.0,0.0,0.0,0.0,0.1427797910647634,0.0,0.0,0.0,0.0,0.13947384524953027,0.0,0.0,0.0,0.097070210819924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2959721177682145,0.0,0.0,0.2616815812925874,0.0,0.0,0.17870828123001156,0.0,0.12151806276405472,0.18447692690925166,0.0,0.0,0.13669832490007378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3228475562908331,0.0,0.0,0.0 fitness,themag1cbean,2018/01/27,"5/3/1 question I’ve been on wendler’s program 4 day split (bench/squat/rest/deadlift/overhead press). My strength has gone up but my body has relatively stayed the same. My diet i’ve been winging it but started getting back into meal prepping. For example: I used to be only be able to bench 135 3x5 with two working/warm up sets. This week was my 3/3/3 bench, and I could do 155lbs x 3, plus 135lbs 5x5 after my AMRAP set of 155lbs x3+. Is it normal for my body to not have any noticeable gains since I’m more on a powerlifting rep scheme? And for hypertrophy usually a person has to hit the 8-12 rep range? I like the increase in strength I’m getting, but I noticed I’m not looking as muscular and more or less fattier (maybe because I increased my eating consumption). I just started my second cycle of wendler’s. I’ve been kind of modifying the accessories a bit and the sets after the AMRAP sets because I’ve been a little busy and the accessories sometimes takes too long and I get bored. I’ll split the push category into like 2 exercises. 3x12 of Tricep pushdowns and 4x8 of bodyweight dips. 5x5 pull ups, and 4x8 of seated cable rows. Things like that. ",3.6165789473684207,5.510881535087723,4.5645614035087725,83.71026315789473,73.56140350877193,7.256140350877192,28.66666666666667,8.032893268588372,1.9426719298245616,922,38,177,14,19,299,140,228,0.012,0.871,0.117,0.9704,1,0,0,0,0,0,34,0,0,0,3,4,7,0,0,12,0,14,8,4,1,0,24,27,14,0,2,7,0,1,3,0,0,1,1,0,1,5,12,3,0,1,1,0,5,2,1,0,2,6,3,15,6,26,17,7,28,0,0,1,0,2,9,0,2,12,95,20,1,0.1599941073034734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10880147939807824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12302559266951132,0.0,0.19506184560116555,0.0,0.0,0.0,0.0,0.0,0.1746721270649035,0.3554347702490557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12774227584282388,0.0,0.0,0.10318296322848504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16371391434412946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25077095265842797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1666092422000027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23449511764187,0.16035612747820416,0.0,0.14158975024263246,0.1343547545893196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16073558545598268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15676025519193415,0.0,0.3643087031976153,0.0,0.0,0.0,0.12168272821488653,0.0,0.0,0.0,0.0,0.0,0.0,0.13970068323698867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17923001655148432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1323487788949184,0.0,0.0,0.0,0.0,0.0,0.15823826316186582,0.0,0.2264893052690989,0.1705324304921496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1202956571798814,0.0,0.0,0.0,0.0,0.0,0.1062929756305232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15629099478244216,0.0,0.0,0.138183538925413,0.17621090539755369,0.0,0.0,0.0,0.1283376221830649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Naathaann,2018/01/27,"Everyone says low rep high weight on a cut to preserve muscle, but is there actually any evidence of this being true? What is your experience? I wanna change my routine to be higher rep lower weight but I'm cutting. Just wondering if anyone has had experience with this, or can link to any scientific evidence. Thanks!",3.420615763546796,6.479386431034487,5.341428571428576,71.52500000000002,81.24137931034483,8.83152709359606,27.25123152709359,9.23628265651192,3.3276128078817724,255,11,41,8,7,87,47,58,0.128,0.7559999999999999,0.116,0.5502,1,0,0,0,0,0,7,0,1,0,0,2,5,2,0,1,0,7,2,0,0,1,10,10,4,0,2,5,0,2,0,0,0,0,1,0,0,3,1,2,0,2,0,0,0,0,3,0,0,1,3,3,2,7,7,0,3,0,1,0,0,2,3,0,3,0,27,6,0,0.0,0.0,0.22473920779744253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31322327753804835,0.0,0.0,0.0,0.0,0.16103084889143726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2436264611000981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2200611559846394,0.0,0.45055443837780995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2433241926367725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.183143501208492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2120289481747347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5608857876557005,0.0,0.0,0.0,0.0,0.0,0.0,0.2497501137403633,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Jordy_Pordy,2018/01/27,"Just a few questions I've recently started /u/n-Suns 5/3/1 split workout program. This is the first workout program I've ever attempted so I'm excited but there are still some things I am confused about. 1) In relation the OHP I'm relatively untrained but I know how to have correct form when performing. I can lift an olympic bar for around 10 reps. How do I adequately train my OHP if I need to use lower than the bar weight? 2)I've noticed I fatigue really easily when I work on my biceps. Is there any way I can change this or strengthen them so I can workout sets without fatigueing really easily? 3)In relation to [this](http://archive.is/2017.01.27-015129/https://www.reddit.com/r/Fitness/comments/5icyza/2_suns531lp_tdee_calculator_and_other_items_all/), it has on the sheet a **x8+** on the last set of every first exercise, what does this mean? Does this mean I go until failure? 4)When doing assistance training, do I do that after my main lifts? Is there anything specific I should be aiming for, or is any type of exercise fine? Thank you :) ",4.311024590163935,7.6939409836065575,4.148777322404371,78.89890368852458,81.78688524590164,7.203005464480874,26.750683060109292,8.212053250817874,2.423615846994536,852,35,138,19,24,260,123,183,0.07,0.8079999999999999,0.122,0.8617,1,0,0,0,0,0,55,0,1,1,5,14,6,0,1,8,0,17,8,1,3,2,21,27,12,0,3,7,0,1,0,0,1,4,0,0,0,8,1,3,0,4,7,0,1,1,3,0,2,0,1,17,3,17,25,4,20,0,2,0,0,3,5,0,6,11,90,25,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24658137970523306,0.0,0.0,0.0,0.0,0.0,0.0,0.1491950243907805,0.16139605677409746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19179209598644245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31731492039761183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16399685853675072,0.15275365520389106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30842855756648946,0.0,0.0,0.0,0.0,0.0,0.0,0.10303736320083301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09963812070023532,0.14778426453042118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39497921454867896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1344321682934984,0.0,0.0,0.0,0.0,0.0,0.0,0.2064120432232812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20309827132110386,0.0,0.0,0.0,0.2322917357253293,0.0,0.1790125643050191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12832556526506333,0.0,0.1447869694421135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16691732169242915,0.0,0.0,0.12044812593059315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1565855899629521,0.0,0.0,0.0,0.1439080530564046,0.0,0.22077540415303065,0.0,0.0,0.0,0.0,0.0,0.17476740051451228,0.0,0.13198906544091618,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Lj8924,2018/01/27,"Progressive overload volume program Are there any decent programs which use extra sets instead of extra weight/reps as there choice of progressive overload? I find it waaaaaay easier to add extra sets to the end of my working sets than I do adding weight or reps into one of my working sets. I’ve tried loads of different approaches to doing this but nothing seems to work. ",8.126470588235293,8.745160470588239,7.178235294117648,73.87705882352944,61.941176470588246,9.741176470588236,36.117647058823536,9.516144504307137,3.5615176470588232,304,13,48,5,4,93,47,68,0.053,0.919,0.029,-0.1531,1,0,0,0,0,0,4,0,0,0,5,3,0,0,0,1,0,3,1,0,1,0,7,5,3,0,0,2,0,1,0,0,0,0,0,0,0,3,2,1,0,2,0,0,1,0,0,0,1,0,1,4,0,12,5,3,7,0,0,0,0,0,1,0,2,1,32,7,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1635394202143027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25125775079011625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21300011934256605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2198007794405564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23075378160858545,0.0,0.0,0.0,0.16296022856812453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21893035089765772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1632749005604704,0.0,0.0,0.0,0.0,0.2077035713488813,0.0,0.0,0.0,0.0,0.0,0.5856968054266872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5252322441209132,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GiftCardData,2018/01/28,"Is there a difference between ""locking"" ankles or ""not locking"" ankles during leg curls? Could someone explain the difference between ""locking"" ankles or ""not locking"" ankles during leg curls? By locking, I mean pointing toes to the knees. Is there a difference in what muscles are worked?",7.493936170212767,10.454868553191488,6.566968085106383,68.90875,65.59574468085106,7.253191489361702,41.53723404255321,8.07648339933343,4.3096,230,14,27,3,4,70,28,47,0.0,1.0,0.0,0.0,0,0,0,0,0,0,13,0,0,0,1,2,0,0,0,4,0,4,4,4,0,0,7,6,2,0,1,4,0,0,0,0,0,0,0,0,0,1,0,0,0,2,0,0,0,2,0,0,0,0,0,1,0,5,5,0,2,0,0,0,0,1,2,0,2,0,21,2,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2150065208562356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8440536490157553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2933362573855765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25456652814680586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2281689338435572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1960466629440148,0.0,0.0,0.0,0.0,0.0,0.0 fitness,-USADA,2018/01/28,"Ending cut tommorow! need help on next step im currently at 12% bodyfat and happy with my cut. i want to avoid gaining all the water weight and extra fat when transitioning from a cut to a bulk. (it was a 16 week cut btw) i went super hardcore on my cut for a few weeks and ate less than 1200 kcals per day. I have been cutting at 1600 - 1700 kcals per day for the last few weeks . my maintanence is (2250 kcal) according to IIFYM.com calculator - Should i reverse diet - (+150 kcals per week) - jump straight to maintanence? - or jump into a surplus of 300 calories from my maintanence of 2250 to 2550kcal for a lean bulk Im so confused rn.",1.6482057142857125,4.1225917920000015,2.9017428571428567,90.1613,83.08,5.8114285714285705,24.128571428571423,7.1686216300943375,1.0568971428571428,494,19,100,7,14,159,81,125,0.132,0.746,0.123,0.3401,1,1,0,0,0,0,21,0,0,0,2,2,10,6,2,8,0,5,5,1,0,1,12,9,6,0,3,1,0,1,0,0,1,1,0,0,0,1,5,5,1,0,0,0,4,0,8,0,0,4,1,8,2,19,4,5,21,0,0,0,0,1,6,0,2,11,52,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2631331368875861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18068818073645485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21716747968396666,0.0,0.0,0.0,0.0,0.0,0.0,0.13674048028112654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44072155301702265,0.0,0.0,0.0,0.0,0.0,0.0,0.1662915817007404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15126737591460046,0.0,0.0,0.21696199526851206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1203276361199472,0.0,0.6545631187378248,0.24842354680914175,0.0,0.18911499558089265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,yushi00,2018/01/28,"What powerlifting program to choose What powerlifting program should I choose? I've been weightlifting for about 2 years now, but I want to go over to powerlifting. I've checked the wiki but I have no idea what to choose. Any recommendations? My numbers are (in kgs) 105/150/130.",3.697551020408163,6.971757530612247,3.2746938775510226,84.05244897959186,85.93877551020408,6.06530612244898,27.40816326530612,7.447530270364453,1.8525428571428568,225,10,40,4,7,67,33,49,0.069,0.899,0.032,-0.4039,3,0,0,0,0,0,10,0,0,0,0,2,0,0,0,1,0,4,0,0,0,0,8,6,2,0,2,2,0,1,0,0,1,0,0,0,0,3,0,0,0,4,1,1,1,1,0,0,0,1,1,4,0,8,4,0,5,0,0,0,0,0,2,0,0,2,24,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40478287090398507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33828799025026024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6719522774776319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3510873316531286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3833143428316729 fitness,Abysssion,2018/01/28,"Is going all the way down with dumbbell press a bad idea? I keep hearing a lot of stick to 90 degrees, any more and too much strain on shoulders. Also, don't flare elbows. But I dont use barbell, doesn't sit right with my shoulders.. so i use dumbbells. Thing is.. because i have so much more freedom of ROM, I go down lower than 90 degrees especially because since im not flaring my elbows they tend to dip lower since i got more ROM. Is this bad? Should I be stopping at 90 degrees, even on dumbbells?",2.9538235294117685,4.360408254901961,3.958970588235297,89.38786764705885,74.29411764705883,5.492156862745098,28.43627450980393,5.148860815047168,0.9163098039215688,390,16,80,1,8,126,67,102,0.189,0.765,0.046,-0.867,2,0,0,0,0,0,16,0,0,1,0,5,3,0,1,3,0,9,4,4,2,1,13,17,5,0,1,2,0,1,0,0,1,0,1,0,0,2,3,0,2,1,0,0,2,4,3,0,0,1,2,10,0,12,14,7,11,0,0,0,0,2,6,0,1,1,51,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16082747036558948,0.0,0.0,0.0,0.13676159093179455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33583664037654193,0.24518938972238524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2356992405198982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1328311558922709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2285907189522309,0.0,0.16084591475854718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2266654115024285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2270285357995836,0.2172331431930549,0.0,0.0,0.17875567065084078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17097639843957715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29567775210037783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17174670876106235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3327202839462321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16813683549983025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13360844477967262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3473886702382256,0.0,0.0,0.0,0.1596316340464804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,studmuffin707,2018/01/28,"Jeff Nippard program reviews?? Hello all, I just recently watched a couple of Jeff Nippard videos and I was impressed by the quality of the videos. I was looking into his back hypertrophy program and was curious if anyone has any experience with that program or any of his other programs? Any help will be greatly appreciated :)",7.5097368421052675,9.355889754385966,8.185043859649127,61.76072368421055,63.73684210526316,9.910526315789477,44.07456140350878,10.125756701596842,5.347424561403509,264,17,36,6,4,88,41,57,0.0,0.76,0.24,0.9383,0,0,0,0,0,0,7,0,0,0,0,2,2,0,0,3,0,6,0,0,0,1,8,7,4,0,1,3,0,0,0,0,1,0,0,0,0,2,4,0,0,0,2,0,0,0,0,0,0,3,2,5,2,6,2,1,3,0,0,2,0,4,1,0,2,2,29,7,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6216982980304158,0.0,0.0,0.0,0.0,0.21308038464465345,0.0,0.0,0.0,0.0,0.0,0.0,0.2343252499872697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3371875754490684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2980929234795973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3359754926934582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2042599270676652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25590375768962065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3008927024079719,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PoTradingINC,2018/01/28,"Ab Wheel Problem. Hello all! I'm very new to this Sub Reddit but so far I'm loving everything about it. I have a little question and problem that I want to get some opinions on. I picked up an Ab Wheel/Roller around 2 weeks ago and I've had a strange time with it. When I first got it, the first 2/3 days where amazing. The burn and the feel just worked. For me it felt like I did a hundred sit-ups after every rep. It was seriously everything I was hoping and more. I took around 6 days off of it due to me leaving for a business trip. Through my this trip I barley did anything besides going for 2 short/mediocre runs. When I got home just a few days ago I realized that whenever I use the roller/wheel now I don't feel the effect anywhere but my arms. And yes I've seen the videos and read almost everything I could to figure out what's wrong, but I feel lost. How does it go from feeling super effective on my abs to not even feeling it in the slightest if I haven't really changed much up? Any insight is welcomed thanks! (First time poster hope this post isn't bad)",2.2125106685633007,3.8885503648648685,3.2650403034613578,92.4647155049787,76.88288288288287,6.115125651967758,23.84637268847795,6.8360192770164,0.6430594594594594,839,27,184,8,19,269,136,222,0.071,0.725,0.204,0.9871,0,0,0,0,0,0,24,0,0,0,8,12,14,0,0,13,1,11,2,1,5,1,42,33,14,0,7,7,0,6,1,0,0,0,0,1,0,14,10,0,0,12,2,0,6,4,6,0,3,11,7,20,8,23,21,5,36,0,1,1,1,4,12,0,7,18,109,34,2,0.0,0.0,0.0,0.0,0.0,0.0,0.2159328874076264,0.0,0.12196295146338185,0.0,0.0,0.0,0.0,0.0,0.0,0.08282671350663044,0.0,0.0,0.0,0.0,0.0,0.0,0.10022925134575897,0.2168518153561833,0.0,0.0,0.0,0.0,0.10169611587572704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12884597373974468,0.0,0.0,0.0,0.0,0.0972456711292238,0.0,0.0,0.2356486083104271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10658611787544664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08044633013468354,0.0,0.10261994033602842,0.0,0.32839215758883683,0.0,0.0,0.0,0.3079232587172317,0.0,0.1169450348726794,0.0,0.0,0.3108035627673237,0.0,0.0,0.0,0.0,0.06363434874394817,0.0,0.1384410481037292,0.0,0.19482573154712973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12217317268819786,0.2419454908841084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12896633518547707,0.0,0.0,0.0,0.05950427645860922,0.12207344149315423,0.0,0.0,0.0,0.0,0.13295673927490986,0.0,0.10992731344460784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08953543277993928,0.0,0.0,0.1176331209103339,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1166486706877698,0.0,0.0,0.2330881834313445,0.0,0.0,0.13644146490310166,0.0,0.1218308085811228,0.0,0.07802682046746387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11213509470698688,0.0,0.0,0.0,0.0,0.0,0.0,0.14204260969466326,0.0,0.0,0.0,0.13532189104487866,0.0,0.0,0.0,0.0,0.0,0.10519423497939734,0.0,0.10049598059429116,0.07183952663238731,0.0,0.09769888721629508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08867028420678963,0.0,0.0,0.0,0.1331668270280998,0.0,0.0 fitness,carterworld,2018/01/28,Mossa fight alternatives I love the mossa fight videos. I have done the 3 workouts for a few years. Looking for similar workouts. Interval mma based workouts with real techniques. Thanks.,4.764193548387098,8.257291225806457,3.5763870967741944,80.46458064516129,88.35483870967742,6.350967741935484,32.006451612903234,7.554174236665415,3.0606722580645163,152,8,22,3,5,44,24,31,0.147,0.652,0.201,0.4404,0,0,0,0,2,0,5,0,0,0,0,0,4,2,0,3,0,2,1,0,0,0,2,5,0,0,0,0,0,0,0,0,0,0,0,0,0,0,1,0,0,0,4,0,0,0,2,0,0,1,1,2,2,3,4,1,1,0,0,1,1,3,0,0,0,1,11,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4520455866728455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3709439425502704,0.0,0.0,0.0,0.3986807155643746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5027881512118395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4066878230421575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28446116726568155 fitness,SombraBlanca,2018/01/28,"Assistance exercises for greyskull w/ arms? I've searched google and the sub but can't seem to find what I'm looking for.. I'm getting great numbers and progression with this program and everything feels good, except I feel like there's plenty of gas in the tank afterwards. So I want to add 3-4 exercises at the end of each workout in the neighborhood of 3 sets at 8-12 reps. Any ideas/feedback/advice would be greatly appreciated! ",6.6179518072289145,7.069698987951809,6.949060240963856,74.80768674698798,65.144578313253,10.495421686746988,37.081927710843374,10.355215969177356,3.861242891566265,348,17,65,8,5,113,65,83,0.0,0.769,0.231,0.9675,0,0,0,0,0,0,12,0,0,0,1,2,4,0,0,4,0,3,3,1,0,0,14,11,5,0,2,2,0,2,1,0,1,2,0,0,0,2,6,0,0,4,3,0,0,1,0,0,0,0,3,2,4,13,9,1,7,0,0,1,0,0,4,0,1,3,31,4,1,0.0,0.0,0.0,0.0,0.0,0.2626548703284206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18278390718793908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2380648897612183,0.0,0.0,0.0,0.0,0.0,0.0,0.2415678030782501,0.0,0.0,0.0,0.2718128678997876,0.19202099284793708,0.0,0.0,0.2456658169415819,0.0,0.0,0.0,0.0,0.0,0.14042975270107338,0.0,0.0,0.2254452035000966,0.0,0.5926757091192685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13131541365123964,0.0,0.0,0.0,0.22571280398919186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2446929607960089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15853712905497075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1909380820499855,0.0,0.0,0.0 fitness,abedfilms,2018/01/28,"Is the quantity of maintenance calories the same (assuming same amount of physical activity) between someone who is 150lbs and someone who is 250lbs? Because if they do the same amount of physical activity, shouldn't they burn the same amount of calories, which would mean they need to eat the same amount to maintain same weight? And let's say the 150lb person does a ton of physical activity, then they would need many more calories than the 250lb person to maintain his 150lb weight? ",14.307265917602994,9.297839876404497,12.022696629213483,61.70535580524349,54.73033707865169,15.911610486891384,49.89138576779027,13.023866798666859,6.129985767790261,395,18,69,9,3,121,47,89,0.0,1.0,0.0,0.0,0,0,0,0,0,0,8,0,0,4,0,0,0,0,0,8,0,8,3,0,0,0,16,11,4,0,6,1,0,2,0,0,3,0,1,0,2,3,2,3,0,2,0,0,0,1,0,0,0,0,3,5,0,10,7,12,1,0,0,0,0,10,0,0,2,1,46,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1295318916890915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1859513734504376,0.0,0.0,0.0,0.0,0.21743025095928106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21728535445539024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2154314417663506,0.0,0.2314638320116469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3151171876667233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3710760290240496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16898052447692272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3600840635531919,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5175109897119161,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3018935053855121,0.0,0.0,0.0 fitness,waffenssgolem,2018/01/28,"I don't want to spend too much time at the gym Every time I go to the gym, my trainers have this obsession with making me work out 2-3 hours a day 5 times a week and do like 10 different exercises. Since I am new to fitness, this completely exhausts me and makes me never want to go back again. And most importantly, I am studying college so I don't really have that much time to waste. I also have to skip fridays because I go back to my hometown every thursday and return on sundays. Anyway, is there some routine where the time spent is only 1 hour at max and 4 times a week? I am thin and do light cardio outside so if it lacked cardio it would save me lots of time. I am looking to improve my posture (computer engineer...) and generally look a bit better.",4.339548387096777,4.785511116129033,5.833064516129035,80.84959677419359,70.09677419354838,8.52258064516129,30.338709677419352,8.548686976883017,2.2331161290322568,593,23,120,9,10,202,96,155,0.069,0.825,0.107,0.7786,1,0,0,0,0,0,17,0,0,0,2,10,5,0,1,7,0,14,4,0,2,1,22,24,11,0,5,1,0,1,1,0,1,4,0,0,0,5,9,0,0,0,3,2,3,3,2,0,0,1,4,16,3,14,22,7,30,0,0,2,0,0,7,0,4,21,81,21,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11290256958645167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21711928516640813,0.0,0.08606276052239067,0.0,0.0,0.0,0.0,0.12486331496947725,0.15413332520456333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1480258217211131,0.0,0.0,0.0,0.0,0.0,0.0910502064302286,0.0,0.0,0.0,0.0,0.14750432465010774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2379025317003671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24070962032780216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2780701232559324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06897401211766073,0.0,0.0,0.0,0.23711333261774675,0.0,0.0,0.12002722344997753,0.0,0.0,0.18847911954380994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20756888052640207,0.0,0.10888765940694638,0.1363537007756309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10737467869017596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09044430385047958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11678656303451007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5762673278098868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1665446813361725,0.0,0.2264941154414705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10278160867328147,0.0,0.0,0.10029108707692268,0.0,0.0,0.0 fitness,Potatofarmerdude,2018/01/28,"On holiday and hotel gym’s dumbbells too small. What should I do? I am currently on holiday and the dumbbells in the gym I use at home for certain exercises have progressed to 16 and 18 KG’s. The gym here in exercise the hotel only goes up to 14 kgs. I do 3 sets of 12 in each exercise I do. Can I use 14 kg dumbbells for this exercise and do more reps or sets and still get gains on the holiday? If so, how many should I do? I currently do these exercises over 14 kgs: Chest press up - 16 kgs Shoulder shrugs - 18 kgs Dumbbell seated rows 18 kgs Any help would be massively appreciated. ",1.4680000000000002,3.583901800000003,3.945,84.59,81.0,8.0,25.833333333333336,8.841846274778883,2.1423333333333336,456,19,97,12,12,159,68,120,0.044,0.8,0.156,0.9407,2,0,0,0,0,0,12,0,0,0,2,5,1,0,0,5,0,13,7,2,3,1,15,16,9,0,4,2,0,1,0,0,3,5,0,1,0,3,6,0,0,0,13,0,0,0,0,0,0,0,1,8,1,15,12,2,16,0,0,0,0,1,11,0,2,3,58,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2415890442874685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18560873474323286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23812335045555014,0.0,0.35635483743957524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3601779720274512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2701913078605204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2837111676040863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6136613084663698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25236657575717925,0.0,0.0,0.0 fitness,Rogdozz,2018/01/28,"Can I work out differently than my work out plan or my friends recommend me if I prefer it differently? Can I change the amount of reps, sets, and rest time between sets if I prefer it differently? Or replace machine exercises with free weight ones? How much will it affect my progress if I do it the way I prefer it rather than the “optimal” way? For example I really like 5x6 sets of bench presses, but my friends say that as a beginner (started 4 months ago) I should do 3x12 since 5x6 is only for really advanced people who want to maximize their muscle power",6.976944444444442,6.7826220648148166,7.6003703703703716,72.63166666666667,64.46296296296296,11.274074074074075,34.66666666666667,10.864195022040775,3.7540444444444434,445,18,83,11,6,148,72,108,0.0,0.809,0.191,0.9516,4,0,0,0,0,0,9,0,0,1,6,2,4,0,0,4,0,7,2,0,2,0,18,9,9,0,9,7,0,2,1,2,2,1,1,0,0,7,4,1,0,3,1,1,1,0,0,0,1,0,3,14,5,12,7,3,13,0,0,0,0,5,2,0,5,6,56,21,2,0.0,0.0,0.0,0.0,0.0,0.0,0.1695891242504133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20238580710928167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5996500842925803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2956188494579053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09346680123551776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15270573574610108,0.0,0.14063847167354065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12963993414454833,0.14550360987761882,0.0,0.0,0.0,0.0,0.0,0.1326336696568536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2451224602233347,0.0,0.0,0.0,0.0,0.0,0.0,0.15214129508564053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1582576703745333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13541367784395308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1115572624140737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11284249059433007,0.30371374083533226,0.0,0.23297001959114866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27855906575782874,0.0,0.0,0.0,0.0,0.0,0.0 fitness,YOUR_MUM_AMA,2018/01/28,"Which 5/3/1 variant would you guys recommend for cutting? I started the 5/3/1 Boring But Big challenge back in October, and loved it so much that I decided to do another 2 cycles of regular BBB. I'm nearing the end of the second cycle now, and I've decided that I should start cutting during the next one. I'm current 80kg at 5'9, and here are my 1RM numbers: * Deadlift: 145kg -> 170kg * Squat: 125kg -> 145kg * OHP: 50kg -> 65kg * Bench: 75kg -> 90kg I'm sticking with 5/3/1 because I really like the consistent strength gains that come with it, but I'm starting to get bored (haha) of BBB. Which variant would work well with cutting? I want to give Joker sets with multiple First Set Last a go, but I'm not sure if it'll be the right amount of volume for me. Thanks in advance ✌️",2.626350844277674,4.0108623292682966,4.080000000000002,88.28038461538462,75.09756097560975,7.241275797373358,27.24953095684803,7.882392219407189,1.562280112570357,618,24,132,9,13,205,106,164,0.07,0.794,0.135,0.8448,1,0,0,0,0,0,40,0,1,0,6,5,13,3,0,7,1,7,1,0,0,1,20,22,8,0,5,5,0,0,1,0,4,0,0,0,1,8,8,0,0,2,0,0,3,1,5,1,3,0,0,8,8,17,17,2,21,0,0,0,1,4,6,0,1,11,63,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2248578246356587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16489023410135836,0.0,0.1307199286242096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18472007592849185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18992916648528052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1824015707014711,0.0,0.0,0.0,0.0,0.11203544507130367,0.20570927852656545,0.12187053648375824,0.0,0.0,0.0,0.0,0.2123281690529581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17479627819158391,0.0,0.0,0.0,0.0,0.0,0.10476398719049036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19353942847463515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15763722359311935,0.0,0.0,0.0,0.2280581427760097,0.0,0.0,0.0,0.0,0.0,0.0,0.1453093100498064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13737501414128006,0.0,0.0,0.0,0.0,0.18312960064143655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.455342751336295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20210607218216567,0.0,0.0,0.0,0.0,0.19742647629131047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12648158579193022,0.0,0.0,0.0,0.19280627334089687,0.0,0.0,0.0,0.0,0.0,0.0,0.15611403199363208,0.0,0.0,0.30466240368687497,0.0,0.0,0.0 fitness,g3rain1,2018/01/28,"Cardio sucks, why can't I improve? So I've been going to the gym regularly now for a almost 2 years. I've lost weight(205 down to about 190) and have had a small but steady improvement in my weightlifting ability. But on the treadmill or elliptical machine? Oh no. It feels like I'm dying after 5 minuets. And I'm just not getting any better. Is there something wrong physiologically? I don't and have never smoked. ",2.5020694444444445,5.1985105125,4.10166666666667,81.4877777777778,81.375,6.055555555555558,25.13888888888889,7.3871296695380915,1.4348472222222228,331,13,61,5,9,110,65,80,0.184,0.696,0.12,-0.522,0,0,2,0,0,0,12,0,0,0,2,5,5,1,0,4,0,7,1,0,0,1,11,14,7,1,0,5,0,2,1,0,0,1,0,0,0,1,3,0,0,1,2,0,1,5,3,0,0,3,2,3,2,8,11,0,9,0,1,0,0,0,4,1,2,5,36,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2990591783373171,0.0,0.0,0.0,0.0,0.0,0.0,0.20309519069903967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26413549150844523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30995605074168536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1510086065284714,0.21335871828460415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1560345647678846,0.0,0.16973214241411988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14590742362127151,0.0,0.0,0.0,0.0,0.0,0.3260164888179305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2303406364286307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2299186998312217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3636805249586795,0.0,0.0,0.2694890867576445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3265316343608505,0.0,0.1923236014933588 fitness,doironfelicia,2018/01/28,"Why am I always sore? I’ve been pretty consistently working out (cardio and heavy lifting) for a couple of months now. I was doing same same but less consistently for a handful of months before that. No matter what, the area of my body that I work out is always sore the following days after the work out. I thought that after a while of consistent working out, my body would adapt and maybe grow muscle to not always be sore? I’m not going up in weight or changing my workouts drastically. Could it be my diet? I feel as maybe I’m under-eating for the amount I’m working out sometimes. ",4.7613260869565215,5.8648709913043495,5.612771739130436,80.42524456521744,69.52173913043478,7.4891304347826075,26.54891304347826,7.6454224807358475,1.5033695652173913,464,14,86,5,8,152,70,115,0.105,0.866,0.029,-0.8534,0,0,0,0,0,0,13,0,0,0,5,1,0,0,0,7,0,9,9,3,0,0,18,16,6,0,2,4,0,3,0,0,1,4,0,0,0,5,7,2,0,2,1,0,3,3,0,0,0,3,3,9,0,18,9,4,18,0,0,0,0,0,8,0,1,7,60,14,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3891512031053808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13265510062764316,0.0,0.0,0.0,0.0,0.3463282396842216,0.0,0.0,0.0,0.0,0.0,0.0,0.16491616177987325,0.0,0.0,0.0,0.0,0.1244694138812071,0.17249477149752004,0.0,0.10053933101503572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07882515918265337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08859867958375778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3132348156404439,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24886768672884502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15860118594260975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15418406897315415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12376315836328505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1898380226831237,0.0,0.0,0.14067092366456688,0.0,0.0,0.0,0.0,0.5674668175837418,0.0,0.0,0.11074328325890416,0.0,0.0,0.0 fitness,dutchkickboxer,2018/01/28,"Will the combination of fighting and lifting overload my CNS? Keep in mind that my goals are geared towards functionality rather than aesthetics/symmetry, so before I elaborate on my question here's what my current routine looks like: Day 1: - Squat 3x5 - Bench Press 3x5 - Barbell Row 3x5 - Single Leg Press 3x10 - Jump Squats 3x60 sec - Push Up Dips 3x100 - Bi & Tri's SS 4x10 Day 2: - Deadlift 1x5 - Shoulder press 3x5 - Plate Twist (shoulders) 3x60 sec - Close grip Bench 3x10 - Pull ups 3 sets failure - Chin Ups 3 sets failure - Face pulls 3x10 - Accessory shoulder exercise 3x10 - Core SAC My Week: - Monday: Muay Thai - Tuesday: Bag work (conditioning work) - Wednesday: Muay Thai - Thursday: Gym Day 1 - Friday: Muay Thai - Saturday: Muay Thai - Sunday: Gym Day 2 I take about one week off every 6-8 weeks in order to recuperate. I created my own routine based on my needs & Goals, but I was wondering if some of you guys could critique it? Is this too taxing for the CNS or have I created a 2 day split that will fulfill my SAC needs? I also want to incorporate roadwork into my routine, but I'm not sure if the human body could take that? I'm not a pro fighter, so I also have to go to school and work. PS: I also started doing Yoga everyday, so I don't turn into some stiff loser. Thanks for the advice! ",2.346241217798596,5.0462708606557385,3.429063231850119,85.99901639344263,82.19672131147541,5.9447306791569074,24.697892271662763,7.310402129719878,1.3385449648711942,1006,39,187,15,28,323,156,244,0.07400000000000001,0.8640000000000001,0.062,-0.4331,1,0,0,0,3,0,58,0,1,0,6,11,5,1,0,6,0,11,9,6,0,1,26,25,13,0,8,8,0,4,1,0,2,2,0,0,2,6,5,0,2,2,4,1,5,3,2,0,1,1,5,19,3,21,20,4,37,0,1,1,1,5,12,0,7,18,86,25,7,0.0,0.0,0.0,0.0,0.0,0.13267968359784854,0.0,0.0,0.0,0.0,0.0,0.3257423814088192,0.0,0.2942285803972435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11553620096915375,0.0,0.0,0.0,0.0,0.15081760487207127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21681372444257468,0.0,0.0,0.43782456530121816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11439795318376304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07716518099612077,0.0,0.0,0.0,0.0,0.13444054706143013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.120684809454032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0663337691510601,0.0,0.0,0.0,0.11401845844253015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1370960339720908,0.0,0.0,0.0,0.0,0.20135380556758872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09200598876422507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15210128034764694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13741354236168551,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09610363816091977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1279681873102306,0.0,0.20417476747892474,0.0,0.0,0.12500519170583632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0921836499521516,0.1476863539519403,0.0,0.0,0.0,0.0,0.0,0.0,0.08008477472823293,0.0,0.3267362860262219,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14724433203781134,0.2965417536279147,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GoingToSAsoon,2018/01/28,"I'm getting bored with just weight lifting, any suggestions? So I've been weightlifting at the gym for a little over a year now, and I've made nice progress, but I'm just getting bored. I don't want to stop, but I wanna find a physical hobby that's either more enjoyable or a sport. Has anyone else gone through this? What did you decide on?",3.9004347826086985,5.0633028115942045,4.328231884057973,88.61060869565218,71.6086956521739,7.259130434782609,26.84347826086957,7.554174236665415,1.3114904347826082,270,9,56,3,5,85,55,69,0.083,0.752,0.165,0.7527,0,0,0,0,0,0,9,0,1,0,1,4,4,0,0,5,0,4,1,0,1,0,14,11,5,0,2,6,0,2,0,0,0,0,0,0,0,3,2,1,1,2,3,0,1,1,2,0,0,4,2,3,2,8,7,2,8,0,0,0,0,2,4,0,1,3,33,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2209749048322228,0.0,0.0,0.0,0.0,0.22721029412965574,0.33294630351689075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2714512788909779,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2969954048710605,0.0,0.0,0.0,0.0,0.0,0.33954248725874564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32568196870846805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30747243268079616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2716699986467359,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19166198788646752,0.0,0.0,0.395697550077226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20925502662425302 fitness,Smite_0,2018/01/28,Best way to improve squat mobility by squatting? Is the best way for me to improve overall squat perfomance to squat? Or should I do accessory lifts to improve?,4.3547126436781625,7.293642172413794,5.269655172413792,74.49919540229888,75.55172413793103,8.004597701149425,37.25287356321839,8.841846274778883,3.9529908045977016,129,8,21,3,3,42,20,29,0.0,0.5660000000000001,0.434,0.9561,0,0,0,0,0,0,3,0,0,0,2,0,2,0,0,1,0,3,0,0,0,0,2,3,1,0,1,1,0,0,0,0,1,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,2,2,6,2,2,2,0,0,0,0,0,0,0,1,0,15,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7975585173317526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6032415862915754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Oriachim,2018/01/28,"Is it ok to resume workout at night after a bad morning session? I had a pretty bad morning session. I think it was because I didn’t eat as much or hydrate myself properly but I had a pretty bad morning session. I struggled with weights that were lighter than what I can usually lift. Would it be ok to return back at night time to start over again? I only did 3 sets and they were low reps. Update: I went back to the gym. Managed to finish all of my reps but still wasn’t a great session. Eating plenty of food and drinking water definitely helped.",2.1102727272727293,4.385699663636366,3.542727272727273,87.47409090909092,79.63636363636363,5.090909090909091,26.363636363636363,6.11248444174946,1.009454545454545,433,18,82,3,11,142,73,110,0.126,0.7040000000000001,0.171,0.7476,0,0,1,0,0,0,10,0,0,1,0,4,8,0,1,5,2,12,6,0,0,1,9,15,6,0,1,3,0,1,0,0,1,0,0,0,0,5,3,6,0,1,3,0,1,2,5,0,0,9,1,11,3,14,4,2,19,0,1,0,0,2,4,0,1,13,58,16,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2672671604235737,0.4353215131193448,0.1059406105054372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17024777963654694,0.0,0.35566057483767183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21014723959779166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19160379837207056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1164875972578008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12775545306367514,0.0,0.0,0.0,0.0,0.3261797903256537,0.0,0.0,0.0,0.0,0.0,0.0,0.13217492611456394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3536132817615256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12300927020972115,0.0,0.13878870831516527,0.0,0.0,0.1816827667181258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11135744603012668,0.0,0.0,0.1013381931178553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1914048422745072,0.0,0.0,0.0,0.0,0.2116290802150408,0.0,0.16110482715394114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12345524276343547,0.0,0.0,0.0 fitness,2018already,2018/01/28,"Good strength training books? Hi - I'm looking at buying a book on compound exercises, not really diet and definitely not steroids - just looking for a book on pretty much progressive overload on compound lifts. ATM I'm on a toss up between Starting Strength 3rd Edition and The Strength Training Anatomy Workout by Frederic Delavier. Do any of you guys have recommendations? I'm not into isolation either - would be cool if the books mentioned weighted chinups/front squats/shrugs but my main goal is standing ohp. Thanks!",7.418715890850724,9.950046730337084,6.339357945425363,72.25808988764047,64.84269662921349,8.231781701444623,43.0513643659711,8.841846274778883,4.466221829855538,425,27,61,7,7,128,69,89,0.019,0.765,0.217,0.9367,0,1,0,0,0,0,12,0,1,0,5,1,6,0,0,5,1,5,3,0,0,0,11,12,4,0,2,7,0,1,0,0,1,1,0,0,1,0,3,2,0,0,6,2,0,3,0,0,0,0,4,2,6,11,10,3,9,0,0,2,0,4,7,0,1,1,34,2,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21200412800374496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.261485349098712,0.0,0.0,0.0,0.3086865186080409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5235914575324968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2291758364942177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.317166969001205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1997182712408989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22066183259359912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2870221691226349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3796336698098564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22146184645289013,0.0,0.0,0.0 fitness,elllayy,2018/01/28,"Trying to gain weight+muscle but I'm just not hungry? Hey y'all- I've been lifting for a little over a year now and I've made slow but steady progress in gaining strength and a little bit of muscle. However, I've hit a definite plateau. I just started college last fall, and the stress of moving to a new city and having a busy ass schedule has changed my eating habits- so much so that I'm eating most days at a deficit. Now, when I do try to eat more, I can't, because I have so little appetite (I'm also dealing with depression so that's another factor). Most days I don't start eating until 1p, and it's usually only two small meals with maybe a snack. How do you get excited to eat/fit in all your calories needed for a bulk? My booty gains are suffering lmao Edit: I’m a girl, 5’7” and 138lbs/62.5kg",2.5892207792207778,4.3172776060606095,4.024610389610391,87.19977272727274,75.96969696969697,6.653679653679656,26.331168831168828,7.447530270364453,1.383571428571429,635,24,128,8,14,210,110,165,0.124,0.7120000000000001,0.16399999999999998,0.7063,1,0,0,0,0,0,23,0,3,0,5,11,5,0,1,11,0,9,7,1,2,1,19,19,16,0,1,5,0,0,0,0,0,0,0,0,1,3,8,6,0,0,0,0,2,3,3,0,1,2,0,10,2,15,16,6,24,0,2,0,1,6,8,1,2,14,74,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10419631325942368,0.0,0.0,0.0,0.0,0.13662494542660233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07942620250547311,0.0,0.0,0.0,0.0,0.0,0.14224764144481014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13783410439973393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16805810295176388,0.13432771321366768,0.1122222989555934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6666180397086742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06807339968495169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1062072534384518,0.0,0.0,0.0,0.0,0.0,0.0,0.3917673868456785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12328762724786292,0.0,0.0,0.13089814792756554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13848223232464132,0.09578131028132167,0.0966115804926522,0.0,0.12583905726982025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09909469463726098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1844459675872141,0.0,0.0,0.0,0.14925169278382713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17692256855744945,0.0,0.12727860913152272,0.0,0.0,0.0,0.14350077548630796,0.0,0.0,0.0,0.0,0.15866336904245187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08390526427770979 fitness,viyzz,2018/01/28,"Crossfit and Running What's the consensus on training for a faster/longer run time (5k's or 10k's) while also training to be well rounded and doing Crossfit exercises? From what I was reading, it looks like you should run on the same day as a hard work-out in order to give the body time to rest the following day instead of going Heavy Workout one day then Hard Run the next day. Do you run before going to the gym? I would guess it's based on what you prioritize, but I could see running after the gym equating to better endurance, though speed work should be done before? Previously, I trained by running MWF in the morning, and doing bodybuilding style weight training in the evening, with decent results on run time and overall fitness. However, I'd like to be fast as well as functionally strong without injury at this point (the reason I've stopped going heavy at the gym). Any thoughts?",7.85794214332676,7.465042710059173,7.2339250493096685,76.64419460881004,62.72781065088756,9.404602235371467,37.12097304404997,8.515128840125781,3.0830468113083493,714,31,128,8,9,222,101,169,0.027000000000000003,0.833,0.139,0.9655,1,0,0,0,0,0,20,0,3,0,3,6,6,0,0,13,0,12,3,1,2,0,18,21,13,0,4,3,0,4,2,0,3,1,0,0,0,6,5,1,1,2,6,0,12,1,0,2,1,3,6,7,6,25,11,2,38,0,0,3,0,4,11,0,2,16,80,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1201704675851096,0.0,0.0,0.0,0.10218841527879677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25573655905791515,0.0,0.0,0.13290116424338216,0.0,0.16691554245252185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11997797093111645,0.0,0.0,0.3876455928512121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1537778744443867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0992515897760466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14415220037519852,0.2562048652477909,0.0,0.0,0.0,0.16553879953836356,0.0,0.0,0.0,0.26922391823152825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14682817791943226,0.0,0.0,0.13298378181124992,0.12618853652183631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15981332164556436,0.0,0.0,0.0,0.0,0.0,0.0,0.10182650451509154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14205325211719935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15031016847049894,0.0,0.0,0.15450207685465692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11974533875859016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12563203347267418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14763902413916558,0.11929720044014215,0.2628700676189511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.182987772311952,0.27022066041268045,0.0,0.0,0.0,0.0,0.144854438906311,0.0,0.2187959763654511,0.0,0.0,0.1067471437789046,0.0,0.0,0.0 fitness,vamplosion,2018/01/29,"Should I switch to Strong Lifts 5x5? So a little background, I have been lifting on and off for about 2 years with the last 5-6 months being consistent. I have been doing a 3 day split that my body building friend created for me but I have noticed I’m not making as much progress as I should be, especially my bench. I weigh about 66kg but can only manage 5x5 of 55kg on bench and have not been able to go up for months. I don’t think it’s a problem with my diet because I am increasing in body weight about 1/4 kg a month.My DL and squat have been progressing slowly but I’m not TOO worried about their current state. (DL 5x5x100kg Squat 5x5x75kg) I had also tried adding incline and dumbbell bench to my routine to try and help my chest but didn’t notice much difference. When I mentioned this to a friend he suggested that maybe I should do strong lifts and work on these basic lifts every session to make definite progress for some time and then go back to a split when they’ve increased to a satisfactory level. However, with the initials weights that the app give you being so light and the lack of arm work I have some reservations, so was wondering if anyone had some insight? Am I going to be wasting my time doing light weights for a few weeks or should I just leave my ego at the door and just take it slow? ",5.939550561797752,5.593933067415733,5.847880149812736,84.83991011235955,66.64044943820224,8.917752808988762,30.53408239700375,8.238735603445708,1.9158041947565536,1047,34,221,12,15,328,149,267,0.051,0.809,0.139,0.973,2,0,0,0,0,0,18,0,1,1,7,14,5,0,0,13,0,29,9,4,2,0,37,40,24,0,7,11,0,3,0,2,4,0,0,1,0,7,12,5,0,3,0,0,5,5,1,0,0,8,5,24,4,32,24,9,29,0,0,0,0,9,9,0,6,14,141,31,4,0.12912617464482093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10326215521146134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09028802364476236,0.0,0.0,0.0,0.0,0.0,0.0,0.09929005781877973,0.0,0.07871411755766078,0.0,0.0,0.0,0.0,0.0,0.0,0.2868601412361203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08327570030400891,0.0,0.0,0.0,0.0,0.13490936939852435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10879437130450782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1995251244385264,0.0,0.0,0.1238695928238353,0.2201561422935425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08655055300147985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10525506657648016,0.0,0.13672597460110178,0.0,0.0,0.0,0.0,0.12941834965735788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1723854485131932,0.0,0.12972459816822374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3092018419977932,0.0,0.1898451916240416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2940220113513033,0.0,0.0,0.0,0.09820627446566343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.123556310264292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09708681338219292,0.0,0.0,0.0,0.0,0.0,0.0,0.0827388388259891,0.0,0.0,0.1505890216811692,0.0,0.0,0.0,0.0,0.17533639303823872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10357722852928923,0.4717226817702185,0.0,0.0,0.0,0.0,0.0,0.0,0.14003182824847588,0.18801078605349453,0.13113389828549166,0.0,0.0,0.0,0.0,0.08315302290333143 fitness,DankMemeMachine,2018/01/29,"Should i catch a power clean above or below the clavicle. Im new to power cleans and am having the most trouble with the catch. i get my elbows up about as high as they can, but the bar still taps my clavicle right where it meets the sternum which hurts and can bruise easily. my delts hit the bar first but my clavicle is very pointy right where they connect to my sternum so they stick out enough for the bar to hit the bone. ive found two ways of avoiding this problem, catch the bar below the collar bone so its resting on my delts and touching the top of my pecs. or i can catch it above my collar bone, but it hits my trachea and i have to extend my shoulders upward as far as i can in a shrug like fashion. im not sure which way is correct if either.",5.0251828410689185,4.5818929810126585,5.371856540084392,87.81737693389593,68.55696202531645,8.034880450070323,27.04922644163151,6.937597516519254,1.0702888888888888,593,15,131,4,9,189,88,158,0.095,0.83,0.075,-0.6627,2,1,0,0,0,0,10,0,0,3,4,6,6,0,1,13,0,11,9,5,0,2,21,16,16,0,3,8,0,1,1,0,1,0,0,2,0,7,6,4,1,1,4,0,4,1,4,0,2,1,1,19,2,19,11,4,22,0,1,0,0,4,13,0,4,4,90,26,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2261174943009125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18614294868685866,0.0,0.2399438725460181,0.0,0.0,0.11433348968879715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2312136884085229,0.0,0.0,0.0,0.0,0.23426992257954826,0.0,0.4727638082010957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10691288137944134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2113544882934277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20939780121080104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3737718236103864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17476380031754435,0.0,0.0,0.0,0.0,0.0,0.0,0.2062516242531677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21377230477825407,0.0,0.0,0.0,0.0,0.18056374250448645,0.0,0.34740582450675755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TemujinAndTonic,2018/01/29,"Glute training everyday for hypertrophy I’ve decided to try to grow one of those ridiculous Instagram booties, and am thinking about training glutes every day for 30 days to see what happens. Despite the generally accepted wisdom about recovery, according to this article and the formula it presents, I can train glutes 6-8 times per week. [Bayesian Bodybuilding: Your optimal training frequency for the glutes part II] (https://bayesianbodybuilding.com/optimal-training-frequency-glutes-part-ii/) I’ve heard of 30 day squat challenges and the like, but never for glutes. Has anyone every tried this? I’m a power lifter, so I’m thinking I would just do a quick and light glute workout on my non-leg days. (And yes, I am feeding my booty.) Thanks!",7.626847988077498,10.882549926229514,6.242011922503724,70.06461251862893,66.1311475409836,9.026527570789868,34.04172876304024,9.573946990214177,3.7375147540983615,609,28,91,14,11,181,84,122,0.026,0.853,0.12,0.8856,1,0,0,0,0,0,33,0,1,0,2,5,6,1,0,6,1,6,1,0,0,1,14,14,7,0,1,2,0,0,1,0,1,0,1,0,0,5,5,1,0,4,1,0,1,1,1,0,1,1,3,6,5,13,12,1,12,0,0,1,0,2,1,0,0,11,48,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14515170599686242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.535513326319732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3498069391758468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18357108981939355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1014179541895116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16010615178798976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1406683092649466,0.0,0.0,0.0,0.0,0.4495993301245865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1654222977184951,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19112091726617975,0.0,0.0,0.0,0.2660304904899409,0.0,0.0,0.1210473577726176,0.0,0.0,0.0,0.0,0.28187987227377004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16651612048355394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14746593046425538,0.0,0.0,0.0 fitness,Nox2017,2018/01/29,"How long will it take to get used to PT sessions? How many should I have per week? I just had my first session about 3 days ago I’m still really sore in my lower body, but was able to work out a bit today. Will it take a few months or weeks to get used to it? How many sessions should I have per week? I get 4 a month.",-0.5217261904761905,1.0038228194444443,1.3686507936507937,103.57000000000002,84.69444444444444,4.669841269841268,14.452380952380953,5.288315135182226,-1.3435619047619047,241,3,66,1,7,79,46,72,0.069,0.931,0.0,-0.5356,1,0,0,0,0,0,7,0,0,0,2,6,0,0,0,3,0,8,2,1,5,0,11,16,5,0,2,3,0,0,0,0,4,1,0,0,0,3,1,0,0,0,0,0,0,0,0,0,1,2,0,6,0,8,10,2,13,0,0,0,0,0,2,0,1,11,37,9,4,0.18645801352284674,0.0,0.0,0.0,0.0,0.0,0.16528377875523562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20356385856484052,0.2071128190736484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12024999343564312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1586010910504131,0.0,0.0,0.0,0.0,0.2922498488849485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16500947447621472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37807831993943947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2976580149614462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11944977799304235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14890561045698042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2803864423661697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17674039485639145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3220797141074473,0.0,0.0,0.0,0.0,0.44869611442209184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13574365454885556,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GGGfanboy,2018/01/29,"Is internal rotation of the hip ROM really necessary? I saw a few videos by guerillazenfitness regarding this issue, but I just don't see how having that much ROM in the internal rotation of the hip is natural at all. Is it actually important to mobilise the internal rotational capacity of the hip to that extent? Link to videos: https://www.youtube.com/watch?v=nsTSL_GWPQY https://www.youtube.com/watch?v=wnMRMx0mvIQ ",11.586612903225806,15.290341209677422,10.371806451612908,42.7877096774194,56.25806451612904,15.282580645161293,38.206451612903216,13.348371206891418,7.323763870967742,353,16,42,16,5,111,43,62,0.0,0.897,0.103,0.7514,0,0,0,0,0,0,21,0,0,0,0,2,0,0,0,6,0,5,3,3,1,1,5,7,2,0,0,2,0,0,0,0,0,0,0,0,0,4,0,0,0,1,2,0,0,1,0,0,0,1,2,2,0,9,6,4,2,0,0,2,0,0,2,0,0,0,32,6,0,0.0,0.0,0.5123688903377461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5480113273361765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3859690215359319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3363577369800176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.418393466145906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DiabolicDiabetik,2018/01/29,"Too much Sodium and Sugar? I'm 20 years old and am in good shape but nevertheless I have started keeping track of what I eat, mainly to make sure I'm getting enough calories and protein as I'm trying to gain some muscle mass. However, one thing I've noticed is I consistently eat thousands of milligrams of sodium over my limit (limit is 2300, I usually eat 1,000 or 2,000 extra on top of that). I also usually eat over the limit of sugar (limit is 100 g, I usually end up eating almost twice that). The app I'm using is MyFitnessPal, I'm guessing these limits are recommended amounts? Is this a major concern or something I should cut back on? I drink tons of water, which I've read helps to flush excess sugar and sodium out of the body. Any feedback appreciated!",6.003885160328113,6.326069731543625,7.259955257270698,72.49956748695007,66.4496644295302,9.038329604772557,31.320656226696496,8.841846274778883,2.6506056674123784,606,22,106,9,9,207,97,149,0.018000000000000002,0.8320000000000001,0.15,0.9635,1,0,2,0,0,0,20,0,0,0,7,3,3,1,0,4,0,9,11,1,2,1,21,20,9,0,1,3,0,0,0,0,1,0,0,0,0,7,5,10,6,0,2,0,0,0,1,0,3,0,3,9,2,18,19,8,18,0,0,0,0,1,10,0,5,8,66,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13363094196786168,0.0,0.0,0.1067199517496362,0.0,0.0,0.0,0.09075060592737752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10261484624197204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14823291441536116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13073023788447827,0.0,0.6827635528334073,0.0,0.0,0.1181971286654412,0.13788956860924828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06972213989687111,0.0,0.0,0.11193156517886656,0.0,0.0,0.14701026844981588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0894487513000993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1186165305184906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08907894044044436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09810113709387992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15193375927747124,0.14003337217172376,0.0,0.0904292033397331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13348615719823492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10273636343579286,0.0,0.0,0.09445662780944022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12577508689079478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08865827925924631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09060381979573094,0.0,0.0,0.0,0.0,0.11525799057188267,0.44092910843606375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0859374528248754 fitness,Yurt_TheSilentQueef,2018/01/29,"PPL + Cardio Hi. Beginner here. 24yo, 83kg, 5'11"". Started a PPL routine where I train Mon, Wed and Fri. As a beginner, can I also do one hour of cardio on my rest days or is it best to just use my rest days to actually rest to begin with. Thanks.",-1.4367460317460292,0.5077418333333341,2.0593121693121685,94.03833333333333,93.62962962962965,5.307936507936508,16.973544973544975,6.868970318607317,-0.03424550264550241,185,5,45,3,7,67,43,54,0.0,0.8640000000000001,0.136,0.7964,0,0,0,0,0,0,12,0,0,0,1,4,2,0,0,2,0,3,2,0,1,0,5,7,4,0,0,2,0,0,0,0,0,2,0,0,0,1,2,0,0,0,0,0,0,0,0,0,1,0,0,4,2,7,7,4,9,0,0,0,0,2,2,0,1,7,28,5,0,0.0,0.0,0.3476261091458841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2848745569046909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37383819828937903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4594738154835504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3508117815259731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24138859519994565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2521392631159742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3279659076964856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3076657031378582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Rej3kt,2018/01/29,After N Suns What options do I have for an intermediate programme after N Suns? Looking for a 5 day routine to help me with Bench / Squat and Deadlift but just not aware of that many programmes that are good. I don't want to do 5/3/1 and Phraks Greyskull and Reddit ppl are beginner routines aren't they? Appreciate any ideas thanks,4.831428571428571,6.7703676984127,4.682730158730159,83.93171428571429,70.42857142857143,6.9447619047619025,30.06031746031745,7.554174236665415,1.8225136507936504,267,11,50,3,5,82,49,63,0.066,0.78,0.155,0.7711,0,0,0,0,0,0,6,0,0,1,0,1,2,0,0,2,0,7,0,0,0,0,10,10,4,0,1,3,0,0,0,0,0,0,0,0,0,3,4,0,0,1,0,0,0,3,0,0,0,0,1,4,2,8,10,0,4,0,0,1,0,2,0,0,1,4,30,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27236070131377915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25829597523873793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3359289922059703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2684535754530677,0.0,0.0,0.0,0.0,0.0,0.0,0.4521273173800132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3363277354979984,0.0,0.0,0.0,0.0,0.0,0.0,0.4060545268039698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3687360242035573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2362313199120306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BagelBish,2018/01/29,"Does fat effect the ability to gain muscle? I'm not on the overweight side, but I am on the chubbier side and I have been trying to workout, I have asthma so aerobic exercises are a little difficult for me so I have been trying to focus on anaerobic exercises like pushups,sit-ups, and weight lifting. So would this effect my ability to gain muscle? Or would it result in me losing weight first?",4.3630701754385965,6.1564267105263175,5.963157894736844,74.87043859649127,71.36842105263158,8.750877192982456,28.456140350877188,9.2995712137729,2.749577192982457,314,12,54,7,6,107,49,76,0.075,0.723,0.202,0.8603,0,0,0,0,0,0,9,0,0,0,6,3,3,0,0,4,0,9,7,1,3,0,10,10,7,0,2,3,0,2,1,0,2,5,0,0,0,2,2,4,0,2,3,0,0,1,2,0,1,2,2,7,1,9,6,0,8,0,1,0,0,0,7,0,1,2,40,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2357595042054999,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22915709013486502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13161844145953627,0.2700161579833178,0.0,0.0,0.0,0.3013970394029146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3658187523499031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6561292454658757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.382757394214779,0.0,0.0,0.0 fitness,Hazbenn,2018/01/29,"Could I do Phraks as a 4-day program? I've already added 3-4 accessory exercises on lifting days, and I want to do more deadlifts so could I add one extra day of lifting a week? Instead of A-Rest-B-Rest-A-Rest-Rest it would just be A-Rest-B-Rest-A-Rest-B or preferably A-Rest-B-Rest-A-B-Rest. ^^damnthatlooksmessy Maybe PHUL or canditos linear program would be a better option? Keep in mind I've only been lifting for a month",3.6623970037453226,4.270505595505622,5.442191011235956,82.46455992509364,71.69662921348315,7.7310861423220985,29.44007490636704,7.793537801064563,1.797380524344569,334,13,70,4,6,115,53,89,0.0,0.926,0.07400000000000001,0.5775,0,0,0,0,0,0,27,0,0,0,1,3,1,0,0,4,0,9,1,0,0,0,14,11,5,0,6,3,0,0,0,0,2,1,0,0,0,1,2,0,1,1,1,0,0,0,0,0,1,1,0,3,1,7,4,2,6,0,0,0,0,0,2,0,3,4,33,4,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27765234406982986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22252415200523748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4017721950405737,0.0,0.0,0.4867931781422237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2236380603998264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2527710132127323,0.0,0.0,0.0,0.0,0.0,0.2540492980411526,0.0,0.2008286888599516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17049404117621594,0.1913569195900893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14840313183409248,0.0,0.2018223326247182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3574659075955347,0.0,0.0,0.0 fitness,StarkR13,2018/01/29,"Too Slow Progresion On OHP? I’m 6 feet tall, fifteen years old and 155 pounds. I’m doing StrongLifts 5x5 and have been doing alright but on OHP I can’t progress. I’m eating 3500 calories a day and can’t seem to add 5 pounds each workout no matter what. The app suggested I go to 2 lbs increments after I failed 3 workouts in a row, but people on the StrongLifts subreddit said I should be able to do 5 lbs every workout. I figured I’d ask if I should switch to 2 lbs here to try and get some more varied feedback. The OHP I’m currently stuck on is only 65 lbs. thanks ",1.5300454545454514,3.3404748833333366,3.119545454545456,92.12727272727275,79.33333333333334,6.03030303030303,24.24242424242424,6.980632752743323,0.8140833333333329,446,16,98,5,11,147,79,120,0.087,0.8220000000000001,0.091,-0.1406,1,0,0,0,0,0,9,0,0,0,2,2,3,0,0,5,1,11,2,1,0,0,15,22,7,0,3,3,0,0,0,0,2,0,1,0,0,1,6,1,0,2,3,0,1,3,1,0,0,3,1,6,2,11,16,3,13,0,1,0,0,3,6,0,3,6,47,7,2,0.312198525785546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29186347790637607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20134222159204412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3194570323260197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2630407229863288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16311084420398636,0.0,0.17742961682177585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3275998353671572,0.0,0.0,0.23744104706427596,0.0,0.0,0.0,0.0,0.0,0.21643914831933506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29697229076509235,0.0,0.0,0.0,0.0,0.2842138125185553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.287430457348557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21196230575893055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20104561477515312 fitness,oldloveman,2018/01/29,"Is this image correct? Different people have told me different things and I'm confused Im talking about [this image] (https://i.imgur.com/aiFCeK4.jpg). Three different people have told me to do bench press the way that picture says not to (90 degrees). However, I have seen a spanish youtuber (powerexplosive), who is knowledgeable, say that you do bench press the way the picture tells you. I am really confused!",6.423025210084036,9.860954411764707,5.377983193277314,73.8073529411765,71.05882352941177,8.591596638655464,33.243697478991606,9.23628265651192,3.8173168067226895,332,16,47,8,7,99,44,68,0.07400000000000001,0.926,0.0,-0.5983,5,0,0,0,0,0,23,0,2,0,0,1,2,0,2,4,0,8,0,0,0,1,6,12,1,0,0,1,0,2,0,0,0,0,2,0,0,6,1,0,0,1,0,0,0,1,2,0,1,3,5,6,0,3,9,0,2,0,0,1,0,9,0,0,2,0,30,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6414403898984857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.221054813451358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28375412597073435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13110266351752545,0.0,0.0,0.0,0.0,0.0,0.0,0.3254883946344218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16448820308085793,0.17887125544467575,0.0,0.0,0.0,0.13595894899909014,0.0,0.0,0.0,0.0,0.0,0.0,0.3910996126545284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32487990153252394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,justThrowItAwayNow24,2018/01/29,"Male Gym Workout - Where is the sweet spot between easy and failure? I've been going to the gym off and on for about 5 years. I've put on weight but I still struggle with finding the correct balance between too easy and too hard. I err on the side of light (lift light until you can lift right). But I find that I have a very narrow range. Five extra pounds could be the difference between 15 reps and 6. When you lift do you try to go to failure? Or do you end feeling like you could do more reps? How do you find that balance?",0.7849694189602445,3.0048079174311964,1.7011238532110085,99.04477446483179,84.50458715596329,4.0003058103975535,21.00993883792049,4.7782277997778095,-0.3918629969418959,409,13,92,1,12,127,69,109,0.095,0.787,0.118,0.3839,0,0,0,0,0,0,12,0,6,0,0,7,3,0,1,6,0,11,1,0,1,1,16,14,10,0,2,3,0,3,1,0,0,0,1,0,1,2,5,1,0,4,3,0,3,0,1,0,1,1,7,10,2,15,10,2,16,0,0,0,0,7,8,0,1,6,60,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3439574710134419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2250463205789996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1907797589932812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10891230849119872,0.15388123286018374,0.0,0.0,0.5906129046918054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2448326606072394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19295537616737146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10523316980346946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21653569154579524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18394974148226328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17201808086197776,0.0,0.0,0.22518201398327636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14624191889996538,0.0,0.0,0.0,0.0,0.0,0.0,0.1777268999783817,0.0,0.0,0.0,0.2622981990041263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13871002386896267 fitness,OptFire,2018/01/29,"How many lifts can you periodize at once? Speaking optimally. I know you can periodize the main three. Is for an instance having 2 months of OHP focus better than periodizing OHP, Bench, Squat, and Deadlift. I’d try to maintain strength on my other lifts while focusing all my intensity on OHP.",4.753962264150943,7.478980622641512,5.464754716981133,74.76279245283024,72.9622641509434,8.768301886792452,31.35471698113208,9.3871,3.3735464150943404,235,11,39,6,5,76,44,53,0.0,0.848,0.152,0.8126,0,0,0,0,0,0,8,0,2,0,2,1,2,0,0,2,0,4,0,0,1,1,4,5,3,0,0,0,0,0,0,0,0,0,1,0,0,1,1,0,0,1,0,0,0,0,0,0,1,0,1,5,2,7,5,2,8,0,0,0,0,3,3,0,0,5,25,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4243233987112767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2636726625752488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4864181508807899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3829530909246132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5109464022937852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32573680624796664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,xydroh,2018/01/29,"What are small day to day changes I can add to my diet while still living at home? I'm still living at home so the food they serve is the food I get. I already stopped eating candy, chocolate or sodas/coffee about 3 months ago. But I am wondering what else I can do. The food I get at home is quite varied but I think I eat too much meat compared to the amount of vegetables, so I will also try to improve in that area. Any suggestions or advice?",2.7867281105990784,3.9109953225806464,3.9290629800307215,90.55645161290329,74.26881720430106,6.604608294930878,22.963133640553004,6.868970318607317,0.5534682027649764,347,9,76,3,7,113,62,93,0.017,0.933,0.05,0.5803,0,0,0,0,0,0,9,0,0,1,1,7,0,0,0,4,0,8,7,0,0,0,8,13,8,0,0,4,0,0,0,0,1,0,0,3,0,3,1,7,1,2,0,0,0,0,0,0,0,0,0,11,0,10,12,2,14,0,0,0,0,2,6,0,3,8,48,14,0,0.0,0.0,0.0,0.0,0.0,0.14445366227794793,0.13103865366204162,0.0,0.0,0.0,0.16312944779048175,0.1182162399891018,0.0,0.0,0.0,0.10052661412961927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15638009690259536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19067082518739764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3025253992127709,0.12348948849546387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5362546375723553,0.0,0.0,0.0,0.154465759915982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4448439954158497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2610657818995341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11799314435454912,0.0,0.1086689730998067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15723093604975566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.236107751939802,0.12358898918992647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09472080460690514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10036401562501618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16031077581554418,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ChloeCathcart,2018/01/29,"How can I push myself if heart rate gets too high? I'm 24 year old female who's in decent shape but unfit in the sense that if I'm cycling or weight lifting my heart rate reaches 180 - 200 bpm quite fast and I'm out of breath. I'm afraid to push myself while my heart is at this rate and wanted to know if it's something I should even be worrying about? I've been given out to at home that I'm not pushing myself hard enough and that I'm making excuses for when I can't do anymore. It's got nothing to do with me being tired, I'm usually just out of breath and my heart is pounding. Has anyone got advice on how I can improve my endurance while taking my heart rate into consideration?",6.515900195694719,4.6488407465753445,7.092230919765169,81.36363013698633,66.1917808219178,9.438747553816047,30.44618395303327,7.447530270364453,1.7432731898238747,543,14,118,4,7,180,90,146,0.054000000000000006,0.899,0.047,-0.4397,0,0,1,0,0,0,8,0,0,0,1,10,1,0,1,1,0,12,9,7,3,0,23,27,14,0,5,7,0,2,0,0,1,1,0,1,0,7,9,1,0,2,0,0,3,2,1,0,0,4,2,13,0,18,20,1,21,0,0,0,0,2,11,0,4,7,70,20,0,0.0,0.0,0.0,0.0,0.0,0.13097678294177464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13292602598730816,0.09371991063064132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1384932786950873,0.0,0.08852840201678676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07002739836918745,0.0,0.0,0.0,0.21439897453050827,0.0,0.0,0.0,0.0,0.0,0.12006842066467008,0.0,0.0,0.0,0.0,0.7941565526971618,0.0,0.14161461449889862,0.13444734805552033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07366175511166985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08946894713436726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12860954171807507,0.0,0.14064646828905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14256199433072242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10318616525484396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1007771253183335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15405272970501216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14761986352634665,0.0,0.07905691264921567,0.0,0.0,0.16321768858253946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13611835470359007,0.0,0.0,0.0,0.0,0.08631370541268872 fitness,ElmStreetVictim,2018/01/29,"Help me with my BBB percentage for bench Currently I’m programming 55% of TM for bench but I don’t feel like it’s enough. It’s not very difficult towards the end like the other lifts. But I have an observation to share: My bench 1RM is in the ballpark of 155 lbs. I’ve been through a couple of cycles and now my TM is at 150. (I last tested 1RM in November and tried 150, got 3 reps. 1 good one, 1 decent one, and 1 ugly one with strained form) Anyway, my TM has been increasing and now I’m at 150. A 55% BBB has me lifting 5x10 at 85. However my 10RM at bench is currently 135, per my amrap tests. What percentage of my 10 rep max should I be doing, if I need to get 5 sets of 10? Because 85x10 is not difficult. However: my other lifts like OHP and squat, by the time I am at my 3rd or even 2nd set I’m dreading the the next sets. The final 10 of OHP are brutal even at 55% TM. Thoughts on increasing BBB percentage?",0.13018707482993366,2.1185958622448986,2.619387755102043,92.90656462585035,85.27551020408163,6.590476190476192,20.557823129251695,7.793537801064563,0.7706863945578233,703,22,165,14,21,242,109,196,0.08800000000000001,0.794,0.118,0.5172,4,0,0,0,0,0,27,0,0,0,0,5,10,1,2,10,0,15,0,0,0,0,17,23,9,0,3,6,0,1,3,0,1,0,0,0,0,5,7,0,0,2,0,0,2,3,5,0,3,4,1,17,5,24,17,4,24,0,0,0,0,2,10,0,2,12,92,22,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13643660520609516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.247648961924868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19823519625205602,0.2312625188361097,0.0,0.2956576872443425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11316846693771955,0.15989472130857005,0.0,0.2451802948095839,0.0,0.0,0.0,0.0,0.0,0.0,0.11693500714971836,0.0,0.0,0.18772685970095,0.17900669026316826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15001964065190554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1824405127062096,0.0,0.0,0.0,0.0,0.0,0.3280366561677758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1659572741766745,0.0,0.0,0.2380316384613071,0.0,0.0,0.0,0.0,0.0,0.0,0.4549920393170362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17768548824479147,0.13050933896600725,0.0,0.0,0.0,0.0,0.15195687239773098,0.0,0.0,0.0,0.0,0.0,0.0,0.1846722476346393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Luzer606,2018/01/29,"Who makes and sells quality weight belts(USA)? I'm interested in getting a 13mm thick, 4 inch wide, single prong leather lifting belt in the near future but would rather get something of good quality that will last with proper use and care. This will be my first belt and need to fit a 40 to 42 inch waist although some extra room to go larger would probably be beneficial at some point. So can anyone please point me in the correct direction or offer some recommendations I can research. I tried the search feature but only found a thread on the subject for sources in the UK. I'm located in north eastern part of the USA. Sorry if I failed to properly use the search function. Thanks in advance for your help!",6.859277777777778,7.22835880740741,6.549768518518517,78.16020833333336,64.62962962962963,9.416666666666668,33.91203703703704,9.188382445141503,2.9028703703703718,569,23,105,9,8,178,97,135,0.04,0.772,0.189,0.9727,0,0,1,0,0,0,12,0,1,0,3,2,5,0,0,10,0,8,2,1,3,1,20,20,9,0,5,5,0,3,0,0,4,0,0,1,0,3,4,2,0,1,0,1,2,0,1,0,1,1,3,6,4,18,13,6,23,0,1,0,0,4,18,0,5,3,62,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13980519808221753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2038558024733188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17007190460593624,0.0,0.219227812228733,0.0,0.0,0.20892453341682432,0.0,0.11363254261150307,0.16770318627769926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13401796515233938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16298070151339986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13346389035328585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14825562900123027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15206610024612235,0.0,0.0,0.0,0.2165194097238472,0.0,0.0,0.0,0.0,0.21947800581151727,0.3780226158164128,0.0,0.0,0.0,0.21557299352954792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15392633407058948,0.0,0.2238204650284169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1840811825982324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13574856426240156,0.0,0.0,0.0,0.0,0.3453741084024297,0.0,0.0,0.0,0.0,0.0,0.24347741188885794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2840683611307935,0.0,0.0,0.0 fitness,chogyal,2018/01/29,"Shoulder mobility issue in low bar squat Hey guys, I'd like to ask for some help regarding the low bar squat. Due to excessive computer usage and a bad posture, over time my shoulders have rounded forward. Now whenever I try to get into position for the low bar squat my shoulders do not go all the way back causing my wrist to bend backwards more than I'd be comfortable with. Can you guys give some suggestions on getting over this? ",5.234618473895583,6.713225734939762,5.727891566265062,78.63513052208839,68.75903614457832,9.388755020080325,34.315261044176715,9.725611199111238,3.4774514056224897,348,17,63,8,6,112,62,83,0.109,0.797,0.094,-0.0772,0,0,0,0,0,0,6,0,1,0,0,2,6,0,0,4,0,4,7,4,1,1,8,9,1,0,0,1,0,1,1,0,0,0,0,0,2,1,3,3,0,0,3,0,2,1,4,0,0,0,1,5,2,13,8,4,17,0,3,1,0,8,11,0,2,6,35,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2625075119507788,0.0,0.0,0.21591574283557236,0.2344539641620663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2884561117736926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2934099339274966,0.2693662964534971,0.15958354088141605,0.0,0.0,0.0,0.0,0.5560668234336477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18821246915025486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29307936223488185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13718334648458586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16373512712882093,0.0,0.0,0.0,0.0,0.19064289205097407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22288377686188768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Triumph08,2018/01/29,Can someone explain why after taking 7 days off I was able to lift more than before? I hate taking days off and tend to train 5-7 days a week. I train one muscle group each day and have set up my own routine that works for me. I recently went on vacation for 7 days and didn't train at all while gone. Today I starting back with chest and I was able to get more reps and press heavier than before. Can anyone explain why?,2.464691558441558,3.828287125000003,3.526493506493509,92.17045454545458,75.47727272727273,5.9376623376623385,21.662337662337666,6.18269132825596,0.1703519480519482,329,8,72,2,7,106,59,88,0.054000000000000006,0.946,0.0,-0.6512,0,0,0,0,0,0,7,0,0,0,1,1,1,1,0,1,0,6,1,1,0,1,10,16,6,0,0,0,0,1,0,0,0,0,0,0,0,1,7,0,0,2,0,0,2,1,1,0,1,5,1,8,0,14,11,5,20,0,0,0,0,3,5,0,0,12,43,9,1,0.36081706322633295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12614584001122,0.0,0.0,0.0,0.0,0.0,0.0,0.13872302485645502,0.0,0.0,0.0,0.3070287453731783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5817428903252555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09425601168033293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17811607487433828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12224949003057765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17813166032057867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15285956338802267,0.0,0.0,0.0,0.12769408723341552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2712895273086363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17100619335336792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14471284198520876,0.0,0.0,0.16724051624114036,0.3255812780576792,0.0,0.0,0.0,0.0,0.13133955966962652,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Valckrie,2018/01/29,"PPL deadlift squat 1 day apart? I'm currently doing the Metallicadpa PPL routine, and my plan was to do PPL PPL R. However last week I didn't manage to make the Thursday session (second Pull) so I turned it into a rest day and continued the second PPL on Fri, Sat, Sun. Now it's Monday, and I'd usually do Deadlift today, but due to the delayed day last week I just did Squats yesterday - is it a bad idea to do DL just after Squat day? Can I treat this week as usual and do 6 continuous days followed by Sunday Rest (but this would mean 9 days in a row), or should I take today off and start 6 day PPLPPLR tomorrow (Tuesday)?",4.416484375,4.6291139296875015,5.9531250000000036,80.87937500000002,69.859375,8.9,29.28125,8.841846274778883,2.177465625,485,17,100,8,8,166,83,128,0.064,0.907,0.03,-0.6237,3,0,0,0,0,0,18,0,0,0,1,4,2,0,0,7,0,12,0,0,1,0,17,20,10,0,2,5,0,0,0,0,2,0,0,0,0,5,6,0,1,2,0,0,2,1,1,0,2,4,0,6,1,11,14,2,37,0,0,0,0,0,5,0,1,30,57,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12640409287510168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6834369179189892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17090056696811462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24680565547857025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10105381384266078,0.0,0.0,0.1649077867945656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10715442320783236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11382622896213195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2869995065668488,0.0,0.0,0.0,0.1646685430044752,0.0,0.0,0.0,0.0,0.3334687774042268,0.0,0.0,0.0,0.3643071057474945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10754291369865723,0.0,0.0,0.0 fitness,bjorken22,2018/01/29,"Cutting, How do you manage? How to you manage the downside effects of cutting? I'm always hungry, have little energy for workouts and i also have some trouble keeping a good focus in school. Any suggestions on what I could do?",2.955714285714283,5.87626219047619,4.5431428571428585,77.45185714285714,81.85714285714286,5.2647619047619045,27.447619047619053,6.742157984588678,1.8970990476190468,180,8,26,2,5,60,34,42,0.183,0.7120000000000001,0.105,-0.368,0,0,0,0,0,0,6,0,2,0,1,3,4,2,0,2,0,5,0,0,3,0,7,7,4,0,1,0,0,0,0,0,0,0,0,0,0,1,1,0,1,1,1,0,0,0,3,0,0,0,0,4,1,5,6,1,3,0,0,0,0,3,3,0,1,0,22,5,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3277311297238911,0.3410012218632495,0.0,0.0,0.2786901429029973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3272061492761238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3437357092691747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3642648718765548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4107450774521484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4147574713746262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dmnaf,2018/01/29,"Im a new to this and I’m scared to eat at a caloric surplus Im new to all this so I’m asking an extremely basic level 1 type question. So to build muscle we need a caloric surplus... I can’t understand this. I can’t comprehend how fitting your macros with anything, whether it be pizza and lasagne or chicken breast and brown rice, will build a lean physique. Again, I’m new to this so I’m uneducated, but when I see a really lean person with blocky abs, all I think is... Jesus, your stomach is so flat, you mustn’t eat much at all. Tomorrow I’m gonna start eating at a surplus on top of my gym training (5 times a week) with the aim of building lean muscle - but I’ll admit I’m actually SCARED to eat at a surplus because I’m scared I’m just going to gain fat straight to my stomach, rather than muscle around my body. I’m going to eat mostly “clean” foods, but all my friends tell me to NOT be too strict and never fear that donut or cookie, because “if it fits my macros”, then that donut is okay. I can’t understand this. Hope my rant kinda makes sense. TLDR: when the uneducated me hears “caloric surplus” all I think of is a person with a flappy stomach, not lean muscle and abs. Someone correct my wrong understanding!? ",1.7705333333333328,3.8198479400000025,3.4349000000000025,88.98928333333336,79.6,5.766666666666668,24.416666666666664,6.816661863887847,0.8273866666666665,955,35,201,10,24,317,127,250,0.07200000000000001,0.809,0.119,0.8933,0,0,0,0,0,0,33,1,3,0,2,12,8,0,4,13,1,11,13,6,2,8,43,36,20,0,5,11,0,0,0,1,3,1,1,1,2,9,11,8,0,7,1,0,2,7,5,0,0,0,3,19,3,24,31,7,25,1,0,2,1,12,11,0,7,12,110,28,1,0.0,0.0,0.1063557326467232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08968713462832073,0.09702166631552267,0.10188826907339343,0.0,0.0,0.0,0.0,0.13287510490856724,0.0,0.0,0.0,0.0,0.0,0.0,0.12106014951166227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5576052937576228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12264083917525935,0.0,0.0,0.0,0.0,0.0,0.0,0.13178768922786824,0.0,0.08420319843591985,0.0,0.0,0.0,0.12387981305509732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1228364341810629,0.0,0.0,0.0,0.0,0.1082488271751236,0.0,0.0,0.0,0.0,0.2354496393508473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07274976607316258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08011809233252501,0.0808125875869431,0.08405760563061493,0.31578139346087386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19032674364076127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12209054609652695,0.0,0.0,0.0,0.06981995632935906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3273454375080722,0.0,0.08684864453268626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09234445489952443,0.0,0.0,0.0,0.07714166270074553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0952595691700453,0.0,0.0,0.0,0.0,0.1396691245501534,0.0,0.0,0.06355128112598799,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34037838702605994,0.0,0.0,0.0,0.0,0.0,0.0,0.08742291430051416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11916033476589315,0.0,0.0 fitness,cryptorom,2018/01/29,"Carb To Protein Ratio Most protein calculators recommend 120 to 180 grams of protein per day for me, according to my age, goals, and level of activity. [This one says around 170](https://www.bodybuilding.com/fun/calpro.htm). I'm currently aiming for ~120 grams (half from diet and half from powder) because I'd struggle to consume (or afford!) much more. My workout is basically a PHUL routine in the morning, five days per week, and I do ~100 pushups and chinups or core each evening. I prefer to split my protein intake to two serves, 30 grams in the morning and 30 grams in the evening, immediately after each workout/session. Until now I've neglected to take significant carbs with my protein, which may explain my lack of progress. I saw recently a number of sites recommending that [carbs should be taken with protein at a 2:1 ratio](https://www.bodybuilding.com/content/post-workout-carbs.html). This morning I did just that, 30 grams of protein with 30 grams each of dextrose and maltodextrin. Holy heck it was sweet (duh!), and I wasn't hungry for most of the day. Now I'm looking at the second serve with apprehension. How do you guys manage this on an ongoing basis? ",6.6882012195121945,8.994623878048781,6.272240853658537,72.91421493902442,66.3170731707317,8.246951219512196,34.763719512195124,8.841846274778883,3.263786585365855,945,45,148,16,16,293,126,205,0.056,0.883,0.061,-0.2547,2,0,0,0,0,0,59,0,1,0,2,7,4,0,2,9,1,9,1,0,1,0,27,16,11,0,3,3,0,0,0,0,2,0,1,0,1,7,15,1,1,2,1,0,0,1,3,0,6,5,4,12,1,32,8,8,20,0,1,2,0,4,9,1,5,11,98,19,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22895342667422686,0.0,0.0,0.0,0.0,0.0,0.15678049936587485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4975983832560207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33974284084178363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2546583120410264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21597463565234745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18906407686794094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17427844730248862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2463167101192248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25394387468053864,0.0,0.0,0.0,0.0,0.20452763149779948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2688705941597307,0.0,0.0,0.0,0.0,0.0,0.19337470273679394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25123703851835394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20630212362934466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,thegoat1999,2018/01/29,"HIFT training workouts? Hi r/bootroom, I'm looking to incorporate HIFT workouts into my routine and was wondering if you could suggest me some to do. PS: I don't know if HIFT is the right term to describe this form of training as it differs to HIIT, but according to https://www.strengthandconditioningresearch.com/perspectives/high-intensity-functional-training/ it is. Thankyou!",11.084285714285713,15.156623142857153,8.585142857142861,53.45985714285717,58.64285714285714,7.337142857142857,37.98571428571428,8.238735603445708,3.576568571428572,320,15,39,4,5,94,43,56,0.0,1.0,0.0,0.0,0,0,0,0,0,0,19,0,1,0,0,0,0,0,0,1,0,6,0,0,0,0,9,10,5,0,3,3,0,0,0,0,0,0,0,0,0,3,2,0,0,2,2,0,0,1,0,0,0,1,1,4,0,8,8,3,3,0,0,1,0,3,2,0,4,1,28,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3327344091019548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4354064720722183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4403105823432771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2290303893027896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3499581448926154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3558952120226879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4519386947498295,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ADDMYRSN,2018/01/29,"How badly does poor sleep affect muscle recovery? I typically average around 6hrs a night, and I feel like this isn't enough sleep. I think my progress may be slowed down due to poor sleeping habits. Should I be getting more sleep? If so, what are some recommendations for getting a good amount of sleep? I personally can't simply just go to bed early as I'll just lay there awake. Edit: Thanks for the great advice everyone! 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Hi everyone! I’m very new to this subreddit so apologies for basic questions. I recently started intermittent fasting but as a person who has a hard time drinking plain water, really would like some alternatives to stay hydrated. I know that I can drink black coffee and tea, but does anyone know if boiled ginger water adds calories or anything that can disrupt the fasting period? I’ve also heard some people say they put a bit of cream in their coffee even during the fasting period. I don’t feel like I understand this action very well. Does anyone know why this wouldn’t break the fast? Is it too small of an amount to spike insulin levels? 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Diet: I'm vegan and new to lifting. I try to eat 3,440 calories a day, although I often miss the goal as I travel 2 hours a day to school and sleep a lot. Background: ive been learning to lift over the past 11 months. I'm my early 20s I started around 153lbs then got up to almost 180 but got a really bad flu and lost 10lbs but now I'm back to 173. I'm also 6""1 and played highschool basketball. Then had 2 years of nothing after a torn ligament in my leg. Routine: so I'm running Wendlers 5/3/1 FSL and on my off days running 5k in about 34minutes Squat: Start:58kg. Now:85kg Bench: Start:40kg. Now:65kg Deadlift: Start:75kg. Now:115kg OHP: Start:32kg. Now:45kg Accessories : I'm not really sure about my progress here but I'm more concerned about balance 1 day I do 50 of all of the below Day 1: standing EZ bar curl, face pulls, mid thigh pulls Day 2: skull crushers, box jumps, shrugs Day 3: dumbbell lateral raise, cable seated row, V-sit ups And now the fun parts: progress pics! So started 153 now 173 https://imgur.com/gallery/t71U1 Pic of back and less blurry pic of front https://imgur.com/a/g95mv",2.5497971014492755,5.0658293347826095,2.6666304347826078,93.01313405797104,79.56521739130434,5.5724637681159415,25.67028985507246,6.816661863887847,0.9822463768115934,937,37,188,10,24,283,147,230,0.085,0.812,0.103,0.7364,0,0,0,0,0,0,57,0,1,0,5,14,6,0,0,9,0,6,9,5,0,2,20,20,18,0,0,4,0,0,0,0,0,1,0,0,0,1,9,3,0,2,3,0,7,1,3,0,0,5,0,13,3,26,15,5,42,0,2,0,0,2,10,0,3,24,84,14,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12744818489335236,0.0,0.0,0.10178229639111866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1133023181481132,0.0,0.0,0.0,0.19573424693504085,0.10626985673560753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5745758836056021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13023477083755328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1216173439106384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2035879384540496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12534088376561858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13893641377655205,0.10820521159914008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10159021460944724,0.0,0.0,0.0,0.0,0.12292362199732056,0.0,0.0,0.0,0.1221244249010024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13782713289330595,0.12149901551657286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16307208906080706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12880975913837855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12736757329617573,0.0,0.0,0.0,0.0,0.0,0.5405181878470331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11995579985427815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08155310141647239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08641181606088974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08196134978620867 fitness,bigcheeks9,2018/01/29,"Needing advice for my upcoming outdoor workout phase (focused on fat loss and weak point strengthening). My goal for the next several months is fat loss. I'm approx 24% bf with a goal of 10-15%. I have a horribly weak lower back, obliques, glutes, tight hips and hamstrings. While I focus on my diet (I've already lost 30lbs, but am on a huge plateau), I want my workout focused solely on core strengthening (my weak points above) and cardio/endurance. I have a nice hill in my backyard leading down to an alley. My plan for the next 4-6 months is a 5x/week workout consisting of: -Sandbag carry up/down the hill. -Speed sled push/pull up the hill and in the yard. -Battle Ropes and using the rope to pull the weighted sled up the hill. -Zercher carries/squats with the sandbag and an axle bar. -Farmers walks/suitcase carries. -Anti-rotation exercises with the landmine. -Erg rowing. - and lighter weight barbell work a couple days a week during this phase to focus on technique before I leave this phase and move to a PPL program once I achieve my goal body fat percentage. Is there anything I'm missing that would be beneficial for my goal; and is the sled a beneficial tool for my purpose? Is there a particular sandbag brand that is considered the standard (most durable)? Any other suggestions? I know this seems unconventional. I just want to think outside the box and workout differently for the next 4-6 months in hopes to strengthen my weak points and lose this gut (for my back's sake) before starting barbell strength/hypertrophy phases. 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The healthy amount of sleep is around 6-8 hours depending on the person. Here's a question that I've had in mind for a while now. Due to school and other stressful life events, I am usually only able to sleep for 4 hours a night. However, when I come home, I am free to have a 2-4 hour nap. How does this affect my muscle development if I work out? Will I yield the same results as sleeping a continuous 8 hours a night, or is sleeping 4 hours at night and a few more hours during the day causing me to miss out on muscle development or hinder it. Thank you guys! ",5.362200147167037,5.409967986754972,6.269889624724063,79.99363502575426,67.80794701986757,9.09521707137601,28.698307579102288,8.841846274778883,2.009317292126564,590,18,121,9,9,196,95,151,0.035,0.887,0.077,0.7118,1,0,0,0,0,0,15,0,1,0,2,7,4,0,1,13,0,8,8,6,6,1,24,14,13,0,1,3,0,1,0,0,1,1,1,1,2,6,9,1,1,3,1,1,2,0,2,0,1,2,2,8,3,19,11,5,28,0,1,0,0,5,8,0,5,18,73,14,2,0.10042204723989932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08939691275389376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10316110504140412,0.0,0.17300940344285326,0.0,0.0,0.0,0.0,0.0,0.0,0.06476391276104683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08788001027187016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09943361509927648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10073150129487067,0.0,0.593372928301955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05518933089962837,0.0,0.0,0.0,0.0,0.0,0.07093106179830437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10139764060458142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2827178656758038,0.0,0.0,0.0,0.0,0.0,0.06804857815276576,0.07637549211670172,0.0,0.0,0.0,0.0,0.0,0.0,0.08768465819094902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11249567557386128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10163247308400687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6029674250485583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1150331158226238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09245512897094853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11060069751477906,0.0,0.0,0.0,0.0,0.1222869996811574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07310844641145689,0.0,0.0,0.0,0.0,0.0,0.0 fitness,chugger93,2018/01/29,"Switching up from 531 Been on 531 for a good 6 months. Made good progress but ready to switch it up. Was thinking going phul. My question is, what weight is good to start with? Doesn't say in the program. Should you do something like 80% of your maxes in each compound or....? More concerned on what weight to start with for like squats, deadlifts, bench, etc...not so much accessories. Thanks!",2.746746575342464,5.442709205479456,1.7084760273972643,99.06627568493151,80.23287671232877,4.197945205479451,22.823630136986303,5.148860815047168,-0.08477945205479465,304,10,62,1,8,85,58,73,0.0,0.715,0.285,0.9729,0,0,1,0,0,0,20,0,2,0,1,1,6,0,0,2,0,7,2,0,1,0,9,13,3,0,1,2,0,2,2,0,1,0,1,0,0,3,3,2,0,2,0,0,1,1,0,0,0,3,3,3,6,15,9,3,10,0,0,0,0,4,6,0,2,5,36,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2346000470793517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1195488895010214,0.5293042615571728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2055364436668659,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19904181400085003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1679023644646715,0.0,0.15463421732859245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23564435309442014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16728175305784854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16194060152306572,0.0,0.0,0.29777894824671025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19366548043276527,0.0,0.0,0.0,0.1347861957954709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5123084204744212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ArchitecturalPig,2018/01/29,"Do you actively shove your knees out on squats or is it just supposed to be naturally comfortable to do it? My knees don't want to follow my feet but it doesn't feel uncomfortable, wasn't sure if I should fix it or not. It's not like caving in big time, it just looks like my ankles are externally rotate more than they should be. Also I'm still very low numbers on squat, like 185 range, so still new. ",4.858795180722893,4.873610060240967,5.5273734939759045,85.00045783132533,68.87951807228916,9.049638554216868,25.03373493975904,8.841846274778883,1.3628091566265064,317,7,71,5,5,103,59,83,0.076,0.773,0.151,0.6837,0,0,0,0,0,0,8,0,2,1,0,6,6,0,0,0,0,11,3,3,0,1,14,16,6,0,4,8,0,1,3,0,2,0,1,0,0,6,1,0,0,1,0,0,1,5,1,0,0,1,3,7,5,8,11,1,11,0,1,1,0,3,6,0,3,7,45,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25960288821454075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1641404023728818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4757868529408074,0.0,0.0,0.0,0.2726036537840179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31352532249489906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5184926735875339,0.0,0.0,0.0,0.0,0.0,0.0,0.3059556838901631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1892917346232889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2678500279634961,0.19147252560330108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dreymatic,2018/01/29,"Getting into Olympic Lifting? I'm 16 and I started phrak's about two months ago now. I'm for sure gonna finish phrak's out (3 months) because I'm loving the progress. But I've been watching a lot of Olympic Weightlifting and I really like how it requires a lot of focus on technique and it seems really interesting to me. I was wondering if it'd be okay for me to start training oly lifts after I finish Phrak's (okay as in if it'd be safe to do) And if so how should I go about adopting a program meant to train oly lifts. Obviously, I need to actually LEARN the lifts before I start anything but are there specific training programs for Olympic lifts or would one of the routines off the wiki work just fine. This isn't the first time I've actually been on a lifting routine, I gave lifting a try last summer for a month. This time I just actually enjoy going to the gym as compared to last time I was just trying to be a rebel proving my dad wrong(lol). Obviously, I'm still a newb but for a newb, I fill I have a fairly good hold on my form. My baseball coaches complement me a lot for how good my form is, for certain lifts (deadlift/squat) I focus more on the form than I do on the lift sometimes. So I understand the importance of form of being safe and getting the best performance possible. For where I'm at strength wise just for reference: (currently weigh 152 lbs 5'9 male) * Barbell Row: 140 lb 3x5+ * Bench: 115 lb (currently deloading) * Deadlift: 175 lb 3x5+ * Press: 80 lb 3x5 (deloading) * Squat: 180 lb 3x5+ Edit: Might as well add my goals to the post as well, I'd like to be able to get into competitive weightlifting within 1-2 years (at a local level of course) ",2.1895931952662733,4.291181076923081,3.75067677514793,86.98506841715978,78.46745562130178,6.710207100591718,26.538831360946745,7.756953410329674,1.5726180473372782,1316,54,268,21,32,436,173,338,0.006,0.8059999999999999,0.189,0.9956,2,0,0,0,0,0,50,0,0,0,8,17,20,1,0,23,2,20,2,0,3,5,45,41,21,0,6,11,1,3,2,0,4,0,0,0,1,6,9,1,4,7,4,0,3,1,1,2,3,6,4,23,19,47,24,9,42,0,0,1,1,4,16,0,10,24,156,29,7,0.12404884354050995,0.0,0.36316133110418697,0.0,0.0,0.0,0.10996181511973588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10208162858737034,0.0,0.0,0.0,0.0,0.0,0.0,0.07561902364255631,0.0,0.10555642922392937,0.0,0.1301816080903056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10551588294517668,0.0,0.0,0.0,0.0,0.19443120246813386,0.0,0.14099963298158605,0.20809256900852308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2022327281282228,0.0,0.0,0.0,0.0,0.0,0.1212079980095546,0.0,0.0,0.0,0.0,0.0,0.0,0.3163856722485521,0.11195892448551867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13159621972028818,0.0,0.0,0.29704381025710297,0.0,0.0,0.091980645668099,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08405870679235385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1398464324106859,0.1188045018442936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15893773124845562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1129294082105444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12268747818228047,0.0,0.2634072298016001,0.0,0.09906556669187493,0.0,0.0,0.0,0.0,0.0,0.0,0.11691456697916933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2170016347285372,0.0,0.0,0.0,0.0,0.16844204396811818,0.0,0.12117769513713166,0.12913922094310615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22306961602025,0.0,0.0,0.0,0.0,0.0,0.13452567925029493,0.09030903551208727,0.0,0.0,0.08812073931598333,0.13562793689784727,0.0,0.07988338813899433 fitness,HighNoon44,2018/01/29,"Help with improving 5 mile run time Hello all. I’d really like to improve my 5 mile time to sub 40 but I feel like I’ve hit a plateau. If anyone has any good plans/workouts that have helped their distance running I’d really appreciate it. Edit: Forgot to put this but I’m currently hitting about 45-46 min. Obviously that’s a huge amount of time to cut :( ",0.6913089802130871,3.104302301369863,3.0911415525114165,87.34742770167429,87.63013698630138,6.5321156773211575,21.80974124809741,7.793537801064563,1.2502188736681887,280,10,58,6,9,96,56,73,0.081,0.644,0.275,0.9288,1,0,0,0,0,0,9,0,0,1,0,1,4,1,0,2,0,2,0,0,0,2,8,7,3,0,1,3,0,1,2,0,0,0,0,0,0,4,1,0,1,1,0,0,3,0,1,0,0,1,1,3,3,7,4,2,11,0,0,0,0,4,3,0,1,7,22,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20611801267495355,0.0,0.0,0.0,0.0,0.2119341756062936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15325618379898795,0.21653430023789244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2542254295109334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40632233065169177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2961581521238972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30469865346087216,0.0,0.0,0.0,0.0,0.3883465246707293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5302191621381491,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Tierasaurus,2018/01/29,"Alternating morning and night workouts? I have a job where I work 3:30 pm to midnight. I usually leave by 11:45. I work at the same place as my boyfriend who likes to go to the gym after work. It’s open 24 hours Monday through Thursday. So I used to go Tuesday and Thursday with him. (Our carpool days are Tues-Thurs). Most of the time I’m too exhausted to get a really good workout. I would much prefer working out first thing when I wake up, but I don’t like going to the gym alone or when it’s busy. (I’ve become really accustomed to the empty gym at midnight) My solution would be to work out late at night on Tuesday and Thursday at the gym and early in the morning Wednesday and Friday at home. SO are there pros and cons to working out like this? Am I not getting enough rest? Is it bad even if I’m not working the same muscle groups? Opinions? ",2.468805394990365,4.269551872832371,3.5727398843930622,89.98993834296725,76.51445086705203,6.2318304431599225,25.98420038535645,7.03164865440522,1.0832577263969174,666,25,139,7,15,215,107,173,0.07200000000000001,0.8440000000000001,0.084,0.4778,1,1,0,0,0,0,22,1,0,0,8,8,6,0,0,10,0,9,2,1,1,0,24,17,14,0,4,5,0,0,3,0,2,1,0,1,0,6,11,0,0,1,6,0,3,3,2,0,1,0,0,13,4,26,14,6,36,0,0,0,0,4,14,0,4,22,90,19,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1391952066335684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11221624131180437,0.0,0.14843140374903466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08667522473610796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13886847318229684,0.0,0.08876823581024686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1143183863668454,0.0,0.0,0.0,0.0,0.14043422156056562,0.0,0.22914347211330202,0.11272618889208287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1348115816435014,0.0,0.13235439748329558,0.0,0.0,0.0,0.0,0.0,0.1333687126547626,0.0,0.0,0.0,0.0,0.0,0.15160615639344585,0.142307474239798,0.0,0.0,0.0,0.1969793887012366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09879757593759404,0.0,0.0,0.0,0.0,0.2522457697985345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14041671062429706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17219687180716853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08928768143869202,0.0,0.0,0.0,0.07836822295913874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11607622921886065,0.14801978299911508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6849005143250728,0.0,0.0,0.1909441582229046,0.0,0.0,0.0 fitness,legobaba,2018/01/29,"Pausing during sets? Hey everyone, I'm a relatively new lifter and thus I haven't quite developed an intrinsic sense of exactly how much weight to use or what objective muscle failure feels like. Because of this, I often have to pause during sets of particularly demanding lifts (mainly incline/regular bench press and shoulder press) because of what I feel to be muscle failure. Is pausing for 10-20 seconds when I feel like I cannot complete the next rep an acceptable workout practice, or should I attempt to power through the set regardless?",12.205618556701033,9.832442113402065,11.141726804123714,58.37382731958763,55.701030927835035,14.236082474226803,50.02319587628865,12.602617957971056,6.491764948453609,443,25,66,11,4,142,70,97,0.096,0.828,0.076,-0.4316,1,0,0,0,0,0,11,0,0,0,3,3,3,0,0,5,0,6,2,1,3,1,15,11,6,0,2,2,0,6,2,0,1,0,0,0,0,3,2,1,0,4,1,0,0,2,0,0,1,0,6,6,3,10,9,2,6,0,0,0,0,1,0,0,3,5,40,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3173374363344774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2729062749739553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2487156632261436,0.0,0.0,0.0,0.0,0.3948272289280908,0.3718985888488713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2543264478883069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19134110970077714,0.0,0.0,0.2513870899342097,0.2768184894431538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27684757594443204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22480465029473715,0.0,0.0,0.0,0.0,0.0,0.3169598015758921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jackalpl0w,2018/01/30,"Knee wraps Questions and comments here :) Is there cons for them? Like I don't wear lifting gloves or anything that I will be reliant on. I have left knee pain but an unexpected wrapped right knee feels awkward now. Wraps on leggings is unfortunately hard to use cuz of the slippage. Is bauerfeind worth it? I believe I can get it for 80 Canadian. There are different levels too? I use them mostly for cardio and basketball ",3.2529487179487155,6.1892507051282095,3.523333333333333,85.23833333333336,80.41025641025641,6.030769230769232,29.179487179487186,7.3871296695380915,1.959579487179488,337,16,60,5,9,104,60,78,0.115,0.794,0.091,-0.4479,1,0,0,0,0,0,9,0,0,2,0,5,3,0,1,2,0,9,7,5,3,0,10,13,5,0,0,2,0,2,1,0,1,2,0,0,0,3,2,0,0,2,0,1,0,1,2,0,0,0,2,8,1,7,11,1,6,0,0,0,0,4,5,0,3,2,40,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2386652776987484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3267580568346898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30301365287571524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1466449944799698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15152572038837256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2598047958484995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3151122379679193,0.0,0.0,0.14169121762933312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3086062911115844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32489357820690395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24767915764487045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5009757324647038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DJ_IllI_Ill,2018/01/30,"Am I ready to switch to 5/3/1 for Beginners? I've been strength training for a few months now, since about September. I've been on Phrak's GSLP and have been seeing serious progress, with only one or two deloads total - I've been adding 5 pounds every other lift for upper body and every lift for lower body. Right now my most recent 5 rep sets look like this: OHP - 110 Bench Press - 160 Squat - 215 Deadlift - 220 (all of these are still pretty low, I know, but this is my first time ever attempting any sort of serious physical activity since elementary school) I'm only including those because my intent is to switch to 5/3/1 for Beginners. Here's the issue, though - after reading the book, it says that you're only supposed to add 5 lbs every 4 weeks. The [beginner variant page](https://jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner) says literally nothing about progression. I can still add 5 lbs to upper body every other workout and 5 lbs every workout to my lower body, so isn't this progression too slow? Should I stay on GSLP until I can no longer make progress that way, or is there some way to switch to 5/3/1 without slowing down to a crawl in terms of progression? Surely waiting 4 weeks to add weight is just too slow, right?",7.135860805860808,7.6570955042735065,6.510622710622712,78.1546153846154,64.04273504273505,9.591697191697193,31.671550671550673,9.424239791934726,2.7639448107448104,1004,35,179,17,14,309,140,234,0.051,0.866,0.08199999999999999,0.8299,2,0,0,0,0,0,51,0,0,0,8,14,6,0,0,5,0,15,5,4,2,4,24,21,9,0,1,5,0,2,1,0,1,0,2,0,0,10,7,1,1,1,4,0,0,3,3,0,3,4,6,9,3,29,16,6,33,0,1,2,0,2,9,0,5,21,95,19,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07746580711874171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06944125847903024,0.0,0.0,0.0,0.0,0.0,0.0,0.5061335839867994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10304224128094526,0.4798896496099162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09689566657027808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11889720474198498,0.0,0.0,0.0,0.0,0.0626044630706925,0.0,0.0,0.0,0.0,0.0,0.0,0.05565289998514672,0.0,0.0,0.0,0.0956595403121508,0.0,0.0,0.0,0.0,0.0,0.07603885338268125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09092551500956404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10930409264375993,0.0,0.0,0.0,0.07719145400993876,0.2599114682739277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11589206057652456,0.0,0.0,0.0,0.0,0.0,0.0,0.11394538693014895,0.0,0.0,0.0,0.11247688527707317,0.0,0.0,0.19456482369817346,0.0,0.18117886066682495,0.0,0.11528761636089528,0.09077515577801566,0.0,0.0,0.0,0.0,0.1884626024387649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12141776418003768,0.18194462958261864,0.0,0.0,0.0,0.0,0.0,0.0,0.10736312470709304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1119204768560192,0.0,0.06642449603151672,0.0,0.0,0.0,0.0,0.0,0.0,0.11127797271869433,0.0,0.0,0.0,0.0,0.0,0.0,0.18084015093479505,0.18275077767530534,0.1387172453583117,0.0,0.0,0.0,0.0,0.0,0.10980957082067758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Asongofparksandrec,2018/01/30,"If i can stretch one muscle just by flexing his antagonist, doesn't this make stretching unnecessary? To examplify: If i completely flex my triceps as hard as i can, doesn't this stretch out my biceps completely? If so and i lacked flexibility in one particular muscle, wouldn't it be enough for me to strengthen his antagonist to achieve a deep enough stretch in the muscle and therefore fix my imbalances? Other example: Bending over, i feel i can get much deeper instantly, by trying to flex my psoas. TL;DR: I don't like stretching. Give me science to justifiy not doing it, please.",6.078962264150943,8.037231188679247,6.720896226415096,70.47681603773587,67.30188679245282,9.828301886792454,35.89150943396226,10.125756701596842,4.092192452830189,470,24,77,12,8,154,67,106,0.114,0.838,0.048,-0.7048,0,0,0,0,0,0,16,0,0,0,1,2,1,0,0,2,0,9,2,2,2,0,13,13,8,0,5,5,0,2,1,0,1,0,0,0,0,5,3,0,0,1,0,0,0,5,0,0,2,0,2,15,1,14,11,4,11,0,0,0,0,3,11,0,3,1,59,20,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5301313609394114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5224390545682084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1278279488856023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13208239469301894,0.2425176612729086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22646742414718102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12350982581362553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16875213221358265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18584388156522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3426201704354145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27750863066136283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17164088056757915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Micha293,2018/01/30,"How much cardio is enough, and is it possible to see such an improvement this quickly? I started working out regularly last week. Prior to all this I only did occasionally moderate exercise. I'm trying to lose more weight, I've lost 40lbs so far, so I knew I needed a more vigorous routine. So last week I did the elliptical for 30min three days. It was pretty tiring and I really had to push through it. Well this week, I started to do 60min on the elliptical. Today was the first day and it honestly felt like it went by faster than the 30min last week. I felt really good, and at the end of the 60min I was tired but wasn't exhausted. That concerned me because I felt like I didn't do enough, I've read you're supposed to keep going until you feel like you just can't anymore. But I didn't want to go too crazy because I want to be able to go all week. My fitness tracker also shows my resting heart rate has dropped by over 10bpm (from high 70s to mid 60s) since last week, and I manually checked myself and it's been correct. Is it possible to see such an improvement this quickly? And do you think 60min is enough even though I could've kept going if I *really* had to? ",3.169880079946701,4.751196016877639,4.4603908505440835,85.3007928047968,74.0632911392405,7.858671996446812,25.975793915167664,8.532816995589336,1.7006843881856542,924,32,192,17,19,305,130,237,0.049,0.831,0.12,0.9477,0,0,0,0,0,0,25,0,3,0,4,15,10,0,0,9,0,21,7,1,1,3,27,43,17,0,4,4,0,5,3,0,0,5,0,0,0,12,8,1,2,6,3,1,6,4,3,1,2,18,7,23,7,24,24,9,37,0,2,2,0,3,8,0,1,25,124,35,2,0.0974065865842697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07789601209941005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09660115996099293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11875630217304192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07777123334145168,0.0,0.0,0.1256383802020032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08627332390702773,0.3019411270902787,0.0,0.06433613177551288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04925169691746087,0.06958728491855855,0.28057679554049103,0.0,0.0,0.08285399278840197,0.0,0.0,0.0,0.0,0.0,0.0,0.22143363156603674,0.08170002340268691,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11542727409678848,0.0,0.10291540671898697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0865794497184064,0.0,0.0,0.0,0.3175974750004321,0.0,0.0,0.0,0.0,0.0,0.14276381402501465,0.0,0.0,0.0,0.0,0.10897305474789433,0.1063307957505594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0716050488849364,0.07222574971785896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07408209840623416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21962258153038314,0.0,0.0990975168561953,0.0,0.0,0.0,0.0,0.0,0.0,0.09743294618996026,0.0,0.18720346081224465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15524087646876886,0.0,0.0,0.0,0.0,0.08057573499439978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13788976666659167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06241420757761827,0.095701476758792,0.0,0.0,0.2239090843817507,0.09233005462866667,0.0,0.0,0.06613267835444916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11490585697007613,0.0,0.4688021296990335,0.11861498097243095,0.08758021940003227,0.09029688163844968,0.0,0.0,0.0,0.0,0.0,0.07091315514019546,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Cham16,2018/01/30,What kind of cardio and how much of it is the best for your heart health? Recently there was a thread posted about heart health and one of the comments from a doc was about how marathon runners often have heart problems. I was expecting the exact opposite because of how well conditioned their heart must be. ,6.270263157894735,7.808560543859649,5.0797807017543875,84.02388157894737,66.3684210526316,8.50701754385965,30.03947368421053,8.841846274778883,2.3318105263157896,249,9,45,4,4,73,41,57,0.045,0.85,0.105,0.5574,0,0,0,0,0,0,3,0,1,1,1,8,4,0,0,5,0,7,7,4,3,2,10,7,5,0,3,0,0,0,0,0,1,3,0,0,0,2,2,0,0,0,2,0,1,0,1,1,1,3,0,3,3,8,2,2,3,0,0,0,0,3,0,0,1,1,36,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10429834362649812,0.0,0.0,0.0,0.17955436926339302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3637334320550201,0.0,0.8109968584286011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1781698306070216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12577501753315154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1159388664851002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16386237431869838,0.0,0.0,0.16371546686942634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16893635120695485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15383557168290174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,luko1,2018/01/30,"Accessory lifts for Phrak's GSLP? Hi, I am a total beginner. I started Phrak's GSLP yesterday. Day 1 (Monday) 3x5+ Chinups OR Barbell Rows (alternating) 3x5+ Overhead Press OR Bench Press (alternating) 3x5+ Squats Day 2 (Wednesday) 3x5+ Chinups OR Barbell Rows (alternating) 3x5+ Overhead Press OR Bench Press (alternating) 1x5+ Deadlifts Day 3 (Friday) 3x5+ Chinups OR Barbell Rows (alternating) 3x5+ Overhead Press OR Bench Press (alternating) 3x5+ Squats I have read the Greyskull LP (second edition) about accessory lifts (I know John Shaeffer aka Johnny Pain doesn't like calling them that; he refers to them as ""plug ins"") but what lifts compliment the programme well? He does recommend these additional strength training movements: • Curl Variants Two sets: 10-12 repetitions • Neck Extensions Four sets: 25+ reps • Row Variants Two sets: 6- 8 repetitions • Chin/Pull-up Variants Two sets: 6-8 repetitions (if weighted) • Olympic Lifts 5-6 singes per session • Direct Abdominal Exercises Two sets: 10-12 reps • Direct Calf Exercises One set: 15-20 slow, painful repetitions • Forearm Exercises Two sets: 12-20 repetitions • Pull-overs Two sets: 8-10 repetitions • Dips Two sets: 6-8 repetitions (if weighted) • Cable arm movements Generally in the 10-12 repetition range However, I don't know what compliments what, how often, how many different movements to add... I want to be in the gym for about an hour. Yesterday, I had completed rows - 40kg, press - 60kg and squat - 70kg within 30 minutes. I am aching today but I felt like I needed to do much more. I also want to maximise my progress (getting stronger, losing weight, looking good and feeling good). How can I add ""plug ins"" to this programme? Thanks in advance.",2.3522563859981105,5.0358545165562925,3.58804872280038,78.94336920529804,99.86092715231787,6.528003784295176,29.23391674550615,7.514486670522907,2.8295002838221386,1352,72,222,33,56,437,161,302,0.071,0.813,0.117,0.9265,2,0,0,0,0,0,91,0,0,2,4,8,12,0,0,6,0,9,11,3,3,1,29,20,17,0,5,10,0,12,2,0,0,5,1,0,0,6,5,3,0,5,6,0,4,2,3,1,10,2,14,15,9,17,17,3,39,0,1,1,0,6,6,0,9,22,84,21,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08411190859081599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10739990214942506,0.0,0.0,0.0,0.0,0.0,0.11027857409527712,0.0,0.0,0.0,0.0,0.0,0.20349598778361172,0.0,0.0,0.0,0.0,0.10989006111344288,0.0,0.0,0.09204318029543293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05318185254178651,0.0,0.10098869481314816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0549518825825528,0.0,0.0,0.17643893994327794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10358049810031343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1156076681981184,0.0,0.0,0.0,0.0,0.0,0.0,0.10277066011221588,0.0,0.0,0.0,0.08832418532129209,0.11766881734740688,0.0,0.0,0.0,0.0,0.0,0.10663537820596077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07731894308998005,0.07798917421367861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07127226690559177,0.0,0.2238365424686305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10520783853742237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0744465033374741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09683503766993154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09969774967684483,0.0,0.0,0.0,0.0,0.7192147669493502,0.0,0.0,0.0,0.0,0.0,0.12407504155260372,0.0,0.0,0.38424043162782345,0.09456889011388707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,yaboiiii,2018/01/30,"Question about those Primate posture correctors. So I work in an office slouching over a keyboard all day and I started using one. Feels good and I definitely can tell it helps with the shoulders hanging forward. Now my question is if I could use this while lifting to help my form? My posture is straight shit so I’m thinking it may help correct some of the problems I have. Any thoughts or input are helpful! 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Ive been going at this for almost a year and a half. I think my newbie gains have come and gone but I still think im under performing strength wise for my size ( 6'3 235ish ). So, as i begin to concentrate more on my core lifts and increasing my strength, Im focusing on using good form and one thing seems very apparent. At heavy weight, the legs are always involved and as such... my legs are exhausted all the time now. My Split right now is (Back -> Chest/Shoulders->Legs-> Core ) , so its really a PPL with a core day. Im definately getting leg work when I deadlift on back day, and im even getting good leg drive during bench on chest. I squat on leg day, and on core day I would usually do a good morning, or weighted back extension. I intended normally to take a rest day after day 4 but im legs are so tired im usually forced to take a day off inbetween somewhere, usually between chest and legs. Is this just par the course, or am I just recklessly getting my legs involved too much. ",3.8008129855715858,5.540181117924533,4.7471143174250825,83.2396170921199,72.72641509433963,8.950499445061045,28.036625971143174,9.478462496947786,2.5081483906770248,855,33,171,21,17,278,115,212,0.065,0.8140000000000001,0.12,0.9167,1,0,0,0,0,0,36,0,0,0,5,15,8,0,0,10,0,11,16,11,2,1,27,25,18,0,2,6,0,2,0,0,1,3,0,0,0,4,11,2,0,4,0,0,5,0,2,0,2,2,2,17,6,22,22,6,37,0,0,0,0,4,11,0,4,21,97,21,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08841508490400105,0.0,0.0,0.0,0.07346884271317929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2036811282467116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07605866549138363,0.0,0.0,0.0,0.0,0.0,0.0,0.3986025817102908,0.09102867629328264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05831827635959475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13839210053955306,0.0,0.050180308345379496,0.2221739671888412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6676192551263649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06490727549776945,0.0,0.0,0.0,0.0,0.0,0.08651074124473175,0.0,0.0,0.0,0.0,0.0598312454686322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05656429164467495,0.0,0.0,0.0,0.0,0.07540378579180361,0.0,0.0,0.0,0.0,0.0,0.08038081242390771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07051281734410259,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1327742986691584,0.0,0.0,0.0,0.0,0.0,0.05865953777407418,0.1697283737376658,0.0,0.0,0.051485755491536125,0.1014825689859768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07625887292426924,0.29173471341986,0.07285294878603225,0.0,0.0,0.0,0.21504001094983946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06428009992000748,0.0,0.0,0.06272251603770251,0.0,0.0,0.05685934018015309 fitness,NASM8bit,2018/01/30,"I've gotten really into lifting in the past 6 months, but I think I'm putting on weight in the wrong way. Advice from heavier (200 lb+) lifters appreciated *Scenario* I had been lifting before 6 months, but in the wrong way. I posted my routine on r/fitness a while ago expecting mad props on how great my weight program was, etc. ...Turns out billions of bicep isolations and getting under a squat bar every other week wasn't impressive. Someone pointed me towards /r/nSuns , and I've been following that plan 4-5 days a week to the letter for the past few months. And WOW have I seen improvements. I am much stronger now. I lift weights that are heavy, stuff is great. But I have gained about 20 lbs. ---- *Actual Numbers* August '17: 27M, 6'0"", 220 #, Bench (165?)/Squat (190?)/DL (245?) Now: 27M, 6'0"", 242#, Bench 225/Squat 265/DL 340 That 242 pounds isn't muscle though. My personal bodyfat scale has me around 27% bf ---- *Goals* * Join 1000# club * Compete in powerlifting because it looks like a fun thing to train for. ---- *Questions* 1. Whats a good bodyfat for someone with my numbers who wants to do powerlifting? 1. Is low intensity cardio or HIIT cardio going to be a better way to lose fat? 1. How fast can I lose BF without losses to strength? Should I try and keep my numbers plateau'd during my fat loss? Thanks a lot /r/Fitness, getting my ass under a bar and moving weights heavier than me is fun. ",1.2650744002429413,3.9267968314606776,2.3389310658973588,91.14649559672031,90.04868913857678,4.68423929547525,23.69561696527989,6.382479282647008,0.7789296285049101,1082,44,209,12,37,342,170,267,0.124,0.677,0.199,0.9806,2,1,0,0,0,0,86,0,0,0,10,7,19,1,0,13,0,18,12,4,2,0,23,31,13,0,3,5,0,4,1,2,1,4,0,0,1,9,9,8,1,2,3,0,4,3,8,0,1,7,6,19,11,28,22,4,37,0,5,2,1,6,15,1,3,15,107,28,2,0.0,0.0,0.10584986274799794,0.0,0.0,0.10599441669620424,0.0961510109230672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09656019292530857,0.0,0.0,0.0,0.0,0.0,0.06612154919714619,0.0,0.0922989254793449,0.0,0.0,0.0959318034136852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06995337666772114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12097133958721758,0.0,0.0,0.09138960834203606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11334090021426785,0.0,0.06164529585201298,0.09097844944611386,0.0,0.2391743811929179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09641201753951203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05299235706453927,0.0,0.0,0.0,0.09108643966808766,0.24269759394080784,0.0,0.0922162606936105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2597361876353211,0.1152851256731484,0.07973701902085932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20709140943045576,0.0,0.09471073721322658,0.0,0.0,0.1025380382027798,0.0,0.10388308834391012,0.0,0.0,0.0,0.0,0.10904106286108854,0.12150983520627046,0.0,0.0,0.0,0.06948786502258714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1838104563506949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1241707790357452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09986346077684018,0.0,0.0,0.07206182424660403,0.06950240149665432,0.106570005767365,0.0,0.0,0.0,0.0,0.0,0.0,0.0736431678207878,0.117982863062683,0.0,0.0,0.0,0.0,0.0,0.0,0.06397768485260101,0.2582923581475402,0.1740141927370666,0.5283429110791252,0.0,0.0,0.0,0.0,0.0,0.10456001372051084,0.0,0.0,0.0,0.0,0.0,0.2371871222376255,0.0,0.0 fitness,notcarlton,2018/01/30,"Does the amount I walk/run makes up for my lack of leg day? I'm in the process of getting back into shape. I'm 5'9 186 right now after being down 13 pounds. I recently got back into lifting after rediscovering how much I love it. I was only running and doing calisthenics my first month or so. I'm doing a 4 day lift split. Chest, Arms, Back, Shoulders. I run of my off days and for about 15 minutes before I lift. I run about 10:15 mile. I haven't done legs. I trained the heck out of my legs when I was younger. I was always stocky and was 2 rep maxing 435 as a junior in highschool. My legs have always been the biggest, most muscular part of my body and still are. I walk about 3-4 miles a day. I'm trying to save up but not ubering, so I often walk 1 mile to work, 1.5 miles from work to class, and then another 1.1 miles from class to my apartment. On days I work from the Library I walk the 1.1 miles to the campus, another 1.5 miles in the total amount I walk getting around campus and the 1.1 miles home. I'm wondering am I missing out by not training my legs? My goal isn't to get bigger. It's to get back into 6-pack shape. I'm seeing progress, and my legs are constantly sore, so I'm wondering if the amount I walk and run is training my legs or if I should begin to incorporate leg day into my lifting program again. 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Female here. I run, I lift, I do yoga. I train all muscle groups, except chest. I have a little bit of muscle on my chest, but my sternum and ribs are very prominent in the chest area. Am I setting myself up for an injury because of the muscular imbalance? Does it just look bad? Do I need to train the chest?",0.4390840840840831,2.7693704459459454,2.7653153153153163,89.88133633633635,87.78378378378378,5.451051051051049,19.033033033033032,6.937597516519254,0.4290798798798794,279,8,57,4,9,95,53,74,0.128,0.8270000000000001,0.046,-0.7918,0,0,0,0,0,0,12,0,0,0,0,2,1,0,0,6,0,7,8,8,0,1,7,9,2,0,1,4,0,0,0,0,0,0,0,0,0,1,1,0,0,0,1,0,1,1,1,0,0,0,1,12,0,9,9,2,7,0,0,1,0,1,5,0,0,0,41,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3111576991287571,0.2271716578371611,0.0,0.0,0.0,0.0,0.0,0.40685103292225067,0.4139441301890665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3261195465687039,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3735058202828069,0.0,0.0,0.3129427207488525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2763245908083265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3074856677084897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dantellex,2018/01/30,"How long should a 3-exercise program take to perform? I'm doing the greyskull phrak version and as I started out (with weight under my ability because I was still adjusting), my workouts took about 30 minutes. Now as I've added weight and pretty much push my 3x5 maxes each workout, I usually spend one and a half to two hours at the gym. This feels ridiculously long when thinking about it, I mean I do warmup-ohp, warmup-barbell, warmup-deadlift and it took me one hour and 40 minutes. Seeing programs with 3 times as many exercises I just wonder if I should pay rent instead of the gym fee to my gym. My warmup for Ohp are 10x flat bar, 10x 2.5kg increase, then 5x 1.25 increase and 3x 2.5kg under my set weight. Which usually ends up as 10x flat, 10x 2.5kg, 5x 5kg, 5x 7.5kg 3x 10kg and then my set. I've wanted to incorporate planks for extra core and farmers walks for extra grip, plus some extra ab work if I ever get the time but right now it feels crazy to be so **slow** on a *beginners* program. 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I would consider myself an intermediate/advanced lifter, and my friends would say that I look noticeably athletic/muscular My problem: I lift every other day (Monday > Wednesday > Friday > Sunday > Tuesday...etc), and run a Shoulders > Chest > Arms day rotation cycle. For most of the exercises I do 3x8 (working for me very well) with the exception of those that warrant more reps (such as lateral raises). Recently, though, I've been hitting a personal plateau for arms day (I do weighted pull ups, tricep dips, barbell rows and bicep curls). I've been stagnant in terms of weight load increment for a couple of months now, while my lifts for shoulder and chest day are still increasing steadily - I'd say my shoulders/chest are extremely well developed for a girl (hard striated delts and decent chest separation), and have always been my strong spot naturally (e.g. I've had sinewy shoulders even before I started lifting) It frustrates me that it's **ONLY** arm day that I'm not growing. I don't know why; but I do really want to remedy this situation. I've tried taking 1-2 weeks of total rest from ALL lifting, didn't work. I'm eating enough, and sleeping enough. Could it be that my relatively stronger/more developed shoulders and chest are compensating for my arm strength? Should I change up my arm routine, and if yes, what should I do? Please let me know if you guys need any other information. Additional information: on the actual arm day itself, I'd say my weakest exercise would be the bicep curls. I wouldn't say my arm itself per se is weak, but *just* the bicep section - it's hard to describe. For example, I find traditional bicep curling difficult, and it makes my biceps feel very weak and strained. In terms of relative strength/weight lifted, the weight I can shoulder press is **a lot** more impressive than the weight I can bicep curl. But on the other hand, I find hammer curls extremely easy and can lift much more weight in that wrist position, and makes my arm bulge A LOT. But I barely get any pump after doing barbell bicep curls. I feel like my biceps are my weakest link on my entire arm - I sometimes catch myself swinging while curling but I cannot help it - perhaps I am compensating for my bicep strength with my anterior deltoid? Anyone has advice/help or in a similar situation? Anything would be appreciated! ",5.307683465959329,7.664779896551727,5.681896551724138,75.51686118479223,70.07758620689654,8.552077807250223,31.50950486295314,9.197007762596977,3.1178719717064536,2048,91,337,44,39,654,237,464,0.078,0.8079999999999999,0.114,0.9666,0,0,0,0,0,0,101,0,1,0,5,8,14,1,1,17,1,39,42,32,2,2,58,55,27,0,13,14,0,11,1,1,7,4,4,0,3,20,16,6,0,9,3,0,5,6,6,2,0,7,16,43,8,35,34,16,41,0,0,1,0,12,12,0,7,25,202,63,3,0.0,0.0,0.07794921443285499,0.0,0.0,0.0,0.0,0.0,0.07998608262801289,0.0,0.0,0.0,0.06646473201062224,0.0,0.0,0.1086392920285662,0.0,0.0,0.0,0.0,0.05585241798065175,0.0,0.06573262686491116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06797012813554773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08450012547399065,0.0,0.0,0.0,0.0,0.06377592697479134,0.08838327109870113,0.0,0.3090874536789669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08173493525992306,0.0,0.0,0.0,0.16507024893939498,0.0890848664788854,0.05275853635933958,0.0,0.0673004951791753,0.0,0.0,0.0,0.0,0.0,0.08077723577307251,0.05706471931408294,0.0,0.0,0.14601373194583875,0.0,0.0,0.0,0.0617133934154322,0.0,0.04173285588403791,0.0,0.0,0.0,0.0,0.0,0.0,0.07909158457458904,0.0,0.0,0.14310964601042506,0.0,0.0,0.0,0.0,0.0,0.10708081686924001,0.08439528578226542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08779750445771932,0.0,0.0,0.0,0.0,0.08168046672892218,0.0,0.039024260371129466,0.0,0.0,0.0,0.06707723782804212,0.0,0.0,0.13581850542622947,0.0,0.0,0.10663810919178893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06375770127090014,0.0,0.05871937697917479,0.059228379720842265,0.0,0.0,0.0,0.0,0.0,0.0,0.09094140956123124,0.08381831866380585,0.0,0.0,0.060750669561222936,0.0,0.0,0.0,0.0,0.0,0.0,0.06974621763755866,0.0,0.08768184220829753,0.0,0.0,0.0,0.0,0.0,0.07643227093085954,0.0,0.0,0.0,0.0,0.0,0.0,0.051171766788421065,0.0,0.07886969516337218,0.0,0.0,0.0,0.0,0.2540881439886793,0.0,0.08084060236996114,0.0,0.0,0.0,0.0,0.0,0.06607574510720828,0.17957199744387525,0.07993549104149526,0.0,0.0,0.0,0.07900119087001448,0.0,0.05653792097451786,0.0,0.06379051765366954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06005816787801995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07847953711048196,0.0,0.0,0.0,0.0,0.0,0.0,0.05423178576663661,0.0,0.0,0.0,0.0,0.0,0.0,0.13181510796762844,0.04711399850716708,0.0,0.06407315641171353,0.5836178781993442,0.14363947791260276,0.0,0.07207729413484774,0.0,0.0,0.0,0.0,0.11630398566310655,0.0,0.0,0.2269716013223669,0.0,0.0,0.10287737407620157 fitness,gkatsikhs,2018/01/30,"Shoulder mobility exercises Hello everyone, I have been lifting consistently for the past year, and have made some good progress. I am just starting Olympic weightlifting with almost zero weight to learn the technique, but I realize now that I have awful shoulder mobility (my shoulders are killing me, probably due to incorrect technique, but the fact that my arms don't lock at the correct position on snatches doesn't help). Are there any recommended warm up exercises and/or mobility exercises to improve this? Thanks",9.177131782945736,11.39748144186047,8.523255813953488,59.484341085271346,60.16279069767442,11.779844961240313,45.72868217054263,11.538034831475384,6.3131612403100785,428,27,58,13,6,135,65,86,0.102,0.728,0.17,0.5737,0,0,0,0,0,0,11,0,0,0,1,3,4,1,0,4,1,9,8,4,1,2,12,12,3,1,0,3,0,3,0,0,0,3,0,0,0,3,2,1,0,2,4,0,0,2,1,0,1,2,3,7,3,8,10,1,8,0,0,0,0,2,3,0,2,5,39,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3023289478240116,0.0,0.0,0.0,0.0,0.0,0.0,0.2053157360142987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2884971932116712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2532359035301875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20237039765262266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3340293933629221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2856837018117319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28821649797144105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3255204805874442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2137003038375671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2779670776259287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3676568332265825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1944263754233563 fitness,Qoth,2018/01/30,"Intermittent Fasting - when to reincorporate breakfast? I've been intermittent fasting for almost a year now, and want to experiment with reincorporating breakfast to help my workouts. My typical fasted period is 8 pm - 12 pm. I can only work out in the evening at around 5:00 pm, 3 days a week. Would it make more sense to eat breakfast the morning after I work out, or the morning of my workouts? I will typically have dinner after I work out, but would the most benefits come from eating more before the work out, or the morning after?",7.258809523809526,8.00708066326531,7.877959183673473,67.67299319727894,63.795918367346935,10.206802721088435,35.72108843537415,10.125756701596842,3.811851700680272,427,19,70,9,6,142,63,98,0.0,0.921,0.079,0.7491,0,0,0,0,0,0,14,0,0,0,4,4,1,0,0,8,0,7,6,0,1,0,17,10,5,0,3,3,0,0,0,0,3,0,0,0,0,1,8,6,0,0,2,0,1,0,0,0,0,1,0,7,1,18,6,3,20,0,0,0,0,1,7,0,4,12,51,8,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21046777756479934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1871073104220964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17885013666706634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18105392657708805,0.0,0.0,0.0,0.0,0.0,0.0,0.1355505593631695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4301390844095182,0.0,0.0,0.0,0.0,0.0,0.13882379946974685,0.0,0.0,0.0,0.0,0.20559917203935107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14088114335530194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14029869389707975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15985353936618646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12397129890846707,0.0,0.16859601556249065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6120625133820344,0.0,0.0,0.2986157524603665,0.0,0.0,0.13535087337767376 fitness,curiousitea94,2018/01/30,"is it okay to do strength training everyday? I did join a 6 week gym program and lost 4kg from it. And then I didnt exercise as much just been clean eating. Im now thinking of starting again since last week, Ive downloaded this app called 30 days challenge, its been quite good but I felt sore in my body and once i read about how we need ""rests"" in between those days to fuel up our body. Do u think I need rest or I have to workout every single day? I feel like the exercises in the app are quite intense and strength based. info: female , 24 y/o, 72.4 kg 157 cm 40% body fat. I'm very inactive have low metabolic rate, has always been fat but got fatter these days, gained 10kg last yr because of exams (i was in uni) but im back at 72 kg again (my weight since im 19 y/o). im also asian, but these days i cut down on rice and eat less of it/these days i avoid it at all costs. thinking of trying keto but it somehow made me doubt/too expensive - all the good fats. been eating oats and yogurt for 4 months now and tried not eating at night. cant do fasting, i work really hard in the financial sector",0.9470793036750464,2.696869148936173,2.735909090909093,94.47295454545456,80.91489361702128,5.804642166344293,20.04352030947776,6.7829847944221076,0.11112765957446767,850,22,198,9,22,282,150,235,0.066,0.815,0.119,0.8834,0,1,0,0,0,0,33,2,0,0,8,10,11,1,1,5,1,17,14,6,3,2,31,29,17,0,2,8,0,4,1,0,0,6,0,1,0,9,8,8,1,6,5,2,0,3,4,0,0,11,4,17,7,23,18,7,33,0,2,0,0,3,12,0,2,22,101,26,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07924218211601614,0.08245076062025912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07619404057443327,0.0,0.060404302290926276,0.0,0.0,0.0,0.0,0.0,0.0,0.3301997257433147,0.0,0.0,0.1011818985914238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3834288483994349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4055749494544726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08348754068181999,0.0,0.0,0.0,0.0,0.0,0.0501028464932908,0.07078986659083775,0.0951418732509423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16622386586610713,0.0792512699536999,0.0,0.0,0.0,0.0,0.0,0.08876511503702303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4281365181062194,0.0,0.0,0.0,0.0,0.0,0.0,0.16154303843856035,0.0,0.0,0.0,0.0,0.0,0.048410335119209315,0.0,0.0,0.0,0.0,0.0,0.10816836516166864,0.0,0.0,0.0937612887195228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07909263764645645,0.0,0.07284250080639677,0.14694785672222432,0.0,0.0,0.0,0.09298918781957807,0.0,0.0,0.0,0.0,0.10552754269670668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2107886779324911,0.09911674626207603,0.0,0.06347954721781676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16393642997820265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07013636325942148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19047848035586096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13455111759239516,0.0,0.0,0.0,0.0,0.0,0.0,0.081759570710641,0.0,0.0,0.15896793146302965,0.1206648411206194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07213865001034157,0.0,0.0,0.0,0.0,0.0,0.0 fitness,INCREDIBLYHIGHTURTLE,2018/01/30,"Crunches: Close to your thighs vs. far away I need to do 115 crunches in 2 minutes and the common advice was always ""get your ass as close to your legs as possible"" and I wondered why I was struggling. For some reason, I can do twice as many crunches when I keep my ass further away... more leverage. The caveat is that I guess this is more akin to a situp? They also take longer to execute. Does anyone know why it's easier to do them with my ass farther from my legs? Is this still considered a crunch? And why do my nuts hurt the day after doing them this way? It's as if my abs are inside my nuts. Like I've got super strong nuts that I use for situps instead of my abs.",1.9649047619047584,3.5865878714285766,3.2042857142857137,92.86904761904765,77.42857142857143,5.80952380952381,20.952380952380953,6.42735559955562,0.14680952380952395,522,13,115,4,12,169,86,140,0.162,0.7559999999999999,0.08199999999999999,-0.9013,0,0,0,0,0,0,17,0,3,3,2,4,5,0,1,5,0,12,6,6,2,0,16,21,10,0,2,2,0,0,1,0,0,0,0,0,0,7,6,0,1,3,0,0,0,0,2,0,1,3,0,20,3,19,18,3,14,0,1,0,3,6,8,3,4,6,75,27,0,0.0,0.0,0.0,0.0,0.0,0.18410329879773496,0.0,0.0,0.0,0.0,0.0,0.15066422969312845,0.15676474328125686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13173437553280154,0.0,0.0,0.0,0.0,0.0,0.3540179250004539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12150307353905332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16487100447547465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09843175833477112,0.0,0.0,0.0,0.15068150852149534,0.0,0.20754496689553686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20168719127896173,0.0,0.0,0.0,0.0,0.1674594853768829,0.0,0.0,0.10354027489985004,0.0,0.0,0.0,0.0,0.0,0.0,0.0920432231313794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19100906619054803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1396969710254567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21239384518981094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1937076293625057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1504573000032227,0.0,0.0,0.19695765505253046,0.0,0.0,0.0,0.0,0.0,0.14165412218672216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16271799303497875,0.0,0.0,0.0,0.14954396238153006,0.0,0.0,0.0,0.0,0.5100078569331133,0.0,0.0,0.0,0.20431287234294893,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,cidhoffman,2018/01/30,"How long did your noob gains last? About me: 32/M/6' 0""/310 lb I've never really been in shape, with some fits of cardio, but am completely new to strength training, I've been at it just four weeks and have been very pleased with the progress I'm making so far. I dropped 10 lbs early, and haven't seen the scale move in about 3 weeks. I understand that noob gains are a thing, and compounded with starting to take creatine a week ago, I'm not too surprised that I haven't lost additional weight over this period. I have noticed some fat loss, which is also fantastic. However, one of my main motivations in exercising IS to lose weight, particularly to get below that 300 marker. I'm trying to be patient, to avoid the scale, and be happy with all of the changes that I am seeing. But, I'm not always the most patient and am wondering when can I expect to see that shift of the noob gains slowing (and hopefully) being over taken by fat loss. I'm eating 2k calories a day, 40% protein/40% carb/ 20% fat and worry that perhaps my diet is hindering the progress as well. I hope that I'm keeping within submission guidelines and appreciate your comments and experiences!",6.635161401098897,6.762711781250005,6.880892857142857,76.41987637362641,65.11607142857143,10.106593406593408,32.855769230769226,9.851270322608157,3.047368543956044,925,35,174,18,13,299,138,224,0.08800000000000001,0.7190000000000001,0.194,0.9842,1,1,0,0,0,0,35,0,2,0,11,9,11,0,1,10,0,19,9,3,3,2,34,39,16,0,3,5,0,2,0,0,0,5,0,0,0,11,14,7,2,3,1,0,1,5,5,1,2,7,5,12,6,27,29,5,27,0,4,3,0,3,11,0,6,14,107,23,1,0.0,0.0,0.0,0.0,0.0,0.0,0.1332220153529639,0.0,0.0,0.0,0.0,0.12018595504968813,0.12505237923926638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15898569687831265,0.0,0.1575750208408164,0.0,0.0,0.0,0.0,0.0,0.0969238880688986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15378303367848176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14701135304362895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07851973163623534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15998529673657852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2985415171177365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1335836530219746,0.0,0.0,0.0,0.12250548784700067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13300092064453992,0.0,0.16813480313784668,0.1640580550152591,0.0,0.0,0.0,0.10031898774434732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1597332844964602,0.0,0.0,0.11591204156720472,0.14514992716556505,0.0,0.0,0.0,0.0,0.17110487461511192,0.0,0.0,0.10183962782578114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1649720483711145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09627889849531372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.239521542865876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10637523572614628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11299852656740388,0.0,0.0,0.0,0.0,0.0,0.09984524722080187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10203627751674732,0.0,0.0,0.15645601390281605,0.0,0.0,0.0,0.12400405728257742,0.0,0.0,0.3616579987130871,0.3660227112314564,0.13512774310732426,0.0,0.0,0.0,0.0,0.0,0.16298186863263314,0.0,0.15262564269122655,0.0,0.0,0.0,0.0,0.0 fitness,Nehalpatel30,2018/01/30,"Depress scapula OHP vs Pullup Hey Reddit, I always wondered why in a OHP, you shrug the traps to avoid impingement, but in a pull-up, you are told to depress the scapula. Why doesn't this lead to an impingement? Do active holds where you hang from a pull-up bar with your scapula depressed bad for your shoulders in this case as well? Thanks",4.438181818181818,6.011671303030305,4.039818181818184,89.6097272727273,70.81818181818181,6.492121212121212,28.35151515151515,6.742157984588678,1.257646060606061,270,10,53,2,5,81,47,66,0.223,0.649,0.128,-0.8181,0,1,0,0,0,0,9,0,5,0,1,2,7,0,1,6,0,3,2,1,1,0,7,6,2,0,0,2,0,0,0,0,0,0,0,0,0,2,1,1,2,1,1,0,2,1,5,1,0,1,0,6,2,10,5,0,6,0,3,0,0,7,4,0,1,0,30,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2143562423201529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21509768936835602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6656500337990257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2371771975839211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24616208646425886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2316267425049825,0.0,0.4649147738948573,0.0,0.0,0.0,0.279372380908992,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Head-full-of-dreams-,2018/01/30,"Questions on Marathon, Please help. Hi everyone I was advised by an experienced and ardent runner to train smart, improve endurance and reduce junk miles as random running would not do any benefit. Please could someone explain or give me an insight as to what the advice meant? How do I train smart and what does junk miles mean? I have been running for a year now and I completed my first HM in 2 hours and 50 minutes (I am an anaphylaxis patient). My goal, this year, is to achieve a PB in the HM. Thank you for sharing your thoughts!!",3.1564705882352944,5.624924647058824,3.5429019607843166,87.82905882352941,77.0392156862745,6.04078431372549,29.807843137254906,7.1686216300943375,1.7574007843137252,422,20,80,5,10,131,74,102,0.022,0.7559999999999999,0.222,0.966,0,0,0,0,0,0,14,0,2,0,3,2,5,0,0,7,2,9,0,0,1,0,17,15,9,0,2,2,0,0,0,0,1,0,0,0,0,3,5,0,0,6,2,0,3,1,0,2,1,4,1,10,5,11,9,0,13,0,0,0,0,9,5,0,3,5,50,13,3,0.0,0.0,0.0,0.0,0.0,0.22119710225984102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1539330702649795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2373349366350733,0.0,0.0,0.1807306374132733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.198089815200492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21629739432543435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19254233584208105,0.0,0.0,0.0,0.0,0.0,0.21714585482774415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15172483729763184,0.0,0.0,0.0,0.22291973898781164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2465732135127552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4969522509061895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2535758418363968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1917947264447218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2084025633990529,0.0,0.0,0.0,0.0,0.0,0.17970514845216587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1608001801287692,0.0,0.0,0.2915377992003933 fitness,tshanzy,2018/01/30,"Is 12 hours too little time between lifting sessions? I'm doing a PPL routine and I generally lift before work but sometimes i'll end up having to wait until after. If I do the pull portion Monday night and the push routine Tuesday morning, is that adequate recovery time?",5.262647058823532,7.242688156862746,6.50406862745098,71.14080882352944,69.39215686274511,7.452941176470588,36.27941176470589,8.07648339933343,3.3950352941176467,220,12,32,3,4,74,43,51,0.0,0.943,0.057,0.4039,0,0,0,0,0,0,4,0,0,0,1,2,0,0,0,3,0,5,0,0,0,0,6,7,5,0,1,2,0,0,0,0,0,0,0,0,0,1,2,0,1,0,0,0,2,0,0,0,0,0,0,2,0,5,7,1,13,0,0,0,0,0,2,0,1,9,21,3,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3164236909491301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3293557330782683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3662051341583957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3726993142407549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3489634561693297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3677769792432254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4336666729358734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2707169857192615,0.0,0.0,0.0,0.0,0.0,0.0 fitness,yupyupyupyupnope1,2018/01/30,Joining the Climbing Team I decided to join my College Climbing Team and while I would not say I'm a beginning weightlifter I am still on the 3 days a week Grey Skull program. I have never climbed be for and don't know how this will impact my schedule. How should I adjust my workout plan to include climbing?,3.8188524590163913,5.6789771147540975,4.063081967213115,87.66183606557377,72.9344262295082,6.191475409836067,33.511475409836066,6.742157984588678,2.043856393442624,248,13,47,2,5,77,46,61,0.0,0.935,0.065,0.34,0,0,0,0,0,0,3,0,0,0,7,3,0,0,0,4,0,7,1,1,2,1,11,10,5,0,2,1,0,1,0,0,3,0,1,0,0,1,2,0,0,3,4,0,4,3,0,0,0,0,3,8,0,4,6,0,12,0,0,1,0,3,1,0,0,7,32,9,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33387983113202163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2845196297673375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3992895212490412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4117034140232492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41344351590834105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4152753737793196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3677660109749381,0.0,0.0,0.0 fitness,Cwall888,2018/01/30,"Lifting for Competitive Swimming I am currently a high school junior who is on the border of being able to swim on middle to higher ranked D1 teams(teams ranked 25-50). I have made a lot of progress in the past year and I now feel that adding in lifting would be of great benefit to me. My current club does not place much of a focus on lifting but my high school team does and I feel that it benefitted me a lot. I did a lot of research and put together a lifting program for general strength with a few swimming specific areas. It is basically an even split of push, pull, posterior chain and anterior chain movements with shoulder prehab, explosive movements and core circuits thrown in. Is there anyone with more experience in lifting that could look over this program and see how it looks? Also do you have any other advice for making the jump to the next level of competitive swimming in general? https://imgur.com/gallery/oAgiB Thanks",8.053333333333335,8.601616818713456,7.709409356725148,70.24692105263158,62.099415204678365,10.348771929824565,36.98304093567252,10.125756701596842,3.869967953216373,760,34,125,15,10,241,107,171,0.0,0.873,0.127,0.9634,2,0,0,0,0,0,19,0,1,0,5,6,5,0,0,12,0,12,1,1,3,0,23,20,9,0,2,2,0,2,0,0,1,0,0,0,0,9,9,0,0,2,6,0,10,1,0,0,0,2,5,10,5,26,14,6,31,0,0,3,0,3,15,0,3,6,88,19,7,0.1639708301378529,0.0,0.0,0.0,0.0,0.16023039748363746,0.0,0.0,0.0,0.0,0.0,0.13112741362021174,0.0,0.0,0.0,0.1115057872930929,0.0,0.0,0.0,0.0,0.11465221694408467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13091736543719382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2869839568671203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10830118686032217,0.0,0.0,0.0,0.0,0.16039493541029132,0.0,0.0,0.16581715697977584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18077841909486456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34648836932783444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2753884004139191,0.0,0.0,0.418206408392483,0.0,0.15515316412524696,0.10945180237137966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12053742687684585,0.0,0.0,0.0,0.1743848380601168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15652871105274413,0.0,0.0,0.17131461808186954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16483597333571806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33189446816866763,0.13066352224492514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15096231021513562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1164801731769834,0.0,0.0,0.10559183861393834 fitness,clever_username7,2018/01/31,"Is it okay to hit your weekly protein goal, and not necessarily your daily one? Long story short: I do PPLPPL and then rest day every Wednesday. Due to my living situation/daily schedule, my access to my protein goal is somewhat limited on some days. My goal is 180g per day, but is it okay if I simply get ~1200-1300g/week? I know this is usually the case with calories, as, over the long run (4-5 months), it probably won't matter if you ran a 300 cal deficit one day, and then a 700 cal deficit the next day to make up for it. Is this how it could work with protein? For instance, about 4 days out of the week, I am able to hit my 180g, but the other 3, I am limited to about 150g. Is it sensible to just get 200-220 on my better days to make up for it, or is there going to be some inefficiency here? The reasons for my dietary restrictions are complicated, and yes it sucks.",5.118688524590162,4.302510076502731,6.506562841530059,81.00804098360658,68.45355191256829,9.505792349726775,30.321857923497273,8.841846274778883,2.1210441530054642,676,22,150,10,10,232,104,183,0.086,0.853,0.061,-0.5323,0,0,0,0,0,0,31,0,3,0,7,6,4,1,0,8,3,15,0,0,4,0,27,25,13,0,3,7,0,0,0,0,1,0,0,0,0,11,7,0,3,2,0,0,3,2,1,0,2,1,0,15,3,25,19,4,29,0,0,0,0,3,7,1,6,19,96,26,4,0.15027933185183331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13290985670258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11998581814316235,0.0,0.0,0.6784241572184868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12661681857960513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15702949668379504,0.0,0.08540720747995842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08258959064171142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1326994032701601,0.2659849593481724,0.0,0.0,0.0,0.0,0.0,0.0,0.20062524189847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1199515289356768,0.0,0.0,0.0,0.0,0.0,0.15982377430627345,0.0,0.0,0.0,0.0,0.0,0.0,0.20366632904495946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16202653713734666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15451218213106055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16551145273070994,0.0,0.0,0.0,0.3616350459059434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10940514340633868,0.0,0.0,0.0,0.0,0.0,0.0 fitness,donmcde,2018/01/31,"Preparing for Officer Training School - Workout Critique Alright, I'm looking for input/advice on my plan to prepare to OTS. I'm 69 days out and have decided to aggressively attack cardio because my run time is less than stellar. I currently run an 11 minute mile and want to max out the PT test (1.5 miles in under 9:12). I've been weightlifting for ~3-5 years and am pretty muscular, but everyone I've talked have pretty much said the same thing: Muscle doesn't help you at OTS and it's all about cardio. We'll be tested on pushups, situps and running. I can currently do 55 pushups in the 60 seconds allotted and am confident I can get to the max of 67 in the time I have left. Same with the pushups. For running, I've decided to stop weightlifting altogether (while still keeping up my numbers for pushups and situps) and start following [this](https://www.military.com/military-fitness/running/improve-your-pft-mile-time) program which basically has me doing cardio 5x a week (run 3x a week and bike/swim 2x a week). The running blogs I've read still advise doing strength training for legs but I'm not sure how to balance that with such an aggressive cardio program without risking injury. There is also the [Couch to 5K Program](http://tombenninger.com/files/2011/09/VisualC25K.v1_0b.png) which is much easier and I can see squeezing a day of leg workouts in there without jeopardizing my cardio. I'd also be trying going to the gym 1-2 a week for maintenance so I don't lose all of the muscle I've built over the years as after factoring in the time at OTS would make 4 months without training upper body outside of push-ups. This is more rambly than I meant for it to be but tl;dr 1. Should I follow the much more aggressing [Cardio Program](https://www.military.com/military-fitness/running/improve-your-pft-mile-time) or [Couch to 5K Program](http://tombenninger.com/files/2011/09/VisualC25K.v1_0b.png) for going from an 11 minute mile to a 1.5 mile in 9:12)? 2. Should I just forgo weightlifting altogether and just focus on the exercises I'll be tested on or try to fit the gym in 1-2 times a week and do a short 'maintenance' workout? 3. Do you think trying to fit in a leg workout while on the Cardio Program has a high chance of causing injury? 4. Is such an agressive program even necessary? I have just shy of 10 weeks. The [Couch to 5K Program](http://tombenninger.com/files/2011/09/VisualC25K.v1_0b.png) should be enough right?",7.600733766233766,8.748971995454546,6.8172077922077925,74.17545454545456,63.13636363636364,9.376623376623376,34.35064935064936,9.424239791934726,3.212292207792208,1978,82,330,34,28,607,207,440,0.045,0.851,0.104,0.9787,2,0,0,0,0,0,122,1,2,0,3,15,9,4,1,31,1,34,13,5,3,3,48,51,24,0,5,12,0,4,0,0,5,8,1,3,0,7,16,0,2,4,12,0,10,6,6,0,1,3,7,18,3,61,38,12,65,0,1,2,0,7,31,0,3,24,197,25,10,0.0,0.0,0.0,0.0,0.0,0.1074219836830285,0.0,0.0,0.0,0.0,0.0,0.17582140601937354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1250608491408134,0.0,0.0,0.0,0.06701209554565872,0.0,0.0,0.0,0.0,0.0,0.0,0.12210706153616264,0.0,0.0,0.0,0.0,0.0,0.11292803414826587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1417910626087117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1135867165924087,0.0,0.07260749839274531,0.0,0.0,0.1050424934437615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.057433706005161914,0.0,0.12495110915380025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07368352853623898,0.11614671292347853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09771052568420996,0.0,0.0,0.0,0.0,0.0,0.0,0.1194388885774066,0.0,0.0,0.0,0.0,0.0,0.0,0.09231322121253648,0.12298316170248505,0.0,0.0,0.0,0.0,0.07337889634591385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08774479945807892,0.0,0.24243282872367056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.223675953069962,0.0,0.0,0.0,0.0,0.0,0.0,0.10995940055228144,0.0,0.0,0.0,0.0,0.0,0.0,0.0938793221858407,0.1045682727149108,0.0,0.0,0.11125467671558034,0.08759970002567544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07780877350968751,0.0,0.1755799242217333,0.09190611141874104,0.0,0.0,0.0,0.0,0.0,0.10360739607167133,0.0,0.0,0.08835729023827797,0.0,0.0,0.0,0.0,0.07303237613519672,0.0704384822542475,0.0,0.0,0.25640345651168794,0.0,0.0,0.0,0.0,0.22390505326384305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06483935694473386,0.0,0.5290736160111145,0.0,0.0,0.0,0.0,0.0,0.0,0.31790478511640824,0.0,0.0,0.0,0.0,0.07809087076434429,0.0,0.0,0.14158218344063944 fitness,Islesgreg,2018/01/31,"3 day juicing cleanse? So I’m not very knowledgeable on certain things regarding nutrition and fitness. My friend however told me that he did a 3 day juicing cleanse where all he had was the juice of several vegetables and fruits. He said it helped him lose stubborn belly fat( which i need to do) and made him feel all around better, which helped kickstart a diet. I’m 5’6 148lbs and I’ve been working out and eating healthier. I want to flatten my belly and help my diet as a result of possibly doing the cleanse. My question is do i have to prepare for it somehow? I’m worried i may pass out or that my body may go into shock. ",3.5846400000000003,5.257539984000001,4.5778,84.50590000000003,73.16,7.56,30.9,8.238735603445708,2.328520000000001,498,23,96,8,10,162,83,125,0.08,0.802,0.117,0.5752,1,0,0,0,0,0,11,0,0,0,3,4,6,1,0,5,0,11,7,2,2,3,26,21,9,0,2,2,0,1,0,1,2,1,1,0,0,7,10,6,1,3,0,0,2,1,3,0,0,7,3,12,3,12,12,2,11,0,1,0,0,12,7,0,5,2,60,19,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1894224604276667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18818974657537865,0.0,0.23635454070295026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2744555561083605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2177306795526804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10758974960540464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16439603265254502,0.0,0.0,0.0,0.1209297875275804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4278729581760794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2380503496907014,0.0,0.0,0.0,0.2013409273535855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1577762963219275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23988146635988705,0.0,0.0,0.0,0.0,0.0,0.0,0.2383662589483016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20240587037887287,0.0,0.0,0.0,0.0,0.0,0.0,0.2403848300898757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14136392687467494,0.0,0.0,0.0,0.0,0.0,0.0,0.20332378799272136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17556870230479146,0.12550524300028806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15490894898603985,0.21609201031761974,0.0,0.0,0.0,0.0,0.0 fitness,Wearblazen,2018/01/31,"Box squats vs regular squats I've recently gotten into squatting and am interested in hearing the different results people get from normal squats and box squats. I usually squat 2x a week and deadlift 1x a week for lower body work. Would it hurt to replace one of my days squatting with a box squat? My goals is to increase explosiveness and body control while jumping for what its worth.",6.566478873239441,8.202247619718314,6.401521126760564,74.45861971830986,65.76056338028171,9.060281690140846,35.32676056338028,9.3871,3.5257188732394376,315,15,51,6,5,99,53,71,0.076,0.83,0.094,0.0772,2,0,0,0,0,0,4,0,0,0,3,0,2,0,0,4,0,3,2,2,2,0,11,6,5,0,2,1,0,0,0,0,1,0,1,0,0,3,6,0,1,0,0,1,2,0,1,0,1,1,1,3,1,9,4,1,10,0,1,0,0,1,2,0,0,6,28,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5223771267468623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26373054629470777,0.0,0.0,0.0,0.15164644647104938,0.0,0.0,0.0,0.0,0.2456722235928345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1228514303102578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26502091648727144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25172322777786144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2303881852579813,0.0,0.0,0.0,0.0,0.15933757897470818,0.0,0.0,0.0,0.0,0.0,0.0,0.16301711315350115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2321732997587702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2589745128157782,0.0,0.0,0.0,0.37723173949773103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17118539681538195,0.0,0.0,0.1670373694274745,0.0,0.0,0.0 fitness,ThaDynamite,2018/01/31,"For the first time, study proves ‘muscle growth memory’ exists at a DNA level [Link to article](https://www.keele.ac.uk/pressreleases/2018/studyprovesmusclememoryexistsatadnalevel.php) [Link to study itself](https://www.nature.com/articles/s41598-018-20287-3) TL;DR - Muscle memory for hypertrophy exists. I know that its been a known phenomenon for a while around fitness circles, but its still pretty cool to have something more definitive like this.",18.478500000000004,20.05688585,13.253333333333336,35.66500000000005,40.5,14.66666666666667,38.33333333333333,13.5591,5.8918333333333335,381,11,40,10,3,107,48,60,0.0,0.755,0.245,0.9227,0,0,1,0,0,0,34,0,0,0,1,2,2,0,0,4,1,2,0,0,0,1,7,3,2,0,0,1,0,0,1,0,0,0,0,0,0,4,1,0,0,5,0,0,1,0,0,0,1,1,1,1,2,8,2,1,9,0,0,0,0,0,4,0,0,5,24,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4122865224188717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3939406573970426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2545257616879068,0.0,0.0,0.0,0.0,0.0,0.0,0.2262633694799881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.471172717486812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35654237761954416,0.0,0.0,0.0,0.0,0.3698585784311225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2700565521673138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,juaracam,2018/01/31,"Should I go from StrongLifts to PHUL as a beginner? So I started lifting this September and have been doing random routines while getting little results. During November I started StrongLifts and have been doing it till December when I stopped going to the gym for some reasons. My stats are currently these: Squat 105 Bench 50 (deloaded to improve form, was at 70) Row 75 Deadlift 110 OHP 50. So you can conclude I'm by no means strong enough to be considered an intermediate. I would like to get more muscular and stronger, and the only noticeable gains I had are more muscular legs, nothing else. My bench press sucks and it's because after squats I don't have the energy and focus to do it properly. So I'm asking you if it would be a good idea to start PHUL or stay on StrongLifts 5x5. ",5.201581818181815,6.76403534,5.461515151515151,80.19409090909092,68.93333333333334,8.921212121212124,32.96969696969697,9.339509955726095,3.0825333333333336,631,29,115,13,11,200,104,150,0.055,0.8340000000000001,0.111,0.8573,1,0,0,0,0,0,14,0,2,0,3,4,4,1,0,6,0,19,3,3,3,0,19,31,15,0,4,2,0,1,1,0,3,0,0,0,0,6,6,0,1,4,1,0,2,2,1,0,0,4,1,11,3,15,22,5,16,0,0,0,0,3,3,1,4,11,76,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19923506844369585,0.0,0.0,0.0,0.0,0.12991378134931322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17803140841998602,0.0,0.0,0.22020621416798192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22268904929115352,0.0,0.2422379264785221,0.1787519278110336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24058247865714305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1041179097050621,0.21359862374952876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2321462403591812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2044909367043604,0.2426344376318361,0.0,0.0,0.0,0.16208462806836293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21911915703298726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4525346613840061,0.22715372983010165,0.0,0.17817485584202788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3027835565280642,0.0,0.0,0.0 fitness,pharmerjoe,2018/01/31,"3 Day Hypertrophy Program? I'm male, 36 years old, 5'8"" and 158 lb. I've been lifting recreationally for a little over a year. Lifts are: Bench 190 lb, Squat 285 lb, DL 340 lb, OHP 135 lb. Strength standards say that I'm ""intermediate"" in my lifts. I've been doing a 3 day Greyskull for the past number of months, and I'm looking to change it up for a 3 day full body hypertrophy program. Any recommendations?",2.065462962962961,4.2882642345679045,3.800725308641976,85.84701388888892,79.49382716049381,6.519135802469138,24.939814814814817,7.6454224807358475,1.1886407407407409,317,12,68,5,8,106,56,81,0.0,0.932,0.068,0.594,0,0,0,0,0,0,17,0,0,0,1,0,1,0,0,5,0,4,1,1,0,0,3,8,2,0,0,0,0,0,0,0,0,0,1,0,1,2,2,0,0,0,0,0,0,0,0,0,0,2,2,1,1,8,6,1,13,0,0,1,0,2,5,0,0,8,23,3,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18710953228469607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3056265134764056,0.0,0.0,0.0,0.0,0.0,0.0,0.2910692560713513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5323415480076232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2757697797624051,0.0,0.0,0.2310543517469557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21961987125631574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28872070333356925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26265913747796577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2188080983089768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3543715535446285 fitness,BaskerviIle,2018/01/31,"How to transition from a bulk to a cut? I've been bulking since the end of the summer. I plan to continue until the end of March. Things have gone well, I've added lots of mass and my lifts have gone up consistently month on month. I've tracked my diet daily as well as every workout, it feels good to see the planning and hard work paying off. By body fat is creeping up and now I'm looking forward to revealing what's underneath. I'm used to generally being pretty lean. My question is, when I get to the end of my bulk should I taper off my calories gradually or is it best of jump off the cliff so to speak and drastically cut calories from day 1 of the cut? Before last summer I did a shortish cut but was already pretty lean. I reduced my daily calories by 300 to start with and then kept reducing a little more as fat loss become tougher over a number of weeks. This time around I'll be starting from a much higher daily caloric intake and body fat levels. Thanks.",5.192176870748297,5.427146040816325,5.951428571428572,81.48523809523812,68.18367346938776,8.370068027210884,29.59863945578231,8.07648339933343,1.9123619047619045,768,26,153,9,12,252,117,196,0.055,0.833,0.112,0.9004,0,0,0,0,0,0,15,0,0,0,5,7,10,4,0,13,0,11,6,5,2,0,19,24,16,0,1,2,0,2,0,0,1,3,1,0,0,5,8,4,1,3,1,1,4,0,5,2,0,6,5,11,5,35,15,4,35,0,1,2,0,2,13,0,3,20,94,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17048610995657482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13753091354130365,0.0,0.0,0.0,0.0,0.0,0.0,0.17062462273096554,0.13146158013451845,0.0,0.16213015189911814,0.0,0.0,0.3432122656322989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.099634761561138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4105030027962657,0.0,0.0,0.0,0.0,0.13016643756277996,0.0,0.0,0.0,0.0,0.0,0.07811595582437171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08071585751759816,0.0,0.0,0.12958082296473794,0.0,0.0,0.0,0.0,0.0,0.0,0.1383947677684517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1259318555492767,0.0,0.0,0.0,0.0,0.0,0.0,0.15484188499974816,0.0,0.0,0.1297346336959683,0.0,0.0,0.1313438404826461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24662858184119224,0.0,0.11356962674548267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3143484482175917,0.0,0.0,0.0,0.0,0.1730667486662774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12311037189940825,0.0,0.0,0.0,0.0,0.12779763844253167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2187009097292989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14223576583632935,0.0,0.0,0.10263782848647043,0.0,0.0,0.0,0.09008571056235264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.133431755802754,0.0,0.0,0.0,0.0,0.12392441528567286,0.0,0.2778142877475665,0.0,0.0,0.0,0.0,0.0,0.0,0.11247224443010943,0.0,0.0,0.0,0.0,0.0,0.0 fitness,anderspeterj,2018/01/31,"Increasing my bench by 15 kg in a month. Friday last week I attempted to see what my 1rm in bench was and I got 85kg. Now my goal is to increase my bench by 15kg, so I can 1rm 100 kg before march. So should I focus on volume when doing bench press or more sets but less reps and volume? ",0.09395833333333314,1.6373763125000025,2.3981250000000003,96.86770833333335,82.75,5.516666666666668,15.354166666666664,6.42735559955562,-0.6890333333333336,220,3,55,2,6,75,44,64,0.0,0.971,0.029,0.1655,0,0,0,0,0,0,5,0,0,0,2,4,0,0,0,1,0,5,0,0,0,0,5,7,7,0,1,2,0,1,0,0,1,0,0,0,0,1,2,0,0,0,0,0,2,0,0,0,0,2,2,8,0,7,4,4,12,0,0,1,0,0,3,0,1,6,32,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.428488095948904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4027388208914445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4104644181851987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4019326837984763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4012680266946506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4039213334649131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,zrotten,2018/01/31,Snap versus Steady I was wondering if snapping up explosively during an exercise is any different than slow and steady. Is it better for explosiveness with a snap? Will you make better strength gains with controlled reps? Is there really an upside to one and not the other? Thank you!,4.4026666666666685,7.696037,4.652000000000001,76.55266666666667,79.0,8.133333333333335,24.333333333333336,8.841846274778883,2.561133333333334,230,8,36,6,6,72,41,50,0.037000000000000005,0.75,0.213,0.8785,1,0,0,0,0,0,5,0,2,0,5,1,4,0,0,4,0,5,1,0,2,0,10,8,3,0,1,3,0,0,0,0,1,1,0,0,0,2,4,0,1,1,1,0,0,1,0,0,1,1,0,3,4,6,6,0,2,0,0,0,0,2,1,0,2,1,26,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22323720331525296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5806623802138497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3681865883921293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3429758863286031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2191250772928634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.222446585841454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21030037831144408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3022300882899918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3559985538577505,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Xx-staypuft-xX,2018/01/31,"Advice on diet after Keto for Powerlifting I'm prepping for a powerlifting meet in April and I've decided to come off Keto for it. I've noticed my explosiveness is not where i'd like it to be while being on keto, so i'm going to try and incorporate some carbs back into my daily routine. That being said, I do enjoy Keto and the mental clarity / general wellness I have while on it. So I was hoping on combining a few ways of eating. I've read keeping all your carbs pre and post workout is the best option for fueling and refilling glycogen for high intensity workouts. I also want to combine this with intermittent fasting. Either a 6 or 8 hour window. My thinking on this is that fasting from my final meal to my first meal (somewhere between noon and 1pm) will provide me with the same benefits as keto does. My first meal would also be low carb, high fat to continue producing ketones that the fasting produces and my final meal (post workout) will incorporate all my carbs. On top of this, I wanted to eat a more whole food, low glycemic carb approach such as yams, quinoa, sprouted brown basmati rice and some fruits. Does anyone have any thoughts or experiences with such a combination? I know I may be over-thinking this all, but I want more explosiveness in my lifts but i'm not willing to sacrifice my general wellness over it. edit. Forgot to mention I was going to go for a moderate amount of carbs. i estimated 25% which puts me around 160g of carbs. Not sure if this is an optimal amount or not.",5.235309278350513,6.37210286597938,6.507180412371131,74.3244819587629,68.45017182130584,9.11896907216495,32.41941580756014,9.3871,3.0890314776632297,1198,52,212,24,20,405,157,291,0.025,0.89,0.084,0.9237,2,0,0,0,0,0,31,0,1,0,6,11,10,0,0,11,0,19,10,1,2,4,49,36,22,0,6,11,0,0,1,0,5,1,1,1,0,13,14,10,2,4,4,0,6,4,2,2,2,5,3,23,8,40,21,14,42,1,2,1,0,4,18,0,9,16,150,36,4,0.0,0.0,0.0,0.0,0.0,0.12945494808059768,0.0,0.0,0.0,0.0,0.0,0.21188354755072047,0.0,0.0,0.0,0.09008887284441516,0.0,0.0,0.0,0.0,0.0926309678120694,0.0,0.0,0.11793257750194265,0.0,0.0,0.0,0.10186660177718304,0.0,0.0,0.0,0.0,0.0,0.13902639204459435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11411716720161827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23186295371944896,0.0,0.0,0.0,0.0,0.2711139976001147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12958788321080256,0.0,0.0,0.0,0.0,0.0,0.2902440595449815,0.0,0.2253696620353865,0.16019166093399592,0.0,0.0,0.0,0.0,0.0,0.2258691209219477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2799383548084019,0.0,0.13157950883680292,0.13046311611671962,0.0,0.0,0.0,0.0,0.0,0.0,0.11775160535762595,0.0,0.0,0.07280587039419091,0.0,0.0,0.0,0.0,0.0,0.0,0.06472154898611834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13350561264060518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15082589235024432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2537526074898361,0.0,0.0,0.0,0.0,0.1331759310661965,0.0,0.0,0.13251280605161805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12601592198418168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12485796314095768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1697717683189712,0.0,0.10517190516973073,0.0,0.0,0.0,0.0,0.0,0.08994315704434859,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2344150228586587,0.10515404130339244,0.0,0.0,0.2382253864044705,0.0,0.0,0.14790579024412148,0.0,0.0,0.0,0.0,0.0,0.0,0.09410782852601522,0.0,0.0,0.0 fitness,probably_not_a_shark,2018/01/31,"Lost my drive For the past 3 days I have had no drive for my workouts at all. I just can't seem to focus or keep my energy. Pre workout doesn't help. Not sure if it's because of recent heartbreak or just that I need more rest. Has anyone else had this problem? What helps fix it?",-0.10978571428571726,2.0128077833333364,1.519523809523811,99.43500000000002,87.83333333333334,4.095238095238095,16.9047619047619,5.288315135182226,-0.8180238095238095,217,5,51,1,7,70,49,60,0.213,0.6890000000000001,0.098,-0.8191,0,0,0,0,0,0,6,0,0,0,1,2,4,0,0,1,0,6,0,0,0,2,12,10,3,0,3,6,0,0,0,0,0,0,0,0,0,5,0,0,1,1,2,0,2,4,3,0,0,3,0,6,1,5,7,3,6,0,2,0,0,2,1,0,4,3,33,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20293755375025088,0.2973778482384676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17692324870916598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18717617491580732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2424523004625698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3890739168454634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25797228838116465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3168234355193695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21520397733366745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27706009146090604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27771363624146617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2865699208766104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2642170820646377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27354102202053715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Jeemz,2018/01/31,"Gain per month & tracking macros at work Hey guys, So I have been lifting for a couple months following the Greyskull LP variant with added accessories. Lifts are still really low but I was weak AF so that's fine. Anyway I have two topics I need advices on. First I have decided to try a somewhat lean bulking for a few months, just to get to know my body, what calories I need, understand how I react to the amounts I eat, etc. I am skinny anyway, so I don't mind if I'm doing a bit more than lean bulking. So I set a goal of 2200 calories per day. From mid December to today (1.5 month), I have gained around 2kg/4.4 lbs. That is roughly 3 lbs per month. Is this too much ? How much should I aim for per month ? Every source I have read says something different from the others. Also, do you guys have any tips on how to track my macros if I eat at the cafeteria at work everyday ? I recently started to work but I feel like I am blind and don't know how much I am eating anymore. I usually eat half greens/ rice or pasta + meat, and try to have nice size portions. I definitely want to avoid meal prep because it's time consuming and my time is very limited, and also because lunch is a nice way to get to know my colleagues. Thanks!",2.8968725099601613,4.37716835856574,3.97222908366534,88.93659063745022,74.57768924302789,7.251075697211156,26.095816733067732,7.908726449838941,1.388818167330678,962,34,205,14,20,312,147,251,0.06,0.8240000000000001,0.116,0.9308,1,1,1,0,0,0,35,0,1,0,8,16,8,0,1,10,0,22,12,2,5,0,31,36,19,0,6,6,0,2,1,0,1,2,1,0,2,6,6,9,2,6,1,0,1,2,3,0,3,2,5,26,5,25,33,10,27,0,1,2,0,5,8,0,4,17,123,32,6,0.0,0.0,0.0,0.0,0.0,0.10180524341161463,0.0,0.0,0.0,0.0,0.0,0.16662828615780426,0.0,0.11288093034946355,0.0,0.07084719251436852,0.0,0.0,0.0,0.10332034523547874,0.0,0.0,0.0,0.09274388454637857,0.0,0.0,0.0,0.0,0.0,0.12701650937071635,0.0,0.0,0.0,0.0,0.0,0.1137395362776661,0.11572248710884706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1152751735704024,0.0,0.0671886384311481,0.0,0.0,0.0,0.0,0.10884780083987222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4264159373930074,0.0,0.0,0.0,0.0,0.11619023960293945,0.0,0.0,0.08777765482892923,0.0,0.0,0.0,0.0,0.0,0.0526774453950658,0.07442749450098002,0.0,0.0,0.0,0.08861698081567809,0.0,0.0,0.0,0.0,0.10886137491446067,0.0,0.0,0.0,0.0,0.0,0.0,0.2063127111376601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17176676829672993,0.0,0.0,0.0,0.0,0.0,0.0,0.05089796215750873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10519391312086318,0.0,0.4989414844520882,0.0,0.2297568178596099,0.1544989604421675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10420998714426873,0.0,0.0667415250093191,0.0,0.1028669530600352,0.0,0.0,0.0,0.0,0.082849544196455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08020423493796149,0.0,0.0,0.0737404100643546,0.0,0.08319971532237892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09591659871530307,0.0,0.0,0.0,0.0,0.0,0.0,0.1214984838614359,0.0,0.09875215912206943,0.0,0.0,0.14146519900356544,0.0,0.10177047460082078,0.10845692179643532,0.0,0.0,0.11474152747643772,0.08596089090887363,0.06144912140040922,0.0826946588703728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2275367606490618,0.0,0.0,0.0,0.0,0.0,0.0 fitness,reddit4rms,2018/01/31,"Should I have a separate abs day or incorporate abs workout towards the end of other body part work outs? Currently I am doing the following - * Sunday - Chest * Monday - Back, wings * Tuesday - biceps, triceps * Wednesday - rest * Thursday - Shoulders * Friday - legs * Saturday - rest Currently I often do abs workout towards the end of other body part workouts. I was wondering if I should do abs on Wednesdays. Thank you.",3.706568627450977,6.820735147058822,4.320000000000004,74.18333333333338,94.58823529411764,6.3843137254901965,32.13725490196078,7.492282038375204,3.4779078431372548,322,18,42,7,12,102,48,68,0.0,0.961,0.039,0.3612,2,0,0,0,0,0,21,0,1,0,1,2,1,0,0,4,0,8,7,7,0,0,7,11,2,0,3,2,0,0,0,0,2,0,0,0,0,2,1,0,0,1,3,0,1,0,0,0,0,1,0,6,1,6,8,4,18,0,0,0,0,1,4,0,4,13,34,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19031299999934012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5498356558369807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15961767673484348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4384248667991928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5360389518536928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22786567795884025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2684042885542487,0.18018368360395415,0.0,0.0,0.0,0.0,0.0,0.0 fitness,grapplerXcross,2018/01/31,"Feedback and advice on my very simple split. Male, 31, ~180lbs. Independent pro wrestler. I have two general targets right now, overall strength and chest/arms growth to even out an uneven physique. This is why my i do this very simple split. Been lifting for about two years, more seriously for almost a year. I lift during lunch breaks, one hour to get there and get out. I have a nagging knee injury that is mostly all good, but seems to get aggrevated whenever i push my squat numbers. I've been focusing on my deadlift, reaching all the way up to 460lbs. Recently I managed a squat PB at 285, but started feeling the knee again. If i were to keep off the squats for a bit longer, pushing deadlifts again; what big point will i be losing out on? Edit: bench recently reached ~230lb x2. typical program: Basic upper - bench going at 60%x5, 70x5, 80x5, 90x2-3, 100x1 then: 2sets at 80% x7 extra work: one or a few sets of slow pull ups x10, a few sets of dips x10. basic lower - bascially same as bench for deadlifts (had squats here for a bit). extra work: clean and jerk for warmups or warm-down. usually doing 10ish at 60%ish or 5ish at 80%ish Thanks!",3.3366438356164347,5.5803866255707835,3.605614155251143,88.7152705479452,75.43835616438356,6.389132420091324,25.561872146118716,7.365786028017652,1.209903926940639,897,32,175,11,20,277,149,219,0.066,0.8370000000000001,0.097,0.6952,1,0,0,0,0,0,49,0,0,0,4,9,7,2,0,11,0,12,3,2,1,2,23,21,12,0,1,6,0,1,0,0,1,0,0,1,1,4,7,1,1,2,0,0,5,0,4,0,4,4,1,12,3,29,15,11,39,0,1,0,0,1,18,0,7,12,98,16,6,0.0,0.0,0.0,0.0,0.0,0.16191258896430905,0.0,0.0,0.16591689508055496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36178613535372894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10943819542264356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08377900074808976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25970214980995343,0.0,0.09416674726818547,0.138974832344224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16317353031309348,0.0,0.0,0.0,0.0,0.0,0.0,0.14727492120491836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18536729101020666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22455476885503167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1566327713309435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3272022958872506,0.0,0.0,0.14150031105528202,0.0,0.0,0.0,0.0,0.0,0.15084003861906312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1172778562744176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15254719994975874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3237145842502928,0.0,0.0,0.0,0.18248664953646107,0.2734269852970341,0.0,0.1315188281323325,0.0,0.0,0.0,0.0,0.1495115207013974,0.0,0.0,0.0,0.0,0.241251922243256,0.0,0.0,0.0,0.0,0.0,0.21340080573949954 fitness,paradoddle,2018/01/31,"Absolute nooblet in need of advice Hi everyone, I have been reading on Nick Ludlow's diet and exercise plan - https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan As a beginner, I'm a little worried about the supplements that are recommended. Especially side effects if any, and whether the sheer number of pills daily could impact me in a negative way. I plan to skip all these for the first few months in any case Where I live, a lot of the food in the diet plan are not available here - Turkey, Blueberries, Beef (India :/). What are some good substitutes for these foods? Finally, how will all this change if I prefer to work out in the mornings? Thank you very much for all your valuable time. ",8.024784205693294,10.377274214876037,6.914490358126724,69.43516988062444,63.04958677685951,9.34471992653811,29.973370064279145,9.725611199111238,2.9494400367309463,584,20,92,12,9,177,89,121,0.046,0.857,0.098,0.6545,1,0,0,0,0,0,31,0,2,0,6,4,3,0,0,10,0,7,6,0,2,3,17,10,7,0,5,4,0,0,0,0,1,2,0,0,0,5,3,4,0,2,2,0,0,2,0,0,1,1,0,7,3,17,7,7,16,0,0,0,0,3,10,0,4,5,64,12,2,0.0,0.0,0.0,0.0,0.0,0.2008930544062758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2796065983119523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21747925819051836,0.0,0.0,0.0,0.0,0.164141073295323,0.0,0.0,0.132583846799116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19644309876677865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2252058206727108,0.0,0.17486855639002266,0.4971828814980334,0.0,0.0,0.0,0.0,0.0,0.0,0.1724330315129823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2060478936991844,0.18153330798165032,0.0,0.0,0.0,0.0,0.17477907661647826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16409416552400286,0.0,0.15112695366080905,0.15243698175903778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20563835334499544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1892729474283637,0.0,0.0,0.0,0.0,0.0,0.0,0.11987693713362713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16962727415077453,0.0,0.16318199384275447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14966666845008744,0.20877923112004754,0.0,0.0,0.0,0.0,0.0 fitness,magnet598,2018/01/31,"Squatting with tight calves and general inflexibility - try to have good form but it is very difficult. Ways to squat with better form right away in addition to daily stretching alone? I feel that despite emphasizing good squatting form, I still am unable to do squats well due to my tight calves, hips, and leg muscles in general. Generally my weight shifts forward onto my toes, though I know squats should go through the heels. Also my chest tends to push forward and I find it difficult not to fall backwards when squatting low. Is there something I can do to squat with better form right away rather than holding off till I can increase my flexibility?",7.178141025641025,8.761101461538463,6.2505021367521385,76.29831730769233,64.2991452991453,8.926923076923078,33.42841880341881,9.188382445141503,2.9821803418803423,529,22,90,9,8,160,76,117,0.093,0.74,0.16699999999999998,0.8759,0,1,1,0,0,0,11,0,0,0,2,8,8,0,0,1,0,9,6,5,0,0,20,13,8,0,2,3,0,4,0,0,1,0,0,0,0,3,7,1,3,3,0,0,6,1,3,1,0,0,4,11,5,20,12,5,22,0,1,0,0,0,13,0,0,6,60,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22042139858265528,0.0,0.1701952133216567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3999101604134144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3764509276470804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10761016947341673,0.0,0.0,0.0,0.19451720883689366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12095273925215545,0.3570132163803018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11696246156008895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3635009326259425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16384225258896468,0.0,0.0,0.0,0.0,0.16996145881477853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20909842254021546,0.0,0.0,0.0,0.0,0.0,0.0,0.14449347273007868,0.0,0.0,0.0,0.0,0.0,0.0,0.17560202415693135,0.0,0.16892972293642647,0.0,0.2591622015769409,0.19135426476676948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,theyoloman427,2018/01/31,"Beginner needing some clarification 17M, 63kg, 170cm, skinnyfat. So I've been doing the Phrak's GSLP from the wiki for 2 weeks now, and I've been having tons of fun. There's just something so satisfying about pushing off something that's literally forcing you down. Anyways, I've just been wondering if it's normal to have these sort of imbalances in terms of weight I can lift in different exercises. Here are my PR's. Bentover/Pendlay rows : 60 lbs Bench Press : 50 lbs Squats : 20 lbs Deadlifts : 106 lbs Overhead press : 20 lbs Also, if my personal goal is to just get strong, should I stick with this program or do something like Ivysaur's 4-4-8? I'm really confused because the wiki states that I should stick with Phrak's GSLP for 3 months then move on to the 5/3/1 for beginners. But some posts on this sub recommend otherwise. 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Now that I'm older I'm looking to transition to a more muscular look; so I'm cutting 1 of those hours and dedicating it to weights. Messed with weights, but never really knew what to do. Was wondering if someone could offer the best plan for 1 hour with only LA Fitness resources. It would be greatly appreciated. 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Currently running a modified reddit PPL with 5/3/1 on the main compounds (flat bench, squat, DL, OHP, bent over row) and some other slight modifications. What day(s) should I add rack pulls to my routine and at what rep range? Should I do 5/3/1 on them as well? Looking to hit traps and upper/mid back more as pull-ups and straight arm pull downs don’t seem to be doing much. Opinions appreciated, thank you. ",4.643752151462998,6.852643530120488,4.246333907056801,85.73734939759039,71.5301204819277,7.152495697074013,25.110154905335627,7.957251820313856,1.313056454388985,355,11,68,5,7,107,64,83,0.0,0.8759999999999999,0.124,0.8534,1,0,0,0,0,0,21,0,1,1,0,2,2,0,0,2,0,6,1,1,0,0,11,10,6,0,2,0,0,0,0,0,2,0,1,0,0,3,6,0,0,1,0,0,4,1,0,1,0,0,2,5,2,12,6,4,13,0,0,1,0,2,7,0,3,2,38,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3532760822266874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2962966664978581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3858085159349585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3377365619472474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41825109783740816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4229847355856206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4130859856304779,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,King_INTJ,2018/01/31,"Got strong. Got injured and took 5 months off. Been back into lifting for 3 months and nowhere near where I was before - am I doing something wrong? Hi fittit, I would appreciate some advice, because I feel a little lost. I lifted a lot last year using Starting Strength and 5/3/1 and my lifts got up to here: Bench: 195x5 Deadlift: 265x5 Squat: 220x5 Press: 120x5 Weight: 165 lb Height: 5'8 Then I broke my wrists in an accident and, after not lifting for about 5 months, doing too much long distance running (which ate up my muscle), I decided to get back into it with the fittit recommended plan of 3 months of Phrak's GSLP then 6 months of 5/3/1 for beginners. Pretty soon I'll be finishing my third month of Phrak's, and my final lifts will look like this: Bench: 190x5 Deadlift: 225x5 Squat: 195x5 Press: 105x5 Weight: 170 lb Height: 5'8 I am pretty disappointed that I wasn't able to get to where I was before my 5-month hiatus. But the weights I'm at actually feel really hard! Is that normal? Did I do something wrong? I feel like I should be at where I was before after lifting for 3 months. What's more, I'm about to start 5/3/1 for beginners, using the above numbers to set my training max. I'm already feeling disappointed - as you know, progression is slow for 5/3/1. Even by the end of 6 months, I still won't be at my previous numbers! Can someone help me figure out what's going on? Am I programming correctly? Any help or guidance would be appreciated. Other information: I aim to do about 20 min of cardio once a week - intentionally minimal, so as not to hinder lifting progress. I aim for about 3500 calories a day and have slowly been gaining weight. Food has been dirty but I don't care too much. I would estimate my bf at around 18-20%, but it seems stable. I also do easy yoga twice a week.",2.5402539682539675,5.0113284000000045,3.507952380952382,87.22865873015877,79.28571428571429,6.174603174603175,22.865079365079364,7.3871296695380915,0.9822698412698404,1420,46,276,20,36,454,193,350,0.066,0.831,0.103,0.8765,0,0,2,0,0,0,64,0,1,0,7,18,11,0,0,10,0,32,9,1,3,1,38,56,17,0,5,6,0,11,2,1,6,2,0,0,0,9,12,6,0,9,1,0,3,5,6,0,2,14,12,32,5,45,32,5,55,0,4,1,0,6,20,0,4,33,163,41,1,0.08205032238761581,0.0,0.08006927874901529,0.0,0.0,0.08017862542243287,0.0,0.0,0.0,0.0,0.09054457106525056,0.06561561316941138,0.0,0.0,0.0,0.055797032849022016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07304218260350516,0.0,0.0,0.0,0.12618326650386286,0.0,0.0500171149639319,0.0,0.20945634318019096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08365577204150525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.052915670086200135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07267223180948611,0.0,0.0,0.054193464101999884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16594843334208007,0.05861676670814234,0.0,0.08988211758755947,0.0,0.0,0.09921557552074167,0.0,0.0,0.0,0.08573581389071933,0.0,0.046631089063303495,0.0,0.1968694147589181,0.0,0.0,0.0,0.0,0.0,0.07350097253354665,0.0,0.0,0.0,0.0,0.0,0.10999320309970448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04509271138292575,0.06688196385655533,0.0,0.0,0.0,0.0,0.0,0.08017128599343785,0.08223597842550437,0.0,0.0726119533399702,0.0689016059038529,0.0,0.0895676193674777,0.06975624994665584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5894260607165239,0.0,0.1206328555719828,0.0,0.0,0.0,0.0,0.0,0.08039189500689747,0.0,0.0,0.0,0.08738091550997487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16694935098313154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0525635375400873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07469553190709048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06952097189566675,0.12633269358010224,0.0,0.0,0.1161512809932923,0.0,0.06552549344747223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09116092719552896,0.0,0.0,0.0,0.0,0.0,0.14173026880278924,0.0,0.0,0.0,0.0,0.13163163884038753,0.3996607527302705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17485858465622,0.17941829411092364,0.0,0.05283771749213508 fitness,DRUNKEN__M0NKEY,2018/01/31,"Need your opinion on P90X Hey guys, so I've been doing P90X for the last few weeks. I've modified the program so that I'm only doing the resistance workouts 3-4 times a week. No cardio. I've been trying to gain mass, and have been eating 3000 calories a day to meet this goal. I was, however, wondering if P90X is th right program to be trying to gain mass on. I of course, increased all my weights and do only 3-5 reps per exercise. Is this good enough for me to gain muscle on, or should I be looking at an alternate workout routine? I'm 173cm, weigh 68KG and am 23 yrs old.",2.019752066115704,3.4753992809917382,3.8546198347107454,88.97829338842978,76.85123966942149,6.823471074380167,25.32314049586777,7.554174236665415,1.2012604958677682,447,16,97,6,10,151,83,121,0.018000000000000002,0.851,0.131,0.9257,1,0,0,0,0,0,17,0,1,0,4,2,1,0,0,6,0,14,5,0,0,1,10,19,7,0,3,2,0,1,0,0,1,2,0,0,1,3,3,3,0,1,3,0,1,1,0,0,0,4,2,6,1,12,12,4,14,0,0,1,0,4,7,0,4,6,52,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15331503679122374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24325532060293,0.0,0.0,0.0,0.2456368026723496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19939515415094586,0.0,0.0,0.0,0.2353883159202678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1937802305561508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19963183357435169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17627246479083006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2494557793937602,0.0,0.0,0.36160605141395336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2030186031481648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13862123833914733,0.0,0.0,0.0,0.0,0.32280371646666234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3813824811974953,0.2894889307318307,0.0,0.0,0.0,0.0,0.0,0.0,0.25780611656800306,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kast1k,2018/01/31,"Weight goes up, calories stay the same, what happens? So if weight and volume continues to go up, and muscles continue to get visibly bigger, despite being calorically status quo, will BF drop? Will body weight stay the same? Will I top out until I change calorie input, or will the less dense fat be converter to denser muscle (rationally that shouldn't effect total body weight tho, right)?",6.767391304347825,8.642342550724642,6.3804057971014485,73.8975652173913,65.52173913043478,8.998260869565216,29.74202898550725,9.3871,2.8604759420289856,312,11,49,6,5,97,53,69,0.044,0.929,0.026,-0.3094,0,0,0,0,0,0,13,0,0,0,2,2,0,0,0,3,0,7,7,3,1,1,10,10,7,0,2,2,0,4,0,1,5,1,0,0,0,2,3,5,0,1,0,0,1,1,0,0,0,0,4,2,0,7,3,4,13,0,0,0,0,1,6,0,2,3,31,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3680575476317642,0.0,0.0,0.0,0.0,0.0,0.0,0.17526332280869675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08655891280048215,0.0,0.09415753321399163,0.0,0.0,0.0,0.0,0.0,0.1465068087460348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14148646549331528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3531773107883872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8069953191194764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hastagelf,2018/01/31,"P/P/L but 5 days a week instead? I've been following the reddit recocmended PPL (https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/) for about 2 and a half months now, but there is a slight issue because I can only workout from Monday-Friday since I use my school gym and It's closed on the weekends. That's only 5 days, yet this is a 6-day program. As I've really never lifted before I still went with because I really like the idea behind this program, I made it work by doing the most natural thing to someone who knows nothing about lifting, by skipping legs, so I don't do the 2nd leg day so I'm only getting 1 leg day per week. Now, I realize that's not really the best idea because I'm barely progressing my squats compared every other lift, and now I think I really shouldn't skip this leg day. Is there any way I can incorporate the leg days into the other days, to make it fit my 5-day schedule? Or is there a 5-day version of this PPL out there? My main goal overall is muscle hypertrophy. 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Please critique what I have going on Hi &nbsp; Male, 28, 5'8 168 lbs &nbsp; I have roughly 25 lbs of fat I would like to lose but I also want to build all the muscle I can to take advantage of the beginner stage. Ive been eating keto and using protein powder to make sure I hit my protein macro. &nbsp; &nbsp; My diet looks something like this: &nbsp; 1400 calories 184g protein 14g carbs &nbsp; &nbsp; Currently 3 weeks into 5x5 after 6 weeks of messing around lifting. &nbsp; Not at maximum effort yet because I want to work up with great form, Bench 135 Squat 160 Row 130 Dead 190 Ohp 85 &nbsp; I like to throw in pull ups or dips if I have energy after lifting and cardio on my off days. &nbsp; So that's about it. Am I stunting myself by not eating enough? &nbsp; Any advice/ thoughts are appreciated. &nbsp; Thank you for reading! &nbsp; **Edit: my lifts and flexibility have been steadily improving, and I am already noticing an improvement in my physique.",5.157609075043631,7.118926994764402,6.365528795811522,72.1043839441536,69.6282722513089,9.700663176265273,34.72286212914485,10.047579312681364,4.057835322862129,820,42,133,22,15,275,132,191,0.042,0.7390000000000001,0.218,0.988,1,0,1,0,0,0,58,0,1,0,4,5,9,0,0,4,0,12,5,1,2,2,20,22,9,1,4,5,0,1,3,0,1,2,0,0,1,4,7,4,0,1,1,0,3,2,2,0,0,3,2,19,7,26,17,3,23,0,1,1,0,3,11,0,2,11,79,23,3,0.0,0.0,0.0,0.0,0.0,0.06480516056784202,0.0,0.0,0.0,0.0,0.07318353782588331,0.05303446304794592,0.0,0.9341215189474948,0.0,0.04509849918153297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0590370606493513,0.0,0.0,0.0,0.0,0.0,0.040426823848627995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.042769609461672194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1357196955942254,0.0,0.0,0.0,0.06852419918873617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03769003519677739,0.0,0.0,0.07311580486991989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09719884260353306,0.0,0.0,0.0,0.05569039891187837,0.07419285390211601,0.0,0.0,0.0,0.0,0.04426776528368349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0755034575075511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07279722493085539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06633592458840504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05105481946897969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06250390942558484,0.0,0.04986286608309369,0.0,0.0,0.061056684042634826,0.0,0.0,0.0,0.0,0.0,0.052649066743334236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05727744008266805,0.0,0.0,0.07823212332994664,0.0,0.10639256342841737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.048280277828554416,0.0,0.0,0.04711038881667445,0.0,0.0,0.0 fitness,Shoopman,2018/01/31,"Straining in neck/collarbone area during upper body lifts? I've been going to the gym regularly for a while now but recently I noticed that I get very tense or strained on the left side of my neck near my collarbone during strenuous upper body lifts (Bench and OHP). Does this happen to anyone else? It's not painful necessarily, but it just feels very tight and uncomfortable. I generally do not feel this sensation passively, only during and slightly after lifts. My first thought would be that it's a breathing issue, possibly carrying too much pressure in my head and neck during lifting. Problem is, I don't know how to fix this. I believe it is a result of bracing the abs, which is pretty mandatory during any compound lift. Is there a solution besides ""don't do that lift""? Has anyone had luck with any specific breathing techniques/rhythms that can maybe reduce pressure? If this sounds like something else, please let me know. It doesn't feel like a super serious thing, but you never know. 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Long story short, ex gym rat 2.5 years removed from lifting. I used to spend an hour and a half a day, 6 days a week in the gym. Consuming 4k calories and all the protein I could binge on a program I developed when I was 18 that worked well for me. Made it past the 1000lb mark and then along came our daughter and sad bod began to set in. Was rowing religiously for a year but that stopped with a relative motion knee injury and I've been staying ""in shape"" by doing home improvement projects on the farm. I'm in a position now where I can dedicate 45 minutes 5 days a week to getting back to the gym. I'm not as concerned with aesthetics as I once was, and thus have been looking at raw strength programs. 5x5, 5/3/1 and the like. I don't have an issue with squatting every day, ive always been ""top heacy"" so nothing really scares me about the programs floating around here. My question becomes - can I accomplish a fulfilling session of 5x5 or 5/3/1 in 45 minutes (including warm up and stretch) per session? Should I be looking at other programs I don't know about or aren't frequently mentioned in this sub? To clarify further - I currently work ~60 hours a week, and try to spend as much time with wife and kid as possible. The 45 minutes i have is the time I have between dropping my daughter off and my work day beginning. Lastly: https://imgur.com/a/pXYpq Current dad bod picture since If I'm committing to putting a half naked picture of myself on the internet, I'll be more likely to come back with results. Thanks. ",5.15077362175154,5.999688905362781,5.5217485353762985,82.36065194532075,68.46372239747635,8.561754544088929,34.338140303439985,8.704169506293173,2.8279458915427367,1281,61,246,20,21,409,191,317,0.027000000000000003,0.867,0.106,0.972,2,0,0,0,0,0,48,1,0,0,6,11,8,0,1,26,0,22,2,2,5,2,38,37,22,0,4,5,5,1,2,1,1,0,0,1,2,5,20,0,1,2,3,2,5,4,2,1,2,9,3,21,6,43,24,3,57,0,1,2,0,12,21,0,4,30,146,26,12,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10637670433397084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11380853727932536,0.0,0.0,0.0,0.1966087605553394,0.0,0.0,0.14119399222209114,0.0,0.0,0.0,0.0,0.0,0.14200620399501845,0.0,0.0,0.0,0.14621982843081827,0.0,0.0,0.0,0.11012654987094166,0.0,0.0,0.0,0.10207327588920463,0.0,0.0,0.4122450067214171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10771434203722953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06679337352445837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08569134374993609,0.0,0.12823826312525954,0.0,0.2518017790953828,0.0,0.0,0.0,0.0,0.13343624090724754,0.0,0.0,0.0,0.0,0.07025988739010232,0.10421017288327844,0.0,0.0,0.0,0.0,0.0,0.1249165409013637,0.0,0.0,0.11313818815458106,0.2147140379602437,0.0,0.0,0.0,0.0,0.12096937387910547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09398027517195692,0.094794933299923,0.0,0.0,0.0,0.0,0.0,0.12267005998847128,0.0,0.0,0.13615001394880727,0.0,0.0,0.0,0.0,0.0,0.0,0.12204185636116645,0.0,0.0,0.0,0.0,0.0,0.14412524652673644,0.0,0.0,0.0,0.0,0.0,0.12851883878486772,0.14321488173262492,0.0,0.0,0.0,0.0819003363321891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12799445334440054,0.0,0.0,0.0,0.0,0.0,0.0,0.10575413137591484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13626502041578942,0.0,0.10688356465488638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1177018609258039,0.0,0.0,0.0,0.0,0.0,0.0,0.14909408633850108,0.0,0.0,0.0,0.0,0.08679789213742356,0.0,0.0,0.0,0.0,0.1104164333930856,0.0,0.0,0.0,0.0,0.3076469734774746,0.0,0.11494738495412035,0.0,0.0,0.0,0.0,0.0,0.0,0.2792165330728197,0.0,0.0,0.0,0.0,0.0,0.16465508358644107 fitness,JaredWilson11,2018/01/31,"Not running at the same intensity anymore On Saturday I knocked a 30 minute run at 6 speed fairly easily and improved greatly since 2 weeks prior to that. On Sunday I tried running again, but it ended up being too painful and decided to stop before I hurt myself. Of course, this was due to the soreness from the previous day. But today, on Tuesday night, I was not able to perform like I did on Saturday and felt noticeably more out of breath and tired after a much shorter duration. Am I still sore from 3 days prior? How do I organize a running schedule where I am not always still fatigued from the last workout?",7.92189265536723,7.061259211864411,8.180000000000003,71.44451977401131,62.8135593220339,10.917514124293788,39.15819209039547,10.125756701596842,4.061656497175141,489,23,85,9,6,161,83,118,0.152,0.7709999999999999,0.078,-0.9033,0,0,0,0,0,2,10,0,0,0,1,6,5,0,0,7,0,7,6,1,1,0,15,8,7,0,0,5,0,1,1,0,0,5,0,0,0,3,5,0,1,2,1,0,4,3,3,0,0,4,1,9,2,18,3,3,34,0,2,0,0,0,9,0,0,22,62,12,0,0.2174821245950806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1809625497928627,0.0,0.0,0.0,0.0,0.0,0.0,0.2156838284081576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1850612697150505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2805159570331229,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19262461027671401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2088169453627748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2397748101454227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2328191124513231,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17727695849748995,0.0,0.0,0.0,0.0,0.0,0.10625078063071908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1598743853913617,0.0,0.0,0.0,0.0,0.2040922412893245,0.0,0.0,0.2476048403133155,0.0,0.0,0.0,0.0,0.23141631419905745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1799034608633148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3473630112694888,0.1818247943663902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24996370930909065,0.20614762459877686,0.0,0.0,0.14765608669846744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1744510420306446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ana30671,2018/01/31,"Has anyone here had a BAD experience with gzcl method? Specifically for squats. I feel like my strength has regressed with them the most. I have only run it a few months too. Was previously doing 531 with success other than stagnated bench (but kept resetting it so that's likely why) Otherwise my training max may have been set too high on squats. Others care to share experiences?",3.838586956521741,6.929862913043483,4.362155797101451,79.15019021739131,79.28985507246377,7.507971014492752,24.56702898550725,8.472884824447931,2.133476811594204,307,11,52,7,8,97,59,69,0.055,0.7490000000000001,0.196,0.8728,0,0,1,0,0,0,8,0,0,1,2,4,7,0,0,3,0,9,0,0,0,0,8,12,2,0,0,1,0,1,2,0,1,0,0,0,0,5,3,0,1,1,0,0,1,0,1,0,0,4,1,5,6,7,7,2,5,0,0,0,0,2,2,0,2,3,36,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21159608916061556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25267165498564603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30853710125059897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5920328792340583,0.0,0.0,0.15301170299115904,0.21618887547699492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3197303368549968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2956857079948477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24154514219002576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23015304543299595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.273063801132056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Kakkakuolema,2018/01/31,"Keeping diet on point while traveling? I’m about to go to Thailand for 3 months and I’ve been struggling to plan a diet when most of my eating will be street food, restaurants etc. I’m supposed to hit 4000 kcal with 200g of protein daily. So far I’ve come up with: eating same high calorie high protein breakfast every day, made out of groceries by myself. Mass gainers post workout. Combining the two to make a base diet of around 2500kcal and then eating out hoping to hit 4k. What’s been your experience keeping true to your dietary goals on the road?",4.6397222222222245,6.125823342592592,4.971296296296298,83.46583333333334,70.2037037037037,6.511111111111113,30.16666666666667,6.6274283507984215,1.6591444444444443,443,18,80,3,8,140,78,108,0.027000000000000003,0.916,0.057,0.4871,0,0,0,0,0,0,10,0,2,0,2,4,3,0,1,4,0,4,8,0,2,1,16,15,6,0,1,0,0,0,0,0,1,0,0,0,0,1,8,8,2,0,2,0,3,0,1,0,1,3,0,4,2,22,8,3,22,0,0,0,0,2,13,0,2,5,45,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16114593035715624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.155932461309302,0.0,0.0,0.0,0.0,0.0,0.0,0.11674274484377008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5556850995060966,0.0,0.0,0.0,0.0,0.2018848396400029,0.0,0.0,0.15251692250289142,0.0,0.0,0.17707202238224035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2188897655208262,0.0,0.0,0.0,0.0,0.0,0.10287767920988786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3825145484292372,0.0,0.17979342787700026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3217972912716296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17128523715779612,0.1208320696018558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14448821450433105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17112214736320935,0.0,0.17336685452257813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18924111628694187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17682996450550315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ShamelessDistraction,2018/01/31,"Help with overhead press? I'm a total gym noob, 18 years old, 5'9"", 150lbs, doing the phrak's variant of greyskull LP. Going back for the second time of non-""hey! lets go w/ friends and wander around to different machines"" working out at a university gym. I got through the squats (3 sets, one test set of 20 and two more of 15) and barbell rows (3 sets 10, just the bar) with some minor posture problems I think I can work through, but I couldn't complete the overhead press set (also just the bar). Barely one. The bar wobbled and it was tough enough that I felt it wouldn't be safe to continue. I just couldn't hold it straight up. Also unsure which way my palms should be facing. Tried to do push ups to sorta compensate in the meantime, got charlie horse, resolved to eat more bananas and stretch. Is there something I can replace the overhead with until I have the strength to do them? Is strength the issue? Edit: Palms not pals ",4.126404761904759,5.776691338888893,3.912063492063492,89.915,71.7222222222222,6.0317460317460325,29.523809523809533,6.18269132825596,1.2503809523809521,731,30,144,4,14,221,120,180,0.068,0.848,0.085,0.7248,1,0,1,0,0,0,33,0,0,1,5,9,7,0,0,13,0,16,7,3,0,1,28,23,9,0,5,5,0,3,0,2,2,0,0,0,0,5,10,4,2,3,5,0,3,4,2,0,4,4,3,10,5,23,12,5,22,0,0,0,0,4,8,0,2,6,90,15,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3138023919143736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17465973801424114,0.0,0.0,0.0,0.15086581125991874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20571213344089395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20498740667489898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20076174368379934,0.0,0.0,0.0,0.20272721145495995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1883829205614816,0.0,0.0,0.0,0.0,0.0,0.15158375584841852,0.0,0.0,0.0,0.2230101431477348,0.0,0.3138383801358781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13150883059605947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2047819911898544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2006279551486417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20587906204461154,0.0,0.2659006103515807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18773705438188387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1510444675723258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12571713942365714,0.0,0.0,0.11440589028678187,0.0,0.0,0.0,0.0,0.1332070287811771,0.0,0.191659045966265,0.0,0.0,0.0,0.0,0.0,0.0,0.15573455354087107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2856721044049048,0.0,0.0,0.0,0.0,0.0,0.1263464694715179 fitness,My3centsItsWorthMore,2018/01/31,"Can i substitute some leg days with a heavy sporting load? So I usually go to the gym around 3 times a week broadly speaking for a back day, chest day and leg day. However I have a high sporting schedule with 2 basketball games, 1 touch game, and 1-2 rugby trainings a week plus the other occasional activities. Objectively i focus speed, jumping and endurance for sporting ability rather than bulk. So sometimes when I'm busy, I justify missing leg day because of the rest of the running i do during the week, and because i don't want my legs to be in recovery while trying to perform. Is there any validity to this or am i just making a BS excuse.",8.283809523809524,6.776336746031745,8.895238095238096,68.69142857142859,62.492063492063494,11.89206349206349,41.63492063492063,10.864195022040775,4.588263492063492,514,26,93,11,6,174,86,126,0.031,0.936,0.033,0.0459,1,0,0,0,0,0,13,0,0,0,1,8,1,0,0,11,0,7,5,5,1,0,14,12,10,0,2,3,0,1,0,0,0,0,1,0,0,2,8,0,0,0,6,0,3,1,1,0,0,0,2,9,0,14,11,2,22,0,1,0,0,4,4,0,2,15,58,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1367022726360476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17895274802899036,0.0,0.0,0.0,0.15457398376713552,0.0,0.2450830424896975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6482147875511689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1142457855724359,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2123914313280096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13418415753570456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1988165079361054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11721790431091494,0.0,0.0,0.0,0.0,0.13648116118910475,0.0,0.0,0.0,0.0,0.0,0.22139801190540287,0.0,0.11856834757736764,0.0,0.4837446525779858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Bob3729,2018/01/31,"Starting a quick mini cut (4/5 weeks) and I have questions about my lifts. So I started lifting seriously about 4 months ago and I feel my lifts have progressed well Dead:135 -> 295 Squat:95 -> 210 Bench:95 -> 150 I found my maintenance to be around 2600/2700 so I was eating 3200 Cals a day, I’m now eating about 2200 cals a day making sure my carbs are low, getting most in before and after my workouts and keeping protein intake high. My question is at this level should I expect my lifts to stagnate? or could I keep trying to push more weight on the bar just with slower progress. Any input is greatly appreciated :) TLDR: I’m starting a mini cut, should I expect lifts to stagnate at this level or could I keep trying to push more weight on the bar?",3.670590094836669,5.889575205479453,3.9036986301369865,87.0782349841939,74.34246575342465,5.31422550052687,26.299262381454163,5.873414542411696,0.8686750263435191,604,22,111,3,13,187,87,146,0.057,0.843,0.1,0.8002,1,0,0,0,0,0,27,0,0,0,2,12,7,2,0,6,0,11,6,0,1,1,25,23,8,0,6,3,0,3,0,0,2,0,0,0,0,2,6,6,3,4,3,0,2,0,4,1,0,2,3,16,3,16,16,3,23,0,1,0,0,2,10,0,5,11,66,18,0,0.0,0.0,0.0,0.0,0.0,0.0,0.13507685417519424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10362452923649068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13565168970856262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12966528773655958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24332818397401995,0.0,0.0,0.19654670228623286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3118482836304746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0770485785917002,0.0,0.0,0.0,0.0,0.0,0.0,0.16707826226412845,0.0,0.0,0.07961295520115537,0.0,0.0,0.0,0.0,0.1680009533996874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1609992406185191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40633058068440864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10171572050343426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12162932316717576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34140392562574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32356886733690066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14361759941489738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2069138399114106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1222311107865837,0.37111881440037614,0.13700911521546852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AFaceWithNoName,2018/01/31,"Question about calf press I have recently made the switch from a PPL program to a PHUL. In the PPL, the only calf exercise was the standing calf raise. I was able to max out the machine on this at 290 lbs for sets of 15 (this was one of my reasons for switching). Today was my first day on lower hypertrophy and the PHUL calls for calf press, which I got up to 410 lbs with relative ease. My question is, is this a reasonable amount of weight to push? I was nervous about going higher because I felt I would be approaching my decline leg press weight, and that seemed off. I was worried that something was wrong with my form, causing me to push more, but as far as I can tell from youtube videos and training in the past I wasn't doing anything wrong. Any input is appreciated.",5.848431372549019,5.9013109673202635,5.847843137254905,83.41529411764708,66.77777777777777,8.630065359477124,32.03267973856209,8.167268648758528,2.1522366013071896,610,23,124,7,9,192,93,153,0.073,0.8859999999999999,0.041,-0.4118,1,0,1,0,0,0,16,0,0,0,1,4,3,0,1,10,0,16,4,1,4,0,16,21,6,0,1,1,0,6,0,0,1,1,0,0,0,6,6,2,0,6,2,0,4,1,3,0,2,11,6,15,0,27,8,3,20,0,0,0,0,4,9,0,3,5,82,21,1,0.1665894078418905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11328650992669408,0.0,0.0,0.0,0.0,0.0,0.0,0.13708888831641836,0.0,0.0,0.0,0.0,0.0,0.0,0.10155135679343542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17010641121896344,0.0,0.0,0.17113321101797338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1074363864601638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1599519562359652,0.0,0.0,0.14170086520807362,0.0,0.0,0.0,0.0,0.0,0.0,0.0946765995309566,0.0,0.1332367676831854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15763092566336742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11288529412142682,0.12669875146997725,0.0,0.0,0.0,0.0,0.15902843976949124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3732365251198949,0.0,0.0,0.0,0.0,0.3425633133763191,0.16448694274795742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1516567402386634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1282486649787786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14560648517918856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15790727984592892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4057220386073039,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16917963010573045,0.0,0.11834033564726705,0.3642787316634872,0.0,0.0 fitness,rykertest,2018/02/01,"Best approach for physical agility test after injuries In 3 months I have a physical agility test for my job. The Combo of me getting older and some injuries this past year has turned my conditioning to garbage, so I need to reassess. I have been lifting 3 days a week with a pretty well rounded program for almost 2 months, but I am looking for an exercise or two to include on my off days or as a finisher to really get my butt into shape. I was thinking tabata stuff might help but figured I’d post up here to see what you folks might think. I need to be a machine for approx. 5 minutes. Thank you. ",5.74592857142857,5.698682783333336,6.53404761904762,78.75000000000001,67.0,8.857142857142858,35.476190476190474,8.418075326091056,2.884119047619047,474,22,90,6,7,157,85,120,0.0,0.884,0.116,0.9011,1,0,0,0,0,0,9,0,2,0,1,3,3,0,0,7,0,9,2,1,0,0,16,19,7,0,2,4,0,1,0,0,2,1,0,0,0,3,3,0,0,3,1,0,1,0,0,1,1,2,3,13,3,20,14,2,18,0,0,3,1,3,6,1,6,10,63,16,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18936969454839606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1984627849592828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24392492113966985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.197607831556054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12675868673820362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.187665811169566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1588075777847607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40123874084709454,0.0,0.0,0.30189693051800337,0.0,0.0,0.2804502935465477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1805300834653498,0.0,0.0,0.0,0.0,0.0,0.0,0.18111830578527466,0.19239625618716105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1211508493457744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1506988489083287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21648953150621525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17411015704382293,0.0,0.0,0.0,0.24235238685642946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2057010107253122,0.18473625579413155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15169531573219427,0.0,0.17003560596849562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12178279185989532 fitness,EinsteinTheory,2018/02/01,"Why doesn't close grip dumbbell press get recommended much? Most programs always recommend skull crusher, rope pulldown, close grip bench press, etc. But I never see much program recommend close grip dumbbell press. This is close grip dumbbell press I was referring to. https://www.muscleandstrength.com/exercises/close-grip-dumbbell-press.html",13.842,19.326746977777788,8.373333333333337,51.06000000000003,57.00000000000001,8.044444444444443,35.66666666666667,8.841846274778883,3.985800000000001,294,12,31,5,5,78,31,45,0.0,0.748,0.252,0.8443,0,0,0,0,0,0,18,0,0,0,0,0,0,0,0,0,0,3,1,1,0,1,8,5,1,0,0,1,0,8,0,0,0,0,0,0,0,1,4,0,0,1,0,0,0,2,0,0,0,1,9,2,0,1,4,4,5,0,0,1,0,0,4,0,1,1,13,3,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3285293025920449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4403386302849499,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2062818223139171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5804893929166711,0.0,0.304516414719574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31462754212351784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35627170167569194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Schism169,2018/02/01,"Questions about iifym and macros Hi guys. I've been trying to do some research on iifym and I had a few questions. According to a calculator, my maintenance tdee is 2390 and to ""lose 1lb a week"" I should be eating 1890. In that example should I eat 1890 on ""training days"" and less on ""rest days?"" Also I read somewhere that for iifym as long as you hit your protein and fat the rest you can fill with either more protein or fat or carbs. Is this true or am I supposed to be trying to get as close to all 3? Any help is appreciated! ",2.4284913353720725,3.9809674862385336,3.748012232415899,89.76240570846075,75.97247706422019,6.6793068297655465,24.037716615698265,7.3871296695380915,0.8544731906218144,412,13,91,5,9,135,72,109,0.025,0.883,0.092,0.8021,0,0,0,0,0,0,14,0,3,0,1,2,2,0,0,4,0,12,4,2,0,2,18,14,12,0,2,4,0,0,0,0,2,2,0,0,1,3,7,4,0,2,1,0,1,0,1,0,0,2,0,9,1,16,7,8,10,0,1,0,0,8,5,0,6,4,61,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18251213783092068,0.0,0.0,0.0,0.1552014110361848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2943735981633813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.46706406297109204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11923859220417847,0.0,0.0,0.0,0.0,0.0,0.0,0.2259794830738823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15297498320076894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2019727043004315,0.0,0.255326359488367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5113303904086519,0.0,0.22828762121481425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3099007556780069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1830690185651305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,KingOfCook,2018/02/01,"Having workout days complement each other vs oppose each other, whats your opinion? 184lbs, 6'3 inches I normally go to the gym 4 to 5 times a week for around an hour and a half, depending if I want to do abs day at the end of another workout. My days are chest/push day, arms day, back/pull day, leg day and finally ab day. Normally I do them in that order so the previous day, warms up the preceding day's muscle while also exhausting muscles I may use to cheat. Like exhausting chest muscles so the next day I will engage them less for arms. I've been doing this for years and it has worked out very nicely for me but is there any evidence this actually works or is it just in my head? Recently I tried doing it in the reverse order to give my muscles more time to recover; doing Chest/Pull, Leg, Arm, Back/push. I haven't been doing this long enough to notice a difference but I was curious what you opinions on this whole thing were?",4.239918166939443,5.172258212765961,5.427659574468085,81.90653846153847,70.59574468085106,9.188870703764321,27.227495908346967,9.466822959209583,2.2712671031096563,736,24,148,16,13,245,119,188,0.031,0.902,0.067,0.6412,0,0,0,0,0,0,23,0,2,2,2,6,7,1,0,10,0,18,9,7,2,0,22,22,11,0,4,6,0,1,1,0,2,2,0,0,0,13,7,0,1,0,3,0,1,1,3,0,1,4,1,16,4,20,16,6,35,0,0,0,0,5,9,0,6,24,97,29,2,0.0,0.0,0.10858062136714122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0889802451156497,0.0,0.0,0.0,0.07566543113471108,0.1166732368227227,0.0,0.0,0.0,0.0,0.0,0.0,0.09905129279309664,0.0,0.0,0.0,0.17111503559401686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7893386915137927,0.0,0.0,0.0,0.0,0.11625041848967765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09854960865509196,0.1149686390650372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12188764941974307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10673752362876532,0.0632356467377604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11419212648052135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10957566252602333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05435947585001398,0.0,0.0,0.09846786602199524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11833380379166072,0.0,0.2180362318509896,0.0,0.1266783101023806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10986281991658432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0739209050480699,0.0,0.0,0.0,0.12976146036732228,0.0,0.0,0.0,0.0,0.0755430447790263,0.0,0.0,0.0,0.0,0.09609903382155836,0.0,0.0918069953163586,0.06562820767623477,0.0,0.08925174149292668,0.0,0.0,0.0,0.0,0.12422572325296193,0.0,0.0,0.0,0.16200752146967676,0.0,0.0,0.0,0.0,0.0,0.07165235264452847 fitness,4_base,2018/02/01,"Advice on getting me out of a slump.. (Begginer/Intermediate running 5/3/1 BBB) I've asked questions about programs and 5/3/1 before but and I want to find out what you would do in my situation. 1st cycle of 5/3/1 was overall good. Hit 4-8 reps on all my 95% sets. I take a deload and when I start the 2nd cycle I find myself struggling. Im performing the same or even a lil worse then what I was doing in cycle 1. Deadlift and military press are fine, but my bench went down from 4 reps to 3 on a certain weight and I could only grind out 2 reps for my heavy 95% set on squats. I'll admit, my eating has been just decent at best. I'm a perma bulk sort of guy and my weight has pretty much stayed the same the past month, which could be a factor. People say not to run 5/3/1 if you're not lifting intermediate or advanced weights but I honestly enjoy the program even though my maxes are light and I've got about a year's training under my belt. It's supposed to be deload week right now, but I feel like I need to skip it because people say it's good to skip the deload on your first few cycles especially if you're lifting lighter. Any advice on what's going on? Should I skip deload this week? TL;DR : 2nd cycle of 5/3/1 is much harder than it should be, not hitting reps and struggling with progression as a beginner. ",2.59247292710522,4.358221643122679,3.9296686600937454,87.72004687247455,76.0631970260223,6.1652497171488605,22.476321318894453,6.8959733430537185,0.6088401810247293,1038,29,213,10,23,341,154,269,0.042,0.8079999999999999,0.15,0.982,0,0,0,0,0,0,38,0,2,0,5,8,10,0,2,14,0,18,4,0,0,2,41,32,20,0,9,12,0,5,1,0,3,0,2,0,1,9,12,4,0,5,0,0,5,3,2,0,1,5,8,22,8,32,17,7,35,0,0,0,0,8,16,0,6,12,129,31,2,0.0,0.0,0.0,0.0,0.0,0.2439954035277047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08489930747700651,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1167138082939756,0.0,0.0,0.0,0.0,0.07610473542429716,0.0,0.10623443323459876,0.0,0.13101778313951434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19935814870517374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12774824413290153,0.0,0.0,0.0,0.0,0.0,0.16491871833003566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06312570018624082,0.08918974085106324,0.0,0.0,0.22821328255849416,0.1061936265213106,0.0,0.0,0.0,0.0,0.06522668727739676,0.0,0.07095264687434845,0.20942917727971586,0.09985045275114283,0.0,0.0,0.12361679889953753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1348547007422689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06099326714021864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09965058834886296,0.0,0.18355180148642256,0.09257145048335694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09495072506834996,0.0,0.0,0.0,0.0,0.11917927751781915,0.17310447641796134,0.0,0.0,0.0,0.0,0.0,0.0,0.12701288543922995,0.0,0.0,0.0,0.0,0.13985567446780695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10661748328550237,0.0,0.19856450700253608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14033171553841722,0.0,0.0,0.0,0.0,0.0,0.0,0.08836637734465615,0.13306882710833784,0.0,0.0,0.0,0.26103151239679945,0.0,0.0,0.0,0.0,0.0,0.09386837424973203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12266019461989836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0736371854242098,0.0,0.2002872627627226,0.4560850201168067,0.0,0.11573314697387507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12722835974039345,0.08868675140182836,0.0,0.0,0.08039649054253623 fitness,Minicorndogz,2018/02/01,"How important are amino acid profiles in whey protein? I read the profiles of bodytech and cytosport whey for example and saw that non essential aa’s can make up more than half the listed serving size of protein. Bodytech (10g essential/14g non) Cytosport (13g essential/27g non) How does this apply in regard to its effectiveness*? Is it bad? It seems to me that whey is a waste of money. Note: I know almost nothing about protein absorption/digestion. And this would be used as a supplement only.",4.1081763285024175,6.8054463152173925,4.557536231884062,80.59422705314013,74.97826086956522,8.001932367149758,31.961352657004827,8.841846274778883,3.1296990338164257,399,20,68,9,9,126,66,92,0.078,0.901,0.021,-0.7219,0,0,0,0,0,0,16,0,0,0,1,3,1,0,0,4,0,6,0,0,5,0,12,11,6,0,1,0,0,0,0,0,1,0,0,0,0,7,3,0,0,3,1,1,0,0,1,1,1,1,2,3,0,12,8,1,3,0,0,1,0,0,3,0,2,0,39,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3587206292867241,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2991112812968397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3134938833370947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19687660036651727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23912466005572186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3437361668855898,0.0,0.0,0.0,0.0,0.2724538782070509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3583319671781824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32612371120369155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3094000408843385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2544798825666581,0.0,0.0,0.0 fitness,SackNicholson,2018/02/01,"Deadlift Setup I have been deadlifting on and off for a couple of years now. I have switched back and forth between a lifting focused workout to a long distance cardio style routine. I have never been able to perfect my deadlift form (which im sure is impossible even for competitive lifters) but I have watched countless videos and read up on this subject. I am a big fan of starting strength's explanations of lifts but I find Joe Defranco's video on the deadlift setup to be the most simple. If I do an RDL and just pass my mid point and lower the weight to the ground, would I be in the perfect deadlift setup stance? I completely understand hinging at the hips for an RDL, but I feel like conventional deadlift setups are just so different depending on who explains it. Is the starting strength method just geared toward getting you into the position you would just be in if you lowered the weight to the ground through a hip hinge on the RDL?",7.570391061452515,7.576702491620113,7.01446368715084,76.65420949720674,63.18994413407821,9.61810055865922,39.1290502793296,9.120678840339163,3.57592469273743,762,38,136,11,10,237,106,179,0.025,0.845,0.129,0.9553,3,0,1,0,0,0,11,0,3,0,4,8,6,0,0,18,0,16,5,2,1,4,27,22,11,0,4,9,0,3,1,0,2,1,0,0,0,4,6,2,0,4,4,0,1,1,0,0,0,2,4,15,6,25,15,2,25,1,0,1,0,5,17,0,4,8,99,19,1,0.20271273081532198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1558735772868598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21254044148876614,0.0,0.0,0.0,0.2242977809893923,0.0,0.0,0.0,0.0,0.0,0.0,0.2117916584965974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13388984687422312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10249764753628468,0.14481801539838485,0.0,0.0,0.18527576351444225,0.0,0.0,0.0,0.0,0.0,0.10590903519158584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2189645349598038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09903520086082504,0.0,0.0,0.17939438777393218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15634455484822934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19162905316552825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20276758775919126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28696222845556896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19105434978681346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21103110182717189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.493698990010845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2880026157176484,0.0,0.0,0.13054035244712026 fitness,wabbajack02,2018/02/01,"Is 3xGym + 3xMMA per Week too much? I'm doing a RPT Fullbody Workout in on Tuesday, Thursday and Sunday and would be going to do MMA on Monday, Wednesday and Friday. Is anyboy here who is doing something similiar? Is that too much to recover from? Especially while cutting? I'd be super happy to hear your experiences and for any tips how to handle it best. M, 27y, 185cm, 82kg, ",2.5159428571428606,4.6435284800000005,5.108571428571427,77.52000000000002,77.53333333333333,6.419047619047619,25.380952380952376,7.447530270364453,1.5834952380952378,296,11,52,4,7,105,60,75,0.022,0.8170000000000001,0.16,0.9183,0,0,1,0,0,0,13,0,1,0,2,4,4,1,0,1,0,10,0,0,1,0,6,13,6,0,1,0,0,0,0,0,1,0,1,0,0,3,4,0,0,0,1,0,1,0,1,0,0,0,1,1,3,9,10,3,11,0,0,0,0,3,3,0,0,7,36,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22481965245134916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3469447907846517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32339069127519604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18788786251424394,0.0,0.0,0.0,0.0,0.0,0.0,0.35193034166657283,0.0,0.0,0.0,0.0,0.3726107505003513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4860587611762645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2545123890438127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2651877508950383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2348490844003439,0.0,0.0,0.0 fitness,uconnscienceguy,2018/02/01,"Dieters Can Have Weight Loss 'Ripple Effect' on Spouse, new study says https://today.uconn.edu/2018/02/weight-loss-ripple-effect-helps-others/ Here's some extra motivation for anyone thinking about taking that bold first step to losing weight. A new study out of the University of Connecticut has found that when one person in a relationship commits to losing weight, there's a good chance their partner will shed a few pounds too, even if they aren't actively participating in a weight loss program. The psychologist behind the study says this ""ripple effect"" is likely caused by partners sharing the dieter's habits - counting calories, monitoring their weight, and eating lower fat foods. Researchers are exploring whether the effect might extend to family households. The researchers tracked the weight loss progress of 130 couples over six months in a randomized, controlled study. Approximately 1/3 of the untreated partners (the ones who weren't focused specifically on losing weight) lost 3 percent or more of their body weight after six months. The study also found that a couple's weight loss is interlinked. If one person steadily lost weight, their partner often did too. Alternately though, if that person struggled to drop a few pounds, their partner also struggled. Would love to hear feedback from folks about whether they have experienced a weight loss 'ripple effect' in their relationships or families. Let me know! 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I've been struggling to find a good pace for myself. I seem to be either tiring myself out or don't run hard enough to feel any resistance. Any advice?,0.5857500000000009,2.9912160750000005,2.2800000000000007,92.965,88.25,4.2,18.0,5.6839178017228535,-0.29090000000000016,153,4,31,1,5,50,30,40,0.073,0.8079999999999999,0.119,0.1916,0,0,0,0,0,0,5,0,0,0,0,1,2,0,1,1,0,4,1,0,1,0,8,6,2,0,0,2,0,2,0,0,0,1,0,0,0,0,1,0,0,4,0,0,1,1,1,0,0,1,2,5,1,6,4,2,2,0,0,0,0,0,1,0,2,0,20,5,0,0.0,0.0,0.0,0.0,0.0,0.27956119212661656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3890983398185393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2956046501060729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14465433153857804,0.0,0.0,0.0,0.5229572066421065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23995644844090666,0.0,0.0,0.0,0.0,0.0,0.0,0.2562780216757738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2604431272855852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29908055534323624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3288152586999943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DeathsPerSecond,2018/02/01,"Is using only a Rowing Machine a plausible way to exercise? Hi, I just recently acquired a rowing machine from my friend who no longer wanted it, and was wondering if it would be a good starting point for working out? (I did a reddit search and found a similar question but the guy was in very different circumstances). I'm just coming out of a bad few months and am still getting over the agoraphobia that comes with it. I've lived a pretty sedentary life over the past few years as my health fluctuated, and I'm definitely feeling the effects. My back is always aching, I feel like shit cause I don't eat half of the days, weight fluctuations/hormones out of whack etc. but I'm finally feeling good enough to want to do something. I used to be pretty good at rowing in school even though I was a bit overweight and regularly used to beat the sporty kids at 1k/5k races, so snapped at the opportunity to get a rowing machine for free. Would it be viable to do like an hour of rowing a day or will I cause problems? I don't think I'll be able to go into a gym for a little while yet but I do want to make a start. Any and all help will be greatly appreciated. TL;DR sedentary, unfit and just got a rowing machine, could I use this as a work out every day?",5.513957503320054,5.622476039840636,6.4029322709163345,78.96062682602924,67.48605577689243,9.083771580345283,30.67755644090305,8.841846274778883,2.3212595484727756,990,35,197,15,15,329,145,251,0.08199999999999999,0.718,0.2,0.9834,1,0,1,0,0,0,25,0,0,0,6,9,12,1,0,24,0,22,7,1,8,1,46,47,17,0,8,8,0,4,2,1,4,4,0,0,2,7,15,3,0,8,2,1,3,3,3,0,1,6,4,13,10,32,31,6,33,0,0,0,0,7,14,1,4,17,127,20,3,0.10845921661680573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09024675671187343,0.0,0.0,0.07375598652444186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08339844279042241,0.09055891553052814,0.0,0.0,0.0,0.0,0.0,0.0,0.1184093738547288,0.0,0.0,0.0,0.0,0.0,0.0,0.22283498386336856,0.0,0.18685602296003906,0.0,0.0,0.0,0.0865958590617406,0.0,0.0,0.20984166633215495,0.0,0.0,0.0,0.0,0.11331679699703773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1109808554721042,0.0,0.0,0.0,0.11206736374127824,0.12096069642686333,0.07163628967216645,0.0,0.09138156780731424,0.0,0.0,0.0,0.0,0.0,0.1645207162688566,0.07748328602222218,0.0,0.11881177035908518,0.0,0.0,0.0,0.1189199328660569,0.08379532171342463,0.0,0.11333092838639693,0.0,0.06163987224695845,0.2729113352564941,0.08674474346645611,0.1195766692146988,0.0,0.1073916763843832,0.0,0.0,0.0,0.0,0.0,0.11528707548204525,0.0,0.0,0.07269792667607948,0.0,0.0,0.0,0.10681048092209522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07660795221654994,0.10597538950465572,0.10870462830860196,0.09577147533760194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07239736929133729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08657111194225008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08248812159656183,0.0,0.0,0.0,0.0,0.10353659467690772,0.0,0.0,0.0,0.0,0.1025290168198082,0.0,0.0,0.2206840301830134,0.0,0.10378082256512963,0.0,0.0,0.121499144668618,0.0,0.0,0.0,0.0,0.0,0.10709039179170887,0.0,0.0,0.0,0.0,0.0,0.0,0.10976651757743064,0.0,0.0,0.0,0.0,0.11133182725632812,0.0,0.0,0.0,0.0,0.0,0.08349720378951819,0.0,0.0,0.15353598351579878,0.0,0.08661567049266264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06949628661682694,0.10656062964849082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3746957593322015,0.0,0.08949021247691727,0.19191616812599274,0.08608987778943461,0.0,0.1320741067561928,0.0,0.0,0.0,0.0,0.0,0.0,0.11761939386049905,0.15791920288014008,0.0,0.0,0.15409263127526313,0.0,0.0,0.06984417952612489 fitness,sennacheribbo,2018/02/01,"Good resource showing which part of the chest is active depending on the arms positioning for push-ups? Hi, I've found a few articles talking about which part of the chest and arms muscles get active depending on the positioning of the arms while doing push-ups but they are little bit too generic. I wonder if anyone knows of a good resource, maybe an infographic, where this is well defined?",8.307083333333331,8.44313554166667,7.818888888888887,71.065,61.63888888888889,10.533333333333337,36.05555555555557,10.125756701596842,3.6818222222222223,317,13,53,6,4,100,49,72,0.0,0.83,0.17,0.8888,0,0,0,0,0,0,8,0,0,1,0,4,3,0,0,8,0,4,5,5,2,0,8,8,4,0,1,2,0,0,0,0,0,0,0,0,0,3,1,0,0,3,1,0,0,0,0,1,0,1,0,2,3,8,7,4,5,0,0,0,0,3,4,0,4,1,35,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1769926861255962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2763497527081668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2775413210099851,0.0,0.0,0.13224871061387253,0.0,0.0,0.4246228011301196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1391122955006076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2537003294027269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2543006719993638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5482249937919389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2034543566855629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2275920895514034,0.0,0.0,0.0,0.0,0.0,0.2745060576615429,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ZeShirkee,2018/02/01,"Need some help on exercise routine for preparing to join the police. Hey! Some quick info to begin with - I'm currently 18, 93KG and approximately 178cm. I've become unfit over the last 2 years. I used to cycle frequently, jogged every 2 days and do weightlifting in between at home including breaks on the weekend. Now - Lately I've been walking long distances with my partner for a while now and I just started cycling again since today including weightlifting. Late last year I did a high amounts of walking too. I'm going to be in Uni soon so I have 3 years to prepare for joining the police. Anyway, I was wondering if I should keep to my cardio and muscle routine I used to do. But I'm looking to add anything in that would especially help. I used to do planking and situps too with weightlifting. If anyone needs more info, just ask! Thanks! ",3.2896350931677034,5.837352788819878,4.1654309006211205,83.12094138198759,77.01242236024845,6.261024844720497,27.45380434782609,7.413659706084162,1.7481332298136647,673,28,118,9,16,216,102,161,0.0,0.924,0.076,0.8854,1,0,0,0,0,0,19,0,0,0,0,11,1,0,0,6,0,10,2,0,3,0,27,26,10,0,6,5,0,3,0,1,2,2,0,1,1,1,9,0,1,3,6,0,4,0,0,0,0,3,4,10,1,24,20,4,34,0,0,1,0,5,8,0,5,21,74,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11668111403285687,0.0,0.13732182792087655,0.0,0.15600323737440908,0.0,0.0,0.0,0.0,0.0,0.1842975373978165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10761894093028744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14059725677748455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09483747274188588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2237022040510315,0.1763099310688276,0.16738669770724698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1483239225154132,0.0,0.0,0.0,0.2720466775098951,0.3764788390050111,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14767688861536238,0.14013085053424426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2474676505709378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13803863518193538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11811319622175807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15363375434306895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15817559378267546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4323727187468498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18096608011241674,0.0,0.0,0.0,0.11854141796192914,0.0,0.0,0.32238120702700346 fitness,Patiiii,2018/02/01,"Can a normal person train 4 hours a day? I was reading Arnold's book and he says he trains 4-6 hours, I literally have nothing to do for the next 2 weeks, could I also gym 4 hours a day? What would I even do? Just the same stuff? Isn't it bad to not let the muscles rest before training them again? ",0.5803589743589761,2.183229830769232,2.4319230769230766,96.9222435897436,81.46153846153845,4.94871794871795,18.525641025641026,5.46131890053228,-0.5855128205128208,229,5,56,1,6,76,50,65,0.0,0.93,0.07,0.5873,0,0,0,0,0,0,8,0,0,1,0,4,1,0,0,6,0,9,0,0,0,0,7,9,2,0,3,2,0,0,0,0,1,0,1,0,1,3,1,0,0,0,3,0,0,2,1,0,0,1,1,5,0,3,5,2,8,0,0,0,0,5,0,0,0,8,34,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16882475227657598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17626820060056791,0.0,0.0,0.17963923291069175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1685543181126959,0.0,0.0,0.2722972311723016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1394362974008572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6237030722084623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21587448471054174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22451809483224755,0.0,0.2068431750312595,0.2025659325036618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1843332854963469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2111673314303285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1678833059826037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24167067362984634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1693398700825362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14996663046136532,0.0,0.0,0.0 fitness,Socloseagain,2018/02/01,Hyperextension bench DIY Hello! I just want to ask if there is somebody out there who has made a Hyperextension bench themselves and was it good? I found this article right here https://www.motherearthnews.com/diy/home-fitness-equipment-zmaz84jazloeck on how to DIY (u have to slide the pictures a little to find the bench and how it's made and it's final design). I just want to know if it can be as effective as the real one (assuming u can do the exercise as good with this one)? Thank you for your time and answers in advance!:),5.990744680851063,8.57832036170213,5.9393085106382975,73.40875,68.78723404255321,7.67872340425532,24.51595744680851,8.472884824447931,1.5076851063829793,430,12,77,7,8,135,60,94,0.0,0.843,0.157,0.9177,0,0,0,0,0,0,21,0,2,0,2,7,3,0,0,6,0,8,1,0,5,0,23,16,11,0,4,4,0,0,0,0,0,1,0,0,0,7,6,0,0,6,1,0,2,0,0,0,2,4,0,5,3,13,11,0,9,0,0,0,0,5,5,0,3,2,54,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21301774746570104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24960879661408866,0.20825933153478146,0.0,0.0,0.24983603262885706,0.0,0.0,0.0,0.0,0.0,0.3822352491947842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.228561521551918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12522554793386828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22837494447297496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4312120810305185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3088068054602245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25935384206528866,0.0,0.0,0.0,0.0,0.0,0.19459065265640926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2097822893656688,0.0,0.0,0.0,0.0,0.0,0.0,0.13286662809303335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2687947141484713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Axodapanda,2018/02/01,"Beginning lifting, have been doing SL 5x5 for 5 months now. Looking to switch to a more intense workout for appearance primarily and strength Hey guys, I am a pretty skinny teenager (130lb, 5-11) who has been doing StrongLifts 5x5 on the recommendation of a family member since September. As a beginner, I've seen a lot of physical changes as well as strength gains (I think this is a given for all beginning lifters). I am trying to create a good fitness habit before I go to college, as well as a more cut appearance in general. The SL program has been working for me, but I wanted to switch to a more intensive program (Are 5 day programs always more intensive? It seems like some full-body 3 day ones are good as well). Here are my workout days (modified SL): **Day 1** * Squat 5x5 (""plateau"" at 165 lbs, I could do more but plate limitations would force me to jump to 185lbs) * Bench Press 5x5 (Just failed again at 105 lbs, going back down to 90) * Barbell Rows 5x5 (120 lbs, just corrected my form and restarted so I have lot of room to increase weight) * Tricep Curls 5x5(40lbs? I do a curling bar + 15lbs on either side) **Day 2** * Squat 5x5 * Deadlift 1x5 (170 lbs, same plateau issue as Squats because of plates) -- I recently switched this out for Bench Press (same weight) because I suck at benching * OH Press 5x5 (75lbs, just failed and reloaded up to here with success!) * Bicep Curls (40lbs, again, curling bar + 15 lbs either side) I have a couple questions on how to meet my goals for lifting. * I want to get a more defined/muscular body, should I seriously consider switching programs to achieve this? The Ivysaur 448 one looks appealing because it just modifies my SL sets so it would not require much effort to switch. * Goals include: Develop chest, back and ab areas, continue to develop arms (already more muscular thanks to my modified SL workouts). * How can I improve my bench press? I might upload a video of me benching because I do it alone at a home gym so I never know if my form is correct. * In general, although maybe especially important for bench press, should I consider increasing reps and decreasing sets? * I do not feel seriously fatigued when I do 5x5 curls and squats, is it fine to just add a couple reps on or even a sixth set? * Finally, every jump from 17.5 lbs is hard because I only have one of each standard plate - the 10 lbs + 5lbs + 2.5 lbs has to go up to 25, which might be hard when I am pushing myself. Is this too large of a jump for workouts where I am nearing my limit? Thanks in advance, if you guys need me to clarify anything, feel free to ask.",2.1678729410083264,4.846661175152755,3.2224268410333394,87.30193768535395,82.86965376782078,6.378404259120308,27.351305963483053,7.669130373188453,1.8701546503733883,2011,92,382,36,57,643,248,491,0.05,0.84,0.11,0.977,0,1,0,0,0,0,106,0,1,0,15,26,20,2,0,21,0,38,12,7,2,4,59,62,26,0,10,14,0,11,1,0,6,1,0,2,2,11,10,5,3,6,8,1,12,3,7,3,3,5,14,37,14,62,49,21,57,0,3,3,0,8,22,1,12,21,231,48,13,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1018713679049822,0.108542782302681,0.0,0.08184345708232386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08094195617710429,0.0,0.09195338712153968,0.0,0.0,0.15126564370711745,0.0,0.2997969263682217,0.0,0.08369717437591867,0.0,0.0,0.0,0.0,0.2185117265073704,0.0,0.0,0.0,0.0,0.0,0.0,0.10405191119368798,0.0,0.0,0.0,0.0,0.0785325116696862,0.21766709158793826,0.0,0.3171705377248848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06496589808805292,0.0,0.0828726005836552,0.0,0.0,0.0,0.09272511947309772,0.0,0.09946761281104162,0.0,0.0,0.10774864806836168,0.0,0.0,0.0,0.0,0.0,0.0,0.05138907652440692,0.0,0.16770088220156976,0.16499951886105402,0.0,0.0,0.0,0.19478386542411236,0.0,0.0,0.17622260433471554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09866316925417536,0.0,0.0,0.0,0.0,0.0,0.0,0.10266235755558574,0.0,0.0,0.0,0.0,0.054056121725369305,0.0,0.0,0.0,0.0,0.0,0.0,0.048053761479750316,0.0,0.0,0.0,0.16519537111810892,0.0,0.0,0.16724442698513362,0.0,0.0,0.0,0.0,0.09881591006009086,0.0,0.0,0.0,0.0,0.20868897953671534,0.0,0.0,0.07851006887078985,0.0,0.07230596835819389,0.07293274503782889,0.0758613491165889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19995398552054092,0.07480726494408746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10006755151712522,0.0,0.0,0.0,0.0,0.11018578832669357,0.0,0.0,0.0,0.0,0.0,0.09711870214368423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08954331290532631,0.0,0.0,0.0,0.08136446571393834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18111347335874167,0.0,0.0,0.0,0.06302516077408052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0667800305006895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11603063453808095,0.0,0.0,0.23955213199511186,0.2653125444932669,0.0,0.0,0.0,0.0,0.0,0.0,0.07160730188154832,0.0,0.0,0.13974434222321594,0.0,0.0,0.0 fitness,NoNameStrength,2018/02/01,"Jacked people of r/fitness, what are your body measurements and what does your physique look like? Arms, quads, forearms, calves, chest, waist with pictures? Just want to get a general idea for what people's physiques look like in reference to the measurements",8.382878787878788,10.244806681818183,5.416363636363638,82.35287878787881,61.72727272727273,9.503030303030306,35.12121212121212,9.725611199111238,3.3881757575757567,210,9,35,4,3,57,36,44,0.0,0.851,0.149,0.6868,0,0,0,0,0,0,9,0,2,0,0,1,2,0,0,2,0,1,5,5,0,0,7,5,1,0,1,1,0,0,2,0,0,0,0,0,0,3,2,1,0,2,0,0,0,0,0,0,0,0,2,2,2,6,5,0,1,0,0,2,0,2,1,0,0,2,16,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3586354282638978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2825454323883646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16868608163045434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3644805684230657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3154756333390677,0.0,0.0,0.0,0.5422584280954662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44767436548561584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1904369022863077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Eruantian,2018/02/01,"PPL 3 days a week for beginner? I'm just starting to workout and im doing PPL 3 days a week. Monday, Wednesday and Friday. I know that all programs will work for the most part but is there a better 3 day a week workout?",-0.4771631205673721,1.6896425957446832,2.026702127659576,94.4841666666667,91.12765957446808,3.9843971631205686,20.599290780141846,5.46131890053228,-0.07207517730496482,170,6,37,1,6,58,33,47,0.0,0.895,0.105,0.6381,0,0,0,0,0,0,5,0,0,0,2,2,1,0,0,5,0,3,0,0,0,1,7,6,3,0,0,2,0,0,0,0,1,0,0,0,0,1,2,0,0,1,2,0,0,0,0,0,0,0,0,1,1,3,5,3,10,0,0,0,0,0,0,0,1,10,21,2,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2364655967917449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5172914416087374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2888037214479425,0.0,0.0,0.0,0.0,0.0,0.14693866447829146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2895338910608922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18924470921324496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6434003396927822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19464735851426224,0.0,0.0,0.0,0.0,0.0,0.0 fitness,58dm,2018/02/01,"how to reduce muscle atrophy when not exercising (much) Recently my schedule has been more erratic and packed than a few months ago and so I haven't been able to work out like I used to (terrible reason I know). In the past few weeks in particular I've noticed it in my appearance, mostly in my abdomen area. I haven't lost weight, it's mostly like it's heading into 'skinny fat' or just losing 'tonedness' (completely understandably) but I wanted to ask, what sorts of workouts or exercises work for you when you aren't able to get out to the gym or carve out time to workout anywhere? -my legs/arms/shoulders/etc are fine but I'd like to specifically build back up and maintain muscle in my abdomen so it doesn't look sickly when I stretch the slightest (ribs almost disturbingly visible)- That being said, any sorts of exercise suggestions are welcomed. Serious answers only, much appreciated!",4.987038961038959,7.310656296969705,5.740974025974031,74.89431818181819,70.87878787878788,8.835497835497836,31.179653679653683,9.424239791934726,3.226419913419914,719,32,120,17,14,234,109,165,0.045,0.843,0.112,0.8754,0,0,0,0,0,0,23,0,2,0,4,8,10,0,1,4,0,10,11,6,3,0,27,20,14,0,1,7,0,1,3,0,0,5,1,0,0,6,7,3,0,4,6,0,1,5,5,0,0,4,3,13,5,22,15,7,24,0,2,1,0,6,12,0,9,14,79,19,2,0.3520741080128114,0.0,0.0,0.0,0.0,0.0,0.15604622690862827,0.0,0.17627568108764827,0.0,0.0,0.0,0.0,0.0,0.0,0.11971123329215595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16457088224047214,0.0,0.0,0.13536162841206506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18457150188060725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19632784851083604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09197209505688493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18066480410188265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09674536111523528,0.0,0.0,0.0,0.0,0.0,0.0,0.25800843783741123,0.0,0.0,0.0,0.14782678930040805,0.1969404348986397,0.19216523944088332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14051109701645292,0.0,0.2588149795554892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20041935275203088,0.0,0.0,0.0,0.1338841121053321,0.0,0.0,0.0,0.0,0.16804728705696728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1809954104485279,0.1738153535628904,0.0,0.0,0.0,0.1674515504398353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10264862184362336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18326078150081945,0.0,0.15203949392004326,0.0,0.0,0.1038312154157767,0.0,0.14120630633252967,0.214365707121336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2563141438157153,0.0,0.0,0.0,0.0,0.0,0.0 fitness,-HeartOfDark-,2018/02/01,"I've been running ICF 5x5 for 2.5 months - Need advice on a few lifts, and whether I should switch programs or deload For context, these are my starting weights from back in November and my current 5x5 weights. I started on the 13th of November and missed 2 full weeks of workouts due to life issues. Other than those two weeks I've gone every week consistently. ----------------- Squat starting - 145 lbs - 5x5 / Current - 275 lbs - 5x5 Bench starting - 155 lbs 5x5 / Current - 205 lbs - 5x5 + 3xAMRAP @ 185 lbs (240 1rm) Deadlift starting - 190 lbs 1x5 / Current - 315 lbs - 1x3 + 1xAMRAP @ 225 lbs Barbell Row starting - 140 lbs - 5x5 / Current - 190 lbs - 5x5 OHP starting - 70 lbs - 5x5 / Current - 110 lbs - 5x5 ------------------ I'm extremely happy with my progress so far, but I'm encountering some issues that I wanted to get some advice on. * I'm having form problems with the squats and I'm worried I'm not going low enough. I try to go below parallel but I'm tall (6'3'') and going low feels strange. If I go just above parallel I feel like my form is good, but anything below that feels weird on my right knee and I lose my balance a bit. Am I better off dropping the weight down and going below parallel? * My OHP and Row are stalling right now. OHP is especially difficult and I'm barely able to add weight. I've been stuck at 110 for 2 weeks and I'm still struggling to get all my reps in. I've had to add about 3 extra sets just to get my 25 reps in. Are there any accessory lifts I can add to break this cycle? * I do two warmup sets at 225, but even with those, I feel like 1x5 for deadlifts isn't that much. With that said, they absolutely drain me and I get a noticeable loss in strength for my other lifts after I do them. Should I save them for the end of my workouts? Would it be worth dedicating an entire day to them + other back and ab exercises? (I have plenty of free time) And lastly, should I stick with this program, deload for my stalling lifts, or switch to something else? I have time to go to the gym 5 days a week, but I don't want to fix something that isn't broken. My main focus right now is getting my strength up so I can switch to a hypertrophy program. I also want to join the 1000+ club though and I worry that focusing on hypertrophy might not be the best idea. I'm just wondering if switching right now would be jumping the gun, because - since I've only been doing this for 2.5 months and I missed some days - I believe I can still get my lifts up by quite a bit if I keep running this.",2.014900038529049,4.068798325955736,3.2068795753242867,90.90513420951241,78.81891348088531,5.919928079112978,24.055353396977612,6.947713065588193,0.7878599169485008,1916,67,406,21,47,618,225,497,0.098,0.802,0.101,0.6675,6,0,2,1,0,0,112,0,0,4,8,17,20,0,1,15,0,32,7,1,0,1,62,75,30,0,13,16,0,8,2,0,6,2,1,0,0,17,23,4,1,6,5,2,10,5,10,0,2,7,9,45,11,55,59,15,77,0,6,0,0,5,27,0,10,38,223,62,3,0.07596661246286833,0.0,0.0,0.0,0.0,0.14846738898836462,0.0,0.0,0.0,0.0,0.0,0.06075047254057466,0.0,0.0,0.0,0.051659901480891134,0.0,0.0,0.0,0.0,0.0,0.0,0.06251404928206994,0.0,0.0,0.0,0.0,0.11682727168960635,0.0,0.04630854186075983,0.0,0.0,0.08558835816100924,0.07972227301224058,0.06718629536212622,0.16587173125864674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14697654143250832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06346035688992388,0.0,0.06728387055693298,0.07849381782967664,0.0,0.05017523107353898,0.0,0.06400514741309603,0.0,0.0,0.0,0.0,0.0,0.15364400721014948,0.10854112624464003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23813651763327814,0.0,0.2590414590835156,0.0637171903223378,0.0,0.0,0.0,0.0,0.0,0.08086787156014218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08575705878272907,0.0,0.15857881333139215,0.0,0.06752261561199932,0.0,0.0,0.0,0.06192292828593893,0.0,0.0,0.0,0.0,0.053657464982158384,0.07422689925509075,0.0,0.0,0.0,0.0,0.08498720783903432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08058857091888133,0.0,0.0,0.12127165060820612,0.0,0.055844200990666386,0.05632828057176549,0.0,0.0,0.0,0.0,0.0,0.0,0.08648849179229283,0.0,0.0,0.0,0.0577760319646731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07268978861185411,0.0,0.0,0.0,0.08079984326941972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2595002878750837,0.07226164463139975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06284036684659723,0.0,0.0,0.0,0.0,0.11696561933361085,0.0,0.0,0.3763869150945872,0.0,0.12133406968584075,0.0,0.0,0.07941679746609716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0746368110412095,0.0,0.08859348526882645,0.0,0.0,0.0,0.0,0.05157634328288095,0.0,0.1484166839914135,0.0,0.0,0.0,0.0,0.0,0.13442122877298127,0.0,0.3046791714114352,0.3700274738208852,0.0,0.0,0.0,0.0,0.0,0.0,0.08238255069724988,0.0,0.15429556492632754,0.0,0.10792900381006212,0.0,0.0,0.0 fitness,Paranoid_Pancake2,2018/02/01,"Picking out resistance bands? I'm looking for bands to improve flexibility but there an insane amount of options. Not sure what weight to get or how to pick out quality bands that aren't going to snap in my face. I was looking at these but again, but sure what resistance level or how to tell if they are decent: Check this out at Amazon.com Liveup SPORTS Toning Tube Resistance Bands / Cord Pulley TPR Foam For Exercise Fitness Pilates Strength Training with Foam Handles (Heavy tension - Blue) https://www.amazon.com/dp/B01HCI0IOK/ref=cm_sw_r_other_apa_VnNCAbCZH09R3",9.058455056179774,12.656629494382026,6.117289325842697,71.01952949438204,63.04494382022472,8.045505617977529,32.473314606741575,8.841846274778883,3.141841573033708,471,19,64,8,8,131,66,89,0.114,0.78,0.106,-0.1989,0,0,0,0,0,0,19,0,0,1,1,4,4,0,1,1,0,3,3,1,4,2,18,8,8,0,1,7,0,1,0,0,0,1,0,0,0,5,4,1,0,0,6,1,1,2,1,0,0,1,4,3,3,15,7,1,10,0,0,3,0,6,8,0,4,1,38,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17209417840687766,0.0,0.1872015578179711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5532140990252654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6208977600096963,0.0,0.0,0.0,0.28790388532100675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4011117744228666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,IM_FUCKING_SHREDDED,2018/02/01,"ICF 5x5 occasional alternative to 5x5 squat? Sometimes I will enter the gym during peak hours and the three squat racks will be taken up. It isn't really practical to ask to work in if there are already one or two people in line for each rack. What could I replace 5x5 squat with? I was thinking 4x10 leg extension, 4x10 ham curl, calf raises, and cable crunch work. That should hit pretty much everything that squat hits unless you guys have a better suggestion? ",6.00062015503876,7.4320005348837235,5.779069767441863,79.1587596899225,66.90697674418604,8.989147286821705,25.96124031007752,9.2995712137729,2.0951379844961244,370,10,66,7,6,115,70,86,0.0,0.922,0.078,0.7677,0,0,0,0,0,0,9,0,1,0,3,1,1,0,0,3,0,9,1,1,0,0,10,14,5,0,3,3,0,0,0,0,3,0,0,0,1,4,4,0,0,1,1,0,1,1,0,0,3,2,0,4,1,9,5,2,5,0,0,0,0,4,3,0,2,1,39,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.298599261043875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2529621303460444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2393120345364983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21604154099437145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2431859672248119,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.267923472408874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2664734912590581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.198912431234824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1833566177089372,0.0,0.0,0.0,0.0,0.0,0.0,0.18759081623328525,0.0,0.0,0.0,0.0,0.0,0.0,0.2752840520907252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1733448320828778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26761726290069704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17338109485559985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26432398462892176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3939808244006636,0.0,0.0,0.0,0.0,0.0,0.0 fitness,joiemoie,2018/02/01,"Results of Maxing Out Every Single Day I've been running Ivysaur 4-4-8 for 5 months now, and thought I'd run a Bulgarian cycle for 2 weeks for fun and see what I can learn from it. 1 set of 4 for each exercise every day. Each lift is done at RPE 10, with a good chance of failure. Overall time in the gym < 40 min. Minimal accessories. Overall body soreness: Overall, feel pretty good. However, CNS feels fatigued. After I dropped deadlifts, I hit PRs again. No soreness anywhere I don't want it, but I'd imagine if someone with terrible form tried this, it could spell distaster and injury. Runtime: 11 Days 4 rep maxes (lbs): Bench: 150->165 Squat: 220->240 Deadlift: 275->285 OHP: 110->120 (peaked there but struggling to hit it again) Rack Pulls at the Knee: 405->475 Bodyweight: (153.8->155.4) Lessons Learned: 1) Bench was easy to do on this. CNS was not taxed so much on the bench. 2) Overhead press blew up, but it is incredibly dependent on a good CNS and mental state. I find Overhead press an incredibly athletic movement that you can't do slowly. It's great for maxing out, but you need to have a well recovered CNS and spare your lower back very well. 3) CNS recovery is incredibly dependent on lower back soreness. For example, high bar squat would work very well, but a low bar type squat that looks more like a good morning will bring you faster to CNS burnout. Max out on that type of squat sparingly. 4) Deadlifts are quite difficult to do on this. Do them sparingly, or max out on deadlift variations. 5) Deadlift variations that spare the lower back will explode in strength. The rack pull at the knee blew up fast. Credits to Eric Bugenhagen for being my inspiration to try this out. Although Bugenhagen does this on usually just one single lift, I thought I'd run it on multiple lifts. Helped me understand my own body better and know how to better program my training as I run through future programs. Training log: 1/21/18 Bench: 150x4 (add 5) Deadlift: 275x4 (add 10) OHP: 110x4 (add 5) Rack Pulls: 315x4 Chinups: 20x4 (add 2.5) 1/22/18 (shit sleep, need more food) Bench: 155x3 (ALMOST THERE) Squat : 225x3 (ALMOST THERE) OHP: 115x4 (YEA. ADD 5) Chinups: 20x4 (EASY) Rack Pulls: 405x4 (EASY) 1/23/18 Bench: 155x4!!!! (Do again) Deadlift: 285x4!!!! (ADD 10) OHP: 120X4!!!!! (ADD 5) Chinups: 25x4 1/24/18 Bench: 155x4 (EASY. ADD 5) Squat: 225x4 (HARD. ADD 5) OHP: 125X2 (DAMN. do 120x4 again) Chinups: 30x4 (easy. Do again) Rack Pulls: 425x4 (Add 20) 1/25/18 Bench: 160x4 (FUCK YA. SAME WEIGHT NEXT TIME) Deadlift: failed.... (going to stop deadlifting for awhile) OHP: 120X4 failed... (felt like shit after bad deadlifts) 1/26/18 Bench: 160x4 (Sorta hard, same weight, next time, also lost weight yesterday) Squat: 230x4 (Grinded it, but add 5) OHP: 1 rep at 120 (drop to 115x4) Rack Pulls: 445x4 Neutral Pullups: 25x4 1/27/18 (forgot caffeine) Bench: 160x4 (Struggled a bit) Squat: 235x3 (failed) OHP: 115x2 (repeat) Rack Pulls: 435x4 Neutral pullups: 30x4 (kipped a bit) 1/28/18 Bench: 165x3 (faileddd) Squat: 235x4 (grinded) OHP: 115x2 (failed) Rack Pulls: 455x4 Neutral Pullups: 30x4 1/29/18 Bench: 165x3 (failed) Squat: 240x4 OHP: 115x4 (easy) Rack Pulls: 475x4 Neutral Pullups: 30x4 1/30/18 Bench: 165x3 (failed) Deadlift: 275x4 (looked stiff legged. Drop to 225x4 sumo) OHP: 120x2 Neutral Pullups: BW+30 1/31/18 Bench: 165x4!! Squat: failed 225x1. Going to rest legs tomorrow OHP: 110x4 (played it safe)",1.9779195481471241,4.310250015126051,0.9876794324287096,96.66798835927817,105.9915966386555,3.9003995040639214,23.700578592092576,5.914348951406584,0.6649972447995602,2649,112,484,29,122,740,297,595,0.08900000000000001,0.8140000000000001,0.098,0.8339,4,0,0,0,0,0,265,0,5,1,15,19,37,4,2,15,1,24,22,9,4,0,67,45,19,0,6,10,0,10,2,0,3,6,0,0,0,19,26,6,4,13,5,2,17,4,19,3,1,9,13,17,18,53,29,14,76,0,10,3,1,7,24,4,7,32,177,36,17,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18304084256711955,0.0,0.0,0.07308977097412707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21083486697874845,0.0763122838220479,0.0,0.0,0.0,0.0,0.0,0.16166560473543962,0.19956267567596706,0.2030418790080283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07297269115712726,0.0,0.0,0.17682959988000962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07998171816847856,0.09353038104863792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15401103464549867,0.0,0.0,0.0,0.0,0.0,0.0924256621299256,0.0,0.08775500043373112,0.0,0.08353477143652381,0.0,0.1105170452824143,0.0,0.0,0.08449461803146975,0.0,0.0,0.1038855069786906,0.3066362879507888,0.0,0.1007649955407324,0.0,0.0,0.0,0.0,0.16374667520007025,0.0,0.0,0.0,0.0,0.0,0.0612611666259322,0.0965654505804523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05022914194326078,0.0,0.0,0.0,0.0,0.0,0.0,0.08930345460359553,0.0,0.0,0.0,0.15350013059421802,0.0,0.09977010760174627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0921062042283063,0.0,0.0,0.0,0.07295183722799975,0.0,0.06718696480780191,0.1355387358874284,0.0,0.0,0.1944024902693508,0.0,0.0,0.0,0.0,0.0,0.0,0.06193265320227611,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09298312732467684,0.0,0.0,0.0,0.0,0.0,0.0972114584847538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0728312002188556,0.0,0.0,0.0,0.1876344465973216,0.0,0.0,0.0914625341717102,0.0,0.07743998216756419,0.0,0.0,0.0,0.0,0.0,0.0,0.07641159045194079,0.0,0.1910949922050028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14511726937983468,0.15988215261470062,0.0,0.0,0.0,0.0,0.12410448711196365,0.0,0.0,0.09514700963980348,0.0,0.0,0.10066036394963604,0.1508234159789977,0.053908040624792604,0.0,0.07331278236288744,0.33388904873505365,0.2465293667271308,0.0,0.0,0.0,0.0,0.0,0.0,0.06653776141498881,0.0,0.0,0.06492547168809648,0.0,0.0,0.0 fitness,MonksMoodStabilizer,2018/02/01,"I am 30, male, and normal weight. I have no appearance goals. I have 1–1.5 hours daily I can devote to exercising. My goal is longevity. I don't know what types of exercises are necessary for this. 30, male, normal weight. I have 1 to 1.5 hours each morning to physically exercise. My appearance and general health are fine. I would like to utilize exercise for longevity. I am not concerned so much with death as my body going before my mind, and my able mind being trapped in a frail body. Starting ideas. **Walking**. I'm just not a runner. I think walking every day is fine. I could walk the circuit of my neighborhood or just the circle of my block to taste. **Yoga**. There are a lot of wooey things about yoga, and I don't know if it's just pretentious stretching or if it's distinctly better. **Stretching** may be enough. **Body weight exercises**. I am not a gym person. Body weight exercises would probably be enough since I am not trying to bulk up. The only thing is I don't know if they're even necessary. Perhaps I should just do walking and stretching, or yoga. My instincts tell me the order would be stretching/yoga then walking alternating with stretching/yoga then body weight exercises every day. If BWE are not necessary, it could just be the former. Perhaps I'm overlooking things as well. Let me know what you think.",1.3631004878048785,3.995217472,2.741648780487804,86.26677560975611,96.28,5.639024390243902,22.09756097560976,7.11905507035037,1.2955921951219522,1048,40,189,20,41,338,122,250,0.054000000000000006,0.889,0.057,-0.2878,0,1,0,0,0,0,55,0,1,0,3,10,6,0,0,9,0,32,19,5,0,1,49,44,17,1,12,17,0,5,1,0,5,8,0,0,3,9,8,6,1,7,12,0,9,9,0,1,0,0,6,26,6,19,31,5,23,0,0,0,0,5,5,0,11,9,129,35,3,0.09130000363417562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07768957852967127,0.0,0.0,0.08074743379833094,0.0,0.5070686096253912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14579124750595726,0.0,0.0,0.1177618985663877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18867461956692355,0.0,0.060302791329531175,0.0,0.1538483815973218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05188789607471141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09704763448248303,0.0,0.0,0.0,0.0,0.0,0.0,0.17982422518888638,0.0,0.0,0.103066591028347,0.0,0.0,0.0,0.0,0.0,0.0,0.20070437718388995,0.0,0.0,0.0,0.0,0.09336043948044363,0.0,0.04460457003434146,0.0,0.0,0.0,0.0,0.0,0.0,0.07761999817074944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1843739539302465,0.0,0.0,0.0,0.06711600778417763,0.0,0.0,0.0,0.0,0.0,0.17890923747048745,0.0,0.0,0.0,0.0,0.0,0.06943776689952105,0.0,0.0,0.0,0.0,0.0,0.0,0.07971964156805532,0.0,0.0,0.0,0.0,0.0,0.0,0.09843684588681632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07552430647439494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06462261249080929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07980022738682538,0.0,0.0,0.0,0.18196699662719568,0.11700271159242087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06198670937796773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5558940403112069,0.08208966795676771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1945707091699288,0.0,0.0,0.0 fitness,Antigonid,2018/02/01,"Linear progression stopped only one lift? I’ve been doing the wiki ppl for about 5 months now. Still progressing linearly on most excercises, but my bench has been stalled for a while. I’m pretty happy with where it is currently and am wondering if it makes sense to switch my push day workout up while keeping the other days the same? Or should I just move on to a different routine entirely?",6.082972972972975,7.308608378378381,6.287405405405406,76.34543243243247,66.56756756756756,10.244324324324324,32.36756756756757,10.355215969177356,3.495370810810811,316,13,56,8,5,101,62,74,0.047,0.825,0.128,0.8496,2,0,0,0,0,0,6,0,0,0,2,6,1,0,0,5,0,7,0,0,1,0,13,11,6,0,2,4,0,0,0,0,1,0,0,0,0,3,2,0,2,1,1,0,2,0,0,0,1,2,0,3,1,9,8,2,15,0,0,0,0,0,4,0,4,9,40,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3807453821305614,0.0,0.0,0.0,0.0,0.3084100116667613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31423452027605003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26237783084028315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19704116335345992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23561729903830425,0.3137395313802413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2000279228635458,0.22450477968089685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3003136610241036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2357385723483233,0.24679148931148875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3201202257217189,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,schwarzenekker,2018/02/02,"IF, PPL 6days/week on a CUT . What you think? Full Routine inside. **Push Power** * Flat Bench Press 5x5 * Bench Push Up 3x15 * Seated DB Press 4x10 * Triceps Cable Pushdown 3x15( warming up) * EZ Bar French press 3x10 **Pull A Power** * Pull Up 7x6 * BB Row 4x6 * Shrugs 3x12 * Rear Delt DB Rises 3x15 * Hammer Curl 3x12 * Concentration Curl 2x12 **Legs A&B** * Back Squat 5x5 A Power , 3x15 B Hyper * Calf Raises 4x15 * Bulgarian Split Squat 3x10 * Leg Curl 3x10 A/ Romanian Dead Lift B 3x10 **Push B Hyper** * Flat Bench Press 3x12 * Incline DB Press 3x12 * Lateral Rises 3x12 * DB Kickback 3x10 * EZ Bar French press 2x12 **Pull B Hyper** * Pull Ups 5x10 * One Arm DB Row 3x12 * Cable Straight Arm Pulldown 3x15 * Alternate Bicep Curl 3x12 * Arnold Curl 2x10 It's is my 4th week running this program, down from 88kg to 85.5kg @13%BF. Getting stronger and leaner. Height: 186 or 6'1. Calories around 2000-2100kcal, 180g P, 150g C, 80g F . I want to continue for another 4-6 weeks before starting a bulk. So far lost around 4cm froim my belly, no changes to chest, legs and arms measurements. A LOT people told me that i will burn a TON of muscle with this routine, not happening. My question is , can i continue with IF on a Bulk, and how to not f*ck it up. Where to put callories in to my macros, fats ? or go for carbs ? Thanks ",-1.387703313253013,-3.8066133935742963,0.11232555220883532,98.87704254518071,164.86345381526104,2.8045682730923702,14.641942771084338,5.062873755510196,-0.6766262048192773,991,30,202,11,96,310,157,249,0.049,0.879,0.071,0.5259,3,0,0,0,0,0,83,0,1,0,4,9,4,1,0,8,0,4,12,10,1,0,18,13,9,1,3,6,0,7,0,0,1,1,0,0,0,6,7,3,0,2,2,0,12,3,2,0,1,2,7,9,2,23,10,3,35,0,1,0,0,3,16,0,6,7,68,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22501493162197625,0.0,0.0,0.2177645281033796,0.0,0.0,0.0,0.0,0.0,0.0,0.3697481722546594,0.0,0.0,0.0,0.15968865693741927,0.0,0.0,0.0,0.17671546608991895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21969178913439988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1085012090032269,0.0,0.11802604561390327,0.0,0.0,0.0,0.0,0.0,0.1836456277216639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2267009443987827,0.17655719614187335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14072542675931266,0.0,0.0,0.0,0.0,0.0,0.0,0.14397515617605186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20876995204835372,0.23264265592984154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14699288247393588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19119852072905089,0.0,0.0,0.0,0.1330692552601656,0.0,0.0,0.0,0.0,0.0,0.19844161779038466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12249163616332034,0.0,0.499751199963969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Buddah1999,2018/02/02,"The 80% Technique Heuristic: Reactive Training Systems https://www.youtube.com/watch?v=FZpHqM3_SKA Cliffs: as long as you dont have any major technical flaws that will get you red lighted at a meet (ass coming off the bench, or not squating to depth) or that will get you get you hurt (cat backing deadlifts) then your main focus should be putting weight on the bar.",9.20450819672131,10.983564491803277,5.832909836065571,80.40543032786887,59.819672131147534,8.067213114754097,34.92213114754098,8.07648339933343,2.6584065573770497,298,12,47,3,4,80,50,61,0.055,0.927,0.018000000000000002,-0.5106,0,0,0,0,0,0,17,0,5,0,0,1,1,0,0,4,0,6,3,1,0,0,5,10,5,0,1,3,0,1,0,0,3,0,0,0,0,2,1,2,0,0,1,0,2,2,1,0,0,0,3,5,0,6,6,2,10,0,1,1,1,6,4,1,2,3,29,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21452496556518552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2425707920248153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27174256477381736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3697190937292357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4944475964979228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33770857651157066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2791739272593057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3171264233200852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3841477083970074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,M4dScientist1,2018/02/02,"Looking for ways to lift because my body seems to reject it, although with cardio I have no issues. Hey, so as the title says, I’ve been trying to get back into working out, but it has proven to be difficult. Lifting weights causes me anxiety (which sets in towards the end of my workout, and continues throughout the day), insomnia, and I get this sort of tense feeling throughout my body that’s very uncomfortable throughout the day leading into the next. I’m talking LIGHT workouts too. I’m not overtraining. I’m lifting early am too, around 8 or 9. I lift at about 40% of my maximum effort in order to “ease” my body into working out again. I was previously doing 30 minutes of cardio daily, had no problems. But lifting gives me issues every time but I’m so desperate to get back into it. Anyone have any ideas? Help! Thanks",4.112935735150927,6.065702727848103,5.281645569620256,78.84314995131453,72.35443037974684,7.140019474196688,30.508276533592987,7.882392219407189,2.342629406037001,653,29,111,9,13,216,102,158,0.155,0.7759999999999999,0.069,-0.93,0,0,0,0,0,0,23,0,0,0,4,9,4,0,0,5,0,9,7,3,2,0,22,21,10,0,1,5,0,2,0,0,0,3,1,0,0,6,10,1,0,3,2,0,1,3,3,0,0,3,5,11,1,25,17,0,25,0,1,1,0,5,11,0,3,10,73,17,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10553822685589738,0.0,0.118724093310731,0.0,0.0,0.10851626606223606,0.0,0.0,0.1381568525071441,0.0,0.0,0.0,0.2386714405000167,0.0,0.09460570493101887,0.0,0.0,0.0,0.0,0.0,0.0,0.5171614709084716,0.0,0.0,0.0,0.0,0.0,0.15942847615907735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20017645056146025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13745710291776453,0.0,0.0,0.0,0.0,0.13075885888259264,0.0,0.0,0.0,0.0,0.0,0.07847148186099374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24324964914955144,0.14887761575975006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10402423774714102,0.0,0.0,0.0,0.0,0.0,0.0,0.17519677089694025,0.0,0.3239674543726747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13032508976405044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16505212012935194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14850108460742562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12341764973311872,0.0,0.0,0.0,0.14128410757724744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12474022280188868,0.0,0.1428831178089197,0.0,0.0,0.0,0.0,0.0,0.0,0.09049571406668816,0.0,0.0,0.0,0.0,0.10536752223191488,0.0,0.0,0.0,0.0,0.0,0.0,0.12805249839132055,0.0,0.12318692326251934,0.0,0.18898624637073916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2259682697477529,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ItayAnd,2018/02/02,"How to work out after blood donation? I donated before 5 days for the first time in my life. Been doing 2 runs and a strength workout with weights since- In the first one (day after donating) i felt weak, had to walk after 3.6 km and then i did another 2 km of running. In the second one (3 days after donating) i wanted to do some intervals and light set of pull ups-parallel bar-squats (its about 550 m per lap which about 280m of those are intervals) and after 1.5 laps i felt like im gonna pass out and felt urge to vomit so i had to stop In the strength workout i just felt much weaker than usual. The question is- is there anything that can help me return to myself faster? Is there a way you should workout after donating blood? Bonus question- is there a way to know how much calories you burnt in strength workout? Thanks! Tl;dr- how to workout after donating blood, and is there a way to recover faster?",3.217875457875458,4.957019175824176,4.118923076923078,87.14274358974359,74.27472527472527,7.270915750915751,25.869597069597074,8.021203637495839,1.5175394871794867,718,25,144,11,15,231,105,182,0.045,0.8320000000000001,0.123,0.9347,0,0,0,0,0,0,26,0,2,0,7,11,7,0,0,9,0,14,7,3,3,0,24,22,11,0,2,1,0,5,1,0,2,3,0,0,0,4,9,1,1,7,5,7,5,0,1,0,5,8,6,12,6,31,12,3,37,0,0,0,0,5,9,0,3,20,94,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1523420760291822,0.0,0.0,0.0,0.0,0.0,0.11955567375744078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12362528096321765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2810868858968931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5579785241958586,0.0,0.0,0.24715558817372935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09738024948865263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15693075927329386,0.0,0.0,0.0,0.0,0.0,0.0798438332704744,0.0,0.0,0.0,0.0,0.0,0.10261780274563297,0.070978020567237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21359969963743786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19689527811828791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3255008103107567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12017974333434367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12146323930574532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13375722775081386,0.0,0.0,0.0,0.0,0.0,0.0,0.08471578743877954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16000889135671065,0.0,0.08569178052943817,0.34595706483915106,0.0,0.1769157671334376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10576788141454134,0.0,0.0,0.0,0.0,0.0,0.0 fitness,laserfox90,2018/02/02,"Alternatives to Farmer’s Walks I wanna do farmers walks to strengthen/make my forearms bigger, but there’s no track at my school’s gym for me to carry heavy weights around. Are there any similar lifts, or should I just try em on the treadmill?",2.1283687943262417,4.9423261276595785,2.2777659574468103,92.6841666666667,85.59574468085106,4.835460992907802,22.72695035460993,6.42735559955562,0.5460099290780134,196,7,38,2,6,59,39,47,0.065,0.935,0.0,-0.4215,0,0,0,0,0,0,5,0,0,0,0,4,0,0,0,1,0,3,2,1,0,0,6,3,2,0,2,3,0,1,0,0,1,0,0,0,0,0,1,1,0,0,1,0,2,1,0,0,0,0,1,5,0,8,2,0,6,0,0,0,0,0,4,0,1,0,23,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33091807434565057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4331946911685817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.49248510305416493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3303828252029175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5925716831703911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,XxNerdKillerxX,2018/02/02,"Next day fatigue from deadlifts, does it get better? I deadlift 255 now. It's very tiring to do with proper form. I only feel the fatigue about 12 hours later, but much heavier fatigue 24-48 hours later. Not a lot of DOMs, just some in my upper traps, rather minor. It's hard to get office work done today, does this fatigue get better as I progress on deadlift? ",3.2603286384976538,5.135451676056341,3.9827464788732416,87.58473004694841,74.49295774647888,4.733333333333333,24.509389671361504,3.1291,0.3526882629107981,283,9,52,0,6,90,55,71,0.132,0.742,0.126,0.504,0,0,0,0,0,0,12,0,0,0,4,4,6,0,0,2,0,2,5,0,0,0,8,6,2,0,1,4,0,2,0,0,0,5,0,0,0,4,1,0,0,1,0,0,0,1,4,0,0,1,2,4,2,9,5,4,11,0,4,0,0,0,3,0,2,8,30,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3819016254693155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1392411447810795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3778806039337404,0.22094622175009268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10916827565226238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3384050373575812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19340886246780667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42524672715862494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18355508079903365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15871533782611974,0.0,0.0,0.0,0.22961788053384466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16420581311671764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2481515376596776,0.20465310812706852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17814459611082378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15718172879789602,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jjg26148,2018/02/02,"Did find this in Wiki. I am bulking should I eat the same amount of calories every day? I have been lifting for about 3 years now. I have made great progress but for the past 1-2 years I have been stuck at 183-190 lbs. I am currently about 11% BF and have been clean bulking. I am trying to lean bulk because I do not want to gain a lot of fat even if it means weight gain will be slower. I believe the reason for my plateau is because I think too much about my diet. I am a very clean eater but on my off days I think that if I eat the same amount of calories as I do on my active days then I will gain more fat. Currently I eat about 3200 calories on my work out days and 2800-3000 calories on my off days. Is this the reason why I am plateauing? Should I eat the same amount of calories every day but decrease my carbs and increase fats on off days? What do you guys think. Need you guys to debunk my ideology! Edit: Meant to say ""didn't find this in Wiki"" ",2.03029411764706,3.2074962941176466,3.091323529411767,95.60845588235296,76.25490196078431,5.688235294117647,22.06372549019608,5.602791699666715,-0.05579803921568649,740,19,175,3,16,237,102,204,0.073,0.833,0.094,0.6196,3,0,0,0,0,0,20,0,2,0,5,7,1,0,0,8,0,24,9,3,3,0,28,33,10,0,6,6,0,1,0,1,4,3,1,2,2,6,4,9,0,9,0,0,1,2,0,0,0,8,2,28,1,28,20,10,27,0,0,0,0,6,12,0,3,14,113,34,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14471007565661548,0.0,0.0,0.1337280044580735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5358367269865016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4858162365431465,0.0,0.0,0.0,0.0,0.0,0.07839656781433425,0.0,0.20001039446267674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2169691623048517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1308610551998574,0.0,0.2350523422944532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1009097807278728,0.0,0.11231156283301763,0.0,0.0,0.0,0.1292930575065335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0872540812733979,0.08801043409719553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11330728745164448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24407533567819606,0.0,0.0,0.0,0.0,0.0,0.0943905943265452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2281638414636103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08058574334945395,0.0,0.0,0.0,0.0,0.0,0.0,0.09793535571527112,0.0700090645770485,0.0,0.0,0.14453786920307926,0.0,0.0,0.10710328351472563,0.0,0.0,0.0,0.0,0.08641097657650433,0.0,0.0,0.0,0.0,0.0,0.15287067439462465 fitness,blakemann,2018/02/02,"My vertical Jump progress - from pulling down the rim to dunking Hello /r/Fitness! Like many basketball players (or athletes), my biggest goal in basketball training had been to dunk. However, being a 5'9 white guy with average genetics who didn't do much lifting, it was something that seemed like small possibility. Nevertheless, I decided that I would at least try to ameliorate my jumping skills. I know a lot of people ask about training specifically for the vertical jump, so I thought that I would upload a routine that I use that really helped me get over the hump **Where I started from** Right when I started to actually take lifting exercises seriously, my standing vertical was roughly 30 inches (I didn't have legit equipment to measure) and my standing reach was 90 inches. To make this more visual, if at full force I ran up and tried to grab the rim, I could firmly grab it with my dominant hand and pull the rim down but could not get high enough to hang on with one hand. If I threw a self-alley oop, I was close to dunking but the combination of weak grip strength and not jumping high enough hindered me. Also, I'm 20 years old **My workout routine** To structure my workout, I based it around N-suns 5 day program because 1) it's highly regarded in this sub, 2) I wanted to improve my lifts linearly and wanted to take advantage of his spreadsheet and calculations. Regarding my choice for the leg exercises, I decided which ones to use based on conversations I had with friends who play college football and exercises used by two personal trainers of NBA players. Also, I did not do Deadlifts because I've never had someone to consistently critique my form and have a history of lower back injuries. Link to the Nsuns template: https://drive.google.com/file/d/0B8EbfzFB0mBrSjBFZ1NUUklHU1E/view **Day 1** - Bench/OHP day with accessories of: Chin ups 4x12 T-bar rows 4x12 Incline bench 3x8-12 Decline Skullcrusher/CG bench superset 3x12 Barbell Curl 4x8 L-Sit 1x max time Ab Mat work - Used this Greg Plitt ab circuit that really killed me the first time I tried it. https://www.youtube.com/watch?v=bW49kMuDoaQ . **Day 2** - Leg day focused on Back Squat Before I started lifting the weights, I always spent at least 25 minutes doing a dynamic warmup. It's very important to warm up dynamically in order to prevent injury. I would do this warm-up before every leg workout 1. Run laps/jog for 5 minutes to get heart rate up 2. Jump rope for 1 minute 3. Foam roll my back, hamstrings, glutes, IT band, and calves 4. Monster walks forward and backwards and side steps with a theraband - ~15 yards 5. Forward/backwards and 15 steps to each side 6. Agilities - things like high knees, buttkicks, karaoke, slides, A/B skips, etc. 7. Core work - 1 min plank, 30 seconds side plank each side, 1 minute hollow hold, 30 seconds superman hold 8. Plyometric work - dot jumps, depth jumps, tuck jumps, lateral jumps 3x5 Power Cleans - I always start my leg workouts with a big power movement. Before I learned proper clean form, I used a single arm dumbbell snatch because the learning curve is much faster Back squats (look at N-Suns template for rep scheme) - 4x8 Band resisted trap bar deadlift - It doesn't have to be band resisted, but I like using the band for eccentric loading 3x8 Bulgarian Split Squat 3x8 Single leg deadlift 2x20 Hanging six count Dumbbell Burpees. I got this exercise from trainer Tim Manson (he trained NBA player Nate Robinson) and it's definitely one of the most grueling leg exercises I've done, especially at the end of a workout. Video link: https://www.youtube.com/watch?v=7s5Lu4K2i6Q Conditioning - 2 sets of ""17s"" - a 17 is conditioning drill used by many college basketball teams. You run from sideline to sideline on the short side of the basketball court (15 meters/yards if you dont have a court); each time you get to the other side, that counts as one rep. The goal is to do it in just minute but then again that is the standard for collegiate athletes. I only added this because I wanted some sort of way to make sure I was in running shape. Ab work - Hanging leg raises for however many sets it took to reach 100 After all the leg work was done, I would spend run laps or ride the stationary bike for about 5 minutes to cool down and then do static stretching for 15 minutes to recover. I really emphasized stretching out my hip flexors because they are really important not only for progressing in lower body lifts, but for jumping. **Day 3** - OHP/Incline Bench with accessories of Flat Dumbbell press - 4x12,10,10,8, increasing by 5 pounds whenever I dropped the reps Chin ups 4x12 Facepulls SS Lateral raises 3x12 Hammer Curls SS Weighted Dips 3x12 L-sit 1x max hold Ab work - Stability ball work. First, I would hold a 1 minute plank with my feet on the ball. Then, I would do the ""stir the pot"" exercise go for 30 seconds forward and back, 30 sec to the right, and 30 sec then to the left. I would rest 30 seconds in between each direction. https://www.youtube.com/watch?v=S3z8aQpu5bw **Day 4** - On the N-Suns program, the second leg day is here, but I like to have more recovery time in between leg workouts. I usually will still go to the gym and do some stationary bike or some form of cardio to get lactic acid out. **Day 5** - Leg day with Trap Bar deadlift as main lift Same warm-up as day 2 3x8 Band resisted Kettlebell swing - I add the band in order to get more eccentric loading as I did with the trap bar deadlift. Trap Bar deadlift - using N-Suns rep scheme as the main lift instead of deadlift. Front Squat - using N-Suns rep scheme and weights Dumbbell Step up - 3x12 Swiss ball single leg squat - 3x8 on each leg 2x15 back hyperextentions **Day 6** Bench/Close grip bench with accessories of Chin ups 4x12 T bar row 4x10 Spider Curl SS Hammer Curls 3x12 Triceps pushdown SS FacePulls 3x12 L sit 1x max hold Ab work - Medicine ball work **Video Progress of dunking** After week 2 - My first dunk! https://vimeo.com/254057666 After week 5: https://vimeo.com/254058065 After week 7 - https://vimeo.com/254057278 If you have any questions about why certain exercises were chosen or just in general, I'd be glad answer! Edit: Links should work now Edit 2: okay, now the links should work",4.099976133120856,7.107573688789241,3.9205729533409936,83.36674387577366,77.13452914798205,6.878775525330764,28.31801504651077,8.028549142590057,2.186310232368529,4953,213,853,89,121,1504,471,1115,0.038,0.8809999999999999,0.081,0.9922,6,0,1,0,0,0,247,0,4,1,25,23,20,1,0,47,2,54,40,22,11,4,117,93,45,1,18,20,0,12,5,1,10,9,0,3,2,30,40,8,6,13,36,2,35,9,3,0,14,23,16,65,17,131,55,33,161,0,0,2,1,24,65,0,16,61,433,95,22,0.0,0.0,0.04805401180983366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07875913207701146,0.08194815150387627,0.0,0.0,0.03348689181883702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0438366619542958,0.04603550709955272,0.0,0.0,0.227188714829828,0.0,0.15009021379502252,0.0,0.12570636011816522,0.0,0.0,0.0,0.0,0.05469781185803228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07863297071889333,0.0,0.0,0.3810915159935239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10078526086544304,0.05771236584260105,0.0,0.0,0.0,0.0,0.0,0.04361463397923967,0.10176225315033413,0.05491890145398892,0.0,0.0,0.04148930574449269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1256580738588079,0.0,0.0,0.03804497784342163,0.0,0.15436444080424525,0.0,0.05597180190863027,0.0,0.03938408225820916,0.0,0.0,0.04875825839758311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.058353127977056087,0.03300650863437205,0.2081115038391404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05448002367961185,0.0,0.027062635247718948,0.0,0.0,0.0,0.05350260479411072,0.0,0.0,0.1202880800267479,0.0,0.0,0.0,0.04135167239608701,0.0,0.0,0.04186459165260725,0.0,0.0,0.0657400975207348,0.14977385444423885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07239846239256041,0.0,0.03797919560290256,0.0,0.0,0.0,0.0,0.0,0.0,0.05167218815810462,0.0,0.13347317821434912,0.07490295864533668,0.0,0.0,0.0,0.0,0.0,0.034138858416098615,0.04299704096355594,0.0,0.0,0.0,0.055514022604170855,0.0,0.0,0.0,0.0,0.0,0.0,0.05516336917615418,0.0,0.0,0.0,0.12618516830334528,0.0,0.0,0.0,0.0,0.08410641346503872,0.0,0.0,0.0,0.0,0.0,0.04482892850398351,0.05137113205235756,0.0,0.0,0.0,0.0,0.0,0.0,0.04172338825453164,0.03790962554000145,0.0,0.0,0.13941764221643171,0.0,0.039325480198717684,0.0,0.0,0.0,0.0,0.0,0.0,0.04641089373648199,0.0,0.0740491339004669,0.0,0.0,0.0,0.0,0.0,0.032714825163530636,0.0,0.0,0.039093398547477655,0.11485583100263187,0.0,0.0,0.0,0.05471072476849567,0.10029818360555123,0.0,0.0481032028561783,0.0,0.0,0.3827708520385232,0.05423414790857549,0.04063058749903886,0.08713429598275567,0.03908675837826864,0.11849916271654065,0.17989392590722836,0.0,0.0,0.04443409941687553,0.0,0.0,0.0,0.0,0.39434396198693294,0.0,0.0,0.24486543138564626,0.0,0.0,0.03171084266077443 fitness,Gaindalf-the-whey,2018/02/02,"Front squats - knee and hip travel So I am currently focusing on technique of my front squats where I am focusing on - Always hitting the same depth - Having an as upright as possible torso - Improving my clean grip (habe been doing them with straps so far). Now, I initiate the squat more or less at the same time with my knees and my hips. I push my knees out and drop down. Hips and knees move simultaneously. Now my question to you experienced gals and guys: at one point of the descent, still above parallel, my knees stop moving further forward/out (as they reached the end of their unforced (?) motion yet the hips drop further until just below parallel is reached. I noticed Jonnie Candito doing the same in his instructional video. Is this correct or should the knees continue to move forward/out? Am I moving my knees to fast? Am I overthinking this? Cheers!",3.9662499999999987,6.763156210191088,4.320951433121022,81.56066281847136,76.07006369426752,7.49187898089172,27.646894904458605,8.472884824447931,2.325713694267517,683,28,119,14,16,214,94,157,0.04,0.878,0.08199999999999999,0.7768,1,0,0,0,0,0,26,0,1,3,0,9,1,0,0,9,0,11,11,11,0,1,18,12,13,0,1,3,0,1,0,0,1,0,0,1,1,2,8,0,1,1,2,0,9,0,0,0,1,1,2,20,1,20,9,5,36,0,0,0,0,7,14,0,3,11,83,22,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15901021415465347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16925756498577474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1892186941944844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8124347231110653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21756821358350426,0.0,0.0,0.12949406583479786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18065093434475546,0.21543613762802047,0.0,0.0,0.0,0.0,0.0,0.0,0.2140753387409252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1526124241578994,0.15976786094094836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11143174037168674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mickeydoogs,2018/02/02,"Cold weather and calorie intake Hey guys. I’m posting because I’m wondering if cold weather exposure makes you burn more calories. I work a job where for roughly seven hours a day I am outside. With current weather it’s been about -30 C or -22 F. I’ve noticed that I’m more hungry then usual, and my energy level is just non existent for my after work workout. I’m currently eating 1700-2000 calories a day as I’m trying to lose weight. I obviously dress up for the weather at work but I still spend most of the day with numb hands and feet, etc. I was wondering if I should add 200-300 more calories a day just to hopefully have more energy for the gym after work. Any thoughts or suggestions would be great. Thanks",3.33539627039627,5.19463348951049,4.570786713286714,83.51720571095572,74.24475524475523,7.563869463869463,28.69988344988345,8.344100000000001,2.1548792540792534,571,24,109,10,12,188,94,143,0.036000000000000004,0.8390000000000001,0.125,0.9231,3,0,0,0,0,0,15,0,1,0,5,5,5,0,0,7,0,8,5,2,1,1,22,19,10,0,5,7,0,3,0,0,2,1,0,0,1,2,6,2,0,3,2,1,0,0,2,0,1,3,5,9,3,15,13,6,17,0,1,0,0,4,4,0,8,12,61,11,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11062444329453916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09916504902788773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4196471565563539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16645693361968278,0.0,0.0,0.0,0.0,0.18142540467962054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17934954281314747,0.0,0.16107362906132047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16157278312470946,0.16020191101522513,0.0,0.0,0.0,0.0,0.0,0.16142963923529624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18199149214072965,0.0,0.0,0.0,0.0,0.10858669311119974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18520633957162688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15579749225290165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12991230651709534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14976910106119098,0.0,0.0,0.0,0.0,0.0,0.12914562134349966,0.0,0.0,0.0,0.0,0.0,0.11044551188211688,0.0,0.0,0.0,0.0,0.0,0.17916331119644124,0.0,0.0,0.0,0.0,0.1980940832333057,0.0,0.0,0.0,0.0,0.0,0.0,0.35282776570677304,0.4737167714065792,0.0,0.0,0.11555951153177035,0.0,0.0,0.0 fitness,shaggyctes88,2018/02/02,Lifting + swimming Whats your opinion on training three days on the gym and two on the pool? Any advice if so? I have two years of kickboxing and three months onto lifting weights (so far almost four kg gained mostly in muscle throug five days a week and creatine),4.4314705882352925,6.205067392156862,4.42171568627451,86.0702205882353,71.15686274509805,6.6686274509803924,28.43627450980393,7.1686216300943375,1.5495450980392156,211,8,39,2,4,65,41,51,0.0,0.945,0.055,0.4012,0,0,0,0,0,0,5,0,1,0,1,2,0,0,0,3,0,1,1,0,0,0,7,1,6,0,1,1,0,1,0,0,0,0,0,0,0,1,3,1,0,0,3,0,1,0,0,0,6,0,1,2,0,6,1,1,12,0,0,0,0,1,6,0,4,5,26,3,0,0.0,0.0,0.0,0.0,0.0,0.2935836036598253,0.0,0.0,0.3008443029500065,0.0,0.0,0.0,0.0,0.0,0.0,0.20430749331302864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3875140795226088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23980598332016625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5869666763366529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2409924757552485,0.3658513831141422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.193471607037063 fitness,Harb0,2018/02/02,"Is reaching the 1000-Pound Club a realistic goal for 2018? Hey guys, I am a relatively new lifter and that has had some decent progress through the beginner PPL listed here and nSuns 5-day. I have been lifting for four months, and my progress is **100 - 190 LBs Bench, 155 - 240 Lbs Squat and 180 - 300 Lbs Deadlift.** I currently sit at **170 Lbs of bodyweight and 5'11 in height.** I completely understand that most of my gains this far are beginner gains, but as far as I can tell, I can still make it even if my gains are over halved over the next couple of months. I do plan to cut about 10-15 Lbs before summer and know that it will stagnate my muscle growth somewhat, but I still have some body fat to work with combined with the fact that I eat cleanly except for Saturdays, and that I count my calories. Also, I am not looking for a fitness goal that is easy and just requires me to go the gym 3-4 times a week, but something that I have to work hard as fuck for. Is it realistic, or should I look for some other goals? ",3.336114532019703,4.865231536945814,3.7738885467980303,90.6034929187192,73.5320197044335,6.848399014778327,25.49538177339901,7.413659706084162,1.0269903940886702,794,26,170,9,16,248,125,203,0.055,0.846,0.098,0.7749,1,0,1,0,0,0,33,0,0,0,12,7,2,2,0,9,0,19,4,2,1,1,29,26,17,0,2,8,0,1,0,0,2,1,0,1,1,12,10,2,1,2,2,0,2,1,2,0,1,2,3,19,0,25,22,5,24,0,0,2,1,3,8,1,7,13,110,31,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15666469778335254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16670023651437985,0.0,0.0,0.0,0.0,0.21760565252979785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20540206222953367,0.0,0.0,0.0,0.2167645199474406,0.0,0.12634214726690646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20045913422650788,0.0,0.0,0.0,0.0,0.0,0.1293930250023288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1811104840225301,0.0,0.0,0.11133699926798346,0.0,0.0,0.0,0.0,0.1939761806625999,0.0,0.0,0.17549188512527136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10766394856051267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32902075418680754,0.0,0.0,0.0,0.0,0.0,0.13076772481778276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31273808577429085,0.0,0.0,0.0,0.0,0.1892057142888918,0.20834657832735626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15081679728255715,0.0,0.0,0.0,0.0,0.3128990535087725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17122910216592946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1142334455583422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20394341522134693,0.0,0.0,0.0,0.0,0.0,0.0,0.15714271285108014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2852415090190954,0.0,0.0,0.0,0.0,0.0,0.0 fitness,giggity23,2018/02/02,"Advice needed on 5/3/1 program. BEGINNER. Hi Guys, I have been lifting for almost a half year now and I have made some gainz on the SS and GSPL program. My stats are: Gender: Male Age: 26 Height: 6""0 (1.82m) Weight: 172 lbs. (78 kg) Approx. body fat%: 15-17% Lifts (1RM): Bench Press: 176 lbs. (80 kg) Overhead Press: 100 lbs. (45kg) Squat: 242 lbs. (110 kg) Deadlift: 330 lbs. (150kg) BB row: 176 lbs. (80 kg) As you can see, my deadlift already advanced to intermediate numbers, and my squat is pushing it. This implies I have strong legs, but funny enough, my legs look very skinny, whereas my upper body looks decently strong. Still, the numbers for my BP and press are still fairly low, barely in the novice levels. To advance to the intermediate level on all my lifts I am planning to switch to 5/3/1 next week. My program will be as following: Workout 1: MILITARY PRESS assistance: pull ups 5x8-10 bw, barbell incline press 5x8-10, perhaps some curls Workout 2: DEADLIFT Assistance: 5x8-10 Romanian deadlift, deadlift partials, 5x8-10 hanging leg raises Workout 3: BENCH PRESS Assistance: 5x8-10 bb rows, 5x8-10 dips Workout 4: SQUAT Assistance: 5x8-10 lunges, 5x8-10 leg presses, 5x8-10 back raises. I still need some extra assistance exercises for the deadlift day. Overall, I would appreciate some advice on how to improve this workout plan. I want to mainly grow in strength, while having significant muscle growth on the side. I have also read somewhere to take 10-20 lbs. off of my 1RM before beginning the program, to avoid overload, is this recommended? Thanks in advance! 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I am morbid obese and love to walk but right now it's too cold. I'm not allowed to overdo myself because I have epilepsy, POTS, and tachycardia and my heart rate going up too fast can cause a seizure or me to pass out. I have failed many years trying to lose weight and since having 2 foot surgeries and 4 total surgeries last year, I have gained 70 pounds. I have found that I can walk 3 miles with no problem but I can't get it right on my stationary bike. I either feel like I didn't do enough or overdo it. I have passed out 3 times in the past 2 weeks from it. Is there a way to measure what would be an equal amount of work? As soon as my body gets used to this I'll be able to do more but trying to find that spot is hard. Any advice would help. Ty",2.6880830933772124,3.272058203208559,3.460641711229947,95.87204853969558,73.91978609625669,6.395557383792678,20.801727684080625,5.873414542411696,-0.19497252159605072,672,12,164,3,13,213,117,187,0.086,0.8240000000000001,0.09,0.1556,1,0,0,0,0,0,15,0,0,0,5,7,5,0,0,6,0,21,6,3,5,1,30,29,15,0,3,7,0,3,1,0,2,1,0,0,0,8,9,2,0,4,2,0,6,4,3,0,0,2,4,16,2,23,23,10,28,0,2,0,1,2,11,0,2,11,101,24,3,0.16786112121170668,0.0,0.0,0.0,0.0,0.16403194489647044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11415131862707872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10232658146005863,0.0,0.0,0.0,0.0,0.0,0.0,0.18645586408524115,0.0,0.0,0.0,0.0,0.0,0.17243961095834465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17344541031781946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08487562654699632,0.1199200185338812,0.0,0.0,0.15342202372688155,0.0,0.0,0.18405105520764095,0.0,0.0,0.17540101524167273,0.0,0.09539934354566926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15037059332132754,0.0,0.0,0.0,0.0,0.19891623685565954,0.11251377118763246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13682921791294184,0.0,0.0,0.0,0.0,0.0,0.08200846483129777,0.0,0.0,0.0,0.0,0.18779365742398665,0.0,0.0,0.1515012156292989,0.0,0.0,0.17018483006389082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12339723843875634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16024243407834798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16062042286000164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2867049606744271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13885645409528755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19576233936384901,0.0,0.0,0.0,0.0,0.2279333652187281,0.0,0.0,0.0,0.0,0.14497811305652866,0.0,0.0,0.0,0.13324034472579901,0.13464806620928588,0.20440962358651152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2444097909168543,0.0,0.0,0.2384874486758907,0.0,0.0,0.21619411703459426 fitness,-ToTornoTToT-,2018/02/02,"Question about ICF's program: Is it really okay to only do OHP/Deadlift once a week every second week? Hello everyone, I go to the gym Monday, Wednesday and Friday and follow Jason Blaha's ICF (https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout) program. My question is really quite simple: Is it really a good idea to only do OHP and Deadlift only once a week in the A-B-A weeks? Could I just do B-A-B every week? Thank you very much. ",8.080166666666667,10.497427350000002,8.0475,61.11416666666668,63.0,7.833333333333335,24.583333333333336,8.344100000000001,1.7747083333333338,388,9,55,5,6,125,47,80,0.0,0.885,0.115,0.8139,0,0,0,0,0,0,30,0,1,0,1,2,3,0,0,5,1,7,0,0,0,0,8,10,3,0,1,1,0,0,0,0,0,0,0,0,0,2,3,0,0,3,1,0,2,0,0,0,1,0,0,4,3,5,9,1,10,0,0,0,0,4,1,0,2,7,29,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11977893308005093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2527970000814591,0.1433507428021324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08525994444685081,0.12582983727188973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16935456031499982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1102821183370792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3195332621111051,0.0,0.3422913971984246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3361139453139413,0.15956496321873986,0.0,0.0,0.2883203704194365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.138118456573611,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12378238737662745,0.0,0.0,0.6016858302271176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,thrarg,2018/02/02,"What's your go to on the fly routine? TL/DR: Life schedule change has me out of the house most days for about 18 hours, making it hard to follow a normal split. What's your go to full body routine to get the best bang for your buck? I recently took a new physically demanding job that also comes with about 3 hours of commuting time a day, plus apprenticeship schooling at night. Factor in time I try to spend with my kids and family when I am home and it's become increasingly difficult stick to my old regimen. I have a fully loaded home gym so it's just a matter of popping into the garage but by the time I can get in there I'm beat up from the day. Just looking for some input from anyone with similar a similar situation.",2.5612941787941814,4.44432900675676,4.317567567567568,84.3850207900208,76.5,7.7970893970893975,22.87110187110187,8.617729084823388,1.4800617463617465,575,17,118,12,13,194,99,148,0.036000000000000004,0.936,0.028,0.1881,2,0,0,0,0,0,11,0,3,0,2,8,2,0,0,12,0,4,2,1,1,0,17,14,7,0,1,3,0,1,0,0,0,1,0,2,1,6,9,0,0,0,1,2,6,0,1,0,0,1,2,11,1,28,13,5,28,0,0,1,0,4,8,0,2,14,74,17,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1295153387692506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11324268746096815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17886655094405451,0.0,0.0,0.16996175938777888,0.0,0.0,0.1798954723320916,0.0,0.0,0.0,0.0,0.0,0.0,0.1713268940796546,0.13950987455471786,0.0,0.0,0.0,0.0,0.0,0.0,0.31334269115438296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15267674125580533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16922958491669532,0.0,0.1840854944575389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1450798506290492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3249080993218422,0.0,0.31898606335547103,0.1868743021049096,0.0,0.0,0.0,0.0,0.16071532730863372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11439359175390712,0.0,0.0,0.0,0.0,0.1360013935607478,0.0,0.0,0.0,0.0,0.0,0.10810620656403526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1564171286187985,0.0,0.1519837773358835,0.15868149382735935,0.0,0.0,0.16994450745601258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15991100407902814,0.0,0.0,0.0,0.0,0.0,0.0,0.1639070858402089,0.0,0.0,0.0,0.0,0.0,0.0,0.18204418285277293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2833117532462933,0.0,0.0,0.0,0.17993794156528548,0.10995680022571062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CheesyBodBod,2018/02/02,"I'm struggling to gain weight and fluctuating between weight, and advice? Good morning, I'm a 24 year old male, 186CM, and 80KG. I'm really struggling to bulk and gain weight and muscle. I started lifting and eating properly in November 2017, my starting weight was 69KG, I was very skinny and unhealthy, I seem to have gained a large amount of weight pretty fast, and I train 6 days a week. I have no issues in the gym and lifting weights, I love it and I can tell I'm getting stronger and stronger. However, I just don't look or feel it. My weight fluctuates like crazy, sometimes I'm 80KG, and today I was 73KG. I weigh myself at the same time everyday to try and get consistent readings. I feel bloated a lot, and can defiantly tell a lot of the weight is going to my belly, I'm just starting to feel I'm getting skinny fat. I understand these things take time, a lot of time in fact and I'm not expecting to like the Rock in a few months, I just know I'm going wrong somewhere and would love some help and advice. Thank you for reading, and thank you in advance for any advice.",3.8329166666666654,5.1186266435185175,4.534259259259262,86.5991666666667,71.91666666666666,7.437037037037038,27.85185185185185,7.8658589789855275,1.6100240740740737,849,31,173,11,16,272,111,216,0.076,0.737,0.187,0.9745,1,0,0,0,0,0,28,0,2,0,4,3,10,0,2,11,0,10,15,3,0,1,37,39,19,0,2,5,0,11,2,0,1,1,0,0,1,4,18,13,0,6,4,0,3,3,3,0,0,3,12,19,7,19,35,7,23,0,0,1,2,8,6,0,6,16,93,23,2,0.0,0.0,0.0,0.0,0.0,0.2319719903354708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05381047087719179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05103169431652798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08096877789477422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12003008336884333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12402499597914778,0.0,0.08994173101649472,0.06636969711382233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05303853762350584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08259017508642481,0.0,0.0,0.0,0.0,0.0434872592456692,0.0,0.0,0.0,0.0,0.0,0.0,0.0773169186578443,0.0,0.0,0.0,0.06644847707069441,0.0,0.0,0.2018180787361936,0.14283412315388988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06316005679662096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08303263232326555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08050269638308671,0.0,0.0,0.0,0.0,0.0,0.0,0.15830093696943395,0.0,0.05069209887300703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07203611982771037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07826065875791198,0.0,0.16802385729407904,0.0,0.0,0.0,0.0,0.16544573817238115,0.0,0.0,0.0,0.0,0.0,0.059495201656651286,0.0,0.1383245637161033,0.14570280511150366,0.0,0.0,0.05256982810582402,0.0,0.0,0.0,0.1384223649961035,0.0,0.07500509185907703,0.0,0.0,0.053723434203646434,0.0,0.0,0.08237613693123164,0.0,0.0,0.0,0.065289757471918,0.0,0.0,0.06347255496097452,0.7708629723641556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05621101037594823,0.08651519979758664,0.0,0.0509565170969061 fitness,J1--1J,2018/02/02,"Worth buying a home exercise bike? I've recently fallen off the wagon and thought I'd buy a cheap home exercise bike because - it's right there - I enjoy cycling - can watch Netflix / youtube while doing it I get I'll plateau and everything and will need to step it up over time, but it's a weight loss/weight gain prevention idea though. ",8.823025641025644,7.076707199999998,7.927692307692312,76.81564102564106,61.615384615384606,11.743589743589745,38.5897435897436,10.504223727775694,3.8150512820512814,268,11,52,5,3,83,49,65,0.029,0.835,0.136,0.7506,0,0,0,0,0,0,8,0,0,0,1,2,1,0,0,4,0,3,3,0,0,0,8,6,6,0,1,1,0,1,0,0,1,2,0,2,0,4,3,1,1,2,5,4,2,0,0,0,0,1,2,2,1,4,4,0,9,0,0,1,0,0,4,0,0,3,24,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14840540513402714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2187979654002499,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1271930438623157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4884021921888871,0.0,0.0,0.0,0.0,0.27482642597601903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18051575287969665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2403783873357971,0.0,0.0,0.20790573297629292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2391892669345384,0.1932728158222136,0.1419581738622673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5929152048041625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheDalekDiva,2018/02/02,"How can I make the muscles on the top of my thigh stronger? Hello! I've been doing a lot of stretching and have become much, much more flexible over the past two years. I'm trying to be able to raise my legs higher and being able to hold them in the air, and while I have the flexibility to kick them fairly high, I don't have the strength to hold them there. When I try to raise my legs, I can feel that the part of my leg that's working is the top of my thigh. I would like some exercises or tips to make this part stronger. Thank you.",3.9415413533834567,3.890309219298248,4.52809523809524,91.60500000000002,70.84210526315789,7.566917293233082,24.180451127819552,6.868970318607317,0.4840240601503756,417,9,101,3,7,133,69,114,0.023,0.815,0.162,0.9195,0,0,0,0,0,0,11,0,1,3,4,3,3,0,0,9,0,12,6,5,3,0,13,17,7,0,1,1,0,1,1,0,1,1,0,0,0,3,3,0,2,1,1,0,0,1,0,0,1,1,1,15,3,14,13,7,12,0,0,0,0,5,8,0,3,5,69,18,1,0.4245335618530051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2344319825793204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10732846233958346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2242715083038232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10370282715143607,0.0,0.0,0.0,0.0,0.0,0.0,0.1804616264117936,0.0,0.0,0.2833794490940145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3120810154196465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4597284769932112,0.20263266088125034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19542673293569812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28823042138330496,0.0,0.20735380139559412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15453274459965322,0.0,0.0,0.15078823093871768,0.0,0.0,0.13669284747688326 fitness,BishopBN,2018/02/02,Proper form/position for wall push ups I searched online and different videos have different position for the arms and it confuses me. Can any help me to decide which one is the preferred one?,5.396476190476188,7.870479314285718,5.48,76.55333333333336,70.14285714285714,10.380952380952381,31.666666666666664,10.504223727775694,4.0048095238095245,156,7,26,5,3,49,28,35,0.064,0.861,0.075,0.1027,2,0,0,0,0,0,3,0,0,0,0,1,1,0,1,2,0,3,1,1,0,0,5,3,2,0,1,0,0,0,0,0,0,0,0,0,0,2,2,0,0,2,1,0,1,0,1,0,2,0,0,3,0,4,3,0,3,0,0,0,0,1,2,0,1,0,18,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2549476610968755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7833900329652687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2512903324331051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5080894755626882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sleepy_Dog_MP3,2018/02/02,Gym noob kinda lost. I have read side bar I'm 5'8 and around 165 pounds. I am honestly just looking to lose % fat and my end goal is to just become more lean. I recently join the gym and I'm running 5k 3 times a week and I'm working to running probably around 5 times a week. I'm sorta lost on what else I should be doing? I have no idea when it comes to weights or machines. any guidance or tips or anything would be strongly appreciated.,0.31192687747035563,2.5832048369565257,2.2935573122529647,93.5154743083004,87.58695652173913,5.084584980237153,22.49407114624506,6.574015621080383,0.49611739130434795,343,13,76,4,11,114,63,92,0.111,0.769,0.119,0.4117,0,0,0,0,0,0,8,0,0,0,6,5,5,0,0,3,0,9,3,1,0,0,17,17,8,0,2,5,0,1,0,0,2,1,0,0,0,2,7,3,0,1,4,0,3,1,3,0,0,2,2,6,2,7,11,1,14,0,3,1,0,0,4,0,5,7,39,8,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1350900959349505,0.0,0.0,0.0,0.0,0.0,0.0,0.16347357762424009,0.35368459401434404,0.0,0.0,0.0,0.0,0.0,0.0,0.2193954030608853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17112101171157104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1659481620091183,0.0,0.17594660980476334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22425380161329372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1668175542023788,0.22224064953870445,0.4337040045035217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21418033417704785,0.0,0.0,0.0,0.0,0.0,0.19870564606839025,0.0,0.0,0.0,0.1961447739033257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2316710268718643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3186931241870577,0.2419044825100995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14462094043023493,0.0,0.0,0.14111660166694362,0.0,0.0,0.0 fitness,reglig,2018/02/02,"No barbells at gym? Howdy, I a beginning weightlifter (pretty out of shape) following the ""phrak greyskull"" routine recommended here. The gym I'm currently using does not have barbells/free weights available for use. It does have what I think is a ""3d"" smith machine which allows for vertical and forward/back movement, as well as dumbells which increase in increments of 10lbs (20lbs, 30lbs, 40lbs, etc.). Are either or these viable alternatives to using barbells? My concern with the dumbells is basically that I would be forced to increase the weight in increments of 20lbs for squats and deadlifts, and by 10lbs for the other exercises, which seems unrealistic. I've read that the smith machine is a pretty terrible way to lift, but is the 3d model maybe less bad? Any advice would be appreciated. Thanks! ",8.215747402078335,9.652275690647484,7.2419664268585136,70.6495363709033,61.877697841726615,9.918784972022383,37.74660271782575,9.994966539143718,4.033570103916865,647,31,101,13,9,198,93,139,0.068,0.8109999999999999,0.12,0.7595,1,0,0,0,0,0,28,0,0,0,0,2,4,0,0,10,0,11,3,0,4,0,17,20,7,0,2,4,0,3,0,0,2,1,0,0,0,9,5,2,0,2,5,0,4,2,2,1,0,0,3,4,2,18,16,5,12,0,0,0,0,0,5,0,2,2,64,13,1,0.0,0.0,0.0,0.0,0.0,0.17452127536930187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12145093886717667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13732877362572804,0.14911962855152416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3125799283378372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19918098637595655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1794229993102393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.363391284175114,0.0,0.0,0.0,0.0,0.0,0.0,0.17864364597709362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16258646770422844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16442657151950268,0.0,0.0,0.0,0.1144366668405824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4627470315107746,0.0,0.0,0.0,0.1417606485545745,0.0,0.4349619609594049,0.16057863711307666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2537379760311734,0.0,0.0,0.0 fitness,tilt_shift_neon,2018/02/02,"Want to hit the 1K club this year, but my bench is badly behind and I'm stressed about my programming and diet. Need some constructive criticism, advice, and course-correction. 31M, 6'4"" currently hanging between 225-230 pounds. My bodyfat is probably a lot higher than it needs to be, maybe around 20%, educated guess. I've decided I want to quit fucking around in 2018 and hit the 1,000 pound club (total of DL, squat, and barbell bench over 1K lbs.) but I've hit a down moment in terms of confidence in terms of where to go next and I'm hoping someone can educate me or point me in the right direction. My current 1RM lifts are currently 385 deadlift, 320 squat, and 175 bench. Yes, my upper body is sad relative to DL and SQ. All in all that leaves me with about 120 pounds to add on to those totals with my bench press being the obvious weak point. **Programming** The inevitable answer (""bench more"") is a true one. I have a huge wingspan (more than my height, and I'm already tall) that gives me mechanical issues but I'm tired of using that as a crutch and now I just want to bench, a lot. But how to go about that without neglecting my other lifts is my hangup. Q3 and Q4 of 2017 I was using a 4 day variation of the [MAUL program](https://www.muscleandstrength.com/workouts/maul-workout). I just took out the extra leg day (never had a problem progressing my squat and I wanted to get bigger arms). I'm ready to move on from that. I've been in maintenance mode since the holidays and just had an addition to my family so things have been extra busy, and now that they're getting back to normal I want to fully invest in a program that works, with the primary goal of moderate-to-heavy gains in my bench and incremental-but-consistent gains in my other lifts. **Nutrition** I've been trying to do keto for a month and a half. Trying being the operative word. I've cheated twice already and that doesn't bode well for the future, plus it makes me irritable (which in a house with young kids is... suboptimal). *So my dilemma*: I want to get stronger. Stronger generally requires bulking, but I'm at around 20% BF (if I had to estimate). Do I move forward with my lifts, start strong on the year making gains, and have to cut in a month or two, or do I cut now (with my bench still low) and start bulking later on? I can't decide, and would love some feedback. Is there some other protocol (leangains comes to mind while writing, but I'm not well-versed) that allows for body recomp, while still having moderate lifting progress? Let me know. Is there a program out there that accentuates bench while not leaving DL and squat in the trash, preferably something that isn't 6-7 days a week? Gimme some of that. I'll note that I'm probably not a candidate for beginner-centric programs like SS/SL, past that I'm very open. My body is ready for constructive criticism. *: Woke up to some good suggestions and common sense. Thank you all.",2.8964875301689474,5.275508569911505,3.80857602574417,86.05384553499597,77.46017699115046,7.153338696701528,24.432019308125504,8.180337850089996,1.5472902654867258,2302,80,450,43,55,737,281,565,0.078,0.782,0.14,0.9866,3,0,1,0,0,0,116,0,1,0,10,23,19,4,1,30,1,33,10,5,6,8,101,74,40,0,14,17,0,1,1,1,1,2,0,0,1,23,38,1,3,5,3,1,8,8,11,1,4,9,1,36,8,75,57,18,76,0,3,0,2,7,37,1,13,34,273,59,9,0.0,0.0,0.0,0.0,0.0,0.09008092474024372,0.0,0.0,0.0,0.0,0.203454191158644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2461893298607952,0.0,0.0,0.0,0.07088363808636923,0.07696960733536885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3071862009069149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07940816556396649,0.0,0.0,0.0,0.0,0.0,0.0,0.17835273938037258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08690266539271194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0852224209014595,0.1444866638323397,0.0884310834389498,0.10478033521616804,0.0773193825956772,0.0,0.0,0.10155082861211202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09155929540450483,0.0,0.10636770743691797,0.0,0.0,0.0,0.09621591816517903,0.0,0.0,0.0,0.0,0.05066179569701598,0.0,0.0,0.1952186294083824,0.0,0.09426416259588204,0.0,0.04503633943494149,0.0,0.0,0.0,0.0,0.0,0.0,0.15674270963114414,0.08319946222531177,0.0,0.12306678042294847,0.0,0.09261099922249053,0.0,0.0,0.0,0.0,0.0,0.09307934103805826,0.0,0.1471604303948402,0.19595354270777007,0.0,0.13670621238796613,0.07109781552162163,0.0,0.0980384978121092,0.0,0.09032053375432098,0.0,0.0,0.0,0.0,0.06246611632450608,0.0,0.0,0.0,0.0,0.0,0.08799985059931904,0.0,0.0,0.0,0.0,0.17428694058160926,0.0,0.0,0.0,0.1987794165867083,0.08820742954995751,0.0,0.0,0.0,0.0980487991359032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07872444602625488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0762553769569055,0.0,0.0,0.0,0.07810701922372931,0.07096757896922892,0.0,0.0,0.13049631053804844,0.0,0.1472361745467792,0.0,0.10559621066607612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08487044105655206,0.0,0.0,0.06124280852649354,0.0,0.0,0.0,0.0,0.10595169646787997,0.0,0.0,0.10241957352955212,0.12517347356344452,0.0,0.09005016005147651,0.0,0.0,0.15923437961392745,0.0,0.07606127430252893,0.32623429764873074,0.0,0.07394426936944175,0.0,0.1657685814415995,0.0,0.0,0.0,0.0,0.08886187612874033,0.0,0.06711089109885206,0.0,0.0,0.06548471375263172,0.0,0.0,0.11872666630983646 fitness,LeeSinCarefully,2018/02/03,"Is 15 Minute HIIT 3x a week enough for my goal? Trying to get B.F from 16% to ~12%. Assuming I eat at a clean caloric deficit, would doing a 15 minute HIIT of jogging/sprinting (in intervals) on the treadmill help me get to where I want to be bf-wise?",4.627435897435895,4.202456615384612,5.466153846153849,86.74551282051284,69.38461538461539,8.471794871794872,30.794871794871803,7.793537801064563,1.8092871794871792,192,7,43,2,3,63,42,52,0.053,0.8079999999999999,0.139,0.5204,0,0,0,0,0,0,12,0,0,0,1,1,0,0,0,4,0,4,1,0,0,0,3,7,0,0,2,0,0,0,0,0,1,0,0,1,0,0,0,1,0,1,0,0,0,0,0,0,0,0,0,4,0,10,5,1,5,0,0,0,0,1,4,0,1,1,24,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4319120541015961,0.0,0.0,0.0,0.4361404952713912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44105799927730105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28292366918621464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2865771155697098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2489645805365653,0.0,0.33858188680948725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2998466024293157,0.0,0.0,0.0 fitness,saiasox,2018/02/03,"Will I get something out of Total Crunch? A relative gave me this strange workout machine, now I don't know much about fitness, so I'm very skeptical of what exactly I would get out of this aparatus, I have a very lean body and all I want is gain some muscles, also I'm 20 and never set foot on a single gym and have zero experience with any kind of exercise, never lifted and lead a very sedentary lifestyle, I also don't practice sports",19.19590909090909,6.7788958636363645,17.12454545454546,50.65681818181821,56.27272727272727,19.87272727272727,61.04545454545455,12.161744961471696,7.339527272727272,348,15,66,5,2,116,61,88,0.06,0.855,0.084,0.2366,0,0,1,0,0,0,7,0,0,0,2,5,2,1,0,4,0,7,3,2,1,5,17,14,7,0,2,0,0,0,0,0,2,1,0,0,0,3,7,0,0,1,4,0,1,4,1,0,1,1,0,7,1,9,11,5,9,0,0,0,0,1,4,0,1,3,46,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3750943027837063,0.0,0.0,0.0,0.1594829959133888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26050106269100826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2294075083415181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2450561214135299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2442185643055252,0.1288871529184337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17240064775724154,0.0,0.3617556344076284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18054648630223705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.580515610865629,0.13832714648777705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16659769357035312,0.0,0.0,0.0 fitness,Harvest1588,2018/02/03,"(Almost) All-Protein Shake Diet Anyone see any a possible problem with maintaining a diet that’s almost entirely protein shakes? My goal is to cut. I usually make them with a banana, raspberries, and 2% milk. I would probably also have a salad w/grilled chicken and avocado during the day. On weekends I’d mix in more regular food. It would make counting calories and prepping meals a lot easier for me. Thoughts?",4.588342857142855,7.23066292,6.052571428571429,70.75200000000002,73.13333333333333,9.085714285714287,34.714285714285715,9.606745405546679,4.214828571428571,329,18,49,9,7,111,61,75,0.098,0.861,0.04,-0.4696,0,0,0,0,0,0,14,0,0,1,1,1,4,1,2,6,0,4,6,0,2,0,14,8,4,0,3,0,0,0,0,0,2,0,0,0,0,2,5,6,0,1,1,0,2,0,4,0,0,1,1,5,0,6,5,2,7,0,0,1,0,1,2,0,3,3,29,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4742807243228423,0.0,0.0,0.1893843419426364,0.0,0.0,0.0,0.16104527319101322,0.0,0.0,0.0,0.0,0.1655895899930494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15272888377732072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2863628879294701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20133533551572527,0.0,0.0,0.3161574989433664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2669782249301414,0.0,0.0,0.2553313045709461,0.22660412679112826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1887143541771797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18800810427864756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2608230472230699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33645933123303995,0.0,0.0,0.0 fitness,pm_me_cozy_blankets,2018/02/03,"Using a resistance band as a resistance loop? I have a whole bunch of those thin latex rectangular resistance bands from physiotherapy a while back and I was wondering, would it work to just tie them in a knot at the end to form a loop? I'm worried that its going to snap because there would be unequal tension distribution. Has anyone tried this?",4.203435897435899,6.706192138461539,5.155000000000001,77.39916666666667,73.76923076923076,8.64102564102564,27.756410256410252,9.2995712137729,2.6997179487179483,279,11,50,7,6,91,52,65,0.123,0.877,0.0,-0.7536,0,0,0,0,0,0,5,0,0,1,1,3,1,0,1,7,0,6,0,0,1,0,6,10,3,0,2,1,0,1,0,0,2,0,0,0,0,5,1,0,0,1,2,0,1,0,1,0,0,1,1,3,0,8,6,3,7,0,0,0,0,3,3,0,1,3,37,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22371823164662574,0.0,0.0,0.0,0.0,0.0,0.0,0.2460237278280175,0.0,0.19504007812719507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2833829536153952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1818363826186576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2172267495196636,0.0,0.0,0.0,0.0,0.2763362373081516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35721554708187164,0.0,0.0,0.3469748447839723,0.23292923517669606,0.3249273009760973,0.0,0.4545701611292205,0.0,0.0,0.0 fitness,PseudoProgrmmer,2018/02/03,"Can obese people lose muscle while losing weight? I'm not sure where to ask this so if this post isn't suited for this subreddit I apologize. Here is where I'm at: I'm 285 pounds so I'm obese ( Obviously ) but I've been lifting consistently for 3 years now, so while I'm still a beginner I still have some muscle that I'm proud of. And you are now probably thinking ""How are you obese you have been going to the gym for 3 years"" that is because I eat like complete shit and only go to the gym to lift heavier. So here's my question, I'm on a calorie deficit of -1000 so I'm planning to lose 2 pounds a week will I lose a lot of muscle? I understand I shouldn't worry about that and I should worry about becoming healthier but still, it took a while and I'm just wondering how much will I lose muscle? tdlr; an Obese guy who has 3 years experience lifting is wondering if he will lose a lot of muscle (While being aware that I shouldn't give a crap but it's for the sake of curiosity)",1.9085507246376807,3.5835137922705336,3.659251207729472,89.31032608695654,77.74396135265701,7.1120772946859905,22.61111111111111,7.984000788550335,0.9870270531400972,773,23,172,13,18,259,100,207,0.14,0.774,0.087,-0.894,0,0,0,0,0,0,18,0,3,0,8,19,11,2,0,11,0,19,8,2,2,2,26,37,20,0,5,7,0,1,1,0,6,4,0,0,1,10,4,6,0,5,2,0,3,4,8,0,0,3,1,13,3,18,27,4,22,0,6,0,0,10,4,2,8,15,106,23,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10023909315647292,0.0,0.0,0.0,0.0,0.0653621861487885,0.11841945289501245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1124213452535674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10971596532914037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1048847335607071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1028581356882427,0.12187467933223547,0.0,0.0,0.0,0.0,0.10616769345221784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05238377426076665,0.0,0.0,0.0,0.0,0.7197311090999131,0.0,0.1823144336630613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07882129114445853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08154797375326718,0.0,0.0,0.0,0.0,0.0,0.07433497368947622,0.0,0.0,0.0,0.0,0.0,0.102690058543558,0.0,0.11560460082692944,0.0,0.0,0.0,0.1201143736663031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11006293695722533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2568854383120672,0.0,0.0,0.0,0.0,0.0,0.0,0.10105647127261867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06870421155540962,0.0,0.0,0.0,0.0,0.0,0.0,0.11912877216422955,0.0,0.0,0.0,0.11162299368333244,0.0,0.0,0.0,0.0,0.0,0.0,0.08600787637551456,0.13056880897248044,0.0,0.0,0.0,0.0,0.0,0.0,0.23255768364619805,0.0,0.21778045758752,0.0,0.0,0.0,0.0,0.20714441819895849 fitness,samcro5429,2018/02/03,Percentage-Based Power Clean Program I am trying to increase my 1RM for Power Cleans as well as become more explosive in general. Are there any good Percentage-Based programs for Power Cleans? I haven't been able to find any.,6.426016260162598,8.278486073170733,6.1448780487804875,75.34869918699188,66.3170731707317,9.369105691056909,30.739837398373986,9.725611199111238,3.199334959349593,183,7,29,4,3,57,31,41,0.0,0.762,0.238,0.8402,3,0,0,0,0,0,5,0,0,0,3,2,2,0,0,0,0,4,0,0,0,0,2,4,2,0,0,0,0,0,0,0,0,0,0,3,0,0,0,0,0,1,0,0,1,1,0,1,0,1,0,3,2,7,3,2,2,0,0,0,0,0,1,0,0,0,17,3,2,0.3813082051244432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5186053102002542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4211249546957468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3485087915031576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3198232314131257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2588832415515466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34284186968136965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,carmenatanacia,2018/02/03,"Cardio Bunny Feeling Overwhelmed With Trainer Recommendations Hi All, Just met with a trainer at a new gym I joined and feeling a little overwhelmed. He recommends I limit my cardio to 2-3x/week on days I am not lifting, and do a lifting program 2-3x/week. For reference, I am 5'4, 130 lbs and 21% BF. My current regimen is spinning 5-6x week without strength training. I want to achieve 15-18% BF by summer. I find that my mental health declines if I am not doing high intensity cardio at this frequency and do not want to limit myself to a maximum of 3 classes a week. Am I able to achieve my body fat goals if I add in strength training and don't reduce my cardio? From a nutrition perspective, I just invested in a paleo meal prepping service that will put my daily calories around 1200-1400. I plan to supplement this with an RxBar daily. I don't want to lose muscle and am looking to get very toned and drop the last of this stubborn fat before summer, but it feels so overwhelming trying to establish a new routine. Can anyone give me some advice on next steps to achieve my goals? Can I get there with caloric deficit and ignore his advice, or do I just shut up and try what he tells me? TLDR; Can I maintain somewhat high intensity cardio 5-6x/week, lift 2-3x week, and lower my body fat from 21% to 15-18%?",5.93174358974359,5.8307230461538495,6.736923076923077,77.63474358974361,66.61538461538461,9.087179487179489,34.641025641025635,8.648137234880735,2.8573641025641017,1032,45,195,14,15,343,142,260,0.095,0.877,0.028,-0.9296,2,0,0,0,0,0,38,0,0,0,11,6,8,1,3,11,0,16,12,5,0,1,42,27,15,0,5,11,0,3,0,2,1,9,0,0,0,7,16,4,4,5,1,1,2,6,6,0,0,1,4,27,2,30,25,3,26,0,4,1,0,9,12,0,5,11,116,34,8,0.1250526637647462,0.0,0.0,0.0,0.0,0.24440003145153705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08743973012356854,0.0,0.0,0.1113233834549561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10641060629990136,0.0,0.0,0.0,0.0,0.2778106366751797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08064862277950771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18969115263475575,0.0,0.0,0.0,0.1142958691609562,0.0,0.0,0.0,0.0,0.0,0.13066971091744567,0.11996191000533435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13292513385573554,0.0,0.0,0.0,0.2642500102702489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10193461152496454,0.0,0.0,0.0,0.0,0.0,0.0,0.1253356216058171,0.0,0.0,0.10501274224421653,0.13990194352017676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12602367237444714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2415532838329253,0.1329949266053466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12571246686106538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10930154004966017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1698051000476508,0.0,0.0,0.0,0.0,0.0,0.0,0.10318154418033652,0.2212779032737319,0.0,0.6018582228700906,0.0,0.0,0.0,0.0,0.0,0.0,0.1205463053545023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,outforaripareyabuddy,2018/02/03,Question about Building the Monolith conditioning I do not have access to a prowler nor do I own a weighted vest. I was wandering if anybody has done any other easily accessible conditioning that I could try. Thanks guys. ,5.183461538461536,8.302377025641029,6.0637820512820495,68.95413461538462,73.61538461538461,9.028205128205126,35.391025641025635,9.516144504307137,4.297764102564103,180,10,27,5,4,59,33,39,0.0,0.8540000000000001,0.146,0.6486,0,0,0,0,0,0,3,0,0,0,0,1,1,0,0,3,0,7,1,0,0,0,4,8,2,0,2,2,0,1,0,0,0,0,0,0,1,2,0,1,0,1,0,0,0,2,0,0,0,2,1,4,1,2,5,1,0,0,0,0,0,2,0,0,2,0,22,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2538939346413389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2980932723819809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3820713874165371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3696797582108775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4182426044189654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.343734759006911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25348326952088385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4546453272299145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CellularGarrison,2018/02/03,"We know that crunches and sit-ups are bad for the spine, but why is the reverse crunch deemed safe? https://www.simplebackpain.com/the-worst-abs-exercises.html This site explains why certain exercises are dangerous, but doesn't explain why the reverse crunch is a good alternative.",12.744308943089427,16.166091073170733,8.447317073170732,58.84138211382115,52.90243902439025,9.369105691056909,38.05691056910569,9.725611199111238,3.9888471544715447,238,10,31,4,3,65,32,41,0.129,0.6629999999999999,0.208,0.6059,0,0,0,0,0,0,15,1,0,0,0,0,5,1,0,4,0,5,2,1,0,1,9,8,3,0,0,2,0,0,0,0,0,1,0,0,0,2,2,0,1,3,1,0,0,1,2,0,0,0,0,1,3,1,8,0,1,0,0,0,0,3,1,0,0,0,16,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2778455897951941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2791082117165025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1828794116642556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.9008082788102652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,parlonida,2018/02/03,"What's better: a mediocre quality workout of each muscle group twice a week, or a great quality workout of each muscle group once a week? Example of twice a week would be a push pull split doing legs on pull day (4 days a week) Example of once a week would be a different muscle group Monday- Friday",7.3231638418079115,6.313820525423733,7.880000000000003,73.59536723163842,64.08474576271186,11.256497175141243,34.92090395480226,10.504223727775694,3.5929276836158195,237,9,44,5,3,79,31,59,0.0,0.87,0.13,0.7906,1,0,0,0,0,0,6,0,0,0,2,1,2,0,0,9,0,5,1,1,0,0,5,5,1,0,2,1,0,0,0,0,2,0,0,0,0,1,2,0,0,0,2,0,3,0,0,0,2,0,0,0,2,5,1,2,12,0,0,0,0,3,1,0,1,8,25,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1689786424687529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24643811968055995,0.0,0.0,0.0,0.0,0.19961892365054004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21064631753559745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40694917931049546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7662912874733546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2714496527681742,0.0,0.0,0.0 fitness,eltoon85,2018/02/03,"1 Weight Lifting Session Per Week During Marathon Training: What Should I Do To Minimise Lean Mass/Strength Loss? I've been lifting on a calorie deficit for about 6 months. My primary goal is weight loss. I'm pretty happy with my progress. For the last 3 months I've been following the 351 beginners 3 day template from the wiki. I'm going to keep this up for another 2-3 months, but then I'm going to focus on a marathon training plan. I'd like to keep lifting once per week to try and maintain the progress that I've made. What would be the best way to approach this?",3.6193859649122793,5.228029184210532,3.8412280701754398,90.08359649122808,72.94736842105263,6.470175438596491,31.08771929824561,6.937597516519254,1.6720771929824565,453,21,92,4,9,140,71,114,0.045,0.7829999999999999,0.171,0.9461,0,0,0,0,0,0,12,0,0,0,7,1,5,0,0,7,0,7,2,0,1,0,8,16,3,0,2,1,0,2,1,0,2,0,0,0,0,5,2,2,2,0,2,0,4,0,2,0,0,3,2,3,3,15,10,1,17,0,2,0,0,0,3,0,0,10,41,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19814826998615973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19830910222655948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1218680170486787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2147884869532116,0.0,0.0,0.0,0.0,0.0,0.0,0.20115877786879235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33592492476848224,0.0,0.0,0.0,0.1540332438055137,0.0,0.0,0.0,0.0,0.0,0.09231968179129962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17880504891390014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4524947279279248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20124358028069084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1922472711649936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12829612034502008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14999312878436394,0.3031556962278622,0.46022155013891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1342366633631612,0.0,0.0,0.0 fitness,Guardine,2018/02/03,"Whey with MCT - what's the point? My favorite whey brand just changed their product - it now includes MCT oil (761mg /25g). Thus the mixed shake tastes way more oily than before. Is there any advantage/disadvantage of this? They also changed their label and recommend only one shake per day instead of two before. Has this anything to do with the added MCT oil?",4.258706467661689,6.648654298507463,3.5590298507462705,89.4351616915423,73.17910447761193,6.257711442786071,26.092039800995025,7.1686216300943375,1.1587830845771152,286,10,54,3,6,84,54,67,0.05,0.862,0.08800000000000001,0.5632,0,0,0,0,0,0,12,0,0,3,0,5,2,0,2,3,0,3,1,0,1,0,5,3,2,0,0,1,0,0,0,0,0,0,0,0,0,4,3,1,0,0,0,0,2,0,2,0,2,0,3,4,0,6,3,1,6,0,0,0,0,3,1,0,0,2,29,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22109006724428235,0.0,0.0,0.0,0.1880066214236427,0.0,0.0,0.0,0.0,0.0,0.0,0.22750827740893956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4705050598133968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5849295518627482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17829794606092533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1873407766724991,0.21026514293606435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26135009452815183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27006748484070825,0.0,0.0,0.0,0.0,0.0,0.0,0.21944614701346615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,vandalsavagecabbage,2018/02/03,"What are the actual benefits of hitting tyres with a sledgehammer? I brought two truck sized tyres and a 3 kgs (approx 6.6 pounds) sledgehammer. I've hit atleast 200 slams as of now every alternate day. Before I used to do 300-400 slams. But that was only when I used to do that single exercise (now I do others too) Is this exercise efficient? What are the benefits? Does it make your muscle grow or make your arms stronger?",2.549629629629628,5.229622728395063,3.5076543209876583,85.94444444444447,80.97530864197532,8.044444444444443,23.814814814814817,8.841846274778883,2.1175777777777776,335,12,64,9,9,107,59,81,0.0,0.855,0.145,0.89,0,0,0,0,0,0,13,0,2,0,0,4,2,0,0,4,0,7,3,1,4,0,8,14,5,0,0,2,0,0,0,0,0,2,0,0,0,7,2,0,0,0,2,0,2,0,0,0,1,2,0,6,2,6,10,1,6,0,0,0,0,2,0,0,1,4,39,13,0,0.0,0.0,0.3106704893812721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2708983422708878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20531391538005972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2785963389693425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2682294866605308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4250115130774537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2421248293538937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3109885108297527,0.0,0.0,0.5499164305840996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,NobleMarauder,2018/02/03,"After how many reps does hypertrophy start to turn into strength training? Is it different for different people? I used to be a skinny guy. But I worked my ass out and got big. Not so big though. I went from 50kgs (110lbs) to 68kg (150lbs) at the age of 22-23. But anyways, a bunch of skinny dudes joined the gym I go to as a part of their new years resolution. They keep asking me how to do different exercises and some tips. I am more than happy to help them out. I've lived that skinny hell, and I know how sad it is. But the thing is, I have tailored my routine to fit me. And they tried it, but I don't think it's working for them. I've told them to consult a dietician as well. They're dedicated to improve, and that's why I'm making this post. Heck even I could learn a thing or two from you right now. Let me first say how I got big. When I started working out, I used to get exhausted with a 5kg dumbbell when doing bicep curls. Now picture the same for every other exercise. My method - I pick my comfortable weight. Progress from 5 reps to 16 reps - 3 sets each. Once I hit 16 reps, I stay on the same weight for 2 days, then move on to the next weight. Repeat. Now as far as I understand, heavier weight & low reps = hypertrophy, and low weight & more reps = strength. My questions 1. My method might seem strange to you. Because I move from hypertrophy to strength with the same weight. It has been working for me. But you may view it to be incorrect. Do you have any suggestions regarding my method? 2. Is it okay to keep shifting between hypertrophy and strength training like I do? 3. What's the line between hypertrophy and strength training? 5 reps? 8 reps? I know this information is easily available. But that leads me to my other question. Is it the same for all people? Or should they figure out what works for them?",1.2845528455284558,3.650331222222224,2.5980487804878045,92.46585365853664,83.66124661246613,5.876422764227643,22.279132791327914,7.217587316427113,0.7150303523035229,1427,49,309,21,41,459,183,369,0.053,0.804,0.14300000000000002,0.9888,3,0,3,0,0,0,62,0,4,8,13,14,15,1,0,15,1,23,14,5,9,1,56,45,29,0,2,9,0,6,1,0,3,3,1,0,1,19,16,9,2,10,3,0,5,2,5,1,2,5,8,44,10,49,32,11,40,1,3,1,1,22,16,3,8,17,195,63,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1851426313305576,0.0,0.058100316873208276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07987237407319736,0.0,0.0,0.0,0.0,0.052081805789769085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06821475907894632,0.0,0.0,0.05510001235881603,0.0,0.0,0.0,0.0,0.2677914887791433,0.0,0.0,0.07476678671251205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05643055331101213,0.0,0.07198463875493126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07267295263243795,0.0,0.0,0.0,0.0,0.04463748070539664,0.0,0.04855600580144859,0.0,0.13666408165569316,0.0,0.0,0.08459639307258142,0.0,0.09094963071588733,0.0,0.0,0.0,0.0,0.0,0.0,0.057266844020936125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15188125608857928,0.0,0.0,0.09390824874538226,0.0,0.0,0.0,0.0,0.0873654625446947,0.0,0.04174036577316841,0.0,0.07544273118339165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05703008385928718,0.08662004672961876,0.0,0.0,0.0,0.0,0.0,0.0906355097962772,0.0,0.0,0.0,0.1816127298486582,0.0,0.0,0.0,0.08251590954562871,0.09086357394656502,0.0,0.0,0.0,0.0,0.0,0.0909879723091685,0.0,0.0,0.0,0.0,0.0,0.09252030688621657,0.0,0.11846297962769885,0.0,0.0,0.0,0.0,0.0,0.08182534888644842,0.0,0.0,0.0,0.0,0.0,0.1914187346062049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07296301639196938,0.0,0.06794319717946007,0.0,0.0,0.0,0.0777789400479001,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12094596946041047,0.09106483021707204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11352153664996367,0.0547447938020717,0.08394174684022722,0.0,0.0,0.0,0.0,0.0816390339484839,0.0,0.05800634151432104,0.09293128541544797,0.08345986076223537,0.08894327777614729,0.0,0.1475808498679222,0.0,0.0,0.0,0.0,0.0,0.6242379349698876,0.07681842385377484,0.07920126455374021,0.07709390498415528,0.0,0.0,0.0,0.0,0.3109969834333402,0.0,0.0,0.0,0.0,0.0,0.05501884190610532 fitness,gearz22,2018/02/03,"Is “lean bulking” not feasible for some beginner lifters? (w/Explanation. Hear me out!) Please hear me out... I’ve been lifting seriously since September as in I’ve started a program, counting macros & getting micronutrients via a balanced, healthy diet, getting 8-9 hours of sleep, etc. my gains AT first were fast. But I believe I had the strength in me it was just a matter of getting the form correctly (obviously still not perfect) and getting some training sessions in. Now though and for the last 3 months... I’ve hit a plateau. I’m stuck at a 115 OHP, 265 deadlift, 185 Bench (actually failed tonight so I need to go back to 165... which keeps happening), my squat I’m still working on my form but my 1 Rep max for high bar is 205 although I have switched to low bar recently. I’m taking it light now because my form is not good & I want to perfect it. Im 164 pounds, 5’10. My TDEE is 3000 but I’ve been eating 3.2k, actually I’ve bumped it up to 3.5k in the past couple weeks. My weight gain is 1-2 lbs per month. Started at 160 pounds in September. (Actually for the first few months I didn’t gain anything even though I was eating 3.2k calories every single day. I track my macros religiously DAILY, & religiously get at the very least 8 hours of sleep.) I am 100% dedicated to this. But I’m starting to get extremely frustrated with my progress. You always hear the YouTube channels-omarisuf, silent mike, Alan thrall saying that their very first bulk was a dirty bulk and their gains skyrocketed yet they’d never recommend it. What if... what if... some noobs NEED to dirty bulk their very first bulk in order to “force” gains? At this point honesty I’m just very frustrated because I get my training sessions in, sleep in, food, reading, but my progress has halted. On ICF 5x5 program. https://imgur.com/gallery/3l61h pic of me as of a couple weeks ago. I am 164 in this pic Pic of me before serious lifting. I had worked out for 4 years prior but didn’t know a damn thing about lifting aka followed bro splits, smoked a ton of pot, drank, ate, slept however I wanted but I was pretty consistent with hitting the gym https://imgur.com/gallery/VNakN I am 160 in this pic https://imgur.com/gallery/6kJrU pumped.",3.288843917710196,5.960651086538463,3.500330948121648,87.19815742397137,77.79807692307692,6.562075134168158,26.98211091234347,7.738981096181357,1.656481059928444,1756,72,335,28,43,540,221,416,0.087,0.797,0.115,0.9315,2,0,1,0,0,0,99,0,1,4,17,13,11,3,0,17,0,22,13,4,0,5,38,56,18,0,6,14,1,1,0,0,0,0,4,0,0,14,8,9,2,1,4,0,2,6,7,0,4,15,6,36,4,47,38,11,58,0,2,0,0,10,24,1,5,31,179,50,8,0.0,0.0,0.2469758141655631,0.0,0.0,0.0,0.07478193984405401,0.0,0.0,0.0,0.0,0.0,0.07019605188264097,0.2742190041289796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06942284646621545,0.0,0.0,0.0,0.0,0.06486927209737317,0.0,0.10285274521789517,0.0,0.07178596071537813,0.0950472336401892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1866901887939731,0.0,0.054406595995538994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17264704400562125,0.0,0.0,0.0,0.0,0.09408607723432301,0.05572039250742072,0.0,0.07107873466742938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28703354532321584,0.1020110248066124,0.0,0.0,0.0,0.3085301241363563,0.0,0.0479449437069641,0.0707589537361004,0.0,0.0,0.0,0.0,0.07460115466334036,0.0,0.0,0.0,0.0,0.0,0.28524676184436304,0.0,0.0,0.08913322419588515,0.0,0.0,0.1661594130048285,0.0,0.0,0.0,0.09112557910852352,0.0,0.0,0.07498493907310523,0.0,0.0,0.04636322145326266,0.06876639719395355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2020111465558047,0.0,0.0,0.12510690376798772,0.06506527691173637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0805332007098708,0.0,0.0,0.0,0.09260428739614156,0.07974948293308058,0.0,0.0,0.08582661691574674,0.0,0.0,0.0,0.0,0.0,0.0,0.08438496152989625,0.0,0.0,0.0,0.08329742776622262,0.0,0.0,0.0,0.0,0.06708815336584363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06978522731406601,0.0,0.2532691717849591,0.0,0.0,0.0,0.0,0.0,0.17913585358756748,0.0,0.13474341508281035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0634298242211837,0.0,0.0,0.0,0.0,0.0,0.056046451869072346,0.0,0.16577073260003852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2784303758670927,0.09951794233005312,0.0,0.13534042719204534,0.10273034941089923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1228332735993067,0.0,0.0,0.0,0.0,0.0,0.054326447047501614 fitness,mistyokmon,2018/02/03,"I’m seriously getting frustrated with working out my glutes I went to the gym today going all out with the weight lifting. I realize 20 pounds isn’t enough of weight and did 30 instead. A lot of the workouts that are recommended for a butt workout, I don’t really feel it that burn on my glutes, ESPECIALLY weighted squats. So I did Hungarian deadlift and sadly I don’t reallt feel it much on my glutes either (and yes I did squeeze) which kinda disappointed me since a lot of people say it’s good for glutes. The only thing I actually feel the burn is doing 30 lb barbell hip thrusts and the reverse lunges using 30lb barbell. It’s good I can feel the burn but idk if doing ONLY those two excercise will give me a bigger and rounder butt. I lowkey gave up on squats since I always hear it’s not even a gkkd excercise for glutes. For Bulgarian deadlifts I’m thinking if I make the weights heavier like 40 lbs, maybe I can feel the burn on my glutes? Please give me tips where I can feel some glute activation and burning. Im a female if this helps with the tips.",2.860474425500371,4.886124521126759,4.127645169261181,85.43659747961456,76.08920187793427,6.9255250803064,25.764516926118112,7.85451343220497,1.4581793427230054,845,31,170,13,19,277,117,213,0.045,0.867,0.087,0.8554,0,0,0,0,0,0,15,0,0,0,1,4,7,1,0,16,1,14,8,4,2,1,32,32,11,0,3,6,0,11,1,0,1,0,2,0,0,11,11,4,0,8,3,0,2,4,4,0,1,5,13,20,3,18,26,7,12,0,2,0,2,6,9,2,7,2,102,31,1,0.0,0.0,0.12217326850713625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10417312873862647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12936096914475262,0.0,0.08269079907438168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3798172561649912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06540975999036043,0.2401988857660059,0.07115179072324572,0.21001698526535356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14110502821236062,0.0,0.08391626193101827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.135233199435845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06116445784994131,0.0,0.0,0.0,0.0,0.0,0.0,0.21287438048487484,0.0,0.0,0.0835693242207352,0.0,0.12577624268437232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09203348952833984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19043444936022952,0.0,0.0,0.0,0.0,0.0,0.08679516566280962,0.0,0.0,0.13742764862040094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0802037845963362,0.0,0.0,0.0,0.0,0.0,0.0,0.09956091047828612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20712690455003416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08317468132910671,0.08022056278105229,0.0,0.0,0.0,0.0,0.11867120053884987,0.0,0.0,0.0,0.0,0.1222983325899644,0.0,0.0,0.1081291754875756,0.0,0.0,0.0,0.0,0.0,0.6098201609650445,0.0,0.11605797691819256,0.0,0.0,0.0,0.0,0.0,0.09114420313439203,0.0,0.0,0.0,0.0,0.0,0.0 fitness,idonteven333,2018/02/03,"Ice Cream Fitness and Form Hello! I am a complete utter newbie at the gym, but since 3 weeks ago I've decided to stay commited and run this ICF workout program. I'm 22 years old, and I've gone on and off to the gym every year, but this year I plan to stay consistent. Since I've been a complete newbie when it comes to lifting weights, in the first few days I had to use VERY light weights when it came to the exercises, like 10lb on the benchpress. Currently, I've seen some notable progress (I can lift 40lb total on the benchpress), however I can't quite tell if my form is EXACTLY correct. I don't have a gym buddy that fits my schedule to tell me how my form is, so I try to do my honest best effort in lifting the right amount of weights with my best form possible. For a complete newbie such as myself, is there a way to see if my form is completely correct besides looking at the mirror? Or is there a difference between my form being KINDA right instead of EXACTLY right and the kind of results i should be expecting? Deadlifts have been an extremely hard workout because I don't know yet the proper form, however I keep practicing them hoping that my body will ""figure it out"". However I'm concerned that I believe I have proper form when it comes to the other workouts, when it could be the case that my form is not as good as it should be, I just have no way of truly knowing. Any advice for this ol chap will be much appreciated :)",6.050554123711343,5.526049113402064,6.7093105670103075,79.354068943299,66.4570446735395,9.611769759450173,34.33870274914089,9.017664075816787,2.840348625429552,1136,47,227,17,16,375,154,291,0.027000000000000003,0.835,0.138,0.9893,4,0,0,0,0,0,28,0,0,1,7,12,7,0,0,19,0,29,5,1,3,6,38,43,19,0,7,7,0,4,1,0,4,1,0,0,0,14,10,3,1,4,7,0,5,5,0,0,1,6,9,25,7,30,27,16,38,0,0,4,0,4,14,0,6,16,157,39,1,0.0,0.0,0.0,0.0,0.0,0.10589463483908827,0.09606049552864808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07369303710959671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06605930317344112,0.0,0.0,0.12209210380398712,0.2274482240631289,0.0,0.0,0.1203709171001736,0.0,0.0,0.0,0.12394257681210225,0.0,0.0,0.0,0.18669654468769933,0.4544814772483957,0.0,0.0,0.08652195104541784,0.0,0.0,0.0698875234081533,0.0,0.0,0.0,0.0,0.1132200831382823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09130357527420377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09217661595363492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09089280343827476,0.0,0.0,0.0,0.0,0.0,0.0,0.09707523178091433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1076325335351794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0963212564366328,0.0,0.11284718862438052,0.11911095209330745,0.0,0.0,0.0,0.0,0.0,0.0,0.05294247070292074,0.0,0.0,0.0,0.09100069199956458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0796619555591527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11371256849007592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1221671139263779,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1152612699175483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2776335774382467,0.0,0.0,0.0,0.0,0.08635418866965247,0.0,0.0,0.0,0.0,0.17928402313039327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2310088575665025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18943445468752132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07357384103662214,0.0,0.0,0.0,0.0,0.0935939908014314,0.0,0.08941383418174086,0.0,0.17203280323814935,0.0869251889442696,0.3958841516074999,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2093537063056864 fitness,enigma_3,2018/02/03,"How many different exercises should I do for each of the following muscle groups? Very simple question, how many exercises should I be doing on the following days: Chest & Triceps Back & Biceps Shoulders Legs Usually I do about 4 workouts with 3 sets per workout and about 12 reps per set then I call it a day and go home after working out that specific muscle for the day. Is this enough? What are your guys opinions on what I can do differently? Thanks, I appreciate it! ",3.6245568039950062,6.312205662921354,4.707116104868914,78.92811485642947,76.64044943820224,8.000499375780276,27.86641697877653,8.841846274778883,2.6051637952559306,380,16,67,9,9,124,65,89,0.0,0.924,0.076,0.753,2,0,0,0,0,0,12,0,1,0,1,5,1,0,0,4,0,10,7,5,2,0,11,14,5,0,2,0,0,0,0,0,2,2,0,1,1,6,5,0,0,1,4,0,3,0,0,0,0,0,0,7,1,10,11,2,15,0,0,0,0,5,3,0,2,7,45,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4213172889647111,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1495002832352446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19852894509407848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3761627615763539,0.0,0.0,0.0,0.0,0.40626401835678794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20089227160812576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11049580844887028,0.0,0.0,0.0,0.0,0.19251062129443985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19502342219817706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3942314419520317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2177997086401756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17899977087511498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2141308949987423,0.1604204067179272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14154320373938853,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Dispiteous,2018/02/03,"Is there a solution for too fast muscle fatigue? Hello, It really annoys me that my muscles get fatigued so fast. I can bench press 5x5 with 100kg (220lbs) and go on with the workout normally, but when i try to increase the repetition number but with much lower weight, i get tirrd so fast, i bench press 75kg (165lbs) 12 times, next i can only do about 9 reps, then only about 7-8reps and after that i can't go further than 6reps... After the first exercise my muscles feel so fatigued, the repetition number drops drastically (much lower than when i benchpress 5x5 and than move on to the next exercises)... I feel like my ""glycogen store"" is so small and i just cannot make it grow, which i think is the reason my muscles get stronger but not bigger... Is there a way to effectively increase the repetition number and get less fatigued?",6.7698888888888895,6.642300599999999,7.125833333333336,75.63805555555557,64.875,9.611111111111112,32.15277777777778,9.150863307647796,2.6778819444444446,656,23,122,10,9,214,89,160,0.103,0.76,0.13699999999999998,0.6921,2,0,0,0,0,0,29,0,0,0,2,12,6,1,0,9,0,9,7,0,3,0,20,19,15,0,1,5,0,5,1,0,0,6,0,0,0,5,8,1,0,5,3,1,6,3,5,0,1,0,5,15,1,16,19,5,28,0,4,0,0,1,5,0,0,16,78,20,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2043835345868904,0.14438583992136325,0.0,0.0,0.0,0.1719127762146895,0.0,0.0,0.0,0.0,0.4223718978424528,0.0,0.2297250202958643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09873965347981574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.134908513950078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2148085873304351,0.2971449493384252,0.0,0.0,0.0,0.4298878382703935,0.0,0.1980227149210632,0.0,0.0,0.0,0.0,0.0,0.3074241512379665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12947542048424482,0.20780046101112404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12950250602056973,0.0,0.0,0.11785067305520155,0.0,0.0,0.0,0.0,0.13721791734843122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16042375009482776,0.0,0.24611283045465485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Kxts,2018/02/03,"Do barbell/weighted exercises help with body weight exercises? I am going to begin training for my firefighter/police department exams (and prepare for the academy) which consists basically of running, push ups, sit ups, etc. Will following a non body weight program give me the strength to go from doing 5 push ups to say 100 even if I don’t have push ups or sit ups in my training?",10.702769953051645,8.290358901408451,10.425915492957747,62.466854460093906,58.57746478873239,13.410328638497653,46.2018779342723,11.855464076750405,5.563756807511737,306,16,51,7,3,101,53,71,0.0,0.908,0.092,0.7399,0,0,0,0,1,0,10,0,0,0,1,4,1,0,0,3,0,6,6,2,0,0,4,11,3,0,1,2,0,2,0,0,1,2,1,0,0,1,2,2,0,0,2,0,8,1,0,0,0,0,3,5,1,14,10,1,17,0,0,0,0,3,6,0,2,1,34,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4606779217553464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23126999533889975,0.1369645254034656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1989261608283004,0.23570388379606855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13899431517980854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1649072569746158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7575546178926575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,teewhyhiphop,2018/02/04,"from Eating Disorder 145lbs lean bulk to 185lbs cut to 175lbs https://ibb.co/dnKTyx as the title says. i am a 5'11 33 year old dude who had a pretty functional eating disorder; i under ate (1500ish calories) and over exercised for like, a decade. i made a post about this awhile back that became pretty popular, that can be found here along with some additional background: https://www.reddit.com/r/Fitness/comments/6ip5is/511_male_140_lbs_170_lbs_in_a_year_bitch_smacking/ well since that post, i have completed a lean bulk to 185, and today i hit my end weight goal of 175 after cutting for 8ish weeks. I may go a few weeks longer to get a bit leaner before i maintain for awhile and start the next bulk. i'll pretend you dont have an eating disorder and focus on all the other stuff/some of the key points of information i found helpful during this process: .commitment and hard work. that sounds like a t-shirt or something but for real: i was never lazy; i went to the gym all the time, but i FUCKED around. I didnt track or monitor my progress, avoided dead lifting and heavy squatting. same with nutrition, i always ate healthy, but i didnt monitor my weight to see what i really needed. eating salads doesn't necessarily make you healthy. . you need to EAT. ALOT. if you want to grow muscle, you have to eat like a motherfucker. .information is your best tool. i tracked EVERYTHING. i weigh myself every morning, take a weekly average to see what my weight is doing. i take weekly measurements (bi,chest,waist,thighs,ass/hips) i take weekly photos. i log and record and weigh all my food.i could look back 7 months and tell you what i had for lunch any given day. yes this is a tad bit psychotic, and definitely not ideal for everyone, BUT, find the level that works for you and track that information; the more you have, the better off you will be. .push yourself in the gym. as i mentioned earlier, i have been lifting since i was like 17, but i NEVER took it seriously, sure i went all the time, but i never had a routine i followed, and i avoided compound lifts. compound lifts will make you grow. suck it up and start squatting. . for what its worth i started with PHUL, then 5/3/1 and now a slightly modified 5 day nSuns. I mix in a lot of crossfit-light types of metcons (box jumps, kettle bells, jump rope, sled pushing etc etc) i pretty much do something every single day, yes even weekends. . i quit drinking. this made a ginormous difference for me. i never drank super heavy, but i definitely had at least a couple drinks every single day (maybe that is super heavy?) . this was massively affecting my calorie counts and leading to bad nutrition choices. .i followed an IIFYM type diet but kept it really clean. even my ""topping macros"" were usually trail mix, granola, PB,dates etc. i didnt eat a lot of processed food. if you enjoy cooking, its not that hard to make delicious shit. just track your macros, WEIGH YOUR FOOD (at least initially) and monitor your body weight. my highest bulking calories were 3500, and right now at the very end of my cut i am down to about 1800 (surprised me that i had to get this low to see a .5 - 1lb a week loss) . honestly i cant tell you anything we haven't all heard already 1000 times. if you want to gain weight, eat more, if you want to loss weight, eat less. track your progress, lift HEAVY weight and be consistent. so simple, yet so difficult. consistency is key. and you need to get uncomfortable in the gym. this place was an enormous wealth of information, thank you to every single person that graciously answered any question, no matter how foolish it may have been. you guys are fucking rock stars. ",5.449733123561463,7.276249369985144,5.178758849750898,81.43711709349417,68.67310549777118,8.071893482504443,27.90633103166973,8.613243077465945,2.030032159193543,2898,99,527,47,51,891,336,673,0.117,0.728,0.155,0.9739,2,2,4,0,0,0,137,1,22,0,16,18,32,7,2,36,2,45,35,2,8,11,91,88,39,1,12,17,0,9,4,0,4,1,3,1,2,29,26,30,3,9,10,2,13,14,15,1,0,29,16,75,17,59,50,26,71,0,3,4,2,37,20,4,13,40,321,104,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.056244068637732264,0.0,0.0424091673350612,0.0,0.0,0.0693194988594209,0.0,0.0,0.0,0.0,0.0,0.0,0.04194203283091005,0.04537201384322389,0.0,0.0,0.0,0.07838195287337613,0.04255585843020723,0.0,0.0,0.043369715797925895,0.0,0.053487403718594194,0.04507674415955242,0.11128694554370253,0.056613568784141775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0534386108230526,0.0,0.0,0.04069352086743257,0.056394734775216664,0.0,0.13147966997138044,0.0,0.0,0.0,0.0,0.05325034583861413,0.17524002594471855,0.0,0.0,0.0,0.05973370565180755,0.09985778588824888,0.0,0.4693736659321885,0.0,0.0,0.09028441895217268,0.0,0.17052720571810212,0.06732730364303763,0.0,0.17176977175383662,0.04870177328831199,0.04580643697680106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04658350830571471,0.0,0.1848908523350106,0.11176679398002838,0.0,0.09423754140150087,0.07988547978828696,0.0,0.02896608977294281,0.0,0.0,0.0,0.0,0.0504659861486063,0.0,0.0,0.0913140058090888,0.0,0.0,0.0,0.0,0.0,0.03416254112223666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09960087632290346,0.0,0.0,0.0,0.04279998906741253,0.0,0.0,0.08666174600536028,0.0,0.096453644646674,0.1020639054774118,0.0,0.05120385446193275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.040681891588223294,0.0,0.037467086811128335,0.1133755989340773,0.15723757346725048,0.0,0.05420467348136181,0.0,0.0,0.0,0.0,0.05348197449120426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04450298564817956,0.05325034583861413,0.0,0.0481809029979077,0.0,0.09762583896373626,0.15555726829198804,0.0,0.0,0.0,0.0,0.05709543195850174,0.05421036899797154,0.0,0.058012343393840385,0.06530236276929688,0.0,0.0,0.0,0.0,0.04352609420875043,0.0,0.04053152059105905,0.0,0.0,0.12184385359412728,0.0,0.0,0.0,0.05231755980888958,0.08432193273848163,0.0,0.0,0.0,0.0,0.07847477331123857,0.0,0.0,0.10822549398084967,0.0,0.0,0.0,0.0,0.0,0.05834576479866455,0.0,0.0,0.04803640649654208,0.0,0.11496398831349025,0.0,0.0890959443435437,0.04692416395961296,0.0,0.0,0.0,0.0,0.0,0.0,0.08915893892068552,0.0,0.0483113722554307,0.0,0.056626933961283064,0.0,0.0,0.0,0.0,0.0,0.0,0.0561336652925098,0.042053648619202334,0.09018612064191936,0.0,0.2452990447489328,0.4344540644661899,0.04582603788835594,0.09449504345869364,0.0,0.0,0.0,0.0,0.0,0.07421011174667742,0.0,0.0,0.0,0.0,0.0,0.03282149525173774 fitness,Geta-Ve,2018/02/04,"How to compensate for lack of sleep? Due to life obligations I am afforded very little sleep. Between 3 to 5 hours a day. Except on my one day off when I get 5 to 10. My full time job is very physical and after work I am still required to be active. I can feel my body needing more sleep and my mental emotional state definitely suffers some days. But more sleep is simply not an option. So. My question to you guys is how can I compensate for lack of sleep? I know you can never get sleep without sleeping — duh. But, is there a diet or supplement or something I can do to help a bit? Thanks in advance! EDIT: If anyone else has the same issue... the consensus is ... you’re fucked. EDIT 2: While I cant stop you guys from doing anything, or behaving a certain way, I’d appreciate any answers to the actual question I asked and not answers based on assumptions. Some of the responses I’m getting seem a bit tonally aggressive. I already understood that sleep is key. I stated as much above. I had a general idea of the harm I was doing to my body due to sleep deprivation, which is why I asked if there was any way to supplement lack of sleep, if even a little. Keep myself relatively healthy in spite of not being able to sleep a lot. If the answer is no way no how, no biggie! I’ll deal with the consequences. But if there are things I can do to help myself alongside lack of sleep than I definitely want to be doing it. Is it the ideal solution, no, we all understand that. So please, let’s stay on track. And if ‘no’ is where the track ends, then so be it. That being said, I really do appreciate you guys taking the time to respond, regardless of the content, I do think most of you have great intentions. Cheers!",1.8394344365312096,4.1300075307917945,3.74695768747382,85.55186510263931,80.73020527859238,7.181600335148723,23.52584834520319,8.238735603445708,1.5701347465437787,1332,47,267,28,35,449,177,341,0.102,0.764,0.134,0.8884,2,0,1,0,0,0,48,1,5,0,4,13,11,3,0,20,1,37,17,14,4,3,60,56,26,0,14,17,0,1,0,0,0,1,1,0,3,8,6,1,3,12,0,0,1,11,6,0,1,5,2,32,5,40,45,16,33,0,2,0,1,18,10,1,17,16,192,40,5,0.06593097679549903,0.0,0.06433912269466546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07275647237142943,0.0,0.0,0.0,0.0,0.08967065018093863,0.0,0.0,0.0,0.0,0.04610047194697912,0.06755407708935954,0.05425557621940081,0.0,0.1232731265522831,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14395910137481166,0.1464689042900474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12756007709842174,0.06797194205668337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.055076871034479176,0.07416347482806722,0.058395276090122135,0.0,0.0,0.04354678836357572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.033336682872002615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060952125649832635,0.1033386425247992,0.0,0.0,0.0,0.0,0.07268913467383258,0.0,0.19584609804284905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08838428796135718,0.0,0.0,0.0,0.06492873135965077,0.0,0.0,0.07442804765604094,0.0,0.06881481036896442,0.06542632115292164,0.05860248152123587,0.0,0.0,0.03623394060280426,0.0,0.0,0.0,0.0,0.06741889073374185,0.04656899872128919,0.0,0.1321603188763445,0.0,0.0,0.0,0.0,0.0,0.05605215875749145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06644291747862484,0.0,0.0,0.0,0.0,0.0,0.04846685406011049,0.04888698388548897,0.050850033820481234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.044676536183720986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0723724138207114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14771556604767885,0.0,0.0,0.0,0.04223707199434368,0.0,0.0,0.0,0.0,0.0,0.0627154569742878,0.0,0.0,0.0,0.0,0.060021085080308616,0.0,0.0,0.0,0.0,0.0,0.7917430963013328,0.0,0.0,0.0507568870332664,0.0,0.0,0.0,0.07027364886840352,0.0526525632354002,0.05512124879475275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04957188933891369,0.0,0.0,0.06070038532720305,0.0,0.0,0.04380161137139848,0.04224590775439359,0.0,0.0,0.07688976554465198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06863647202489473,0.0,0.0,0.0,0.1087999214135146,0.03888779832669166,0.15699882163771048,0.0,0.0,0.0,0.0,0.05949245165050485,0.0,0.0,0.0635551088784675,0.0,0.0479985363412671,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DoctorQuinlan,2018/02/04,"Any good PHUL type workouts that are ONLY 3 days? None in wiki...Looking for primary building mass. I've been doing PHUL for maybe 2-3 months and like it. Unfortunately, my semester sucks right now and might have to settle for 3 days. Any good alternatives that are only 3 days but primarily focused on building mass?",3.6039548022598886,6.304259932203393,4.8450000000000015,77.8406073446328,76.79661016949153,7.323163841807911,26.78248587570621,8.344100000000001,2.1686248587570622,252,10,44,5,6,83,43,59,0.058,0.785,0.157,0.7149,0,0,0,0,0,0,10,0,0,0,0,1,4,1,0,0,0,6,0,0,0,0,4,7,3,0,0,1,0,0,1,0,1,0,0,0,0,3,2,0,0,0,1,0,0,1,1,0,0,1,0,1,3,6,5,1,10,0,0,0,0,0,5,1,1,6,21,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34924406581468537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.496813615955664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4307567372867069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12545176890365298,0.0,0.0,0.0,0.2156340199319801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2579742007935544,0.0,0.0,0.0,0.0,0.2724074123168433,0.0,0.0,0.20496266500882845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3905918465106912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21929226784118766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ThrowinAllOut,2018/02/04,"Concerned about potentially overworking my shoulder Hey all, just looking for some feedback on my push day. I'm doing the wiki PPL, but a bit modified due to equipment constraints (home gym with just barbell and some dumbbells) On bench push day I have BP 5X5 OHP Landmines Press Dips SS Lat Raises OH Tricep Extensions SS Lat Raises Then the OHP push day I have OHP 5X5 BP Landmine Press Closegrip BP SS Lat raises Overhead Tricep Extensions SS Lat Raises. The accessories are all 3x8-12. ",3.519387129724212,6.638309089887643,3.7407354443309515,82.65418794688459,81.69662921348315,5.932992849846783,28.31562819203269,7.348242739294969,2.0907213483146068,395,18,63,6,11,122,58,89,0.0,1.0,0.0,0.0,0,0,0,0,0,0,8,0,0,0,0,6,0,0,0,4,0,4,3,3,0,2,9,6,3,0,0,3,0,2,0,0,0,0,0,1,0,0,2,0,0,0,1,0,3,0,0,0,0,0,3,4,0,6,6,5,10,0,0,1,0,1,2,0,2,5,27,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4234700574500155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7504613832863019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3890803719718136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32572578464955176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,vvtt123,2018/02/04,"How does one improve on all aspects of fitness? Hey r/fitness, I am interested in improving upon the '10 aspects of fitness' described in [this link](https://www.brianmac.co.uk/conditon.htm), I have been strength training with calisthenics and barbell training, including stretching for a little over a year now, so I would describe myself being physically fit, perhaps lacking a little bit of aerobic fitness and speed. However, my motor fitness is atrocious, I find it hard to catch anything harder than an average throw, I'm clumsy, my footing is bad whenever I'm in the outdoors, and I also can't throw very far, especially relative to my strength. It's frustrating being 'stronger' than those around me, yet being outclassed athletically, due to what I think is a lack of motor development. Is there a way that I could continue my current training, and working on shoring up my weaknesses? Ultimately, my long-term goal with training is to have a general competence at whatever I would like to try throughout my lifetime (rock climbing, multisport, gymnastics, parkour, slacklining, sports)",16.708913443830575,12.00043525966851,14.559530386740336,44.408098526703526,49.99447513812154,17.591528545119708,62.21086556169429,14.790194502661405,8.920026887661143,886,58,115,25,6,282,123,181,0.068,0.778,0.154,0.932,2,0,0,0,0,0,41,0,0,0,6,7,7,1,0,9,0,16,2,1,1,1,17,19,7,0,5,0,0,1,1,0,2,1,0,0,0,6,7,0,0,2,2,0,4,1,3,0,1,1,1,17,4,24,12,4,31,0,0,0,0,1,19,0,0,8,86,23,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19016727068664088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19568779689082147,0.21169096560663025,0.0,0.0,0.0,0.0,0.19855170622220536,0.0,0.0,0.0,0.0,0.0,0.0,0.2596142309548071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.189862648727171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20809895620430685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21734340222709705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2130206312852736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11617627199068485,0.476672877506966,0.0,0.21044407449544408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.161138329876943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15237159370826148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1614494838299731,0.0,0.0,0.0,0.0,0.0,0.0,0.19620855962536046,0.0,0.18875327761396501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17312004562671882,0.0,0.0,0.3378502787575754,0.0,0.0,0.15313435384423535 fitness,CaptainCfo,2018/02/04,"5/3/1 Building the Monolith questions So, after looking through the template, it looks to be a fun challenge for me to take on, and would love to take a shot at it sooner rather than later. But I got some questions. Is there a certain level of weight that I can actually lift before I should attempt this? My current 1RMs are approximately as followed: 140lb Bench, 300lb DL, 200lb Squat,and a 100 OHP. Would I be hindered at all by starting this with these weights? Or should I work up my strength a bit before? Next, I know for a fact that I would not be able to get anywhere near completing the 100 chins and 100-200 dips, should I focus on being consistent with the amount that I can do, and go from there? Or should I focus on doing as many as I possibly can with each workout. And finally, for shrugs and facepulls and curls, do I just take a stab in the dark and see whats comfortable for the weights I do? ",6.122459016393442,5.555593076502732,6.055196721311479,84.24410655737704,66.3224043715847,8.850054644808742,33.05409836065573,7.908726449838941,2.140333770491804,715,27,151,7,10,225,111,183,0.022,0.871,0.107,0.9268,2,0,0,0,0,0,24,0,0,0,4,5,6,0,0,13,0,20,4,0,0,3,31,33,14,0,8,6,0,3,0,0,7,0,0,0,0,9,11,3,0,3,1,0,2,1,0,0,0,1,6,16,6,28,21,5,17,0,0,3,1,3,9,0,5,6,105,25,2,0.1464840883597292,0.0,0.14294733965531412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24929434026244865,0.0,0.0,0.0,0.15992268544256374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15358577966876774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1604661587124108,0.0,0.0,0.0,0.0,0.0,0.0,0.0765318902601716,0.0,0.08325028314197505,0.0,0.11715670703741278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08050382407264296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2460194825235837,0.0,0.0,0.0,0.13220760886530344,0.0,0.0,0.1485118740099652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15578748979632207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16513879998687808,0.0,0.0,0.0,0.0,0.0,0.0,0.3281914068428117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1167288530638507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10368219169048144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33041341283036524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5351344697369503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10664216094295506,0.0,0.0,0.3121742806108089,0.0,0.0,0.0 fitness,ActADream,2018/02/04,"Dense muscles Hi everyone. Recently while I was at the gym I was approached by a personal trainer and we spoke for a little and during our conversation he mentioned that I have very dense muscles. That sparked a lot of intrigue in me so I started looking up what that means but most importantly how does that affect my workouts. I couldn't find anything when it comes to *how someone with dense muscles should workout*. At the moment I'm focusing on 1 muscle group at a time, lift mid to heavy weights, 10 to 12 reps for 4 sets, about 5 to 7 exercises a day. Is that ok or should my muscle density be addressed in any other way. Is there any other type of exercise that would guarantee better results?",3.195418803418804,5.609880200000003,4.368148148148148,82.24128205128206,76.62962962962962,7.116809116809117,30.384615384615394,8.139509932561175,2.4421965811965816,557,27,101,10,13,182,99,135,0.0,0.902,0.098,0.9107,0,0,0,0,0,0,12,2,0,0,1,6,2,0,0,7,1,10,3,0,4,0,19,16,9,0,4,2,0,1,0,0,3,2,1,1,1,10,5,1,0,2,5,0,2,1,0,0,0,3,3,10,2,18,8,2,20,0,0,1,0,9,9,0,3,7,67,20,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3279894821573265,0.0,0.0,0.0,0.0,0.0,0.0,0.19845131391866927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2132833938140995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2077350364920242,0.0,0.0,0.0,0.0,0.0,0.0,0.15552604093252356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21103774450937834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2304354426071569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2204127412583912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2417022429442233,0.0,0.0,0.20251078674167355,0.0,0.0,0.20502269680852486,0.0,0.0,0.0,0.0,0.0,0.2626902083960953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21056862004733887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23811302514507046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2043311839971205,0.0,0.0,0.0,0.17069186549750287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14062033861303194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19897943090169606,0.0,0.19141886486588391,0.0,0.2936637412272952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17131071224803152,0.0,0.0,0.0 fitness,textbookleader8,2018/02/04,"Rowing Machine I tried to post this on r/bodybuilding but got downvoted into oblivion. My question is this: does the rowing machine have any place in a bodybuilding routine? I consider the way I train ‘bodybuilding style training’, I do 3x8-20, 4 or 5 exercises total, never train for more than an hour, etc. I like to do 1,000 m sprint at the end of ‘back’ day to get some conditioning, but is that totally misguided? Is a rowing machine actually ‘rowing’ in the strength/bodybuilding sense? Thanks for any advice! :)",6.831290322580646,7.89614196774194,7.330268817204303,70.11540322580646,64.80645161290322,10.931182795698923,35.93010752688172,10.864195022040775,4.299288172043012,405,19,67,11,6,133,66,93,0.0,0.867,0.133,0.9175,0,0,0,0,0,0,18,0,0,0,0,1,2,0,0,7,0,6,1,0,0,3,9,9,3,0,0,3,0,0,1,0,0,1,0,0,0,3,1,0,0,1,1,0,0,1,0,0,0,1,0,6,2,12,8,5,13,0,0,0,0,1,6,0,3,6,44,9,0,0.0,0.0,0.2480549944899429,0.0,0.0,0.24839375098801406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3457189297109671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19545817051414147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16393298974015605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2224453744080801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22513890898880656,0.0,0.2834915813371316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13280497323397406,0.0,0.0,0.0,0.2033007846714755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2503281895230528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12418550670158525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19604875433277733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2655768271983483,0.0,0.0,0.0,0.2434459359488803,0.0,0.0,0.0,0.0,0.0,0.284753524662793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2340260966773361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1725798703348151,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2017659976553104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JackVS1,2018/02/04,"Should I keep this 531 routine or change to something else? Started doing 531 on and off a few months ago after changing from stronglifts 5x5, I usually do 3 days a week going from OHP, to deadlift, to bench, to squat. I haven't really noticed an increase in my 1RM aside from a few KG in deadlift and squat, and more reps in sets for those lifts, so I am wondering if I should change routine, or if it's just me. This is what my routine looks like. 1:, 2:, and 3: denote the week, the numbers after are weight in KG for each set, and the number on the end is my PB for the AMRAP set. **Overhead -** 1: 30, 32.5, 37.5 - 9 2: 30, 35, 40 - 7 3: 32.5, 37.5, 42.5 - 5 Assistance: Barbell Rows 3x5 50kg Curls 3x5 35kg Dumbbell Rows 3x10 16kg Bench Dips 3x15 Leg Raises 3x10 **Deadlift -** 1: 70, 80, 90 - 11 2: 75, 85, 100 - 7 3: 80, 90, 105 - 6 Assistance: Barbell Rows 3x5 50kg Curls 3x7 30kg Overhead Press 3x5 35kg/40kg Dips 3x5 **Bench -** 1: 45, 50, 57.5 - 7 2: 47.5, 55, 60 - 6 3: 50, 57.5, 65 - 3 Assistance: Curls 3x5 35kg Barbell Rows 3x5 50kg Dumbbell Press 3x7 14kg Dumbbell Rows 3x10 18kg Bench Dips 3x15 Leg Raises 3x10 **Squat -** 1: 60, 70, 80 - 8 2: 65, 72.5, 82.5 - 6 3: 70, 77.5, 85 - 5 Assistance: Curls 3x5 35kg Barbell Rows 3x5 50kg Dumbbell Press 3x7 12kg/3x5 14kg Bench Press 3x7 50kg Bench Dips 3x15 Thanks.",-1.1907279542316047,0.8476898029197102,1.036064312487671,100.82435292957192,94.40145985401459,3.98405997238114,18.71927401854409,5.6139094711885065,-0.4915607417636618,962,31,236,7,37,319,126,274,0.029,0.934,0.037000000000000005,0.4703,0,0,1,0,0,0,105,0,0,0,0,2,2,0,0,9,0,9,3,2,0,0,15,15,10,0,4,5,0,5,1,0,2,0,0,0,0,5,6,1,1,1,0,0,2,1,0,0,0,0,6,9,2,19,13,5,22,0,0,1,0,0,7,0,5,11,66,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.17539249204306545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6279344483900338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12760445202594706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1652880926585477,0.0,0.17524677099327626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11244938517461506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17586860353121836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09666525058402366,0.0,0.0,0.0,0.16615402678916108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15793135120050725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2252668996182774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12675529561322407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15232363221509046,0.0,0.0,0.1400475562259405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1821645043722873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21791675021447213,0.0,0.0,0.0,0.3174255020515265,0.2409422920722097,0.0,0.0,0.0,0.0,0.0,0.0,0.21457261415522552,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,bandcamper911,2018/02/04,"Wondering if my workout routine will get me the results I'd like. Hi there! I recently bought a power rack for my basement. I've been wanting to start working out at home as I always get a gym membership and never end up going. I've always had a hard time sticking to workout programs. I find I end up dreading each day, especially if it's stuff I don't like. I decided I was going to take a more intuitive approach to help me potentially be able to stick to my routine. I attempted the Ketogains 5X5 for a week and seriously hated each day. Hence why it lasted a week. I do a PPL 6 day split. So PPLPPL. I do a main lift on each day. Bench, Deadlift and Squat. 5 sets 12/10/8/8/6 increasing the weight each time, making my last set difficult. Then, for each day, I pick 4-5-6 accessory exercises to do. Usually 4 sets of between 10-15 reps using anything from dumbbells to resistance bands that I have in my gym. I've LOVED this so far and have been able to stick to it with no issues. I pick exercises I like and it allows me to switch them week to week. However, I've always read following a program is the best approach, so I'm worried that my routine isn't going to get me the results I want. I'd like to see fat loss and become just overall leaner. Can anyone provide some insight? Is this going to work? Or should I just bite the bullet and find a program to stick to? Thanks in advance!",2.169940201141614,4.14848278798587,4.207650176678449,84.28252174503943,78.0106007067138,7.039358521337321,27.13903234574613,8.012643519586192,1.8332822506115791,1091,46,218,19,26,373,152,283,0.079,0.8220000000000001,0.099,0.8166,2,0,0,0,0,0,38,0,0,1,7,6,12,1,1,16,0,17,5,1,7,1,36,38,15,0,5,5,0,2,4,0,2,3,0,1,0,9,14,2,0,5,8,1,9,4,5,0,0,5,3,27,7,32,30,10,40,0,1,1,1,5,8,0,5,24,129,36,6,0.22596537112490736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28203193572658364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07900012072355399,0.0,0.09297512346919726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.124780499604943,0.0,0.0,0.11856835802002763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3643224268170612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2001382487411698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20652825550030568,0.0,0.0,0.0,0.0,0.0,0.1770863700540116,0.0,0.2568426555686118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10121029420288608,0.1115470111152833,0.0,0.0,0.0,0.0,0.07572991255971423,0.0,0.1133308456642422,0.0,0.0,0.0,0.0,0.0,0.0,0.11792456990395085,0.0,0.0,0.0,0.0,0.0,0.1841919366631304,0.0,0.0,0.0,0.0,0.0,0.22079053275971752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1019712848586694,0.0,0.07541681993786932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08713921226739323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1130132602817383,0.0,0.0,0.0,0.1115567716601765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09003257247566407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07996972635979592,0.0,0.0,0.0,0.0,0.0,0.12933814409831682,0.0,0.0,0.0,0.0,0.08494891867425795,0.0,0.0,0.10401927716337653,0.0,0.0,0.0,0.0,0.0,0.0,0.13176222506831198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09758076463843664,0.12443446607345687,0.0,0.13328023045035978,0.0,0.3625115813906583,0.13758247330236295,0.0,0.0,0.10194930038754314,0.0,0.0,0.0,0.12252490297378785,0.16450548141351376,0.11473940149873968,0.0,0.0,0.0,0.0,0.0 fitness,BrodinAtheist,2018/02/04,"Equipping a 5'x10' storage space Starting in April I'm going to spend three months working out in a 5'x10' storage space. Right now it has a jump rope and 12kg, 16kg, and 24kg pairs of kettlebells. I'm splitting costs with the guy who will be using the space after me, and there's a good chance I'll be there for another three months later in the year, so I think it's worth it to invest a little bit. What should we get? We're thinking a power tower and a belt for pullups and dips. Is there anything else we should get in addition or instead? Also, is the power tower even going to fit? We're fine if we don't have room to jump rope, but kettlebell swings are a must. P.S. I forgot to mention: everything will either get shipped or go on an airplane with me. For anything heavy or bulky, I don't think I will be able to do better than buying it new online with free shipping. Thanks!",4.139322344322341,4.701663500000002,4.718406593406595,88.24742673992675,70.5934065934066,7.165567765567765,26.155677655677657,6.816661863887847,0.9765809523809516,695,20,147,5,12,222,109,182,0.0,0.8759999999999999,0.124,0.9593,4,0,0,0,0,0,21,3,0,0,4,8,5,0,0,13,0,17,0,0,1,1,27,32,12,0,4,6,0,0,0,0,6,0,0,1,1,6,13,0,1,3,0,6,5,2,0,0,2,1,0,9,6,21,22,2,27,0,0,0,0,6,13,0,4,9,87,15,1,0.18777667227577927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15016493697709754,0.0,0.0,0.0,0.0,0.19690021343082031,0.0,0.0,0.0,0.0,0.0,0.3090484033471653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16607320711851226,0.2050034923934201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1568633147101014,0.0,0.0,0.0,0.0,0.1240247210741781,0.0,0.0,0.0,0.1687615651317461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29431668320327137,0.0,0.32015343050830825,0.15749816370105027,0.0,0.0,0.0,0.18592842775938148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18820155632215665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.299763096633151,0.0,0.0,0.0,0.0,0.18135588019445484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16036025212920926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1329092951180247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17287953123997785,0.0,0.0,0.0,0.3609591285138273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16217875483056213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1367036538261404,0.0,0.0,0.0,0.0,0.0,0.1209220204455696 fitness,Baheyeldinnassar,2018/02/04,"Lifting belt/straps -- When and why? Just to clarify I mean when is it ideal to use them throughout the workout/workout cycle. Extra Question: Will overuse result in underdeveloped muscles? ",3.878479262672812,6.34843445161291,4.02746543778802,74.07548387096777,107.70967741935483,4.352073732718893,33.46082949308756,6.18269132825596,2.875134562211982,152,9,19,2,7,47,28,31,0.0,0.882,0.118,0.5803,0,0,0,0,0,0,8,0,0,1,1,3,1,0,0,1,0,2,0,0,2,0,7,4,3,0,1,1,0,0,0,0,1,0,0,0,0,1,1,0,0,2,0,0,0,0,0,0,0,0,0,2,1,3,3,1,3,0,0,0,0,2,1,0,1,2,14,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5445350228695955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5599997050223638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4317510120574542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4510798186913691,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JDStap12,2018/02/04,"Starting to Lift After 10 Week Break; Trying to Even Out my Body Towards the end of November I got surgery that required me to not lift for 10 weeks. This Thursday will be that mark, so hopefully I will be able to start up again if my doctor permits it. Since it was such a long break, I want to treat it as a starting over point. Ideally I want to even out my chest and arms. How do you guys suggest I do this? My left pec has clearly more fat than my right pec, which is more muscle. My cousin (who's a personal trainer) suggested I do decline bench press to build this muscle, but I want to make sure I'm not screwing anything up. Similarly, my right arm can lift more than my left arm. Is all I need to do is lower the amount of weight I'm lifting and slowly build up to the heavier weights? Any help is appreciated. Thanks! TL;DR: How do I make my left side as strong as my right side after 10 weeks of not lifting. ",3.1133333333333333,4.2203160740740735,4.034788359788362,90.18011904761907,73.44444444444444,6.881481481481483,26.198412698412696,7.1686216300943375,1.0122000000000004,714,24,158,7,14,230,106,189,0.014,0.815,0.171,0.9792,1,0,0,0,0,0,22,0,1,0,3,7,7,1,0,6,0,16,10,6,5,3,24,30,10,0,7,5,1,3,0,0,2,2,0,0,2,10,4,3,1,0,0,0,0,3,1,0,0,2,3,21,6,28,24,5,30,0,0,0,1,8,16,1,2,12,99,31,2,0.13581986151312853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09236216329043312,0.0,0.0,0.0,0.0,0.0,0.0,0.1117681734231044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1508652477450629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13901738343899622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12029608382994175,0.0,0.0,0.17941547516359996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1086275506325238,0.0,0.0,0.13448301646620558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09103719021244287,0.0,0.0,0.1348997683859153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4427060308126965,0.0,0.0,0.0,0.0,0.0,0.12019630343732855,0.0,0.0,0.0,0.0,0.0,0.0,0.18132162443704453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1007087063447685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1185926642569874,0.0,0.0,0.12839366998881518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3479682588752893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11235159296738198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2884019911199493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12800861211408665,0.0,0.0,0.0,0.0,0.12504468050740422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09221277051755444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2403302198751425,0.0,0.32683950113423343,0.33078400247852663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Parathus,2018/02/04,"Questions regarding N-suns 5 day program Going to keep this simple at work currently! Is this program recommended for my 80kg skinny fat 19M body who has done very little gym work before? If not what should I do before following this guide? Is this the best guide to follow for a volleyball player looking to improve vert/ power or is there another guide completely specific to volleyball players? Thanks in advance for reading!",7.617922077922077,8.928177805194814,7.732883116883119,67.05075324675326,63.15584415584414,10.835324675324678,37.477922077922074,10.793553405168565,4.659230649350652,349,17,51,9,5,113,61,77,0.0,0.838,0.162,0.9173,2,0,0,0,0,0,7,0,0,0,5,1,2,0,0,2,0,7,3,3,0,0,6,13,2,0,2,3,0,0,0,0,1,1,0,0,0,6,0,2,1,1,2,0,4,1,0,0,0,1,1,2,2,9,11,1,9,0,0,1,0,2,3,0,3,2,31,8,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2498047258201759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4054320411065304,0.0,0.2500074863778073,0.0,0.0,0.26461961214393354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24977942166874745,0.0,0.0,0.0,0.0,0.0,0.1536385182026575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2437918056873997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13539149016144614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21174959976641544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2387688533029685,0.0,0.0,0.20005303940414693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2668719069390515,0.0,0.2382942768392375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21933000045475512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.196564541431413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34686827573859746,0.0,0.0,0.0,0.0,0.0,0.0 fitness,KoTaoWoof,2018/02/04,"Adding more deadlift volume to my beginner program and other advice? I'm currently doing Ice Cream Fitness 5x5 and it's been pretty great. I did calisthenics on and off for about 8 months but had no lifting experience prior. I've been on the program for 1 month now. I'm currently benching 115, Squatting 115 and deadlifting 185. My height is 5'9 and my weight is 150 which may be a bloated number from Creatine retention. I'm aware my squats are low as I had lowered the weight in week 3 to fix my form. Basically I feel everything has been going great but I'd like to deadlift more. The program has me deadlifting 1x5 essentially 3 times every 2 weeks through the (ABA, BAB) pattern and I feel like I can take more but am wondering if that's a bad idea. The program is similar to Strong Lifts with some added accessory work for arms etc. What do? Also is there anything spotty about my stats? Thanks!",3.47008620689655,5.775152258620692,4.5202155172413825,82.02446120689656,75.26436781609196,7.798275862068966,28.11637931034483,8.660442795831766,2.329334482758621,719,30,134,15,16,234,117,174,0.065,0.77,0.165,0.9537,3,0,0,0,0,0,17,0,0,0,2,5,8,0,0,7,0,19,3,1,0,0,17,28,12,0,1,4,0,4,2,0,1,0,0,0,0,5,7,2,0,4,0,0,1,1,2,0,0,6,5,12,6,17,20,6,18,0,1,1,0,0,7,0,4,12,80,17,5,0.0,0.0,0.0,0.0,0.0,0.17499575103305284,0.0,0.0,0.0,0.0,0.0,0.14321090497097475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14736829520306913,0.0,0.0,0.0,0.0,0.0,0.14952504407800116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1997225050562282,0.0,0.0,0.15088335449091506,0.0,0.16094633643086415,0.1751754512553603,0.0,0.0,0.18109733468522865,0.12793540746273085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10177578387168072,0.0,0.0,0.39487457707023904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20216050151249634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17497973218909826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28588127967770993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18218962289418206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13464652540651953,0.0,0.0,0.16487360244163482,0.0,0.0,0.0,0.0,0.0,0.0,0.10442349391938856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28729573969648425,0.43614450368776814,0.0,0.0,0.0,0.0,0.0,0.0,0.1942055616323073,0.13037300432035132,0.0,0.0,0.0,0.0,0.0,0.0 fitness,vix0,2018/02/04,"Can you still get aesthetic/jacked on a 4day routine (PHUL, nsuns) rather than a 5-6day (PPL)? Hi, I've been lifting 2 years now, and have just finished a cut on nsuns 4day. 4 days is all I can spend at the gym because I work full time, sometimes until night hours. Just wondering if a 4day routine like PHUL is not as effective as a PPL (5-6day)? I understand that total volume and frequency is lower, but can you still make similar size gains on a 4day?",5.785384615384616,5.1883328131868165,6.160747252747253,83.30925274725278,67.021978021978,9.917362637362636,31.386813186813182,9.3871,2.4591389010989007,350,12,75,6,5,113,63,91,0.067,0.873,0.06,0.3534,1,0,0,0,0,0,19,0,2,0,3,6,2,1,0,7,0,8,0,0,2,2,14,12,7,0,2,6,0,0,1,0,0,0,0,0,0,1,2,0,0,3,1,1,0,1,1,0,0,1,0,5,1,8,11,3,15,0,0,0,0,3,5,0,2,11,43,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18662827872971388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1974436237103712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15995252208623398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.301499441537856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14957109300778762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2043597802547928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28730423835801605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30279355341957304,0.0,0.0,0.0,0.488989021611316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17852051692862408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3187164996341571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3320103163736036,0.22288333066861185,0.0,0.0,0.0,0.0,0.0,0.1971527601037163 fitness,Turntablemonkey,2018/02/04,Spacing out individual exercises. Was wondering if anyone had any info on this. Basically imagine you did military press then 30 mins later did lateral raises. Are there any downsides to this?,5.678437500000001,9.348804968750002,7.811250000000001,53.30875,77.4375,10.7,36.125,10.125756701596842,5.796975,157,9,19,6,4,55,29,32,0.0,1.0,0.0,0.0,0,0,0,0,0,0,4,0,1,0,0,1,0,0,0,0,0,5,1,0,0,0,5,6,2,0,1,1,0,1,0,0,0,1,0,0,0,2,1,0,0,3,1,0,0,0,0,0,0,4,1,1,0,3,2,0,7,0,0,0,0,1,3,0,2,4,14,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7254604608505018,0.0,0.0,0.0,0.0,0.3729656198164864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5784494499759524,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,fritobandito128,2018/02/04,"HIIT sprints wipe me out for the whole day. Should I discontinue them? I do a 6-day PPL split, and have been trying to incorporate HIIT sprints once twice a week, usually on push days. I've tried doing them before and after my lifting, and regardless, I find them so exhausting to the point that my energy is shot for the entire day. Also, I kind of hate them. I'm currently recomping more or less - just want a lower BF%, basically. I value cardiovascular fitness, and I mix in these HIIT sprints with (short) elliptical or treadmill cardio on the other days. Should I just quit the HIIT sprints, or is there some other way to be less exhausted after the gym on those days? 22F, 5'4"" and 125 lbs if it matters.",5.46822222222222,6.442985896296296,6.517777777777778,75.05000000000003,67.81481481481481,9.555555555555557,29.074074074074076,9.725611199111238,2.707740740740741,556,19,102,12,9,186,90,135,0.087,0.848,0.065,-0.7198,2,0,0,0,0,0,24,0,0,4,1,6,4,1,0,9,0,9,3,0,0,0,20,12,11,0,5,6,0,0,0,1,2,3,0,0,0,6,7,0,0,1,1,0,1,0,3,0,1,1,0,14,1,14,8,5,20,0,0,0,0,5,8,0,5,10,72,20,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15028627225492086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1599132254057936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7271896200003998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17176315147171586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1855403864231373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19569850766883132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2001376109114569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17765308025669746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1998849841971629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25518209305606115,0.0,0.0,0.0,0.0,0.0,0.2069765804461136,0.0,0.11084503839716234,0.14916881525446304,0.15074482548118634,0.0,0.0,0.0,0.0,0.20981534543531552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,shamus4mwcrew,2018/02/04,"How do women now especially only target their ass? I've been lifting for years so I know sore glutes. I'm a man so I've never used those glute blasters or what have you, but I've done deads and my ass killed, same with squats, same with pretty much any leg exercise that wasn't isolation. But I've noticed their asses in particular stand out and that is in fact the preferred outcome. What is it everyday leg day like the exact opposite of most men everyday chest and bi's?",4.09655639097744,5.414698294736841,4.8565413533834585,84.41578947368423,71.3157894736842,8.375939849624057,26.203007518797,8.841846274778883,1.8078270676691728,378,12,77,7,7,122,72,95,0.14800000000000002,0.753,0.099,-0.7238,0,1,0,0,0,0,8,0,1,2,0,4,2,1,0,3,0,7,9,6,2,3,19,10,9,2,1,3,0,0,1,0,0,2,0,0,3,6,6,0,0,2,1,0,0,2,1,0,0,3,0,5,1,7,7,4,10,0,0,0,4,6,3,3,2,7,43,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22800116271648324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21622716638393671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3431067413828906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37093644913278295,0.0,0.18426052605996368,0.0,0.0,0.0,0.0,0.0,0.0,0.16380034465667764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2464685837922989,0.0,0.2585877722944567,0.0,0.0,0.0,0.0,0.0,0.3817172724870947,0.0,0.0,0.0,0.2549947268088157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3410991964564961,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2895733377668492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21590863184587814 fitness,Symph1337,2018/02/04,"Catered hall next year at university, will gains be hard to make? I have been losing weight for just about a year now, and I am wanting to lose a little more for the next few months, then bulk up. The trouble is, I have enrolled at a catered university hall, they will cook breakfast, lunch and dinner for me and the rest of the students, will gains be hard to make? I was thinking that since the majority of students keep ramen in their room I could replace that with tuna/jerky/whey and maybe just go to the catered dinner. Going to the gym and fitness in general has become such a big part of my life this year and I am scared I will lose it due to making the choice of being in a catered hall. If anyone has any experience/advice they could share, I'd really appreciate it.",10.090411255411254,6.374944577922079,9.284935064935066,74.2093073593074,61.012987012987004,12.084848484848486,38.00432900432901,9.2995712137729,3.2207523809523817,611,19,126,7,6,194,91,154,0.108,0.8140000000000001,0.078,-0.5672,0,0,0,0,0,0,17,0,0,3,5,5,6,0,1,13,0,18,7,0,3,0,19,26,8,0,4,3,0,3,0,0,4,1,0,1,0,5,7,6,1,1,2,0,2,0,5,0,0,2,3,12,1,21,15,5,24,0,3,0,0,4,13,0,1,9,85,17,2,0.0,0.0,0.0,0.0,0.0,0.1487442263317012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10351245658060652,0.0,0.0,0.0,0.0,0.10643333333990987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16811119257965518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2430650181383789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1730163177326087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27271221566916903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13529704115543925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1075150330328364,0.0,0.15256094655009808,0.0,0.0,0.0,0.5108740672646712,0.0,0.0,0.0,0.0,0.30481713682331074,0.0,0.15292195843767778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.121497777852749,0.0,0.0,0.0,0.0,0.0,0.32376800193458816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16483566294971647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09751380350392118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15239529569687754,0.0,0.0,0.0,0.0,0.0,0.0,0.125915082264024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09753420284811412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08978125011215164,0.0,0.0,0.18535871981716745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2940673540395357 fitness,Crapper3000,2018/02/04,Smolov Jr. For squats and bench. I'm thinking about running smolov Jr. for squats and bench at the same time. I want challenge myself with some harder training. I'm just wondering if anyone has done this and what they would recommend. I'm also thinking of doing the SSPT deadlift program 1x per week with a much lower training max.,4.0960215053763465,6.752040967741934,3.6658064516129047,87.18537634408602,74.80645161290323,5.423655913978496,26.46236559139785,6.42735559955562,1.142733333333334,268,10,46,2,6,80,46,62,0.036000000000000004,0.879,0.085,0.2263,1,0,0,0,0,0,7,0,0,1,1,3,1,0,0,3,0,4,0,0,0,0,14,11,5,0,3,2,0,0,0,0,1,0,0,0,0,2,5,0,0,3,0,0,1,0,0,0,0,1,0,3,1,7,9,3,4,0,0,0,0,1,1,0,3,2,28,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2945657409025512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2575557185019372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37694530470265997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2707763043149989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4720418106766212,0.0,0.0,0.21478520689630395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21725970290518504,0.0,0.2954645194058135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3994549518502864,0.0,0.0,0.0,0.2616620549819717,0.0,0.0,0.0 fitness,Volorex,2018/02/04,"Can i get some advice on my PPL routine? 16 male, 77KG, been lifting for almost 2 months and have put on 11KG bulking, eat 2500-3500 calories a day depending if i have rugby training, 160g protein and use creatine. I found a PPL routine online and changed it around and i am not sure if it is too big, it takes me almost 2 hours to complete each session. I do this routine 2x a week (6 days). I also do calves 6 days a week. Pull Supported row 5x10 Lat machine 5x12 Cable shrugs 6x10 Plate trap raise 6x10 Lat pull down 5x12 Standing Barbell Shrugs 5x12 Close Grip Pull Down 5x12 Incline bicep curls 5x12 Seated bicep curls 5x12 ISO-lateral lat pull down 5x12 PUSH Bench press 5x12 Hammer strength machine 4x10 Incline bench press 5x10 Overhead press 5x10 Incline dumbbell press 5x10 Machine or dumbbell fly 5x12 Lateral raises 5x12 Tricep extension 5x10 Tricep pushdown 6x10 Upright Row 5x10 (seated calf raise 80kg to failure after every set 1 min rest) LEG A Squat 5x5 Leg curl 5x12 Leg extension machine 5x10 Omni leg press 5x12 Inclined leg press 5x12 Leg press 4x8 Donkey calf station 6x failure Seated calf raise 6x failure Can someone let me know if i am working all muscles evenly and any changes i could make to make it more efficient? Cheers.",2.909194528875382,5.819648829787238,2.9478951367781185,88.87625,81.97872340425529,4.718844984802431,26.69072948328268,6.18269132825596,1.1390516717325228,1005,43,174,8,28,304,137,235,0.078,0.866,0.056,-0.606,0,0,0,0,0,0,18,0,0,0,2,5,4,0,0,5,0,12,11,10,4,2,25,20,10,0,4,5,0,8,0,0,0,0,0,0,1,5,8,1,0,2,0,0,6,1,0,0,0,2,8,11,4,11,16,5,26,0,0,0,0,1,8,0,8,10,62,16,2,0.0,0.0,0.0,0.0,0.0,0.16872853289875944,0.0,0.0,0.3458028121115456,0.0,0.0,0.13808201483870444,0.0,0.0,0.0,0.11741971682748893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15371054623947875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36531831604478143,0.0,0.18103842796735534,0.0,0.0,0.13786082633567848,0.0,0.0,0.3340684627838962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17668180220853688,0.0,0.0,0.0,0.0,0.0,0.11404515408508945,0.0,0.1454796867455772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18932083347090806,0.0,0.0,0.09021156211175667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17004255539208565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0948934581502506,0.0,0.0,0.0,0.0,0.1765640606554264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23051358952203496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1378214288589474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17357837455726793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14630048260181072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19594085892776905,0.16273693090807895,0.0,0.12982435606374532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1491291488002403,0.0,0.0,0.0,0.0,0.2770066609097029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12570388491559226,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Aeronox_,2018/02/05,"Starting jumping rope. Beginner or intermediate? My jump rope (speed rope) got delivered today and i had fun with it for about 45 minutes or so. First ten minutes was to figure it out how to jump properly without tangling the rope between my feet. After that i jumped straight 30 minutes for a 30-40 swings before tripping and starting again. My point is. I'm complete beginner as goes for jumping rope and i read on internet that i should do 10 minutes workout max to prevent shin splits (?) or other related muscle pain. The thing is, i don't feel any pain or stress on my legs after my first time. Should I stay on 30-45 min workout for jumping rope? All i learned so far is jumping on two legs and keeping up the pace to not tangle damn rope. Id like to add that ride a bike to work 9 km 5 - 6 times a week for about 4 years and i have standing job (Cook). Could it be possible that because of that, i don't need to begin with 10 minutes workout and start with a little longer periods of time? Thanks for response! ",3.7822331691297184,5.039946467980297,4.626916256157639,85.99423316912973,72.00492610837438,7.1867323481116605,30.774712643678164,7.554174236665415,1.9045221018062404,795,35,160,9,15,257,118,203,0.048,0.875,0.077,0.5873,1,0,0,0,0,0,25,0,0,0,3,6,7,1,1,7,0,13,6,3,1,1,28,23,14,0,4,6,0,1,1,0,2,2,0,0,0,10,11,1,2,3,6,0,9,4,4,0,4,3,1,14,3,31,16,1,42,0,0,0,0,0,11,1,4,21,95,24,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11658628278752335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10450931190516237,0.0,0.14588431923564973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1797534343352252,0.0,0.0,0.13688230323453066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0866861103085759,0.0,0.0,0.0,0.0,0.2916565644590036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13711764520646758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17012950311591016,0.15238532270925265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08375778910647025,0.17182969320191316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12712190034090495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3648522622689767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16206788780351622,0.1932748364051544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1714881648700738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36404210225636796,0.18273411607813672,0.0,0.0,0.1963859686284714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1578405481568206,0.0,0.0,0.11389829424880407,0.0,0.0,0.0,0.2999072248667841,0.0,0.1625067520770016,0.0,0.0,0.0,0.0,0.1674736981119669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13752024692025852,0.0,0.0,0.0,0.0,0.0,0.0,0.16526374864786975,0.0,0.12481165063437274,0.0,0.0,0.0,0.0,0.0,0.11040287912896254 fitness,disturbedgr,2018/02/05,"How to eat properly when you have no influence on whats on the menu? Long story short im on a really low budget and i eat exclusively from my univercity's restaurant. They only have one specific food each day followed by salad bread and a fruit. For example today we had fish with rice, greek cheese salad and apple. How is it possible to track this or even have a solid plan if you cant eat what you want but only what they provide. It seems to hard for me any tips or insight would greatly help. My goal is to lose some weight im 20 years old [M]. EDIT: Forgot to add i am 1.70cm (5'7) and 79kg(174 lbs). I want to drop to 73kg(160lbs) and build muscle. Also the food there is free. Thats why i go there. I cant cook my own food because i cant afford it for those who recommended that.",1.5398181818181804,3.3183451636363657,3.360606060606063,90.5609090909091,79.18181818181819,6.581818181818183,20.69696969696969,7.554174236665415,0.5820787878787885,612,16,136,9,15,205,110,165,0.069,0.841,0.09,0.5335,2,0,0,0,0,0,23,1,3,2,3,7,4,0,0,5,0,12,12,0,3,0,23,18,13,0,4,4,0,2,0,0,1,0,0,0,0,11,9,12,1,2,1,2,2,4,2,0,1,2,3,16,3,16,15,3,14,0,2,0,0,8,5,0,5,6,81,27,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11753772359882705,0.0,0.0,0.0,0.09994962948392204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0895960206706108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09478822347632887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4511835272070937,0.0,0.0,0.0,0.0,0.0,0.09707714516113483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5331767392989265,0.0,0.0,0.0,0.0,0.0,0.08353060792533963,0.0,0.0,0.16204303333357242,0.0,0.0,0.0,0.0,0.1316628249984924,0.0,0.0,0.0,0.0,0.0,0.09851581109440607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3175214916094675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13007031847144293,0.0,0.16443004517781798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15422799132766524,0.0,0.0995956476099504,0.22356577625516214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1656948641416685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09415744589343407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13380264786515486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13931733022429033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1733820832727514,0.0,0.0,0.1789788009997922,0.0,0.0,0.13262418612020066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10440848348670173,0.0,0.0,0.09464858642940567 fitness,SillyRabbit2121,2018/02/05,"Is there a one-stop-shop for stretching/mobility? There are so many routines, I can't figure out which one to do? I am just an average person who works out three times a week. Is there a comprehensive routine that includes everything you need for upper/lower body, rolling and dynamic stretching? I'm overwhelmed at all the different options out there. I'm thinking of just doing starting stretching/molding mobility, will these cover all of my stretching/mobility needs?",7.220763052208839,9.19268097590362,7.0074096385542175,69.46163654618478,64.54216867469879,9.388755020080325,39.13453815261044,9.725611199111238,4.33889718875502,383,21,57,8,6,121,61,83,0.0,0.907,0.093,0.6966,2,0,0,0,0,0,15,0,1,0,1,7,2,0,1,5,0,8,1,1,0,2,13,14,2,0,2,2,0,0,0,0,1,0,0,0,1,4,4,0,0,2,0,0,0,1,1,0,2,0,0,4,1,9,13,2,8,0,1,0,0,3,5,0,1,3,42,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3195456673452052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30056252701965874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2585466485652476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29166057802255474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42661953309209977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3898764352392142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2511895390665611,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2036201358354822,0.0,0.0,0.2405118863474316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1843325974399192,0.0,0.0,0.16774749263043204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23075812812150304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20943318175427195,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Yuskia,2018/02/05,"Doing the GSLP phrak's variant and need a second opinion on what someone told me today. So I started the GSLP phrak's variant, and I scheduled a free appointment with my gym's personal trainers today and so I went a bit off it for today to do her routine instead, and while it did in fact workout a lot of my body she recommended that I drop the weights on my squats for now because she said I have very limited hip flexibility and my overhead strength is low. Is this something that would be fixed naturally by continuing the program with the weight I'm currently squatting ( Only 60 pounds right now) or should I take her advice and do bodyweight squats for now while continuing with everything else normally on the program, or should I continue with the program as is and it'll be fixed over time as I do the excercises more? The reason I'm skeptical about her advice is because almost immediately after telling me this she tried to get me to buy into a $120 a month program with her for 6 months so I don't know if she was just trying to sell me to make her some extra money or not. Also, A lot of the time the workouts don't feel like they're enough, and I definitely want a stronger back chest and arms, what would be some good accessory workouts to add to the program, or should I not?",10.357187500000002,6.746592218750003,10.065875000000002,68.49162500000001,60.40625,12.896250000000002,42.7875,10.577609850970193,4.3648121875,1032,44,200,17,10,340,140,256,0.044,0.871,0.085,0.8756,1,0,1,0,0,0,15,0,0,0,2,11,6,1,0,20,0,22,6,4,2,1,44,35,22,0,9,8,0,3,1,0,6,0,1,0,1,9,16,2,1,3,4,4,1,4,2,0,1,5,4,28,5,30,21,8,31,0,1,0,0,13,9,0,11,21,144,37,5,0.0,0.0,0.0,0.0,0.0,0.2725189983533047,0.0,0.0,0.13962937146045573,0.0,0.0,0.1115103999541934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10722102435470196,0.0,0.17000308995917446,0.0,0.0,0.0,0.0,0.0,0.15223275079377036,0.15488679765907962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11648452237642995,0.0,0.0,0.14407915945465075,0.0,0.0,0.0,0.0,0.0,0.12531999815380868,0.0,0.0,0.0,0.07050523221496688,0.09961621607909814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07285182927932521,0.0,0.0,0.11695595243404733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07663277135499133,0.0,0.0,0.0,0.0,0.0,0.0,0.06812351309503488,0.0,0.0,0.0,0.0,0.0,0.0,0.2370944034546482,0.0,0.0,0.09307751843172647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22259991892893255,0.0,0.0,0.10339325494290508,0.0,0.0,0.0,0.0,0.1366219399969539,0.0,0.0,0.0,0.0,0.0,0.10605067191607423,0.0,0.0,0.0,0.0,0.0,0.0,0.12175393781649944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14336790669150332,0.0,0.0,0.0,0.1190812996139749,0.13263970726834046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11814735863664845,0.10734799621574684,0.0,0.0,0.0986965995830388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10484179192615613,0.0,0.12187701464643028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1626175824239824,0.0,0.3965194510713516,0.13324123292255896,0.0,0.1893416932290557,0.0,0.0,0.0,0.0,0.0,0.0,0.11505289463986165,0.08224553300277082,0.0,0.0,0.3396015691256417,0.0,0.12926260426875233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19810885213245852,0.0,0.0,0.0 fitness,Frogaholic,2018/02/05,"PTs and Lifting Routines From my experience with talking with three individual PTs over the course of the past few years, it doesn't seem like they are aware of the workout routines that we're exposed to right from the get-go with a little research. For context, they will generally ask me what I've been doing for weight lifting, and the easiest way to explain it is ""I've been doing nSuns"", which OK, I get that, nSuns may be a little specific, but then I say it's based off of 5/3/1, and they haven't heard of that either. Another example with a different PT was I had mentioned I was doing Greyskull, and he hadn't heard of that as well. Do you have to be a redditor to know these routines? Are they not as mainstream as I thought?",9.479885844748855,6.381865527397263,9.013698630136986,73.77913242009134,61.534246575342465,12.199086757990868,40.77168949771689,10.125756701596842,3.8755196347031964,581,24,118,9,6,187,89,146,0.02,0.928,0.051,0.6336,1,0,0,0,0,0,19,0,1,4,0,1,3,0,0,9,1,20,1,0,0,0,17,28,9,0,0,3,0,1,1,0,2,0,3,0,0,10,8,1,0,4,1,0,0,4,0,1,1,9,4,12,3,22,15,2,9,0,0,0,0,13,5,0,2,4,84,22,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2491718337291829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22214845906603792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24826884670106755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2324440615568203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24829980754563316,0.0,0.1350484694158234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.130593168128812,0.0,0.0,0.0,0.0,0.0,0.0,0.11609217886605587,0.4763278422341983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2268411359391295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2029315122827326,0.0,0.1889699252410468,0.0,0.0,0.0,0.2163260060806038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19099497218102449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18864869302289108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18861665029216734,0.0,0.2893647458486745,0.2136545293039481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15302350895239866 fitness,tge101,2018/02/05,Fan bikes question (AirDyne) I'm looking to get a used fan bike for my garage to add some off-day conditioning and keep my knees in check. Jim Wendler recommends an AirDyne and I don't know enough (anything) about exercise bikes to know if there's any advantage they have over similar cheaper ones.,4.355714285714285,6.756836,4.1601428571428585,85.18485714285717,72.92857142857143,8.051428571428572,32.628571428571426,8.841846274778883,2.876925714285714,240,12,45,5,5,73,47,56,0.0,0.8440000000000001,0.156,0.7579,0,0,0,0,0,0,7,0,0,1,1,2,1,0,0,2,0,2,2,1,1,0,10,9,3,0,1,1,0,0,0,0,0,1,0,0,0,0,3,0,1,3,4,1,0,1,0,0,1,0,1,4,1,7,9,2,2,0,0,1,0,2,2,0,3,0,22,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2395387178598121,0.0,0.0,0.0,0.0,0.0,0.0,0.2898676688106188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2271689213553471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3639633050751623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1840335039823748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3130915914778134,0.0,0.0,0.38716934281131454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2957971328215578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2386903668986871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3945950790765974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3042266330076164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hazard30,2018/02/05,"Effectiveness of different weightlifting blocking Probably a silly questions but one that I have been pondering for a while. Is there a large difference between, lets say, working out for a 1hr straight block doing all planned weight lifting exercising. or Using 4 separate 15min blocks(separated by a few hours) doing all required exercising between those blocks. I can imagine there would be a reduction to cardiovascular and overall muscular endurance but would it affect strength gain?",11.104545454545459,13.280794779220786,9.418597402597404,54.96503896103897,55.753246753246756,12.393766233766234,49.16623376623378,11.979248473330829,7.0140358441558455,406,26,49,12,5,124,63,77,0.098,0.75,0.151,0.6486,1,0,0,0,0,0,8,0,0,0,6,2,2,0,0,6,0,10,4,1,3,2,19,11,5,0,2,3,0,2,0,0,2,2,1,0,0,3,2,1,4,4,3,0,0,0,0,0,1,1,3,2,2,8,6,3,4,0,0,0,0,2,2,0,2,2,40,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5455964034763231,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2571349340477519,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2669966232108827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17693088936929574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2815143715857874,0.0,0.0,0.0,0.2924963382012129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2076404529740409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22551010100341,0.0,0.0,0.0,0.0,0.0,0.31795444077196466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19008688785455302,0.0,0.0,0.3709617093579892,0.0,0.0,0.0 fitness,PM_Puppy_pls,2018/02/05,"Can working out more frequently lead to faster recovery? I usually do a 5-day split, hitting each body part 1x a week with 2 rest days/week. Lately, I’ve tweaked my routine and upped my frequency, now hitting each body part 2x a week. Can increasing frequency like this eventually lead to an adaptive response in which your body repairs the damaged muscle tissue faster than before, to account for the more frequent demand?",9.4226,9.43332829333334,8.399833333333337,68.23575000000002,59.4,11.233333333333334,42.75,10.686352973137794,4.911599999999999,342,18,52,7,4,106,56,75,0.069,0.8959999999999999,0.034,-0.3691,0,0,0,0,0,0,10,0,1,0,3,1,2,0,0,6,0,3,3,3,2,0,7,5,1,0,0,0,0,0,1,0,0,0,0,0,0,2,5,0,0,0,0,1,3,0,1,0,0,0,0,4,1,9,3,8,15,0,1,0,0,1,3,0,0,10,33,6,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16694430374254424,0.0,0.0,0.0,0.0,0.6537727524260962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12652712587478687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22131227570264392,0.0,0.0,0.0,0.0,0.0958491348395554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.424912010514031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2160769443922258,0.0,0.0,0.0,0.4721183604837023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14282956676416533,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Anth0n,2018/02/05,Alternate resistance and cardio weeks? Adding comprehensive cardio workouts to my resistance training is too much for me. Will I lose my gains if I alternate weeks between a weight routine like PHUL and a cardio routine?,7.777477477477479,10.563822783783783,7.079459459459461,66.27342342342342,64.4054054054054,10.33873873873874,39.36036036036036,10.504223727775694,5.186322522522522,181,10,24,5,3,56,27,37,0.069,0.7440000000000001,0.18600000000000005,0.5514,0,0,0,0,0,0,3,0,0,0,2,1,2,0,0,2,0,2,4,0,0,0,3,2,3,0,1,1,0,1,1,0,1,3,0,0,0,0,2,1,0,0,1,0,0,0,1,0,0,0,1,5,1,3,1,1,2,0,1,0,0,0,0,0,1,3,17,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19801506250629766,0.0,0.0,0.0,0.0,0.453440664809339,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29795109483904936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.650233980153922,0.4935610546379168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SneakyManFN,2018/02/05,"Progressing on PHUL program Hello I wonder how fast can I/will I progress on PHUL program written by muscle and strength website. Link to the program: https://www.muscleandstrength.com/workouts/phul-workout Often times I find it really hard to get through the workouts(especially upper body) and I wonder how fast will I progress. Currently I am bulking, eating 200-300 calories surplus over my TDEE.",8.29582949308756,12.439186693548393,7.086866359447009,60.028870967741966,69.16129032258064,6.768663594470048,34.66359447004608,7.957251820313856,3.298333640552995,333,16,42,5,7,101,44,62,0.028,0.8270000000000001,0.145,0.7968,1,0,0,0,0,0,17,0,0,0,4,3,1,0,0,2,0,3,2,1,2,0,9,7,4,0,0,0,0,1,0,0,1,0,0,0,0,1,2,1,0,4,0,0,0,0,0,0,0,1,1,7,1,7,5,0,8,0,0,0,0,1,4,0,3,4,25,8,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3576403491992113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32945961619780384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2942782540507656,0.0,0.0,0.0,0.0,0.0,0.16821804089854162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28842531592434384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20626468465000647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1877455336511545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6983337836756651,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,imZIB,2018/02/05,"Mixing 5x5 with 3/4x8 Reddit what do you think? Does it make sense to mix one strength oriented excercise in with other higher rep ones, or should I focus on either one?",6.440312500000001,7.15561240625,6.1374999999999975,79.5575,65.5625,8.9,25.375,8.841846274778883,1.7730124999999997,135,3,24,2,2,42,30,32,0.0,0.894,0.106,0.5514,0,0,0,0,0,0,4,0,1,0,1,0,1,0,0,0,0,2,0,0,1,0,7,4,1,0,1,2,0,0,0,0,1,0,0,0,0,3,2,0,0,1,0,0,0,0,0,0,3,0,0,2,1,5,3,1,2,0,0,0,0,1,2,0,1,0,17,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3648006599724268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2782600823832008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8474338866205253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2671097393263804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,VeryCommonUsername,2018/02/05,"Looking to switch from nSun's to a routine with shorter workouts. How is the Metallicadp's linear PPL? Thinking of switching from nSuns to a linear PPL for shorter gym sessions. Currently sitting at closer to ~2hrs with nSuns on squat + deadlift day due to needing longer rests. Have been lifting for ~5 months (4 months straight, a month off due to a broken rib, and now around ~2 weeks again after deloading 15%). Current lifts after deloading: **Squat:** 215 x 3 **Bench:** 160 x 3 **Deadlift:** 255 x 3 **OHP:** 115 x 3",-0.00790865384615458,0.6241050520833369,1.0916666666666686,93.8123076923077,128.6875,3.1435897435897435,23.48397435897436,5.369823440869387,0.6630830128205134,399,19,72,4,26,124,68,96,0.037000000000000005,0.94,0.023,-0.29600000000000004,2,0,0,0,0,0,35,0,0,0,0,4,0,0,0,5,0,3,1,1,1,0,7,6,2,0,1,0,0,0,0,0,0,0,0,0,0,0,4,0,0,1,2,0,0,0,0,0,0,1,1,0,0,19,5,1,20,0,0,1,0,0,6,0,0,13,32,0,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2926785629863438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21203203037288912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2760873550679374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7872728072473891,0.0,0.0,0.2437817541623732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21066510306038413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26372267042231873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Kenx2013,2018/02/05,"Should I just hire a personal trainer? (M 33yo 180cm 80kg 19%bf) Short version: Should I just bite the bullet and pay for a personal trainer? I've been going through this cycle for almost two years were I loose weight until reaching around 73kg and people start asking me if I'm sick and that I'm too thin (even though I still have a gut and love handles) and then I try to bulk (3000-3500 kcal p/day) but end up just getting fat, weighting around 80kg and not much stronger. Long version: I had never done any strength training until I did Crossfit for the last 18 months. Even though I lost over 10 kilos and improved my conditioning I quickly stopped getting stronger and the lack of proper programming was driving me nuts. So I left it a month ago and started going to the gym 3 times a week to do Starting Strength. In that month I've gained 5 kilos and gone from 16% to 19% body fat and look significantly fatter. I can barely overhead press half my body weight so I do think that I need to improve my strength, but I'm afraid that I'm going nowhere and am just adding mostly fat and any strength gains will go away when I go into cutting in 2 months. I am a bit tired of this cycle and wondering if I need some professional help to figure out what is it that I really need to do. Sorry if I'm breaking some rules on my post. I'm just a bit disappointed and kind of needed to rant a bit.",5.622144736842107,5.19105536140351,5.848103070175438,84.86057565789477,67.3157894736842,8.388157894736842,30.79495614035088,7.413659706084162,1.7132850877192976,1098,37,234,9,16,350,165,285,0.161,0.7490000000000001,0.091,-0.9467,0,0,0,0,0,0,26,0,0,0,7,17,10,1,1,12,0,17,12,6,0,1,46,44,28,0,10,11,0,5,0,0,3,5,0,0,2,10,19,6,1,3,1,1,7,2,4,0,2,8,6,23,6,28,33,10,44,0,2,1,1,5,13,0,8,22,135,33,4,0.0,0.0,0.0,0.0,0.0,0.0,0.08896926726522153,0.0,0.1005030271717436,0.0,0.0,0.0,0.0,0.0,0.0,0.1365059690376942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17869577301536466,0.09382957278870473,0.0,0.0942980765992436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3287242246260908,0.22297016552972784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06472839552186227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10271026177633397,0.0,0.0,0.0,0.0,0.0,0.0,0.08889534907822365,0.0,0.0,0.1325828803974234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10487520356195053,0.0,0.285204323368462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06727386748912152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10451675925258136,0.0,0.08181248017333546,0.0,0.0,0.10904901166958336,0.0,0.0,0.0,0.0,0.0,0.08882161423540823,0.08428298067039247,0.0,0.10956240907325587,0.0,0.09058511324528956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32044784656039754,0.0,0.07378127476865623,0.29768335994679235,0.07740919830800826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06958182286880317,0.17527314192779198,0.0,0.0,0.0,0.0,0.09612381775789162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06429765402914789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11235261099927574,0.21312078381292612,0.0,0.08015319563607452,0.08391128497577262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06431110474000326,0.19722008608228245,0.0,0.058524790071082564,0.11535707282677075,0.0,0.0,0.0,0.06814258755269491,0.0,0.09804395037949876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0805083330530623,0.3666598084529872,0.0,0.0,0.0,0.0,0.0,0.0,0.10884370268190337,0.0,0.0,0.0,0.0,0.0,0.0,0.06463304103929825 fitness,oblongblob,2018/02/05,"Dumb questions on PPL Ive been using PPL PPLPPLR... Do I lower the weight on early exercises, dramatically increase rest time or...? >3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises 3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises even using the lowest weight available, I am just too exhausted to complete all these lateral raises in particular. Also does anyone have advice as to implementing some light cardio? Thank you",4.448948948948949,7.775189540540545,5.476126126126128,70.4462012012012,79.27027027027026,6.5321321321321335,28.492492492492488,7.793537801064563,2.620836636636637,342,15,47,6,9,112,59,74,0.142,0.777,0.08199999999999999,-0.6868,2,0,0,0,0,0,17,0,1,0,0,4,3,1,0,2,0,5,6,1,2,1,7,8,3,0,0,2,0,2,0,0,0,3,0,0,0,1,0,2,0,1,1,0,1,0,2,0,0,1,3,4,1,6,7,4,7,0,0,0,0,2,3,1,3,3,25,5,0,0.0,0.0,0.0,0.0,0.0,0.2427586208724233,0.0,0.0,0.0,0.0,0.0,0.19866586233901776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1737049555041773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2604695148071773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2173989164218592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16408276565464575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27829352655106376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2287169151863563,0.0,0.0,0.0,0.0,0.0,0.0,0.14485896498002768,0.0,0.0,0.0,0.0,0.16866467512237435,0.0,0.0,0.0,0.0,0.4291199108137437,0.0,0.0,0.0,0.0,0.0,0.6050309084152115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,double-you,2018/02/05,"Brett Jones AMA, StrongFirst Chief SFG Instructor, on /r/kettlebell at 10:30 am EST Brett is StrongFirst’s Chief SFG Instructor. He is also a Certified Athletic Trainer and Strength and Conditioning Specialist based in Pittsburgh, PA. He holds a Bachelor of Science in Sports Medicine from High Point University, a Master of Science in Rehabilitative Sciences from Clarion University of Pennsylvania, and is a Certified Strength & Conditioning Specialist (CSCS) from the National Strength and Conditioning Association (NSCA). Brett is also Lead Instructor for FMS, working along side with Gray Cook. https://www.reddit.com/r/kettlebell/comments/7ves6b/kettlebell_ama_series_brett_jones_strongfirsts/",18.054516129032255,20.29010778494624,13.233892473118287,33.31083870967745,41.043010752688154,16.472258064516133,54.08387096774194,14.83674596321566,9.061694193548387,596,33,61,21,5,170,61,93,0.0,0.897,0.103,0.8625,0,0,0,0,0,0,30,0,0,0,6,2,3,0,0,5,0,5,1,0,1,0,8,5,6,0,0,0,1,0,0,0,0,0,0,0,0,0,6,1,1,0,2,0,1,0,0,0,0,0,1,0,3,14,5,0,10,0,0,1,0,3,9,0,0,0,30,0,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6386369520423885,0.0,0.4326392292951883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4218802727753143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3774656859664179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2906937084317469,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Evan5050,2018/02/05,"Accessory day for 4-4-8? Hi guys, I've recently begun Ivysaur's 4-4-8 program, I'm really excited to progress with it. I've really fallen in love with powerlifting and I want to bulk. My only problem (?) is I really like being in the gym, and I'd prefer to go 4 days a week but Ivysaur is only 3 - I'd do the main 3 days Tuesday, Thursday, Saturday, but I'm looking for something to do Sunday mornings. I was considering adding an accessory day such as the one on this website (http://www.cuttystrength.com/4-day-powerlifting-routine-beginners/) to help build my other muscles and just assist with my main lifts, or maybe some type of bodyweight/core workout day - either way a light routine to just get me in the gym. What are your thoughts on this or do you have any other recommendations? If I did do an accessory day what exercises would you recommend - I've heard Ivysaur is somewhat lacking when it comes to pulling exercises? Thanks!",7.611849710982661,7.94564454913295,8.209023121387283,67.02116473988441,63.04624277456648,10.61942196531792,36.37514450867052,10.355215969177356,3.7861727167630073,749,33,132,16,10,250,105,173,0.022,0.8490000000000001,0.129,0.9502,2,0,1,1,0,0,39,0,3,0,1,4,5,0,0,8,0,13,3,0,0,0,23,24,10,0,6,8,0,0,1,0,1,2,1,0,1,8,7,0,0,2,5,0,4,0,1,0,1,4,3,11,4,19,18,6,24,0,0,1,1,8,5,0,5,15,78,19,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10898854144738734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1380577113989615,0.0,0.0,0.0,0.0,0.0,0.0,0.7235225576614204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08373403412900238,0.0,0.09108467105884366,0.0,0.0,0.0,0.0,0.15869169031919922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10742505616204248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07829942812576725,0.0,0.0,0.0,0.13458575030616962,0.0,0.0,0.0,0.14464919650105995,0.0,0.0,0.0,0.16101193765430424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10860254733873298,0.2437838739114347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1533559649132383,0.0,0.0,0.0,0.0,0.0,0.0,0.3080176309003957,0.0,0.1582464848536705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1233830484111163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14755433240992707,0.0,0.0,0.0,0.0,0.0,0.1272358303948131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09453091755605936,0.127214218883032,0.1285582726626525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11385063044960796,0.0,0.0,0.0 fitness,Thranrond,2018/02/05,"Is it progress if you increase the weight but drop the volume? I read a golden rule for the gym is to always have some sort of progress each session (either for hypertrophy or in general, I can’t remeber) but does it count if you do more weight but less reps? Say, for example, I’m doing seated cable rows and I previously did 3x10 57kg and this time I did 3x8 67kg, should I be happy or should I be aiming for 3x10 67kg? Thanks!",1.7266666666666666,3.4553276111111124,3.613055555555558,89.19625000000002,78.44444444444444,6.722222222222222,21.25,7.6454224807358475,0.6893333333333334,335,9,74,5,8,113,62,90,0.029,0.7859999999999999,0.185,0.9364,0,0,0,0,0,0,10,0,2,0,2,0,2,0,0,4,0,12,2,0,0,0,16,14,9,0,4,8,0,2,0,0,2,0,1,0,0,3,3,2,0,0,2,0,1,1,0,0,0,2,3,8,2,7,8,6,4,0,0,0,0,3,1,0,6,1,48,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2470546140268635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2598297392790085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3160684025019955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2969924025826265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2361163824894869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2733567278976314,0.0,0.0,0.0,0.0,0.0,0.0,0.1731318063699562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7231177863104532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CucumberedSandwiches,2018/02/05,"Weighted push-ups with bars vs bench press I've been working out at home lately. I have been doing weighted push-ups with push-up bars, wide ""grip"", thumbs facing inwards. Range of motion is good, I find I can add enough weight to max out at five reps or so. Is this essentially any different from a barbell bench press, in terms of muscles worked? For the record I do dumbell press, flye, etc as well. ",5.270384615384618,5.897362192307696,4.714512820512823,89.04715384615385,68.1025641025641,7.2656410256410275,27.138461538461538,6.742157984588678,1.0010123076923074,313,9,65,2,5,94,60,78,0.0,0.931,0.069,0.6124,1,0,0,0,0,0,16,0,0,0,2,2,2,0,0,2,0,8,6,1,0,0,8,8,3,0,0,2,0,7,0,0,0,0,1,1,0,1,5,5,0,1,2,0,1,0,0,1,1,2,8,4,2,13,6,3,9,0,0,0,0,0,6,0,1,2,34,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13893524496061802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21345652998240056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2111029540405568,0.22785545662932724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18673219639699876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17136237568921545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.204935810639062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23046633070832265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7463698571388062,0.1836958404014199,0.0,0.0,0.0,0.0,0.0,0.0,0.2974747430009218,0.0,0.0,0.0,0.0,0.0,0.0 fitness,courage_the_dog,2018/02/05,"Sport Specific Exercises Hi all, First time poster! I was wondering if people would be interested in starting a thread of what exercises various athletes in different sports (Weightlifting, gymnastics, football/soccer, basketball, boxing etc..) actually do. We all know about squats, deadlifts, benchpress and rows but I wanted to see what other exercises do people use when training for these sports. I believe it would provide a different insight as to what people think professional athletes do for their training. These could exercises related to off-season, warmups, strengthening, conditioning and whatever one would think would be ideal. I play semi-pro football but was always interested in what other sports do in their training and if there are any exercises I could do that would transfer well onto football. I would love to hear your thoughts! Since I'm getting a few responses, what I was looking for is more if we could build a list of exercises that people can look for, maybe they want to start a new sport and wanted to see what the work would be like. This is not for me per se but more in general advice :)",7.92923076923077,9.515249923076922,7.566666666666666,67.53000000000002,62.589743589743605,10.71794871794872,37.05128205128205,10.727762888450028,4.461205128205128,905,43,138,23,13,286,113,195,0.0,0.8190000000000001,0.181,0.9894,2,0,0,0,0,0,29,2,1,3,3,4,7,0,0,6,0,25,7,0,1,2,37,44,12,0,17,7,0,1,1,0,7,6,1,0,0,14,6,0,0,6,13,0,0,1,0,1,2,4,6,14,7,21,27,7,12,0,0,4,1,9,6,0,4,7,103,28,3,0.0,0.0,0.11567288297142228,0.0,0.0,0.11583085173491264,0.0,0.0,0.0,0.0,0.0,0.0,0.0986304637388513,0.0,0.0,0.08060774059335339,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13354814807391005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28392121938715525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24768731075625794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1321976547129067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10082565516350754,0.0,0.0,0.0,0.0,0.06192954976981595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13359735410642834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06514363571340948,0.0,0.0,0.0,0.0,0.0,0.0,0.05791012437776837,0.0,0.0,0.0,0.19907878579104726,0.0,0.0,0.0,0.10698230065059697,0.0,0.0,0.0,0.11908415628386658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11448166532368455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08032226000458899,0.0,0.0,0.0,0.0,0.0,0.0,0.3287084699584002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.188913805495102,0.0,0.0,0.0,0.0,0.09805322589388524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16779910776307722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15190464958269134,0.0,0.09410340458217832,0.06911860528278586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10237602394373313,0.0,0.0,0.2097447193773737,0.0,0.0,0.0,0.1065770363405838,0.0,0.0,0.0,0.0,0.0,0.12854595316019082,0.08629475884139294,0.0,0.0,0.5894261336703313,0.0,0.0,0.0 fitness,ComfiestBed,2018/02/05,"How exactly does counting macros work? Currently I've just been counting calories and making sure I get enough protein (0.8 grams per pound of body weight). However, when i looked into how many calories a typical 40/40/20 split would work using my current protein intake I'm way under the calories I would need to bulk. I'm currently 5'5"" female (I'm trans though so I have no idea how my hormones are affecting this) and weight 115 lbs (Aiming to reach 125) I need about 2,000 calories to maintain my weight and I'm currently aiming to get 2300 while bulking. Problem is if 92g of protein 92g of carbs and 46g of fat, assuming 1g of protein = 4 cals 1g of carbs = 4 cals and 1g of fat = 9 cals I'm only getting 1,150 calories or am I fucking up somewhere? Does this mean I need to double my protein intake or is my macro split wrong?",3.3534143049932514,4.678417467836262,4.583274853801171,85.63121457489879,73.15204678362574,7.132883490778228,30.11291048133153,7.61054688173877,1.904966351776877,661,29,132,8,13,218,95,171,0.058,0.92,0.022,-0.752,5,0,0,0,0,0,23,0,0,0,2,8,4,1,0,2,0,8,7,3,6,2,27,24,15,0,7,4,0,3,0,0,2,2,0,0,0,2,6,5,0,3,0,0,0,1,3,0,0,1,4,12,1,16,21,2,10,0,0,1,1,0,3,1,4,6,59,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17207948880116453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2711403823312018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16007218485096214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14321962295010152,0.2428155090702355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17488408826706178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13009249191651054,0.0,0.0,0.0,0.0,0.0,0.10340927717975544,0.1570630063193891,0.0,0.16875162238102656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34461023260146034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11782247219357035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14823604713306388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14600881822672407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1522066035773564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13379981211381814,0.0,0.0,0.0,0.1229670652655074,0.0,0.5659468588779494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22556497262936376,0.0,0.0,0.22009926292733664,0.16937902005411926,0.0,0.0 fitness,gamingsuccessfully,2018/02/05,"Squatters elbow? Everytime I squat, there is this cramp-like feeling on my elbow-bicep-tricep part. Idk if this is squatters elbow but when I position myself in the rack about to do lowbar squats, my elbow-bicep-tricep part hurts. I'm not doing anything yet, just positioning myself. Anybody experienced this before? Is there a cure? Is this permanent or smthin? I'm following Mark Rippetoe's Starting Strength... ",4.288333333333334,7.6134322777777825,4.902222222222225,74.16500000000002,80.3888888888889,6.533333333333335,27.44444444444445,7.793537801064563,2.5078777777777783,332,14,46,6,9,106,52,72,0.096,0.885,0.019,-0.7236,0,0,0,0,0,0,18,0,0,0,1,6,2,0,0,2,0,6,2,2,0,0,6,11,4,0,1,5,0,1,0,0,0,0,0,0,0,4,0,0,0,1,0,0,1,1,1,0,0,0,2,6,1,4,11,2,6,0,1,0,0,0,2,0,2,3,33,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2910418211811881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3009487194105804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17882712840377082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3786130607145363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7659843586132759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25033077591800296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,THE_REAL_ODB,2018/02/05,"There is no squat rack and I have no alternative options for gyms..... So I essentially have to power clean the bar from to do anything with the barbell. The problem is I can't drop the weight. I hear catching the weight at the hips after a power clean can cause some serious damage....... Do I forgo any barbell exercises that force me to power clean and do machines instead? Or do I keep power cleaning this shit? ",3.4105786618444824,5.5435132405063285,4.6443399638336365,81.8660759493671,74.82278481012659,6.53960216998192,27.74141048824593,7.447530270364453,1.6838701627486443,322,13,59,4,7,106,53,79,0.153,0.73,0.117,-0.476,4,0,0,0,0,0,16,0,0,0,4,3,4,1,0,7,0,10,6,2,1,0,9,12,4,0,1,1,0,2,0,0,0,1,1,4,0,2,3,3,1,0,3,0,1,3,4,0,0,0,3,7,0,8,12,1,4,0,1,0,0,1,1,1,3,1,43,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1950452520678096,0.0,0.0,0.0,0.0,0.0,0.0,0.2360257791918358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2946398498971599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32326336671231964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25493594073522885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27444493187427416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2944133125137488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6985311608666699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,6553321,2018/02/05,"How do I know I'm balancing my chest with my back My understanding was that you need to balance your chest and your back to prevent posture issues. And to do that you need to row roughly the same weight as you bench. I've started 5/3/1 4-day with BBB and I've been doing pullups for my back instead of barbell rows. I've actually been enjoying the pullups a lot more than rows and want to continue doing them, hopefully graduating to weighted pull ups. But I don't have the simple rule of thumb like row the weight you bench. So wanted to know what I should be doing to make sure I don't have an imbalance that results in posture issues. For reference my bench training max is 208 and my weight is 210. I struggle to do pullups 5 with full ROM.",4.765167785234901,5.614490248322149,5.26797986577181,83.83230536912751,69.33557046979865,8.376107382550336,31.00738255033557,8.548686976883017,2.2406424161073835,593,24,120,9,10,190,84,149,0.016,0.892,0.092,0.8402,0,0,0,0,0,0,12,0,6,1,0,6,5,0,1,6,0,17,6,2,3,1,26,28,9,0,6,1,0,5,1,0,1,0,0,0,0,4,8,4,1,4,0,0,1,2,1,0,0,3,5,18,4,20,23,4,9,0,0,0,0,7,3,0,2,6,81,22,1,0.0,0.0,0.14462053761196822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3418669205818343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09557589097251516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1471947321723775,0.0,0.0,0.0,0.0,0.0,0.3093618456208895,0.0,0.0,0.0,0.0,0.16289224193018578,0.0,0.0,0.0,0.0,0.0,0.0,0.07240239117026162,0.0,0.0,0.0,0.0,0.0,0.0,0.1259932214539183,0.0,0.0,0.09892377231411842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2197748926512248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1048957912698527,0.0,0.0,0.0,0.0,0.15492944184208138,0.0,0.0,0.0,0.1396755057576365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1542800564927831,0.0,0.0,0.0,0.0,0.17482284697109324,0.0,0.0,0.7218642883425054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,InsectOverlord,2018/02/05,"Is doing the 5/3/1 program using dumbells for bench and OHP a good idea, or should I stick to barbell for all exercises in this program? I did 5/3/1 for about a year with great results, fell out of shape for awhile and am now getting back into it. I feel dumbells have their advantages, but was wondering if their suitable for the 5/3/1 program, of if I should stick to barbells only for some reason (maybe they give more of a full body workout whereas dumbells isolate the muscle more? Not sure.).",10.199838709677419,7.900185516129035,8.703306451612908,74.07495967741937,59.43010752688171,10.590322580645164,41.52956989247311,8.07648339933343,3.546163440860215,395,17,70,3,4,120,66,93,0.024,0.903,0.073,0.5283,0,0,0,0,0,0,17,0,0,3,1,3,4,0,0,6,0,8,2,1,3,2,21,13,6,0,4,5,0,1,0,0,2,1,0,0,0,2,5,0,0,4,2,0,1,1,0,0,0,2,1,7,4,16,9,5,9,0,0,0,0,4,5,0,5,3,53,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21891931269615936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3162412548593401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14395457486884936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14874575663190276,0.2731134085392601,0.0,0.2387956734855009,0.0,0.3138864631413014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3213954429653847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28602279517860824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2165297370227441,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2927224747616827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2683295505945044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24589229534328705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3087486528781612,0.0,0.0,0.0,0.0,0.0,0.0,0.183339631605716 fitness,nofappuccin0,2018/02/05,"Are neck curls bad for your neck? Im fairly new to lifting and i want to workout my neck. I know neck bridges are bad and can cause damage long term, but weighted neck curls seem to be alright. If anyone knows of any damage in general from neck exercise, or any good long-term neck exercises i would be interested to hear about it. ",3.795909090909092,5.209873439393941,4.576181818181818,85.76427272727273,72.18181818181819,7.704242424242422,26.83636363636364,8.238735603445708,1.5979490909090912,261,9,54,4,5,84,45,66,0.145,0.7070000000000001,0.147,0.0387,0,0,0,0,0,0,7,0,1,0,0,1,7,0,0,0,1,6,10,7,1,0,12,11,5,0,3,3,0,1,0,0,1,2,1,0,0,1,2,1,0,3,3,0,0,0,4,0,0,0,2,5,3,9,8,1,4,0,2,0,0,2,1,0,3,3,26,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3227216425132786,0.0,0.0,0.0,0.0,0.165914042078943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3962433877085811,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2437553729214065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1990220241202184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2674355913916395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25630674629453515,0.0,0.0,0.0,0.0,0.0,0.2608094577762137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4199766125804567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2291697472163197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21601385875379725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13995587323602135,0.0,0.0,0.28894720736809504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16855929060031727,0.0,0.0,0.0 fitness,dasface,2018/02/05,"Starting my 20ish week cut in a week, is there any real difference between cutting calories from food or just burning them doing cardio? Alright, so I've been bulking for close to 8 months now and have a pretty good handle on my daily macros. To maintain my current weight while training push/pull/legs/push/pull/legs/off, I need to eat: 300g carbs 200g protein 90g fat To start my diet I plan on keeping these maintenance macros while burning 500 calories doing cardio post workout, and on my off day. Is there any benefit for doing this over just cutting down on my carbs and fats to be in a 500 caloric deficit? Are there any negatives? I don't plan to increase this level of cardio during my cut, and will instead will reduce my marco intake as pounds start becoming harder to get off.",7.526617647058824,6.863299856209153,7.139338235294119,77.94077205882353,63.50980392156863,8.95718954248366,35.46486928104575,7.6454224807358475,2.6592359477124186,630,25,113,5,8,198,97,153,0.084,0.8420000000000001,0.075,0.4172,1,0,0,0,0,0,18,0,0,1,2,8,7,4,0,3,1,12,9,2,0,0,11,18,9,0,1,3,0,1,0,0,2,5,0,0,0,3,5,6,1,0,1,0,1,2,4,0,0,1,1,12,3,23,14,1,25,0,0,0,0,1,12,0,1,11,69,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4150085824023779,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22466728489540747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1311925031854136,0.0,0.0,0.0,0.0,0.21253616373017767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20815488872449275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2459827058099009,0.0,0.0,0.0,0.10628133423085533,0.0,0.0,0.17062350793240286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18081377226785167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1623721505518956,0.0,0.0,0.1508372980405237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1948252257100516,0.2069566843335615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2315425509402745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4319564680050133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32635104440210705,0.2477172380612291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,joeyJoJojrshabadoo3,2018/02/05,"PPL 6 Day Wearing me out Does anyone else do Metallicadpa's 6 day Push-Pull-Legs and just get worn out as the workout goes on? Like near the end there's always 4 sets of bicep work after you've already been working biceps hard, or shoulder lifts with 20 reps when I legit can only do 10 with my current weights, unless I go down to like 10 lb dumbells. And the 5 sets, 15-20 rep face pulls... Do you guys just take extra rest days if you need it? I'm not a spring chicken anymore but this is just a lot of volume being put on a specific part. And even with the Push day, if I go hard on the Overhead Press, sometimes I can't go as hard on the Bench press. I'm still making gains but I just lack energy. And I'm attempting to add cardio on these days and even on my off day. Am I overtraining? Also, and this is just off topic, but doing an hour on that elliptical-with-hand-push-thing where the hand push is connected to the pedals so you can't move your feet without moving the hand grips - how many calories do I burn after doing 40 minutes or an hour on that? I've been vegging out on the cardio machine to watch my TV shows.",2.2755762824783474,3.634768611814348,3.7135554075061066,90.65522318454364,75.96202531645571,6.170908283366645,22.178325560737285,6.5966054737557815,0.3778995780590715,879,23,193,7,19,290,140,237,0.04,0.8759999999999999,0.084,0.9163,1,0,0,0,0,0,28,0,4,0,4,16,2,0,0,15,0,16,11,8,2,0,33,27,20,0,4,15,0,9,2,0,0,2,0,0,1,6,13,1,0,0,3,0,9,4,0,0,0,3,10,15,2,31,23,5,43,0,0,1,0,5,17,0,5,17,116,21,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1461728624551238,0.10592818416257237,0.11021729995446104,0.0,0.0,0.0,0.0,0.0,0.0,0.1313646897559685,0.0926190856343422,0.1357208849853942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5125543060769553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11591660582420843,0.0,0.0,0.0,0.0,0.0,0.1106533017857384,0.0,0.11732021058379832,0.0,0.0,0.17497711195604745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06920486332800062,0.0,0.2258401477059567,0.0,0.0,0.0,0.0,0.13115618821028166,0.0,0.0,0.3559743258617276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26089276208907697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12942649374222598,0.0,0.0,0.0,0.0,0.0,0.0,0.11261272331269558,0.0,0.0,0.08841805354371678,0.13429361157166653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28156795475874546,0.0,0.09821738380688123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10074177036316873,0.0,0.0,0.0,0.14344123126893213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1331588480094252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13100628991460364,0.0,0.0,0.0,0.10578269716578692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09959340696159276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1613005494151971,0.0,0.0,0.0,0.0,0.0,0.12768667701460373,0.0,0.19286486059525965,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dieselmills,2018/02/06,"Fellow vegetable haters I've started a new diet program (RP diet) and it requires a lot of vegetables (12 cups a day). I've always been decent with nutrition but have never had a structured program before. Hitting all my macros required is not a problem but the vegetables are what's killing me. What are some good ideas for someone like me who pretty much hates everything but broccoli and green beans, to eat 12 cups a day for 3 months? ",5.348112449799199,6.854908891566267,5.443554216867472,80.67368473895584,68.51807228915663,7.461044176706826,33.110441767068274,7.793537801064563,2.506848995983936,350,16,60,4,6,110,63,83,0.131,0.715,0.155,0.3043,0,0,0,0,0,0,9,0,0,0,2,0,6,3,0,7,0,6,6,0,0,2,15,9,5,1,1,4,0,0,1,1,0,0,0,0,0,4,3,6,2,1,0,0,0,2,4,0,0,2,1,3,2,5,6,4,6,0,0,1,0,2,0,0,2,7,36,7,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2083614706458572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21308076373567086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3229879188481508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2562323024364221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22505267547760666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2100323204282948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24722837740612086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2826828044068313,0.0,0.0,0.0,0.0,0.27704195021819633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12233784799577438,0.0,0.0,0.0,0.0,0.0,0.0,0.2128899242910419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.199875151827602,0.0,0.18408041938443395,0.0,0.19313189875657252,0.24184787584481005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2547573494734672,0.0,0.23960888570815744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21217187642435306,0.0,0.0,0.0,0.1772417341519875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Khoras_Kash,2018/02/06,"Which program to use for 3 days in a row? So the thing is, I have been doing PPL for over a month now with good gains but I recently got hired at a job and my schedule is tuesday, wednesday, and thursday. I obviously can't do PPL and I can't find any program to do on friday, saturday, and sunday. I was looking at nsat's program of 4 days which i could do friday-monday. Would that be fine?",1.636161790017212,3.098039879518076,3.67765920826162,89.81445783132533,77.91566265060241,6.1886402753872645,25.110154905335627,6.868970318607317,0.8861889845094666,302,11,67,3,7,103,59,83,0.0,0.913,0.087,0.6381,1,0,0,0,0,0,11,0,0,0,1,2,2,0,0,4,0,14,0,0,1,1,11,17,6,0,2,1,0,0,0,0,1,0,0,0,0,4,5,0,0,1,0,0,0,2,0,0,0,3,1,7,2,11,11,0,16,0,0,1,0,0,5,0,0,11,47,11,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21573700766910192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25329376489763616,0.0,0.0,0.40919266635886425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2899555494186272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2660894733279444,0.2537292532895009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31481602329965913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2664053180303385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25322137932245925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31324048072489474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21076302110630016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2739972228486263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2253612536534037,0.0,0.0,0.0 fitness,iRockClimb,2018/02/06,"How should I change my resistance training workouts when I move from max strength to the endurance cycle? I am training for bouldering (a discipline of rock climbing) following a program divided as such: - 3 weeks on max strength and power, 2 sessions per week - 2 weeks on strength and power endurance, 2 sessions per week - 1-week taper and active recovery, 2 sessions per week I am supporting this climbing program, where I already do climbing specific training, with two general resistance training sessions per week, where I do the following exercises to increase my general strength: 1. squat 5Rx3S, (flat/inclined) bench press 5Rx3S, seated cable row 5Rx3S, lateral raise 5Rx3S, assisted dip 5Rx3S, hanging leg raises 10Rx3S, incline twisted sit-ups 10Rx4S, standing calf raise 5Rx3S 2. deadlift 5Rx3S, press 5Rx3S, face pulls 10Rx3S, cable external rotation 10Rx3S, cable internal rotation 10Rx3S, hanging leg raises 10Rx3S, incline twisted sit-ups 10Rx4S, standing calf raise 5Rx3S Last time I moved from strength to the endurance cycle I intuitively just increase the repetitions and lowered the weight as follows: 1. bodyweight squat 20Rx3S, dumbbell bench press 20Rx3S, seated cable row 20Rx3S, lateral raise 20Rx3S, assisted dip 20Rx3S, hanging leg raises 10Rx3S, incline twisted sit-ups 10Rx4S, standing calf raise 20Rx3S 2. deadlift 20Rx3S, face pulls 20Rx3S, cable external rotation 20Rx3S, cable internal rotation 20Rx3S, hanging leg raises 10Rx3S, incline twisted sit-ups 10Rx4S, standing calf raise 20Rx3S My questions are: 1. Does it make sense what I am doing or should I do something other? 2. Are the sets appropriate for my goals in the strength cycle? 3. Are the sets appropriate for my goals in the endurance cycle? 4. Any other input is appreciated",9.360684210526315,11.666568042105265,7.439780701754388,67.10388157894738,59.807017543859644,9.910526315789477,43.021929824561404,10.125756701596842,5.1535298245614065,1432,82,185,30,20,422,117,285,0.011,0.872,0.117,0.984,3,0,1,0,0,0,62,0,0,0,13,6,7,0,0,11,0,13,8,6,2,0,15,18,9,0,2,2,0,4,0,0,2,1,0,0,0,5,5,1,1,1,3,0,16,0,0,0,1,0,4,15,7,16,16,2,40,0,0,0,0,1,6,0,2,12,72,20,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16159593685949675,0.0,0.0,0.0,0.0,0.09958160595537058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15491003376416904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12814726482822156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1193650097543057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09774726962110758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3112769133382798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1640420055163304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11273370526184548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16617401175450636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08538809877053816,0.0,0.0,0.0,0.0,0.0,0.0,0.1430468440585647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8222357466580783,0.17831978495120895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Snurze,2018/02/06,"Back into training! After a 3 year ""day off"", today was the day I joined a gym. I'm finally mentally ready to dedicate to a passion once again. In the past I've always been a casual gym goer, I went 5 days a week but was never obsessed so that's why I say casual. Secondly I've always been into boxing but never even thought about taking it further as I enjoyed it as a hobby. Besides all this, I hate running. Despise it. I've always had very good cardio but I just found running so boring, that and shin splints. Fuurck! That being said, I've completely changed my way of thinking and want to start running in the early morning... which leads to my question; Is it better to run in the morning on an empty stomach or shall I eat? If so, what do I have that early? I've never been much of a morning eater but I'm ready for it. Thanks. EDIT: Ok so seems it's all on me. Thank you for your input and I'll see what I work best with :)",0.6451816396661769,2.7882681082474257,3.1582179675994126,88.87379725085913,84.41237113402062,5.344722631320568,21.6092292587138,6.655083550727371,0.5943002454590083,719,24,147,8,21,249,117,194,0.073,0.703,0.224,0.983,0,0,0,0,0,0,29,0,2,0,4,9,14,2,1,12,1,11,4,1,1,5,25,26,15,0,2,7,0,0,0,0,1,1,2,0,0,14,6,1,0,5,4,0,6,3,4,0,1,10,3,14,10,22,14,4,33,0,0,1,1,5,9,0,4,17,98,28,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37311837749976495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11493484749934645,0.0,0.0,0.0,0.0,0.0,0.15686178678053156,0.13219595903957115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15812170235056955,0.0,0.15671869251450365,0.0,0.0,0.0,0.0,0.0,0.28919148981597925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15294731259056754,0.0,0.0,0.0,0.0,0.0,0.09872493722190942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16373942067077846,0.0,0.0,0.0,0.16388848390059416,0.0,0.0,0.0,0.0,0.0,0.12537013741520514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1475727906311701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15063275854355393,0.0,0.0,0.0,0.0,0.0,0.1098792196677844,0.0,0.3458463816949162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15918294836954133,0.0,0.0,0.0,0.0,0.0,0.0,0.14268806852540705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16744300248963812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14218223169378,0.1188662432428966,0.0,0.0,0.11910994149547795,0.13607382034861482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10579714836760157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11238444548643724,0.0,0.0,0.2752277242923531,0.0,0.0,0.0,0.09577571039483697,0.0,0.11866418110559065,0.0,0.0,0.14168210918735985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12333016756159144,0.08816253948390293,0.11864402552252885,0.11989753281387625,0.0,0.0,0.13856216911199376,0.13487535533817485,0.0,0.0,0.0,0.0,0.1088174964241159,0.0,0.0,0.0,0.0,0.0,0.09625515601922044 fitness,0vv3,2018/02/06,"Fast improvement in stamina/endurance (Cross country skiing) got talked into doing the ""Vasalopp"", 90 km (60 miles) cross country skiing in 1 month, what are the best excercise conditions to build stamina and endurance in less than a month. I've currently got a rather mediocre stamina/endurance level. I'm 188cm and weigh 97kg, (6""2', 213 lbs), muscular athletic build with a wide frame and a bit of fat. Mostly done resistance training when excercising (usually in periods) over the last few years. To give myself the best possible chance and ability to go as far as possible, what should I do and focus on? Got lots of spare time and can make nearly any training regiment work. Edit: After doing a run for the first time in a long time, I found having better stamina than I originally thought, challenge will be extremely difficult anyway, but it's something :).",8.106464646464643,8.662132792207796,7.940476190476192,68.61007936507936,61.987012987012996,11.260028860028859,38.53968253968254,10.980518767755715,4.629289466089466,686,33,107,17,9,220,108,154,0.013,0.873,0.114,0.8675,1,0,1,0,0,0,32,0,0,0,7,3,5,0,0,11,0,10,3,2,2,0,17,19,10,0,2,2,0,0,0,0,2,1,0,0,0,3,8,2,0,2,2,0,4,0,1,0,1,6,0,4,4,21,10,7,34,0,0,0,0,2,14,0,2,16,66,7,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11636876327968185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3591637633963045,0.1513434187156949,0.1868207998496507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17511712086002498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14555620479962314,0.0,0.18762633609869614,0.0,0.0,0.0,0.16415572387477248,0.09725252199994784,0.0,0.4105854586404157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1394871917430308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15143750084987534,0.0,0.0,0.0,0.1454817240781468,0.0,0.0,0.11422520023297987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27317574361582364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3858284722318561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13173800256983714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1375413050904088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13585167790372962,0.2993476764328571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18846660220934944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12457878474166433,0.0,0.0,0.0,0.0,0.0,0.1101968962349356 fitness,Nwball,2018/02/06,"Airdyne vs Spinning Bike I'm debating between adding another piece to my home gym and it's come down to a piece cardio equipment. I hear great things about the airdyne bike but also good things about spinning bikes. I see that there's a keiser m3 (apparently one of the better spinning bikes) on sale used around my area (still very pretty pricey, $800, but under half the cost of the retail cost of $1800). I don't see any airdyne bikes used in my area for over a month and probably would just get a new AD2 for around $400. I like the idea that the AD can utilizes some upper body movements but also like that i feel like my wife would be into spinning more than using the AD2 bike (especially with things like the peloton app). Are there programs similar to spinning classes for the AD2 bike? Any thoughts/inputs/pros/cons/other things to consider than you guys can think of?",6.400701754385968,6.538511204678365,5.915257309941518,83.11007894736842,65.60818713450293,8.477426900584796,30.55029239766082,7.908726449838941,1.9200264327485388,700,23,136,7,10,215,104,171,0.0,0.835,0.165,0.9824,1,0,0,0,0,0,22,0,1,0,1,10,7,0,0,13,0,7,2,1,3,0,21,18,7,0,2,5,1,1,4,0,2,1,1,1,1,8,7,0,0,3,8,4,2,1,0,0,2,0,4,10,7,25,15,4,16,0,0,2,0,4,11,0,1,7,80,18,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23321436493574785,0.0,0.0,0.0,0.19831666508376036,0.1528984034335041,0.0,0.0,0.0,0.0,0.0,0.0,0.25961025747662303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1289603895245325,0.0,0.1619661761047946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12560561206773824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07372780010839962,0.10416935361962827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07618165259368004,0.0,0.0,0.12230163367527302,0.0,0.16076014556882418,0.0,0.14437851164289925,0.0,0.0,0.0,0.0,0.0,0.0,0.1643426644598554,0.0,0.0,0.0,0.14626305417929064,0.0,0.0,0.0,0.0,0.16460594598185305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2849488810044073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11638712341872408,0.0,0.0,0.0,0.0,0.1408278033418812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0988071531272659,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14834497837214822,0.1572118566744174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2323893190548005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11644702840769648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3874886364687998,0.09343154669205736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3778087222816375,0.0,0.12031159321676263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20716377197642655,0.0,0.0,0.0 fitness,trenchtoaster,2018/02/06,"ICF 5x5 overhead press I think I started my weight a bit too high at 50kg. I’ve been increasing each session by 1.25 kilos and just finished my 60kg 5x5 overhead press. I don’t think I can continue increasing at this pace. At least not after deadlifts. Do I still increase each week or can I just say screw it and work some lighter weight higher volume sets? Should I do them before deadlifts maybe? I’m like shaking right now ",1.7154117647058804,4.3069182470588245,2.301470588235293,93.70161764705885,84.17647058823529,4.811764705882354,23.794117647058826,6.2581,0.5967882352941181,341,13,68,3,10,105,60,85,0.041,0.892,0.068,0.4696,0,0,0,0,0,0,7,0,0,1,1,5,3,1,1,1,0,7,3,0,0,0,12,11,3,0,1,4,0,4,1,0,1,0,1,0,0,2,4,2,0,2,0,0,4,2,2,0,0,1,5,10,1,5,9,8,17,0,0,0,1,2,5,1,2,8,38,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21594117094168275,0.0,0.0,0.0,0.2770531566681338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2681239146325686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12398011760209696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2549479535617813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2167197911498664,0.0,0.20180957738484395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17962103636907215,0.0,0.20266254389927052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3252135360081773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20356048754068626,0.6180515443957986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18474894441269346,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PouponMacaque,2018/02/06,"My exercise bike (Schwinn Airdyne AD2) says I burned 200 calories in just over 10 minutes. Could this be accurate? I was doing high-intensity intervals on the bike - alternating between periods of 100% effort for about 20 seconds and 50% effort for about 2 minutes. It's a model that has handles as well as pedals. The calorie tracker said I'd burned 200 calories. This seems like an absurd amount to burn in such a short time, especially because I'm not an athlete. I suspect the calorie counter is completely off. Is this amount of energy expenditure reasonable for anyone, or does that reading alone disqualify the counter?",6.8510135135135135,8.711509630630633,7.042871621621622,69.28160472972975,65.30630630630631,9.874324324324323,40.00112612612613,10.125756701596842,4.656972072072072,503,29,77,12,8,162,83,111,0.019,0.898,0.084,0.7139,0,1,0,0,0,0,16,0,0,0,2,5,2,0,0,8,0,7,1,0,1,0,8,10,4,0,1,3,0,0,1,0,0,1,2,0,0,6,1,0,0,3,4,0,0,1,0,1,1,2,2,4,2,16,6,2,8,0,0,0,0,2,6,0,2,3,48,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3072481143958437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20743009952214092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1808399007937555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3110401613017727,0.0,0.0,0.23685719182436354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2596073251825415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3134353562826818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14493206391468152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29673817726930674,0.0,0.0,0.30501372686021216,0.0,0.0,0.0,0.0,0.2821895944300745,0.23591426701179685,0.0,0.0,0.0,0.2700662081280741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17298360565055307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26673107697003484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,HarmoniousBoneThug,2018/02/06,"Only front squats and trap bar deadlifts? From a muscle imbalance perspective, is there any reason someone couldn't do only front squats and trap bar deadlifts? If so, what lift could be supplemented to address the issue?",7.213859649122806,9.715283894736846,6.118421052631582,73.75728070175441,65.3157894736842,8.224561403508767,31.08771929824561,8.841846274778883,2.9223403508771937,180,7,26,3,3,54,30,38,0.131,0.8690000000000001,0.0,-0.6298,0,0,0,0,0,0,5,0,0,0,0,2,0,0,0,2,0,5,2,0,1,0,6,5,4,0,3,1,0,0,0,0,0,0,0,1,0,1,2,2,0,1,2,0,2,1,0,0,0,0,0,0,0,2,2,0,2,0,0,0,0,0,0,0,1,0,15,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27140502016619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.318652789860953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4165618283849905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6070745267020998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4103463114684104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3381602894614724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MulanLyricsOnly,2018/02/06,When do you normally incorporate smaller muscle isolation workouts into your larger muscle weekly routines? Just curious... i've been reading up on a ton of different programs but i dont see many incorporating smaller workouts... like If you have chest one day but you're suppose to do legs next... do you ever spend time isolating the tricep for 3-4 sets? ,4.115647321428568,7.146798734375004,5.675714285714289,70.65500000000002,77.28125,8.032142857142857,32.58035714285714,8.841846274778883,3.663998214285714,285,15,42,7,7,96,53,64,0.03,0.911,0.059,0.4137,1,1,0,0,0,0,12,0,4,0,0,3,1,0,0,2,0,6,3,3,0,1,7,7,4,0,2,4,0,0,1,0,0,0,0,0,0,0,1,0,0,0,3,1,0,1,0,0,1,1,1,5,1,6,6,1,10,0,0,1,0,4,3,0,1,7,27,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20257741864710693,0.0,0.0,0.0,0.0,0.32818207117192405,0.0,0.0,0.0,0.0,0.3681390408054194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28413392055065195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15346013893155874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31846209680151505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3340635958351205,0.0,0.3077648368454403,0.0,0.0,0.0,0.0,0.21285164402674028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3141988092907604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2503080346387352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18316228610145904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25196314782686724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,EternalBars,2018/02/06,"Changing to SS Hi all, So for the past few months I've been running Metallicadas PPL from the FAQ and its been going great, lifts have been improving consistently with the odd deload here and there but now I'm starting to get worn out from 6 days a week and only having recovery on Sundays and I suspect my muscles might benefit from more recovery days which is why i'm considering going over to Starting Strength to really help bump up my main lifts (also im attracted to the program because i'd be able to deadlift/press more often etc & I learnt how to do everything in the gym from watching Rippetoes videos lol). So what do you guys think? Do you think it would be a good idea to move over to SS or would it be to late seeing as i'm not starting from the lightest weights - my main lifts are Squat - 100kg, Deadlift 125kg - OHP - 50kg - Bench - 72.5kg Edit again - 91kg bodyweight - 6ft 4, 24 y/o (Edit - I know my lifts are still really light I just mean that i'm not starting from 0 and if its ok to use this program if im already lifting what I am)",3.7044189602446487,4.469047270642207,4.800935779816516,86.52770336391441,71.70642201834863,7.831681957186544,28.753516819571857,8.021203637495839,1.720707278287462,827,31,177,11,15,272,136,218,0.034,0.841,0.125,0.9676,0,0,0,0,0,0,24,0,2,0,1,11,6,0,0,8,2,18,1,0,2,1,27,36,14,0,4,7,0,1,0,0,3,0,0,0,1,9,7,1,0,6,2,0,4,2,0,0,0,4,4,11,6,26,26,7,24,0,0,2,0,5,6,0,5,14,101,20,4,0.1482293460419534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16357476931348422,0.11853895447596245,0.0,0.16060643450688988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0903592335321263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15680699360250558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1911913309784406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16531490349484015,0.0,0.0,0.0,0.0,0.13321897833909965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07744371536627934,0.0,0.1684843066045243,0.12432774276630162,0.0,0.1634233773068147,0.0,0.14677035716612058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09935500611140696,0.0,0.0,0.0,0.0,0.0,0.0,0.16733288914335412,0.32022626001759635,0.0,0.0,0.0,0.0,0.0,0.08146297205236191,0.0,0.16720915875118214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16146521276151946,0.0,0.0,0.0,0.15724791166119514,0.0,0.0,0.11831524982023613,0.1575443364525728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11273509713505435,0.0,0.0,0.0,0.0,0.1415016832971555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1899190294076116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11811959747730955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4196699762430069,0.0,0.11837614722475608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18995875941003654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.128022562542415,0.0,0.0,0.0,0.0,0.11890064033853336,0.18050341026077552,0.0,0.0,0.13375392920295529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2105957490409985,0.0,0.0,0.0 fitness,KamikazeHamster,2018/02/06,"Add 100-LB to Your Deadlift in 5 Minutes I came across this article from Men's Health: https://www.menshealth.com/fitness/Tim-ferriss-deadlift-secret-lift-more-tips-trick >Based partly on [Tsatsouline’s research](http://tim.blog/2015/01/15/pavel-tsatsouline/?utm_source=mens%20health&utm_medium=article&utm_campaign=tim_mens_health), Ross developed a deadlift-based program to create world-class sprinters. (One of his early prodigies was Olympic gold medalist Allyson Felix.) His deadlift-based protocol utilizes partial range of motion and no negative/eccentric (lowering) phase, which may decrease the likelihood of hamstring and lower-back injuries. After all, strength training should be used to achieve two primary goals: injury prevention and performance enhancement. > > The basic technique: Deadlift to your knees and then drop the bar. Regrab and repeat for target reps. Use a sumo-style stance to keep your back as straight as possible. Do 2 or 3 sets of 2 or 3 reps each (85-plus percent of your 1-rep max), and then follow each set with plyometric exercises—for example, 10- to 20-meter sprints, 6 to 8 box jumps with minimal ground contact time, and so on. Then rest for at least 5 minutes. Do this twice a week. The total time under tension during sets should be less than 5 minutes a week. > > When I followed this plan, I added more than 120 pounds to my max deadlift in 8 weeks (up to 475 for reps without straps) and gained less than 10 pounds of mass. For relative strength, I’ve never experienced anything like it. > > Think you’re too old for deadlifts? Tsatsouline’s father took up this lift in his 70s. He pulled more than 400 pounds without a belt a few years later, setting several records. Can the same thing be done with squats, bench press, bent over rows and overhead press? Edit: Added the paragraph from the article with rational behind the idea, which is to prevent injury.",9.671190476190477,11.71331206687898,7.039517743403096,71.2245753715499,58.90445859872611,9.420442826812254,37.56384592053382,9.606745405546679,3.8263756748559294,1575,71,230,27,21,447,205,314,0.058,0.902,0.039,-0.674,3,0,0,0,0,0,105,0,4,0,7,4,4,0,1,14,0,12,3,1,2,3,35,20,18,0,2,4,1,2,1,0,3,1,1,0,1,8,17,1,3,2,1,0,7,4,1,0,3,4,4,11,3,48,10,14,44,0,0,0,0,11,15,0,3,18,129,19,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35766509624864706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1358228023367506,0.0,0.0,0.0,0.0,0.25382786129629925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1887742246320695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16890434391620338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1754413561308915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18632234158231828,0.0,0.0,0.0,0.14670479642340814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08063551778660491,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12729740560651595,0.0,0.0,0.0,0.0,0.0,0.0,0.1731931229748255,0.0,0.11184274070989192,0.0,0.0,0.0,0.0,0.1787340075572931,0.0,0.0,0.0,0.0,0.0,0.0,0.18607005599013676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1864605026504964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1096524637259548,0.10575793270093058,0.0,0.0,0.19248497859573002,0.0,0.0,0.0,0.18337758900163195,0.0,0.0,0.16123071665286834,0.0,0.0,0.2851019157128912,0.0,0.0,0.0,0.0,0.3971815553462424,0.0,0.0,0.0,0.0,0.0,0.0,0.3182062966498925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1062873485399598 fitness,ccoady,2018/02/06,"Biceps - No longer feel the pump... First off, I just turned 40. I've been lifting off an on all my life. I hit typical muscle groups split up throughout the week (Chest/triceps, Back/Biceps, Legs, shoulders/lats etc...and I mix the groups up), but as I'm lifting I don't get the tightness in my biceps anymore. I do focus lifting like preacher curls, 21's, slow and focused and just can't get the ""pump"". Other muscle groups, like triceps, traps, chest, calves, etc, I get the pump. Also, the next day, my biceps aren't sore like my other muscles are. I've tried light weights high reps, and heavy weights low reps. I'm baffled. Is it possible that my biceps just have a different chemical balance of proteins or something? ",3.921640316205533,5.65844693478261,4.095480895915681,88.04484189723324,72.40579710144928,6.177602108036891,28.48748353096179,6.574015621080383,1.3157159420289863,559,22,107,4,11,173,85,138,0.032,0.848,0.12,0.9112,1,0,1,0,0,0,39,0,0,0,1,4,4,0,0,9,0,8,11,7,0,1,11,16,7,0,0,5,0,4,3,0,0,2,0,0,0,4,3,2,1,1,0,0,0,4,1,0,1,1,5,11,3,8,14,2,13,0,1,0,0,3,8,0,1,8,53,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15359008787700745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1904716332396447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14768206875471926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12386263003633717,0.0,0.0,0.0,0.0,0.20066152850401836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4283947107075301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09711116466386914,0.0,0.0,0.0,0.0,0.1633658988484724,0.0,0.0,0.0,0.0,0.30102982857945154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2029216379099706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13565745939445822,0.28149203214377155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20425769000253244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2165184756440327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1478569548577536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13039594205463367,0.20890582291082135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15405872170005508,0.4677539930500039,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GeeOKeem,2018/02/06,Negatives and positives about calisthenics? I want to start working out and I've been super interested in Calisthenics is it worth it vs just going to the gym?,3.3087931034482736,6.476144620689657,5.547844827586207,68.20038793103453,85.55172413793103,9.796551724137933,27.9396551724138,9.516144504307137,3.9889241379310345,130,6,21,5,4,45,24,29,0.0,0.619,0.381,0.9111,0,0,0,0,0,0,2,0,0,0,2,2,2,0,0,1,0,2,0,0,0,0,6,5,2,0,1,2,0,0,0,0,0,0,0,0,0,2,3,0,0,0,1,1,1,1,0,0,0,1,0,1,2,5,4,0,4,0,0,0,0,0,2,0,0,1,15,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4356436797330956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5425626172802699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4521265356062252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5580519567560929,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Studsmcgee,2018/02/06,"My work schedule sucks. What's the best way to lift/workout if I can't be perfectly consistent? Essentially I travel for work. The time I'm away varies per week and isnt the same days of the week. I might be gone Sunday through Wednesday. Then home for three days. Then back out. Sometimes I'm only gone 2 or 3 days. Occasionally I'm off for 4 days in a row. Sometimes only 2. I've been trying to lift for a while and I've been stuck at essentially the same place/weight for a while. I started running 5x5 and did that for a while on and off. When I'm away for work I'd say probably 80% of the time the hotel has a decent gym (I'm always in different places). Usually cardio stuff and maybe some dumbbells if I'm lucky. My question is how can I continue to progress and get a decent workout in when I'm home while using the time effectively? Should I be lifting every day when I'm home? Heavy weights? Lighter with more reps/sets? What should I do when I'm gone? Just rest or try to do accessory/cardio stuff? I'm kind of at a loss here and I'd appreciate any insight or help. In addition I suck at watching what I eat. On the road it's often hard to get in a normal meal at normal times. The times I work are pretty odd and often when we arrive at a hotel it's so late everything is closed. Or anything that's open is too far (no car available) or it's like Taco Bell or something. This leads to me being hungry a lot and when I have time to get real food I generally over do it with no regard for nutrition. I do better when I'm home but eating correctly is not one of my strong suits. My goal for all of this is to just try to be healthy mostly. The lifestyle my job requires often results in people being less than healthy most of their lives. In addition being stronger and looking better never hurt. I'm not really worried about the amount of weight I lift. I just want to progress at least a little and see some benefit from the workouts. Thanks. ",1.1633427354363377,3.3905777945544564,2.911809808887867,90.92050310845042,82.93564356435644,5.738337554685701,21.524061708496433,7.025160622230231,0.5720656919180294,1535,49,328,20,43,508,201,404,0.037000000000000005,0.8170000000000001,0.146,0.9925,2,0,1,0,0,0,42,1,0,1,16,19,14,2,0,24,0,28,7,0,5,4,64,55,35,0,7,14,0,3,1,0,3,1,1,4,0,13,19,6,1,3,6,0,7,7,4,0,2,7,7,23,10,53,38,14,70,0,2,3,0,5,27,2,19,36,205,36,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07213552709408627,0.0,0.0,0.05895421794792264,0.0,0.0,0.0,0.0,0.0,0.0,0.0713409584713508,0.0,0.0,0.0,0.16290186866089634,0.06666157154788496,0.0,0.0,0.0,0.0,0.0,0.09097896286553947,0.1533458402493248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2795490896051199,0.0,0.0,0.0,0.0,0.09057574119912323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17741717926533682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07304259787983418,0.0,0.07791408516742622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1048295288193072,0.0,0.0,0.0,0.13588055493199744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07765990650169377,0.0,0.0,0.0,0.0,0.0,0.058108495534845976,0.0,0.3478406202594346,0.0,0.0,0.0,0.09280665758455137,0.0,0.0,0.0,0.08602943301954652,0.0,0.0,0.09027742665942724,0.0,0.0,0.09779348857151238,0.0,0.0,0.0,0.0,0.04235382444449478,0.08688916861181849,0.07655151393542843,0.0,0.07280029213038727,0.0,0.0,0.07370329482774632,0.0,0.0,0.0,0.0,0.08709477839256591,0.0,0.0,0.0,0.0,0.09196758100324187,0.0,0.0,0.0,0.0,0.0,0.0,0.06686299185882648,0.0,0.0,0.0,0.16988148141523332,0.0,0.0,0.0,0.0,0.05874542553262816,0.1318678775208817,0.0,0.0,0.0,0.0,0.0,0.06010201575124414,0.0,0.18115148239824647,0.0,0.0,0.0,0.0,0.08819795535325033,0.0934697248813321,0.0,0.0,0.0,0.09711600905651492,0.0,0.0,0.09867562207990167,0.05553776052280593,0.0,0.0,0.0,0.0,0.0,0.0,0.06894175918761024,0.0,0.0,0.0690831028171012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06674051263104054,0.1714832023563487,0.0,0.061361756933720014,0.0,0.0,0.0,0.0,0.0,0.19848550499503356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0798152737575111,0.0,0.0,0.0,0.0,0.0,0.0,0.3033083391324176,0.0,0.0,0.0,0.0,0.1765765842960753,0.0,0.0,0.0,0.0,0.07487492372064146,0.09548009989459436,0.0,0.05113378197750554,0.06881287414719127,0.13907980279231758,0.31670618380522225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2524541679521232,0.08804095732189199,0.0,0.0,0.0,0.0,0.0 fitness,retrosexualtrash,2018/02/06,"Pedal exercisers, yay or nay? I have a somewhat sedentary job (primary school teacher) and often feel blehh from long stints of sitting marking, planning, group work etc. Would using a pedal exerciser whilst sat at my desk have any impact? All the pictures from amazon and that are just older people or as gentle physio. TYIA :)",4.8042105263157895,7.90511845614035,5.090438596491229,75.48723684210526,74.96491228070175,5.905263157894738,27.043859649122812,7.1686216300943375,1.8846280701754388,260,10,37,3,6,82,51,57,0.0,0.818,0.182,0.885,1,0,0,0,0,0,11,0,0,0,2,2,1,0,0,3,1,4,2,0,1,1,11,7,5,0,1,3,0,1,0,0,1,2,0,0,0,1,2,0,0,1,2,0,0,0,0,0,0,1,1,2,1,5,5,3,5,0,0,0,0,1,1,0,4,3,24,3,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2567484898495501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4210705815514416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19090177146500625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3746623698730601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3341218773318716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2617472051732907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3821030529462189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3260839387243936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2748625485762053,0.0,0.0,0.2682022995093193,0.0,0.0,0.0 fitness,madeyegrk,2018/02/06,"Insanity workout opinion Hi. I am 25 and trying to lose some weigt, aroind 10 kg. I came across insanity workout and started doing it. I can't do all the exercices for the required amount of time but I pish myself as hard as I cand. Anyone have any experience with this program and any ideea if it works? Thanks",1.3769262295082,4.031082983606556,3.439487704918033,83.98414959016395,88.01639344262293,5.67295081967213,24.018442622950825,7.1686216300943375,1.2754737704918035,246,10,47,4,8,83,49,61,0.131,0.8059999999999999,0.062,-0.3182,0,0,0,0,0,0,6,0,0,0,3,0,2,0,0,2,0,5,0,0,0,1,11,8,7,0,1,2,0,1,0,0,0,0,0,0,0,3,5,0,1,0,2,0,1,1,1,0,0,1,1,6,1,7,7,3,4,0,1,0,0,1,1,0,3,2,30,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4450919006257438,0.0,0.0,0.0,0.0,0.228825670798877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37429477224359664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3201200959411197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2931579502741451,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3661168215733344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2316341558757521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3012942341723189,0.0,0.0,0.0,0.0,0.0,0.0,0.19082616115686307,0.0,0.0,0.0,0.0,0.2221859895299524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2382469595601273,0.0,0.0,0.0,0.0,0.0,0.0 fitness,pufpuf89,2018/02/06,"What do people mean by 'muscle loss'? I'm not super experienced but I have about 10 years of history with the gym. I was never super fit and never had a six pack but I also wasn't too fat, I would say I was an average sturdy guy and it seem that people noticed it quite often (for example security guard at my college was joking that I should join them one day). For the last two years I wasn't training almost at all because of my shitty life and financial situation. I don't have any diet either I just avoid sugar. My weight is almost the same as two years ago and my friends still think that I'm attending the gym regularly. I also recently took general measurements of my body and the differences are really small. I was really worried that I will lose my muscle mass over that time but it seems it didn't affect me so much. I also never used any supplements like protein powders etc. because I didn't have the money. So is it really true that people lose so much muscle that they are constantly asking about it? ",2.9977942794279437,5.053001529702975,4.90943894389439,79.85236523652368,75.78217821782178,8.053245324532451,23.103410341034106,8.841846274778883,1.838385258525852,807,24,150,18,18,276,117,202,0.128,0.779,0.093,-0.8209,0,1,0,0,0,0,14,0,0,2,6,12,11,0,1,8,0,21,6,2,2,5,32,30,15,0,2,6,0,1,1,1,3,2,1,0,1,14,6,4,3,4,3,1,2,9,4,0,4,10,4,23,7,13,17,6,21,0,3,0,0,6,6,0,5,14,111,37,1,0.0,0.0,0.0,0.0,0.0,0.0,0.10778917312688142,0.0,0.2435253999180784,0.0,0.0,0.29172531316121264,0.0,0.0,0.0,0.16538143992569945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11367759201155685,0.0,0.0,0.0,0.0,0.14824986332242385,0.0,0.0,0.0,0.0,0.0,0.0,0.13506781899623524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13140409680133067,0.0,0.0,0.0,0.0,0.07842056527601207,0.0,0.0,0.0,0.0,0.12704389120283746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1356137656897909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09394621112830588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12040100684300645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0991184918164477,0.0,0.0,0.0,0.0,0.08588817019709766,0.05940657612639616,0.0,0.0,0.0,0.0,0.2720738213734924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13245572581528547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17877684832118396,0.0,0.28135131606158525,0.0,0.0,0.0,0.0,0.0,0.1384399785867022,0.0,0.0,0.0823978622888028,0.0,0.0,0.0,0.0,0.0,0.0,0.25290195307547303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12933430032392082,0.0,0.0,0.2336961236672793,0.0,0.12006322490751975,0.0,0.0,0.0,0.0,0.0966995051611872,0.0,0.0,0.0,0.22139626413893035,0.0,0.0,0.0,0.0,0.13668109830738398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09710821440548052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07791500386460956,0.0,0.0,0.07090469465574957,0.0,0.0,0.0,0.13509970543910996,0.0,0.0,0.2375668962181117,0.0,0.0,0.1050215161041156,0.0,0.0,0.0,0.0,0.0,0.14807344448576615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1234885373867012,0.0,0.08637963656617137,0.0,0.0,0.2349151206180073 fitness,alxbsk,2018/02/06,"Full-body superior to PPL if on a 3-day routine? I started off about 9 months ago with some 3 months of 5x5 to acquire some initial strength (after having been a runner for about 7 years, usually averaging around 40-50 miles of running a week, leaving me with very little strength, but a tremendous amount of endurance). I then switched to the Metallicadapa PPL programme that I adjusted to focus on some lagging areas. Having said that, I make it out to the gym 3 days a week, sometimes 4, in which case I try to run a makeshift full-body routine on the 4th day. On the non-gym days, I will usually either do a HIIT session or run a halfmarathon. I am wondering if a 3-day gym schedule makes sense b2b a PPL split as regards the frequency of different muscle group stimulation, or if I'd generally be better off programming a full-body routine each of the 3 gym visits. Another idea I am toying with is spreading the compound lifts across the 3 days, but doing a fixed set of ensuing hypertrophic accessories after the main lifts on each day. Thank you.",10.781349999999994,7.622881235000001,10.267,65.98100000000001,59.15,13.2,44.5,11.20814326018867,4.962349999999999,837,39,148,16,8,273,120,200,0.015,0.909,0.076,0.872,1,0,0,0,0,0,26,0,1,0,4,3,5,0,0,21,0,10,0,0,3,0,25,16,9,0,3,8,0,0,0,0,1,0,1,0,0,4,7,0,0,3,5,0,5,0,0,0,0,2,1,10,5,32,12,8,38,0,0,0,0,4,14,0,9,18,92,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.11725094767054188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1386984890230976,0.0,0.0,0.0,0.0,0.0,0.0,0.11774992294986493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11698363599108275,0.0,0.4407723702952947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5971304659006825,0.0,0.0,0.0,0.0,0.13819585221004918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14931873374223767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14005671113496046,0.0,0.0,0.0,0.0,0.13257106754152784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17658487377195367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21115613763674534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12582074790868664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13082016760561335,0.0,0.09362264310836704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12177807910010667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08980385264339014,0.0,0.0,0.0,0.0,0.0,0.2913573457825994,0.10913806695426853,0.0,0.0,0.2122008787080834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14344309759660795,0.0,0.0,0.0,0.0,0.0,0.0,0.08517868636700719 fitness,onedollars,2018/02/06,"Dumbbell vs Barbell Bench Press Is there anything form-wise anyone has found that makes them much worse at barbell bench press than it seems like they should be? I can rep 70lb dumbbells for 10 reps, however i can barely squeeze out three reps @ 185 on bench press. I am aware that they are not the same movement and there isn't really a conversion between the two, but anecdotally I have seen many people at my dumbbell strength level put much more weight on the bar. Just trying to figure out if the strength difference seems off to anyone else.",6.001803051317617,7.249134145631068,4.9272122052704574,85.94466019417477,66.76699029126213,7.827461858529817,29.277392510402212,7.957251820313856,1.7783353675450764,439,15,83,5,7,129,77,103,0.064,0.8370000000000001,0.098,0.765,1,0,0,0,0,0,8,0,0,3,2,3,3,0,0,5,0,10,2,0,1,0,15,15,3,0,2,5,0,5,1,0,1,0,0,0,0,3,3,2,0,4,1,0,2,2,0,0,2,2,6,8,3,12,11,4,10,0,0,1,0,4,8,0,3,1,51,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3150640546898352,0.2308421209123653,0.1853992064645008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23538610782745603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18820569047221264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2470251620434988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1100681237118432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15038666310767995,0.2284145297425745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33123659939536776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15619170622262327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.226484456655665,0.0,0.0,0.0,0.0,0.14433022698845074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41020158001928597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15296102599019154,0.0,0.22008121177644446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27434952944302543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2295956176173829,0.0,0.0,0.0,0.0 fitness,Somekindacrazy,2018/02/06,"What's currently the recommended standard for heart-rate monitors? I'm looking to add some hard data to my lifting/running regiment and I'd like to find something I could wear that would allow for accurate tracking of heart-rate...Maybe GPS as well? But not necessarily requiring a large budget or some fancy phone. I've heard Fitbit is the big name brand on the market but are they a Bose or a Beats by Dre?",4.708776371308017,6.364606734177215,5.6766455696202565,77.8151371308017,70.26582278481013,8.810970464135021,29.62236286919831,9.2995712137729,2.6917831223628683,328,13,60,7,6,108,64,79,0.017,0.887,0.096,0.5408,1,0,1,0,0,0,10,0,0,1,2,1,2,0,0,6,0,4,1,1,1,0,16,7,6,0,2,5,0,1,1,0,1,0,1,0,0,2,2,0,1,1,0,1,0,1,0,1,0,1,3,3,2,9,4,2,3,0,0,1,0,4,2,0,4,2,33,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2329117081869419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2666233901993928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26132048322474205,0.0,0.0,0.0,0.0,0.6913703801818485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1425178366653052,0.0,0.0,0.0,0.2449682001355521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29306820727888405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2245774402397733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2622879646808479,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20722687180546068,0.0,0.0,0.0 fitness,Burnst25,2018/02/06,"Is fat gain really necessary to build muscle? I understand that unless you are a beginner, overweight, or on steroids/have great genetics, you need a calorie surplus to gain weight/muscle. I’ve always believed this, yet I see fellow friends in the gym who have gotten quite big while remaining relatively lean (Without ever cutting). This leads me to question whether or not “bulking up” and gaining even a little fat is necessary to build muscle?",9.998076923076924,9.74429073076923,9.109871794871797,64.48096153846157,58.35897435897437,11.902564102564106,43.85897435897437,11.20814326018867,5.349374358974359,359,19,52,8,4,113,60,78,0.03,0.765,0.205,0.9399,0,0,0,0,0,0,12,0,2,0,5,3,3,1,0,4,0,4,3,2,1,1,12,8,6,0,1,6,0,0,0,2,0,3,0,0,0,4,1,3,0,2,1,0,1,2,1,0,0,1,1,5,2,9,7,0,10,0,0,1,0,6,5,0,3,4,35,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2263763314052314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3065192911084905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17969355401038947,0.2460945166164689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21019345414227475,0.0,0.0,0.0,0.0,0.0,0.0,0.29994792815550536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2726763360797094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20172959268289015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30477029470175465,0.2893700873900211,0.0,0.0,0.1742890776304564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.216797187292028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28322482682108113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3312966897696411,0.0,0.0,0.0,0.0,0.0,0.26225684646451675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,pamlovesyams,2018/02/06,"What strength training to do on top of running and high-impact sports 140lb, 5'9.25"", F21 I want to get stronger for volleyball, hiking, carrying luggage, and also for vanity - I love feeling muscular. I also have a plan to get back into running which involves slowing increasing mileage every week. Losing some fat would also be nice - I'm probably in the high end of the 15-20% range. Severely sprained my ankle four months ago, but I'm not here to talk about that - I know what I need to do. *My question is: is GSLP a good way to spend my non-volleyball, non-running time to achieve my goals?* I'm wondering whether 'heavy' lifts are the way for me to go, as opposed to more core training or plyo or hypertrophy or more legs or ..etc. I like to rest one day a week. Lift in the mornings 3x/week, vball 2x/week at night (sometimes those days overlap). I also would like to know *how to do all this in a way that keeps my joints safe* - tell me if I'm just overthinking this. Edit: it would be really nice to hear from another volleyball player! Exercise history: Been running for a few years (first half marathon in Sept. 2017 1:49), lifting, volleyball and bodyweight on and off since mid-highschool. This summer, when I bought my own food (more nutritious), I ran six days a week, played volleyball three times a week, and lifted twice a week. It was pretty doable but a lot to handle. Diet history: I'm vegan for over three years. Also wheat intolerant so I avoid that where possible. This works very well for me but is a challenge in a university dining hall at times. Right now, I'm doing GSLP (55/90/90/135lb, don't know the maxes)(been doing it for about 2 months). I play volleyball (drills and scrimmaging) two-three times a week. Jogging a couple times a week. I have access to a full gym. *Thanks in advance!*",2.384625798600545,4.995937401734107,3.2055613020991807,88.29778217219351,81.05202312138728,6.6478856099787045,24.423182233039245,7.85451343220497,1.4986427745664748,1415,53,274,26,38,447,199,346,0.027000000000000003,0.847,0.126,0.9831,0,1,0,0,0,0,82,0,0,0,10,16,15,0,1,20,0,19,8,3,1,1,37,41,24,0,6,11,0,1,2,0,3,2,2,0,0,14,7,4,4,6,7,2,8,2,2,1,8,4,3,21,13,41,32,12,59,0,1,0,1,6,20,0,9,30,164,35,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0759554140311842,0.0,0.0,0.0,0.0,0.3426150682507769,0.0,0.0,0.0,0.0,0.08984917707318303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06588719723414996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0948098606092367,0.0,0.16578102414110255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07589230812202659,0.0,0.09556247090949448,0.0,0.0,0.07219409835764712,0.0,0.0,0.0,0.0,0.0,0.04332538482023327,0.0,0.0,0.0,0.0,0.07288441507845231,0.10361177633382457,0.0,0.0,0.0,0.08953473208232834,0.0,0.04869729319082155,0.0718692994411036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0965742795748292,0.0,0.0,0.18106379593390887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07616159871324447,0.0,0.0,0.1412722519091773,0.0,0.0,0.0,0.0,0.0,0.0,0.0837236422723829,0.0,0.0,0.0,0.0,0.09586064699255184,0.0,0.07284712031780025,0.07733490443499769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1367873964182399,0.0,0.0,0.06353503729425243,0.0,0.0,0.0,0.08041044827550184,0.0,0.0,0.0,0.0,0.0,0.05806300914901165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0965980205307762,0.0,0.08717340358281324,0.09238393358689813,0.0,0.0,0.0,0.09598786069277886,0.0,0.0,0.0,0.0548926059878527,0.0,0.0,0.0,0.0,0.07317532286027635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0968007203919274,0.0,0.07088029335630616,0.0,0.0,0.0,0.0,0.0,0.08474558365219695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06887111122773211,0.07489328656060902,0.0788880994289379,0.0,0.0,0.0,0.0,0.0,0.0,0.2498207975393145,0.0,0.0,0.0,0.0,0.0,0.0,0.08370271075885054,0.0,0.0,0.0,0.0,0.07069987259605964,0.05053978627041269,0.2040405276641838,0.6185888186084448,0.0,0.07704194871713421,0.0,0.0,0.0,0.0,0.0,0.09292274462872636,0.06238038336861153,0.0,0.0,0.18260649568738155,0.0,0.0,0.11035786947867687 fitness,KKD97,2018/02/07,"Deloaded 10KG, still missed reps on bench. Whats going on? I was stuck at 90KG, so I went back to 80. Bear in mind a week ago I did 87.5 for 5x5, yet somehow I couldnt manage 5x5 with 80KG! I've done several deloads before on squats too when I stalled and the deload sessions always felt heavy, and it would take multiple sessions to complete a weight, so the progression on my deloads were just as slow as when I tried that weight for the first time. It doesnt make sense.",3.6293303571428592,4.764964343750004,3.893988095238093,91.57125000000002,72.22916666666666,7.152380952380952,25.17261904761905,7.447530270364453,0.9513619047619044,371,11,81,4,7,115,72,96,0.07200000000000001,0.928,0.0,-0.6476,0,0,0,0,0,0,12,0,0,0,2,10,1,0,0,5,0,7,2,0,1,0,10,14,8,0,2,1,0,3,0,0,1,0,0,0,0,4,3,2,0,1,0,0,2,2,1,0,1,7,3,7,0,13,5,0,18,0,1,0,0,0,6,0,1,10,49,11,3,0.0,0.0,0.0,0.0,0.0,0.0,0.20026356959195168,0.0,0.0,0.0,0.0,0.0,0.18798271281267467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17371777215383993,0.0,0.0,0.0,0.1922404362527685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23687178180348706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23119358278780594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2169176766987546,0.0,0.0,0.19216659295991406,0.0,0.0,0.0,0.0,0.0,0.0,0.12839497866282276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15080269226003182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2281137960071541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25522417397133595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1804192117760312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16986297819518634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13173519047106,0.0,0.0,0.0,0.0,0.15338417685124894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1812186011495508,0.5502169780927638,0.0,0.2094291839824823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1604863814887439,0.0,0.0,0.0 fitness,awalt_cupcake,2018/02/07,"I'm slowing down. 1 hr workouts turn into 1.5 hrs First off I have great news. I had surgery in my arm and lost all my muscle and had to start training at 10 lbs. My whole body was affected and had to start over. 2 years later I'm curling 40 lbs, deadlifting over my bodyweight, and increasing in the bench. Now I'm trying to take it to the next step: curling 70 lbs, bench 200 lbs, and etc. But now my workouts are slow. I feel slow. I was informed about training fatigue so I took a month off for the holidays in December and caught up on some long needed rest. I jump back in a little groggy through January. It's Feb and I can't seem to push myself like I did before my resting period. I officially curled 40's for 3 full sets last week and my weights and size are going up but my energy levels are sooo low. Even planking hurts like hell. My 1 hour workouts are going to 1.5 hours. I feel like my body is trying to be a little bitch and I don't know why all of a sudden. Do you know what I'm experiencing? Any advice?",0.9310662701784196,3.0008847149532727,2.870926083262532,91.8048088360238,82.69158878504672,5.760067969413765,20.942225998300763,6.980632752743323,0.43611962616822497,795,24,175,10,22,266,127,214,0.107,0.821,0.07200000000000001,-0.8598,0,0,0,0,0,0,24,0,1,0,2,8,10,2,0,7,0,16,5,3,1,2,25,35,13,0,1,2,0,3,3,0,0,1,0,0,0,3,11,1,0,6,4,0,8,2,6,0,1,9,4,23,4,26,25,9,48,1,4,0,0,2,19,2,2,23,102,26,0,0.0,0.0,0.0,0.0,0.0,0.14777075365200149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10283500811100936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1162790973985083,0.0,0.0,0.0,0.1286773606051756,0.0,0.0,0.0,0.0,0.3359433868335985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16865063819663909,0.09987959997035104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15292308226243986,0.10803183201844067,0.0,0.0,0.0,0.12862793312671106,0.0,0.0,0.0,0.0,0.0,0.0,0.17188399372509164,0.0,0.0,0.16672094467214627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29784312269552665,0.0,0.16188448795798674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1662134742310711,0.12326474983498432,0.0,0.0,0.0,0.0,0.0,0.2216358404141307,0.3031249898641074,0.0,0.13382523100962615,0.0,0.0,0.16507485064772245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12070262250251633,0.0,0.0,0.11212795656645523,0.0,0.0,0.16082453361109084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1376653065102268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2140690519398954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11369886650668842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16801134771673915,0.2053373517095517,0.1644842920619412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12129982506815296,0.18414561962406328,0.0,0.0,0.1364528245457952,0.16883209501008187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.097380932810053 fitness,___jazz,2018/02/07,"Weight loss query Hi reddit I’m a 6’1” 29 yo male who has been training for 6 weeks (this is week 7) 5 times per week, three days weightlifting and 2 days doing HIIT on a treadmill. I’ve changed my diet from just whatever to the following daily: 80g oats, 250ml skimmed milk (250ml water), coconut oil 1 tablespoon. (Over two meals) Chicken 1 lb, 160g white rice, 200g broccoli, plus mayonnaise 20g or sauce per serving Beef mince (ground) 8 oz, 100g sweet potato, 100g broccoli plus some chutney or whatever to make it tasty. I’ve gone from 99kg to 92-93kgs (since last weighed on Monday) over the time period and have made decent and consistent gains in strength. What I’ve noticed is however that my weight seems to be quite inconsistent. I lost around 1.5kgs consistently weeks 1-3, was 94kg from week 4-5 then again dropped to 92 at the end of week 6. Then this week I’m 93 kgs again. As I’m new to weight loss I was wondering if this inconsistency in weight loss is normal or whether it requires dietary tinkering every week. Any and all advice welcome.",3.4518991596638635,5.155443495238097,4.118123249299721,87.53962184873951,73.57142857142857,7.4173669467787136,27.114845938375353,8.124751697461798,1.6246022408963592,834,31,172,13,17,265,143,210,0.048,0.893,0.059,0.4804,1,0,0,0,0,0,33,0,0,0,8,4,7,0,0,5,0,10,9,0,2,1,21,20,14,0,2,6,0,5,0,0,0,0,0,0,1,8,7,9,1,2,1,0,2,0,4,0,2,6,8,4,3,22,13,2,33,0,4,1,0,4,9,0,7,21,67,12,1,0.0,0.0,0.0,0.0,0.0,0.10667536060041076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07423635125000601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09718052819211744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11548272965010298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.140805561535068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09668831927548333,0.0,0.0,0.0,0.0,0.09197672602849584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08898453390129457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11916714765070988,0.0,0.0,0.1032951299583814,0.0728688854904959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10543281645280912,0.0,0.0,0.1069591096633062,0.0,0.1242857588133588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11611105274973912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09938026200183496,0.0,0.0,0.0,0.0903029121654212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1273106781535694,0.0,0.0,0.0,0.0,0.0,0.0,0.10663892853360564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7005284745524041,0.5317371642468295,0.0,0.0,0.0,0.0,0.0,0.0,0.11838543619164045,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Finarin,2018/02/07,"Am I running too often, or is 30 minutes per day healthy? I’ve tried doing some preliminary research, but nothing seems to address my specific situation. I’m attempting to lose weight (currently 225 lbs for a 28 yr old 5’11 male), so I have stopped eating unhealthy foods and currently am consuming about 2000 calories per day. Additionally, I have been going to the gym and running on the elliptical (my ankle is bad from an injury over 10 years ago) for 30 minutes every day. I make sure that I am running at a high enough resistance and speed so that I am fatigued and sweating by the end of 30 minutes. Today I ran 5 miles (according to the readout) on resistance level 6, and that is up from 4.4 miles on resistance level 5 when I started 2 weeks ago. I’m aware of overtraining being a concern, and I wanted to find out if 30 minutes per day could possibly be too much. Should I be going every other day, or resting on weekends, or is it fine for me to push myself and keep going every day? Or should I just wait for warning signs like lack of progress?",7.915776699029127,6.5392109660194215,8.425553398058252,71.34638834951458,63.12621359223302,11.152621359223303,39.04660194174758,10.125756701596842,3.942135533980583,833,38,153,15,10,279,124,206,0.136,0.799,0.064,-0.9552,2,0,0,0,0,0,24,0,0,0,3,9,6,0,0,8,0,18,5,1,1,1,31,30,16,0,6,7,0,1,1,0,2,1,0,1,1,5,9,3,3,2,2,0,8,0,3,0,0,2,1,15,3,25,22,5,41,0,2,0,0,1,13,0,8,21,96,20,1,0.0,0.0,0.0,0.0,0.0,0.0,0.25060426837662864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11802500777786255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11285997496124185,0.0,0.0,0.5469713093598878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14464082584859708,0.0,0.0,0.125198029626471,0.14605686695475134,0.0,0.0,0.0,0.3572914998383253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1291953477831731,0.0,0.1709262844165433,0.0,0.0,0.0,0.0,0.0,0.2410048649132039,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1493486695065711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1256422729529912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06905861282279015,0.0,0.0,0.0,0.0,0.15813940067403104,0.0,0.0,0.0,0.0,0.09435515016548958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1039117380172124,0.0,0.0,0.0,0.0,0.0,0.0,0.13563334553718498,0.0,0.14832764954446934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15935583111828575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12868372394541233,0.0,0.0,0.0,0.0,0.1588882521712829,0.0,0.0,0.0,0.0,0.0,0.0,0.10005136182602123,0.0,0.0,0.11817859597072587,0.0,0.0,0.0,0.0,0.0,0.13322483576904165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13398742961695334,0.0,0.0,0.09597034922197717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08337447911881579,0.0,0.11338596193469723,0.17213156082792366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09102758997848658 fitness,zoidbergular,2018/02/07,"Common Deadlift Technique Errors with Andy Baker [Link to Video](https://www.youtube.com/watch?v=tLow1p1QZAE) [Andy Baker](https://startingstrength.com/author/andy-baker) is a Starting Strength Coach and co-author of Mark Rippetoe's [Practical Programming for Strength Training.](https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754) In this video, Andy demonstrates and explains four common technique mistakes that can lead to injury while deadlifting, and how to fix them: 1. [Dropping Hips Too Low](https://youtu.be/tLow1p1QZAE?t=1m53s) 2. [Shooting Hips Up Too Early](https://youtu.be/tLow1p1QZAE?t=4m24s) 3. [Failure to Set the Back In Extension](https://youtu.be/tLow1p1QZAE?t=5m51s) 4. [Lowering the Bar Incorrectly](https://youtu.be/tLow1p1QZAE?t=7m52s) I see these issues *all the time* in the daily form check threads, particularly 1 and 3. Say what you will about Starting Strength, but I think this is a valuable watch for anyone trying to learn or improve their deadlift!",13.217302631578946,18.704122548872174,6.283453947368423,64.81886513157897,60.35338345864661,7.535526315789473,40.64332706766917,8.472884824447931,4.630564285714288,861,43,86,14,16,210,97,133,0.044,0.83,0.127,0.9043,1,0,0,1,0,0,98,0,1,2,4,5,5,0,0,6,0,4,3,2,2,1,15,9,8,0,1,2,0,0,0,0,1,0,1,0,0,5,5,1,0,4,3,1,1,0,1,0,1,0,3,5,4,14,8,2,14,0,0,2,0,5,4,0,1,7,48,10,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.271096711605499,0.0,0.0,0.0,0.0,0.0,0.0,0.29812600922240384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4046698008262952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3083235372062925,0.0,0.0,0.30895565870014113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5488480180934328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24842970553918214,0.0,0.0,0.22607754015237205,0.0,0.0,0.0,0.0,0.2632304798499886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Raff0,2018/02/07,"Overhead Press inconsistency question To any experienced overhead pressers: I recently hit 135x8 strict press. If I put, lets say, 145lbs on, I can barely squeeze out one rep. I’ve never hit 150lbs. The first rep is always the hardest for me, and the following reps are always easier than the first. Is this normal? Any advice/things to work on?",3.813732718894009,6.843844612903229,4.0417050691244265,81.86112903225808,78.6774193548387,6.768663594470048,24.98617511520737,7.957251820313856,1.7794626728110603,274,10,47,5,7,85,46,62,0.0,0.947,0.053,0.4871,0,0,0,0,0,0,12,0,0,0,3,0,0,0,0,4,0,5,0,0,0,1,6,8,2,0,2,1,0,4,0,0,0,0,1,0,0,1,2,0,0,1,0,0,2,1,0,0,3,0,6,4,0,7,5,0,9,0,0,0,0,2,3,0,2,4,27,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43003188398863307,0.0,0.0,0.3514522515397278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43960298675217774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26423942390150346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1992999809973316,0.0,0.0,0.0,0.2531847220457955,0.0,0.0,0.0,0.0,0.17510377365483384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25977115345280904,0.289475810480728,0.0,0.0,0.0,0.0,0.0,0.2551464707274654,0.0,0.0,0.0,0.0,0.20549620820175016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18812391383034344,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Choochotrain09,2018/02/07,"Nsuns Vs Phat for hypertrophy? I've been running Nsuns(6 day now 5 day) since September and I made a lot of strength gains but I was wondering if switching to Phat or combining Phat accesssories with 5/3/1 would be better for hypertrophy and muscle endurance. I wanted to get stronger before but I'm a little more interested in hypertrophy and endurance now. Most of my cardio is whatever is covered in ROTC pt but i sometimes run on the weekend. Age:19 Height: 5'8'' Weight 150->160 Progress(lb) Bench:135x3>195x3 Squat:165x3>235x3 Deadlift 130x3>240x5 OHP:75x3> 115x3 Program: https://docs.google.com/spreadsheets/d/1-B-CY0uvXcU7coj9k5jRxUNywgZ60GORSAyJgULsYng/edit?usp=sharing ",11.880511363636366,16.945571104166667,7.234469696969698,58.73931818181822,61.91666666666666,7.657575757575756,37.89393939393939,8.575989854853784,4.066491666666668,590,28,68,10,11,158,74,96,0.0,0.846,0.154,0.9323,0,0,0,0,0,0,40,0,0,0,3,2,3,0,0,3,0,6,2,0,1,0,16,11,8,0,3,6,0,1,0,0,1,1,0,0,0,0,4,1,0,1,1,0,2,0,0,0,0,3,1,5,3,10,6,3,12,0,0,0,0,0,5,0,5,5,37,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2538163229195753,0.0,0.0,0.2638065120157232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3847348980369736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1558402244629476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2989572911291387,0.0,0.0,0.0,0.0,0.0,0.2535889998836778,0.0,0.2822419857496619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24674225453624826,0.0,0.0,0.0,0.0,0.0,0.2950088858580172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17593466699488874,0.0,0.0,0.3632275626023884,0.0,0.0,0.0,0.0,0.0,0.0,0.3234745007633086,0.0,0.0,0.0,0.2118912338223252,0.0,0.0,0.0 fitness,Maistrown,2018/02/07,"Loosing weight really fast when starting a cut? I have been starting to cut recently, with about 1750 calories a day aiming for 40% protein and carbs with 20% fat. My tdee seems to be around 2100 so this is about right. I have not really been that hungry, only slightly towards bedtime and ive felt alright most of the day. Despite this the weight loss has been way more than i thought. I went from 75.5 kg to 70.8 in 6 days. I honestly got a little startled when i weighed myself recently. Is there something going on here I should look into or is just water weight coming off?",2.83733766233766,5.232695785714288,3.4469805194805225,88.48438311688312,77.75,5.858441558441559,25.36038961038961,6.980632752743323,1.1490071428571431,456,17,86,5,11,143,83,112,0.077,0.8759999999999999,0.047,-0.3109,0,0,1,0,0,0,14,0,0,0,1,9,6,2,1,5,1,12,6,1,0,0,15,22,6,0,1,3,0,4,0,0,1,1,0,0,0,3,7,6,0,3,0,0,3,1,4,0,0,7,5,10,2,17,13,2,22,0,1,1,0,0,8,0,3,10,58,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1513145849298777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14641918420041214,0.0,0.0,0.0,0.0,0.0,0.0,0.3288611745972998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1632035164870939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0966012191166824,0.0,0.13594525208051536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17036050263317884,0.0,0.0,0.1427369435951548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1292743287485675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21778182364837154,0.0,0.3356613836354179,0.0,0.0,0.14515848693807615,0.0,0.0,0.0,0.0,0.0,0.1547396723889169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1308557494503817,0.0,0.0,0.2406196289064644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1349418753845189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1349189549703511,0.0,0.620954550746557,0.0,0.15756935903582778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,elduderino260,2018/02/07,"Recovery-driven fitness: Fact or fiction? A friend sent me [this](https://www.8weeksout.com/2017/11/21/recovery-driven-fitness/) and was hoping r/fitness could provide some insights whether this is based on science or hippy-dippy woo-woo magic. I mean, obviously rest is an important component of growing muscle after exercise, but this concept that other life stress can undermine the capacity for what I think is largely a physiological response to damaging tissues seems to be rather specious, but I'm far from an expert in the matter. Thoughts? Can anyone provide any literature/research on the topic? Edit: Why the downvotes? Am I being too dismissive?",8.626190476190478,11.902377142857148,7.952380952380952,58.827619047619066,63.28571428571429,9.619047619047619,41.19047619047619,9.994966539143718,5.400904761904762,540,31,61,13,9,169,84,105,0.115,0.7929999999999999,0.091,-0.8156,0,0,0,0,0,0,33,0,0,0,0,2,4,0,1,8,0,10,2,0,0,2,18,17,6,0,3,6,0,0,0,1,0,2,0,0,0,5,1,0,0,5,1,0,2,0,2,0,0,3,0,4,2,9,11,2,8,0,1,0,0,2,5,0,5,1,46,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2285435590683032,0.0,0.0,0.0,0.0,0.2349925178914498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26832975549705235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25965188671584183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33379981678710074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2373807859881693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3660858559509563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3059514428793802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3849745197145113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2153442647015114,0.0,0.26680721783472083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3032567871532077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DaMeteor,2018/02/07,"What can I do to train to princess carry heavier people? Right now I can princess carry people up to about 170ish pounds and walk for a little bit. What exercises should I do to be able to princess carry heavier people? I know biceps are one part but not entirely sure about the whole mechanics of it? I just like princess carrying people for fun lol. I want to be able to princess carry some of my heavier set friends. ",4.683333333333334,6.180266407407409,4.6799382716049385,85.55472222222225,70.1111111111111,7.375308641975309,29.549382716049386,7.793537801064563,1.8356567901234562,333,13,64,4,6,103,50,81,0.031,0.77,0.199,0.941,0,0,0,0,0,0,6,0,0,0,0,4,4,0,0,2,1,8,2,1,0,1,9,10,2,0,2,3,0,0,1,1,1,1,0,0,0,3,1,0,0,1,1,0,1,1,0,0,1,0,0,7,4,14,7,4,6,0,0,0,0,1,3,0,1,2,43,10,0,0.4486973809789552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24493066421310625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17333124175118142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1232961730678864,0.0,0.0,0.0,0.0,0.0,0.0,0.10960543788308093,0.22485632638620195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1520244788654159,0.0,0.0,0.0,0.0,0.24294776917981564,0.0,0.6221405354034985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19159255585759505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2114459857286399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13232667032483236,0.0,0.0,0.0,0.0,0.0,0.0,0.2504773009778721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,monsieuRawr,2018/02/07,"Lifting once per week. Are results to be expected? In an effort to spend more time together, my wife and I have decided to spend 2 hours every Sunday to lift together. It's the only time there is a class for our daughter to attend, and when we can put our son in child-minding. My wife does low-weight, high rep, bodyweight fitness classes on Wednesdays, Thursdays, Fridays and Saturdays. I have a PPL routine I follow 5 days a week on weekdays. I think the Sunday session would be a great opportunity for her to work in at least one day when she would focus on lifting heavier weights, with lower reps, while letting me help improve her form (focus on form in her classes is scarce). I'm hoping every Sunday we could bench press, squat, barbell row, shoulder press and deadlift in the 2 hours. My question is will this plan fail because: 1) With a week-long period of ""rest"" between heavy lifting, will she just end up sore every week? 2) Can you even expect results from heavy lifting once a week? 3) Is it too ambitious to try to perform all those movements within a 2 hour period? 4) Finally, any recommendations for other 1-day per week routines? Edit: formatting",5.216353211009174,6.7877590183486305,5.6916399082568825,78.52397362385322,68.90825688073394,7.651834862385322,32.43233944954129,8.07648339933343,2.5525495412844035,918,41,157,12,16,295,140,218,0.038,0.8640000000000001,0.099,0.9226,1,0,0,0,0,0,39,4,1,0,7,6,4,0,0,11,0,17,3,1,2,1,21,21,7,0,6,1,4,3,0,0,4,1,0,0,0,5,8,1,0,3,0,2,4,0,1,0,1,0,3,18,3,28,13,6,43,0,1,0,0,16,14,0,2,25,97,23,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08022680167015593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0719162463922145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09419315146846803,0.0,0.0,0.2282516516999734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10324040370019984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10449051554556688,0.0,0.0,0.07792113799481484,0.0,0.2981961707347979,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1292354530912509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13006745862298774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07907591532709829,0.12464668588910904,0.0,0.11717543827568408,0.3485437727712267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12063706385096727,0.0,0.0,0.0,0.0,0.1044038451874509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11912075701720315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2512782856158016,0.07994267021569648,0.08972503092041248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11859709941468595,0.13215859812535488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07559338659747768,0.0,0.0,0.13758392424652796,0.0,0.0,0.0,0.0,0.08009703744708327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5677928472293557,0.287322661326772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08588694400539028,0.0,0.0,0.16761160077570467,0.0,0.0,0.0 fitness,DogPencil,2018/02/07,"If I’m following keto & intermittent fasting and lifting 4-5 days week, should I have a high carb refeed or cheat day? Is this a good idea? If so, is there any way to gauge when a structured high carb refeed or a crazy cheat day should be? Or is the idea of a refeed BS for someone whose primary goal is fat loss?",4.30409090909091,4.232747136363638,4.790454545454548,90.10568181818184,70.06060606060606,8.41818181818182,27.10606060606061,8.07648339933343,1.2653151515151522,245,7,58,3,4,78,47,66,0.171,0.779,0.05,-0.8066,0,0,0,0,0,0,9,0,0,0,2,3,4,2,0,6,0,8,1,1,0,0,10,10,8,0,4,5,0,0,0,0,2,1,0,0,0,2,1,1,0,2,0,0,1,0,3,0,0,0,0,1,1,3,7,0,10,0,1,0,0,1,2,0,5,6,29,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2579960516213736,0.0,0.1619254543755032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4606908370276736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19971844116449505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.503160311238053,0.0,0.0,0.0,0.0,0.0,0.5376026787211987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20175293179643944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1890035403914792,0.19100041562331466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,theycallmenubs,2018/02/07,"Kettlebell swings instead of squats? Self-explanatory title, I hate squats but thought doing a standard kettlebell swing between the legs might work as an alternative. Any feedback on this matter is appreciated!",7.672272727272728,11.79388706060606,6.9365909090909135,60.02488636363637,72.33333333333334,9.36060606060606,38.55303030303031,9.516144504307137,5.285612121212123,175,10,21,5,4,54,31,33,0.067,0.765,0.168,0.5543,0,0,0,0,0,0,5,0,0,0,1,1,1,1,0,3,0,3,1,1,0,0,5,5,2,0,0,1,0,0,0,0,1,0,0,0,0,1,0,0,0,1,0,0,0,0,1,0,0,1,0,1,0,4,3,0,1,0,0,0,0,0,1,0,1,0,14,2,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3100320907416961,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4501133359138975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4836448079775788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4756099658374714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3619388789930941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3319054014752222,0.0,0.0,0.0,0.0,0.0,0.0 fitness,krink0v,2018/02/07,"I need help! I have to touch my toes in 2 months! Ok, here's the story: There will be a test to join the police force here where I live in Brazil. One of the tests is the [""sit and reach"".](https://youtu.be/S-UWdErmXuk?t=95). For those who never saw this before, there's a ruler on top of that box. It starts at 0 cm and it goes all the way to aprox. 50 cm. For me to pass the test, I have to reach 25 cm, where 23 cm is the spot where my feet are placed. Right now I can only reach 11 cm. So, I have to reach 2 cm after my feet, in that position. Do you guys know if this is something achieavable? I mean, to be able to stretch 14 cm more in 2 months? If so, what could I do to improve my mark? Thank you so much guys, I really appreciate any help on this.",0.8619807186678372,2.219399374233131,2.1985670464504814,100.03713190184051,79.79754601226993,5.884136722173532,16.550832602979842,6.5431188927421005,-0.6873326906222608,570,8,149,5,14,183,96,163,0.0,0.843,0.157,0.963,0,0,1,0,0,0,39,0,2,0,1,11,2,0,0,9,1,14,3,3,0,2,10,20,7,0,4,2,0,1,0,0,1,0,0,0,2,10,2,0,0,2,0,0,1,1,0,0,1,1,2,16,2,21,15,3,23,0,0,1,0,7,14,0,2,6,90,26,3,0.21881921594098053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14880457047051113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1861990359689804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17470933844721884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4333308529793869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29333981586825725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12025731846428467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19322137662976435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2383582752110324,0.0,0.0,0.0,0.0,0.0,0.0,0.34931882101399475,0.0,0.16085730137830026,0.16225167597201953,0.16876686911044922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1482775638074282,0.16642187409462705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2286195073622995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1401811929180455,0.0,0.0,0.0,0.0,0.1868704148057142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1684577229710102,0.0,0.0,0.15488136729934954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2014593347496216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17368850841782646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,WarWolf_,2018/02/07,"Does Macro consistency outside of protein matter? I'm 5'11 and started cutting about two and a half weeks ago. I'm getting about 1700 cals with three days of weight training and three HITT sessions. Does it matter how much my diet changes if I'm still hitting my protein goal? Depending on the day I could have close to no carbs and high fat, or I might have a really high carb intake with very little fat. Does this inconsistency matter a lot?",5.3799215686274495,6.7368815999999985,5.344411764705885,81.97818627450984,68.29411764705883,7.549019607843138,29.46078431372549,7.793537801064563,1.848843137254902,356,13,66,4,6,111,61,85,0.053,0.905,0.041,-0.4479,0,0,0,0,0,0,7,0,0,0,1,4,1,1,0,4,0,4,4,2,2,0,17,10,7,0,2,2,0,1,0,0,1,2,0,0,0,2,7,4,0,0,0,0,0,1,1,0,4,0,1,4,0,8,7,2,11,0,0,0,0,0,5,0,5,6,37,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.1789415189270906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2135468526858188,0.0,0.0,0.0,0.0,0.1611731154976724,0.0,0.0,0.2603729977424061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5299613798940216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10546635259577528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4265638082601507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20232218726558693,0.0,0.0,0.0,0.0,0.0,0.17161876510580146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21414731483079288,0.0,0.0,0.0,0.0,0.14839431391654606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12932015997305898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14288138643325546,0.0,0.1612099887394044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1971931875106932,0.0,0.0,0.0,0.0,0.16656011624262435,0.0,0.0,0.16192426717258734,0.2458177041386107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SurvivalBloke,2018/02/07,"Do plateaus happen to everyone? I've been working out for the past few months using a 5 day routine which I found in my book ""Bigger Stronger Leaner"" by Michael Mathews. As I've been reading on this sub, I see a nearly unanimous opinion that a PPL or FBW is more effective than a 5 day routine. I plan on trying the /u/metallicadpa PPL program listed here. I recently read a user's comment that he had switched from the PPL due to a plateau, but I also read other people running that program for 6, 8 or even more months. In the book ""Bigger, Stronger, Leaner"", Michael Mathews cites ""muscle confusion"" as a workout myth. If this is indeed accurate, do plateaus affect everyone or just some people? How do you know for sure that you are plateaued? ",6.948380281690143,6.8798590140845075,6.955035211267608,76.81311619718312,64.49295774647888,9.353521126760565,38.1725352112676,8.841846274778883,3.4137859154929577,588,29,105,8,8,188,91,142,0.021,0.8959999999999999,0.083,0.7956,0,0,0,0,0,0,23,0,2,0,3,5,2,0,1,11,0,9,0,0,4,1,17,14,9,0,1,6,0,0,0,0,0,0,0,0,0,8,1,0,0,3,6,0,1,0,1,0,0,4,1,8,1,16,10,4,16,0,0,1,0,4,8,0,7,7,66,16,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.153054019765984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2468606364888511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12641088188018906,0.0,0.0,0.3657615129306426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2098485789189604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1692449985706276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10518259917018533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30553035775721904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18270282143136812,0.2653705988378105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5743235245336459,0.0,0.0,0.0,0.1889739254955396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1525125583143914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18038222768515905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12994082735739926,0.0,0.0,0.0,0.0,0.1652989762266892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13933374964875728,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Maylark157,2018/02/07,"Preparing for the FDNY(Firefighting) Hi all. I am new to this sub so I hope what I am about to ask isn’t frowned upon. I am looking for help to try and design a routine and find some exercises that work for me to prepare me for becoming a firefighter. My goals are to be able to: run 2 miles straight at a moderate speed. With a 75lbs weight vest I need to be able to climb one step a second for three minutes and thirty seconds. Next, is to just increase overall strength and endurance in all regions of my body. I don’t not have a stair climber but I do have a set of stairs that I guess I could practice the stair climb on. I also do not have enough money to go to a gym nor to buy much exercise equipment so I will need to use body weight exercises. Does anyone have any suggestions on how to accomplish the other two goals. I will admit that I am out of shape and will need to start out very easy and build from there. Thanks for your help guys!",3.0404615384615385,4.357144430769232,3.9425641025641016,89.95076923076925,73.92307692307692,7.2512820512820495,25.820512820512814,7.793537801064563,1.1868051282051288,744,25,165,10,15,239,116,195,0.0,0.855,0.145,0.9759,1,0,0,0,3,0,15,0,1,0,7,7,3,0,0,11,0,20,7,2,2,2,26,32,12,0,5,4,0,2,0,0,3,3,0,0,1,6,9,2,0,2,4,2,6,5,0,0,5,0,3,18,3,34,26,6,24,0,0,1,0,8,13,0,3,4,115,24,4,0.31389960514370097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12551270041230694,0.0,0.0,0.0,0.10673124778691716,0.0,0.0,0.0,0.0,0.1097429512229137,0.0,0.0,0.0,0.14672687873870846,0.0,0.0,0.0,0.0,0.0,0.1733387260208736,0.0,0.0,0.0,0.0,0.0,0.3486716977141398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12531164623195354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1373478298966816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16217110138352206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14344927616525718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08919818971120225,0.0,0.0,0.0,0.17289790221009416,0.15540498015894125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21040028860812507,0.0,0.0,0.15588656754086888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1317983053424952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11537616376604838,0.34912886970989954,0.0,0.15158309734001665,0.16691789559185213,0.0,0.0,0.0,0.0,0.0,0.0,0.10635324811550248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1110898780765563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14449829133716327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10655861349066804,0.0,0.15331715141442512,0.0,0.0,0.1355542370812825,0.0,0.12950002423481244,0.0,0.0,0.0,0.3822451540190456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11426132553543406,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sarge936,2018/02/07,"Beginners yoga Hey everyone, hope all is well and the gains are plentiful. I'm trying to find an exercise that I can do on my rest days and quite a few people have recommended yoga to me and figured I'd give it a try but I don't know where to start. If anyone has any yoga plans for beginners I'd much appreciate it.",2.8446268656716427,3.930932567164181,5.4867462686567166,79.59220895522391,74.07462686567162,9.53910447761194,25.34029850746269,9.888512548439397,2.3490620895522385,250,8,53,7,5,90,52,67,0.0,0.8420000000000001,0.158,0.7992,0,0,0,0,0,0,4,0,0,0,3,2,2,0,0,4,0,7,1,0,0,1,10,12,5,0,2,2,0,0,0,0,0,1,0,0,0,3,3,0,0,3,4,0,0,1,0,1,0,0,0,4,2,5,12,4,6,0,0,0,0,2,2,0,2,4,34,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20857591771271267,0.0,0.0,0.0,0.0,0.21446143691225966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19780504242002508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2930782023813093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2803308781803673,0.0,0.0,0.0,0.0,0.0,0.0,0.2942278476629088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3046360326343621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16856189619074116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.225469951290362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21263674641182104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32622790554868586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21709362299099147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4164771059995924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2757725622652094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,drvnmore,2018/02/07,"Dead lifting for taller guys? Im 34 years old 6'5'' 257 lbs. I recently started back at the gym about 9 weeks ago after a 6 year break. I am currently dead lifting 315 for 5 reps. I feel like my form gets a little out of whack because I have to bend so far down to pick up the bar I also tear my shins up every time I dead lift. I asked a few of the regulars I see there who use good form and one of whom used to compete in body building and they told me to start using a raised platform for the bar because of my height. They slid a 4 inch aerobic stepper under either side and it seemed to help me out a lot. I no longer tore up my shins and my form was on point. On the other hand I have never seen anyone using a bump up for the bar like this Im probably the tallest guy in my gym so not sure if this is common among taller lifters. Am I limiting my workout by doing this? EDIT: did legs today and used the sumo method. Turns out it works pretty amazingly well for me I accomplished 4 sets of 5 at 315lbs 3 reps at 345lb and 1 rep of 375lbs this is the first week my deadlift have improved at all. I just wanted to say thank you for all the help.",1.314595524956971,2.6966042690763103,2.966815834767644,94.91084337349399,78.59839357429719,6.027997705106139,20.692484222604705,6.655083550727371,0.0910484222604704,889,22,212,8,21,294,151,249,0.069,0.807,0.124,0.8913,1,0,1,0,0,0,14,0,1,2,5,8,7,0,0,17,0,10,6,3,6,4,28,27,10,3,2,4,0,2,2,0,0,0,1,0,2,9,9,3,1,2,6,0,1,3,0,1,2,4,5,27,7,39,23,8,49,0,0,2,0,12,29,0,3,19,129,36,3,0.0,0.0,0.0,0.0,0.0,0.0,0.11230421933178138,0.0,0.0,0.0,0.0,0.10131501029119888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0885855231861924,0.0,0.0,0.0,0.11843929084924786,0.0,0.0,0.09741781206409353,0.0,0.15445971690375646,0.0,0.0,0.0,0.0,0.0,0.0,0.14072550636753747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.106742909110978,0.0,0.0,0.0,0.0,0.0,0.06405894275670304,0.0905083109859708,0.0,0.0,0.0,0.10776358000600958,0.0,0.0,0.0,0.0,0.06619099058203973,0.0,0.0,0.1062626762108288,0.0,0.0,0.0,0.25088866883407196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16983705501975818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2736967520307757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12378996816675898,0.1269779949929793,0.0,0.0,0.0,0.0,0.0,0.1077084376697638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09771216345038056,0.0,0.0,0.0,0.0,0.0,0.0,0.1329412383541285,0.0,0.0858493235499538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11976425647140995,0.0,0.0,0.12889062828151793,0.13659468087444213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12509240355544052,0.0,0.0,0.0,0.0,0.10075003009915837,0.0,0.0,0.10095658669262714,0.11533502802655185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1793455499499512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1194050785612424,0.0,0.0,0.0,0.0,0.1166403545282168,0.0,0.0,0.0,0.0,0.0,0.0,0.07387473295577614,0.0,0.120088566574529,0.12105899441044415,0.0,0.0,0.1378037859777128,0.0,0.0,0.0,0.5471031568833615,0.0,0.0,0.07472582849674829,0.0,0.20324828496730898,0.0,0.11391072008276695,0.0,0.0,0.0,0.0,0.0,0.0,0.09223279663715543,0.0,0.0,0.0,0.0,0.0,0.16317012469753767 fitness,Kiro-San,2018/02/07,"Calorie deficits, it's impact on training, body fat measurements, and calculating calorie burn Hey guys and gals, I'm a 34 year old guy who weighs 194 lbs (88 kg), 6 ft 1 inch (183 cm) in height. Never had my body fat properly measured properly but the scales I use measure it at around 25% (it's mostly around the waist). I work a desk job but tend to fidget a lot in my seat and always take the stairs (work on the 3rd floor) and for exercise I run 3 times a week and do HIIT. Running wise I'm currently averaging 20-25 miles a week as I'm training for a half marathon but even when I've completed that I won't reduce my miles that drastically. The HIIT normally takes 25 to 30 minutes. My main goal at the moment is weight loss, hopefully down to between 168 - 172 lbs. For body fat I'm not really clear but I think around 15-17%. So food wise I'm consuming on average 1300-1400 calories a day, but on days where I run I can burn over 1000 calories according to MapMyRun meaning net for the day I can sometimes be in the negative or at the very least well under 500. Diet wise it's fairly healthy. My fiance and I cook almost every night apart from when I'm running as I'm out til late so we tend to eat stuff like filled pasta or fishcakes (with beans and tomatoes) as they are quick to cook. * Is that sort of net calorie intact too severe and could it be impacting my bodies ability to recover from exercise or impacting my muscle growth (or causing me to lose muscle)? * How accurate are running apps at actually calculating calorie burn? MMR is setup with my height/weight/age etc. * I've been considering a chest strap heart rate monitor to track that and I believe they also help calculate calorie burn. With HIIT I have no idea how many calories I'm burning so I'm keen to know if that's a solution to that problem. * What's the best way to measure body fat %? * After reading through the beginners section here and reading fat loss section on physiqonomics I realised my protein intake was way too low so for now I've simply added 200g of grilled chicken breast to my lunch (which is predominately rice and chicken based ready meals). I record all my food intake in MyFitnessPal and yesterday I ate 103 g of protein which is still too low from what I've read. What would be peoples recommendations for increasing it? Does it need increasing whilst I'm primarily focused on weight loss? Apologies for the super long first post and thank you for any help you're able to offer!",3.3992328042328026,5.415742203703707,4.461951793062905,83.6825925925926,74.49382716049381,7.591534391534393,28.03233392122281,8.418075326091056,2.071265490887713,1965,80,380,36,42,640,267,486,0.07,0.792,0.138,0.9897,2,0,0,0,0,0,56,1,1,2,10,22,17,0,0,21,0,20,29,14,4,3,53,42,36,0,7,11,0,2,1,0,2,7,0,0,2,20,21,19,0,4,8,0,9,5,7,1,2,4,2,30,10,59,32,11,70,0,6,0,1,12,33,0,10,26,207,50,8,0.08868212054088342,0.0,0.08654095709821986,0.0,0.0,0.0,0.0,0.0,0.0888023336159233,0.0,0.0,0.07091905975657681,0.0737906284665718,0.0,0.0,0.060306883007292776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2368376669483121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09991438145331166,0.09306641425561063,0.0,0.0,0.4925292198396432,0.0,0.0,0.0,0.0,0.0,0.09110096640987092,0.0,0.0,0.0929815161391663,0.0,0.0,0.07080545712207086,0.0,0.0,0.17157789378025545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07760632130359144,0.0,0.0,0.0,0.0,0.09074394882898766,0.0,0.0,0.0,0.0,0.09890400646296156,0.05857370423625515,0.0,0.07471851138419025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07543296642879316,0.21446954434371734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17561848383720888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10508873982870952,0.11888351211936422,0.0,0.0,0.0880813556107228,0.0,0.0,0.0,0.1001113196658454,0.0,0.0,0.08800332076114559,0.0,0.0,0.0,0.0487373742114566,0.0,0.10003729469139762,0.0,0.0,0.0,0.0,0.04332560458934163,0.0,0.0,0.07848088601509458,0.0,0.09921260887733127,0.0,0.07539436758121774,0.0,0.0,0.0,0.08990975101924427,0.0,0.09660082732351608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06575666869399588,0.06839711844044406,0.0,0.0,0.0832221626360199,0.08688964913302746,0.0,0.0,0.0930569675692839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.061481016262729775,0.0,0.0,0.0,0.0,0.0,0.08493295747585604,0.0,0.0,0.08485681257563851,0.0,0.0,0.0,0.0,0.2661183575464753,0.0,0.0568120372539675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10018555384916604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08770888481088432,0.0,0.0,0.0,0.07082165601931463,0.0,0.0,0.0,0.10151981100786277,0.0,0.0,0.0,0.0,0.13335583604133688,0.0,0.0,0.08164658177539062,0.0,0.0,0.0,0.05682392201551512,0.0,0.0,0.05171125765011109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0765928787146231,0.0,0.07317203698922474,0.0,0.1407834789448328,0.1422708957496941,0.32397279514926897,0.07973587666077755,0.0,0.0,0.0,0.0,0.0,0.0,0.12912327990544234,0.0,0.0,0.06299723401790347,0.0,0.0,0.05710837807079607 fitness,DietSag,2018/02/07,"Do i ruin my progress when I rest, the rest of the day? Currently in high school, and I like to work out in the wieghtroom we have. I do it every possible school day, but something has been bugging me. I don't do much when I get home. Sometimes at random I'll throw myself down and do 10 pushups. Im mainly in bed on my phone, my gainz have been showing but I feel I could do something else that gets my heart pumping and feels natural, not forced. (I'm not into sports.) Any ideas?",1.6467555555555575,3.4093865200000018,2.785333333333334,94.88322222222223,78.8,5.644444444444447,23.11111111111111,6.42735559955562,0.3728777777777776,372,12,84,3,9,119,67,100,0.025,0.866,0.109,0.7952,1,0,2,0,0,0,15,1,0,0,2,2,2,0,0,3,0,12,1,1,0,0,15,17,7,0,1,4,0,2,1,0,0,0,0,2,0,2,6,0,0,3,2,0,1,3,1,0,0,2,2,15,1,10,14,4,15,0,1,0,0,2,9,0,1,6,55,17,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14407146351798245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16915226461634425,0.0,0.0,0.27326320569704643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17698110585609075,0.0,0.0,0.0,0.0,0.0,0.0,0.1785004422414529,0.0,0.0,0.0,0.0,0.0,0.2142446689307144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2213752874021832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2510540719630924,0.0,0.2238407874284051,0.2125119668114661,0.0,0.0,0.0,0.0,0.2391631538514561,0.22884419997748695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10350366242992587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15574082673567824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23883932034128755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4288254710663285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3261989952674191,0.2095340824812014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15423595933460493,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GreatAP3,2018/02/07,"Can someone please recommend me a book? Hello! I am needing a book that a layman like myself could understand. I specifically want a book about the science of calories in and calories out, and HIIT versus low intensity. Thanks!",4.0005000000000015,7.254108050000003,5.23,71.815,81.0,7.2,30.5,8.238735603445708,3.1903499999999987,182,9,26,4,5,60,32,40,0.05,0.664,0.28600000000000003,0.8395,0,0,0,0,0,0,6,0,0,0,0,1,3,0,0,5,0,3,0,0,0,0,8,7,2,0,3,1,0,0,1,0,0,0,0,0,0,1,3,0,0,1,3,0,0,0,1,0,0,0,0,4,2,4,6,0,3,0,1,0,0,1,3,0,0,1,19,5,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3365505139039201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20593404918779665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3125527542802321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4627038830326858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3571536883446652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3880802436969352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4388186112219259,0.0,0.0,0.0,0.0,0.2486242248728597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,aSoberIrishMan,2018/02/07,"I have been doing Mehdi 5x5 for the last 3 months, I am not considering switching to Ivysaurs 4-4-8. However I was wondering why does Ivysaurs program seem to ignore Triceps? So yeah I have been doing stronglifts for the last three months, finally I am reaching my plateau. I did a bit of reading around and came across a post on this subreddit from Ivysaur where he broke down 5x5 and explained its shortcomings. I have been convinced to change to his 4-4-8 system. However it seems not to have any Tricep exercises? Why is this? Are they worked sufficiently as secondary muscles in the other exercises? http://i.imgur.com/SKruJBF.png https://www.reddit.com/r/Fitness/comments/4uijsl/a_detailed_look_at_why_stronglifts_starting/ Also for the AMRAP sets, do I use my 90% weight as per the 4x8 or do I use the 100% 4x4 weight. One final question, is there anything that can be improved on? I plan on doing this for the next 6 months before I switch to a PHUL workout as I have read this is more suited to “intermediate lifters” I would call myself a novice still. Current lifts: Squat 5x5 65kg OHP 5x5 40kg Bench 5x5 57.5kg Deadlift 1x5 65kg ",5.246940298507461,8.284950845771148,4.415072139303484,81.30887686567165,72.88059701492537,6.6070646766169165,26.965422885572142,7.7348632917899725,1.6640664676616916,924,34,159,13,20,274,128,201,0.029,0.911,0.06,0.6959,3,0,0,0,0,0,41,0,0,1,2,6,3,0,0,11,1,24,6,2,2,0,16,31,8,0,1,3,0,2,0,0,1,2,0,0,0,8,4,2,1,5,5,0,1,2,2,0,2,6,2,18,1,23,23,2,22,0,1,0,0,6,8,0,5,10,97,26,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11540836136309827,0.0,0.0,0.0,0.09813890046874592,0.0,0.0,0.0,0.0,0.0,0.0,0.11875864809112505,0.12847062151031569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12280112499607312,0.0,0.0,0.0,0.15755420411121254,0.0,0.0,0.0,0.14736137754191453,0.1650574964295886,0.0,0.0,0.15266574825078885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12629070949061766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3161792569047057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2352713776674521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3455716941249374,0.0,0.0,0.0,0.0,0.0,0.1534802513940932,0.0,0.0,0.0,0.0,0.0,0.0,0.09779133147747687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13821352795221245,0.0,0.0,0.0,0.0,0.0,0.1616654190059523,0.0,0.28870737691197945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2627572470072116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1152498538230004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2492830179891785,0.0,0.0,0.0,0.0,0.0,0.3514726933561985,0.0,0.0,0.2604430225225098,0.0,0.0,0.0,0.15650306546227966,0.10506277296163548,0.0,0.0,0.10251697601982994,0.0,0.0,0.0 fitness,ByeByeStudy,2018/02/07,"Can you use cardio to ‘speed up’ a cut, while not increasing potential muscle loss? I.e. in the context of muscle loss while cutting, is there any difference between 500 cal deficit plus 300 cal used exercising and 800 cal deficit? I have heard people mention that you can ‘speed up’ your cut with cardio and I’m confused as it doesn’t seem to be logical. For example I am cutting at a 500 deficit to try and avoid muscle loss. Can I then burn 300 calories on the treadmill and lose fat faster while not losing muscle? Or is this the exact same as eating at a deficit of 800, i.e. possible muscle loss territory? ",5.406858974358977,6.549875444444448,5.645373931623932,80.63677884615387,68.05982905982907,8.585042735042737,31.71901709401709,8.841846274778883,2.595086324786325,485,20,90,8,8,154,74,117,0.271,0.7120000000000001,0.017,-0.9802,0,1,0,0,0,0,13,0,3,0,6,1,12,4,2,6,0,9,5,1,2,1,17,14,12,0,0,3,0,0,0,0,0,4,1,0,0,3,6,2,1,2,1,0,1,3,12,0,0,1,1,6,0,17,12,2,14,0,6,0,0,5,6,0,3,7,54,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1841806267603087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2829703686014524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27713714482652385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6060018218266238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.187766496035966,0.0,0.0,0.0,0.0,0.3053316364067744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2465627503897583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18388272063119676,0.0,0.0,0.0,0.0,0.4678379549256316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Pubble1,2018/02/07,"BodyShape Trademill - Burn 3000 cal in 30 minutes Hi all, I was just checking the news on a local website when I saw an add for a new gym in my city. Apperantly the gym has only these new trademill machines that work with infrared heating and under pressure vacuum and claims that it can burn 3000 cal in 30 minutes. Sounds like a fairytale to me, anyone has any experience with these? There is no reviews and very limited information on the internet or my google skills deteriorated. Thank you all in advance for reading/replying! ** this is not an add, I am just curious as I have never heard of this trademill or anything that burns 3000 cal for 30 minutes.",3.760365853658538,6.3617534308943124,4.6205081300813005,80.19222560975611,75.66666666666667,7.0268292682926825,31.38821138211382,8.07648339933343,2.5504260162601624,524,26,92,9,12,169,82,123,0.053,0.8859999999999999,0.061,0.2498,0,0,0,0,0,0,13,0,1,0,4,4,3,0,1,8,0,8,0,0,0,3,18,11,7,0,0,5,0,0,1,0,0,0,2,1,0,8,7,0,1,1,2,1,1,3,1,0,0,3,3,8,2,15,8,2,13,0,0,1,0,4,8,0,2,5,61,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21737417699711967,0.0,0.0,0.0,0.0,0.2235079622693218,0.0,0.2630461852211207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3126807847889879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15616571725936965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2465351646207303,0.6174433769713571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2431095886453761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29429241958844665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2637462015374279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2327103085166916,0.0,0.0,0.0,0.0,0.0,0.0 fitness,vivatcaligula,2018/02/07,"Routine for someone with only a power cage/cage, dumbbells, and pullup/chinup bar. Like the title said, I've been investing in a home gym. So far, I only have a power cage with an Olympic barbell with plenty of plates, adjustable dumbbells, and a pullup/chinup bar. I've lifted in a past but it has been a long time (About five years). I'm not sure what routine to run. Maybe something like [this](https://yuki.la/fit/38151388)? My goals are strength and hypertrophy. I also don't have access to any cables or a dip bar.. Anything helps! ",4.194545454545455,6.632443000000002,3.9565656565656586,86.28818181818184,73.54545454545455,5.612121212121212,26.15151515151515,6.42735559955562,1.0384424242424246,423,15,75,3,9,128,69,99,0.05,0.81,0.14,0.8847,2,0,1,0,0,0,31,0,0,0,4,3,4,0,0,9,0,7,3,0,0,1,11,9,7,0,0,3,0,0,2,0,0,0,1,1,0,2,6,3,0,1,4,1,1,2,0,0,1,3,1,3,4,10,6,0,8,0,0,0,0,2,3,0,1,6,40,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22124271700034973,0.0,0.0,0.0,0.18813642899599128,0.0,0.0,0.0,0.0,0.0,0.0,0.227665358563614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18543753483274972,0.0,0.2775097967255226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2703215329681479,0.0,0.0,0.2448329759894209,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27793941063638433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4208206374304662,0.0,0.0,0.0,0.0,0.2641006664111756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26316441542881513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2344108051080832,0.21298428090179192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2607462006725408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16132107759585348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17815820981318642 fitness,FleetingCold,2018/02/07,"Full body workouts: do big lifts first or last? So I alternate between two workout plans (still pretty novice); I'll focus on (B) to make the analysis easier. (A) Pendlay Rows, OHP, Squat, couple isos (B) Weighted chin-ups, bench, deadlifts, isos I've listed them in the order I do them; as you can see, I do isos last. No reason to lower my chin-up potential with curls. In this sense, the trend seems to be to do big lifts last. However, I've always done deadlifts as the last of the big compound movements. I don't want to enter a situation where I my body is pumping oxygen to the large leg muscles while trying to improve my bench. Does this latter hypothesis have any merit? From personal experience, I've struggled with progressing on OHP/bench after doing the heavier lifts, the couple of times I tried it. I just want to make sure I'm not fooling myself, here.",3.7074268502581735,5.683757487951813,4.743924268502583,82.1698795180723,73.51807228915663,7.152495697074013,26.314974182444054,7.957251820313856,1.7057070567986234,677,24,124,10,14,221,106,166,0.056,0.8420000000000001,0.101,0.8546,2,0,0,0,0,0,36,0,1,2,3,5,4,0,1,10,0,11,4,3,3,1,12,18,5,0,2,3,0,1,0,0,0,0,0,0,1,3,2,1,0,2,2,0,2,3,2,0,2,1,2,14,2,21,16,1,21,0,0,1,0,4,9,0,2,9,71,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1297793519098209,0.0,0.0,0.10606479921679217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34649453067821645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3451551912080613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13649020603541878,0.15961123707056088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15256837364832188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13266781567254032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5085447526835384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20822207930647035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13618679635565334,0.0,0.0,0.0,0.0,0.0,0.15867733898425376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16036291115248166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12428772163581962,0.14198903041232075,0.0,0.0,0.0,0.0,0.1753165682342151,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1245576682346683,0.0,0.0,0.16305347931795833,0.0,0.0,0.0,0.1469996723572537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0909472333239903,0.0,0.0,0.0,0.0,0.21178648575853812,0.0,0.15235981231782078,0.0,0.0,0.0,0.0,0.0,0.18399003523141327,0.0,0.0,0.18992917422629205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheSteezKneez,2018/02/07,"Replacing one of the bench days for nSuns 5/3/1 I've been doing the 4 day split of nSuns and bench is done twice a week. The thing is bench is my best lift by far, while OHP and deadlift are my worst. I'd like to focus on my weaknesses, so I'm wondering what people's thoughts are on replacing one of the bench days with something else with something that could help these weaknesses. I understand there's a 6 day split that focuses on deadlift but I just don't have the time for 6 days in a row. Any advice would be appreciated. Thanks! ",3.833600917431194,5.061564229357798,4.338428899082569,88.22580848623853,71.8440366972477,8.385779816513761,25.551605504587158,8.841846274778883,1.5801642201834865,427,13,93,8,8,135,71,109,0.056,0.807,0.13699999999999998,0.8671,0,0,2,0,0,0,10,0,0,0,1,3,6,0,0,8,0,13,2,0,0,0,11,18,5,0,2,2,0,0,1,0,1,2,0,0,0,5,4,0,0,3,0,0,0,1,3,0,3,3,0,5,3,13,12,2,13,0,0,0,0,1,5,0,1,9,56,10,0,0.0,0.0,0.0,0.0,0.0,0.19039334574540132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13249645664066334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.204470360698784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15556221299585865,0.0,0.0,0.6282716507667084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1993868230368937,0.0,0.0,0.0,0.0,0.16276206852963154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13059574067945365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.095187958714564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2640544136739057,0.0,0.0,0.0,0.0,0.0,0.0,0.1350760709104069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2999914762945609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17938056557745213,0.0,0.0,0.12944164651758824,0.0,0.0,0.15467953292303893,0.11361154921973947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2028331303779863,0.0,0.0,0.0,0.0,0.0,0.0,0.15628721490752673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21129339668684805,0.0,0.0,0.0,0.13840725750202498,0.0,0.0,0.0 fitness,Neil5555,2018/02/07,"What general stretches should I do for calisthenics such as push ups, pull ups, and also bicep curls? I have no idea how to warm up, I've just heard it's really important. I don't work out a crazy amount, pretty much all I do are push ups, ab crunches, squats, (using a dumbbell) bicep + hammer + reverse bicep curls, and (using a pull up bar that you put on your door frame) pull ups. Recently I did some pull ups and hurt the muscles right on the back of my neck so that whenever I move my head it hurts. I'm not sure what I was supposed to have stretched to avoid doing that (I wasn't doing them too fast or improperly I don't think, so I'm guessing it was from lack of stretching). Can anyone recommend any? **TLDR:** Name some specific stretches that I can search up tutorials for, for these excercises: Push ups, ab crunches, squats, bicep/hammer/reverse bicep curls using dumbbell, and pull ups (all types). Any help is appreciated!",3.9358791208791217,5.474962258241758,5.0404395604395615,82.07956043956045,72.02197802197801,7.837362637362638,26.186813186813183,8.418075326091056,1.7334351648351642,729,24,142,12,14,240,106,182,0.094,0.804,0.102,0.344,0,1,0,0,0,0,40,0,2,1,1,11,5,0,1,5,0,17,7,6,4,3,25,25,10,0,2,3,0,1,0,0,1,0,1,1,0,10,5,1,1,2,1,0,10,5,3,0,0,5,2,15,2,23,19,7,31,0,2,0,0,6,18,0,4,3,91,25,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15529880122615333,0.0,0.0,0.0,0.2641204400866274,0.0,0.0,0.0,0.0,0.1357866471835355,0.0,0.0,0.0,0.0,0.0,0.0,0.14932505448250102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21392924269448266,0.0,0.0,0.0,0.0,0.0,0.19930154529065505,0.0,0.0,0.0,0.13016576207484185,0.0,0.0,0.0,0.0,0.0,0.41578255292697625,0.21922411248313572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20640005388284133,0.14275670799911144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1975675667788417,0.0,0.0,0.0,0.19522103236265947,0.0,0.0,0.0,0.0,0.12440719478008187,0.0,0.19174552969813685,0.0,0.0,0.16584267553608806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18302782092779848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1244332200718376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5031700485455762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1413773014513537,0.0,0.0,0.0,0.0,0.0,0.0 fitness,klu3,2018/02/07,"Can sore biceps affect bench press? I’m running PPL with pull day before push day. In my attempts to get bigger arms, recently I’ve been doing a shit ton of biceps volume on pull day (like 16+ sets of curls/hammers). Lately my bench has felt weaker and I’m wondering if it’s because of all the biceps volume the day before?",5.08909090909091,5.2127223030303025,6.2207575757575775,79.85113636363639,68.39393939393939,7.8121212121212125,25.59090909090909,7.1686216300943375,1.2710727272727271,256,6,48,2,4,86,50,66,0.14300000000000002,0.857,0.0,-0.8541,0,0,0,0,0,0,9,0,0,0,1,1,2,1,0,3,0,4,6,5,1,1,7,9,2,0,1,1,0,2,1,0,0,1,0,0,0,1,2,0,0,2,0,0,4,0,1,0,0,2,2,2,1,7,7,2,14,0,0,0,0,0,3,1,2,7,21,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1531980198229591,0.0,0.42769755962804296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.648304155939952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24129980864758385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13130062505044005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2834919135058441,0.0,0.0,0.0,0.0,0.1227787955154112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24814118404126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.257969094842747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2725381350320093,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ChillDude4763,2018/02/07,"Sit-ups Hi, I am currently in high school and for gym class, the warm up has sit-ups involved. The problem is that I cannot do sit-ups. I have trouble coming up without my feet being held down. And since we have hard floors, it hurts my back as well. Does anyone have some tips on some ways I can improve my sit-up and how I can do a full sit-up without anyone holding my feet down. ",3.6570731707317066,3.476510560975612,4.4767317073170725,92.1768048780488,71.4390243902439,7.04780487804878,26.15609756097561,5.6839178017228535,0.5769580487804875,294,8,70,1,5,95,53,82,0.124,0.789,0.086,-0.4588,1,0,0,0,0,0,13,1,0,0,0,3,5,0,0,3,0,12,2,2,1,0,13,14,5,0,1,2,0,2,0,0,0,0,0,0,0,2,5,0,2,0,1,0,1,3,3,1,0,1,2,10,2,10,12,3,13,0,1,0,0,3,9,0,2,2,46,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3622986868061517,0.0,0.0,0.0,0.0,0.0,0.0,0.19921057139419152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2231678065971656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22671587492743064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2320778521926814,0.0,0.0,0.0,0.0,0.0,0.0,0.2737240599156944,0.0,0.0,0.0,0.0,0.2773422056712694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2478971581629212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26219495178705804,0.0,0.0,0.0,0.0,0.0,0.21430724530469306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20563949603695614,0.0,0.0,0.2329370692567192,0.0,0.0,0.0,0.0,0.4994728147896893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dolby_digital,2018/02/08,"Can I still get gains on a specific muscle during a cut if its the first time I'm training it? I started working out for the first time in my life last year in March after going 28 years with no physical activity and finally getting tired of being skinny. I'm 5'11 and started at 145 lbs and following Reddit's PPL I got up to 180 lbs last month and have loved the results. I was dirty bulking so I put on some fat and decided to start my first cut a couple weeks ago. One thing I've noticed that's lacking are my forearms. I never really did any exercises that focused specifically on them and was wondering if it would be beneficial to start doing farmers walks. I know that I can't gain muscle during a deficit, but if that particular muscle wasn't being trained during my first 11 months of working out would it be possible to see any gains if I start now - during a cut?",6.022670454545455,5.803646835227276,7.096727272727275,75.53009090909092,66.44318181818181,9.994545454545458,32.94090909090909,9.642632912329526,2.9970381818181817,697,27,134,13,10,236,108,176,0.091,0.843,0.065,-0.3287,0,0,0,0,0,0,9,0,0,1,9,3,4,3,0,8,0,15,7,3,1,1,23,31,12,0,7,5,0,0,0,0,2,4,0,0,0,9,9,2,0,3,1,0,4,4,3,0,5,5,1,14,1,18,20,2,38,0,0,1,1,2,9,0,6,25,87,23,2,0.0,0.0,0.0,0.0,0.0,0.0,0.11942852129534935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18323974706413432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14907431683711928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1475882824889483,0.0,0.4583993401561773,0.0,0.0,0.0,0.0,0.14077996668911102,0.0,0.07656920564580362,0.0,0.10775454034954296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0740431579094994,0.2196431156722804,0.0,0.0,0.0,0.0,0.09516259254840284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12159756350478194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2150777096595659,0.0,0.0,0.0,0.10391078147271357,0.0,0.0,0.0,0.0,0.0,0.1533890784309798,0.0,0.0,0.09129539234395888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15188593070287204,0.0,0.0,0.0,0.0,0.0,0.13543916775240933,0.0,0.0,0.0,0.0,0.0863104078464501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.107361022902495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4768069703629215,0.0,0.10759420557412178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08950750521493044,0.0,0.0,0.0,0.1571223266675676,0.15485037757579256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10807092678214368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14610710937811386,0.19616763435695608,0.0,0.0,0.1914142574038318,0.0,0.0,0.17352123391404886 fitness,blinkrenking,2018/02/08,"Intermittent Fasting I keep gettings ads on Youtube about science to a six pack so I checked out what intermittent fasting is. I haven't really heard of it before, but after further research turns out that I have been doing this for my whole adult life. I didn't even know this was a thing. I guess my question for Reddit is what are peoples opinions on this style of eating? Thanks Blinkrenking",5.0405855855855854,7.1471526081081125,4.6875675675675685,83.42207207207208,70.21621621621622,6.5549549549549555,31.25225225225225,7.1686216300943375,1.950781981981982,319,14,56,3,6,97,55,74,0.0,0.942,0.058,0.5927,0,0,0,0,0,0,5,0,0,0,0,3,1,0,0,2,0,9,2,0,0,0,8,16,2,0,0,1,0,0,0,0,0,1,1,0,1,8,2,1,1,2,0,1,0,2,0,0,1,4,1,8,1,11,12,1,8,0,0,0,0,3,5,0,3,3,43,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2548391348076146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30644726965435404,0.0,0.0,0.0,0.0,0.0,0.1978065972263278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15646821888183265,0.0,0.0,0.0,0.0,0.0,0.3299157899586361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2661954622681291,0.0,0.0,0.16458877368638775,0.0,0.0,0.0,0.0,0.0,0.21153466235871535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20762474867381925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3354910267239393,0.0,0.0,0.0,0.19185735164324574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2757249644142307,0.0,0.0,0.19896410330120884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3257529877934264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3343635960341241,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Wailee,2018/02/08,"Abnormality with my left arm/hand that restricts what I'm able to do. Desperate for help/suggestions with my workout. Before we start, I'm a 6""3 75kg Male. Ever since my birth, I've had an abnormality with my left arm/hand (a deformity as such) where my left arm is much shorter than my right arm, and my fingers aren't as large and don't squeeze as well on my left hand as they do on my right hand. I've never ever been happy with how I look and thought I would start going to the gym to try make me like my body more (having felt like I've been dealt the shit hand in life). I am able to lift free weights with my right hand fine but my left hand cannot grip them at all due to my fingers not being strong enough and my wrist is badly structured. I've looked through various workout routines on the internet and Reddit in particular, and came across StrongLifts 5x5 which looked fairly easy to do. Upon further inspection and through trying the exercises at the gym, I cannot do deadlift or barbell row due to not being able to grip the bar well and one arm being much shorter than the other. I've been able to do bench press, OHP, and squats on the smith machine. I felt that I was missing the muscle groups that went with the deadlift and barbell row, so altered StrongLifts 5x5 into my own routine. * Tuesday: SM Squat 35kg x 5 x 5 SM Bench Press 33.75kg x 5 x 5 Cable Machine Bicep Curl Left hand - 5.7kg x 10 x 5 Right hand - 5.7kg x 10 x 5 Cable Machine Shrugs 19.3kg x 10 x 5 Cable Machine Rope Curls 10.2kg x 10 x 3 Hyperextensions (holding 10kg weight) 10 x 5 * Thursday: SM Squat 35kg x 5 x 5 SM OHP 20kg x 5 x 5 Pec Fly Machine - 52kg x 10 x 5 Rear Delt Machine - 45kg x 10 x 5 Cable Machine Tricep Extensions Left hand - 7.9kg x 10 x 5 Right hand - 5.7lkg x 10 x 5 * Saturday: SM Squat 35kg x 5 x 5 SM Bench Press 33.75kg x 5 x 5 Cable Machine Bicep Curl Left hand - 5.7kg x 10 x 5 Right hand - 5.7kg x 10 x 5 Cable Machine Shrugs 19.3kg x 10 x 5 Cable Machine Rope Curls 10.2kg x 10 x 3 Hyperextensions (holding 10kg weight) 10 x 5 For Cable Machine Bicep Curls and Tricep Extensions, I'm using a wrist/ankle strap I bought with hooks on it so I can attach my left hand to the cable machine. This works to an extent but I'm not sure how well it will work moving forward as my wrist strength isn't great. I'd really like some help/suggestions with the workout above, as I feel like I've altered it so much that it is now such a mess. I go to the gym and I enjoy it, but it is so hard looking around and seeing everyone lifting heavier weights than me. I don't want to give up as it isn't in my nature to do so but I feel I'm making no progress at the gym, apart from my chest looking a little better than it was when I started. I'm worried that I'm also doing the majority of work on my right side which will make everything look uneven..",1.3859970126960448,2.7743603268608443,3.5181391585760515,91.00706684092607,78.41747572815535,6.048344535723177,23.37328852377396,6.67199483983844,0.5298585013691817,2214,71,510,20,52,758,223,618,0.07200000000000001,0.79,0.138,0.9914,0,0,0,0,0,0,69,1,0,2,7,19,20,1,0,22,0,33,34,27,6,5,55,67,34,0,2,8,0,29,4,0,3,2,0,0,1,18,25,5,3,5,9,2,6,12,4,3,1,12,36,39,17,56,49,11,58,0,1,7,0,6,39,1,2,19,219,57,3,0.2463431646280349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04925013493792638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05482441107569031,0.0,0.0,0.0,0.0,0.05142156317588712,0.0,0.0,0.052404972266763335,0.0,0.0,0.054467627562141,0.0,0.06840793045264396,0.0,0.0,0.0,0.07043773844165173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06363458518487465,0.0,0.0,0.11141574790919713,0.0,0.0588478626516211,0.05534933801718162,0.0,0.0,0.0,0.062279252909923276,0.04399690150798997,0.1182640349049381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.059078702635898164,0.07000124871928444,0.0,0.0,0.06789855216754417,0.0,0.0,0.0,0.06555921986976906,0.05516877219450462,0.0,0.0,0.0,0.0,0.0,0.08255931527956162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6022182806071464,0.0,0.04349986560241763,0.12035082696337845,0.06172514190717919,0.0,0.0,0.3102993227642215,0.0,0.0,0.0,0.0,0.0,0.12332698145642708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06545594959308237,0.1358179279570581,0.0,0.047498758783879866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.041732125940791766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0394534348094896,0.0,0.0,0.0,0.0,0.3681575040432765,0.0,0.0,0.0,0.0,0.04907590201287551,0.0,0.0,0.0,0.06321692961106996,0.05094440285508327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13077221988377485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05804387932758015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04889223897903746,0.0,0.0,0.0,0.0,0.0,0.08362541919620997,0.0,0.0,0.0,0.0,0.05319035002617325,0.0,0.0,0.03632489525723216,0.0,0.0,0.2999796092820027,0.1661190672190055,0.05709064540418616,0.0,0.0,0.0,0.0,0.0,0.13450556833660493,0.06254336036538531,0.0,0.04374877905526863,0.0,0.0,0.0 fitness,SirFC,2018/02/08,"Burning through post-workout meal within an hour? Lately I have upped my routines in terms of intensity and volume. I know what to eat post-wod but I seem to feel extremely empty/mildly sick within an hour of exercising. I *think* I am simply burning through my meal and need more food. I tend to eat to the point of being sickly full but stop right before that point. Usually its a carb (rice or pasta), with a protein and a veggie. So I know its not what I am eating that could be making me sick, mainly because I eat fairly plain(maybe extra salt or butter). Anyone else just simply burn through their post-wod meal and need to eat again within an hour? I find it hard to believe that I can eat to the point of nausea then be hungry to the point of nausea within an hour, but, I am not a nutritionist so I could answering my own question. Thank you",2.841785714285713,4.866883892857143,4.0196666666666685,86.19200000000004,76.14285714285714,5.908571428571428,21.91428571428571,6.742157984588678,0.5869257142857136,666,18,128,6,15,217,93,168,0.091,0.889,0.02,-0.9051,0,0,0,0,0,0,23,0,1,1,0,4,1,0,0,11,0,10,15,0,1,0,27,20,12,0,4,8,0,2,0,0,0,4,0,0,0,8,5,11,1,8,1,0,0,2,0,0,0,0,4,19,1,23,15,6,22,0,0,0,0,3,12,0,4,10,92,27,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07049245544728057,0.10329726721628242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06145611788820336,0.0,0.08578646014933261,0.11358440619478513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1609857497104922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6189557935657262,0.0842183108675974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05097528361135911,0.0,0.0,0.0,0.09214342785883356,0.0,0.12190635365405572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09031077534513092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3971313532653371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11081098894433176,0.0,0.11372413610111495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06729504677656484,0.0,0.101282596380327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1495066487589646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3812124694795936,0.0,0.2896597887393205,0.0,0.0,0.0,0.0,0.0,0.11293629456181915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08609578083685844,0.0,0.0,0.0,0.0,0.0,0.09177853256659216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08428616911626204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09281725387175813,0.0,0.0,0.0,0.06459842262854879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1110338943213034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,smudge_173,2018/02/08,"Exercise equipment for older, overweight woman who lacks mobility This isn't for me. I'm the complete opposite in every way haha. It's for my mum. It's her birthday soon, and she's been doing well dieting. She has lost 3 stone over the last few months. She is overweight (still considerably I'd say), she is 50 years old, and she has back problems, and has had multiple serious surgeries. She even has metal in her back. Somewhere lol. I'm just looking for some ideas for equipment I could buy her for her birthday. Something with a low barrier of entry, something that's easy on joints, something suitable for considerably overweight people, something suitable for older people. Should I wait for a genie to appear, or does anyone have any ideas? I was hoping for something she could potentially do at home that's non-intrusive to her daily routine. I think *any* exercise (no matter how light) she could do on a daily basis would help her weight loss significantly in addition to her diet. Thanks!",3.89874029335634,6.735168278688523,4.6734196146103,78.71140638481452,76.59562841530055,6.912740868564856,28.21081392004601,8.032893268588372,2.3025038251366117,797,34,130,14,19,256,113,183,0.105,0.7859999999999999,0.109,0.4389,0,0,5,0,0,0,30,0,0,0,2,8,9,0,0,5,2,19,8,0,1,0,26,28,5,0,8,2,1,1,0,0,2,5,1,1,1,6,5,6,2,5,2,1,1,2,5,1,0,4,4,21,4,22,19,3,20,0,3,1,0,20,8,0,4,10,89,27,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1936741110907866,0.0,0.0,0.0,0.0,0.09956956827212632,0.0,0.0,0.0,0.0,0.0,0.0,0.21899401031587126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14930395659769866,0.0,0.0,0.34108504580237314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12461542152395325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09405402447909243,0.0,0.11997835531153148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0954478883044092,0.0,0.14283906494511406,0.14143558248164886,0.0,0.0,0.0,0.3215051065408823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11607521257424272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11958034858470347,0.0,0.15544669830788518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1136625238278117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14942511182849366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19744481193303365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13625781109924778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11324239717241448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5481333612540806,0.0,0.0,0.0,0.0,0.11372102645281415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13110302141662492,0.0,0.0,0.0,0.09124433262216704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11303069310352075,0.0,0.17340514600559648,0.12803492954903034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10115705447851024,0.0,0.0,0.09170109452813613 fitness,brodymitchell,2018/02/08,"4 year transformation - 165 lbs to 172 lbs [Transformation pic](https://i.imgur.com/EGdXWgG.jpg) Over 4 years I was able to achieve my near goal physique through proper training and diet. In the beginning, like many of us, I started in the gym not having any direction, doing curls and machine chest presses for months and making minor gains. For about 2 years, I followed my own ""program"" which had no structured progression and far too much variation, and led to a very mediocre physique. [This](https://i.imgur.com/KYEmYvO.jpg) is me after 2 years of training, at 175 lbs. It was at this point that I started becoming more focused into powerlifting, and started Brandon Campbell's PHUL program, and followed a progression scheme that ensured I was adding weight and/or reps each workout. It was during this time I started making the most gains. Before starting this program my lifts were approximately 185 lbs bench, 225 lbs squat and 315 lbs deadlift. After around 6 months of PHUL, I began a ""bulk"" (eating everything in sight... do not recommend) and ended up looking like [this](https://i.imgur.com/I6bUIAv.jpg) at 200 lbs. While I was pretty strong, I was blinded by my strength gains and didn't realize how much I had blown up. It was then I decided to start a ketogenic diet. Through this diet, I lost 28 lbs and ended up with the ""after"" physique you see above. For those of you unfamiliar with keto, it is a high fat, low carb diet. My daily food intake looked something like this: Breakfast 3 eggs 4 slices of bacon 1 oz cheddar Avocado Lunch: 8 oz ground beef 1 oz cheese Serving of veggies Dinner was similar to lunch. For snacks, I drank protein shakes to fill in my protein requirements and ate quest bars for the fiber and protein as well. Occasionally I would have some full fat Greek yogurt (Fage brand is relatively low in carbs) or whole milk (Fairlife Milk is relatively low in carbs). This all added up to somewhere between 1900-2100 calories daily. During the diet, which lasted about 7 months, I started the n-suns 5/3/1 program and made significant gains even while cutting. My lifts went from Squat: 340 lbs > 370 lbs Bench: 230 lbs > 240 lbs Deadlift: 385 lbs > 440 lbs OHP: 145 lbs > 155 lbs I had awesome success with a strength based program despite having virtually no carbs in my diet, and it helped me to achieve my goal! Now, this after pic (which some of you may recognize) was almost a year ago now. Since then, I gained about 5 lbs and continued working on my strength. I wish I could say my physique is still as impressive as the peak of my cut, but I'm still dieting to hopefully get more shredded this time around. [This](https://i.imgur.com/mK0XbVo.jpg) is my current physique, and hope to update you once I finish the current cut! I'm aiming for sub 170 lbs bodyweight. Thanks for reading, and hope some of you take some inspiration from my story! Edit: 27 years old, 6’ tall",6.362898259031901,8.154640325047799,5.548568481433032,79.79579626647885,66.39961759082217,8.182127402636613,32.883616785750235,8.611707548084741,2.725110133843212,2322,100,396,35,38,699,277,523,0.029,0.856,0.114,0.9904,5,0,1,0,0,0,130,1,5,0,20,13,23,3,1,16,0,28,25,3,5,1,52,58,28,0,6,4,0,2,3,0,2,3,1,0,0,19,25,23,1,3,4,0,6,5,8,1,0,20,8,42,15,65,35,14,77,0,4,5,0,8,29,0,11,45,220,61,14,0.09693296411092887,0.0,0.0,0.0,0.0,0.0,0.08592522408395631,0.0,0.09706436161943943,0.0,0.0,0.0,0.0,0.0,0.0,0.0659177395684055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1725817780810602,0.0,0.0,0.0,0.0,0.0,0.0,0.10705484322430757,0.08248281300824521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07739308433550045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09918662162649956,0.0,0.0,0.1717076699484913,0.0,0.0,0.06402330859871118,0.0,0.0,0.0,0.08711709786929572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1172117249675643,0.0,0.0,0.0,0.05064347298740615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0649721225843655,0.1024149985722242,0.0,0.2888289148990315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07901330322078581,0.0,0.0,0.0,0.0,0.0,0.1420696499743773,0.0,0.0,0.0,0.16279855332467535,0.0,0.1058137808725962,0.0,0.0,0.09172031438278204,0.12940701248169395,0.09827481137816436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23211290147676744,0.0,0.14251376374266134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1017148399547665,0.10323044322842208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09163298258769954,0.0,0.0,0.09861567253045496,0.0,0.0,0.0,0.0,0.0,0.0,0.0969591955476518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0770849836653079,0.0,0.0,0.0772430224432401,0.0,0.0,0.0,0.0,0.08018394959017265,0.0,0.0,0.0,0.0,0.07462373148874632,0.0,0.0,0.480267556362606,0.0,0.15482158070480415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07288152555519088,0.0,0.0,0.08924284999889473,0.0,0.0,0.0,0.0,0.0,0.0,0.11304478177466193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1165984207843698,0.0,0.0,0.07997984703275371,0.0,0.0,0.0,0.11803823639453903,0.08715437591672645,0.08985782886064222,0.0,0.10822219275413672,0.11146812493991716,0.0,0.0,0.0705683523387869,0.0,0.0,0.06885839656179689,0.0,0.0,0.3745299048922374 fitness,iNS0MNiA_uK,2018/02/08,"5/3/1 for Beginners FSL Question Obviously the 5/3/1 template is proven to be tried and tested but when running the beginners variant the progression for FSL on upper body lifts seems rather slow. I'm approaching the end of my first cycle and on moving to the next one my FSL for bench will drop by 5kg (50kg --> 45kg). This seems a little counter intuitive, especially considering the fact I was conservative with my training max. Any chance someone could help me see the logic behind it?",6.7531135531135495,7.964657736263739,6.66346153846154,74.3023717948718,65.04395604395604,10.022710622710623,32.74908424908425,10.125756701596842,3.3755919413919417,398,16,69,9,6,126,70,91,0.029,0.904,0.067,0.5267,0,0,0,0,0,0,15,0,0,0,2,2,0,0,0,8,0,5,1,1,0,2,13,9,4,0,2,2,0,0,0,0,1,0,0,0,0,2,3,0,1,4,0,0,3,0,0,0,2,1,1,5,0,11,5,0,15,0,0,1,0,2,4,0,3,7,38,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17920964324359184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2927227585741191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21040750371746625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2334096289946695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2241587415631334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17663880747973754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2641265960378154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28009100703959416,0.0,0.0,0.0,0.0,0.2802674674965584,0.0,0.0,0.0,0.0,0.0,0.0,0.17857495389379932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2952142517034736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20999953253470854,0.4798161816661777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22328837099782425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17891977751744406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PlombCrazy,2018/02/08,"Missed a set on Juggernaut Method 3 wave, last set. I was doing 295xAMAP. That's 90% of my 325 max. I could only complete one rep at 295. My next rep was terrible form. Since I did less than 3, my next working max will be less than currently at 325 according to the book. Should I have continued adding weight to get an actual 1rm after finishing that? Should I drop weight? I couldn't find anywhere in the book that says what to do if you don't finish a set. Tldr my working max went down after 3 wave. How should I correct?",1.3932625318606642,3.5778794392523388,2.870926083262532,91.8048088360238,81.71028037383178,6.507731520815634,20.942225998300763,7.686295010490155,0.7825214953271029,408,12,88,7,11,133,69,107,0.081,0.919,0.0,-0.787,1,0,1,0,0,0,14,0,1,0,2,1,2,0,0,5,0,14,2,0,1,1,9,17,2,0,6,1,0,2,0,0,4,0,1,0,0,4,0,2,0,1,2,0,1,2,2,0,1,4,3,12,0,13,6,3,19,0,1,0,0,2,5,0,1,9,54,16,4,0.0,0.0,0.21685047843630167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23298894461759626,0.0,0.0,0.17742116296906474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2031011336105221,0.0,0.0,0.0,0.0,0.0,0.11609853711562786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1811354627848677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4726578581760549,0.0,0.0,0.0,0.0,0.0,0.0,0.15057911641558505,0.16900506125080592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17671485206691565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18381913203084005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5411977402309089,0.0,0.20599618990785432,0.0,0.0,0.0,0.0,0.0,0.3235513676256261,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheDudeWeapon,2018/02/08,Balancing job and lifting. Alright guys I need some advice. I’m gonna spare you the details but at the beginning of December I quit my job and left my apartment to go back to my parents place and I’ve been without a job the whole time because I’ve been focusing on getting into a good mental state. They’ve been supportive and I’ve started lifting which has really helped. Basically now that everything is in check I gotta get a job. I’ve been looking at where my dad works and it’s pretty physically demanding but has nice pay. Does anyone here who has a job like that have any advice on how to fit in lifting when you’re pretty tired from the job?,3.760227272727272,5.165329113636363,5.023151515151518,82.5597272727273,72.25757575757575,8.31030303030303,29.10909090909091,8.841846274778883,2.3097672727272727,521,21,103,10,10,173,86,132,0.056,0.75,0.194,0.9645,7,0,0,0,0,0,7,0,1,0,2,6,5,0,0,8,1,9,1,0,1,0,12,20,9,0,1,3,2,0,1,0,2,1,0,0,1,5,6,0,0,0,0,2,1,1,0,0,0,4,1,8,5,13,14,2,20,0,0,1,0,6,12,0,1,7,58,13,8,0.0,0.0,0.0,0.0,0.0,0.2439962785650337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08489961195021453,0.0,0.0,0.0,0.0,0.08729527824595304,0.0,0.0,0.0,0.0,0.0,0.0,0.09599892515589413,0.0,0.07610500835765348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10925364129268324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11220360181885064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13045384239792002,0.0,0.07095290133084113,0.10471496417633372,0.0,0.0,0.0,0.12361724222474765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08368169222899569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7433427904454634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13564562545606362,0.0,0.0,0.06099348587952597,0.0,0.0,0.0,0.10483925946048316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12581547918729113,0.0,0.0,0.0,0.0,0.0,0.0,0.09257178247106493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13862679141734358,0.0,0.0,0.0,0.0,0.13043757592885832,0.0,0.0,0.0,0.0,0.2540266818875561,0.0,0.0,0.0,0.0,0.0,0.13278916805037536,0.0,0.0,0.07997959231916693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08836669425176867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14167384607646116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07279875014301583,0.14349219726796067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13938618389201202,0.0,0.12034716086808335,0.0,0.09088942929105882,0.0,0.0,0.0,0.0,0.0,0.0 fitness,smithrereen,2018/02/08,"Lift Weights, Eat More Protein, Especially if You’re Over 40 [Article](https://www.nytimes.com/2018/02/07/well/move/lift-weights-eat-more-protein-especially-if-youre-over-40.html) [Literature Review](https://www.ncbi.nlm.nih.gov/pubmed/28698222) > A comprehensive literature review finds that eating more protein, well past the amounts currently recommended, can significantly augment the effects of lifting weights, especially for people past the age of 40. > Past studies have indicated that, in general, people will gain more strength and muscle mass while weight training if they up their intake of protein than if they do not. But many of those studies have been relatively small or short-term and often have focused on only one kind of person, such as young men or older adults, or one kind of protein, such as whey shakes or soy. > Tthe sweet spot for protein intake turned out to be about 1.6 grams of protein per kilogram of body weight per day, ie, about 130 grams of protein a day for a 175-pound man. (A chicken breast has about 45 grams of protein.) > That number is considerably higher, however, than the protein levels called for in the current federal recommendations, which suggest about 56 grams of protein a day for men and 46 grams a day for women. > Any type of and time for protein was fine. The gains were similar if people downed their protein immediately after a workout or in the hours earlier or later, and it made no difference if the protein was solid or liquid, soy, beef, vegan or any other. >Questions remain about how more protein affects body weight or metabolism.",14.904888059701493,11.726557026119403,12.077671641791046,56.20538805970151,51.5,14.302089552238805,49.18805970149253,11.979248473330829,5.912042089552237,1305,60,191,24,10,391,152,268,0.008,0.894,0.098,0.9616,3,0,0,0,0,0,83,0,0,4,4,10,7,0,1,15,0,13,10,3,4,0,30,15,24,0,5,16,0,5,0,0,1,0,0,0,6,7,6,7,0,3,1,0,1,2,1,1,2,5,6,4,6,38,8,5,29,0,0,0,1,12,11,0,15,17,111,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14104679135979092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2303871884770497,0.0,0.0,0.10589505982525813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26752624995336544,0.0,0.0,0.0,0.0,0.10835032772766448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3183502988232205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09478508190210708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10212917166164702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2159869438651377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09812878999573092,0.0,0.1051412480702124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11022268979680036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1405472596678675,0.07887281714166837,0.0,0.0,0.0,0.0,0.29699632170178386,0.21568931208934755,0.09055177020734438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11617405797147462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06047159631716996,0.0,0.0,0.0,0.0,0.0,0.11280196331282137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6314276934489302,0.18648766108344056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,EkiNikE,2018/02/08,"Should I stretch before working out at the gym? I briefly overheard someone say that stretching before you workout is an outdated practice. I’m assuming they were going to lead into how warm up exercises are more beneficial than stretching but I don’t know what they were talking about. Before I workout at the gym I do some stretching (mainly legs/hips before squats) and I do some warm up exercising. Should I only stretch after exercising?",4.911170886075952,7.922844974683546,5.289098101265825,74.73086234177218,73.9367088607595,6.987974683544303,33.925632911392405,8.07648339933343,3.1298974683544305,359,19,54,6,8,114,53,79,0.0,0.913,0.087,0.6436,0,0,0,0,0,0,8,0,1,2,2,2,2,0,0,3,0,9,3,0,2,0,12,12,3,0,2,1,0,2,0,0,2,3,1,0,0,2,3,0,0,2,7,0,2,1,0,0,0,2,3,10,2,10,8,4,14,0,0,0,0,5,11,0,3,1,41,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8697476136431244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14522338337408675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14043240773660273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19434180620023728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20320742632746655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2165094351632603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20538504573616487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1860286216210028,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JustSomeGoon_,2018/02/08,"Newborn is killing my gym time. How did you ladies and gents adjust? My wife gave birth to our first child less than 2 weeks ago and I've only been able to make it to the gym once since then. It's also affecting my sleep and recovery. I'm currently doing the PHUL 4 day a week program but I don't think going to the gym 4 days a week is feasible right now. Considering changing to a 3 day, full body workout for a few months. Any advice?",1.8289130434782592,3.4840960217391337,3.388478260869565,91.25163043478264,77.91304347826087,6.773913043478261,22.369565217391305,7.6454224807358475,0.7723652173913043,342,10,77,5,8,113,70,92,0.038,0.962,0.0,-0.4696,1,0,0,0,0,0,8,1,1,0,1,3,1,1,0,7,0,6,2,2,3,0,9,11,7,1,0,1,1,0,0,0,0,0,0,0,2,2,3,0,0,2,4,0,1,1,1,0,1,3,0,6,0,7,8,3,17,0,0,0,0,6,2,0,0,14,40,8,1,0.2042899440984464,0.0,0.0,0.0,0.0,0.19962976901004031,0.18109070929338056,0.0,0.0,0.0,0.0,0.16337059448760366,0.0,0.0,0.0,0.1389241673876268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22692007402214914,0.0,0.0,0.0,0.0,0.0,0.0,0.2161116729762451,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3952503403742851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17376892208857214,0.0,0.0,0.0,0.0,0.0,0.0,0.11610268309475627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22601655507158155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13636512402312667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16306228433962552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21756212316233586,0.0,0.15537170814431578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1744624960387826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16899075283226725,0.0,0.20443747985288474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13090074731188225,0.0,0.0,0.11912310926001585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4916072117289162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Nizio_Hid-Den,2018/02/08,"What are some essential items i need for my personal home gym? As the title states. There are no gyms within a 20 minute drive of me. And even if there were, i'd prefer a home gym. Not only because i can roll out of bed, and jump straight in exercise. But i don't have to deal with others. Basically, i'm just looking to lose weight. I'm not going for a chiseled, body builder look. I just want as flat-a-stomach as possible. and if i can get some definition as well, that's a +. So, i'm asking what equipment i should get for my gym? Obviously a treadmill. But what else? I was thinking on grabbing a sturdy jump rope, and anything else to exercise cardio. I'd love to hear some tips on getting started as well. Thanks in advance. ",1.1495385906040276,3.3970418859060416,3.009660234899332,90.07140310402686,83.16107382550338,5.8726510067114095,24.077600671140946,7.1686216300943375,1.002452684563758,567,22,120,8,16,189,94,149,0.035,0.856,0.108,0.8458,0,0,0,0,0,0,26,0,0,0,2,8,5,0,0,7,0,9,6,1,0,1,23,26,14,0,6,8,0,2,0,0,1,3,1,3,1,5,6,1,0,2,6,0,5,4,1,2,0,2,5,10,4,21,23,4,14,0,1,2,1,5,7,0,5,1,75,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1492665648830423,0.0,0.16957294922500654,0.0,0.0,0.0,0.0,0.11057221612871516,0.0,0.0,0.0,0.0,0.0,0.0,0.201480766853792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1870026826035684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30305218068565315,0.0,0.0,0.0,0.0,0.11980481940574204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28430265171228153,0.0,0.10308677063727296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20443704271157945,0.0,0.0,0.0,0.3638931661800077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3046398523829401,0.20292636165503197,0.0,0.0,0.16370941860170227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13449662985000682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13795346682834572,0.0,0.0,0.0,0.0,0.0,0.0,0.1583806827276035,0.0,0.0,0.0,0.20448729968316984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12838709864492184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16699736020182088,0.0,0.0,0.0,0.11622586967584975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1069871242103618,0.0,0.0,0.22088126814653108,0.32617852765371635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Moocows4,2018/02/08,"PPL struggles. Hey Y'all, I've slowly been going to the gym more often over the past two years. I started not being able to do anything besides the bar but I'm still so weak. I've been doing PPL for awhile and I've been improving the accessories but not really the main lifts. I can squat 185 5x5, Deadlift 195 1x5, but my worst lift always is the Bench Press & it's so embarrassing ( I have minor scoliosis which I think is a part, when I stand up straight my body looks weirder than if I slouch a little 85 5x5 I like to do 15 min of HIIT two days a week and ab exercises two other days. What am I doing wrong? when I do the EC stack I can lift a lot easier but I hear it's not good for the heart. 19yr Male 5'7 150 pounds",0.9053763440860224,2.768916096774195,2.8283870967741964,93.18924731182794,81.58064516129029,5.9397849462365615,18.075268817204304,7.03164865440522,-0.032944086021505566,565,12,131,7,15,189,102,155,0.161,0.7609999999999999,0.078,-0.9378,0,0,0,0,0,0,14,0,1,0,0,6,7,0,2,12,0,15,5,2,0,0,13,21,11,0,1,8,0,1,1,0,0,2,1,0,1,5,2,1,0,1,3,0,1,3,5,0,3,3,3,14,2,9,17,5,16,0,0,1,0,4,4,0,3,11,79,19,0,0.18636644326012305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1550718102969167,0.20192796340926572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15336370335299698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2070111051548004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2403818763832103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10591634452109824,0.1563153305105803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21004852625468695,0.2208451325826847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09104923044423208,0.1867881363680136,0.0,0.0,0.15650087475037022,0.0,0.0,0.1584420855326776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20181669677339692,0.1779078578943969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11939111573795096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13191112776233432,0.0,0.14883248232688312,0.0,0.0,0.19483067098852766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11941609169392853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5461588048853944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14949191933270675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20376244941054847,0.0,0.12001387919566148 fitness,cabbageseverywhere,2018/02/08,"Questions about form for work-related lifting Sorry if this is the wrong place to ask this, but what it boils down to is form questions. I recently got a new job in a restaurant that involves carrying trays of dishes back and forth across the restaurant. I’m already noticing shoulder and back pain, and a lot of other people who work here complain of the same issues. When I ask about it, my coworkers just say “You get used to it,” and “Yeah, I have that problem.” What can I do to improve my form when lifting trays to prevent injury and pain? Just to give an idea of what the “lift” is like: the tray starts at about waist height, hand slides between the tray stand and the tray, and you have to get the tray at least to your shoulder and ideally above your head military-press style. Carry it for about 30 yards, then reverse this to get the tray back onto the stand. The tray gets up to a max of about 60 pounds, which is about half my weight, so it takes some leaning and adjustment to keep me from tipping over. This is where my back usually starts to hurt. I also have trouble curling weight over 30 pounds so I have to get lower down in sort of a lunge to get the tray up. Any form is acceptable so long as the tray doesn’t tilt at all (things slide off very easily) and the motion can be performed very quickly and silently, for six to eight hours, in what is essentially a suit and tie and Oxford shoes. I think a lunge is better than a squat because it looks better and the shoes and pants aren’t great for squatting in. Any advice is appreciated.",6.362701666986013,5.984453371335508,5.866621958229548,85.16653190266335,65.77524429967426,8.787047327074152,30.11094079325541,7.928766900206844,1.7584743820655302,1223,37,254,12,17,375,161,307,0.099,0.784,0.117,0.8047,3,0,0,0,0,0,30,0,4,0,5,21,13,0,0,24,1,19,15,9,1,1,35,37,25,0,3,4,0,3,1,0,0,2,1,1,0,20,15,5,2,6,1,0,3,2,7,0,3,1,5,16,6,51,35,9,39,0,1,1,0,13,19,0,6,16,175,36,2,0.0,0.0,0.0,0.0,0.0,0.11067735965008166,0.0,0.0,0.0,0.0,0.124986353948484,0.0905747981977716,0.0,0.0,0.0,0.15404275739331444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2117675325013454,0.0,0.0,0.3483629382541832,0.0,0.06904286762658496,0.0,0.0,0.0,0.0,0.2003403394110586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35504525522412045,0.10865029254796864,0.0,0.0,0.09058518570909804,0.12487067635951365,0.0,0.0,0.0,0.0,0.0,0.0,0.1162384841523496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11153929175832457,0.0,0.12124826633617655,0.1278579074112112,0.0,0.11821508060155304,0.11239408765476944,0.10067160018809443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.055333614206752736,0.0,0.0,0.10023244015922388,0.09511073277835604,0.0,0.0,0.09629047046529868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10938820060968857,0.0,0.0,0.0,0.0,0.12894842398607698,0.0,0.0,0.0,0.0,0.2410354253404352,0.0,0.0,0.0,0.0,0.0785209316099858,0.0,0.11833366138094804,0.0,0.0,0.0,0.0,0.0,0.0,0.10837550160881568,0.0,0.0,0.2537565307933459,0.0,0.0,0.0,0.0,0.0,0.11183159509674824,0.0,0.0,0.0,0.0,0.09006971048438413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12678644106682066,0.16033346833501047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08515819287084575,0.0,0.0,0.0,0.0,0.0,0.07524559017143005,0.07257308947731635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09782115776457448,0.12474101409457072,0.1869044092453381,0.0,0.0,0.0,0.2758428236634162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16491074557690014,0.0,0.0,0.0,0.1238331473038883,0.0,0.0 fitness,kiingchrissy,2018/02/08,"Is there a way to maintain weight without obsessing over calories? Right now I'm cutting for summer and once I reach my goal weight I want to develop the eating habits to maintain my weight. I don't care about bulking/cutting. I just want to maintain while still working out for fun and health purposes. Anyone have any tips for this? As a kid I was taught very bad eating habits and that's why I'm counting calories right now.",3.9627882960413103,6.00254459036145,3.8198278829604138,88.7951807228916,72.97590361445782,6.1886402753872645,28.72461273666093,6.868970318607317,1.4337793459552493,343,14,65,3,7,104,56,83,0.099,0.784,0.117,-0.306,0,0,0,0,0,0,7,0,0,0,2,6,5,1,1,3,0,4,6,0,0,0,8,10,5,0,2,2,0,3,0,0,0,1,0,0,1,2,4,5,0,0,0,0,0,2,3,0,0,2,3,7,2,12,8,0,10,0,0,0,0,1,4,0,0,5,37,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12210450231784285,0.0,0.0,0.0,0.0,0.12555000264512722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1499220854111189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18306970621148272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.367462026143166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1908600459265736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19122169505488265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.306680351626732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14339396484010178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1481528262548676,0.2118140217043589,0.14252350456459947,0.0,0.6559539300255033,0.0,0.0,0.1620217135884535,0.0,0.0,0.1730859522865647,0.0,0.13071919028376033,0.0,0.0,0.0,0.0,0.0,0.0 fitness,StopTheHateSeparate,2018/02/08,"Workout help Reality finally struck me about a month ago when I topped the scale at 270lbs. (I normally walked around about 240, but still completely overweight) &nbsp; So I decided to do keto to get my body weight down a little before starting the workout process. That way there would be a little less wear and tear on my back/knees. &nbsp; Now, that I've felt ive lost enough to get into a gym and have myself pretty locked in with my diet also, I was wondering if I doing keto (I eat 1300 calories a day/10g net carbs) would still be safe while doing a hour long workout as well or if id need to add more calories/carbs. As well as if I could use any pre-workouts (if you had any recommendations on those) &nbsp; thank you in advance",6.5975,6.108407891156464,6.908222789115647,78.2619260204082,65.3265306122449,10.07108843537415,31.980442176870746,9.516144504307137,2.6978442176870736,588,20,116,10,8,191,101,147,0.031,0.84,0.129,0.9337,0,0,0,0,0,0,26,0,2,0,3,12,5,0,0,8,0,12,6,2,1,0,22,21,15,0,9,6,0,2,0,0,2,1,0,0,0,3,6,4,1,3,4,0,2,0,1,2,0,4,2,15,4,18,12,3,25,0,1,0,0,3,11,0,6,11,76,18,0,0.0,0.0,0.0,0.0,0.0,0.0,0.12735846979386795,0.0,0.0,0.0,0.0,0.11489617001580915,0.0,0.4670126614406359,0.0,0.1954067046831327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12790045882936907,0.0,0.0,0.0,0.1104765568824756,0.0,0.0,0.0,0.12225612398472985,0.0,0.0,0.0,0.0,0.15958959742187367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15063961822565794,0.0,0.0,0.11471212206518427,0.0,0.0,0.0926579442460929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14701452907508925,0.0,0.0,0.0,0.1484538088576186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1379497201207614,0.15738801429863747,0.0,0.0,0.0,0.0,0.0,0.0,0.15012763233345894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09630175771807424,0.0,0.0,0.0,0.14149010193017128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2879984961566404,0.0,0.12714710620152325,0.0,0.0,0.15683731242725682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11467933995963656,0.0,0.0,0.10653256560184356,0.0,0.0,0.0,0.0,0.14077016719721114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14616826764280738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10169330654659378,0.0,0.2294767318891792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1322758588886254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1240883402149093,0.0,0.0,0.0,0.11404185692663908,0.0,0.17495641500668824,0.25836064021778554,0.0,0.0,0.0,0.0,0.0,0.1558084925993845,0.0,0.0,0.0,0.2041239953008686,0.0,0.0,0.0 fitness,notorious_dick,2018/02/08,"Does cutting lower your metabolism? I have been cutting for about 2 weeks now. I am eating 1500 calories a day while my tdee is 2000-2100. Will this affect my metabolism to where when quit cutting I will gain the fat back more quickly? If so, how would I prevent this? Thanks!",2.2710062893081755,4.923799528301892,2.9946226415094337,89.3257704402516,82.01886792452831,5.0427672955974865,23.927672955974842,6.42735559955562,0.6985371069182396,217,8,42,2,6,68,44,53,0.123,0.713,0.16399999999999998,0.6452,1,0,0,0,0,0,8,0,1,0,2,8,4,3,0,2,0,7,2,1,2,0,5,8,5,0,2,1,0,0,0,0,3,1,0,0,0,2,0,2,1,0,0,0,0,0,3,0,0,1,0,7,1,3,4,1,8,0,0,0,0,1,1,0,1,7,31,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3153131732787104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2644567431694807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3588489378637048,0.0,0.0,0.0,0.0,0.41959687185087136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4361525286560259,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3775309621452855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3289278435771762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2912970249838364,0.0,0.0,0.0 fitness,snizzator,2018/02/08,"Gaining muscle and mass but not strength? I have been strength training for about three weeks. I eat very well including 200 g of protein per day (body weight is 135 lbs) along with other macros I split my training into upper and lower body days which I do 4 per week (A day, B day, off day). I also do about 60 minutes of cardio on a daily basis too. I have gained about 11 pounds since I started exercising. I know that some of it is muscle because I can feel my arms and legs are stronger. But my resistance has not gone up at all in the last three weeks. I am doing basically the same number of reps at the same resistance as when I started. Is this normal? Will the strength come later?",2.6821739130434783,4.54928642028986,3.602246376811596,89.71902173913048,76.10144927536231,6.049275362318841,23.818840579710145,6.816661863887847,0.7164231884057966,538,17,111,5,12,172,94,138,0.093,0.809,0.098,-0.3456,1,0,0,0,0,0,16,0,0,0,5,7,4,0,0,6,0,14,8,4,0,1,18,20,8,0,1,4,0,2,0,0,1,2,0,0,0,5,7,2,0,2,1,0,2,2,0,1,2,2,2,14,4,18,17,4,24,0,0,0,0,0,9,0,1,13,74,19,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14188639935044528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10815639762150284,0.0,0.0,0.0,0.0,0.0,0.0,0.3941574962657348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15283559432036034,0.0,0.0,0.0,0.0,0.0,0.0,0.5721209888233647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1815496737601925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08971121562166433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09750792755000584,0.14462474058715535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17383845046204952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1467674737800556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2511641093337039,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1463938875835969,0.0,0.0,0.4269579686950373,0.21605538082901765,0.15952603541673102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,i_am_not_sam,2018/02/08,Is there ever a point when stretching is no longer needed? Does a muscle group that is/was tight ever become permanently loose with proper stretching? I feel great when I stretch regularly but it seems like the tightness comes back if I get lazy for more than a week.,5.073,7.115572900000001,4.625,84.1675,70.0,6.6000000000000005,24.5,7.1686216300943375,0.9947999999999996,215,6,39,2,4,65,41,50,0.135,0.75,0.114,0.168,0,0,0,0,0,0,4,0,0,0,0,6,2,0,0,4,0,2,0,0,0,2,11,7,4,0,2,2,0,3,1,0,0,0,0,0,0,2,2,0,2,2,0,0,1,1,0,0,0,0,3,3,2,3,7,1,11,0,0,0,0,1,4,0,2,7,24,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2268442383184888,0.0,0.0,0.3258150199441565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25412472214924803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2581649638505194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5337063003868461,0.0,0.0,0.0,0.0,0.0,0.0,0.14916576105785884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15413038461847514,0.0,0.0,0.0,0.0,0.3252492197826185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1441268308396375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2187459437731448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27887950839177905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2685657379259491,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2366389750296091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Imnotcreative69,2018/02/08,Does 2 minutes of squats every 30 min help? I just started an 8-5 office job but want to be active during the day. I usually take a 10-15 min walk during lunch break but don’t have much time other than that. I started Monday and have been doing 2 minutes of squats/calf raises every 30 minutes and am wondering if doing so will help at all? When I come up from a squat I do a calf raise then come back down. Thank you! ,2.1265810593900483,3.343472573033708,3.820256821829858,90.31876404494385,76.07865168539325,5.984590690208668,20.579454253611555,6.18269132825596,0.09712070626003212,325,7,71,2,7,109,65,89,0.0,0.83,0.17,0.9232,1,0,0,0,0,0,9,0,1,0,0,4,1,0,0,5,0,10,1,0,0,1,11,18,8,0,2,4,0,0,0,0,1,0,0,0,0,2,4,1,0,1,0,0,3,1,0,0,0,1,0,6,1,8,15,2,18,0,0,0,0,3,3,0,2,11,43,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18435625554037435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4130541958037023,0.0,0.0,0.0,0.0,0.0,0.0,0.1546216874359171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20981060131831752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40400667213177205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32140450346849503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.237919145460774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17624699506184294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3393986513970249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1802653938439228,0.0,0.0,0.22073354502743506,0.0,0.0,0.0,0.0,0.0,0.0,0.13980265885884946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26405548633884235,0.0,0.14141329641800038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2600033082816781,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Taptronic,2018/02/08,"Ways to reduce leg muscle mass? Hey all. I started working out a year ago because I realised how unhealthy I was. At 25, I was 6'1"", 215lbs, 23% body fat. I was a competitive speedskater until I was 21 or so, and I've retained the same muscle mass in my quads and hamstrings (and glutes, I was basically thicc boi). I'm down to 196 now, at 19% or so body fat. My waist has slimmed and my shoulders broadened, but my legs have too much muscle mass compared to my upper body. Is there any way to reduce leg muscle mass/volume without gaining fat? ",3.593055555555555,4.819189787037036,4.534259259259262,86.5991666666667,72.42592592592592,6.140740740740743,28.314814814814817,5.985473137389443,1.1186814814814818,419,16,84,2,8,136,70,108,0.056,0.919,0.025,-0.6157,0,0,0,0,0,0,21,0,0,0,2,6,0,0,0,3,0,8,11,11,1,1,13,10,11,0,0,4,0,0,0,0,0,3,0,0,0,0,5,4,1,0,0,0,0,1,0,0,0,5,0,12,0,11,5,3,16,0,0,0,0,1,9,0,2,5,50,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.20801516786565388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15957932967679705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14304878361379475,0.0,0.0,0.0,0.0,0.0,0.0,0.7819752455659972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17250478427108965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1660961400238307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37253016702698943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2262073856249925,0.0,0.17083793279855106,0.0,0.0,0.0,0.0,0.0,0.1511156975293298 fitness,stoptakingmylogins,2018/02/08,"Need advice on incorporating sprinting into a bulk. I am 22 years old, and have been working out for about 3 years off and on now. I am 6""5, began at 134 pounds, and in December of last year, I peaked at 176 pounds. I stopped working out at the beginning of December, and because of poor lifestyle, I'm back down to around 156-160 depending on the day. Here's the thing, a few weeks ago I discovered that I have a passion for sprinting. I have some cross country experience from high school, but that's really the depth of my experience. I am naturally very quick (proportionally long legs), and good sprinting form, luckily, comes very naturally to me. Lifting weights is also a passion of mine, and I want to continue to work towards my goal weight of 200-210 pounds. As far as diet goes, when bulking without sprinting, I would eat 3,000-4,000 calories every day, depending on the day. I haven't consistently been sprinting because I'm still attempting to get a plan together that I can execute without dedicating my entire life to it (I work and go to school). I plan on eating 4,500 calories consistently. My current planned routine is * Monday - Chest/Triceps, light running/jogging; eventually add deadlift/leg workouts * Tuesday - Back/Bicep, light running/jogging * Wednesday - Sprint training * Thursday - Chest/Triceps, light running or no running * 1Friday - Back/Bicep, no running * Saturday - Sprint training * Sunday - Rest Notes: For Thursday, the idea is to run or not run depending on how I feel, so every week I can have either 2-3 days off so I don't overwork myself. For Saturdays, the plan is to initially begin doing Deadlifts and Leg workouts and sprint just once a week, and gradually get myself to a point where I can sprint twice a week comfortably. When I get more advanced, I may consider sprinting 3 times per week. I have a job (20-30 hours a week) as a barista, and am on my feet the entire time. For days where I work, should I skip sprinting? Or is it alright to be on my feet from 4-8 hours and then also run? It's been difficult to find any very consistent answers/literature on the topic online. Everything I search tends to yield fatloss results. I do understand that sprinting will burn around 600 calories per session, if not more, and that my metabolism will be faster for a period after. Will sprinting impede with my bulking in any way? or will bulking interfere with my sprinting? Also, I should mention - though I do have some running background, I have run a total of less than 50 times in the last 3 years. I typically only lift weights. ",5.185412276683461,7.143281737288138,5.660135135135139,77.20341731562074,69.55084745762713,8.32304168575355,34.155061841502516,8.918530864059932,3.1871246449839665,2028,101,347,38,37,651,233,472,0.029,0.912,0.06,0.9382,2,0,0,0,0,0,95,0,0,0,12,20,6,0,0,23,1,37,13,4,5,1,55,52,32,0,6,12,0,4,0,0,8,1,0,0,0,9,22,6,3,4,2,1,12,8,1,0,1,4,7,42,5,62,38,10,92,0,0,0,2,1,30,0,11,49,225,51,10,0.0,0.0,0.0,0.0,0.0,0.08221593675039213,0.07458077207212221,0.0,0.0,0.0,0.0,0.2018486500767014,0.0,0.0,0.0,0.11442963257115787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14979631874208188,0.0,0.0,0.0,0.1940843099363652,0.0,0.10257606534524548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.072475018837757,0.0,0.0,0.0,0.0,0.0,0.0,0.2713011954239886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1721826134058582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14177505746604135,0.0,0.07561528630319693,0.1646007258531876,0.0,0.0,0.042541281506123914,0.0,0.0,0.0,0.07689804206618216,0.0,0.0,0.0,0.0,0.0,0.13187149720286798,0.0,0.047815969017071885,0.07056860803101439,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08889345063352537,0.0,0.0,0.16571243451016282,0.0,0.0,0.09497839180472242,0.0,0.0,0.08349119667254129,0.0,0.0,0.0,0.0,0.1371628231639423,0.0,0.0,0.0,0.0,0.0594271749132093,0.0,0.0,0.0,0.07445699812971762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.062385179456608486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08828573187783237,0.08960123455483236,0.0,0.06398860547171692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07953495218103247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05389915897165739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1702986139415072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06719047372578595,0.07034078858265855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05589568365056002,0.0,0.0826623998391452,0.0,0.1471797227186934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08758770298800399,0.0,0.0,0.0,0.20826103645949395,0.04962511663566077,0.06678259994716704,0.4049290606904264,0.3073619963702883,0.0,0.0,0.0,0.0,0.0,0.16220664715396274,0.0,0.30625711235514713,0.0,0.0,0.059767227074198175,0.0,0.0,0.21672122296838706 fitness,keystonerose,2018/02/08,"Seeking plan/routine based on equipment that I possess I’m not sure if this is the right place to ask but I own the following equipment:- nordictrack treadmill concept 2 rower half rack with Olympic bar and weights a pool hybrid bicycle And kettlebells. I am not very fit. I am overweight but I have my nutrition and sleep in check and this is now improving. I just need to move now but have no direction (plenty of motivation). I started running in the middle of last year and have done a 5k event, a 10k event and a 10k trail event. I have a 12k trail event in April. I thrive on structure and want to know if there is somewhere I can input equipment I own and it spits out a plan based on my fitness level. I’m willing to purchase any apps, books or gear recommended. I am willing to pay someone (a PT?) to construct, adapt and maintain a plan for me but don’t know where to start. Is this something I should be googling in my area? If so, can anyone help with precisely what I search for. Thanks so much :)",2.290326633165833,4.626816060301512,3.1146206030150765,90.45434296482412,79.35175879396984,6.19105527638191,27.03542713567839,7.365786028017652,1.4286400000000006,792,34,161,11,20,250,119,199,0.064,0.8220000000000001,0.115,0.9013,1,0,1,0,0,0,25,0,0,0,3,7,2,0,0,11,0,19,5,2,1,2,31,30,19,0,6,11,0,1,0,0,3,1,0,0,0,6,12,3,0,3,3,3,3,4,0,0,1,1,1,18,2,21,25,3,30,0,0,0,0,2,16,0,4,11,106,24,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1593444138417952,0.0,0.0,0.0,0.0,0.16384073641484595,0.0,0.0,0.0,0.2190558901188217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2397888762471325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15705855293352886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2575503139491938,0.19100061030391752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24904316827648265,0.17225084094697035,0.17374397923976306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24481265110512754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20010646593338727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2344874258166912,0.0,0.19853705386810916,0.18038960120017705,0.0,0.0,0.33170326165783226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22084213423933124,0.0,0.0,0.0,0.0,0.2157287206107561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19333705809746804,0.1382069477016424,0.0,0.0,0.28533644679500114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15089324095967954 fitness,GoinStraightToHell,2018/02/08,"Targeted Exercises During a Cut Heya Folks! So I've been bulking from 160-175 over a few months. I've been following [Ivysaur's 448](http://i.imgur.com/SKruJBF.png) during this time. Great gainz but it's about time to start cutting for swimsuit season. I really want to split my chest exercises into inclined and dips, as well as some more arm raises to round out my shoulders. My question is, should I start adding these more targeted exercises when I'm on a cut or will they be pretty much wasted until I can get more calories to build those muscles? I guess it would at least grease the groove but if I understand correctly I won't really gain muscle until I'm not at a caloric deficit. Thanks fit family!",5.579999999999997,7.437089727272728,5.470121212121214,79.35518181818183,68.39393939393939,8.916363636363636,29.10909090909091,9.3871,2.652494545454545,572,21,101,12,10,178,96,132,0.104,0.736,0.16,0.8281,0,0,0,0,0,0,22,0,0,1,1,4,6,3,0,5,0,9,6,3,0,1,16,19,11,0,4,5,0,1,0,0,4,3,0,0,0,5,3,0,0,2,3,0,1,2,3,1,0,2,2,10,3,17,12,7,17,0,0,1,0,2,7,0,5,9,62,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2382521035955616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13204141071315045,0.0,0.0,0.0,0.0,0.2786365966694707,0.2784114667757603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20172731152236495,0.0,0.18578621587920285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2571180796108802,0.0,0.0,0.0,0.0,0.2831163335711472,0.0,0.0,0.0,0.3238116410821437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3577683188041449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2326805630578787,0.0,0.0,0.0,0.0,0.0,0.0,0.2947387210785977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2631016734238369,0.0,0.0,0.0,0.0,0.1490671725057529,0.0,0.0,0.0,0.2272353388704316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17953270747695793,0.0,0.0,0.0 fitness,Ikilledkreacher,2018/02/08,"Powerlifter trying to get a decent body Current 6'1 body weight 135kg. 24m Squat 195kg x 2 Deadlift 230kg x 1 Bench 125kg × 1 No belt just chalk on dead. Just finish first month of a bodybuilding split and quite frankly it has bored me to tears. Would 531 with 10km of rowing be a good alternative for cutting.",-0.1365151515151517,2.1694638333333347,1.5730303030303041,96.84621212121212,92.48484848484848,4.751515151515153,17.939393939393938,6.42735559955562,-0.16826060606060533,247,7,56,3,9,80,55,66,0.2,0.7509999999999999,0.048,-0.7964,2,0,0,0,0,0,4,0,0,0,2,2,3,1,0,3,0,3,3,2,0,0,5,4,1,1,1,2,0,1,0,0,1,0,0,0,0,1,2,1,0,0,0,0,0,1,2,0,1,0,1,1,1,7,2,0,5,0,0,0,0,0,1,0,0,4,20,2,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6743706576195742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2582069100049669,0.0,0.0,0.0,0.0,0.1585969132373223,0.0,0.0,0.2546106696875355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24229769093132297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32287208681677554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2060964590066803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.369652767313304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2156394200667905,0.0,0.0,0.0 fitness,Baelarion,2018/02/08,"Going from a steep deficit into maintenance / slow bulk So I've been cutting (around 400-500 cals deficit) for the last three months and lost around 12 kg (from 67 kg to 55 kg; I'm 165 cm). I leaned up quite a bit, but I'm still not exactly where I want to be. However, I'm going to start the P.H.U.L. routine once my semester starts in a week and want to have as much energy avaiable as possible to get into it as quickly as possible and achieve some good results. Coupled with that is the fact that I'm sick of cutting and really need a change in my eating habits lol. I planned to slowly increase my caloric intake over the next week: -400 cals for Sunday and Monday, -300 cals for Tuesday and Wednesday, -200 cals for Thursday and Friday, -100 cals for Saturday and Sunday, then start even on Monday on my first day of P.H.U.L. In the course of the following weeks I thought on increasing my caloric intake for about 50-100 cals, while trying to keep around the same body fat percentage. After around 10-12 weeks I plan to ""finish"" my cutting process and cut down to the body fat percentage I didn't reach in my current cut. So you could say I'm taking a break from my cut now and resume it in a few months, while trying to muscle up a bit more and not gain additional fat in the meantime. My questions are: is this a valid strategy in the first place? How did you undertake similar situations? Should I keep doing HI-IT, even if I'm not on a caloric deficit anymore? Can I expect some results (e.g. muscle gains) with this approach? What would you do differently than I planned? ",7.219048387096772,6.343252670967742,6.887540322580644,80.19131048387098,64.2258064516129,10.201612903225808,34.858870967741936,9.354420925462401,2.921629032258064,1248,48,250,19,16,392,167,310,0.11,0.848,0.043,-0.941,3,0,0,0,0,0,51,0,3,0,10,14,8,6,0,19,1,14,7,5,3,2,44,35,23,0,8,5,0,0,0,0,2,4,1,0,0,7,20,4,2,2,0,0,6,4,7,0,3,5,1,21,1,52,26,10,62,0,1,0,0,5,23,0,4,32,150,28,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11231026769578507,0.0,0.0,0.0,0.4032541887780694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2472720689778084,0.2515830444816153,0.0,0.0,0.0,0.0,0.0,0.0,0.11979996232081268,0.0,0.0,0.0,0.0,0.09041825211143176,0.12530528786816625,0.0,0.07303473436058919,0.0,0.0,0.0,0.0,0.11831866824062598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1158796168586377,0.0,0.0,0.0,0.0,0.0,0.14959671675033345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1926551216049069,0.0,0.0,0.0,0.0,0.059166711698984825,0.0,0.12872138620319634,0.0949859349806234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20131768974108374,0.0,0.0,0.0,0.092311151986185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12362211944321695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1807848252785498,0.0,0.08324933377491843,0.08397097186635208,0.0,0.0,0.12043911974149192,0.0,0.0,0.0,0.0,0.0,0.1206040090215246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11831866824062598,0.0,0.0,0.2553372126553829,0.0,0.0,0.0,0.0,0.0,0.0,0.12686218963585635,0.12045177479432947,0.0,0.0,0.07254871751674738,0.0,0.0,0.0,0.0,0.0,0.0,0.09005829845003735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12729400345252145,0.0,0.0,0.0,0.0,0.0,0.0,0.2404697305874112,0.0,0.09043893803077256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08514740313679725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08990520727990785,0.0,0.0,0.0,0.0,0.0,0.1537741122865725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1335916417704908,0.0,0.3633585953081927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0804471861248407,0.0,0.0,0.0 fitness,jarman65,2018/02/08,GBR Cut Routine Been running Lyle McDonalds GBR for two cycles during my bulk and want to do a quick cutting cycle now. I've read his FAQ and the section on modifying for a cut. I'm planning on cutting volume from 3-4x6-8 + 2-3x10-12 to 2x6-8 + 1x10-12 like he recommends in his FAQ. Would I also reduce frequency from 4 days to 3 days? He seems to gloss over this in the FAQ. Thank!,1.3524268502581762,2.743831987951811,3.8198278829604138,88.7951807228916,78.51807228915663,6.670567986230638,23.9053356282272,7.447530270364453,0.963056454388985,297,10,67,4,7,104,59,83,0.095,0.7929999999999999,0.112,0.3164,0,0,0,0,0,0,14,0,0,0,1,3,6,4,0,4,0,3,0,0,0,0,5,7,3,0,2,0,0,0,1,0,1,0,0,0,0,1,2,0,0,1,1,0,1,0,4,0,1,1,0,4,2,13,5,1,11,0,0,0,0,4,6,0,1,5,32,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30170757914087204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4866237759328624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18431805667379414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3773782191316877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3434580127467885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3473451652790127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3685439516643932,0.0,0.0,0.0,0.0,0.0,0.2225272321470455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2680061330952717,0.0,0.0,0.0 fitness,Geodude27051,2018/02/08,"Feeling wasted the day after. Hello reddit. Let me describe my situation. I do fullbody workouts, so I get atleast one rest day afterwards. Fullbody works well for me. I recently got my Deadlift up to 5 Plates and my Bench to 120 Kg, while lifting 2 fullbody days a week. I am also pushing hard to get that 100 Kg OHP. My weight stayed the same at around 90 Kg. My question is: I am hungover the day after my workout. Food and sleep are helping to an extend, but I feel sluggish and wasted. Why does that happen? I am lifting for 1.5 years and this started only recently. I am not cutting. I recomped for an entire year. So no deficit. I get 8h of sleep each night. I mean the gainz are sweet, but I don't like that wasted feeling afterwards. I started actually training to feel energized. Edit: I am also at around 20% - 25% Bodyfat so not very lean. Fighting is good HIIT Cardio (3-5 mins per round). Do you think that might be the problem? I might start cutting then.",1.3442512077294708,3.900259275132278,2.973512767425813,88.38006211180127,85.8783068783069,4.768438003220613,26.206809293765808,6.280692351149826,1.109318196457327,749,34,141,7,23,246,116,189,0.14300000000000002,0.73,0.127,-0.8099,0,0,0,0,2,0,35,0,1,0,1,9,9,3,0,8,0,16,5,2,0,0,22,30,13,0,1,4,0,7,1,0,2,1,0,0,0,5,7,2,0,7,2,0,1,4,4,1,1,1,8,24,5,16,25,3,27,0,0,1,0,5,5,0,3,21,90,29,2,0.0,0.0,0.1277061043724217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20930660235218745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2329965435155723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3375903563786262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11452150866679063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2646786417953612,0.0,0.0,0.0,0.0,0.0,0.15824339672820584,0.0,0.0,0.0,0.20511587530662087,0.0,0.0,0.10976399079767593,0.1046653032713006,0.0,0.0,0.0,0.11572415958130824,0.0,0.1172300165119078,0.0,0.0,0.0,0.0,0.0,0.08771656055088788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13381910626254148,0.0,0.06393440016390281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14255117750359375,0.0,0.0,0.0,0.277655782120601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12280865088690852,0.0,0.0,0.0,0.0,0.0,0.08867802596490182,0.09952930769254813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12522085873393268,0.0,0.0,0.146599601494724,0.0,0.0,0.0,0.0,0.0,0.2584283009299798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14709859755986152,0.2619205398355696,0.0,0.0,0.0,0.0,0.0,0.27788237596124765,0.13948548816260664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08385349502811308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10797795756156307,0.0,0.0,0.10497261915619656,0.1593592405200735,0.1176640347935008,0.0,0.11808599374141852,0.0,0.0,0.0,0.0,0.09527183205172243,0.0,0.0,0.0,0.0,0.0,0.16854651797232828 fitness,Paklay,2018/02/08,"Doing cardio after resistance training. What can I expect? Over the past two years, I've lost quite a lot of weight and have become fairly fit from boxing training and intermittent fasting. I don't compete but my usual routine consists of jogging for 10 minutes, skipping rope for 5 minutes, various calisthenics (jumping jacks, high knees, push ups, burpees, mountain climbers, squat jumps, etc.), 2-3 rounds of shadow boxing, 2-3 of heavy bag work, 3 rounds of mitt work and various ab exercises to cap it off. I was 159 lbs before I started. Reached 125 lbs at one point. 139 lbs now. I'm 5'7"" by the way. I have started doing Strong Lifts to gain a bit more muscle. I understand I need to eat at a surplus in order to build muscle. During workout days (MWF at 3pm), I train fasted. I only eat 1 really big post-workout meal. On days that I don't train, I eat the usual breakfast, lunch and dinner being my last meal before fasting until my post workout meal following day. My questions are: 1) Should I give up boxing completely and stick to resistance training if I want to build muscle? At the moment, I do my Stronglifts workout sets THEN do boxing right after. 2) Should I stop my Intermittent fasting? 3) Should I just eat like a madman, get big THEN do a cut to reveal the muscles I gained? Any advice would be greatly appreciated? Thank you /r/Fitness !",3.6211375126390313,5.8330482286821725,4.7010616784630965,81.33771991911023,74.46511627906978,6.502460397708124,27.88405797101449,7.423996415210882,1.7670982136838562,1065,43,187,13,23,348,158,258,0.028,0.85,0.122,0.9756,0,0,0,0,0,0,51,0,1,0,8,3,6,1,0,10,0,18,14,1,0,0,20,29,10,0,8,3,0,3,1,0,4,2,0,0,0,3,5,11,1,3,5,0,5,2,2,0,2,2,3,24,4,29,21,6,47,0,1,2,0,3,16,0,3,23,102,27,2,0.0,0.0,0.0,0.0,0.0,0.1236702600011482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08606325592856215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13977251694507015,0.21538176193889946,0.0,0.0,0.0,0.13816771663711996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13269284733457545,0.0,0.0,0.0,0.0,0.0,0.24485682973049844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5179985635200612,0.0,0.0,0.0,0.0,0.1411447648447141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06612092898457668,0.12140522660723035,0.0,0.0,0.0,0.13952979236877638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13371466149712005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10316103345435246,0.0,0.0,0.0,0.0,0.0,0.06182946970715244,0.0,0.0,0.0,0.0,0.0,0.13815216607293815,0.1075944308368544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09384058211293524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08575845407215714,0.09625247596245852,0.0,0.0,0.0,0.0,0.12081319585763545,0.0,0.0,0.0,0.0,0.11963748883953768,0.0,0.2424136845252092,0.0,0.0,0.0,0.0,0.0,0.14177306108232274,0.1346091918672359,0.0,0.0,0.08107580193491254,0.0,0.0,0.0,0.0,0.10807918254155968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17915571692861554,0.0,0.0,0.1058075107641669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11651689347264042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12362802378887945,0.13175053924539926,0.0,0.0,0.27876981696447745,0.0,0.07464673297528537,0.10045523806525776,0.0,0.15411261087976447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1842703408082558,0.0,0.0,0.08990262477035511,0.0,0.0,0.0814987064905619 fitness,Deste003,2018/02/08,"Need a replacement for deadlifts Hi everyone. Currently at a gym where I have maxed out on barbells (60) for deadlifts. Only thing they have is a Smith machine and that felt wrong with the lift. Any recommendations on what I can replace it with? Edit: Probably going to have to move gyms. LOL",2.575476190476192,5.5165037962962975,3.5889417989418,83.07166666666667,85.1111111111111,6.789417989417991,26.232804232804238,7.957251820313856,2.125569312169312,231,10,41,5,7,74,44,54,0.058,0.8759999999999999,0.066,0.1111,1,0,0,0,0,0,8,0,0,1,0,1,1,0,0,4,1,5,0,0,0,0,6,8,1,0,1,0,0,1,0,0,0,0,0,0,0,4,4,0,0,1,2,0,2,0,1,0,0,1,1,3,0,10,7,0,8,0,0,0,0,2,5,0,0,1,28,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24542647871356804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3448583709324517,0.0,0.0,0.0,0.0,0.0,0.0,0.3465235658485896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2051095444152448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3835828716182819,0.0,0.26760507001415634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2744830646720713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3891145747063488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23976797802114436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3945908760022093,0.0,0.0 fitness,gainz_gorl,2018/02/08,"What kind of program should you follow when different muscles are at different strength levels? So right now I'm following the standard 5-day nSuns program and it's been awesome so far. This is my 7th week on it. However, my bench and OHP are plateauing pretty hard, probably because it's been a little over a year I've consistently trained those muscles. This is my third week of plateauing for bench and I've finally broken a new 1RM in OHP after a 5 week stall. On the other hand, my squat and deadlift increase by at least 5 lbs every week. I assume this is because my lower body is pretty weak - I didn't squat or deadlift consistently at all before starting my first major bulk about 2 months ago. So I kind of have those beginner gains with squat and DL. However, I've been noticing that I seem to be getting hurt easily in my lower body in the past few weeks - random things will just hurt and muscles will get pulled easier. So I'm wondering if I should just switch to a more volume + lighter weight program like the Texas Method in order to recover for a few weeks/break through plateaus or if I should stick with what I'm doing or if I should continue high intensity for lower body and do higher volume for upper. For the record, my diet/sleep patterns haven't changed drastically and I've tried increasing my calories and protein with minimal results. I'm a 129 lb, 5'5"" female. ",5.557429519071307,6.608984328358207,5.9353233830845795,79.02800165837482,67.65671641791045,8.791376451077943,31.67993366500829,8.998388855275968,2.6993475953565507,1112,45,202,19,18,357,151,268,0.084,0.807,0.109,0.8271,7,0,1,0,0,0,25,0,1,0,3,9,7,0,0,12,0,21,6,4,1,1,31,32,20,0,7,8,0,3,1,0,6,1,0,0,0,13,12,1,0,3,0,0,5,2,3,0,2,4,3,17,4,28,21,8,40,0,2,0,0,1,16,0,10,19,121,30,3,0.0,0.0,0.0,0.0,0.0,0.0,0.1074864002200376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14783343891953418,0.0,0.10318018654936692,0.0,0.0,0.0,0.0,0.4040652663432388,0.0,0.0,0.0,0.0,0.0,0.0,0.12827309509354082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07820028691394501,0.0,0.0,0.0,0.0,0.25337406604399626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10216366862813654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13283035766777773,0.0,0.1031405530316708,0.0,0.0,0.0,0.0,0.126702831772385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10862183416016694,0.0,0.0,0.0,0.0,0.0,0.0,0.12811394607842622,0.0,0.0,0.0,0.0,0.2596147696595198,0.0,0.0,0.0,0.0,0.0,0.0,0.25253956922528786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.059239706846136865,0.1215306750731394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09678562762116932,0.0,0.0,0.0,0.0,0.11711009717043833,0.0,0.0,0.0,0.0,0.13805110952384414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11575286573941496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24672251387368385,0.13073480786169953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10355222388704162,0.0,0.0,0.0,0.0,0.0,0.1103871880826382,0.0,0.0,0.0,0.0,0.0,0.1213438771386284,0.0,0.0,0.0,0.0,0.0,0.08582583839816546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0805573025930428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08232507317255447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4863224781762503,0.1476575156321274,0.0,0.0,0.0,0.0,0.0,0.0,0.1314972928013662,0.0,0.0,0.0,0.0,0.0,0.0,0.07808508634648276 fitness,NotArchStanton,2018/02/08,tight bicep tendons I took a few weeks off of hard workouts and went back in with a murph. the 100 pull ups did a number on my biceps and the tendons closer to my elbow are tight as hell now. What can I do to make them recover faster?,0.7144000000000013,2.643125640000001,2.4699999999999998,95.165,82.6,4.800000000000002,18.0,5.6839178017228535,-0.4597999999999995,182,4,41,1,5,60,41,50,0.122,0.852,0.026,-0.6908,0,0,0,0,0,0,3,0,0,1,0,2,1,1,0,5,0,4,5,5,1,0,6,7,3,0,0,0,0,3,0,0,0,0,0,0,0,1,3,0,2,0,1,0,3,0,1,0,0,3,3,5,0,9,4,1,12,1,0,0,0,1,5,1,0,4,29,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35943960184312257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4187426912384064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3120259889979173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5193532911720543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.374959574004198,0.0,0.0,0.43333011684221934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,somekjoo,2018/02/08,"Mark on back from squats? Just a quick question to people here. Been lifting for about 2 years, started off with PPL, recently moved to nsuns. Lifted seriously with a good diet for a year, diet went to shit after that but continued lifting, now getting back into control. REGARDLESS, a while ago, my friend noticed a mark on my back . Awful picture but (https://imgur.com/a/L2Vip). It's obviously from squats and I've done some research and people say they get red marks that eventually go away. Haven't found anything about what I have. I assume it's nothing to really worry about, but I'm just wondering if anybody else has seen this on themselves.",5.353333333333332,7.803039760683763,5.210606837606843,78.54411538461542,70.1965811965812,7.756923076923077,29.648717948717948,8.548686976883017,2.5220092307692306,520,21,85,9,10,161,84,117,0.066,0.85,0.084,0.465,0,0,0,0,0,0,24,0,0,1,1,11,4,1,0,5,1,5,3,1,1,1,19,14,7,0,2,6,0,0,0,1,0,0,1,0,0,6,5,2,1,4,0,0,3,1,2,0,0,5,3,5,2,20,9,1,22,0,0,2,0,4,6,1,5,13,57,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.16345791027203185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15174403649019488,0.0,0.0,0.0,0.17324821275233382,0.4253725838089849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20681830138809995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18870341714071545,0.0,0.0,0.0,0.0,0.1540410647234679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20218314801850198,0.14246561972352956,0.0,0.1926809351198459,0.0,0.10479776698482746,0.15466449165209753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19598614249681853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17693508070176414,0.20993861388332452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2556770378955177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2065682258526413,0.0,0.0,0.0,0.11813023177619213,0.0,0.18207101209323426,0.0,0.0,0.0,0.0,0.14664087848026458,0.0,0.0,0.0,0.0,0.0,0.0,0.1892821393928091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13051802054204406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17093901219030913,0.0,0.0,0.0,0.0,0.1999720210532631,0.0,0.1872653595739097,0.0,0.0,0.0,0.0,0.23749283651659306 fitness,pandabearajuana,2018/02/08,"some questions about my exercise routine if i do 3 days/week of HIIT running with a recovery day between, can i ride my bike on my recovery days? should i do weightlifting on my HIIT or bike days? should i do yoga on my HIIT or bike days? how long do you recommend doing HIIT and biking for? my goal is weight loss stats weight: 190 lbs height: 6""3 age: 29 only reply if you are confident in your answer please. thanks!",2.3137650602409643,4.512606084337354,3.8104668674698807,86.22244728915665,78.51807228915663,6.559638554216868,22.423192771084338,7.6454224807358475,1.1059650602409643,327,10,63,5,8,108,56,83,0.027000000000000003,0.831,0.142,0.8706,0,0,0,0,0,0,12,0,3,0,2,2,2,0,0,1,0,10,3,0,1,0,12,11,6,0,4,4,0,3,0,0,2,1,0,0,0,0,2,2,0,2,7,0,2,0,1,0,0,0,3,13,1,9,9,1,13,0,1,0,0,4,5,0,6,6,40,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6097524974629865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20917867912561505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17976889087503448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2594616263081747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2647868087743339,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21761635218558686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18960054837565926,0.5756662953484275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mi24,2018/02/08,"If I'm going to be using an elliptical machine for cardiovascular health (not so much for muscle building or calorie burning), do I want high resistance low speed, or low resistance high speed? I'm mainly trying to increase my stamina and improve my umm... sexual health... if you will. What kind of cardio do I want to be doing for that?",4.6819047619047645,6.583705761904763,6.181142857142856,73.18885714285717,70.74603174603175,8.214603174603175,30.06031746031745,8.841846274778883,2.7482279365079365,265,11,44,5,5,90,44,63,0.063,0.7809999999999999,0.156,0.6322,0,0,0,0,0,0,13,0,1,0,0,1,3,0,0,1,0,6,3,0,1,0,9,12,6,0,4,5,0,0,0,0,1,3,0,0,0,2,1,0,0,0,0,0,2,1,2,1,0,0,0,5,1,7,9,3,8,0,2,0,0,1,4,0,4,2,30,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15450082475090374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5779359234792896,0.0,0.0,0.0,0.5744570995907197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2830939817829057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19984388154248728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18457093940947303,0.0,0.0,0.0,0.0,0.23479446718981406,0.0,0.0,0.32069292356417434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,therabbii,2018/02/08,"PowerLifting Hello, After some time off from working out(8 months), I have finally made it back into the gym. I want to get into powerlifting. I know I need to train on the big 3(deadlifts, bench press and squats) but due to family and work issues i can only get to the gym 3 days a week(monday, tuesday and wednesday). My question is, would it be better to still break up the muscle groups by day or should I do a full body for all 3 days since I won't be able to get a rest in the first place? ",6.577326732673264,5.0895562376237615,7.12562376237624,79.95378217821784,65.83168316831683,10.06019801980198,29.11089108910891,8.841846274778883,1.9612518811881183,384,9,82,5,5,127,73,101,0.0,0.945,0.055,0.6124,2,0,0,0,0,0,15,0,0,0,4,2,1,0,0,8,0,9,1,1,1,1,16,16,5,0,4,2,0,1,0,0,3,0,0,0,0,2,5,0,0,2,2,0,0,1,0,0,1,1,1,8,1,16,10,4,23,0,0,0,0,3,9,0,3,13,55,10,2,0.20287664677165626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15599961853935265,0.0,0.0,0.0,0.0,0.0,0.0,0.17942790747370374,0.0,0.2253502192971609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3925159608044582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1912540470171354,0.0,0.0,0.0,0.0,0.22224145000619835,0.0,0.17256677210438776,0.0,0.0,0.0,0.0,0.3179840235401666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21175051022201732,0.0,0.0,0.0,0.0,0.11149569938302707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19196678852744328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16193420389702465,0.0,0.0,0.150430462940526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15429683184167525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21196291578323376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2272682748860476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16782165867893484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16201755217829286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11829900422332848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11966190261859165,0.0,0.16273540870953496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2953932301979342,0.0,0.0,0.1441177490512255,0.0,0.0,0.0 fitness,Uncle_Sam_Sandwich,2018/02/08,"Recommendation on whether or not to get a personal trainer. I am a 25 year old male, and I am 12 pounds over the weight that I would like to be(5'11, 187lbs). I have a membership at La Fitness, and they are offering a year contract with a personal trainer for $40 per half hour session, that meets once a week. I would like to use these sessions to learn proper form, lose the desired weight, and then continue to use this knowledge in the future, once the contract is up. I am wondering if this is a fair deal, and if the trainers are up to par. 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I am a huge fan of Jeff, and I want to buy the program just to support him as well as get more workout ideas for each muscle. I was just wondering how much he does provide that he doesnt show on YouTube ? Is it a lot or is he generous to the free viewers ? Thanks.",3.7595833333333317,4.6022880138888915,4.776,86.46900000000002,71.6388888888889,7.982222222222222,32.455555555555556,8.238735603445708,2.269902222222224,275,13,59,4,5,90,53,72,0.0,0.733,0.267,0.9568,0,0,0,0,0,0,7,0,1,0,0,4,4,0,0,4,0,6,0,0,1,0,11,12,5,0,1,3,0,0,0,0,0,0,0,0,0,2,2,0,0,3,2,2,0,1,0,1,0,2,1,5,5,10,10,6,3,0,0,1,0,7,3,0,3,0,39,7,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.270268319347094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3227127290229523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34864322466545755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2625650677951896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4540664660988337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3504684312713002,0.0,0.0,0.0,0.0,0.0,0.28433875058382274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18216207244094407,0.0,0.0,0.0,0.2776846140209746,0.0,0.0,0.0,0.0,0.0,0.3349242445922037,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,whoreo_,2018/02/09,Is eating too much protein really an issue? (250g) I've started tracking my protein intake because I simply wasn't gaining any weight. I'm now aiming for 600g chicken breast a day and it totals to about 250g of protein a day. Is it actually 'too much'? I weigh 70kg. ,0.8150595238095235,2.973574196428572,3.853571428571428,84.05809523809525,83.82142857142857,5.161904761904762,25.404761904761905,6.42735559955562,1.1253547619047626,209,9,40,2,6,75,42,56,0.058,0.942,0.0,-0.4003,0,0,0,0,0,0,7,0,0,0,1,4,0,0,0,3,0,3,4,1,0,1,2,5,1,0,0,0,0,1,0,0,0,0,0,0,0,2,1,3,0,0,0,0,0,1,0,0,0,1,1,3,0,4,4,3,4,0,0,0,1,0,0,0,0,4,22,5,0,0.0,0.0,0.30642047323657595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.213531999762198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1914125901548067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4050103840767614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3213022443462899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3277363115287184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4616549227090557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20115760126314566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2222520987141829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3823696144733967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Muhdeee,2018/02/09,"5/3/1 lifting program, substituting Dumbbells in? Hi, I have recently started the 5/3/1 lifting program. I really enjoy the program, however I have some trouble with the bar on bench press and overhead press. Having the single bar is really and the lack of flex seems to be really tweaky on my outside wrists and uncomfortable. I also feel like when I do the same lifts with dumbbells I have a better and more comfortable range of motion, as well as a better workout from the stabilization. My question - Will substituting dumbbells for bench press and overhead press be less effective than using the bar? Does anyone have experience with this, or have ideas on how to make the bar less annoying? More information if it helps, I'm 18 and 5'7.5 110 lbs, and my goal is to gain 10 lbs. ",6.433802816901405,8.03661801408451,6.567718309859156,73.2670704225352,66.04225352112675,9.623661971830987,32.50985915492957,9.888512548439397,3.386845633802817,626,26,104,14,10,200,84,142,0.08800000000000001,0.742,0.17,0.9429,1,0,0,0,0,0,21,0,0,0,5,4,8,1,0,11,0,12,5,1,4,0,24,18,14,0,2,2,0,5,1,0,1,0,1,0,0,2,10,4,0,6,5,0,1,0,2,1,0,0,6,9,6,17,15,8,8,0,0,0,0,4,4,0,5,4,72,11,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18869368508267656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1649857090961732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4173672772821799,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20648641990952046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2308099473297374,0.0,0.0,0.11930628972469795,0.1685667965829078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15815612949728616,0.0,0.0,0.0,0.0,0.0,0.0,0.2663652604966518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11527603462959965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15750225950626906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2643243808539348,0.0,0.0,0.0,0.4534777831221016,0.0,0.2329777841889619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.214805204035343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1670106562984542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2037899626046924,0.0,0.0,0.0,0.0,0.0,0.0,0.2121525081136544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Anderfag,2018/02/09,"Started working out, on the first day of doing exercises I can always do more than I can on subsequent days. Hey guys, 6'9"", 220 lbs male for reference. My question concerns making gains on deadlifts/squats. Specifically today, deadlifts. I did my first deadlifts last week with my friend whom I've started gymming with. I did a plate and a 25 on each side of the bar (185lbs). It was a struggle, but I did 3 sets of 10. The next three days my back had the most satisfying muscle soreness. This week, I go back, and it's almost like it was a mental block but I just couldn't get myself to do three sets of 185, I dropped down to 135 for two sets then 155 for my last set. Is this my body telling myself to avoid lifting that heavy, that I can do it but it's too much exertion, or am I just not pushing myself hard enough and I should always be going balls to the wall with every workout? Similar situation with assisted pullups, could do them more easily 1st week, this week could barely do them. TL;DR: First week of doing exercises, seemed way more capable. Did I set bar too high? How should I leave feeling after a workout/how hard should I push?",3.2323241732650203,5.075071566371683,4.086115510013972,86.95299254774103,74.48672566371681,6.88178854215184,25.169073125291103,7.669130373188453,1.244021238938053,898,30,181,12,19,288,128,226,0.044,0.8490000000000001,0.107,0.9187,0,1,0,0,0,0,34,0,0,2,5,9,4,0,2,10,0,26,6,1,2,0,32,34,9,0,6,7,0,3,1,1,3,3,0,0,2,11,9,2,2,4,7,0,4,2,2,0,6,7,3,25,2,24,20,7,41,0,0,0,0,9,9,0,5,22,125,36,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1260248844510244,0.0,0.0,0.0,0.20944169026658732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19354834965863396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13979573619654104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20096880766455213,0.0,0.0,0.2434968019143312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13004111693803236,0.0,0.0,0.0,0.1060376611753439,0.0,0.0,0.0,0.0,0.0,0.06363570680113154,0.0,0.0,0.0,0.0,0.3211547655640227,0.0,0.0,0.0972347065730236,0.0,0.06575366823571857,0.0,0.14305177827538448,0.0,0.0,0.0,0.0,0.1246155265962502,0.0,0.0,0.2254814338910309,0.0,0.0,0.0,0.0,0.0,0.0,0.13297195948931562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2051760757987416,0.0,0.13326151339246342,0.0,0.0,0.0,0.061486045352793416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08400871093707163,0.0,0.0,0.0,0.0,0.0,0.126831515658461,0.0,0.0,0.0,0.0,0.0,0.09251737872014457,0.0,0.0,0.0,0.13384745737390574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14098559966306254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11457301215964813,0.0,0.0,0.0,0.0,0.14146548677568507,0.0,0.0,0.0,0.0,0.0,0.0,0.17816061804280348,0.0,0.0,0.0,0.0,0.1315702221102591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11000219027987347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11929514418820547,0.0,0.0,0.0,0.0,0.12294134679728512,0.0,0.0,0.0,0.0,0.0,0.0,0.09989727152538698,0.5047635706046337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0916234166795745,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ZBGBs,2018/02/09,"Come Join r/Weightroom's Pull Up PR Challenge! Howdy fitness fans! We're doing a pull up PR challenge over in r/weightroom. We're all shooting to hit a new BW rep PR on pull ups in the next month or so. Come join up and sign up! All the details are in the [sign up post](https://www.reddit.com/r/weightroomcontests/comments/7wdz4v/rweightroom_pull_up_pr_challenge/). :) Cheers!",4.571649305555553,8.059649671875,2.302083333333332,91.22347222222223,83.53125,4.719444444444443,24.29861111111111,6.42735559955562,0.7933527777777782,305,11,52,3,9,82,41,64,0.0,0.738,0.262,0.928,0,0,0,1,0,0,26,0,0,0,2,1,3,0,0,5,0,2,0,0,0,2,8,5,3,0,0,1,0,0,0,0,0,0,0,0,0,0,3,0,0,0,0,0,5,0,0,0,0,0,0,0,3,12,4,2,20,0,0,0,0,0,12,0,1,3,24,0,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6713050390557587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31101819873326336,0.0,0.0,0.0,0.0,0.37633037436087785,0.4144015740403312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3731809338127554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Razmada70,2018/02/09,"1 Day a Week Workout Hey everyone. I am in public accounting and during the first few months of the year I am pretty busy, as you can only imagine. But I can't give up my workouts. I made a rule that I do not do any work on Sundays unless it is really urgent. Does anyone have a great workout for just one day a week? I have a pretty basic routine in mind but would love some input: 1) 3 sets Bench 2) 3 sets Squat 3) 2 sets Shoulder Press 4) 2 sets Tricep Extension 5) 2 sets Pull Ups I tried searching but couldn't find anything. Edit: should mention the equipment I have access to at home is squat rack, bench, dumbbells ranging from 5lbs to 50 lbs, and a pullup/dip station. Sounds like I need to get acquainted with /r/bodyweightfitness ",0.948284862043252,3.394518060402685,2.606118568232663,91.12164615958241,86.51677852348993,4.921849366144669,21.029455630126773,6.42735559955562,0.3963598806860555,577,19,116,6,18,189,106,149,0.01,0.863,0.128,0.9437,0,0,0,0,0,0,21,0,1,0,2,1,3,0,0,9,0,14,3,2,1,0,18,19,7,0,4,6,0,1,1,0,2,0,2,1,0,2,3,0,0,2,3,1,1,3,0,0,2,1,3,11,3,15,15,2,20,0,0,0,1,6,6,0,1,9,62,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13831673915524367,0.0,0.0,0.0,0.0,0.14221971047064833,0.0,0.16737816372500292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2623481057260615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17799383362673246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19435427500646926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18590091022800265,0.17300913960311828,0.0,0.0,0.0,0.0,0.10626638730300332,0.1951166601767222,0.0,0.0,0.0,0.22424559339791855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.204023486421796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.099369359679931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18357347401617427,0.19245888713394005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20537269756888246,0.0,0.16234931526442922,0.0,0.0,0.15081608496272866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1378268762234787,0.1546923651342755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4138551577563999,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1303011421894372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13809301636160398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3263051478620381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14807522901980216,0.0,0.0,0.14448718870286306,0.0,0.0,0.1309808141177206 fitness,BubbaKushFFXIV,2018/02/09,"How do you adjust your workout in overcrowded gyms? I'm currently doing the 5/3/1 program for beginners. my gym is extremely overcrowded at times and I'm not sure how to move certain lifts around. for instance, Tues this week was Squat/Bench, however the 3 power racks my gym has we're occupied so I did bench first. but after bench the racks were still in use and I had to wait 10 mins to get on the rack. I'm wondering how I can adjust my lifts/workout so I minimize waiting time. unfortunately I still have 8 months left in my contract before I can switch to a less crowded gym.",2.283579710144928,4.733489930434786,3.6414130434782632,86.0244384057971,80.1304347826087,7.3115942028985526,25.23550724637681,8.344100000000001,1.8524637681159424,462,18,91,10,12,151,78,115,0.044,0.941,0.015,-0.4644,3,0,0,0,0,0,13,0,2,0,2,8,2,0,0,5,0,11,0,0,4,2,16,19,8,0,0,2,0,0,0,0,0,0,0,0,0,1,3,0,2,3,5,0,1,1,0,0,1,4,0,12,2,13,15,1,19,0,0,0,0,3,7,0,1,11,55,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24857839288247535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23760845815813805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2375171881251395,0.0,0.0,0.0,0.0,0.14588878692956314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3033896953333821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22288275026456464,0.29678266369302464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4459949380872463,0.0,0.0,0.0,0.0,0.0,0.0,0.26317572695845937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3256484026268061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2411694255704505,0.0,0.0,0.0,0.0,0.22398551131096506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3028184968395325,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sensfan15,2018/02/09,5/3/1 for beginners pulling volume Days where you do Bench/OHP you are getting 3 push exercises and only 1 pull exercise including the accessory exercises. It seems pretty lopsided and should there not be a concern for balance?,7.653846153846151,10.116383102564104,8.23897435897436,59.14769230769232,64.12820512820512,12.37948717948718,41.20512820512821,11.855464076750405,6.249882051282053,187,11,26,7,3,62,35,39,0.0,0.914,0.086,0.4939,0,0,0,0,0,0,5,0,2,0,0,3,0,0,0,2,0,4,3,0,0,0,5,6,2,0,1,1,0,0,0,0,1,3,0,0,0,1,2,0,0,1,3,0,3,1,0,0,0,0,0,2,0,2,4,0,6,0,0,0,0,2,1,0,1,2,16,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3644653190252792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2952597095592867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4298106293041776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5749454591429115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5144776740412169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,quantumized,2018/02/09,"What resistance bands to use in the gym that can be placed on the benches/machines? The other day someone had left a couple of resistance bands on the Smith Machine so I used them for my overhead presses and bench presses by attaching one end to the bar and the other ends to the machine base. I loved the extra, dynamic resistance it offered. So I looked on Amazon and found an overload of options to purchase, but none of them seem to specifically say that can be used to loop between machine bars and bases. Does anyone here use bands like this? If so, can you recommend some exact bands that would work well?",6.6701970443349765,7.149681586206897,6.334926108374388,79.15982758620692,65.03448275862068,9.042364532019707,34.67487684729064,8.841846274778883,2.9307428571428566,488,21,88,7,7,152,76,116,0.014,0.855,0.13,0.9196,0,0,0,0,0,0,10,0,1,2,1,5,4,0,0,10,0,7,3,0,4,1,16,15,9,0,2,2,0,2,1,0,1,0,1,0,0,8,4,2,0,2,7,1,0,1,0,1,1,2,4,7,4,16,10,3,9,0,0,1,1,10,6,0,4,4,63,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1328978669546134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21030330696797603,0.0,0.12257620105960135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16632716197906378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3366823507372578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20839646180531346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20650617819264447,0.0,0.0,0.09285615825265003,0.0,0.0,0.0,0.1596067305741752,0.0,0.0,0.0,0.17154108277581342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12879296265265655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19857747131333908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1511473163357489,0.0,0.0,0.0,0.1730280372975028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16104145738040068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6566205396889673,0.0,0.0,0.0,0.0,0.0,0.0,0.1708912605330006,0.0,0.0,0.0,0.0,0.0,0.0,0.1383695833750762,0.0,0.0,0.13501672248757798,0.0,0.0,0.0 fitness,verktyg,2018/02/09,"Is 2 cheat days per week too much for a cut? Hey guys. Basically all my life has been cheat days, and I'm trying to lose weight. I was wondering if it's okay to cheat twice per week? I don't eat the whole fridge but I might eat a bag of doritos one day and a ben and jerry the next? Is that too much?",-0.7112394957983206,0.9547095147058826,1.3868067226890766,102.42205882352944,86.20588235294117,5.0621848739495805,14.126050420168069,6.18269132825596,-1.1390067226890754,229,3,63,2,7,76,50,68,0.162,0.815,0.023,-0.7851,0,0,0,0,0,0,7,0,0,0,1,2,6,4,0,5,1,7,4,0,0,1,8,9,5,0,1,2,0,1,0,0,1,1,0,0,1,2,3,3,0,1,0,0,0,1,5,0,2,2,1,4,1,4,6,4,6,0,1,0,0,2,0,0,3,6,35,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4080665914647811,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4316357204165743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2088381973887752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14897492231414902,0.0,0.0,0.0,0.0,0.0,0.23595901688099616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2237466137477913,0.0,0.0,0.0,0.0,0.3100923797665999,0.0,0.0,0.0,0.22430962245661715,0.0,0.0,0.0,0.0,0.0,0.0,0.1429209063967362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14319688297555488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3383652649773916,0.25683664977881776,0.0,0.0,0.0,0.2354781490108392,0.0,0.0,0.22872743045623026,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Stooges_,2018/02/09,"SLDLs and APT Say that you have APT, therefore your hamstrings are lengthened. Is doing stiff legged deadlifts (since you feel a lot of stretch there) aggravating the problem even though your glutes and hamstrings get stronger?",11.497297297297301,12.15805345945946,6.614189189189191,80.59263513513514,54.94594594594594,8.481081081081081,42.82432432432432,7.1686216300943375,3.3330648648648653,186,9,29,1,2,47,32,37,0.121,0.815,0.064,-0.3182,0,0,0,0,0,0,5,0,4,0,0,3,1,0,0,2,0,4,2,1,1,0,7,6,3,0,1,0,0,1,0,0,0,1,1,0,0,1,2,0,1,1,0,0,0,0,1,0,0,0,2,4,0,1,6,1,1,0,0,0,0,5,1,0,1,0,18,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2988301729679365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2287655894539035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23637950183705825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3846455026000916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4329208184820623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3597958228981347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3742603131536058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4445167600828887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Zogvar,2018/02/09,"Elbow strain during chest to bar pull-ups Hey, I am training for my muscle ups and I currently feel like it's physicaly impossible to get the bar to my chest confortably. It feels like my elbows get super tight. I tried turning them outwords, inclining my back to be more parallel to the floor and pulling my shoulder blades together but it always gets weird when the bar gets towards my neck area. I can do 11-12 regular pull ups with good Form and about 13 chin ups. BTW chest to bar chin ups are super easy in comparison. Any of you had similar experience? Do you think is a strength, flexibility or technique issue? Also, I have similar results with rings. Thanks.",4.146558441558439,6.395551563492062,5.078860028860031,79.05149350649351,73.04761904761905,8.708802308802309,28.914862914862915,9.339509955726095,2.7838507936507937,531,22,97,13,11,173,87,126,0.023,0.758,0.219,0.9826,1,0,0,0,0,0,15,0,2,1,3,4,9,0,1,4,0,9,11,7,1,0,12,18,7,0,0,2,0,3,2,0,0,0,1,0,0,3,5,4,1,3,4,0,2,0,2,0,0,1,4,14,7,17,16,2,13,0,0,0,0,4,8,0,1,5,57,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19732821357691308,0.2053181887070349,0.0,0.0,0.1678004408274376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18973775721808253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2413716948842389,0.0,0.0,0.24953137154059046,0.3525606574858489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.515672846062961,0.0,0.0,0.20696463442402974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25754593040351004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2411020164423894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2271769279189447,0.0,0.0,0.0,0.15810930176235968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16752902911237574,0.2683963100133004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Axel_freakin_Justice,2018/02/09,"Home squat rack options? It's bonus season and I am slowly coming to realisation that I hate the gym, love working out, love lifting but I don't like the actual gym itself or at least the one in my area so I plan to clear the garage out and get a squat rack, bench and bar I'll have up to £500 to spend although the cheaper the better as long as it's good quality and I can do Nsuns on it Any ideas? Edit: I forgot to say ideally something compact or as compact as can be and easy to take apart should I ever need to ",0.6505519480519482,2.5027649642857166,2.9201948051948072,92.26116883116885,82.39285714285714,5.501298701298702,20.003246753246753,6.574015621080383,0.10623928571428598,404,11,92,4,11,138,75,112,0.041,0.736,0.222,0.9714,0,0,1,0,0,0,6,0,0,0,5,2,8,1,0,7,0,8,3,0,0,2,19,16,14,0,3,3,0,0,1,0,1,0,1,1,0,5,8,1,1,1,3,2,1,1,1,0,1,1,1,8,7,17,13,1,12,0,0,0,2,3,8,0,3,4,58,13,2,0.0,0.0,0.24708395566428776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17218278728202124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22393235896671476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21810697930961165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2290313748922041,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1322850934165349,0.0,0.0,0.21236980932953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2499798281689309,0.0,0.0,0.0,0.0,0.0,0.0,0.25397744898881724,0.0,0.0,0.0,0.0,0.28582883410608706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12369936874319072,0.0,0.0,0.22407156577479687,0.0,0.0,0.0,0.0,0.457040740263147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1877425251234336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17157298426401651,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2013525862989912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19492358459567066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19037279332729665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18433058656361914,0.0,0.0,0.0,0.0,0.0,0.0 fitness,acertenay,2018/02/09,"Need some advice for a diet plan for someone with hardly any time to cook food? My goal is to lose fat with minimal amount of muscle loss. The problem is that with my current schedule I have hardly any time to prepare food. This includes juggling things between my job, study, language classes and gym. After I get home I have only enough time to go to gym, eat and sleep. So I want a few things that I can buy once and eat them without much of a hassle. My daily maintenance would be about 2682 calories. So I would aim for a 2000 calorie diet for a cut. What is your recommendation? Sample incomplete diet Morning 1 banana with protein shake Lunch ? Dinner Raw vegetables",3.4792708333333318,5.863519218750002,4.1496875000000015,84.30989583333336,75.5625,5.829166666666668,26.291666666666664,6.816661863887847,1.2894822916666664,532,20,94,5,12,169,87,128,0.097,0.89,0.013,-0.8572,2,0,0,0,0,0,13,0,1,1,4,3,5,1,1,6,0,9,13,2,0,0,15,13,5,0,5,1,0,2,0,0,2,1,0,1,0,6,7,12,0,0,3,1,2,1,5,0,0,0,3,12,0,19,10,5,8,0,2,0,0,2,0,0,2,6,61,18,3,0.0,0.0,0.0,0.0,0.0,0.16632790485357762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23149819598247925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3483360340095295,0.0,0.0,0.0,0.17587313082729145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4116388555743373,0.0,0.0,0.0,0.08892805420539038,0.0,0.09673465096309586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30495066987727903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17073518842752106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16890783423684036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19042221077020413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12512443321445574,0.1262090611998367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1812688172737771,0.0,0.1294528908054081,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1628686316428271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17033360237853906,0.0,0.14421895533713475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2261608228142381,0.0,0.0,0.0,0.2977536458783219,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10039466804572422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16407701986265746,0.0,0.0,0.0,0.0,0.24182556450923096,0.0,0.0,0.0 fitness,Fudge_Wrapper,2018/02/09,"Tracking macros when switching between day and night shifts Not entirely sure whether this is the subreddit to ask this question to but my current job has been switching between day and night shift very often which causes me to stay awake longer than I'd like so my sleep schedule is in sync with whatever shift I'll be doing (20+ hours). I'll basically be skipping a full day of macros so my question is, do I combine 2 days worth of macros or hit goals for current day and avoid eating til I go to sleep ? Probably not the best explanation",5.582857142857144,6.586093380952381,5.431428571428572,82.83857142857143,67.57142857142857,8.285714285714286,33.09523809523809,8.418075326091056,2.500809523809524,435,19,83,6,7,135,73,105,0.084,0.8640000000000001,0.053,-0.5174,3,1,0,0,0,0,6,0,0,0,2,4,4,0,1,3,0,9,3,2,1,1,15,12,10,0,0,5,0,0,1,0,0,0,0,0,0,3,4,1,1,2,0,1,1,2,1,0,0,1,0,6,3,13,8,2,17,0,0,0,0,3,2,0,4,14,48,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16174355712002594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1815661968427008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17773174277784864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5578945223354081,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.177035225942152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09832712735782242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17038269837256753,0.0,0.0,0.0,0.0,0.0,0.17168844838315253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08452528566956348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3247214730191649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1865369963792497,0.0,0.0,0.0,0.3876277297861268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34627537594115665,0.0,0.0,0.0,0.0,0.0,0.0,0.18440856101688224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1630624601533077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14275363005689265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Fehru,2018/02/09,"Optimal 2min push up technique? I can do 57 push ups in two minutes, and the way i do them is i do 30 push ups in 35 seconds then i rest and do 10 more for a total of 40 push ups in one minute then i proceed to do two sets of 5 push ups and finally 7, my question is if there is a more efficient way to divide push ups and rests? i feel like going from 40/min to 17/min is suboptimal or is this alright? the way I workout is i do 2 sets of max push ups with 4 min rest in between in the morning and i do the same before going to sleep.",2.9408362369337984,1.971459390243904,5.269361207897795,88.58048780487806,72.98373983739837,8.329384436701512,28.14053426248548,7.447530270364453,1.2715607433217198,407,13,105,4,7,146,65,123,0.0,0.904,0.096,0.8715,0,0,0,0,0,0,8,0,0,1,0,8,2,0,0,6,1,14,1,1,0,1,12,17,9,0,1,2,0,1,1,0,0,0,0,0,0,1,6,0,0,2,1,0,9,0,0,0,4,0,1,11,2,23,17,7,31,0,0,0,0,2,12,0,3,6,76,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20996975839423304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12476640212596354,0.17628134087548264,0.0,0.27030730452865204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2804723415568857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12055170037783645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16720711837153593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2764213191896062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2469325305321773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4820862463381918,0.0,0.0,0.0,0.0,0.0,0.0,0.587586299121677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,will_berttttt,2018/02/09,When should you deload? Past week have not been as strong as normal and today I hit a wall while deadlifting. Could pump out 365x6 normally but today could barely do it twice. should i give my body time to recover,3.2242682926829285,5.692502097560976,3.373353658536587,89.13368902439026,76.8048780487805,7.0268292682926825,17.567073170731707,8.07648339933343,0.5717268292682931,170,3,33,3,4,52,36,41,0.048,0.952,0.0,-0.2146,0,0,0,0,0,0,3,0,1,0,1,1,1,0,0,1,0,7,1,1,0,0,10,9,6,0,6,2,0,0,0,0,2,0,0,0,0,1,2,0,0,0,0,0,0,1,0,0,1,1,0,4,1,4,3,0,9,0,0,0,0,2,2,0,0,7,23,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2965225565192556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4262775550288496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2560838754443029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5231109111531467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2548350863025557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15566136689544152,0.0,0.5060769676878765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2141321165661948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,socialistvegan,2018/02/09,"Foam roller vs Percussion massager? Hey guys, just wondering what people's thoughts are on this. Do they even offer comparable benefits? If so, any recommendations on a good massager?",5.712999999999997,9.457485300000002,5.821666666666669,66.6825,79.33333333333334,9.666666666666668,34.16666666666667,9.516144504307137,4.773666666666669,149,8,21,5,4,47,28,30,0.0,0.8109999999999999,0.189,0.7219,0,0,0,0,0,0,6,0,0,1,0,3,2,0,0,1,0,2,0,0,0,0,5,4,2,0,1,3,0,0,0,0,0,0,0,0,1,2,0,0,0,2,1,0,0,0,0,0,0,1,0,1,2,2,3,0,2,0,0,0,0,4,2,0,2,0,12,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30816728747844235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29931076938379475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3800927439756277,0.0,0.0,0.0,0.4487039380616367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3141670911894466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35976186305571145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.49143739062912395,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jAke_Headr00m,2018/02/09,"Advice on abdominal cramps for a beginner? Yesterday I got super motivated to get myself in shape and just kinda did a bunch of push ups and 1 minute planks (lol it’s a start). It would probably be a nothing work out for a normal person, but like I’ve high key treated my body like shit for a like a long time. Never being active in any way and eating shit. Then today, if I put any sort of strain on my abs they would cramp really bad. Like, it’s actually super painful. After doing some googling I wasn’t surprised when I saw a lot of sites saying that this happens when you work out for the first time in a really long time. But something that a lot of them don’t say is what you should do when this is the case. They talk about treatment for when it’s because of dehydration or overworking and other stuff but not this. Is there anything I can do about it? And how should I continue to exercise? Just wait till it goes away, work them again and repeat? Lol srry if this a super beginner question ",3.711641791044777,5.013293199004977,4.8409751243781125,84.22205970149255,72.23383084577114,7.9470646766169155,24.3452736318408,8.447377352677275,1.4335894527363189,787,22,160,13,15,259,120,201,0.116,0.723,0.161,0.8724,0,0,1,0,0,0,18,0,2,4,8,12,14,2,1,13,2,16,8,3,2,1,32,22,19,0,7,9,0,0,4,0,4,4,2,0,1,15,8,1,1,2,1,0,2,4,5,0,1,4,3,15,9,25,12,4,37,0,0,1,0,11,12,2,9,26,113,30,4,0.0,0.0,0.13448248964704215,0.0,0.0,0.1346661457646639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18743078518230205,0.0,0.0,0.0,0.0,0.0,0.0,0.1134057267433776,0.0,0.0,0.0,0.12947684751643765,0.0,0.11506543023134692,0.08400757756787726,0.0,0.0,0.0,0.0,0.0,0.0,0.15307562552786472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14101383400550674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1172209490968817,0.0,0.0,0.0,0.0,0.07199993483194198,0.0,0.0,0.0,0.1102190896258117,0.0,0.0,0.0,0.12186475477648945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14560362447589806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2693076372624415,0.0,0.0,0.24391468028339497,0.0,0.0,0.0,0.2343219349002316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10628741674436301,0.0,0.0,0.0,0.13502434837536426,0.13223222393110834,0.0,0.0,0.0,0.0,0.0,0.1466393480381462,0.0,0.0,0.0,0.0,0.0,0.12033020550121006,0.0,0.0,0.0,0.0,0.0,0.0,0.14858227735933474,0.0,0.0,0.1385369165969577,0.15437852001796887,0.0,0.0,0.0,0.17656897885154574,0.0,0.0,0.0,0.0,0.0,0.0,0.21918377524399504,0.0,0.0,0.0,0.0,0.0,0.0,0.2829195673698828,0.0,0.0,0.0,0.0,0.0,0.10609272009133708,0.0,0.0,0.09754248875298642,0.0,0.0,0.0,0.0,0.0,0.1577592551621481,0.0,0.0,0.0,0.0,0.0,0.11076630051543657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2410740152899109,0.0,0.13062758075376982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10938700809713196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30098153640768377,0.0,0.0,0.19579226196885366,0.0,0.0,0.0 fitness,Timetocallitquits,2018/02/09,"Week on week off with my kids, what’s the best schedule to try and follow? My current custody with my boys is changing and I’ll be getting them for 1 week on, 1 week off. Currently I have been running nSuns 4 day. The last week I just did the 4 day twice in a row with no rest days and squeezed in 2 Work outs on the 7th day to make it work. The next week I will have them and it’s not really feasible to get to the gym. Generally when I don’t have them I have all the time in the world so I go fairly heavy, 45 mins doing the main lifts and then about another hr with accessories and a 10 min run to finish it off. How do you think going heavy for a week and then taking a week off will affect progression? Thinking of maybe just getting some dumbbells and keeping them at home to get at least a couple of accessories done through the week but by the time I get home feed them, do their sports, get them to bed it is usually 9 or so, not to much time to get some work in and cool down before going to bed. What’s everyone’s thoughts? ",4.226334841628963,3.876324574660636,5.029140271493215,89.28497737556562,70.22171945701358,8.609954751131223,26.95475113122172,8.139509932561175,1.3079882352941177,805,22,191,10,13,262,117,221,0.013,0.956,0.03,0.6586,2,0,0,0,0,0,15,0,1,7,5,7,2,0,0,16,1,16,1,0,3,1,31,33,17,0,0,6,0,1,0,0,2,0,0,4,2,6,14,1,1,3,2,0,6,4,0,0,1,4,2,18,2,36,26,8,50,0,0,0,0,10,16,0,3,28,123,24,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10300039136645764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08358460547406822,0.0,0.10308399433562146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10391196609439576,0.0,0.0,0.0,0.0,0.0,0.10868716961310196,0.0,0.2533951661943816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10052112230980643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09386085270094736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.359239723837508,0.0,0.1674753321242876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19706094353656484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08730936364803557,0.0,0.0,0.0,0.08006875051960366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06556780551833853,0.0,0.09868300714474444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0722087201115714,0.0,0.0,0.0,0.10446635778985182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06292723076660323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07385506553068091,0.0,0.0,0.0,0.0,0.0,0.0,0.12588078958510046,0.0,0.07798188471513731,0.1718322243312566,0.0,0.0,0.0,0.0,0.0666902143897508,0.0,0.0,0.0,0.0,0.0,0.10818402152204587,0.0,0.0,0.0,0.7091315968279609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21453297992890666,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SpeedForce97,2018/02/09,"Feeling weak and performing less on certain days Hi, So basically here's whats going on. I currently slowly starting my 2018 cut, eating 2150 calories and my TDEE roughly sits at 2600-3000 daily. (175P, 210C, 67F) I train 6 times a week (4 times in the gym, 2 playing ice hockey for an hour). I have recently realized (in my ice hockey session mostly) that I feeling weak, can barely skate or hold my stick. In the gym, I feel normal I guess, a lot more energy and less weak. I take no pre-workout with stimulants (I take BioSteel and that's it) and whey protein. Now here is what I personally think the problems are and this is why I need your help. 1. My calories a too low / carbs too low. If this is the case please suggest macros/calories I should be consuming because I literally have no idea. 2. I have a bad habit of drinking zero sugar monsters daily (137mg of caffeine) and I also take Vitamins packs which contains two pills with caffeine in it (108 mg) so my daily caffeine intake is at 245 mg. If this is the case, should I try going off on caffeine for a while? What should I do here? (caffeine literally has no effect on me anymore I just drink the monsters for the taste) 3. Too much exercise / intense exercise I mean hockey is pretty intense, heart rate pretty much always over 130 bpm. If this is the case (too much training) what would you guys suggest? Those are my thoughts if you guys think anything else that I didn't mention in the 3 points over, please tell me. Thanks! More info: Male, 5'8'', 180lbs, 20-25%, 19 years old. EDIT: Getting roughly 7-9 hrs of sleep each night. TL;DR -> Weak on certain days, identified what could be wrong but still need your help.",2.2474612053410334,4.686919119631902,3.3156694334175403,88.36858534824977,80.1963190184049,5.675784915193073,24.92565860700109,6.923569853693429,1.080024106820642,1307,50,252,15,34,419,187,326,0.07400000000000001,0.841,0.085,0.339,1,0,2,0,0,0,68,0,4,0,2,13,14,1,0,15,0,23,15,2,2,2,45,41,17,0,13,7,0,5,0,0,4,8,0,0,4,16,10,5,2,11,10,0,2,4,10,0,2,2,7,32,4,23,32,10,36,0,2,0,0,15,18,0,8,15,151,48,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09678397933525956,0.1007028390556489,0.0,0.0,0.0,0.0,0.0,0.0,0.12002468955015545,0.0,0.0,0.09959360315820223,0.0,0.0,0.0,0.0,0.0,0.10105116491709948,0.0737759686643482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09662894463699656,0.0,0.0,0.1561027588635472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23711766046498506,0.0,0.12383921189042732,0.10110120321682174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1835822561982772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06323078333861645,0.0,0.13756306288355608,0.0,0.0,0.0,0.1333231373370298,0.2396683736210108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14341569754112646,0.16224156693217573,0.0,0.0,0.0,0.11918565344231442,0.0,0.0,0.13662296041461833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10289147852526123,0.0,0.0,0.0,0.0,0.0,0.1318321549600229,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2669028125368855,0.17947762099158426,0.0,0.0,0.0,0.11357415194796355,0.1185792089602402,0.0,0.0,0.12699581265094628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10567472277437047,0.0,0.265699121230003,0.11440813449178107,0.0,0.0,0.24625270960843398,0.0,0.1158049757422928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11949799507407663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12111281646181128,0.0,0.0,0.0,0.0,0.0,0.08566241048753408,0.0,0.09665105144074547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2729881471348205,0.0,0.10578154568388894,0.11142394034082173,0.0,0.0,0.0,0.15509639617262402,0.0,0.0960806595345537,0.14114178357657944,0.0,0.0,0.0,0.0,0.08216831135172901,0.0,0.11822424316814074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09707928645352856,0.0,0.0,0.0,0.10920661125464587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08597298125912974,0.13232229061675727,0.0,0.07793639822701605 fitness,Connorj177,2018/02/09,"Are weighted running vests beneficial? Or just another sales gimmick? I’ve always been a decent runner. I’m at the point now where 5-6 miles doesn’t feel like much. I’d rather not spend as much time I do running, but still get a good workout. Has anyone had any experience with these? I’m in no rush to buy this, but just wanted to see what the general consensus was. ",2.3138223938223947,4.443058567567569,3.840965250965251,86.35364864864866,78.18918918918921,6.93127413127413,24.08494208494209,7.957251820313856,1.3455158301158303,290,10,59,5,7,96,62,74,0.039,0.8490000000000001,0.113,0.6474,0,0,0,0,0,0,10,0,0,0,0,6,2,0,0,4,0,7,1,0,0,0,11,13,4,0,2,7,0,2,1,0,0,0,0,0,0,3,1,1,0,1,2,3,4,3,0,0,0,3,3,1,2,6,10,2,12,0,0,1,0,0,5,0,1,4,34,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2384188858176644,0.0,0.0,0.1948526547683295,0.30045543380102946,0.0,0.0,0.0,0.2003509359375932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28028481511852393,0.0,0.0,0.1448799834878506,0.20469964125014514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1497019652508538,0.0,0.0,0.2403307658896501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13998583001968865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42127028912250336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2708668415885922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22833015943721724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2288260809099373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16708003020674694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16900492472757836,0.0,0.0,0.34892069837709594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,KoreanPhones,2018/02/09,Could be a dumb question. I have a heavy square stone laying around the house and I want to strengthen my back and lower back. Would I be ok to use the stone to do straight leg deadlifts? I keep my back straight and I have good form. I do it in front of a mirror to make sure my form doesn't slip.,0.06799107142857252,2.0938017812500007,0.8819642857142859,105.02375,85.875,3.6571428571428566,16.955357142857142,3.1291,-1.2964705357142858,230,5,58,0,7,70,41,64,0.084,0.6890000000000001,0.227,0.743,1,0,0,0,0,0,5,0,0,0,0,4,4,1,0,5,1,9,1,1,2,1,12,13,3,0,3,0,0,0,0,0,1,0,0,0,0,1,4,0,1,1,0,0,1,1,1,0,0,0,1,9,3,7,9,2,8,0,0,1,0,1,4,1,1,3,39,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23995429795627365,0.0,0.0,0.0,0.6217958455346897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21521163386870587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22608353716607724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31102146357450816,0.0,0.0,0.0,0.0,0.0,0.23958607871813786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17992495601754002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3019547322596648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25404519704697603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23280237485739666,0.0,0.0,0.15898601679005028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19147871100991912,0.0,0.0,0.0 fitness,Pr3ttynp3tty,2018/02/09,"So...does cardio do nothing? My brother and I go to the gym together a lot and I do pilates, strength training and cardio, he usually just does strength training. Every time I do cardio he makes comments about how ""cardio does nothing"" and if I decide ""hey I just feel like doing cardio today"" he makes comments about how I ""basically did nothing"" even if I'd been on the bike, treadmill, worked up a sweat ect? Is this true? he seems very sure that cardio does nothing whatsoever. 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So I know this probably isn't a frequently asked question, but: can i make my muscles smaller? I'm 5' tall and my calves, when I flex, are rock hard and more than 16"" around. Frankly, I don't want or need them that big... Edit: I figured there might be some exercise I could do to make them slimmer, obviously I'm a noob. I didn't know I wasn't allowed to not like my body.",1.7420105820105825,3.3469057407407448,3.345079365079364,91.69,78.01234567901234,6.603880070546737,27.62081128747796,7.447530270364453,1.3517181657848325,299,13,68,4,7,99,57,81,0.106,0.894,0.0,-0.6437,1,0,0,0,0,0,16,0,0,2,0,4,1,0,0,2,0,10,2,1,3,1,19,19,6,0,3,3,0,1,1,0,1,1,0,0,0,2,3,0,0,4,2,0,0,5,0,0,0,2,1,13,1,4,14,2,5,0,0,0,0,4,3,0,4,3,41,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2568780111849073,0.26976300157049105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3205231534487463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2303902741601308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2584915041088587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3171681241196956,0.0,0.0,0.0,0.0,0.0,0.0,0.14097498025163374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3852297313110844,0.0,0.0,0.0,0.0,0.0,0.0,0.3061146917845285,0.0,0.0,0.0,0.0,0.0,0.213962278389758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3111145874569111,0.0,0.0,0.0,0.3232512680596721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17019912602974327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,prisonbear,2018/02/09,"McMaster University study promotes the use of dietary protein supplements ""significantly improve muscle strength and size"" in conjunction with weight lifting [Source](https://brighterworld.mcmaster.ca/articles/how-to-build-whey-more-muscle/). The Kinesiology department at McMaster University concluded after rigorous analysis that protein supplements *are* beneficial for those weight lifting. __________________ **A few key findings from the article and study:** * ""Dietary protein supplements significantly improve muscle strength and size when taken by healthy adults who lift weights"". * ""The benefits of protein supplements increase with resistance training experience but become less effective with older adults"". * ""There is a limit to the amount of protein that is beneficial, plateauing at roughly 1.6 grams of dietary protein per kilogram of bodyweight per day."" * ""The effectiveness of protein supplementation during weight training is equal in women."" * ""Effectiveness is not affected by the protein source—a whey protein supplement versus a steak, for example—"" * ""Nor [is the effectiveness affected by] the time of day the protein is taken, such as at regular meal times versus post-workout."" ",8.073753169907015,11.889494059171605,7.1002434488588335,52.75766863905326,93.6153846153846,9.978765849535083,43.88182586644125,8.759644201051973,7.052277971259513,972,66,95,34,35,298,98,169,0.009000000000000001,0.831,0.16,0.9656,0,0,0,0,0,0,58,0,0,0,9,3,3,0,0,13,0,7,5,0,8,0,20,10,7,0,0,4,0,5,0,0,0,0,0,0,3,4,6,5,1,6,0,0,2,2,0,0,0,2,5,0,3,24,8,5,14,0,0,0,0,4,5,0,0,7,60,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1970147866839468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2300901356567345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17449703493551286,0.0,0.0,0.0,0.0,0.0,0.0,0.16304278445118736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17084574775444847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20803816900094652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15406937454621672,0.0,0.0,0.0,0.0,0.0,0.868910822281756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,gigbite,2018/02/09,"How to get energy to go lift weights when I constantly feel drained? I'm a junior in university and these past few months I have actually made a serious effort to consistently go to the gym often. I was doing great last semester but this semester I am literally busy almost nonstop. Every weekday, I go swimming at 7am (due to weird free swim hours), then after that it's either to work or to class. I work 25 hours a week and take 17 credit hours so I don't get much of a break. Then when I do have free time it's usually spent hanging out with friends or taking a nap because I feel so tired constantly. I've been staying active from swimming consistently, but I can feel myself getting weaker from not lifting. I just rarely feel like I have the energy to go lift. I usually get around 7 hours of sleep a night, so I think that's okay, but is there something else I could try that I'm not doing?",6.018296703296706,5.479094675824179,7.003604395604397,77.26639560439564,66.52747252747254,10.356923076923078,31.93626373626373,9.888512548439397,2.8508421978021974,709,25,144,14,10,239,109,182,0.09,0.747,0.163,0.9358,0,0,1,0,0,0,16,0,0,0,3,10,9,0,0,8,1,13,3,1,2,0,24,32,15,0,1,9,0,5,1,1,0,1,0,0,0,7,5,1,0,5,5,4,8,3,2,0,0,4,5,16,9,18,27,3,34,0,0,0,0,1,4,0,4,21,85,23,5,0.0,0.0,0.1232483754453382,0.0,0.0,0.0,0.0,0.0,0.12646894280930734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11243176516029836,0.0,0.0,0.0,0.0,0.0,0.0769899299716514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2729659774112537,0.0,0.10083846834575036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10550555548956507,0.0,0.0,0.0,0.0,0.0,0.0,0.1064112930175218,0.0,0.0,0.0,0.0,0.0,0.2554397284034721,0.0902271305987726,0.0,0.0,0.0,0.0,0.0,0.0,0.09757732052864856,0.0,0.2639414253408639,0.0,0.2871116644032323,0.0,0.0,0.1392437040771162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4975113321193759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1029495147290264,0.0,0.0,0.0,0.0,0.0,0.061702696155336176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1195059752168053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1008096510136928,0.0,0.09284337080881876,0.0,0.0,0.0,0.0,0.11852187322467413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12056548359327855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12638895058751445,0.0,0.0,0.0972301705013972,0.0,0.0,0.0,0.13461658625265932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1899203648694999,0.0,0.0,0.0,0.0,0.0,0.0,0.08092649202962059,0.0,0.0,0.07364522777784956,0.14516067283274525,0.0,0.0,0.0,0.08574787497050558,0.0,0.0,0.0,0.0,0.0,0.2781982345135339,0.0,0.0,0.0,0.1013084287616664,0.15379662235271674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18389251764869613,0.0,0.0,0.0,0.0,0.0,0.0 fitness,edon581,2018/02/09,"Program for lifting 1x/week on top of other activity Hey y'all looking for advice for what you guys would do in my situation. I used to do StrongLifts 5x5 back in college, and enjoyed what it did for my body and strength. I've stopped lifting consistently about a year ago, because I've picked up new activities. However, many of them are cardio-based and I'm realizing that I've lost strength (I also sustained a couple injuries, which set me back for ~3 months total). So, I want to get back into lifting. I'd like to continue my routine as much as possible, but realistically think I can only lift once per week. In this situation, what program should I follow? Should I do StrongLifts again, but space the workouts a week apart? Or do you guys have a recommendation for an overall strength program that can be distilled into one session? Or should I incorporate smaller workouts into my routine? Thanks in advance! Here's my schedule: * Monday: volleyball * Tuesday: rock climbing * Wednesday: mountain biking * Thursday: running * Friday: light climbing + StrongLifts * Saturday: mountain biking or skiing * Sunday: rest Female, 24 y/o, 150-155 lbs. Most of my other activities are social so I don't want to lose my friends :)",3.5302130898021318,6.648322082191782,4.384292237442923,78.07619482496195,81.60273972602741,5.984170471841705,32.312024353120236,7.3871296695380915,2.6459266362252665,972,53,154,15,27,312,140,219,0.014,0.8340000000000001,0.152,0.9818,1,0,0,0,0,0,47,0,3,1,9,9,9,0,0,6,0,16,1,1,2,1,24,26,13,0,6,5,0,0,1,1,4,0,0,0,2,10,6,0,1,2,6,0,5,1,2,0,1,2,2,20,7,25,19,4,37,0,2,1,0,9,12,0,4,20,98,30,5,0.0,0.0,0.0,0.0,0.0,0.15044602782284816,0.13647452493641365,0.0,0.0,0.0,0.0,0.12312019958546914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3551527191293046,0.0,0.09385140029323746,0.0,0.0,0.0,0.0,0.0,0.0,0.17101268983676474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17035165762668208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1189476100555973,0.0,0.0804367284551179,0.0,0.0,0.0,0.0,0.0,0.0,0.3048853559981028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07521612811154306,0.0,0.0,0.0,0.12928598942966807,0.17223968067680606,0.1680634019901229,0.0,0.0,0.0,0.0,0.15608930135516386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12288784928355374,0.0,0.11317688380234055,0.0,0.0,0.14869364723234396,0.0,0.0,0.0,0.0,0.0,0.0,0.16396030209719115,0.10432596136908268,0.11709203713594207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17356457245198004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3461106049552857,0.0,0.1569408469253632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12871582632837006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14174389054453304,0.0,0.0,0.0,0.0986501039888724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13297032626402674,0.0,0.0,0.1816168974817427,0.0,0.3704875912067079,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10936738377862508,0.0,0.0,0.09914393860004317 fitness,OzJack,2018/02/10,"Stalling on ICF - continue or change to intermediate program? **Basic details** * Male, 25 * 167cm * 64Kg * Average sleep: 7h36m * Current program: Ice Cream Fitness * **Strictly interested in aesthetics only.** **Questions** * Should I continue with ICF (deloading and working up) or change to a more intermediate program? Currently going to the gym 3 days every week, but I have no issues going to the gym more often. **Diet** * 2,800 calories to 3,200 calories depending on what 3-suns's TDEE spreadsheet tells me to eat. * Strict diet. I have eaten the same foods every day for close to 1 year. * I track every calorie as close as possible, including measuring how much peanut butter or jam I put on my sandwich. * Protein intake: At least 120g per day. **Training history** * March 2017 - started ICF. * June 2017 - stopped 2 months for university exams. * August 2017 - resumed ICF. * September 2017 - stopped 3 months due to wrist injury. * December 2017 - resumed ICF. Still continuing today. * Total training duration: Around 7 months with breaks, which significantly hindered my progress. (In the past year: lifting: 7 months, breaks: 5 months) **Current limits** Exercise | Last successful 5x5 ---|--- Squats| 90Kg Bench press | 57.5Kg Deadlift | 110Kg (1x5 only) Shoulder press | 45Kg Bentover rows | 55Kg Exercise | Notes ---|--- Fail | Means failing to complete 5x5 two workouts in a row. Squats | Failed at 90Kg. Deloaded 10% to push through, but failed again at 92.5Kg during the 4th set. Last squat resulted in my quads feeling ""internally weak"", making it hard to even stand up after failing in the hole (first time I've experienced this). Bench press | Failed at 60Kg during the 5th set at the last rep. Deloaded, currently working back up. Deadlift | Failed to complete one workout due to sweaty palms and weak grip. Changed to mixed grip now and is significantly easier. Shoulder press | Failed at 47.5Kg, unable to complete even 1 set. Deloaded, currently working back up. Bent-over rows | Lifted up to 65Kg with bad form. Reset my weights to 55Kg to focus on form. **Thanks for reading!** ",2.2800277514552576,4.222827713483152,2.8215351292811697,82.47307905780427,113.15730337078651,5.423527819141736,27.041965615270072,6.731258840647232,2.262961594693381,1630,81,253,33,83,505,212,356,0.157,0.7959999999999999,0.047,-0.9926,5,0,0,0,0,0,142,0,0,0,15,11,14,0,0,10,0,4,16,5,4,1,28,12,11,0,1,5,0,9,0,0,1,4,0,0,1,4,9,7,3,3,7,0,4,1,11,0,3,1,12,10,3,49,10,8,74,0,8,1,0,3,24,0,6,40,106,14,17,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09282794029367827,0.0,0.0,0.0,0.1603639474009882,0.08706628493845163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3309312307415595,0.0,0.32799488636321217,0.0,0.0,0.0,0.0,0.0,0.20174859875255333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10670060179762167,0.0,0.0,0.0,0.0,0.0,0.13774691474585346,0.0,0.2635716287310864,0.0,0.0,0.0,0.0,0.0,0.05272518807977412,0.0,0.0,0.0,0.0,0.08869729626270018,0.126091214588108,0.0,0.0,0.0,0.0,0.0,0.11852515346905328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09341100781322947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1088372779411955,0.0,0.0,0.0,0.0,0.0,0.2549971013860009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06960518405710106,0.0,0.0,0.11358736910372,0.0,0.0,0.0,0.0,0.0,0.0,0.4161614047410721,0.0,0.07665501711030852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07066026281270553,0.1586135226308625,0.0,0.0,0.0,0.0,0.09954344749918903,0.0,0.0,0.0,0.0,0.0,0.11755576601919808,0.0,0.0,0.0,0.0,0.0,0.10482639860359416,0.11681322691999288,0.0,0.10430443486325687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10435152327450402,0.0,0.0,0.0,0.0,0.0,0.07380724256015163,0.0,0.08327512098692222,0.17435917191006198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0911420091524826,0.09600352996066656,0.0,0.0,0.0,0.0,0.0,0.0,0.06080430025562372,0.0,0.09884166029589954,0.0,0.0,0.0,0.0,0.10186271133791087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0836440908218982,0.1269803392019385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22774298203549675,0.0,0.0,0.0,0.0,0.0,0.1343009288547405 fitness,yayabrazie,2018/02/10,What is your favorite cardio exercise? I used to run but don’t enjoy it. Thinking about biking but what is your favorite to help get lean and toned muscles?,3.1950000000000003,5.739847166666667,3.6500000000000017,86.70500000000001,77.33333333333334,5.333333333333334,26.66666666666667,6.42735559955562,1.2056666666666676,125,5,22,1,3,39,24,30,0.0,0.628,0.3720000000000001,0.935,0,0,0,0,0,0,3,0,2,0,0,1,1,0,0,0,0,3,2,0,1,0,5,6,3,0,0,2,0,0,0,0,0,2,0,0,0,3,1,0,0,1,2,0,1,1,0,0,0,0,0,3,1,3,6,0,1,0,0,0,0,3,0,0,0,0,15,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3811688128789308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4890135959250964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4674772799692235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6301119200598012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,IlluminationRock,2018/02/10,"Students, do you prefer to workout before or after studying? 27/M here. Engineering student. I try to hit the gym 4 times per week, alternating between upper and lower body strength training. I also visit my local mountain once per week to go snowboarding. I find that if I study first, I tend to study better than if I wait until after my workout. But that's just me. I know it's different for many people, just curious to hear your thoughts! ",2.861666666666668,5.528509452380952,4.3452380952380985,80.53309523809527,79.47619047619048,6.114285714285715,27.190476190476193,7.3871296695380915,1.8566047619047628,350,15,59,5,9,116,64,84,0.028,0.8640000000000001,0.109,0.7574,2,0,0,0,0,0,13,0,2,0,3,4,2,0,0,1,0,1,1,1,0,0,12,8,7,0,3,6,0,0,0,0,0,0,1,0,0,3,1,0,1,4,3,0,2,0,0,0,1,1,1,12,2,11,6,0,11,0,0,0,0,4,2,0,3,7,38,15,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2094848268019497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22290388752640666,0.0,0.0,0.23167736576862705,0.0,0.2909722680113189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2736865778613277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23942156191069724,0.22281826580516093,0.0,0.0,0.0,0.0,0.0,0.0,0.14887471356537282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29524162982009017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14396327913134774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26558063071790977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2789728704377372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18160618721699012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2079625208619668,0.15274770829910678,0.0,0.0,0.0,0.0,0.17784983207292782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4202480131206057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,rdzfce,2018/02/10,"Shiftwork Help! Il try and keep this short as possible, been lifting for a while and currently using nsuns 4 day template. I work strange shifts so one week I could hit all 4 days, the next week I might only be able to get there once. It’s frustrating because I’m obviously not progressing and getting the results I want anymore. Anyone else out there in the same boat or does anyone have some advise/opinions? Maybe a full body routine with a bodyweight program at home on the days I can’t get to the gym? ",4.814458874458872,6.0423171414141414,4.9438961038961065,84.80727272727277,69.50505050505049,7.6773448773448765,31.31457431457432,7.957251820313856,2.117766522366522,403,17,78,5,7,126,79,99,0.059,0.8959999999999999,0.044,-0.3296,1,0,0,0,0,0,9,0,0,0,2,3,1,1,0,8,0,6,1,1,2,2,17,14,7,0,2,2,0,0,0,0,1,0,0,1,0,2,5,0,1,0,1,0,0,2,1,0,1,1,0,5,0,9,9,4,14,0,0,0,0,1,6,0,3,8,44,7,2,0.18729115559764234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1857424997180719,0.2619166614602881,0.19190192195456915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11417095007866597,0.0,0.0,0.0,0.0,0.0,0.0,0.20803825210031016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14953674772468248,0.0,0.0,0.3623619034492864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16389975239632196,0.0,0.0,0.0,0.0,0.0,0.15645772782565742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2935556959271775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12553731366897825,0.0,0.1878682998518469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16647298460396906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1881591394401376,0.0,0.0,0.0,0.0,0.19868631871320308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19918626874992704,0.0,0.0,0.0,0.0,0.0,0.1994589681894203,0.12691333416616726,0.14244336349470774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21114263692310486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12715840053646035,0.0,0.0,0.0,0.0,0.16175942430693846,0.0,0.0,0.11046917611800593,0.0,0.3004673355841528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13635019190198094,0.0,0.0,0.0,0.0,0.0,0.0 fitness,J4degrees,2018/02/10,"Working out a muscle group a lot during a single day. Hey guys, I remember a long time ago I was reading on website (I think bodybuilding.com) about someone using all day to work out his biceps and triceps something like 8-10 times during that day. I vaguely remember him saying that Arnold would occasionally do it. Does anyone have any experience doing this, or know any articles about this topic?",8.503333333333334,8.68812933333334,8.638333333333332,65.19,61.22222222222222,10.533333333333337,36.05555555555557,10.125756701596842,3.863488888888889,320,13,49,6,4,105,57,72,0.0,0.962,0.038,0.3612,0,0,1,0,0,0,10,0,0,0,2,2,1,0,0,4,0,5,2,2,1,1,12,8,2,0,1,1,0,0,1,0,1,0,1,0,1,5,3,0,0,4,1,0,0,0,0,0,0,1,1,6,1,6,6,3,10,0,0,0,0,6,3,0,2,8,31,11,3,0.0,0.0,0.0,0.0,0.0,0.0,0.17787515728689873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27291469806981244,0.0,0.0,0.0,0.0,0.1403078527578261,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3882320453440629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17560106484294066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1962863831200368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1986873765558161,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11027883638113634,0.0,0.0,0.0,0.0,0.0,0.0,0.09803353867387224,0.0,0.0,0.17757995640788465,0.0,0.0,0.0,0.17059604176611365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20071675508926573,0.0,0.0,0.0,0.0,0.0,0.4546228848371486,0.0,0.0,0.1595748366105784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1700206452354246,0.154479759784234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12857639747465907,0.0,0.0,0.2340157800343241,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17330793208273867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2921693112949995,0.0,0.0,0.14254484930974087,0.0,0.0,0.0 fitness,Plays_On_TrainTracks,2018/02/10,"Cant get past my current PR. I been doing Metallicadas PPL for a little bit, got up to a Deadlift of 315x3. Cant hit the last 2 reps. Been stuck for like 3 weeks now. Try reducing weight didnt really help. Any pointers to help push past the stall?",0.2941025641025625,2.495498153846153,2.0861538461538487,95.54217948717951,86.69230769230771,5.7743589743589725,18.28205128205128,7.1686216300943375,0.1706051282051284,192,5,44,3,6,63,42,52,0.174,0.7759999999999999,0.05,-0.6428,1,0,0,0,0,0,7,0,0,0,0,2,1,0,0,4,0,6,1,0,0,0,0,10,0,0,0,0,0,1,1,0,0,0,0,0,0,0,0,1,0,0,0,0,1,3,0,0,0,5,1,2,1,6,4,1,9,0,0,0,0,2,2,0,0,7,19,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18923075492358699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3037949359830509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14538275566039655,0.0,0.0,0.0,0.22255513166203425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3730323244130235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2268243285551313,0.0,0.0,0.0,0.0,0.0,0.13594695091388675,0.2788961255600308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5312737011913204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17826463849930985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18892468037763827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22320859298194815,0.3388536186015297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,iheartanalingus,2018/02/10,"What do you think about this Greyskull modification? So I bought Greyskull LP and have read through it when I began lifting almost 8 months ago. One thing he mentions is doing 2 days a week instead of 3 if you are busy but I always do ""plug-ins"" which still puts me at 2 hours per day or more. But what I was thinking was cutting the two days to just the basics and a third day for plug ins. Day 1 - bench and squat (alternating incline) Day 2 - ohp and deadlift Day 3 - plug-ins - chins, abs, cable crossovers, pull ups, dumbbell rows, maybe dips The idea is that frequency isn't my problem. It's that I lose so much time in One day when I'm grinding on somebody's web design and 2-2.5 hours at the gym is too much. So what do you think about this sort of setup?",2.823076923076921,4.085766692307693,3.3979487179487187,93.85538461538464,74.38461538461539,5.9692307692307685,24.538461538461537,5.985473137389443,0.3584076923076922,588,18,134,3,12,184,103,156,0.055,0.924,0.02,-0.6089,0,0,0,0,0,0,24,0,3,0,1,11,3,1,0,6,0,12,0,0,0,0,17,18,14,0,2,5,0,0,0,0,0,0,0,0,0,11,5,0,0,4,2,1,2,1,3,0,4,4,0,10,0,13,14,3,26,0,1,0,0,5,6,0,4,18,77,21,1,0.0,0.0,0.0,0.0,0.0,0.0,0.12438486436051102,0.0,0.1405098163314288,0.0,0.0,0.0,0.11675715300075795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7239563003938652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2763730934491269,0.0,0.0,0.15840375546642824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15698174680193355,0.0,0.0,0.0,0.0,0.0,0.0,0.14096990451160898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11200177081995004,0.0,0.20630211165136425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19016839311540845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13426691241068325,0.0,0.1410599606129424,0.0,0.0,0.14035757852566122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11205941864772316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09322211122311197,0.26973341309354226,0.0,0.0,0.08182149070665228,0.0,0.0,0.0,0.0,0.0,0.0,0.13707186587215806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11255592402310953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Jd4l18,2018/02/10,Could you use some help getting my body back to normal So I’ve developed anterior pelvic tilt. And also noticed my left hip is higher then my right. Was just wondering if anyone had any tips that could help. Thanks!,1.7456910569105697,4.536042146341465,2.616463414634147,88.47477642276422,90.95121951219512,5.660162601626017,19.028455284552845,7.1686216300943375,0.7128991869918697,172,5,32,3,6,54,37,41,0.0,0.812,0.188,0.8221,0,0,0,0,0,0,4,0,1,0,0,4,1,0,0,0,0,5,2,2,1,0,9,9,5,0,4,2,0,0,0,0,0,0,0,0,0,1,1,0,0,1,0,0,0,0,0,0,0,2,0,4,1,1,5,1,4,0,0,0,0,3,2,0,3,2,19,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2066779690120457,0.0,0.0,0.0,0.17575111881314026,0.0,0.0,0.0,0.0,0.18071039980521209,0.0,0.0,0.0,0.0,0.0,0.0,0.19872786357258104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28707357143466544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41269379834387854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.135026581560539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3464597939987567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2808006996544478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2532207318120569,0.0,0.29424077013734085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22071018632917844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23794096757675565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22321306384855474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28027202996268963,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Me_S0_FuCKiNG_H0rNy,2018/02/10,"Binging on IF? Does anybody else consume a massive amount for their first meal of the day on IF? I start my 6-8 hour window at around noon, after 16 hours or more without eating. I'm usually famished and since I am a college student, I eat my first meal in an all-you-can-eat dining hall. As a result, I find myself eating way past the point of being physically full because I'm so hungry. Any advice or tips? Does it just come down to self-control?",3.0599068322981395,4.316988282608698,4.542236024844723,85.9058695652174,73.78260869565217,6.126708074534163,26.186335403726712,6.18269132825596,0.9468335403726708,350,12,70,2,7,117,73,92,0.0,1.0,0.0,0.0,0,0,0,0,0,0,15,0,0,1,2,3,0,0,0,6,0,2,6,0,1,0,11,6,7,0,2,6,0,0,0,0,0,0,0,1,0,1,3,6,0,1,0,0,1,1,0,0,2,0,0,8,0,13,5,3,21,0,0,0,0,1,9,0,4,10,41,9,2,0.0,0.0,0.0,0.0,0.0,0.1545639436028974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1075624506287971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14080670169985238,0.0,0.0,0.0,0.0,0.0,0.0964202428731314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1362512569584579,0.0,0.0,0.17740345761358906,0.0,0.0,0.0,0.10200791799337376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27683493781930896,0.0,0.0,0.0,0.0,0.6473981760655575,0.13213249172345368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14456643209181608,0.2690822116042574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3115353104798806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15099316513810185,0.0,0.0,0.0,0.0,0.14952375840088705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16500799432268806,0.0,0.0,0.13084159401528958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11195502510965084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17420421962033344,0.0,0.0,0.12554964912979058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15247225813917764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,onionbootyfan,2018/02/10,"Does anyone cycle between weightlifting and bodyweight fitness? I just started lifting using a 4 day split from the book ""Bigger, Leaner, Stronger"" (highly recommend it btw). I was wondering if there would be any benefits to cycle from lifting weights to doing bodyweight fitness (say 16-26 weeks of each). The reason I'm curious is I know from weightlifting you get bigger and stronger, the same can be done with BWF I'm sure. However I'm interested in getting more functional strength from doing BWF. Has/Does anyone here do this? If so what have you noticed in terms of benefits?",5.452200854700855,7.985013750000008,5.3685897435897445,77.15418803418805,70.15384615384616,7.699145299145299,34.63247863247863,8.515128840125781,3.2747811965811966,466,24,72,8,9,145,73,104,0.0,0.745,0.255,0.9762,1,0,0,0,0,0,18,0,2,0,1,4,5,0,0,4,0,11,1,0,2,1,14,20,5,0,3,3,0,3,0,0,1,0,1,0,0,3,4,1,0,3,3,0,0,0,0,0,0,2,4,5,5,12,15,4,11,0,0,0,0,3,7,0,3,4,46,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16955785120647746,0.0,0.0,0.0,0.0,0.34868474566256136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1608018716558731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.218196670497548,0.25515853125574284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2605367997628861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2634384492386932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13702920848589115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2838720632832548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2563601763168679,0.0,0.0,0.0,0.0,0.0,0.19828295503082866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17648215876812168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2349973672415724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21534729180082735,0.0,0.0,0.0,0.0,0.2000032680317911,0.3036255468452555,0.0,0.0,0.0,0.0,0.0,0.0,0.2703955654716325,0.0,0.0,0.0,0.1771219983419737,0.0,0.0,0.0 fitness,GuessWhatIsInsideMe,2018/02/10,"531 BBB leg accessories? As a preface, I have read Wendler’s books and understand his stance on the volume in BBB. With that said, would it be detrimental to add a few leg accessories to my squat/deadlift days? I definitely feel my workouts but, coming off nSuns, don’t feel as gassed once I’m done as I’m used to and think I can handle a bit more volume. For example, I was thinking of doing the following: Squat/DL 5/3/1 pyramid w/ multiple FSL sets DL/Squat 5x10 RDL 3x8-12 or GHR 3x15 Front Squat 3x8-12 or Leg Extensions 3x15 I do core work separately which is why I do not mention it here, ab roller or hanging leg raises 2-3x per week. Also, I work out at home and do not have access to some things such as a leg press, affecting my choices in accessories. Does this sound reasonable, am I missing anything, or any other comments/criticisms? Thanks!",2.7160714285714285,4.970762035714291,3.8169047619047625,86.39892857142858,77.45238095238095,7.533333333333335,25.97619047619048,8.472884824447931,1.89214761904762,674,26,134,14,16,218,117,168,0.019,0.938,0.043,0.5764,0,0,0,0,0,0,29,0,0,0,2,3,2,0,0,6,0,14,5,5,3,0,24,27,13,0,1,7,0,3,0,0,1,0,2,1,0,7,7,0,0,6,4,0,4,3,1,0,0,3,5,12,1,17,22,4,13,0,1,0,0,3,6,0,5,2,72,19,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1748805797552237,0.0,0.0,0.0,0.14871182302396166,0.0,0.0,0.0,0.0,0.0,0.0,0.17995733570620884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23874501147411495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18837589412614067,0.0,0.0,0.0,0.0,0.0,0.0,0.14103233385807654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19137081778616827,0.2237884596505693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22114521857324587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21935670831160947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2328900763980121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.218742008194394,0.0,0.0,0.22484237031525475,0.0,0.0,0.0,0.0,0.20801744873284567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20133376845268255,0.0,0.0,0.14528315486246812,0.2802462542551501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2276565377893281,0.0,0.18887175155325786,0.0,0.0,0.0,0.0,0.17541417509200807,0.0,0.0,0.0,0.19732723969904112,0.0,0.0,0.0,0.0,0.31840740877371376,0.0,0.0,0.15534600777056662,0.0,0.0,0.0 fitness,fgrgfrtgt,2018/02/10,"Why is it so much easier to keep your torso up in a front squat vs a back squat? This may be a dumb question, or not a common thing but when I front squat it's much easier for me to keep my torso vertical when I'm in the hole vs when I back squat I tend to lean forward. What cause this?",1.0840000000000032,1.9147447846153869,3.2769230769230795,94.72307692307696,78.07692307692308,7.046153846153848,17.615384615384613,7.554174236665415,-0.07724615384615374,221,3,57,3,5,76,42,65,0.035,0.8590000000000001,0.106,0.6561,0,0,0,0,0,0,4,0,1,0,0,6,1,1,0,5,0,3,0,0,1,0,10,7,6,0,0,5,0,0,0,0,1,0,0,0,0,6,0,0,2,1,0,0,3,1,1,0,0,0,0,6,0,7,5,2,12,0,0,0,0,2,4,1,3,7,38,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.458452599359411,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3062385644210908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5299433633118295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4382866899663822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3339486735576668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19804940546950284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26899569012201485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jackpot08,2018/02/10,"Exercises for tight lat muscles? Hello I have [extremely tight lats](https://imgur.com/a/T1vuN), i mean pretty bad. I roll on a lacrosse ball, and foam roller and there is seismic movement. I also hang from pullup bar quite a lot. I am thinking I may have weak muscles that might be causing the tightness. Does anyone know of any exercises that could potentially help with the overall tightness? Any input would be appreciated! Thanks",4.958138138138139,8.41084910810811,4.519369369369372,77.30566066066069,78.18918918918921,6.5321321321321335,29.843843843843842,7.793537801064563,2.4867825825825824,350,16,54,6,9,106,57,74,0.083,0.752,0.165,0.747,0,0,0,0,0,0,19,0,0,0,1,2,3,0,0,4,0,10,4,0,1,0,16,14,3,0,2,0,0,4,0,0,3,3,0,0,0,2,3,1,4,3,5,0,2,0,2,0,0,0,4,6,1,5,8,1,3,0,0,0,0,2,1,0,3,0,32,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21488977978403415,0.0,0.0,0.0,0.365468263493069,0.0,0.0,0.0,0.0,0.18789045685156472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2243642256197731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27604238800013675,0.0,0.0,0.0,0.0,0.0,0.21454555574615689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23515265645116246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18011273575093895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14767769972557665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2284502798273765,0.0,0.0,0.0,0.0,0.0,0.29270735655207003,0.0,0.0,0.0,0.2850621490442256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27337784053946074,0.0,0.0,0.0,0.0,0.0,0.28580947276012475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2473949321671,0.0,0.0,0.0,0.17218051297199805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19088608607582566,0.0,0.0,0.0 fitness,gamerniger69,2018/02/10,"Range of motion on dumbbell overhead press Jeff Cavaliere stated in a video that, for dumbbell overhead press, it’s actually beneficial to only come down to 90 degrees, stating that this is better for side delt activation and thus hypertrophy. Is this actually the correct way to perform the exercise? Would this be insufficient if it was your only overhead variation?",11.845591397849464,11.40811796774194,11.502258064516132,49.40672043010756,54.806451612903224,14.073118279569895,49.698924731182785,13.023866798666859,7.097886021505376,302,18,39,9,3,100,47,62,0.055,0.852,0.094,0.5514,0,0,0,0,0,0,6,0,1,0,2,0,1,0,0,3,0,5,1,0,1,1,6,6,2,0,2,1,0,2,0,0,1,1,1,0,0,7,2,0,0,0,2,0,2,0,0,0,0,1,3,1,1,9,3,0,9,0,0,0,0,1,4,0,1,0,27,8,0,0.0,0.0,0.6586035544429195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2984464271946705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2906826374782707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5132907008610538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26785149699313315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2397142557435217,0.0,0.0,0.0 fitness,Mike_in_Poughkeepsie,2018/02/10,"For those on a push-pull (or PPL) routine, when do you feel better, after your push workout or your pull? I recently switched from a 3-day full body routine to a 4 day push/pull routine. I've notice that I feel ""tighter"" and my muscles feel like I got more of a workout on pull day rather than push day. Curious if others have noticed similar.",5.563676470588233,5.545829779411764,5.963529411764708,82.58588235294121,67.38235294117646,8.564705882352943,34.64705882352941,8.07648339933343,2.5612235294117647,267,12,53,3,4,86,46,68,0.0,0.875,0.125,0.7717,0,0,0,0,0,0,13,0,3,0,1,4,2,0,0,4,0,2,1,1,0,0,8,6,5,0,2,4,0,3,1,0,0,0,0,0,0,3,1,0,0,3,2,0,4,0,0,0,0,1,3,7,2,8,5,2,13,0,0,0,0,3,3,0,3,7,32,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20551164041281586,0.0,0.2581097549829847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5994355439938751,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.352478490492377,0.16600457568438093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1858468460910344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11352383508013505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5291076618903476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22943651414265215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,leonzon,2018/02/10,"Adventure race training I am doing a race later on this year. It involves cycling running and kayaking. I would normally follow a running training program with long and short runs but I don't really know how to create a program to train for this. I'd like to train efficiently and since I have crappie knees, keep the running to a minimum. I have in the past used a cross trainer/elliptical with spinning to build up cardio. Can anyone suggest a program please. The race is as follows : Stage 1: Cycle – 14km Stage 2: Mountain Run – 6.5km Stage 3: Road Bike – 36.5km Stage 4: Run – 0.8km Stage 5: Kayak – 1km Stage 6: Trail Run – 9km Stage 7: Road Cycle – 5.5km ",2.993013986013988,4.80799431538462,4.3590909090909085,84.85954545454545,75.07692307692308,6.573426573426572,28.74125874125874,7.348242739294969,1.6987692307692308,511,22,99,6,11,169,84,130,0.0,0.8809999999999999,0.119,0.9194,0,0,0,0,0,0,20,0,0,0,0,1,2,0,0,9,0,8,2,1,2,0,12,13,6,0,2,1,0,0,1,0,1,1,0,0,0,3,5,0,1,1,1,0,10,1,0,0,0,0,0,5,2,12,12,0,27,0,0,0,0,2,6,0,0,5,42,8,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2406968718061424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3059715744008352,0.0,0.0,0.18918236165424013,0.0,0.0,0.0,0.0,0.0,0.0,0.16817566249563587,0.0,0.0,0.3046368336676356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3372768700048347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32861092530480623,0.0,0.0,0.0,0.3778662750294544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2205255320375419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2847544604975661,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2973082139850496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2445344194679712,0.0,0.0,0.2216758290424429 fitness,c_vra,2018/02/10,"Is it ok if I add boxing to my PPL routine? I'm a beginner and been following metalicadpa's PPL program for over 2 weeks, so far I feel good. When I was 15 to 18 I was an amateur boxer but left it because of school and personal problems, now I want to retake boxing but I don't know if it is a good thing to add boxing 5 times a week. Will I be overtraining? Will my gains be compromised? Should I follow a lighter program? I'm I just overthinking and I should just do it as long as I hit my daily macros and micros? PS: sorry for the bad english",0.13871794871795018,2.2198984273504294,3.048205128205129,89.23846153846155,86.09401709401709,6.3350427350427365,21.820512820512814,7.61054688173877,0.9885179487179492,424,15,94,8,13,150,73,117,0.08800000000000001,0.7909999999999999,0.121,0.3994,0,0,0,0,0,0,10,0,0,0,1,5,5,0,0,6,1,13,0,0,0,0,18,21,12,0,6,6,0,1,0,0,4,0,0,0,1,5,6,0,0,2,0,0,2,1,2,0,0,3,1,14,3,10,11,0,12,0,0,0,0,1,3,0,2,7,61,19,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22265575641181654,0.16255769165502482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1348348174285404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4473351550859291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14655317641092588,0.0,0.0,0.0,0.28973441082373,0.0,0.0,0.0,0.0,0.0,0.23599185058993716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23284328639100102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2551642476492529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2698811801876625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29851180725063464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17716166587463494,0.0,0.0,0.0,0.15549563733054209,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1572870704535812,0.0,0.4278082687114508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Gigglefruit357,2018/02/10,"Fast days and the gym question This is my first post in this sub, so please be gentle. I've been doing IF for weight loss and trying to mix in a fast day (24 hrs) here and there. Well I just got back to the gym after months of not going and my question is do other fasters hit the gym on a fast day, or does it make you feel like crap? If you do work out on an empty tank, is it cardio, strength training, or...? Any input is appreciated.",3.134193548387099,3.280775053763442,4.2851075268817205,91.94766129032259,72.65591397849462,6.63010752688172,21.951612903225808,5.46131890053228,-0.051464516129032134,332,6,80,1,6,109,67,93,0.064,0.767,0.16899999999999998,0.8982,0,0,0,0,0,0,15,0,2,0,4,6,5,1,0,6,0,9,3,1,1,0,15,14,9,0,2,6,0,2,1,0,0,1,0,0,0,5,5,1,0,3,3,0,1,1,2,1,1,2,2,5,3,10,10,0,18,0,1,0,0,4,5,1,6,12,51,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.152979326858196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17297901147146424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4352383904682395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19686248403069712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11374565245492525,0.1607102215968945,0.0,0.0,0.0,0.19134937592112344,0.0,0.0,0.0,0.0,0.0,0.0,0.12784895990564826,0.0,0.17991966604077325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10990323981759012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15016138136560325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17955953210526415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24693660918160054,0.0,0.0,0.2154478231143372,0.0,0.0,0.0,0.0,0.0,0.5040094571602616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15273188780936606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2739385492493457,0.20226448673427247,0.0,0.0,0.0,0.0,0.0,0.0,0.16377228814220332,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Fluxmap,2018/02/10,"Best muscle group pairings? I've started strength training over the past month or so, from doing just cardio for 2+ years, and I'm getting slightly confused as to what the best muscle group pairing is. Someone from work created a plan for me 3 days a week, which consisted of; triceps and chest, biceps and back, legs and abs. This was in the form of doing circuit training. However I recently saw a personal trainer who told me to do the following; arms, shoulders and a little abs, legs and a little abs, back and chest and a little abs. He recommended me doing this in straight sets. I was just wonder which one is the best to go by? Thank you in advance!",5.681279527559056,6.2715166850393675,6.117785433070867,79.47620570866144,67.18897637795276,8.55472440944882,33.985236220472444,8.472884824447931,2.7486700787401563,517,23,95,7,8,167,79,127,0.015,0.8009999999999999,0.184,0.9697,1,0,0,0,0,0,19,0,1,0,7,5,6,0,1,11,0,8,9,8,0,0,13,17,11,0,0,3,0,0,0,0,0,1,0,0,1,6,8,0,0,1,0,0,3,0,1,0,1,4,1,6,5,15,13,4,21,0,0,1,0,7,8,0,3,9,65,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2726360518507737,0.0,0.0,0.0,0.0,0.0,0.5581359243680887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11433147811954965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09262192384543663,0.0,0.10075278892333688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5330459362611736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14150387809745146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12013008776731675,0.0,0.0,0.0,0.0,0.0,0.16923462507400486,0.0,0.15479479469326365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17504344585074794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15020948358380742,0.0,0.0,0.0,0.12548029364278507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16321638246261022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16939944337578408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14220399941458006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19225351271720773,0.12906256563104304,0.0,0.0,0.0,0.0,0.0,0.1141630509733339 fitness,bandit25,2018/02/10,"How large of a bulk should I do to take advantage of muscle memory and gain back lost muscle? I went about 3 months without working out and also dieting to cut down some fat and lost a lot of size. I'm able to start working out again and will bulk, and am wondering how dirty I can/should bulk to get my progress and size back? Normally I bulk at 300-500 calories over. Can I do more than that without risking excessive fat gain because of the muscle memory concept?",6.558064516129033,5.938213408602152,6.762924731182796,79.70438709677421,65.45161290322581,10.450752688172043,33.65376344086022,9.888512548439397,3.0419092473118283,369,14,74,7,5,119,58,93,0.099,0.755,0.146,0.6707,0,0,0,0,0,0,8,0,0,0,8,7,5,1,1,3,0,6,3,2,2,0,17,14,9,0,2,2,0,0,0,0,2,2,0,0,0,1,8,3,0,1,0,0,1,2,4,0,0,3,0,6,1,17,9,3,11,0,2,0,0,0,5,0,3,5,48,7,2,0.2199308373570006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17587861117557038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3382264768142433,0.0,0.13406779712859762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11490478520847268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4801609781495674,0.1869773331197515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17554669611577764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2154855248716445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15566817865909258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16536061896204368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20387808962271214,0.0,0.0,0.0,0.4240109579238308,0.23850561149225705,0.3202245379190547,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Thebodyisthemind,2018/02/10,"Front Rack Mobility Tutorial by Quinn Hennoch Since people often complain about being unable to get into a good front rack position, here's a [useful video] (https://youtu.be/UDLrAbTpjUg) on the subject, published just a few minutes ago on the Juggernaut Training Systems YouTube channel. Don't have the mobility for the front rack position? Spend more time in the front rack position!",8.851774193548387,11.876234177419354,7.516967741935487,63.25545161290327,62.064516129032256,10.121290322580649,39.81935483870968,10.355215969177356,5.141667096774194,317,17,40,8,5,96,46,62,0.041,0.906,0.053,0.1759,0,0,0,0,0,0,14,0,0,0,0,4,2,0,0,8,0,3,0,0,1,0,4,5,0,0,0,1,0,0,0,0,0,0,0,0,0,0,1,0,0,0,2,1,4,1,1,0,0,0,0,0,1,8,4,2,11,0,0,0,0,1,4,0,1,2,24,0,1,0.0,0.0,0.0,0.0,0.0,0.0,0.44249548302842573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2608024393384568,0.0,0.0,0.4186908961887717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34607053948802424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41292921704064905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29107753775740186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4311337136074453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,firefly6345,2018/02/10,What do i do after 12 weeks of working out? All the weight lifting programmes online say do this for 8-12 weeks.. but what happens after 12 weeks? Do i alter my exercises slightly? Do i increase weight? Or do i move on to an ‘intermediate’ workout (im a beginner) ,0.6714010989011001,3.1703266346153884,3.645604395604393,82.15653846153847,90.34615384615385,5.279120879120879,26.659340659340657,6.868970318607317,1.5880186813186803,203,10,38,3,7,72,36,52,0.0,0.926,0.07400000000000001,0.5412,0,0,0,0,0,0,9,0,0,0,1,0,0,0,0,3,0,6,3,0,0,1,4,7,2,0,0,2,0,2,0,0,0,1,1,0,0,3,1,2,0,0,2,0,2,0,0,0,0,0,3,5,0,7,7,2,10,0,0,0,0,1,2,0,1,6,27,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22132943157257592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2703546978170623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26601723089221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19903958479898287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6022993870748703,0.6095683087741728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18221312221386424,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ioccasionallysayha,2018/02/10,"Half marathon in 3 weeks, midway through a bulk. Anyone had any endurance building success during bulk? For reasons I won't go into, I'm now doing a half marathon in 3 weeks. I can run a 10k at a stretch, and I have run half marathons before, so I know I can train for it in this time, ish.. however I'm midway through a bulk. Are there any training programs or has anyone experience with leaning the body out and building cardio endurance and being able to return to the same strength bulk quite quickly after?",4.862034632034629,6.101709575757577,4.9438961038961065,84.80727272727277,69.40404040404039,6.465223665223665,33.334776334776336,6.18269132825596,1.8925139971139973,404,19,75,2,7,126,65,99,0.0,0.919,0.081,0.8053,1,0,0,0,0,0,12,0,0,0,3,4,2,0,0,7,0,9,2,1,1,0,10,13,5,0,0,1,0,0,0,0,1,1,0,0,0,2,6,0,0,2,3,0,3,1,0,0,3,1,0,5,2,14,10,1,17,0,0,0,0,0,7,0,1,7,49,7,2,0.2726976590267347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3708875186787247,0.0,0.0,0.0,0.0,0.3813530874557616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23204562270011486,0.0,0.0,0.0,0.0,0.30290562389205744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2667506371063585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15498036394491171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14986750174120014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2900475273932713,0.0,0.0,0.0,0.2803786112104588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15901219795497176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.437483226404046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Robdagod,2018/02/10,"Bigger Leaner and Stronger vs PPL I'm currently doing PPL, but I'm reading Bigger leaner and stronger, which routine do you reccomend me? Which are the pros of each routine? I'm looking for aesthetics",3.944459459459459,6.903698513513517,4.282364864864864,80.83543918918923,77.37837837837839,5.8621621621621625,33.57432432432432,7.1686216300943375,2.662951351351352,163,9,25,2,4,51,26,37,0.0,0.852,0.14800000000000002,0.6767,1,0,0,0,0,0,4,0,1,0,0,0,0,0,0,1,0,3,0,0,0,0,5,7,3,0,0,2,0,0,0,0,0,0,0,0,0,2,3,0,0,0,1,0,0,0,0,0,0,0,1,2,0,2,7,1,3,0,0,1,0,1,2,0,0,1,14,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6429769508795566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7658855271106957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,generic930,2018/02/10,"Need help with new diet plan 29 [F] 5'3"" 118lbs I had a stable weight all my life as long as I ate clean. Now, I am on a contraceptive that is renown for weight gain and I am struggling to stay stable. I gained 7lbs in the course of a month, mostly around my hips. Dieting is new territory for me; I don't really know what I am doing and I've never restricted myself prior to this. Here is my meal plan including macros: https://www.eatthismuch.com/dietset/326148911/ It consists of 1800cal/day. I weight everything so I am assuming that the caloric calculation is correct. I exercise the same as before: I work standing up and go rock climbing 3 times a week. I've been trying it for a week now and I managed gain 0.2lbs(not enough to consider it a real weight gain, but still). I lost my energy. I don't think I can exercise more on that amount of cals, I can barely get through the day. Should I eat smaller meals 5 times a day? More protein, less carbs? ",2.609394025604552,5.093085097297298,3.579260312944527,86.74345661450926,79.10810810810811,6.921763869132291,22.709815078236126,8.032893268588372,1.2662432432432429,753,24,149,14,19,241,114,185,0.029,0.852,0.119,0.8765,0,0,0,0,0,0,35,0,0,0,9,6,2,0,1,11,0,16,14,1,0,3,19,23,9,0,2,1,0,4,0,0,1,3,0,1,0,8,6,10,1,3,3,0,2,3,2,0,0,4,4,23,0,19,18,8,24,0,1,0,0,1,5,0,2,15,95,31,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12447179104302578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11897876565602475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2705221008642937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14307346440200114,0.0,0.0,0.0,0.1444741609591765,0.0,0.0,0.0,0.0,0.0,0.12566357031237266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07305155686159115,0.0,0.0794644268162614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09372016624077784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0768428646127239,0.0,0.0,0.0,0.0,0.0,0.09876086355380254,0.0,0.0,0.0,0.1237386337757791,0.0,0.0,0.15263292531451478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11160509486092836,0.0,0.0,0.10367671364307272,0.10783983744007296,0.2700831481929776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15914877196734273,0.08957396162006277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1490323270392209,0.11166253851775672,0.0,0.0,0.1461729789328876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08959269999358688,0.0,0.0,0.16306340810732856,0.0,0.0,0.0,0.0,0.09493039231835487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2243145708464289,0.6810652136722072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10179254500945564,0.0,0.0,0.0,0.0,0.0,0.0 fitness,yoyoyo15,2018/02/10,"when i deadlift with no collars on, i notice that the plates slide off to the left a little bit. is this bad? when i look at the mirror, i appear to be deadlifting with correct technique. when i deadlift with no collars on, i notice that the plates slide off to the left a little bit. is this bad? i am worried that i am creating an imbalance in my body. again, my form appears to be correct. so here are a few questions: 1. is this going to produce an imbalance in my body? 2. if yes, how bad will this imbalance be for me healthwise? 3. how common is this type of imbalance? 4. as i mentioned before, i believe i am using correct deadlift form. what are the chances that my skeleton is not even? 5. should i just do one-legged deadlifts or kettlebell swings instead of deadlifting in order to prioritize longevity?",1.858509142053446,4.422325708860762,3.3675105485232097,86.5534036568214,83.0506329113924,5.7895921237693395,27.765119549929686,7.1686216300943375,1.7153659634317868,634,30,118,9,18,208,85,158,0.125,0.833,0.042,-0.9353,0,0,0,0,0,1,26,0,0,0,1,11,3,0,0,11,1,16,2,2,4,3,18,21,9,0,2,4,0,0,0,0,2,0,0,0,0,10,3,0,0,1,0,0,5,3,3,0,0,0,1,17,0,21,16,5,23,0,0,1,0,2,12,0,5,5,94,27,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4126285458813015,0.0,0.0,0.14017327989699874,0.18559454176988646,0.0,0.0,0.35968545976327315,0.3659562658940464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10880275331106816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0936199773174092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3579597208911461,0.0,0.0,0.0,0.33020590295110097,0.0,0.0,0.13833189212233246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3750928828979863,0.0,0.0,0.11162545684439687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1845355409301957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14227401522291866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16729152939092815,0.0,0.0,0.0,0.0,0.0 fitness,pentakiller19,2018/02/10,"Been working out for months with no changes. What am I doing wrong? I started doing 5x5SL around October. Since then, I havent gained any visible muscle, or lost weight, or seen any changes in general ... except maybe my clothes becoming too big. What am I doing wrong? I started out at 183lbs, 23 years old, 5'11. Now I'm 190lbs, but I dont see a difference. Originally, I was using the smith machine, but I stopped once I found out it wasnt recommended. So I started over, multiple times, with dumbbells and only use the smith occassionally for deadlifts. I dont want to create muscle imbalances because I'm taking up Muay Thai, and I dont want to injure myself. I work out at planet fitness so I'm pretty limited. I would love to go to a better gym, but they are either out of my way or too expensive. I *feel* healthier, at least. I can run longer without getting winded, my skin has gotten clearer and I just *feel good*. But on the outside ... nothing. I started tracking calories with MFP. Its recommended that I eat about 2500 calories a day, but I eat no where near that. I eat about 1000 or 1500 on a good day. I've cut back on sugar and junk food, eating a lot of nuts and drinking whey. I see people making significant changes in 3 months and I'm not even making a fraction of that. Its discouraging. Any advice? Is it a lack of cardio? Genetics? Not enough volume? Diet?",1.5975,4.185790447761197,3.350876865671644,85.95527052238809,84.82089552238807,5.887313432835821,24.04664179104477,7.292943589461545,1.296232835820895,1072,42,204,17,32,356,158,268,0.149,0.765,0.086,-0.7959999999999999,0,0,1,0,0,0,52,0,0,1,6,12,9,1,0,10,0,17,13,1,5,0,47,43,18,0,4,15,0,4,0,0,1,2,0,0,0,9,15,9,3,3,2,1,2,10,5,0,0,7,8,27,4,34,35,5,39,0,2,3,1,2,20,0,5,16,131,36,2,0.0,0.0,0.0,0.0,0.0,0.09686139966550003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20222018039583506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08824007650820949,0.0,0.0,0.0,0.07621911540347595,0.0,0.0604241808475951,0.10947305864759738,0.0,0.0,0.0,0.08766583222697144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31457551494956304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12785167722152385,0.0,0.0,0.0,0.0,0.1035619579753274,0.0,0.0,0.0,0.0,0.34851263876321525,0.0971023536355047,0.0,0.40570842081843866,0.0,0.0,0.0,0.10242008176849003,0.0,0.06546950334936863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1002386698519873,0.0,0.0,0.0,0.0,0.0,0.11985936978745425,0.1086827497447293,0.0,0.0,0.05178743643435182,0.0,0.05633362421469554,0.16627856876659616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10820396247667914,0.08427043952987398,0.08946196307152599,0.0,0.13233013136207392,0.0,0.09958191520544436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15823733275967974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09511075124428063,0.0,0.10401243236019096,0.10556227093886922,0.0,0.07538715890875518,0.0,0.0,0.0,0.0,0.0,0.06871908909670685,0.0,0.0,0.0,0.0,0.0,0.0,0.10084325918705846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15797566315293066,0.0,0.0,0.0,0.0,0.08199519005122283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2806377782276953,0.0,0.0,0.0828708825197304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07452781472681834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.057799150660997375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17122009935786153,0.0,0.0,0.11693008547691007,0.07867885911003618,0.0,0.12070455092259012,0.0,0.0,0.0,0.0,0.0,0.0955505921320406,0.0,0.14432478048773126,0.0,0.0,0.07041380901744687,0.21674987568841614,0.0,0.06383166641301075 fitness,SamuelBlack,2018/02/10,"1½ years into lifting and looking for the next step Hey fit people! As stated I've been lifting for 1½ years now and I'm in the process of trying to find the next program to get into. I'm a 28-years old man (6.2, 200lbs) and I started out with PPL for 9 months and switched to Arnold's Golden Six for the rest. The G6 is formed mostly of compound movements (https://www.t-nation.com/training/tip-train-with-arnolds-golden-six) and I think it worked since I managed to gain 15 pounds during this time. My goals are to grow more muscle until may and then cut a couple of lbs of fat to feel lighter during the summer games. I've been browsing the recommended programs on the FAQ and a lot of them seem to lack the adequate volume to retain the strength gained from G6, as it's hitting the whole body (minus DLs) three times per week. And as I have only three days per week for training I feel split training could possibly weaken me even more. So any suggestions for programs that would be a logical advancement from G6 and also doable while cutting, are appreciated!",8.90969543147208,8.276147812182742,7.606705583756348,75.61411928934012,60.725888324873104,9.504365482233501,33.91319796954315,8.238735603445708,2.4752359390862937,857,28,155,8,10,259,128,197,0.044,0.8590000000000001,0.097,0.8906,0,0,0,0,0,0,32,0,0,1,6,4,3,2,0,15,0,10,2,2,0,0,26,20,17,0,3,0,0,2,0,0,2,1,0,0,1,4,13,1,1,6,1,0,4,0,2,0,3,2,3,8,1,31,13,8,28,0,0,1,0,5,6,0,4,17,94,12,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1459224596018081,0.0,0.0,0.0,0.12408693416901305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20268479427519567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14568871177856774,0.20190133675729,0.0,0.11767907602295773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12052076013811727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18452623080593136,0.0,0.0,0.0,0.16677572179843606,0.0,0.0,0.0,0.0,0.0,0.09533387127386392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15323017370950634,0.0,0.0,0.15513081526089822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14564707727089188,0.0,0.0,0.0,0.0,0.0,0.3881211988318047,0.0,0.0,0.0,0.0,0.19147323212412326,0.0,0.0,0.1387778619283483,0.0,0.0,0.0,0.0,0.0,0.12650282085901893,0.0,0.0,0.0,0.0,0.2057092938218262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16611527669498666,0.0,0.0,0.0,0.1509423796894905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12915432615619651,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11692042298905884,0.0,0.0,0.2128012957675246,0.0,0.0,0.0,0.0,0.12388622761869945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.292735395940194,0.0,0.0,0.0,0.0,0.2037230068238768,0.0,0.0,0.0,0.13284148619798591,0.0,0.0,0.12962257773236574,0.0,0.0,0.35251715211245643 fitness,LeonelMarjavaara,2018/02/10,"If Phrak's Greyskull program doesn't tire me at all, can I do all the exercises each workout day? Rookie lifter, been doing the Greyskull program for 3 weeks. Some progress. But I don't feel anything after a workout, no tired/shaky bodyparts or anything. No DOMS the day after. I don't even feel like I earned the post-workout protein shake. I do the 3x5 and AMRAP the last set and usually make it to around 7 reps. So the weights are heavy enough. I don't want to question a scientifically proven program but it just feels ridiculous doing just 3 sets of 3 exercises 3 times a week. And even less for the deadlifts. So instead of the recommended alternating between OHP/BP, DL/Sq, Chins/Rows, can't I just do all 6 every Mon, Wed and Fri? I tried throwing in some curls and dips but it still feels like such a light workout. Ideas? ",2.535,4.832036097560977,3.301402439024393,89.64954268292685,78.26829268292683,5.5634146341463415,26.713414634146343,6.6274283507984215,1.0102024390243909,656,27,134,6,16,207,101,164,0.096,0.8759999999999999,0.029,-0.763,0,0,0,0,0,0,25,0,0,0,2,11,4,1,1,13,0,13,4,0,1,3,28,19,12,0,2,8,0,5,2,0,0,3,0,0,0,3,7,1,0,6,5,0,2,7,2,0,0,1,6,9,2,12,18,8,17,0,0,0,0,2,3,0,5,12,80,12,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3071736322943111,0.1661470052359935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2407315828061277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1928464994052564,0.0,0.2465447072628827,0.0,0.15725020089246206,0.0,0.0,0.0,0.0,0.0,0.3774782494255364,0.2666678321495661,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21069109699092115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15213452833671715,0.0,0.0,0.0,0.0,0.0,0.18236337687270646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12458202609473425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17874719902804764,0.0,0.0,0.0,0.0,0.0,0.2090767904933368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14904900312200942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10882986696657353,0.21451242924823316,0.0,0.0,0.0,0.1267146576538023,0.0,0.0,0.0,0.0,0.0,0.205554913508936,0.0,0.11008367338717054,0.0,0.2994187989473738,0.2272742777175405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sammy10001,2018/02/10,"How is my weight & lifts going up, but my muscle % going down? As the title says, I've been lifting for 4 months now and all my lifts and weight have been going up, but my muscle % on my scale shows me going down. https://gyazo.com/00218c2e1cf578431ac232bf01d40d81 Pictures above: weight at night (half full-ish stomach) Pictures below: weight at morning (empty stomach) You can see my muscle % going down, AND my body fat % going up for a reason I don't know. My program: PPL 6 day program, weekly periodized on 12 rep 67% RM, 9 rep 77% RM, 6 rep, 85% RM, 3 reps, 93% RM, RM test at the end of cycle & restart My Diet: TRY FOR max protein on a daily basis, but I am so inconsistent. I usually range 75-125 g on average, but some days 175-200. https://gyazo.com/6cac2c3827c061487ca332301c8449c7 Bench: 95 to 150 Squat: 120 to 205 Deadlift: N/A to 225 OHP: N/A to 95 ",3.2767689161554223,5.536934754601232,3.850453987730064,86.81146830265854,75.6871165644172,5.819059304703478,21.296114519427405,6.742157984588678,0.4189618813905933,667,17,129,6,15,210,104,163,0.0,1.0,0.0,0.0,0,0,0,0,0,0,57,0,1,0,0,3,0,0,0,4,0,7,9,4,2,1,12,15,10,0,0,4,0,4,0,0,0,1,2,0,0,0,3,6,0,2,1,0,6,1,0,0,1,2,7,14,0,23,13,2,29,0,0,1,0,2,14,0,1,9,61,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30586985183330395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15678476371599415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1820589077197871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12501615422465018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4813095134287913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07757182104210028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1126638171230415,0.0,0.0,0.0,0.0,0.0,0.0,0.1324588123834618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.145124721505057,0.0,0.0,0.0,0.0,0.0,0.11224738195093592,0.0,0.0,0.11247751028756033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09583093292381573,0.0,0.0,0.0,0.0,0.0,0.1554557262227232,0.0,0.0,0.0,0.1132212459447632,0.6875260200051448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,grooverocker,2018/02/10,"Changing sleep routine Hey folks, I'm looking for advice and suggestions on balancing limited sleep with working out at the gym. I (34m) have been doing the GreySkull LP program with a solid 8/9 hours of sleep a night. Felt great, progression was great. I've taken on a new job that will absolutely limit my sleep to 6 hours max a night. There's no way to increase the amount of sleep. I'm worried working out HARD will not be compatible and I'll eventually burn out my body. I'm wondering if there are any recommended strategies to creating a healthy balance? My goals are general health/weight gain/progression in weights lifted. Not looking to be a body builder or anything like that, just hate to be inefficient at the gym. Workout less frequently? Less intensely? ",4.5299891657638165,7.0802754225352125,4.957323943661971,78.97624593716144,72.94366197183099,8.594582881906826,33.45828819068255,9.265573868473778,3.4311271939328267,618,32,108,15,13,196,94,142,0.083,0.767,0.15,0.866,1,0,0,0,0,0,19,0,0,0,6,3,4,1,0,10,0,11,8,7,0,0,17,20,4,0,1,5,0,3,1,0,2,0,0,0,0,2,7,1,2,2,3,0,1,3,1,0,0,4,5,4,3,18,11,4,16,0,0,2,0,2,8,0,3,7,57,6,5,0.0,0.0,0.0,0.0,0.0,0.12107144036112855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08425471376337944,0.0,0.0,0.0,0.0,0.0,0.0,0.10195728558249162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27524492308893805,0.0,0.0,0.0,0.0,0.0,0.0,0.1310673836664672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11896126288358964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2731953977491455,0.0,0.0,0.0,0.0,0.11098804158458997,0.12232337042200543,0.0,0.13169750691542725,0.0,0.0,0.0,0.0,0.0,0.0,0.24402863878819586,0.0,0.0,0.0,0.0,0.0,0.12294939202977125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06053017883313426,0.0,0.0,0.0,0.20808579907732688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11966121208708565,0.0,0.2325392771773444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6199361015225913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0983442612982936,0.0,0.3017481450569277,0.0,0.0,0.0,0.0,0.0,0.0,0.1343618169821982,0.1803980647997703,0.1258241719899076,0.0,0.0,0.0,0.0,0.0 fitness,icyflamez96,2018/02/10,"I keep seeing so much mixed info on if you can cut fat and gain muscle at the same time... Some people say you can cut fat and gain muscle (not directly turning that fat into muscle I should add), and some people say you can't because you always need a caloric surplus to gain muscle... But I'm cutting weight and making gains on my lifts and body weight workouts (such as pull ups, dips, chin ups, push ups) and have done that many times in the past. What does that mean? ",8.608829787234043,5.771499138297878,7.634574468085108,82.18250000000003,62.93617021276596,9.825531914893618,30.9468085106383,5.985473137389443,1.5472851063829784,365,7,77,1,4,112,65,94,0.057,0.818,0.126,0.836,0,0,0,0,0,0,16,0,4,0,4,3,3,3,0,3,0,6,6,4,1,0,20,13,10,0,3,3,0,2,0,0,1,3,2,0,0,4,8,5,1,2,1,0,2,2,3,0,0,1,5,7,0,10,11,4,13,0,0,1,0,6,8,0,3,3,45,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17303427936217294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12676674949578445,0.0,0.0,0.0,0.0,0.0,0.0,0.2309898706402095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18198183373379886,0.21280900989396506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18483895529087205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13881082356276514,0.21083258536407606,0.0,0.22652272909271345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1528700225341081,0.15419516024148242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19851550017170927,0.2883380603891941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33074652947165,0.0,0.0,0.1657123111676824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24251914879549005,0.0,0.0,0.0,0.0,0.0,0.22619409599840554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5064635831273876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,XYZ-Wing,2018/02/10,"Why 3 day A/B routines for Novices? Hi everyone, I just had a quick question about some common novice routines scheduling and frequency. Many Novice routines, including the most popular ones like SS, SL5x5, and Greyskull, are typically set up to be run 3 days per week usually on an A/B workout split? I.E. Mon-Workout A, Wed-Workout B, Fri-A, Mon-B, Wed-A, Fri-B, etc. Is there any reason for this? Most of the advice I've looked at or heard was that targeting each muscle group 2/week was the ""sweet spot"" for the vast majority of healthy individuals. So it just seems odd that a populations known for their ability to recover would do each movement/muscle group less frequently that what is considered ""optimal"". I guess the most likely answer is that SS was the first popular novice program and many others copied the formula, but I was just curious if there was another reason.",7.669891598915989,7.529017804878053,7.849593495934961,71.24066395663958,63.02439024390245,12.166937669376695,37.73441734417344,11.645159339076185,4.549926287262872,696,32,126,20,9,227,106,164,0.011,0.893,0.097,0.8838,0,0,0,0,0,0,36,0,0,1,1,8,5,0,0,11,0,13,0,0,2,0,23,17,7,0,2,6,0,0,2,0,1,0,1,0,0,8,5,0,0,6,1,0,1,0,0,0,2,7,3,4,5,12,8,9,15,0,0,1,0,6,4,0,9,11,71,12,1,0.0,0.0,0.0,0.0,0.0,0.1919274920734337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1335640829888257,0.20595077107036106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2533336484012137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21904668701827767,0.0,0.0,0.0,0.18767613142659173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16706442922892015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2163654059913797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1919099233237471,0.0,0.0,0.0,0.16493313961527029,0.0,0.0,0.0,0.0,0.0,0.0,0.3982534943875911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13309105207679722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22002175831805726,0.0,0.0,0.0,0.0,0.40387999282817133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17880234329894076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21631551447884706,0.0,0.0,0.0,0.31509308356243193,0.0,0.0,0.0,0.17722754844362282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1395225117407614,0.0,0.0,0.0 fitness,iDontHaveKnowledge,2018/02/10,"Has any new P90x come out since the first one? Is it still useful for you? So, back in 2011 and 2012 when I was using P90x, I saw results, and i saw them fast. I went off the grid since then and was wondering what's the best ab workout now?",1.6455769230769235,2.6158039423076933,2.6415384615384627,99.27846153846157,76.88461538461539,5.9692307692307685,18.76923076923077,5.985473137389443,-0.5365923076923078,183,3,47,1,4,58,41,52,0.0,0.855,0.145,0.8243,0,0,0,0,0,0,7,0,1,1,2,5,1,0,0,3,0,4,0,0,3,0,9,11,6,0,0,0,0,0,0,0,0,0,0,0,0,2,5,0,0,1,1,0,2,0,0,0,2,5,2,6,1,4,6,1,13,0,0,2,0,2,3,0,1,8,31,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1857256633466214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21000642577255085,0.0,0.0,0.0,0.0,0.0,0.2866144071950217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2352619797381755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23230910021492665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26377346737120205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1850678968426782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4518424729031436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21810775798017687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4717625086072005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2531777482252893,0.0,0.0,0.0,0.0,0.29617853379168835,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Scott--,2018/02/10,"Can someone please suggest a workout with this machine? Hi guys, I've been using our apartment's gym for the treadmill and rowing machine but I'd like to get into weights training as well using [this machine](https://imgur.com/a/nmp2b). I found a workout plan that involved 3x10 sets of the following: chest press, low row, shoulder press, lat pulldown and reverse grip lat pulldown). I'm not smart enough to know how good this plan is so I'm hoping someone here can tell me what they think. Sadly a proper gym is out of the question or otherwise I'd be doing SS/SL but I'm happy to buy some cheap free weights if needed. Thanks.",4.979416666666669,6.626525441666673,4.753333333333334,84.73166666666668,69.58333333333334,6.333333333333334,30.833333333333336,6.42735559955562,1.6553333333333335,503,21,90,3,9,154,87,120,0.069,0.7140000000000001,0.217,0.9667,0,0,0,0,0,0,23,1,0,1,2,4,10,0,0,6,0,7,4,2,3,0,20,20,9,0,3,5,0,5,1,0,0,0,0,0,1,5,5,2,0,4,4,3,1,1,2,1,0,2,5,4,9,10,17,2,6,0,2,0,0,8,4,0,5,1,45,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20869087318243912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22145166799773056,0.0,0.0,0.10552193615500446,0.0,0.0,0.16940437416299278,0.0,0.0,0.0,0.19998384872265784,0.0,0.2150027504702523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20060358238907994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11099842634421422,0.0,0.0,0.0,0.0,0.0,0.0,0.09867322578691827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1497595400811655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22170439955430926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2262546538557861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3422601232739919,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1765322667324282,0.18594850953874775,0.0,0.0,0.0,0.12941538243449044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34887759728746115,0.0,0.0,0.0,0.0,0.0,0.4918945131496528,0.18159691562624608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Kissedagnome,2018/02/10,"Losing way more weight than expected? I've been tracking my weight over the last 10 days along with my calories and I am losing way more weight than I should be. 6'0 Male 22y/o Over the 10 days I averaged a 1,949 calorie intake and 3L of water (I had been drinking 3L of water for a few weeks before I started keeping track of my calories and weight).I am only burning 250 calories a day from exercise which would put my caloric intake to about 1,700. I started at 197.4lbs and am currently 190lbs which is averaging .74lbs a day or 2,560 calories burned. That would mean to maintain my current weight I need to intake 4,260 calories if I didn't exercise... Am I wrong to think that number is incorrect? That number should be around 2,600 but then that would mean I only would have lost 2.55lbs instead of 7.4lbs. Any ideas why I lost so much more weight than expected? Edit: I have been weighing myself right when I get up, after I use the bathroom and before I take my medicine and drink any water.",4.12140625,6.141095828125,4.024375000000003,87.58312500000002,72.48958333333334,6.466666666666668,27.625,7.1686216300943375,1.4095250000000004,797,30,150,8,16,243,108,192,0.056,0.921,0.023,-0.7884,2,0,2,0,0,0,26,0,0,0,4,5,5,0,0,7,0,21,13,0,1,0,27,33,12,0,10,3,0,5,0,0,6,2,0,0,1,6,9,11,1,4,4,0,1,1,5,0,0,7,5,22,0,22,18,5,22,0,4,0,0,1,6,0,2,13,96,28,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13023934324858608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08524616279744121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16296838249955242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.247027548516188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18761550020317194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05003033102236908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1081006999105911,0.0,0.0,0.0,0.08511534923258066,0.0,0.0,0.0,0.07805668691579996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21426053508021484,0.2090653808478294,0.0,0.0,0.0,0.0,0.0,0.0,0.20862010570772468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07039417277979844,0.07100437726059597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14565866838464092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09626463985477453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08177799922385501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13555798383563614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0719991468564606,0.0,0.0,0.0,0.0,0.0,0.0,0.06135875305655086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08270537062995628,0.0,0.0,0.0,0.15201869938966084,0.07681240971941591,0.6996548646950811,0.0,0.0,0.08640795863056057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27209890399996484,0.10469786473689673,0.0,0.0 fitness,KingWillee,2018/02/11,"Fasted exercise and textbook claims Read this in my nutritional sciences textbook: ""If you skip breakfast to exercise in the morning, you may lose muscle, instead of gaining muscle. The body's carbohydrate stores are low in the morning because you haven't eaten since the previous day. You will have to break down muscle tissue to maintain blood sugar levels, so your workout will not help you build muscle."" How much truth is in this? I feel like I've read that fasted exercise is more likely to burn fat rather than the food inside of you. ",9.324693877551018,8.848978000000002,8.309102040816324,70.40018367346939,59.81632653061224,10.288979591836735,36.94693877551021,9.3871,3.5343648979591844,436,17,69,6,5,135,68,98,0.069,0.857,0.07400000000000001,0.1386,0,0,0,0,0,0,11,0,7,0,2,4,5,0,0,5,0,8,10,3,1,1,8,10,4,0,2,3,0,1,2,0,3,4,0,0,0,3,1,5,0,1,6,1,0,2,2,0,0,1,2,9,3,12,6,2,11,0,2,0,0,8,7,0,2,5,46,12,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17501399907953696,0.0,0.0,0.0,0.0,0.0,0.0,0.3189042960271876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18515628185347247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14516680430851,0.20510488783893274,0.0,0.0,0.0,0.0,0.34716345905565205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1924376321977859,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2805259236399153,0.0,0.0,0.0,0.0,0.3211923873404619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.211052141744495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5743570401833267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2374927705242084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,chivs688,2018/02/11,"Muscle SIZE loss on cut with no workout? How long would it take for a muscle to lose *size if eating at a deficit and *not continuing to lift weights? Is there any kind of study done on this? The little information I’ve found seems to vary quite a bit.",3.138529411764708,4.590990647058824,3.727598039215689,91.04669117647059,73.90196078431373,6.6686274509803924,22.553921568627448,7.1686216300943375,0.4660156862745097,197,5,44,2,4,62,44,51,0.23,0.77,0.0,-0.8895,0,0,0,0,0,0,6,0,0,0,3,2,4,1,0,4,0,3,2,0,1,0,9,6,3,0,2,2,0,1,0,0,1,0,0,0,0,2,2,2,0,3,1,0,0,2,3,0,0,2,1,0,1,9,3,1,6,0,2,0,0,1,4,0,2,2,24,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1844858068012371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29617729892582795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27762281230853497,0.0,0.0,0.0,0.2775963501549486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29745435988810376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2825057217774663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27190282445608965,0.0,0.2400822070877015,0.0,0.3035029714829841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2885492199493693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24697129515138136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2039755478720765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3303568874967785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19271590512535405,0.0,0.0,0.0 fitness,SicSemperTyrannis123,2018/02/11,"Can you still get gains by only doing a few exercises per body(benching for chest, Squats for legs etc). So I try my best to do an upper/lower split but i'm wondering if when I workout my chest for example if benching is significant to get gains or if I have to do flys, dumbell presses, push ups and all that as well or if I'm doing leg day if doing weighted squats and a few deadlifts is ok or should I also do isolation exercises and go on leg press or the other machines? I'm asking because I noticed if for example i'm doing upper body split I can just do benching for chest, then bicep curls for biceps instead of multiple workouts for each upper body part which takes time. I'm a college student with a pretty busy schedule on specific days so even though I like working out, I want to be able to finish within 40minutes but it's hard not to rush thru exercises or get super tired if im doing like 4 different chest exercises then needing to do 4 different triceps etc etc. This is also one of the reasons I kinda gave up on 3 day full body workout because I get too tired so I end up putting less effort on either lower or upper part of my body(usually lower). ",6.1676010430247725,5.690158237288138,7.3900000000000015,74.41393089960889,66.20338983050847,9.634419817470663,34.25554106910039,9.057496981413335,2.9995179921773145,928,38,173,14,13,318,130,236,0.064,0.7979999999999999,0.138,0.9511,5,1,0,0,0,0,15,0,1,0,6,14,6,0,0,7,1,18,20,13,1,1,31,34,28,0,10,18,0,4,2,0,1,6,0,0,0,5,6,1,0,2,7,0,4,1,0,1,1,1,4,15,6,30,31,13,28,0,0,0,0,3,13,0,15,13,123,20,3,0.11991854740025963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19179763806121952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11210765400526684,0.0,0.0,0.0,0.0,0.14620246690296493,0.0,0.0,0.0,0.12584711711013472,0.0,0.0,0.3996074173809879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23201262737779035,0.0,0.0,0.0,0.0,0.2505787173430365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10621223928601976,0.0,0.40122263816311615,0.07920506957911518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2506099662444681,0.0,0.06815247401157684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1074234640674568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12953260931833066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11717228987993507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08891808341489572,0.0,0.0,0.0,0.0,0.0,0.0,0.13652806102997614,0.0,0.0,0.08125991123481592,0.09120345903460028,0.0,0.0,0.0,0.259720201714692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12200027420206085,0.0,0.0,0.0,0.1205512618623013,0.0,0.0,0.0,0.0,0.0,0.1232962391333329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09576710685894996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09016382359763203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11781936396103397,0.0,0.06992546934850404,0.2756574590112767,0.0,0.0,0.0,0.08141682202458829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07073106623910158,0.0,0.0,0.14602848448875247,0.1078211757514144,0.0,0.0,0.0,0.0,0.0,0.13004654927283085,0.08730213073039543,0.0,0.0,0.0,0.0,0.0,0.0 fitness,plain-j,2018/02/11,"Need to get fit so I can climb a mountain. Tips please! In August I’ll be going on a trip to Montenegro and climbing Bobatov Kuk (elevation 2523m, prominence 1478m). I would class myself as having a pretty low fitness level. I do yoga once a week (ish) and go on a hike once a month. Other than that, my only exercise is walking to and from work (approx 2 miles a day). I have never been to the gym or been running. I find it really difficult to control my breathing when running. So my cardiovascular fitness isn’t great. I am female, 5’5”, 9.5 stone (133 lbs), late twenties. I enjoy walking and hiking but uphill is a bit of a struggle for me. I do hill walking where I can but trips out to decent hikes are a good drive away from my home. This weekend I did a walk up a peak with a 736m elevation (408m prominence). I have just under six months to build up my fitness so I feel comfortable and not terrified about my Montenegro trip. I’m going with a group and don’t want to be the one lagging behind out of breath. I have planned at least one peak walk a month but need tips on what kind of exercises and training I can do in a gym or at home to build up my strength and stamina. How often do I need to be doing them and how long for, etc? I have no idea where to start! Any tips on anything would be hugely appreciated! ",2.188848542761587,3.782858399267401,4.124112119764295,86.63574295269949,76.72893772893772,6.652587991718428,24.69007803790413,7.423996415210882,1.0946096193661417,1025,35,217,13,23,349,154,273,0.044,0.794,0.162,0.984,0,0,0,0,0,0,36,0,0,1,6,11,9,0,1,18,0,28,4,2,3,1,34,39,21,0,6,7,0,1,0,0,2,2,0,2,0,5,13,0,1,3,6,0,16,5,3,0,3,3,1,26,6,39,30,3,53,0,1,0,0,2,25,0,3,12,148,31,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09943268412628399,0.0,0.0,0.0,0.0,0.0,0.0,0.12032426577542492,0.0,0.0,0.0,0.13737583682688026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.159631270936721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16399498022481865,0.0,0.0,0.0,0.09429797321389316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16307078633572172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07393179041618142,0.0,0.0,0.0,0.13363983707527202,0.0,0.0,0.0,0.0,0.0,0.07639243222818783,0.0,0.24929574813639985,0.12264001821758888,0.0,0.16120493724205215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2933354705095005,0.0,0.0,0.0,0.0,0.16506137822768413,0.0,0.0,0.0,0.0,0.0,0.15226267366806626,0.0,0.0,0.16493932745114456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12939758714019645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3501274310267277,0.0,0.0,0.32525451862548405,0.11277168929812358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31143301093011905,0.1981610661347355,0.11120474046080836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16050253563169115,0.0,0.0,0.0,0.14875541972197184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09367045804972728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10349325980397288,0.0,0.0,0.0,0.0,0.15285792481986155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08624267047428011,0.0,0.1172865876332236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10644783533775906,0.0,0.0,0.2077369533482372,0.0,0.0,0.0 fitness,Superheronexus,2018/02/11,"Strong Lifts OHP I started on SL again after a serious neck I just for the first time in 2 years and I'm beyond pleased that I'm making progress every lift. One question is with my OHP. It's the only lift in having issues progressing as in I go up then stall then go up. Is it cheating to use a rack or do I need to clean it off the floor? I'm at about 60kg and cleaning it is really tough.",-0.6220689655172436,1.3440454712643728,1.9087471264367828,96.8734655172414,88.54022988505747,4.859310344827586,17.895402298850573,6.2581,-0.30426804597701196,304,8,73,3,10,104,62,87,0.097,0.768,0.134,0.6378,0,0,0,0,0,0,5,0,0,0,4,4,4,1,0,5,0,5,1,1,2,0,9,14,6,0,1,2,0,0,0,0,0,0,0,2,0,5,3,0,0,1,0,0,2,0,3,0,2,0,0,5,1,16,14,0,20,0,0,0,0,1,10,0,2,8,45,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2573370213015885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25979766632282897,0.0,0.0,0.0,0.0,0.0,0.0,0.3471645649785649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3187884186943639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2038761624531094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2264716592842717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2069665272110271,0.23229244161341045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3352692136372432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34215026870233195,0.0,0.0,0.0,0.1956655743024385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2161841474632864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17809804779186558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2637925046443771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.196686197728682 fitness,Sir_Michael2,2018/02/11,"What’s considered a “lean bulk” currently doing 0.5lbs-0.75lbs per week Basically I just wanna avoid too much fat gain in my bulk, I realize fat gain is inevitable but I’m just trying to limit it. Currently, my TDEE calculator says I need 2,200 calories exactly to maintain my weight (easy target to remember) so I’ve been doing 2,600 calories in my training days and 2,500 on my off days. Stats: Male 5’8 125 lbs Body fat: 14-15% Max’s: Bench press: 155lbs Squat: 225lbs Deadlift: 255 lbs twice Power clean: 135lbs (I follow a high school weight room program that’s 3x a week with mostly compound movements, with a little cardio on off days) Diet: Breakfast: 2 eggs, 3 egg white omelette 0.75 cup of oatmeal Small piece of fruit Calories: 475-495 Lunch: 4oz of chicken breast Small plain salad (just lettuce) Carrots Cheese stick Small potato Calories: 425 Dinner: 4oz chicken breast 1 cup of brown rice Small plain salad Calories: 405 Snacks: 3 whey protein shakes 1/4 cup of almonds 1/4 cup of pistachios Protein bar 2 cups non fat Greek yogurt Calories: 1,160 That’s it Sorry that was long but I figured it would be useful to post everything down EDIT: don’t know why it says 1.75 but it’s 0.75 cup of oatmeal for my breakfast, not 1.75",2.4541666666666693,5.362621370689659,2.6846206896551728,89.58911494252874,85.29310344827587,4.817471264367817,23.681609195402302,6.42735559955562,0.8398667816091963,986,37,176,10,30,300,152,232,0.014,0.931,0.055,0.8674,3,1,0,0,0,0,46,0,0,0,4,5,2,0,2,4,0,8,22,7,1,1,22,13,5,0,3,7,0,3,0,0,1,5,2,2,1,9,3,18,2,4,1,0,3,2,2,0,1,2,8,11,0,22,9,3,26,0,0,2,2,3,14,0,1,8,68,20,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20947038455800188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3648563977940594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16948396249928885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19924561540631006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10363889193969957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18900716812569995,0.0,0.16688777753517747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13862834036340582,0.1398300255472049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18060795733000706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2136249056532991,0.0,0.0,0.2999335101908614,0.0,0.19085349874369897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21110039162594696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12803375721167712,0.0,0.0,0.0,0.0,0.16287297395249015,0.0,0.0,0.0,0.0,0.30253574857754184,0.4592804057956385,0.0,0.0,0.17016453814458385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13396215193199126,0.0,0.0,0.0 fitness,Spartan17492,2018/02/11,"100 pushups a day timing question. I have set myself the task of doing 100 pushups a day. Does it make any difference if I do 4 sets of 25 within a short period of time or do 30, 30, 20 and 20 streched out over the whole day? The goal is weight loss for my Army enlistment in May. Cheers r/fitness Edit. This is done in conjunction with running, situps and hiking.",2.7492342342342373,4.286684554054059,3.7308108108108087,90.28153153153154,75.08108108108108,7.095495495495496,24.495495495495497,7.793537801064563,1.1149711711711712,283,9,61,4,6,91,57,74,0.033,0.923,0.044,0.2023,0,0,0,0,0,0,10,0,0,0,2,0,2,0,0,6,0,8,1,0,1,0,9,9,4,0,1,2,0,1,0,0,1,0,0,0,0,2,4,1,0,1,0,0,1,0,1,0,0,1,1,4,1,10,7,1,15,0,1,0,0,1,6,0,4,6,35,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18933542511988374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5386743907180628,0.0,0.0,0.0,0.0,0.29089006796143674,0.0,0.0,0.2436475755881615,0.2849207432420308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18584778454280587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3118945768546092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3246983582117368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3390410504742674,0.0,0.0,0.0,0.3108464429555701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Tourage,2018/02/11,"Should I do Walking Lunges leaning forward or with my back straight? Since my Gym has no squat racks (only smith machines), I decided do learn all about walking lunges and invest on them. It seems that almost every video shows people teaching it with the back in a straight position however [this video](https://www.youtube.com/watch?v=CtXaqVVlPEI) made me question it a bit because the explanation actually makes sense. TY in advance.",9.12375,11.298784986111116,6.742666666666668,72.36900000000001,60.25,9.093333333333334,40.78888888888889,9.3871,4.2515688888888885,357,19,51,6,5,102,59,72,0.031,0.863,0.106,0.6478,1,0,0,0,0,0,19,0,0,1,1,3,0,0,0,4,0,4,2,2,2,1,13,7,2,0,1,1,0,0,0,0,1,0,0,0,0,5,3,0,0,4,3,1,4,1,0,0,0,1,0,6,0,6,5,2,11,0,0,0,0,2,6,0,4,3,31,11,2,0.0,0.0,0.2845488157490579,0.0,0.0,0.0,0.0,0.0,0.29198427788919723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4484279065828791,0.0,0.17774995669417512,0.0,0.0,0.0,0.0,0.0,0.31833968273783764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24567632069025466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2759085756709212,0.1946379312801169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2217665848896892,0.0,0.0,0.0,0.0,0.0,0.20215110804417236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3266464293120814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2654516873135935,0.0,0.0,0.0,0.2412054458379239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Tom_SeIIeck666,2018/02/11,"I've been searching for videos on rowing technique, this might be the best one from Olympic Rower, Seth Weil - Rowing Fundamentals I decided that I am going to incorporate mostly rowing into my routine, and most of the videos on YouTube have really bad technique and they're really short too. [This Rowing Fundamentals video](https://www.youtube.com/watch?v=0IN41ELXrws) from Olympic Rower, Seth Weil is really good and he goes into depth about technique.",10.366666666666667,12.850412333333335,7.726000000000003,65.319,57.611111111111114,10.204444444444446,33.84444444444444,10.355215969177356,4.024624444444443,376,14,48,8,5,108,50,72,0.05,0.851,0.098,0.5574,2,0,0,0,0,0,19,0,0,0,1,2,3,0,0,2,0,6,0,0,0,0,9,7,3,0,0,0,0,0,0,0,1,0,0,0,0,3,5,0,0,1,2,0,1,0,1,0,1,1,0,3,2,10,4,3,7,0,0,0,0,1,6,0,3,0,32,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29331746217746685,0.0,0.0,0.0,0.0,0.3686634483693872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19964959596193696,0.2946503933854835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3726695104334772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2380472415891759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.675147583490628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,gianmtp,2018/02/11,"Feel like I should be doing more Hi there, 22yo guy here. I started going to the gym a month ago and I’ve been doing 5x5 as advised by my friend whos training me. Here’s the thing according to 5x5 I should only do it 3 times a week, but I feel like I should be going more. Also my friend says I shouldn’t be doing cardio even tho I want to (I’m trying to lose weight). Should I do cardio on my free days or should I go to the gym more?",0.7474489795918373,1.8234000204081653,2.793622448979594,96.85227040816328,79.40816326530611,5.308163265306123,16.331632653061224,5.148860815047168,-0.9028204081632653,334,4,84,1,8,113,59,98,0.037000000000000005,0.78,0.182,0.9144,0,0,0,0,0,0,9,0,0,0,1,6,6,0,0,5,0,15,3,0,0,0,12,24,6,0,7,2,0,3,2,2,6,2,1,0,1,2,1,1,0,2,2,1,3,1,1,0,0,1,4,13,6,8,14,3,10,0,1,0,0,7,1,0,1,8,55,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.19876974797107108,0.0,0.0,0.0,0.0,0.17931970126405616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14461226061464671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14810432035656534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2267587092062138,0.32038536523404865,0.0,0.0,0.0,0.0,0.0,0.0,0.34648497928134464,0.0,0.0,0.0,0.3823117345040971,0.0,0.0,0.0,0.0,0.2220267313626808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2190986315586305,0.0,0.0,0.0,0.0,0.25086028278682626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17898129223882414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17053992107152974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17831973019396866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15871384875562128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1489709833138817,0.0,0.0,0.0,0.1307525410747796,0.0,0.0,0.0,0.0,0.15224004164908403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13225891409606874,0.0,0.17986684124107358,0.2730563783711222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CastFX,2018/02/11,"I was given this exercise plan by the gym trainer. Is it any good, should I switch? First of all, I'm a total beginner and I've been going to the gym for a month. I started at 182 cm, 85 kg, so a little overweight and looking to cut down fat with a 1800 calories/day plan with 150g of protein. After a month I reached 87 kg, for some reason. In my plan I alternate between two programs for 3 days a week. Program 1 Cardio 20 minutes Lateral machine 4x9 @ 40 kg Vertical Row 4x9 @ 30 kg Barbell Curl 4x9 @ 15 kg Abs crunches 3x15 Dumbell Curl 45° 4x9 @ 6 kg Leg Press 45° 4x9 @ 60 kg Leg Extensions 4x9 35 kg .... Program 2 Cardio 20 minutes Bench press 4x9 @ 31 kg Pectoral Machine 4x9 @ 25 kg French curl 4x9 @ 15 kg Dumbbell shoulder press 4x9 @ 7 kg Hyperextension 3x15 Abs crunches 3x15 Seated Leg Curl 4x9 @ 35 kg. Is this plan any good? Should I switch to a more famous program like 5x5 or 5/3/1?",-0.6187620124364059,1.5519100218579285,1.7661164499717366,93.63983606557379,99.0546448087432,4.054192575843226,22.703787450537025,5.935793293072707,0.4733683436970044,686,30,144,7,29,231,108,183,0.063,0.88,0.058,-0.2172,0,0,0,0,0,0,31,0,0,0,5,1,4,1,0,9,0,6,9,5,1,2,11,11,4,0,2,1,0,3,1,0,2,5,0,0,0,3,4,2,0,1,3,0,1,0,1,0,2,3,4,7,3,16,6,4,14,0,0,1,0,0,4,0,2,10,51,10,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3508572245141311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33273893237272795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2194293579629501,0.0,0.0,0.0,0.0,0.0,0.0,0.14661043472590932,0.432746403099576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12603123075333594,0.2585539559392732,0.0,0.0,0.21663003369197992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4118187755389102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2652363759580761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18259266663577514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2519994440759818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20692816940083208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SteezBird,2018/02/11,"What visibly physical benefits come from low weight high rep lifts? In other words, what’s the difference in benefits and appearance for somebody lifting low weight with high repetitions over a long period of time versus somebody lifting high weight with low reps over that same period of time? ",13.9606,11.59178066,11.86,54.56,52.4,17.2,47.0,15.247664890283005,7.352400000000001,243,11,35,9,2,75,34,50,0.121,0.784,0.095,-0.1179,0,0,0,0,0,0,3,0,0,0,0,0,5,0,0,2,0,0,3,0,0,0,8,2,1,0,0,1,0,3,0,0,0,0,0,0,0,4,4,3,0,0,0,0,2,0,3,0,0,0,3,0,2,10,2,1,18,0,3,0,0,0,10,0,1,6,18,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16465609622141486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19970778714301368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6058714628443276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16915895773479336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22291854466489386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6982961475656324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Swade-Wilson,2018/02/11,"Muscular strength as a predictor of all-cause mortality in apparently healthy population: a systematic review and meta-analysis of data from approximately 2 million men and women (x-post /r/AdvancedFitness) http://www.archives-pmr.org/article/S0003-9993(18)30079-0/fulltext Conclusions: Higher levels of upper- and lower-body muscular strength are associated with a lower risk of mortality in adult population, regardless of the age and follow-up period. Muscular strength tests can be easily performed to identify people with a lower muscular strength and, consequently, with an increased risk of mortality.",17.732058823529414,18.431833000000005,15.04808823529412,25.02389705882357,42.52941176470589,19.32352941176471,55.36764705882353,16.827784334635936,10.49235294117647,515,29,48,23,4,161,58,85,0.094,0.688,0.218,0.9081,4,0,0,0,0,0,30,0,0,0,6,0,6,0,2,6,0,3,4,4,0,0,10,3,6,3,1,0,0,0,0,0,0,0,0,0,3,0,8,0,0,1,0,0,1,0,2,0,1,0,0,0,4,14,2,1,7,0,0,0,0,3,4,0,0,2,29,0,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5784830378145831,0.0,0.0,0.0,0.0,0.0,0.5349973328870166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3610519297430835,0.0,0.0,0.0,0.0,0.0,0.4987752327385411,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,apparentangryface,2018/02/11,"Lost too much fat? I don't know if this belongs here, but over the course of a year, I've lost a lot of fat. I didn't have too much to start out with, but now it's worrying me. My weight is exactly the same and it has been for 5 years. It's just my fat disappearing. My breasts look deflated and I just look like a skeleton with some muscle. I look like im going to faint ar any given time. The problem is it's getting worse. I work out three times a week in moderation lifting weights and light workouts. I eat roughly 2000 calories a day. I'm 5'10"" and weigh 118 lbs. What can I do?",0.6788095238095231,2.4274931507936515,2.458968253968255,96.13464285714286,81.7777777777778,5.787301587301588,22.404761904761905,6.816661863887847,0.3377428571428571,451,15,110,5,12,149,84,126,0.131,0.815,0.054000000000000006,-0.8504,0,0,0,0,0,0,16,0,0,0,3,6,5,0,0,8,0,9,9,4,0,1,19,20,7,0,2,5,0,3,2,0,0,4,0,0,0,6,8,7,0,1,1,0,2,2,3,0,1,5,7,11,2,11,15,5,14,0,2,3,1,0,4,0,3,10,64,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11918960150564233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11303464196822036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17934495302414347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09157133426832267,0.0,0.0996099727788066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1893216625705321,0.0,0.0,0.0,0.0,0.0,0.09632380121506884,0.0,0.0,0.0,0.0,0.0,0.0,0.1712561249557597,0.0,0.0,0.0,0.44154793891999855,0.0,0.3826557906441018,0.14900827533548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2576872147129657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16770970694516352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12405699899329907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20440267794729194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14059101154511852,0.42686325260574254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12759863807892452,0.17799517972812545,0.1786150906093196,0.0,0.0,0.0,0.2257362505062192 fitness,DankusMemus462,2018/02/11,"Inconsistent noob question here I was just wondering if I’ve missed my big noob gains phase because I started at 13 with light weights, lost a bit of fat and got a little bigger and then went off for a year. Now I’m 15 and want to get serious gains and was wondering if I will get a noob gains phase again because of that 1 year off period or if that ship has sailed and it’s going to be a lot of hard work from here on. Can someone please help?",7.797631578947367,4.616024736842107,7.8325,81.20875000000002,64.78947368421052,11.605263157894738,34.276315789473685,9.516144504307137,2.6571578947368426,350,10,82,5,4,114,65,95,0.115,0.742,0.14300000000000002,0.6908,0,0,0,0,0,0,4,0,0,0,5,5,3,0,0,5,0,6,2,1,0,0,16,18,10,0,4,5,0,2,0,0,1,1,0,0,0,3,6,2,0,3,0,0,2,0,3,0,0,5,3,4,0,12,11,2,16,0,2,0,0,2,7,0,8,7,46,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2589591732730873,0.0,0.0,0.0,0.0,0.0,0.23189029858286545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22194478331113465,0.0,0.12071416235587196,0.0,0.16987898684110173,0.0,0.0,0.0,0.0,0.0,0.19027238072188554,0.0,0.0,0.0,0.0,0.0,0.14237001154953818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2128847395709324,0.0,0.0,0.0,0.0,0.23186419968611136,0.1805783963133727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2331559517915117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2379412374001285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1799693307003583,0.0,0.0,0.0,0.15034073697734793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12528145951298084,0.0,0.0,0.2586510092379454,0.0,0.1969007571838896,0.0,0.0,0.0,0.0,0.460686438472498,0.1546327369012657,0.0,0.0,0.0,0.0,0.0,0.2735625925099264 fitness,pintintin4,2018/02/11,"Activity level calculator So I've found out that I may have been underestimating my calorie intake. Ive been on a 500 defecit for roughly 6 months and I'm down about 30 pounds. Recently however I've hit a plateua were for two months I've not budged in weight. I begin well most weeks but end up binging a little later on. I never eat exercise calories back and am starting to believe I've been eaten too little because of this. I workout with weights twice or three times a week and also do a decent amount of walking. I used a calorie calculator to work out how many calories I should be using and set my activity level to light exercise 1-3 times a week. The calories that came back were the same ones as the my fitness pal were if I had set it to lightly active. They class lightly active however as having a job that is on your feet which is not what I have. So why the difference between descriptions but then similar calorie and recommendations? I reckon I was losing about one and half pound a week (or trying to lol) and this was too much for me.",4.444274322169059,5.679510779904309,5.821990430622009,78.13859968102074,70.38755980861245,8.252759170653906,30.20127591706539,8.648137234880735,2.3887203189792667,839,34,158,14,15,283,127,209,0.018000000000000002,0.923,0.059,0.7845,3,0,0,0,0,0,14,0,1,1,2,11,2,0,0,13,1,20,7,1,3,1,28,29,19,0,2,7,0,3,0,1,2,2,0,0,0,8,11,4,0,2,3,0,2,3,1,1,6,12,6,17,1,24,13,4,34,0,1,0,0,3,13,0,5,17,115,25,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11483542479476748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22083629659224954,0.0,0.08753612694378432,0.0,0.0,0.16178599204050287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16423808027581344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15002955063206164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14693680298497,0.0,0.0,0.1271853787158782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1574480091380968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1424990511386348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2878462323143705,0.0,0.0,0.0,0.16064964939652762,0.0,0.0,0.0,0.0,0.0,0.14558603127178654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2292374187518417,0.0,0.1055611960681366,0.0,0.11075178066102356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19461170679185688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1417858939124578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10163954163533713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16746652477640833,0.0,0.0,0.0,0.0,0.0974937484855712,0.0,0.14027457104470709,0.0,0.0,0.2480454702484172,0.0,0.0,0.0,0.0,0.4607432418147109,0.349727832269748,0.12911202290544233,0.0,0.12957503586810604,0.0,0.0,0.0,0.0,0.10454119632811433,0.0,0.0,0.0,0.0,0.0,0.0 fitness,juan340,2018/02/11,Advice? I have a couple dumbbells at my house with a pull up bar. I have the body beast program(Lifting).I am strapped for time and can't go to a gym. Is Body beast a good option? Is there anything I can do?,0.5051162790697674,2.7740706744186063,1.4849302325581384,99.7339069767442,86.44186046511628,4.370232558139535,17.902325581395353,5.6839178017228535,-0.5942893023255813,161,4,37,1,5,50,34,43,0.032,0.877,0.091,0.5007,0,1,0,0,0,0,8,0,0,0,0,1,1,0,0,5,0,8,3,2,0,0,3,9,1,0,0,0,0,0,0,0,0,0,0,0,0,0,2,1,0,0,2,0,2,1,0,0,0,0,0,4,1,5,9,0,5,0,0,0,0,0,2,0,1,1,24,4,0,0.0,0.0,0.0,0.0,0.0,0.30171657331184265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2540830664801679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6859252253724651,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3416369254869019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17547535054202684,0.25897313148843604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3562674372121089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18004036425237038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TattoosForDays,2018/02/11,"Getting burned out on nSun's - is a linear PPL a good swap to make? Been lifting for a little over 6 months now. Lifted for 4 consecutively, took 6 weeks off for a broken rib, and have been lifting for the last ~3 weeks again after a 15% deload. I'm 5'8 and have bulked from 142 to 158lbs (some of which is water weight from creatine). Undecided on cutting in March or just bulking through summer. **Lifts:** Bench: 85 --> 175 Squat: 85 --> 220 Deadlift: 135 --> 290 OHP: 45 --> 120 I didn't mind nSuns before I broke my rib.. but since coming back I'm just a little burned out with the routine and need some change. I've just finished my 10th cycle of it (7 before the break, 3 just recently) and want to switch to a linear program that might offer better aesthetics. Is a linear PPL the way to go?",1.6448823529411776,3.986966400000004,2.7568382352941185,92.06080882352943,81.875,5.014705882352942,18.786764705882355,6.2272716619740125,-0.11716544117647087,624,15,129,5,17,199,108,160,0.045,0.904,0.051,0.4515,0,0,0,0,0,0,45,0,0,0,1,7,4,1,0,12,0,9,4,2,1,0,21,18,6,0,2,6,0,1,0,0,1,0,0,0,0,3,8,2,0,0,0,0,3,1,2,0,0,4,1,4,2,23,13,2,26,0,1,0,0,1,9,0,4,12,66,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15755606041444606,0.0,0.0,0.0,0.34871096276226504,0.0,0.0,0.18121809844575415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2167578678739976,0.1765038881857635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10705220626567273,0.0,0.11644984139674885,0.17186106193658796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16702149231011762,0.0,0.0,0.0,0.0,0.0,0.0,0.41072884365862256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13677286899201976,0.0,0.0,0.0,0.0,0.0,0.0,0.2173673589184529,0.20689138813755706,0.0,0.16354985641153166,0.0,0.0,0.1519313401478075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20231481157678005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16949605160092546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22765231794369475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12085579525648894,0.16264071045247552,0.3287181100348793,0.24951396269538564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,4digbick,2018/02/11,"Beginner question Just recently started working out and am wondering about something. Strength training is supposedly only to be about 3 times a week and cardio 5 for beginners like me from what I've read. Doing strength training and cardio on the same day so wanted to ask: Should I also do only the same amount of cardio as strength training in a week(3) or is it okay if I do more cardio like days where I'm taking a break from the weights(like the aforementioned 5)? Not focused on opposite sides of the spectrum, but just want to stay balanced. Also, sorry for the rather dumb question.",9.995229357798166,8.465185220183491,9.0422752293578,69.06212844036698,59.18348623853211,11.655779816513764,41.98348623853211,10.355215969177356,4.4679416513761465,475,22,78,8,5,149,74,109,0.068,0.8170000000000001,0.115,0.2978,0,0,1,0,0,0,12,0,0,0,4,9,7,1,0,9,1,8,4,0,0,0,19,15,10,0,5,7,0,0,2,0,1,4,0,0,0,2,4,0,0,3,1,0,0,1,1,0,0,0,0,3,6,16,13,4,16,0,0,0,0,3,6,1,5,10,55,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3172339429786614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18542643943731266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2558331143452434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1938033643281153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3017016603051603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44438511827752425,0.0,0.19839935872726747,0.0,0.0,0.0,0.19584243392223985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15269619750430807,0.0,0.22203175395453853,0.14039009570934688,0.211410107950972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14913126961855258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11565696314247105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2339788462562093,0.0,0.3182018866627461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21509743296953815,0.14439801992348794,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Ditred01,2018/02/11,"Should you still work out if you have to double over at work? For example. I’m scheduled for leg day but I work 16 hours. It takes me an hour to get to work and an hour back. I work midnight shift. So if I double over I’ll work from midnight till 4 pm and I won’t get home until 5:30. I will have to leave my house by that night 10:30 pm to go back to work. I’m just wondering if it’s okay or if it’s more harm than good if you don’t have time to sleep. ",-1.4447142857142836,0.305298742857147,0.7463095238095256,105.29660714285716,90.14285714285714,4.261904761904762,13.511904761904766,5.46131890053228,-1.4466666666666668,348,5,97,2,12,115,63,105,0.064,0.871,0.065,0.0274,0,0,0,0,0,0,10,0,3,0,7,5,3,0,0,2,1,7,2,2,0,0,13,14,12,0,6,8,0,0,0,0,3,0,0,1,0,4,3,0,0,1,0,0,1,2,1,0,0,0,0,10,2,18,11,3,17,0,0,0,0,3,4,0,7,12,58,14,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22276874337675592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09341933884459183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1513612704124621,0.0,0.08232430020825067,0.1214973029355404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14530113840573736,0.0,0.42795828947806175,0.16714294836783505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15338027904284698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13593638270145394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14495937575784762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11568120115188475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10891275466411314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08446597741809382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15708881179522546,0.7381919506683967,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Vikingfreeze,2018/02/11,Quick 5/3/1 question Do you do assistant excercises every training? It seems like a lot to do all of the recommended at once,3.0863768115941994,6.160200826086958,4.843478260869572,73.99246376811597,84.21739130434783,8.284057971014493,29.40579710144928,8.841846274778883,3.333388405797102,101,5,17,3,3,34,21,23,0.0,0.823,0.177,0.5106,0,0,0,0,0,0,3,0,1,0,0,1,1,0,0,2,0,3,0,0,0,1,4,4,0,0,0,0,0,0,1,0,0,0,0,0,0,1,0,0,0,2,0,0,0,0,0,0,0,0,0,1,1,3,4,2,2,0,0,0,0,2,1,0,3,2,13,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3810436406124592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22094854138049305,0.0,0.0,0.0,0.0,0.0,0.0,0.3844903193681649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4816359270575086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.506628169407753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4117152074587549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JustAnotherMortalMan,2018/02/11,"Building cardiac muscle on a cut? TL;DR: Can you build cardiac muscle while in a caloric deficit? I only ever do direct cardio work during a cut, mostly just to increase my deficit but also for general cardiac health. The rule of thumb is that (skeletal) muscle growth only occurs in a caloric surplus. I realized recently that, if the same applies for cardiac muscle, then my cardiac health probably doesn't increase much over the duration of the cut since there is no time for muscle growth. Is the only way to improve cardiac health to throw in cardio during a bulk? ",6.779181692094313,8.219594990291263,6.645658807212207,73.6242718446602,65.11650485436893,7.827461858529817,36.0735090152566,7.957251820313856,3.167752843273232,456,22,67,5,7,144,62,103,0.109,0.75,0.141,0.7608,0,0,0,0,0,0,13,0,1,0,1,4,3,3,0,10,0,6,6,1,0,1,8,6,5,0,1,3,0,0,0,0,0,5,0,0,0,2,0,0,0,1,0,0,5,2,3,0,0,0,0,5,0,13,6,5,16,0,0,0,0,1,5,0,2,5,48,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17169268929735465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19420524850049867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6846369230779614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15782660856416791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4898590195320388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.231479106952074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21198686271040407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17759913839548458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1251912380588579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17041606439539872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15630158700605545,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sk1rm1sh,2018/02/11,"Stiff Leg Deadlift progression with bad flexibility Hey, I was wondering if anyone could help me out with a question. I recently added Stiff Leg Deadlifts to my routine but my hamstrings are pretty tight. I start from the standing position and I can only lower to just below my knee while keeping my back and legs straight before I get hamstring pain and a bit of pain sometimes at the centre of my back around shoulder height. I'm hitting 12 reps fine with the weight I'm using but I can't get anywhere close to the ground with my current flexibility. Should I be increasing my weight when I can do 12 reps or focus on building flexibility enough to get close to the ground before I add more weight? &nbsp; Thanks in advance!",7.347682481751825,7.707620437956206,7.109187956204384,74.59473083941606,63.5985401459854,9.477737226277373,35.37317518248175,9.188382445141503,3.16778905109489,588,25,103,9,8,186,88,137,0.094,0.75,0.156,0.8013,2,0,0,0,0,0,10,0,0,0,2,5,5,0,0,7,0,9,12,5,1,0,26,20,9,0,3,5,0,4,0,0,1,4,0,0,0,0,12,3,4,2,0,0,2,1,3,0,0,1,4,17,2,18,15,4,22,0,0,0,0,3,12,0,4,7,65,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1692684352367837,0.0,0.0,0.0,0.0,0.0,0.0,0.10923532186686323,0.0,0.0,0.13907231421946753,0.0,0.0,0.0,0.2402529369052822,0.1304403577045288,0.0,0.0,0.2658699154901601,0.0,0.0,0.0,0.17055594129739052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12473200198534365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1614209592482144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24486148190551996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10471352825342417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13885890232385312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11881524888405914,0.3324663015329132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15893578047014748,0.0,0.0,0.0,0.0,0.17500642315031045,0.0,0.0,0.0,0.0,0.0,0.15425216755516036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15450934488710968,0.0,0.11057601834667548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.143829896932197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13492721448609354,0.0,0.0,0.0,0.0,0.0,0.5707155489172002,0.0,0.0,0.0,0.0,0.0,0.0,0.1694180602569311,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,duplex78,2018/02/11,"Why pay a trainer for diet advice? I recently saw a post on r/brogress and Some one had paid a trainer to tell them what to eat. This got me thinking is it really that complicated? If so I've been doing something wrong for almost the last year. I assumed that if you knew your maintenance therefore, you can add or subtract your calories depending on goals and you kept your protein to around 1g per pound of body weight and your good fats to around 0.5g per pound of bodyweight the rest from carbs your good to go. Of cause you would try to get your protein from good sources such as chicken, eggs etc and eat fruit and veggies but I can't see why anyone would pay Some one to tell them this? Or are some foods better than others and it's the trainers job to tell them this? ",5.742222222222222,5.5356472420382214,5.418428874734608,87.28557678697805,67.02547770700637,8.251663128096249,30.18329794762916,7.3871296695380915,1.5817111111111104,615,20,131,5,9,189,100,157,0.032,0.899,0.069,0.7789,1,0,1,0,0,0,11,0,10,3,2,4,5,0,0,6,0,9,9,2,3,0,27,18,13,0,4,5,0,1,0,0,2,1,0,0,0,9,9,8,1,3,0,3,1,1,1,0,2,7,4,17,4,21,9,5,9,0,0,2,0,16,4,0,10,3,82,26,4,0.0,0.0,0.0,0.0,0.0,0.14364103510349993,0.0,0.0,0.14719346224389745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10278176536659424,0.0,0.0,0.26171201264946753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13000442826325467,0.0,0.16327742340204265,0.0,0.0,0.0,0.0,0.0,0.1510035391370552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30082353609290075,0.0,0.0,0.0,0.0,0.16393739385319145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17774597520352914,0.0,0.0,0.0,0.07679840473579841,0.0,0.08354019373325852,0.3698752931866236,0.11756469327995946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14586906609704864,0.0,0.0,0.0,0.0,0.11981989548329885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1992141540203156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14077981467869088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09416825121633167,0.0,0.1451390431408846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1171353493487206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11316331988513993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3854382405246069,0.0,0.0,0.0,0.0,0.09418795068963272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09979941570316248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17899934025421102,0.0,0.0,0.2652788116207704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2088409303969356,0.1607150867629283,0.0,0.09465944811462312 fitness,Kazudesuma,2018/02/11,"Fierce 5 compounds and HIIT? Hello all. I was wondering if it is workable to do only the COMPOUND exercises of the [Fierce 5 Novice routine](https://forum.bodybuilding.com/showthread.php?t=159678631), and then add ~15 minutes of HIIT? I'm a beginner 21 yr old 5'4"", 136 lb male. Currently, I'm in a calorie deficit of ~1700 to 1800 calories per day. My primary goal is to lose fat while gaining strength. After ~6 months I plan on getting into a hypertrophy program. I started off with doing the whole routine, including the accessory exercises. I had to cut it to just the barbell exercises due to time constraints and the fact that I wanted to lose fat before I work on aesthetic gains. The reason I'm not on SL is because I prefer the variety of F5, and 5x5 would seem too time-consuming for me. I know that making modifications is frowned upon, but I wanted to see if I can go by and see progress with what I am doing now. Thank you in advance!",5.544060314685319,7.236996369318184,6.518409090909093,72.4423251748252,68.26136363636364,9.051748251748252,33.42482517482517,9.466822959209583,3.3116421328671337,755,35,130,16,13,251,117,176,0.043,0.8759999999999999,0.081,0.8117,1,0,0,0,0,0,36,0,1,0,11,3,5,1,0,11,0,12,5,2,2,2,25,27,10,0,6,5,0,0,0,0,1,5,0,0,1,5,9,2,0,5,3,0,2,1,3,0,0,2,2,14,2,25,24,2,22,0,2,2,0,3,8,0,4,12,83,19,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1294908945154983,0.0,0.1807560556015456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13699505575821802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11098208324020044,0.0,0.12072470472144085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1167419499768211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4752932881601447,0.0,0.0,0.0,0.0,0.14179378885291374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16955375709998569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22290187004810585,0.0,0.0,0.1615570208009738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21840589470174368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3385467481131141,0.19338163046659126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1503538667293023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1955702644965332,0.0,0.0,0.0,0.0,0.0,0.0,0.247730746742146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2505848015113207,0.0,0.0,0.0,0.0,0.0,0.0,0.23716233694445496,0.0,0.0,0.2303633358685986,0.1546462414877162,0.0,0.0,0.15089897766111882,0.0,0.0,0.0 fitness,Aqua__vitae,2018/02/11,"Is there a way to lift heavy but avoid forming varicose veins? So my weights keep going up and I’m seeing great progress but the bigger I get the bigger a varicose vein on my leg becomes. Is there a way to prevent these when lifting heavy? Reference on me: B: 245x4 S:315x6 D:455x2 [Reference to what I want to avoid](https://i.pinimg.com/564x/a7/bd/43/a7bd43c011e40a16f93fa35dcc79ac67--varicose-veins-a-mother.jpg)",4.721956521739131,8.11197615942029,2.3858333333333377,88.19875,91.7536231884058,4.6188405797101435,28.93840579710145,6.42735559955562,1.7039362318840583,341,16,53,4,12,92,49,69,0.042,0.7709999999999999,0.18600000000000005,0.8594,0,2,0,0,0,0,27,0,0,0,1,4,2,0,1,5,0,2,4,3,0,0,9,8,5,0,1,2,0,1,0,0,0,0,0,0,0,2,1,1,3,2,0,0,1,0,1,0,0,0,2,5,1,7,8,1,9,0,0,1,0,0,5,0,0,1,29,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3721480662344872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1760487426073066,0.0,0.1915032755498819,0.0,0.0,0.3715018055555669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29950731691696986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2685150953154817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1987489238559811,0.5349295184231749,0.0,0.4103289500309395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,eddieaspaghetti,2018/02/11,"What counts as light exercise? I've been going to the gym for about four months now and have been noticing results but also fatigue. I recently downloaded MyFitnessPal and need to know how many calories I should eat, but don't want to burn muscle or gain weight because I have a belly still. I'm a 23 year old male, 171 lbs, at 5'6. I'm pretty laid back throughout the day but go to the gym usually 6 times a week for an hour running and lifting so I don't know if that's still considered light since it's only for an hour? ",5.668611111111113,5.149330120370372,6.18,82.815,67.24074074074075,9.422222222222222,30.962962962962962,8.841846274778883,2.226451851851852,415,14,88,6,6,135,77,108,0.038,0.872,0.091,0.8140000000000001,0,0,0,0,0,0,8,0,0,0,1,8,1,0,0,8,0,7,4,0,2,0,15,15,12,0,4,5,0,1,0,0,1,2,0,0,1,3,3,2,0,2,3,0,3,2,1,0,1,2,3,4,0,10,12,0,18,0,1,0,0,1,1,0,2,14,48,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16215244214644906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15591506223366391,0.0,0.12360468718902648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13076773526659902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2074809361987938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2304739560092437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3993686745932513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2228705309776803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20557358981620769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16184643087440842,0.0,0.0,0.15034892527826507,0.0,0.0,0.0,0.0,0.0,0.0,0.2308512111130772,0.21276952348064584,0.0,0.0,0.15421319849563142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2062866112885729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20020763628393848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1677306944855265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3238594679569945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11823488274112592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2233188532983881,0.0,0.11959704240603565,0.0,0.16264720141073472,0.2469151927224261,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13057509508709378 fitness,CrazyWebDev,2018/02/11,“C25K” for jump rope? I’ve always heard jump rope is an excellent all body workout? If so.. is there any interval training or some sort of “C25K” that gets you to the point of being able to jump rope for a long time?,3.131231884057972,3.3603606739130427,4.24217391304348,91.9586231884058,72.69565217391305,7.872463768115942,24.02898550724637,7.793537801064563,0.814385507246377,165,4,40,2,3,54,36,46,0.0,0.906,0.094,0.6416,0,0,0,0,0,0,5,0,1,0,1,2,1,0,0,3,0,3,1,1,0,1,5,5,3,0,1,2,0,0,0,0,0,0,1,0,0,1,0,0,0,0,1,0,3,0,0,0,0,1,1,1,1,6,3,2,6,0,0,0,0,2,1,0,4,2,20,2,1,0.4196495118119527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34918201124902376,0.0,0.0,0.28537605842706265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4661360044126188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21924954952688436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3713766123535668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3967044313717189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24470100506952816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Traditionalistic,2018/02/11,"What are your workout days like? For me it's: Monday: Chest/Triceps Tuesday: Back/ Biceps Wednesday: Shoulders/ Back Thursday: Abs Friday: Legs/Abs Weekends: off I want to restructure my workout days so I can give my body something fresh. I heard it is better to do back and chest same day and it got me curious. What days do you do each part and why? Unorthodox pairings included and why you think it is better to do these exercises.",2.1966329966329994,5.079798629629631,3.015151515151516,86.5609090909091,87.39506172839506,5.908417508417509,25.88215488215488,7.348242739294969,1.7287925925925922,343,15,61,6,11,108,55,81,0.0,0.826,0.174,0.9111,0,0,1,0,0,0,16,0,3,0,2,4,3,0,0,0,0,8,5,4,0,0,9,13,5,0,1,0,0,0,1,0,0,1,1,0,0,7,5,0,0,2,4,0,0,0,0,0,0,2,1,10,3,5,11,3,13,0,0,0,0,5,1,0,0,13,41,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4716831400374187,0.0,0.0,0.0,0.0,0.0,0.0,0.3616808793080066,0.0,0.22712427128871884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5274746827106198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19614987905751904,0.0,0.0,0.16353635875759712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09989555922896493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22142517501308645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15741390346562176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13101854021719572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12060393159604822,0.0,0.0,0.0,0.0,0.0,0.369011560338911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Abragg2112,2018/02/11,"Thoughts and experiences using Slideboards for lower body, core, and agility? When I was in high school I used to use slide boards to train agility. I've since used them a few times and the burn in my legs is ridiculous. Does anyone use these for long term lower body exercises? They're relatively cheap and I'm considering buying one for my house.",4.275897435897438,6.796651384615388,4.247307692307693,83.90685897435898,73.61538461538461,6.7948717948717965,24.679487179487186,7.793537801064563,1.306948717948718,280,9,52,4,6,86,49,65,0.115,0.885,0.0,-0.7399,2,0,0,0,0,0,7,0,0,1,0,1,1,1,0,2,0,2,4,3,5,0,10,9,5,0,0,0,0,0,0,0,0,1,0,0,0,1,4,0,0,1,1,2,1,0,1,0,1,2,0,5,0,7,7,2,8,0,0,0,0,1,3,0,0,4,24,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12329034778315305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.391714040804318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15430295546569522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17247941554444976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18629675332872087,0.0,0.0,0.0,0.2034550593493247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1560418334006901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11948219727929538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1784500356751751,0.0,0.0,0.0,0.0,0.0,0.1458576349751012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13998213633803136,0.10281636537114053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7614397483845786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TrueBlue84,2018/02/11,"Wanting to lift more than 3 days as a novice So last year I started doing lvysaurs 448 routine as a beginner routine. I fell off around August. This year I picked it back up for New Years. My starting lifts were much higher this time around and I'm still making progress, however I'd like to be lifting more than 3 days a week. Do you recommend I stay on this for another 6-10 weeks, or switch to a 4 or 5 day routine? ",2.4873891625615765,3.9187398735632217,3.6341543513957326,91.14413793103449,75.55172413793103,6.810509031198686,27.37110016420361,7.447530270364453,1.3245513957307065,327,13,72,4,7,106,64,87,0.0,0.898,0.102,0.7783,1,0,0,0,0,0,8,0,1,0,1,5,1,0,0,4,0,4,0,0,2,0,8,9,6,0,1,2,0,0,1,0,0,0,0,0,0,4,3,0,0,0,0,0,1,0,0,0,0,1,0,6,1,14,7,3,24,0,0,0,0,1,5,0,2,18,41,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22256279034353316,0.0,0.0,0.0,0.0,0.0,0.0,0.37789526906949533,0.0,0.0,0.0,0.16320726513057687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41065136622007903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17301220217272348,0.0,0.0,0.0,0.0,0.0,0.10369470288352188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1416786243165263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15602828321291295,0.0,0.0,0.20499251899219845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3004634994410779,0.22623042078293845,0.16950324521145746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12376477024582938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12519063860258847,0.0,0.3405085377011983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4100464161324949 fitness,cad_deal,2018/02/11,"Full body workout every other day, rep scheme help Long story short, I've been training for over 3 years and made good progress. I've used in the past 5x5, bro split, upper/lower split, etc. I had to stop training for almost 2 years now because of terrible stomach/esophagus problems. I'm better now but far from 100%. I used to weight 205 at 6"" (fit, like 12% bodyfat, very visible abs). My weight right now is only 170lbs but I went down as low as 162lbs. Anyways, I really want to get back in the gym. I'm not sure how much food I'll be able to eat so we'll see but this time I want to try a full body workout plan. I'm thinking (linear progression 2.5lbs/5lbs): Hex bar deadlift Bench press Hack Squat (can't do free squat right now (hip/knee issue) Seated Overhead Barbell Press Barbell curl 3x10 Wide grip pull up 3x Max (on rest days: abs/calves ) I'm not sure about the rep scheme I should use for the compound lifts. Keep in mind that I want to train every other day. I was thinking maybe 3x5 with the last set AMRAP. Suggestions would be great. ",0.8278888888888893,3.3265360428571427,1.6595238095238116,97.01769841269842,88.57142857142857,4.253968253968254,18.73015873015873,5.82211442006289,-0.29503174603174603,819,23,173,6,27,253,148,210,0.079,0.8140000000000001,0.106,0.6838,1,0,0,0,0,0,40,1,0,0,4,9,10,0,0,6,0,11,7,2,5,2,26,28,8,0,6,5,1,5,1,0,3,0,0,0,0,4,2,5,2,2,4,1,2,3,3,0,0,5,6,10,8,23,18,5,35,0,1,1,0,4,17,0,1,16,72,14,0,0.1277927899908088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12796601954552653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0982647673247672,0.0,0.07790129864860391,0.0,0.0,0.0,0.0,0.11302233777594545,0.0,0.28389796171501164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2472473325309939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1307639276655935,0.0,0.0,0.0,0.0,0.14252274133819373,0.0,0.0,0.2153418744501881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15452754891616458,0.0,0.0,0.0,0.06676645831730127,0.0,0.0,0.10718652915643602,0.0,0.14089200211304706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08565681337443774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13338247114122473,0.0,0.11358810346784985,0.0,0.0,0.0,0.1041681801189812,0.0,0.0,0.0,0.0,0.0,0.0624331021263534,0.0,0.0,0.11309259773728544,0.0,0.0,0.0,0.0,0.0,0.12092062778969845,0.0,0.0,0.12838503406418994,0.0,0.0,0.0,0.0,0.0,0.1290342882613172,0.0,0.0,0.0,0.09394240467011723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09719217535167356,0.0,0.0,0.0,0.0,0.12199267810182016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12228044122793336,0.0,0.0,0.0,0.0,0.0,0.0,0.08186733358951717,0.0,0.0,0.0,0.0,0.21826868880841813,0.0,0.0,0.0,0.0,0.10183430823437886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10684049461466266,0.0,0.0,0.0,0.0,0.0,0.2408863844015795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16376891955882145,0.0,0.0,0.0745170035260348,0.0,0.0,0.0,0.0,0.08676291586471255,0.0,0.0,0.0,0.0,0.331115819220525,0.0,0.10544243528607147,0.22612649560079465,0.0,0.0,0.3112343812614733,0.0,0.11846519662265645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09078033145520427,0.0,0.0,0.16458873380576144 fitness,ofir20503,2018/02/11,Should I adapt calisthenics if I want to become a MMA fighter? What do you think? Is calisthenics the way to be in good shape in my weight class (I weigh about 60kgs),2.624545454545455,4.672492666666667,3.3606060606060595,90.5609090909091,76.87878787878788,6.824242424242425,20.090909090909093,7.793537801064563,0.442381818181818,130,3,29,2,3,41,28,33,0.0,0.8140000000000001,0.18600000000000005,0.6322,0,0,0,0,1,0,4,0,1,0,0,1,1,0,0,2,0,4,2,0,0,0,4,6,1,0,3,1,0,1,0,0,1,0,0,0,0,1,0,2,0,1,0,0,0,0,0,0,0,0,1,5,1,5,4,0,4,0,0,0,0,1,3,0,1,0,18,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5043791999815913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3830506451754303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29262907750811784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2693681152934397,0.3624999657781585,0.0,0.5561264623513779,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Rockyyf,2018/02/11,"Should I start running? I'm currently 20 y/o 108kg, 196cm. I think about running, but I'm not sure if my weight is ok for it. I heard that running with overweight can be hard for joints. 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I'm aware that ephedra is illegal in the states but I'm living in Mexico and I noticed that they sell it in my gym. If anyone has tried it, what were your experiences. I've seen it's effects compared to speed; would you say that this is accurate or is it more like strong caffeine?",2.2727956989247318,4.475969612903229,3.285161290322584,89.91440860215056,78.67741935483872,6.713978494623658,24.849462365591396,7.793537801064563,1.2940236559139782,244,9,51,4,6,78,45,62,0.035,0.828,0.13699999999999998,0.8233,0,0,0,0,0,0,6,0,2,1,2,0,2,0,0,1,0,7,0,0,1,0,6,10,4,0,2,3,0,0,1,0,1,0,1,0,0,9,1,0,0,1,1,1,0,0,0,0,0,2,2,5,2,4,7,1,5,0,0,1,0,4,3,0,2,2,31,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4881220498784345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3414338891535489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17052620688637188,0.0,0.30821394464448737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3973910965612993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2775753274829699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4739585392014548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2479522089357977,0.0,0.0,0.0 fitness,theOGDonDada,2018/02/11,"Why can’t I increase weight on certain exercises? When I first started working out I was gradually increasing weight, and it felt great, was performing high quality reps. For about 4 months I’ve been stuck at a specific weight for bicep and triceps workouts. It’s really frustrating, Any tips? ",5.327307692307691,8.265890961538464,5.939076923076925,71.00592307692307,72.07692307692308,10.313846153846157,35.4,10.355215969177356,4.7565723076923065,238,13,37,8,5,77,43,52,0.098,0.735,0.16699999999999998,0.5672,0,0,0,0,0,0,7,0,0,0,3,2,3,1,0,1,0,4,6,2,0,1,5,7,3,0,0,0,0,4,0,0,0,1,0,0,0,2,3,3,0,1,2,0,2,1,1,0,1,5,4,3,2,6,2,2,10,0,0,0,0,0,4,0,0,4,20,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14954579131169338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21114731032529035,0.0,0.0,0.1870546460545495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2424506601128953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2323461348029913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1755294186980566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14087945925088802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15565285769772974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8033704545499354,0.0,0.0,0.19843384075380813,0.0,0.0,0.0,0.0,0.16009651060796454,0.0,0.0,0.0,0.0,0.0,0.0 fitness,vaterp,2018/02/11,"Due to an injury, I've stopped working out for about 2 months Hi all, Long story short, The inside of my leg has been super sore for a while, and I feel this has started to spread to my gluten and lower back. Therefore I decided to stop working out for a bit, I'm about 2 months into not working out (I worked out 5 days a week for 20 years before this break). Anyway, I decided to do nothing but Yoga for this timeframe until I feel totally better.... but I am super antsy about losing all my ""in-shapeness"". So my question: is solely doing yoga beneficial from a cardio and weight POV vs running/biking/weights? I would assume the answer is no - and so my follow up question is anyone have any good yoga routines that will actually help burn fat and generally keep one in shape - vs just be stretchy? Thanks in advance for any tips!",4.732403792526494,5.6136942760736215,5.68111544896821,80.72460680423873,69.42944785276073,7.399665365309538,28.31511433351924,7.348242739294969,1.6379987730061356,649,22,121,6,11,214,107,163,0.085,0.7759999999999999,0.138,0.9331,1,0,0,0,0,0,26,0,0,0,9,8,6,0,0,7,0,13,5,2,1,3,33,20,11,0,1,6,0,3,0,0,2,3,0,0,0,4,10,2,3,8,3,0,2,2,1,0,1,1,3,12,5,25,16,4,26,0,1,0,0,4,10,0,3,13,80,16,4,0.0,0.0,0.1522856049935824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21224332320751935,0.0,0.0,0.0,0.0,0.10911616395909413,0.0,0.0,0.0,0.0,0.0,0.0,0.1199954300815,0.0,0.0,0.0,0.13278994740260508,0.0,0.0,0.13801654855008094,0.17036989260201196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1006415314165285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1578105733189625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13089018592555093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10459930288448163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13870742992469462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1381023460796333,0.0,0.17458383489713958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24912066610761624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1497374436913438,0.0,0.0,0.0,0.10574582084439477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34963103941119433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11045539795786308,0.0,0.0,0.26093525584882377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14367300198924096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12517662248426134,0.3800619942668603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4544349278882761,0.0,0.0,0.11085585619824463,0.0,0.0,0.10049327158287584 fitness,azumeowbitch,2018/02/11,"redditors who have tried carb cycling, what was your experience? I have recently started to research carb cycling, I noticed that opinions on this strategy are very 50/50 so I was hoping I could get some first hand opinions from people here who have tried it. What was your experience? How long did you commit to the carb cycling strategy? Would you recommend it to others? What is your body fitness type, I.E do you lose fat easily but can't build muscle. or do you build muscle easily and find it easy to get bulky. ect. ect. To clarify, I have listened to podcasts and read a few articles on how it works and opinions so I am not seeking education as to what it is.",3.480485564304466,5.895210322834648,4.611515748031497,80.8503969816273,75.69291338582677,8.012860892388451,28.69356955380577,8.841846274778883,2.599966404199476,529,23,96,12,12,173,77,127,0.014,0.843,0.14300000000000002,0.93,0,0,0,0,0,0,16,0,7,0,3,5,2,0,0,2,0,17,3,3,2,1,17,22,10,0,3,3,0,1,0,0,1,1,1,0,0,14,3,1,0,1,1,0,0,2,1,0,1,4,2,13,1,11,16,2,7,0,1,0,0,10,3,0,6,4,71,27,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2536092487845282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18229292869588426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4466766104907025,0.0,0.0,0.0,0.0,0.0,0.0,0.20867803957395806,0.19420673108311468,0.0,0.0,0.0,0.0,0.23857291874257155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.226770773474426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2020537842679919,0.0,0.25542885775919194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.259940963228986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15828659215362625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2283792650485028,0.0,0.0,0.0,0.2254359661814977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1616042868478438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31002516230663696,0.0,0.0,0.0,0.0,0.0,0.0,0.1883858315950553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16621784403002152,0.0,0.0,0.16219018640138025,0.0,0.0,0.0 fitness,imbellowing,2018/02/12,"Is this Elliott Hulse video about increasing wrist size BS? Video link: https://www.youtube.com/watch?v=fyPrfN5t1NI Title says it all really, but I'm asking if it's BS because basically everything I've read on this sub says it is not possible to increase wrist size. He essentially says its possible by doing exercises that work the ""connective tissue.""",9.906052631578948,12.347392894736846,8.392061403508773,60.276513157894755,58.64912280701755,12.717543859649124,35.30263157894737,12.161744961471696,5.338126315789473,293,12,40,10,4,89,45,57,0.05,0.95,0.0,-0.422,0,0,0,0,0,0,15,0,0,0,1,1,0,0,0,1,0,3,3,2,0,1,5,5,2,0,1,3,0,0,0,0,0,1,3,0,0,7,0,0,0,1,4,0,2,1,0,0,0,0,3,0,0,4,5,3,3,0,0,0,0,5,1,0,1,0,19,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2432567577422897,0.0,0.0,0.0,0.0,0.15861868838620433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2338556756879222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5866845832161579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26027563754445343,0.0,0.16669412835106548,0.0,0.0,0.0,0.0,0.0,0.0,0.6207769099754364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1894325008752015,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ObjectiveBuffoon,2018/02/12,"Muscle elasticity’s relation to strength and injuries Basically my question is: why wouldn’t it be best to use a squat stance where you can barely break parallel? If your hamstrings or adductors get fully stretched in a wide stance barely below parallel while in a medium stance you have more range of motion to go A2G, isn’t it better to use the wide stance for the rebound? The main con I can think of is the higher possibility for injury and pulling muscles under heavy load.",10.125333333333334,8.232896755555558,9.44277777777778,67.4375,59.22222222222222,12.111111111111116,39.16666666666667,10.686352973137794,4.1193333333333335,388,15,67,7,4,124,65,90,0.031,0.853,0.117,0.8343,0,0,0,0,0,0,5,0,3,0,3,1,3,0,0,7,0,8,0,0,2,0,9,13,5,0,2,2,0,0,0,0,1,0,1,0,0,2,2,0,0,2,0,0,3,2,0,0,0,0,1,5,3,12,11,3,13,0,0,0,0,4,8,0,3,1,43,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34572913953584394,0.29136474922864397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17211989034476924,0.0,0.18722952689206987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3713964472689937,0.0,0.0,0.0,0.0,0.0,0.0,0.3690505276025939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21109318351428355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5690643668692437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2972702370839357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,helplesshopelessHELP,2018/02/12,"Running on a treadmill vs outside Can running on a treadmill be equivalent to running outside? Would my time doing a 5k on a treadmill be roughly the same if I were to run outside? I am trying to do a 10k in April but because it's so cold outside where I live, I'd rather run on a treadmill. Am I wasting my time on it? (I hope to eventually outside once it warms up) Should I keep an incline to mimic outdoors? ",2.4286050420168053,3.967680835294118,4.416302521008404,85.02764705882355,75.94117647058823,5.798319327731093,34.49579831932773,6.18269132825596,2.086109243697479,321,19,63,2,7,110,50,85,0.044,0.862,0.093,0.6007,0,0,0,0,0,0,8,0,0,0,0,3,2,0,0,8,0,10,0,0,0,0,9,12,3,0,5,4,0,2,0,0,2,0,0,0,0,3,0,0,1,0,0,0,5,0,0,0,0,1,3,8,2,12,7,1,16,0,0,0,0,0,8,0,2,3,47,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2411945053302827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3929859147212427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35168638909235944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34938059371432395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4213716986062409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4614324052601398,0.0,0.0,0.0,0.0,0.2686314469210368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2810699888049875,0.0,0.0,0.0 fitness,Flawless5,2018/02/12,"No appetite I've always been on the skinnier side, and I've always had trouble getting enough calories in. I legitimately feel like I haven't been hungry in weeks simply because I eat before I get hungry. If I let my appetite dictate how much I ate, I would probably be eating at around 1000 calories right now. I've had a lot of anxiety lately which really messes with my appetite. I use fitness as one of the ways to cope, but I feel like I'm not making progress because it's really hard for me to eat enough. I never feel like eating after my workouts, which seems to be the opposite of what most people feel. I've been force feeding myself, but it gets really tiring. Do you have any recommendations for what I can do to increase my appetite, or what I can eat?",4.288104066985646,5.538732032894738,5.635933014354071,79.26744019138758,70.77631578947368,7.632535885167465,28.291866028708128,8.00094639256281,1.921584210526316,607,22,112,8,11,204,91,152,0.068,0.8440000000000001,0.08800000000000001,0.601,0,0,0,0,0,0,14,0,1,0,1,3,5,0,0,4,0,15,8,0,3,1,20,27,7,0,2,5,0,5,3,0,1,1,0,0,0,7,3,7,0,5,1,0,1,4,2,0,1,6,5,19,3,17,17,6,15,0,0,0,0,1,8,0,5,8,78,26,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20303929476030774,0.0,0.0,0.08296898433749024,0.0,0.09333506665627987,0.0,0.0,0.0,0.0,0.0,0.10861215005472362,0.0,0.0,0.0,0.0,0.0,0.14874874222354464,0.0,0.10381902148649136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6242184054019038,0.0,0.0,0.0,0.2521318142470415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.246761740970092,0.26148560329803044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19123095897703504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1092943607848678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13762927749742535,0.0,0.0,0.12476048468594345,0.0,0.17881945953751333,0.0,0.0,0.0,0.0,0.0,0.0,0.1037260390696131,0.0,0.0,0.08144065969232069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08968922712808727,0.0,0.09409936587053293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.082675141161593,0.0,0.0,0.0,0.0,0.0,0.0,0.08458433301450109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13154424585123395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2344825396730585,0.0,0.0,0.0,0.0,0.10419336227463626,0.0,0.0,0.0,0.0,0.0,0.11107064480738814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14022916706213998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10537492633582766,0.0,0.0,0.0,0.09684352495998427,0.09786670386952044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08667031459584094,0.0,0.0,0.0 fitness,Octagon_Ocelot,2018/02/12,"How do you distinguish between laziness and body needing a legit rest? It's flu season, I would vastly rather error on the side of nipping something in the bud instead of pushing the body and being laid up for a week. But at the same time I'm a human so some laziness is built in.",4.039210526315788,5.0233679649122855,5.0797807017543875,84.02388157894737,71.10526315789474,6.401754385964912,30.03947368421053,5.985473137389443,1.4854947368421048,222,9,42,1,4,73,46,57,0.098,0.902,0.0,-0.6486,0,0,1,0,0,0,4,0,1,0,0,5,0,0,0,7,0,4,3,2,1,0,10,6,5,0,3,2,0,0,0,1,1,1,0,0,1,1,2,0,0,1,0,0,1,0,0,0,0,0,0,2,0,9,4,3,11,0,0,0,0,3,7,0,1,3,33,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8076586913664207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2695725595899625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2798835777315688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21199273566042606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2916231181120011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2582601272020449,0.0,0.0,0.0 fitness,RoyalSlop,2018/02/12,"Chest barely growing So I'm concerned on my chest developement, the rest of my body as been showing good gains over the time of this bulk. I started at 170 at the end of October and I'm now at 185 currently, still maintaining a decently lean physique. About 190 to 210g of protein and about a minimum of 80g of fat and the rest is usually carbs. My bench went from 185 to 235lbs but my chest has only went from 40.5 inches to 41.25. Is that a good gain or doesn't that seem small? My legs have grown a good inch and a half and my arms about an inch, shoulders are a about 3/4 of an inch gain. But my chest seems to be lagging far behind. I do upper body power movements on Saturdays (bench for 5 reps 4 sets, incline dumbell for 8-12 reps 4 sets, and a decline for 8-12 reps and 4 sets) and then a push hypertrophy day on Tuesdays (cable flies, decline hammer strength, incline barbell all for 8-12 reps and 4 sets) been lifting religiously since July and started a Upper Lower PPL at the start of November. Any advice? I'm eating enough to gain .5 to a pound a week with accurate macros being I track everything I eat daily.",5.518390997648645,5.165981772925765,6.223231441048036,81.8200134363453,67.51528384279476,9.31689620423245,31.589183742022172,8.841846274778883,2.3537420893516967,882,32,184,13,13,290,131,229,0.024,0.838,0.138,0.9789,3,0,0,0,0,0,28,0,0,0,6,8,4,0,0,18,0,11,12,10,0,1,17,21,16,0,0,3,0,0,0,0,0,1,0,0,0,3,11,3,0,2,1,0,6,1,0,0,1,4,0,11,4,35,15,4,40,0,0,0,0,0,16,0,3,14,100,14,0,0.0,0.0,0.0,0.0,0.0,0.16445690004125302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1144470487677224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37387782509468703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10853699499252506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3444176392187598,0.0,0.0,0.1490603000425544,0.1738947527888851,0.0,0.0,0.0,0.0,0.0,0.15125358990811807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4234760914629442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12799668908219472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3064207090019693,0.0,0.0,0.0,0.13921618746668235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3573623177125382,0.0,0.13440140023939232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09813474898722337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18535426351743667,0.0,0.0,0.0,0.13499689697213987,0.0,0.0,0.3120241497693801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,pl00bie,2018/02/12,"Are circuit training/conditioning exercises effective for my goal? I’ve done the alternating strength training one day, next day cardio(usually HIIT), etc. but I find it so boring. I hate waiting between strength training moves and I hate doing straight cardio because it’s tedious. What I love however is combining the two in one workout like circuit training does. To me this is so fun! Time goes by so quick and I love how I get the cardio benefit while at least working my muscles so I feel tight. I workout at home and use a sandbag for weight btw. I love it because it’s soft, I can add weight easily and it’s only 1 piece of equipment. I am a female and my goal is just to be slim, fit, and healthy with decent muscle tone. I’m not looking to build muscle or anything(besides n00b gains and maintaining what muscle I have especially as I get older. ",3.3417254601227,5.86043557668712,4.454290644171781,81.27260161042945,76.66871165644172,7.0197852760736215,30.43289877300613,8.07648339933343,2.4512947852760743,681,33,121,12,16,222,104,163,0.094,0.628,0.279,0.9893,1,0,0,0,0,0,20,0,0,0,7,7,11,2,0,5,0,10,8,0,3,0,20,22,16,0,0,4,0,5,1,0,0,3,0,1,0,8,9,2,2,3,3,0,1,1,3,0,3,1,6,17,8,13,20,3,13,0,0,1,3,3,5,0,1,8,77,25,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20682659396611855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2188124568811247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14845644849528056,0.17360452506962204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1891977005842958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0857770116961624,0.0,0.0,0.0,0.15505137645591086,0.0,0.0,0.0,0.0,0.0,0.17726378641308732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3349762979611642,0.0,0.0,0.0,0.0,0.0,0.0,0.17016658154193473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08287940052051959,0.0,0.0,0.0,0.14245808138040436,0.0,0.0,0.0,0.4593305077219635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1803045313324444,0.0,0.0,0.0,0.0,0.18041812519726688,0.0,0.0,0.0,0.0,0.0,0.0,0.2299100832250769,0.1290217681660217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09892067461783724,0.0,0.0,0.0,0.0,0.0,0.0,0.1657173601470106,0.0,0.0,0.14651779085779842,0.0,0.0,0.0,0.0,0.0,0.4131609364551749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12350272008020625,0.0,0.0,0.0,0.0,0.0,0.0 fitness,stt816,2018/02/12,"Hypertrophy Gains Hi I am an advanced lifter, weigh 155lbs best lifts are low bar squat to depth 436,b286 paused,d conv. 507. I want something now to focus on hypertrophy. I see lots of routines but want to make sure I still remain strong on my big 3. I was looking at ws4sb. I like something that would be minimal volume/high intensity for my big lifts and get my volume mostly from dumbbell/machines afterwards. Hopefully hitting muscles 2x a week as well. Any other recommendations? Thanks ",3.519387129724212,6.638309089887643,3.873319713993872,81.70362614913178,81.69662921348315,6.382431052093973,27.192032686414713,7.686295010490155,2.015440449438203,395,17,67,7,11,123,73,89,0.016,0.6859999999999999,0.298,0.9765,0,0,2,0,0,0,13,0,0,0,4,3,8,0,0,2,0,5,2,0,1,1,10,14,3,0,4,1,0,0,1,0,1,0,0,0,0,2,1,2,0,0,1,0,1,0,1,1,0,1,2,9,7,10,10,3,12,0,1,2,0,1,7,0,3,5,36,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17689123102462082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2729809892965533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13590251029175426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2748321664462643,0.0,0.258358891180199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1270820037203352,0.0,0.0,0.0,0.21843616525066614,0.0,0.0,0.2211456110598786,0.0,0.0,0.17363281789532872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2072827954585408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4005077787291729,0.0,0.0,0.0,0.0,0.2077330031290767,0.0,0.0,0.0,0.0,0.0,0.0,0.2451610071909111,0.0,0.0,0.0,0.0,0.2394845105401105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3068522645465521,0.0,0.20865341262203485,0.0,0.2338800593896826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1847825276465621,0.0,0.0,0.0 fitness,calebrbates,2018/02/12,"Fasted cardio... in the afternoon? Okay so I know this sounds weird. So let me start with some exposition. I'm a school teacher and do my workout when I get home about 3:00 p.m. However, I have IBS and since I can't be running to the bathroom with a room full of kids I just eat a light breakfast (or more often skip it in lieu of coffee with low-fat milk) and fast from 7:00 a.m. to at least 2:30 when I get out. Now I know people are divided when it comes to fasted cardio, but what I want to know is if this is too long of a time to be fasted before cardio. I'm going for general health and not gains; my workout consists of cardio broken up with circuits of high rep free weights. I'm at a healthy bmi, but I'd rather cut the little extra I have than tack on mass. I've never had a problem doing this before (like getting light headed or fainting) and I always break my fast right after working out. I'm fairly new to fitness since I've always been at a healthy weight from activity and healthy eating and am trying to keep that up as I age. Thoughts? Suggestions? Angry comments calling me an idiot? (BTW, Male 6'2"" 200lbs)",2.7164467938404973,4.365092991266376,3.899172603999084,88.57450471156059,75.41921397379912,6.0437600551597335,23.843024592047804,6.5966054737557815,0.6905930131004361,881,27,180,7,19,287,145,229,0.084,0.81,0.106,0.5984,1,0,0,0,0,0,35,0,0,0,2,11,7,2,0,11,1,14,13,1,0,1,33,30,18,0,4,8,0,2,1,0,0,6,1,2,2,7,14,6,1,4,2,1,3,3,4,0,0,3,5,16,4,33,24,5,38,0,0,0,0,5,17,0,5,18,110,23,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2584513660153501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2643051725848105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15858313319522366,0.0,0.0,0.0,0.0,0.1337809693715673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3178302993191525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24342038141132266,0.0,0.08826305655559424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15938709632482187,0.1650812906073621,0.0,0.0,0.0,0.1640876013176161,0.1557829530801467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13804166626367192,0.0,0.0,0.2560536724522925,0.0,0.0,0.0,0.0,0.1588092478841822,0.0,0.07587387397458553,0.15565578588184728,0.0,0.1374394866814618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11978030991059074,0.14999393526608498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10766850050825083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14860531466958252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13262908956319094,0.0,0.0,0.0,0.15717632103504967,0.0,0.0,0.0,0.0,0.0,0.2569387713879716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10992523753196473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12329432783239998,0.0905592312721486,0.0,0.0,0.0,0.0,0.10544147767419723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09160254547236006,0.0,0.0,0.37823778438238576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11306343627044052,0.0,0.0,0.0,0.0,0.0,0.0 fitness,chillllton,2018/02/12,"Bad to do cardio after lifting? I read this somewhere a couple years ago and kind of stuck to it, and it never really mattered because I just ran a little before I lifted, then when on my way. But now I’m in college, and the only free time I have for lifting is middle of the day and then I usually end up playing basketball 3-4 days a week, about 3 or so hours after I lift. Also like Saturday/ Sunday mornings I hit the gym real early to beat the crowds then go to my local beach to bike/run. I’m not doing one after the other, but the fact I do it almost everyday of the week I just am curious if I am hurting my gains or if it’s some hoopla I read on some site 2 years ago. 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I've been lifting on for about 6 years and then I stopped for about 2 years only going once a week or two weeks. I pretty much exclusively did compound lifts Lately I've been doing dips and I've been able to do 3-5 dips max. But the other day my buddy and I decided to do a ""vanity workout"". Biceps and triceps - something I haven't done in literally years. I was focussing on fully activating my muscle. At the end of my workout I hopped on the the dip thing and I banged out 10 so easily! I never gave too much thought to this but I guess it makes sense. Because if you're only doing compound lifts you just focus on pushing/pulling the object, without paying much attention to the activation of each muscle. But if you teach your mind how to activate a muscle, it will remember for the compound lifts. Have you guys noticed this ?",3.7663202247191023,6.050055337078657,5.056615168539327,78.62402387640451,74.28089887640449,7.596067415730338,27.97893258426966,8.472884824447931,2.3047629213483143,742,30,130,14,16,246,109,178,0.029,0.919,0.051,0.5514,0,1,1,0,0,0,19,0,4,0,0,6,0,0,0,10,0,14,3,2,2,1,27,19,15,0,2,8,0,0,0,0,1,1,0,0,1,6,9,0,1,4,3,1,2,3,0,0,1,8,0,16,0,21,10,5,20,0,0,0,0,7,7,0,4,11,90,22,2,0.1679426943915896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10237630771338037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10830914433011676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17186368482067033,0.0,0.0,0.0,0.0,0.0,0.0,0.1487473791983223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0954457034636514,0.0,0.0,0.0,0.18500781189911905,0.16628967136047287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11256844797061916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1894466743425869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11210305260278028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33914849250987106,0.0,0.0,0.0,0.37037161233570204,0.0,0.1295277592534937,0.0,0.0,0.0,0.0,0.0,0.19120387068150846,0.0,0.17885348847043625,0.0,0.2554559737449017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1708580966847375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19024633427398932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12929049108033586,0.0,0.0,0.0,0.0,0.0,0.14040761248742653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11157366370018863,0.0,0.0,0.13332773996591896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1640556093926553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2694269985875392,0.0,0.0,0.0,0.0,0.0,0.0,0.16189076434446725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3244487669119799 fitness,z1ggy16,2018/02/12,"Calculated TDEE seems high I know the calcs are just a starting point, but my calculated values seems REALLY high, especially based on my current weight loss and routine. I am about 5'9'', down to 190lb from 198 since in the past 6 weeks (20% fat, now around 18% using the foot scale). I've been eating 2000 calories daily and have been pretty strict (only a handful of days where I went over by a small amount). Most TDEE calcs using my age, height and weight put me around 2500 TDEE then when adding in ""light exercise"" each day, bump me up to about 3000 as maintenance. This seems pretty high, especially because at 2000 cals a day for 6 weeks, I've only lost 8lb. If the 3000 TDEE is right, I'd have lost closer to 10-12lb by now. Most BMR calcs are putting me around 1900-2000. I'm considering slightly bumping my calories up to 2100 or even 2200 since most calculated are putting me between 2800-3000 as my maintaining level. I just worry that's not very accurate tho as based on what I've seen thus far... my maintaining cals is probably closer to 2700. Last time I cut was around 2015 when I got down to about 12% fat over the course of 6-8 months, down from about 23% fat. I started around 2400 cals, but I was doing a LOT of cardio which I kind of got burnt out of and eventually toned down. Never ate below 2100 the whole time... but I was more active in my job (walking a lot more). ",6.185335731414874,5.508798276978421,6.1969928057553965,83.64309112709834,66.23021582733813,9.427721822541967,28.24556354916067,8.648137234880735,1.705463980815348,1083,27,234,14,15,343,154,278,0.057,0.883,0.06,0.4194,2,0,0,0,0,0,45,0,0,0,3,18,5,1,0,12,0,14,11,5,3,1,32,30,16,0,1,8,0,3,0,0,0,5,0,0,0,4,11,7,0,4,1,0,5,2,4,0,0,12,5,21,1,45,18,10,58,0,3,1,0,0,33,0,10,20,126,25,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4485649380229407,0.0,0.0,0.0,0.0,0.0,0.06143278657394818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19497868294685675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10312013534058803,0.0,0.0,0.0,0.0,0.0,0.06656232604143318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1612013107719099,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.319429626914089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10000572450745696,0.0,0.0,0.10494384471525628,0.0553844602277747,0.08214678943815845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22002022501724625,0.1713541781952878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08043932209834104,0.0,0.0,0.0,0.0777255144998907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15329105595453668,0.0,0.0,0.0,0.0,0.0962031479246436,0.0,0.0,0.0,0.0,0.0952669363181616,0.0,0.0,0.20505308742820846,0.10865476184350152,0.0,0.0,0.3039264698367428,0.0,0.0,0.0,0.0,0.06456039268959167,0.0,0.0,0.0,0.0,0.08606309527539156,0.0,0.0,0.0,0.0,0.0,0.27523106878424586,0.0,0.0,0.0,0.16672772191027802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14266110431793444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1175278783064826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1740781202736048,0.0,0.08315166415884466,0.0,0.0,0.16167462639722124,0.24543872374653355,0.0,0.09342138406945397,0.0,0.11251403647646983,0.0,0.0,0.0,0.0,0.10234403987418396,0.0,0.0,0.0,0.0,0.0 fitness,Beagle2007,2018/02/12,"Best YouTube channels to watch? Hey all, I'm just starting to try and get back in shape and would like to watch some training videos for each muscle group so I can do this properly. Does anyone have any suggestions on YouTube channels that I could watch that may help me out? I checked the FAQ's and I didn't see any questions like this. Thank you in advance. Edit: Jesus I would have never guessed how many youtubers there are for this. Thank you for all the replies I have a lot of content to watch now. 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After an intense session, the next day or so I'll feel incredibly rigid. Joints are stiff, generally uncomfortable. Is there any type of exercise that I could do during the day? I have mostly an office job, so I'd be able to do maybe 5 minutes at a time.",5.016078431372552,7.529072764705883,7.050588235294117,64.69931372549021,71.35294117647058,9.827450980392157,33.392156862745104,10.125756701596842,4.229933333333333,300,15,46,9,6,105,58,68,0.101,0.843,0.056,-0.4576,1,0,0,0,0,0,12,0,0,0,1,3,2,0,1,5,0,7,6,0,0,0,9,10,3,0,1,1,0,2,0,0,0,4,0,0,0,1,1,2,2,1,2,0,0,0,2,0,0,0,2,2,0,5,8,1,9,0,1,0,0,0,2,0,2,7,25,3,3,0.2983392414141249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20288091465011412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23819960818416094,0.0,0.0,0.3848082594449335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15084928455019458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15586994014078634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2960556626033803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29972186752000496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3172871678288224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29457400898218666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3479280216984045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36329682298281735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,3Kingsz,2018/02/12,"What are some good width building workouts? I've found lots of success in Tbar rows, decline, flat bench, lat pull down etc however what workouts can you guys recommend for gaining mass/width",4.292058823529408,7.5235426176470614,2.995588235294118,88.72514705882355,78.70588235294119,5.752941176470588,32.029411764705884,7.1686216300943375,2.2356117647058817,155,8,26,2,4,44,31,34,0.0,0.7020000000000001,0.298,0.8979,1,0,0,0,0,0,5,0,1,0,2,0,2,0,0,0,0,2,0,0,0,0,3,3,0,0,0,0,0,0,0,0,0,0,0,0,1,2,0,0,0,1,2,0,1,0,0,0,0,1,0,1,2,4,2,3,4,0,0,0,0,2,3,0,2,0,12,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5062740247722082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4977325264834428,0.0,0.0,0.0,0.0,0.0,0.3807515559122226,0.0,0.0,0.0,0.4494816732725228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3859318877521177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,brumkid100,2018/02/12,"Can I get some advice for a splits Full Body Workout 5 Days A week? **My Info** * Male * 21 Y/0 * 72 Kg * 5.5 Height (ft.Inch) * Lifting 1.5 Years. * Bulking phase lasting 6 months, Gained around 8 Kg (Not all muscle unfortunatly I have fatty areas too) * Skinny Fat Guy After A Bulk with no muscle definition. I am just finishing my first ever attempt at bulking after going to the gym 5 days a week for well over a year now. Im much firmer in allot of places which is great but I have no muscle definition and especially my chest is fatty and pointy and I hate it. I have decided to go on a cut hopefully in time for summer and Im looking for a proper routine to follow rather than winging it each day as I feel this is my biggest downfall at the moment. I currently work a Split type routine with no structure, eating 500 Calories above maintenance and I will be dropping my calorie intake to 500 calories below maintenance on a steady drop over the next 2 weeks as well as introducing intermittent fasting. Im looking for a workout routine of around 1h - 1.30 mins a day. Does anyone have any suggestions, Ive looked on the wiki but im lost at the best one to choose, I just want something i can print out or put on my phone look what day it is and follow at the gym easily, any thoughts or advice? ",0.9145090409704721,3.461147529182881,2.87700732433051,87.89898088807509,89.27237354085602,5.202517738612955,21.566605630579076,6.794906146795322,0.7658780956740676,1013,36,196,14,34,338,155,257,0.081,0.828,0.09,0.3204,1,0,1,0,0,0,35,0,0,0,6,10,8,2,0,17,0,14,5,4,0,2,31,29,13,0,3,8,0,1,0,0,1,1,0,0,2,6,12,3,0,5,4,0,5,4,3,2,2,2,5,18,5,36,25,7,53,0,1,4,0,4,21,0,5,25,121,24,2,0.0,0.0,0.0,0.0,0.0,0.2168921824356171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15093723750307955,0.0,0.0,0.0,0.0,0.07759816471972422,0.0,0.0,0.19758730348977327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11646421412925945,0.0,0.0,0.12327116926794708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3578570694362373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09711730374892674,0.0,0.0,0.0,0.0,0.113557858351856,0.0,0.0,0.0,0.0,0.0,0.0,0.1003856528676693,0.0,0.0,0.0,0.0,0.0,0.0,0.05611364264743455,0.0,0.0,0.0,0.0,0.09439754636338724,0.0,0.0,0.0,0.0,0.057981250269879485,0.0,0.12614233061495958,0.0,0.0,0.1223532690129844,0.0,0.10988533763908034,0.0,0.0,0.0,0.10956746981192793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1102258633546122,0.0,0.0,0.0,0.0,0.4794996943845565,0.0,0.0,0.0,0.0,0.0,0.0,0.09046161012364846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3727731574112087,0.0,0.12114523252190612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08858131454728017,0.0,0.08158135407222736,0.0,0.0,0.0,0.11802600725122342,0.0,0.0,0.0,0.0,0.0,0.0,0.07520133889037713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11594804101604796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11156320698865517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08543602948789188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08810387081138345,0.06471196974791332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06545750298636095,0.0,0.26705876979602783,0.0,0.19956449998599105,0.0,0.0,0.0,0.0,0.0,0.0,0.08079306289096201,0.0,0.0,0.0,0.0,0.0,0.14293195725677013 fitness,chewchun,2018/02/12,"How to train for 30 pull-ups Need some help over here. I seem to be stuck at 20 pull-ups for almost 3 weeks. I'm around 150 pounds, 5 feet 7 and I don't take any supplements. I train with a bar mounted on the door, 4-5 days a week and usually train with 6 sets of 15 reps (body weight) and max reps of weighted pull-up. At the end i usually do max reps of push-ups until i'm totally out. Problem is I train with a backpack which limits me to about 15 pounds of weights. Anyone can correct my training plan and advice me?",1.5203441494591952,2.656318831858407,3.090737463126846,95.26633235004921,77.49557522123894,6.438151425762046,22.29006882989184,6.937597516519254,0.33588180924287103,400,11,98,4,9,132,75,113,0.051,0.921,0.028,-0.3134,0,0,0,0,0,0,16,0,0,0,2,4,1,0,0,5,0,5,6,2,1,2,18,11,6,0,2,0,0,3,0,0,0,0,0,1,0,1,9,4,1,1,1,0,0,1,1,0,0,1,3,8,0,20,9,2,14,0,0,0,0,1,6,0,3,7,47,9,0,0.0,0.0,0.0,0.0,0.0,0.1777708874145259,0.0,0.0,0.18216738960325546,0.0,0.0,0.0,0.0,0.0,0.0,0.12371237337143065,0.0,0.0,0.0,0.0,0.12720324401787778,0.0,0.0,0.16194806972190867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2020729830582456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11732385757172348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16112782017776928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12193766868401452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13489195832172826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1740736240537821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16561385185967922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13678179137205712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40072009022783656,0.0,0.0,0.0,0.29185176379859706,0.6645915258270878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AlexHowe24,2018/02/12,"Intensity or weight reduction during a cut? I'm running [Trying to run and occasionally failing due to a demanding work/college schedule] nSuns 5/3/1 but, in the immortal words of Dom Mazzetti, my bulk went a little too well and now I'm just fat. I'm 90.5kg/17yrs/185cm and I want to deck down to about 82 before mid-April so that I can compete in the 83kg category. Yes, I know it isn't recommended to cut weight for your first comp but quite frankly I've been putting in work for 3 and a half years and I want to see what I've done in that time and that's the sort of weight I want to be walking around at. Background info out of the way, I'm currently on 3500-4000kcal a day. I want to go down to about 2500, which would be an estimated 500kcal deficit. Would I be better tweaking my TMs by, say, 10% and maintaining volume or keeping the same TMs and only doimg about half as many sets? I know from experience that I'm at sub-par performance during a deficit so I don't expect to maintain the same performance I'm at now. Thanks, and sorry for the absolute wall of text! EDIT: Whoops, title was meant to say volume reduction instead of weight",2.838376623376625,4.7242144285714325,3.983764069264069,87.07278896103897,75.7099567099567,7.217402597402597,26.268614718614717,8.07648339933343,1.5462032900432905,907,34,189,15,20,295,136,231,0.08199999999999999,0.8170000000000001,0.101,0.6534,1,0,0,0,0,0,31,0,1,0,8,12,6,2,0,14,1,11,5,1,0,0,32,29,16,0,7,5,0,4,0,0,2,1,2,0,0,7,11,5,1,4,0,0,6,2,3,1,3,5,7,12,3,37,19,2,31,0,1,1,0,3,14,0,3,9,107,19,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12033661738703985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11502608004557628,0.0,0.0,0.11955349686978133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08717829229594136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13833349568977976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1322295149504205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11498189628964925,0.0,0.0,0.0,0.0,0.0,0.0,0.07682447762291332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12015195614966465,0.0,0.0,0.14858001673052287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13548334836812356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1370487487971421,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10280856563689446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1358907046834594,0.0,0.14377789037665564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21499711704816124,0.0,0.0,0.1077189508756232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15132012284467725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12445326284449193,0.0,0.0,0.0,0.0,0.0,0.0,0.0788230762440603,0.0,0.0,0.0,0.0,0.09177663632129064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3189247225042849,0.10729759243003806,0.0,0.6584390193675697,0.12154078958870487,0.1253108791793111,0.0,0.0,0.0,0.0,0.0,0.19682163225917898,0.0,0.0,0.1920524081528482,0.0,0.0,0.08704986580111362 fitness,neekface,2018/02/12,"SL 5x5 Deadlift Starting Weight? Week 2 This is my second week of doing SL 5x5 and I think my starting deadlift weight may be too heavy. Currently I am doing: SQ: 27.5KG OHP: 25KG BP: 45KG ROW: 35KG DL: 70KG I have trained DL before but have never done SQ properly for example. What should I do now? I do not want to plateau on my deadlifts in the next few weeks but I'm also worried about going down in weight now that I've started. Thanks.",0.7674770173646586,3.2028905280898923,2.0171399387129725,95.01149131767107,87.53932584269663,4.58467824310521,21.574055158324818,6.11248444174946,0.2334179775280898,343,12,72,3,11,109,66,89,0.052000000000000005,0.903,0.045,0.2679,1,0,0,0,0,0,13,0,0,0,0,5,1,0,0,1,0,12,3,0,0,1,9,20,4,0,2,3,0,3,0,0,2,0,0,0,0,3,1,3,0,1,0,0,1,2,0,0,1,1,3,8,1,8,16,1,16,0,0,0,0,0,4,0,1,11,43,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1442300638385279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15346907181103034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18456608427822485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10250007014482462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13910112165752114,0.0,0.19180990177026716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3829692171587984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1660469236631429,0.0,0.0,0.0,0.1155643902779356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10637822553139632,0.0,0.4340104151149577,0.6588724820479888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18315955620314453,0.0,0.0,0.0,0.0,0.0 fitness,tswtom,2018/02/12,"Increasing volume/decreasing intensity VS increasing intensity/decreasing volume while cutting Pretty much what the title suggests. A lot of programmes have you reduce volume while maintaining (or increasing) intensity when you start cutting. Have you ever had any success with the opposite, that is to say, increasing volume to focus on more hypertrophic gains and decreasing intensity a little bit when going into a cut? Pros/cons of either? ",10.196571428571428,12.8290398,10.098571428571429,47.59642857142857,58.14285714285714,13.6,41.14285714285714,12.688352899677879,7.081085714285715,366,19,38,14,5,120,48,70,0.07,0.794,0.136,0.7807,0,0,0,0,0,0,11,0,3,0,2,3,4,3,0,5,0,4,0,0,0,1,8,6,6,0,0,3,0,0,0,0,0,0,1,0,0,2,3,0,0,0,0,0,5,0,3,0,0,1,1,3,1,7,5,9,14,0,0,0,0,5,3,0,2,6,32,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2528781090228318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4059757039659223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33636940082039984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21133707335138568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3727022326465597,0.0,0.0,0.0,0.0,0.0,0.3161427710101528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2733604893078295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3783161399768171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.295718649197765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2632050021157905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jpchris96,2018/02/12,"How closely do I need to count my calories? I've decided that it's time I drop some weight, and as a good lurker of r/fitness I know that diet is more important than excercise. However, when I'm making meals from scratch I'm not sure how many calories to add to my counter. I'm using Myfitnesspal to log all meals and I try to search for close substitutes but I was just wondering if it is making a big difference if I'm a few hundred out? Just for added info I weigh around 107kg (234lbs) and I'm 186cm (6""2') tall and I'm aiming for intake of 1550 calories per day or less. I'm fairly sure this should be a deficit even without my light excercise routine (half an hour to an hour of light cardio 3-4 times a week) Edit: Cheers for all the responses everyone, I appreciate it.",1.811262939958592,3.756834267080748,3.694136645962733,87.69470393374745,79.0,7.2746997929606625,25.019047619047623,8.238735603445708,1.5743338302277436,611,23,130,12,15,206,105,161,0.061,0.861,0.078,0.5473,1,0,0,0,0,0,19,0,0,0,0,7,4,0,0,8,0,6,6,0,5,4,33,19,12,0,4,8,0,2,0,0,1,1,0,0,0,6,9,5,0,4,0,0,0,2,0,0,1,1,4,10,4,19,16,6,14,0,0,0,0,0,6,0,5,7,71,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1887426243927044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1367352684103481,0.0,0.0,0.0,0.0,0.2215156254277695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1400371165668374,0.0,0.0,0.20259406017939646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17783219763159602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4175937038587013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11652056912915627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2830498030810916,0.21495485812529527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1572100381735518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3996524139254688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2472609683744101,0.0,0.0,0.0,0.0,0.14394756619676075,0.0,0.0,0.0,0.0,0.1831170834183025,0.0,0.0,0.0,0.0,0.1700695412040928,0.2581830684966931,0.0,0.0,0.0,0.0,0.0,0.20437957711426485,0.22992649178148505,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nogitsunes,2018/02/12,"Losing mind muscle connection after surgery/time off? Just curious if anyone has ever experienced this. I had my appendix out a month ago and just got the all clear to lift again (recovery sucks). On my first day back I found myself tentatively reaching for that mind muscle connection and being completely unable to find it. I can’t find the link to tense my abs much at all. It’s a very strange feeling to no longer have that control over a muscle when I know what it’s meant to feel like. Has anyone else ever had this experience? After time off, or particularly after surgery? My theory (based in no actual evidence) is that my brain has shut off that control/sensation/connection after all the painful/accidental ab contractions when moving around normally during my recovery and I’ve ‘forgotten’ how to contract the muscle. I’m obviously very weak right now after a month off and I’m hoping building my strength back up will bring back that connection. ",6.666409523809524,8.142495788571429,7.089500000000001,70.20891666666668,65.4,10.861904761904762,32.29761904761905,10.864195022040775,3.920361904761904,773,31,127,22,12,252,107,175,0.083,0.8170000000000001,0.099,0.4277,0,0,0,0,0,0,19,0,0,0,4,13,6,1,0,8,0,10,3,2,2,7,31,21,9,0,3,4,0,2,1,0,1,1,0,0,0,11,6,0,1,8,0,0,2,3,3,0,1,5,3,12,3,23,14,4,35,0,1,0,0,0,13,1,3,21,89,23,0,0.0,0.0,0.14257700308870191,0.0,0.0,0.0,0.12951290276112573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2043194515526098,0.14970141734031772,0.0,0.13006406024100176,0.0,0.0,0.0,0.3370362314825711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16310104108707224,0.0,0.0,0.0,0.0,0.0,0.0,0.15318788188025248,0.0,0.32773744032724605,0.0,0.0,0.0,0.09422537301690977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12205163643380025,0.0,0.0,0.0,0.0,0.0,0.2643199309127392,0.0,0.0,0.0,0.14291832337978094,0.0,0.0,0.1477497403676187,0.10437714762229344,0.0,0.0,0.2670738949982289,0.12427648882253026,0.0,0.1601961406803751,0.0,0.0,0.0,0.0,0.0,0.0,0.11685318678481875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14511482345537174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08029526118593165,0.0,0.0,0.0,0.0,0.0,0.0,0.07137932219011134,0.0,0.0,0.0,0.0,0.16345366305906509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29504797044158104,0.0,0.23323857814782895,0.15528605604632922,0.1074036839734681,0.0,0.0,0.0,0.0,0.0,0.1431514763438029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12477252076100882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08519476082674625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2411031745807652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Wave412,2018/02/12,"Bulking questions, newbie beginner here. I know that eating enough food is essential to gaining muscle. My question is, if i keep going to the gym 3 times a week, will i get more hungry? Because I'm trying to bulk but i feel like im forcing myself to eat all the time when im not hungry, making me feel sick. Also, if im trying to gain weight as quickly as possible. can i be eating lots of sugary food, or will that just become fat and make it hard to turn that into muscle? Thanks in advance 17 y/o, 55kg",1.921436058700209,3.486893386792456,4.142955974842767,86.33715932914049,77.39622641509435,5.843186582809224,22.155136268343817,6.42735559955562,0.550753878406709,393,11,79,3,9,136,78,106,0.057,0.813,0.13,0.8364,0,0,0,0,0,0,14,0,0,0,3,5,2,0,0,3,0,6,8,1,2,1,18,17,9,0,2,6,0,4,1,0,2,2,0,0,0,4,2,7,1,5,1,0,2,1,0,0,0,0,4,8,2,11,14,4,10,0,0,0,0,2,2,0,6,7,47,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11367559457592995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08665201783328252,0.15699114654316645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43635825288897695,0.0,0.0,0.0,0.14687674085767402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14374846105910635,0.101550461632704,0.0,0.0,0.0,0.0,0.343771520031185,0.0,0.0,0.0,0.07426639140988939,0.0,0.08078590626453674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1273365644406576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4606322537673672,0.0,0.0,0.12634755181351856,0.0,0.0,0.07812074794241954,0.0,0.0,0.0,0.0,0.0,0.0,0.0694462656295766,0.0,0.0,0.0,0.0,0.0,0.0,0.12084902975150265,0.0,0.0,0.18976960451625927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16025035727057482,0.0,0.0,0.0,0.0,0.0,0.0,0.31847627694928243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13087065395771982,0.0,0.0,0.0,0.0,0.0,0.0,0.16577512391794927,0.0,0.0,0.0,0.0,0.19301813610809168,0.15461605600993064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11402244136278765,0.17309780211143602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,peacetolife,2018/02/12,"Question about SL 5x5 Hey all, first a little background on me. I'm a 21 y/o skinny guy, weigh 130lb and a little under 6ft, looking to gain strength & size. Been using a very similar 5x5 program to some success for around 4 months, and SL looks interesting to me. However I'm concerned about Mehdi's polarizing views on anything contrary to his methods, in particular lifting speed. He says that lifting fast (still under control) allows you to lift heavier and therefore get stronger, however other sources directly contradict this by saying lifting slightly lighter weights slower activates more muscle hypertrophy for better results. What do I believe? **TLDR: Lift heavier weights faster, or slightly lighter weights slower, for strength and size gains?** Edit: Thanks for the replies! To clarify I understand ""fast"" means as quickly as possible without sacrificing good form. I think I'll follow the program's advice and use this tempo",6.124444444444442,9.116709962962961,5.884962962962966,72.10633333333338,69.74074074074073,7.776790123456791,39.81234567901234,8.648137234880735,4.226253827160494,762,47,106,14,15,237,116,162,0.028,0.8190000000000001,0.152,0.9663,4,0,1,0,0,0,30,0,1,0,8,5,7,0,0,6,0,2,5,1,6,1,20,14,8,0,0,2,0,3,0,0,0,0,2,0,1,5,6,5,1,4,0,0,1,1,0,0,1,1,8,7,7,22,13,4,17,0,0,3,0,8,8,0,3,8,55,12,4,0.0,0.0,0.0,0.0,0.0,0.14694028931363215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16292634846399084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1237420897648292,0.13386160447763548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1694160339957629,0.0,0.13299046673738793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16865327565626892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12790505049439094,0.0,0.0,0.0,0.0,0.0785623676588827,0.0,0.0,0.12612362140954506,0.0,0.0,0.0,0.1488904129479689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3014214423898654,0.0,0.0,0.2525466569760708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16379753152459894,0.0,0.0,0.0,0.0,0.0,0.0,0.12002427972453973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16952011867486208,0.0,0.0,0.0,0.0,0.0,0.0,0.1684493475805932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2391612766841195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12008605677463012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13844093185084666,0.0,0.0,0.0,0.09635132964769016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.156540969136527,0.0,0.25974362359863945,0.0,0.12407139118304412,0.0,0.0,0.0,0.549332191005539,0.0,0.0,0.0,0.0,0.0,0.14495177336335502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,itswilson8,2018/02/12,"Question about carbs and macros Always been curious on why you would need carb aside for the energy. If I'm trying to lean bulk, and for example a cup of white rice is 100 calories, wouldn't an extra chicken breast be the same? ",8.764666666666667,6.534273133333336,8.131666666666668,76.8375,62.111111111111114,11.666666666666668,33.611111111111114,10.125756701596842,3.0021111111111103,181,5,36,3,2,57,41,45,0.0,0.901,0.099,0.5267,0,0,0,0,0,0,4,0,1,0,0,1,0,0,0,4,0,5,1,1,0,0,8,7,3,0,4,1,0,0,0,0,2,0,0,0,0,0,2,0,0,1,0,0,0,1,0,0,0,1,1,1,0,6,3,2,1,0,0,1,1,2,1,0,2,0,21,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4023478604605227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3585422093542148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5416806396851974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.328295056823105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4363238097206958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34349622504593225,0.0,0.0,0.0 fitness,Cunnch,2018/02/12,"I've read the wiki and used the search function but I'm still not confident I understand reps/sets for 5/3/1 Basically I am starting 5/3/1 for Body Building today, which is a 4 day program that focuses one 5/3/1 compound movement per session and then about 4 other exercises. So from what I've seen is that 5/3/1 is basically 3 sets? Week 1: 3 sets v 5 reps Week 2: 3 sets x 3 reps Week 3 : 1 x 5, 1 x 3 , 1 x 1+ Week 4: Deload But then I look at other 5/3/1 programs and it's like 8 sets of bench... so I'm very confused. The only conclusion I've come to is that it is 3 sets per session and then like 5 warmup sets? Last bit of important info: YES I do understand that each set is at a different 1RM percentage so I'm not confused about the percentages, my question is only if I say go do 5/3/1 bench right now how many sets and how many reps would you do and why?",1.3486290322580636,2.8341620752688184,3.7254704301075288,89.05820564516131,78.78494623655914,7.230645161290322,24.528225806451612,8.07648339933343,1.2832161290322577,670,24,154,12,16,233,95,186,0.065,0.843,0.092,0.5389,1,0,0,0,0,0,31,0,1,0,1,9,4,0,2,6,1,12,2,1,3,0,24,23,17,0,2,5,0,0,2,0,1,1,1,0,0,10,8,0,0,5,2,0,3,2,2,0,1,1,3,7,2,10,21,2,27,0,0,2,0,3,3,0,4,15,68,17,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1789094134353868,0.18202854493256224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14116408345197354,0.0,0.0,0.0,0.0,0.0,0.0,0.10568602866371432,0.0,0.0,0.0,0.0,0.17121483733196155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09313412468057823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13358026342130358,0.0,0.0,0.0,0.0,0.0,0.16012241394102608,0.0,0.0,0.0,0.1376140013849999,0.0,0.0,0.0,0.0,0.0,0.0,0.3322877200790331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11104616250894286,0.2492691409437491,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.183577870551298,0.0,0.16391967370585528,0.0,0.0,0.0,0.0,0.0,0.0,0.13994863361512372,0.0,0.13032023727783984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11599179971062645,0.0,0.13087104760106918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15533464828690927,0.0,0.0,0.0,0.0,0.0,0.341199988968445,0.0,0.1415356663423777,0.0,0.13521430695255715,0.0,0.0,0.5258036091341077,0.0,0.0,0.0,0.14787199318385374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11641233028558776,0.0,0.0,0.0 fitness,runnergal45,2018/02/12,"Can't activate my lats I have been doing a lot of exercises to build up my back recently. Wide grip pull downs. Assisted pull ups. Landmine work. Deadlifts. One arm bend over rows. Whatever I do, I just can't activate my lats. I can now feel my mid upper back and my traps are very easy to activate. But never my lats. Any advice? 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I tend to get cramps in my stomach area lasting anywhere from 20seconds-1minute while doing cardio. I usually only run for about 30mins (maybe a bit more) which I don't think is even that long, so I'm wondering if there are ways around this? Thanks for any help in advanced! ",6.244500000000002,7.41207245,5.206666666666667,84.45000000000002,66.16666666666666,8.0,26.666666666666664,8.07648339933343,1.5521666666666674,257,7,47,3,4,76,50,60,0.0,0.851,0.149,0.8284,0,1,0,0,0,0,9,0,0,0,1,6,1,0,0,1,0,5,5,1,1,0,5,11,5,0,1,1,0,0,0,0,0,4,0,0,0,3,1,0,0,2,0,0,2,1,0,0,0,0,0,4,1,9,11,2,12,0,0,0,0,1,4,0,2,5,30,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20580734343198787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2694160745209777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33040733123962823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1998925804601255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15811826537060694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20285495276046792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24669410902327474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26782917397674233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30404516575227164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23017333196210876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2786326412105181,0.0,0.0,0.0,0.19392115543403884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3333180626242148,0.0,0.0,0.2402236059625685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3282029856449425,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CptCrunch777,2018/02/12,"5/3/1 monolith vs 5/3/1 BBB Hey guys, I've been doing 5/3/1 BBB + accessories for 2 cycles now. I've seen some progression, physically as well as with my weights. I've liked the program so far. I saw on this sub the variant 5/3/1 monolith. I've been training for a few years now (5+), but only been doing the 5/3/1 BBB for two cycles. The challenge of monolith seems pretty interesting, I am bulking right now and read so far good stuff on this variant. Is it too early to try the monolith variant? Weight: 200lb Height: 6 foot Thanks in advance!",1.956370716510904,4.510304130841121,2.8856308411214973,90.25561137071651,82.45794392523366,5.061993769470405,24.804517133956388,6.42735559955562,0.8327825545171339,430,17,84,4,12,136,70,107,0.0,0.8059999999999999,0.194,0.9646,0,0,0,0,0,0,28,0,0,0,3,7,6,0,0,6,0,7,3,1,0,0,6,11,6,0,0,2,0,2,1,0,0,0,0,0,1,4,2,2,0,1,1,0,1,0,0,1,1,5,4,3,6,11,6,2,13,0,0,2,0,2,7,0,2,6,43,7,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20449755651127874,0.0,0.0,0.0,0.24141176169486844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11911400556337325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18542966665545346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2480439932500769,0.0,0.0,0.0,0.0,0.0,0.0,0.2438775240165537,0.0,0.0,0.0,0.0,0.0,0.0,0.20821372739431626,0.0,0.0,0.0,0.0,0.0,0.22195687378317855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2791058877954581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2244689136598168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16553203494659488,0.0,0.2381684524082849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5937935575596472,0.21921585967916965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15700664140099416 fitness,Yormir,2018/02/12,"How do you not overthink at the start Good evening /r/Fitness, I've been training with a trainer for a few months, then had a break over the start of winter due to some personal problems, and have recently starting exercising again but decided to do it on my own as I wanted to, I'm not sure if this is the best phrasing, take responsibility for myself. What I wanted to ask was I've been looking and reading the Wiki on the subreddit and was wondering how do you guys not overthink what program you choose at the start or overthink what you're doing? I've started doing the Stronglifts 5x5 for three weeks now, but I have a mixture of feelings ranging from 'I feel like I'm not hitting enough groups', 'Is this the right way to exercise', and the likes. I was wondering if anyone shared that feeling and if anyone would have any recommendations or suggestions on how to avoid those mental pitfalls or any different programs you could recommend. Thank you for your time and for reading. If statistics are of any help, I'm 25 years old, weighing at 255, 6'6"". Squat is at 105lb, Bench Press at 100lb, Barbell Row at 95lbs, Overhead Press at 45lbs, and Deadlift at 95lbs on the Stronglifts 5x5.",12.427455947136565,7.711973568281941,10.863034140969166,67.71895649779738,57.810572687224656,13.816960352422907,46.87720264317181,10.686352973137794,4.89828678414097,948,42,178,14,8,296,130,227,0.03,0.843,0.127,0.9736,1,1,0,0,0,0,25,0,6,0,1,6,9,0,1,14,0,20,3,0,3,1,39,40,21,0,9,13,0,5,2,0,1,2,1,0,2,8,8,1,1,7,4,0,0,4,2,0,1,6,7,13,7,30,31,5,32,0,0,1,0,13,14,0,10,18,118,21,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2842179054724221,0.0,0.0,0.0,0.0,0.19482524180241068,0.0,0.0,0.0,0.13024116497066304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14620299823465555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1112320723369658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14555502188137096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14395012931733092,0.0,0.09201655877199738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2113262736951368,0.0995270047449356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11685121249344765,0.0,0.0,0.0,0.1379442255715597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09338022771984696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1361250101221994,0.0,0.0,0.0,0.11698991334460412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14039723366301618,0.0,0.0,0.0,0.11120028475017904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.146188157930821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12164490103855627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13330609670981974,0.0,0.0,0.0,0.0,0.2787063558841347,0.0,0.0,0.0,0.1375572265860485,0.0,0.0,0.11897465631802863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4930410590586168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1313031885257063,0.0,0.10474790082587282,0.0,0.0,0.12826297377685272,0.0,0.0,0.0,0.0,0.0,0.0,0.08123597509802229,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16434375597878334,0.1105821411960072,0.11175047242610088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3021633844360439,0.0,0.0,0.0,0.0989657178432924,0.0,0.0,0.08971459967649165 fitness,roundlepton,2018/02/12,"How can my deadlift go down while my squat has gone up? I've been training the three big lifts for about a year and a half. In the first 6 months I followed a Starting Strength progression, and got stuck at SQ - 295 lbs x 3 x 5 (estimated 1 RM: 330 lbs) - shaky and with tiptoeing on one foot BP - 125 x 3 x 5 (estimated 1 RM: 140 lbs) DL - 340 x 1 x 5 (estimated 1 RM: 380 lbs) I then screwed around with a few other routines, got frustrated and took a break off lifting for about 5 months. When I came back, I started Nuckols' 3x a week free beginner routines for squat and bench press, and ran a Smolov Jr. cycle on squat when I got stuck. I feel I've learned so much about these two lifts by just doing them often. My latest numbers are: SQ - 395 lbs (tested 1 RM) - solid form BP - 175 lbs (5 RM, estimated 1 RM: 195) - learned to arch my back more properly, and still adding ~2.5 lbs per week. I've gotten so used to squatting frequently that I honestly say I love and look forward to it every day - throughout the day I even put myself in a squat position whenever I'm looking at something near the ground. My deadlift, however, is a whole different story. While running my 3x a week bench + squat, I usually did DL on day 4. Two months ago, I tested my deadlift 1 RM at 365 lbs. I tried a few different programs - such as switching to sumo, and lately the Magnusson-Ortmeyer DL routine. But I've never regained anywhere near my DL strength before I took a break from lifting, unlike my squat and bench. In fact, my DL has only gone down - just yesterday I tried to pull 340 lbs can could only manage 1 rep. In the 2nd rep attempt, it seemed that my CNS was unable to tell my back to brace itself - I could not even get the weight off the floor. Unlike squat and bench, I feel that I've gradually lost the feeling of how to brace my posterior chain properly and find myself lifting even just 315 lbs with a curved upper back and borderline form. How does this make sense at all? It doesn't seem logical to me that my squat can go up so high but my deadlift is going down and stuck. I've been thinking of deloading massively and switching to a routine where I deadlift more often, maybe 2x a week, so my nervous system can basically relearn how to deadlift. After all, squatting more often made me a better squatter, so it seems deadlifting more often will do the same. What do you guys think?",5.720171957671957,5.410345880252105,6.38261437908497,80.70269063180831,67.08823529411765,9.48882664176782,32.54559601618425,9.049649993220411,2.582527015250544,1853,71,379,29,27,609,230,476,0.037000000000000005,0.921,0.042,0.4446,4,0,1,0,0,0,71,0,1,1,7,32,11,2,2,26,0,20,5,2,7,4,57,56,32,0,2,6,0,5,0,0,1,0,1,0,1,13,20,1,0,12,0,1,14,3,5,0,6,19,8,39,7,47,34,13,77,0,1,2,2,6,28,1,8,34,214,52,6,0.0,0.0,0.0,0.0,0.0,0.0,0.08707418264166635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08744473712731136,0.0,0.0,0.0,0.3021285009839303,0.0,0.0,0.0,0.08358574098870905,0.0,0.0,0.08687566871523841,0.0,0.0,0.0,0.0,0.0,0.1123479377346872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1568559089015987,0.0,0.0,0.19004895646620185,0.0,0.0,0.0,0.0,0.2052570339895307,0.0,0.0,0.08596095950342983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19463820987423588,0.0,0.08276226502383771,0.0,0.0,0.0,0.0,0.0,0.1490027742844753,0.0,0.0,0.0,0.08977963050827872,0.08355363407889033,0.0,0.0,0.0,0.0,0.05132065774079339,0.0,0.16747760731229053,0.0,0.23568838729053945,0.0,0.0,0.09726226629225262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10378445195802444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11080671900630278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16497543203543014,0.0,0.10722868144868823,0.0,0.08865561038985513,0.09294676262600086,0.06556869627092042,0.0,0.09868434777438284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2352166245959072,0.0,0.07220970108239033,0.0,0.07576034825062912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.066562589748903,0.14941533494562725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09874739050434693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0781157339787043,0.0,0.0,0.0,0.2682722881238264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07562157089872536,0.0,0.0,0.1390541447617081,0.0,0.07844589722564788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08585657514730625,0.0,0.0,0.0,0.0,0.12588249970239732,0.0,0.0,0.0,0.0,0.0,0.0,0.2182723196585437,0.1333822407809918,0.0,0.19191114200829512,0.0,0.0,0.08483841567083962,0.10818549122498512,0.0,0.0,0.0,0.3151738802362269,0.11961659761836305,0.0,0.0,0.0,0.10966929767384596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06325632876536154 fitness,m1GuexC,2018/02/12,"Help with new routine + bars exercises . **First a little of my story in the gym so you know my situation.** -I'm 5'7 around 140 lbs and 20 y/o. -As a skinny guy, I started hitting the gym about 2 months ago and have been noticing size and strenght changes in my body, which Im really happy about. Eating lots of proteins and carbs, currently not taking any suppliments. I've been doing this routine (All 4 sets of 10) *day 1* chest (benchpress, inclinebenchpress, chesspress, seated machine fly) triceps (bar pushdown, tricep press mac, machine tricep extension, and other exercise I dont know the name lol) *day 2* back (widegrip lat pulldown, seated cable rows, and 2 other machines) biceps (concentrated curl, hammer curl, preacher curl, and another maching similar to preacher) *day 3* legs (squats, leg press, seated leg curl, lying leg curl, standing calf, seated calf) should (lateral raise, front raise, db shurg, shoulder press) *day 4* upperbody, basically a mix between day 1 2 and 3. 2 of each muscle. **So my questions are:** 1) Someone recommended me a new routine which is mostly bodyweight. Is it necesary for me to change my routine periodically? 2) In this new routine, I have to do 100 chinups and I can barely complete a 4 set of 7. Is there any way to improve my technique and being able to complete this routine?",1.968193277310928,4.722368403361346,3.3397436974789936,81.71591806722691,96.05882352941177,5.069075630252102,27.378571428571423,6.742157984588678,1.9329492436974784,1032,51,165,16,40,335,150,238,0.015,0.933,0.052000000000000005,0.8102,1,0,0,0,0,0,72,0,1,0,1,7,1,0,0,8,1,14,17,12,0,1,22,20,13,0,1,1,0,3,0,0,1,2,0,0,1,8,13,4,0,3,6,0,1,2,0,0,1,2,3,13,1,20,15,4,26,0,0,0,0,5,5,0,3,16,83,21,0,0.1385355131761025,0.0,0.0,0.0,0.0,0.0,0.12280337367605974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1884177990898379,0.14526656469905533,0.0,0.0,0.0,0.0,0.0,0.0,0.12332597796113555,0.0,0.0,0.0,0.10652525834552967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15388172454278268,0.0,0.0,0.0,0.0,0.0,0.0,0.29310440757360645,0.0,0.2905036996334129,0.0,0.0,0.0,0.0,0.0,0.4467197262076526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16236258968372774,0.0,0.0,0.14175641540793224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11783823673669308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13717193856669607,0.0,0.14747362983336113,0.0,0.0,0.0,0.0,0.0,0.0,0.09285743427865407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14964212704360766,0.0,0.0,0.0,0.0,0.0,0.15227099004984224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13884897878762842,0.0,0.0,0.0,0.0,0.0,0.11777793922548956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11057772491127407,0.0,0.0,0.0,0.0,0.4013953856847093,0.0,0.0,0.0,0.0,0.1577235999581916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15519148009885594,0.0,0.0,0.0,0.0887493971451648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1557197212204049,0.0,0.0,0.11738069074937915,0.0,0.0,0.0,0.0980561492644185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10416146495108804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10996304206183308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Venomglo,2018/02/12,Legs Exercise Routine Using Only Dumbells Hey guys for the next several months I'm going to be away from my college gym and have to go to a gym that only has Smith machines and free dumbells for free weights. I've been spoiled from my previous gym which had 7 power racks and all manner of specialty equipment so I'm now looking for a good leg routine that I can use for the time being. Unfortunately the dumbbells only go up to 75 lbs. I've used the Smith for squats before but it never feels right. What's the best way to continue progressing using only the equipment mentioned?,5.139402654867258,6.456470584070799,5.791316371681418,78.69989491150444,68.82300884955752,8.127876106194691,31.82411504424779,8.472884824447931,2.5790893805309727,468,20,83,7,8,152,76,113,0.025,0.868,0.107,0.882,1,0,0,0,0,0,5,0,0,0,3,2,4,0,0,8,0,7,4,2,4,2,11,18,5,0,0,1,0,2,0,0,0,1,0,0,1,5,3,1,0,1,4,2,3,1,0,0,0,2,3,3,6,15,14,2,13,0,0,1,0,3,3,0,0,6,47,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1560022809415749,0.0,0.0,0.0,0.0,0.14128983501161038,0.0,0.1742512328605341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08395601588620867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28309713146515314,0.13926846975840654,0.0,0.0,0.0,0.16440806045069353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13943377959886574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13253344285772742,0.0,0.0,0.0,0.12806211894681266,0.0,0.17658795387831627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5051308458346712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14179928450783771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18758062629430436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09682064652831901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5736292152700332,0.0,0.0,0.0,0.13179671188982786,0.0,0.20219488566155888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mrniceguyyy2000,2018/02/12,Has anyone ever used KT Tape and did it work for you? Trying it get everybody's insight on it i bought some which i will use on wrists neck knee upper back when i lift. Wondering if it actually does work?,0.8249999999999993,3.2163295952380966,2.8574285714285743,89.53757142857144,86.38095238095238,6.217142857142857,17.923809523809524,7.554174236665415,0.4997180952380957,161,4,34,3,5,54,35,42,0.0,1.0,0.0,0.0,0,0,0,0,0,0,3,0,1,0,2,3,0,0,0,0,0,3,3,3,2,1,8,8,3,0,1,1,0,0,0,0,1,0,0,0,0,5,1,0,0,2,0,1,0,0,0,0,0,2,0,4,0,3,5,1,6,0,0,0,0,1,3,0,3,3,21,9,2,0.0,0.0,0.2993050457113779,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21445899921403067,0.0,0.0,0.0,0.0,0.0,0.0,0.23584131728808735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26840428305987746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2774370595903438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1602434922393973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20823618603462446,0.0,0.0,0.0,0.0,0.529798510058721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33261427741996297,0.4465775569206922,0.0,0.0,0.0,0.0,0.0,0.0 fitness,aram1910,2018/02/12,"Rear Foot Elevated Split Squats and hip flexor tightness. I recently replaced my bilateral squatting with RFESS because they seem to be more sport specific and they hit my glutes better than bilateral squats ever did. I do them in sets of 5 at 150lbs twice a week. However, since starting this exercise setup my hip flexors have been extremely tight. I have a severe case of anterior pelvic tilt and tight hip flexors are generally considered a contributing factor. I have tried stretching but I still feel extreme tightness. Do you guys think that RFESS might not be such a good idea for someone with ATP? The only leg exercise that doesn't seem to aggravate my hip flexors are sled drags/pushes, but I really like the RFESS due to its high glute activation.",7.424452614379085,8.830246330882357,7.135686274509808,70.81781045751637,63.63235294117647,10.750326797385624,34.964052287581694,10.746095033038511,4.098563071895425,615,27,100,16,9,194,97,136,0.038,0.8909999999999999,0.071,0.6568,1,0,0,0,0,0,11,0,1,3,1,3,3,0,0,6,0,13,8,6,0,1,20,19,5,0,0,3,0,5,1,0,1,2,0,0,1,4,5,0,4,5,3,0,0,2,0,0,1,2,5,14,3,11,13,1,11,0,0,0,0,5,4,0,3,7,59,18,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14258787038049694,0.0,0.0,0.0,0.0,0.2068722181589211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21158276887968774,0.0,0.0,0.0,0.0,0.0,0.0,0.1182706845461311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1961905538293251,0.0,0.0,0.0,0.2316052476901702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2471361671740264,0.0,0.0,0.0,0.0,0.0,0.26405315068419205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11427541296327727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24813894462239486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17789723074521968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14984716497365064,0.0,0.23095548511023045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4258812940030969,0.0,0.26424895042052265,0.0,0.19349074107164005,0.0,0.0,0.0,0.19818910659948716,0.0,0.0,0.0,0.16556096658856853,0.0,0.1867988702076029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14987851216537934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1588078711878227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1876265261449029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,davinci515,2018/02/13,"Calorie question and help personal stats: 5'10, 155lbs, 28, ~12% Body fat Main question: Best and cheapest way to get more calories? I cant bring myself to eat when im not hungry and im trying to budget myself to $10 a day for food. Second question: How exactly do calories work? From my basic understanding 3500 calories = 1 lb. so any surplus/deficit = gain/lose. My question is I burn on average 500 calories each morning at the gym (using heart rate monitor). Outside of that i'm walking about 4.5 miles a day on average at work (estimated 400 calories). I'm eating about 1600-2000 calories a day which seems that i would be in a decent deficit (im wanting to gain just having trouble getting calories) but my body weight always seems to be fairly consistent. Does the body become more efficient the better in shape you are and thus burns less calories?",4.488310523831999,6.368914036809818,5.1539877300613535,80.44343086361492,71.20858895705521,7.223973572439831,32.17036337895234,7.882392219407189,2.4688540821142047,680,32,118,9,13,219,110,163,0.024,0.8759999999999999,0.1,0.9165,0,0,0,0,0,0,30,0,1,0,5,6,3,0,0,7,0,8,9,5,3,1,21,18,8,0,2,3,0,1,0,0,1,1,0,0,1,3,5,5,0,7,1,1,2,2,1,0,1,0,1,9,2,17,15,6,15,0,0,0,0,7,8,0,6,4,61,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09909908893203197,0.0,0.0,0.08099073400710673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13153440012539766,0.0,0.0,0.12498601861183688,0.10533251556063572,0.0,0.39687313665277457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23042510014944464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10422347520778276,0.0,0.0,0.0,0.0,0.2437340036782964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14401379206140427,0.0,0.0,0.0,0.12444759413094425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14113172079511746,0.07982888874165264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.385938879432548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10399179256801422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5336681330774993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21684471905794367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08085973414850925,0.0,0.0,0.12398523346797664,0.0,0.10286244550335114,0.0,0.0,0.07024709476386952,0.0945344604730875,0.0,0.14502929665203845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1734095462317665,0.0,0.0,0.08460381251855577,0.0,0.0,0.0 fitness,Gryffindor82,2018/02/13,"Lower back limiting rows and deadlift I'm doing a compound lift bases program but find that bent over BB rows and BB deadlifts are really limited by my low back. It seems that when I put on a weight my low back is OK with then its childs play for my lats or for my glutes/hams. I tried switching to a hexbar for the deadlift to stay more upright which has helped some..but it def feels more like squatting than truly pulling. Any advice for how to best shore up this weak link in my posterior chain? Thanks!",5.733399339933996,5.844507108910892,5.228465346534655,87.55906765676569,67.01980198019803,8.317491749174918,28.71452145214521,7.793537801064563,1.4948798679867992,402,12,85,4,6,122,77,101,0.118,0.679,0.203,0.9221,1,0,0,0,0,0,8,0,0,0,3,5,8,0,0,4,1,4,2,0,1,0,12,8,7,0,0,2,0,2,1,0,0,1,0,0,1,7,3,1,2,4,1,0,2,0,3,0,0,0,2,7,5,14,8,3,15,0,2,0,0,2,7,0,2,6,49,14,1,0.0,0.0,0.0,0.0,0.0,0.24198906879048795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16840238840798774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5712552004477581,0.0,0.0,0.0,0.0,0.0,0.2598808902014845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12521325552824564,0.17691269607677734,0.0,0.0,0.2263367216492663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1659865871430454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12098345874023865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24894467165481185,0.0,0.0,0.0,0.0,0.15864329719602244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2254404102561445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2639492473335285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2279918757310201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16813000306243714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3015564711784286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,beanz415,2018/02/13,"What’s the general consensus here when it comes to fractional plate usage? As with many people, I’m having trouble going from 115 to 120 for my OHP (I’m running the PPL from the sidebar). Is it worth buying a pair of 1.25 lb plates or is it just as effective progressing from 5x5 to 5x10 @ 115, then increasing to 5x5 @ 120?",7.855885416666666,6.0560782343750015,8.217500000000001,74.14416666666669,63.53125,12.283333333333333,35.39583333333333,11.20814326018867,3.7752145833333337,253,9,50,6,3,84,48,64,0.042,0.8759999999999999,0.08199999999999999,0.3939,0,0,0,0,0,0,10,0,0,0,2,3,1,0,0,4,0,3,0,0,1,0,6,7,5,0,0,2,0,0,0,0,0,0,0,0,0,4,2,0,0,1,0,2,4,0,1,0,0,0,0,1,0,12,7,1,6,0,0,0,0,0,0,0,1,2,29,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5369653220064241,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3542671338627529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6319843484540543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43215601828079664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PM_ME_REP_PICs,2018/02/13,"Bulking Question So I just started bulking at 6ft, 168 lbs and 14% body fat according to my Caliper(I’m 17). What weight should I aim for before I start cutting? I’ve been relatively clean bulking besides the occasional 2 or 3 cookies (doubt it makes a huge difference). I work out 5 days a week sometimes 4 and it’s very intense. I’m eating 3,000 calories in hopes of gaining 1 lbs a WEEK. My plan was to bulk til April 6th then do a strict cut and try to get my body not chubby for summer. Am i giving myself enough time? This is my first time bulking. I’ve been working out for 7 months in total but i started with cutting.",1.6641429436705053,3.902914118110239,3.0861417322834646,90.33655360387644,81.04724409448819,5.167534827377348,26.30466384009691,6.297961479604792,0.9377067231980618,491,21,100,4,13,160,93,127,0.041,0.8640000000000001,0.095,0.6257,0,0,0,0,0,0,16,0,0,0,5,2,5,3,1,5,0,7,5,3,1,1,16,15,8,0,2,4,0,1,0,0,1,1,0,1,0,4,6,3,0,1,0,0,0,1,4,0,1,3,1,11,1,14,11,2,20,0,0,0,0,2,6,0,4,14,53,15,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15887052525544046,0.0,0.0,0.0,0.0,0.4147699492073569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12040800731834707,0.0,0.0,0.0,0.0,0.19506492624558705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1910438078116882,0.0,0.0,0.0,0.192914136492062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15880949999482913,0.0,0.0,0.0,0.0,0.09754462609640446,0.1791025567458966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18543823351571484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12462572077075575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1490245754692036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20915012003300312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18465406839155973,0.0,0.39644809191000907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21773607377008228,0.0,0.0,0.0,0.0,0.12675910030806728,0.0,0.0,0.0,0.0,0.0,0.0,0.15404955098552706,0.0,0.0,0.29952381415562546,0.22735398966511586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27184405559382074,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PoopsieDoggins,2018/02/13,"Leg Day Questions: Running After Leg Day, and Hamstring Cramps During Lunges. Hello! I have recently started weight lifting - I've always been a cardio person, but I finally mustered up courage to begin lifting weights and after only a few weeks, I'm already seeing huge improvements. After lifting weights, I like to run a quick mile on the treadmill, but I have found that after I do leg day and hop on the treadmill, I really can't run far without feeling like my legs are just going to give out. Should I not be running right after doing legs? Also, I have found that doing lunges gives me pretty bad hamstring cramps. I have very flexible quads and calves, but have always had very tight hamstrings. Could this be why? I try to drink water throughout the day, and I probably could be drinking more, but I wouldn't say I'm massively dehydrated. Should I continue working out, despite the cramping, or should I stop when I feel cramping? Thank you.",6.208866666666665,7.571310262857143,6.010642857142859,77.94377380952379,66.37142857142857,7.890476190476193,33.4404761904762,8.07648339933343,2.6872190476190485,756,33,124,9,12,236,104,175,0.051,0.792,0.157,0.9626,0,0,2,0,0,0,25,0,1,0,1,4,5,0,0,7,0,21,18,7,0,0,28,34,12,0,6,8,0,6,2,0,4,5,1,0,1,3,7,6,2,5,2,0,5,4,1,0,0,4,8,18,4,15,21,2,32,0,0,1,0,7,9,0,2,20,81,21,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14183088507291094,0.10278165085914212,0.21388672206767406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10731327253492144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20523401742273534,0.0,0.0,0.3315527914818183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25181176427997864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1299725256879765,0.0918185132970254,0.0,0.14079320427156455,0.0,0.0,0.0,0.2818427559722192,0.0,0.0,0.0,0.24658639393322354,0.07304390043436086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1255819572184893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09774929637713554,0.0,0.0,0.0,0.0,0.0,0.0,0.11222335075940648,0.0,0.0,0.0,0.0,0.0,0.13075645471456118,0.1385720315134039,0.0,0.0,0.0,0.1439777712464752,0.0,0.0,0.0,0.08233661018175516,0.0,0.1269032467194359,0.0,0.0,0.10975991984428536,0.0,0.1022084919888648,0.0,0.0,0.10241803870471217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09097088202979738,0.0,0.0,0.10745292134248527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11832884545684308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0872602547140975,0.0,0.0,0.0,0.0,0.0,0.0,0.21209369623040672,0.0,0.0,0.103095258062882,0.4695276394411666,0.0,0.0,0.11597410921288577,0.0,0.0,0.12389382070533128,0.0,0.09356796267873324,0.0,0.0,0.0,0.0,0.0,0.0 fitness,clemson89,2018/02/13,"Question about Intermittent Fasting I work the 3rd shift life and im just trying to figure out when my hours of eating should be. I get home and in bed around 7am. Wake up around 2-3pm, I dont goto the gym until about 8pm as it is close to my work and is more convenient. So my question is do I work out without eating or just before I goto work out as that will be 5-6 hours of being awake and not eating. Thanks Reddit!",1.9336024844720467,2.9109369565217413,3.9009316770186366,90.50369565217392,76.17391304347827,6.126708074534163,19.664596273291927,6.18269132825596,-0.07675341614906861,328,6,75,2,7,112,61,92,0.033,0.967,0.0,-0.4015,0,0,0,0,0,0,8,0,0,0,4,8,1,0,0,2,0,10,5,1,0,0,19,12,10,0,1,5,0,0,0,0,2,1,0,2,0,2,10,3,0,3,1,0,0,3,0,0,0,0,0,8,1,17,7,1,13,0,0,0,0,2,8,0,3,5,50,10,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2917062195523893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13941651214985584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1920202783565257,0.0,0.0,0.5029503360067891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08560009181978086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1643457504704685,0.0,0.32270050565803826,0.0,0.0,0.0,0.1769762538571773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11572565119212723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3670785402621616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15084265954793438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11123719531857766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1579367511327842,0.0,0.4771124161467344,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mata_87,2018/02/13,"""X push ups for X days challenge"", is it really useful? Hi everyone, i'm a total newbie in the fitness world, i'm 30 and not really in a good shape. I need to start doing something, and looking for advice, i found those kind of challenges/trainings on youtube regarding push ups or sit ups. what are your thoughts? is it something a newbie can do? same excercise everyday, no rest days, isn't it dangerous? ",3.283351648351648,5.4402448076923084,4.6403296703296695,81.64038461538463,75.28205128205127,8.046886446886448,29.091575091575088,8.841846274778883,2.6210344322344317,317,14,58,7,7,105,57,78,0.063,0.8220000000000001,0.115,0.6117,0,0,2,0,0,0,16,0,1,0,1,2,4,1,0,4,0,7,0,0,1,1,10,15,3,0,1,2,0,0,0,0,0,0,0,0,0,5,2,0,0,2,0,0,2,3,1,0,0,2,1,3,3,10,13,3,16,0,0,1,0,2,9,0,1,4,37,8,1,0.0,0.0,0.0,0.0,0.0,0.2643350331429645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3489075880840529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2584797825723183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2965955308828154,0.0,0.0,0.0,0.0,0.0,0.22688734179802544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2816900534237945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2271566540862979,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20057654429405675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3465857481234139,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4164969974054093,0.0,0.0,0.19146532226760693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21475130499794445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2336300672651877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hoop293,2018/02/13,"HIIT with PPL cutting? Hi everyone! I'm pretty new to this subreddit, and I couldn't find a definitive answer for what I was trying to get at. I'm starting a cutting diet for 6 weeks with a 6 day PPL (M/20/5'10/175/About 20% bf) and was wondering if I should incorporate HIIT or really any cardio in general? Or does the high intensity/low volume weightlifting I would be doing make no need for it? I ask about HIIT since it's pretty well-liked everywhere I read and seen as effective. Anyone have any thoughts? Thanks!",3.530755555555558,5.7613269200000055,5.145333333333333,77.96322222222223,74.8,8.444444444444445,26.11111111111111,9.150863307647796,2.4434777777777774,412,15,74,10,9,139,73,100,0.055,0.797,0.14800000000000002,0.8944,0,0,0,0,0,0,18,0,0,0,1,1,3,2,0,4,0,8,2,0,2,0,19,19,7,0,5,3,0,1,0,1,2,1,0,0,0,4,5,1,0,5,2,0,0,2,2,0,0,4,2,6,1,11,11,0,7,0,0,1,0,3,3,0,4,4,40,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29491614661512466,0.0,0.0,0.0,0.0,0.15161899145716026,0.0,0.0,0.0,0.2027153555295956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13984332786660802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1897574214626772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20719912214945815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1981870756624481,0.0,0.0,0.0,0.0,0.0,0.1132895181361136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2291024914709804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14474183169794516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16078349914996887,0.0,0.2094246244021837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4412067878686861,0.0,0.0,0.0,0.0,0.0,0.0,0.2168978526648491,0.0,0.13891272664737858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17937160458130633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15347988264734735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19963637714937996,0.0,0.0,0.0,0.0,0.0,0.17214608211601745,0.0,0.0,0.0,0.0,0.0,0.14721956470544678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1739353049672125,0.0,0.1949644577794852,0.0,0.0,0.0,0.0,0.0,0.23515283327577674,0.0,0.0,0.0,0.1540363270119982,0.0,0.0,0.0 fitness,taway0330,2018/02/13,"Working with Personal Trainer for the first time. Questions. I'm 148 and about 26% body fat and want to get back down to 19-20 by June. I know how to lift but just need someone to push me because I let myself go. I hired a personal trainer who competes in bodybuilding at an old school gym. We worked out once so far and had to cancel two weeks due to death of my brother. Anyways, I'm not sure what to expect. He didn't take any measurements nor put me on the scale. Although, He did put me through a badass work out. My question is .....is he suppose to write out a weekly workout plan for me? I train with him tues/thurs. Or does that cost extra? How should I be tracking progress? Measurements, pics? Was he supposed to weigh and get my body fat measurement? Do they write meal plans for you? what about calculating your macros? I understand I can do most of this online, I just want to know what proper etiquette is. Thanks. This guy knows how to put me through a workout, I just want to make sure I'm getting a return on my investment. ",1.6594729907773385,4.005956618357486,2.444762845849805,94.29346837944664,81.85024154589371,5.502766798418971,23.90184453227932,6.7829847944221076,0.7021130434782608,808,30,172,9,22,252,131,207,0.076,0.867,0.057,-0.7181,0,0,0,0,0,0,33,1,2,1,8,12,3,0,0,8,0,13,6,4,4,2,37,31,12,1,6,6,1,0,0,0,1,2,0,0,3,7,10,4,0,6,3,2,5,3,0,0,2,4,0,24,3,32,24,2,23,0,0,0,0,18,9,0,4,9,106,31,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0914218712936935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10337386918896148,0.0,0.0819516381648348,0.0,0.0,0.0,0.0,0.0,0.0,0.2986587314692951,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1176468549524602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11435217017136645,0.0,0.0,0.0,0.0,0.2107135848241109,0.0,0.07640372982135757,0.0,0.0,0.0,0.0,0.13311391358277766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22164942358968626,0.0,0.0,0.0,0.0,0.13747109313887695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08973784080782753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09968344245743167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1410691730008944,0.1431711760174367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2347706658620786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4054393992822517,0.30120074829471066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13605757193682588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1139081599922303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2534108436672041,0.0,0.1010800050581265,0.0,0.0,0.12377166450033812,0.0,0.0,0.0,0.0,0.0,0.0,0.07839138263457902,0.0,0.0,0.0,0.0,0.0,0.0,0.13132555998697318,0.13995381317859507,0.0,0.0,0.0,0.0,0.2378835406910195,0.0,0.21567474343673426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29361553659904943,0.0,0.0,0.0,0.0,0.0,0.0 fitness,FancyNakedDude,2018/02/13,"Needing to progress heavily on chest I'm trying to meed the requirements for the police academy, BP is the only exercise that I currently don't meet the requirements for. My stats are the following: 127lb BW 5'9 height 100lb BP 1RM I need to be able to hit atleast 133lbs for 12 reps. I started lifting in September and have haven't run a program that seriously. I started out doing Metallicadpa's PPL, but ditched after a month. I quickly saw the noob gains, but haven't seen immense gains since. I already know my weight is a serious issue and that I need to get on a bulk, I don't want to use the term ""hardgainer"", cause I don't believe in that. However, my metabolism is insanely high and overcoming the calorie surplus is a real struggle. Thanks for reading, and please do ask if more stats are required. Edit: added height",5.2714772727272745,6.419455875000002,6.0127272727272745,77.86136363636366,68.375,9.568181818181818,35.17045454545455,9.800150414767053,3.55275,660,33,122,15,11,216,100,160,0.056,0.845,0.099,0.8597,2,0,0,0,0,0,19,0,0,0,6,1,4,0,1,13,0,15,3,1,2,0,19,31,7,0,5,3,0,1,0,0,0,1,0,0,0,4,5,1,3,1,2,0,2,5,3,0,0,2,3,12,1,16,27,2,17,0,0,2,0,2,8,0,1,7,69,16,6,0.19791974541362745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.218409360650182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1850282447600212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22298777724065585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20331809804282636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1034048981423776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20911307757756126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20657679304763896,0.0,0.0,0.0,0.0,0.10877151603082416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15797765252464355,0.0,0.0,0.4402649501766501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15052688499236447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21725644628008545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1979733053075774,0.22527600042731116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16372125865236814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28017722898220915,0.0,0.0,0.0,0.0,0.2069086908902043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18221791022045453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1343745153425553,0.0,0.0,0.0,0.0,0.1709391133549459,0.0,0.0,0.11673819376874052,0.0,0.0,0.2410129300239436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,KompetenZZ,2018/02/13,"Balancing lifting with swimming? So right now im 17 years old and I swim competetively and train 3 times a week for 2 hours. As the summer is approaching I need more muscle. I already have good core and chest muscle mass. Now the question is, how do I lift weights and swim? Will the swimming cut my gains? Will lifting affect my performance in the pool? ",2.214117647058824,4.9294907058823565,2.8220588235294137,89.96926470588238,83.11764705882355,5.752941176470588,24.676470588235286,7.1686216300943375,1.1857588235294123,280,11,54,4,8,87,50,68,0.032,0.872,0.096,0.6322,0,0,0,0,0,0,8,0,0,0,2,4,2,1,0,5,0,6,2,1,2,0,9,7,7,0,1,0,0,1,0,0,2,0,0,0,0,0,5,1,0,1,5,0,5,0,1,0,0,0,1,6,1,4,5,1,16,0,0,0,0,1,3,0,1,8,30,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33936147750103185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25793737418440765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3028501724766315,0.0,0.0,0.0,0.33217976461252063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2280258860992208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3226957494826669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.344498373202647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2626246642231929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17932029680281472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2466780002224781,0.3744825944561004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1980360132579469 fitness,xxst1tch3sxx,2018/02/13,"Intuitive eating vs iifym So some back story the summer of 2016 while using intuitive eating and cutting a bunch of crap out of my diet while additionally walking 5 miles DAILY I went from mid 240lbs or so (didn't weigh myself frequently) and a size 42"" waist all the way down to 165 pounds and a 36"" waist loosly fitting. Stuck at 165 pounds I searched the internet for answers... I found iifym and researched it to death... Following calculated calories and hitting the gym with no outlined workout plan nor really even focusing on building muscle I reached 155 pounds and a 32"" waist... After that I kinda just maintained all the way up until about June or July of 2017... I increased my calories making slow progress on weight but without a properly outlined routine... And I found myself watching and looking into powerlifting...Past 4 or 5 months I've been following a linear progression program and increased calories.. Currently I'm at 170lbs and a 32-34"" waist depending on the brand... So my whole reasoning for posting is that my lifts stalled until I increased calories a bit more. Currently I'm at 342 Carbs 60 fat and 160 protein at a total 2580 calories. At one point during the bulk I was north of 3k calories but felt like I put on too much weight at once.. My most notable increase in strength and honestly even visually in size was when I spent a month living in Vegas for work when I didn't track.. I almost feel I may be better off using intuitive eating rather than tracking my calories.. Could this be the case or should I just re-evaluate my calories and macros and adjust them? Currently my lifts are trash number wise (not progress wise) and my body comp sucks haha ",5.598756771773857,7.272717738019169,5.626656480066675,78.96083206000834,68.10543130990415,8.254979858313655,32.45853590776497,8.716276077567194,2.8023866925961936,1344,59,230,22,23,422,188,313,0.037000000000000005,0.8270000000000001,0.135,0.9854,4,0,0,0,0,0,43,0,0,1,7,13,10,3,0,18,1,12,14,7,5,3,52,29,31,1,3,12,0,4,1,0,2,1,0,0,0,4,19,12,0,7,2,1,9,6,3,0,1,11,6,27,7,36,12,14,52,0,0,2,0,1,23,2,10,18,145,31,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1421168661068004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10913116490226897,0.0,0.0,0.0,0.0,0.0,0.0,0.12552066948575427,0.15494477440769225,0.15764610306836846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11331514904743213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4356725246042117,0.0,0.0,0.0,0.0,0.0,0.1874795614792392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07176128161087557,0.0,0.1362697578522083,0.0,0.0,0.0,0.0,0.31122573442732937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0693371322092775,0.0,0.1253219163128272,0.0,0.11918081888765072,0.0,0.0,0.0,0.0,0.0,0.09473569268526838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2265655323297585,0.0,0.10433082308623418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15114493964282302,0.09617170090942166,0.0,0.0,0.0,0.0,0.0,0.13548297556945035,0.0,0.0,0.0,0.0,0.1341645079626711,0.0,0.13592442061101914,0.0,0.0,0.0,0.0,0.14267330254118352,0.0,0.0,0.0,0.0,0.09092045628662287,0.14592200327320826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24515436578726715,0.0,0.0,0.0,0.2253060928982697,0.0,0.3456515647408517,0.0,0.1315654151510756,0.0,0.15845361387864673,0.0,0.13681013445605567,0.0,0.10332271199628804,0.0,0.0,0.0,0.0,0.0,0.0 fitness,totential_rigger,2018/02/13,"I feel really unwell the day after I exercise I know it sounds like I'm just being a pussy. Maybe I am. But I started a few weeks ago, doing DDR (dance dance revolution - it's a game if you've not heard of it) for around three hours nonstop three times a week. It's quite intense on your legs so I expect my feet and legs to be sore. I can handle that. But EVERY time I do it, the next day is a write off. I'm lying in bed right now feeling totally drained, pounding headache, fatigued to hell. I thought I was just getting ill at first but no, there's a pattern. Why do I feel like this? I enjoy doing it but it's so offputting because I've got stuff to do and feel like crap. Any advice? I googled and tried bananas for potassium and upping electrolytes but nada. I mean, I am super unfit and overweight but I'm sure I still should be able to function",0.5634269662921341,2.7755758483146096,2.3326853932584264,94.19026404494385,85.46067415730337,4.683595505617979,21.259550561797763,5.985473137389443,0.1142597752808987,663,22,144,5,20,218,113,178,0.123,0.737,0.139,0.7082,0,0,0,0,0,0,21,0,1,0,3,8,9,2,0,8,0,14,9,4,0,2,28,28,14,0,3,10,0,4,3,0,1,5,2,1,0,10,6,1,0,7,4,0,2,2,3,0,3,4,6,18,6,14,20,2,23,1,1,0,0,4,7,2,1,17,90,28,0,0.1748648049841122,0.0,0.0,0.0,0.0,0.1708758636212752,0.15500709887982375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11891406375886453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15566674992740367,0.0,0.0,0.0,0.0,0.0,0.10659596208187448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2255466660207447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14733114005631148,0.0,0.0,0.0,0.0,0.0,0.3536675979979045,0.2498469032405797,0.0,0.0,0.0,0.1487399137897588,0.0,0.0,0.0,0.0,0.09135964332553068,0.0,0.0,0.0,0.13985535874973598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17220660907675558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09610112370954316,0.0,0.0,0.0,0.0,0.0,0.0,0.2562903328582892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1756752000338035,0.1904790360018861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1859707038985636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18599024463490507,0.0,0.0,0.11202287174205837,0.0,0.0,0.0,0.0,0.14933358801136984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12377020899196653,0.0,0.139647259142389,0.0,0.0,0.0,0.2001783656687581,0.0,0.0,0.16480800925756312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13882312256912555,0.20393014802349416,0.0,0.0,0.0,0.0,0.11872172415695036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2805319977516336,0.0,0.0,0.0,0.15778828801763564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Onoze101,2018/02/13,"1 inch high capacity bar? Just thought I'd ask if you guys know of any 1 inch barbells that can handle heavier loads than the typical 200-250lbs? Strapped for cash lately (honestly, a lot of my extra cash went into cryptocurrency and I'm just waiting for the recovery to cash in) so buying a 2inch oly bar with a full set of 2inch plates is feeling a bit costly for the time being. Is there such a thing as a say... 350-400 lbs 1 inch barbell? Or am I really forced into going for the olympic 2 inch bars like at the gym? (somewhat urgent because my gym membership expires in april and I'd like to get this taken care of so I can workout at home after expiry) Edit: None of my lifts have hit 400lbs yet so it'll be a while, hence the value of keeping a 1 inch bar and just adding a couple extra plates",1.595704545454545,3.637924763636368,3.3070265151515166,89.72053977272729,80.15151515151516,5.821969696969697,21.82765151515152,6.9077264865688965,0.5674924242424249,626,19,131,7,16,208,109,165,0.03,0.873,0.096,0.8468,0,1,0,0,0,0,17,0,1,0,0,9,4,0,0,15,0,9,4,0,0,0,18,22,10,0,1,5,0,1,2,0,1,0,1,1,1,4,6,4,2,3,7,5,2,1,0,0,0,3,2,6,4,22,15,7,22,0,0,0,0,4,13,0,4,8,76,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1675444036620035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2303286798308879,0.0,0.0,0.0,0.0,0.15018876939569598,0.0,0.0,0.0,0.0,0.0,0.2689792227768171,0.0,0.0,0.0,0.0,0.0,0.25119716450700424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27261080541716604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12457531289421367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12872150253639214,0.0,0.14002138841972306,0.0,0.0,0.0,0.0,0.24395137569099865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2603101983498932,0.24713562201040926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21899066862517688,0.0,0.0,0.13540202860961906,0.0,0.2779233156686856,0.0,0.0,0.0,0.0,0.24073413256457624,0.0,0.0,0.0,0.0,0.0,0.0,0.2094604085961708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15783503354647688,0.0,0.0,0.0,0.0,0.0,0.0,0.19592840567745368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16368153552690054,0.0,0.0,0.19559534465583767,0.1436640627663076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22839339530439,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DrCoolFish,2018/02/13,"Lack of sleep - should I lift? Howdy. 33/m/185. I love lifting, interest is in strength training/powerlifting. So as of 2 and a half weeks ago, I am a proud, first time parent. I knew my days of leaving the house to go to the gym whenever I wanted were coming to an end, so I built a garage gym with nearly everything I need (power rack, bench, olympic bar and plates) so there's no question of me getting out to lift if I want to. However, my question is SHOULD I lift in the state I'm in. I'm extremely sleep deprived due to my son being up crying most nights. 3-4 hours of sleep or less aren't uncommon. I'm also working too so I can't really catnap during the day. The only nights I really get a decent amount of sleep are when the mother-in-law stays with us to help lighten the load. I suppose my question is, at what point is a lack of sleep going to have negative results if I work out? Is it like when you're sick and shouldn't exercise much at all?",2.710766666666668,3.7943972100000067,4.301000000000002,87.97466666666668,74.4,7.533333333333335,24.833333333333336,8.021203637495839,1.2450833333333335,742,23,163,11,15,249,123,200,0.108,0.789,0.103,-0.2725,4,0,0,0,0,0,30,1,0,0,6,9,6,0,0,13,0,15,9,5,1,1,26,28,14,0,10,3,2,0,1,0,3,2,0,0,0,2,8,1,0,4,4,0,3,5,1,0,2,2,0,19,5,27,22,7,28,0,1,0,1,8,10,0,7,14,101,21,2,0.0,0.0,0.0,0.0,0.0,0.0,0.10827172264026166,0.0,0.0,0.0,0.0,0.09767710206093412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10521472116648306,0.0,0.0,0.0,0.0,0.0,0.13416751097156146,0.15754327538745022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10818176742666134,0.0,0.0,0.0,0.0,0.0,0.0,0.10977356600795983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10389412360956966,0.0,0.0,0.0,0.0,0.12762855422930086,0.0,0.1388324950614697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08186936619368082,0.0,0.0,0.0,0.1202854988546938,0.14093574130078854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12933099205748708,0.0,0.0,0.0,0.0596725269039166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11023813680956993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08978859738141952,0.09056692039145127,0.0,0.0,0.0,0.229244428830046,0.0,0.0,0.0,0.0,0.0,0.0,0.09289467447549478,0.0,0.0,0.13562449860292125,0.0,0.0,0.0,0.0,0.0,0.0,0.11546389295117125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4104817739059567,0.0,0.0,0.0,0.1564948881215464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6111522286890374,0.0,0.0,0.0,0.0,0.0,0.0,0.1301873721150274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07122212009756303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1469220710221573,0.0,0.0,0.0,0.14408531086728418,0.0,0.09797513427379204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17784200514018836,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Dumptrukkk,2018/02/13,"Adding 5x10(@50%) sets on top of the Metallica's PPL compound work? Im trying to maximize strength and size as I'm a novice lifter. I didn't like nSuns 5 day because the workouts took longer than I can spend in the gym, my body got used to the volume quickly. I just started lifting but I have a solid build from being an outdoorsman and okay genetics. I like the idea of 5/3/1 BBB, but It's an intermediate lifter program for people that have basically peaked out on linear progressing. Clearly i'm not at that stage. But, couldn't I just incorporate the 5x10 aspect of BBB in Metallica's PPL? Am i just getting ahead of myself? M/17/6'1/200lbs **Lifts** Bench - 175lb OHP- 135lb Squat - 275lb DL- 325lb",1.5937307380373085,4.303324970802919,2.623588807785885,89.80899229521492,87.61313868613138,5.672181670721817,22.939578264395784,7.1686216300943375,1.0313004055150046,559,21,110,9,18,177,96,137,0.034,0.871,0.095,0.7663,0,0,0,0,0,0,28,0,0,0,5,4,4,0,0,10,1,7,1,1,1,1,14,14,6,0,1,7,0,0,2,0,0,0,0,0,0,3,3,0,0,1,2,1,1,3,0,0,0,3,0,9,4,17,9,0,14,0,0,0,0,0,7,0,0,6,56,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1901007682198415,0.0,0.0,0.0,0.0,0.0,0.0,0.34639487116584844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20111734836182088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1629286704794165,0.0,0.0,0.0,0.24941480538977304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35204051131406994,0.3368513413289867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3047081597472265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21619741377382098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22072892211462106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3464766471236866,0.21172557126775088,0.0,0.0,0.0,0.0,0.2693381355446421,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2270303979219743,0.0,0.0,0.0,0.0,0.0,0.0 fitness,The-Dood,2018/02/13,"Multiple smaller sessions vs one big one? Hi guys. I workout at home, and was wondering what the downsides of doing split sets throughout the day vs doing everything at once is? Example: doing squats and lunges in the morning. Rows in the afternoon. Biceps at night. ",3.731773049645392,6.943977531914897,4.286276595744681,78.28416666666669,82.19148936170214,7.388652482269504,31.23758865248227,8.344100000000001,3.3023929078014187,212,11,32,5,6,67,36,47,0.0,1.0,0.0,0.0,0,0,0,0,0,0,8,0,0,0,0,0,0,0,0,4,0,5,2,2,0,0,5,6,2,0,0,2,0,0,0,0,0,0,0,1,1,1,2,0,0,1,1,0,0,0,0,0,2,1,0,1,0,6,5,0,10,0,0,0,0,2,6,0,1,3,21,2,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22469766607796807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3131312843202345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3449838079570239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3494868094983427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3269621505126552,0.0,0.0,0.0,0.0,0.3710486467026313,0.4721875513379196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37783921202940257,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jake1er,2018/02/13,"Aesthetics Not Coming I’ve been lifting for a couple years now and my lifts have progressed greatly. I still feel so small though. I switched to PHUL this past winter and noticed gains for sure but again it was mainly in strength not size. After this cut I’m going to be 5’9” 135-140lbs. That still feels really small for a guy my height. Lifts right now are as follows: Squat: 285x5. Deadlift: 375x3. OHP: 115x10. Dumb bell bench: 85’s. I incorporated lots more high rep exercises this period with the majority of my sets except for row/squat/dead’s being 8+. Does anyone else struggle with aesthetics? Have you done anything that showed you great results? EDIT: To clarify I’m cutting now but was bulking from August to end of Jan. I put on more than twenty pounds in that timeframe going from 140-165 with 20%BF based on a DEXA scan. Am a till am small AF. Lifting for 2.5 years. Strong lifts > Lyle McDonald’s generic bulk routine > PHUL. Started taking diet seriously after strong lifts. Have tracked my diet for the past two years and hit 1g/lb protein, IIFYM for the rest. 500 cal surplus when bulking 500 when cutting. Have done two cut/bulk cycles. The first bulk went from 130-155 and the second went from 140-165. Now I’m cutting from 165 because I hit 20% body fat and feel like a fat fuck.",1.7196836894844911,4.46113281673307,2.27915248098515,92.26943015815529,87.36653386454182,4.6360497404322105,20.75347096462634,6.273863323946077,0.26729110225763675,1031,33,200,10,33,317,155,251,0.087,0.813,0.1,0.7428,1,0,0,0,0,0,46,0,2,0,6,11,15,6,1,10,0,14,7,3,1,1,20,31,13,0,0,5,0,3,1,0,0,3,0,0,1,7,9,4,0,3,2,0,7,2,8,0,4,7,4,11,7,31,20,6,41,0,0,1,1,3,10,2,1,24,102,18,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09842497880049446,0.14422864505713326,0.11583620977557177,0.0,0.0,0.0,0.0,0.0,0.0,0.08580800685586634,0.0,0.0,0.0,0.0,0.0,0.0,0.15635630386018454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12125512696120493,0.0,0.0,0.0,0.0,0.15575192442378302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12318292059064136,0.2880994748639307,0.0,0.0,0.0,0.0,0.11758968260023213,0.0,0.12467451131150335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21352247599955465,0.10056133631833927,0.0,0.0,0.0,0.11973319901563904,0.0,0.0,0.0,0.13013341125508734,0.0,0.0,0.15999806517932405,0.0,0.0,0.3103840909709851,0.0,0.13937780702257432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14872416475968325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06876984271413226,0.0,0.0,0.0,0.0,0.0,0.0,0.11967193185729545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16025996065652912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2687490129309694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1415060049736262,0.0,0.0,0.0,0.0,0.09017658041374232,0.0,0.0,0.0,0.0,0.12021109705870962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0996329948556332,0.0,0.22482752134061595,0.0,0.0,0.1471563739133029,0.0,0.0,0.0,0.1326677531876166,0.0,0.10583649041368992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1382992367321976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2750105990327374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2609779960108697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2719408683257472 fitness,finncethrowawayy99,2018/02/13,"If you only had 5-10 minutes to workout everyday, what would you do in that time? I know the best answer is make more time, but I’m trying to get started. A gym membership/fitness equipment is expensive, so I am looking for something I can do at home. I read (I think on this sub) about nonzero days. When you’re starting out, don’t try to meet grand goals, just make sure every day you do something, anything. Use this to build a habit, then grow from there. I know if I start out trying to do 30-60 minute sessions multiple days a week I won’t stick with it long, so I am going to try to do something small every single day. Once that is second nature, I’ll move up from there. So far things I’ve been doing/considering are : situps, wall sits, stair climbing, calf raises, jumping jacks, and stretching. I don’t think these are the most efficient uses of my time, so what would you suggest? If you only had 5 minutes to workout, what would you do? 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I just started deadlifting and haven't found a non-awkward way to get the plates onto the bar while it's on the ground,6.435384615384617,5.2967111282051285,5.932948717948723,87.25788461538464,65.92307692307692,8.825641025641023,32.32051282051282,7.1686216300943375,1.777451282051282,150,5,33,1,2,46,31,39,0.0,0.917,0.083,0.4404,0,0,0,0,0,0,2,0,0,0,0,3,0,0,0,7,0,2,1,0,0,0,3,6,3,0,0,1,0,0,0,0,0,0,0,0,0,1,1,1,0,1,1,0,0,1,0,0,0,1,0,1,0,5,5,0,10,0,0,0,0,0,4,0,0,4,21,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4476495583804865,0.0,0.0,0.2133054519134429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5779545410084783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6481351754020425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Denny_Slim,2018/02/13,"Training legs multiple times a week + cardio? How do people successfully train legs multiple times a week and increase their cardio for running? My legs hurt so bad from DOMS after squatting and deadlifting to consistently add cardio imto my workouts. Foam rolling, increased macros, ice baths? Any secrets to this or am I just being weak about this?",5.864000000000001,9.071762733333333,5.223333333333333,75.42500000000003,71.66666666666666,7.333333333333335,31.66666666666667,8.344100000000001,2.9851666666666667,284,13,41,5,6,86,48,60,0.16899999999999998,0.721,0.11,-0.7312,0,0,0,0,0,0,8,0,0,1,1,4,4,0,0,2,0,3,7,3,1,0,7,3,5,0,0,2,0,0,0,0,0,4,0,1,0,2,3,0,0,1,2,0,3,0,3,0,0,0,0,4,1,6,2,2,8,0,1,0,0,2,0,0,1,5,23,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2623285796104544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32209170809903065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4129617779690525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2674359354181644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4498770320324285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.618863389066403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RektRL,2018/02/13,"StrongLifts 5x5 or Wendler 5/3/1? So I've been doing exclusively hypertrophy training for the past year in the gym. However I feel that I'm at the point where my lifts have reached a plateau and I'm no longer getting stronger due to the 8-12 rep range. So I was considering cycling between say, 6 weeks of hypertrophy and 4 weeks of strength. The 5x5 strength program seems to be more focused on fast progression, while 5/3/1 appears to be promoting slower, more consistent improvement. Which program do you guys think I should be doing? BTW the 5/3/1 training would be paired with Dave Tate's periodization bible for assistance training, using the template in Wendler's book. Here are my lifts currently: Squat: 90kg / 8 reps Bench: 55kg / 8 reps Deadlift: 110kg / 8 reps Also I'm 15 years old if that makes any difference on my decision. Thanks in advance! Edit: I think another possible route could be starting with StrongLifts to get my lifts up to a respectable level, then slowly increase with the 5/3/1 template? That's what I was originally going to do, anyway. 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Hello guys. I'm still a noob to the fitness world, and I have a few questions regarding my progress so far and what I should do next. This is a long post so please bare with me and thank you in advance. To start off, I started getting serious about weight training about 6 months ago. I started at 20 years old, 6ft tall, skinny fat, 160lbs. I started at Planet Fitness, but recently joined a real gym about a month ago. For some stupid reason, I decided to cut down to 147lbs instead of going straight into bulking when I first started. I don't have a before picture, but this is the result after cutting for about 2.5 months and doing some very basic machine and dumbells exercises at planet fitness: 9/11/17 - [147lbs after cutting](https://i.imgur.com/AzYUMrr.jpg) Then, I decided to start bulking. Sadly, I made a pretty bad miscalculation on my calories, and ended up accidentally maintaining for about a month and a half. Even though I stayed the same weight, I did notice a little bit of a change even while only maintaining. My guess is noob gains? Anyways, that left me looking like this: 10/20/17 - [Front](https://i.imgur.com/gQdYCw3.jpg) - [Back](https://i.imgur.com/KaG2X1U.jpg) Next, I realized I was only maintaining, and bumped my cals up by about 500 (3000 cals a day total) Finally, I started putting on some weight. From about the middle of November to now, I've gained about 13 lbs (about a pound a week), and I am currently sitting right at 160lbs. The downside, I feel that about 80% of it is fat. Now, I currently look like this: 2/13/18 - 160lbs - [Front](https://i.imgur.com/6ddDGmb.jpg) - [Back](https://i.imgur.com/N44FKF3.jpg) - [Back Flexed](https://i.imgur.com/5cyBwDk.jpg) I know, none of the pictures are perfect. My lifts have also increased quite a bit, however, I feel like I am starting to stall on bench and squats. I only recently started doing deadlifts, and so far, I can still add another 10 to 15lbs each session. When i started, I was benching and sqatting on a smith machine, I have been benching with a free barbell ever since I switched gyms on Jan 8th. I have extremely poor hip and ankle mobility, and I am currently still squatting on the Smith machine. (I have been doing many stretches and exercises to improve my mobility and it is getting way better. I plan on getting under a real bar within the next week or two.) So anyways, the stats are a little complicated to explain since I just started deadlifts recently and transitioned for bench. But here they are: SM bench 5x5: 70lbs > 140lbs (from start to Jan 8th) Barbell bench 5x5: 115lbs > 150lbs 5x5 (From Jan 8th to now) SM Squat 5x5: 135lbs > 170lbs (Start to now) Deadlift: 115lbs 5x2 > 225lbs 5x5 (Jan 14th to now) My bench seems to be stalled around 150, today I actually had to drop it to 140 my last 2 sets for some reason. My squat has been stalled at 170 for a while, on the plus side, I did go from doing quarter squats, to actually hitting depth. My deadlift has been increasing more rapidly than anything, and hopefully it doesn't stop any time soon. Anyways, now to my questions. Regarding my physique, is there any real noticable change besides just putting on fat? Should I cut for about a month, and then continue bulking at a slightly slower pace? Or just stick to the original plan and keep bulking until around 175ish pounds. If I do just continue bulking, should I stay at 3000 cals or drop it slightly? Regarding my lifts, what can I do to continue improving on bench? And even though I stalled in weight with SM squats, is going from quarter squats to hitting depth still improving? Thanks for bearing with this extremely long post, any advice will be greatly appreciated! A little more info that may or may not be important: My diet isn't exactly clean, but not all that dirty either. For the most part it's an ""if it fits your macros"" type of thing. About 3000 calories a day. 160g protein, 78g fat, 415g carbs. I work out usually 4 to 5 times a week. I do a PPL type of routine, I do one of the main compound lifts followed by various isolation exercises afterwards. Usually in the gym about 45min to an hour. Currently 21yo, 6ft tall, 160lbs. I get about 7 hours of sleep on Monday, Wednesday, and Friday night. And about 9 hours on Tuesday and Thursday. (And occasionally 12hrs on weekends lol.)",5.345195251177394,7.643012713010207,5.022928571428572,80.53360989010991,69.82908163265307,7.885839874411303,31.32174254317112,8.617729084823388,2.6263958634222924,3453,151,598,60,65,1057,352,784,0.07200000000000001,0.8220000000000001,0.106,0.9851,7,1,0,0,0,0,210,0,2,1,12,53,17,4,0,42,1,53,16,7,5,5,93,90,50,0,6,17,0,6,3,0,6,7,0,1,1,19,36,11,2,14,8,2,9,6,7,0,6,10,8,63,11,107,69,21,157,0,1,2,0,9,53,0,19,89,383,82,4,0.0,0.0,0.10670113940364624,0.0,0.0,0.05342342794924299,0.09692428647478574,0.0,0.0,0.0,0.0,0.043720018446720375,0.0,0.0,0.0,0.11153354457573177,0.057326837653663226,0.0,0.0,0.0,0.0,0.0,0.04498920376242115,0.09733675924262072,0.0,0.0,0.0,0.1261148331794018,0.04564762499519028,0.0,0.0,0.046520610696609566,0.0,0.0,0.04835165801611025,0.11937216036589668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11566838400395205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07051596291011218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04842187951626475,0.0,0.0,0.10832814641755036,0.049452641703262884,0.0,0.0,0.0,0.0,0.0,0.0,0.05528614468775811,0.039056651275214745,0.0,0.059888914377932076,0.0,0.046502741224679546,0.0,0.0,0.0,0.0,0.11425242206207856,0.0,0.09321159898824333,0.0,0.0,0.06027447350168871,0.06022577356070793,0.0541324390037179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05430019102524574,0.16151843526805845,0.0,0.0,0.0,0.0,0.0,0.0,0.048593696092746386,0.0,0.0,0.030045504084281006,0.044563794382472204,0.0,0.0,0.05939971167429527,0.0,0.0,0.08012780647528257,0.16438275831383514,0.0,0.09676343132782997,0.09181898440383436,0.0,0.0,0.0,0.0,0.05173059553564829,0.0,0.055427356011116036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26182506472425443,0.0,0.0,0.0,0.0,0.0,0.17442824790776218,0.05130460694362679,0.0,0.0,0.12448556524601803,0.0573675448136163,0.0,0.03704617902574002,0.12473824865741134,0.0,0.0,0.0,0.059202877182084473,0.0,0.0,0.0,0.0,0.060011845768471836,0.0,0.0,0.10471854760411108,0.0556196029579524,0.0,0.0,0.0,0.1099180041145856,0.1837305811551971,0.058148858609647434,0.0,0.1866811617026052,0.0,0.11242085989818026,0.16194171550501849,0.0,0.0,0.04668835030563117,0.0,0.0,0.0,0.0,0.0,0.049770014713327135,0.0,0.0,0.0,0.09044808650325993,0.0,0.05471003162106599,0.0,0.0,0.0,0.0,0.0,0.5030492494891095,0.1165430626074128,0.17463988486139387,0.04570702711990532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10066659297469632,0.0,0.0,0.03632068363151175,0.0,0.10742707403128936,0.0,0.06375767377982773,0.0,0.05182128818610702,0.0,0.0,0.0,0.0,0.053405182631064085,0.0,0.0,0.0,0.12042377230295424,0.045108928656606144,0.0,0.04339493725373848,0.13156025068489208,0.26629600239632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03980081094379888,0.0,0.0,0.0,0.0,0.0,0.03520604124317853 fitness,ITS_HIIIGH_NOOON,2018/02/13,"Looking to create a home gym in my basement. What equipment would you recommend I get for weightlifting? The basement is finished with carpet flooring. I will be ~~doing weightlifting~~ lifting weights (not olympic weightlifting, sorry for confusion) with my home gym, so at the minimum, I need a ~~squat~~ power rack, bench, bar and weights **edit:** and a platform, which I'm searching how to build right now. What else should I get though? I'm looking to spend around 2k. I'm not planning to lift weights heavier than ~~350lbs for deadlift, 275-300 for squats and 200 for bench press, so no need for a heavy duty squat rack that can hold 1000lbs+ or something like that.~~ Upon deliberation from reading everyone's posts, I've decided to buy a 1000lbs rated power rack to ""future proof"" it. I find it time-consuming to go to the gym because I can only go during the evenings and it is really packed so I have to spend a lot of time waiting for a ~~squat~~ power rack or bench press to be open for example. ",3.939364230540704,6.537108358288777,3.795356506238861,86.35551841948902,75.04278074866309,6.294592988710638,31.77926322043969,7.3871296695380915,2.170524896019013,801,40,143,10,18,243,113,187,0.024,0.933,0.043,0.5096,3,0,1,0,0,0,46,0,1,0,4,8,2,0,1,11,0,11,4,0,1,1,25,23,11,0,4,4,0,8,1,0,3,0,0,3,0,8,8,4,3,2,8,3,2,3,1,0,0,0,10,10,1,27,18,1,15,0,0,2,0,1,8,0,4,5,84,18,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14423325762369466,0.0,0.0,0.0,0.0,0.0,0.0987666464917568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13534795921740972,0.0,0.0,0.0,0.0,0.10701350357743962,0.0,0.0,0.15481824187252685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14808448171795452,0.0,0.0,0.0,0.0,0.0,0.1692988255786847,0.0,0.18416081344804025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3250410361951072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07915539579015482,0.0,0.0,0.0,0.2721140776683141,0.0,0.0,0.13774466768105625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2402733988665809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12322445698914687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1551715649060706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1620650892105438,0.0,0.10379495767242226,0.0,0.0,0.0,0.0,0.13836525707358438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12473186924290887,0.0,0.1813695177396272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15918504956481122,0.0,0.18895178058787776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5918946791014146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11509524309324658,0.0,0.0,0.0 fitness,nanami_togarashi,2018/02/13,"Feeling Upset When Exercising F, 16, 5', ~100lbs I've been doing some recommended exercises from my PT, stuff like sitting knee extension and control hip rotation and bridging with straight leg raise. But these exercises are difficult to do, partly because I don't usually exercise and don't have a lot of muscle. So when I actually try to do them, I feel really upset...? Like to the point where I feel overwhelmingly helpless and it's hard to concentrate and do the exercises (to the best of my ability). Is there a way to build up to these exercises/fix my mentality, or should I just plow through? Thank you in advance for any help, and if there's a more suitable subreddit for this please let me know.",6.801818181818181,7.350849939393942,7.829848484848488,68.31477272727275,64.75757575757576,12.054545454545455,37.71212121212121,11.698219412168324,4.77160303030303,560,28,101,18,8,190,93,132,0.08,0.754,0.166,0.8971,0,0,0,0,0,0,21,0,1,1,3,7,9,0,3,6,0,12,8,3,1,0,19,17,12,0,2,4,0,4,2,0,1,5,0,0,0,5,7,0,1,4,5,0,1,2,5,0,0,1,4,11,4,16,14,5,11,0,2,0,0,3,5,0,4,5,71,16,0,0.0,0.0,0.2188500056516785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1525076926524149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13670968520709662,0.0,0.0,0.0,0.23535197632151905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25153194103561605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3401849261872619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20089712940705584,0.0,0.0,0.0,0.0,0.0,0.15031990731097095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12325001917322972,0.0,0.0,0.0,0.0,0.22932585960381224,0.0,0.2191288177799652,0.0,0.0,0.0,0.0,0.0,0.0,0.190661836019764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2260060792982602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2428568256779469,0.0,0.0,0.0,0.0,0.2461753053247886,0.21200263899836586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14366971536960166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2567294372260312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20647281336055406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1522610164564597,0.0,0.0,0.0,0.0,0.0,0.2469958933559183,0.0,0.0,0.17801088753716468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,lonewolf52,2018/02/13,"Warm up sets in SL 5x5 Just on my second week. I've done this program before..never got to far maybe week 5 and then got lazy and gave up. Anyway started all lifts except my DL with the bar (45) to work on form and build good habits. My question is what do you guys do for Warm up sets at this low of weight...i understand with heavier weights to progressively load my warm ups starting with the bar and going up but I can't get lower than the bar. I have warmed up SQ with bodyweight squats just one set plus stretching. Should i be doing more? Incorporating dumbbells. Also what about the other lifts the OHP BP or barbell rows Any advice appreciated. Edit: in the past my lifts have stalled early on specifically with OHP and bent over rows. I have a neck injury the effects my left shoulder. Not to say I have lifted heavy with the other weights but the OHP always stalls first. ",2.8979263005780362,5.084166895953756,3.428031069364163,89.74354949421968,76.57225433526011,5.481069364161852,21.795158959537574,6.322622252153567,0.270306647398844,695,19,140,5,16,217,113,173,0.063,0.848,0.08900000000000001,0.5686,1,0,0,0,0,0,19,0,1,0,4,5,6,0,0,10,0,12,7,2,1,1,24,20,11,0,1,7,0,6,0,0,1,0,1,0,1,6,12,5,0,3,3,0,1,2,1,0,3,4,7,12,5,29,14,3,30,0,1,0,0,5,18,0,2,8,89,18,3,0.0,0.0,0.0,0.0,0.0,0.16674670109324388,0.0,0.0,0.0,0.0,0.0,0.13646014730939204,0.14198552638971212,0.0,0.0,0.11604054209393645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1746231983722964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14514565966031362,0.0,0.0,0.0,0.0,0.08915196572964629,0.0,0.09697821868015714,0.14312410774615086,0.2729515943037735,0.0,0.0,0.16895968627428948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18540004540683785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17143006302199165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11562957260101098,0.0,0.0,0.0,0.0,0.0,0.16289447323556716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19115501365606244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13569918128855124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2415586801512693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17764147812272985,0.0,0.0,0.0,0.0,0.0,0.0,0.2737530285720123,0.6233779114112536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12422740697245695,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Cabbageofthesea,2018/02/13,"Do low-intensity excercises (pushups and abs for reps) harm recovery of the muscles from heavier exercise? I need to improve body weight exercise endurance for the military, but still want to lift weights. For example: will doing push-ups for reps the day of/after hevy bench impede recovery?",9.13453333333333,10.17685592,8.61,63.01833333333335,59.8,13.06666666666667,44.66666666666667,12.45797560212912,6.350266666666667,236,14,35,8,3,75,40,50,0.046,0.877,0.077,0.1306,0,0,0,0,0,0,10,0,0,0,0,1,1,0,0,3,0,3,5,1,0,0,4,5,2,0,2,1,0,2,0,0,1,2,0,0,0,0,1,2,0,0,2,0,0,0,1,0,0,0,2,1,0,8,4,0,2,0,0,0,0,0,0,0,0,2,18,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3678813469137883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21359242633720246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2455758041683993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2644915789517329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19534652349969409,0.0,0.0,0.8066089850922381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,director1992,2018/02/13,"Need advice about strength and cutting for new lifter. Male 25, 5'10, 188lbs, 22%bf So I'm cutting right now at 1500 calories, well I try to. Anyway, I'm pretty new to lifting and have almost no strength. I'm on this program now, Ice cream fitness, doing the 3x5 version. What I need help with understanding is this. I feel when I'm lifting, it's very heavy and it seems impossible that I'l be able to add much more weight, which is barely any to begin with. Especially on a cut, I don't see myself moving heavier weight. My current lifts are as follows. Squat: 110lb 3x5 Deadlift: 100lb 1x5 Bench: 100lb 3x5 OHP: 70lb 3x5 Bent over row: 100lb 3x5 Barbell curl: 70lb 3x5 (sometimes, gets difficult) I know everyone is different, but should I expect to be able to lift heavier as I go on? I have trouble with these weights as is. I want to cut down to about 12% 150lb and then bulk back up with muscle. ",0.6677854753941688,3.1072625439560504,2.019163879598665,94.6801839464883,88.3956043956044,4.483898709985667,21.649307214524608,6.046907544983943,0.19047845198279972,701,25,149,6,23,224,118,182,0.07200000000000001,0.8540000000000001,0.07400000000000001,-0.1432,2,0,0,0,0,0,33,0,0,0,2,9,9,4,0,2,0,12,3,0,0,0,20,28,11,0,5,1,0,4,0,0,1,0,0,0,1,8,9,3,0,4,0,0,3,2,6,1,0,0,6,11,3,25,25,3,22,0,0,2,0,2,10,0,2,9,74,19,1,0.31962938073403224,0.0,0.0,0.0,0.0,0.15616906580092982,0.0,0.0,0.1600313272183723,0.0,0.0,0.0,0.0,0.0,0.0,0.10867946972881837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12288763212012226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16697233661060315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15270978535377988,0.0,0.0,0.0,0.0,0.08080710934372534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08349657960867138,0.0,0.09082637146656004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10712041820391917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08782997431048736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16985772400371266,0.11748218593370972,0.2370011358051075,0.0,0.3087000476496669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16258899452155312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.136480872360799,0.0,0.0,0.0,0.0,0.1273516169447983,0.14548929189013166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1580608152240304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10850368424741164,0.0,0.0,0.16637272883983348,0.0,0.0,0.0,0.13186385670114595,0.0942628450343158,0.0,0.0,0.5838337156163068,0.14369259961268188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PushrodLSX,2018/02/14,"How many lifts can I squeeze out with this home gym? I recently set up my squat rack/bench that comes with a pull up bar attached to the rack. I grabbed 300 lbs worth of weight in the beginning, buying more once I legit need it. I haven't lifted since I played football in high school and google is helpful but I need to narrow down the plethora of information. So far I have the big three Bench Squats Deadlight I figure I can tackle: Pullups OHP Barbell rows Curls I plan on adding dumbbells as well, and a dip station. Are there any other lifts I am missing that this setup would work with? I want to lift for strength and mass. Plan on following a 5x5 but adding in the others lifts and not just the big 3. Legs seems to be the muscle group that is lacking with this equipment setup.",2.8908516483516493,4.950257224358978,2.9005860805860806,94.11346153846156,76.11538461538461,5.482783882783883,23.32234432234432,6.18269132825596,0.3389190476190481,621,19,130,4,14,187,105,156,0.038,0.88,0.08199999999999999,0.7574,0,0,0,0,0,0,13,0,0,0,4,5,4,0,0,10,0,10,3,1,1,0,23,18,9,0,5,4,0,3,0,0,1,0,0,1,0,9,10,2,0,3,3,2,3,2,1,1,1,0,3,14,3,21,16,2,21,0,1,0,0,3,15,0,1,2,79,23,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17372084265966806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22005526123560928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17122874598923762,0.2699064010605583,0.2562461506830141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2589952743618878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3788391416161296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2720554391456706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2522348893895491,0.0,0.0,0.0,0.0,0.0,0.0,0.2585380906409457,0.0,0.2325602291599153,0.0,0.0,0.0,0.2113182791428976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15067630447332594,0.0,0.0,0.3110801739680534,0.22968827093986224,0.0,0.0,0.0,0.0,0.0,0.0,0.18597715446047053,0.0,0.0,0.1814707050519436,0.0,0.0,0.0 fitness,Fat_mongoose,2018/02/14,"Slimming down, seem to be losing muscle instead of fat? So I've needed to slim down a lot in a short space of time (around 4 months) for a future event, I started of at 87kg and fairly muscular. I've slimmed down to 70kg but lost a lot of muscle and and gained some fat somehow, I've kept my workouts the same (4 day split) added about an hour of daily cardio, And reduced calorific intake. Kept away from junk food.",2.4575083056478384,3.94292581395349,3.4711960132890383,92.05802325581396,75.74418604651162,5.379401993355483,22.75083056478405,5.288315135182226,0.1378923588039873,324,9,69,1,7,104,61,86,0.059,0.898,0.042,-0.09,0,0,0,0,0,0,12,0,0,0,3,5,2,0,0,6,0,1,5,3,0,0,15,7,6,0,1,1,0,0,0,0,0,3,0,0,0,0,5,3,2,1,1,0,0,0,2,0,0,3,0,2,0,18,3,4,16,0,2,0,0,0,9,0,5,7,39,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2496606638683759,0.0,0.0,0.263492750925383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18086755970140905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3391222108606963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2761875375741762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3137526996729848,0.30614516865931385,0.4768584686245322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22385314648875734,0.0,0.0,0.20795070866196344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2553118680085931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19850451402417466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16353311211952948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kjhgfd34,2018/02/14,"Fast or Slow Shrugs Currently doing Shrugs with plates but am unsure whether it’s better to be doing slow reps or fast. Thanks in advance.",5.359230769230769,7.251840307692312,4.456923076923079,86.26307692307695,69.0,6.7384615384615385,24.538461538461537,7.1686216300943375,1.0239846153846155,112,3,20,1,2,33,21,26,0.078,0.6829999999999999,0.239,0.7351,1,0,0,0,0,0,2,0,0,0,2,0,2,0,0,0,0,4,0,0,0,0,5,5,4,0,0,4,0,0,0,0,0,0,0,0,0,1,1,0,0,0,0,0,1,0,0,0,0,0,0,0,2,3,4,0,7,0,0,0,0,0,1,0,2,5,12,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6927681010829901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7211604246780793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Tuttoo,2018/02/14,"Best way to measure hypertrophy? How do advanced lifters determine muscle gains? Do you simply measure yourself with a tape? Do you look for visual differences or go by the amount you can lift? And how often should you expect to see size and strength progress if ur working on a PPL split? ",4.487358490566038,7.14615886792453,4.12890566037736,84.34015094339625,73.52830188679245,6.504150943396226,31.35471698113208,7.554174236665415,2.2165652830188685,232,11,40,3,5,70,43,53,0.0,0.747,0.253,0.9388,0,0,0,0,0,0,5,0,4,0,6,3,2,0,0,3,0,5,0,0,2,0,10,8,6,0,3,2,0,0,0,0,1,0,0,0,0,0,3,0,0,0,0,0,2,0,0,0,0,0,2,4,2,6,7,2,4,0,0,2,0,5,1,0,3,0,26,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4685684689267473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4664917585211782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25375313423530765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3749429576524248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3557983372876981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3544065800052267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3250533398757514,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PeanutPooper986,2018/02/14,"""But I don’t think anyone – no matter what level of experience – needs more than 3 days a week in the gym when cutting. (Yes, this goes for competitors and beginners alike.)"" Recently read this line in [this](https://leangains.com/fuckarounditis/) article. I really liked the article overall, with no BS attitude, but how true is this? I have been on a cut and am at the gym 6 days of the week (PPL), and I could really do with some days for mobility work and/or conditioning. ",7.683176470588232,8.191762729411764,7.698823529411764,70.14470588235295,62.88235294117647,12.447058823529412,32.294117647058826,11.979248473330829,4.105282352941177,372,13,67,12,5,120,61,85,0.087,0.83,0.083,0.177,0,0,0,0,0,0,26,0,0,0,1,2,4,2,0,6,1,7,0,0,1,1,14,9,7,0,2,2,0,0,1,0,0,0,0,0,0,4,5,0,0,1,3,0,0,3,2,0,0,1,0,4,2,11,7,2,13,0,0,0,0,0,5,0,1,9,43,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1885915622793999,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2153461235672804,0.0,0.0,0.521833144184296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2638338120010591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1317695186041702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1999908520827271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2697887942399926,0.0,0.3455737027023096,0.0,0.2663118189889837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17282299739741772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4326995000303619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1963563185673044,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheVikingCoffeeMan,2018/02/14,"I want to talk about pull overs/straight arm push downs. These two exercises confuse the hell out of me. They’re lat exercises right? My issue is always feeling the workout in the long head of my triceps opposed to my lats. I keep my elbows stable with a slight bend, but I never open/close the joint through the movement, always just a slight bend to keep from banging the weight stack against the top of the cable rack. I know the lats insert somewhere close to the origin of the tricep, so am I just feeling the strain on the insertion point of my lats? Or are the triceps indeed taking over? 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I've been running every weekday morning, working my way up to 30 consecutive minutes. I wear a heart rate monitor and noticed a strange pattern. Some mornings are particularly excruciating... I need to work extra hard to complete my goal but you wouldn't know it by looking at my heart rate. What's odd to me is that for these runs, my heart rate is down quite a bit on average. For example, I've been running for 30 minutes every weekday this week but today was really difficult for me. Afterwards, I looked at my heart rate during the run and expected it to be much higher throughout... nope. It was down by a noticeable amount on average (6-8 bpm) which is much lower than normal for me. This isn't the first time this has happened. I think it happens about once a week for me. Also, I'm not running on an empty stomach. I have breakfast a couple hours beforehand. Anyone have any ideas as to what's happening here? If I feel like I'm working harder, shouldn't my heart be working harder too? 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(weighed 215 but packed it on while on vacation) and I'm 5' 10"". I've been running SS for a couple months, and my lifts have progressed as follows: Squat- 185x3x5 - 315x3x5 Bench- 125x3x5 - 225x3x5 (Bench is my most problematic lift by far) OHP- 80x3x5 - 180x3x5 Deadlift- 185x1x5 - 405x1x5 All lifts are in lbs. I recently reset all my lifts due to a two and a half week vacation full of terrible food and alcohol. Vacation is where I think my weight gain came from, because I started SS with a 42"" waist and came back with a 44"" waist and 15 lbs. heavier. Up until I got back, I maintained my starting bodyweight and waist circumference while getting stronger. For my weight, I know these lifts are not impressive, but I'm tired of being fat and I think I have a pretty good strength base. I've been eating 3,500 calories a day of clean food (except on vacation). I'm thinking I might switch to a hypertrophy focused program, but I don't know which one I should switch to. I'd like to lose weight while maintaining as much of my strength as possible. Once I lose weight, I'll run SS again with the goal of exhausting my linear progression at a more reasonable body fat %. Any suggestions to programs for hypertrophy? I only have access to a squat rack, bench, and barbell, so I'd like a hypertrophy focused program that revolves around the basic compound barbell movements. Should I keep doing SS and just decrease calories, decrease intensity and increase volume? 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In GSLP under the 'Bodyweight' section, Johnny Pain talks about the ""Frequency Method"" in relation to chin ups and push ups. In describing it, he says: > The Frequency Method is a very effective technique for building muscular endurance as well as strength and size. It involves doing multiple sets, never to failure, throughout the day each day of the week (taking one completely off) and accumulating a ton of volume over the course of the week/month. I think I understand the rationale - by ensuring the sets are ""easy"" as Pain says, it allows you slowly layer more upper body work throughout the week without detracting from the the weight room work (though in a subsequent article he suggests that you should see the body weight work at the base) - but I can't find anything online that speaks to the science behind the method. It seems a bit counter-intuitive. If you're trying to improve, aren't you more successful when you recruit all the muscle fibres you can (which happens when the muscle is at fatigue)? I'm not saying it's incorrect, but am wondering if there's something more substantive to chew on than than what is provided in GSLP. Thanks in advance! ",8.023277280858675,8.855853102325586,7.215348837209301,72.78892665474059,62.16279069767442,10.70840787119857,37.003577817531315,10.560738912317856,4.151905187835421,967,44,156,22,13,298,132,215,0.04,0.879,0.081,0.7781,0,0,5,0,0,0,33,0,5,0,7,7,7,0,0,22,0,10,9,3,3,2,22,19,14,0,3,6,0,2,0,0,1,3,4,1,0,9,5,3,0,7,0,0,2,5,3,1,1,0,7,8,4,33,18,8,28,0,1,1,0,15,17,0,4,7,105,17,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11612337124629815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1540580465464951,0.3134878317416113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14795352596544945,0.0,0.0,0.0,0.0,0.0,0.1820114750872948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12897405451823804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12478511065646647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11263446430806688,0.0,0.0,0.0,0.10883447871503912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0956213233508296,0.0,0.3003068000275066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3366544128951132,0.0,0.0,0.11244820601195006,0.12846330701938122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10863511636915954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10609886227739812,0.1134206940487173,0.0,0.1299172153593984,0.0,0.0,0.0,0.09041904209002044,0.1386420847267694,0.0,0.0,0.0,0.0,0.0,0.0,0.09580596565646417,0.0,0.0,0.14690284533616238,0.0,0.0,0.0,0.11643239779427368,0.0,0.0,0.33957524370099257,0.34367344786731563,0.1268768738966489,0.0,0.0,0.0,0.0,0.1360271886717912,0.15303023286283216,0.30819423052276906,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Kobi-WanKenobi,2018/02/14,"Hiit or liss cardio while running nsuns 5 day program? Hey y’all, I’m 5’9 and 153 pounds at 12% body fat, I can see my abs already, but I’m trying to remove this last layer of lower belly fat and love handles. I’m trying to get to 8-10% body fat while increasing my strength as much as possible as I’ve only been lifting seriously for about 8 months. I’ve cut from 187 to 153 over the past 8 months while squeezing out those sweet newb gains. I know caloric deficits are the way to go, but I don’t want to decrease my calories even more. ",3.1803761061946934,4.010868840707964,4.224944690265488,89.92998340707967,72.98230088495575,6.7119469026548675,26.514380530973447,6.6274283507984215,0.9160805309734514,421,14,93,3,8,137,81,113,0.108,0.7390000000000001,0.153,0.7579,1,0,0,0,0,0,12,0,1,0,2,2,5,1,0,2,0,4,7,5,0,0,8,13,11,0,1,3,0,1,0,0,0,4,0,0,0,2,3,3,0,1,0,0,4,1,2,0,0,1,3,7,3,16,12,3,16,0,0,1,1,3,3,0,1,8,42,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2552676346269091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5138892737080757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14918241677756658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15278483547717653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12085527689410044,0.0,0.13146462195605385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1271275531841463,0.188556867761424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20877554601886492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3692752138812133,0.0,0.1700469908789909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1759294645860026,0.0,0.0,0.0,0.0,0.22082134147331056,0.0,0.0,0.0,0.0,0.0,0.26077881168917144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18433228044681005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3141025145032199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13643866959389564,0.1836112377469984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,htowncraw,2018/02/14,"Being sick and working out I’ve always been told it’s bad to workout or exert a lot of energy while you’re sick. I was wondering if anyone knew more on the subject and if working out really does exacerbate symptoms of being sick. Thanks dudes and gals. Edit: Don’t know much about the flu and it’s symptoms, but I know it’s particularly bad this year so I wanna be careful about that.",0.6535314685314688,3.1691213461538474,3.060069930069933,85.7531118881119,91.94871794871796,5.4004662004662025,19.91142191142191,6.980632752743323,0.7403435897435906,307,10,59,5,11,105,56,78,0.191,0.737,0.07200000000000001,-0.8575,0,0,0,0,0,0,6,0,0,0,2,3,4,0,0,3,0,6,6,0,0,0,16,13,10,0,3,4,0,0,0,0,0,6,0,0,0,5,6,0,0,4,1,0,0,1,2,0,0,4,0,3,2,9,6,3,5,0,0,0,0,1,3,0,5,2,39,8,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19371864151579127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1627879058453864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3887774083610729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23736784922364984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2037357784908997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25589531135562005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19792885315229594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1711439675592379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14914564230292174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.483962637881466,0.0,0.0,0.0,0.2143424610226991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22246231071417566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25247521378869603,0.3389805303349201,0.0,0.0,0.0,0.0,0.0,0.14992361020554934 fitness,Kyozaki,2018/02/14,"Muscles in upper back pulling on biceps causing tightness at the elbow Hi all I've been having tightness in my lower biceps tendon lately on the right side of my body. It feels like the biceps are tight at the elbows because the upper biceps tendons are being pulled by my upper back (or whatever they're connected to at the top). If I do some stretching/releasing for my upper back, by lower biceps tendons are no longer tight, however, the tightness moves to the rotator cuff now. I release that then the tightness moves again to my chest (pec minor). I release that and the tightness moves to my triceps. And so on. Has anyone ever experienced this? Feels like there's less connective tissue on my upper right side so something somewhere must be tight! It's really frustrating! Thanks K'+",5.2382183908045965,7.500285827586211,5.561120689655173,76.71386494252876,70.03448275862068,7.316091954022987,29.32471264367816,8.07648339933343,2.372505747126437,635,25,98,9,12,202,85,145,0.07,0.875,0.055,-0.2957,3,0,1,0,0,0,18,0,0,0,1,9,4,1,0,10,0,10,13,13,1,3,19,13,7,0,2,2,0,10,2,0,1,0,0,0,0,5,2,0,8,2,0,0,5,1,1,0,0,1,11,10,3,17,9,3,32,0,0,0,0,1,19,0,3,10,70,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12870431876204005,0.0,0.0,0.0,0.0,0.0,0.0,0.42460977886797263,0.0,0.11220587701724004,0.0,0.0,0.0,0.0,0.0,0.0,0.2044575657289803,0.0,0.0,0.0,0.0,0.0,0.18908808937045526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16649964741410864,0.0,0.0,0.0,0.0,0.0,0.0,0.18614017937872404,0.2629958053816159,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2076362267539678,0.0,0.0,0.0,0.0,0.17985222584270594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5869040633619934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1179183931953534,0.0,0.0,0.0,0.0,0.31438538353032336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14170420154508734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16946468034245216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Waxnath,2018/02/14,"Working out in a cold ass garage, any health benefits/disbenefits? So I am currently working out in my garage through the winter, which is working out great so far to be honest. I've been thinking tho, can this be detrimental to my muscle gains/health? I mean, its usually -1c to -10c (30-14f) in there, aka pretty cold. Maybe it can even have benefits? idno. Obviously most of you aren't experts on this sort of thing, nonetheless I'm curious if any of you have any experience or studies related to this sort of thing. Cheers ",4.366500000000002,6.233595250000002,5.333000000000002,79.09150000000002,71.5,9.4,30.5,9.827888789773867,3.1274999999999995,415,18,78,11,8,136,69,100,0.033,0.79,0.177,0.9365,1,0,0,0,0,0,20,0,2,0,3,5,4,0,0,2,0,10,2,1,0,1,11,13,5,0,1,2,0,0,0,0,0,1,0,0,0,8,3,0,0,2,0,0,0,1,0,0,0,1,2,6,4,16,10,1,11,0,0,0,1,2,8,1,5,3,50,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.428380971376604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13868986460919994,0.0,0.0,0.0,0.0,0.20540081342547625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2315037830644268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44639801874071344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2109532168537689,0.2287298684166625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2136252338553669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27900287387647105,0.13454675871459595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23126339592366554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4586040043433975,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RougeBeetle,2018/02/14,"my weak triceps So I have noticed that my triceps are significantly weaker than my biceps, like I am using 7.5 kg dumbbells for dumbbell curls but struggle to use the same weight for overhead tricep extensions. My question is how can I let my triceps 'catch up' with my biceps without changing my entire workout routine?",9.471578947368425,9.35918843859649,8.79543859649123,65.84473684210528,59.35087719298247,9.003508771929825,45.31578947368421,7.793537801064563,4.328642105263157,259,15,36,2,3,82,45,57,0.158,0.812,0.03,-0.6808,0,0,0,0,0,0,4,0,0,0,0,2,3,0,1,1,0,6,8,6,3,0,8,8,3,0,0,2,0,1,1,0,0,1,0,0,0,1,1,1,0,1,1,0,1,1,2,0,0,0,1,10,1,7,7,1,2,0,0,0,0,1,1,0,1,1,29,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3127202818490802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30228521477042314,0.0,0.14442200687581014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3365583550345678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3311551934605595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.309039805914212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5106309472751196,0.0,0.0,0.0,0.0,0.0,0.3599780598725025,0.0,0.0,0.0,0.0,0.0,0.2849612256742464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,NoelGalaga,2018/02/14,"Is my efficiency in exercise affected by humidity? It was hellishly humid today when I was running, and of course it made me more hot and sweaty. But I was wondering, is my VO2 max or whatever significantly affected by the fact that I'm breathing air with a high proportion of moisture in it?",7.7755757575757585,7.6014377090909075,9.367272727272725,60.55757575757579,62.81818181818181,13.87878787878788,41.96969696969697,13.023866798666859,6.044151515151514,234,13,40,9,3,83,42,55,0.066,0.888,0.046,0.168,0,0,0,0,0,0,5,0,0,0,0,1,1,1,0,2,0,5,2,1,3,1,10,8,5,0,0,2,0,1,0,0,0,1,0,0,0,4,3,0,0,1,1,0,1,0,1,0,0,4,1,5,0,7,4,1,7,1,0,0,0,0,4,0,2,2,29,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5226770151700098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4680964782540083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4689171320633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5364803333922817,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Russense,2018/02/14,"Pull-ups vs body-weight bench press. Which can you do more of? I can do about double the amount of pullups than bodyweight bench press(21-10). Is this normal? I don't want to have an imbalance, and might want to work chest more often. To make it a fair comparison I do full lockout on pullups and the same with bench press. ",1.7606473214285714,4.206873234375003,1.619464285714287,99.73625,82.28125,4.9071428571428575,20.080357142857142,6.18269132825596,-0.2353767857142852,253,7,57,2,7,74,47,64,0.048,0.912,0.04,0.2996,0,0,0,0,0,0,12,0,1,0,1,2,0,0,0,4,0,9,1,1,1,0,11,12,2,0,3,1,0,2,0,0,1,0,0,0,0,3,3,0,0,0,0,0,0,1,0,0,0,0,2,4,0,9,11,6,2,0,0,0,0,1,2,0,2,0,37,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2739882383213721,0.0,0.0,0.0,0.0,0.0,0.0,0.4354379649820112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4021680561162687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4842051888987704,0.0,0.0,0.4998351762254988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2988230416227441,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DiscoDildoDino,2018/02/14,"Need advice regarding HIIT with a boxing bag Hey guys, I just started going to a new gym and their only cardio option is a boxing bag or some rowing machines ( I tried them but it felt too easy ). Now the thing is, I go to the gym during my lunch break so I'm trying to go blitzrieg in there, do my shit as fast as I can and get out, so in this regard I could probably spare 10-15mins for doing some cardio. How could I optimize my workout with a boxing bag, I want to feel exhausted after using it. I get that it's a boxing bag, you hit it, but I'm curious as to what technique to use. I remember a few kicks from 10 years ago when I took some beginner tae kwon do classes and started throwing them on the bag, but I don't know what to do for punches. Should I go slowly, in a steady rhythm for as long as I can until I'm out of breath or throw a few with more explosiveness adn rest in between? Thanks for reading.",3.8424054982817855,3.8274802680412416,5.373762886597941,85.32995704467356,71.06185567010309,8.116151202749142,25.96048109965636,7.793537801064563,1.266778006872852,708,19,156,8,12,241,113,194,0.044,0.868,0.08800000000000001,0.8047,0,0,0,0,0,0,19,0,1,3,0,8,3,1,0,11,0,12,6,2,3,0,30,33,18,0,5,6,0,2,0,0,1,3,0,0,1,9,8,1,0,4,4,0,7,1,2,0,0,2,2,20,1,31,27,7,28,0,0,0,0,6,7,1,6,13,106,29,2,0.0,0.0,0.0,0.0,0.0,0.17702258914336347,0.16058299515093902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2892750858448888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09159742131935047,0.0,0.17393722830589642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18929204232780872,0.0,0.4118182908259835,0.0,0.0,0.0,0.0,0.1793719511632185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09955806149635688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16031649227304245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13432415208149448,0.0,0.1749606473707239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1377765560303307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19531575133167947,0.0,0.0,0.0,0.0,0.0,0.18120404333486864,0.0,0.0,0.0,0.0,0.0,0.20521332384139196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18595302498171967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2564449114139858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16678320366817995,0.0,0.0,0.12035134589296415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20126989301499207,0.2459847347944683,0.0,0.0,0.0,0.0,0.3129195469648815,0.0,0.0,0.10684992448674094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1166578936169485 fitness,mark_shotgun,2018/02/14,"Short Term/Long Term Bulking and Cutting Phases? Need Advice! Hey Guys, As the title states, i'm looking for some advice on short and long term cutting/bulking phases. I'm giving myself a deadline of 3 months out from now and I want to know what my best bet is to get as big as i can and lose some belly fat. I am 18 y/o, 6'4, 211-213 and am currently running metallicadpa's PPL. I've been lifting for a while but never really super consistently, so i've been seeing some decent mass gain for the past month. At 6'4 211, i am relatively skinny but have a decent muffin top and a solid layer of fat on my stomach (after some tough workouts i can almost see a slight outline of my upper abs). My legs and arms are relatively skinny. https://m.imgur.com/a/Ep6Fk I'm looking to build as much mass as possible and also lose my belly fat within the next 3 months. So my question is what is my best way to go about doing this? Should i bulk for 2 months then try to cut as much as possible? Should i cut now then just go on a clean bulk for the rest of the time? I'm at a loss because, like i said earlier, i haven't been lifting super consistently. Any help would be greatly appreciated! Thanks ",3.265917198854879,4.825231623430965,4.7199735741026245,83.6272010570359,73.76987447698744,7.039947148205241,23.876018498128172,7.669130373188453,1.1338066945606693,934,27,185,12,19,312,130,239,0.101,0.737,0.162,0.9536,1,0,0,0,0,0,35,0,0,0,9,7,14,3,0,12,0,19,8,8,0,1,26,36,23,0,5,3,0,0,1,0,3,3,1,1,1,3,9,5,0,2,1,1,3,2,7,0,0,4,5,17,7,31,28,11,37,0,3,4,0,6,14,0,7,19,111,20,1,0.0,0.0,0.0,0.0,0.0,0.26070120227920784,0.0,0.0,0.13357433879174355,0.0,0.0,0.10667474748679667,0.0,0.0,0.0,0.09071216593395616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08131544995273844,0.0,0.0,0.0,0.2799765330870226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06969260710674181,0.12796321661808902,0.15162121972461182,0.0,0.0,0.1470668235999929,0.0,0.13208055409682026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08941086274413443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07330958849457261,0.0,0.0,0.0,0.0,0.0,0.0,0.06516933452226448,0.0,0.0,0.2360981300918588,0.22403391681340665,0.2984664499451196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4258937310256205,0.0,0.19611916714894767,0.09890960275815626,0.10288130389069723,0.0,0.14186551882635126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1273392059294876,0.0,0.0,0.0,0.0,0.0,0.30076229572899377,0.0,0.0,0.0,0.0,0.0,0.0,0.14943126777052929,0.0,0.0,0.0,0.0854553028350809,0.0,0.0,0.0,0.0,0.0,0.12688778163637784,0.0,0.0,0.0,0.212594725334602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12281082862554715,0.0,0.0,0.0,0.0,0.0,0.0,0.07778283258385588,0.0,0.0,0.0,0.0,0.09056544197773944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0786789525335,0.1058815649721024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09475892735032038,0.0,0.0,0.0 fitness,baggs22,2018/02/14,"Excessive sweating So im a fairly fit guy. 27 years old, 169cm and 66kg with a decent body fat %. Im a good runner, always have been, but i tend to keep it to shorter runs and sports and weights. I have always sweated more than anyone i know. Like a crazy amount. Ill play a game of basketball and be drenched to the point of having to wring out my top. But i could go right ahead and play another game. I have recently moved back home to my parents house due to going back to university and dealing with financial constraints. My family are all crazy athletes. My mother does triathalons and has represented Australia and competed in the Kona ironman multiple times. My brother has decided to do ultra marathons. Recently i have decided to start going on runs with him. Nothing massive, 10km or so. I find the running quite easy, the problem is i sweat so much. To the point where sometimes i completely stop sweating. Same thing happens sometimes when im doing labour for 8 or so hours, but at least i can stop and drink whenever i need. Anything over 12km and i feel like im going to do some damage to my body from dehydration. I drink lots, eat pretty healthily. No one else in my family has this problem. Theres only so much water you can carry with you on a run. Has anyone experienced this? What did you do to fix it?",2.6643461538461537,4.941513665384619,3.896769230769234,85.64823076923078,77.73076923076924,6.92923076923077,26.169230769230772,7.976525956113202,1.7082261538461545,1043,41,202,18,25,340,157,260,0.116,0.784,0.1,-0.7513,1,0,2,0,0,0,30,0,3,0,4,10,8,0,0,11,0,21,13,7,0,1,36,32,21,0,4,5,3,2,2,0,0,2,0,1,1,6,15,6,3,5,9,0,10,1,3,0,1,2,3,24,5,30,28,9,37,0,1,0,0,11,13,0,4,16,127,30,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1729933123177356,0.0,0.0,0.0,0.10900306936433823,0.0,0.0,0.0,0.14537175574383454,0.0,0.08554390053727605,0.0,0.0,0.0,0.0,0.15986583214860495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23093518221471385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10899202781913006,0.0,0.0,0.08299746737668287,0.0,0.0,0.0,0.1071702754959079,0.0,0.0,0.0,0.0,0.0,0.0,0.09096937414745432,0.0,0.0,0.20366739347935467,0.0,0.1063691732062503,0.0868388229557338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.195993988090874,0.0,0.052561415481300736,0.07426355686687625,0.0,0.0,0.09501053554668554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23631399197840594,0.08719027249146825,0.0,0.0,0.0,0.10292913834234528,0.09192469164444833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10427265087224327,0.0,0.10237209379144667,0.11994701825562895,0.0,0.0,0.4491453676970597,0.0,0.0,0.09239759670449453,0.0,0.0,0.05712947547484527,0.0,0.0,0.0,0.0,0.0,0.0,0.10157170364084993,0.0,0.0,0.0,0.0,0.0,0.0,0.08837654353278952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11048486298514654,0.15283382951484406,0.07707932674341933,0.0,0.0,0.0,0.0,0.0,0.0997450528876938,0.0,0.10908047125081237,0.0,0.0704407810949326,0.07906042223443101,0.0,0.0,0.11542674739345267,0.0,0.0,0.0,0.0,0.0,0.0,0.19653708204680415,0.0,0.0,0.1057568791055619,0.0,0.19893665883107475,0.0,0.0,0.0,0.11056608611096948,0.0,0.0,0.0,0.0,0.2052807465712989,0.0,0.0,0.08877471172607118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20562300143578824,0.0,0.07357798583598514,0.0,0.0,0.1738175853232456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06906130111631707,0.0,0.0,0.0,0.06061543268371194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12658591860594806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0669418846868613 fitness,KareL3ss,2018/02/14,"Armstrong Pullup Program Spreadsheet I know one exists already; however, I found it difficult to read so I made a simplified version for us all using google docs. https://docs.google.com/spreadsheets/d/1Hprtjl6y1tm_591pPFfrBVTNoq0C7QBxkoWeP3d_gdM/edit?usp=sharing",21.083333333333336,28.17725089655173,12.186896551724141,24.906091954022997,40.03448275862068,9.383908045977012,40.70114942528736,9.725611199111238,5.4057494252873575,232,9,18,4,3,59,27,29,0.094,0.906,0.0,-0.3612,2,0,0,0,0,0,14,1,0,0,0,1,1,0,0,1,0,0,0,0,2,1,5,4,1,0,0,0,0,0,0,0,0,0,0,0,0,1,0,0,0,2,1,0,0,0,1,0,1,2,0,4,0,2,2,2,0,0,0,0,0,1,0,0,0,0,11,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40927725189755815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4066527138015288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20382691947498174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3509372950129273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2513190834793068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3709821323781893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4461250996379837,0.3203227661463288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JLeeSaxon,2018/02/14,"When to use Lean Body Mass for Macros? The Wiki says ""if you are extremely overweight use lean body macros"" (and at one point also says ""if you are very overweight use *target* body weight). That's pretty vague? Based on Google Image Search, an interesting VitruvianFitness video, and thoroughly amateur caliper usage, I put myself at around 25% body fat.",5.350218579234973,8.37484273770492,4.430737704918034,81.4043579234973,72.44262295081967,7.3453551912568305,23.281420765027317,8.344100000000001,1.5924076502732234,281,8,47,5,6,83,47,61,0.109,0.8029999999999999,0.08800000000000001,-0.1144,0,0,0,0,0,0,15,0,2,0,0,3,1,0,0,2,0,2,8,5,3,0,8,5,6,0,2,2,0,1,0,0,0,3,2,0,0,1,3,4,0,0,1,0,1,0,0,0,1,0,3,4,1,6,5,0,8,0,0,0,0,4,6,0,2,1,22,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13332346638536452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14841341117866502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7407396895615028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11297170448506408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1576013838022703,0.0,0.0,0.16961105069909108,0.0,0.0,0.0,0.16759655928069056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2651599839479354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4319696901954638,0.0,0.13755892488375598,0.0,0.0,0.0,0.20301630343151186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sailor_Alpaca,2018/02/14,"Muscles recovery? I have been pushing myself hard to get back on my healthy fitness level again. 4 days of hardcore workout have given me muscle sore since I have been working on the same total body muscles. Should I be alternating hardcore days and light days? I want to establish the habit of getting exercises done each and everyday so I do not want to have a rest day. I feel like if I have a rest day when I don't have active minutes, it would be easy fall out of track. What exercises can I do for active muscle recovery? ",4.121868932038836,5.763074427184467,5.24095873786408,80.41930218446602,71.71844660194175,7.868446601941748,30.350728155339805,8.472884824447931,2.383039805825243,418,18,78,7,8,138,67,103,0.083,0.7859999999999999,0.131,0.6025,0,0,0,0,0,0,8,0,0,0,1,5,1,0,0,4,0,17,4,1,0,1,13,23,5,0,5,2,0,2,1,0,2,3,0,0,0,2,4,0,0,1,3,0,2,2,0,0,0,4,3,12,1,10,15,5,16,0,0,0,0,0,5,0,1,10,58,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17512183101327972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25297333026880303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7343833530023827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2330621849125867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11515470436708268,0.16270105852258784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2379747034286344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.204014767535558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1112646929094227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1883930001029264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26865977859829576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1658010571613675,0.0,0.0,0.16178349877821244,0.0,0.0,0.0 fitness,joeybonesx,2018/02/14,"Doing PPL and arms are barely progressing... Thinking of changing to a chest/back shoulder/arms split, but not too sure if that would be a good idea. My arms are barely making any progress in terms of size and its really bugging me because it looks disproportionate compared to the rest of my body, especially my legs. Edit: doing coolcicadas routine ",7.666935483870969,8.939341338709678,7.203387096774198,71.02508064516131,63.03225806451614,9.425806451612903,34.854838709677416,9.516144504307137,3.46676129032258,281,12,44,5,4,88,50,62,0.038,0.851,0.111,0.6919,0,0,0,0,0,0,10,0,0,0,2,1,2,0,0,3,0,6,4,4,1,1,10,9,4,0,2,3,0,0,0,0,1,0,0,0,0,3,2,0,0,2,0,0,0,1,0,0,0,0,1,4,2,6,7,2,2,0,0,1,0,0,1,0,1,1,29,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2251729908134486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25461088214284194,0.0,0.2018477111276365,0.0,0.0,0.0,0.0,0.0,0.0,0.3677997335093428,0.0,0.0,0.0,0.0,0.0,0.0,0.35028111140648904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2777277907976188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3737942360694321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27805745002965804,0.0,0.0,0.0,0.0,0.0,0.2210252067464906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2121239849377384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31207673156127924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21216836009309933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2352181855439396,0.0,0.0,0.0 fitness,Lotus_towers,2018/02/14,"Thoughts/Improvements on my HIIT workout? HIiT (4 sets). Use a (H)eavy Kettlebell/Heavy Dumbell and a (M)oderately heavy Kettlebell(MDKB) /Plate : * (H)Kettlebell/[Dumbell Swings](https://www.youtube.com/watch?v=B1k00EjuJGw) x20. * (M)Kettlebell/[Plate shoulder](https://www.youtube.com/watch?v=0qHUUo3VJ3s) around the world x10 per side. * (H)Kettlebell/[Dumbell Goblet-Squat and Press](https://www.youtube.com/watch?v=T3IIOz6kEkQ) x 10-15. * (M)Kettlebell/[Plate Hold to chest and Lunge](https://www.youtube.com/watch?v=OmjKyr_Q7fE)x 10 per leg. * [Hindu Squat](https://www.youtube.com/watch?v=vw2OT_-M8ek&t=50s) (explosive) x10-15 (or box jumps or jump squats). *Rest 30s to 1min and repeat.* Edit: added video links ",14.801335341365455,18.71551754216868,5.662364457831322,60.62599648594377,102.49397590361444,8.612248995983936,34.78363453815261,7.6454224807358475,5.017450200803213,608,26,57,15,24,140,63,83,0.0,1.0,0.0,0.0,0,0,0,0,0,0,111,0,0,0,0,1,0,0,0,3,0,0,2,2,1,0,10,1,6,0,0,2,0,0,0,0,0,0,0,0,0,0,5,0,1,1,2,0,2,0,0,0,0,0,0,1,0,4,1,1,8,1,0,0,0,0,4,0,2,1,15,1,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6578890773802463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5405269822633689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5244163835246035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,huckler,2018/02/14,"Starting EC stack for the first time. Questions about diet and IF while EC stacking. Hi all, I've done quite a bit of research into EC stacking, but I still have some questions. I've done keto in the past successfully, but I'm looking for more of a kick in the ass to help me get into good habits, rather than a diet change that isn't sustainable (keto's expensive yo). I'm on day 2 of EC stacking, [following the howto by Marcoccia.](http://forum.bodybuilding.com/showthread.php?t=123850961) The stack has already started working really well, appetite-wise. I had to stop and make myself eat tonight because I wasn't hungry. Anyways, my plan is to do EC stacking along with IF to build the habit of IF, with the help of EC to curb appetite. Then, as I cycle off EC for 2 weeks, I'll have gotten used to the IF and won't break it (hopefully). I'm a 24, 196lbs (30%-ish bodyfat), 5'4"" man. For now my goal is to get down to 160. Here are my questions: 1. What is the **fastest** I can get down to 160, safely? Right now I'm aiming for 1600 calories a day. My TDEE is roughly 2,100. So if my math is right, I'm looking at 9 months to drop 36lbs. Is 1600 too high to shoot for, especially if I can handle much less with the EC stack? 2. I've seen several people post about losing 38 lbs in 4 months or so - is it safe for me to drop to 1,100 calories a day? If the EC stack continues being as effective as it is now, I'll have no problem only eating 1,100 a day, I'm just worried about the safety. In the weeks where I'm cycling EC out, I can go back up to 1,600 calories and just take a minimal slowdown in order to not break down due to the sudden change. 3. I don't have access to a gym or full weights. I'm an IT sysadmin, so work is almost entirely sedentary. I can get some home weights of course, but I'd prefer running/light cardio (I know, no HIIT stuff with EC) if that's an okay option. How effective is EC stack + IF if I only do it to help with diet? I know I'll lose weight, of course, but is it worth it? Thanks for the help. I'm not new to changing my diet to drop weight, but I'm new to EC stacking and IF and want to get the best possible results. Been doing my research but it's always nice to get answers specifically for my situation!",1.8497402597402584,3.7052444502164548,3.4116883116883123,90.19467532467534,78.52380952380952,5.9584415584415575,23.33766233766233,6.868970318607317,0.6569922077922072,1744,57,376,18,42,576,215,462,0.077,0.785,0.138,0.9864,0,0,0,1,0,0,91,0,0,0,12,20,13,0,0,27,1,33,12,1,6,1,64,65,34,0,16,24,0,5,0,0,1,1,0,1,1,12,15,10,4,9,1,2,2,8,3,1,1,7,8,23,10,68,56,9,57,0,2,3,1,9,20,1,21,28,220,35,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08705570563021063,0.0,0.09593808703759696,0.0,0.07233926146398291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06684984567330883,0.0,0.052996510694397585,0.0,0.0,0.0,0.09123591727372014,0.0,0.09491362312787444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27590617544770024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22427090228189103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1779352237644103,0.0,0.0,0.0,0.17791826352551446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07394929674529478,0.0,0.0,0.0,0.0,0.2725286523040514,0.0,0.049408787612337315,0.0729193497063251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2330904518818448,0.09185461913176987,0.08720575904270365,0.0863489083374947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0955575451630066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14601180802922725,0.1945224482632617,0.0,0.0,0.0,0.0,0.058031694625780825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13878593603118874,0.0,0.06390932808726055,0.0,0.0,0.16793024805418305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13224031562480354,0.0,0.0,0.0,0.0,0.08299202172256956,0.06027176354129809,0.0,0.0,0.0,0.0,0.0980093711055976,0.08326243515514448,0.0,0.0,0.0831877879274348,0.0,0.0,0.29217088948340303,0.0924691123034896,0.0,0.0,0.055694617360225684,0.0,0.0,0.0,0.0,0.14848890970182527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09821503252397308,0.0,0.0,0.09772179381259008,0.0,0.0,0.0,0.0,0.0,0.0,0.12307012529147072,0.0,0.06942868489613606,0.07268394126497876,0.0,0.0,0.09952304655595652,0.0,0.0,0.0,0.0,0.06536644890829511,0.0,0.0,0.08004069824891193,0.0,0.0,0.0,0.0,0.0,0.0,0.05069416354784656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0750863950444094,0.0,0.0,0.05127820053617264,0.0,0.1394726097368109,0.42346755448558826,0.07816757425283187,0.0,0.0,0.0,0.0,0.0,0.0,0.12658359063032382,0.08828961383952827,0.0,0.0,0.0,0.0,0.0 fitness,ininjalol,2018/02/14,"Looking for Some Calisthenics Tips 18 year old male looking to start learning more complex calisthenics movements. I can do pull-ups, muscle ups, dips, and different push up variations. Been doing planche and front lever progressions for almost a year now, but I still cannot do either (not even close). Anyone got any tips so I can get them sooner?",7.5150000000000015,8.749668725806451,6.632419354838714,75.11862903225808,63.354838709677416,9.425806451612903,33.24193548387097,9.516144504307137,3.1520838709677417,279,11,46,5,4,85,49,62,0.0,1.0,0.0,0.0,1,0,0,0,0,0,11,0,0,1,1,5,0,0,0,1,0,7,0,0,0,0,10,12,4,0,0,3,0,0,0,0,0,0,0,0,1,0,3,0,0,2,0,0,3,2,0,0,0,2,2,4,0,5,10,3,12,0,0,2,0,2,3,0,2,6,28,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3003694810528194,0.0,0.0,0.0,0.0,0.0,0.0,0.20398503524873032,0.0,0.0,0.0,0.0,0.2097410106007376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3133973514414853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19812264417373965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1567182171308192,0.0,0.0,0.0,0.2399077063091459,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5037865202266901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3147605689961601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21231526066728112,0.0,0.2395507325047186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3863325024561604 fitness,royboom,2018/02/15,"Which Program For Mass and Size, 3 days a week (succesive)? Hey, im 19 years old, 6'2"" all and currently at 176 Lbs with a bodyfat % of 15~16. I got serious about weightlifting for about a year now. And i only had a good and balanced meal plan for 3 months now, so i struggled most of the time because i had no idea what to do but now i started seeing the difference.  Im on a clean bulk and taking in 3300 kcals daily while also hitting my macros . My normal routine is to workout 5 straight days a week with one off. Which is mainly a PPL + Shoulders/ and Arms day. My arms are my weak point imo. But since my schedule is getting busy i can't afford to go to the gym except for the 3 weekend days for the next 3 months. So i don't know which training program i actually need to do.  Strenght gains would be nice but my main goal and primary aim is to build Muscle Mass and Size. I read some great things about GVT but also that it is only for people that had been working out for quite some time and that you need to ""eat a lot"" But thats just a side note. All i need is to have a program knowing that i'm doing the right thing and not wasting my time. I would highly appreciate it if you can suggest me a Program that i can stick to for the next 3 months, and will go with my needs.",3.8335098039215687,3.961078529629632,4.764117647058826,89.19441176470589,71.1111111111111,7.538126361655773,27.36383442265795,7.048011613610866,1.1058997821350762,993,31,226,8,17,324,149,270,0.034,0.861,0.105,0.9662,2,0,0,0,0,0,28,0,2,0,5,11,6,0,1,18,0,23,6,3,0,2,40,38,22,0,8,9,0,1,0,0,3,1,0,1,0,14,15,2,0,3,5,0,2,4,3,0,1,5,2,23,3,31,28,8,39,0,0,1,0,4,12,0,5,25,146,37,7,0.0,0.0,0.11748171037613307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19254911703862385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07338765011811306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3105622293370504,0.0,0.0,0.0,0.0,0.12578025272050578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12318738632176578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06289796919455459,0.0,0.13683900206047658,0.1009760765939224,0.09628559970391257,0.13272863398790136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12719695244554038,0.0,0.0,0.0,0.0,0.0,0.13590384780476678,0.2600802575472029,0.0,0.0,0.0,0.0,0.0,0.13232463040835354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1023499109920352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2882786125346289,0.0,0.0,0.35706588722098914,0.0,0.0,0.25606885445518546,0.0,0.11795506932682318,0.0,0.0,0.1263273723682991,0.0,0.0815782942744403,0.18312160343054149,0.0,0.0,0.0,0.0,0.0,0.08346215697627085,0.0,0.0,0.0,0.11380594923731906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12804788035183562,0.12042097697765634,0.0,0.0,0.0,0.0,0.0,0.0,0.10281103424389804,0.0,0.0,0.0,0.0,0.0959339666009356,0.0,0.0,0.0,0.0,0.09958652702342463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08521152785854609,0.0,0.0,0.0,0.0,0.12585609288815894,0.0,0.0,0.0,0.0,0.0,0.0905170929008462,0.0,0.0,0.0,0.0,0.0,0.1599614046826048,0.0,0.0,0.0,0.2105983293277298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19313662258725345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08764418768474412,0.0,0.0,0.17104092789241987,0.0,0.0,0.15505236266221006 fitness,Jay-jay1,2018/02/15,"Can I work out when I have a muscle cramp? I worked out heavily last week, and foolishly had too much to drink over the weekend, hence dehydration, and depletion of minerals, and this I believe led to the muscle cramping. On Monday morning, I just bent over a bit and most of my upper back muscles cramped. I could hardly stand up straight, but stretched some and regained mobility. I could barely foam roll it on Tuesday though. Wednesday I could roll it with a small basketball, and a bit with lacrosse ball, but it was very painful. I missed 2 workouts. Was it right to skip them with some of my back muscles so tight? I feared I would tear them. On the other hand I wonder if a workout would get blood flow to them and relieve them. I know about and have been taking magnesium supplements this week. How soon can I work out again, or should I not have ever stopped? ",4.8657630522088375,6.252755475903619,4.590542168674698,86.78934738955826,69.54216867469879,7.702008032128515,30.09839357429719,8.07648339933343,1.9372706827309245,683,27,135,9,12,208,103,166,0.099,0.835,0.067,-0.7349,0,0,1,0,0,0,21,0,0,4,3,12,4,0,1,8,0,15,7,2,2,1,36,20,16,0,7,6,0,3,0,0,3,4,0,0,0,7,14,1,2,2,5,0,2,1,3,0,0,4,3,21,1,20,10,6,32,0,1,0,0,4,15,0,6,14,99,28,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25966715892523345,0.0,0.0,0.0,0.0,0.1902337140919624,0.0,0.0,0.3686762566567283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4044338229508485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16540661853663374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15273255312680142,0.0,0.0,0.0,0.0,0.0,0.1900007813100816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08821603619868297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1512545145234721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09279436630118792,0.13763353905123552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12412260257367748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17966602421069816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14419514707112271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14116436872569518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12695257487950676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16589216194145354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13931716497328428,0.0,0.0,0.27087913183250395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18310829804709075,0.3687697519845006,0.0,0.0,0.23988934586651703,0.0,0.0,0.0 fitness,pufut,2018/02/15,"Getting same score on beep test, despite training Hi all, I'm stuck in a rut with the [beep test](https://en.wikipedia.org/wiki/Multi-stage_fitness_test). I'm required to get level 7.2 on a 20m beep test (female), and I am currently consistently getting 5.9, essentially the beginning of level 6. I'm new to running, but generally my fitness levels are good, and I'm active. Every day since I first took the test about a month ago, I'm going out running, doing about 2-3 miles per run, or I'm cross training on the elliptical a couple times a week and doing HIIT sessions on this. However, it seems to be making no difference to my beep test score. I'm 5'1, weigh 120lbs, and I feel my main issue is once I get to around level 5, it feels like I'm sprinting, and I just can't keep up with the beeps. If anyone could give me any advice regarding where to go from here in order to improve my score I would really appreciate it!",7.621688152240638,6.4423214696132645,8.09532228360958,72.84321669736035,63.58563535911602,10.917372621240025,33.370779619398405,9.994966539143718,3.122052915899325,730,24,137,13,9,243,117,181,0.025,0.852,0.123,0.9592,2,0,0,0,0,0,38,0,0,0,2,6,2,0,0,10,0,9,1,0,1,1,24,32,8,0,3,4,0,2,1,0,1,0,0,0,0,4,9,1,2,3,0,0,7,2,0,0,1,2,2,11,2,22,27,3,33,0,0,0,0,2,16,0,3,10,72,15,6,0.0,0.0,0.0,0.0,0.0,0.18800097215413192,0.17054184635921982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13083158215377988,0.0,0.0,0.0,0.0,0.13452334003799438,0.0,0.0,0.17126760736255486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.153607507442922,0.21287552556452574,0.0,0.12407542990391025,0.0,0.0,0.0,0.0,0.2010062712781717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1620966061102294,0.0,0.0,0.0,0.0,0.0,0.1945560093565617,0.13744322838664516,0.0,0.0,0.0,0.16364656656585178,0.0,0.0,0.0,0.0,0.4020626763045317,0.1845577152222376,0.2186789815943681,0.16136733871528025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2008048452423904,0.0,0.17100479053269388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09399188141604284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12842160771611769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15356360992423554,0.0,0.0,0.0,0.0,0.18581115525190867,0.0,0.0,0.0,0.0,0.0,0.0,0.20488873408644265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12324975771699592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17514434227471798,0.0,0.0,0.0,0.15914673435266552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11218397164893523,0.0,0.0,0.0,0.2137520173853768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15432339939635964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1366681112813863,0.0,0.0,0.0 fitness,Drop16,2018/02/15,"Big Fan of Madcox 5x5, Don't like Barbell Rows I'd much rather switch them with OHP and do that twice a week, but I'm worried it'll get in the way of my bench. My OHP is lagging, so I need to focus on it more. Any thoughts?",0.7373529411764679,1.5934195490196077,2.33936274509804,100.9996323529412,79.0,5.1000000000000005,20.59313725490196,3.1291,-0.6753568627450988,171,4,46,0,4,56,44,51,0.141,0.826,0.033,-0.6548,0,0,0,0,0,0,6,0,0,1,0,2,1,0,0,2,0,4,0,0,0,0,6,8,3,0,2,2,0,0,1,0,1,0,0,0,0,3,2,0,0,1,0,0,0,1,0,0,1,1,0,4,1,6,6,2,5,0,0,0,0,1,3,0,0,2,25,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3041401052267334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2336656460656228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21850000002853295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3287745558687648,0.3316245035170013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3550604341610529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35500012573431444,0.3587508012873174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.454196272229341,0.0,0.0,0.0,0.0,0.0 fitness,DaddyTheBarbarian,2018/02/15,"Help me apply the current understanding re training to failure? From what I can tell, two things are generally well understood: (1) training to failure isn’t necessary to build muscle; and (2) sets should nonetheless be “high effort.” I’m trying to figure out how to apply this. (EDIT: to clarify, this is a theoretical application -- I am aware there are plenty of good programs to choose from that don't require an answer to this question.) Suppose I’m aiming for 4 x 12 reps. Let’s say I can do 12 reps at 100 lbs, with good form - but not all 4 sets. I can think of 3 options: 1) Consistent weight at 12RM. Try to add reps next session (until it looks like option 3 below). 100 x 12 100 x 10 100 x 8 100 x 6 2) Decreasing weight, starting with 12RM. Increase weights next session. 100 x 12 90 x 12 80 x 12 70 x 12+ 3) Consistent weight below 12RM. Increase weight next session (small increases to avoid option 1 above). 80 x 12 80 x 12 80 x 12 80 x 12+ Where does the science land on these 3 options? EDIT: Formatting. Also, I'm getting some somewhat snarky replies, which surprises me given how much people upvote and discuss science-based stuff like Jeff Nippard. I'm just trying to understand that science a bit better, regardless of what program I follow.",0.9319153515064578,3.5097919715447183,3.109000478240077,85.65946915351508,90.66666666666666,5.4957436633189864,24.714968914395023,7.048011613610866,1.4411232902917264,979,43,182,16,34,331,142,246,0.031,0.855,0.114,0.9528,1,1,0,0,0,0,47,0,0,0,3,7,8,0,1,5,0,13,5,0,2,1,31,26,7,0,2,3,0,5,2,0,1,0,1,0,0,12,6,5,2,8,0,0,4,3,1,1,1,2,7,7,7,26,21,9,22,0,0,1,0,5,10,0,7,8,80,19,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09260678723124936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10241742490646057,0.1264257501379031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10133907738526073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06050174563313514,0.0,0.0,0.19425838319900388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07761961417657287,0.1223511308984571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11841535204206248,0.0,0.1131499785711222,0.0,0.0,0.0,0.09724448267145168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08512776646778733,0.0,0.0,0.0,0.3694701012260316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08028249967422328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12972470004519154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09209036819044003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08196522478431463,0.0,0.0,0.0,0.0,0.0,0.1325655411962781,0.0,0.0,0.0,0.0,0.0,0.0,0.10121601902941962,0.0,0.0,0.0,0.07693367799594887,0.07420122141774319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2358657924203096,0.0,0.1131216902615914,0.2411078529859396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7050779628701811,0.10411987115969897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Redboy45672,2018/02/15,Anybody know a good deadlift program? Currently doing Ed Coan Phillipi program and looking to hit a 450 single by the end of it. It’s a very intense program but will be looking for a different one after. I have gotten my deadlift to 455 in the past but have not been able to to get above that.,4.465677966101693,5.314048745762714,5.362500000000002,82.88747881355934,70.01694915254237,7.255932203389831,35.08898305084746,7.1686216300943375,2.4464542372881346,232,12,44,2,4,76,45,59,0.0,0.94,0.06,0.3064,2,0,0,0,0,0,4,0,0,0,0,0,1,0,0,6,0,6,0,0,0,0,5,12,3,0,0,3,0,0,0,0,1,0,0,0,0,3,1,0,0,1,0,0,0,1,0,0,1,2,2,2,1,9,7,1,5,0,0,2,0,0,1,0,0,4,32,5,3,0.3328433155795216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3477504226920759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.294800384473368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1738968947890628,0.0,0.0,0.2791731814639555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.182921981637805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.559009112711381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2255432446893965,0.0,0.0,0.0,0.0,0.0,0.3177366067268388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2746305935250287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,factorysettings,2018/02/15,"Is my age (30) already impacting me? I've been working out (running and weight lifting) for a few years since my late 20s and have gotten a lot more fit, lost a lot of weight and feel generally better than I used to. However, I've noticed more often that my joints (knees and ankles) ache. I used to run around six miles every couple days but lately I've reduced that to about once a week and doing more eliptical while my body ""recovers."" I've started to consider that intense sports might be more dangerous for me with like quick turns and hard impacts. Is this unusual? Am I going too hard or is this just something that happens at this age?",5.486259999999998,6.154285736000007,5.79655,81.33402500000003,67.64,8.81,30.825,8.841846274778883,2.4098200000000007,507,19,97,8,8,162,85,125,0.095,0.8370000000000001,0.068,-0.5223,1,0,1,0,0,0,17,0,0,0,3,6,4,1,0,4,0,9,4,2,2,0,20,18,9,0,0,3,0,5,1,0,1,0,0,0,0,7,9,2,0,1,1,0,3,0,2,0,1,3,5,9,2,13,13,7,18,0,1,0,0,0,5,0,5,11,63,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18049785023579168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1456073708379695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1446597945968946,0.0,0.18168364606642948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.180981366357188,0.0,0.10548577989797434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13781041844944214,0.0,0.0,0.0,0.0,0.0,0.08270328942929467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09295765865426077,0.0,0.0,0.0,0.0,0.0,0.14463983340544045,0.0,0.2930439092363584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3690164910027556,0.0,0.0,0.0,0.0,0.0799095108751804,0.0,0.0,0.0,0.0,0.0,0.17855032672159746,0.2781139279307733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17351642999733494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1862196358681971,0.0,0.17419119904847455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1353025123862787,0.0,0.0,0.0,0.0,0.12592019232866392,0.0,0.0,0.11577202406930755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17791155935015512,0.0,0.0,0.0,0.2825349828407579,0.0,0.0,0.0,0.0,0.13120183548377573,0.3983557812618399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11907713969190918,0.0,0.0,0.0,0.0,0.0,0.10533038377114406 fitness,LiveAndLetLift,2018/02/15,"Deadlift Pillar #1 - Stance/Hip Hinge - from Juggernaut Training Systems Juggernaut is starting their next ""Pillar"" video series, focusing on the deadlift. And they've started with the most basic component, stance the hip hinge pattern. [Video here](https://www.youtube.com/watch?v=cmjgmi-dPbQ) This is probably where most people posting on /r/fitness with deadlift questions have issues. I've seen people think they need to spend weeks working on hip hinging before they can start deadlifting. With this video and 15 minutes in the gym practicing you should be ready to go. ",8.433152173913044,11.728669706521742,5.953695652173913,72.86032608695655,63.89130434782608,8.078260869565218,36.5,8.841846274778883,3.8403000000000014,471,23,60,8,8,133,66,92,0.0,0.971,0.029,0.3612,0,0,0,0,0,0,28,0,1,3,1,1,0,0,0,4,0,6,2,2,0,0,11,13,2,0,2,0,0,0,0,0,1,0,0,0,0,2,5,0,0,2,4,1,1,0,0,0,0,1,1,4,0,10,10,2,13,0,0,1,0,5,5,0,3,5,31,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2184929567036656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14592870813639866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2680019034303585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19039222318614765,0.0,0.0,0.2730785562737285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35602495085258584,0.0,0.0,0.0,0.0,0.0,0.2459153560660728,0.0,0.2768422472285559,0.0,0.0,0.0,0.28764195276286786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5452308767889475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16452829891727858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2059659702540725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18693213034170272,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Nhughes1387,2018/02/15,"Arms shake when benching. What workouts should I be doing? I do lawnmowers (idk the official name for those) dips and tricep pulldowns, I’ve set aside a day for just accessory work, I’ve always had an issue with this when doing 225lb + weight and it’s really annoying..",2.2867948717948714,4.98312742307693,3.9015384615384616,82.5267948717949,82.46153846153845,7.3128205128205135,22.128205128205128,8.344100000000001,1.7281051282051283,214,7,39,5,6,71,44,52,0.038,0.962,0.0,-0.1779,1,0,0,0,0,0,9,0,0,0,1,3,2,1,1,3,0,6,3,2,0,0,6,6,4,0,1,1,0,1,0,0,1,0,0,0,0,4,3,1,0,0,1,0,1,0,2,0,0,1,1,2,0,3,3,0,5,0,0,0,0,1,0,0,0,3,23,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38707934597200383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30001216634983136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4855425178165237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29801570579609554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5664819515480453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.338667360437245,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nybx4life,2018/02/15,"Exercise program for my parents. Hi, I wanted to ask if anybody knew of any ""soft"" exercises for my parents, who I'm trying to get to exercise more for their health. Normally I'd use the wiki, but those exercises seem too intense for them.",5.486231884057971,6.300286173913044,7.3204347826086975,69.88905797101451,67.69565217391305,10.481159420289854,37.072463768115945,10.504223727775694,4.265689855072464,188,10,33,5,3,66,35,46,0.0,0.967,0.033,0.1154,2,0,0,0,0,0,8,0,0,2,0,1,0,0,0,1,0,0,5,0,1,0,7,7,2,0,3,2,2,1,0,0,0,5,0,0,0,2,0,0,0,2,4,0,0,0,0,0,0,1,1,5,0,8,6,1,0,0,0,0,0,7,0,0,2,0,20,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20490236869380385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2816858757674445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1574229887423793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3202803726070992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29522160712862344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.669142232181046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27430296266864496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20457094582606167,0.0,0.0,0.0,0.0,0.26023666770848786,0.0,0.0,0.1777215170035618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ElectricStings,2018/02/15,"Help with core exercises Hello there. I'm a keen rock climber but I'm not that good, well not as good as I want to be. I started a bit older than when most start, in fact i started with fitness alot older than I should have. I've spent time recently trying to improve myself and my biggest weakness is overhangs, they are pretty much the bane of hobby and are holding me back. From what I can tell it is a weakness in my core that is Stopping me from progressing so I want to strengthen my core. However, the only routines I can find are 'to get shredded'. Yeah, that would be cool but that isn't my goal, I want the strength. Will these routines work for this goal? Should I keep the reps low and sets high? Should it be bodyweight or compounds? Obviously this would all be alongside my climbing sessions. What can you suggest Fitness?",2.3774918801876552,4.8492462944785295,2.9175099242150857,91.22318657524364,79.920245398773,5.062287982677733,26.76614940454709,6.2272716619740125,0.9617725730783112,658,28,129,5,17,204,99,163,0.111,0.693,0.195,0.9241,1,0,0,0,0,0,18,0,1,1,6,5,9,0,0,8,2,21,3,0,0,3,27,32,10,0,8,5,0,0,0,0,6,3,0,0,0,11,5,0,3,1,2,1,1,3,3,1,0,1,1,19,6,16,21,5,19,0,1,0,0,6,7,0,3,10,91,30,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1555056301410994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2207873873876124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1848384110808206,0.0,0.0,0.0,0.0,0.0,0.1056590317728713,0.0,0.0,0.33924893352711954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13555333312546514,0.2136715542958942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1797550646807298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14866541928415802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1538082354878464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2057449037863089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19968189213647256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.429427260277928,0.0,0.0,0.16907686134063935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17676161999358864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11792439859186345,0.0,0.0,0.0,0.0,0.13730375873001927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35784894369904235,0.0,0.0,0.0,0.18183284895212745,0.0,0.0,0.0,0.0,0.0,0.0,0.14722891899173746,0.0,0.0,0.2873227715627291,0.0,0.0,0.0 fitness,hxhunter,2018/02/15,"Best way to raise my dead hang time? Hey guys, I’m looking for good exercises to raise my dead hang time. I’m trying to do 4 mins+ in under half a year do you guys think that’s possible? Thank you.",-1.087829457364343,0.9920686279069776,1.4747674418604682,97.25385658914728,95.27906976744184,4.7271317829457375,14.143410852713178,6.42735559955562,-0.6855705426356589,153,3,37,2,6,52,31,43,0.16699999999999998,0.64,0.193,0.0926,0,0,0,0,0,0,6,0,2,0,1,0,3,0,0,1,0,2,1,0,0,0,1,7,0,2,0,0,0,0,0,0,0,1,0,0,2,1,0,0,0,1,1,0,2,0,0,0,1,0,1,4,3,6,7,1,9,0,0,1,0,5,2,0,0,4,16,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3051606470156113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2438964456243743,0.0,0.0,0.0,0.5758452239115089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2441859474950035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3278161056949476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2677155225166438,0.0,0.0,0.0,0.18632312147100746,0.0,0.0,0.33911784328894035,0.0,0.0,0.0,0.0,0.1974237523870732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2308113934953924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18725584026727085 fitness,gzup8,2018/02/15,"Weight lifting belt required? So I'm a pretty novice lifter. Can deadlift 160kg for 8 and 205 1rm beltless never had any issues. My mate deadlifted 140 and posted up onto the socials and everyone is universally telling him to get a belt. Saying things like ""get a belt if you want to keep your organs intact"" and ""your guts will slip through your rectum"" lol etc. Is this an actual concern? My understanding is that it's used to keep your core tight and somewhat protect the lower back?",4.954145962732916,6.681710967391307,5.183540372670809,81.30804347826088,69.76086956521739,7.431055900621117,28.360248447204967,7.957251820313856,1.895311801242236,387,14,69,5,7,122,73,92,0.02,0.8240000000000001,0.156,0.8954,1,0,0,0,0,0,11,0,5,0,1,2,1,0,0,6,1,6,2,1,1,1,15,14,7,0,2,1,0,2,1,1,1,0,1,0,0,4,5,1,5,1,0,0,0,1,0,0,0,1,3,8,1,7,12,2,5,0,0,0,0,10,2,0,2,3,42,12,1,0.0,0.0,0.2249004661101242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1567240131466938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17721325766510534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2570292483411457,0.0,0.0,0.0,0.2202190576300561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2408167627785804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24054544543149495,0.0,0.409695527614916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11259349322410372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17774871383022475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22072163707124398,0.23446562426635306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18327491313377609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.234929909695314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2014364526917945,0.0,0.0,0.0,0.1531106176338772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23992205526037105,0.0,0.19904764982070294,0.0,0.0,0.13593415022419336,0.0,0.0,0.28064412150105184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Gowho333,2018/02/15,"Nutrition Question Hello, I am the fattest I have ever been in my life (347 lbs) and I have been starting down the path to lose weight, and I have been tracking my calories in my fitness pal. The problem that I have been having is I have been keeping my calories to about 2000 a day and I have been walking, but the weight really hasn’t been coming off. My question is: am I consuming too few calories? My fitness pal says that I have to consume 3000 calories a day to lose 2 lbs per week and 4000 calories to maintain my body weight. Also I wanted to add I’m 25, lightly active at work (band director) and I’m 6’1”. Thank you so much Edit: I weighed in after this post today, and I actually weigh 340 now so I guess I’ve somehow dropped 7 lbs since I went to the doctor. Thank you for telling me that weighing the food is better, I’ve honestly been using measuring cups, counting, and eyeballing to put it into the tracker. Do you guys have a recommendation on a better tracker than my fitness pal? I know I’ll cheat if I don’t keep track of it, so I want to keep myself honest.",4.000273972602738,4.80606902739726,5.1907579908675805,83.85161643835619,71.05479452054793,7.301187214611873,30.581735159817352,7.3011,1.8223757077625569,843,35,169,8,15,280,119,219,0.051,0.7879999999999999,0.161,0.9758,0,0,0,0,0,0,24,0,3,0,5,9,10,1,0,11,0,25,10,1,1,1,25,40,13,0,4,2,0,3,0,3,0,2,1,0,1,6,10,7,3,3,1,0,4,2,4,0,0,9,5,30,6,22,31,2,25,0,2,0,0,13,11,0,5,8,113,36,4,0.0,0.0,0.1259820155915006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10324043541426704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22835517476591624,0.0,0.14339990204333875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1112073699570047,0.0,0.0,0.0,0.0,0.0,0.0,0.1665163687743685,0.0,0.0,0.0,0.0,0.0,0.0,0.13213831194020426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11677744985520667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15610704102074238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14221711944485596,0.12782832147225034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34424740802322584,0.0,0.0,0.07094944224880574,0.0,0.0,0.0,0.0,0.0,0.09118645199482124,0.0,0.0,0.0,0.0,0.0,0.28885755040290634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0949026301283105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1236411698198754,0.0,0.0,0.12353032186616568,0.0,0.1297801671617121,0.2892408843254087,0.0,0.0,0.0,0.08270413458671433,0.0,0.0,0.0,0.0,0.0,0.0,0.10266471814533468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10679203903314362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09137694707440884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1128382291181558,0.2377140554742391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12237077078505282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11150009849639214,0.0,0.0,0.1522918874216668,0.0,0.10355544246068547,0.4716234612865957,0.0,0.11967608001558636,0.0,0.0,0.0,0.0,0.0,0.09398562026423296,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Larssenshelff,2018/02/15,"Klokov: back extensions should be part of your warm-up EVERY training For those who haven't seen it, about 6 months back Dmitry Klokov did an interview in English with Bradley Martyn. Not a fan of Martyn but the video is full of seriously good training advice. Link below to the relevant bit: https://www.youtube.com/watch?v=a2tycd7W0oI&t=880s Here's Klokov on the importance of back extensions and on exercise form. I've seen videos of him doing this exercise with a barbell and a ridiculous amount of weight, it's great to see him explain why he does it that way. Kiril Sarychev (BP record holder) is also in the room and they did a (shorter) interview with him as well. There's some videos in Russian floating around (with translation) in which Kiril also stresses the point that back extensions as a warm-up and a standard accessory are incredibly important for keeping your back strong and healthy and improving form in other lifts. I've adopted back extensions as part of my warm-up for a while now and do 1 or 2 sets with a small bar (no weights) prior to my workout. I also do weighted sets as an accessory on squat/front squat days now. Pressing the bar in your neck takes some getting used to but it's definitely helped. My upper back feels more stable during squats and as a bonus, your neck gets a little stronger too in ways you couldn't train otherwise. For those who sometimes suffer mild lower back discomfort due to heavy lifting, this could certainly help. Would advise this for everyone. Better yet, watch the entire video. There's also a sick 200 kg push press at the start. ",6.755137931034483,8.293617858620696,5.893275862068968,78.63681034482761,65.24137931034483,8.972413793103447,30.70689655172414,9.255337874911486,2.6715724137931027,1289,47,223,23,20,389,170,290,0.083,0.746,0.171,0.9838,1,0,0,0,0,0,44,0,5,1,3,23,12,1,2,21,0,14,10,2,1,1,31,25,21,0,4,4,0,6,0,0,2,3,0,1,0,15,14,5,1,3,9,1,1,4,5,1,0,4,10,13,7,41,16,10,41,0,1,4,0,18,19,0,3,17,146,28,3,0.0,0.0,0.0,0.0,0.0,0.10175655387676698,0.0,0.0,0.0,0.0,0.0,0.33309718850641346,0.0,0.11282694373926835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09269952871118577,0.0,0.0,0.0,0.6405684452033181,0.0,0.0,0.0,0.0,0.0,0.0,0.09209626343374792,0.1136851390292576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08314090309159099,0.0,0.0,0.06715650468790824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09112658686282993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08773567415052387,0.09950255782838206,0.0,0.0,0.0,0.0,0.052652251797690085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1088093107031309,0.0,0.0,0.08734095418650226,0.0,0.11480586225383276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13959492618292926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09255727766534784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10436758830891876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08311714331963826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2255295473499753,0.0,0.0,0.0,0.0,0.0,0.09843836811427822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08297969642371776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1029891789238967,0.0,0.07370514286057224,0.0,0.0,0.0,0.11928281743120946,0.0,0.0,0.0,0.0,0.0,0.0,0.0782942804951883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08993658632469281,0.0,0.0,0.0,0.16531021838711987,0.0,0.3804140508461059,0.09362714490985648,0.0,0.0939629043594796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.073972362320759,0.0,0.0,0.0 fitness,Yz99,2018/02/15,"Very confused by the rest times and assistance work @ 5/3/1 Beginners program for the sidebar.. Please help me understand it better Hello, I started with the 5/3/1 Beginners program from the sidebar last Tuesday (https://www.reddit.com/r/Fitness/wiki/531-beginners) and I am very confused. So say on day 1, I'm doing squats, after my set of 65% of my training max, do I just perform 1 excercise from the Push category and the afterwards squat again at 75%? Or do I squat at 65%, perform one push accessory excersice, one pull acc. excercise and one leg/core acc. excersise and immediately after squat again at 75%? If yes, won't I get incredibly tired after this? Do I choose one of each accesory category (for example Push:dips, pull:chinups, leg:step ups) for a certain day (for example tuesday) or do I need to perform multiple accessory work from each category? What i did Tuesday was squat - chinups - squats - chinups etc. but I got incredibly tired very quickly and at the end of the squats/chinups and dreaded doing bench and other accessory work from the remaining 2 categories. Was I doing it wrong? I hope you understand my confusion. Thank you very much.",6.8947194719471945,8.956289198019807,7.361999999999997,66.26633333333335,65.43564356435644,10.733201320132014,37.22904290429043,10.793553405168565,4.6977157755775565,926,48,145,27,15,303,106,202,0.076,0.816,0.108,0.5518,0,0,0,0,0,0,56,0,2,0,7,7,9,0,4,10,1,12,2,0,0,1,25,21,13,0,3,5,0,0,0,0,1,2,1,0,0,5,11,0,0,3,0,0,3,1,5,0,4,4,1,17,4,24,16,5,28,0,0,0,0,5,6,0,7,18,94,22,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1305036720822283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1903262985752763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1306932036103143,0.0,0.16456694725897328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07709332645026297,0.0,0.0,0.0,0.1180161659508034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09890548102434824,0.0,0.0,0.1465590760341646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12028002859575693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10847261713864703,0.10941290060825877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3999583549225007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16197513306800046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11734459466475752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10444280186860637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1358522187060027,0.0,0.0,0.0,0.0,0.0,0.0,0.08604266009777771,0.33919402000598503,0.0,0.0,0.0,0.0,0.0,0.0,0.3072276051781723,0.0,0.0,0.0,0.4870054988741784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32227345616270225,0.0,0.0,0.0,0.1613322658448572,0.0,0.0 fitness,ICC-u,2018/02/15,"Protein in Milk I'm looking at increasing my protein intake and I've done a good job so far, but then in the supermarket I noticed ""protein milk"" - normal milk with added protein apparently Then I read the nutritional information 4.6g protein per 100ml What is the point? I then had a look at the other milks Skim 3.6g Semi 3.6g Whole 3.5g I read a lot of fitness stuff that says ""drink whole milk"" - but it seems to contain less protein - is there a benefit to it? Also while researching this I found that most of the protein in Milk is casein (82%) - which I've read will slow down the digestion of other proteins in the system - is it bad that I am making my whey protein shakes with milk then? I thought it was a great way to get extra protein rather than water but now I'm wondering if I'm negating it's fast action I don't expect ""optimum milk"" to make a huge impact on anyones diet but it's nice to know the details behind what we're doing",2.1791145833333303,4.240435348958337,3.9345833333333333,85.85208333333334,78.32291666666666,6.3500000000000005,25.25,7.3871296695380915,1.2871125,745,28,148,10,18,250,113,192,0.026,0.858,0.116,0.9493,2,0,1,0,0,0,22,0,0,0,0,5,6,0,1,14,0,11,12,0,2,0,22,24,13,0,4,6,0,0,0,0,1,1,1,0,0,16,3,12,1,6,4,0,3,2,2,0,0,5,3,10,4,20,18,7,25,0,0,2,0,2,12,0,5,8,94,26,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13293688465218498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11623434122751415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13879804433355658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17011460442719206,0.0,0.16284556232720407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18226647279717348,0.0,0.0,0.08685015235874538,0.0,0.0,0.13942878838653744,0.0,0.18327304095559546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16496111681667822,0.0,0.0,0.0,0.09135759436232432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27918857704619604,0.0,0.0,0.1413257928259449,0.0,0.0,0.22192432879001145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16287355337074827,0.0,0.1892579625525448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15714440636421245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4988355108261848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13219556600251808,0.0,0.0,0.0,0.15133275190965606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19029760761333728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13197084519129285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13194842941841847,0.0,0.0,0.0,0.0,0.0,0.37118757363388666,0.0,0.0,0.18027315972033908,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AttainedAndDestroyed,2018/02/15,"I did weighted chin-ups for the first time, and now my hands want to die. How can improve my form or my grip strength so that this isn't so bad next time? I've been doing unweighted chin-ups for a while under Phrak's GSPL, and I got to the point where I can easily make 5/5/10. I decided to start doing this strapped to a 5kg weight, but I found it harder than I imagined. In particular, I found it hard to keep my hands closed tight long enough to do the reps. After doing just 5/5/5 I couldn't finish my next set of deadlifts due to poor grip strength, and for the rest of the day I couldn't hold things tight or make a proper handshake. What should I improve to prevent these things? ",6.590955734406439,5.059257471830988,6.115794768611671,87.34640845070425,65.83098591549296,9.241046277665996,29.440643863179073,7.447530270364453,1.4167714285714283,539,13,123,4,7,166,88,142,0.06,0.8029999999999999,0.138,0.8249,0,1,0,0,0,1,18,0,0,0,3,6,3,0,0,8,0,12,4,2,3,0,24,20,10,1,4,4,0,9,0,0,1,0,0,0,0,9,4,2,5,4,0,1,0,3,1,0,1,5,9,15,2,17,12,3,19,0,0,0,0,0,5,0,2,13,78,24,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15528495188444413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11994126648139727,0.0,0.0,0.0,0.19301715695322827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1921663381725724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15819390240631334,0.0,0.4078334186098281,0.0,0.0,0.0,0.0,0.0,0.0,0.1487446402875285,0.0,0.0,0.0,0.0,0.0,0.1666009278334179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16530695212389485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16458583310193042,0.0,0.0,0.0,0.0,0.0,0.0,0.2482852613926411,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3955822029659988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17581055769441176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13163710979259874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2471127735878348,0.0,0.0,0.0,0.21689205749932944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10969541304943918,0.0,0.0,0.4529453824102509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sturdy_Stiles,2018/02/15,"Is this too much cardio? Hey, guys, just wondering if I was overdoing it with the cardio here. My main goal is to look better but I also want some strength. I'm a 6'2, 22 year old male, and I've been lifting for just under 2 months using allpro's simple beginner routine (http://forum.bodybuilding.com/showthread.php?t=155009423). During this time I've gone from 54.5 kg to about 63 kg in weight. Now I'm looking to maybe add one day of running, one day of swimming, and two days of core workouts onto this. Also I bike somewhere above 14 km every day as a consequence of being a carless student. Cheers. Linked is a comprehensive overview of my workout: https://imgur.com/a/BO98v",5.401239669421487,8.138851107438022,4.888429752066116,79.60719008264465,70.98347107438016,6.7140495867768575,26.702479338842977,7.686295010490155,1.6880016528925623,548,19,90,7,11,166,91,121,0.0,0.875,0.125,0.9288,0,0,0,0,0,0,33,0,0,0,3,8,3,0,0,5,0,6,3,0,1,0,13,14,7,0,2,4,0,1,0,0,0,2,0,0,2,4,4,1,0,2,4,0,3,0,0,0,3,3,3,5,3,16,10,3,17,0,0,2,0,3,4,0,3,10,53,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3192911944737529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.176558235692011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5149843670462935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16819852682089734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19766701528657754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3352811166055942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20055712480985707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1593443168390023,0.0,0.14675245222852665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.209480148434614,0.0,0.2705515498862817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11640699467474812,0.0,0.0,0.0,0.0,0.0,0.0,0.1950114062067659,0.0,0.0,0.1724179072376053,0.0,0.0,0.11774809561876046,0.0,0.0,0.24309793233597246,0.0,0.0,0.0,0.0,0.0,0.0,0.2164923326180814,0.0,0.0,0.0,0.0,0.0,0.0,0.12855642976140966 fitness,Yellowjacket_99,2018/02/15,"Decent lifts, but subpar physique I have been working out for about 1.5 years, and at minimum workout at least every other day, usually I shoot for 6 days a week. I mostly train the big three lifts but I do work in abs and general hypertrophy training in there. I am 5’8” and weigh 160-165 lbs. My lifts are: 245 lbs bench, 285 lbs squat, and 385 lbs dead. The problem is, I feel like I’m fat. Don’t have abs, even though I work them every other day. I think I have decent bulk muscle but it just doesn’t look trim at all. What I hate the most is that my upper abdomen sticks out pretty far, I think that’s where I accumulate fat. Also, my thighs have begun to chafe which has never happened before. Sleep schedule is all over the place, sometimes I get as much as 10 hours and sometimes no sleep at all. On average I’d say 6, maybe 7. Diet is ok, I try to eat breakfast most days and I usually have cereal or eggs. Rest of the day really depends, I don’t count calories or anything. Maybe I should start. Anyway, what are some tips as to how I can look more lean/built without losing strength progress? ",2.2246412556053805,4.115818672645744,3.3100695067264567,91.19039573991031,77.52017937219729,6.0743497757847535,21.912331838565024,6.961326702584282,0.4973069058295967,856,24,182,9,20,275,142,223,0.12,0.82,0.06,-0.9368,0,0,0,2,0,0,33,0,0,1,6,9,6,1,0,6,1,20,11,6,2,4,31,30,17,1,2,7,0,1,1,0,1,2,1,0,0,8,8,7,0,3,1,0,0,6,3,0,1,1,4,22,3,21,28,11,29,0,1,2,0,2,15,0,7,15,110,30,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1057441291887324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10881386476424364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11251782689515367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42638643330639536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1353041041576743,0.0,0.0,0.0,0.0,0.0,0.08733654068569023,0.0,0.2228186314855047,0.0,0.0,0.0,0.0,0.0,0.06685936367265867,0.09446500081326906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06908461677218426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11693038197077645,0.0,0.0,0.13054955916649366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13021972460328562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06460080470046575,0.0,0.0,0.0,0.2220794705429866,0.1479313313837721,0.0,0.0,0.0,0.0,0.0,0.0,0.26568522881526097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09720412298117584,0.0,0.10198377916075828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13815200503257144,0.0,0.0,0.0,0.0,0.13452525157964368,0.0,0.126526067637413,0.0,0.0,0.0,0.0,0.0,0.0,0.08470980054556489,0.0,0.0,0.0,0.0,0.0,0.0,0.1051544501446846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2646506043316464,0.0,0.0,0.0,0.26155732121312275,0.0,0.09359293824687764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1694550427274059,0.12991511438376724,0.0,0.0,0.0,0.0,0.0,0.0,0.08977535941872336,0.0,0.0,0.0,0.0,0.0,0.29126490308590725,0.0,0.0,0.0,0.10606677550147,0.0,0.0,0.0,0.0,0.0,0.0,0.1274648156829532,0.0,0.2887946238668453,0.0,0.0,0.0,0.0,0.0,0.0851516606283998 fitness,Qabbala,2018/02/15,"Feel weird after deadlift So about a week ago I did a workout with squats, deadlifts, and overhead presses. Decided to go heavier than normal on the DLs and really pushed myself. Usually after DLs I feel great but this time I felt anxious and odd. The next day I felt odd as well and developed a pretty bad headache. That lasted for another day. It's been almost a week and I still feel a bit off. My heartrate seems to increase randomly and I still feel a little lightheaded. Anyone know what could have caused this? Starting to freak out a little ",3.043041958041957,5.719916730769235,3.6415034965035,85.79440559440562,78.80769230769229,6.4741258741258765,25.8006993006993,7.686295010490155,1.6758000000000008,436,17,78,7,11,137,73,104,0.166,0.722,0.112,-0.7096,0,0,0,0,0,0,10,0,0,0,0,6,5,0,0,9,0,4,0,0,1,0,23,14,9,0,2,1,0,7,0,0,0,0,0,0,0,5,8,0,0,9,1,0,3,0,3,1,0,4,7,8,2,13,9,2,22,0,0,0,0,0,5,0,3,14,50,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.14661936645300344,0.0,0.16562674531872065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17343897846946446,0.0,0.18685778330734548,0.0,0.11565329747848355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1381042069083517,0.0,0.0,0.0,0.0,0.0,0.0,0.1805767280992799,0.0,0.0,0.0,0.0,0.0,0.0,0.16991396450364704,0.0,0.0,0.0,0.0,0.0,0.13206046436408048,0.0,0.0,0.2133419018646841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33452996364773474,0.0,0.3176247421818352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09400207169804953,0.0,0.0,0.18235687750778412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09090090696193892,0.13482514108163687,0.0,0.0,0.0,0.0,0.0,0.0,0.33155358347386066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17590747121566602,0.0,0.16205936490399184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1682738402244318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10596109856749636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1505762547454609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1170727647914198,0.0,0.2641813544066086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09644754762829713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1821675231577084,0.0,0.0,0.0,0.26535187147802114,0.0,0.1487167419898914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,eyelyklaer,2018/02/15,"More reps, less weight or less reps more weights For example 25 lbs, 3 sets of 10 reps or 20 lbs, 3 sets of 15 reps What’s more efficient? ",0.2119999999999997,2.0159415333333364,1.6833333333333336,100.80500000000002,83.66666666666666,6.666666666666668,20.0,7.793537801064563,0.3320000000000003,106,3,28,2,3,34,19,30,0.0,0.894,0.106,0.4754,0,0,0,0,0,0,4,0,0,0,0,0,0,0,0,0,0,0,2,0,0,0,2,0,2,0,0,2,0,2,0,0,0,0,0,0,0,1,0,2,0,0,0,0,0,0,0,0,0,0,2,0,0,3,0,5,2,0,0,0,0,0,0,0,2,0,11,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,1.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RiffRaff0625,2018/02/15,"Biking as alternative for Leg Training First time posting here buddies. I have been a gym goer for the past 4 years and I know it was a mistake to neglect leg days. Now I'm thinking, is regular biking okay or sufficient to train my lower body? Is too much of it can burn my muscle mass overall? Thanks in advance.",2.5006989247311817,4.760478532258071,4.046451612903226,84.4563440860215,78.19354838709677,6.068817204301076,28.075268817204304,7.1686216300943375,1.6640236559139794,247,11,46,3,6,82,52,62,0.125,0.8,0.075,-0.4871,1,0,0,0,0,0,6,0,0,0,2,3,4,0,0,3,1,6,3,3,0,0,6,10,3,0,1,1,0,0,0,0,0,0,0,0,0,2,1,0,1,2,3,0,1,0,2,0,1,2,0,4,2,7,8,1,10,0,1,0,0,0,2,0,1,6,29,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4181310799897693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24276749188628785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3201928581006049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2068771769676601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2767208252166543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35934692829364656,0.0,0.0,0.0,0.0,0.0,0.0,0.3605177906771414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34656800084198064,0.0,0.0,0.0,0.2412024193136954,0.0,0.0,0.21950052035399906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24240985953057206 fitness,tastehbacon,2018/02/15,"Warming up for a normal workout vs warming up for a competition? Personally I have never really thought about this question, but I must answer it in a paper for my resist and flex class and I am curious what thoughts you guys have on the topic? Outside of maybe a breathing exercise to calm your nerves i can't think of any reason to warm-up differently than you normally do.",7.260416666666668,7.136501986111117,8.146666666666668,68.71500000000002,63.861111111111114,11.088888888888887,37.444444444444436,10.686352973137794,4.1761277777777766,301,14,52,7,4,102,56,72,0.024,0.845,0.131,0.7399,1,0,0,0,0,0,5,0,3,0,0,1,3,0,0,5,0,6,2,1,1,2,14,9,3,0,3,2,0,2,0,0,1,1,0,0,2,3,2,0,0,6,2,0,0,2,0,0,0,2,2,8,3,13,6,0,5,0,0,0,0,6,4,0,1,1,39,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17923609488476885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2753737172489516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2609749473269805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2647906885598492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2032808163730452,0.0,0.0,0.0,0.5164837119712614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2301384600159601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29525782581765103,0.0,0.0,0.0,0.16884917926561982,0.27099303606444186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16888450157282936,0.0,0.4184890093312421,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,interstellartortise,2018/02/15,"Can I eat back my exercise calories if I'm already at a deficit? Hi, I'm currently trying to lose 15 pounds. I eat 1400-1600 calories a day and burn roughly 400-500 calories. Today I ate 1440 calories, burnt 400, and then ate 300 of them back making for a total of 1340 cals for today. Will I gain weight??? I'm 5'7, female and 157 lbs. My bmr is 1550 cals (rounded)",0.6726315789473674,2.747354421052634,2.5544736842105285,93.66881578947368,83.73684210526315,4.852631578947369,22.657894736842106,5.985473137389443,0.3045842105263161,280,10,61,2,8,93,52,76,0.09,0.862,0.048,-0.4515,1,0,0,0,0,0,16,0,0,1,2,2,1,0,0,3,0,3,6,0,1,1,6,9,5,0,1,1,0,3,0,0,1,1,0,0,0,0,3,5,0,0,1,0,0,0,1,0,0,2,3,7,0,6,6,1,8,0,1,1,0,2,1,0,1,7,27,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2810052306093962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3916099826395126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1642238722927706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5211273667778856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2848807346528647,0.0,0.0,0.0,0.0,0.16997639034204426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4827441766041149,0.0,0.0,0.17288609590474127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3100869568026369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sweetparamour2,2018/02/15,What was your experience of the early stages of weight lifting and water weight? I am a 25F who had recently started lifting weights (3 weeks ago) and feels like a balloon due to water weight. How long did this last for you? Did it go away? Are there any personal tips to help it go? ,2.7576785714285705,4.761886553571427,3.5280000000000022,89.71700000000001,76.32142857142857,6.622857142857143,25.485714285714288,7.554174236665415,1.2010328571428577,221,8,46,3,5,70,45,56,0.0,0.892,0.108,0.7319,0,0,0,0,0,0,7,0,2,0,0,2,1,0,0,3,0,6,6,0,1,0,4,10,3,0,0,0,0,5,1,0,0,0,0,0,1,5,2,6,0,1,0,0,2,0,0,0,0,4,5,3,1,6,6,0,12,0,0,0,0,5,1,0,0,9,27,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.15227192751564506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11681577055589625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16139224617844794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16803305396128984,0.0,0.0,0.08685674274944284,0.12271912001189632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19525219613486672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11514000046176635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14002300382773938,0.0,0.0,0.0,0.0,0.0,0.08392265745672822,0.0,0.0,0.15201921765139298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14999100241832058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16961127124420852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12158622687876212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13779094098320702,0.8367233239348562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Leafs3416,2018/02/15,TDEE on StrongLifts 5x5 Hey guys I'm starting 5 x 5 and only want to gain a little bit of mass. Would the classic 5 x 5 which is 3 days a week be classified as light exercise or moderate exercise in a TDEE calculator like this one: https://www.muscleandstrength.com/tools/bmr-calculator,9.13453333333333,10.17685592,9.554000000000002,56.25033333333334,59.8,11.466666666666667,34.66666666666667,11.20814326018867,3.9522666666666666,236,9,40,6,3,79,42,50,0.0,0.833,0.16699999999999998,0.7351,0,0,0,0,0,0,10,0,0,0,1,0,1,0,0,4,0,3,2,0,0,0,4,6,3,0,2,1,0,0,1,0,1,2,0,0,1,2,1,0,0,0,2,0,0,0,0,0,1,0,1,0,1,5,4,1,7,0,0,0,0,2,4,0,1,4,17,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4166470008438965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2461232532615812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37787903461128425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18644777336019666,0.3824989178491527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2586060156151836,0.2902509096164905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2701234917936388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.225098439591584,0.0,0.30612488824929995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2711028298813134,0.0,0.0,0.0 fitness,theboldmind,2018/02/15,"Preworkout meal and diet Guys I want to know how many hours in advance should I eat before working out. I am having gas issues with high calorie diet and don’t know how to stop it. I’m 5 ‘4 55kgs. It’s so difficult for me to put on lean mass. The max I’ve gone is to 56kgs, more than that is too difficult. Any help on calorie in take in such a way that it doesn’t affect the digestive tract? Lifting since a year. I am in great shape but not big. I know eat big to get big, but food doesn’t digest so fast lol. Can eat more than 4 meals a day hahah :) ",0.07720385674931053,1.8201018925619827,2.1904338842975237,97.31777203856753,83.79338842975207,5.355647382920111,17.521349862258955,6.42735559955562,-0.3952650137741052,423,9,104,4,12,142,80,121,0.05,0.8340000000000001,0.116,0.8328,0,0,0,0,0,0,13,0,0,0,2,6,3,0,0,5,1,10,10,0,3,0,16,18,8,0,2,3,0,0,0,0,1,2,0,0,1,5,4,10,1,3,0,0,3,4,2,0,0,1,0,6,1,16,16,2,22,0,0,0,0,2,13,0,0,5,55,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13036760623075871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1631288778630721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1236354137307033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5884935913864591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2318133495815964,0.0,0.0,0.0,0.10015920430233792,0.0,0.0,0.0,0.0,0.21135808577926835,0.0,0.1898204666369797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12849742950098,0.20254939403879207,0.0,0.0,0.1887931729250916,0.0,0.0,0.0,0.0,0.200092718920254,0.0,0.0,0.0,0.0,0.3160721211118785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19436121438683804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19271888738842044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15858234269927796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1602759708627506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14414010685569892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11307399175104832,0.15216841122974978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13956527074945252,0.0,0.0,0.0,0.0,0.0,0.12345328051377688 fitness,imdewolf,2018/02/15,"Do i have too much volume in my PPL split? Im 19, a intermediate lifter with about 5 years of experience lifting through sports training and regular gym going. I do PPL 3 days on 1 day off. I am wondering if I am doing too many exercises in my push routine mainly because I see a lot of programs have less sets/exercises than I do. Push: Barbell bench 4x5 Incline dumbell 4x8 cable flys 4x12 bench machine one arm at a time press 3x10 each arm Seated military press 4x8 Front raises x side raises super set 3x15 each side cable raises 3x10 tricep pulldown supersetted with above head pullover 3x12 each Pull: deadlift 4x5 lat pulldown 4x10 plated row 4x10 each arm pulldown machine 3x10 barbell row 3x8 lat pullover 3x12 cable curls superseted with hammer curls 3x12 each concentration curls 3x10 each arm My leg routine is normal I have noticed but mainly those lifts. I have not experienced abnormal fatigue as I have been gaining strength in my bench and deadlift. Maybe im just paranoid",3.461418581418581,6.532824252747254,4.03966033966034,80.83488511488513,81.19780219780219,5.946453546453547,28.6023976023976,7.348242739294969,2.0491340659340658,802,37,132,12,22,253,113,182,0.014,0.913,0.073,0.8767,0,0,0,0,0,0,10,0,0,0,3,6,3,0,0,3,0,13,9,7,0,0,18,16,5,0,2,4,0,2,0,0,0,2,0,0,0,1,11,0,0,1,3,0,5,1,1,0,1,1,4,13,2,15,15,11,18,0,1,1,0,0,8,0,3,4,65,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1452356335654778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30730444473068963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2330552514776615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1354035667359234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2445143208978887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5147040533652104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2025525295383405,0.0,0.0,0.0,0.2415491777882775,0.2393552108386096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17514194111799308,0.0,0.0,0.0,0.0,0.0,0.2334354513105304,0.0,0.2712504086037783,0.0,0.0,0.16144508285890818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18985524672491735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13892610786018725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2583731092469095,0.0,0.0,0.0,0.0,0.0,0.0,0.15342586995786833 fitness,DelcoreXD,2018/02/16,"Getting Different Caloric Needs With MyFitnessPal Vs. 3-Suns TDEE Estimates Simply put, MyFitnessPal and 3-Suns are spitting me out two different numbers based on my fitness goals, and I don't know which one to go with. As a freshman college student in Army ROTC, I'm pretty active as it is. The battalion works out 3-5 times a week, I go to the weightroom about 5 times a week, and I run around 3 times a week. Right now, I'm looking to lose fat, or around 0.5 lbs a week. However, the numbers I'm getting are a bit concerning for two reasons. - A. MyFitnessPal places me as an active male, 138 pounds, 5 ft 5, at a caloric need of 2,260 calories a day. This is with a goal of losing 0.5 pounds per week. The ""Active"" activity level was factored. - B. 3-Suns Spreadsheet places my TDEE at ~1800 Cal/Day and a 1550 Cal/Day plan under a 250 Cal deficit. Again, with the goal of losing 0.5 lbs per week. Activity level is not factored. As someone who has never really cut/engaged in fat loss before, I'm a bit concerned how 3-Suns estimate places me at such a low estimate. Furthermore, I'd like to know how I should be factoring my activity level into the equation since it can be so random with the Army's routines. Nevertheless, I'd like to have this double-check since I'm no expert in this subject. Thanks. ",5.1031079203334855,6.016137212598423,6.0323344140805935,78.425611394164,68.60629921259843,8.811116257526633,31.476609541454376,9.007467420416297,2.654385178323297,1028,42,193,18,17,340,137,254,0.071,0.852,0.077,0.34,3,0,0,0,0,0,51,0,0,0,9,9,8,0,0,22,0,13,3,3,3,1,27,28,12,0,3,3,0,0,2,0,1,2,0,0,1,7,14,2,0,3,0,0,4,4,5,0,3,1,1,10,3,32,24,2,39,0,5,1,0,2,22,0,2,15,101,17,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19257072055658628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09203622138526972,0.0,0.0,0.0,0.2361654848068083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20926281952475145,0.0,0.0,0.0,0.0,0.2260084267685817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11301830579230875,0.0,0.12293967815835477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.118883850582574,0.0,0.0,0.0,0.0,0.0,0.0,0.10568305711447627,0.0,0.0,0.0,0.09082718658912424,0.363010230665261,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16039858737377774,0.08341968500060222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07329203729777857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3390126401528725,0.0,0.0,0.0,0.0,0.11003763739438582,0.0,0.0,0.0,0.10873070677094827,0.0,0.0,0.0,0.0,0.06929008648361529,0.11120652754742737,0.0,0.0,0.0,0.09236807686953397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17894219333399142,0.0,0.0,0.0,0.09164364463487623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09957922626535108,0.0,0.0,0.0,0.0,0.0,0.0,0.18920695443829472,0.0,0.0,0.0,0.0,0.0,0.0,0.2113132711781704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5205567242658218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07874179191726967,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TeRou1,2018/02/16,"I'm having a hard time meeting my carb goals I tried googling this, but it just came up with a lot of info on low carb and keto diets. I'm on a pretty simple diet, with protein making up 33 percent of my diet, fat 30 percent and carbs 37 percent. I always make my protein goals, but I regularly go over my fat goals and under my carb goals, often 50 grams or more. My diet is made up of a lot of foods that are rich in fat and protein. Mozzarella, Parm, goats cheese, avocado, nuts, fish. But I also eat a lot of chicken breast, fat free Greek yogurt and pork loin. I'm transitioning from loosing weight to a clean bulk so my calories are restricted. I don't physically feel any negative effects yet, but I am concerned it could effect me if it is ongoing. What are your thoughts on what I should be eating or if I should even worry about changing and just bulk on a semi-low carb diet? ",5.625,5.094887055555559,6.704444444444442,79.055,67.33333333333333,8.977777777777778,30.777777777777786,8.238735603445708,2.1267111111111108,690,23,139,8,10,233,108,180,0.103,0.805,0.092,0.0258,0,0,0,0,0,0,22,0,1,0,6,8,3,0,0,7,0,12,14,5,5,0,35,22,16,0,5,10,0,3,0,0,2,4,0,1,0,7,9,13,1,5,0,2,2,2,1,0,0,3,3,17,3,20,15,7,15,0,1,0,1,2,11,0,8,2,89,24,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15537736576724553,0.16166871795536156,0.0,0.0,0.13212702835414622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2222213251488584,0.0,0.0,0.20553798291496886,0.0,0.0,0.0,0.0,0.15512847247742556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.397623876480068,0.0,0.0,0.0,0.0,0.0,0.12832978748868812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0982412156970972,0.0,0.0,0.0,0.0,0.0,0.23494186860209976,0.0,0.0,0.0,0.0,0.0,0.11042213021475766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17404984792426034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4955471040648134,0.0,0.18384630083574013,0.2593863824722126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1976675147829224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1542482535042844,0.11329477606956664,0.0,0.0,0.0,0.0,0.1319133172149216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2365985470540905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1973156538972577,0.0,0.0,0.0,0.0,0.0 fitness,Olympicrunner98,2018/02/16,"How many sets per week per group of muscles to grow? (I’m looking for numbers for body building) Okay so I’ve heard many times that for example...it takes 20 sets to grow let’s say shoulders per week. I’m looking for a range for all the muscle groups. Most people just train everything with the same amount of sets and reps..but I’m looking to get out of that “most people” range and looking for specific numbers (of course each one won’t be dead exact. I’m sure for each muscle group it differs by a few per person) ",2.615333333333332,4.398567295238101,3.2323809523809537,92.66761904761907,76.04761904761905,5.80952380952381,24.04761904761905,6.42735559955562,0.5560476190476198,406,13,86,3,9,127,64,105,0.043,0.915,0.042,-0.2732,0,0,0,0,0,1,13,0,0,0,0,3,2,0,0,4,1,3,2,2,1,3,14,14,4,1,0,1,0,0,0,0,1,0,4,0,1,3,6,0,0,0,0,0,2,1,0,0,1,1,8,0,2,17,10,8,9,0,0,4,0,6,1,0,2,3,40,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2099544784517878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1974817844561544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1698756462760369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09875320590116654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19328195442454293,0.0,0.0,0.0,0.0,0.0,0.6349042871084947,0.0,0.0,0.0,0.0,0.0,0.0,0.3832656850109614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12808232435344222,0.0,0.0,0.0,0.0,0.0,0.0,0.2620801809145445,0.1650417266033263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1503133338758429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17814560871676816,0.0,0.14211672057587146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11021691396857533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3032349200086125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,The-Archivists,2018/02/16,"Modified PHUL: I swapped around the target areas to better fit my schedule and body image desires - are there any major issues? Hey Fitness! I've been lifting consistently for about 8 months now. I started with Stronglifts (despite being unbalanced, it's a good way to get aquanted with lifting) and then moved on to nSuns 531, which I ran for about four months. I saw substantial strength gains, but with my current schedule I was having trouble fitting in five days of lifting. I also wanted to devote a little more time to hypertrophy and bodybuilding, since I felt fairly accomplished in terms of power. So, I recently decided to switch over to PHUL. The normal PHUL routine is Power Upper, Power Lower, Hyper Upper, Hyper Lower. I'm not a huge fan of certain parts of the standard workout (such as having deadlifts and squats in the same day) and I also didn't love the idea of having individual upper/lower hypertrophy days. A lot of the complaints I see for PHUL are that there's too little delt/shoulder work and too much leg/quad work. I know that some modifications are usual in these types of workouts but I went so far as to modify the target muscle groups for the hypertrophy days. So, to adjust, I split the hypertrophy days into things that target my body image goals. So instead of the normal PHUL routine, I'm working Power Upper, Power Lower, Hyper (Tris/Chest/Shoulders), Hyper (Back/Bis/Legs). I also took a page from the nSuns playbook and changed deadlifts to sumos on Power Lower days, and do deadlifts exclusively on the second hypertrophy day. I added some additional rear deltoid work and swapped a couple minor exercises for personal preference. Here is a link to my modified PHUL: https://imgur.com/a/97TLC Are these reasonable changes? I really appreciate any feedback! Are there huge drawbacks to what I've modified here? Any muscle groups that will see severe underdevelopment? Thank you so much for your time! Cheers!",6.877761627906972,8.798861159883721,6.893260465116281,70.14941395348839,65.30813953488372,8.759813953488374,32.07395348837209,9.174902378510234,3.1516313023255815,1565,63,234,28,25,499,183,344,0.102,0.8029999999999999,0.095,-0.7445,12,0,0,0,0,0,60,0,2,0,15,21,9,0,0,19,0,16,4,2,1,1,36,31,22,0,5,3,0,1,0,0,1,1,0,0,1,10,15,0,0,8,3,0,4,2,1,0,3,8,4,22,8,44,21,11,47,0,0,3,1,7,22,0,3,20,153,32,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25619414244658595,0.0,0.0,0.0,0.21785779773042108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09506365142199387,0.0,0.0,0.0,0.08211311350953616,0.0,0.0,0.0,0.0,0.0,0.0,0.0944450010270386,0.0,0.2372340177470209,0.0,0.0,0.0,0.0,0.0,0.0,0.2259343545656549,0.0,0.0,0.0,0.0,0.0,0.11815850685471935,0.0,0.4820844128110778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10253289337153168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.055792141168144405,0.0,0.0,0.08956841678794959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12055026194190713,0.0,0.11145856537576417,0.0,0.0,0.0,0.0,0.058687701322513865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21405856475634946,0.0,0.0,0.0,0.0,0.0,0.09078704377484123,0.09638002605502732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17047377154090232,0.11349837514937745,0.15700242412504778,0.0,0.0,0.0,0.0,0.0,0.20925845344940414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11564062176322078,0.0,0.0,0.09324285956349193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06841090493341799,0.10979549269030786,0.10543992432893663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17019186711302695,0.0,0.0,0.1206396519357082,0.0,0.08833585003277275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07558485039050933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0983157234620154,0.0,0.0,0.07094497156101512,0.0,0.0,0.0,0.1245374783965235,0.0,0.0,0.0,0.11864501165393235,0.0,0.0,0.0,0.0,0.0,0.0,0.11761151287762328,0.0,0.06298612448214932,0.0847630683550097,0.0,0.0,0.0,0.09899322414366442,0.0,0.0,0.0,0.0,0.0,0.3109707327274361,0.0,0.0,0.0,0.0,0.0,0.0 fitness,FrogDuckAndToucan,2018/02/16,"Sled workout? So the gym I go to just got a sled. It’s a small gym so it doesn’t really have a dedicated area, but there’s still space for it. I’ve only used a sled during high school track where I had a very different outlook to working out. So my question is pretty much “what are the best ways I can utilize the sled? Is it something on its own, more of a supplement to normal leg day, or something else entirely?” I’m trying to add more to my leg workouts overall since I don’t run as much as I used to. Thanks in advance!",0.8187662337662331,2.7127596428571468,2.9201948051948072,92.26116883116885,82.03571428571428,5.858441558441559,22.68181818181818,6.980632752743323,0.6264178571428571,408,14,92,5,11,138,75,112,0.0,0.843,0.157,0.9579,1,0,2,0,0,0,11,0,0,0,3,7,2,0,0,9,0,8,2,2,2,0,9,14,7,0,1,3,0,0,0,0,0,0,0,0,0,6,2,0,0,1,4,0,3,2,0,0,0,2,0,7,2,13,12,6,14,0,0,0,0,1,8,0,2,2,58,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2205748989765259,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1355511433775311,0.0,0.0,0.0,0.0,0.2195973039860625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17558156937973932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11945227999897708,0.0,0.1681031612700308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22207069256214285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3090185095462536,0.0,0.0,0.0,0.0,0.0,0.20593546805170795,0.0,0.0,0.0,0.0,0.0,0.15985422808900088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21383245619903754,0.0,0.0,0.0,0.0,0.2354539248628655,0.0,0.0,0.0,0.13464910492335902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21271719609735035,0.0,0.0,0.0,0.0,0.0,0.17386618626274986,0.0,0.0,0.0,0.0,0.32361946910716805,0.0,0.0,0.0,0.0,0.16785302997605106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1935089760461008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14270098279126267,0.0,0.0,0.0,0.0,0.3630625853575484,0.0,0.17342362221537774,0.0,0.16683409312693204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15301628760744693,0.0,0.0,0.0,0.0,0.0,0.0 fitness,FlyingPasta,2018/02/16,"Discussion on immediate changes vs easing in when it comes to fitness What are your opinions on implementing lasting change? Obviously everyone is different, but I've heard success on making a complete turnaround in your habits on a dime, and I've heard it suggested to slowly make small changes and build up. This also leads to discussion on whether willpower is a limited resource, and if so how you should allocate and take advantage of it. Thoughts?",8.529493670886076,9.865126000000004,7.898582278481019,66.57521518987343,61.151898734177216,11.88962025316456,44.91392405063291,11.602472056035307,5.919165063291137,370,23,56,11,5,116,58,79,0.029,0.838,0.133,0.8229,2,0,0,0,0,0,7,0,3,0,4,4,2,0,0,3,0,4,0,0,4,1,18,11,11,0,2,4,0,0,0,0,1,0,2,0,0,5,5,0,1,1,0,1,2,0,0,0,0,3,2,3,2,12,7,0,14,0,0,0,0,8,10,0,2,2,38,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18745485844550527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7439132457081916,0.2019205140867359,0.245770840811232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2449049866505771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2239855337875472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1910726496591306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31293642654399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17624457694317194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1860926421511479,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,new_grass,2018/02/16,"5/3/1 routine critique Hey all, Relatively beginner lifter here, looking for some feedback on my current implementation of 5/3/1. I wanted to make sure I was filling in the various elements of template correctly. 6'2"", 175lb, current estimated 1RMs are Bench, 184; Squat, 241; OHP: 114; and Deadlift, 273. Long-term goal is a one-plate 1RM OHP, two-plate bench, three-plate squat, and four-plate deadlift. I'm currently doing a four workout / three-day/week version of the program: that is, I workout Tuesday, Thursday, and Saturday, in the following weekly pattern: ABC, DAB, CDA, BCD ... I'm using the 'five-forward, three-back' progression--deload after every fifth cycle--instead of the standard week-four deload. I'm also incorporating joker sets and FSL (5x5), following the simplest strength template for main assistance lifts and a modified triumvirate for secondary assistance. Workout A: Bench 5/3/1 sets/reps, joker sets, FSL (5x5) Incline bench 3x10/8/5 DB Bench Press 5x12 DB Row 5x12 Workout B Squat 5/3/1 sets/reps, joker sets, FSL 5x5 RDL 3x10/8/5 Leg curl 5x12 Leg press 5x12 Workout C OHP 5/3/1 sets, joker sets, FSL (5x5) Close-grip bench 3x10/8/5 Push-ups 5x12 Lat pulldown 5x12 (Plan to gradually replace sets of pushups/lat pulldowns with sets of chins/dips) Workout D Deadlift 5/3/1 sets/reps, joker sets, FSL Front squat 3x10/8/5 Back extensions 5x12 Hanging leg raise 5x12 Thoughts? ",4.3197698504027615,7.7420382995780574,3.6412888377445363,81.7479861910242,83.7257383966245,6.079478327579594,32.07633294975067,7.463857097105799,2.7603147679324893,1115,59,170,19,33,330,134,237,0.0,0.939,0.061,0.8402,3,0,0,0,0,0,95,0,0,0,3,3,2,0,0,10,0,5,3,3,2,3,15,15,6,0,1,0,0,2,0,0,0,0,0,0,0,1,6,0,0,1,6,0,5,0,0,0,1,2,3,4,2,16,13,5,26,0,0,1,0,1,3,0,1,10,49,5,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20067288918364676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38590755207275296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1618325256196293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2114238345295626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2220698666394964,0.21072247378715167,0.0,0.0,0.0,0.0,0.0,0.16750127835082065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17004027085143034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23650357463534036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19921461874057256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2451273507355957,0.0,0.0,0.2167275527243673,0.0,0.0,0.14800815652077962,0.0,0.6038555459173771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AquaticPianist,2018/02/16,"I need help to prepare for the US Air Force Academy in the summer. I’ve been a competitive swimmer for ten years now. I’m good enough to qualify for and compete at national level meets, and I was recruited by many colleges for men’s swimming. I’ve committed to and been appointed to the US Air Force Academy, and I’m looking forward to the experience very much. Serving in the military has been a dream for me since as long as I can remember. I have one concern though...I don’t think I’m prepared physically. I’m 6’3” tall, and weight 165 lbs on a good day, which I think is really light and skinny. My swim team doesn’t lift, and the dry land workouts we do are infrequent and way too easy. The best comparison I can draw for my teams dry land difficulty is physical therapy for people recuperating from a surgery. I can swim 5 miles in a single practice, yet struggle to run a single mile. If I try to do 20 push-ups, by the end my form is almost gone and I’m breathing heavily. I also know next to nothing about fitness in general. My coaches are very strict about doing exactly as they say and nothing more, so there was no need to understand how my body reacts and adapts to different workouts if I had no control over what my body was doing. But now that I am going to attend the Air Force Academy, I’m worried. I’ve heard horror stories during my official visit there from cadets about the dry land workouts they are put through. One cadet told me about the time his entire flight had to hold a plank position for an hour straight, and every time someone’s knees touched the ground, they had to do push-ups. By the end of the hour they had done 600 push-ups. I want to be prepared for the Academy, but I have very little control over my physical regimen. I have 8 swimming practices a week, four of them in the mornings before I have to get ready to leave for school immediately afterward. My practices are two hours long or more, and by the end of the day I am exhausted, and wonder if working out any more would do more harm than good. I am not prepared for the Academy, and I have no idea how I could prepare. I believe the military is far more important than swimming will ever be, and I want the military to be my first priority. But I also have to keep swimming for the Air Force men’s swimming team. My family also has no gym equipment at home, and my parents refuse to let me go to a gym, even on my dime. I also have around four months until I leave for the Academy. How do I prepare for one of the most physically demanding times of my life when I already work out almost 20 hours a week leaving me exhausted, can’t go to a gym, have no equipment, know nothing about fitness in general, and have little to no time at home for extra dry land?",5.745835980036301,5.658802918330308,6.630212681488207,78.1957182962795,67.00362976406534,10.081692377495463,33.73417649727767,9.827888789773867,3.1215067604355715,2172,91,433,44,32,724,245,551,0.087,0.85,0.063,-0.9459,2,0,0,0,0,0,55,3,0,5,10,23,8,0,1,36,0,53,9,5,6,3,61,78,38,0,9,8,1,2,0,0,2,3,2,2,2,3,22,2,5,8,18,1,16,10,4,0,8,14,6,53,4,76,57,13,82,0,0,1,0,22,37,0,8,30,291,56,9,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1575051064936308,0.0,0.0867877556460131,0.2515725342917084,0.0,0.0,0.0,0.05348193928914592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07001156470304754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06692190640316359,0.08860704809353835,0.08253406690700907,0.0,0.0,0.17471583023389745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17641622879191646,0.06279238737450395,0.0,0.0,0.1014402562463224,0.0,0.0,0.0,0.0,0.08216827328894445,0.0,0.0,0.0,0.08048210673010678,0.0,0.0,0.0,0.0,0.0,0.0,0.20897089098760915,0.08126228427463952,0.0,0.05194490475531565,0.07113975955814651,0.06626260039241927,0.0,0.0,0.07693082490285283,0.07414039736550779,0.0,0.0,0.0,0.0,0.0,0.0,0.0668962003965126,0.0,0.0,0.0,0.0,0.04108926012083933,0.0,0.13408890833058335,0.1978934612808776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05271471895570698,0.0,0.15777658989088034,0.0,0.3098016540922786,0.0,0.0,0.08878169876359815,0.0,0.0,0.0,0.06990412922372825,0.0,0.0,0.08644350889016438,0.0,0.0,0.2498240996190623,0.0,0.08042080689474046,0.05554995658764013,0.0,0.15764779526671288,0.0,0.13919837245476932,0.06604278607153763,0.0,0.0,0.0,0.0,0.0,0.0,0.07973464396977638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06277444274377578,0.0,0.0578138184823763,0.11662994297097035,0.0,0.0,0.08364085442098328,0.0,0.0,0.22638871513472344,0.0,0.0,0.0,0.15987758253157028,0.0,0.0,0.0,0.08732701448363606,0.0,0.0,0.054523195616007575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07906089659217383,0.0,0.0,0.0,0.0,0.050382606027606455,0.0,0.0,0.0,0.08909052424907189,0.0,0.0,0.06254241185279961,0.0,0.07959389475607775,0.0,0.0,0.0,0.0,0.0,0.06505673817129776,0.0,0.0,0.0,0.06663645373952244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0822178172792547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08993849184127227,0.0,0.0,0.10078629157595284,0.0772692413731751,0.0,0.18343633126415665,0.0,0.0,0.07514957047111606,0.0,0.0533954340046799,0.0,0.07682566028180711,0.08187320204436054,0.18920277613975828,0.0,0.0,0.19467342257338785,0.09277483167569484,0.06242549024571367,0.1261700659969015,0.09576957331947683,0.0,0.0,0.0,0.0,0.0,0.0,0.08528817222977217,0.11451036883937715,0.07986877442097645,0.0,0.05586782266167197,0.0,0.0,0.050645409886539185 fitness,retiredsouthpaw,2018/02/16,"Body not responding to a 6 day split like it used to should I move to 3 Last year I cut on PPLPPL with EC stack and was able to cut 20 pounds. However I am trying to do the same thing now and my body just does not heal and I’m unable to workout 6 days in a row. This workout was my favorite so I’ve been stubborn with giving it up. I’m unable to take EC stack anymore since I’m on vyvanse but that had more of an effect on cardio then lifting for me. Should I drop to a 3 day? I’m 510 200. 1900kcal. I’m 21. Should I just say fuck it and run a cycle lol Lifts Squat 315 Bench 185 OHP 135 Dead 365",-1.5337500000000013,0.34528312500000524,1.0652941176470598,101.67382352941178,92.75,3.788235294117648,15.352941176470587,5.0885558068054335,-1.136370588235294,459,10,118,2,17,156,89,136,0.13699999999999998,0.795,0.068,-0.8829,1,0,0,0,0,0,8,0,0,0,1,4,5,4,0,6,1,9,5,2,2,0,18,18,7,1,3,5,0,0,1,0,3,2,1,0,0,6,6,0,1,1,2,0,2,2,4,0,0,4,1,8,1,17,11,2,15,0,0,0,1,3,5,1,0,8,60,14,0,0.2283336562450181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22644563191135805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5072544359001713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4417689561178688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1998163212933716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2110907858790005,0.0,0.21903844905841785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18612240512682496,0.0,0.0,0.0,0.0,0.0,0.11155229086284277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2426825410990471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1815800880879365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18887995998077706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1716784930221194,0.0,0.0,0.0,0.0,0.0,0.15169473531199906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15502356437552975,0.0,0.0,0.0,0.0,0.1972069672282884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14703938840880793 fitness,Nootey,2018/02/16,"Calf cramps So ive been getting calf cramps at random occassions, like trying to fit my foot in my shoe, while doing weighted dips when i push myself up... Im running nsuns so i have 2 leg days a week, but i dont train calves specifically cuz they're pretty big genetically. Is that the problem?",1.3847941888619886,3.9092692711864414,3.0971428571428596,87.86983050847458,85.10169491525423,5.405326876513318,20.292978208232448,6.868970318607317,0.4520537530266342,233,7,47,3,7,77,51,59,0.062,0.802,0.136,0.5023,0,0,0,0,0,0,8,0,0,0,0,4,2,0,0,2,0,6,6,3,1,0,4,7,6,0,1,1,0,1,1,0,0,2,0,0,0,1,0,1,0,0,0,0,2,1,1,0,0,1,1,7,1,4,6,0,11,0,0,0,0,0,5,0,1,5,25,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2279306781802196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4142129058400513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1846506164677772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3817609733840737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17266620225442605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35956153186139544,0.0,0.33818116796587266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23995320861297756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2834972009424455,0.4303779308824449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,frontstepgames,2018/02/16,"2Suns 5 day on a cut, after a break, and weight is stagnant. Is it water weight? I was on 2Suns 4 day plan for a year, then I took a break over Christmas and gained a bunch of weight. I have been on the 5 day plan for the last 2 weeks and I'm suffering through major DOMs again...I'm back on a diet, but just eyeballing the calories. I eat 2 clean meals a day, 2 protein shakes, and no snacks or booze. The meals are nowhere close to 1,000 calories, just chicken breasts, salads, tuna, etc... so I feel I am definitely at a deficit. (I will start tracking to make sure) I am 100% the same weight as 2 weeks ago. I've seen some articles saying that when you are starting/re-starting a workout and you get the DOMs, that your muscles are retaining water, up to 5 or so pounds. That's great for me in theory, but I'm wondering if anyone has actually experienced this? How long does it last, and then do you see a dramatic weight drop when the water comes off? I really hope this is the case...I miss food and booze, and I was hoping to see some (even minor) results. **Edit:** **Getting all of the the expected ""track your calories"" responses out of the way, does anybody have any input on the question? Have you experienced delayed weight loss when cutting on a heavy lifting program, and is there any truth to DOMS contributing to water weight?**",2.145334893243639,4.391198486692016,3.205950570342207,90.09412035682949,79.34220532319392,6.1754314126937695,24.1838256800234,7.321109707123232,1.0226801403919268,1034,37,213,14,26,331,148,263,0.083,0.812,0.105,0.8931,0,0,0,0,0,0,58,0,6,0,4,11,11,2,1,23,0,18,21,1,3,3,36,34,23,0,4,7,0,8,0,0,1,0,1,1,0,7,12,20,2,3,1,0,3,1,6,0,0,5,14,17,5,27,28,7,40,0,3,3,1,8,13,0,9,20,126,24,2,0.0,0.0,0.09055434744596456,0.0,0.0,0.0,0.08225699896406187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12620730392494953,0.0,0.0,0.0,0.0,0.06488428780605393,0.0,0.0,0.0,0.0,0.0,0.0,0.0713534799824712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07993451105189271,0.0,0.0,0.0,0.0,0.0,0.0,0.2393798994664096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1624107247936396,0.0,0.0,0.0,0.0,0.09495225551472444,0.0,0.0,0.0,0.0,0.10349074086250397,0.06129009595522626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04691984343357476,0.0,0.0,0.0,0.0,0.0,0.11220785097763944,0.0,0.0,0.0,0.09696291512702346,0.0,0.0,0.0,0.0,0.10230660414874608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1843323657821903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1512803084418801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08212048558709782,0.0,0.0,0.0,0.0,0.0,0.0,0.06194125534807057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.103951422795573,0.0,0.0,0.0,0.059446730578331886,0.0,0.0,0.0,0.0,0.0,0.0,0.07379415636212337,0.0,0.0,0.147890896644888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13136128637214434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08745800898627777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1030984467917632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07365619987627951,0.14886879643062564,0.7909935452175036,0.0,0.0,0.0,0.0,0.0,0.0,0.10063201163678473,0.0,0.0,0.0,0.0,0.0,0.0,0.05975681438361104 fitness,Gracevelynwho,2018/02/16,"Muscle fatigue or do I need a change if workout? I've been working out for a little over a year after deciding I needed to actually work for my health. I noticed within the past week or so that even trying to do half of what I've built up endurance to is causing me extreme exhaustion and soreness. I usually do a blend of running, elliptical, and weightlifting. Is this normal to hit this rut? What is some advice to help get out of it?",3.4618719211822686,5.135260770114948,5.126108374384238,80.44758620689656,73.48275862068967,7.270279146141214,29.66995073891625,7.957251820313856,2.145815763546799,345,15,64,5,7,117,62,87,0.062,0.905,0.033,-0.327,0,0,0,0,0,0,8,0,0,0,2,2,2,0,0,5,0,7,4,0,1,0,13,11,6,0,4,3,0,1,0,0,0,4,0,0,0,6,4,0,0,1,2,0,1,0,2,0,1,1,1,6,0,16,9,1,12,0,1,0,0,1,6,0,4,5,49,12,2,0.0,0.0,0.2326553946078395,0.0,0.0,0.2329731206302353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24491445438012185,0.2522079302479404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1574686568033015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1245602553464671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2534204522040187,0.0,0.0,0.15980231414071966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2389511222090631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3535584587014756,0.0,0.0,0.0,0.0,0.2335928129779957,0.0,0.2714332617923531,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22759091192986755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1618658713833882,0.0,0.0,0.0,0.0,0.0,0.2625767674262625,0.0,0.0,0.0,0.1912394576032297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34713306446754266,0.0,0.0,0.0,0.0,0.0,0.1535292961966566 fitness,WNZB,2018/02/16,"Why do I look larger and leaner following a big cheat day? Once upon a time I was extremely fit running my 2 miles in about 13-14 minutes and being a competitive power lifter, but injuries and life got in the way and now I've found a new passion in fitness and mountaineering. I've been making a conscious effort to eat healthier and workout more which has been amazing for my body, but I'm a bit confused about how cheat days are helping me so much. Some people have a cheat day and eat a piece of cake, but not me I go all out! Normally I eat around 2000-2500 to cut, but cheat days for example yesterday I had a cookout tray w/ a double cheeseburger, 2 chicken quesadillas, 2 grilled chicken ranch wraps, 2 canned sodas, and some mozzarella sticks. I fell asleep feeling like a disgusting overfed pig, but woke up looking leaner and more muscular than before. This happens every time I have a cheat day and I'm cutting and I'm not sure why or what the science behind it is? Shouldn't I wake up bloated and gross when I take in an extra 1000 greasy calories?",5.5611409642988585,6.018909162679424,5.980478468899523,80.82027235921973,67.42105263157895,8.918807508281192,32.82333456017666,8.841846274778883,2.6696644092749358,841,35,161,13,13,271,136,209,0.172,0.723,0.105,-0.9475,1,0,0,0,0,0,20,0,0,0,2,7,14,8,1,15,0,13,10,4,2,2,34,27,21,0,2,8,0,1,1,0,1,1,0,0,0,4,14,4,0,3,1,0,4,3,10,0,0,7,3,13,4,18,18,10,29,0,0,2,1,1,13,0,4,12,96,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13514766960182242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12918351038232326,0.0,0.0,0.0,0.16574282331070142,0.16863240665174736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.48954105988240504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.466034395434366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12791081106065402,0.0,0.0,0.0,0.0,0.0,0.0767623010459549,0.10845677302938328,0.0,0.0,0.0,0.0,0.0,0.16645747527827331,0.0,0.0,0.0,0.0,0.08628004795680998,0.0,0.1214204435126213,0.0,0.0,0.0,0.1342496351925318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10175849448296506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10723152969291053,0.0741692134927688,0.0,0.0,0.0,0.2549729796623582,0.0,0.0,0.0,0.0,0.0,0.1013377910547452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1116016028468482,0.0,0.0,0.1466240172618202,0.0,0.0,0.148746612954241,0.0,0.0,0.0,0.16167817934674006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1052495092489623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14308398160340988,0.0,0.11414609868236912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17704926890156733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12050379914009066,0.0,0.0,0.0,0.0,0.2739791179039783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,goodsam2,2018/02/16,"531 building the monolith question So I have been seeing very conflicting things from people on whether I can keep on 531 building the monolith. Some people say it's meant to be a challenge, while others say all the programs are made to be run on a consistent basis. So which is it and why?",5.082857142857144,6.445201571428572,5.041428571428573,83.85357142857143,69.0,7.028571428571429,31.857142857142854,7.1686216300943375,2.0204428571428577,232,10,42,2,4,72,41,56,0.056,0.919,0.024,-0.4005,0,0,0,0,0,0,4,0,0,0,1,2,1,0,0,5,0,7,0,0,1,1,9,11,5,0,0,1,0,0,0,0,0,0,2,0,0,5,1,0,2,2,0,0,1,0,0,0,0,3,3,2,1,6,6,2,5,0,0,1,0,3,3,0,2,1,32,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2815873722813527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29976485912145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4392599851363945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3548897334095458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5038658976325546,0.0,0.0,0.2524494589516969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21046857279058445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2613940841749797,0.0,0.0,0.0,0.0,0.0,0.0,0.285863715937874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,lazyrepublik,2018/02/16,"Weight loss equals Boob loss? Hey all, anyone know of any tricks to counteract fatty tissue loss in the boob department. 36/F working out for better part of 6 months. I went through a major break up so I am blaming stress for loss of hunger. I eat fairly well mostly plants and protein. I was using protein shakes to make up calories and then got the flu for a week. I have now noticed major boob mass loss. Not what I was going for. Any tips would be appreciated! Thanks",1.6942094861660095,4.308813282608701,2.5500790513834017,91.6763438735178,84.65217391304347,4.649802371541502,19.233201581027668,6.11248444174946,-0.030513043478260563,370,10,73,3,11,116,67,92,0.236,0.6559999999999999,0.108,-0.8816,0,0,0,0,0,0,11,0,0,0,7,3,11,1,2,4,0,6,7,3,2,1,10,13,4,0,1,1,0,1,0,0,1,1,0,0,0,1,3,3,0,1,0,0,4,1,8,1,0,4,1,6,3,14,7,6,14,0,5,0,3,1,5,3,1,4,42,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33262964193290384,0.0,0.0,0.0,0.0,0.17100783194634614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2163007741833276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2502544129408397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13899379291402464,0.0,0.19560359991420534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13440833387746415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16325122989359922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1952120724298175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2784426144020881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2648436205455175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2801521451052115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22516561880432095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2112284746865008,0.0,0.0,0.0,0.0,0.1961779267590878,0.29781828505786484,0.2198962604291231,0.22671725118673225,0.0,0.0,0.0,0.0,0.0,0.17804862487651504,0.0,0.0,0.1737342932448073,0.0,0.0,0.0 fitness,NigerianPrince43,2018/02/16,"Will i be making any progress doing shorter sessions twice a day at home? So i'm a 15 year old beginner who is looking to tone my muscle and build strength. I'm very skinny and look like a stick and mainly just want to develop abs and strengthen my arms (I know it probably sounds fuckboy but its just the truth) I can't currently do hour long sessions at the gym mainly due to time restraints. Will i be seeing any progress in developing a better physique by doing 8-10 minute sessions 2-3 times a day or will they be completely useless? I know its sounds stupid but everyone has these beginner questions. Any help is greatly appreciated, thanks guys :)",6.051459999999999,6.859867856000005,6.174150000000001,78.62682500000003,66.44,9.13,34.825,9.188382445141503,3.10958,522,24,96,9,8,166,87,125,0.062,0.703,0.235,0.9699,1,0,0,0,0,0,12,0,0,1,4,3,8,1,0,7,0,13,2,2,1,1,15,23,8,0,1,5,0,0,1,0,3,0,2,1,1,5,4,1,0,3,1,0,0,1,2,0,1,0,5,8,6,7,17,2,15,0,1,3,0,5,3,0,2,13,53,13,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39598909799739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1716679006061451,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2035127936221681,0.0,0.0,0.0,0.0,0.0,0.2503601284565337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18547327079809148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2139987076084971,0.0,0.19219200622576774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13010282404308632,0.0,0.19470064831360626,0.0,0.19115187792470065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21334733162959324,0.0,0.0,0.0,0.0,0.0,0.0,0.09482868414566807,0.0,0.0,0.17177461738706865,0.32599445262337795,0.0,0.0,0.0,0.0,0.0,0.12956493573829053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2036779375342445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20927534016603885,0.0,0.0,0.0,0.21743923881955712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15467457361331913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17870351696503886,0.0,0.0,0.0,0.0,0.0,0.0,0.22636547440974386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16015490261971613,0.1144866921444824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1249956555131182 fitness,Zackyzone,2018/02/16,"Muscle Up training scheme? Hey guys! I've recently been very interested in the muscle ups but I can't seem to do it very consistently. I'm able to do around 15 strict pull ups and dips but I can't seem to even handle a muscle up (I think I should be able to do at least 1). I always fail at the transition between the pull up and dip; it feels like I'm just stuck there. Any training schemes to help this specific muscle required to do the transition? Also, on a totally random note, any front lever training schemes would be greatly appreciated too :). Thanks!",2.452818181818184,4.81332519090909,3.757272727272728,85.9359090909091,78.9090909090909,6.90909090909091,24.54545454545455,8.00094639256281,1.4748181818181814,441,16,88,8,11,144,68,110,0.061,0.7829999999999999,0.156,0.9048,0,0,0,0,0,0,15,0,0,0,2,6,5,0,0,6,0,11,0,0,0,1,15,19,5,0,2,3,0,1,1,0,2,0,0,0,1,3,3,0,1,4,0,0,3,2,1,0,0,2,1,5,4,17,13,2,14,0,1,0,0,3,10,0,3,2,53,8,2,0.4381471491964905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17519305845711425,0.18228676368389735,0.0,0.0,0.2979550861595623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1950219276874265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14469602989005126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11077018174128253,0.1565062054659564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2415293893922238,0.0,0.2169172815505966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14684039918044278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10702828271502064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21630872568280216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39887270897240135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2016935140270676,0.0,0.0,0.0,0.140373500799317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3615172845686399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1556235818666725,0.0,0.0,0.0 fitness,Basshead42o,2018/02/16,"Age 26, 6'1 at a current weight of 217 lb. Currently maintaining a 4-5 days a week training 5x5. Any advice that I can tweak my regimine optimize my gains? flat bench 5x5 incline bench 5x5 flat dumbbell 5x5 fly press 5x5 skull crushers 5x5 tricep overhead extensions 5x5 Tricep cable pull downs 5X5 closed grip dips 5x5 tricep pushback 10x3 barbell bicep curls 5x5 reverse e2 barbell curls 5x5 preacher curls 5x5 bicep cable curls 5x5 21s 7x5 kettle bell over head shoulder press 5x5 shrugs 5x5 lateral dumb bell raises 5x5 forward dumb bell raises 5x5 cable rows 5x5 kettle bell swing 5x5 kettle bell squatting/snatch 5x5 v-bar pull down 5x5 calf raises 10x5 decline leg press 5x5 *year since recovering from my lower leg break* superman leg lifts 10x4 26 6'1 217 calorie range 2500-2700 protein range 138-200",3.8850761035007584,7.0913245547945225,3.2527853881278546,86.18852359208525,80.84931506849315,5.162252663622526,25.234398782343987,6.691623216298621,1.2556983257229837,659,25,106,7,18,194,92,146,0.07200000000000001,0.89,0.038,-0.6124,3,0,0,0,0,0,11,0,0,0,1,0,2,2,0,3,0,1,12,11,0,0,1,1,0,0,0,0,0,5,0,0,0,0,2,0,0,1,1,1,0,0,0,0,3,0,2,0,0,0,7,4,0,6,1,0,16,0,0,0,0,0,6,2,0,8,15,5,0,0.0,0.0,0.0,0.0,0.0,0.39527000629594056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2750719834535487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26086724657509835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41513084977805503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.334604284056485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3244632745888137,0.4925686472411619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26048295060862914 fitness,realtalkin,2018/02/16,"M/23/5'6"" (135-165) 4.5 year progress pics, from skinny to getting there **Progress pics** [My only beginning pic](https://imgur.com/HdacTPa) (Bad beginning pic but the only one I have) [Front unflex](https://imgur.com/YkO0Jni) [Front flex](https://imgur.com/P3u3FSB) [Back flex](https://imgur.com/tf19P0C) [Front bicep](https://imgur.com/RE944FK) [Legs](https://imgur.com/MbOZ5Nh) (bathroom sink stand pic) **Stats** Height: 5'6"" Weight: 130-135 (start) to 165 - I've never truly bulked so the heaviest I've been is now **5 rep max's (in lbs)** Bench: 95 -> 225 Squat: 135 -> 265 OHP: 75 -> 155 DL: 135 -> 345 Pendlay: 95? -> 195 **Diet** Complete shit. I take protein and creatine regularly but for actual food I eat I basically eat whatever I want. I do eat a lot of chicken breast and I always try to eat high protein, low carb, low fat foods whenever possible but I don't go out of my way to avoid them (I love friend chicken and pizza). Generally, around 2000-2500 calories a day with at least 100g protein. **Current meal plan** _Breakfast_: Nature valley crunchy/peanut butter bars, varying pastries from work _Lunch_: Varies from day to day, can be chicken breast with veggies one day then pizza with chicken wings the next _Dinner_: Some form of meat dish (chicken, beef, fish, pork) with rice and veggies (spinach or broccoli) Never tried actually bulking or cutting so my meals have been relatively similar after the first year. **_EXERCISE_** Right now, I'm running a bro split (chest, back, DL/arms, legs, shoulders) where I run either 5x5 or 5x3 or 5x8-10 for compound lifts (squats, DL, OHP, bench, pendlay). When I first started, I did a bro split doing 8-10 reps of everything with 3-5 sets. Then, I ran stronglifts for maybe a year and a half altogether (a summer + a year) but got bored and doing multiple compounds with accessories took forever. **Routine** _Chest_: bench (5x5), incline dbell (4x8), dips or decline machine (3-4x10), flys (4x15 with a dropset as the last set), close grip dbell press (3x10) _Back_: pendlay (5x5), pullups (3-5x8-10), lat pulldown (4x10), dbell rows (4x12-15), facepulls (3x10), machine rows (3-4x10), machine single arm lat pulldown (3-4x10) _DL/arms_: DL(5x5), neutral pullups (3x10), curls curls curls (hammer, pronated, cable.. varies), single arm cable tricep (4x10), cable bar tricep (4x10) _Legs_: squat (5x5), fronts squat (3-4x10) or leg press (4x15), lunges (back and forth 10 steps each), hammy machine (3x12), calf machine (3x15) _Shoulders_: OHP (5x5), arnold press (4x10), dbell/cable lat raise (3x15), dbell front raise (3x12), facepulls (3x15), sing arm cable rear delt (3x12) Every workout I do at least 2 sets of abs. Either cable side twists (25 each side) with hanging leg raises (1-3 sets until my forearms give out) or ab roller (1 set of 30). Also, I add in cable/dbell lat raises, pullups, and facepulls whenever I feel like adding them in lol **Other shit** I'm happy with my progress but my strength gains have been slacking because I get injured (shoulder, butt) a lot and have to deload or stop completely. Right now, I don't do shoulder at all because they hurt like shit but still try to incorporate light lat raises. The only time I've taken a long time off was about a semester after 1.5 years of lifting where I Just got tired of it, but I feel like shit if I take more than 3 days off from the gym. I got measured with a DEXA scan and got 10.9% about 2.5 years ago, but haven't gotten one since then. **End goals** Get lean and strong as FUCK. I don't like the concept of getting fat to get big, but I've never tried it so I wouldn't know if it would've worked better. (Sorry about the shit pics btw but lmk if you guys have suggestions on what to work on) Thanks for reading if you got this far, and we'll all get to Brodin soon enough. 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In fact I don't think I even feel it in my back enough period... This is one exercise I have a lot of trouble with, please help. Edit: These are one-armed bent-over rows with a bench, and it's the arm ""resting"" on the bench that gets the most worn out!",5.5797883597883615,8.13789544444445,4.2191534391534375,85.42333333333333,69.8641975308642,7.591534391534393,26.386243386243386,8.418075326091056,1.7501132275132276,365,12,66,6,7,105,59,81,0.133,0.77,0.097,-0.4186,0,0,0,0,0,0,27,0,0,0,1,4,1,0,0,6,0,5,6,3,0,1,11,11,3,0,0,0,0,1,0,0,0,3,0,0,0,5,5,0,0,2,2,0,0,1,1,0,1,1,1,7,0,9,10,5,11,0,0,0,0,2,5,0,3,6,44,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4073886637407725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2737159833921595,0.0,0.1749661705208859,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13394309796821405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.276802143607516,0.2541194405925266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1775591378829309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4504227262569003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35901074416508794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2907843396358093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16973937637494022,0.0,0.0,0.0,0.3044674427723668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Schultz1029,2018/02/17,"Should I switch to an intermediate workout based on my current lifts? For about 2.5 months I have been on Stronglifts 5x5 and have been consistent throughout my entire time on the program. Should I now enter into an intermediate program based on my currents lifts? If so, what program do you recommend? Starting out (Mid-December, 2017): Weight: 130lbs Squat: 65lbs. Bench Press: 85lbs. OHP: 45lbs. Barbell Rows: 65lbs. Deadlifts: 115lbs. Today (Feb. 17, 2018): Weight: 150lbs. Squat: 215lbs. **(+150)** Bench Press: 165lbs. **(+80)** OHP: 135lbs. **(+90)** Barbell Rows: 140lbs. **(+75)** Deadlifts: 245lbs. **(+130)** I have made a lot of progress IMO and think it’s time to change it up. However, I have no idea what I should try next. **What do you recommend for an intermediate program?** **If you have any questions I am happy to answer!**",1.0184690026954186,-0.6263712285714256,0.7801886792452812,94.17386792452831,157.71428571428572,3.3423180592991915,19.784366576819405,5.348583876770743,0.2798032345013475,628,24,112,8,53,182,91,140,0.016,0.893,0.091,0.8898,3,0,0,0,0,0,87,0,3,0,1,3,1,0,0,5,0,13,2,0,1,0,15,16,5,0,5,2,0,4,0,0,3,0,0,0,0,5,4,2,0,4,1,0,1,1,0,0,0,3,4,13,1,14,10,1,17,0,0,0,0,4,7,0,4,9,58,18,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15943395278013184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2480168779301873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2495762486213528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2646653684693161,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19932089740698705,0.0,0.22184213791354448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1871356512728667,0.0,0.0,0.0,0.0,0.0,0.24934009894722134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2626375133292197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16594482630773955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15022601148707965,0.0,0.0,0.2734192118465831,0.0,0.22223106541887244,0.0,0.0,0.1591760735853588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5709935665511535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,HI_POINT_HERO,2018/02/17,"Front rack holds for upper back strength? Title pretty much says it all. Similar to how Alex from alphadestiny recommends rack pulls for upper back develpment, do you think heavy ass front rack hold would build the trap and rhomboids? I think it would have a huge carry over to my front squat. Thoughts?",5.252222222222223,8.027848666666669,3.4812592592592613,89.3396666666667,71.5925925925926,7.282962962962964,23.76296296296297,8.238735603445708,1.380945185185186,244,7,44,4,5,68,43,54,0.092,0.731,0.177,0.6531,0,0,0,0,0,0,6,0,1,0,1,3,1,0,0,2,0,4,1,1,1,1,10,7,2,0,2,0,0,0,0,0,2,0,1,0,0,2,1,0,2,3,0,0,4,0,0,0,0,1,1,3,1,6,4,2,10,0,0,0,1,2,4,1,0,2,23,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5165447317042251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2469117646999447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3417125348753601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2671066828750102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4304389809188544,0.0,0.2666526250554143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4772015772506712,0.0,0.0,0.0 fitness,Ocsarr,2018/02/17,"M/21/5'8/160lb. Not that weak but don't really look like I lift. Considering building the monolith, have a few questions. Lifting for 2 years now. Evidently not doing everything perfectly. My best lifts right now are: [Almost 315x1 Squat (spot helped).](https://v.redd.it/jmmfn51wrxb01) 185x3 Bench. 315x4 Deadlift. [Me at 115-120 before lifting.](http://imgur.com/3mllfPz) [Me now.](https://imgur.com/a/a7EQV) I've run SS, GSLP, 5/3/1 BBB, nsuns and now currently J&T 2.0, 3 weeks from finishing it and plan to use those maxes for whatever program I decided to do after. I had good strength gains in all of them but I want to look like I lift too. Looking for something more size focused for a bit. BtM questions: Am I strong enough to run it? I saw [this post](https://www.reddit.com/r/Fitness/comments/7v9npj/531_building_the_monolith_questions), some people recommended OP not run it with those lifts. Can I do [assisted chins](http://media3.onsugar.com/files/2011/11/45/1/192/1922729/fb37a0f02815fd5b_assistedpullup.jpg) to hit the 100? I know it's not meant to be run forever, just the 6 weeks, so what should I go to after? Am I just too high BF%?",7.849833333333333,11.846269872222226,4.571111111111115,78.32000000000005,69.72222222222223,7.822222222222222,27.88888888888889,8.697196308434329,2.5606888888888895,947,34,141,19,20,254,129,180,0.058,0.767,0.175,0.9688,1,0,1,0,0,0,101,0,0,1,6,8,8,0,0,5,0,12,1,0,1,2,23,22,5,0,2,8,0,0,2,1,1,1,0,0,0,9,3,0,0,5,0,0,5,5,1,0,0,3,4,15,7,18,16,7,19,0,0,4,0,4,4,0,4,12,81,24,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18579454839550594,0.0,0.0,0.0,0.0,0.20103580142160546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15788345730168302,0.0,0.19471596863879856,0.0,0.20256493951735965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1917155544287627,0.0,0.0,0.0,0.0,0.0,0.1667541164038448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10544838290321107,0.15562469512944965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19603640400228975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1019695999292598,0.0,0.0,0.0,0.0,0.0,0.0,0.18129390998786968,0.0,0.0,0.0,0.4674282587823983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12863217875371674,0.0,0.0,0.0,0.0,0.0,0.17769893915593934,0.0,0.0,0.0,0.0,0.0,0.4157013265082248,0.0,0.0,0.0,0.11886361962831175,0.0,0.0,0.0,0.0,0.15845273850848995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14284009352370158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16024960979790576,0.0,0.0,0.10943808957934853,0.0,0.2976628625545347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1194836315806097 fitness,Nikikuehne,2018/02/17,"Noob question about calories I read the sidebar but I still have a question regarding caloric intake. If I were to start Phraks Greyskull LP, I would train three times a week. On training day I would f.e. burn 2500 calories, so I'd aim for around 2800 (right?). But on the next day (where I don't exercise), I would only burn f.e. 2000. Should I still eat 2800 that day or aim for around 2300?",1.977824675324676,4.339150077922081,1.8027110389610392,99.28120941558443,80.68831168831169,4.888961038961039,22.61201298701299,5.985473137389443,0.07598831168831177,304,10,67,2,8,89,52,77,0.022,0.978,0.0,-0.1179,0,0,0,0,0,0,17,0,0,0,0,7,0,0,0,4,0,7,2,0,0,0,12,8,5,0,5,4,0,0,0,0,4,1,0,0,0,1,2,1,0,2,2,0,0,1,0,0,1,1,0,8,0,8,3,0,15,0,0,0,0,2,6,0,4,9,37,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3561109307032668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.386978753608866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20466494512610328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2127178748183032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15212017251353027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4481244205712865,0.0,0.2000688007194868,0.0,0.0,0.0,0.0,0.0,0.0,0.17081143865593545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14157141566205422,0.0,0.31946395390504617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11663016483123267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16043970670995947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4262540569289772,0.0,0.0,0.0 fitness,shadyg12,2018/02/17,"Body Fat and Appearance Hey hey Fitness fam. I have a question I’ve been training 6 days a week (weights and cardio on all 6 days). Calories have all been under maintenance (tracked through MFP) When I first started this journey my weekly weigh ins would show a good amount of kilos lost on the scale about a kg a week for a solid 2 months. Now for the past 3 weeks when I jump on the scale the kilos are relatively stable with only slight drops but body fat is taking a big dip week to week. My question is when the kilos were being shed I would notice change in appearance now thats it’s shifted to body fat not noticing near as much which is kind of discouraging. I’m currently down to 22% BF is it just going to not be noticeable now until I get much lower ?",5.506789321789321,5.416760487012991,5.9482683982684,82.89319624819628,67.50649350649351,8.662626262626263,29.44877344877345,8.167268648758528,1.8539647907647905,601,19,123,7,9,194,100,154,0.061,0.893,0.045,-0.653,2,0,0,0,0,0,11,0,0,0,2,8,4,0,0,12,0,14,9,6,0,2,16,22,8,0,2,4,0,1,0,1,2,4,0,0,0,5,3,5,1,2,1,0,5,2,2,0,1,4,1,7,2,21,14,5,36,0,2,0,0,5,10,0,4,20,76,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4074394854340229,0.0,0.0,0.0,0.0,0.0,0.0,0.12934426245770356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15770662472109245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10400184661976623,0.0,0.0,0.0,0.0,0.06388044318627678,0.0,0.06948822202631519,0.10255333529257472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1273242229752506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13347092564204546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0975938532709223,0.0,0.17976339004810082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4176117898256379,0.0,0.0,0.0,0.09299099266576448,0.0,0.0,0.0,0.0,0.11671948069477993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.273938255644484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08654254237281407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0919309809916732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5884603209467004,0.14889055605812745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17371260816010142,0.0,0.0,0.0 fitness,Nabbus,2018/02/17,PPL vs push (with squats)/pull (with deadlifts) What are the advantages and disadvantages with each program and which one would you choose? My main concern is that a push/pull split would result in longer sessions. I also wonder if you should do 6 sessions a week when following the push/pull split.,6.612169811320754,8.702874698113206,4.9397641509434,83.24662735849058,66.16981132075472,7.564150943396226,30.23113207547169,8.07648339933343,2.10851320754717,241,9,41,3,4,69,41,53,0.054000000000000006,0.8959999999999999,0.05,-0.0516,0,0,0,0,0,0,10,0,2,0,1,3,1,0,0,4,0,6,0,0,1,0,14,8,5,0,4,2,0,0,0,0,3,0,0,0,0,3,6,0,0,2,0,0,2,0,0,0,1,0,0,4,1,4,5,2,5,0,0,0,0,2,1,0,2,2,29,7,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3599227807335724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3049807443870901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36102097652907295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4880843801021436,0.0,0.0,0.0,0.6394371195578262,0.0,0.0,0.0 fitness,ObviousSock,2018/02/17,Cable Machines vs Muscle Specific Machines I only have access to machines at the gym I go to and was wondering if it would be better to use the cable machine to workout various muscles or use the muscle specific ones.,9.038536585365854,7.996250048780492,10.248902439024393,58.095792682926856,60.70731707317073,12.102439024390245,44.89024390243903,11.20814326018867,5.689673170731707,176,10,24,4,2,62,29,41,0.0,0.929,0.071,0.4404,0,0,0,0,0,0,1,0,0,0,1,0,1,0,0,3,0,4,0,0,2,0,8,8,3,0,2,3,0,0,0,0,1,0,0,0,0,1,1,0,0,1,2,0,1,0,0,0,1,1,0,2,1,5,5,1,2,0,0,0,0,0,1,0,3,0,20,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33897885676606193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21782611364877172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25971956141632346,0.29150071689924684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6620594598980234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4156493925183456,0.0,0.0,0.0,0.2722701863991938,0.0,0.0,0.0 fitness,WeightedPaper,2018/02/17,"Is it possible to get volume and progress without deadlifting? I go to the Gym at planet fitness and I have been so since about September. I really have been focusing on cardio as I’ve been cutting from 215 to 160 and I and satisfied with the amount of fat I still have and would like to start lifting seriously as opposed to using machines that only target one muscle. But I have a problem, due to the rules in Planet Fitness they do not allow deadlifting (only have Smith machines). I could switch gyms, but no gym near me offers $10 a month other than PF, and as a 16 year old working part time minimum wage, I don’t feel comfortable paying a premium for a gym with free weights. I am going to use Nsuns 5 day program, but it requires deadlifting. Am I missing key muscle groups by not deadlifting? Is there a way to substitute? Should I just suck it up and move gyms? I am new to serious fitness that’s not cardio related so I apologize if this is a stupid question. ",4.305407629020195,5.6422525287958125,5.608201196709054,79.15399214659689,70.8324607329843,9.017352281226627,30.920344053851906,9.424239791934726,2.9210071802543016,767,33,143,17,14,257,121,191,0.11,0.768,0.122,0.4899,1,0,0,0,0,0,18,0,0,1,3,6,10,3,0,10,0,19,4,1,3,0,29,28,16,0,5,9,0,2,1,0,2,3,0,0,0,7,9,2,2,2,5,3,3,6,7,0,1,3,2,15,4,26,22,2,21,0,1,0,0,5,8,1,2,10,99,22,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16180450378067962,0.0,0.0,0.13069649850569046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10246907548833573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10587951219174677,0.0,0.23034840349381314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09900759399788092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16175826374758162,0.2153914932060966,0.0,0.0,0.0,0.19572664300683085,0.0,0.0,0.0,0.0,0.0,0.21265361559524956,0.0,0.13732510149088084,0.30825837926536465,0.0,0.0,0.0,0.21945694080712289,0.0,0.0,0.0,0.0,0.0,0.0,0.2284644417784681,0.0,0.0,0.0,0.19391463609280848,0.0,0.0,0.2270213498184285,0.0,0.0,0.0,0.12982676576467309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1676393218594293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14344111770714205,0.0,0.16184152147164382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11817047335102895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35005981847380263,0.0,0.0,0.0,0.16085907694878673,0.0,0.24678068371290016,0.0,0.0,0.0,0.0,0.0,0.1953533671703871,0.0,0.1475361439699074,0.0,0.0,0.14396116633000133,0.0,0.0,0.13050396326845085 fitness,budmann36,2018/02/17,"Confused about 531 Boring But Big I’ve been lifting consistently for about a year now and think I’ve reached the end of my noob gains. I most recently ran GZCLP. I am now switching to 531 BBB. I have Wendler’s first two books, and frankly get a little confused by his writing. How I read 531 BBB is as follows: the 531 sets/reps, followed by 5x10 BBB, followed by one 5x10 accessory (lats on OHP and bench days and abs on squat and DL days). Is that it? Are there any other accessories I should be including? This is less accessory/isolation work than I’m used to, and just want to make sure I’m not missing anything. ",3.9752845528455274,5.2190514065040725,4.513983739837396,87.04138211382114,71.52032520325204,7.743089430894308,29.92682926829269,8.167268648758528,1.9085219512195128,485,20,102,7,9,154,87,123,0.066,0.851,0.08199999999999999,0.2122,2,1,0,0,0,0,17,0,0,0,3,7,5,0,2,4,0,9,0,0,3,1,20,21,9,0,2,3,0,0,0,0,1,0,0,0,0,4,6,0,0,1,2,0,4,1,4,0,3,2,0,7,1,14,17,2,16,0,1,0,0,2,4,0,3,8,56,11,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19036837256368536,0.0,0.0,0.0,0.0,0.0,0.0,0.23036625086471985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3610754724067151,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2479431932801288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2381162869081451,0.0,0.0,0.0,0.0,0.14625676785504307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28057279356423703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18686170464707647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18969416342841425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2800151276779755,0.0,0.0,0.0,0.276406357819364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2638395452655975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17937384619051286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27346008976803016,0.0,0.0,0.2417777365331136,0.0,0.0,0.1651154946484544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20379919695660406,0.0,0.0,0.0,0.0,0.0,0.18027177746484468 fitness,TDEE_,2018/02/17,"Different ways to progress for an intermediate lifter Hello everyone. I have something that I have been thinking about for a while now, and that is different way to achieve progressive overload for an intermediate lifter. To clarify what I mean with an intermediate lifter, I refer to someone that has a 1.5x bodyweight bench, a 2x bodyweight squat and a 2.5x bodyweight deadlift. This is assuming you are somewhere inbetween 150-180lbs (just to make this easier now). So, the goal is to build as much muscle as possible, with no intentions to get as strong as possible, although strength will obviously come alongside with muscle gains. For the example, the program will be a push pull legs, done 6 days/week, the 7th day being a rest day. The first 3 days will be HEAVY days, and the later 3 will be light days. **Heavy days**: 2 first compounds of each heavy session done in the 6-8rep range, for example squats and romanian deadlifts, or bench and ohp, or pullups and rows. **Light days**: 2 first compounds of each light session done in the 10-12 rep range, and use normal sets and reps for the rest of the accessories (3x8-12). _______________________ **Progression method 1:** Double progression: 4 sets 6-8 reps (heavy days) 4 sets 10-12 reps (light days) Increasing weight by 5lb when you reach the rep goal, 6 or 8 reps, 10 or 12 reps, depending on which rep range you choose. ___________________ **Progression method 2:** Increasing weekly volume: Lets say you have a 8 rep max of 200 lbs on the bench press, and use 80% of that as your working weight, so 160 lbs: Week 1: Bench Press 3 sets 8 reps 160 lbs Week 2: Bench Press 4 sets 8 reps 160 lbs Week 3: Bench Press 5 sets 8 reps 160 lbs Week 4: Bench Press 3 sets 8 reps 165 lbs Week 5: Bench Press 4 sets 8 reps 165 lbs Week 6: Bench Press 5 sets 8 reps 165 lbs Week 7: Bench Press 3 sets 8 reps 170 lbs Week 8: Bench Press 4 sets 8 reps 170 lbs Week 9: Bench Press 5 sets 8 reps 170 lbs Week 10: Off And then you start over, either by doing more reps with the same weight (160 lbs for 9 reps etc), moving to a lower rep range (80% of 6 rep max) or simply continue from 170 lbs with you current reps. This is done for the first and second exercise of each heavy session, and use normal sets and reps for the rest of the accessories 3x8-12). This is done also for the light days, but with 80% of a 10 or 12 rep max ___________________________ Please let me know what you think, and also if you recommend some other progression method!",0.8649156320735294,3.3646730606694573,1.9321743603813708,95.16674909115854,88.26778242677824,5.644886480554223,18.923931682557107,7.135373973100315,0.29659183757459395,1865,53,408,30,61,586,174,478,0.011,0.949,0.04,0.8902,4,0,4,0,0,0,96,0,9,0,17,10,2,0,0,29,0,27,5,1,6,1,52,38,35,0,3,10,0,13,0,0,4,1,5,0,0,12,24,3,0,7,1,0,6,1,0,0,5,6,23,14,2,48,22,15,61,0,0,0,0,11,6,0,10,34,182,26,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10610677131396502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.057147448696369764,0.0,0.0,0.0,0.0,0.0,0.0,0.4278486958786145,0.0,0.0,0.0,0.0,0.13862578771057468,0.0,0.0,0.0,0.3394526559793465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07398846538449183,0.0,0.0,0.0,0.06339228016898997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2257206608735869,0.0,0.0,0.0,0.0,0.034660768826588216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03645963044101545,0.0,0.0,0.0,0.0,0.13567764366789245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04428355994940169,0.0,0.0,0.07226549483832936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07051066442117689,0.04876873887499548,0.0,0.0,0.0,0.0,0.0,0.1300014433602782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0728231988607709,0.0,0.149580462502287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05275753500335546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0562110564097947,0.051073035744448936,0.0,0.0,0.04695695435459542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08501808849635374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17189362973675984,0.0,0.0,0.0,0.10531781199904074,0.6385831447185453,0.2423587354714022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04829750415213765,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jumpin_jumpin,2018/02/17,"Any good programs that use just cable machines and dumbbells? The gym at my apartment complex is meager, but at least it's there, rarely occupied, and free. As far as weights go, it only has dumbbells and a cable machine. I squat with dumbbells right now but it seems that my shoulders hurt to hold the weight I'm trying to squat, and that my squat is way lower in lbs than it would be on a bar. Same goes for deadlift. A 'formal' benchpress is out- but is doing a dumbbell press close enough? The discrepancy between my left and right arm is so big when pushing individual weights. Anyone else have success using a 'hotel gym' as their home base? If so I'd love to know what program you were on.",3.7905858585858567,5.6126657555555575,4.143030303030304,87.21818181818182,72.92592592592592,5.7979797979797985,27.828282828282827,6.11248444174946,1.0812222222222232,547,21,105,3,11,171,94,135,0.119,0.7909999999999999,0.09,0.2274,1,0,0,0,0,0,15,0,1,1,1,7,5,0,0,8,0,11,7,2,2,0,21,18,15,0,2,5,0,4,0,0,1,0,0,1,0,8,8,4,1,3,4,1,2,0,1,0,0,1,4,7,5,16,15,3,18,0,1,0,1,3,13,0,2,2,68,15,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12117976553922465,0.0,0.0,0.0,0.0,0.12459917198124762,0.1825834251539182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14886035297223796,0.0,0.0,0.1841246724869818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10127320667426608,0.1494628127956286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17874567026438698,0.0,0.0,0.0,0.19076309377065226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09793216438043344,0.0,0.0,0.0,0.1936110744396133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16082934485270942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13552650714704892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30435776240974644,0.0,0.0,0.0,0.0,0.0,0.1622234477561032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1209837612389164,0.0,0.0,0.0,0.0,0.3078092125401309,0.0,0.0,0.0,0.1414441280961923,0.0,0.6509861793475245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12658571737136615,0.0,0.0,0.0 fitness,TheLoudVoice,2018/02/17,"Just started lifting, looking for advice on heart rate and adrenaline while working out. 27 M just started lifting weights for the first time in 5 years. Im noticing my heart rate is quite high while lifting weights (between 130-144 bpm) is this normal or is it down to being some what unfit and starting off again? I notice that I have a lot of adrenaline when lifting. This mixed with the heart rate starts to trigger an almost anxiety attack. Anyway around this?",4.318488372093022,6.8806649767441845,3.9699418604651164,85.7470058139535,73.65116279069767,5.695348837209302,30.517441860465127,6.6274283507984215,1.7657720930232557,372,17,63,3,8,112,63,86,0.056,0.944,0.0,-0.5557,0,0,0,0,0,0,10,0,0,0,3,6,1,1,0,4,0,5,5,3,1,0,13,10,6,0,1,3,0,2,0,0,0,0,0,0,0,6,5,2,0,0,0,0,0,0,1,0,1,0,3,3,0,13,9,2,18,0,0,1,0,0,7,0,4,11,44,9,1,0.0,0.0,0.0,0.0,0.0,0.1469659281178827,0.0,0.0,0.15060058412954044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1150530744177128,0.0,0.0,0.0,0.0,0.0,0.1338849612539825,0.0,0.1710979739438003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12792736794434015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5346624900227767,0.0,0.15890238550246688,0.0,0.0,0.0,0.0,0.0,0.0,0.16245425913030778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1262953612277713,0.0,0.0,0.12786190785162765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14735684729684115,0.0,0.3424553110115339,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15996541784405402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4258062725152224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08769753328625886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3662853606421529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10949059887653036,0.0,0.0,0.0,0.0,0.0,0.09685055274955463 fitness,master-of-some,2018/02/17,"Having a lot of trouble hitting macro goals while bulking Hey guys. I'm a 22M, 5'7.5 - 5'8 and about 164 lbs (skinny fat). I calculated my macros to be 260 g of carbs, 170 g of protein and about 65 g of fat. I'm very new to lifting and I'm trying to be serious about this to see some progress. Currently, I've been ""bulking"" for about 2 weeks and I'm having trouble hitting my goals. I've only been managing about 160 g of carbs, I've been hitting my goal for protein and eating about 70-80 g of fat, which is over my goal. I went to the gym and got my body fat taken which came out to 13.6%. The staff member asked my what my goals are and even I told him my macros he told me I need to be eating way more protein (1.5 - 2x body weight at least) and that I need more carbs too. He said with what I'm eating I'm gonna be maintaining at best. I'm a bit concerned. I'm already having trouble hitting my macros (protein and carb) and the fact that this guy said I should be eating more makes this seem all the more daunting. What should be macro count be? Was my original calculation accurate or this guy right about me needing to eat more? How can I hit my carb and protein goals without struggling as much. ",3.4573599439775933,4.019342527777781,4.379271708683472,90.06768907563027,72.13492063492063,7.199253034547152,26.728291316526608,7.048011613610866,1.0238512605042014,935,30,211,8,17,303,122,252,0.04,0.909,0.051,0.5562,1,0,0,0,0,0,34,0,0,0,8,10,6,0,1,7,0,19,13,7,3,2,29,48,15,0,5,2,0,1,0,0,3,4,2,0,3,11,14,11,0,1,1,0,2,1,5,0,0,12,4,21,1,30,21,12,13,0,0,1,0,12,5,0,4,5,115,32,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13085709836780332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11085724143556257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1244434590058614,0.0,0.12945975578209712,0.2634335501955088,0.0,0.0,0.0,0.13562509041457055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6066899088383719,0.0,0.0,0.0,0.0,0.0,0.07832164181082582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09484006999585694,0.0,0.0,0.3522415433462837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10081333815652506,0.0,0.0,0.07915374807421566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08717068987270421,0.2637789594807548,0.0,0.11452628287212024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09018620510497996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10126753859374384,0.22559539941875498,0.0,0.0,0.0,0.094493715938742,0.1079517021441034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12396662320869399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2266184823478323,0.0,0.08050872508376622,0.0,0.0,0.0,0.0,0.0,0.0,0.09784175589310416,0.0,0.09412408993568626,0.09511853725409268,0.14439972992993327,0.0,0.10992578859105356,0.0,0.0,0.0,0.11430786654730547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MengerianMango,2018/02/17,"Bench, rows, and OHP every workout with SL5x5 At 5'6"" 185lb, my numbers are (all x5): Squat: 255 Bench: 165 Deadlift: 285 OHP: 110 Rows: 165 Edit: only accessories right now are 3 sets of bodyweight dips to failure with 1:30 rest period. I get like 10/7/5 every time. That's on bench day. On OHP day I do 3x8 curls. I want to make faster progress on upper body. Would it be a horrible idea to mix in higher volume OHP on bench days, and higher volume bench and rows on OHP days? I feel like I should be moving a lot faster than I am. I've been at this off and on for a year, about 2 months in the most recent stint. (Maybe 2 months wasted over the year total, so not a lot.) I've always stalled at around this point in the past, right around BWx5 on bench/rows and 120-ish x5 on OHP. This shouldn't be this hard. I think I might just not be doing enough work/volume. Anecdotally, my dad topped out on bench at 315 at 5'6""/155. He says he benched basically everyday to get there, so I'm thinking about doing what he did and upping my volume significantly. (He was natural, he would tell me if not.) This is going against the grain with what is commonly accepted today, but I guess my question is 1) why do we now think this is a bad idea and 2) how sure are we? If I am going to do this, I think I'll work in the 8-12 rep range on the secondary days. What's a good way to estimate the weight I should use for that? (Like, would it be a certain percentage of my 1rm or 5rm?) Is there a table somewhere that gives N rep max as a function of 1rm?",1.7037639946260654,3.3705445611285287,2.9466312136139727,94.22861677115988,78.3103448275862,6.0618450515002245,20.17028660994179,6.868970318607317,0.0977540528437082,1181,28,273,12,28,381,169,319,0.046,0.887,0.067,0.6553,0,0,0,0,0,0,60,2,0,0,3,12,8,0,0,16,0,30,2,1,3,4,51,45,15,0,9,8,1,3,3,0,7,0,2,0,0,15,15,1,0,9,1,0,3,4,1,0,0,3,5,20,7,44,30,7,55,0,0,0,0,12,30,0,9,23,154,35,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09722320663950756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2080310911402141,0.0,0.0,0.0,0.0,0.09755949663414197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12978686077503127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3767721676049541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12073063741613292,0.0,0.0,0.0,0.19689148671209356,0.0,0.0,0.0,0.0,0.0,0.05907961747350862,0.08347306654019028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12209188086765063,0.11208699492937862,0.1328097818702095,0.09800283913661928,0.0,0.0,0.12871636045913828,0.0,0.0,0.0,0.10466888427350236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26380432640536555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17125159232161988,0.0,0.0,0.0,0.0,0.0,0.0,0.1986724420466036,0.0,0.0,0.07799398727691192,0.0,0.11738506638813673,0.0,0.0,0.0,0.0,0.12395255836075895,0.0,0.0,0.18652683846013407,0.12418621876912085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08886479673603855,0.0,0.0,0.0,0.0,0.11154040439549193,0.0,0.0,0.0,0.0,0.11045493657620027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13089153426702965,0.0,0.0,0.0,0.0,0.0,0.11536892481922632,0.0,0.0,0.1995675330305048,0.0,0.09291869304352383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11012367769766668,0.0,0.0,0.0,0.10212642633628254,0.0,0.0,0.0,0.0,0.2994745553459767,0.0,0.0,0.06813242267455563,0.0,0.11075403793520704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10091532528090554,0.0,0.0,0.06891736224474206,0.09274498367419946,0.0,0.14228398494010713,0.0,0.0,0.10543314401040438,0.0,0.0,0.0,0.0,0.17012701456940205,0.0,0.0,0.2490069495782108,0.0,0.0,0.15048685063142891 fitness,membaysp,2018/02/17,"Cardio not improving despite constant exercise. Hi folks. I am 5.7 and 203 lbs. Am a size 32, and am quite active ( I do some light boxing, swim and work out (via body weight,not actual weight training) 2 hours a day for 5 days) but I am unhappy with my cardio (which has been a problem area for me since my teenage years) so I was hoping for some general advice on how to improve my cardio. I've gotten into some road running but I don't seem to be making any improvement on my cardio or my time (I can run 2 miles in roughly 21 minutes). Could what I eat also be a factor in my issue (I don't drink or smoke and eat three meals in a day)? One more question, I notice that when I flex , there seems to be a gap between my bicep and the cubital fossa, whereas when others flex, the bicep seems to be fuller (I hope this makes sense). What could be causing this? My arms are quite lanky despite my frame and my upper body workout is mainly just pull-ups and various push-ups. Could a change in workout increase the bicep size or am I stuck like this? I apologise for any grammatical errors as I'm not really a native English speaker **EDIT: Any general opinions such as bulking, cut less, things of that sort are appreciated. A picture of my frame (https://imgur.com/uumwYU8) An attempt to flex (https://imgur.com/yPpdsEa)",2.5913082980012163,5.0603651023622085,3.7829921259842543,85.34049061175048,79.07874015748031,6.112416717141127,23.942459115687466,7.321109707123232,1.1914075105996362,1032,36,192,14,26,335,153,254,0.066,0.809,0.125,0.9534,0,0,2,0,0,0,52,0,0,0,4,8,5,1,0,13,0,23,16,6,4,0,39,33,19,0,6,8,0,2,1,0,0,5,1,0,0,10,10,5,0,4,5,0,4,4,2,0,2,4,4,25,3,23,21,8,25,0,0,0,0,2,12,0,14,10,125,35,2,0.0,0.0,0.12363228098904233,0.0,0.0,0.12380111951068752,0.0,0.0,0.0,0.0,0.0,0.10131486197168647,0.0,0.0,0.0,0.25846296674540553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2814506007065231,0.0,0.0,0.0,0.0,0.0,0.13014670342477813,0.13402243155649352,0.0,0.0,0.1369081186580183,0.0,0.3034577082573143,0.0,0.0,0.2451159206764185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12410908915948612,0.0,0.2592733372927176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2516657839686555,0.12476525671345465,0.0,0.0,0.0,0.0,0.13223263879612826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.061894893472582216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16913464459729702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1442387069865679,0.0,0.0,0.08584919787134239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1212263146602251,0.0,0.0,0.1419230757522923,0.2695032524300995,0.0,0.0,0.08116159086813393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3460045775475513,0.0,0.0,0.0,0.10480022339021164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08416796651923521,0.0,0.0,0.0,0.07387462480729608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3085513648544551,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0922326616134962,0.0,0.0,0.0,0.0,0.0,0.08158494291279747 fitness,davegri,2018/02/17,"Working our abs every day, good or bad? I've been doing hanging leg raises every day for the past week and I've actually been getting worse for the past two days. It has got me thinking that maybe working out abs every day isn't good and I should let them rest. What are your thoughts on this? ",1.0677142857142847,3.4827705333333365,2.109523809523811,95.20500000000004,85.33333333333334,4.095238095238095,20.238095238095237,5.288315135182226,-0.27669047619047626,232,7,49,1,7,73,45,60,0.107,0.8029999999999999,0.09,-0.2869,0,0,0,0,0,0,5,1,1,1,2,0,3,0,0,2,0,8,1,1,0,0,7,12,3,0,1,1,0,0,0,0,1,0,0,0,0,4,3,0,0,2,0,0,1,1,1,0,1,4,0,5,2,4,6,1,10,0,0,0,0,3,2,0,1,7,28,9,2,0.0,0.0,0.17841354921412567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15265356741465178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4716351967508544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4621208935644062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09551997401495946,0.0,0.0,0.30669455106092874,0.1462240848076342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1869538016079216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18367508816239395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3490596247272139,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11714866517536222,0.0,0.14514484270948064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1785961843123696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14665342464243392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2662016162815564,0.0,0.18631713679838632,0.0,0.0,0.0,0.0 fitness,foxisaac,2018/02/17,"Beep Test Woes I'm currently joining up to the Australian Army, and the last assessment to do is physical fitness which consists on 15 push ups, 45 sit ups and a 7.5 on the beep test, since I started training (at home) my fitness has improved a lot and I can easily do the push ps and sit ups, but I'm still getting similar scores on the beep test, at this point it appears to be mostly psychological. Does anyone have any tips for improving, I run 3-5 times a week; fartlek on every other session, but for some reason I just cant get ahead of the beep what do?",8.10763157894737,5.544092394736843,8.41428070175439,75.34563157894739,63.649122807017534,11.576140350877195,38.58947368421053,9.888512548439397,3.5629494736842102,439,18,91,7,5,146,78,114,0.018000000000000002,0.8859999999999999,0.096,0.765,1,0,0,0,0,0,14,0,0,0,1,4,1,0,0,9,0,9,0,0,1,0,12,15,6,0,0,3,0,0,0,0,0,0,0,1,0,5,4,0,0,1,0,0,4,1,1,0,0,0,0,5,0,17,14,3,26,0,1,0,0,0,13,0,4,7,56,10,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2081891673807572,0.0,0.0,0.0,0.0,0.2140637734004456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2679096416527515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25794045218890005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31989636002541066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3070884986422313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24954911860210505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2602736176902785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2894060760343825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3147681530358645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.253246391817717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21669107876787155,0.0,0.24448787375405398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17851567080803302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2455711342688821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,WoodyPug,2018/02/17,"I work long hours. Will building muscle improve my energy levels and concentration? I’m a 23 year old woman with very little body fat or muscle. I have an active lifestyle and eat healthily, but I’m becoming increasingly tired, even after sleeping well. My energy and concentration levels have noticeably dropped. I’m not stressed, and I have no allergies/nutrient deficiencies. I refrain from alcohol and drugs, but I do drink a lot of coffee. In the past, I could easily work from 7am- 8pm. Now, I’m shattered by 5pm. 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I am currently 19 years old, male, 5'10"", 136.6 lb, 24.4% BF, and FFMI of 14.49 (aka I can only bench ~65 lbs, squat ~45 lbs, OHP ~45 lbs, etc.)... If I stick to Phrak's GSLP for 6 months and eat at maintenance, how much progress should I expect? Heard body recomposition is slower but I have also heard that people who are skinny fat can benefit from it.",1.6719805194805204,3.957341571428575,2.7221915584415584,92.68900162337664,81.33766233766234,5.927922077922077,17.41720779220779,7.1686216300943375,-0.010245454545454448,299,6,65,4,8,95,62,77,0.0,0.893,0.107,0.7825,2,0,0,0,0,0,26,0,0,0,2,2,2,0,0,0,0,8,4,3,1,0,9,10,6,0,5,2,0,0,0,1,2,1,2,0,1,4,2,3,0,0,0,0,0,0,0,0,0,2,2,6,2,6,6,2,5,0,0,0,0,5,1,0,1,4,32,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2665525281810272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3702387177774473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3410652800603903,0.0,0.0,0.0,0.0,0.3717352297171456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3470971180381588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26604949488017404,0.0,0.2450254678820765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3497588667361341,0.0,0.0,0.2535016888661353,0.0,0.0,0.0,0.0,0.0,0.2310792102464346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21464444970559485 fitness,nothingeasy,2018/02/17,"Retained all my strength, lost a ton of size... any advice on putting on size after 6 months of half assed workouts? Sorry if the title is confusing. For the last 6 months I've had some half assed workouts. My 1rm for the major lifts havent changed for the worse and I have made a bit of progress on the bench. However, I lost soooo much muscle mass. Any advice? I know muscle memory helps as I have had layoffs before, but it seems like I may be missing something. ",2.265132850241546,4.504635054347826,2.890144927536234,92.54857487922706,78.8913043478261,5.393236714975847,23.265700483091784,6.42735559955562,0.5266555555555552,363,12,74,3,9,113,62,92,0.122,0.767,0.111,0.1803,1,0,1,0,0,0,13,0,0,0,4,0,6,0,1,7,0,8,2,2,1,1,11,14,4,0,1,2,0,0,1,0,1,0,0,0,0,1,1,0,1,2,2,0,1,1,4,0,2,5,0,7,2,11,7,6,9,0,3,0,2,1,4,2,5,5,43,8,1,0.0,0.0,0.0,0.0,0.0,0.4003291773603088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2785927064963809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1743014116219472,0.0,0.0,0.0,0.22362922313973035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21669064861811516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.137298089983874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11257319489928433,0.16696969691030314,0.0,0.0,0.0,0.0,0.0,0.1000731329596083,0.0,0.0,0.0,0.0,0.0,0.4472081080286448,0.0,0.0,0.1938219574268108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3269982752166181,0.0,0.15057894663109658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2059180113174608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1864761380187608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15769372145061805,0.0,0.2292985295872304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20874665610653556,0.0,0.0,0.0,0.0 fitness,BusterHyman09,2018/02/17,"Getting heavier dumbbells into position for decline press I have no trouble getting the lighter weights into position for this exercise, but when I go for the heavier weights; I find it difficult to get them into position without straining myself or asking for help. Any pointers?",13.36893617021277,11.71390174468085,11.65159574468085,53.38250000000002,52.829787234042556,13.655319148936169,61.79787234042554,12.161744961471696,8.201434042553192,230,18,27,5,2,72,34,47,0.151,0.7340000000000001,0.116,0.0498,0,0,0,0,0,0,4,0,0,1,0,1,3,0,1,2,0,1,3,0,0,0,7,6,3,0,0,3,0,3,0,0,0,1,0,0,0,2,3,2,0,1,1,0,1,2,3,0,0,0,3,5,0,9,6,0,5,0,0,0,0,3,3,0,1,1,23,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1942050606744216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2669799424148794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26101611251649265,0.0,0.0,0.0,0.0,0.0,0.4476132893214384,0.0,0.16230242036986633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19141910950311847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6955221162313795,0.0,0.0,0.0,0.0,0.0,0.27529015906557913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,New_username_,2018/02/17,How much should I feel in my lower back during a squat? Pretty much title. I'm relatively new to working out and when I do a squat I feel a bit of warmth on my lower back. Is this a concern?,-0.8571428571428577,1.1163828095238095,2.295523809523811,93.56614285714286,89.95238095238096,4.312380952380953,15.542857142857144,5.6839178017228535,-0.7305199999999998,146,3,34,1,5,52,30,42,0.107,0.732,0.16,0.4871,2,0,0,0,0,0,4,0,0,0,1,4,0,0,0,4,0,3,0,0,1,0,6,6,3,0,1,0,0,2,0,0,1,0,0,0,0,1,2,0,0,2,0,0,0,0,0,0,0,0,2,5,0,5,5,3,7,0,0,0,0,0,3,0,0,4,25,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5059519025583272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3591760587969897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3326983359296252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4836966459876846,0.0,0.0,0.3177442956088588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33470500527186586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23951142993306915,0.0,0.0,0.0,0.0,0.0,0.0 fitness,peedeequeue,2018/02/17,"Question about volume and age 45 year old male, just under 220 lbs (down from 250 last year). I have been healthy most of my life, but after my wife had two pregnancies starting in Dec 2014 through last January about the same time I decided I liked beer I put a lot of weight on. Last year I farted around for a bit doing SL5x5. I did pretty well, but wasn't consistent enough until just after Christmas. On Jan 1st I started 5/3/1 for beginners. I haven't missed a single workout this year, and I realize that I really like it. It wasn't a resolution thing, so much as I had finally read 2 of Jim Wendler's books (2nd edition and beyond...I have Forever on order). I am not in a hurry, and I am worried about squat volume on 5/3/1 for beginners is a bit too heavy on squat volume for me. Every week on Friday, something small happens where I realize that I'm doing *just a bit* more than I need on squats. I like the extra bench volume... Here is my question. At my age and fitness level (experienced in a wide variety of fitness regimes, but coming off a few years of being sedentary), would it make more sense for me to switch to the normal 4 day program and just throw some chest work into my accessories? Part of me wants to just stick with what I'm doing for several months to prove I can stick with a program, but I also recognize that switching to the 4 day program is more of a little tweak than it is a change. Another option is to reduce my progression on squat to 5, or even 2.5 lbs per cycle (my squat is outpacing my DL). I would appreciate any thoughts or comments.",4.914999999999999,5.403370149681529,5.827904458598727,81.24281210191086,68.84076433121021,8.95515923566879,29.394267515923573,8.982922981607832,2.2688616560509547,1233,43,245,21,20,407,177,314,0.009000000000000001,0.8859999999999999,0.105,0.9804,0,0,2,0,0,0,46,0,0,0,2,16,5,0,0,16,0,24,4,1,1,1,41,35,16,0,5,12,1,1,3,0,2,1,0,0,1,10,11,2,0,7,4,0,3,4,1,1,1,7,2,30,4,50,25,16,52,0,1,0,0,5,24,0,8,27,169,40,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09616991127723064,0.0,0.0,0.0,0.08177925099577803,0.12610051612113538,0.0,0.0,0.0,0.0,0.0,0.0,0.10705470666467884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3938702616977325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1272165317221539,0.10359122236578022,0.0,0.0,0.0,0.0,0.0,0.0,0.1551123292630423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12425818567006824,0.0,0.07942897098346004,0.0,0.10132216410156154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13173625691018975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10634334545109188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2940778369406605,0.0,0.0,0.0,0.0,0.08494145692856647,0.17625527877939592,0.12052964785313999,0.0,0.0,0.0,0.0,0.0,0.10223866004394146,0.0,0.0,0.08027284175432034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09598842109125244,0.0,0.0884031288980229,0.089169442120267,0.0,0.0,0.0,0.0,0.11782685609079906,0.0,0.0,0.1261900587174132,0.0,0.0,0.0,0.0,0.0,0.0,0.13022719679078595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12234515152960378,0.0,0.0,0.0,0.12089204303918735,0.2694319340257092,0.0,0.12029008338205588,0.0,0.07704005948395416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1358567902338977,0.0,0.0,0.0,0.0,0.0,0.0,0.0925801295313948,0.0,0.0,0.17023781152545792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07989376597879433,0.0,0.0,0.0954710538496072,0.0701231386501005,0.0,0.0,0.0,0.0,0.0,0.0,0.11747414246022587,0.0,0.0,0.0,0.0,0.0,0.07093101284789692,0.0,0.09646334475205286,0.14644128613042925,0.10812597079543287,0.0,0.0,0.0,0.0,0.0,0.0,0.08754892136862985,0.12212736929350257,0.0,0.17085501209428747,0.0,0.0,0.3872095647563688 fitness,DynEira124,2018/02/17,"Struggling to do Cardio while Weight Lifting Recently started doing a 4 day, upper lower split. Struggling however to include cardio after the workout as my legs ar always fatigued. Can only manage up to 10 mins. When would be the best time to include my cardio excersies? Wan't to improve my fitness",5.464905660377358,8.366505301886793,6.132679245283022,69.9741132075472,71.45283018867924,6.504150943396226,35.12830188679245,7.554174236665415,3.3229803773584905,243,13,30,3,5,79,42,53,0.2,0.6990000000000001,0.1,-0.6492,2,0,0,0,0,0,5,0,0,0,1,1,4,0,2,3,0,5,6,1,0,0,1,6,3,0,1,0,0,1,0,0,1,4,0,0,0,0,0,1,0,0,1,0,0,0,3,0,0,0,1,3,1,8,4,1,11,0,1,0,0,0,3,0,0,8,22,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25130426100081754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3169506337664174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19477747015014266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22969929551431986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29820763371502595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2137708227989712,0.0,0.0,0.0,0.0,0.6314723185254371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17610988900942992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3677781563017801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2145458531653064,0.0,0.0,0.0 fitness,I-AM-A-TOWTRUCK,2018/02/17,"Any negatives with switching PPL around every once and a while? I’ve been running the ppl in the wiki for around 2 months now. I really enjoy it, but some weeks I want to go into the gym and do my own thing. Today for example was pull Day, so I made sure to hit my back and my biceps hard. As PPL is just a template, I was wondering what the negatives of switching it up every once and a while.",4.177831325301206,4.023511120481931,5.669542168674699,83.9811807228916,70.32530120481928,9.049638554216868,26.23855421686747,8.841846274778883,1.6766645783132532,305,8,67,5,5,104,57,83,0.02,0.89,0.09,0.6667,0,0,0,0,0,0,8,0,0,0,0,6,2,0,0,7,0,5,1,1,1,1,15,10,9,0,1,2,0,1,0,0,0,0,0,0,0,4,8,0,0,1,1,0,3,2,0,0,0,4,1,7,2,12,5,2,16,0,0,0,0,0,5,0,2,8,50,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15407850149581087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40339887147704206,0.0,0.0,0.0,0.17422188621901344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14612187667020954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3817977548825243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1287675698711895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20296634297915214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2143903703214557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18084968867534146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4825891210932006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14514949422865964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21354388453502068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15052610033693198,0.0,0.0,0.0,0.0,0.0,0.21476623359377936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1336395728269545,0.0,0.18174448197669868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2457104949286476,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,2girls1up,2018/02/17,"My Goal is to get to 80kg (176 lbs) but BMI says I will become overweight I started working out this January again after taking a break from it for 3 years. I am 174cm (5.7ft) tall, 26 years old and male. When I started working out a month ago, I was at 66kg(145,5 lbs) but I always felt I am too thin. My goal is to reach 80kg (176lbs) since think that would be about the size I would look the best at so I started eating a lot. At the current time, I managed to get to 70,3kg (155lbs) and I still feel too thin. I took a look at the BMI today and according to it, I will count as ""overweight"" when I am at about 77kg (170lbs). My question is, should I just ignore the BMI completly? I am very lean and I think I have the knowledge to keep myself lean, even if I reach my goal of 80kg (176lbs). How important is the BMI to my health? Does the BMI also apply to people who work out? Also, when I burn fat and gain muscle, does my weight increase? Thanks in advance for the answers and help ",0.9850300751879716,2.6057173476190485,2.4871929824561403,96.91657894736844,80.28571428571429,5.18295739348371,20.100250626566414,5.750287758089431,-0.27223809523809583,753,19,179,4,19,245,114,210,0.032,0.8370000000000001,0.131,0.9623,1,0,0,0,0,0,38,0,0,0,9,15,3,0,0,13,0,16,6,1,1,0,27,31,17,0,4,4,0,5,0,0,5,4,1,0,1,5,9,5,2,7,0,0,3,0,1,0,0,3,8,27,2,26,22,3,33,0,0,2,0,5,12,0,3,17,111,32,7,0.0,0.0,0.0,0.0,0.0,0.0,0.13032861633744786,0.0,0.0,0.0,0.0,0.2351513626831209,0.12233641348825895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1623773430723184,0.0,0.0,0.1542934593842324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1541527080274065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2573247906839496,0.0,0.0,0.0,0.0,0.15044307761289075,0.0,0.0,0.0,0.0,0.0,0.09710849534547138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07434015768237706,0.0,0.14116686684895036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1536287820331433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15628048973607073,0.0,0.0,0.09854762588286888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13068239973347884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2469276097064586,0.0,0.0,0.12499522932346355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11735379455816015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.154277797859882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10192848581853413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16470142686794498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1169200239929334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12162043583788698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31219473556290234,0.0,0.1174141970972244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11054435392440147,0.0,0.0,0.13536068462273632,0.0,0.0,0.0,0.1884151135225479,0.0,0.0,0.08573134460763847,0.0,0.1393623214936211,0.0,0.16334996518388634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12131085964320225,0.0,0.0,0.0,0.17903660058170576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3211074215602139,0.0,0.0,0.2088844025206308,0.0,0.0,0.18935830466541376 fitness,JdMcCoy45,2018/02/17,"Question About Leg Curls Just got done with leg day and I usually do leg curls as either my last or second to last excelsior so I’m pretty tired by the time I get to them. My question is what do you count as a rep? Do you do heel to butt as one rep, or do you just get your leg to curl past 90 degrees, breaking parallel with the ground? ",4.534863013698629,3.6004561506849337,5.428869863013703,88.64549657534248,69.68493150684932,8.943835616438355,27.839041095890412,8.07648339933343,1.3932493150684926,261,7,63,3,4,86,47,73,0.042,0.884,0.07400000000000001,0.3345,0,0,0,0,0,0,5,0,4,1,0,4,0,0,0,3,0,7,7,6,0,0,10,11,7,0,0,5,0,0,0,0,0,1,0,0,0,1,3,0,0,2,0,0,0,0,0,0,2,2,0,9,0,11,9,1,8,0,0,0,1,7,1,1,4,6,40,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16047088398171358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2546333238813969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2600005219913747,0.0,0.0,0.0,0.19900726926360895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4056495115723159,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16860957011913152,0.0,0.0,0.0,0.0,0.0,0.2375306462629891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2531434439816644,0.0,0.0,0.0,0.0,0.5574796127609938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14509126515238285,0.2859865643325347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2740444630742818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Steven223,2018/02/18,"Metrics of Fitness for Team Sports? For measuring lifting/bodybuilding results, there are a number of metrics to measure progress (1RM, body comp, etc.). What metrics would be useful for fitness for team sports like soccer, futsal, or basketball? &nbsp; VO2max is clearly one, but I don't find that it maps perfectly onto how I feel during a game (I play in rec leagues; I can feel better one week than another even though my VO2max has not changed). Lactate threshold doesn't seem as relevant for these team sports, given that they aren't continuous sustained endurance (though I might be mistaken on this?).",10.85377358490566,9.873072301886793,9.153471698113206,67.19624528301888,57.11320754716981,11.87622641509434,44.78490566037736,10.793553405168565,5.088696603773585,488,25,74,9,5,148,80,106,0.029,0.7509999999999999,0.221,0.9568,0,0,0,0,0,0,25,0,0,1,6,5,4,0,0,2,0,11,1,1,3,2,14,16,6,0,1,3,0,2,1,0,2,0,0,0,0,6,0,0,0,4,9,0,0,4,0,0,2,1,2,7,4,13,11,1,8,0,0,0,0,5,6,0,3,3,50,13,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2503477537675705,0.0,0.0,0.2422810791620001,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2043491733171956,0.0,0.2566497690832876,0.0,0.0,0.0,0.0,0.0,0.0,0.2444253167313107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2576871523317485,0.15260950072649568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2336564748012151,0.0,0.0,0.0,0.2111798797799871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11288169275386978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24511260454719055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3131373925563604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2103435906844058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4540202894979273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1995571414212983,0.0,0.0,0.0,0.0,0.18533820467199685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16413468391626373,0.0,0.0,0.0 fitness,peanutnutter250,2018/02/18,"Is it possible to overexhert yourself on the first set? Relatively new to lifting. If I'm doing something like say 135 on bench press, I might get to 10 reps, but thats me pushing with everything I have. The next set I might only get to six reps, and maybe even less the next set. However, if I do 115 or so, I can get to around 10 reps for each of my 4 sets. Sure its not as hard as pushing 145, however, I feel like I actually get a better workout. I feel more of a burn and feel like I'm getting better gains than just pushing as much as I can and burning out early. Is burning out in your first set a possibility? Thanks for your time",1.989491180461332,3.4029755746268653,3.95493894165536,88.4047829036635,76.83582089552239,6.962279511533242,25.614654002713703,7.686295010490155,1.2061283582089557,493,18,111,7,11,168,81,134,0.0,0.7979999999999999,0.202,0.9791,2,0,1,0,0,0,15,0,2,0,5,7,7,0,0,6,0,9,0,0,0,1,20,20,12,0,2,6,0,5,3,0,2,0,1,0,0,3,8,0,0,3,1,0,3,1,0,0,3,0,6,13,7,21,18,4,21,0,0,0,0,3,6,0,5,10,70,16,0,0.0,0.0,0.14778903369037688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13481866896098202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26788260577034884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10002837314264172,0.0,0.0,0.0,0.13610951641679714,0.0,0.0,0.0,0.2297262975504156,0.21638549629016485,0.0,0.0,0.0,0.2576390553263085,0.0,0.0,0.0,0.0,0.39562030798620224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1356654871350316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2219659725640543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15214743449745688,0.0,0.0,0.0,0.0,0.3213196419999081,0.0,0.0,0.0,0.0,0.11132992225506587,0.0,0.0,0.14626707884191362,0.32212817158492635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11518118323348045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34146425856819845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12043559882381773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11659020163170515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14273566097176146,0.0,0.0,0.0,0.0,0.1394307369516661,0.0,0.0,0.0,0.0,0.0,0.0,0.08830913194489305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,NordWitcher,2018/02/18,"On Nsuns 5/3/1, for the last T1 3+ set, where it asks you to hit 16+ reps, best way to push through the last few reps. So today was Deadlift and the last set asked me to hit 20 reps. I was so exhausted, I had nothing in the tank after hitting 10 reps. It was not the weight. I was just completely out. Deadlifts use to be my favourite lift but its been killing me on Nsuns. I have made more progress on my bench than I have on Deadlifts. Also if you don't hit the needed reps on that last set, would it affect your progression numbers? Like would it still increase your 1RM at the next workout? Edit: i should have been more clear. Ok so the last set is 3+. But it asks you to hit 20 reps for a new PR. But I could only get to 10. So would I have to do the same cycle next week with the same numbers? That is what I was trying to ask. 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(Jogging outside, elliptical, treadmill, strider, etc.) **My fitness goal:** heart health for longevity and other benefits from cardio, specifically jogging and jogging analogs. I'm not looking to run a marathon or anything, just to keep myself healthy and in shape long term. I'm also not looking to lose weight or burn calories for the purpose of losing weight. These past few months I've been in love with using the elliptical at my gym. It seems easier for me than a treadmill, and *much* easier than actually jogging outside. I typically go on the elliptical for 30-60 minutes, with an average stride/minute if about 180 with no resistance or incline, and about 150 with 8 resistance incline, and that typically keeps my BPM just below my max range. I see some other equipment, and I'm not sure what's better: * The elliptical I use has hand bars that move back and forth, but there are others with no hand bars that move. * There is an elliptical that has these bands on them (strider I think it's called?), that feels kind of cool to use. Not sure how it's really different than a regular elliptical * There are those sit-down bike things as well. I have the impression these aren't the best for cardio. **TL;DR** My question can be boiled down to: Does the form of cardio really matter as long as I put my BPM near it's max range for 30-60 minutes, or for an hour or two per week? I've heard treadmill and jogging outside can do damage to your knees longterm. Thank you for taking the time to read, and also for replying, in advanced!",2.8825000000000003,5.542598633333334,3.7602500000000014,84.80137500000002,79.33333333333334,6.683333333333334,25.70833333333333,7.8658589789855275,1.690233333333333,1250,49,233,22,32,399,158,300,0.052000000000000005,0.807,0.141,0.9766,1,0,0,0,0,0,57,0,2,1,7,13,15,0,0,14,1,14,15,4,5,2,44,33,24,0,1,13,0,5,0,0,0,5,3,0,0,19,15,5,2,5,12,0,11,7,3,1,1,2,12,19,12,44,30,9,31,0,3,3,1,8,11,0,9,9,153,38,2,0.0,0.0,0.11799382454107628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19338845730671395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09950124702800407,0.0,0.0,0.0,0.0,0.0929747740987349,0.0,0.0,0.0,0.0,0.0,0.2537818513349796,0.10693788433955707,0.0,0.0,0.0,0.0,0.12346587861066065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12632854103604085,0.0,0.0,0.10581194114575744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13485016085222165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06113733829178743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06871774826824455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1285250592314167,0.0,0.14328270387070435,0.0,0.0,0.0,0.0,0.11907512901727092,0.0,0.0,0.0,0.0,0.0,0.0,0.2149463851132584,0.0,0.1259124733332463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2140087238412056,0.2030732416886568,0.270541846465783,0.0,0.0,0.1091288683025724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09651174898473454,0.2570231559630565,0.0888851018557763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.115425314657593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1215511452257136,0.1354504370919928,0.0,0.12094590369066655,0.0,0.15492016220614738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09635215206178932,0.11007482049981612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2279184878052723,0.0,0.09091166568409556,0.0,0.0,0.11132061358473518,0.0,0.0,0.08032934597663892,0.07747628532031121,0.0,0.0,0.07050544928733064,0.0,0.0,0.0,0.0,0.0,0.0,0.11811461028763062,0.0,0.0,0.3132905041213743,0.0,0.0,0.0,0.0,0.09698926192449328,0.2944793650597856,0.10871547248619713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CuriousHSer,2018/02/18,"SQUATlifts inserts Hey guys, I don't think I'm anywhere near the level I should be at to buy dedicated lifting/squatting shoes (adipower, romaleo, etc.), so I did a little bit of research on inserts I could use with my Sambas. I've been squatting using plates under my heels so far, but it gets annoying and tedious to have to position them perfectly in the rack, and then get on top of them in a comfortable enough position to squat. I feel like my squat might be a little easier if I had inserts, as that'd give me a a more stable base to squat off of. I have shit dorsiflexion, but I'm working on it with stretching. Anyone have any experience with these? Would these suit me as a beginner? https://www.amazon.com/squatLIFTS-wodLIFTS-Height-Increase-Perform/dp/B00R57S37S#customerReviews",10.427393117831073,10.241191489051095,9.01074035453598,65.31890510948907,57.46715328467153,11.332221063607928,37.089676746611055,10.608840637214634,3.858145776850886,642,24,105,12,7,197,90,137,0.06,0.768,0.173,0.9443,1,0,0,0,0,0,31,0,0,2,3,2,5,2,0,8,0,14,3,3,2,1,17,23,10,0,4,3,0,1,1,0,3,0,0,0,1,5,5,0,0,2,0,1,0,1,2,0,0,3,1,14,3,22,13,4,17,0,0,0,0,5,15,1,2,3,73,19,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14956683235893314,0.0,0.0,0.0,0.0,0.15378725470259225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2401176610008131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17560429933335733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2272569508651988,0.2452913865981725,0.0,0.0,0.0,0.0,0.0,0.2151436530614853,0.0,0.0,0.11120833959514716,0.15712527480416172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22981928336669025,0.21098661652464493,0.0,0.0,0.0,0.0,0.0,0.21777531039063536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10745163927109057,0.4408755867833156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2333217240286228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22576538567405385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1409287562921115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3799153157762379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16011903613819234,0.0,0.0,0.15623915993623536,0.0,0.0,0.0 fitness,PiezRus,2018/02/18,"I see people recommend to switch up your workout every now and then (E.g. 6 weeks) to prevent muscle adaptation. Do they mean do different excercises? Or different sets, reps, weight, volume etc. 18M, 6'0"", aprox 72kg/155~ pounds. Started at aprox 68kg/146~ pounds :) Been working out for just over three months now, and am very happy with the results so far, however I do feel as if my gains have slowed down a bit. It's probably either my imagination, or that my 'beginner gains' have come to an end, so I'm not too fussed, but I haven't really put too much thought into trying out different excercises. To be honest, I can't possibly see how trying different excercises can prevent 'adaptation', like your muscles can't tell the difference between if they are contracting to pull up a cable or a dumbbell so what's the fuss, they are still being used equally either way, the only thing that could effect it would be things that affect the strain (Weight, sets, reps), or atleast that's what seems like common sense to me. Just wondering on peoples opinion on this, and if people do indeed mean to try different excercises.",8.359450110864742,8.167426053658536,7.9679379157427945,71.129822616408,61.63414634146342,11.552106430155213,36.19733924611974,11.022393298168332,4.060317073170732,891,36,153,21,11,283,131,205,0.017,0.871,0.112,0.9459,7,0,0,0,0,0,39,0,2,3,4,11,5,0,1,9,0,19,2,0,5,0,38,31,17,0,5,13,0,3,2,0,1,0,0,0,0,11,8,2,2,8,1,0,3,4,1,0,1,2,5,13,4,21,24,6,28,0,0,2,0,6,11,0,10,13,103,24,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1189133738108421,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09382568028066236,0.0,0.0,0.0,0.08696444735628098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6827947248612827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09647155654872687,0.0,0.12147555588187035,0.0,0.0,0.09177052608540592,0.0,0.0,0.0,0.0,0.0,0.05507366181247296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11594828566808085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10642646520855197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2372935054388758,0.0,0.0,0.0,0.0,0.0,0.0,0.08693959490267095,0.0,0.08006936802529745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08283922563766198,0.0,0.0,0.0,0.0,0.0,0.2265360391490589,0.0,0.0,0.0,0.0,0.12279190909763847,0.0,0.0,0.11743511422649135,0.0,0.0,0.1094955529979129,0.0,0.0,0.0,0.0,0.06977749489644466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1735916539980535,0.09915746428708816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0770947485273791,0.0,0.08698434311296196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09520163648119216,0.0,0.0,0.0,0.14472436509486802,0.0,0.0,0.08647099985867299,0.0,0.0,0.0,0.0,0.0,0.22185035178887927,0.0,0.0,0.0,0.0,0.09407265540790627,0.0,0.0898711203534868,0.0,0.08645631241547111,0.0873697475211876,0.2652725390930696,0.0,0.0,0.0,0.0,0.0,0.0,0.11812003133043862,0.07929568661951994,0.0,0.0,0.07737425707027266,0.0,0.0,0.0 fitness,theLucror,2018/02/18,"What kinds of weight training for runners? I'm trying to train harder and more effectively for long distance running. Are there are strength excercises I should cut back on. I know I should dead lift, squat, etc. But what about bench press and such?",3.8986666666666663,6.913728200000001,2.8666666666666667,90.54000000000002,78.1111111111111,5.377777777777778,24.555555555555557,6.742157984588678,0.8186888888888891,199,7,37,2,5,57,37,45,0.135,0.738,0.127,-0.0943,0,0,0,0,0,0,7,0,0,0,2,4,3,1,0,0,0,4,1,0,1,0,7,6,3,1,2,1,0,2,0,0,2,0,0,0,0,2,2,1,0,2,1,0,2,0,1,0,0,0,2,3,2,6,4,2,5,0,0,0,0,0,1,0,0,2,23,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3152736288027446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4572713401956222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4269640100135668,0.22533166471506136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3628473831472284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2783709774610201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4992836978088988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RoadRageRob666,2018/02/18,"What to add next for strength training and how to improve my routine? Hey everyone! So Ive been going to the gym for the last 5 or so months after a long hiatus. Im 165lbs and my PRs are: Dead = 365; Squat = 270; Bench = 230 (clearly my squat is lacking). My main goals are strength, and sport specific training (life long martial artist whos looking to get back into it soon). Heres what Ive been doing. - Day 1: Traditional Deadlift (1x6 warm-up, 4x4 main, 1x3 increased load); Sumo Deads (1x5 medium weight, 2x3 increased load); Military press/Hanging clean superset (1x6/1x4 warmup; 3x4/3x3 main), all with 4x chin ups and 5x plyo pushups in between sets. - Day 2: Bench (1x6 warmup; 4x4 main; 1x3 increased) w/4x chin up and 5x pistol squat (each leg) between sets; Bent over rows (1x6/4x4/1x3, same shit as above) w/5x plyo pushup and 5x pistol squats between sets. - Day 3: Back Squats (1x6/4x4/1x3, same shit as above); Front Squats (1x5 light weight, 3x4) all w/4xchin and 5x plyo pushup. - Each day ends with core and skipping training (sport specific to martial arts). Random accessory lifts that Ill throw in if I have the time: Arnold presses, Back flys, Face Pulls, Kettle Bell work (swings, cleans, presses, w.e). I progressively overload my routine by increasing the weight of the main set by 5 each time (sometimes Ill only get 3 on that last set, hammer out 4 the next week) and the heavier sets at the end. So, is there anything that I could add to my routine to progress, or is there something that Im missing? Should I be trying to incorporate more unilateral lifts, as right now Im pretty much married to the Barbell? Any and all advice/critiques/input is appreciated, thanks!",5.316323343182773,7.000544783171524,4.466393696355709,86.9695694385817,68.80582524271844,6.927311101730689,30.586886168566203,7.255503002510835,1.7123312508794148,1314,53,249,12,23,388,181,309,0.068,0.8320000000000001,0.1,0.8188,0,0,1,2,0,0,95,0,0,0,6,12,6,2,0,10,0,15,10,4,1,4,33,22,20,2,4,3,0,5,0,0,1,3,0,2,0,7,19,3,0,0,5,0,8,0,3,0,0,2,7,12,3,32,17,20,47,0,1,1,0,2,11,2,4,22,115,19,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08262905663269843,0.0,0.0,0.0,0.0,0.0,0.0,0.09999006522260122,0.0,0.0,0.0,0.0,0.28029458938055285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09701360499325083,0.0,0.0,0.3134483449785416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21523861220573368,0.0,0.0,0.0,0.0,0.0,0.11610532820826537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12696498469005796,0.0,0.06905533685782082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3937458515019007,0.0,0.0,0.0,0.0,0.0,0.0,0.19808915625183687,0.0,0.0,0.0,0.0,0.08582412249504193,0.0,0.0,0.0,0.2150600810969258,0.1020354381875186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09698588071981576,0.0,0.08932176628274069,0.0,0.0,0.0,0.2584485524877488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0924116941838817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12361649601067645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10376647732750363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24945077119499756,0.0,0.0,0.0,0.0,0.0,0.09354217204199032,0.12017371896592607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11186749659353427,0.0,0.0,0.0,0.0,0.0,0.0,0.141703640574572,0.0,0.0,0.0,0.0,0.08249540684093366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09746573952980306,0.44388907373318187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08845868229184012,0.0,0.0,0.0,0.0,0.0,0.0 fitness,WhyyLiddat,2018/02/18,"Is it ok for a novice to use incline bench as the main pressing movement? Usually questions about incline bench are asked the common response is generally to check if you have a lagging upper chest. However, I’m pretty new to lifting to I have a lagging everything. Is it ok to just bench with an incline from the start for aesthetic goals such that I wont have a lagging upper chest to fix in the future? Thanks!",4.665416666666669,6.234535375000004,5.392500000000003,80.14916666666669,70.25,7.833333333333335,33.333333333333336,8.344100000000001,2.746083333333334,330,16,59,5,6,107,52,80,0.076,0.7879999999999999,0.135,0.7052,1,0,0,0,0,0,6,0,1,0,1,3,3,0,0,9,2,8,2,2,1,0,6,13,2,0,1,2,0,1,0,0,1,0,0,0,0,3,1,0,0,1,0,1,1,1,0,0,0,0,1,3,3,13,12,1,9,0,0,0,0,3,3,0,2,5,40,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3262312282635654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3136234529480199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3370285012147769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3550185725905945,0.0,0.0,0.0,0.0,0.3909159432647616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2469962401170049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3212762069917404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3013900768522993,0.3843310044957528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sauhr,2018/02/18,"Pull up push up routine? Any advice for a push up pull up workout routine? I don't have access to a gym but do have a lot of free time so I want to get back into shape. What's a push up pull up workout that can help me cut fat (with jump rope as cardio and the appropriate nutrition, of course) but also build muscle? I am relatively fit and can do roughly 8 wide pull ups, 12+ regular pull ups, and ~50 push ups (not consecutively). I can use my bag and some books as additional weight. Thoughts?",2.5671116504854368,3.8221527378640765,4.439016990291265,86.1688167475728,75.01941747572816,7.480097087378643,24.52548543689321,8.07648339933343,1.1856611650485442,384,12,86,6,8,131,69,103,0.026,0.8370000000000001,0.13699999999999998,0.9091,0,0,0,0,0,0,16,0,0,0,0,7,2,1,0,5,0,9,3,1,1,0,15,13,10,0,1,3,0,2,0,0,0,2,0,0,0,2,7,2,0,1,4,1,10,2,1,0,0,1,2,6,2,18,12,2,25,0,0,0,0,1,13,0,2,2,52,8,1,0.0,0.0,0.0,0.0,0.0,0.3535315203489133,0.0,0.0,0.0,0.0,0.0,0.2893188472637238,0.0,0.0,0.0,0.24602579241217498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2781898655325509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18901741251763265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2424964516104409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.307576152217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28721639523193554,0.210959388142482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31246555516085983,0.0,0.0,0.2133898076836499,0.0,0.0,0.4405559237019293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,upnorth15,2018/02/18,"How do I overcome fatigue? I have recently started to do T25 workouts consistently, and while I have gotten to a point where I no longer feel I have to stop for cardio reasons, I find my legs feeling extremely fatigued quicker and quicker during the workouts. It helps to take a day off, but then it throws me off the schedule. I am looking for any tips to help me combat this!",6.9221232876712335,6.580654602739724,7.045308219178088,77.05645547945207,64.6164383561644,8.943835616438355,38.79794520547946,8.07648339933343,3.2177698630136984,298,15,54,3,4,96,51,73,0.13699999999999998,0.772,0.091,-0.3266,0,0,0,0,0,0,7,0,0,0,0,2,2,0,0,4,0,6,4,1,2,0,9,12,6,0,0,1,0,2,0,0,0,3,0,0,0,3,2,0,1,4,2,0,1,1,2,0,0,1,3,10,0,9,11,0,12,0,2,1,0,2,4,0,0,7,40,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21580666967868814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20466239783786627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32092010013197136,0.0,0.0,0.0,0.2900491767776113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4254216691498291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2664913409617723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29999525066322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3262853090878937,0.3133416268453811,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22461966031331068,0.0,0.0,0.2653160896441151,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2386052588293935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TigerMcPherson,2018/02/18,"bulky obliques not desired 41 f/5'6""/115 I work out between 5-7 hours a week with a mix of HIIT and weight training (more hiit), and I have had this routine for almost 15 years. I'm in pretty good shape, and have been for most of my life. I have a narrow frame, and am always looking for a way to increase my hip/waist ratio, to appear more feminine. Lately, I've noticed that my obliques seem to be bulking up, and my waist appears somewhat bulky. I've read that I should take it easy on my core exercises, and focus on upper and lower body, shrinking the abs/obliques, and continuing to work the rest of the body. Does anyone have any further advice for a fit, and somewhat boyish woman trying to shrink her waist? I'd love to increase hip width too, but I understand that I am pretty much stuck with the skeleton I have.... Thanks!!",6.465555555555554,6.084946503067485,6.3862167689161575,81.53443081117929,65.56441717791411,8.226039536468985,32.22154055896387,6.937597516519254,1.9304170415814583,652,23,126,4,9,206,101,163,0.034,0.826,0.14,0.9421,1,0,0,0,0,0,31,0,0,0,2,1,3,0,0,9,0,11,9,5,0,0,24,21,10,0,2,2,0,1,0,0,1,2,0,0,1,5,12,3,0,2,2,0,4,1,0,0,0,3,2,13,3,21,16,9,21,0,0,1,1,3,11,0,7,5,78,18,3,0.0,0.0,0.0,0.0,0.0,0.17746086492543744,0.0,0.0,0.18184969986014327,0.0,0.0,0.0,0.15110868253952367,0.0,0.0,0.12349662590860665,0.0,0.0,0.0,0.0,0.12698140867180902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4034411581460032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1589224704087886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15232042244788088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17884289299259942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20485668871194354,0.0,0.0,0.0,0.1282719418765618,0.0,0.0,0.0,0.0,0.15250122478438402,0.0,0.0,0.0,0.16390427352305995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13349948802090522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20675681931416914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36951214950509415,0.0,0.0,0.0,0.0,0.0,0.0,0.181652671638137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16532503056094014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13654325157490654,0.0,0.0,0.16719612859136748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12329687416256285,0.0,0.0,0.18905567634986992,0.0,0.0,0.0,0.0,0.0,0.14414842689896387,0.14567139531948328,0.2211441717870284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2644190612976361,0.0,0.0,0.0,0.0,0.0,0.11694671737558568 fitness,prokofieff,2018/02/18,"Is nsuns considered a mix of strength/hypertrophy? I know the amount per set is lower than a hypertrophy routine, but the overall volume and progression feels similar to me. I am enjoying nsuns recently but am wondering if it will yield aesthetic results similar to a hypertrophy routine? I'm currently supplementing with accessory lifts (biceps, back etc), but some days I am too fried by T1 and T2 to do much else. My goals are strength AND aesthetics -- is nsuns a good bet?",8.181882352941178,8.814335188235292,8.670588235294119,63.17764705882354,61.82352941176471,13.858823529411767,41.70588235294117,13.023866798666859,6.162811764705883,381,21,63,15,5,127,61,85,0.018000000000000002,0.831,0.151,0.9286,2,0,0,0,0,0,13,0,0,0,3,2,3,0,0,6,0,9,1,1,1,0,15,13,7,0,1,4,0,1,0,0,1,0,0,0,0,1,4,0,1,3,0,1,0,0,0,0,0,0,1,5,3,7,12,4,5,0,0,0,0,0,0,0,4,4,40,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2927000281061093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2454908412283057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3179882227268853,0.0,0.0,0.0,0.4245306993662887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19247049331182384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3192751680059958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20919791117880107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2798250607607996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3758506710502656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4128038694356206,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Trick440,2018/02/18,"Home Gym recommendations. Compact size. My wife is looking for a home gym. Space is an issue. The workouts she says she likes are: Pull downs, butterflies, legs, shoulder, triceps. She's not going bodybuilder, just looking for something when she doesn't have time to go to Planet Fitness. The ones we are considering are: 1.Body-Solid EXM1500S Home Gym . $955 https://www.amazon.com/Body-Solid-EXM1500S-Single-Stack/dp/B0002EAB8A/ref=sr_1_1?ie=UTF8&qid=1518925372&sr=8-1&keywords=body-solid+exm1500s+home+gym&dpID=41SYr1R6ztL&preST=_SY300_QL70_&dpSrc=srch 2. Marcy 150-lb. Multifunctional Home Gym Station. $550 https://www.amazon.com/Marcy-Premium-Multi-functional-Workout-MWM-990/dp/B00JGRBSS6/ref=sr_1_2?ie=UTF8&qid=1518963671&sr=8-2&keywords=marcy+150+lb+stack+home+gym 3. Bowflex Revolution off Craigslist, almost new. $850 https://www.amazon.com/Bowflex-Revolution-Parent-Revolution-Home-Gym/dp/B0748MQVYZ These are just some she looked at and was interested in. We are open for recommendations. Lower the price the better but really that doesn't matter, good product and space saving are more important. Thank you for and recommendations and advice! ",21.02364661654136,28.59638391269842,11.532823725981624,24.18966165413539,51.14285714285714,6.779615705931497,27.266499582289057,7.85451343220497,2.5708634920634927,1047,26,90,13,19,262,90,126,0.048,0.8420000000000001,0.11,0.7902,2,0,1,0,0,0,116,2,1,0,1,3,6,0,0,6,0,12,3,3,0,0,15,18,6,0,0,4,1,0,1,0,0,0,1,4,0,2,7,0,0,0,5,1,3,3,0,0,1,1,4,9,6,10,17,2,14,0,0,3,0,10,8,0,2,4,51,11,0,0.0,0.0,0.0,0.0,0.0,0.07671550564458221,0.0,0.0,0.07861277855231896,0.0,0.0,0.0,0.0,0.7655544668696114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06943249499047496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08923394626438652,0.06584740941612847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5512379552997776,0.0,0.0,0.0,0.0,0.0,0.0,0.08194024244737656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.038354241612142966,0.0,0.0,0.0,0.1977767082731344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0758219309518653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05319794077720976,0.0,0.0,0.0,0.08717202132763663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05029318399523916,0.0,0.0,0.0,0.0,0.0,0.0,0.062431407877063125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0604380308116882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0722781079202594,0.0,0.0,0.0,0.0,0.0,0.0,0.04577768940050874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Gomorrah66,2018/02/18,"Help me choose nike vs adidas vs under armour Hi Runners, Am trying to decide for running shoes between Nike vapormax Nuke vapor fly Adidas ulteaboost laceless Under armour Hovr Sonic The reason for these 4 are they look good so I can wear them daily and also go to gym to go for a run. Any tips would be appreciated Oh . I run normally 5km on treadmill and sometimes in asphalt. Thanks 😎",3.395142857142858,5.741100666666667,5.108571428571427,77.52000000000002,75.66666666666666,6.419047619047619,25.380952380952376,7.447530270364453,1.627095238095238,310,11,51,4,7,105,62,75,0.0,0.846,0.154,0.8957,0,0,0,0,0,0,4,0,0,2,0,2,2,0,0,2,0,5,2,2,1,0,9,9,4,0,2,2,0,0,0,0,1,0,0,0,0,1,2,0,0,3,2,0,6,0,0,0,0,0,1,5,2,11,7,0,10,0,0,1,0,4,4,0,0,0,28,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2656769326615492,0.0,0.0,0.0,0.2259216034554181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3776175855286037,0.2786511277150096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2226806654820021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2789818829358163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3255059435494023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34157841517519755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32857496367977324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30586436823669977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2255561826641437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23600019455258314,0.0,0.0,0.0 fitness,IamRenn,2018/02/18,Is it bad to do abs more than once a day? I hate doing abs and neglect them a lot when I go to the gym. Some days I get a sudden boost of motivation so was wondering if I can get away with going more nuts with ab workouts. Will this do more harm than good?,0.465789473684211,1.8222555789473704,2.726175438596492,95.82189473684211,80.9298245614035,5.963508771929827,18.417543859649122,6.742157984588678,-0.2482182456140353,196,4,50,2,5,67,44,57,0.252,0.625,0.123,-0.8652,0,0,0,0,0,0,4,0,0,1,1,2,5,1,0,4,0,7,0,0,1,0,9,13,4,0,1,1,0,0,0,0,1,0,0,0,0,2,3,0,1,2,2,0,2,0,4,0,0,1,0,5,1,8,11,5,7,0,1,0,0,1,1,0,4,4,35,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29220057820116,0.0,0.2596772001287436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4011465616186968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3249758237381917,0.0,0.35350400007799804,0.2608572589001937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30705425108380235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2644063636719677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3312114705418954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3372729752736273,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DiscombobulatedTop,2018/02/18,"531 and nSuns Dumbbell Accessories - How Heavy? How heavy should accessory DB lifts be? For example, one of the accessories after a barbell Bench Press is DB bench press. Are we supposed to try working at training max or a % of training max for accessories? The reason I'm asking is I'm plateauing with Phrak's variant of GSLP and I'd like to move onto another program soon. I've got a bare bones home gym that accommodates all the main barbell lifts but I haven't got any DBs. There are some cheap adjustable DBs that go up to 53 lb. Is this enough or will I outgrow them as I progress? I'd rather get something that won't become obsolete. **TL:DR** * How heavy should the DB accessory lifts be relative to main barbell lifts? * What weights will I need for adjustable DBs to progress with accessory lifts? * How does your DB lift numbers compare to your BB numbers e.g. BB bench/DB bench, BB OHP/DB OHP? Cheers everyone",1.941033540372672,4.7371630685714265,2.6162484472049705,89.85731677018634,86.8857142857143,5.7863354037267065,26.465838509316768,7.255503002510835,1.5538024844720495,727,33,140,12,23,226,102,175,0.008,0.894,0.098,0.945,0,0,1,0,0,0,28,1,2,1,3,7,2,0,0,7,0,13,2,1,5,1,21,21,10,0,4,4,0,3,1,0,5,0,0,1,0,5,5,1,0,3,1,1,2,2,0,0,1,2,3,8,2,19,12,5,7,0,0,0,0,5,3,0,3,3,70,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16462335916702178,0.25384300178572444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22631302602478584,0.0,0.0,0.0,0.0,0.0,0.2673594091981193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21184668595867368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25013435168368303,0.0,0.0,0.0,0.0,0.23131873853767876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12647731396219047,0.0,0.13758019255233828,0.0,0.3872285283526721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24282694841458025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11826853270756918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25729375728211945,0.0,0.17949996995748368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16404032863976184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24889955305307945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18636575573873912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16435708627744866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29478940134551795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1762378274642962,0.0,0.0,0.0,0.0,0.0,0.0 fitness,masterimpact,2018/02/18,"5'9 156 lbs Wide Receiver 19/M I'm trying to gain pure strength for our league season. Doing 5x5 stronglifts until I can't raise weight anymore. My maxes are: 82.5 kg x 5 rep Bench Press 112.5 kg x 10 rep Deadlift Didn't try max but easily handle 80 kg 5x5 Squat Had approx. 14% body fat and my 40 yard dash is 4.92, how can I gain strength and mass without losing much speed? Any recommendations besides 5x5 stronglifts?",2.1346050870147266,4.652023879518076,2.650040160642572,92.48890227576977,81.28915662650601,5.13467202141901,21.27041499330656,6.42735559955562,0.2499676037483267,334,10,68,3,9,103,69,83,0.0,0.778,0.222,0.9609,0,0,0,0,0,0,12,1,0,0,5,1,3,0,0,0,0,7,3,2,1,1,6,8,5,0,0,2,0,2,0,0,0,1,0,1,0,0,2,2,0,0,1,0,1,3,1,0,0,2,2,5,2,4,6,1,6,0,1,0,0,2,2,0,0,3,21,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2301872859313959,0.0,0.0,0.0,0.3356947397234724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3759901314849425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3786878052524173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24883177653375435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4596299310769631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41219406869361946,0.0,0.0,0.0,0.0,0.0,0.3262957944497791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,theburnabykid,2018/02/18,"Fitness and/or weight training that accounts for skin elasticity when losing weight. Hey, so just under a month ago I topped the scales at 270, and it freaked me out. I knew I was big again but I didn't realize it was this big. The first step was making drastic changes to my diet (drastically reducing alcohol intake, establishing a decent calorie deficit without starving myself, aiming for satiety with food choices, high fibre, high water, not exceeding RDA for sodium) and while it's working well so far (weighed in at 258 this morning), I'm worried that the weight loss is a bit too quick. I'm an older guy (43) so I'm concerned my body might not bounce back the way it would if I were younger. One of the things I'm considering is forking over the cash for a gym membership and some personal training sessions. My main question is this: I'm less concerned about a total weight loss target than I am about making sure that when I get to a reasonable weight that there's a minimal amount of loose skin. My first thought was to look into weight training, specifically for bulk, to counteract that. I don't need to be ripped anytime soon, although it might be nice to have six-pack definition for the first time in my adult life. Is weight training for bulk a possible counter to loose skin? Or would I have to end up looking like a roided-out monster to avoid it? A quick follow-up question, when I was 37, I successfully got down from 250 to 200 in a year strictly through diet -- I wasn't exercise-averse, but I'd gotten injured from poor stretching from jogging, and I didn't have the money to go to the gym or get a trainer, so pure diet it was. No starvation, just eating healthy and establishing a calorie deficit and largely sticking to it (allowing for a cheat day that didn't disrupt the overall calorie deficit over the week). Anyways, it was really stupid of me to not stay disciplined with my diet, although the stupidity really hit home when I saw that 270 on the scale. I'm bringing that up because at the moment I've NOT been indulging in cheat days, and I think that might be potentially accelerating the weight loss a bit. Should I consider reintroducing them in order to slow down the weight loss somewhat? Also, assuming the answer is yes, if I decide to introduce more cardio in my life, should I be upping the calories accordingly to ensure slower loss? Thanks for any help you can offer. I checked the FAQ but there wasn't something specifically about loose skin during weight loss. I'm sure it's a common concern, though, so apologies if it's an annoying question. Stats: 43, 258 pounds, 6' tall, largish frame (used to wrestle and play rugby when I was young).",8.553313609467455,7.5121737830374755,8.052533333333336,73.45080000000003,61.66272189349112,10.794445759368838,38.62319526627217,9.791249743138472,3.696526059171598,2136,93,387,34,25,676,259,507,0.146,0.769,0.085,-0.9858,1,1,2,0,0,0,68,0,1,1,13,27,22,5,1,37,1,37,28,5,5,4,58,62,31,0,8,15,0,14,1,0,7,5,0,1,3,24,12,19,2,11,4,5,4,12,14,1,4,20,17,32,8,61,30,9,63,0,7,3,0,12,29,0,14,28,249,56,3,0.0,0.0,0.0,0.0,0.0,0.0,0.05814964552481866,0.07010548962524107,0.0,0.0,0.0,0.052459577830922435,0.0,0.0,0.0,0.04460963856148728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05044165992192011,0.0,0.039988603452566336,0.0,0.0,0.0,0.0,0.0,0.14323445780773378,0.07286581359332008,0.0,0.0,0.0,0.0,0.0,0.0,0.06939515133813406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08461198727794601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06712425774705873,0.0,0.0,0.05810133315242438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1673956868705521,0.07932269401540065,0.0,0.0,0.0,0.06854564614195191,0.0,0.037281481158167935,0.0,0.05246559412319955,0.0,0.0,0.06495342403740965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04396969501743033,0.13861810491365642,0.06580124750566595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09266917087966757,0.032048407491972734,0.0,0.0,0.0,0.11017344753774984,0.0733886150644653,0.0,0.0,0.0,0.0,0.08757581937620255,0.0,0.0,0.0,0.0,0.0,0.0,0.20877084069979532,0.0,0.0,0.05236057702692433,0.0,0.0,0.04864090261623858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04445164894675106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05727860522184192,0.0,0.0,0.0,0.07395313058207573,0.0,0.0,0.0,0.0,0.0,0.0,0.22045802047813853,0.0,0.0,0.0,0.08404892846260238,0.06744680193622167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05050139327620416,0.0,0.0,0.0,0.0699199140430173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12365275380591945,0.0,0.0,0.0,0.0,0.060394839214963976,0.0,0.0,0.043581128223026434,0.04203325551499205,0.06445078423469237,0.052078359161483866,0.03825136366362097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05665656166361616,0.0,0.0,0.0,0.052069513445076265,0.052619642408358286,0.7988203322007741,0.058981470453223016,0.0,0.0,0.0,0.0,0.06323519301094754,0.0,0.04775692722967439,0.06661907190773482,0.0,0.0931994392604328,0.0,0.0,0.04224367066463882 fitness,GatoAmarillo,2018/02/18,"""Maximal intended velocity training induces greater gains in bench press performance than deliberately slower half-velocity training."" [Source/Study](https://www.ncbi.nlm.nih.gov/pubmed/24734902) Kinda bummed that my university doesn't have access to the full article. This totally goes against the common advice that slowing down your reps maximizes time under tension, thus stimulating more growth, but it seems like that's bullshit according to this study. Granted, I know the sample size isn't huge, but the data seems pretty significant. It makes sense though that trying to move a heavy weight as fast as you can is exerting more force on the bar than lifting it in a slow, controlled manner. Thoughts? edit: Article summing up the paper: https://www.strongerbyscience.com/speed-kills-2x-the-intended-bar-speed-yields-2x-the-bench-press-gains/ thanks to /u/MyNameIsPitt The group that benched at maximum velocity reaped almost *twice* the gains in their in 1 rm. Over the course of the study, the high velocity group averaged an 18.2% increase on their bench while the half velocity group only had a 9.7% increase. ",10.999414802065413,14.786900301204824,7.4451290877796925,62.803614457831344,58.036144578313255,10.04406196213425,35.95352839931154,10.290406445055957,4.531911876075731,934,40,115,22,14,259,118,166,0.051,0.769,0.18,0.9645,1,0,0,0,0,0,60,0,2,2,4,1,3,0,1,16,0,6,2,0,6,1,15,12,6,0,0,2,0,2,1,0,0,0,0,0,0,10,0,2,1,5,1,0,4,2,1,0,2,2,3,6,2,21,10,7,24,0,0,0,0,7,14,0,4,7,70,16,2,0.0,0.0,0.0,0.0,0.0,0.2435123915753085,0.0,0.0,0.2495347655315525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2794955875880236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.263290276979641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1369521357296699,0.0,0.0,0.0,0.0,0.0,0.0,0.12174505041132762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1663409101909296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2648569381365697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18952552227548933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2535229028662885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4537191182525875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2294270860931698,0.0,0.0,0.0,0.0,0.24483475435300736,0.1978345558368899,0.14530875516033032,0.0,0.0,0.0,0.0,0.16918838254113466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3034547711543417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,LongBoardsAreBest,2018/02/18,"Why is my deadlift progressing so much faster than all my other lifts? I've been working out for several years now but for the longest time had an absolute garbage bro routine (I didn't even train legs or shoulders at all for the first 2 years I lifted). About a year and a half ago, I decided to actually read some books and educate myself a bit on proper methods of training. Since then, I've switched focus to heavy, compound lifting in low rep ranges and have made great gains in basically every area. I have noticed a trend though. My deadlift has been going up WAY faster than my bench, squat or overhead press. For example, over the last 5 months, I have added about 50 pounds to my deadlift, but only about 30 lbs to my squat and only 20 lbs to my overhead press in the same amount of time. This is a trend that has been continuous ever since I got rid of my old ways of doing things, and I'm curious as to why that is so. Is this something that is supposed to happen? In a brief summary, my training schedule looks something like this: Tuesday: Bench Press & OHP (I rotate which of those I start with each week), plus assistance work Wednesday: Back squat & abs + assistance work + HIIT Thursday: rest Friday: Power cleans, weighted pull ups and assistance work that involves pulling Saturday: Deadlifts + abs + sometimes HIIT Sunday + Monday: Rest or low intensity cardio, usually surfing or jogging edit: Also mobility work a couple times per week.",7.014259090909093,7.258653560000003,6.860761363636367,76.48714204545456,64.30909090909091,9.493181818181819,35.00568181818181,9.188382445141503,3.1267863636363638,1159,49,206,18,16,367,170,275,0.02,0.922,0.058,0.9003,1,0,3,0,0,0,43,0,0,0,9,11,4,0,0,12,0,16,4,2,1,3,23,23,19,0,0,6,1,4,1,0,0,1,1,1,0,11,10,1,0,1,3,0,5,1,2,0,2,7,6,18,2,34,16,10,49,0,2,1,0,2,13,0,5,30,122,29,8,0.0,0.0,0.1205950211234605,0.0,0.0,0.0,0.10954509427107108,0.0,0.0,0.0,0.0,0.09882587154303912,0.0,0.2677950203919167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09502442089655846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1349159744810231,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13673752227855532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08162259046469242,0.1117840428724066,0.10412041605298232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10511601078736764,0.0,0.0,0.0,0.0,0.0,0.0,0.07023264426080786,0.0,0.09883720532330056,0.13624599410591146,0.0,0.0,0.1092802692383775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10073316470530844,0.0,0.0,0.0,0.0,0.0,0.06037432882454018,0.0,0.0,0.0,0.10377501520229042,0.0,0.0,0.0,0.0,0.1169331892089901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09863936907498444,0.0,0.0908445910415144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14069521145053918,0.1296750965784478,0.0,0.0,0.18797439672238955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12361217942634295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13960879782035934,0.0,0.20445121698605734,0.0,0.0,0.0,0.0,0.19027389891486265,0.12222253105519827,0.0,0.08746966629242521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08210022187656242,0.0,0.12141548191932605,0.0,0.21617926647927488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13610452002488452,0.0,0.0,0.19618209904840075,0.19825481775889586,0.15048560968309532,0.0,0.0,0.22302117787732725,0.0,0.0,0.0,0.0,0.4498339627228258,0.0,0.0,0.0,0.0,0.0,0.23874196533178454 fitness,cheeseonmynuts,2018/02/18,"Lifting every other week? Due to my work/travel schedule, I need to switch to a routine where I lift for 1 week, and then no gym for 1 week. How successful would I be if my goal is to put on lean mass? Normally I train 3 times a week, so I figured I could maybe train 6 days and rest 8, and repeat. But then I would think overtraining becomes an issue",3.1551351351351333,3.6535658648648655,4.533351351351354,88.92110810810814,72.7837837837838,7.541621621621622,25.610810810810808,7.554174236665415,1.0906410810810812,270,8,61,3,5,90,53,74,0.034,0.901,0.065,0.4515,0,0,0,0,0,0,9,0,0,0,2,3,1,0,0,3,0,5,0,0,1,0,13,7,9,0,6,2,0,0,0,0,2,0,0,0,0,1,3,0,0,2,1,0,1,1,0,0,0,0,0,9,1,7,3,1,15,0,0,0,0,0,3,0,1,11,37,10,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2398875513322608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17342174283880407,0.0,0.0,0.14008024513649164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1830058726155473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.226707189069855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21821315756335774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16105589246498836,0.0,0.0,0.0,0.0,0.21281628563350896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2183525591349052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13917717632805401,0.0,0.0,0.12665487648230045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6969199182942339,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1581289433924469,0.0,0.0,0.3085945790470249,0.0,0.0,0.0 fitness,DNGTA,2018/02/19,"Mental question: Static Exercises I apologize for the odd title. I don't know how to summarize what I want to know. I set some fitness goals for myself and they are static positions/holds for certain period of time. One thing that I have noticed is that there seems to be a mental game going on when I try to hold until failure as compared to holding for a given amount of time. An easy example is holding a weight out straight in front of me with one arm. I can start a timer, and hold until my arm basically fails. For some reason I find regularly this actually lasts for less time than if I set a timer and shoot for X amount of time at which point I know I will be relieved. I am sure I am not the only one who has this happen. Is there anything out there regarding how to get around this, maybe utilize it somehow? My reasoning for wanting to flip the situation is that I want to know what my MAX really is. As a final note we are talking very small amounts of weight like 2 pounds holding for a minute versus holding for 45 seconds. I am really weak and the reason I'm doing this is because I'd like to be able to move a full coffee pot around while standing without bending over.",5.6131512605042015,5.6075929201680665,6.409747899159665,79.38672268907564,67.27731092436974,9.15294117647059,31.285714285714285,8.841846274778883,2.4166857142857148,937,34,185,14,14,310,138,238,0.061,0.84,0.1,0.6003,0,0,0,1,0,0,16,1,0,1,2,9,7,0,0,13,0,20,6,2,5,2,40,34,13,0,4,4,0,2,2,0,1,2,0,0,0,13,10,2,6,10,2,0,3,3,2,0,4,1,2,22,5,40,29,7,32,0,1,0,0,7,14,0,6,14,130,35,2,0.12629785987039874,0.0,0.12324849254819455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10393237739825842,0.2248637439717836,0.0,0.0,0.0,0.0,0.0,0.07699000312264166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13835313209740274,0.11543395584289315,0.0,0.0,0.0,0.0,0.0,0.06598541903035234,0.0,0.07177798429967049,0.0,0.0,0.0,0.0,0.0,0.11168478037830606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.277640003241556,0.10294961254518173,0.0,0.0,0.0,0.0,0.0,0.12340550956271627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.126883175825973,0.0,0.0,0.0,0.25455707435139063,0.0,0.0,0.0,0.0,0.13423463747205894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14379095055902796,0.0,0.0,0.2567480953874598,0.09605521363097053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11939230065351054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14148250767793866,0.0,0.0,0.0,0.16181928614901805,0.3895657044768825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1149768282101291,0.0,0.0,0.0,0.0,0.14196408616722,0.0,0.0,0.0,0.0,0.0,0.0,0.08939427526778551,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11903423825407453,0.0,0.0,0.10151343568592333,0.0,0.0,0.0,0.0,0.0839066861126834,0.0,0.0,0.0,0.2945811910036565,0.0,0.0,0.0,0.0,0.08574795644274445,0.0,0.0,0.0,0.0,0.0,0.0,0.10420896137498564,0.2234812500488295,0.0,0.0,0.3075935369611929,0.0,0.0,0.0,0.0,0.0,0.12174662996542475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,HowdoIreddittellme,2018/02/19,"When rowing, my fingers start hurting about 3/4 of the way through, presumably from being curled, what am I doing wrong? I've noticed this since I started working out more. I have a rowing machine at my house, I got it pretty cheap on craigslist and it works well. I usually row for about an hour, 5-6 days a week while I'm not traveling. A few weeks ago, I noticed that about 45 minutes through the workout, my fingers start to hurt, and it can get pretty bad. I assume it must be from the curling that my fingers do, but am I rowing with incorrect technique or is this something that happens when you row that much? TLDR: Have been using a rowing machine for a few weeks, about 45 minutes through the workout, my fingers start hurting from the curling. Am I using it too much or am I just doing it wrong?",6.157967651195499,5.996034360759497,6.193375527426159,81.9275035161744,66.15189873417721,8.034880450070323,35.9099859353024,6.937597516519254,2.447187623066104,631,29,120,4,9,200,88,158,0.108,0.8540000000000001,0.037000000000000005,-0.8966,0,0,1,0,0,0,22,0,1,0,2,9,7,0,0,11,0,15,4,4,2,1,14,25,8,0,1,5,0,4,0,0,1,0,0,0,0,13,4,0,0,2,3,1,1,1,6,1,0,2,4,16,1,18,20,5,19,0,3,0,0,1,3,0,3,14,90,29,2,0.0,0.0,0.0,0.0,0.0,0.0,0.11918592886396807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1122640110825302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08671212185157763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07024700177684261,0.0,0.0,0.0,0.10753566100939674,0.0,0.0,0.0,0.1188977971341262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13241073994449748,0.15514260628213275,0.4318094299185588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19767926692833251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3061550053889228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2735774193525036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11122227045399974,0.0,0.0,0.0,0.0,0.10350975336521992,0.0,0.0,0.3806707545912301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23225128432587586,0.1480827941195563,0.0,0.0,0.10672383759927732,0.3235542143203591,0.0,0.12089087178923084,0.0,0.0,0.0,0.0,0.0,0.0,0.1957691635154786,0.0,0.0,0.0,0.2940100910751937,0.0,0.0 fitness,ergonomickeyboard,2018/02/19,"Are my goals realistic? Hey everyone. Have a quick question about goals that I'm kind of setting in my head. Bit about me: male, 5' 9"", 195lbs, pretty fat but trying to change that so trying to stay at a deficit. Still probably a beginner. I'm running the ICF 5x5 program, been doing that extremely on and off for the last year I'd say but been pretty consistent lately and have a different feeling this time around My current lifts (lbs): Squat: 160 for 5x5 Bench: 145 for 5x5 DL: 245 for 1x5 OHP: 85 for 5x5 1rm Goals by EOY (lbs): Squat: 250 Bench: 225 DL: 315 OHP: 135 Basically want to hear opinions on if these goals are reasonable? I'm trying to set some realistic goals in my head and have numbers to shoot for. Finally took my first deload week as I started to feel just pretty taxed and tired, so hopefully this week I'll be able to keep going up. May switch programs at some point if I'm stalling or just bored. Thanks!",3.2526229508196707,4.9721097814207695,3.9986010928961737,88.12413114754101,74.13661202185794,7.50295081967213,25.31475409836065,8.238735603445708,1.4364793442622958,722,24,151,12,15,230,117,183,0.077,0.8059999999999999,0.117,0.8311,2,0,0,1,0,0,31,0,0,0,6,9,4,0,0,6,0,10,4,3,1,0,23,24,12,0,4,7,0,2,0,0,1,2,2,0,1,6,5,1,1,4,0,1,3,0,1,0,1,3,4,7,3,27,19,3,29,0,0,0,0,5,10,0,9,13,74,13,8,0.1451304379719882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12919685923472546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15844484981152726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1535287597650288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15163041824160384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13867835291051903,0.0,0.0,0.0,0.0,0.14676462024076395,0.0,0.0,0.15898330087854878,0.0,0.12344787639905455,0.0,0.0,0.0,0.0,0.0,0.0,0.08248097243173642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.297891398983257,0.0,0.1635725513533807,0.0,0.0,0.0,0.0,0.14414727161443336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12899860161032725,0.0,0.15113101787432212,0.0,0.11830067724869313,0.16371345546932678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1371951741867039,0.0,0.0,0.4429494922553425,0.15647515867991846,0.0,0.0,0.0,0.16257930518969127,0.0,0.0,0.0,0.0,0.14921826167551508,0.0,0.0,0.0,0.0,0.0,0.1154135493845726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10272407097883804,0.1546897366589201,0.11590135523705912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1336166083953246,0.0,0.0,0.0,0.0,0.0,0.0,0.08462672548953222,0.16680608889891108,0.0,0.0,0.16124525662822428,0.2956021223124906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08560169251586762,0.0,0.2328297664161211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09345924376564256 fitness,wtfnousernamesleft2,2018/02/19,"Is all the walking from my job beneficial or detrimental? So I recently got a job that requires walking for the whole 8 hours. Checked the health app on my phone and I usually walk anywhere between 10-15 miles a day. I work 3-4 days a week, so I do have some days off to recover, but my question is, does all this walking benefit my legs in any way, or is it just hurting my legs? At the end of the day My legs are normally exhausted and my feet usually hurt. But after a good nights rest my legs feel fine the next day. ",3.8595634920634936,4.222057046296296,5.28640211640212,84.6416666666667,71.12962962962962,9.504761904761905,32.09523809523809,9.606745405546679,2.7538238095238103,403,18,90,9,7,136,73,108,0.1,0.7909999999999999,0.109,-0.1926,2,0,0,0,0,0,12,0,0,0,2,3,6,0,0,10,0,6,7,5,0,2,14,8,8,0,1,5,0,1,0,0,0,2,0,0,0,3,2,0,1,2,0,1,4,0,3,0,0,1,1,12,3,10,7,5,24,0,2,0,0,2,5,0,4,14,55,15,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11070173385376417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5249254420415648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14245727681334447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14418225582175906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08231073572940925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13653923532127113,0.1301968010590492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17303651877211154,0.0,0.0,0.0,0.0,0.0,0.0,0.16031384012349925,0.0,0.3485368228226813,0.0,0.0,0.0,0.323084852253753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17312737212751486,0.15276594046078062,0.15949812580776512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18236032911183567,0.0,0.0,0.0,0.0,0.0,0.1607339635609436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35857697633099195,0.0,0.0,0.12921390096776544,0.13057908194753404,0.0,0.0,0.0,0.0,0.1817475001081716,0.0,0.0,0.0,0.11851193639612255,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PigeeSandwich,2018/02/19,"Confused by how many calories I should be eating? I'm 19, about 100kg and 192cm; I've recently started exercising and tracking what I eat using MyFitnessPal. It tells me to eat 2,870 calories as my goal, but I only eat 1-1.2k per day usually, and burn ~300 from running every day. I'm mostly concerned because the food I eat leaves me full and satisfied, but I'm barely reaching half of my ""goal"". Can anyone clear this up for me?",5.736162790697676,5.656557500000003,6.75986046511628,77.23281395348839,67.02325581395347,9.205581395348837,33.47906976744186,8.841846274778883,2.765723720930233,339,14,65,5,5,114,64,86,0.02,0.867,0.113,0.8211,0,0,0,0,0,0,16,0,0,0,2,2,1,0,1,1,0,3,7,0,2,1,12,8,8,0,1,2,0,0,0,0,1,1,0,0,0,3,4,6,0,0,1,0,1,0,1,0,1,0,0,9,0,8,6,2,8,0,0,0,0,1,2,0,2,5,34,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11373091230765348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09915189235448467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2097957400396168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8321742451453281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13704235183042518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19668091754221992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17222627320670586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16490483420916094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12370510216571387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1606004307184011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11512678528326982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14216608227074945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14048015730055646,0.17913954079351874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MLGBanana21,2018/02/19,"Should you spread your lats during dumbbell shoulder press? I know that you should spread your lats during regular standing barbell overhead press, but when I do the dumbbell shoulder press on an upright bench, I naturally squeeze my shoulder blades to get a better grip on the bench. Should I spread my lats instead?",9.830848484848488,10.167190872727275,7.221818181818183,75.939393939394,58.45454545454545,8.787878787878787,41.96969696969697,7.793537801064563,3.5814242424242413,258,13,40,2,3,73,34,55,0.066,0.858,0.077,0.3839,0,0,0,0,0,0,5,0,4,0,1,2,1,0,0,4,0,4,3,3,0,0,5,6,2,0,3,1,0,5,0,0,3,0,0,0,0,1,0,0,0,1,0,0,0,0,0,0,0,0,5,10,1,3,3,0,4,0,0,0,0,4,2,0,0,1,25,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7591672123425075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4484680377007344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4717431110943317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,YungSedditBoy,2018/02/19,"Should I be targetting a net gain over bulk/cut cycles? I started lifting at the beginning of January @ 150lbs. My intention is to follow 4mo. long bulking and cutting cycles as this works best with my school schedule. I am currently bulking and should weigh 165lbs by the end of April. I'm wondering whether I should be targetting a net gain over one session of bulking and cutting. For instance, if I bulk up to 165lbs, should I cut back down to 150lbs while cutting? I definitely look bigger and my strength is increasing, but my face is starting to show some weight gain and I'm not a fan of that. If I'm at a weight surplus after every bulk/cut cycle, won't I keep getting fatter?",4.545227272727273,6.14530428030303,5.023151515151518,82.5597272727273,70.5909090909091,8.007272727272726,32.13939393939394,8.548686976883017,2.605752121212121,543,25,101,9,10,173,78,132,0.061,0.812,0.127,0.8846,1,0,0,0,0,0,16,0,0,0,6,1,6,4,0,6,0,11,4,1,1,0,19,22,11,0,6,5,0,2,0,0,5,0,0,0,0,2,6,3,1,1,1,0,2,2,4,0,1,0,3,12,2,19,15,3,20,0,0,1,0,0,7,0,4,11,65,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1872498848130823,0.0,0.0,0.0,0.0,0.0,0.2555565361183938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.215684177664228,0.0,0.0,0.0,0.0,0.20517395137650615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1272278149092106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21644949527225424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2155052769781656,0.20449332350320606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16501372393206254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2464526564885392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3447258038167862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5930772913598804,0.0,0.0,0.0,0.0,0.0,0.0,0.2640842828145982,0.17728360122616044,0.0,0.0,0.0,0.0,0.0,0.0 fitness,samsam0000,2018/02/19,"Is it possible to hypertrophy without going to failure? When working out for hypertrophy, how far should you push it every time you work out? If I go all out I find my energy is seriously depleted but if I keep some gas in the chamber will I build muscle at the same rate or am I sacrificing?",3.128793103448277,5.066595672413797,5.820206896551727,73.9954827586207,75.0344827586207,9.467586206896552,28.84137931034483,9.888512548439397,3.155382068965517,231,10,44,7,5,83,45,58,0.024,0.904,0.071,0.38,0,0,0,0,0,0,4,0,2,0,2,3,1,0,0,2,0,5,0,0,1,1,15,8,6,0,3,5,0,0,0,0,2,0,0,0,0,2,3,0,1,1,0,0,3,1,1,0,0,0,0,8,0,9,6,3,11,0,0,0,0,2,6,0,4,2,35,10,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2926729010711405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3174884702634081,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3948349905795302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3087570390476412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3916057343969475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20255333670495929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3348507900054578,0.0,0.5057767375936094,0.0,0.0,0.0,0.0,0.0,0.0 fitness,von19,2018/02/19,"What should a beginner look for in a gym? Are gym amenities worth it? I'm starting Stronglifts5x5 and I'm looking for a new gym. Obviously I will need a squat rack and a free bar to do deadlifts, but outside of that...? Do extra amenities matter? Or should I find a gym with the bare minimum equipment I need? I say this because I see gyms with rock climbing walls, pools, courts, yoga, etc ... and I wonder if its worth the extra price or even needed for a person new to fitness. Thoughts?",2.588619883040934,4.791808189473684,3.4319298245614043,89.2579532163743,77.63157894736842,5.485380116959064,26.345029239766077,6.42735559955562,1.0016783625731,378,15,74,3,9,120,63,95,0.0,0.8759999999999999,0.124,0.8276,0,0,0,0,0,0,19,0,0,0,1,1,1,0,0,9,0,6,1,0,0,1,19,17,7,0,6,4,0,0,0,0,3,0,1,0,1,5,5,1,0,3,9,4,1,0,0,0,0,1,4,6,2,9,13,3,8,2,0,3,0,2,3,0,4,4,46,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14087587743257138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2577366050170882,0.15263878798257727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21122040726476984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3881301108717716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5140712035595062,0.0,0.4463939367352215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2017868360497344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18377929438289328,0.0,0.0,0.18415607665244169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16357314527883854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1834668857797232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2506171355924863,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,FinancialEconomist,2018/02/19,"Rest Times for Supersets I do supersets for all my workouts. I go directly from exercise A to exercise B, and then I take a one minute rest. I pair bodyparts as follows: Chest/back, tris/bis, quads/hams, abs/calves, shoulders separate, sometimes done in a tri-set with arms. However, I'm unsure if this optimal/standard. What do other people do? Goal: Hypertrophy",3.6229220779220768,6.4514168333333375,4.8932034632034656,76.77409090909094,77.63636363636364,9.225974025974024,32.15584415584416,9.606745405546679,3.90963896103896,285,15,48,9,7,94,54,66,0.038,0.962,0.0,-0.25,1,0,0,0,0,0,20,0,0,0,1,0,0,0,0,3,0,4,4,2,0,1,4,8,4,0,1,1,0,0,0,0,0,2,0,0,0,3,2,0,0,0,3,0,2,0,0,0,1,1,0,5,0,7,7,3,5,0,0,0,0,0,1,0,1,2,29,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3357278468773988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4468058897997215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2481367864778147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2958597400272597,0.0,0.0,0.0,0.0,0.0,0.0,0.302691938888094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4318206499330937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3282780525365601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2545920967468232,0.0,0.0,0.0,0.0,0.29643103754363737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,bdog666,2018/02/19,"Question about 5x5 So ive been going to planet shitness for about 3 months now doing a full body workout 3 times a week. I made up my own routine (i know i know) mixing dumbell and machine workouts. I made some noob gains but nothing too crazy so far. I want to do some sort of 5x5 style routine (SS or stronglifts), but only have access to a smith machine and dumbells up to 60lbs. Im wondering if its possible to do something similar to to these routines using dumbells or the smith machine. Id rather use dumbells though. Im not trying to look like a bodybuilder, just get a ""beach body"" look. Just wondering if its possible to build decent muscle with my options and proper nutrition. ",4.484962406015036,6.0245053533834625,5.0345939849624095,82.65580075187972,70.65413533834587,7.124511278195487,32.096992481202996,7.554174236665415,2.2501885714285716,544,25,98,6,10,174,85,133,0.009000000000000001,0.915,0.076,0.8059,0,0,1,0,0,0,16,0,0,0,1,10,2,1,0,6,0,6,3,3,4,0,28,19,12,0,4,10,0,0,1,0,0,0,0,0,0,3,4,0,0,5,3,0,1,1,1,0,0,3,2,8,1,16,16,4,9,0,0,2,0,1,4,1,11,5,60,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3575066876763473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08407758624509049,0.0,0.09145838208102187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3476570160307089,0.0,0.0,0.0,0.0,0.0,0.17688226930021875,0.0,0.0,0.0,0.0,0.0,0.0,0.07862068261327533,0.0,0.0,0.0,0.270275883550387,0.0,0.0,0.0,0.0,0.3045455687789371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12845019862259546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15441355937193998,0.0,0.0,0.0,0.0,0.1223920470162299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3628414678144488,0.0,0.0,0.0,0.0,0.0,0.0,0.18027479276886613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16518899900039966,0.0,0.0,0.0,0.0,0.0,0.12388927634832204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15810971739427704,0.0,0.09383768360021562,0.0,0.0,0.0,0.0,0.10925870152978573,0.0,0.0,0.0,0.0,0.2779780900895205,0.0,0.0,0.0949187681725972,0.0,0.12908573401183152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3490363971142891,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,solidiquis1,2018/02/19,"Thinking about getting my dad, who is 63 years old, to start weight training. Is this advisable? At what age would it be inadvisable to train with weights? My parents recently went through a rather bitter divorce and my father has been sort of lonely and depressed. Lifting has really helped me overcome a lot of my own personal problems and I would really like my dad to give it a try. The sort of workouts I have in mind are things like dumbbell chest press, lunges, dumbbell rows, lat pulldowns, et cetera. No bench press or squats, but perhaps light deadlift. ",5.6320588235294125,7.703852941176471,4.768774509803921,83.58198529411767,68.60784313725489,7.452941176470588,33.338235294117645,8.07648339933343,2.5647411764705885,448,21,78,6,8,133,79,102,0.12,0.843,0.036000000000000004,-0.6969,1,2,0,0,1,0,14,0,0,0,0,2,6,1,0,4,0,10,4,2,0,0,15,15,5,0,4,3,4,4,2,0,2,0,0,0,1,6,4,2,0,1,1,0,1,1,4,0,0,2,6,8,2,11,10,3,8,0,2,0,0,10,2,0,4,7,49,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18058593279895327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10954238591892844,0.20113175041273712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1405354116981348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2048654710644928,0.0,0.0,0.0,0.0,0.0,0.0,0.1782514378799395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21170396270417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22001031119603212,0.0,0.0,0.0,0.0,0.0,0.2328104593166597,0.0,0.0,0.0,0.18307319082280327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20062306165274146,0.0,0.0,0.0,0.0,0.0,0.0,0.2686361767939597,0.0,0.2070209287593673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14840342524493613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1392934791716042,0.13434618699244116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14235017181735132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5106359924223891,0.0,0.194363466528792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2978829296247797,0.0,0.0,0.13501871336933347 fitness,_we_have_to_go_back_,2018/02/19,"Stretching I have heard to stretch before weight lifting, during and after and can't seem to find the awnser. What's most beneficial when it come to stretching and exercise? ",7.894838709677423,9.223850258064516,6.442096774193548,76.48314516129034,62.54838709677418,8.780645161290323,34.854838709677416,8.841846274778883,3.0491806451612904,142,6,23,2,2,42,26,31,0.0,0.894,0.106,0.4927,0,0,0,0,0,0,3,0,0,0,0,1,0,0,0,1,0,2,2,0,0,0,7,5,4,0,0,0,0,1,0,0,0,1,1,0,0,2,4,1,0,2,1,0,1,1,0,0,0,1,2,1,0,4,4,1,6,0,0,0,0,1,3,0,2,2,15,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39618290599592143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4010646684984695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4255409414724781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4238557655482964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5669633443363198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GoodWorms,2018/02/20,"Protein Synthesis & Alcohol (in small quantities) I've read a lot about how drinking booze slows down protein synthesis among other negative factors that hinder muscle gains. Almost every article I read uses going out and getting drunk as the hypothetical situation for drinking booze. One article specifically the guy stated how he really hurt his gains one year by drinking on the weekends and that now he's going to cut back his alcohol consumption to ""no more than 4 drinks."" cutting back to no more than four drinks kind of sounds like he was getting wasted every weekend? It just seems like these ""alcohol and muscle gains"" articles never touch on the quantity of alcohol consumed but just simply imply that when one drinks, they're going to get hammered. My question is how much does consuming one or two beers affect muscle gains? Every once in a while I'll feel like having a cold one, maybe two, after a long day of work followed by lifting at the gym. Is it killing my gains even in smaller moderate quantities? Otherwise my diet is great. Lots of veggies, protein, whole foods, very little of any processed foods. I also get plenty of sleep fwiw.",8.386378205128203,8.895030009615386,8.132500000000004,67.62916666666669,61.403846153846146,10.971794871794872,37.044871794871796,10.686352973137794,4.300921794871795,934,41,142,21,12,299,133,208,0.093,0.799,0.108,0.6717,1,0,11,0,0,0,25,0,0,0,6,12,9,3,0,9,0,5,18,1,5,1,20,16,12,1,0,4,0,2,3,0,0,4,1,0,1,7,4,17,0,3,13,0,4,4,4,0,8,1,4,7,5,27,15,6,29,0,1,0,0,7,11,0,6,16,90,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3842085846560626,0.08999973839822979,0.0,0.0,0.07187532765913536,0.0,0.09738267184302704,0.0,0.06112005702174213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13822112126955075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05796381291032995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07865275979774235,0.0,0.0,0.5282767764895818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05936350818299875,0.0,0.22717803252221525,0.0,0.0,0.0,0.0,0.0,0.045444968982407484,0.06420879284613447,0.0,0.0,0.0,0.0,0.2173614374685869,0.0,0.0,0.0,0.18782998185531952,0.0,0.1532390528854977,0.0,0.0,0.09909070687367763,0.0,0.08899325591826797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0962161555357372,0.0,0.0,0.0,0.0,0.0,0.09943658467492192,0.09359400662518266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1317294125124219,0.09008127195949417,0.0,0.07953911708186549,0.0,0.0,0.0,0.15282196047588684,0.0,0.0,0.0,0.0,0.0902944353591785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06607060120208888,0.0,0.06931938065340336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09571703486514883,0.30451797032507805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10068382242813508,0.0,0.17980445323083072,0.0,0.05757808699985253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08182146856776361,0.0,0.0,0.0,0.0,0.10102653025750426,0.08994281312570565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1755953056141329,0.0,0.0,0.07762565201605652,0.0,0.0741586838875028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10034547051308733,0.0,0.0,0.0,0.06543218482789634,0.0,0.0,0.0,0.0,0.0,0.05787842365661925 fitness,Baskin5000,2018/02/20,"People who used metallicadpa's program and left it, how long did you use it for/your end weights before switching? I used reddit's PPL program for about half a year, and decided to switch to nsuns and ran that from september 2017 to now. PPL saw me making constant progress, while nsuns has been abysmal. My squat still isn't at 2 plates yet and my deadlift isn't at 3 plates. For working out so long and consistently, I'm demotivated that my lifts haven't been progressing like the used to, and considering switching back to PPl and seeing if it's the high nsuns volume that's causing me to stall. I'm worried that I already am past the linear progression stage since i've been working out for so long, but my lifts aren't high enough to show for it. My question is how long did other people run PPL for, and what were your lifts at the end? Should it make sense for me to switch back to PPL and keep progressing before thinking about switching again to a different program?",8.510923976608183,6.997922115789473,7.548596491228071,78.54406432748539,62.05263157894736,10.549707602339183,35.847953216374265,9.150863307647796,2.91693567251462,782,28,155,10,9,240,101,190,0.029,0.96,0.011,-0.2948,1,0,0,0,0,0,16,0,2,0,6,12,1,0,0,6,0,14,1,0,9,0,27,27,16,0,2,2,0,1,1,0,1,0,0,0,0,12,11,1,1,3,1,0,2,4,0,0,1,8,3,12,1,24,18,1,27,0,0,2,0,4,8,0,2,17,92,24,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14436940200671686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20119376031158026,0.0,0.0,0.0,0.2226460526985188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13439402113629784,0.0,0.0,0.0,0.14137609411898056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13668500113119753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2317454602831628,0.13517790959223264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27644904844541096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11628388427271792,0.0,0.0,0.0,0.0,0.0,0.0,0.1421424948821213,0.0,0.0,0.06391482383102318,0.0,0.0,0.4631064749172707,0.0,0.0,0.0,0.0,0.0,0.0,0.1746543277911544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12488792425807295,0.18139612179128548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1465547135691077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10425113680210786,0.0,0.0,0.0,0.0,0.1082203626120532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1044775649595754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08382781958691737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4519655659656152,0.0,0.0,0.0,0.0,0.0,0.1593104456689156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19048532076735306,0.13285983853755098,0.0,0.0,0.0,0.0,0.08424745501574235 fitness,MiDenn,2018/02/20,"PPL vs nSuns for Aesthetics I understand that I am supposed to read the wiki and google / search old posts first. While I have seen similar posts to this, I still didn't seem to get a definitive answer. Some answers said that nSuns allows for much better progress, but other posts said it is focused on strength so it is not good for aesthetics. I'm able to go to the gym 5 to 6 days a week. Currently I stay at the gym around 1 hr 15 min to 1 hr 45 min, doing resistance training first and then some form of cardio (which usually involves running a 5k or more, or some sprints). My program currently looks somewhat like PPL except I sometimes have to do PPL R PPL R. Would nSuns be better for me or some official form of PPL? I want to get on an official program. Edit: I can only bench 150 lb for 6 reps, squat 130 lb for 6 rep, deadlift 170 lb for 6 rep, and OHP 70 lb for 6 reps, so I am still a ""beginner"" I think, even tho I've worked out for a while.",2.6705695142378545,3.7746775979899496,4.170934673366837,88.78842881072029,74.52763819095478,7.718726968174206,26.331993299832497,8.238735603445708,1.493287169179229,738,26,165,12,15,246,119,199,0.017,0.878,0.105,0.9388,2,0,0,0,0,0,24,0,0,0,7,7,5,0,0,9,0,12,1,0,1,0,25,24,13,0,2,7,0,0,1,0,1,1,2,0,0,7,5,0,0,5,3,0,2,2,0,0,2,4,4,12,5,26,18,9,27,0,0,2,0,3,5,0,9,17,94,19,5,0.1642836698877749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14624729636075107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2905911112898224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10594937622870093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10850781456468367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27947921136437937,0.0,0.0,0.0,0.0,0.1716628739158805,0.0,0.09336619551588073,0.13779334791594094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08026070281847097,0.0,0.0,0.0,0.13795690680618966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12076740008884147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17238807605938786,0.0,0.0,0.12494513385534085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4720150306551396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1643281273819906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3125427812902727,0.0,0.0,0.0,0.0,0.14955768300269787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16248075024157127,0.0,0.0,0.1751045334625522,0.2623943019724893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1052663421802358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1710250941279711,0.0,0.0,0.1809352525593246,0.0,0.09689876494292617,0.0,0.13177845054576515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1196004682873652,0.0,0.0,0.11670240555951708,0.0,0.0,0.0 fitness,Camtheking,2018/02/20,"Need help adding exercises to add to my schedule I need some advice on what to add to my workout. Either add an extra day per week and something to alternate from week to week to create more muscle confusion. Ive been doing pyramid workouts (1x10, 1x10 at higher weight, 3x5 at highest weight, then back down) and I feel like my body is starting to plateau. Day 1 Deadlift Upright Row Lat Pulldown Reverse Fly Day 2 Squat Overhead Press Bench Flys Day 3 Preacher Curl Tricep Pulldown Incline Bench Shrug Weighted Dip",7.061929824561408,8.016190578947374,6.235526315789473,78.55785087719302,64.26315789473685,7.596491228070175,36.88596491228071,7.1686216300943375,2.773280701754386,415,20,68,3,6,126,70,95,0.026,0.897,0.077,0.5888,0,0,1,0,0,0,8,0,0,0,0,1,2,0,1,1,0,4,6,2,0,0,11,8,3,0,2,1,0,5,1,0,0,1,0,0,0,1,5,3,0,1,3,0,0,0,1,0,0,1,5,6,1,13,7,4,15,0,0,0,0,1,4,0,2,12,32,7,0,0.0,0.0,0.0,0.0,0.0,0.1692924544342827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13321427489200505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19243550940384366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4469133073673866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08759759051115022,0.12376585723115607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11612209130382288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08463847883069693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2569171031304237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13337202813585414,0.0,0.0,0.122623301044638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41689870155085207,0.6328951395800891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AsapGg,2018/02/20,"Hitting different heads of the triceps and bicep muscles? I've heard that you need to do different exercises such as curls, preacher curls, and hammer curls on order to stimulate the two different heads of the bicep. Is this true or does this not matter that much? Also does this apply with triceps? ",6.340555555555554,8.249102870370368,6.500925925925928,72.4991666666667,66.5925925925926,9.103703703703703,32.01851851851852,9.516144504307137,3.335162962962963,241,10,37,5,4,77,38,54,0.019,0.8809999999999999,0.1,0.6824,3,0,0,0,0,0,6,0,1,0,0,2,1,0,0,3,0,2,7,6,1,1,9,5,5,0,1,2,0,0,0,0,0,1,1,0,0,5,3,0,0,0,1,0,0,1,0,0,1,1,1,1,1,7,3,1,2,0,0,0,0,2,1,0,1,0,26,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17978949802227195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7046711668856332,0.0,0.0,0.3934852379154369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.461462992630436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1652695105681856,0.1667021319330731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2196177247438246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,LeonardoDaBrody,2018/02/20,"Am I doing bench press incorrectly? I stated weight lifting 2 years ago. Went from only being able to bench 95 lbs to being able to bench 190 lbs (I'm 5'8 and weigh 145). My goal is to max at 200 by this summer, which I think is very attainable. However, I fear that as I increase weight my form is suffering. The other night I used an incline bench press machine just to try it out (I usually never touch machines). I noticed that my right arm (which is dominant) was rising before my left. Sometimes this happens on incline dumbell presses as well. Am I approaching bench wrong? Should I do more reps are lower weight to maintain good form? I usually do a pyramid work out where I do 10, 8, 6, 4, 3, 2 reps while increasing weight. ",2.778251748251752,4.864375916083919,4.048251748251752,85.63083916083919,76.55244755244755,6.917482517482518,26.384615384615394,7.882392219407189,1.6620321678321677,568,22,110,9,13,186,96,143,0.09,0.858,0.052000000000000005,-0.7482,2,0,0,0,0,0,24,0,0,0,3,3,5,0,1,3,0,15,6,1,1,1,8,20,4,0,1,1,0,8,0,0,1,0,0,0,0,8,3,5,0,1,0,0,5,1,3,1,0,2,8,16,2,14,15,5,21,0,1,0,0,0,7,0,0,8,65,24,2,0.28518035697709576,0.0,0.0,0.0,0.0,0.0,0.12639758983103686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1213337396308627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16045359322895494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11959787657099745,0.0,0.0,0.0,0.0,0.1260920239261268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15492464614103876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10997433605603896,0.0,0.0,0.13381122318790714,0.0,0.0,0.16233986329055144,0.0,0.0,0.0,0.10844625610006736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12177123332972108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14102533254659694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09136602883640194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09680937132858604,0.0,0.0,0.0,0.0,0.1231521323606028,0.31408587323291165,0.11765183050459616,0.0,0.0,0.0,0.6945456935252463,0.12820569485322156,0.1321825240087521,0.0,0.0,0.0,0.0,0.0,0.10380734818049232,0.0,0.0,0.0,0.15589997599600394,0.0,0.09182339994398568 fitness,thereelist,2018/02/20,Best Fish Oil On The Market I am looking for a fish oil with the highest possible concentration of EPA and DHA Omega 3's. I have been using JYM Fish Oil which **HAD** 750mg DHA and 750mg EPA per 2000mg serving but just recently reformulated the product to the same amount of EPA and DHA but now it is for a 3000mg serving effectively going from 75% to 50% EPA/DHA per serving. I have found Muscle Farms Fish oil which has 800mg EPA and 600mg DHA per 2000mg serving and Dr. Tobias Fish Oil clocking in at the same ratio but dont know if you guys know of any brands that provide a higher percentage of EPA/DHA per serving that those options. ,1.6400462695199494,3.7213750751879715,3.216541353383459,90.22370156159631,80.203007518797,5.8968189705031815,23.012724117987275,7.010146845296331,0.6864116830537879,507,17,109,6,13,167,76,133,0.0,0.946,0.054000000000000006,0.7543,0,0,0,0,0,0,12,0,1,0,2,2,1,0,0,8,0,8,1,0,2,0,19,14,9,0,1,5,0,0,0,0,0,1,0,0,1,6,6,0,0,4,0,0,1,1,0,0,0,3,6,4,1,13,11,4,7,0,0,1,0,2,3,0,2,3,53,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2113986909390915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3262333777332206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36433117340740734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34084715450342645,0.0,0.0,0.0,0.0,0.1766716020853666,0.0,0.0,0.0,0.0,0.3078049779442626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34168627507625104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26104809786370176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3504532988840535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30694143897620385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2684873349128309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DysmexicUnicorn,2018/02/20,"How harsh can reduce calories on a 2week mini cut? 20/M, in the past 7 months ive gone on my first proper bulk and have gone from 72kg to 80kg in that time and am very pleased with results so far and plan to bulk until May.But with that being said the past 2kg have gone on too fast and im considering a 2 week minicut just to get my bodyfat closer to were id like it at the end of the bulk. Basically any recommendations on whats a good deficit is so I will still notice at least a bit fat loss in the two weeks without losing any strength or muscle ideally?",5.668780487804878,3.7895273821138247,6.699308943089433,83.54457317073171,67.86178861788618,9.500813008130079,30.256097560975608,7.793537801064563,1.6557707317073174,440,12,105,4,6,149,86,123,0.102,0.785,0.113,0.3202,0,0,0,0,0,0,6,0,0,0,6,6,7,1,0,9,0,9,1,1,2,0,12,14,9,0,1,3,0,0,1,0,1,1,1,0,0,4,6,1,0,0,0,0,3,1,3,0,2,5,1,4,4,19,7,2,25,0,2,0,0,1,11,0,1,12,58,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2900521420272046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23282782958426484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18888761127562773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18140129617950768,0.0,0.0,0.0,0.0,0.11142105232879232,0.0,0.0,0.17887478496049147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2303605057280728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10418947049744358,0.0,0.0,0.0,0.0,0.2385866113947331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1702243956035036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2428012015696173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4071670989620298,0.0,0.0,0.0,0.2340985998207789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2028618349136716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17031201088466122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1243552999292104,0.0,0.0,0.0,0.0,0.0,0.0,0.20832684475892668,0.0,0.0,0.0,0.0,0.1759642101105768,0.0,0.0,0.3421332358972829,0.0,0.0,0.0,0.0,0.0,0.0,0.2055778053329015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Pm_me_ur_Butt_stuff,2018/02/20,"Explosive speed training workouts I race Bmx and do a bit of sprinting. I was wondering if any of you knew any good lifting/workout ideas for training your muscles to be explosive and quick? ",5.1273333333333335,7.53448782857143,5.142857142857146,78.9704761904762,70.71428571428572,8.095238095238095,40.23809523809524,8.841846274778883,4.104238095238095,154,10,25,3,3,48,29,35,0.0,0.912,0.08800000000000001,0.4404,0,0,0,0,0,0,3,0,2,0,0,1,1,0,0,1,0,3,0,0,0,0,6,5,3,0,1,1,0,0,0,0,0,0,0,0,0,0,2,0,0,3,1,0,0,0,0,0,0,2,0,4,1,4,2,1,2,0,0,0,0,2,0,0,2,2,16,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5464104013965991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43860923394768425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3369705955863113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.453529212878925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4356830085246176,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ZigzagLumen,2018/02/20,"First go at HIIT So bit if background. Never been into circuits or anything like that, always been a high intensity low volume weight training guy. My goal when I first went gym was to get bigger, have definitely done that although with some BF along the way. I haven’t ever minded the extra layer too much as I just like lifting heavy and getting stronger for the most part But signed up for a white collar boxing event, training for that starts May 21st. Because I have next to no fitness and endurance, I’ve decided to it’s in my best interests to do a bit of cardio and fitness training myself before the 8 weeks starts After reading the links here decided to give some HIIT a go. Did some skipping to get warmed up. Structured the session with 10 intervals alternating between burpees and jump squats (so 5 of each), 15s high intensity then 30s running on the spot as the low intensity So okay I dunno if it counts as HIIT but what can I say, it was really bleedin hard work! I get it might not seem much to proper fitness gym goers, but I really did have to push. Almost stopped at the end of the 7th interval but thought no I don’t wanna give up. Quite proud as I cannot usually stand cardio or mad training like this! Felt so good and alive after it! Even immediately after my post-workout shower I’m struggling to walk done the stairs?! Okay this was a bit of a pointless post but I wanted to share with someone haha. I’m going to look to up the intensity times per interval as the weeks progress, and start out twice/three times a week amongst other training If anyone has any pointers for HIIT or even on other training to help with the boxing I’d appreciate it",5.209182933630789,6.208893917177918,5.8620970440602385,79.4270607919688,68.41717791411043,8.013162297824875,30.15560513106525,8.150884317080207,2.1433975460122703,1331,50,245,17,22,433,181,326,0.056,0.775,0.168,0.9887,1,0,0,0,0,0,26,0,0,0,8,12,16,1,1,21,3,20,3,0,0,2,48,40,29,0,5,13,0,4,3,1,2,2,1,1,1,14,14,1,1,6,3,0,8,7,4,0,2,12,7,15,12,47,26,13,53,0,2,2,0,7,20,0,15,25,163,29,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10875218985538347,0.0,0.0,0.0,0.09036803549840183,0.0,0.0,0.07385510406473694,0.0,0.0,0.0,0.0,0.07593912046377425,0.0,0.0893726368592317,0.0,0.0,0.0,0.0,0.0,0.0,0.06620458189370995,0.0,0.09241483063833683,0.0,0.11397421599370094,0.0,0.3557054975618815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2222811830276181,0.0,0.0,0.0,0.0,0.0,0.0,0.09619176807177406,0.0,0.0,0.1434651172836314,0.09823941343827773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1042778030747848,0.0,0.0,0.1847586646067125,0.0,0.0,0.0,0.0,0.22696645802322374,0.20836756751389085,0.1851681223663488,0.09109269640612046,0.0,0.0,0.0,0.10753599550087768,0.0,0.0,0.09728872124818744,0.0,0.0,0.0,0.0,0.0,0.07279562233464541,0.2294942280140589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15917670799997358,0.0,0.0,0.0,0.091200822237732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11521271084583852,0.10966006026198702,0.0,0.0,0.0,0.15967429891841162,0.0,0.08376284842206604,0.0,0.11550261806940325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11760859941770575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20802708082746305,0.0,0.0,0.0,0.0,0.0,0.0,0.11551475442292095,0.10863436040269277,0.0,0.1391502499976358,0.0,0.0,0.0,0.0,0.0,0.0,0.08636703151087095,0.0,0.0,0.0,0.0988698860940549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09202063894560866,0.0,0.0,0.0,0.2306134710126203,0.0,0.0,0.0907986182257011,0.0,0.11353749568253275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08622021516921037,0.12665686318444078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11961303125173972,0.0,0.0640580253733196,0.08620557032278532,0.2613490688046261,0.13225159554341154,0.0,0.10067789558601492,0.0,0.0,0.0,0.0,0.0,0.07906571189762356,0.0,0.0,0.0,0.0,0.0,0.0 fitness,binarychef,2018/02/20,"Why am I now struggling to recover. I started training again early last year with the odd week off here and there, then i put my back out and had to take 2.5 months off until I was able to lift again (skipping deadlift and squat as that still hurts) since late December ive been really struggling to recover from workouts. It takes me a good 3 days from lifting or running to not feel sore or worn out. My diet is OK (work in progress) I'm consuming calories on a surplus and protein intake is good. But goddammit even my bones ache after lifting for days, muscle soreness is what I would expect but energy is at zero. Nonetheless I still train in the hope things will return to what I consider normal. What can I do to help? Is it my middle age that has caught up with me or should I reach for a yoga mat and forget about chasing my dream body!!!",5.641785714285718,5.747457702380951,5.922714285714285,82.52228571428573,67.21428571428571,8.624761904761906,30.490476190476194,8.238735603445708,2.0812219047619047,666,23,131,8,10,213,116,168,0.065,0.8059999999999999,0.128,0.8956,0,0,0,0,0,0,17,0,0,0,2,10,7,0,2,5,1,16,5,2,0,0,22,24,13,0,5,6,0,1,0,0,3,2,0,0,0,8,9,1,0,1,3,0,3,1,3,0,1,5,1,17,4,26,16,0,33,0,1,0,0,1,10,0,4,20,93,25,1,0.18490323643752435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14217917542481495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20538581223125926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2384945816782185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12212684380302954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09349263206343814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31017612409832396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12393674179112675,0.0,0.0,0.18365063468141668,0.0,0.0,0.19794273886606736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15072081640280258,0.20857890451961367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1475879992446574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1811659130344208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1858788232363024,0.0,0.0,0.0,0.0,0.11845374797984225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1529538679184434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1308754624422148,0.0,0.29532792693650906,0.0,0.0,0.3866020190425719,0.0,0.0,0.0,0.0,0.0,0.2780484446186362,0.0,0.0,0.0,0.0,0.0,0.12284149420190532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14831822307889306,0.0,0.0,0.0,0.16684641102620906,0.0,0.0,0.0,0.0,0.13461175831343514,0.0,0.0,0.13134995403219324,0.0,0.0,0.11907162197502802 fitness,Thehealthygamer,2018/02/20,"I only went to the gym once/week for 17 weeks. Gained 60lbs on my deadlift(365-425). Discussion inside. I'm a long-time lifter. Through the past couple of years I've noticed a trend of ever increasing volume and time in the gym. I was just burnt out and tired of going 4-5x a week so I decided to try an experiment to see if I could get away with going once per week. **The routine** A modified 5x3x1 * Deadlift 3-5 sets of 5, 3, or 1, after 3-4 warm-up sets of 5-8 with increasing weight. If I felt tired I called it at 3 sets. If I felt rested I did 5 sets. 4-6 mins of rest between each working set. No deload weeks except for taking a week off entirely at Christmas. * 3-5 sets of weighted pull-ups for 3-5 reps. Warm-up with 2-3 sets of bodyweight. Once I could do a weight for 5-6 reps I would increase to a weight that I could only do 2-3 reps at. * 1-2 sets of deadlifts at 50% of 1RM for 10-20 reps. If I was tired I'd skip entirely. That was it. Whole routine would take between 50 and 90 mins depending on how long of rest I took and how many sets I ended up doing. It freed up a tremendous amount of time for me during the week. Time which I put to good use on WoW :D **Results** * After 17 weeks my deadlift went from 365 to 425. This is not the first time I've lifted over 400lbs, but that was back in 2014 when I opened a gym. After that period in 2014 my deadlift has stagnated between 315 and 365 range with the weakest being 185 after I got back from the Appalachian Trail. * I understand the biggest critique here is that perhaps these results were from muscle memory than anything else because of my loss of strength while hiking. When I started this I'd been back from the trail for 8 months already and I'd brought the deadlift back to 365 after about 5 months. After 5 months I felt fully recovered from the hike and ""back in shape."" 365 is about the most I've lifted since 2014(when my fitness was at its peak, after I sold my gym I lost interest in working out hard). Before I did this challenge I did a month where I did 100 pullups, 200 pushups, and a 2 mile run everyday then basically burnt out on fitness again and started playing WoW while going to the gym 2-3x a week without any goals. My deadlift was still at 365(infact when I started this routine I only pulled 355 but probably could have pulled 365). I'm certain that my deadlift likely benefited some because I was able to hit 405 back in 2014, but it's not the sole factor here and I think others would see similar results without the benefit of muscle memory. * My pull-ups went from 35lb kettlebell attached for 3 to a 70lb kettlebell attached for 2 and a 53lb kettlebell for 6. * My upper body push strength stagnated. I did the occasional set of push-ups during raids but that was it. * My bodyfat and weight stayed level. I didn't change my nutrition at all. Still followed a 16-8 intermittent fasting window with mostly fats and proteins and some carbs from rice and lentils. **Lessons** * The biggest takeaway for me is that you don't need to kill yourself in the gym to see results. I've done a lot of CrossFit and while my days with CrossFit did give me great results they were much more demanding mentally and physically. With this method I almost always felt eager to go to the gym, I felt fresh and rested, and I never experienced nagging pains or injuries(which are ubiquitous with CrossFit). * I've always had a nagging feeling in my head that I wasn't doing ""enough"" at the gym. That I wasn't working hard enough. That I wasn't working out often. That I wasn't making good progress because I wasn't pushing myself enough. Now I wonder if it was actually the opposite. That this sense of ""not enough"" was leading me to push my body into overtraining and fatigue and that I would have actually made more progress by doing less. * Focus is key for progression! In the past I've tried to improve everything at once, cardio, strength on my squats, deads, upper body, all at once. And that dispersed focus I think lead to overall lower quality workouts and less recovery resources and thus less results. **New routine** So I'm moving back to a 4x/week push/pull routine with a modified 5x3x1 for a couple of reasons: * I'd like to drop about 20lbs before doing about 3,800 miles of hiking this year. * I just feel better with some movement in my day. One day/week was nice in time but overall I feel healthier, am more productive, and am in a better mood when I exercise consistently. * You simply can't hit everything you want to in one session. You might have the time for a 2-3 hour session but you won't have the energy. The new routine will still have some carryovers from this experiment: * Focusing only on one lower body movement and one upper body movement to improve. * Listening to my body and taking time off/lowering the intensity and volume whenever I don't feel rested. * Sticking to the prescribed program and not adding on extra shit at the end of a workout because I still feel fresh. I have some video of the 425 lift but don't want this to fall into the realm of self-promotion so I'll leave that out here. I'd be curious to hear anyone else's experiences transitioning from a gym rat into a more relaxed schedule.",2.1096970024499235,4.535852623540858,3.4117163856463466,87.5558048710189,80.64396887159532,6.1809482634385375,25.179997117740307,7.4224666212477635,1.3544243118604986,4099,161,799,61,108,1332,391,1028,0.05,0.836,0.115,0.9965,4,0,1,0,0,0,154,0,5,1,21,37,31,4,0,57,0,66,21,9,16,5,131,117,56,2,16,23,0,17,2,0,7,8,3,1,0,35,49,6,0,17,15,1,27,19,8,0,5,42,24,77,22,145,60,34,167,0,3,3,0,11,57,1,20,73,498,112,11,0.04513998722889562,0.0,0.08810023202792336,0.0,0.0,0.0,0.0,0.0,0.0452011767520932,0.0,0.04981309838397584,0.0,0.07512017092684761,0.0,0.0,0.030696739231767814,0.0,0.0,0.0,0.0,0.031562928627424235,0.04625125131289873,0.03714636331320546,0.0,0.0,0.0,0.04241050391906207,0.2429690469772661,0.0,0.11006766896208392,0.0,0.07682160882926695,0.0,0.0,0.07984530088361075,0.0,0.3008420983776977,0.0,0.0,0.04609297391383379,0.0,0.0,0.0,0.047752121139462186,0.0,0.0,0.0,0.0,0.1441624269123304,0.09989307458498817,0.0,0.0873346722740014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.046193879203979896,0.0,0.0,0.0,0.0,0.07541733418618628,0.0,0.0799612608535143,0.1865666939465412,0.0,0.0,0.04083170276157649,0.0,0.0,0.0811378197563049,0.13246670758292406,0.0,0.0,0.11412066923894508,0.0,0.21670733317513916,0.0,0.0,0.03839605007712545,0.0,0.0,0.0,0.0,0.023583780242831653,0.0433023889501608,0.10261637997438117,0.07572255927081896,0.03610257140325802,0.049766995278011365,0.0,0.0,0.0,0.0,0.08087312432002043,0.0,0.04632664978347773,0.0,0.050876046281308734,0.0,0.0,0.0,0.0,0.0,0.044453794662467634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.049940707823257775,0.0,0.0,0.0,0.0,0.0477967287757764,0.0,0.0,0.0,0.04410623530242391,0.0,0.0,0.07989493645002757,0.0,0.0,0.04927562837925871,0.038376402920787984,0.0,0.04271254735521157,0.030131291993033143,0.04576486204894984,0.0,0.0,0.0,0.0,0.04549049008842294,0.04788639303682726,0.0,0.0,0.14412122858202342,0.047976662687570566,0.033183084486736916,0.033470728563524774,0.03481474094286638,0.08719296190146357,0.0,0.0,0.0,0.0,0.05139217464591857,0.0,0.19229045275584747,0.12235209431340535,0.13732397749321135,0.04803212901728219,0.0,0.0,0.0,0.08618245101200149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.048668540956337686,0.0,0.0,0.045378154913171945,0.0,0.0,0.0,0.0,0.0,0.04641142492556126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10791217658274532,0.0,0.047090851345148683,0.0,0.04633554821141464,0.03734026389949957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09585094588455463,0.04811322031959015,0.14419540844277853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10181895796621443,0.0,0.0,0.0,0.0,0.0,0.0,0.05784776228695629,0.0,0.0,0.184250426915313,0.15564532487772506,0.0,0.0,0.05015218672683186,0.061294176523676386,0.0,0.0,0.04699231865243213,0.0,0.038986455735556515,0.0,0.0,0.05324946800868776,0.0,0.3982943244826041,0.27484171830716314,0.0,0.12553566119809878,0.0,0.050397183699183175,0.0,0.08702667372890936,0.04895239060679967,0.13144979326915673,0.0,0.0,0.12826460719161253,0.0,0.0,0.05813734360558623 fitness,Crooksta808,2018/02/20,"Pausing between reps to complete set vs. nonstop reps to failure Is it better to pause at a lockout on bench for example and complete the last two reps paused at the top vs. not pausing and not completing all the reps but having your muscle under constant tension the whole time? For example, if my set on bench is 10 reps, would it be better to do 8 reps, pause at the lockout for 2-3 seconds then do 1 rep, pause again, and do the last rep to complete the set of 10? Or... If my set is 10 reps and I do 8 nonstop and fail the 9th rep but my muscles were under tension the whole time, is this better then the latter? From a bodybuilding, muscle growth and activation standpoint, which is better? ",4.803623188405799,5.4481338550724665,5.439275362318841,83.37601449275364,69.14492753623189,7.5826086956521745,31.27536231884058,7.3871296695380915,1.94576231884058,544,22,106,5,9,176,67,138,0.084,0.7909999999999999,0.126,0.755,0,0,0,0,0,0,18,0,1,0,6,1,7,0,2,12,0,13,0,0,0,1,17,13,13,0,3,9,0,0,0,0,1,0,0,0,0,4,6,0,0,0,0,0,1,2,3,0,2,1,0,5,4,18,10,3,21,0,1,0,0,1,8,0,3,8,73,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5476079683431357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6491908333111054,0.16727644058426544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2523542098113354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18052230077209994,0.0,0.0,0.0,0.0,0.0,0.0,0.15121044840823747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3456421238358726,0.0,0.0,0.0,0.0,0.0,0.0,0.10996063665805957,0.0,0.0,0.0 fitness,Uesugi_Kenshin,2018/02/20,"How do I keep up a 6-days-a-week workout routine when I frequently travel weeks at a time? Title. I know I can workout once or twice for free at certain studios and I'll workout at the 2nd nearest studio for another 1 or two days for free. But if I stay at one place for maybe 2 weeks at a time, that option thins out real fast. I also don't want to resort to bodyweight training if at all possible, and keep lifting weights. The current studio I have a contract for is only available at my local city so europe-wide studios like McFit or Fitness first are not an option moneywise. Did anyone else have this problem and found some sustainable solutions? Thanks in advance! :)",3.2278753180661566,5.457158396946569,4.430858778625956,82.73931615776084,75.7175572519084,6.198727735368958,29.23727735368957,7.1686216300943375,1.8912590330788803,534,24,93,6,12,175,92,131,0.033,0.799,0.168,0.9474,1,0,0,0,0,0,16,0,0,0,2,4,6,0,0,7,0,8,1,0,1,2,24,14,13,0,4,7,0,2,1,0,0,0,0,4,0,2,4,1,2,2,4,2,2,2,1,0,4,2,2,8,7,17,12,2,28,0,0,0,0,0,15,0,8,11,62,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14675860299987978,0.0,0.0,0.0,0.0,0.19243373876214895,0.0,0.0,0.0,0.12831946215523812,0.18803501292719715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11835338334190144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15330503506485027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1560995987711171,0.0,0.20121708878175604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3262369599346381,0.0,0.0,0.10085622930854532,0.0,0.0,0.0,0.0,0.0,0.0,0.08965721239793085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1843676491440901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19543978132132545,0.12435597407001765,0.13957306640452374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1917363679266362,0.0,0.0,0.20688801893666087,0.0,0.0,0.0,0.17560113333945385,0.0,0.0,0.0,0.0,0.0,0.2088827000477792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19560487009440464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16895794053389954,0.0,0.0,0.0,0.0,0.0,0.0,0.21402065842795848,0.0,0.0,0.0,0.0,0.0,0.0,0.179269594898269,0.0,0.0,0.0,0.0,0.0,0.10824317311591933,0.0,0.4416191778225813,0.22347445566476087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BeegeeTips,2018/02/20,"Light-headed/dizzy on first rep only of incline bench I know this sounds weird, but when unracking the bar and as I start my first rep on incline bench press I get really, really light headed but once I get past the first rep all is fine and I complete the set totally normally. Sometimes my head will settle after a few seconds of settling myself following unracking but sometimes I have to push through the first rep like this, afterwhich it will settle for the remainder of the set. This only happens on incline bench - no other lifts at all including flat bench and shoulder press. Anyone experienced this or have any idea wtf is going on?? 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I've seen the PHAT template, but I like the hypertrophy set/rep scheme on PHUL better. Has anyone combined the 2 successfully?",2.4851612903225835,5.412202032258068,2.8150967741935484,85.92264516129032,93.19354838709677,5.060645161290323,22.32903225806452,6.742157984588678,0.9703496774193544,137,5,24,2,5,42,25,31,0.0,0.62,0.38,0.9261,0,0,0,0,0,0,6,0,1,0,2,0,4,0,0,3,0,1,0,0,0,0,1,3,1,0,0,1,0,0,2,0,0,0,0,0,0,1,0,0,0,0,0,0,0,0,0,0,0,1,2,2,4,1,2,0,1,0,0,2,0,1,1,0,0,2,9,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3636651302604591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4599850680727767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4551419101980474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5081879440242371,0.0,0.0,0.0,0.4367519494088353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,cassias,2018/02/20,Glute shape and training. So for my(22m) glute shape I have a dent between the greater trochanter of the femur and the side of my glutes. It's really noticeable when I flex. My butt is also really flat. So is there any exercise I can do to fill that dent or am I stuck with what I have?,-0.17450000000000188,2.1076715500000027,1.495000000000001,97.7025,91.83333333333334,5.666666666666668,17.5,7.1686216300943375,0.13200000000000012,223,6,52,4,8,72,44,60,0.037000000000000005,0.917,0.046,0.128,0,0,0,0,0,0,7,0,0,0,0,5,0,0,0,4,0,7,2,1,0,0,4,8,7,0,0,1,0,0,0,0,0,1,0,0,0,3,3,0,0,0,1,0,1,0,0,0,0,1,0,7,0,6,7,1,5,0,0,0,1,0,3,1,1,1,36,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.397876857118626,0.0,0.0,0.0,0.33833941335265844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.566444471164636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6374645943333631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Goof_tv,2018/02/20,"No abs, deficit diet, can I gain even a little definition? Hi all, quick question. I’m currently on my way down in weight. Halfway to my goal! But right now I’m around 18% BF and as it gets lower I’d like to see some progress in my core. I have absolutely zero core strength above what comes with just daily activity. My question is even though I’m on a deficit will I be able to build a little definition down there since I really have no progress currently? ",1.6516304347826107,4.055211336956525,3.26104347826087,88.06873913043479,82.36956521739131,6.723478260869566,24.417391304347824,7.908726449838941,1.4079139130434788,361,14,76,7,10,119,63,92,0.124,0.718,0.158,0.6528,3,0,0,0,0,0,11,0,0,0,5,8,2,0,0,3,0,6,2,0,0,1,10,12,4,0,0,2,0,1,1,1,1,0,0,0,0,2,4,2,0,2,0,0,1,2,0,0,1,0,2,8,2,12,10,2,16,0,0,1,0,4,10,0,3,5,45,10,1,0.2272368663095357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.202288988028822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19574443939844333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30017561415104177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1187218837909476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11101645470136562,0.4555020746178253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5091145917332336,0.0,0.0,0.0,0.1455737552903984,0.0,0.0,0.0,0.0,0.1940590422272001,0.0,0.0,0.0,0.0,0.18107836199244048,0.0,0.0,0.0,0.0,0.18797268401223155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22325906740453105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18037004747101204,0.0,0.27671328519680616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dirtyashtray,2018/02/20,"First minicut question Hello. I've been lifting for 7 months now. I'm in the best shape of my life I've been so far. Definetly gained some muscle. I want to get a tad leaner. My bodyfat is around 14% right now. I'm keeping my workouts the same,(4-5 days/week, same intensity, maybe a tad less volume) + a bit of cardio after the lifting session. The thing I've changed is my diet. I'm doing high protein and fats/low carbs. Slightly under caloric maintenace and a bit of cardio to get a little extra push. The ""phyisical"" quantity of the food is almost the same, but replaced some meals with more nutritious foods. Hence, ''better'' macros and slightly less calories. Also, zero crap foods. I'm in no way starving myself. Am I doing this right? I plan on doing this for around 3 to 4 weeks. And if yes, is it possible I'll stay that lean when returning to clean bulk? Thanks.",1.3987969924812025,3.981919105263163,2.836006683375107,89.23315789473688,86.01754385964912,5.128487886382623,22.76274018379281,6.655083550727371,0.8019827903091059,681,25,130,8,21,221,112,171,0.06,0.838,0.102,0.7263,0,0,0,0,0,0,34,0,0,0,5,8,4,1,0,12,1,10,9,1,0,0,17,19,9,0,2,2,0,0,0,0,0,3,0,1,0,5,7,5,1,1,1,0,1,1,1,0,2,2,0,8,3,18,17,11,23,0,0,0,0,2,12,1,5,8,76,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15090304577409094,0.0,0.0,0.12051374873760327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26830770349726885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1581490575595264,0.13328081213646292,0.32904804370410123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15941931250240082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1281842933893184,0.5466766381482538,0.0,0.0,0.0,0.15746777076308402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15922152023305156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13394798742570047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1064429951295884,0.0,0.15103975353509758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15139716575464862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12028631728445087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16989021577817615,0.0,0.0,0.0,0.0,0.0,0.0,0.16881710697152602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2573918455484143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1606248334649787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1387431767304433,0.0,0.0,0.10011756391366153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08888603666705304,0.11961766601389436,0.24176292017834256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,inde_,2018/02/20,"Big LC vs LF study finds no difference in weight loss (even when factoring in insulin and genotypes). This should be fun, especially with all the ""my insulin"" and ""my genetics"" people respond with. Key points: - 12 months long - 488 people finished - LC vs LF - 22 nutrition coaching sessions - Tested for insulin and genotypes - Body composition via DXA No difference for weight loss (the distribution of weight loss is pretty cool) and most health markers were the same. Cholesterol and triglycerides for the LC were pretty interesting. Also notable is that while they were coached, most people found it hard to stick to pure LC. And with a focus on eating whole foods, that was the big impact. Examine.com: [Low-fat vs low-carb? Major study concludes: it doesn’t matter for weight loss ](https://examine.com/nutrition/low-fat-vs-low-carb-for-weight-loss/) [Original study](https://jamanetwork.com/journals/jama/article-abstract/2673150?redirect=true) EDIT: Sorry. LC = low-carb, LF = low-fat.",7.789803921568628,11.771330594771245,5.658562091503272,70.52352941176474,69.84967320261438,7.521568627450981,29.26143790849673,8.4952907291091,2.846532026143791,803,31,108,15,17,230,99,153,0.107,0.807,0.086,0.1431,0,0,0,0,0,0,71,0,0,1,5,3,7,0,0,6,1,9,11,1,2,2,23,10,9,0,1,3,0,5,0,0,1,4,0,0,0,5,9,6,0,3,2,0,0,3,4,0,0,5,6,3,3,13,3,6,12,0,4,0,0,2,6,0,2,6,53,8,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10035052838222568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1393858509242574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.262210806565698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12840276286423952,0.0,0.0,0.0,0.0,0.0,0.08288184008061836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11469126719402392,0.0,0.1517372915733794,0.13758812612027232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11241015779743314,0.0,0.0,0.13338497844030062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1110505188104896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10016114860826916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2609870670290009,0.0,0.0,0.0,0.1186241444744186,0.0,0.0,0.25532727311366515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14047049075368956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7640362897808244,0.0,0.0,0.0,0.1400998272245302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sheler,2018/02/20,"Getting ready for a physical test Hey, I just got an opportunity for a job as part of Law Enforcement I always wanted, but there are physical tests in exactly one month. I think I am in a normal shape, playing BBall once a week, hiking a lot, but I'm not in a shape I want to be for the physicals, so here is the question - Would you recommend some routine to get into for the best results in the tests? There are four parts: * Push ups (min. 20 without rest) * 1km run (5mins) * [Sprint 4x10m](https://www.youtube.com/watch?v=66KU4oSYbDE) (11s) * [All body motoric test](https://www.youtube.com/watch?v=SSqijashdes) (35 reps) I started doing basically just those exercises, but I feel like something is missing. Currently I am able to preform slightly under those requirements in every test so I am confident I'll be able to beat them, but I want to preform as best as I can and one month is generous time I think. PS: I do not want to get better just for the exams, I want to start getting better overall which will the job require anyway, but I need to get comfortable with those tasks.",4.683041678983148,6.963862814070352,4.7481584392551,81.87011232633759,71.61306532663316,7.898433343186519,29.29382205143364,8.671277953709913,2.388605438959503,856,35,154,16,17,266,121,199,0.039,0.741,0.22,0.9921,3,0,1,0,0,0,55,0,1,1,8,10,9,0,0,13,0,15,2,1,1,2,34,34,11,0,8,11,0,1,1,0,2,1,0,0,0,4,3,0,2,4,2,0,2,3,1,0,3,1,1,17,8,27,29,8,20,0,1,0,0,4,10,0,3,9,104,21,9,0.2681518369242733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11156190475838776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28140880919838185,0.23715850863163115,0.0,0.1489281201592294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11296474395129665,0.0,0.0,0.0,0.0,0.0,0.06779281290505412,0.09578386293898564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3502456680850291,0.0,0.0,0.0,0.107232760062416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.266099321640129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06550272132436623,0.0,0.0,0.0,0.0,0.0,0.0,0.11398655127629193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2140362379152038,0.0,0.0,0.0994155946698802,0.0,0.0,0.0,0.0,0.1313659330799692,0.0,0.0,0.0,0.1427864773975652,0.18170662452397346,0.0,0.0,0.0,0.0,0.2903823081832405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1501957133930177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1032181923888725,0.0,0.0,0.1897992503449309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1718208696044589,0.0,0.0,0.07818074626524676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3954072524811637,0.0,0.10754761445559537,0.0,0.0,0.0,0.0,0.0,0.0,0.12924440088719194,0.0,0.0,0.0,0.0,0.09524368564947293,0.0,0.0,0.0 fitness,HansVader,2018/02/20,Anyone doing a 3x UB / 1x LB week with the PHUL template? Right now I am doing PHUL and last week I had to change one lower body day to an upper day. So I am wondering if someone is doing something like 3x UB and 1x LB per week.,1.210799999999999,2.2940950800000017,3.6810000000000014,90.93550000000002,78.2,5.8000000000000025,20.5,5.985473137389443,0.023599999999999614,174,4,40,1,4,61,35,50,0.045,0.903,0.051,0.0772,1,0,1,0,0,0,4,0,0,0,0,2,1,0,0,3,0,7,1,1,0,0,5,8,4,0,1,1,0,0,1,0,0,0,0,0,0,0,3,0,0,1,0,0,0,0,0,0,1,1,0,3,1,3,7,0,9,0,0,0,0,0,2,0,2,8,22,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18129823018541175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28800738911656765,0.0,0.0,0.0,0.0,0.0,0.0,0.2742893459722147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33443498867512084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21135203228551924,0.0,0.0,0.0,0.0,0.0,0.12667364449702762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1756983518571959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2214281314661693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21969149602316126,0.1996104031090092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6239488072223214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.281183723003654,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ItachiUchiha96,2018/02/20,"Normal squat or Bulgarian Split Squat? Is one more superior than the other, or they're pretty much the same but it comes down to preference? I know you use less weight with BSS, btw.",2.3232857142857126,5.009179542857146,3.3310714285714305,86.76517857142859,82.14285714285714,6.928571428571428,17.32142857142857,8.07648339933343,0.6488571428571421,144,3,29,3,4,46,32,35,0.0,0.865,0.135,0.5936,0,0,0,0,0,0,5,0,1,0,0,0,1,0,0,2,0,1,1,0,1,0,10,4,3,0,2,3,0,1,0,0,0,0,0,0,0,2,2,1,0,2,0,0,1,0,0,0,1,0,1,2,1,4,4,4,2,0,0,0,0,1,1,0,2,0,19,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3440846990395045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21952337774591288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2936365003361029,0.0,0.0,0.0,0.0,0.0,0.39136924336715,0.0,0.0,0.0,0.0,0.2706728543977049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40637704316647216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3449904250845889,0.0,0.0,0.0,0.0,0.0,0.486413855483104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kiahashemi,2018/02/20,"What to expect From RECOMP (Novice) hey guys I'm a skinny fat person who wants to start the gym i have 22% body fat I don't want to cut because I don't have any muscles so if I cut I look even smaller I don't want to bulk too because I am fat already and don't want to look more fat. i found out recomping is the best option for me I lose fat and build muscle at the same time and because I'm new to the gym I can get benefit from it but my problem is how much change should i expect over 6 months recomping? can I have six packs and have bigger arms, shoulders, traps and or what? my pic https://imgur.com/Lned5ga",0.9383852025836744,2.8973146412213744,2.3919083969465653,95.86188490898418,81.97709923664122,5.252143276570758,19.237228420434526,6.297961479604792,-0.18197052260716395,482,12,111,4,13,156,78,131,0.077,0.861,0.063,-0.1727,0,0,0,0,0,0,13,0,0,0,2,4,6,2,0,5,0,14,9,9,1,0,21,25,10,0,9,3,0,0,0,0,1,5,0,0,2,4,6,6,0,1,2,0,0,4,4,0,1,1,2,15,2,12,23,4,8,0,1,2,0,4,4,0,3,4,67,19,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2179391554709991,0.0,0.0,0.0,0.0,0.13430245539669233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3611708907366624,0.0,0.0,0.0,0.20725740290677525,0.0,0.0,0.21937092511009806,0.0,0.0,0.0,0.0,0.0,0.0,0.20892209661126065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13044269423868946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21654159522669492,0.0,0.0,0.10318228168255787,0.0,0.0,0.0,0.0,0.0,0.0,0.195549764937522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33168985450181954,0.22094487915958055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15763754846412562,0.0,0.14518055779659456,0.0,0.0,0.1907405993232985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1724438388441115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1889747524286245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13978702305801674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1151601364179454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4659474902619831,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,amplebottomjeans,2018/02/20,"How do I do a cut without losing my butt? Is it possible to cut while growing/ isolating a muscle group at the same time? Hi there, I am 23F, 62kg/131 pounds. A year ago I did a very strict cut, a lot of HIIT and ate at a caloric deficit. I dropped down to 55kgs after 6 months which was great. Except my booty went from 38 inches to around 35/36 inches. I have gained my weight back after not going to the gym as frequently and eating more for the better part of last year and I'm ready to get my weight and body fat down again. My question is how can I cut without losing my butt. Can I lose my body fat while maintaing or growing my glute muscles? Because I know you can't spot reduce fat loss... but then to gain muscle you have to eat at a surplus? My current routine is HIIT cardio 3 times a week weight training 3 times a week Would really appreciate your advice ! ",2.9597336561743366,4.414997745762714,3.807380952380957,90.28385593220341,74.36723163841808,6.187086359967716,23.942292171105727,6.5431188927421005,0.6091682001614207,679,20,143,5,14,217,111,177,0.057,0.812,0.131,0.9281,1,0,0,0,0,0,20,0,3,0,7,6,10,4,0,12,0,14,14,7,2,0,18,20,12,0,1,6,0,3,0,0,1,4,0,0,0,2,5,9,0,2,1,0,4,4,8,0,0,4,3,20,2,23,15,4,32,0,4,0,2,6,8,2,3,19,90,22,0,0.0,0.0,0.0,0.0,0.0,0.12688318985103975,0.11509990199094915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1155897232409007,0.0,0.0,0.0,0.09984291496318452,0.0,0.07915240577315058,0.0,0.0,0.0,0.0,0.11483749431989787,0.0,0.2884574076896943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2657280338743995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06783873815256203,0.0,0.07379399803135651,0.0,0.0,0.14315474985529458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07135950546861224,0.10584113749656984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4357905706011331,0.0,0.1103897137004516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10364116977147003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1406096574775984,0.0,0.0,0.0,0.0,0.0,0.0,0.14638091092554986,0.0,0.0,0.0,0.0,0.0,0.0,0.14545629826366016,0.0,0.0,0.0,0.0831821358598041,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22714127501381656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1071358574023191,0.0,0.0,0.20830791415283414,0.4743492816587033,0.0,0.1203677663368532,0.0,0.0,0.0,0.2503322058887654,0.0,0.0,0.0,0.0,0.09223827787487347,0.0,0.0,0.1672320547908628 fitness,xMalupet,2018/02/20,"When do i start lifting? I started losing weight around decemeber 22nd and started slowly going to the gym in january. On decemeber 22 i was at 264. Im 5'8"". Currently im at 234 ans wanted to knpw when should i start lifting. My plan is too jist get cut not get any bigger. Ive just been running om the treadmill for like 45min to a hour a day. What else can i do too lose weight",0.9381249999999994,2.922418562499999,3.3550000000000004,88.82000000000002,82.125,6.0,22.5,7.1686216300943375,0.7697499999999997,295,10,64,4,8,102,58,80,0.097,0.87,0.033,-0.5994,1,0,0,0,0,0,8,0,0,0,3,6,4,1,0,5,0,8,2,0,0,0,6,16,3,0,2,2,0,2,1,0,1,0,0,0,0,1,2,2,0,0,1,0,2,1,3,0,0,2,2,7,1,9,13,0,17,0,2,0,0,0,6,0,0,10,36,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12636495100877612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16542047766663254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11983945591035927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15522996868975733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1941680653756876,0.0,0.10560660637483173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18299668711598888,0.0,0.0,0.0,0.4014380837491568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09078296917941688,0.0,0.0,0.0,0.0,0.4157733192319279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5261014854334224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1096022995367138,0.0,0.0,0.4525609056627141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,EBulvid,2018/02/20,"Would a full body ems suit be beneficial? I was just getting back into the grind of working out 5-6 times a week. My body was looking good, I was lifting heavier weights, and I was feeling more confident as a result. I just broke my wrist pretty bad yesterday in a snowboarding accident. I saw the doctor today and I'm going to need surgery. It's a 6-8 week recovery with another 4-6 weeks of PT. Is there anyway at all for me not to lose muscle mass? Once I'm able to, I'll do some leg machines but I was wondering what I could do for my other muscles. Has anyone used an ems suit while injured? I'm at a loss for ideas and this is really important to me. It's my left wrist and I'm a righty if that means anything Thanks in advance ",1.148473118279572,3.072392277419361,3.4374193548387133,88.82279569892475,81.06451612903227,6.713978494623658,24.526881720430108,7.793537801064563,1.326023655913978,573,22,124,10,15,197,103,155,0.085,0.7929999999999999,0.122,0.5354,0,0,0,0,0,0,16,0,0,0,4,5,6,0,0,10,0,13,8,5,2,1,23,27,8,0,4,5,0,2,0,0,1,2,0,0,0,6,7,1,0,4,0,0,2,1,4,0,0,6,4,13,2,17,18,4,19,0,3,2,0,0,9,0,3,8,76,19,2,0.1720724596819322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1804329772506512,0.0,0.0,0.0,0.12031706469357445,0.0,0.1416009727944784,0.0,0.0,0.0,0.0,0.13231310009634786,0.14367331636297082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38226742349472576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13738585739254522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1761234538188816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08700500581410521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08990075815494382,0.0,0.09779274424863156,0.14432621525865125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19424886224912324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18695723092164127,0.0,0.0,0.0,0.0,0.0,0.0,0.14449752857644582,0.19250506795350736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1874373533637362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12758954853193294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18325155372369256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17505955266243772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11023402383939396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15842120221106668,0.0,0.0,0.0,0.0,0.0,0.0,0.10033683501059984,0.0,0.1631045718738647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14861535734781173,0.0,0.0,0.0,0.0,0.4140784437182405,0.20953789930205674,0.0,0.0,0.0,0.0,0.0,0.0,0.18660524240535575,0.12527080002155042,0.0,0.0,0.12223533835799001,0.0,0.0,0.0 fitness,iridescentazure,2018/02/20,"Is it better to be short on breath while running? So I have been running on the elliptical until the counter hits 500 calories. It usually takes me around 45 minutes and I do not run out of breath. Is it better to keep doing that or run on the treadmill where I will definitely be short of breath if I were to keep going until I hit 500 calories burned?",4.178309859154929,5.22091471830986,5.071943661971833,83.99101408450704,70.83098591549296,7.370140845070423,28.284507042253523,7.554174236665415,1.5644512676056337,279,10,56,3,5,91,46,71,0.0,0.877,0.123,0.8343,0,0,0,0,0,0,4,0,0,0,2,3,2,0,0,3,0,10,3,3,0,0,8,16,7,0,1,3,0,0,0,0,1,0,0,0,0,4,3,0,2,0,0,0,5,1,0,0,0,2,0,6,2,12,9,0,17,0,0,0,0,0,8,0,2,4,42,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29376973371284754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5837159079669784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18754645779450416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5866378651751297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2481187364390027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3634480929651194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GolduckAF,2018/02/20,"When calculating TDEE, I never know what to put in the 'goal weight' section. I'm 28 y/o male, 5'9 (176 cm) and 147 lbs (67kg). I have skinny arms, chest and legs, but a fat stomach and hips. I would like to lose the fat stomach and hips before bulking and gaining muscle. What should I put as my 'goal weight'?",2.1173437500000034,3.294022296875003,3.4145000000000003,93.38050000000004,76.03125,5.745000000000001,22.175,5.6839178017228535,0.02437874999999989,233,6,54,1,5,76,47,64,0.056,0.835,0.109,0.5267,0,0,0,0,0,0,14,0,0,0,4,1,2,0,0,3,0,3,12,10,0,1,10,5,8,0,2,1,0,2,1,0,2,2,0,0,1,2,5,5,0,1,0,0,2,1,1,0,0,0,2,5,1,4,3,1,6,0,1,0,0,1,2,0,0,3,26,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2308277339131064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1490809238786931,0.0,0.0,0.0,0.0,0.0,0.0,0.13252706499447986,0.0,0.0,0.0,0.0,0.3034777238444485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20921737727398693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5453953296419307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6606588118988466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19269987358046048,0.0,0.0,0.0 fitness,TheWeebles,2018/02/20,"Adjustable Dumbbells question Do any of you happen to have any adjustable dumbbells(not bowflex ones.) I'm on a budget and the Yes4All or the Uniflex 105 lb pairs seem good to me. However there is a 200 lb option, do you think I could buy the plates separately at a later time and max the 105 limit? [Here's a picture of the Yes4All ones](https://www.amazon.com/Yes4All-Adjustable-Dumbbells-52-5-105/dp/B009GC76QO/ref=sr_1_2?s=sporting-goods&ie=UTF8&qid=1519095912&sr=1-2&keywords=Yes4All%2Bdumbbell&th=1)",7.021785714285714,11.12165236904762,4.27809523809524,76.85857142857147,78.88095238095238,7.085714285714286,34.38095238095238,8.07648339933343,3.5063523809523804,445,23,62,9,12,122,60,84,0.02,0.927,0.053,0.4696,1,0,0,0,0,0,45,0,2,0,1,2,1,0,0,9,0,5,0,0,0,0,11,9,3,0,1,1,0,0,0,0,0,0,0,0,0,0,2,0,1,5,0,2,0,0,0,0,1,0,0,4,1,6,8,0,4,0,0,0,0,3,2,0,4,2,30,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8952956382905938,0.0,0.22476491732263468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1319466528730153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13861223699902214,0.0,0.0,0.0,0.0,0.1461388613681546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11198444464641924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1851290077800191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1504464860962735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10589192723010246,0.0,0.0,0.0963644278296654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,KevinCMD,2018/02/20,"How Can I Avoid Floor Damage (And Make Less Noise) With Olympic Barbells? Hello everyone, so recently I started lifting and I live with my parents. I exercise upstairs on a carpeted floor, and if I let the barbell hit the floor (usually by accident) and don't set it down gently, it makes a loud noise, then they get upset later and insist it is going to break the floor. It's their house, so clearly i'm going to respect their wishes that I don't drop the barbell even though I think that for example, letting one end hit the floor when i unload the weights won't do anything. Does anyone have an inexpensive solution or idea for me? Maybe mats or something?",7.000641169853765,6.735977590551182,7.1880764904386965,75.8420472440945,64.43307086614173,10.091788526434195,36.253093363329576,9.606745405546679,3.4325802024746914,522,23,95,9,7,169,87,127,0.063,0.812,0.125,0.7811,1,1,1,0,0,0,16,0,0,3,0,6,4,0,2,9,0,9,2,0,3,1,18,20,14,0,2,3,1,1,0,0,1,1,1,1,0,6,7,1,1,2,1,1,2,3,3,0,1,0,2,13,1,9,15,1,19,0,1,0,0,5,7,0,3,7,63,19,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1394406815909684,0.0,0.16410752880892648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17451576436040714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1766289314578912,0.0,0.0,0.13171652250107924,0.0,0.0,0.19055651630379145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10418990044842454,0.0,0.22667253306768356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2301065140857471,0.0,0.22512345874852796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4078455459992753,0.0,0.0,0.0,0.1760935099234782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26623181532492074,0.0,0.20034646520630703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1351336850465766,0.0,0.0,0.0,0.2214348206502169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19690542411722076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15352499929923671,0.0,0.0,0.14115210265657835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12778173244032984,0.19593135877161544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21963544617113184,0.0,0.0,0.0,0.0,0.2428425890561049,0.0,0.0,0.0,0.0,0.22932575819890186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,luhhsetty,2018/02/20,"Not feeling that same burn I’m got doing Romanian deadlifts. When I first did Romanian deadlifts, my glutes and hamstrings are on fire. Now I don’t feel that much of a burn and soreness. Even when I go heavier. Am I doing something wrong? Does this mean I won’t make any gains?",1.907696969696968,4.383990345454547,3.003181818181819,89.85810606060606,81.9090909090909,5.121212121212121,25.53030303030303,6.42735559955562,0.8676666666666661,219,9,44,2,6,70,42,55,0.14,0.813,0.046,-0.59,0,0,1,0,0,0,7,0,0,0,2,4,1,0,0,1,0,7,1,0,1,0,8,14,4,0,0,1,0,3,0,0,1,1,0,0,0,3,2,0,0,3,0,0,1,3,1,0,1,2,3,6,0,2,11,2,6,0,0,0,0,0,1,0,0,4,29,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2355625456582922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3031352590920452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2287926384266888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3502985141865924,0.0,0.0,0.0,0.0,0.29464599582064666,0.0,0.0,0.0,0.0,0.0,0.0,0.1968659888473416,0.0,0.2770461566080794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23122338148889585,0.0,0.0,0.37732901556647824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25464241642970664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2666741346275681,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3787318782057615,0.0,0.0 fitness,JARS2001,2018/02/20,"Best squat rack under $200? Im looking to buy a squat rack for less than $200, my max squat is less than 315. What are your recommendations? I have been looking and found this 3: [$45:] (http://imgur.com/7bk3O35)This one looks ok and it says it holds 500 pounds but I dont know how safe it is. [$30:] (http://imgur.com/fhMdCdq) Found this one on craiglist but dont know how good it is. For the price looks good. [$175:] (http://imgur.com/Ce1knic) Found this one on craiglist also. It comes with 250 pounds of plates. I think this is the best deal but is like an hour away so I dont know how easy it is to transport. I think this is the best deal. What do you recommend? Edit: Found these other 2. https://cincinnati.craigslist.org/hab/d/york-power-rack-squat-rack/6466310833.html https://cincinnati.craigslist.org/spo/d/fitness-reality/6502732396.html ",5.710124952669448,9.469544366906481,1.6948125709958362,95.94184778492996,80.15107913669064,4.365164710336994,15.948882998864065,6.05967700443912,-0.7766920863309359,693,12,125,5,19,170,77,139,0.083,0.764,0.153,0.9082,1,0,0,0,0,0,75,0,2,0,3,5,8,0,0,5,1,14,0,0,3,0,21,28,10,0,0,3,0,0,1,0,0,0,1,0,0,15,4,0,2,9,0,2,2,3,0,0,3,5,5,8,8,12,23,5,7,0,0,4,0,5,4,0,0,2,72,23,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09320114216148087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10949803753314057,0.0,0.0,0.0,0.0,0.0,0.0,0.36692094347847215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10039335707155377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2403059360513678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40977026573468217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5111431183869507,0.0,0.0,0.0,0.0,0.0,0.1955051430882636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11477353076801293,0.0,0.0,0.0,0.125888798815884,0.0,0.0,0.0,0.0,0.0,0.19215055690461325,0.0,0.0,0.0,0.0,0.0,0.0,0.05693809035854944,0.0,0.0,0.0,0.3914744102394819,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2369221002588579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0926814087177844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14935489703668242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,freebirdsoffendme,2018/02/20,"Pre-beginner for woman My sister is looking to add some muscle, get more toned, and get stronger. I was looking to teach her some of the basic lifts: DL, bench, OHP, squat, row. Show her 5x5 and send her on her way. Problem is she lacks the coordination, mobility, strength to do any of he movements properly. Deadlift looked promising but she said she got sharp pain in her hip. Squat she couldn't sink low, and overall the movement looked awkward, she couldn't bench the bar etc. Looking for advice on where to have her start ",2.7663636363636357,5.500188262626264,2.8189898989899014,90.8818181818182,80.51515151515152,5.216161616161617,25.161616161616163,6.574015621080383,0.8653555555555559,414,16,80,4,11,125,69,99,0.079,0.845,0.077,-0.3025,0,0,0,0,0,0,18,0,0,0,1,1,6,0,1,4,0,7,3,1,0,0,11,17,4,0,4,1,1,1,0,0,0,1,1,0,1,0,4,1,0,0,2,0,3,2,4,0,0,3,7,13,2,11,12,5,10,0,1,5,0,16,5,0,2,1,45,13,1,0.0,0.0,0.0,0.0,0.0,0.19125366086282666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.133095157736056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21827764401824448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2045094710374808,0.0,0.0,0.0,0.15653380638622078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8217704094458497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2082580739174362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18727598395970468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1861729255143959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13853042245881864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15535207925210912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GeezusKreist,2018/02/20,"How to manage strength decreases between sets? Just getting back into fitness after taking about 6 months off from my previous program. Jumped back into a bro-split, and immediately noticed a difference in strength. It's amazing the damage 6 months will do. How should I mitigate and manage the decrease im noticing even between sets? Example : first bench set I pressed 10 reps, rested 2 minutes, but then could only handle 5 reps at that same weight. Reduced weight by about 10% and could then squeeze out another 10 reps on my third set. Should I rest longer? How should I go forward with my next bench routine? Same initial weight, or start next time with that final weight I had to reduce to? ",4.4818241469816265,7.1452573858267705,4.23986220472441,83.51496391076115,73.56692913385827,6.438057742782153,30.26837270341208,7.492282038375204,2.0939034120734914,556,25,94,7,12,169,86,127,0.018000000000000002,0.906,0.076,0.7193,0,0,0,0,0,0,17,0,0,0,3,9,4,0,0,4,0,8,4,0,3,0,21,12,10,0,5,3,0,6,0,0,4,0,0,0,0,3,8,4,0,0,0,0,3,0,1,0,2,1,6,8,3,19,5,4,28,0,1,0,0,0,9,0,1,14,62,11,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14949847480408746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21925711100500248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2276632182520088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1489566993495718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09416702153604538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15617992765036648,0.0,0.1212711039338921,0.0,0.0,0.0,0.0,0.07448763764078897,0.0,0.08102657471404022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15400150616767708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22759815730190425,0.0,0.0,0.0,0.0,0.0,0.3032524624563096,0.0,0.0,0.0,0.32463681760780305,0.0,0.0,0.0,0.10843192407645608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1009127240708256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10719590000498123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08313449142900457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6944539038624522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Powerbuildr96,2018/02/20,simple carbs while bulking obviously carbs like brown rice and wheat/whole grain are better for you but if my main goal is to put on mass are simple carbs like white bread and pasta that bad for me?,4.2723076923076935,5.894951615384617,3.7005128205128233,91.68615384615387,71.30769230769229,6.2256410256410275,18.128205128205128,6.42735559955562,-0.30704102564102564,159,2,33,1,3,47,32,39,0.104,0.7440000000000001,0.152,0.0516,0,0,0,0,0,0,2,0,1,0,2,0,4,0,0,0,0,3,2,0,0,1,5,3,5,0,1,2,0,0,2,0,0,0,0,0,0,1,2,2,0,0,0,0,1,0,1,0,0,0,2,3,3,4,3,1,4,0,0,2,0,1,2,0,1,3,17,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44987506457941706,0.0,0.0,0.0,0.0,0.0,0.476524359696949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.526460425436124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5416423001711494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,J-Hog_,2018/02/20,"Advice on incorporating the gym back into my routine Hi all! I am a full time college student who works nearly full time while also doing volunteer work. I used to go to the gym 5 times a week and now, due to how demanding all my commitments are, I’m struggling to go to the gym at all. I need to figure something out because the gym helps with my mental health and I feel myself slowly beginning to spiral back into my anxiety. Can anybody offer some advise on how I can incorporate the gym back into my (almost) daily routine?",5.041511789181693,6.050329572815535,6.645658807212207,73.6242718446602,68.80582524271844,8.604160887656034,29.277392510402212,8.841846274778883,2.5032868238557557,418,15,72,7,7,144,65,103,0.067,0.892,0.041,-0.3802,0,0,1,0,0,0,9,0,0,0,2,7,1,0,1,7,0,5,1,0,3,4,19,12,6,0,1,0,0,1,0,0,0,1,0,0,0,1,7,0,0,2,5,0,2,0,1,0,0,0,1,11,0,16,12,6,23,0,0,0,0,5,10,0,2,11,56,12,5,0.0,0.0,0.0,0.0,0.0,0.20918244813932996,0.0,0.0,0.21435579853693398,0.0,0.0,0.1711882004290446,0.0,0.0,0.0,0.0,0.0,0.16375961476832407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4938097490901326,0.0,0.1304924161757239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10823801034405847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24331685204809736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2275417458340595,0.0,0.0,0.14348367399577056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21572779802217915,0.0,0.0,0.0,0.0,0.0,0.0,0.15872694616330033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16479817397647606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22378786655493035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3744701566587356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1848839665647211,0.0,0.0,0.0,0.0,0.17171052958411315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31168464438727417,0.0,0.0,0.0,0.0,0.0,0.0 fitness,shinyleafblowers,2018/02/21,"What am I misunderstanding about this workout? This is a really stupid post. Because I'm skinnyfat/chubby, I've decided to begin dieting and exercising. Since I don't have access to equipment or a gym (I am just a teenager), I was interesting in bodyweight exercises. This was a routine I found thanks to Reddit. http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html My question is, isn't this workout incredibly easy? I really don't mean to be cocky; I can barely get to 10 pushups and I get out of breath quickly. But some of this stuff seems ridiculously easy. For example, you start with ""3 sets of between 4 and 8 repetitions"" of squats and rest one and two minutes between. Right now, I can do 8 squats in a row easily. It does not seem like something that deserves a minute of rest - and 8 squats is the maximum number of repetitions. It seems like you spend more time resting in this workout than doing anything. In fact, the actual amount of exercise time minus the warmup and stretching seems to only be a few minutes. Combined with the fact that you only have to do this workout 3 days a week... What am I not getting? Is this really what you start out with?",5.313276220145376,7.675308873831778,5.643862928348909,75.77431983385256,70.07476635514018,8.493873312564899,29.645898234683283,9.150863307647796,2.748896988577361,945,38,162,20,18,301,116,214,0.071,0.841,0.08800000000000001,0.5319,0,0,1,0,0,0,42,0,4,0,0,4,6,2,0,12,0,21,5,1,0,2,28,35,9,0,0,5,0,0,2,0,0,3,0,0,0,16,12,1,0,8,8,1,0,5,2,0,2,3,0,15,4,28,30,7,21,0,0,0,0,5,8,0,7,13,114,31,0,0.0,0.0,0.1496669922050747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12621043873487836,0.0,0.0,0.0,0.0,0.0,0.0,0.09349292603087404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09891095943480097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1342151170390518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16816228437328307,0.0,0.0,0.24038847838570984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14985766605270245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16706488759563126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10392747853419383,0.2332895861447004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1468860607823618,0.0,0.0,0.0,0.0,0.0,0.17180949588903233,0.0,0.0,0.0,0.2947582400964296,0.0,0.0,0.0,0.0,0.1309771385819318,0.0,0.0,0.0,0.0,0.0,0.5584891367254838,0.0,0.0,0.0,0.12686924557044355,0.0,0.0,0.0,0.0,0.11807171589847615,0.0,0.0,0.3256682176729296,0.0,0.0,0.0,0.0,0.0,0.17557195196639436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1412024864051306,0.0,0.0,0.0,0.0,0.0,0.0,0.17886255606925766,0.0,0.0,0.0,0.0,0.0,0.0,0.1498202005569384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12302415965316647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JusticeRED,2018/02/21,"Best routine for home strength/bodybuilding on a Precor S3.25? Hi all, I've browsed the getting started index as well as the recommended routines index, but it seemed like everything there either included exercises to which I cannot perform at home (e.g. squats, deadlifts) or the routines were purely body weight and I do have some equipment at home. &nbsp; At home I have the following equipment: * Precor S3.25 [https://cdn.gearpatrol.com/wp-content/uploads/2008/04/precor-s-3-25-strength-system1.jpg](https://cdn.gearpatrol.com/wp-content/uploads/2008/04/precor-s-3-25-strength-system1.jpg) (In addition to the lat pulldown bar, I also have the tricep pulldown bar) * A set of dumb bells that are variable weight (5 - 52.5 lbs.) * Variable strength hand gripper * Treadmill * Stationary bike * Inversion table (I've literally never used this, just thought it would be fun to mention) &nbsp; My stats: * 25 yr. old male * ~164 lbs. * 5'10"" (on a good day ;)) * Have been working out on and off since 2010. Took a long 2 year break and resumed working out September 2017 * In addition to working out, I play badminton once a week and hockey twice a week &nbsp; Current routine (with weight and reps as of last workout): Bench Press: 155x12/155x12/155x12 Bicep Curl: 35x9/35x9/35x9 Tricep Pulldown: 45x14/45x13/45x15 Lat Pulldown: 85x10/85x10/85x10 Forearm Curls: 35x14/35x15/35x15 (I've been considering to switch to a wrist roller to be able to workout extension and flexion better) Pushups: 50/40/45/40 (I'm starting to experiment with decline pushups) Leg Press: 400x25/400x25/400x30 &nbsp; I feel like I am more dedicated to this (exercise and diet-wise) now than at any other time in my life. I'm tracking all my workouts and now recently everything I eat into Fat Secret (You can view my current TDEE table here: [https://i.imgur.com/YcIYVEW.png](https://i.imgur.com/YcIYVEW.png)). I want to build strength and size and change my face shape (for which I've heard to never skip leg day as that will provide the biggest boosts to test. and HGH). I also feel like I know my limits very well. I know I will be more motivated to complete my workouts if I only have to do it 3-4 times a week and if the workouts themselves are no longer than 1 hour long. I also know I have a higher chance of success to complete the workouts at home as opposed to going to the gym. Can anybody recommend to me a routine with what I have?",6.684381605255643,10.478063904884324,4.465137960582691,78.44649300199943,73.19023136246787,6.234127392173664,31.009483004855753,7.554174236665415,2.376366535275636,1965,87,290,27,45,550,214,389,0.018000000000000002,0.8170000000000001,0.166,0.9957,2,0,0,0,0,0,160,0,1,0,11,10,14,1,0,20,0,24,20,11,2,5,47,42,24,0,4,6,0,8,3,0,3,4,1,5,1,11,21,7,2,9,15,0,3,4,1,2,1,6,10,26,13,50,30,7,45,0,0,1,0,6,18,1,5,25,168,37,6,0.08982875453229171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2155080676357157,0.0,0.3893176720227233,0.0,0.061086633441205386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09426973588789804,0.0794462335275047,0.0,0.09977949584225336,0.0,0.0,0.0,0.0,0.0,0.0,0.09502691142737286,0.0,0.18836748012706656,0.0,0.0,0.0,0.0,0.0,0.11586423065176027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0919172416596881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16146458476418932,0.08786975871916207,0.0,0.0,0.09084023468720732,0.12834736037300604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04693181669800543,0.0,0.051051751305161916,0.07534409740529431,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4505278249242369,0.0,0.08846322858965062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14810260279819534,0.07322242422797491,0.0,0.0,0.0,0.0,0.06344870587803689,0.1316573761164709,0.0,0.0,0.15899124203004691,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13856294652472295,0.0,0.0,0.0,0.0,0.0,0.0,0.09426016705866833,0.095664691883492,0.0,0.0683188156605147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08869505807894412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08177672439412294,0.0,0.0,0.0,0.07430727401384785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12716250960803654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07131399712938946,0.10475973830297512,0.0,0.0,0.0,0.09980305151389954,0.0,0.0,0.0,0.0,0.0,0.07758320233000746,0.0,0.07411813011736268,0.05298332680592298,0.0,0.2161656254965758,0.3281616690388875,0.16153367664852014,0.0,0.0,0.0,0.0,0.0,0.0,0.19618920946443397,0.0,0.0,0.0638117699068635,0.0,0.0,0.057846772767390885 fitness,heejkas,2018/02/21,"I cannot contact my abs whatsoever and it's ruining my fitness goals. So I am a 5'4 115 pound female who lifts 5-6 times a week and am very fit. I used to never have any issues with targeting my core, and was able to perform ab exercises effectively and with no issue. This all stopped about 3 months ago, when I slowly started noticing that I could only feel ab exercises in my back with literally 0 sensation in my abs. I realized I had APT, so I started stretching and foam rolling until my APT was finally gone. I thought this meant I would finally be able to feel my core again, but it has actually gotten even worse. I've tried all variations of planks, knee raises, ab rollers, and anything else you can think of, but all I feel is my back doing all the work. I cannot even feel my abs when doing compound lifts (yes I do proper bracing/breathing). I have even tried just flexing my core while standing, and all I feel is a dull sensation around my lower/mid back area. No matter what I try, I literally feel nothing in my core. This has led me to become so frustrated, and all the core definition that I once had is completely gone. Does anyone have any tips/similar experiences? I am completely at a loss here",4.870750000000001,5.6971159083333305,6.0425,78.45750000000002,69.08333333333334,9.5,31.25,9.673873057562805,2.858625,958,39,189,21,16,321,135,240,0.108,0.863,0.029,-0.9634,1,0,0,0,0,0,29,0,1,0,5,16,4,1,0,6,1,24,3,1,3,7,39,39,17,0,2,3,0,6,0,0,1,2,0,0,0,9,12,0,1,11,3,0,3,5,4,0,0,9,6,33,0,16,27,6,31,0,3,0,0,3,9,0,0,18,122,42,2,0.2512444069616514,0.0,0.1225891493765772,0.0,0.0,0.0,0.11135650377571918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17085481227174576,0.0,0.0,0.0,0.0,0.08783796553550932,0.0,0.10337636975929516,0.11183039455169867,0.0,0.0,0.0,0.28978716084269834,0.0,0.0,0.1387398541092956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.263424980574414,0.0,0.0,0.10029910750770887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10993283681916097,0.0,0.0,0.0,0.0,0.0,0.1049412315191556,0.0,0.0,0.0,0.0,0.2489168418836023,0.0,0.0,0.0,0.0,0.12288262001519284,0.0,0.0,0.3811101636287327,0.0,0.0,0.2752259670968977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.262233885521764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10027044431266492,0.0,0.0,0.0,0.096887587687605,0.0,0.0,0.0,0.0,0.12053789228941585,0.1430217112812786,0.0,0.13378354684187935,0.0,0.09554134650045723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17783208439532264,0.0,0.0,0.10502578709988666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08049363558825544,0.0,0.09972999742747997,0.0732513170766693,0.0,0.0,0.0,0.0,0.2558676903164237,0.0,0.0,0.0,0.0,0.10849724991222832,0.0,0.10365147409312643,0.0,0.0,0.10076655421781466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09145446028726358,0.0,0.12801975755205247,0.08923840907568162,0.0,0.0,0.0 fitness,jodddyyy,2018/02/21,"Adding size to upper body for a female? I’ve been working out for a couple years now on different programs, most recently PPL and my own mix on JEFIT. My lower body is significantly strong than my upper because a) I’m female and b) I’m in the Army, our basic training PT focused a lot on leg strength. My 1xPR’s right now are squat 210, deadlift 260. My bench however is a very meek 95lbs. My upper body has come a long way, when I went to basic training I couldn’t even crank out 10 push-ups for my MCpl. What are some ways I can add mass to my upper body to get myself looking more even? ",1.2713414634146325,3.254515097560976,3.277418699186992,89.82149390243902,80.95121951219512,5.400813008130082,20.819105691056908,6.42735559955562,0.2601008130081301,459,13,97,4,12,155,83,123,0.019,0.9,0.081,0.8053,3,0,0,0,0,0,14,1,0,0,3,5,2,0,0,7,0,8,5,5,0,0,10,14,3,0,1,0,0,0,0,0,0,0,0,0,0,1,6,0,0,0,0,0,2,1,0,0,0,2,1,13,2,14,11,5,22,0,0,1,0,1,12,0,3,6,55,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10437683676494353,0.0,0.0,0.0,0.0,0.0,0.0,0.7607670660663371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14749470425296254,0.0,0.0,0.0,0.0,0.1894565995305554,0.0,0.0,0.0,0.0,0.0,0.0,0.17889310919932666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2261842715390637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08945770920448258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1515282520076398,0.14378541580127102,0.0,0.0,0.14556890614876708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16906348979748928,0.0,0.0,0.14622474655666606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14127810507494848,0.0,0.2718200005025665,0.0,0.0,0.0,0.15872678254037745,0.0,0.0,0.0,0.0,0.0,0.1246534404173374,0.0,0.0,0.0,0.0,0.0,0.1102629333516289 fitness,manuel-labor,2018/02/21,"Rest day workout? Hey all, I'm getting back in to the gym after a while away. My exercise before has always been fighting (judo/jiu jitsu) some mild-medium cardio, and general labour work like construction and demos and stuff. I'm living a more sedentary lifestyle now and it's taken its toll, so I'm at the gym and doing actual weightlifting for the first time ever. At 40. Because I'm an idiot who waited half his life before discovering that I REALLY enjoy lifting heavy things. Aaaaaanyway, I'm doing a day on/day off type thing right now, until I get back into the swing proper (it's been a month, and I'm getting back to a place where I feel happy with my daily performance) but don't want to be totally inactive on the off days so I'm wondering, what do you guys do on your down days? ",4.41295742232451,5.4354405949367095,5.69536248561565,79.81287111622557,70.26582278481013,8.2771001150748,25.756041426927503,8.575989854853784,1.807422784810128,626,18,117,10,11,210,107,158,0.037000000000000005,0.914,0.049,0.4291,0,0,0,0,2,0,21,0,2,0,3,9,5,2,0,11,0,9,3,0,1,3,19,24,11,0,1,1,0,2,1,0,0,3,0,0,1,9,8,0,1,2,5,0,0,1,2,0,2,3,2,8,3,17,20,5,29,0,0,0,0,7,13,0,2,17,78,17,3,0.0,0.0,0.15885344346738547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13544910780491615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15294067749094573,0.37551193239044733,0.0,0.09923145391667952,0.0,0.2770339376941867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5249102113761949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14724720779980147,0.0,0.0,0.0,0.0,0.0,0.0,0.08230834749067696,0.0,0.0,0.0,0.0,0.13846376178360945,0.0,0.0,0.0,0.0,0.2551433485690133,0.0,0.0,0.0,0.0,0.0,0.0,0.16118149041499255,0.0,0.17328631279707793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11497896607655204,0.07952791036863685,0.0,0.1437410202901177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12993242418333414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17007435626260234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10428342891964344,0.0,0.0,0.0,0.0,0.13901642020530527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18634843084129596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2162925605556554,0.0,0.0,0.0,0.09492050491683662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.096014064449971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1765320166554372,0.1185084977827481,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CourageoPegasus,2018/02/21,"I've been asked to head up an office fitness challenge This is my third week at the job. I'm getting along with everyone well enough, and I've talked with people about playing ultimate Frisbee and lifting and yoga and running sprints and stuff. I am not a phenomenal athlete, but I do work out every weekday morning. I still don't really have an athletic build or anything. I'm tall and fairly thin and have like no chest and a little bit of a belly. 26 M, 6', 160lb. Today the office manager asked me to head up our branch in a fitness challenge for the month of April. We're competing with every other branch in our company. I have coached ultimate Frisbee at a low level before (because of knowledge of the game and experience, not because of athleticism). I have some experience leading people who are driven and athletic. Not sure about an office of people who have other things to think about. My coworkers are mostly male, generally young. About half are single I'd guess? I'm sure a good portion of them already have fitness routines. There are about 30 of us total. The challenge is for number of hours worked out in the month. Our branch's average vs other branch's averages. I'd like to use this opportunity to actually do a good job, maybe improve the quality of my coworkers' lives in some meaningful way if I can. Adding in educational aspects, or nutrition challenges, or some kind of teambuilding that we can bond from after April. Maybe build some lasting habits! I'd love to hear your thoughts and experiences!",4.911936758893283,6.942799083916088,5.721802979629072,76.18782152629981,70.39860139860141,8.610276679841897,31.66555183946488,9.20300075937882,3.0678019458802064,1222,55,209,26,23,399,158,286,0.035,0.802,0.163,0.9874,2,0,0,0,0,0,32,5,1,1,10,8,16,0,0,17,0,19,4,3,2,3,43,32,16,0,1,9,0,1,2,0,0,0,1,0,1,10,18,0,0,4,5,0,3,5,1,1,2,3,2,17,15,41,29,10,34,0,1,0,1,16,19,0,10,13,137,27,10,0.0,0.0,0.1171257567738388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13244906877483925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09876922714746468,0.0,0.22441179849209372,0.0,0.0,0.0,0.0,0.1463305910412405,0.0,0.10213127552104358,0.0,0.0,0.0,0.13103472651488776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12401650208115167,0.0,0.0,0.0,0.2022501826725924,0.11468772931894256,0.0,0.3522184451925445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06270739690342847,0.0,0.0,0.20134026563370427,0.0,0.0,0.1322195685071891,0.0,0.0,0.0,0.0,0.0,0.24635775819371925,0.0,0.1352753627361722,0.0,0.0,0.0,0.0,0.0,0.11819910621030146,0.0,0.0,0.0,0.0,0.0,0.2382098809252037,0.0,0.0,0.12498614892585587,0.0,0.09783528406412573,0.0,0.0,0.0,0.0,0.0,0.11727497350072927,0.12029521631282007,0.10598307102093348,0.0,0.0,0.0,0.0,0.0,0.10832601905671556,0.0,0.0,0.0,0.2411597526789034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19160344503400045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2496278339800696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07689021568922932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09585103210522906,0.0,0.0,0.0,0.13739834975869022,0.0,0.0,0.2262417162149728,0.0,0.0,0.09647045356580597,0.0,0.0,0.0,0.0,0.07973837169237619,0.07690630069379846,0.0,0.09528536156054317,0.0,0.0,0.1137683745406296,0.0,0.0,0.0,0.0,0.0,0.0,0.14437365802808708,0.10366188662271696,0.0,0.0,0.0,0.09526917696295346,0.09627572244586152,0.0,0.1079156645485164,0.0,0.0,0.0,0.0,0.0,0.0,0.17475727543526598,0.0,0.0,0.0,0.0,0.0,0.0 fitness,xXKimoZXx,2018/02/21,"Trouble with hookgrip, any tips? So I’ve noticed that using a double overhand grip while deadlifting helps me better activate my lats for a more proper form. So I’ve opted towards using the hookgrip rather than a mixed grip (not to mention the slight muscle imbalances with mixed). The problem I’ve noticed is with my gym, the bar is a bit thick and it’s somewhat difficult to wrap my fingers around my thumb. Any tips on overcoming this situation ? (My hands aren’t that small and sorta meaty ) Also any idea as to how I could increase the pain tolerance because it hurts like hell lol ? ",5.526727272727271,7.1169403545454575,5.54159090909091,79.82238636363638,68.18181818181819,8.045454545454545,31.931818181818183,8.472884824447931,2.605636363636364,469,20,81,7,8,147,77,110,0.156,0.7190000000000001,0.125,-0.7047,1,0,0,0,0,0,12,0,0,0,1,6,8,1,0,9,1,4,4,2,3,0,16,6,8,0,3,2,0,5,1,0,0,1,0,0,0,5,6,1,0,1,2,0,1,2,6,0,0,0,5,7,2,12,5,6,7,1,1,0,0,2,5,1,2,2,50,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16615261261473535,0.0,0.0,0.0,0.4238696707784672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18495825740926816,0.0,0.0,0.0,0.0,0.0,0.12665391551325209,0.0,0.0,0.0,0.0,0.1837545954702948,0.22682968835465725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16588645885313913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13926302888988956,0.0,0.0,0.0,0.0,0.0,0.2224207685539027,0.23454565488999715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10150532762759168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4730922500331095,0.0,0.0,0.0,0.0,0.22108062314182775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19880665586931667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23354080589784226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3588910216745507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DukeInterior,2018/02/21,"Morning Ab Routine: Hi All So I've been planning to start doing an ab routine either every morning, or every other morning, alongside my 3-4 per week evening gym sessions and 1-2 week swim sessions. I get up at 6am and do a 15 minute mini workout before work (one because its a great way to get fit and two because the endorphin's are a great start to the day) and I want to start focusing on abs and core strength as I feel this is something I can work on quite well at home and use gym time for weight training. Does anyone have any tips for a good set of exercises, or exercise rotations that I could do that would support this? I'm planning to incorporate the bicycle maneuver, exercise ball crunch, leg raise and planking, but are there any other really good core/ab exercises anyone would suggest, or a specific routine to maximize efficiency? Bare in mind, this is a workout intended to be a quick 15-20 minute, intense morning session before work.",8.220972222222223,7.006377461956522,8.544202898550726,70.21867149758458,62.42391304347826,11.438647342995164,41.64009661835749,10.504223727775694,4.4706480676328475,759,39,135,15,9,252,116,184,0.0,0.862,0.138,0.9613,0,0,1,0,0,0,21,0,0,0,7,5,7,0,0,11,0,14,6,1,2,1,21,24,13,0,4,5,0,2,0,0,2,4,0,1,0,8,7,1,0,1,10,0,1,0,0,1,2,1,2,6,7,17,19,2,18,0,0,0,0,2,7,0,3,8,76,14,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19755955478810466,0.0,0.0,0.0,0.0,0.20313421827519465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17709470306059527,0.0,0.2472061075254129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11597593747228635,0.0,0.0,0.0936787826319618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12711542630735928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09594091382409316,0.0,0.24477066476318296,0.0,0.0,0.0,0.0,0.0,0.07344633068920313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15178163028379735,0.0,0.0,0.2436694494488387,0.0,0.3202928283695562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14570466810444205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14666821581082046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0984299386713578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15449875634354227,0.0,0.0,0.09305538793259943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1118259763310358,0.0,0.0,0.3084410701084225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16483598283344927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08470055596849131,0.0,0.0,0.0,0.0,0.0,0.0,0.14189503450425806,0.0,0.0,0.12545545602954145,0.0,0.0,0.08567637358052653,0.11529828783597675,0.23303289294702484,0.17688395857293096,0.1306035356846209,0.0,0.0,0.0,0.0,0.0,0.0,0.3172465946525648,0.0,0.0,0.2063728862251763,0.0,0.0,0.0 fitness,GiantManbat,2018/02/21,"I'm trying to lose weight, but have questions... Hi Reddit! I'm a 24yo male and I weigh 361lbs. I've been overweight most of my life and I've finally just gotten sick of it. I'm determined to lose weight. My current goal is to get down to 200lbs. I don't want to do anything drastic. I definitely don't want to lose the weight quick and then gain it all right back. So I've decided the best way to lose that weight is a change in lifestyle. I've began counting calories and walking 2 miles each day. I'm using Under Armor's fitness app to track my exercise and calories, but I'm no fitness expert. I want to lose 2lbs a week, so the app has me at 2400 calories per day. When I exercise, however, it adds calories that I'm allowed to eat. Is this right? Does burning calories actually increase how many I can eat that day? The app also tells me I'm losing 500 calories for walking my dog 2 miles in 35 minutes. That seems like a very high number for a walk, so does it sound accurate to you? Another thing I'm concerned with is daily nutrients. I'm sure it's obvious since I'm so overweight that my diet hasn't exactly been healthy. The app I use tracks the nutrients I need each day in my diet, but I honestly just don't know what foods to add to my diet to get those nutrients. I'm particularly lacking in potassium, vitamins A and C, and iron. What could I add to my diet each day to reach my nutrient goals? I'm new at this, so if there is any other advice you can offer me aside from answering these questions I'd really appreciate it!",2.9030914826498453,4.327958022082022,4.691477602523662,84.01148769716089,74.45741324921136,7.974208201892745,27.821955835962143,8.608573733854374,2.0340865362776026,1211,48,250,23,25,412,157,317,0.12,0.747,0.132,0.7885,3,0,0,0,0,0,35,0,2,0,10,13,10,0,0,12,0,17,19,0,4,4,41,41,20,0,7,6,0,4,1,0,0,7,1,0,1,19,14,14,0,6,2,0,4,5,6,0,0,4,5,24,4,30,36,8,34,0,6,0,0,8,15,0,5,15,135,43,2,0.0,0.0,0.08778612030348533,0.0,0.0,0.08790600548763333,0.0,0.0,0.0,0.0,0.0,0.07193945295214417,0.0,0.0,0.0,0.0611745867427588,0.09432890210937862,0.0,0.0,0.0,0.0,0.0,0.07402784404963828,0.0,0.0,0.0,0.0,0.06917221927474328,0.0,0.0,0.0,0.0,0.0,0.09440546663684968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09516373236716986,0.0,0.0,0.0,0.0,0.0718242157872927,0.0,0.0,0.2900776335632869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15744586347793355,0.0,0.0,0.0,0.0,0.1840991705158456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09854469168389443,0.0,0.0,0.10877768083742703,0.0,0.0,0.0,0.09399877943349748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09504566228965423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04943861426153468,0.0,0.0,0.0,0.0,0.0,0.06354006012113224,0.04394897935303069,0.0,0.0,0.0,0.0,0.6038405613177943,0.0,0.0,0.0,0.0,0.0,0.0912033848952445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06670278469622204,0.0,0.08688208494925477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20154729981784672,0.0,0.0,0.0,0.057629456667581375,0.0,0.0,0.0,0.0,0.15364743655441587,0.0,0.0,0.0,0.0,0.0,0.08189446754832064,0.0,0.0,0.0,0.07441426255963572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08478443625198719,0.0,0.0,0.0,0.0786273366852447,0.0,0.0,0.0,0.059764158482299476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06107563885308592,0.0,0.0,0.0,0.0,0.15538981519700507,0.0,0.07422484633139435,0.1591788385946244,0.0714045455111364,0.07215895449245135,0.4381788804384916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mkplayz,2018/02/21,How smoking affects gains? I used to smoke a pack a day and after going to gym reduced to 4 or 5 sticks. Working towards clean a day soon. But just wondering if smoking really affects gains apart from it's known side effects.,3.231136363636363,5.4297462045454585,4.2545454545454575,84.1518181818182,75.5909090909091,6.218181818181819,31.45454545454545,7.1686216300943375,2.1185181818181817,179,9,32,2,4,58,36,44,0.0,0.8190000000000001,0.181,0.7579,0,0,1,0,0,0,4,0,0,0,4,3,0,0,0,3,0,0,0,0,5,0,12,3,5,0,1,4,0,0,0,0,0,0,0,1,0,1,1,0,0,3,1,0,1,0,0,0,0,0,0,1,0,6,3,0,8,0,0,0,0,0,3,0,3,4,18,2,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5857407174715852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2580873257385426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2909214240452819,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3922145802970584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4924746549574887,0.3306053636095004,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TurntUpBoyz,2018/02/21,"How Bad Is Constant Interrupted Sleep - 2 Part Question Question 1 - How bad is constant interrupted sleep compared to a solid 7 consecutive hours? I've been actively trying to fall asleep earlier and now can pass out around 10:30 with the help of melatonin, but then inevitably have to take a piss around 3-4am (even if I don't drink anything before bed) and then my girlfriend wakes up at 6am for work and I can't fall back asleep until after she leaves around 6:45, and then I have to get up myself at 7:30am. I've tried going to bed earlier and it's just not happening no matter what, and 10:30 is actually an improvement over previously going to sleep at 11:30/midnight. Do I just forget going back to sleep at 6:45 and go get in a morning workout myself? Question 2 - Inclusive of question 1, some idiot at my apartment complex set off the fire alarm at 3:30am and it went on for a solid 30 minutes, and took an hour before I could fall back asleep around 5. Then girlfriend wakes up at 6, etc.. I had a amazing day of lifting Sunday and took 2 days off to rest so I can test PRs today. Well, due to events above, I'm a zombie at work right now. Do I pass on lifting today and go for PRs tomorrow, or attempt to get in a decent workout today and test PRs this weekend? Background - late 20s office drone worker ",6.043333333333332,6.005050965250965,6.452108108108112,79.557981981982,66.37451737451738,8.759948519948521,31.552380952380947,8.238735603445708,2.2488978635778643,1036,37,199,12,15,336,143,259,0.1,0.8190000000000001,0.081,-0.6148,0,0,1,0,0,0,34,0,0,0,4,16,7,2,1,11,0,14,11,10,2,0,35,28,23,0,2,6,0,1,0,2,0,0,0,2,0,4,18,1,0,5,4,0,13,4,5,1,0,5,1,13,2,42,22,4,65,0,0,0,0,8,25,1,7,26,121,17,5,0.0,0.0,0.09296491416592924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07839499164755986,0.3392242489163422,0.0,0.0,0.0,0.21975875247631949,0.15908461946232508,0.0,0.0,0.16212702524183656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20589527909445585,0.0,0.07606136405866143,0.0,0.0,0.1228761094006164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09332344860599873,0.0,0.0,0.0,0.0,0.0,0.0,0.10624567580250234,0.06292164507175291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14931611793858254,0.0,0.2707065218997695,0.0,0.0,0.0,0.0,0.0,0.0842425396598652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06385413260092221,0.0,0.0,0.0,0.18763370356783196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10746308830190704,0.1008718975142747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10316272958975464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4268744845578288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0813558037518673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3813352638664603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07162743668895494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27090029038760355,0.0,0.2116858776406325,0.12935738597348628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08565469089163544,0.08831162491032933,0.0,0.0,0.0,0.0,0.0,0.13870813353275965,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Fried_Beans,2018/02/21,"Accessories for a better bench I ran gillinghams 12 week bench and it went from 185 to 195, it might not look bad but I recently squatted 295 and deadlifted 405 so it's pretty bad. Is there anything anyone used in terms of accessories to push through a bench plateau",2.6758823529411764,5.5059466862745134,2.76421568627451,90.3839705882353,82.13725490196079,6.537254901960785,26.14705882352941,7.793537801064563,1.7238470588235293,215,9,41,4,6,65,41,51,0.0,0.773,0.227,0.9075,0,0,0,0,0,0,2,0,0,0,1,3,3,0,0,2,0,2,0,0,1,0,6,6,4,0,0,2,0,0,0,0,1,0,0,0,0,3,2,0,0,0,0,0,3,1,2,0,0,2,1,2,1,7,3,1,7,0,0,1,0,0,1,0,1,3,22,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21250986507862388,0.0,0.25010254114987185,0.0,0.0,0.0,0.0,0.0,0.5075256307732038,0.0,0.0,0.0,0.0,0.0,0.2687949891822658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2552185791781124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3224140270214393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3091987160072869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3000870666649844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26249168909688003,0.0,0.0,0.0,0.0,0.2437885111604602,0.0,0.0,0.28173944966336606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Money-Mayweather,2018/02/21,"Can I expect a growth in muscle if I switch from 4*5 to 4*8 with accordingly lower weight? At the moment I'm doing a full body workout 3x a week that roughly resembles the ICF routine except with more deadlifting and less squatting. Furthermore, I do only 4 sets instead of 5 because the workouts became excruciatingly long and tedious, to the point where I dreaded going to the gym. Overally, I'm quite happy with the routine at the moment but I wonder if I could get more size if I lowered the weights and went for 8 repitions over 5. Thoughts? I think I'd really have to get used to squat ""lightly"" with high reps but why not. I'm looking to get bigger, not stronger. According to https://symmetricstrength.com my lifts are all in the intermediate range which I'm okay with.",5.732905405405402,6.871592425675678,6.526594594594594,74.63056756756758,67.31081081081078,8.622702702702702,32.36756756756757,8.841846274778883,2.7330059459459464,621,26,111,10,10,205,95,148,0.085,0.867,0.048,-0.6168,2,0,0,0,0,0,20,0,0,0,1,2,3,0,1,12,1,6,3,1,1,1,23,20,8,0,5,8,0,3,0,0,0,0,1,0,0,2,8,2,0,3,3,0,3,2,1,0,0,2,6,9,2,22,17,5,19,0,0,1,0,0,11,0,4,4,68,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1271486483623067,0.0,0.0,0.0,0.0,0.0,0.0,0.23168575319716145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16653444103415116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32692387976520404,0.0,0.11854102241476605,0.0,0.0,0.0,0.0,0.0,0.0,0.22203766630625646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22037659678741187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1845870504282743,0.17515496579490306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1586347588773998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1971758544908491,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22185088207880727,0.0,0.0,0.13362191634169535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13364986930184286,0.0,0.1655895031234072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1801464571006958,0.0,0.0,0.0,0.0,0.16731057931209886,0.5079893607394228,0.0,0.1933560786514001,0.18821132768082732,0.0,0.0,0.0,0.2261964974256837,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sad_Panda_22,2018/02/21,"Tips for getting back into shape/picking up running? Like a lot of people, I go through phases where I’ll commit to going to the gym for several months before tapering off and stopping altogether. My last round of going to the gym on a regular basis lasted about seven months. I primarily lifted (free weights/used machines) and did a little bit of cardio on the elliptical. For reference, I’m a 5’0” female who currently weights 93 pounds. When I go to the gym it is to gain muscle and put on some weight-NOT weight loss. Recently, I’ve been thinking about going back since I really have no hobbies and I felt good mentally and physically the last time I was getting into shape. I had put on about ten pounds of muscle before I quit due to starting my first full time job out of college. I guess I’m looking for some advice on how to make getting back into the gym and establishing a routine easier. I’m thinking of picking up running in addition to lifting again, but I’ve never been a runner. I’m going to try and set myself a goal to be able to run a 5k nonstop. Any tips from runners/fitness enthusiasts on how to get this ball rolling would be great! Tips on how to stick with working out would be amazing too since I’m mad at myself for losing all the progress I had made last time around. 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My upper body looks like its growing a lot faster than my lower body! I currently use the PPL routine found on the wiki. I know I should be keeping up with measurements but I haven't started doing that yet. Background:I have been on the push pull legs routine for 6 months, before that I was doing body part split (6 months), before that I was strength training (6 months), and before that I was training for a 5K race (3 months). When I started training for the race I was at 190 lbs. I have been ""bulking"" for a year and a half and now weigh 220. I am 6' 2.5"", and 26 years old.",3.0086666666666666,4.089652718518522,3.922407407407409,90.98583333333336,73.66666666666666,6.288888888888889,25.35185185185185,6.2581,0.6849407407407408,507,16,110,3,10,163,77,135,0.013,0.923,0.064,0.7263,2,0,0,0,0,0,23,0,0,0,1,4,2,0,0,8,0,16,7,6,1,0,14,24,7,0,2,2,0,0,1,0,1,0,0,0,0,5,5,1,1,3,0,0,3,1,0,0,1,9,1,15,2,13,13,2,23,0,0,1,0,0,6,0,3,15,69,20,0,0.0,0.0,0.0,0.0,0.0,0.15246622026763545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10909659114185648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3982983842328315,0.0,0.0,0.0,0.0,0.5199271555626915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1710738035904538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13868254914556058,0.0,0.0,0.08574748232401733,0.0,0.0,0.0,0.0,0.0,0.0,0.07622613187127021,0.0,0.0,0.0,0.1310220444312013,0.0,0.0,0.13264722004619706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4981519596953248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1637224165412285,0.0,0.0,0.0,0.0,0.0,0.0,0.16896030935149609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2208711698284684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13475585461852607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16920289642597425,0.0,0.0,0.0,0.0,0.0,0.0,0.20095049101056334 fitness,sevaninja,2018/02/21,"How to incorporate strength training amongst other sports Hi all, M/91kg/27 here. Body comp is chunky but not fat. I'm currently looking to get back in the gym primarily for aesthetic reasons (meatier upper body/lose the tum), although any benefit to the sports I play would be lovely. My current schedule has 5 a side on Tuesday evenings, Squash on Friday mornings, Parkrun on Saturday mornings and a Cycle (mountain or road) on Sunday. Specific questions: - Should I be focusing my gym time on upper body, given that core and lower body is frequently worked outside of the gym? -How frequently should I be doing gym sessions if I want to avoid fatigue? I'm currently on 2 a week (Sat/Sun and Wednesday) -My current routine goes something like rowing machine warmup, Dumbbell Press, 60deg hammer curl, shoulder press, lat pulldown, some ab work (crunches or leg raises), and a brief steady swim/sauna. If anything this has begun to feel a little brief - should I be doing more work in the gym itself? I have had a look through the wiki and am happy to be told to search harder, but any insights would be greatly appreciated. Cheers,",5.142942794279428,7.730953470297031,4.967854785478546,79.43355335533556,71.22772277227722,6.865126512651265,33.49944994499449,7.793537801064563,2.7253159515951597,899,45,143,12,18,277,136,202,0.048,0.7859999999999999,0.166,0.9807,5,1,1,1,0,0,40,0,0,0,4,5,10,0,1,12,0,20,8,6,3,1,27,30,14,0,8,7,0,3,1,0,5,2,0,0,0,4,5,1,1,4,8,0,2,1,2,0,0,3,5,9,8,18,16,3,30,0,1,2,1,4,13,0,6,16,84,13,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2320505982225876,0.0,0.0,0.0,0.0,0.0,0.0,0.1404031184475501,0.0,0.0,0.0,0.0,0.13119381525685733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5685505256111769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11269081098497714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0862689986923871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08914025480653569,0.0,0.0,0.0,0.0,0.1881056639079733,0.0,0.0,0.0,0.1816247944206752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.083354767830533,0.17100289222093082,0.0,0.0,0.2865503424124511,0.0,0.0,0.0,0.15398835572403294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19112990370308708,0.0,0.0,0.0,0.0,0.175422523497115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13134917585876346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0994880490764176,0.0,0.0,0.1630316983244856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10063423034247572,0.0,0.13685853430854486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3726332657115251,0.0,0.0,0.2424026099716521,0.0,0.0,0.0 fitness,summsipwr,2018/02/21,Barely any time to work out I’m going to school to make up time. I go 15.5 hours (15.45 including shower and brushing teeth) a day for 6 days a week for two weeks. Any tips to get the willpower to work out?,1.0902272727272724,2.7570866590909127,2.3772727272727288,97.61090909090912,80.13636363636364,5.3090909090909095,17.81818181818182,5.985473137389443,-0.5357999999999996,159,3,38,1,4,51,33,44,0.0,1.0,0.0,0.0,2,0,0,0,0,0,7,0,0,0,2,0,0,0,0,3,0,0,1,1,1,0,4,5,1,0,0,0,0,0,0,0,0,0,0,1,0,0,3,0,0,0,0,0,2,0,0,0,1,0,1,1,0,10,5,0,12,0,0,0,0,0,3,0,0,7,16,1,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35685101860006485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3384232065038289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13708127007485235,0.0,0.2982300452372865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25838871331197955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17513883410004508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2655397578656715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3059885380463293,0.0,0.0,0.0,0.0,0.0,0.0,0.2563044224889327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4209263647342089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38202748725768415,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Lzrd__,2018/02/21,"Volume For size, shouldn't doing a set of 50 reps of 10lbs be more effective than a set of 5 reps at 50lbs if volume is more important than weight? ",11.694516129032259,5.2467907096774224,10.964516129032258,71.6667741935484,61.25806451612904,14.980645161290324,37.451612903225815,11.20814326018867,3.650780645161289,116,2,26,2,1,38,23,31,0.0,0.82,0.18,0.669,0,0,0,0,0,0,2,0,0,0,1,0,0,0,0,2,0,4,1,0,1,0,3,4,1,0,2,1,0,1,0,0,1,0,0,0,0,0,0,1,0,1,0,0,0,1,0,0,0,0,1,0,0,7,2,2,3,0,0,0,0,0,1,0,1,0,16,0,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,1.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,grandballoon,2018/02/21,"I'm 6', 280lbs. How much weight do I need to lose before taking up running again? I used to be an avid runner, before gaining a bunch of weight. It's my understanding that running while obese can negatively impact your joints; I already take long walks but would like to get back into distance running. What weight is it safe to do that at?",4.295454545454547,5.833494000000003,4.576181818181818,85.76427272727273,71.12121212121212,6.492121212121212,25.32121212121212,6.742157984588678,0.9141612121212122,268,8,52,2,5,84,52,66,0.027000000000000003,0.8109999999999999,0.162,0.8446,0,0,0,0,0,0,8,0,1,0,2,3,3,0,0,2,0,6,4,0,2,0,8,13,3,0,2,1,0,3,1,0,1,1,0,0,0,5,1,4,1,1,1,0,5,1,1,0,0,0,3,5,2,8,11,2,12,0,1,0,0,1,3,0,0,5,34,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2152493665419648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14998617732464073,0.0,0.0,0.0,0.3319569184348037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10190881359765848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09529460641271437,0.0,0.0,0.17261859850812958,0.0,0.2182179938112094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1433887500958243,0.14463170039056145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2933159739800594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20306038271909715,0.0,0.16846592910378794,0.0,0.0,0.0,0.0,0.0,0.7125777076812323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1385623276980795,0.0,0.0,0.0 fitness,YoreDeadFreeman,2018/02/21,"Supenated grip shrugs? My grip strength is starting to fail on barbell shrugs, but my traps can handle more weight - can I use a supenated grip to overload the weight or should I just get straps? How else could I train my grip strength alongside ICF 5x5 which I'm currently doing?",5.359230769230769,7.251840307692312,4.456923076923079,86.26307692307695,69.0,7.507692307692308,30.30769230769231,8.07648339933343,1.9557153846153843,224,9,43,3,4,66,38,52,0.099,0.7759999999999999,0.125,0.3485,1,0,0,0,0,0,5,0,0,0,3,2,3,0,0,2,0,6,2,0,2,0,7,10,3,0,2,3,0,6,0,0,1,0,0,0,0,1,0,2,0,0,0,0,0,0,1,0,0,0,6,6,2,3,8,1,3,0,1,0,0,0,1,0,1,2,23,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2693507621575428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28181707089729807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17625422432228444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23878182298014544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29136666997370825,0.0,0.0,0.0,0.0,0.0,0.8216157608805216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,girlscoutcookiess,2018/02/21,"Pull up bar for tall/fat door frame? I had an Iron Gym Extreme pull up bar that I had used and loved for the last few years. After moving into a new place I realized that the extra tall top door frames prevented it from being used in any of my doorways. I have since given the iron gyme it to a friend. A few months later and I need pullups back in my life. What are my options for a 5.5 inch tall door frame?",1.9460098522167504,3.242894931034485,2.955993431855504,96.00620689655176,76.70114942528734,5.890968801313631,19.32512315270936,6.18269132825596,-0.2765980295566504,317,6,75,2,7,101,58,87,0.0,0.8759999999999999,0.124,0.8541,0,0,0,0,0,0,8,0,0,0,1,1,2,0,0,8,0,5,4,0,2,0,9,10,2,0,1,0,0,0,0,1,0,1,0,3,0,5,3,2,1,1,3,0,3,0,0,0,0,3,0,8,2,12,6,3,20,0,0,0,1,2,10,0,1,7,44,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19588355129950086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22149230071273615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22254634468309012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.234798804329907,0.0,0.0,0.0,0.0,0.20345789467526654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2599759380845093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2299183787823777,0.30615105388828484,0.0,0.21358506928383267,0.0,0.2782000214521995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3009504402779369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23827753963929055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4975646008784107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18549444686287805 fitness,DeathOnion,2018/02/21,"Do your sleep timings matter? If I get an awful 4 hours at night and snooze for 4 during the day, would that be suboptimal? If I get 4 hours and do 2-3 two hour naps through the day, would it matter? Can you catch up on sleep the day after and not lose gains? ",2.2232142857142883,2.8752920357142884,3.5664285714285704,94.42857142857143,75.07142857142857,6.314285714285715,19.357142857142858,5.985473137389443,-0.3550928571428571,198,3,49,1,4,65,40,56,0.108,0.8109999999999999,0.08,-0.5481,0,0,0,0,0,0,7,0,2,0,2,0,1,0,0,4,1,6,2,2,0,0,10,8,5,0,4,3,0,0,0,0,2,0,0,0,0,2,3,0,0,0,1,0,1,1,1,0,1,0,0,4,0,6,5,0,13,0,1,0,0,2,3,0,2,9,29,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4032977271193176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2178123469445223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6158418145643763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2332014852277549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19561557900953416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4171997467963917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1215484828335802,0.0,0.0,0.0,0.0,0.0,0.0,0.20362471023244555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29615285203073083,0.0,0.0,0.0 fitness,Edwoodz3,2018/02/21,"Keto Diet and Deadlifts - Struggling Hey r/fitness, Long time lurker, very rare poster. I've been sticking to a keto diet now for at least 2 months. Feel good, lost some fat, kept a lot of muscle which is good. One problem I'm having, is whenever I deadlift (currently doing a 5x5 program, sitting at 135kg deadlift for 5x5 with no sign of slowing in terms of muscular strength) is whenever I get to my 4th or 5th set, I almost pass out. Not an exaggeration, I genuinely lost colour in my vision for 10-15 seconds, and felt myself falling unconscious. This hasn't ever happened before. I've done 170kg deadlift for 5 reps and felt better afterwards than this. I generally have low blood pressure but it seems that since this keto diet, I'm way more light headed. Could this be causing it? Or is this a case of correlation doesn't equal causation. Cheers. ",4.866267893660536,6.37006756441718,5.778665644171783,77.82583077709614,69.67484662576686,8.132719836400819,30.761247443762784,8.59863814320734,2.542636400817996,675,28,119,11,12,222,116,163,0.108,0.8440000000000001,0.048,-0.7254,1,0,0,0,0,0,26,0,0,0,4,2,11,0,2,5,0,13,7,4,1,1,23,24,6,0,2,4,0,3,0,0,0,1,0,0,0,9,5,4,1,4,0,0,2,4,6,0,2,7,5,8,5,17,15,6,20,0,3,1,0,1,6,0,6,9,69,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19104185568767806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16234248488869754,0.0,0.0,0.1687322714229959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19598694053645696,0.0,0.0,0.0,0.0,0.0,0.15232489249572184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1952374924427624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17257436259329315,0.0,0.0,0.0,0.0,0.0,0.0,0.0964657382408443,0.0,0.36636365728234577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09967636830411317,0.0,0.0,0.3200398591359138,0.0,0.0,0.0,0.0,0.16870898853929098,0.0,0.0,0.0,0.1957986446009708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16883716327977638,0.0,0.0,0.4165248855081661,0.16219708767351634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15228136151910454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1292796605335299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18255379427646734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17368189584186658,0.0,0.0,0.0,0.15781786713987858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19944806531405287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.111247241138373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1574161529507636,0.0,0.1514348552151412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ofaas,2018/02/21,Extreme dizziness after first leg workout in a while I hurt my leg a while back and couldn't work out my lower body for almost a year. Today I decided to start back up and all was going well until I got very dizzy and nauseous towards the end of the workout. I've been pretty consistent on upper body and cardio during this time so I don't know why my body got so shocked. ,4.3759740259740285,4.881007636363641,5.280935064935068,84.62997402597405,70.03896103896103,7.1989610389610394,27.08831168831169,6.742157984588678,1.2128670129870134,296,9,59,2,5,97,56,77,0.14,0.7909999999999999,0.069,-0.6688,1,0,0,0,0,0,3,0,0,0,2,5,3,0,0,5,0,4,6,5,0,1,10,9,9,0,1,0,0,0,0,0,0,1,0,0,0,1,5,0,0,2,2,0,1,2,2,1,1,4,0,7,1,10,4,1,19,0,1,0,0,0,6,0,1,12,40,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19513821867018946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2996922420795269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6493834386259341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1726005728916621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1657597734040117,0.0,0.0,0.0,0.0,0.0,0.0,0.11075141751512443,0.0,0.3117171710676248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20861670858931008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10709768537637533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1982569745423609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1379328606151723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11363262982121088,0.0,0.1847178200900195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1607915059563952,0.0,0.0,0.0,0.0,0.17521518075173714,0.0,0.17584352579751913,0.0,0.0,0.0,0.0,0.14187063449581572,0.0,0.0,0.0,0.0,0.0,0.1254925035650257 fitness,charliekasper,2018/02/21,"I have come across a hurdle and may have to fall back to a gym to reach my goals. Advice needed. So the past year I gained a lot of fat (mostly around my waist, chest, cheeks, chin and neck) and it made me look ugly, old and of course my confidence and self esteem took a major hit. On January I joined an MMA gym to lose the fat I had gained. I was never fond of going to the gym because lifting weights and all that never seemed interesting to me. My goal was to reach 10-12% body fat before July 2018, so that before I start my new job on Jan 2019, I looked my best (and therefore have a high self esteem and confidence). Right now, looking at some google pictures I would say my body looks like it's somewhere between 20% to 25%. However my face has abnormal amount of fat for my body so if I were to compare, I would say my face would make me look like I am somewhere between 30% to 40% body fat. (This topic is not about spot reduction, I am just putting it out there. I know I have to lose fat everywhere to see changes in my face). For reference: I am 22 years old male, 176 cm and weight 75 KGs. Now here's the catch, my MMA gym didn't have a lot of wrestling students so they stopped teaching wrestling and it's instructor was also the person that taught us MMA. The instructor made us do a lot of cardio and that helped me lose some fat in a month. I learned some technique too so the whole month felt really great. I lost weight and also gained some techniques. Sadly the instructor also had to leave since wrestling training closed down. Now a Jiu Jitsu trainer was brought along. He's a great trainer but he only does technique. We don't do any cardio anymore. When I joined MMA my primary goal was to get lean, however it's obvious that I can't attain that while only learning Jiu Jitsu techniques (which honestly don't seem very demanding). Don't be confused, I still would much rather learn MMA and Jiu Jitsu techniques than go to a gym, but when I am not losing fat or being out of breath or sweating terribly, I can't concentrate on learning all MMA techniques. So I think I will have to give up my MMA dreams for a while, at least until I start my new job in the new city. And therefore I am right now looking at joining a gym. My goal is to be absolutely lean. I am talking about 10%-12% body fat. I will first be looking into losing a lot of fat, say get down to at least 15% body fat and then look at gaining some muscle. Then cut again to get to 10%-12% body fat. I don't want a lot of muscle. Not like The Rock. I would say somewhere between Chris Hemsworth and Brad Pitt, leaning more towards Chris Hemsworth. EDIT: I also think I should make it clear that my goal is not to be Chris Hemsworth jacked. My goal is 10%-12% body fat. Being muscular is secondary. NOTE: The reason I want to go down to 10%-12% body fat because it seems I am predisposed to store more fat on my face, so I may have to drop down to those fat levels to have a lean face, lose my double chin and chubby cheeks and get a good chiseled jawline. Even after losing a lot of fat on my body my face still remains the same bloated like before. So here are my queries- Is going to the gym a good way to get down to those body fat levels? If so, what type of drills should I be doing each of the 6 days at the gym? If not, what more should I do to along with going to gym 5-6 days a week to reach my goals? EDIT: I should add that I understand about a good diet, I make sure I avoid all junk food and have a good balanced diet. Low carbs, high protein and I make sure I have a calorie deficit. So my diet can be kept aside while discussing my goals.",3.636893012647732,4.511919066037739,4.144541778975743,90.76332106572676,71.95148247978436,7.001492846775867,25.455214596724034,7.010146845296331,0.8595754924320964,2825,83,619,24,52,891,290,742,0.058,0.838,0.104,0.9875,4,1,0,0,0,0,98,3,0,1,23,35,30,1,2,39,0,66,52,43,9,9,108,112,49,0,16,14,0,4,4,0,13,20,4,0,4,21,32,26,3,14,11,1,11,14,14,0,1,17,17,77,16,86,73,28,83,0,10,9,0,18,34,0,23,40,386,98,20,0.0,0.0,0.0,0.0,0.0,0.04490620881920643,0.0,0.0,0.0,0.0,0.0,0.146999198914251,0.0,0.0,0.0,0.031250638127169265,0.0,0.0,0.0,0.04557451898285601,0.0,0.0,0.0,0.04090925090474172,0.0,0.0,0.0,0.03533617647632219,0.0,0.05602687741953128,0.0,0.11731169293313155,0.0,0.04822641610151877,0.0,0.0,0.5614960287649028,0.0,0.0,0.0,0.0,0.0,0.0,0.04861377119787788,0.039585735548877184,0.0,0.0,0.0,0.0,0.0,0.0,0.0592737058830719,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04021509556622388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.030352516057473845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04412352984744148,0.0,0.0,0.039088877076270984,0.055568367865852855,0.0,0.0,0.0,0.12004665649905445,0.044083747036003214,0.13058501638753714,0.15417782846371791,0.0,0.10133000436086434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.030802334918220882,0.09710691173970888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09120550736350247,0.0,0.0,0.0,0.02525539322877091,0.0,0.0,0.04865918374445615,0.0,0.0,0.0,0.08980419634678237,0.0,0.0,0.0,0.30872167103342685,0.3598793418177573,0.05016476894638569,0.2344132524132441,0.0,0.08696652441220394,0.12269995132302185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07336089228980429,0.0,0.033781847557447536,0.03407468194891991,0.07088589198234553,0.13314943709715507,0.0,0.0,0.0,0.0,0.0,0.09644304177908672,0.0,0.0,0.06990094117851259,0.0,0.0,0.0,0.0,0.04386877331096653,0.0,0.04012569978009459,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.046196968588852166,0.0,0.0,0.0,0.0,0.029439631580300718,0.047248883158703854,0.0,0.0,0.0,0.07848978954479996,0.0,0.14617946218033892,0.0,0.0,0.036619789422808025,0.12550576176663972,0.09588113860410266,0.0,0.0,0.03801404005441203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06505366799969815,0.0,0.07339865147926215,0.038420022509631634,0.0,0.0,0.0,0.0,0.0,0.08662315112216201,0.0,0.0,0.036936489069566564,0.0,0.0,0.0,0.0,0.0,0.058891580374286885,0.0,0.0,0.0,0.0,0.0,0.0,0.051057144110748735,0.0,0.0,0.0,0.047840258663174304,0.11055521861002103,0.0,0.0,0.037917278011227726,0.05421031343555977,0.03647654575562205,0.03686193065693895,0.16788061460634646,0.0,0.0,0.0,0.05130656186380048,0.0,0.0,0.0,0.0,0.0,0.0,0.16322380341461415,0.0,0.0,0.059186386963630676 fitness,jdjdndheii8ri,2018/02/21,"Clean Bulking I am looking to put 1.5lbs of muscle per month. I used to be 200lbs at 15% body fat. A year of not working out, bad diet and depression lost most of my gains. At 190 lbs at 20-25% (I'm 6'2"") I did keto and cut back and I'm now 180lbs at 10% I want to hit 200lbs at 10% bf and I'm ready to dedicate next 2 years to that. Problem is figuring out macros. I'm used to keto and works well for cutting but know it is not the most efficient for putting in lean mass. I want to keep carbs at minimum since I notice big advantages on high healthy fat intake (sex drive/test is through the roof). I also plan to go 1 month on cycle and one off cycle on creatine. I'm thinking 40% protein, 20% carbs and 40% fat at a 200 caloric surplus from metabolic rate. That and low rep, high intensity workout. Any advice? ",1.0735745614035077,2.852708824561404,3.0003472222222243,92.5871875,80.6374269005848,6.3802631578947375,23.55299707602339,7.413659706084162,0.8644646198830412,623,22,143,9,16,209,110,171,0.086,0.799,0.115,0.4559,0,0,0,0,0,0,29,0,0,0,6,4,9,2,0,4,0,6,6,4,2,0,24,22,10,0,3,3,0,0,0,1,0,3,0,1,0,3,10,4,1,3,1,0,3,2,7,1,1,2,1,8,2,29,18,2,29,0,3,1,1,1,19,0,2,7,68,11,2,0.0,0.0,0.0,0.0,0.0,0.16871108104478064,0.0,0.0,0.0,0.0,0.0,0.13806773280164372,0.0,0.0,0.0,0.1174075719239738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13275679889413602,0.14415511051410226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1917746596055669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14870275062429547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09812068247261636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3648273253813259,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15345879728193193,0.0,0.0,0.09488364317262513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14498208664111245,0.0,0.18846731046435145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2756143475493979,0.0,0.0,0.0,0.0,0.0,0.1836146886544779,0.0,0.0,0.0,0.1965625858666364,0.0,0.0,0.11699176095456153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1652022427441435,0.0,0.34712084215328154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1428174401958518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11062682032881876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2982274482819436,0.0,0.0,0.203666281878999,0.0,0.0,0.0,0.15523262365987758,0.0,0.0,0.0,0.0,0.0,0.0,0.2513817663354339,0.0,0.0,0.0,0.0,0.0,0.2223612188677589 fitness,W01fTamer,2018/02/21,"Trouble overcoming plateau I've been trying to burn fat. I've been eating in caloric deficit while doing lifting 4-5 times a week (and some cardio intermingled). So far I've met some success (went from 245 to 225 in 2 months), while also being able to increase my PBs in squats, deadlifts, soldier press, and bench press. However, I recently plateaued. I'm not losing any more weight, and I've found it harder to reach new PBs. Should I change my caloric intake? My macro balance? My workout routine? Any recommendations will be much appreciated. (please note that I'm trying to burn fat, not necessarily lose weight. If I stay at 225 but notice my muscle mass increasing, that's a good thing to me).",4.514706293706297,6.707638484615388,4.812937062937063,81.60569930069931,71.84615384615384,7.18881118881119,28.74125874125874,8.00094639256281,1.9461538461538463,553,22,101,8,11,174,90,130,0.029,0.853,0.118,0.8447,1,0,0,0,0,0,26,0,0,0,3,2,5,0,0,2,0,7,6,2,0,0,11,12,9,0,2,4,0,4,0,0,2,3,0,0,0,4,3,5,0,1,1,0,3,2,3,0,0,5,4,9,2,11,3,6,17,0,2,0,0,1,6,0,3,7,48,13,1,0.1845868726096791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14761405533656013,0.0,0.0,0.0,0.2510508062563088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1952684358751761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18887845284296725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20238997831095465,0.0,0.0,0.0,0.0,0.0,0.15482271108014556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4130109899136031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1473354806555583,0.0,0.13569259020588745,0.0,0.0,0.17827515180003548,0.0,0.0,0.0,0.0,0.21015337789967375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20262095572790947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18225726797582115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19674504613702107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12263131613216086,0.0,0.0,0.0,0.10763408982701198,0.0,0.0,0.0,0.0,0.2506447398028616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14806445509896754,0.4495541656911614,0.0,0.1711138802059147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,grchu,2018/02/21,"5/3/1 BBB 2-days a week or smoething else? Hi guys, So I've recently got back to lifting after a 6 months break, where I was running 5/3/1 BBB 4 times a week with really good results, but now I don't have that much time so I've scheduled 2 days (wednesdays and saturdays). My current routine is: **Wednesday:** - Deadlift 5/3/1 - OHP 5/3/1 - Bench Press 5x10 - Squat 5x10 - Some biceps/triceps/abs accesories **Saturday:** - Squat 5/3/1 - Bench 5/3/1 - Deadlift 5x10 - OHP 5x10 - Rows/Pull ups/Abs Is there any other program that would benefit my lifts more training only 2 days a week? Or maybe I should add some more accesories? I'm currently on a slight bulk trying to gain back what I've lost on that 6 months break, so I would like to maximize my gainz without scheduling another day of the week.",1.433724489795921,4.0879932653061255,1.9701785714285731,91.84669642857143,95.93877551020408,5.4431972789115655,23.131802721088434,6.996647511020387,1.222433333333333,618,25,116,11,24,189,96,147,0.022,0.87,0.109,0.9178,2,0,0,0,0,0,49,0,0,0,2,8,4,0,0,6,0,8,0,0,1,0,13,11,7,0,3,4,0,1,1,0,3,0,0,0,1,5,3,0,0,0,0,0,1,2,1,0,0,3,1,7,3,9,5,5,30,0,1,0,0,2,3,0,4,25,52,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11308967694164775,0.17438001029198066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2557488116433741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42899887177811297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1389222792447215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13948451821666866,0.1330052715348975,0.0,0.0,0.16466310818725485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08124576137880825,0.0,0.0,0.0,0.0,0.0,0.1815360534691598,0.0,0.0,0.0,0.0,0.0,0.16707066423000094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26547808641360643,0.0,0.12224960691098025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12647861499062402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10653601411751122,0.0,0.16420115006211006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1939416905758564,0.0,0.0,0.0,0.0,0.11290675809457458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5335831943622786,0.0,0.0,0.0,0.0,0.0,0.0,0.16030722910014042,0.0,0.0,0.0,0.0,0.23626944348758844,0.0,0.0,0.0 fitness,woodhenderson,2018/02/21,Vibrations in my arms while doing push ups? I can’t afford and equipment so I usually do about 200 push-ups a day but today I started doing them and I felt my muscles vibrate in a spasm like manner why is this? ,0.7395454545454571,3.0200793181818213,3.1283636363636376,88.30754545454548,85.36363636363637,5.3381818181818215,22.43636363636364,6.742157984588678,0.7920418181818181,166,6,33,2,5,57,34,44,0.0,0.907,0.093,0.5588,1,0,0,0,0,0,3,0,0,1,0,3,1,0,0,2,0,5,1,1,0,0,4,7,5,0,0,1,0,1,1,0,0,0,0,0,0,1,2,0,0,1,0,0,1,1,0,0,0,1,1,7,1,4,6,0,9,0,0,0,0,1,3,0,0,6,24,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2883238974469313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4292584006752172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21841637461365912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31643925112245097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4237711622710145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4923856945683215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4034121627720208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,iwaku,2018/02/21,"16 year old boy asking for help. Hey guys, it’s my first time in this subreddit. I recently just found it and I thought i’d ask for help. Ever since I was young i’ve already been a bit overweight. I’m 5 Feet 9 Inches tall and I weigh somewhere between 200-220. My ultimate goal was to always get fit. Not exactly the six pack raging muscles kinda fit but just the regular type of fit where I don’t have trouble getting clothes without having them altered. My problems are: 1. I eat a lot of rice (i’m trying to cut it down as of now) 2. I can’t go to the gym because there’s no gym near me neither can I run outside cause it’s dangerous in the streets here in my place. 3. I always get burnt out after school. These are some of the reasons that I feel like what’s hindering me. I know that it’s gonna be hard but I hope you guys can help me. I feel like this could be my first step in gaining confidence. Thanks guys.",-0.011273291925466113,2.146676479591836,2.0018456078083418,95.88849600709852,87.77551020408163,5.041348713398404,21.787045252883765,6.498293943080001,0.3407021295474713,714,26,163,8,23,237,129,196,0.109,0.7140000000000001,0.17800000000000002,0.9337,0,0,0,0,0,0,21,0,1,1,4,7,9,3,0,7,0,14,4,1,2,2,24,30,5,0,3,6,0,3,2,0,1,1,0,0,4,11,3,3,0,6,2,0,3,6,5,0,3,5,3,23,4,20,21,4,28,0,0,0,0,12,15,0,4,12,94,34,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15660801836243302,0.0,0.23617123787837496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26534491623147377,0.0,0.0,0.0,0.0,0.08651077769270664,0.0,0.0,0.0,0.0,0.0,0.1549356975174009,0.0,0.0,0.0,0.0,0.0,0.0,0.145786995286822,0.0,0.0,0.0,0.0,0.0,0.11330851088115527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14521566742464134,0.0,0.0,0.0,0.0,0.0,0.0,0.1283712971749498,0.0,0.0,0.0,0.0,0.0,0.0,0.14351415546120766,0.20276987496820287,0.0,0.0,0.0,0.2414276369308397,0.0,0.15560375118552489,0.0,0.0,0.22243601838546226,0.0,0.080654227706522,0.0,0.0,0.0,0.0,0.4215579496752718,0.0,0.0,0.12712900973262234,0.0,0.0,0.0,0.0,0.0,0.28537024420328244,0.0,0.0,0.1409547744807017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07799341351101009,0.0,0.0,0.0,0.0,0.0,0.0,0.13866614067840846,0.0,0.0,0.0,0.0,0.0,0.0,0.12065204952672125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14891714355029267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14827218835489694,0.0,0.0,0.0,0.0,0.0,0.0,0.1357946048493173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1459134549499759,0.14012509322121994,0.0,0.0,0.0,0.0,0.0,0.0,0.14362673672930734,0.0,0.0,0.0,0.0,0.0,0.1173945191956192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13065733879179015,0.0,0.0,0.0,0.0,0.0,0.1126655837672402,0.08275245776641442,0.0,0.0,0.0,0.0,0.0963517612228878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13680211991935415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09138935812368176 fitness,middleweight,2018/02/21,"Evidence based Youtubers similar to Jeff Nippard? Can people point me in the direction of other evidence based fitness Youtubers such as Jeff Nippard. Really enjoy his content. Thanks",6.881896551724139,10.936721241379313,6.768534482758625,59.44866379310349,77.9655172413793,9.796551724137933,41.73275862068965,9.516144504307137,6.454441379310348,152,10,15,5,4,48,24,29,0.0,0.754,0.246,0.8173,0,0,0,0,0,0,3,0,0,0,0,1,2,0,0,1,0,1,0,0,0,0,0,2,1,0,0,0,0,0,0,0,0,0,0,0,0,1,0,0,0,0,0,0,0,0,0,0,0,0,0,2,2,4,2,0,3,0,0,0,0,1,3,0,0,0,10,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4273050137893466,0.0,0.0,0.0,0.5826575117389822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39485470211597296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5674596139123297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,boscosinconvenience,2018/02/21,"Looking Specifically to Stress my Bones. Dear fitness, I am a very skinny, 20 year old male. A huge factor comes into my bones themselves - they are very fragile and small, and I'm certain this was due to my diet from a young age (very little protein, vegan diet). From now on, I am committed to getting bigger. I've done external research on this topic and have internalized the importance of a healthy diet, and I know that this is the one of the biggest factors on which I should focus on right now. I'm about to start working out. I've never lifted weights in my life before. However, I'm having a hard time getting a satisfying answer to this burning question I've had for a while, so I'm asking you guys: which exercises will put the most stress on my bones? I just want to stress my bones as much as possible (in a healthy manner, obviously) while solidifying my diet so that my body can get stronger from the inside out. I am tired of this ""young"" look that my body has, and I want to improve. Please, if possible, give me some suggestions. Thank you for your time. ",6.257820512820516,6.2377896538461535,6.884423076923079,76.57724358974362,65.92307692307692,9.625641025641023,32.717948717948715,9.2995712137729,2.80553717948718,840,32,160,14,12,277,119,208,0.062,0.775,0.163,0.9495,1,0,0,0,0,0,32,0,3,1,1,6,6,0,3,13,0,14,15,7,0,4,23,31,12,0,4,2,0,3,0,0,2,3,0,0,2,10,9,6,0,3,1,0,2,1,3,0,1,3,5,21,3,28,26,3,33,0,0,2,0,10,17,0,4,14,104,31,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1250685487046676,0.0,0.0,0.0,0.0,0.0,0.0,0.11383902711535447,0.0,0.0,0.0,0.0,0.2972043267216023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11524175066926776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13690591351588222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20968745430830826,0.12833633413777126,0.0,0.0,0.0,0.0,0.0,0.13246567702546586,0.0,0.0,0.11984281418567225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07352334595199618,0.0,0.0,0.0,0.0,0.0,0.09449451389116714,0.0,0.1340851793127848,0.0,0.0,0.2246871590620413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09834550752646062,0.0,0.1031812871041854,0.0,0.0,0.0,0.0,0.0,0.0,0.14038219601563692,0.0,0.0906544629462238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14685297624816934,0.0,0.30163926400755203,0.0,0.0,0.0,0.0,0.0,0.13448833176837366,0.14986698223181796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11424949709014184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09469191975081516,0.0,0.0,0.0,0.4597420968526236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12316892271678627,0.0,0.0,0.0,0.0,0.0,0.0,0.15601926641867386,0.15376326729902434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33115364193993024,0.1578167321642918,0.0,0.0,0.16291100537785144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09739523038063708,0.0,0.0,0.0,0.0,0.0,0.08615152345793647 fitness,YBSYBS,2018/02/21,"Looking for my next fitness tracker I've had my Fitbit (Charge HR) for a while now, and it's starting to fall apart ( And I already had it replaced once) so now I'm beginning to look for my next fitness tracker. The main things I want to track: 1. My calories throughout the day, I know it can't be too acurate but It helps me know if I need to get more food in on days where I have been burning a lot. 2. My heart rate 3. Running, I'm not some marathon runner who needs the most accurate readings but it would be nice to know my running pace and so on. (Right now I use Strava for my runs so, if it adds to much to the overall cost, I could just keep using the app.) Anyone have any recommendations? Thanks anyways!",1.4227413127413122,3.3306543243243247,2.7247490347490357,94.35635135135138,80.08108108108108,5.039382239382238,24.760617760617762,5.773587663045528,0.4074752895752893,552,21,123,3,14,178,95,148,0.0,0.892,0.108,0.9259,0,0,0,0,0,0,21,0,0,0,0,10,2,0,0,7,0,10,2,1,2,0,24,27,11,0,7,6,0,0,0,0,1,0,0,0,0,8,4,1,1,3,3,1,5,2,0,0,0,3,2,15,2,14,20,6,23,0,0,2,0,2,8,0,5,10,79,23,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19863240013305672,0.0,0.0,0.0,0.0,0.12240489324442505,0.0,0.0,0.0,0.0,0.12585886989335365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14371385135427614,0.0,0.0,0.2321677916237825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21765443984560265,0.0,0.0,0.0,0.0940415879721939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21329863754306133,0.12064894489517353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15999059848436534,0.0,0.0,0.2967667763551395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3023061723676723,0.0,0.0,0.15302796388753667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13231932823393416,0.2669326488196795,0.0,0.0,0.3828600829495632,0.0,0.0,0.0,0.0,0.0,0.19169212211588185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18004682893835364,0.0,0.0,0.0,0.0,0.0,0.0,0.15371741003995454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12740359499632745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16571808436493662,0.0,0.0,0.11958275206059628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3109211643789614,0.0,0.0,0.10616755411239948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12786549926188426,0.0,0.0,0.0 fitness,Vodka_is_H2O,2018/02/21,"Most polite way to ask to work out alone? Hello, long time lurker here. First post on this thread. **TLDR**; I'm afraid of hurting my friends feelings by asking to work out alone. Asking suggestions. I've been roommates with my good friend for about 5 months now. I've let him work out with as he's pretty new to lifting. Granted, I love him to death and he's really enjoying the lifestyle I've shown him when it comes to lifting. But there's one thing that I've noticed as time has gone by when it comes to *MY OWN* progression ... it's halted. * My work ethic has become less enthusiastic when going to the gym, as I feel like I've got to cater to a beginner's needs. Lifts become more subtle, less oomf, less time of me being in the zone and really tuning into myself. * My rest time between sets has increased. Previously I use to be insane with dropsets, super sets, etc with very minimal rest-time in order to really sweat. * I've noticed my weight has shifted south, and i'm losing weight--something terrible for an ectomorph. * I'm a huge music fanatic; listening to a good playlist in the gym while crushing weights is seriously the biggest endorphin rush. Having a partner makes me feel like i'm being rude if i tune him out. Take in mind that this is seriously one of my best friends. We do everything together, but i feel like having a gym partner right now is really bringing me down, and creating a parasitic relationship where only one individual is getting positive results. How do I bring this out in a polite manner in order to preserve a friendship all while going back into my normal gym routine and bettering myself as previously done?",3.423333333333337,5.865523095541402,4.7639745222929974,79.54954989384291,76.00636942675159,7.626157112526539,26.708704883227178,8.548686976883017,2.239835583864118,1308,51,231,27,30,433,168,314,0.061,0.79,0.149,0.98,0,2,1,0,0,0,47,1,0,0,10,11,20,1,1,14,0,18,4,1,4,1,36,44,18,1,3,3,0,6,3,5,0,0,1,0,2,9,19,2,1,4,4,0,9,0,7,0,4,4,7,24,13,46,36,11,52,0,2,0,1,20,20,0,2,20,145,33,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19901839856391165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26946358270940474,0.0,0.0,0.07387906628585048,0.0,0.0,0.2122241202492834,0.0,0.0,0.100829318482732,0.08497435053943572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16552765308659306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09832250215894807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10715383897226853,0.0,0.0,0.0,0.0,0.08634989738504467,0.0,0.0,0.0,0.19432236375870413,0.20591725573820885,0.0,0.0,0.0,0.08172502031996456,0.0,0.0,0.22269193237339008,0.0,0.05019747905567089,0.0,0.10920818315584603,0.1611735499525815,0.07684340903836852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10285489898077324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0982476140448066,0.0,0.14081850746706776,0.0,0.0,0.08502717456255605,0.0,0.10748818269198636,0.0,0.0,0.08671533728561429,0.0,0.06413369201912902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09701272383924588,0.0,0.07668959639562689,0.0,0.0,0.07124159819782347,0.0,0.09279400574852682,0.0,0.0,0.09413733381007204,0.0,0.2187738847505587,0.0,0.0,0.1953175008992072,0.07307265219018627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0920174295690902,0.09774720935192233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2462034900023146,0.0,0.0,0.10315323275857162,0.0,0.08205121412086444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07396655437501047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07223969125324031,0.0,0.0,0.0,0.0,0.0,0.06383083082089333,0.0,0.0,0.0,0.2240984960449932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08298168381361506,0.0,0.07927550105619334,0.0,0.07626329191456828,0.0,0.3509961827059135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2797875563866136,0.0,0.0,0.0,0.0,0.0,0.0 fitness,rudyl313,2018/02/21,"What to do about a lagging lift Let's say my target is to have a 220lb squat, 175lb bench, 300lb deadlift, etc (other lifts omitted for brevity) and those are pretty much the proportions I want to maintain as I increase beyond that. However, I end up reaching my targets on squat and bench long before I ever reach my deadlift goal. Should I hold my weights constant for squat and bench until the deadlift catches up? What if it takes a really long time? Am I wasting time not advancing in squat and bench?",5.897878787878788,6.222393686868688,5.982373737373737,81.5602272727273,66.67676767676768,8.216161616161617,33.671717171717184,7.793537801064563,2.415517171717172,401,17,75,4,6,127,68,99,0.051,0.84,0.109,0.5329999999999999,1,0,0,0,0,0,11,0,0,0,2,3,0,0,0,5,0,7,1,0,0,1,10,9,7,0,3,2,0,1,0,0,1,0,1,0,0,6,4,1,1,0,0,0,3,1,0,0,0,0,2,10,0,13,7,3,16,0,0,0,0,1,5,0,1,8,50,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21760714962347572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2763529691477549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2265006203307145,0.0,0.2852062281006609,0.0,0.23132216540704925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2615009568519577,0.0,0.0,0.0,0.0,0.4526254957476431,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18799076303965245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2601690537083071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16382700191206306,0.0,0.0,0.0,0.0,0.0,0.0,0.20336653131002014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19227691755239024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2982361033120075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15083600993165472,0.0,0.0,0.3114098953660808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Spader623,2018/02/21,"I don't think I can do the beginner routine on here and I'm not sure what to do instead I've tried to do stuff like deadlift with JUST the bar but had issues. I could do it. Sorta. It wasn't great though which obviously is pretty bad. Issue is, the deadlift is one of the key parts of the most beginner routines on here. If I can't even do that what can I do? I don't see anything that's easier and I'm not sure what to do if I can't do the easiest one. Any advice? ",-0.46384415584415706,1.3150639142857194,2.4051082251082256,94.82064935064938,86.04761904761904,5.7229437229437226,19.069264069264072,6.980632752743323,0.10595238095238058,361,10,89,5,11,127,57,105,0.15,0.758,0.091,-0.7452,0,0,0,0,0,0,9,0,0,0,0,6,5,0,0,6,0,20,1,0,0,3,16,24,6,0,3,6,0,0,1,0,0,0,0,0,0,9,3,1,0,1,1,0,0,7,1,0,2,2,1,7,4,8,21,2,4,0,0,1,0,0,2,0,4,3,67,16,0,0.0,0.0,0.0,0.0,0.0,0.21295109034343607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14819459576072164,0.0,0.0,0.0,0.0,0.0,0.0,0.1793314349650668,0.0,0.0,0.0,0.0,0.0,0.18195596739972572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17399317578044127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14393558394404518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2402600384283846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.454908400213527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10646579856282602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2953394987713909,0.0,0.0,0.0,0.0,0.23598854905700725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22170526207374905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1736558104276817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24946882683682656,0.0,0.0,0.4107782635295425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1396357717842871,0.2141074938985852,0.0,0.0,0.0,0.0,0.0,0.0,0.14795489585767027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,NC_Pitts,2018/02/21,"A little guidance please, currently deployed infantry soldier, need help with circuit training As the title suggests I want to just get a general feedback and or consensus on what to do, I do some form of cardio every morning M W F is 3-5 mile run at 7:30 pace not to hard or anything. T Th is sprints 60-120s Now later on in the day I like to try and do some form of calisthenics/circuit training but I seriously have no idea how to correctly make a plan. I’m not against weights just I don’t know how to implement them. I have an outside “box” with a rope, dip bars, monkey bar/pull up bar and a long area to run aswell as a regular gym. How should I implement my circuits and what workouts should I include to get the best overall fitness gain? I don’t care about gaining mass or looking good. I just wanna feel completely in tune with my body and feel my absolute healthiest. 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Hello All, I was hoping that the FAQ, Sidebar items, and search function would help answer my questions and although I found some tremendously helpful information, I’d still like to get some feedback and answers to my particular situation and goal. Stats first: Male, 28 yrs. old 6’ 2’’ 234 lbs I used to play high school / college football so my exercise consisted of weight lifting in the gym, plyometrics, and 100 yard sprints. At my heaviest, I weighed 260 lbs. while playing. Shortly after I stopped playing, I weighed 280 lbs. Gave Keto a shot, loved it, and dropped down to 208 lbs where I remained for about two years. Over the past two years, I picked up running and hiking as hobbies. Since then I’ve climbed 7 out of the top 10 tallest peaks in the lower 48 states. I certainly have a knack for hiking mountains and have a goal to hike Mt. Kilimanjaro in early 2019 and Mt. Denali in 2020. I’ve also ran (no walking) in 4 half marathons in 2017. My most recent half marathon time was 1:58:30 on a dirt trail so although I’m a bigger guy, I’m not necessarily the slowest. Depending on my running program, I run about 3-5 times per week and 4-8 miles per run. You can exchange an occasional run with 1-2 hikes per month. I could most likely knock out a half marathon tonight if I wanted to but running endurance is pretty much all that I have at the moment. I’m not happy with that. Here are my goals- I haven’t truly weight lifted in probably 2-3 years. I’ve only hiked and ran. I really need to get back into the gym and weight lifting as I’ve always enjoyed it but I’m having trouble determining what I should prioritize. With regards to diet, I’m using MyFitnessPal to maintain a 1,600 net calories diet. I’d like to potentially transition back to a Keto or low-carb diet as I love the food and I felt pretty good on keto. Dropping that much weight was pretty easy on Keto. I’d also like to maintain my running and hiking to some extent. I don’t want to completely stop running as I’d like to compete in a few more half marathons this year. I’d also like to hike a few more mountains as training for Kilimanjaro. The hiking is really just endurance and leg strength. I feel like I have a pretty good foundation for getting in shape but have little to no muscle or strength. In the gym, I’d have two goals: Functional strength and strengthening my core/losing the gut. Looking great naked and benching 315 is nice but functional strength for accomplishing my outdoor goals and losing the bulging gut will be the primary motivation to keep me in the gym. In addition to having two right elbow surgeries, my bench press / arms / upper body strength has always been disproportionally weaker than my lower body. I’ve always been pretty good at lower body- squat, leg press, etc. When I’ve improved my flexibility and strengthen my core in the past, my athletic speed improved drastically. My goal weight can vary but I’m thinking 185-190 is a good starting point with the option to raise the number once I start putting on more muscle. Overall, I’d like to increase functional strength, athletic ability for my hobbies, and lose body fat. I’m not necessarily focused on having big biceps or benching a particular number. I see a number of different weight lifting programs but none of them really seem to fit what I’m trying to accomplish. I’d like to build muscle, lose body fat, keep running 2-3 times per week, etc. If I drop running for 6 months in order to focus on the gym, that’ll be a huge setback to my cardio and running progress. I’m willing to dedicate more time than normal towards these goals but I’m not sure what is a good starting point. Where do I need to start in order to be able to run 2-3 times per week, lift 3-4 days per week, drop down to 190, and maintain a healthy low-carb / keto diet? What’s a realistic ramp up period to reach those goals without taking a break from my current cardio routine? I'll be glad to answer any questions or provide additional information. Thanks in advance! 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Looking for advice. Hey guys, Im wondering what can I do to make jumping rope indoors the best experience possible (yes theres more than enough roof height, noise is not an issue) so I have a question: Is jumping on ceramic floor good or bad? Do I have to get a mat? Is it safe? Id love to hear on what type of surfaces do you jump on, and since how long have you been dling it, since I really want to avoid any serious injuries in the future. Thanks!",1.9092708333333304,3.903568885416668,3.442916666666669,89.37708333333337,78.89583333333334,6.7666666666666675,25.25,7.793537801064563,1.3524249999999998,367,14,78,6,9,121,70,96,0.069,0.741,0.19,0.9285,0,1,0,0,0,0,14,0,2,0,1,3,8,0,1,5,1,11,1,0,2,0,10,19,4,0,1,2,0,0,0,0,0,0,1,0,1,4,1,0,2,2,0,0,4,1,3,0,0,1,2,6,5,11,18,3,13,0,0,1,1,7,7,0,3,2,46,10,1,0.0,0.0,0.0,0.0,0.0,0.21066234197792705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1466018350085808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18000034734486195,0.0,0.0,0.0,0.0,0.22623797528868064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22275183267464008,0.0,0.0,0.0,0.0,0.0,0.0,0.2108786676284744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11263168488137565,0.0,0.0,0.1808183282405396,0.0,0.0,0.0,0.21345815525606093,0.0,0.0,0.0,0.0,0.0,0.0,0.2429743982417057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2328634611501865,0.2250095757196192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19078157134270726,0.18103295721611026,0.0,0.0,0.0,0.19456942315178136,0.0,0.14390136567947207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2430341288916293,0.0,0.0,0.0,0.0,0.0,0.0,0.2414990077380328,0.0,0.0,0.0,0.13810610823643982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35666011077203563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19847715739185134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12715470630876471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2337873816769024,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,techsavvynerd91,2018/02/21,"What vitamins should every adult take on a daily basis? So I want to take vitamins, but I don't know which ones specifically. Which vitamins should I take on a daily basis? What brands make good vitamins? Should I talk to my doctor before I do this?",2.7006250000000023,5.249076145833332,4.379000000000001,80.76600000000002,79.20833333333334,8.006666666666666,20.016666666666666,8.841846274778883,1.6442866666666665,197,5,36,5,5,66,29,48,0.0,0.862,0.138,0.7275,0,0,0,0,0,0,6,0,0,0,0,1,1,0,0,2,0,5,5,0,1,0,7,11,2,0,4,1,0,0,0,0,3,5,0,0,1,5,0,0,0,1,0,0,0,1,0,0,1,0,0,6,1,4,8,0,2,0,0,0,0,2,2,0,0,0,25,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2629316455212914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3162690656594537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2603412767822011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2591700097873352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1698153508971978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2062562944501228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20938273736428129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6969764515819611,0.2483581544520743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18225302047206865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ReclusiarchCain,2018/02/21,Weekly Workout Routine Questions Hey quick rundown I’m a 22 year old male and I’m a 186 pounds. I’ve recently started to going to the gym 4-5 a week for the last month and I’m looking to actually make improvements to my overall physique and strength not just maintain my weight like I had through college. I used to be run cross country but I don’t really possess a great deal of knowledge on how to make gains in other areas. I was hoping someone here might point me towards a kinda mid stage workout routine. Any advice or links would be appreciated.,2.7102335279399483,5.1642764036697315,3.971793160967472,84.23598832360302,78.54128440366972,5.798498748957464,31.01000834028357,6.980632752743323,1.9762036697247711,444,23,81,5,11,145,83,109,0.0,0.792,0.208,0.9713,0,0,0,0,0,0,6,0,0,0,2,4,4,0,0,7,0,7,1,0,4,0,18,17,6,0,2,4,0,1,1,0,2,0,0,0,1,1,3,1,0,3,3,0,3,2,0,0,0,2,2,7,4,12,11,0,19,0,0,1,0,4,6,0,5,10,44,8,1,0.0,0.0,0.20488208814640368,0.0,0.0,0.2051618855310146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14277401746449106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2164504712013164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11932010690115084,0.0,0.0,0.23147194232358986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2085289170514853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17113825212809067,0.0,0.0,0.0,0.0,0.0,0.10257155266257524,0.0,0.0,0.0,0.1763061328237026,0.0,0.0,0.0,0.0,0.0,0.28028811638657203,0.0,0.0,0.0,0.0,0.0,0.0,0.2227250478994189,0.0,0.0,0.1675810470553089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22030846978648946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.198471748909458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2351933967704361,0.0,0.0,0.0,0.13450011664689074,0.0,0.2073014841023352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1778909728486448,0.0,0.0,0.0,0.14860454198282685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1813304295951565,0.0,0.0,0.0,0.0,0.3368203817132989,0.2556640038753576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14914331070301062,0.0,0.0,0.13520169110817087 fitness,ballestlavie23,2018/02/21,"Is ICE actually effective? I’m reading over this for the first time and 5x5 squats 3x a week is already raising my brows.... I’m not a novice in the gym but am looking for a new routine to follow for cutting szn as I am bored with mine. I’ve been following Arnold’s workout routine that be listed in his Encyclopedia Of Bodybuilding. Any suggestions for a routine and thoughts and experience with ICE?",4.621861471861474,6.405799779220778,5.659155844155843,77.34682900432901,70.6883116883117,8.769696969696971,34.91125541125541,9.2995712137729,3.3877463203463214,321,17,59,7,6,106,57,77,0.066,0.905,0.029,-0.4039,0,0,0,0,0,0,8,0,0,0,2,0,2,1,0,6,0,6,0,0,1,0,9,12,5,0,0,2,0,0,0,0,0,0,0,0,0,2,5,0,0,2,3,0,2,1,2,0,1,2,1,4,0,12,9,0,9,0,0,1,0,2,3,0,0,4,36,6,1,0.0,0.0,0.3334415321618752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3770649739405606,0.0,0.0,0.0,0.0,0.23236187978642414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33423977001475336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29064254365693243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2869347320213867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33000769851481315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.341783882268171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2712648167789031,0.19924301231497712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27408424318082925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheOmega3368,2018/02/21,"I need help with Chin Ups! I've been training for a while to get ready for the initial strength test for the Marines. I'm required to simply run 1.5 miles in 13:30 or less, do 44 crunches, and 34 push ups- and finally chin ups. I've struggled with chin ups / pull ups since I was a child and I still have trouble with them now as a young adult. I'm capable of doing one good one, and I don't know what my issue is, whether I don't have strength where it counts or my form and technique are inhibiting my ability to do them. Now here's the catch- I have until Monday to be able to do three good ones or it's no Marines for me. I need your help, advice, anything. I want to be a Marine and I need to pass this test. I'll upload pics / videos upon request. Thanks.",1.1969151138716363,2.989897180124224,2.374881987577641,97.15308902691515,80.30434782608697,5.2871221532091095,21.91345755693581,6.079149491110277,0.047563643892340135,590,18,138,4,15,188,96,161,0.054000000000000006,0.765,0.182,0.9628,0,0,0,0,0,0,22,0,1,2,3,6,7,0,1,7,0,15,0,0,0,0,19,24,13,0,4,4,0,0,0,0,0,0,0,0,2,4,9,0,1,1,1,0,5,3,2,0,4,2,0,16,5,24,20,2,22,0,0,0,0,8,9,0,3,8,89,20,3,0.20943206888501065,0.0,0.0,0.0,0.0,0.20465459383875506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1723447479236075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2294225945048766,0.0,0.0,0.0,0.0,0.0,0.0,0.10941961200254666,0.0,0.0,0.3513233658870809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2807558022701591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21859266775622505,0.0,0.0,0.0,0.0,0.11509838793742765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4658736761223789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42574977006308296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17324437159296455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16725272074600162,0.0,0.0,0.2189438709759021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19281691094346629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12352846042617842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,shawiwowie,2018/02/22,"I want to last longer.... on the court Hi there! I'm not sure if this is the right place to ask, but it is fitness after all that I'm after. I love basketball. Ever since I was a kid. Played YMCA growing up and on the streets. Eventually played organized ball in college in various IM leagues and whatnot. One issue that has plagued me has always been my ability to run up and down the court (should've been solved by now eh?). I will admit to leading a pretty sedentary lifestyle for the last few years (thanks Med school) which hasn't helped but now I'm motivated to get back on the court and play close to how I used to. What I've done so far: evening walks with my wife and playing pick up bball at my university. I know I'm not running as much as I should, but even when I ran back in college I never noticed an significant improvement in my stamina. How can I improve my playing stamina? I've considered couch25k or HIIT. Would either of these offer an advantage for basketball stamina that's explosive yet sustained? Any help would be great!",3.5145516847515696,5.334017194174759,4.315494003426615,85.7054911479155,73.66019417475728,7.371330668189606,29.107938320959448,8.124751697461798,1.9725268989149047,826,35,164,13,17,265,132,206,0.014,0.685,0.3,0.9966,0,0,0,0,0,0,26,0,0,0,3,13,10,0,0,10,0,15,1,0,6,4,31,28,16,0,5,8,1,0,0,0,4,0,0,0,1,8,7,0,0,3,6,0,6,4,0,0,1,5,0,16,10,28,18,5,37,0,0,0,1,9,18,0,2,13,109,24,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1487941056251606,0.0,0.0,0.12160499112941367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1671742920413445,0.0,0.0,0.2750059316846207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18299683977573009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2362202929043889,0.16175460248825954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0934270368449953,0.0,0.0,0.0,0.0,0.19715172265127964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2397210354075271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1931582856781809,0.1866435536623118,0.0,0.0,0.0,0.0,0.09827581302682137,0.29152735212645736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16139370271212924,0.0,0.0,0.0,0.0,0.0,0.19863076459227375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13145463640907504,0.0,0.13791843594738346,0.0,0.0,0.0,0.0,0.0,0.20358986323441808,0.0,0.0,0.12117431456896463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1868307745985046,0.0,0.0,0.0,0.0,0.1819261106616436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15271288417382356,0.0,0.0,0.0,0.18097726063072406,0.0,0.0,0.0,0.0,0.0,0.14792328351180084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16853747883398093,0.0,0.0,0.0,0.0,0.16463513545116695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1544446648907666,0.0,0.0,0.105473761169739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2540598254099237,0.0,0.0,0.11515540950565388 fitness,mrh1985,2018/02/22,"Dumbbell Press with no spotter Once the weight starts getting high, makes it really hard to load/unload the weights before/after sets. How do you guys get around that when rolling solo?",5.47909090909091,8.236038727272732,3.718181818181818,87.99727272727274,70.81818181818181,5.612121212121212,26.15151515151515,6.42735559955562,1.0384424242424246,150,5,25,1,3,42,32,33,0.16899999999999998,0.831,0.0,-0.5709,0,0,0,0,0,0,5,0,1,0,0,3,0,0,0,2,0,1,2,0,2,0,4,5,2,0,0,0,0,4,0,0,0,0,0,0,1,2,2,2,0,0,0,0,0,1,0,0,0,0,4,1,0,3,5,0,5,0,0,0,0,2,2,0,0,2,12,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2449662320812652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2875376739114892,0.0,0.0,0.0,0.0,0.0,0.0,0.2724688949846048,0.0,0.0,0.2465049051667776,0.0,0.0,0.0,0.0,0.0,0.0,0.29074003742228444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18368305510008384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29305495626389905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17628569241904626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19477198409302246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6701838938640806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,botchedcircumcisions,2018/02/22,"Quitting mid-workout Last night I forced myself to go to the gym and I really wasn't feeling like lifting that day. It was my push day (coolcicadas PPL) so I went and did flat bench press, triceps pushdowns, and some tricep extensions and I just got bored and went home. I completely ignored OHPs, incline bench, and front dumbbell raises. Should I redo my push day next time I go to the gym or just continue with pull? ",3.0576250000000016,5.568351512500001,3.6500000000000017,86.70500000000001,77.625,6.5,26.25,7.6454224807358475,1.6206250000000009,331,13,61,5,8,104,56,80,0.172,0.828,0.0,-0.8889,0,0,0,0,0,0,11,0,0,0,1,5,3,0,0,2,0,4,2,2,0,0,14,10,8,0,1,3,0,2,1,0,1,0,0,1,0,2,7,0,1,1,2,0,8,1,2,0,0,6,2,10,1,4,3,1,16,0,0,0,0,0,0,0,2,9,33,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2559529362679617,0.0,0.0,0.0,0.0,0.0,0.4723074814783568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12343332715274,0.1743978510916693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27747561605354537,0.0,0.19524335673772708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2448701221293391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19898864144879055,0.0,0.0,0.0,0.0,0.0,0.11926365766750008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2596221182272146,0.2290880787249995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2596493978323048,0.0,0.0,0.15638815491838018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14234708986509867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.45259941198897496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,alloowishus,2018/02/22,"I see people swinging kettle weights... To me this doesn't seem like an efficient exercise, isn't the momentum of the weight doing most of the work for you? I thought slow controlled movement was better?",5.486126126126127,7.703354729729736,5.165945945945946,79.99234234234235,69.27027027027026,8.176576576576577,33.954954954954964,8.841846274778883,3.1741603603603608,163,8,27,3,3,50,32,37,0.055,0.7859999999999999,0.159,0.6059,0,0,0,0,0,0,6,0,1,0,3,0,2,0,0,4,0,4,3,0,1,0,4,7,0,0,0,0,0,2,1,0,0,1,0,0,0,1,0,2,1,2,1,0,1,2,0,0,0,2,3,4,2,4,5,1,2,0,0,1,0,1,0,0,2,2,18,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26292480667690266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3334308915910029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14523864600422767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2061002873843212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2368980002756469,0.2706374927711497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.236011426546867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7240271360038566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2164273357388401,0.0,0.0,0.0,0.0,0.0,0.0 fitness,iamprobablylurking,2018/02/22,"M/21/5'10 245 to 184 lbs (progress pics inside) (xpost from r/loseit) # What you came for: Progress Pics [Before](https://imgur.com/a/sT8qg) [After](https://imgur.com/a/mgvbQ) # Who M 21 5'10 Before: 245 lbs BF% ? After: 184 lbs BF% 13-15% (I think) # What Before: I look awful. After: I look alright. # When I started cutting around June 2017 and am still going to this day. That's around a 9 month period. I did have an impromptu break around October-November 2017 due to college football season and the whole tailgating shebang. # Why I had a shitty breakup and the self loathing made me want to lose weight. I'm fine now; Now, I just want to look good. # How ## Exercise I was working out of state during Summer 2017 so I only had access to a hotel gym. But as Fall 2017 came around, I had access to my university gym (yay barbells). I workout 6-7 days a week and take a break whenever my body feels battered. It may seem like a lot but it works for me and I love being in the gym so that helps. 1st month: [Frankoman's Dumbbell only split](https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html) 2nd-5th month: [Coolcicada's PPL (Deadlift variant)](https://forum.bodybuilding.com/showthread.php?t=149807833) 6th-7th month: [nSun's 6-day (Deadlift version)](https://www.reddit.com/r/nSuns/) 8th-9th month: [Metallicadpa's PPL](https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/) ### Before: Squat: 385 lbs Bench: 235 lbs Deadlift: 415 lbs ### After: Squat: ~315 lbs (haven't checked in a while) Bench: 225 lbs Deadlift: 405 lbs x 3 I did cardio during the summer (around 1-3 miles running a day) but as I got into university, I walked to get to class more and simply didn't have the time. I play the occasional basketball game right now, but no planned cardio. ## Diet I started out the first 2-3 months only tracking calories and eating only 1600 calories. Then, as I did more research, I realized I needed to track my protein and fat, so now I still eat around 1600 calories (still) but I make sure I get at least 100g protein and 70g fat, which is where I don't feel like shit cutting. I started out with 3 meals a day but realized I wasn't satisfied eating those tiny meals, so I gradually cut down to 2 meals a day (skipping breakfast), and now I'm doing one meal a day on a 23/1 intermittent fasting schedule. Since I'm in college, I do drink alcohol on occasion but make sure I stay within my calorie limits. This seems really unhealthy but I do this 1-2 times a week, if at all. Supplements: Creatine, Multivitamin (Costco), BCAAs (only when intermittent fasting) ## Takeaways - **Make sure the food your eating is enjoyable for you.** If it is, you'll stick to it. I ate a lot of Halo Top, beef jerky, fruit, potatoes, whatever. I just made sure it was within my macro goals. No food was ""off the table"" for me. - **Forgive yourself if you fuck up.** I mentally beat myself many many days when I'd go overboard or go out drinking but one day can't ruin your body, much like how one day can't make give you a greek god physique. - **Weigh your food.** I started out not weighing my food and my friend got a scale and for the hell of it I weight some of my stuff and the amount of discrepancies is absurd. If you're like me and you like being in control of all calories and macros, get a scale for peace of mind and accuracy. Thanks for reading!",3.306688864555632,6.314971339314848,3.48884667813806,85.00574493284769,81.12071778140294,5.838512592460168,24.547341840041128,7.250789805081777,1.284013761201367,2673,99,476,38,73,821,302,613,0.069,0.797,0.133,0.9885,0,0,3,0,0,0,222,0,9,0,12,26,27,6,0,29,3,29,33,5,9,6,80,69,44,0,7,17,0,4,5,3,2,6,0,0,1,17,31,25,2,8,11,1,8,9,8,0,4,18,8,57,19,59,47,11,90,1,2,3,2,19,29,3,11,54,259,74,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06391249785972397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31943048176069483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1526668979144824,0.0,0.0,0.0,0.0,0.1328579596326898,0.0,0.0,0.0,0.13680013630842466,0.0,0.0,0.0,0.0,0.0,0.0,0.06707549101878812,0.0,0.0,0.0,0.3856875891400723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11717068868361982,0.0,0.2447784903879957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060477596780892415,0.04272412954049568,0.0,0.0,0.0,0.050869418529288224,0.28926188454500223,0.0,0.04620457344497622,0.055288015489458116,0.0937356721797341,0.057369634178492224,0.10196430825029934,0.05016092217713484,0.09566175744676164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04008549193104032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1460865465877006,0.0,0.0,0.0,0.15066138759452324,0.06690559795401492,0.0,0.1016867775672156,0.05397562176209952,0.11317635243729035,0.15967906075161006,0.1212641361195692,0.0,0.0,0.0,0.0,0.060268563426763525,0.0,0.06038518965579617,0.0,0.2864108318811879,0.0,0.043962965186728535,0.044344053525247736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1215746127738706,0.2274189295245505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05982037982088057,0.0,0.03831209930344806,0.0,0.0,0.0,0.0,0.05107245658195154,0.0,0.0,0.0,0.0,0.0,0.10888698781986772,0.062388819192732,0.0,0.06138814773956891,0.0494706488944115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16931887083299693,0.06374331568775574,0.14327912442836058,0.0,0.0,0.0,0.0684614963412335,0.0,0.0,0.2254589877402236,0.0,0.044965312634984204,0.0,0.0,0.05505966868926899,0.0,0.0,0.0,0.038320113981087145,0.0,0.0,0.06974461518923572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07054812849641631,0.0,0.09594263732501747,0.14565079866072014,0.0,0.0,0.053963984902764134,0.06676924905404494,0.0,0.0,0.0,0.08707633384118346,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ChiefScallywag,2018/02/22,"Putting on muscle mass but getting stronger as well? So, I’m at about 155 lbs at 5’11, want to put on some weight but also get stronger. I plan on doing something like 5/3/1, or something I can do 3 Days a week to start. For some reason I’m just confused on the process of it. I want to get stronger, but also get my weight up to about 170. This would essentially happen at the same time wouldn’t it? I eat a few hundred calories above my TDEE, including proteins and such, and stick to a workout routine, and will it come over time, basically?",4.677182175622542,5.171176403669727,4.772765399737878,88.57862385321104,69.36697247706422,7.32948885976409,31.16775884665793,6.868970318607317,1.5539557011795542,424,17,91,3,7,132,72,109,0.026,0.8,0.174,0.9392,0,0,2,0,0,0,17,0,0,0,1,8,3,0,1,5,0,6,3,0,1,0,18,17,11,0,4,5,0,2,1,0,3,0,0,0,0,4,4,3,0,1,1,0,3,1,1,1,0,0,2,6,2,19,14,4,18,0,0,0,0,0,10,0,4,6,57,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2982281852315262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16062103958380486,0.0,0.0,0.0,0.0,0.0,0.0,0.12025296646526178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1907978142469789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38967609919245205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16488828212549894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09109621923279797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3748928758037077,0.0,0.0,0.0,0.0,0.0,0.1917146322253952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2870960745617792,0.0,0.0,0.13197920460451812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21745571046720405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21996097279618407,0.0,0.14956906928944508,0.4541224841078611,0.16765229175351035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13245769783364073,0.0,0.0,0.0 fitness,vertilius,2018/02/22,"Are Stairs (real stair machine) a good substitute for Squats to build muscle mass? Will the stair machine (actual stairs, not just up and down motion) be good for building muscle if I don't want to irritate my knee joints or do I still need to do squats",5.961156462585031,6.3871217142857155,5.710612244897959,83.21176870748302,66.55102040816327,8.982312925170069,26.537414965986393,8.841846274778883,1.7614435374149655,200,5,39,3,3,62,37,49,0.024,0.8140000000000001,0.161,0.7851,0,0,0,0,0,0,6,0,0,0,0,2,2,0,0,2,0,6,1,1,0,0,8,8,3,0,3,4,0,0,0,0,1,0,0,0,0,0,1,0,0,0,0,0,1,2,0,0,0,0,0,3,2,7,6,0,9,0,0,0,0,0,7,0,2,1,24,3,0,0.0,0.0,0.3799284148567778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6531004799974255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28868211932088794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4431410213967463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3109182104192797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2296360123784377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sketchyuser,2018/02/22,"How to fix overactive traps taking over I’ve been lifting for more than 12 years and have seen great results, however I consistently have injured my shoulders and have adjusted my routine to avoid this. I’ve largely fixed the cause of my shoulder injuries (poor bench form) however now I am trying to tackle my overly tight and overactive upper traps which I noticed take over in a lot of exercises. The most obvious I’ve seen is front raises where going higher than maybe 40 degrees from my body starts to heavily utilize my traps and it is extremely difficult to keep my shoulders down and back. My traps are also rather developed and tight and they are contributing to a very tight neck which has lead to other problems. I do not work them out directly at all. Some stuff I have tried which helps slightly is lacrosse balls all over my upper back as well as placing a heavy barbell on my traps (in a squat rack) and rolling them out (PAINFUL!!). But nothing has lead to a long term fix. Looking for suggestions on how to fix the traps and the poor motor patterns developed over the years.",8.949117647058824,7.939965480392157,7.92580392156863,74.57311764705884,60.862745098039206,11.297254901960786,39.027450980392146,10.355215969177356,3.952889803921569,874,38,157,16,10,269,121,204,0.068,0.889,0.043,-0.6459,2,1,0,0,0,0,17,0,0,3,3,9,6,0,1,10,0,14,8,5,6,3,33,22,15,0,2,3,0,3,0,0,0,3,0,0,0,7,11,0,5,1,2,2,4,1,4,1,0,3,6,18,2,31,19,8,29,0,0,3,0,5,17,0,3,8,107,25,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15610686274980035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30020406598322896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2168308254104938,0.0,0.0,0.0,0.0,0.0,0.2005312268455595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11094056229398087,0.0,0.0,0.21521626240188435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13084304962116167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17350883453309507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17275193641445508,0.1639246059974004,0.0,0.0,0.16595789950553713,0.0,0.0,0.0,0.0,0.19611153766885744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18730625572801105,0.22224431437367345,0.0,0.0,0.0,0.0,0.20771387190562246,0.0,0.0,0.0,0.0,0.0,0.0,0.2039496306195633,0.0,0.0,0.0,0.0,0.0,0.0,0.1867866105331758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1381684267235206,0.0,0.0,0.0,0.0,0.0,0.22346516236660086,0.0,0.0,0.0,0.0,0.2935425436440489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26506530090345604,0.0,0.0,0.0,0.0,0.0,0.0,0.16106611078329927,0.0,0.0,0.0,0.0,0.17551441878732307,0.0,0.0,0.0,0.0,0.0,0.0,0.1421129256591254,0.0,0.0,0.0,0.0,0.0,0.2514136472751169 fitness,nightmaretraining,2018/02/22,"Who has checked out the Colorado Experiment? I'm a huge fan of Tim Ferriss because he curates content from a bunch of experts and this is where I first heard of the Colorado Experiment. The Colorado Experiment is very interesting and Dorian Yates (former Mr. Olympia 1992-97) followed a training method similar to it according to his convo on the Joe Rogan Experience. Basically, you do one set of a muscle group to failure but you keep it within a specified rep range. Here is a link to check it out https://www.t-nation.com/workouts/the-colorado-experiment-fact-or-fiction I don't track my bf% simply because I care about the energy I get from exercising and don't care much about the aesthetics, but my weight is up since implementing it over the past month and at a higher rate than the past. I don't look like I've added weight so I'm guessing it could be some increased cross-sectional area that increases my muscle density. Basically, has anyone messed with this method and have results that they could share? It also seems similar to Boyd Epley's Metabolic Circuit structure ",9.21941626794258,9.96681498947369,8.846363636363636,62.40318181818182,59.631578947368425,11.330143540669859,37.27272727272727,11.022393298168332,4.319000000000001,888,38,141,21,11,285,122,190,0.042,0.8390000000000001,0.119,0.9252,1,0,2,0,0,0,29,0,2,1,1,6,6,0,0,15,0,14,3,0,1,0,18,25,9,0,2,2,0,2,1,1,0,1,2,0,1,11,8,2,1,2,1,2,3,3,1,0,2,1,5,12,5,22,21,5,19,0,0,1,0,11,10,0,3,6,90,23,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1234204210110525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10791355136519172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18816050291775602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3147065189716289,0.0,0.0,0.0,0.0,0.0,0.0,0.24644543675229985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6038709956932272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13127597160354154,0.0,0.0,0.0,0.0,0.08063286872590501,0.0,0.0,0.0,0.0,0.0,0.17001571803171264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13717868023223104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07539953825288898,0.0,0.0,0.0,0.1296012457741608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12318750413647793,0.0,0.11345285903234036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10458035414096764,0.0,0.0,0.0,0.0,0.0,0.2946575225589487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1404993956516937,0.0,0.0,0.0,0.12766624206117907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12734127669549264,0.0,0.0,0.0,0.37587318003269854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Master565,2018/02/22,"Can a healthy and active individual consume soda regularly without issue? As the title says, I trying to get a better idea of what the actual effects of soda is on your body. Every article I see talks about how bad it is for you and how It causes wait gain, even when it's diet. But every time I read those, I wonder who they're studying, because it comes as no surprise to me if someone who is extremely out of shape with a terrible diet gains weight, and they just happen to also consume soda. I'm currently in the middle of triathlon training. I do heavy cardio 6x a week and weight training 3x a week. I'm very slightly overweight according to my BMI, but my body fat is around 11%. When I drink soda, the calories are factored into my daily intake. Im aware nutritionally they don't really help training, but I'm happy with my diet. Is it really problematic for my long term health if I drink a can of coke a few times a week, considering I'm still maintaining a caloric deficit?",6.301016869728207,6.13189625257732,7.5892127460168695,72.06398781630742,65.85567010309279,9.941143392689783,33.100281162136824,9.573946990214177,3.09921237113402,779,30,141,14,11,268,119,194,0.1,0.816,0.084,-0.6,1,0,2,0,0,0,20,0,2,2,4,10,5,0,0,13,0,10,18,3,4,0,24,20,16,0,2,7,0,2,0,0,0,4,1,0,0,9,10,14,1,3,3,0,1,3,2,0,0,0,4,17,3,22,20,2,19,0,0,1,0,9,7,0,3,11,90,26,1,0.0,0.0,0.14026376716032024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1149441237821709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12795384014503364,0.0,0.0,0.0,0.0,0.12001198636737685,0.08761898542039999,0.0,0.0,0.0,0.0,0.12712114865298926,0.0,0.31931240941943745,0.0,0.0,0.0,0.0,0.0,0.14765453455861,0.0,0.12381421723509276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2816094347703328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09493503062818047,0.0,0.24220439049369785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0750951452589193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12710360756914346,0.15300764339571926,0.0,0.0,0.0,0.1527826481802533,0.0,0.0,0.0963419508070972,0.0,0.0,0.0,0.0,0.0,0.0,0.16225832602920645,0.15525751442842473,0.15002107791523106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12720017309333978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14377301642897852,0.0,0.18415951550547044,0.0,0.0,0.0,0.0,0.0,0.0,0.11430314123731672,0.0,0.0,0.11453748426881286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12178545338592668,0.0,0.0,0.0,0.0,0.0,0.11478625384888165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11552804105191525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16762504242633822,0.0,0.0,0.0,0.0,0.09758603248031834,0.0,0.0,0.0,0.0,0.0,0.0,0.11859570200101327,0.0,0.0,0.3458845233097572,0.3500588717665101,0.0,0.0,0.0,0.0,0.0,0.13855456245313852,0.15587352178225686,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,littlepoot,2018/02/22,"Opinions on the dumbbell snatch? I've been toying with the idea of including heavy dumbbell snatches in my workout. Most of my routine is barbell-oriented, but I want to throw in at least one heavy dumbbell exercise for variety. Dumbbell snatches have this old-school circus strongman vibe that I've always liked. Is it an effective exercise or would I just be wasting my time? Are they easy to learn? Also, I've heard mixed reviews on the safety profile of the exercise. Just wanted to hear other people's opinions.",5.3393617021276585,7.765149478723407,5.437180851063832,77.00875,70.17021276595744,7.67872340425532,35.15425531914894,8.472884824447931,3.3397063829787235,417,22,64,7,8,131,67,94,0.102,0.713,0.185,0.8931,0,0,0,0,0,0,12,0,0,1,1,3,1,0,0,5,0,7,3,0,1,0,14,11,3,0,3,4,0,0,1,0,1,3,2,0,0,4,1,0,0,3,5,0,1,0,0,0,1,2,2,6,1,13,7,2,7,0,0,0,0,3,5,0,4,2,43,10,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2606033637604508,0.2711553996681823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3672865621240174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3678749654178493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15920682439519485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34195262674296256,0.0,0.2208223878117765,0.0,0.0,0.0,0.0,0.0,0.0,0.2259217719534489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32980447196477314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19002124018786876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3844208713016501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2314933552280698,0.0,0.0,0.0 fitness,HairyGnome,2018/02/22,"Improve stability under load How would you train your stability on a certain static pose, under load? For example weighted planks or a very active pose like halfway through a deadlift. Imagine mannequin challenge while holding a dumbbell. I was thinking that the 2 different paths would be to either progressively add resistance, or progressively add more time. Maybe first work on larger resistance then add time?",8.12512437810945,11.475397656716414,7.081417910447764,64.18143034825871,64.97014925373135,9.242786069651741,41.01741293532338,9.725611199111238,5.1243054726368165,341,20,42,8,6,104,52,67,0.026,0.795,0.179,0.863,1,0,0,0,0,0,7,0,2,0,5,1,3,0,0,5,0,4,1,0,1,1,13,5,5,0,2,3,0,1,1,0,2,0,0,0,0,1,3,1,1,2,0,0,0,0,0,0,1,1,1,3,3,7,1,2,9,0,0,0,0,2,4,0,2,6,28,4,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33815813670606176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2753069228953078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1581250141253566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3251622077627839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2073896846109316,0.0,0.0,0.3774600919648944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2670552319389595,0.0,0.0,0.0,0.39413339444247775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23562995430170303,0.0,0.0,0.4598407160550026,0.0,0.0,0.0 fitness,umarjanjua,2018/02/22,"Strong Upper Body / Weak Lower Body Hey guys I am currently having a serious problem. M(28) I started nsuns training program for strength training. I started on the 1st of January. I started at these lifting weights Bench - 40 kg OHP - 30 kg Squat - 20 kg Deadlift - 30 kg After about 50 days my upper body has gained a lot of strength but I struggle so much to do squats and deadlifts. Can you guys tell me how can I improve my lower body exercises. My current lifts are Bench 100 kg OHP 60 kg Squat 60 kg (with a lot of struggle) Deadlift 60 kg (with a lot of struggle) I see guys lifting 80 - 140 kgs on deadlift with ease and I personally feel it is so difficult. Should I change anything in my routine to complement the development of my lower body movements? Should I go for a run more often? I am really confused. Formcheck https://youtu.be/zs22m082jw0",1.88913586956522,4.714896837500003,2.9055434782608707,86.62163043478262,90.0,5.282608695652174,28.831521739130434,6.8959733430537185,1.9026304347826093,674,35,119,10,23,214,94,160,0.139,0.77,0.091,-0.7883,5,0,0,0,0,0,26,0,1,0,4,5,11,0,4,7,0,11,8,5,1,0,16,17,6,0,3,1,0,2,0,0,2,2,0,0,4,2,5,1,0,1,1,0,3,0,8,0,0,0,3,18,3,18,15,5,16,0,0,1,0,7,6,0,5,7,68,20,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0991963043113087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6694783750588995,0.0,0.0,0.0,0.0,0.0,0.0,0.12751810722684212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07774001683354091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060949969926193226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06850714812535177,0.0,0.0,0.0,0.0,0.35806843265437543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3074430713773727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08861269457201618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10525316512234577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11534300648053347,0.0,0.0,0.0,0.0,0.0,0.0,0.07722268822336067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09605686041583744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2559620578822844,0.0,0.0,0.0,0.0,0.3780519530896573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10535956189386517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14678843523262636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,platypus_drumstick,2018/02/22,What are the best stretches to do to maximize flexibility? I go to the gym 4/5 times a week but seriously neglect stretching for the most part. Hence ive found my flexibility to be subpar. Id like to try and keep a stretch routine to under 10 minutes hence wondering what the most efficient and effective stretches people would recommend.,7.211129032258063,8.370323500000001,7.96467741935484,65.56701612903228,64.0,11.361290322580645,39.69354838709677,11.20814326018867,4.9778903225806435,275,15,45,8,4,92,45,62,0.079,0.626,0.295,0.948,0,0,0,0,0,0,5,0,0,0,2,0,4,0,0,6,0,5,0,0,1,0,11,9,3,0,1,1,0,0,1,0,1,0,0,0,0,2,2,0,2,3,1,0,1,0,2,0,0,1,0,3,2,8,6,4,8,0,1,0,0,0,5,0,3,3,30,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3613682661875605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.377555926722467,0.0,0.0,0.0,0.0,0.1956988919214022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3060691775360048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16822930954422502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3728914938328905,0.0,0.2387250914093585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2007900236499368,0.0,0.0,0.0,0.0,0.23378728483528602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2762123551081086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3734268778939988,0.0,0.0,0.0,0.2446124245115563,0.0,0.0,0.0 fitness,Xagoia,2018/02/22,"How to fix poverty bench and plateauing on squat and deadlift. Hey guys, I've been lifting for about a year and a bit and my squat and deadlift are somewhat decent but my bench is lagging way behind, not really sure what to do. Im male 5'5 150lbs and my 1rm for the 3 are; Deadlift: 320lbs Squat: 270lbs Bench: 140lbs. I've been on the reddit PPL for awhile and on a cut at about 1800, but i feel like I should still be getting noob gains for my bench since it is so low. On the other hand my squat and deadlift are not really progressing. Am I being unreasonable with trying to make strength gains on a cut? To be honest, right now my goals are to look lean/aesthetic so im planning to cut down to about 135.",3.815448275862072,4.623779820689659,4.225000000000001,90.5975,71.48275862068967,7.179310344827586,24.84482758620689,7.1686216300943375,0.8070551724137927,554,15,122,5,10,174,83,145,0.127,0.733,0.14,0.7244,0,0,0,0,0,0,16,0,0,0,6,8,8,3,0,7,0,14,1,1,2,1,19,18,13,0,1,4,0,2,1,0,1,0,0,0,2,3,9,0,0,1,0,0,0,2,4,0,0,2,3,9,4,23,12,2,13,0,1,1,0,3,9,0,1,4,74,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2786111227115697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12903624090103286,0.18231415813851007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13333090180181525,0.0,0.0,0.0,0.0,0.0,0.0,0.25268705131435554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5513172479759342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1246773008271797,0.0,0.0,0.0,0.21430281778075985,0.0,0.0,0.0,0.0,0.0,0.17034725953681798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3269739234549702,0.0,0.0,0.0,0.0,0.2179384817419987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21110318227084493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2038021857119412,0.0,0.0,0.0,0.0,0.0,0.0,0.24052196022893305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17326331374685885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2025650227189197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16433973628233106 fitness,JohnKneedep,2018/02/22,"How to fix wobbly wrists when working with dumbbells? I have an issue where my shoulders and chest can handle a lot more weight than my wrists can. I'm talking specifically about wrists, not grip (or at least not grip the way I understand it). I think it's because I have somewhat small hands, and when I grab 100lb dumbbells in each hand, they wobble and almost fall to either side when pushing (on bench press or shoulder press). I can do more than 100lb dumbbells but my wrists simply can't hold them, so they f Anybody knows how to fix this? Is there a way to strengthen my wrists somehow? ",4.863017241379311,5.931539784482763,4.408103448275863,89.28474137931036,69.25862068965517,6.4896551724137925,27.431034482758626,5.985473137389443,0.9103482758620692,469,15,94,2,8,141,77,116,0.031,0.916,0.053,0.6474,0,0,0,0,0,0,14,0,0,3,1,11,0,0,0,4,0,8,11,10,2,0,21,12,12,0,0,6,0,8,0,0,0,0,0,0,0,3,5,1,1,3,0,0,2,3,0,0,0,0,8,13,0,11,12,7,13,0,0,0,0,4,6,0,6,3,63,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3141234008540193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.191227491089837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3274193852242808,0.0,0.0,0.0,0.0,0.17240030878256726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26669496380896324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25213870412767664,0.0,0.0,0.0,0.0,0.0,0.20100511897106868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32657085522522755,0.0,0.0,0.0,0.0,0.0,0.497998007366344,0.0,0.38199985688297583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2283760018557103,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MiracleNinja,2018/02/22,"How long should I do cardio on days I don't workout? I weight lift 4 days a week but would love to do more but my job is hindering me. So on days that I come home late, I want to at least run on my treadmill. I'm starting a mini-cut also. Should I run twice or three times a week? ",0.6454687499999991,1.4565688593750004,2.677,98.66800000000002,79.15625,5.745000000000001,19.05,5.6839178017228535,-0.5342150000000001,213,4,57,1,5,72,44,64,0.0,0.866,0.134,0.8229,1,0,0,0,0,0,7,0,0,0,0,3,1,0,0,3,0,7,3,0,1,0,9,12,6,0,4,3,0,1,0,0,3,1,0,1,0,1,1,1,0,0,1,0,3,1,0,0,2,0,1,9,1,6,9,2,16,0,0,0,1,1,4,0,1,9,36,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20159453872460226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21715133570775744,0.0,0.0,0.0,0.0,0.0,0.0,0.4877273679416161,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2528646376294115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2501582637441991,0.0,0.0,0.0,0.0,0.0,0.28436604134051824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22308978812206912,0.0,0.0,0.0,0.0,0.22751909988198835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17842905661537134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1469944351860425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14868792771493533,0.0,0.4044192872979505,0.3069750521303745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1790759547060594,0.0,0.0,0.0 fitness,rocko430,2018/02/22,Tips for achieving a better mind-muscle connection? Mostly curious about the biceps and back because that seems to be where I have the most trouble with. I am definitely more apt at achieving it with push exercises but having a hard time with pulling exercises and curls.,8.255625000000002,9.421804979166666,7.8583333333333325,67.22,61.70833333333334,10.566666666666666,36.83333333333333,10.504223727775694,4.2016583333333335,221,10,34,5,3,70,40,48,0.076,0.8079999999999999,0.116,0.2152,0,0,0,0,0,0,4,0,0,0,3,4,2,0,0,4,0,4,3,1,0,0,9,5,3,0,0,1,0,1,0,0,0,2,0,0,0,2,5,0,0,1,2,0,2,0,1,0,0,0,1,2,1,7,4,3,6,0,0,0,0,0,2,0,3,2,27,4,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3533406370761541,0.0,0.280117637714283,0.0,0.0,0.0,0.0,0.4064059369478944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4116374727060221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4639817389302505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4183275257022384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2679483828814687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Joyous_Parade,2018/02/22,"Gaining some weight back, can't run anymore because of knees, I was told swimming is the best exercise there is...but does your stroke matter? I'm PRETTY bad at breast stroke but I'm really good at the frog paddle or whatever it's called, is there that much of a difference on the workout you'd receive doing either? Thanks again Edit: wow I messed up, meant I'm awful at freestyle but great at breast stroke. I always called breast stroke frog paddle as a kid lol",5.303882783882784,6.155472813186817,5.1074175824175825,85.45841575091575,68.12087912087911,7.8249084249084255,26.155677655677657,7.793537801064563,1.3494380952380944,370,10,72,4,6,114,64,91,0.086,0.608,0.305,0.9743,0,0,0,0,0,0,11,0,2,0,2,4,7,0,0,5,2,6,10,4,0,0,7,12,4,0,0,4,0,5,0,0,0,5,0,0,1,2,0,1,0,1,3,0,3,1,2,0,0,3,5,5,5,9,8,4,11,0,0,0,3,7,6,0,2,2,37,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19826221342996755,0.0,0.0,0.0,0.0,0.0,0.0,0.23630277795155824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18321721983906208,0.19894799207269206,0.14524900174115898,0.0,0.0,0.0,0.2500528003317719,0.0,0.0,0.0,0.0,0.0,0.4866067219482528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24894455834190846,0.0,0.0,0.20851429724273915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1998520773100228,0.0,0.2626968101333455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1751580620118848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2424092891915169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15264377725878805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21936975410248644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2276800507262605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2901523079202636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,striplee,2018/02/22,"Can only do deadlifts infrequently, worth doing them? Hello, I spend most of my time at uni and workout with dumbbells at my house there. I do not have enough weight or the means to do deadlifts there. However at home home I do have bars and enough weights to do deadlifts but I'm only there over Summer, Christmas, Easter and other occasional days throughout the year. I know I should get a gym membership but do not have the money, I cannot take more weight to uni as I live on the 4th floor and my brother is the one who collected all the weights so I can't just steal them from him. The uni charges to use their gym so again not an option. I have a routine and workout schedule that I like and stick to when at uni so not looking to change it. I just want to know if I'll get any extra benefits of infrequent deadlifts? I've been doing them when I've come home regardless so far ",4.3683891992551205,5.110976932960893,4.796215083798884,87.24430400372442,70.1731843575419,7.754376163873371,28.324487895716945,7.793537801064563,1.5374465549348226,697,24,147,8,12,221,100,179,0.022,0.897,0.081,0.8749,1,0,0,0,0,0,13,0,0,4,0,12,3,0,0,10,0,18,5,0,1,1,28,29,17,0,4,10,1,4,1,0,1,0,0,3,0,4,8,5,0,3,5,3,1,6,1,0,1,1,5,19,2,18,27,6,17,0,0,1,0,8,8,0,4,9,102,23,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09474229632686564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14738196057479971,0.12001174095795605,0.0,0.0,0.0,0.0,0.0,0.0,0.08984979737554817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28790935853398963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14557777485119278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4192475992334997,0.0,0.0,0.16075643682925814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15313312575537286,0.0,0.0,0.0,0.0,0.0,0.0,0.06806465636845521,0.0,0.12302200707585005,0.0,0.11699361114063547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15176019305455046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0944067567578715,0.2119180944629667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10475121167858563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08123854279003721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12032764503565832,0.0,0.0,0.08217447526325597,0.0,0.0,0.6786163265678586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08971743535933946 fitness,BECOME_INFINITE,2018/02/22,"How important is sticking to a pre-made program? I just started going to the gym a month ago and I'm already seeing some improvements. However, my current schedule is M and Th I do upper body, Tu and F I do legs/cardio. For each day, aside from running, I use a combination of machines and free weights to work out each muscle group. I don't really have an explicit program, I just push for a little more weight or a few more reps than last week and go until the muscle is about to give out. Is this okay? Or am I better off following a schedule like Phrak's variant? I'm 6'5"", 170 pounds, and I'm primarily looking to get stronger, but some muscle mass gain would be a nice bonus. ",3.0001185770751,4.508041304347831,4.523017127799736,84.97962450592888,74.36231884057972,7.337022397891962,27.76284584980237,8.00094639256281,1.7589043478260873,532,21,108,8,11,178,95,138,0.0,0.802,0.198,0.9714,2,0,0,0,0,0,19,0,0,0,4,5,6,0,0,10,1,11,3,1,2,1,21,23,11,0,1,5,0,2,1,0,1,0,0,0,0,1,10,2,0,0,1,2,5,1,0,0,0,0,4,8,7,15,21,7,21,0,0,2,0,2,6,0,4,11,64,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.1978559207084424,0.0,0.0,0.0,0.24630997179265954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1974048437704195,0.0,0.24792812589928576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14394741786262355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1166143129985424,0.21411657870894285,0.2537027255574751,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1819401697653868,0.0,0.0,0.0,0.0,0.0,0.10904567197846868,0.2237079626975169,0.0,0.0,0.18743423716057767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1781584407434741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14298950557169418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17786382854093416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1579841751336035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19277565789020987,0.0,0.0,0.0,0.0,0.17903991850838025,0.5436020490984784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16249438361925034,0.0,0.0,0.15855694990017727,0.0,0.0,0.0 fitness,Hot_Beef_Injection,2018/02/22,"Right hand feels weird when lifting heavier weights I train 3-4 times a week, and have made a big investment in my fitness. I bought a home power rack and am currently doing a slightly modified 5x5 workout. It's more like 3x10, with some more excersizes thrown in. I've been doing good, I'm seeing changes in my body. Trying to bulk. However my dreams seem to have hit a roadblock. This mostly happens with shrugs/deadlifts but I've experienced minor versions in other workouts. Deadlifts usually are next to last on my routine, and when I got to heavier weights like 160-170, I noticed the circulation in my right hand felt weird. Like my blood was kind of popping around because of the weight. It feels uncomfortable and I don't like to continue because i don't want to break something. It's not me being tired because sometimes this might happen on the second or third rep.. and it causes me to sometimes not be able to finish the excersize. Has anyone experienced this? It's only on one hand and I tried ""gripping better"" or using as best form as I can, but it doesn't help. I even wore gloves, and it actually helped a tiny bit, but not much. I'm wondering if anyone has any advice to give on this.",3.7581465517241375,5.8522654181034515,4.497793103448277,83.47651724137933,73.69827586206897,7.053793103448276,28.41034482758621,7.908726449838941,1.917709655172413,955,39,177,14,20,306,140,232,0.046,0.78,0.173,0.9853,3,0,1,0,0,0,30,0,0,0,3,4,10,0,0,10,0,17,9,5,3,0,31,35,17,0,2,9,0,10,4,0,1,1,0,1,0,12,10,3,0,5,3,2,0,6,2,0,3,7,13,17,8,25,24,9,25,0,0,1,0,3,14,0,8,14,110,29,0,0.1212872633143232,0.0,0.11835887309670752,0.0,0.0,0.11852050998472233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08247949817121884,0.0,0.0,0.0,0.0,0.1696137491574231,0.0,0.0,0.1079713787428256,0.0,0.0,0.0,0.0,0.0,0.22180676990620146,0.0,0.0,0.0,0.12728350001888308,0.10726872809661173,0.1324142784134522,0.13472280728593838,0.0,0.0,0.0,0.0,0.0,0.12459542953812705,0.12830584246935572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08010909353168696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12265296921245368,0.0,0.11645479316455234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11634979478628192,0.0,0.10173000203282248,0.09700450427482853,0.0,0.0,0.0,0.2145078527830354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16259259194761272,0.0,0.12166101426324916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12630202055493378,0.0,0.09886530759656637,0.0,0.0,0.0,0.0,0.0,0.2370193215962709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11476494115135327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12866661950920846,0.0,0.0,0.0,0.0,0.08916009402740721,0.0,0.0,0.0,0.12899038050878506,0.0,0.0,0.0,0.13808635316992554,0.0,0.0,0.0821873885608317,0.09224442916394687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20715732033616846,0.0,0.0,0.0,0.0,0.096650245746598,0.1104153692903237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09337286085892496,0.2399124094503165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07072357860491632,0.13940186710260966,0.0,0.0,0.0,0.16469218057073048,0.0,0.0,0.0,0.0,0.10475325344052686,0.13358078520523367,0.0,0.07153837034742283,0.0,0.09728932669580637,0.4430856352136035,0.0,0.0,0.0,0.0,0.0,0.0,0.1315308632961209,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,gooblemonster,2018/02/22,"I've been reading that flexibility is actually NOT improved by stretching. If this is true, how do you increase flexibility? I have absolutely horrid flexibility in my legs, pelvis, etc. and always have. Recently I've been trying to improve this with a daily stretching routine, but I haven't seen much improvement. I then read that the new school of thought is that stretching doesn't increase flexibility and that flexibility is determined by when the muscles decide to fire off pain signals... their supposed proof of this is that when you put someone under anesthesia you can take them through a full range of motion no matter how ""inflexible"" they were while conscious. Any thoughts on this?",8.24625,9.911009125,7.8616666666666735,65.41500000000002,61.91666666666666,10.0,39.16666666666667,10.125756701596842,4.3589166666666666,565,29,86,12,8,179,82,120,0.13,0.691,0.179,0.3852,0,0,0,0,0,0,16,0,3,3,0,4,2,0,0,4,0,14,3,2,2,2,15,18,10,0,1,3,0,1,0,0,0,1,1,0,0,9,3,0,0,4,2,0,4,4,1,0,0,6,3,10,1,13,12,5,18,0,0,1,0,6,8,0,1,6,65,19,3,0.0,0.0,0.2350711420912539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20043743322114507,0.0,0.0,0.1638115447278726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26865288455571484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17707979624697212,0.0,0.0,0.2326503422828654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2563209463872538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2421581522748371,0.0,0.0,0.4819047407337214,0.0,0.0,0.0,0.2378470322419116,0.0,0.0,0.0,0.0,0.0,0.0,0.24379068942152102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2041029283407818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18111718274153388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3824750316852244,0.0,0.0,0.0,0.0,0.0,0.16354658492155572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sordidbass,2018/02/22,"Sore elbow from chin-ups, what other back exercises can I do? Currently I’m nursing a sore left elbow from chin-ups. At first I thought it was my bench form giving me trouble, then I thought squats. Turns out it’s chins I’ve been doing as accessory/superset work for a 5/3/1 variation. What’s odd though is I’ve been doing pull-ups and chin-ups as part of my routine for years until recently. What are some good alternatives for back work that put less stress on my elbows, and that would also be good for accessory work 5/3/1? Keep in mind that I have very long arms at 6’4”.",2.996173913043478,4.941276486956525,3.9784782608695686,87.02163043478264,75.43478260869566,7.382608695652173,22.80434782608696,8.238735603445708,1.1587565217391305,456,13,95,8,10,147,76,115,0.115,0.812,0.073,-0.5672,1,0,0,0,0,0,19,0,0,0,4,4,4,0,1,2,0,12,7,4,0,0,9,18,8,0,1,0,0,0,0,0,1,3,0,0,0,9,3,0,1,2,1,0,1,0,2,0,1,5,0,8,2,15,11,4,16,0,0,0,0,1,6,0,1,9,58,17,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.154632727412625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2973692039263386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16447490104559015,0.0,0.0,0.0,0.0,0.0,0.18549189625779752,0.0,0.32436827272518226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1718703703439371,0.0,0.0,0.0,0.0,0.0,0.0,0.2100900171145476,0.0,0.0,0.0,0.0,0.0,0.17112061970263198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19524202124578996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20939383592659752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19438373280541832,0.0,0.0,0.0,0.0,0.0,0.0,0.1909231365103938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22149724499995274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18997866475811573,0.307018052728882,0.0,0.0,0.0,0.0,0.0,0.0,0.2103239708733511,0.0,0.0,0.0,0.0,0.0,0.15954514468773684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4223128101128843,0.0,0.0,0.13735988814680278,0.0,0.0,0.1245197594202396 fitness,hardestbutton2,2018/02/22,"Wanting to convert from SL 5x5 to GZCLP - workout at home and need some help with which exercises to use for T1/T2/T3 I'm middle aged, rock a sick dad bod, and pretty clueless with anything fitness, so I started SL 5x5 around 3 months ago because it seemed like an easy to understand program and didn't require a ton of equipment to get started. I have a young kid and work pretty long hours, so my workouts usually happen 10pm-11pm 3x a week. I have an Olympic barbell, 2x2.5, 2x5, 4x10, 2x25, 2x35, and 2x45 plates, a good bench, dumbbell pairs from 5-35, and a squat rack with pull up bar that I picked up to get started with SL 5x5. I have read https://www.reddit.com/r/Fitness/comments/6pjiwd/heres_a_quick_summary_of_the_gzclp_linear/ and downloaded the iOS Strong App, grabbed and imported the basic workout templates linked in that post, and am ready to switch over. Couple questions: 1) Should I stick to just those templates listed in the link for now for a few months before adding supersets or whatever (I suspect yes, because I don't know what a superset is or how I would program that, so...) 2) I don't have a lat pull down machine or ability to add an attachment to my bench. I also can't do more than like 7 chin ups and 2 pull ups at a time. What should I sub the lat pull downs in the template workouts with? Is a pulldown just a pullup where you start at the top and slowly lower down? Could I do assisted pullups with one of those green rubber bands? Can I just stick to barbell rows for any pull style exercise to start with since I've figured out form for those? 3) Is there anything else good to know from what I'm sure is a common transition SL 5x5 to gzclp? Is there a better ios app than Strong? I need stuff like apps and that to help me out because I find by 10pm when I'm doing a workout that plugging numbers into a spreadsheet to figure out what plates to put on the bar is not ideal. I know this is one of those ""dude just figure it out"" but I can't stress how much I've never done fitness before now! Thanks. ",5.6749242424242405,6.281311310606062,5.426993939393941,84.36649090909094,67.2070707070707,7.750141414141415,29.47636363636364,7.404127859558343,1.5672358787878786,1613,54,322,14,25,498,209,396,0.028,0.846,0.127,0.9819,1,0,0,0,0,0,60,0,1,0,7,17,12,0,1,26,1,26,5,0,4,2,64,47,23,0,8,9,1,1,3,0,3,3,0,1,1,18,26,2,1,13,12,0,6,7,1,0,2,2,2,22,11,59,41,6,53,0,0,1,0,7,26,0,6,23,193,40,5,0.0,0.0,0.0,0.0,0.0,0.0,0.10534020757715408,0.0,0.0,0.0,0.0,0.09503244204232787,0.0,0.0,0.0,0.08081199022964365,0.0,0.0,0.0,0.0,0.0,0.0,0.19558243802175185,0.1057884952928956,0.0,0.0,0.0,0.0,0.0,0.21732244885048976,0.0,0.20223995308633647,0.0,0.0,0.10510005030455664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0948802130672597,0.1314888546698944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12160963699486654,0.0,0.0,0.0,0.0,0.09927153544524653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1086131919591142,0.0,0.0,0.0,0.0,0.0,0.1241729425508116,0.0,0.0,0.1993466040075106,0.0,0.0,0.0,0.0,0.1050855478491106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15930541823383584,0.0,0.11920136414458665,0.0,0.11702870434577535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19592610389688533,0.0,0.0,0.0,0.0,0.0,0.0,0.1741705835307663,0.0,0.0,0.1051653854021713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1897061969370612,0.0,0.08735752286537543,0.17622954472346072,0.09165300860395224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16105157253964678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11381124321884815,0.2417961786068459,0.0,0.0,0.0,0.1194621677499692,0.13312258644410724,0.0,0.1188673278934234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1081830750930268,0.0,0.0,0.0,0.0983016801437934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.420560722744375,0.0,0.0,0.0,0.13612528505576066,0.0,0.1360378379079977,0.0,0.0,0.1120007408114196,0.0,0.0,0.0,0.0,0.10940745798317557,0.0,0.0,0.0,0.0,0.0,0.0,0.06929374292944337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12371160230199955,0.0,0.10263543160733253,0.1308801501976203,0.0,0.07009206183043791,0.0,0.09532240487289484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0865134186497112,0.0,0.0,0.08441709480050154,0.0,0.0,0.0 fitness,blue92lx,2018/02/22,"Am I overloading chest on my nsuns workout? Hey everyone, So I got back to the gym in August after a two year break. Spent about 2 months getting back into it, and when I was ready to really start lifting I got on here and for the first time ever tried powerlifting and absolutely love it. I used to be the person doing all dumb bells, cables, etc. Never again! All of my lifts have increased weekly, bi weekly at worst. So my question is my chest day on nSuns workout. I do 4 days per week program, but I do all 531 (even on the OHP day). My chest seems like it's stalled out, and tonight while doing my chest day I realized maybe I'm just doing too much. I do the bench and C.G. bench, but I also do all chest accessories with a bicep and tricep accessory at the end. So it might look like this: All Accessory work is 3x8-12 reps **Chest Day:** Bench C.G. Bench Superset Cable flies and Cable Press Superset Biceps and Triceps My other days are: **Leg Day:** Squats Sumo Deadlifts If I'm not dead by then I might do something like Romanian Deadlifts **Deadlift Day:** Deadlifts Front Squats Possible back accessories would be: Rows of some type (cable, dumbbell, or barbell) Lat Pulldowns Straight Arm Pulldowns **OHP Day:** OHP Incline Bench Superset Facepulls and Side arm raises or some time of shoulder lift Superset Bicep and Tricep For the most part the accessories I keep fairly similar from week to week, I may change it up to keep it interesting; but generally keep it to around 4 exercises of accessories after the two main lifts. Any advice is appreciated! Thanks in advance.",1.44806306306306,4.112524391891892,2.6812162162162174,86.82313063063066,95.62162162162159,5.5747747747747765,21.707207207207208,7.083569544072883,1.167485585585586,1244,46,227,23,48,398,165,296,0.03,0.8540000000000001,0.116,0.9801,1,0,1,0,0,0,57,0,0,0,3,16,8,1,0,11,0,21,19,16,1,7,44,36,23,1,2,8,0,1,3,0,4,1,0,0,1,9,14,0,3,3,4,1,3,2,2,0,3,4,2,20,6,30,26,14,52,0,0,1,2,4,14,1,11,37,141,29,3,0.0,0.0,0.0,0.0,0.0,0.09754732616082587,0.0,0.0,0.0,0.0,0.0,0.07982960028756425,0.0,0.0,0.0,0.06788406926975117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08886495088165011,0.0,0.0,0.0,0.2302765890941593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1056010631856978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5794067797432862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08841485946916333,0.0,0.11133068218723376,0.0659331273227805,0.09029695687678163,0.0,0.09538656816224733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0849106513705206,0.0,0.0,0.0,0.0,0.052154170498674636,0.0,0.0,0.0,0.1596775109858315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2661857524355857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14630759524121253,0.0,0.0,0.0,0.08382742144426107,0.0,0.0,0.0,0.09009549026612093,0.0,0.0,0.0,0.10028710710160314,0.0,0.0,0.0,0.0,0.2117959954929913,0.0,0.0,0.07967894725263536,0.0,0.07338247847349383,0.0,0.07699079266791163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10810018360534544,0.0,0.0,0.08716288519564758,0.0,0.0,0.0,0.11253710186934114,0.0,0.0,0.0,0.0,0.0,0.0,0.1118262630812584,0.0,0.0,0.0,0.06395011779729423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0908764571019786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07684976139529817,0.0,0.0,0.0706562804697346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09190496899348584,0.0,0.0,0.0,0.0,0.0,0.0,0.11641691366876285,0.0,0.0,0.0,0.0,0.0677742690119269,0.0,0.1950280230516245,0.0,0.0,0.08621629944967259,0.0,0.0,0.0,0.0,0.40036588116210015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07267341006812221,0.0,0.0,0.0709124462187332,0.0,0.0,0.06428369200199344 fitness,Procrastoraptor,2018/02/22,"Conflicting Answers on Caloric Intake for Gaining Muscle Mass So the overall goal is to add muscle mass with a toned look. I'm 6'0 and now weigh 155 pounds after about 5 weeks of intermittent fasting which was suggested by my trainer (although I’ve always been a skinny guy due to long distance running and a fast metabolism). My trainer has told me the goal is for me to lose 2 pounds every week, equaling about 1800 calories per day. But when I look up adding muscle, I'm reading I should be eating around 2700 calories per day. I don't think my trainer would hinder my progress, is it just different philosophies?",8.33537356321839,7.759562939655173,7.5137931034482754,75.62718390804599,61.8448275862069,9.457471264367816,38.298850574712645,8.344100000000001,3.227102298850574,495,22,86,5,6,153,85,116,0.049,0.901,0.05,0.0516,1,0,0,0,0,0,10,0,0,0,5,7,1,0,0,5,0,10,3,1,0,0,12,16,6,0,2,2,0,0,0,0,2,0,0,0,1,2,5,3,1,2,1,0,1,1,1,0,0,3,2,9,0,14,10,1,17,0,1,2,0,3,5,0,0,11,49,11,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20042618402194334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21442862870052226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3106871719577733,0.0,0.0,0.0,0.0,0.25166171101545404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.246473891940298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20294645029778435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2385027969720881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21316561234862294,0.4045464235215223,0.2694760163636929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2409388473379093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15434211752092036,0.0,0.0,0.0,0.0,0.0,0.2301651078918572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3864286471745193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17110973954999775,0.0,0.0,0.0 fitness,chickeneater7,2018/02/23,"Improving one legged jump Im 5’11, 180 pounds. I can touch rim off of a two foot jump with a short run up, but i barely get halfway up the net off of one leg. What are some cues to help coach myself, good videos to watch, good exercises, etc. I understand that genetics are a big component, and I don’t expect to ever dunk off of one leg.",4.692887323943662,4.064155718309859,5.791654929577469,85.15396126760565,69.28169014084507,9.916901408450704,26.200704225352112,9.516144504307137,1.7420957746478876,260,6,61,5,4,87,52,71,0.0,0.815,0.185,0.9209,0,0,0,0,0,0,10,0,0,0,0,1,2,0,0,4,0,4,5,4,0,1,7,6,2,0,1,1,0,1,0,0,0,1,0,0,0,2,2,0,0,1,3,0,3,1,0,0,4,0,2,5,2,12,6,2,11,0,0,1,0,1,7,0,1,1,36,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3100869663037698,0.0,0.2515021813779407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14526389484280067,0.0,0.0,0.4664118209160887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18636367188237388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3003298172168668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.565219239000325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2716036892264487,0.2894483905828095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Maxidaz,2018/02/23,"How important is decline bench press? I’ve only been lifting for six weeks or so. I normally start chest days with incline bench press, followed up by flat bench barbell press. Should I work a decline press in as well? What are the benefits to adding this into my workout? I know very little about this so this is probably a dumb question.",3.011741071428574,5.768708656250002,3.2788392857142874,87.83937500000002,79.625,6.1571428571428575,27.892857142857146,7.447530270364453,1.791341964285714,270,12,49,4,7,83,50,64,0.051,0.8390000000000001,0.109,0.4098,1,0,0,0,0,0,7,0,0,0,1,5,3,1,0,3,0,5,1,1,1,0,8,8,5,0,2,1,0,4,0,0,1,0,0,0,0,4,2,0,0,2,1,0,1,0,1,1,1,1,4,4,2,9,6,0,8,0,0,0,0,1,4,1,2,3,31,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2168860093136828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1848219668208824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33706146314804303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32950309919173953,0.0,0.0,0.0,0.0,0.0,0.25577169427173946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3625888327841773,0.0,0.0,0.0,0.37673354033261053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2380352338945159,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2774831433052431,0.0,0.0,0.2697599860400985,0.0,0.3023745490820475,0.0,0.0,0.0,0.0,0.0,0.0,0.24483077864376734,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TPMJB,2018/02/23,"So is DMAA (1,3-Dimethylamylamine) officially gone from pre-workouts again? Hey all, I seem to be one of a small group of people that absolutely loves the pump they get from DMAA. I've seen a lot of people here suggest ""black coffee"" for pre-workout and generally dismiss any pre-workout. But I can't compare to the pump I get on DMAA. Makes exercise enjoyable. I started with Noxipro back in 2015, and when that became unavailable I switched to E.S.P with amp citrate, then a long drought, and onto Mesomorph last year. Anyone have suggestions for DMAA? Is DMHA any good? I try to stay away from caffeine because I have to crap my brains out like four times a day when I take over 200mg. Mesomorph no longer has DMAA :( #Edit: In case it's not painfully obvious, when I have to choose between $100 supplement tub and no tub, I choose no tub. Yes, there's a site that lists all the remaining ones. No, there's nothing affordable on it.",4.8912100259291265,6.350520134831463,4.997191011235955,83.6227009507347,69.56179775280899,8.622990492653411,30.546240276577358,9.057496981413335,2.4951965427830602,736,30,143,14,13,230,116,178,0.08199999999999999,0.813,0.105,0.7192,1,0,1,0,0,0,36,0,0,1,0,9,6,1,0,8,1,8,5,2,1,3,18,17,10,0,0,2,0,0,1,0,0,2,0,0,0,5,7,0,0,3,1,0,1,6,2,0,3,2,2,12,4,25,14,3,24,0,0,2,1,6,10,1,2,13,84,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2281992306066197,0.0,0.28644829152924844,0.0,0.0,0.0,0.0,0.1472655924904992,0.0,0.0,0.0,0.0,0.0,0.1978779618705808,0.16194849109366616,0.0,0.12838780484445975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23511389903393806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13582804064448625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22007332789826486,0.0,0.0,0.17665229496836032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1716778052756887,0.0,0.0,0.0,0.0,0.0,0.10289493334109057,0.0,0.0,0.18638598610714954,0.0,0.0,0.0,0.17905574544415065,0.19008656625067816,0.0,0.1405858949350727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2020889716347171,0.0,0.0,0.0,0.2854338054970836,0.0,0.22410721203368286,0.0,0.0,0.0,0.0,0.29202524142743724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19173427696011935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1490730523677184,0.22448556598243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15835485725102116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12281020563533225,0.0,0.0,0.0,0.0,0.14299248540158488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1356279458880981 fitness,Cheeseplay,2018/02/23,"Does walking up stairs on your heels work your glutes? I walk up a lot of stairs during the day and also need to work my glutes. I've been studying the difference between quads and glutes in the mechanism of raising your body and stepping. It seems like if you are bent forward over COG you use quads and if you are behind your COG you use glutes. I was thinking about just always walking up stairs on heels would be a time efficient way to get two birds stoned at the same time. I ask this because it doesn't feel like I'm using quads at all stepping like this.",6.6182595870206455,5.887423584070799,5.747920353982303,87.39704277286134,65.3716814159292,8.5952802359882,30.33775811209439,7.1686216300943375,1.5306589970501467,447,13,95,3,6,134,69,113,0.0,0.907,0.093,0.8519,0,0,0,0,0,0,6,0,8,0,2,3,3,0,0,6,0,7,3,3,3,1,18,17,7,0,4,3,0,1,3,0,1,0,0,0,0,4,4,0,0,3,0,0,6,1,0,0,1,2,1,12,3,16,13,3,23,0,0,0,0,9,14,0,4,7,57,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16301378471817132,0.16961434153747054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1905664027983558,0.0,0.0,0.0,0.0,0.12426126674916757,0.0,0.0,0.0,0.0,0.0,0.0,0.22642446892537296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1314623644433283,0.0,0.0,0.0,0.0,0.21297334783067107,0.0,0.0,0.17838505187711098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1030695320841514,0.1456260259942353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10649995354104456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2987633001714993,0.0,0.0,0.0,0.0,0.0,0.0,0.17330067894347034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15114756838373186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18557170724403327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1306148533564041,0.0,0.0,0.2377258765419365,0.0,0.0,0.0,0.0,0.0,0.0,0.199125738129874,0.0,0.0,0.5281666910666859,0.0,0.0,0.0,0.16180169200889544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29680137645448623,0.0,0.0,0.14480476164353578,0.0,0.0,0.0 fitness,brycedailey,2018/02/23,"Hiw Much Will This Improve My Vertical? http://www.basketballforcoaches.com/vertical-jump/ Hi. I am 14 and 5-10, 168 pounds. I can only jump 18 inches vertical without a running start. I am looking to improve that number as much as i can. What i am wondering is how much could this progam i linked to improve it?",3.502227272727275,6.729093472727275,3.8257954545454567,79.87869318181819,87.0,5.65909090909091,25.056818181818183,7.1686216300943375,1.5428636363636363,251,10,42,4,8,78,39,55,0.0,0.8059999999999999,0.194,0.8541,0,0,0,0,0,0,16,0,0,0,0,1,0,0,0,1,0,8,0,0,1,0,6,11,4,0,1,1,0,0,0,0,1,0,0,0,0,5,1,0,0,2,0,0,2,1,0,0,0,0,1,7,0,5,9,3,4,0,0,1,0,1,1,0,1,1,31,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2605417465075626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2740284857251723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7196531555568293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24818275954250266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2309725530203575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31456298359714313,0.3538825370128425,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,NumerousMountain,2018/02/23,"Question about progressive overload and proper form Curious about this folks. Let’s take say overhead press. You do 10 reps perfect at say 30kg. Next time you add weight. So your now doing 32.5kg. You do 7 perfect reps but the other 3 are crap form but never the less you’ve done 10 reps. So you add weight again, 35kg now. This time you only get 5 good reps so you see where I’m going with this?? When do you stop doing this? Do you only add weight when all 10 reps are 100% perfect?",0.03550647372429338,2.3384948811881223,1.342970297029705,99.27200304645851,90.28712871287131,3.8997715156131,15.690022848438687,5.369823440869387,-0.9174697638994668,377,8,85,2,13,119,60,101,0.07400000000000001,0.777,0.15,0.8504,0,0,0,0,0,0,14,0,9,0,4,11,5,1,0,2,0,10,4,1,0,5,14,15,8,0,0,2,0,4,0,0,0,0,2,0,0,5,5,3,1,1,0,0,1,1,1,0,0,1,7,9,4,4,13,4,13,0,0,1,0,12,2,1,1,10,47,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.194013286975251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0990513635802108,0.0,0.10774664046084123,0.15901655019529204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1938655152153697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14622115401244354,0.0,0.20162788663139025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2883788579037316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2123807882738642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3015343258747584,0.0,0.0,0.15107626410144487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15850319073198765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1425458022565482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2210993662143218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6925975400061829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,rainyman94,2018/02/23,"How long do muscles stay pumped for? I’m going to measure my body and want to measure my body in it’s normal state. When you workout your muscles are obviously pumped and slightly larger, how long should I wait until I can measure? Is over 24 hours fine? Thanks",2.8794117647058783,5.27905105882353,3.427215686274512,88.6584705882353,77.62745098039215,4.864313725490196,25.88627450980392,5.6839178017228535,0.743773333333333,208,8,39,1,5,65,39,51,0.0,0.871,0.129,0.6747,0,0,0,0,0,0,5,0,2,0,0,3,2,0,0,0,0,5,2,2,2,1,9,10,6,0,3,0,0,0,0,0,1,0,0,0,0,1,2,0,1,0,1,0,1,0,0,0,0,0,0,6,2,6,9,0,10,0,0,0,0,2,2,0,0,5,23,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6245543970412875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15977528992883067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27686098193702346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4975906044760331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2754522485035266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29965211120842145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2588309972137967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16582048970677282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,FTaylorr,2018/02/23,To what extent should you arch your back while bench pressing? Hi everyone. Just had to take a week and a half off from the gym due to a back injury while benching which has left me wondering how much should you arch your back while benching? Currently I pretty much push my back to its absolute flexibility limit however trying that again brings back the pain which I previously had. I would post a form video but my back won't really let me lol. Thanks in advance.,5.7263295880149805,6.847069516853933,5.707359550561801,80.56343632958803,67.31460674157304,9.528838951310863,27.192883895131093,9.725611199111238,2.3020996254681654,373,11,72,8,6,117,63,89,0.044,0.823,0.133,0.8424,2,0,0,0,0,0,6,0,4,0,2,10,2,0,0,6,1,8,3,2,1,0,9,12,6,0,3,2,0,1,0,0,4,1,0,0,0,5,1,0,1,1,2,0,3,1,1,0,1,2,1,11,1,7,5,4,20,0,0,0,0,5,3,0,1,13,55,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7880015546633284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16320539639206622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.185573195340606,0.1746531561676803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2511132692629763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18174176894272304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1635778604185692,0.1737635950335697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10941796654927306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1284193026021289,0.0,0.0,0.1572484175074763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11596104831510125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1370043468295798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18522381257873954,0.0,0.0,0.0,0.12133043590135136,0.0,0.0,0.0 fitness,NickIsNotAvailable,2018/02/23,"What do I eat before workout? Right now i'm at the supermarket and I wonder what are good products to buy before a training session. I want to loose weight but haven't eaten for 4 hours and so I know i'll be exhausted during workout (i've tested this before and it sucked). So what should look for to get a bit more energy to go through my session? Edit: Ate high protein this morning",1.260256410256407,3.70162143589744,3.069487179487183,88.49217948717953,84.64102564102564,5.005128205128205,22.76923076923077,6.42735559955562,0.6739384615384618,304,11,59,3,9,101,57,78,0.067,0.8440000000000001,0.08900000000000001,0.1654,0,0,0,0,0,0,7,0,0,0,0,3,3,1,0,3,0,5,5,0,0,0,8,15,6,0,2,1,0,1,0,0,1,1,0,0,0,6,3,4,0,2,2,1,1,1,2,0,0,2,2,5,1,8,11,2,6,0,0,1,0,0,3,1,1,2,35,11,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6212531424335044,0.0,0.0,0.0,0.26568986891292884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2490215764370456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12714736395660708,0.0,0.13830906324356038,0.20412172485068425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2571268582096691,0.0,0.0,0.2396639873253163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1337461937039062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2043640146512964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20783106604490856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14354207467342409,0.0,0.0,0.2963511330943808,0.0,0.0,0.0,0.0,0.0,0.0,0.2639172923484395,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,pjz4302,2018/02/23,Hack squat instead of back squat? Ive just broken a hand and ended up in a cast for 6 weeks so Im not really going to be able to do back squats. Are hack squats a good alternative? What are their drawbacks compared to back squats?,1.130625000000002,3.2891258125,2.65816666666667,93.1035,82.54166666666666,5.506666666666668,17.933333333333334,6.742157984588678,-0.10779666666666632,181,4,40,2,5,59,36,48,0.064,0.8,0.136,0.5484,0,0,0,0,0,0,4,0,0,1,0,6,1,0,0,3,0,5,1,1,0,0,3,6,2,0,0,2,0,1,0,0,0,0,0,0,0,1,1,0,0,0,0,0,1,1,0,0,0,0,1,2,1,7,5,0,8,0,0,0,0,1,2,0,0,5,25,3,0,0.3107904736343674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7169360708213304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2752681121402358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17662938833568648,0.2606763039303595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3357070434381555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19910033565507693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24929737135710955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BraindeadIQ,2018/02/23,"Going from split workout to full body workout 3 days. Hello all, Been straight for little over year now, Before i that took 1 year off and before that i had trained since 2011. I’ve always done split and been now working out 5-7 days a week. And i’m thinking about switching to 3 days a week. And have like *full* body each day. What i’ve thought of was something like this. I would split the week like this: you can **critique** if you want, I’m **very** open to ideas and changes from more expierenced. Week 1: M - Workout A W - Workout B F - Workout C **Workout A** |Back Squat: 3x4 Superset with calves. Bench Press: 3x4 Bend Over Row: 3x3 Seated Leg raise 2x2 Seated Hamstrings 2x2 Side delts 3x3 |Dumbbell Bicep 3x10/12 superset with below. |Overhead Dumbbell Tricep 3x10/12 **Workout B** Deadlift 3x4 OHP 3x6 Incline Bench 2x10 Front Squat 2x10 Lat pulldown 2x10 Rear Delts 2x10 Tricep Rope Pulldown 2x10 Hammer Curls 2x10 **Workout C** Back Squats 3x10 Dumbbell Lunge 2x10 Chest Dumbbell Press 2x10 Seated Back Row 2x10 Deadlift 2x4 V Bar pulldown 2x10 Front Delts raise 2x10 Barbell Upright Row 2x10 Calves 2 sets till failure. |Preacher Curls 2x10 Superset with below |Skullchrusher 2x10",1.3604960460100628,2.8920982523364533,0.6822897196261692,97.50087526959022,117.87850467289721,2.393817397555716,22.806973400431342,4.713530739802397,0.06253156002875615,942,40,166,4,52,266,123,214,0.043,0.905,0.053,0.25,0,0,1,0,0,0,51,0,2,0,1,6,3,0,0,5,0,8,9,8,0,1,18,15,7,0,3,1,0,2,3,0,1,0,0,0,0,5,11,1,0,3,9,0,4,0,0,0,0,7,2,5,3,18,7,5,34,0,0,0,0,3,13,0,1,19,57,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12405918500525917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34393511369011803,0.0,0.0,0.0,0.2537381388930133,0.0,0.0,0.0,0.0,0.33122240519885354,0.0,0.0,0.0,0.0,0.0,0.0,0.15772299657313069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3846163866538544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15257619719363508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08473426185497338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16831038013413951,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21852121225592067,0.14943260107751336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1233331247812062,0.0,0.0,0.0,0.0,0.11478080132471755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09553421078722413,0.0,0.11836496794333315,0.0,0.0,0.0,0.0,0.1656502996411229,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12301918905827194,0.08794023657846126,0.0,0.4783808389617104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1085431117959101,0.0,0.0,0.10591298207179756,0.0,0.0,0.19202489496737926 fitness,mrdoge10,2018/02/23,"“Progress” Question Hey, r/fitness! These pictures were taken a bit over 5 months apart. The first one is the older one, while the second one is the most recent. I weigh 170lb right now. First pic is around 165lb. I’m terrified of becoming fat again so I’m gonna try to buckle down harder. Any thoughts on whether I’m going in the right direction? Thank you! https://imgur.com/a/ZoTSG https://imgur.com/a/A8W5H Edit: current flex (I don’t have an older one to compare with) https://imgur.com/a/k4VOS",3.5777972027972003,6.8222092272727295,2.470454545454544,89.40741258741258,87.4090909090909,5.4349650349650345,22.67832167832168,7.010146845296331,1.1127244755244758,404,14,68,6,13,115,68,88,0.048,0.882,0.07,0.2225,1,0,0,0,0,0,32,0,1,0,3,4,1,0,0,7,0,6,2,1,0,0,6,14,3,0,0,1,0,0,0,0,1,1,0,0,0,1,2,2,0,2,0,0,1,1,0,0,7,3,0,3,1,9,10,2,19,0,0,0,0,3,8,0,2,10,39,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14513736647371353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18999487039480886,0.0,0.0,0.0,0.0,0.0,0.0,0.2357128462772638,0.0,0.0,0.0,0.0,0.23300650559913014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3630810132054462,0.0,0.0,0.0,0.0,0.0,0.0,0.12129522157140442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1703550286841521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5784933903602896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2390865706903429,0.0,0.0,0.0,0.0,0.0,0.2107329611018912,0.0,0.0,0.3645301994554878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19649448403804756,0.0,0.0,0.0,0.0,0.0,0.16943683344467705,0.0,0.0,0.0,0.0,0.0,0.14490261153886388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Evan_122,2018/02/23,"Best Pull Up Bar For Muscle Ups In My Apartment Hello! So I’m moving into my new apartment and I am really getting into calisthenics! I’m going to do a “calisthenics only” transformation. However, there are no bars close to me to use. The only thing like it is a playground a few miles away and it’s a low swing set, but I’m not just going to go there while kids are swinging and do a full workout haha. My question is, what’s the best pull up bar I can buy to use in my apartment which is sturdy enough for muscle ups and intensive work? Keep in mind, I can’t bolt anything to the walls. Thanks so much!",1.5632933333333303,3.5611344960000046,3.6709,87.29728333333338,80.04,6.086666666666666,21.61666666666667,7.1686216300943375,0.6844266666666665,472,14,98,6,12,161,77,125,0.025,0.825,0.15,0.9567,1,0,0,0,0,0,12,0,0,0,3,5,6,0,0,8,1,10,3,0,2,0,15,21,8,0,0,3,0,0,1,0,0,0,0,0,1,5,7,3,1,1,4,1,6,3,1,0,0,0,0,8,5,18,21,6,27,0,1,0,0,3,18,0,1,3,68,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16923103047000015,0.0,0.0,0.0,0.1932133495938587,0.0,0.0,0.0,0.0,0.0,0.0,0.4316304116662535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2124896695925695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10744275016159116,0.0,0.3506240081917806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18278966010486533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10046937283532152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20764616164082048,0.0,0.0,0.21857160004254936,0.1511751644303556,0.0,0.0,0.19861641189341545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31280960162193955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2303731634663683,0.0,0.0,0.0,0.13174356841652035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18933332709081852,0.0,0.0,0.13662359420261086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35522821024882395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1497144133763674,0.0,0.0,0.0,0.0,0.0,0.0 fitness,KoreanGundam,2018/02/23,"Deadlifts and squats on the same day? So my routine looks like this right now: Day 1: Deadlift + Squats + Upper back Day 2: Chest + Cardio Day 3: Shoulders + Biceps + Triceps I've heard that doing deadlifts and squats on the same day is counterintuitive so I've been considering changing it to: Day 1: Deadlift + Upper back Day 2: Squats + Chest Day 3: the same Is this viable? Do I really need cardio?",3.723416666666669,5.058565175000002,4.949999999999998,83.32166666666669,72.25,6.833333333333335,25.833333333333336,7.1686216300943375,1.1669583333333335,314,10,62,3,6,104,43,80,0.0,0.958,0.042,0.466,0,0,0,0,0,0,18,0,0,0,0,5,1,0,0,3,0,5,7,5,0,0,6,8,4,0,1,0,0,0,1,0,0,2,1,0,0,4,2,0,0,0,0,0,0,0,0,0,0,2,2,2,1,3,6,3,16,0,0,1,0,1,5,0,0,12,27,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2687860743060481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1848913213098433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.9017357452104512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08538741241725557,0.0,0.0,0.0,0.14676900255797465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12959523224611474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11196688196850682,0.0,0.0,0.0,0.0,0.149258950094609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,blinkker,2018/02/23,"First time attempting a serious cut Since around the 15th of January, I have been doing an hour of intense cardio a day(20 minutes bike/elliptical/treadmill) usually followed by 10 minutes of core every day(with a 1.5-week break in the middle because I had such a bad sinus infection I couldn't workout). I have also have been eating around 1250 calories a day(realistically 2 days a week I end up ""cheating"" and eating 2000) trying to just focus on meats and vegetables and no more than a single small serving of carbs a day. I am 6'6""(with a *very* wide build) and when I started I think I was 295(may have been as low as ~288 but no lower) and I just clocked in at 265. I definitely look a little trimmer but I feel I have aways to go. The CDC BMI calculator said that I should be around 160-215 which just doesn't seem healthy for someone with my body lol. My main motivation for this is primarily just to have a good looking body. I was told by someone that if I go below 250 the extra skin will not look good on my body and that at 250 I should transition from cardio every day to heavy lifting with some cardio mixed in. While that isn't a terrible plan I think I want to get as low as I can (230-220 maybe?) before I start trying to heavy lifting because I want to be as defined as possible, and I think that I should minimize the fat on my body before I start really trying to build muscle. I think my target bodyfat is somewhere below 15%, ideally 12% but that may be pushing it. So my question is what target weight should I aim for before I transition from only cardio to strength training with some cardio? Also what should my calorie intake be when I start strength training? What percentage of my workout should be cardio? Should I up my daily workout to an hour of lifting followed by 40 minutes of cardio? Any advice appreciated, cheers",5.666239980568378,6.4090111620111765,6.2357420451785295,78.07876244838478,67.26815642458101,8.572455671605537,32.04566431867865,8.587818076936951,2.5430071411221764,1468,59,269,21,23,478,181,358,0.047,0.818,0.135,0.9881,3,0,0,0,0,0,44,0,0,0,7,14,13,2,0,19,1,35,19,6,1,0,44,57,23,0,12,9,0,3,0,0,9,10,1,0,0,12,13,5,0,8,3,0,5,6,7,0,1,8,7,39,6,51,34,6,46,0,2,3,0,3,22,0,6,18,188,51,1,0.0,0.0,0.0,0.0,0.0,0.09036133418681848,0.0,0.0,0.0,0.0,0.0,0.14789763027828873,0.0,0.0,0.0,0.06288327226039864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2469556831585432,0.0,0.0,0.08687930156057481,0.0,0.07720920306618782,0.11273860624335034,0.0,0.2360573597256848,0.0,0.0,0.0,0.0,0.4108565720252218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35781585352852097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18924129902408876,0.0,0.0,0.08190162640031524,0.0,0.0,0.0,0.0,0.1558211686614792,0.0,0.0,0.0,0.0,0.0,0.046755983168823394,0.0,0.0,0.0,0.0,0.07865556183326029,0.0,0.0,0.0,0.0,0.04831214360398977,0.0,0.10510650189234956,0.15512013425690682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1821300986832419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09267997162006616,0.0,0.0,0.23295638972171345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0928992844406274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0703281625402233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10424686222219946,0.0,0.0,0.0,0.0,0.0,0.0,0.10358838859907832,0.0,0.0,0.0,0.05923912210613059,0.0,0.0,0.0,0.0,0.0,0.08796084667372657,0.0,0.0,0.0,0.0,0.08418188619919048,0.0,0.0,0.0,0.07649274938744498,0.0,0.0,0.0,0.15670031112055308,0.0,0.0,0.0,0.2618050549698105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23700605840120706,0.0,0.0,0.05392043049789736,0.0,0.0,0.08835975215181227,0.0,0.18834468188365808,0.0,0.0,0.0,0.0,0.0,0.1018434528709307,0.07629804251837978,0.10908327328286266,0.0,0.14834889528409104,0.11260444616175486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hillsnipe,2018/02/23,"Got my BMI Report after lifting for 1+ year. What would you do? I have been strength training for more than a year. Started with Strong lifts. As I gained more confidence I moved onto nsuns (after 8 odd months). While the challenge aspect of Nsuns was very exciting, as the weights increased, I realized that I was developing a mental block that made doing so many sets rather stressful. To the point that I dreaded going to the gym. I was further demoralized coz I had barely developed any aesthetics even though I was considerably stronger. Since then I have shifted to PHUL and I am really enjoying it. All those new exercises keep things fun while I still get to do my favorite compounds. I just got my BMI done today and it was all rather demoralizing. I knew I had a beer belly still, but I didn't expect to see 32.5% of body fat. Especially coz when I eye it visually, I can see that I am considerably less fat in other parts of my body. I do not drink sodas or eat junk food (an ice cream or couple of burgers without cheese once a month maybe). At most I drink 5-6 beers once a week but I am cutting back on that too since this week. I eat pretty much some combination of the following things daily (without counting calories). Protein shake- Milk- Eggs- chicken breast- chickpeas- kidney beans- oatmeal- basmati rice- lentils- brown bread (sometimes). My lifts are as follows (all weights without bar weight of 20kg). Squats - 200 lbs Bench- 80lbs OHP- 40 lbs Deadlift- Stopped at 190 coz I felt some discomfort as a result of bad form. Learning correct form all over again with a much lower weight. As you can see I am not eating rubbish. I am most definitely not eat in excess. Very likely maintenance or in deficit. I even do 20 mins of LISS on the bicycle 4 times a week. My lifts are nothing great either. My goal is to reduce body fat and increase muscle mass. From what I understand I should be eat in deficit while eating a lot of protein. Does this thing work? Or would you guys suggest something else? I am sick of this beer gut and the bulge I see when I put on a t shirt. [BMI report](https://i.imgur.com/gX0iatp.jpg) [Sail Rabbit TDEE Calculation](https://i.imgur.com/nSnFmEm.png) ",3.5573116777273266,6.276051591687048,3.7584683898009104,85.46085778321111,77.09290953545229,6.3402258702992205,26.364012108510885,7.536579438409214,1.5499087903131916,1747,68,318,25,42,539,242,409,0.108,0.8109999999999999,0.081,-0.9307,1,0,6,0,0,0,83,0,3,0,6,14,14,1,4,18,0,32,34,11,5,5,51,48,23,0,6,16,0,5,1,0,3,5,0,0,1,18,6,24,3,7,8,0,8,7,6,0,0,15,12,42,8,43,29,20,48,0,0,7,1,5,14,0,9,26,202,60,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05348551343135288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06047791836589238,0.0656704671875239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2620912594658361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08702605742705832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06882819561308083,0.08048748526533553,0.0,0.15409646740760394,0.0,0.48287888067303,0.06570298574901426,0.0,0.0,0.0,0.0,0.1038967523582165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07551748667308897,0.0,0.0,0.0,0.0951053438893937,0.0,0.0,0.0,0.0410920060732263,0.0,0.0446992897841457,0.0,0.12580909999046366,0.0867132262577734,0.0,0.07787705405809968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06990880084375589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.038425003757937386,0.0,0.0,0.0,0.0,0.0,0.0,0.06686643810501591,0.0,0.07442166765681257,0.0,0.07973997255284866,0.07901570238165513,0.0,0.0,0.0,0.07926191118388211,0.0,0.0,0.0,0.1255572757885882,0.08359377903930429,0.11563536423910092,0.0,0.0,0.07596181958756533,0.0,0.0,0.0,0.07546794815212429,0.0,0.0,0.16752192335383614,0.0,0.0,0.0,0.0,0.0,0.08517158568058551,0.0,0.0,0.0,0.0,0.0,0.07435080682436516,0.0,0.0,0.08001654656552619,0.0,0.0,0.0,0.07906618014941176,0.0,0.0,0.0,0.0,0.050385973044604966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2506992952984323,0.0,0.0,0.0,0.0,0.1301221716904769,0.0,0.0,0.0,0.0,0.060549536725195065,0.07778804843941688,0.0,0.0556697245572662,0.0,0.12562190069726006,0.06575592541853548,0.0900946844831683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1567570884292194,0.0,0.07727440519596393,0.0,0.04586214753070066,0.0,0.0745521416678203,0.0,0.0,0.0,0.0,0.0,0.08187867354503787,0.0,0.0,0.0,0.1297909549300819,0.0,0.0,0.18926774671617524,0.3831038940005957,0.0,0.0,0.0,0.0,0.0,0.2274508519359184,0.0,0.05725901072393112,0.0,0.0,0.1117431124999512,0.0,0.0,0.10129758893289086 fitness,victortristan,2018/02/23,"OMAD Diet and Losing Gains Hi guys! So I’ve been on this OMAD (One Meal A Day) diet for about a month now where I fast for about 23-24 hours before eating my daily consumption of 1800-1900 calories (I’m cutting from 180 lbs). I used to be on the “warrior diet” fast 20 hours and eat for four, but found much success in losing fat with OMAD. Problem is: I’m losing pretty much all my strength as well when it comes to weight lifting. Before when I wasn’t on the OMAD diet this wasn’t an issue before eating three square meals a day OR even the warrior diet. Do you guys think that it’s because I’m finally actually feeling the effects of the cut and actually losing strength? Or is it because of the OMAD diet? ",4.718452107279695,4.949482117241381,5.667126436781611,83.12773946360153,69.20689655172413,7.547892720306512,27.83524904214559,6.937597516519254,1.3473984674329502,557,17,112,4,9,184,87,145,0.121,0.7240000000000001,0.154,0.8048,0,0,0,0,0,0,15,0,1,0,9,9,11,2,0,10,0,7,13,1,2,1,15,15,10,0,1,3,0,2,0,0,0,1,0,0,2,6,5,13,0,4,0,0,1,2,7,1,3,4,3,6,4,17,10,3,17,0,4,1,0,4,5,0,2,11,65,12,1,0.0,0.0,0.2433799820328353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15203289865285205,0.0,0.3183335845927374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10741869613284967,0.0,0.0,0.0,0.0,0.0,0.0,0.16084339756829913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3828001453205877,0.0,0.0,0.0,0.0,0.0,0.08236370131911577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06305247055455293,0.0,0.0,0.1366036294151235,0.0,0.0,0.0,0.13672798907220393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2469467918665581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24561033489250256,0.0,0.0,0.0,0.0,0.13015523533537526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5580331851100427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09953498763693834,0.0,0.1833388702907472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08450048833650689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12686554280710244,0.0,0.11932182294091699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07990323647261685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10770145183540816,0.0,0.0,0.0,0.0,0.0,0.15185197796589198,0.11212099380324274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,microdeth,2018/02/23,"question about HIIT exercises So, I’m a highschool student who needs to get rid of some fat while gaining some muscle. I usually don’t have a lot of time to do a full hour and a half work out, and I found HIIT exercises. So my question is, if I want to get rid of fat and gain muscle, what combination of exercises should I do? Should I do HIIT cardio some days and just regular work outs another day, or should I do different kinds of HIIT exercises to meet my requirements? I’d appreciate if I can at some guidance regarding my situation. Thanks! ",5.167896825396827,5.855348990740744,7.253068783068786,70.54166666666669,68.35185185185185,10.986243386243386,33.02116402116402,10.914260884657429,3.8328052910052905,433,19,82,13,7,154,62,108,0.0,0.866,0.134,0.9145,1,0,0,0,0,0,11,0,0,0,5,4,2,0,0,4,0,11,7,2,0,0,24,18,10,0,7,4,0,0,0,0,3,7,0,0,0,2,6,2,1,3,4,0,0,1,0,0,1,1,0,10,2,13,14,6,10,0,0,0,0,4,4,0,10,6,58,12,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2308784004662285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2839963512793253,0.0,0.0,0.0,0.0,0.2300417079814767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2414164995350638,0.0,0.0,0.2300703957756122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2168333919841031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22928405714341715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18718954547402836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16326101431192006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4933049909377173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24749205180762354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20271257684573848,0.0,0.0,0.0,0.0,0.0,0.0,0.1283889914586418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24249765960741715,0.0,0.12986813451294935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3205879809201669,0.0,0.0,0.0,0.0,0.0,0.0 fitness,bakasaru1266,2018/02/23,"Jillian Michaels 30-Day Shred Curious if anyone here has every completed this program and what the results were? I’ve started this a few times, yet never finished it. ",5.4916091954022965,8.712916551724138,5.269655172413792,74.49919540229888,73.13793103448276,6.625287356321839,37.25287356321839,7.793537801064563,3.6240252873563215,136,8,18,2,3,42,28,29,0.0,0.919,0.081,0.3182,0,0,0,0,0,0,4,0,0,0,0,2,0,0,0,2,0,2,0,0,1,1,4,3,2,0,1,1,0,0,0,0,0,0,0,0,0,4,1,0,0,0,0,0,0,1,0,0,0,1,0,0,0,0,2,1,5,0,0,0,0,0,0,0,1,5,14,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34324055554227034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5146871066789522,0.0,0.0,0.0,0.0,0.0,0.3165823824872013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4135946157527567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3786033660991388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3474533083101452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2862409507587553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,skish2,2018/02/23,"Decline in large elastic artery compliance with age: a therapeutic target for habitual exercise ""Arterial compliance progressively declines with advancing age and increases the risk of cardiovascular diseases. Aerobic exercise training attenuates this decline and improves arterial compliance in previously sedentary middle‐aged and older adults. Intensive resistance training alone may increase arterial stiffness, but this is not observed with combined aerobic and resistance training. As such, the evidence to date suggests that habitual physical activity that includes an aerobic exercise component is a useful therapeutic strategy in the management of the age‐associated decline in arterial compliance."" Try not to ignore nor skip cardiovascular exercise. Although this research article was published in 2006, the results it put forth are important to consider when outlining your exercise routine. Published research such as this further highlight the importance of including cardiovascular exercise in your training routines. Please feel free to post related research that continues the conversation surrounding the benefits of cardiovascular training. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2465023/",15.81436363636363,19.358860618181826,13.931515151515152,21.897272727272764,45.84848484848485,18.84848484848485,66.51515151515152,15.668782140382113,13.02378787878788,1042,85,76,53,11,331,102,165,0.017,0.82,0.163,0.9785,0,1,0,0,0,0,26,0,2,0,2,3,4,0,1,11,0,5,7,0,2,0,16,7,10,0,0,3,0,1,0,0,1,7,0,0,1,8,7,0,2,1,6,1,4,3,2,0,0,1,1,2,3,20,5,2,19,0,0,0,0,5,8,0,1,6,58,10,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4350297414475181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21238239347070265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4610724626535554,0.0,0.0,0.4022775671290653,0.0,0.0,0.0,0.0,0.4222513421983535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28517629634333713,0.0,0.0,0.0,0.0,0.3627755093479346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JarJarAwakens,2018/02/23,"What biological processes cause loss of strength when cutting? I'm not losing lots of muscle so something else must be occurring. Things I think are possible: * Less stored glycogen * Actual muscle loss * Nervous system refusing to fully activate muscle motor units * Lack of sufficient ATP or creatine phosphate floating around in muscle cells * Me being a wimp",5.98862068965517,9.8215770862069,6.158189655172419,63.82452586206901,79.86206896551724,9.106896551724141,33.11206896551724,9.188382445141503,4.7772000000000014,293,15,34,9,8,93,51,58,0.232,0.67,0.098,-0.7915,0,0,1,0,0,0,8,0,0,0,4,3,7,1,1,1,0,4,0,0,1,1,9,6,3,0,2,2,0,0,0,0,1,0,0,0,0,2,1,0,1,1,0,1,0,1,6,0,0,0,0,2,1,6,3,3,4,0,3,0,0,2,2,0,2,1,22,4,1,0.0,0.0,0.34103727002607354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3111069181718052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35900717906202223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2919415893859286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3909732272233633,0.0,0.2971112194432814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3939806481093405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2690429938094603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2321757173428681,0.22392952292348065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,monsieur_chevre,2018/02/24,"Is it really that bad to do light running on rest days? Hey all. I love middle to long distance running, and I do it 3 days a week. I am looking to start the StrongLifts 5x5 program next week (I'll start easy I swear), because I'm 6' and 158lbs, and I think my cardio is fine while my strength is very subpar. I'm getting super mixed signals about this though, and it's confusing me. It seems most people doing stronglifts do not do cardio often, but more than that, many things I've read say that running on rest days kills the point of a rest day. Is this true?? I'm not doing sprints or anything, I don't think I'm ripping apart my muscles (my pace is like 9-10 mins/mile), but I wanna be sure. My plan was doing StrongLifts MWF and runs TRS. Some websites say I'll destroy my ability to gain anything from StrongLifts if I do cardio in between, and others say it's totally fine and even that it will supplement it well. Which is true? Sorry for dumb question Thanks for the answers guys",3.9641071428571415,4.912509025000002,4.259428571428575,89.96900000000002,71.25,6.7142857142857135,28.285714285714285,6.5431188927421005,1.1480714285714289,775,28,163,5,14,242,119,200,0.08800000000000001,0.7170000000000001,0.195,0.9699,0,0,0,0,0,0,27,0,0,0,4,5,16,3,1,5,0,19,4,0,0,5,28,32,13,1,2,6,0,0,1,0,1,3,3,0,1,16,7,0,0,5,1,0,4,3,5,1,0,1,5,15,11,15,29,8,21,0,0,1,1,7,6,1,8,12,96,31,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.257943695940266,0.0,0.0,0.0,0.0,0.0,0.1308593631077967,0.09553849557298584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4043002892843857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1035158072177354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08188267837670697,0.0,0.0,0.0,0.0,0.0,0.0,0.1551830241385957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1733937000129509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07656823126931636,0.0,0.0,0.13869725968239358,0.13161006538189554,0.0,0.0,0.0,0.14145100923117904,0.0,0.0,0.15889520007071548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16667949633468462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10865382529561672,0.0,0.0,0.0,0.14815638816462787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17556858533843225,0.0,0.1567680523542871,0.0,0.10040245828243853,0.0,0.0,0.0,0.0,0.0,0.0,0.3739035587099099,0.0,0.0,0.0,0.14267713660760878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1754415228534478,0.221862429549894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14771206108869728,0.0,0.0,0.0,0.0,0.1442919127149394,0.0,0.0,0.10412155129998987,0.2008469238342221,0.15398214572773367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12931506677730747,0.0,0.0,0.2514317099993852,0.0,0.14091517250577568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,collint22,2018/02/24,Opinion on TRX training? Recently bought TRX to attach to my ceiling. Is TRX training like doing bodyweight rows a good way to build muscle?,4.025866666666668,7.225648920000001,4.18,79.93666666666667,79.8,4.933333333333334,32.333333333333336,6.42735559955562,2.3123333333333336,113,6,16,1,3,35,20,25,0.0,0.7929999999999999,0.207,0.6966,0,0,0,0,0,0,3,0,0,0,0,0,2,0,0,1,0,2,0,0,0,0,1,3,0,0,0,0,0,0,1,0,0,0,0,0,0,0,0,0,0,0,0,1,0,0,0,0,0,1,0,1,2,4,2,0,3,0,0,0,0,0,1,0,1,2,8,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5255410947469809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30611272795340505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6186668833619862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4973457981608332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Brown_eyed_pea,2018/02/24,"Just Wanted to Share my Progress. M / 5'2 / 130lb~ I've been pretty unhappy with my body for about as long as I can remember, at my heaviest I was around 150ish (which doesn't sound like much but on my small frame it sure made an impact). Needless to say I was ready for a change so after the new year I decided I was going to do finally do something. I went out and purchased a door frame chin up bar and started working out at home. My usual routine is; Pull-ups - 3X10 Hanging leg raises - 3X12 Chins-ups - 3X10 Hanging side crunches - 3X12 Decline push-ups 3x30 Crunches - 3X30 Followed by around 30mins on a stationary bike. I usually manage to workout at least 4-5 times a week and try to eat healthy through the whole week except for my cheat day on Friday, and not gonna lie, I go hard on Fridays, haha. I've also started taking post-workout protein shakes which consist of approximately; 1 scoop of vanilla whey isolate, 1/2cup of strawberries, 1/2 cup of mixed berries, half a banana, and 1 cup of low calorie almond milk. I'm so grateful that I remembered to take pictures to map my progress! it's so awesome to be able to look back and see how far I've come, especially when half the time it feels like I'm not really making any progress at all. [Progress Pic.](https://imgur.com/a/Qe9ju) The first picture was taken a the beginning of January, the second was at the end of January, and the third was today. So that's it! I just wanted to share my journey so far with everyone. I would be happy to answer any questions and am open to any advice you guys have to offer! Thanks for reading. Edit: Thanks for all the great comments everyone, you guys are awesome! ",4.469389233954448,5.951586658385093,4.92386645962733,83.6574560041408,70.61490683229813,7.602691511387165,30.186853002070393,8.07648339933343,2.106527536231884,1312,54,248,18,24,417,194,322,0.048,0.754,0.198,0.9956,1,0,1,0,0,0,58,0,2,0,6,14,13,1,1,16,1,18,5,2,3,3,37,41,19,0,3,6,0,2,2,0,2,0,2,2,2,8,16,3,0,6,4,1,9,3,3,0,5,10,6,21,10,48,27,5,50,0,1,2,0,10,21,0,1,22,143,29,4,0.11778817282244715,0.0,0.0,0.0,0.0,0.11510123925301255,0.0,0.0,0.0,0.0,0.0,0.09419515925041627,0.0,0.0,0.0,0.2402999899434523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2097128927095836,0.0,0.0,0.0,0.09057183427046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1308361065629499,0.0,0.0,0.0,0.0,0.0,0.0,0.12460426869179278,0.10146408120894486,0.0,0.0,0.0,0.0,0.0,0.0,0.07596362709806595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12052670664694533,0.0,0.0,0.10432535973875316,0.0,0.0,0.0,0.0,0.0,0.22510329366620255,0.0,0.0,0.0,0.0,0.05955723931762865,0.08414789419954602,0.0,0.12903118588658855,0.0,0.10019055963065758,0.0,0.0,0.0,0.0,0.0,0.0,0.13388346608900922,0.0,0.0,0.12986187636552704,0.0,0.2332576194487471,0.0,0.1253877002316688,0.10551506689394864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1181511412014974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11509070306124965,0.0,0.0,0.10423882637022756,0.09891239946148124,0.0,0.0,0.0,0.0,0.11145401712347153,0.07862451999913507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0865878599053662,0.0,0.0,0.11376055129648195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1128085099056206,0.11983291737293987,0.0,0.0,0.0,0.0,0.1319497106508621,0.0,0.11782004797483148,0.0,0.07545811964860091,0.0,0.0,0.0,0.266862076751627,0.0,0.0,0.0936698826994923,0.0,0.0,0.09386192365334596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09067909004818438,0.0,0.0,0.16674214995225298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11101395891938966,0.0,0.1771240940870091,0.0,0.0,0.21688704838960707,0.0,0.0,0.0,0.0,0.0,0.0,0.13736646160032612,0.0,0.11164941522613273,0.0,0.0,0.07997043752771363,0.0,0.0,0.0,0.0,0.0,0.2594540627524267,0.0,0.1389490322340115,0.0,0.18896513473021645,0.0,0.0,0.10919081627561487,0.0,0.1315062884981068,0.0,0.0,0.0,0.08575119266510918,0.0,0.0,0.08367333846528972,0.0,0.0,0.07585172146071431 fitness,Blaze_Fire99,2018/02/24,"At what point should i stop losing weight and start focusing on getting fit? M/18/5'9"" So i've been losing weight for a few months and i'm down to 210 from 248. I've never really focused on fitness as a part of my life so no background of being a heavy weight lifter with a six pack just waiting to come out and see the sun. My goal is not to become an insane body builder or anything, i just want a body that i can be proud of. Also does protein really matter if i'm not lifting right now? It will just help me keep what muscle i have and lose fat instead right? I've been eating a lot of chicken on my breaks at work since it's tasty and low calorie. Thanks for any help!",2.537784891165174,3.7703315492957765,3.4882074263764413,93.046357234315,75.05633802816901,6.008706786171576,22.76824583866837,6.11248444174946,0.25361126760563346,528,14,118,3,11,169,97,142,0.14,0.7340000000000001,0.126,-0.4665,0,0,0,0,0,0,12,0,0,0,6,8,6,0,0,8,0,9,8,3,0,1,23,19,11,0,3,7,0,3,0,0,2,2,0,0,0,5,8,5,3,0,0,0,1,4,4,0,1,2,4,8,2,19,13,3,20,0,4,1,0,2,13,0,3,5,72,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11167114554384514,0.0,0.0,0.0,0.09496091364886564,0.0,0.0,0.0,0.0,0.0,0.0,0.1149129414796006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15422291161192844,0.0,0.0,0.0,0.0,0.0,0.3102201432568127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1202886673829423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12220109560338716,0.0,0.0,0.0,0.0,0.14288797329924233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07295684737861931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18719732086428065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12411965734871565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09863282260947666,0.0,0.0,0.0,0.0,0.0,0.4686688905811782,0.0,0.11871809107801293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1114604016978336,0.0,0.0,0.0,0.1077000258373296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1512179854743607,0.0,0.0,0.0,0.0,0.0,0.1320062217526224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17891566252023838,0.0,0.0,0.0,0.0,0.23850591776560745,0.0,0.0,0.0,0.0,0.11127608489362743,0.0,0.0,0.0,0.0,0.11551277642273627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09883887369471912,0.0,0.0,0.11674643010738045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1285630033434216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08236409240802975,0.0,0.0,0.5101366724761925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1016605735673343,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dakotajones,2018/02/24,"Is trading PPL for a full body/cardio giving me false gains? I’m 6’ and 215lbs. My fit goal is to lose around 20lbs but still improve strength. I was recently on PPL and jogging a couple of times a week, until one day when I knew I’d be out of the gym for a while and decided just to do a version of push, pull, and legs all in one day. It was awesome, felt like I turned a corner in my progress. Now I’ve ditched PPL for full body workouts and running on alternating days. It really seems like I’m burning more fat and improving my strength better than before. Have I fallen for a meme? If not, are there any good routines for “full body” on and off days? Everything I’m finding looks like it requires rotation. ",3.847931034482759,4.664330517241382,4.6318965517241395,87.68025862068968,71.41379310344827,7.731034482758621,28.98275862068965,7.908726449838941,1.6782965517241384,555,21,119,7,10,179,95,145,0.031,0.674,0.295,0.9927,0,0,0,0,0,0,16,0,0,0,8,7,8,0,0,8,0,8,4,4,0,1,20,17,12,0,1,4,0,1,3,0,0,1,0,0,0,3,9,1,1,5,3,1,5,1,1,0,2,4,2,8,7,20,12,6,30,0,1,1,0,1,13,0,2,15,70,11,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12268471695369257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16060279625689858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1535152848643972,0.0,0.0,0.15955763354908084,0.0,0.4007887983210307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19961979493265536,0.0,0.4653970776192792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1621405188330279,0.0,0.0,0.0,0.0,0.0,0.17322151145530895,0.0,0.16489110929052495,0.0,0.0,0.0,0.0,0.0,0.0,0.1730653308697777,0.0,0.15131901602003847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.264417058426724,0.0,0.0,0.0,0.15149862970029293,0.2018321994337011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2445004328667773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11557501171504385,0.0,0.17813271877357306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16423812740228053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1440753424757616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10519829067199778,0.0,0.0,0.0,0.0,0.0,0.19623384278984024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1447137018645848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CrackCC_Lurking,2018/02/24,"Question about Metallicadpas PPL When deloading, say for instance on squats. Do I still do the 2x5 reps and then the 3rd amrap? I feels like those first two sets, at 10% lower, are just being wasted as I can do them easily. Anyone have any input on this? Thanks.",1.3582285714285725,4.046768880000002,2.5357142857142847,89.605,90.2,5.257142857142857,15.142857142857142,6.868970318607317,-0.032714285714285474,204,4,39,3,7,65,44,50,0.096,0.75,0.154,0.4998,1,0,0,0,0,0,9,0,0,1,1,4,2,0,0,2,0,7,0,0,0,0,4,9,4,0,0,1,0,1,1,0,0,0,1,0,0,2,1,0,0,2,0,0,0,0,0,0,2,0,2,4,2,6,8,0,8,0,0,0,0,3,3,0,1,5,28,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2569087588394778,0.0,0.0,0.0,0.0,0.26415811652785764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1910209372451284,0.26989178480009485,0.0,0.0,0.0,0.3213462346985789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18456810808265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4232089614383884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3004321387274584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30170194245785026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34781638415742666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3690439294527987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Clitbeastwood69,2018/02/24,"Endurance/Stamina Hello guys I work with juvenile delinquents so at times I gotta go hands on. One thing that I've noticed during an altercation is that I find myself winded when I feel like I shouldn't be feeling that winded. Immediately after a cough usually starts up from breathing through my mouth heavily. Im 5'9"" 145lbs and in pretty good physical shape. Ive been going to the gym consistently for about 9 months (mostly strength training in the last 7). Do I need to start incorporating some type of explosive workouts or could it be that I'm forgetting to breath correctly and that's what causes me to feel winded? Thanks y'all. ",4.277545454545454,6.770387966666673,5.086212121212121,78.02727272727277,73.5,8.03030303030303,28.40909090909091,8.841846274778883,2.54,516,21,90,11,11,167,97,120,0.012,0.858,0.13,0.9236,0,0,0,0,0,0,11,0,1,0,2,3,4,0,0,4,0,8,5,4,1,1,16,19,5,0,3,1,0,4,1,0,2,1,0,0,1,8,3,0,0,4,2,0,2,1,0,0,1,1,4,11,4,16,13,2,16,0,0,0,0,3,6,0,3,9,54,19,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23122243563349054,0.0,0.0,0.0,0.0,0.0,0.17971061007464784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3414264678581731,0.16079947416093104,0.0,0.0,0.20572195569681587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2558399250598439,0.1887890987191564,0.0,0.0,0.0,0.22286774320486472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2431284670251181,0.0,0.0,0.0,0.0,0.0,0.0,0.1834728393077776,0.0,0.0,0.0,0.0,0.0,0.10996427604697352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17965925288517692,0.0,0.0,0.1668963315511305,0.0,0.0,0.0,0.0,0.0,0.0,0.25625870086932984,0.0,0.0,0.1525221930839475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2289905206070265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31863007729229714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2072263582179658,0.0,0.0,0.1495352683454174,0.0,0.0,0.0,0.1312478167326458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2478973315753664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16386324126571705,0.0,0.0,0.0,0.0,0.0,0.0 fitness,drflanigan,2018/02/24,"Counting calories for portions over the course of several days instead of daily? When I would make large meals for several days worth of dinners, I would perfectly calculate everything. I would get the calories of all the ingredients, and then calculate the total weight of the finished food, get a calorie/gram measurement, separate into the individual bowls, and get 4 meals with total calorie counts something like: 451 calories 487 calories 430 calories 387 calories Total: 1755 over 4 days It involved a lot of food scale use and container weight prep and a whole bunch of time. But what if I just knew the calories of all the ingredients, and just approximately split it into 4 and considered each meal the same calories 438.75 over 4 days = 1755 calories My daily counts would be off, some days I would record a number and it might be + 100 calories off, but then it would adjust itself the next day and be -100 calories off After 4 days, my counts would be the same as if I accurately knew the exact calories of each portion. Is there a downside to this? I feel like I am saving a massive amount of time when I cook food now but I don't want to do this and realize there was some mistake I made.",8.03542772861357,7.656582292035402,7.575353982300887,74.29527286135693,62.36283185840708,10.36519174041298,36.97492625368732,9.725611199111238,3.5081368731563423,962,41,172,16,12,303,111,226,0.033,0.916,0.05,0.3873,0,0,1,0,0,0,22,0,0,0,1,8,5,0,0,18,0,17,10,0,3,7,53,27,19,0,11,7,0,3,2,0,8,0,0,0,0,8,14,10,1,5,1,1,0,1,1,0,0,4,3,13,4,25,11,17,25,0,0,0,0,1,8,0,6,19,119,21,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4958174552294242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09870784485935337,0.0,0.0,0.0,0.055533192034571736,0.07846235355145192,0.0,0.0,0.0,0.0,0.3984194967497853,0.0,0.0,0.0,0.17214444226366712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10731447910820874,0.0,0.0,0.0,0.0,0.0,0.0,0.09337327616498647,0.0,0.10392350966661004,0.07331217191669928,0.0,0.0,0.0,0.0,0.0,0.0,0.1165119464375518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11680512289921005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2481525792287629,0.0,0.0,0.0,0.0,0.0,0.0,0.08455226230869807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12808515267937484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09485759010827564,0.0,0.0,0.06478039763492928,0.0,0.0,0.2674859519077326,0.0,0.0,0.0,0.12262092831353776,0.0,0.0,0.0,0.0,0.0,0.0,0.5461390317085912,0.0,0.0,0.0 fitness,DARKxxKiLLeR,2018/02/24,"Advice in adapting to new schedule Hi people!, I've been working out 4-5 days a week and eating properly past years. However, I'm doing engineering in university and it got a lot more demanding and stopped for 1 semester, but I tried not staying out of shape by working out at home. This semester I had the chance to start working out again. I can only go 2-3 times per week. The problem is that I feel that I lost a lot of strength, and I don't feel the pump and energy that I used to. I'm trying to fix some bad habits. I had a lot of trouble falling asleep since my schedule is all messed up, sometimes getting like 5 hours of sleep, but on workout days I try to get ~1 more hour when I get home on the afternoon before workout. I'm trying to get consistent with ~8 hours again. I stopped tracking my diet as I used to. I buy protein bars and eat them through the day. I'm not sure if it is also a diet problem. I don't take energy drinks, pre-workout or coffee because I want to fix my sleep. Any suggestions that you have are welcome.",2.66008755129959,4.039081586046514,4.325608755129959,86.57590971272232,75.0,7.291381668946649,28.461012311901502,7.928766900206844,1.7698673050615596,811,34,171,12,17,273,126,215,0.147,0.758,0.095,-0.8809,1,0,1,0,0,0,26,0,1,1,5,4,10,0,0,10,0,12,9,3,2,2,32,30,13,0,4,6,0,2,1,0,0,0,0,2,0,7,11,6,2,2,4,1,2,4,6,0,0,5,2,20,4,27,25,7,35,0,1,0,0,5,11,0,6,22,99,27,3,0.0,0.0,0.0,0.0,0.0,0.11157304633873724,0.0,0.0,0.0,0.0,0.0,0.09130779943063347,0.0,0.0,0.0,0.07764469518937628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09533354137590176,0.06960161584460585,0.0,0.0971567428786217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2209053527470836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1118505972367593,0.0,0.2336644142677735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11546326808152288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23861237045957634,0.0,0.06488977122611134,0.0,0.09131827100572557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2290589195703092,0.0,0.3373258616022368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05578141655618432,0.0,0.0,0.0,0.0,0.0,0.12463835708689976,0.2912091819999155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11027345442755927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0868372231179741,0.0,0.0,0.0,0.0,0.108995455331215,0.0791563836432314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21850511976819392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09444890504093277,0.0,0.2285201503374315,0.0,0.0,0.0,0.11292458318095625,0.0,0.08081550530637087,0.12169814839576833,0.0,0.19091520146181026,0.0,0.0,0.0,0.0,0.0,0.10761105321840007,0.0,0.08584735874926508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06657788693235298,0.0,0.0,0.0,0.0,0.3100764297557345,0.0,0.0,0.0,0.0,0.1972256042732176,0.0,0.0,0.06734491701731309,0.0,0.1831727952756021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2493679960767877,0.0,0.0,0.0,0.0,0.0,0.0735266421832879 fitness,Subby13,2018/02/24,"Enough Recovery? If I’m making consistent gains, I’m recovering enough, right? I like to go 3 days on 1 day off but it seems like the consensus is that’s too much for a powerlifting routine. How do I know? Thanks!",-0.4501744186046501,1.530286162790702,2.1481104651162792,89.23518895348839,105.97674418604653,6.801162790697672,19.328488372093023,7.6454224807358475,1.3457930232558135,167,6,36,5,8,57,37,43,0.0,0.731,0.269,0.8855,1,0,0,0,0,0,7,0,0,0,1,2,3,0,0,2,0,2,0,0,2,0,6,9,3,0,1,2,0,0,2,0,0,0,0,0,0,2,0,0,0,2,0,0,1,0,0,0,0,0,0,2,3,4,9,3,6,0,0,0,0,0,3,0,2,4,19,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3905786563114813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6257735336101535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17209560116140224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16641810065613874,0.0,0.0,0.0,0.0,0.0,0.0,0.2958782635377284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2021300229302717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.222602390556373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2586006398440337,0.0,0.0,0.0,0.0,0.0,0.2756695742226949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2787895179821288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MegaMewthree,2018/02/24,"Can I substitute exercise with another if I can't do it? So I am a complete newbie and to make matter worse, I'm pathetically WEAK... I tried to do the barbell bench press with just the bar alone and my hands are already shaking... So I went to bodybuilding website and found many other alternatives and I went along with Machine Bench Press, which I found easier to do. I am later found out that I cannot exercise with the Barbell at all as it is way too heavy for me... Is it okay if I keep training using the alternatives? Can you please give me some recommendations on building strength? I read the wiki and all these beginner guide but I am too weak to do any of them... Is there any newbie programs that even a weakling can do? I am seeing these girls exercising with the barbell and I am amazed... ",3.478461538461538,5.306149114649685,4.753121019108281,82.49539441450271,73.77707006369427,7.888094071533562,27.36354728074473,8.617729084823388,2.0024144047035763,629,24,125,12,13,208,90,157,0.08800000000000001,0.857,0.055,-0.7941,0,1,0,0,0,0,22,0,1,1,1,7,6,0,1,8,1,19,7,1,2,2,27,30,12,0,2,4,0,3,0,0,0,5,0,0,1,9,13,1,1,3,5,0,3,2,3,0,0,5,4,19,3,17,25,3,9,0,0,1,0,4,3,0,3,2,91,28,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18930584969971834,0.20170322687475814,0.0,0.0,0.0,0.0,0.24859450861110505,0.1916616712615695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19164225675315014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12072503581708252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6012293442466444,0.0,0.0,0.0,0.17534005845825845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1624640288407297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1220076450184319,0.1853111059584439,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20063849893422253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1828303255717935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1456526826741908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12409620756930917,0.0,0.0,0.0,0.0,0.15786397918185527,0.0,0.0,0.0,0.1450829408834657,0.0,0.0,0.0,0.33887938143405105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18626931426752788,0.0,0.0,0.0,0.0 fitness,myreptilianbrain,2018/02/24,"What level of exercise is enough to get the metabolism started in the morning? Hello, I am 100% evening person, at least when it comes to gym / training time. I am aware though that it is beneficial to do a workout in the morning to start the metabolism so you burn more calories during the day etc. It definitely sounds like a good thing, but I can't see myself moving my long workouts to the morning because of that. Question - what level of exercise is enough for that? Is 5 minute plank enough? 5 minute jump rope? Do 50 pushups / ab rollers? Or do I need to do some full-on 30 minutes (which means I won't be doing anything lol). Should I just aim to elevate heart-rate to a certain level and that's it or do I need a proper workout?",3.7237608966376112,5.086691849315071,4.7808841843088405,84.42619551681197,72.28767123287672,7.226899128268991,29.71108343711084,7.686295010490155,1.828309589041096,574,24,115,7,11,188,93,146,0.0,0.917,0.083,0.8446,0,1,0,0,0,0,21,0,1,0,0,5,3,0,0,10,1,16,2,0,0,1,13,24,7,0,3,4,0,0,1,0,2,2,1,0,1,12,2,0,0,2,7,0,3,2,0,0,0,0,2,10,3,15,21,7,15,0,0,1,0,4,6,0,4,7,79,22,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15602841379009522,0.0,0.0,0.0,0.0,0.0,0.0,0.11558119197917578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.163327556731429,0.0,0.0,0.0,0.0,0.0,0.0,0.1222792683534468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.587736646191268,0.2114592261460765,0.1252320367319607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09906056728721728,0.0,0.0,0.15903132577923432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22468233993298514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0926312203763353,0.0,0.0,0.16779408658460335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2065349718522395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2015196619644034,0.0,0.2811787868509354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16555540566196644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2124005223843138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1510903018856829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26840619489536355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12596485780729172,0.0,0.18628553694491035,0.0,0.11055995522110462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jacob866,2018/02/24,"Too weak. What to do? I'm pretty much a twig. I'm male, 16 years old and I weigh 110 pounds and I'm 5'6. I've started going to the gym for about 2 weeks now, and I'm quite hopeless. About a year ago, I couldn't do a single push up, and I knew if i couldnt do that, I would be nowhere near able to bench, so I started from knees and worked myself up until I could do a full body push up 15 times in a row. I haven't tried to lift the 45 pound bar, but at my current state I'm pretty sure I can't do it and I don't wanna embarrass myself infront of strangers. What should I start with if i'm pretty sure I can't do the bare minimum?",0.7880759651307585,1.4218532123287702,2.8411581569115825,98.33304483188046,78.5205479452055,5.857036114570363,19.437110834371108,5.565023196281405,-0.5028547945205482,483,9,130,2,11,164,85,146,0.031,0.821,0.14800000000000002,0.945,1,0,0,0,0,1,15,0,0,0,2,7,5,0,1,8,0,16,5,2,0,2,19,27,11,0,8,3,0,0,0,0,2,1,0,0,1,4,7,2,0,1,2,0,3,6,3,0,0,1,0,15,2,18,20,3,23,0,1,0,0,1,7,0,2,12,76,19,1,0.1880847444013641,0.0,0.0,0.0,0.0,0.0,0.1667257775277165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20891975035945556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15017036380954565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10689289465793086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1382639284430626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19736329998971894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5740494082271032,0.0,0.0,0.0,0.0,0.0,0.20005127747966026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39938205046245656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3545352914135329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10967372699788333,0.0,0.0,0.0,0.0,0.12769719524165024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15087023686188328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13692793400268746,0.0,0.0,0.13361000600778214,0.0,0.0,0.2422408175878097 fitness,metlson,2018/02/24,"Correct balance for a shift worker Context - 26 M 6'4"" 112 kg (unsure of BF% but naturally very broad) - goal is to cut I've been going to the gym on and off for the last few years - last year I got into a good routine of 5 times a week but fell off after spending a month overseas. I got back into it before Christmas last year however at the same time I moved into a shift roster - 2 days - 2 nights (12 hour shifts) followed by 4 days off At the moment I'm going to the gym 5 times a week and squeezing in a 6th some weeks depending how tired I am after night shift and can handle the gym straight after work- mixing this in with the occasional run or a few hours of tennis Recently I've been trying to make a big shift in my diet and cut out bad things like energy drinks and alcohol. My question is around eating times - while on day shift and days off I'm eating at fairly similar times but on my swing day/2 nights shifts I'm trying to maintain eating at similar times with some extra fruit/green tea to keep me going through the night. So I'll have breakfast in the morning, lunch when I wake up before night shift and dinner early in the night. Does this impact my metabolism? Should I instead treat the night shift as a normal day and have a meal after a wake up, a meal in the middle of the night and a meal after work? Should what I'm eating change based on whether I'm on day shift or night shift?",6.241354166666667,5.218036815972227,6.607027777777778,81.89075000000003,66.25694444444444,9.068888888888887,28.227777777777767,7.793537801064563,1.5665594444444446,1105,26,230,10,15,359,147,288,0.051,0.89,0.059,0.316,2,0,2,0,0,0,24,0,0,0,4,6,6,2,0,27,0,10,17,2,3,1,34,23,20,0,3,6,0,1,1,1,2,2,0,0,0,5,16,14,1,1,4,1,7,0,3,0,0,4,1,11,3,48,17,6,81,0,0,0,0,2,30,0,6,45,128,16,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08243709953627686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06866920477646153,0.0,0.0,0.0,0.05931438696151972,0.06440703661687779,0.0,0.0,0.13127757147898728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0816018121944196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34823355475703005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06750401367583861,0.0,0.0,0.07556590689778582,0.0,0.3157258666488605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13151796768804688,0.06469972341596979,0.12338866551206205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15193085110425444,0.0,0.0,0.0,0.0,0.0,0.0,0.06856382920085594,0.0,0.0,0.0,0.1886333803926048,0.0,0.0,0.0,0.0,0.0,0.037685747186389916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.051490236909262486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06157084307120135,0.08198552284017438,0.0,0.0,0.0,0.0,0.0,0.6514993777973722,0.07557889569870989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08641225233039597,0.0,0.0,0.0,0.0,0.0,0.07616450290992301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05124708242436043,0.0,0.0,0.0,0.2698788489112191,0.0886588230117072,0.0,0.0,0.0,0.10474332368794488,0.0,0.0,0.0,0.0,0.0,0.0,0.06364695687980007,0.0,0.0,0.18562643476150792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11231481541958806,0.0,0.0,0.0,0.0,0.0,0.1490230951373897 fitness,spicspec,2018/02/24,"Range of motion vs time under tension. When I'm doing certain exercises e.g. squats I've heard advice like ""the lower the better"". I find that I feel the burn a lot more when I stop at basically a 90° squat rather than going as low as I can. Which is better for muscle hypertrophy/growth? Also, similar questions for bench and overhead press, if I bring the bar down to touch my chest it ""breaks the tension"" if that makes sense and it's easier than hovering it a bit above my chest. With overhead press, raising the bar to lockout also breaks the tension and I'd find it much harder if I stopped just short of it. Tl;dr, is ""burn"" a reliable measure of hypertrophy and also, is my understanding* of tut flawed?",3.955770750988144,5.701054550724642,5.121567852437419,80.6883201581028,72.33333333333333,7.626877470355732,26.31357048748353,8.296473431620573,1.7822376811594207,560,19,105,9,11,185,86,138,0.116,0.809,0.075,-0.563,1,0,0,0,0,0,23,0,0,0,2,7,8,0,3,11,0,5,5,2,1,1,21,12,14,0,4,6,0,4,1,0,0,1,2,0,0,8,5,2,2,5,3,0,3,0,4,0,0,1,6,9,4,16,11,4,15,0,1,0,0,2,5,0,5,6,66,17,0,0.0,0.0,0.0,0.0,0.0,0.2065916801393725,0.0,0.0,0.0,0.0,0.0,0.5072039971984037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3739576680314509,0.23080974133003626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10689746013980964,0.0,0.0,0.0,0.38645781676397295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12015166118850973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1032863845261461,0.0,0.0,0.0,0.0,0.0,0.0,0.17973694112083927,0.0,0.0,0.14112073677215325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15541389105464407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2368324841172567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3535037675174457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12327742203726627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22008981999166696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DreamChaser96,2018/02/24,"Incline Bench Press When doing incline bench press, are you supposed to have the bar touch your chest before going back up? Or is it okay to stop right before it hits the chest? For incline dumbbell press it is easy for me to go all the way to my chest but when I use the bar it's a little more tough and I feel like I'm using a lot more front delt. Any tips would be appreciated",2.7814166666666686,3.8825949750000044,3.6224999999999987,92.83916666666669,74.25,5.833333333333334,20.833333333333336,5.46131890053228,-0.21054166666666685,298,6,68,1,6,95,55,80,0.057,0.805,0.138,0.8266,0,0,0,0,0,0,4,0,2,0,0,3,3,0,0,6,1,7,5,3,2,1,10,14,5,0,1,2,0,5,1,0,1,0,0,0,0,4,1,2,1,1,2,0,3,0,1,0,0,0,5,6,2,7,11,4,11,0,0,0,0,2,3,0,2,5,40,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1849400622110493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2091181194200978,0.0,0.0,0.0,0.4628306938000243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13750961305215886,0.19428611035549748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3091188212703496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1328644361724882,0.2725723248967684,0.0,0.0,0.0,0.0,0.0,0.2312080866316201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2322497624252889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22736820042416234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4697669999854842,0.0,0.0,0.0,0.21586678050660316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1931904253281703,0.0,0.0,0.0 fitness,Boony001,2018/02/24,"Question about cutting I'm 21 years old, 5'10 and weigh between 170-175. I go to the gym consistantly four times a week and have a daily calorie goal of 2000. I've gone from 195 to my 172ish since September. My question is: how hard should I be going at the gym? I figure that since I'm cutting, I should do enough so that it is challenging, but still able. I figure that I shouldn't go until I fail because that would promote muscle growth, which I don't want right now. I want to start bulking at like 155. How hard should I be going at the gym? Thanks!",2.1597368421052643,3.9369388333333366,3.036701754385966,93.59557894736844,77.33333333333333,5.612631578947369,21.92631578947368,6.2581,0.1805536842105271,433,12,95,3,10,137,71,114,0.071,0.753,0.17600000000000002,0.949,0,0,0,0,0,0,15,0,0,0,4,6,6,2,0,5,0,12,1,0,2,0,16,23,7,0,7,1,0,2,1,0,5,0,0,0,0,6,2,1,0,4,3,0,6,2,3,0,1,1,2,12,3,11,15,1,18,0,1,0,0,2,4,0,2,9,56,18,4,0.196405219301112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1197267987186202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20293909396255685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4464864491555076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3518809971543785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09595366933969504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20609423874247385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4400375901265708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1677289841432634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32493685400282873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13901662511344298,0.0,0.15684946184083254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18082353805905085,0.0,0.0,0.0,0.0,0.0,0.0,0.114525462823413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2316897740551208,0.0,0.15754441994315188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1395206326504757,0.0,0.0,0.12647852183185726 fitness,Iamtheflump,2018/02/24,"I joined the gym today, minor concerns about cardio. Shameless proud post, I know. First thing i did was work through the sign up information, then I weighed myself, realising I see myself as worse than I actually am. My issues are as follows: 1. Immeasurably painful calf cramps while using a treadmill or exercise bike 2. Fear of a heart attack during workout. Im not light nor fit and sometimes my heart feels like its beating through my chest hiking from uni to my mates place. The gym has a defib i never noticed until today, though this makes me feel good and bad because its there if it happens but it also means it CAN happen. Also, how should I start? I have preworkout and protein supplements at the moment, but how should i start to benefit my stamina and weight? Edit: Thanks a million for the responses fellow redditors <3",4.072554112554112,6.74576461038961,4.581532467532469,80.50134632034633,74.97402597402598,6.704069264069265,27.799134199134198,7.793537801064563,2.0150931601731603,666,27,111,10,15,211,115,154,0.09,0.795,0.116,0.7245,0,0,0,0,0,0,21,0,0,0,4,7,9,1,1,9,0,9,9,3,4,1,22,22,19,0,3,5,0,3,1,2,2,4,0,0,0,7,4,2,0,5,5,0,1,3,4,0,2,2,5,18,5,14,18,0,16,0,0,1,0,3,4,0,2,11,78,25,2,0.0,0.0,0.15135765687560934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2480708111511651,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1764514742089855,0.0,0.0,0.12950410089008665,0.09454903856882582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17453342281496292,0.15684895895945855,0.11080525016815844,0.0,0.0,0.0,0.13193009914231107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1300926102013328,0.0,0.0,0.0,0.0,0.2743132401415333,0.0,0.0,0.0,0.0,0.0,0.0,0.3675943959443727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16753730540659054,0.16188670313730336,0.0,0.0,0.0,0.0,0.08524027247056598,0.0,0.0,0.0,0.0,0.0,0.0,0.07577524230427984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10353211676570442,0.0,0.0,0.16895208195280634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11962460239999005,0.0,0.0,0.0,0.0,0.0,0.17658521338928845,0.0,0.0,0.0,0.0,0.1650399853770774,0.0,0.0,0.0,0.0,0.0,0.0,0.16204909063756154,0.0,0.0,0.0,0.14854531156237666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1235966037012213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15340032901509534,0.0,0.2195646820967703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14279753452923338,0.0,0.0,0.103043202749493,0.0,0.15238740936840406,0.0,0.0,0.0,0.2940380505761243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13395875252969155,0.0,0.0,0.0,0.0,0.0,0.1888730485134412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11291646030907615,0.0,0.15806268854463992,0.0,0.0,0.0,0.0 fitness,PancakeIcey,2018/02/24,"How long can I put off working out and expect to maintain muscle mass? I've had a really hard time putting on any kind of muscle, I've been doing starting strength for a few months now with pretty much nothing to show for it. I've lost about five pounds and went from 145lb to 140lb, but I can't get any higher. I'll admit I'm not super disciplined about my routine, some days I'm just really not feeling it or I'm too busy with work. I'm told you should be in the gym maybe four days or more a week, but I on average only get about three and sometimes I miss a week. Is that the reason I'm not seeing any progress? I did start out about 20lb's lower than the plan, I couldn't lift the full weights. Should I be trying harder to lift things? I'm really worried about straining and hurting myself trying to bench a bar that I can't control. ",4.1003181818181815,4.0485356277777775,5.017373737373738,88.23590909090912,70.5,7.6565656565656575,25.808080808080806,6.980632752743323,0.9347777777777782,663,17,148,5,11,217,111,180,0.161,0.8009999999999999,0.037000000000000005,-0.9646,1,0,0,0,0,1,14,0,1,0,8,9,7,0,1,9,0,13,2,0,3,0,27,30,9,0,4,8,0,3,0,0,2,0,0,0,0,5,8,2,2,3,3,0,3,6,4,0,3,6,4,11,3,23,19,5,21,0,3,1,0,3,8,0,3,10,84,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3141391294098829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17270391108684235,0.0,0.0,0.0,0.1986113082153598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07785792797452305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1608984836628303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13793763063198902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16484092024767147,0.0,0.0,0.0,0.0,0.0,0.0,0.16034856200455194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13626922820245205,0.0,0.0,0.1680895472676757,0.0,0.0,0.0,0.0,0.0,0.15469561982574204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12290696669334872,0.0,0.11319449049722198,0.0,0.0,0.0,0.0,0.0,0.0,0.14774988596545446,0.0,0.0,0.0,0.0,0.11711025290316973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15665505582018646,0.0,0.0,0.0,0.30958888870946033,0.0,0.0,0.0,0.0,0.2959344445111681,0.15831914600340347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12270372124500553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15229213948193948,0.0,0.21797851025403328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10229880148592982,0.0,0.0,0.0,0.08978814495039553,0.0,0.0,0.14713640378478282,0.0,0.20908734644054788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2470301514658424,0.1875085981449075,0.0,0.14274286059041416,0.0,0.0,0.0,0.0,0.0,0.22420146597605412,0.1563761997484375,0.0,0.0,0.0,0.0,0.0 fitness,orbitaldragon,2018/02/24,"Bowflex Max M3 or Max M5 I am in the market to buy a Bowflex Max Machine but I am unsure which is best suited for me. The machine will be for myself and my girlfriend. I am just over 300 pounds but am plenty active. My weight does not limit me in any aspects of life. My girl is much smaller than I. I plan to use the preset max workout for full body effectiveness. I am looking for weight loss and muscle toning. I have no desires for bulking up. What would you recommend between the two?",1.2915151515151528,3.6590227979798016,2.6997979797979816,91.73636363636366,83.64646464646465,4.4080808080808085,23.141414141414145,5.565023196281405,0.3115171717171723,383,14,77,2,11,124,69,99,0.077,0.805,0.118,0.7469,0,0,0,0,0,0,9,0,1,0,5,1,2,0,0,5,0,11,4,1,2,0,12,13,5,0,2,5,0,2,0,1,2,1,0,0,1,2,2,2,1,1,1,1,0,2,1,0,1,0,3,14,1,14,10,3,5,0,1,1,0,3,5,0,1,0,58,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1854658808825903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2862135073108254,0.0,0.0,0.3029417574339829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23866802634928694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19263739812829167,0.0,0.0,0.0,0.0,0.22902466996338045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.200488069702368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2664177654725341,0.0,0.0,0.2355513170598313,0.0,0.0,0.0,0.0,0.0,0.664223792687015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19373970130215895,0.0,0.0,0.0 fitness,CheeseMan__,2018/02/24,"5/3/1 BBB 3 Month Challenge Accessory Work Overkill? Hey r/fitness, I'm 17, 5'10 185 and have been lifting for about 6 months. I'm currently on month 1, week 4 of Jim Wendler's 5/3/1 BBB challenge. I have questions about whether or not I'm adding too much accessory work along with the set program and if this can hinder my progress within the program. Upper Body Days: 1) Biceps: I've implemented this bicep hypertrophy program: https://www.iifym.com/best-bicep-workout-hypertrophy/, in replacement for the recommended 3 x 10 curls. I've also thought about adding 3 sets of 21 curls on top of the bicep program. Would this be way overkill? 2) Triceps: I've added 3 x 12 of seated tricep press and skull crushers on top of the recommended 3 x 10 of tricep push downs. Lower Body Days: 3) Calves: I've added 3 x 12-15 of sitting calf raise and 3 x 20 of standing calf raise. Lastly, Jim recommends not going all out on the last set of your main compound lift and only doing the required reps. For the first 3 weeks I've been following the original 5/3/1 and have pushed to failure on my last set. Is there any issue/large negative doing this? ",4.252092966060012,6.602868621495329,4.5727250368912955,82.33934333497297,73.06542056074767,6.935169699950813,27.618298081652732,7.85451343220497,1.7378261682243,911,35,168,13,19,286,121,214,0.046,0.868,0.086,0.4836,2,0,0,0,0,0,45,0,1,0,9,8,2,0,0,9,0,11,9,9,1,1,20,17,10,0,2,5,0,1,0,0,1,0,0,0,0,4,9,0,1,2,0,0,4,3,0,0,1,3,1,4,2,27,12,3,36,0,0,0,0,3,12,0,3,13,74,8,9,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14505248758132805,0.0,0.0,0.0,0.12334714290501728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1903510134565594,0.0,0.0,0.4029528241883138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2339549752653803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15428489130696005,0.0,0.0,0.0,0.0,0.0,0.0,0.10308454254317398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4435557985263365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4343362411394894,0.0,0.1333378973353283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13795048513337674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20319126712936075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.143998405207796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1439739465060219,0.2909901429848432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26409900271143394,0.0,0.0,0.12884978363228428,0.0,0.0,0.0 fitness,BratwurstGuy,2018/02/24,"Question about DB Stopgap PPL I'm starting DB Stopgap PPL because at the moment I could only go to the gym at 6 p.m. when it is super overcrowded and working out is just not fun under these circumstances. So I'm switching to a home work out for about 4 months. Anyway, I have two questions about the Stopgap PPL routine from the wiki: * > Do as many repetitions (reps) as possible, but no more than 12, for each set. Why no more than 12? It makes sense on the first sets, so that you can perform the next set properly. But what's stopping me from going nuts on the last set and doing AMRAP? * How fast should I perform each rep? It is not specified in the original post. * Does it matter if I switch it up to for example PLP instead of PPL, as long as it's always the same order? Thanks for reading!",1.8506875,4.061639693750003,3.3550000000000004,88.82000000000002,80.1875,6.0,24.375,7.1686216300943375,1.07425,621,23,125,8,16,204,106,160,0.083,0.8540000000000001,0.063,-0.4859,0,0,0,0,0,0,25,0,1,0,6,10,3,0,0,10,0,9,0,0,3,0,22,16,13,0,3,6,0,0,0,0,1,0,0,1,0,9,6,0,1,2,2,0,2,4,0,0,2,0,0,6,3,28,14,5,29,0,0,0,0,3,9,0,3,12,85,15,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1667466671266846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12216037804082855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16000099517834074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17536909082159075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17045790237683706,0.0,0.0,0.0,0.0,0.0,0.0,0.2277808895029836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2010149036683702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16335060498234602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1773453682142657,0.0,0.0,0.0,0.0,0.0,0.0,0.13376680202050964,0.20317148174772176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15995527054682626,0.0,0.0,0.0,0.0,0.0,0.21312487873900915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15241123177070062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2259179268394617,0.19192528756855812,0.0,0.0,0.0,0.0,0.0,0.4489818397998886,0.0,0.20045160252386413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14184229144662835,0.0,0.0,0.16754117631683665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18449897603867355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1957591137124585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1808274585471104,0.0,0.0,0.0,0.0,0.29178334729121197,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Ciscaro,2018/02/24,"How to, in general, get better at running? Hello all! I've desperately been trying to improve my running for a long time now in preparation for Marine fitness test (still a year and a half off so plenty of time!) because I can nail the pull ups well, and situps are no problem, but my running is awful to say the least. I'm looking to, more than anything else, increase my endurance. If I am on the treadmill for say 20 minutes, as I averagely do when I run, at a pace of usually 6 MPH I usually need to take around 3-4 breaks of walking for about 1 to 2 minutes. Now, I plan on running longer, and going on the treadmill for 30-40 minutes at a time. What else can I do to gain more endurance and overall maybe pick up the speed a little and just get better? I have been at this for what seems like ages and the progress is terribly slow and feels like I'm just banging my head against a brick wall waiting for some results.",5.983244680851065,5.1127070053191535,6.554765957446808,81.55300000000003,66.71276595744679,9.009361702127661,35.821276595744685,7.908726449838941,2.604849361702128,719,32,149,7,10,236,114,188,0.073,0.774,0.153,0.9371,0,0,0,0,0,0,23,0,0,0,5,11,7,0,0,13,1,11,1,1,3,1,23,22,13,0,3,4,0,1,2,0,0,0,2,0,0,3,8,0,1,2,0,0,9,1,2,1,1,2,4,12,5,34,20,6,40,0,0,1,0,3,16,0,3,16,98,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14762022831527385,0.15969247531856332,0.0,0.0,0.0,0.0,0.0,0.10935265913727146,0.0,0.0,0.0,0.0,0.3173064735020824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29970966464801474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09070346459760176,0.12815411912875674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.187444622485906,0.0,0.1019497744165434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18410283021400245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17527886836653994,0.17979291536644962,0.0,0.15875186300935387,0.15063991255489112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18021836749700906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13301319837868447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17164914630075928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28531150827805674,0.0,0.0,0.0,0.16330720085721515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14325870164502716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13487671004797494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3138060325516553,0.0,0.0,0.0,0.0,0.12179200769305415,0.0,0.0,0.0,0.0,0.0,0.3951389061212397,0.0,0.0,0.0,0.0,0.0,0.16129046970937466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1155193560179442 fitness,Steboo,2018/02/24,"Foreign country. May not have gym. Suspension training? Ive made major progress on my body and lost a ton of weight and gained a lot of muscle since last summer. Needless to say I am very happy with my fitness and want to continue. BUT NOW: I joined the Peace Corps and they're sending me to Peru. I don't know exactly WHERE in Peru after the 3 month training session because we get assigned our sites at the end of training. In addition I don't know if the training site has a local gym. Basically it's very possible I won't have a gym to go to. So I have been looking into portable options that I can just put into my suitcase and take with me. I am comparing the TRX system and Monkii bars 2. Basically I'm leaning towards the Monkii bars because they are claimed to be usable everywhere, including on trees, which I may have to rely on since I don't know if the place I will stay for two years will have a sufficient ceiling or doorframe to mount them. (I looked up Peruvian PCV homes on YouTube and some houses are adequate, but some aren't) So, if someone wiser than I in these matters could help me, I had a few questions about these. 1. Can I also mount TRX straps on trees or other commonly found outdoor structures? 2. Can I use either system as a jump rope (I know this is a weird question but it looks like the Monkii bars have the same form factor in some photos). Jump rope is my favorite form of cardio and it's portable enough to take with me, so it's fine if I can't. 3. Does anyone have any experience traveling with either of these and make a recommendation, or even suggest an alternative solution? I want to continue my progress and gained strength and not stagnate for the two years I'll be spending there. I really appreciate this. Thank you!",3.4641379310344824,5.320577827586213,4.585977011494254,83.55672413793106,73.88505747126436,7.5586206896551715,28.66666666666667,8.326086129247049,2.090480459770115,1396,58,270,24,29,457,189,348,0.011,0.8290000000000001,0.161,0.9934,0,0,0,0,0,0,35,2,1,2,6,10,7,0,0,20,0,33,6,1,3,1,57,53,26,0,7,15,0,1,1,0,5,1,1,1,0,12,19,4,0,7,7,1,6,8,2,0,2,5,5,35,5,39,40,13,40,0,1,3,0,11,20,0,16,12,184,47,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10358029446526454,0.0,0.0,0.0,0.08808076025850517,0.0,0.0,0.0,0.0,0.09056619103736507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15791325405710693,0.0,0.0,0.0,0.0,0.0,0.0,0.143871962766698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1034143729996593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1133473235627108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1147198175354956,0.13383291395915506,0.0,0.0855493791589641,0.0,0.0,0.0,0.0,0.12669932382449012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14201637847066886,0.0,0.0,0.06767094308858602,0.0,0.07361147298802698,0.0,0.0,0.0,0.0,0.0,0.0,0.1378807044403524,0.0,0.0,0.0,0.0,0.0,0.0,0.08681720566132176,0.0,0.12992313081103546,0.0,0.0,0.14945330355428868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2847320079884905,0.10557934576928872,0.0,0.0,0.0,0.0,0.0,0.0632788829498469,0.0,0.0,0.0,0.32630261079284145,0.0,0.141390744374862,0.11011667134180683,0.0,0.12255873873831576,0.08645827448574013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10338481953286092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1353250102112075,0.0,0.0,0.14601884649182792,0.0,0.0,0.0,0.0,0.0,0.13020739283422006,0.2901930416081833,0.0,0.0,0.0,0.08297638981870192,0.0,0.0,0.0,0.0,0.0,0.0,0.10300268198227312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21428717934427505,0.0,0.0,0.0,0.1097452632481304,0.0,0.0,0.0,0.0,0.13805534823219084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19477185418468884,0.0,0.0,0.11924829532998693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2530522510935403,0.0,0.0,0.11186714768122999,0.0,0.21374172652547774,0.15279321983203548,0.0,0.0,0.15772533568774566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16681841629910069 fitness,nSunsGod,2018/02/24,"How do people achieve insanely fast progression? Hey, I'm wondering how some people just seem to gain strength so much faster. I'm going 6 days a week, eating enough protein, and being consistent, but some people just develop so fast. Is it in the program? I'm currently following the nSuns strength program so it shouldn't be a huge factor. Here is an example of Tom Boyden who trains with Jujimufu, a youtuber and lifter - his deadlift went from 265 to 405, a crazy 140lb increase in 10 months. I have only increased my deadlift 80lbs since I began lifting in the end of June. What stops my progression from being as fast? Genuinely trying to learn and hopefully correct some mistakes or habits. Thanks for the advice.",5.722727272727276,7.615267030303032,5.64890909090909,78.07336363636367,68.0909090909091,8.916363636363636,32.89696969696969,9.3871,3.26764606060606,576,26,96,12,10,180,94,132,0.075,0.769,0.156,0.909,1,0,0,0,0,0,17,0,0,0,6,8,5,0,0,9,0,8,1,0,2,1,21,19,11,0,3,4,0,0,0,0,1,0,0,0,0,4,4,1,1,3,0,0,5,1,1,0,0,2,0,5,4,13,13,7,21,0,0,0,0,3,4,0,7,12,57,9,4,0.0,0.0,0.0,0.0,0.0,0.2312235467836989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15260113095358702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2421226111371839,0.0,0.0,0.20957619444265416,0.24449300392281784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1344773092179612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23501829144731265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1888688241169278,0.0,0.17394384461594578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17996112305857329,0.0,0.0,0.0,0.0,0.0,0.4921301437174586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21541109897376867,0.0,0.0,0.0,0.19573554303696564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19782596005715464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21784905577713026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.160650296408674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1898032938408897,0.0,0.0,0.21935026920046047,0.0,0.0,0.0,0.0,0.2566056518552887,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Oppiko,2018/02/24,"Running issue I like to run, one of my favorite ways to pass the time and relieve stress, however I’ve noticed that my stamina tends to fluctuate. Some days I run a solid 5 miles, and others I lose my breath at the half mile mark. Any idea what’s the deal with that?",1.882363636363636,3.745970690909093,3.0745454545454542,92.6118181818182,78.45454545454545,5.854545454545455,23.72727272727273,6.742157984588678,0.6431090909090913,208,7,45,2,5,67,43,55,0.094,0.703,0.202,0.6486,1,0,0,0,0,0,6,0,0,0,1,0,4,0,1,4,0,0,1,1,0,0,5,1,2,0,0,0,0,0,1,0,0,0,0,0,0,4,3,0,0,1,0,0,4,0,2,0,2,0,0,6,2,6,1,1,10,0,1,0,0,1,3,0,1,3,25,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21686570207094333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2056667417217213,0.3287760912964046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3600038758752757,0.0,0.332852993335753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15580041926191807,0.0,0.0,0.0,0.0,0.35677207982827586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3630743953418213,0.0,0.0,0.21609764992292016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3653035326730004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18595552673326934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25313120558451824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Nico1533,2018/02/24,"Question for a starter Hey all, this is kinda humiliating for me but I have to start somewhere.. So here I go. I have no strength and no cardio, I can't run for more than 10 seconds, but I wanna start somewhere, what is the best way to slowly gain my cardio and strength ? I have no excuses, I have been lazy as hell for the past 3 years but I wanna get my life back together and I don't know where to start, I also wanna start eating better, I weight around 200lb and i'm 5'11, thanks!",-0.19074660633484086,2.045367421568628,1.815098039215688,96.02409502262444,90.47058823529413,4.314932126696832,17.650075414781302,5.873414542411696,-0.4474368024132725,375,10,85,3,13,124,64,102,0.163,0.611,0.226,0.8882,0,0,0,0,0,0,13,0,0,0,5,6,6,1,0,3,0,9,5,0,0,1,15,18,10,0,3,3,0,1,0,0,0,3,0,0,0,2,5,2,0,2,0,0,2,5,1,0,1,1,1,14,5,13,17,3,13,1,0,0,0,3,2,1,2,8,60,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17923121792388114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19951713800257084,0.0,0.0,0.0,0.17233688328652327,0.0,0.0,0.0,0.0,0.0,0.23520343941523644,0.1982187305210644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2293339551266897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11709510588321675,0.0,0.12737436232370786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12317223280052365,0.0,0.0,0.0,0.0,0.0,0.15830482294663778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21395092564926704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2510692431846301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.634542132589614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2063425028638785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17789854012061584,0.0,0.2729216416955419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14432797319111426 fitness,wontonoodle,2018/02/24,"How to get flexible? Hi everyone, I need help becoming flexible. I have an Ontario police fitness test coming up and there is a stretching portion of the test where you have to stretch 45cm(18inch) with your hands crossing past your feet while sitting legs straight. It is only worth 10% of the final test and I have to get 75% to pass. The problem is I can not stretch past my shins. I have never been flexible and I am wondering if you guys can give any tips to help me out. To get 1/10 I will have to stretch at least 17 cm. Here is the [Link](https://www.torontopolice.on.ca/careers/forms/uni_fitness_pin_scoring.pdf) if anyone is interested to see the test. Thank you!",4.847175856929958,7.412473926229513,4.210864381520119,84.62690760059614,72.03278688524591,7.387183308494784,29.12369597615499,8.296473431620573,2.0921868852459014,537,22,99,9,11,160,78,122,0.022,0.799,0.18,0.9412,0,0,0,0,0,0,29,0,5,0,0,4,3,0,0,7,0,15,3,3,1,1,14,24,7,0,4,3,0,1,0,0,1,0,0,0,1,1,6,0,0,1,0,1,3,2,1,0,0,1,2,14,2,14,22,2,19,0,0,1,0,10,10,0,3,5,64,15,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15159442245517732,0.0,0.0,0.0,0.0,0.15587205859691586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.246199539545452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19202733376436806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21301126856548988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2441998616952127,0.0,0.0,0.0,0.0,0.0,0.0,0.3494022135278105,0.21384683872336613,0.0,0.0,0.0,0.0,0.0,0.2207275629428248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2988394766978543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16529364006488764,0.17193098284193567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16954202285260336,0.0,0.0,0.0,0.0,0.4256080357035232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21330599182576807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17763975907917395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20523638086523235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2417491097607593,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jarthan,2018/02/24,"Workout/diet advice for soldier in AIT Hello all, sorry if this post isn't allowed and if it's a little jumbled up but I don't get my cell phone for very long. Essentially I'm in the last 18 weeks of my job training (with a lot of free time) and I want to get cut and shed excess stomach fat that I can't seem to get rid of just by doing the army PT. Are there some exercises that could be more beneficial that what we already do? I also feel like I tend to over eat in the chow hall so some tips on what and/or how much to eat would be greatly appreciated. I just get so dang hungry lol Thanks for everything in advance!",3.280378787878785,3.8749680984848496,4.880000000000003,86.19833333333338,72.56060606060606,7.381818181818183,25.272727272727273,7.3871296695380915,0.9855999999999998,487,14,109,5,9,165,95,132,0.027000000000000003,0.782,0.191,0.9771,2,0,0,0,0,0,10,1,0,0,1,7,5,1,0,5,1,10,6,2,2,1,21,20,10,0,5,5,0,1,1,0,1,2,0,0,0,7,5,4,0,2,1,1,1,3,1,0,0,0,1,9,5,19,16,6,15,0,0,0,0,4,9,1,6,5,69,16,1,0.0,0.0,0.0,0.0,0.0,0.19128695364601672,0.0,0.0,0.0,0.0,0.21601761163906352,0.15654310221288034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15629234157270608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4006070950600623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17592961094542206,0.0,0.0,0.0,0.098978281646414,0.13984553460606802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4090901426935417,0.0,0.0,0.0,0.0,0.21581768264121592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19425402542378375,0.0,0.0,0.0,0.0,0.15956431096914234,0.0,0.0,0.0,0.0,0.0,0.09563472176512004,0.1961953040506112,0.0,0.1732346904116849,0.0,0.0,0.0,0.1664216676173223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14390051793983674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1874766626774428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17820560871674054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21912875543805455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18022248518335696,0.0,0.0,0.0,0.0,0.0,0.0,0.11414478307613525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16151620882800286,0.1154598215475364,0.0,0.15702074626840368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13905686958968538,0.0,0.0,0.0 fitness,JVMJRDOT,2018/02/24,"Am I lying to myself? Or am I building a habit? I've been getting back into the gym for the past 2-3 weeks. The length of workout is typically 30 minutes, sometimes getting close to 45. My main issue is that around the 30 minute mark, I don't feel the motivation to stay any longer. I get tired and think to myself ""I know it's not much, but it's better than doing nothing productive at home"". My question is: Am I building a habit of simply going to the gym (where the motivation will eventually come), or am I just lying to myself, trying to justify not working hard enough? If it makes any difference, I'm 24, 165 pounds, 6'2. Trying to put on more muscle. I've been slowly putting together a proper meal plan and eating better these past 2-3 weeks as well.",3.8233014354067016,4.9584835789473685,5.3254066985645965,81.49375598086125,71.76315789473685,7.632535885167465,26.31818181818182,8.00094639256281,1.5795447368421058,592,19,116,8,11,200,97,152,0.08800000000000001,0.8340000000000001,0.078,-0.1451,0,0,0,0,0,0,25,0,0,0,6,5,3,0,0,10,0,12,3,0,3,0,20,22,7,0,1,7,0,2,0,0,1,1,0,1,0,5,6,2,0,6,3,0,4,3,0,1,0,2,2,12,3,17,19,4,16,0,0,0,0,1,6,0,4,5,72,17,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22360360317272035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14635630588042833,0.0,0.0,0.0,0.12641816065162825,0.0,0.0,0.0,0.0,0.0,0.0,0.29080771151596296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14162131773040326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1717694068137276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16822850819390628,0.0,0.0,0.0,0.1698754739204359,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08312867580378762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2576862414725153,0.0,0.09343578862550084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1472755938444875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16491274654968133,0.0,0.0,0.0,0.0,0.0,0.0,0.1715972786982067,0.0,0.0,0.0,0.0,0.09035330578717744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1097423639530905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12085741745397545,0.0,0.0,0.0,0.0,0.0,0.0,0.1577521093868295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31388849530631724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33054712643271145,0.18417248423152446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1626018598209029,0.0,0.0,0.1752350525323816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10534480539757243,0.0,0.0,0.0,0.18896065364292705,0.0,0.0,0.0,0.22324193167095396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2637533506116961,0.0,0.14782084924974012,0.0,0.0,0.0,0.0,0.0,0.0,0.11968961584718756,0.0,0.0,0.0,0.0,0.0,0.0 fitness,KotoBani,2018/02/24,How many reps of pull up to do before increasing the weight? I have seen people say all kind of rep range like 3/5/6-8/8-12 so it's confusing me. I can only do 3-4 pull ups and maybe 5-6 chin up atm and I am wondering when should I start doing weighted pull/chin ups.,0.9949152542372914,2.3211071355932242,3.0120000000000005,94.4851186440678,79.33898305084746,6.753898305084746,18.57966101694916,7.554174236665415,0.13457016949152578,207,4,51,3,5,70,48,59,0.042,0.909,0.048,0.0828,0,0,0,0,0,0,11,0,0,0,0,3,3,0,1,1,0,7,2,0,1,1,7,10,5,0,1,0,0,2,1,0,1,0,2,0,0,1,2,2,0,1,0,1,3,0,1,0,0,1,5,5,2,7,8,2,9,0,0,1,0,1,4,0,2,3,27,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2325916803870932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2846409021670001,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1335398143943974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27712322948887463,0.2746061469963946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20788691599502768,0.0,0.0,0.0,0.0,0.0,0.1894991097833085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21737044639267247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1934710203698783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6657074547200595,0.0,0.0,0.0,0.0,0.0,0.0,0.2964248982472017,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,latinowhiteguy,2018/02/24,"Accessory for chest widening. Is there an accessory to force me to have a good posture/wide chest in my daily life? I only seem to do it when I'm thinking about it, then I curl into my narrow chestedness when I'm not paying attention. It would be a huge difference to me because I look like a different human (lol) when having the good psture. Was wondering if tehre is like a male bra (rofl) or something taht would force me to keep posture? Sry for bad english",4.993333333333332,5.767790329670332,6.14478021978022,78.02105311355312,68.78021978021978,9.143589743589745,30.551282051282055,9.2995712137729,2.665262271062271,364,14,69,7,6,122,63,91,0.038,0.816,0.146,0.8385,1,0,1,0,0,0,11,0,0,0,0,5,5,0,0,6,2,9,3,2,0,0,11,16,6,0,3,3,0,0,2,0,2,1,0,0,2,3,1,0,1,4,0,1,0,1,1,0,0,1,1,8,4,10,12,0,8,0,0,1,0,2,4,0,4,6,44,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20369116171626464,0.14871192010811665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.509759417658038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4092336029590412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21683727050994547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17231172317244448,0.23836692472603715,0.0,0.0,0.0,0.2048596789295746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18553779290932487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22208629948790026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18780748797961525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1563156898800974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2645573970873302,0.0,0.0,0.0,0.3465954389194672,0.0,0.0,0.0 fitness,MLG720PartialScope,2018/02/24,"First time working out in 7 months, I think I messed up? So I just got to college, and naturally I got lazy and did *absolutely nothing* for about 7 months. I used to play baseball and soccer, so I was always in shape during high school, especially in my Junior and Senior year. Two days ago I decided that I wanted to start living a healthier life style, being I’ve weighed about 150 lbs for the past 4 years, in shape and out, and I want to try to get up to 165 in muscle mass. I warmed up with a half-mile jog, and stretched everything, then focused a shit-ton on my arms (used to pitch, I can get these babies loose as hell), and I got started doing back and biceps for my first day back. I did supersets, first one being normal curls for 12-10-8-6 (max out) mixed with lawn-mowers 15-15-15-15. I slightly maxed out on the 8th rep for the third set on the curls, but I still went up in weight and maxed out at about 4 on the final set. Then I went to do preacher curls mixed with lat pull downs, and I ended up ~~making~~ maxing out on a very light weight on the second set for the curls. I realized that I should stop with that, so I did, finished up the pull-downs, did a set of rows, and went for a mile jog, stretched again, and left. The next day (yesterday) my biceps were destroyed. To the point of where I couldn’t fully extend my arms just because they were so tight. I thought that one more night of sleep with an insane amount of protein will do me good, but today I woke up and I can bend my arms even less, and it hurts much more trying to stretch. I was planning on doing chest-tri-shoulders today, but I’m afraid that I won’t be able to workout for a few days, and I’m not entirely sure what to do. Is this natural, or should I be worried? I’ve been in shape my whole life, so I’ve never experienced the start of getting back in shape, so I’m not sure if what I did is helpful to me or not? TLDR: Started working out after a long time not, did biceps, maxed out, hurts to fully extend arms, worried if this is bad or not.",5.186259846547316,4.291193477647063,5.748757033248082,86.75862404092075,68.34117647058825,8.614833759590793,27.654731457800512,7.423996415210882,1.2421416879795388,1568,39,358,13,23,509,200,425,0.098,0.846,0.056,-0.9592,1,0,0,0,0,0,72,0,0,1,6,18,12,2,1,20,0,30,13,8,3,3,62,54,33,0,8,15,0,4,0,0,4,2,0,0,0,11,29,3,2,4,5,0,6,8,7,0,8,19,6,38,5,69,26,7,95,1,2,0,0,2,46,1,5,39,229,49,6,0.09462334134778004,0.0,0.0,0.0,0.0,0.0,0.08387788285908816,0.0,0.0,0.0,0.0,0.0,0.07873420011918543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2182785262384609,0.0790065376057878,0.057681510623505176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2440969087023973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08380819473845115,0.0,0.0,0.062497824546222436,0.0,0.0,0.0,0.08504135785511302,0.0,0.0,0.0,0.0,0.0,0.0,0.10365524529410784,0.0,0.2414596974361961,0.0,0.0,0.0,0.0,0.14831037125947502,0.0,0.0,0.07936556934849523,0.2270367902476695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06342403113098521,0.0999747553158685,0.0,0.0,0.0,0.0,0.2025924879185869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1028085372385232,0.0,0.13367052867718784,0.0,0.0,0.08355414399006658,0.08373867946988241,0.0,0.0,0.0,0.0,0.0,0.0,0.06316181511193045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1510548966089271,0.0,0.06955904339181515,0.0,0.07297935419136753,0.0,0.1006329970017669,0.08879759589395733,0.09271078408316774,0.09079364802882356,0.0,0.0,0.0,0.1282384499371554,0.0,0.0,0.0,0.0,0.0,0.09032868617070344,0.0,0.0,0.0,0.0,0.08944964254047294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0957638731430496,0.0,0.0,0.0,0.0,0.09712950011954344,0.0,0.0,0.09469167719326099,0.0,0.0,0.0,0.0,0.0,0.26789955211849537,0.0,0.07556632263029006,0.0791093503194976,0.0,0.0,0.0,0.0,0.0,0.1783627587980713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060630816412592735,0.0,0.07512036350034289,0.11035126256128924,0.0,0.17938372716159598,0.0,0.0,0.1927291126076648,0.0,0.09243325518753076,0.0,0.0,0.16344837185262692,0.0,0.07807416636989258,0.11162259666631788,0.0,0.0,0.23045147617003764,0.0,0.26315035626024885,0.0,0.10564358142046502,0.0,0.0,0.0,0.13777383891948042,0.19218919252992567,0.0,0.0,0.0,0.0,0.12186865895972368 fitness,coffeestick,2018/02/25,"An alternative to barbell upright rows? I have recently included upright rows with a barbell in my work out and although it is usually pain-free, sometimes I get the feeling that something is just ""off"" and having read all this stuff regarding the dangers, I am thinking of giving it a pass. What are some alternatives one can do?",9.294,8.591176400000002,9.123333333333337,65.27500000000003,60.0,12.0,46.66666666666667,11.20814326018867,5.573666666666668,264,16,42,6,3,86,50,60,0.055,0.872,0.073,-0.168,0,0,1,0,0,0,8,0,0,0,1,1,1,1,0,5,0,8,0,0,0,1,9,12,3,0,0,1,0,1,0,0,0,0,0,0,0,6,4,0,0,2,1,0,1,0,1,0,1,0,1,4,0,6,12,2,6,0,0,0,0,1,3,0,1,2,36,10,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15949103595403974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1647993114536526,0.3025894835266632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21374373287643653,0.0,0.3356400758570966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31551565725610153,0.0,0.0,0.0,0.3114493648265895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2428336534207648,0.3119686295990263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3610922244144739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2021149980169661,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3474019088609814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22963701321871924,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Valkiyare,2018/02/25,"Is it possible for teenage girls to build muscle? Hello, I see a lot of posts saying how teenage boys can eat shit and still get amazing muscle gains. Is it possible for teenage girls to build muscle too? Does it just take a lot longer? Thank you for any advice/input",2.8817307692307668,5.212891403846154,2.9890769230769263,92.15592307692309,77.26923076923076,5.6984615384615385,21.93846153846154,6.742157984588678,0.4634953846153844,211,6,42,2,5,64,37,52,0.063,0.774,0.163,0.6848,0,0,0,0,0,0,6,0,1,0,1,4,3,1,0,2,0,3,2,1,1,0,5,7,2,0,0,1,0,0,0,0,0,0,1,0,3,3,1,1,0,0,0,0,0,0,1,0,0,0,2,2,2,6,7,2,2,0,0,1,0,6,0,1,2,1,23,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17101587849358113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22007294279798656,0.0,0.0,0.0,0.0,0.2573281083867203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13138857733310935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42760074347768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5670146632733689,0.2408495284698271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19998798937129367,0.0,0.0,0.2003980025274044,0.0,0.0,0.0,0.2581418965391657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2008332567784788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18908260811703134,0.0,0.0,0.2315301539731036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,applebarista,2018/02/25,"(Please) Help Me Prepare for My 21st Birthday! Hi, everyone. So, my 21st birthday is coming up at the start of May, and I'd like to be in good aesthetic shape by then. I'll be travelling and will be at the beach, so it'd be nice to look good. I was originally unhealthily pretty skinny and decided to go on a ""bulk"" at the start of September 2017. Although I did gain some strength, I put on some fat as well, which, of course, I'm going to lose by cutting. I have several questions myself and am looking for general help as well. Should I continue to do the PPL routine throughout the week? This would be in addition to cardio. My main worries are dropping weight but also losing the (relatively little) muscle mass that I do have. Should I continue lifting heavy or switch to increasing reps? Those are the main questions I had. Otherwise, I would really appreciate any general feedback or advice. Thank you in advance for taking the time to help me out! Here is a link to a photo album of progress. I started at about 160 in weight, went up to +200 and am just under 200 currently after starting to eat more healthily and lower calories. www.imgur.com/a/EQBbt",4.711450443190973,6.4958158904109595,5.490738651625033,78.64160354552783,70.46118721461187,8.805909213000268,31.147193123824874,9.325443323948027,2.98116685468708,916,40,163,20,17,298,138,219,0.05,0.792,0.158,0.9671,2,0,0,0,0,0,37,0,1,0,6,8,11,1,0,11,0,25,6,2,1,0,27,38,16,0,4,4,0,2,1,0,6,2,0,0,0,5,9,5,0,4,2,0,8,0,3,2,0,4,4,17,8,38,22,6,38,0,2,2,0,7,17,0,7,13,118,22,1,0.0,0.0,0.0,0.0,0.0,0.13126133199672355,0.0,0.0,0.0,0.0,0.0,0.10742006038418504,0.0,0.0,0.0,0.09134595179999702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1157095313286234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13744852929758816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12835377948679225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15268056369533453,0.22533172651010275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27010667007669553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06562465826736798,0.13462944780249875,0.0,0.0,0.2255991923035045,0.3005517691028645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14744907082030798,0.0,0.0,0.0,0.13665733274034855,0.0,0.0,0.0,0.1350342367042575,0.30095062206137124,0.0,0.0,0.0,0.08605236015983432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15174959004024882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3803051443194136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10099606515733188,0.0,0.0,0.12366888075756555,0.0,0.0,0.0,0.0,0.0,0.0,0.07832628405372996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1077478202954246,0.32714456299166544,0.2415495274496316,0.12452109185932685,0.0,0.0,0.0,0.0,0.0,0.0,0.13641407390146748,0.0,0.1908419740889828,0.0,0.0,0.0 fitness,weneedmoreferns,2018/02/25,"Managing exercise with respect to maximum theoretical HR. I've recently starting excercising again after a long lay-off. Doing various things including some running. I have a heart rate monitor watch (Garmin 310xt) that i used to use years ago. I noticed that my HR actually went over my theoretical 100% HR several times. My average HR across the workout was well within range however. I was running with a group and trying to run up some hills. Although it was very hard, I didn't feel like I was going to die or anything and I was running within my own pace. (Last and slowest runner in the pack and stopping often). I will monitor my other activities and perhaps go and see a medical professional but i was just wondering is this perhaps not unforeseen for unfit people beginning undergoing high intensity workouts, at least in the initial stage.",5.611153846153847,8.128034447368425,7.1357894736842145,64.7278340080972,69.65789473684211,10.729554655870444,36.692307692307686,10.727762888450028,5.034559109311741,684,38,103,23,13,234,108,152,0.047,0.927,0.026,-0.262,2,0,0,0,0,0,18,0,0,0,0,4,3,0,0,7,0,11,3,1,2,0,20,21,9,1,0,4,0,2,1,0,1,2,1,0,0,6,8,0,1,2,4,0,8,2,0,1,0,8,5,14,3,16,12,5,29,0,0,2,0,1,9,0,5,12,73,20,2,0.0,0.0,0.19285957580933655,0.0,0.0,0.0,0.17518816462152062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16263366637158616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20511001902237966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0999282901026854,0.1411877931120518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22463676947724995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17703876700110574,0.0,0.0,0.0,0.0,0.23419396393663816,0.0,0.20880824950834972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16109583326088436,0.0,0.0,0.0,0.0,0.0,0.0965526382300127,0.0,0.0,0.17489742306447612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19909267647062334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22500446988583994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13701261361484168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19513700123972533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15748650615595924,0.0,0.0,0.2232670410109326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1398844046809458,0.0,0.0,0.16522856102789754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13129741026999944,0.0,0.0,0.0,0.11524036189764855,0.0,0.0,0.0,0.0,0.13417863508227884,0.0,0.0,0.0,0.0,0.3413798643838208,0.0,0.1630664657294072,0.0,0.0,0.0,0.0,0.17769421399083948,0.18320613397050095,0.0,0.0,0.0,0.0,0.21432264297074802,0.0,0.0,0.0,0.0,0.0,0.0,0.12726803515002386 fitness,IOnlyReadItAtWork,2018/02/25,Is it safe for a 14 year old girl to strength train using weights? My litle sister just started going to the gym and asked me if I could teach her how to train her strength. Is it safe if I show her different exercises using weights that doesn't put a lot of stress on her back/spine?,6.285367231638419,5.0182601355932235,5.880000000000003,87.93435028248587,66.28813559322035,9.222598870056501,31.53107344632768,7.793537801064563,1.7259785310734466,224,7,52,2,3,69,44,59,0.044,0.758,0.198,0.8677,1,0,0,0,0,0,4,0,0,0,2,2,5,0,1,3,0,4,3,0,3,0,11,9,4,0,3,3,1,2,0,0,0,1,0,0,1,3,1,2,2,0,3,0,2,1,1,0,0,0,2,8,4,6,8,1,6,0,0,0,0,7,1,0,3,3,30,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2235085645967121,0.0,0.0,0.18383861626047626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19088681240491756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2497888744919956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13587530463644018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20325821039544176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25087540753735715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2403425505443141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16922284044719135,0.0,0.0,0.0,0.2738666041315139,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4129786337102389,0.0,0.0,0.0,0.0,0.0,0.5822727671525609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15396039648123566 fitness,DaBiksta,2018/02/25,"Lifting and BF% So I've lost around 55 lbs, and now I think it's time to start lifting so I can start building muscle. Currently, I'm 5'10"" 165 lbs, but I still have a BF% of around 19% (it used to be almost 30% when I was 220 lbs). I just wanna know if I can eat in a caloric surplus while lifting with a program like StrongLifts 5x5 and meeting protein requirements, while still losing fat and seeing my BF% go down?",4.9146511627906975,4.631002093023259,5.250558139534885,88.05374418604653,68.76744186046511,7.8102325581395355,31.153488372093026,6.742157984588678,1.5609562790697673,324,12,71,2,5,103,60,86,0.065,0.894,0.041,-0.2357,1,0,0,0,0,0,15,0,0,0,3,9,3,0,0,3,0,5,2,1,1,0,16,14,11,0,2,3,0,0,1,3,0,1,0,0,0,2,7,2,1,2,0,0,1,0,2,0,0,2,1,7,1,9,11,0,15,0,2,1,0,4,4,0,2,11,41,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25673146327696994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4564720942111293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2623447584965165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14570889122808311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14090189849854226,0.0,0.0,0.0,0.0,0.0,0.0,0.12525623382476728,0.0,0.0,0.0,0.0,0.2868280282223992,0.27987333708327505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2043047916756431,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3629397191491452,0.0,0.4094970625473878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16428046487242018,0.0,0.0,0.14949952668839436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22143339063642267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,bigburgerboy,2018/02/25,"Is it okay to do calisthenics, grip training, etc. on off days? Im following a PHUL routine. 2 days on, 1 day off, 2 days on, 2 days off. I get very bored on my days off. I want to work out every single day. Used to be very depressed, drugs, etc. working out helps me. I am currently bulking on 3.5k cals/daily getting 7 1/2-8 hrs of sleep every evening. Is it okay to do calisthenics (pushups, dips, chinups) and grip training (farmers walks, towel hangs, plate pinches, etc.) on my non-work out days? ",0.6786363636363609,3.063199212121212,2.407297979797981,92.49761363636364,87.18181818181819,4.916161616161617,24.411616161616163,6.42735559955562,0.7399555555555559,378,16,80,4,12,124,62,99,0.064,0.851,0.086,-0.1645,2,0,1,0,0,0,32,0,0,0,2,1,4,0,0,1,2,6,2,1,1,0,6,11,1,0,1,0,0,2,0,0,0,1,0,0,0,2,4,0,0,0,0,0,3,0,2,0,0,0,2,6,2,18,10,4,25,0,1,0,0,1,13,0,0,9,39,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6927193192710354,0.0,0.11564237780587976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1557049487825892,0.0,0.0,0.0,0.0,0.0,0.449223404226481,0.08868086594321263,0.0,0.2262483610328489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14029599960365946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0899951005197829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14502940308333914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1343621156749704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1159619815420862,0.0,0.22156562189955492,0.07919306474322185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29323988702992465,0.0,0.0,0.0,0.0,0.0,0.0 fitness,liftsomeweight00,2018/02/25,"How do you go about taking rest/reload weeks and how do you stick to them? I was wondering if anyone has any particular things they do or signs to take a week off? I think I might need a week off, all this week I’ve been feeling so lethargic and weak. Last week I got a PR of 87.5kg on bench this week struggled with 80kg for one. Deadlifting everything felt awkward and heavy and my body just feels like shit while lifting. My progresses was basically always linear prior to this last week/week and a half. Do you recommend a straight week off? I’ve been eating around 3500 to 4000 Cals a day so I don’t think it’s not eating enough. Edit: title is supposed to say deload. Not sure how to change it.",2.7095920745920736,4.413394545454548,3.4980594405594414,91.2081148018648,75.57342657342656,6.724708624708625,21.706876456876454,7.492282038375204,0.5904037296037297,552,14,120,7,12,175,93,143,0.116,0.823,0.061,-0.8286,0,0,0,0,0,0,15,0,3,2,1,8,6,1,2,6,0,12,5,2,3,2,26,23,13,0,2,5,0,3,1,0,1,1,1,0,0,6,7,2,0,6,0,0,1,3,4,0,2,6,4,12,2,15,16,2,19,0,0,0,0,6,6,1,4,13,71,18,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09244031245739408,0.0,0.0,0.07554871430660212,0.0,0.0,0.0,0.0,0.0776805203819566,0.0,0.0,0.09889850237689828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1234019981195815,0.0,0.0,0.0,0.0,0.0,0.0,0.11752425331762913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07164737330212384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2273567567504717,0.0,0.0,0.0,0.11479129553203354,0.0,0.0,0.0,0.0,0.0,0.0998454252412242,0.0,0.0,0.0,0.11234639316854604,0.07936661029257243,0.10666905223113088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06313810332857123,0.0,0.08885317857656268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18111523576300528,0.0,0.0,0.0,0.0,0.0,0.05427562427468122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11785471412445453,0.0,0.0,0.0,0.0,0.0,0.08237586705178962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07528115077880834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08834755934274686,0.0,0.0,0.0,0.0,0.0,0.0,0.11403788094994854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11614108372101295,0.0,0.0,0.0,0.10470614503670347,0.0,0.1670599018852741,0.0,0.0,0.0,0.0,0.0,0.07380687921832484,0.14237095455958654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8020266053424127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12047827440743185,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Hoki-Poki,2018/02/25,"My plan of action and some questions. **Stats:** M/24/5ft11in/220lbs 24% BF Complete beginner here, I've never counted calories or macros before. Based on my stats my TDEE to lose weight is about 1,910 with an ideal weight of 151-171 lbs and with the following macros * 191g protein * 85g fats * 95g carbs **Supplements** Fish Oils, Vitamin D, Whey Protein I only plan on doing strength training(PPL or nSuns) as I hate cardio. Eventually when I'm in better shape, I do plan on throwing in cardio into the routine. **Three questions:** 1) I'm wanting to adjust my calories to either 1,600 or 1,700. I find myself not being hungry at all most days. Would this be OK? 2)Is it considered ""cutting"" when I'm lifting and losing weight? 3)I've been having a hard time picking out a lifting regimen. What would be best PPL or nSuns? And what regimen do you guys recommend? ",1.2402225398121658,3.5137133734177226,2.1559697835851392,88.68329318089016,105.13924050632912,4.5703552470396085,22.185381788485085,6.3737218528115,1.0174971008574931,675,27,116,10,31,211,111,158,0.063,0.8029999999999999,0.135,0.9168,0,0,0,0,0,0,47,0,1,0,9,4,9,2,0,5,1,11,7,1,1,2,27,17,11,0,4,6,0,4,0,1,2,4,0,0,1,4,8,4,0,4,0,0,3,2,4,0,1,1,5,10,5,17,11,5,18,0,2,0,0,5,9,0,8,6,66,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14390000657827934,0.0,0.1774703293612286,0.14956389871932754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17730843533309795,0.0,0.0,0.0,0.0,0.0,0.10906184779919904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15456331747399318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1674453153578447,0.0,0.0,0.15148918772999345,0.16696094246785578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3783812778235466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13042792326398014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12861564321404986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3788834159162751,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09860929960880394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09974535698373456,0.0,0.0,0.6177906296175201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2402615370846249,0.0,0.0,0.0 fitness,K_Underscore_,2018/02/25,"What to do on a fuckaround day Long story short, my wife got a great job and it just makes more sense for me to work part time and be a stay at home dad until I start grad school in the fall. My firstborn is in school, so after I drop him off, my toddler and I go to the gym. I run a 4/5 day program, but may as well utilize the daycare I already pay for and get in an extra day or two in the gym. What do you guys do at the gym on an off program day? I’ve started doing box jumps and lateral barrier jumps. My gym also just added a sled, but I’m not sure how to progress on it. There’s also a climbing wall, but I’m right on the cusp of the weight limit, so that’s a few weeks out. I’m 31, 6’3”, 255, M. I run nsuns 5 day, but usually double up day 1&2. Training maxes Squat: 295 Dead: 360 Bench: 270 OHP: 175 Lay it on me, bros. ",0.6979032258064528,1.697137284946237,2.7589032258064528,97.36835483870968,79.3763440860215,5.605161290322582,21.002150537634407,5.6839178017228535,-0.2219888172043012,629,16,162,3,15,213,117,186,0.07400000000000001,0.8759999999999999,0.049,-0.5472,1,0,0,0,0,0,29,0,1,0,4,9,3,0,0,16,0,7,1,0,2,1,20,16,17,1,0,8,3,1,0,0,1,0,0,1,1,6,6,1,2,0,4,1,7,1,0,1,1,1,1,14,3,25,13,5,42,0,0,0,0,6,18,0,2,15,94,20,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16912711146163084,0.2451252237780001,0.0,0.16605802022098715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5930432489179007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08007244598740096,0.0,0.08710164844563828,0.0,0.12257666790175994,0.16897058064154252,0.0,0.15175229443928415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1537330854213464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15208770229629587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1356309912509926,0.0,0.0,0.0,0.0,0.0,0.0,0.10230277868095787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16596651869263485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1308838916712763,0.0,0.0,0.0,0.3102162375296976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2169575758750588,0.16335562813308074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14444649671568366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08936760898151781,0.0,0.0,0.0,0.0,0.0,0.0,0.1497135386538996,0.0,0.0,0.0,0.16879512625278253,0.0,0.0,0.0,0.12293657472843955,0.18663037407604705,0.13779987126659246,0.0,0.0,0.0,0.0,0.0,0.0,0.11157569273482808,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Susp1ci0us,2018/02/25,"Is working out 2-4 times a week (push and pull) whilst gaining around 1kg per 2 weeks progressive? Hey there, 17yr old here. I started working out about a year ago but didn't make any progress. Now when I realized how important sufficient nutrition is I gained around 2kg in the last 4 weeks. However, I am not sure whether I am gaining body fat or muscles. How can I figure it out? Am I doing it right? Am I gaining weight too fast or working out too little? Edit: minor corrections",2.44895833333333,4.5773018125,3.6887500000000015,87.61458333333336,77.75,7.183333333333334,28.375,8.167268648758528,2.027425,378,17,76,7,9,123,67,96,0.058,0.774,0.168,0.8865,1,0,0,0,0,0,14,0,0,0,9,12,1,0,0,3,0,9,3,2,3,2,19,11,8,0,0,5,0,1,0,0,0,1,0,0,0,2,7,2,0,2,0,0,2,2,0,0,0,1,1,8,1,8,10,0,24,0,0,0,0,1,9,0,2,13,44,10,4,0.0,0.0,0.0,0.0,0.0,0.0,0.1817611974193725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13943853394464226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36506940739692506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2277602453140655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16714012396915628,0.0,0.0,0.0,0.0,0.0,0.0,0.20551028762018744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13687001572526694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21516162806202307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1751084432134409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14513284587480307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1932537369155087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1195641624239343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4934273868190819,0.24969118692526446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4478285052295264,0.0,0.0,0.0,0.0,0.0,0.1320431121135079 fitness,johnpoulain,2018/02/25,"Pec Fly : Rear Fly Ratio I tried rear flys recently and was unable to hit anywhere near the same on the pec fly. Dumbbells on the Pec Fly I can manage 25kgs per hand but on the Rear Fly only 10kgs. I’m slightly worried about having weak external rotator cuffs / posterior delts. What sort of ratios do you hit Pec Fly vs Rear Fly?",1.9803956043956068,4.441818292307693,3.2806593406593407,88.08076923076923,81.46153846153845,6.175824175824177,21.59340659340659,7.447530270364453,0.8989560439560438,259,8,51,4,7,84,45,65,0.108,0.86,0.031,-0.6382,0,0,0,0,0,0,6,0,1,0,0,1,1,0,0,4,0,4,2,1,0,0,5,7,2,0,0,2,0,1,0,0,0,1,0,0,0,1,1,0,0,0,0,0,0,0,1,0,0,1,1,3,0,7,4,1,5,0,0,0,0,1,4,0,1,1,22,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4357986150665034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5657765448704462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3890350065338076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5819177193313656,0.0,0.0,0.0,0.0,0.0 fitness,vladvlad23,2018/02/25,"Do you lose muscle if you move to a program with less volume ? For example assuming an intermediate lifter does a PPL, 6x times a week and wants to go to another intermediate program with lesser frequency such as PHUL. Does this mean muscle loss ? Slower progress ? Or will the body adapt ?",4.512115384615381,7.248224442307695,5.485230769230771,74.25976923076921,73.80769230769229,8.775384615384615,27.707692307692305,9.3871,2.88888,229,9,39,6,5,75,42,52,0.109,0.84,0.051,-0.4871,1,0,0,0,0,0,6,0,2,0,3,1,2,0,0,5,0,2,1,1,0,0,8,5,4,0,2,2,0,0,0,0,1,0,0,0,0,1,3,0,0,2,0,0,2,0,2,0,0,0,0,2,0,7,4,1,4,0,2,0,0,2,0,0,3,2,22,3,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3217870988626246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3408709623662049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5370999397166505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1744051666224345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3433166612722839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33427881685739674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32616149008971274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17894233936109488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1810038970957607,0.0,0.2461580714271607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,butfirstbeer,2018/02/25,"Maximizing Aesthetics Progress In 3.5 Months? Hey gang, first time poster - if this violates rules, feel free to delete. I’ve got a two week beach trip planned for mid-June and I’m trying to get the best aesthetics possible for that. I’ve been making decent strength gains all winter but haven’t seen much in the way of aesthetics. I’d love to get some feedback from you all on how I can make the most of the next 3.5 months. Here’s my info and routine: **Info** Male 27 y/o 6’3” 170 lbs ~15% body fat **Routine** Compound Lifts - 3 days/week Bench - 2x5, 1xAMRAP OHP - 2x5, 1xAMRAP Rows - 2x5, 1xAMRAP Lunges - 2x5, 1xAMRAP* *I have back issues and can’t do squats, have seen PTs, etc. Abs & Accessories - 3 days/week Cable Crunch - 3x12 Captain’s Chair Leg Lifts - 3xfailure Ab Wheel - 3xfailure Weighted Bicycle - 3xfailure Plank - 3xfailure Bicep Curls - 3x8 Tricep Pulldown - 3x8 Lateral Raises - 3x8 I increase my lifts by 2.5 lbs every workout and deload 10% when I failed to complete the full exercise two weeks in a row. **Diet** I eat around 2,750 calories a day with an average macro split of 35% carbs, 30% protein, 35% fat. It’s mostly clean - healthy fats, lean proteins, etc. What changes can I make to increase my results? Happy to provide any other info that would be helpful. Appreciate the help in advance! ",1.4857045984318695,4.165247231404962,2.4333057851239666,88.66902627675356,95.2809917355372,5.787836406018224,23.97372324645052,7.2200825789825185,1.5529519813519808,1018,43,186,20,39,320,168,242,0.027000000000000003,0.794,0.179,0.9898,0,0,0,0,0,0,71,0,1,0,8,5,7,1,0,10,0,10,13,8,5,2,23,21,8,0,2,2,0,2,0,0,1,4,0,1,1,6,6,6,0,4,3,1,4,2,2,0,3,4,4,10,6,20,15,12,24,0,1,2,1,7,7,0,4,12,79,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15431712458371682,0.0,0.09685369353175548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12678819656795434,0.0,0.0,0.0,0.10951581830408362,0.0,0.0,0.0,0.0,0.0,0.14946595670219412,0.0,0.0,0.15820175653254956,0.0,0.0,0.0,0.0,0.0,0.0,0.15066646888495533,0.0,0.14932960914547286,0.0,0.0,0.0,0.0,0.0,0.09185216187792572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14573604490023556,0.0,0.0,0.0,0.0,0.3176824220833316,0.0,0.0,0.11999896930302666,0.0,0.0,0.0,0.0,0.0,0.07201421780114645,0.0,0.0,0.0,0.0,0.12114639404928355,0.0,0.0,0.0,0.0,0.14882207564219788,0.0,0.0,0.0,0.11391005930626005,0.0,0.0,0.0,0.0,0.1516137627856016,0.0,0.0,0.0,0.0,0.0,0.0,0.1909285752240792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14865440454536435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1285438704057836,0.0,0.2852088195793366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2273641053388767,0.0,0.10469855677669904,0.0,0.0,0.0,0.15147030546194426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1605624720594341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08304899956411024,0.0,0.0,0.0,0.0,0.0966970358558763,0.0,0.27825651258008943,0.0,0.0,0.0,0.0,0.0,0.0,0.1130501133876235,0.4569780777349373,0.17343493948122546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1011744347022621,0.0,0.0,0.0 fitness,Aniimaru,2018/02/25,"My boyfriend wants to get in shape for the military; wondering if anyone has any advice? Just as the title says: my boyfriend (27, 5' 10"", 220 lbs) has been seriously putting some thought into joining the military and I want to be as supportive as possible but I'm worried that he won't be able to get in shape to do so. His current fitness routine honestly isn't much: he maybe goes to the gym once or twice every other week for about an hour depending on his schedule; he either lifts weights or is on the elliptical or exercise bike. He plans to join when he turns 30 so we have 3 years to help him get in shape. I was wondering if anyone would be able to share any diets or exercise routines to help him get started on his journey. Any advice would be really helpful! Edit: 2/25/18 10:45 AM If you are NOT going to give advice on how he can start getting in shape, I'd appreciate it if you didn't even comment. I'm looking to help him achieve something he seems to be really passionate about achieving. If you're not here to help then please move along, thank you.",5.503062340503099,5.867820421800951,6.063222748815168,80.50105359095882,67.53080568720378,9.525483047757927,33.292380605176824,9.466822959209583,2.930869923441488,843,36,167,16,13,274,128,211,0.018000000000000002,0.7759999999999999,0.206,0.9926,1,0,1,0,0,0,24,1,3,0,3,9,6,0,0,6,0,20,5,0,2,0,29,41,19,0,9,14,0,1,0,0,3,2,1,0,0,3,4,2,0,4,4,0,4,5,1,0,1,4,3,14,5,30,29,3,27,0,0,1,1,26,14,0,14,9,98,17,3,0.2399615617568031,0.0,0.0,0.0,0.0,0.3517314914069975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2447731359408012,0.0,0.0,0.0,0.0,0.16778670336457088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07924617420449002,0.0,0.10108898261870068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31342502992427057,0.11509649778577638,0.06818784273137597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40210294168237937,0.0,0.0,0.0,0.11815690087738365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10075363800603307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12053682090538576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12752058222802512,0.08819967911120905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12777561588641378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13170286785219548,0.0,0.1352603029968055,0.0,0.0,0.0,0.0,0.0,0.12061382369683595,0.0,0.0,0.0,0.0,0.15372552102836667,0.0,0.0,0.0,0.0,0.0,0.0,0.0954135326304306,0.0,0.0,0.0,0.1092259967487093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09236706685079568,0.0,0.0,0.1698460284868455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13615276830422995,0.0,0.0,0.0,0.0,0.0,0.1104621831065436,0.0,0.0,0.0,0.0,0.0,0.09525133803417488,0.0,0.0,0.0,0.0,0.0,0.0,0.13050463624716294,0.0,0.0,0.0,0.0,0.0,0.0,0.14153554631384704,0.0,0.0962413452915157,0.14610426809933272,0.0,0.0,0.0,0.0,0.0,0.0,0.2602280776503467,0.0,0.12184630698771515,0.0,0.17046180863848265,0.0,0.0,0.07726368916127004 fitness,DrThundershlong,2018/02/25,"Want to insert Klokov press into 5/3/1 for Bodybuilding - where should I put it? So I've just started another cycle of my favorite routine, as found here: https://www.t-nation.com/training/blood-and-chalk-8 I recently fell in love with the ""Klokov Press"", or snatch-grip, behind-the-neck overhead press shown here: https://www.vahvafitness.com/klokov-press-for-lateral-deltoid/ I want to really work/focus on my lateral deltoids, and this movement has quickly become one of my favorites. Shoulder day as prescribed in the routine is like so: Standing military 5/3/1 DB Military 4x12 Lateral raises 4x12 Barbell curls 4x12 Preacher curls 4x12. So my question is this: Would I be better off replacing standing or seated military press with Klokov press? Or perhaps doing the Klokov press between standing and seated, for say 3x10 Klokov followed by 3x12 DB military? The latter is what I did today and it felt good, but I'm just looking for more opinions. Any opinion, suggestion or comment would be much appreciated. Cheers!",9.394730052556143,12.560686074534164,7.123229813664597,66.0509507883421,60.92546583850931,8.680554228380316,35.987099856665075,9.265573868473778,3.8458940277114175,842,38,109,15,13,244,102,161,0.0,0.8540000000000001,0.146,0.9632,1,0,0,0,0,0,52,0,0,0,1,9,5,0,0,4,0,11,2,1,0,0,23,20,13,0,5,7,0,7,1,0,3,0,1,0,0,5,6,0,0,3,0,0,4,0,0,0,1,3,9,9,5,18,12,2,20,0,0,1,1,5,6,0,7,8,67,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1552434616316907,0.23937955407782505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2521258246322701,0.0,0.0,0.0,0.20190191555211928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14722667818144028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2191919884980127,0.0,0.0,0.0,0.0,0.25030567558088324,0.0,0.0,0.0,0.0,0.0,0.19147688840916371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11152983703239806,0.0,0.0,0.0,0.19170416895535952,0.0,0.0,0.0,0.2060385586305641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16781772371466386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15469365097452295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2294921880135549,0.2557344656680202,0.0,0.0,0.0,0.1462469437292579,0.0,0.22540655901510484,0.0,0.0,0.0,0.0,0.1815435386950148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16158320625350198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21639004287437916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2692999957194016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1661961616166975,0.0,0.0,0.3243380587578494,0.0,0.0,0.0 fitness,DTMaclaren,2018/02/25,"Anyone had any results with their anterior pelvic tilt using this? Just wondering if anyone has had visible results using Athlean-X's method to treat anterior pelvic tilt. (Pictures would be greatly appreciated) https://youtu.be/K-CrEi0ymMg",11.721333333333336,15.766279228571436,9.525714285714287,47.547619047619065,56.714285714285715,11.523809523809526,43.095238095238095,11.20814326018867,6.600523809523812,203,11,20,6,3,61,28,35,0.0,0.922,0.078,0.4019,0,0,1,0,0,0,11,0,0,1,0,1,2,0,0,0,0,5,0,0,4,0,9,8,1,0,2,2,0,0,0,0,1,0,0,0,0,1,1,0,0,1,0,0,0,0,0,0,0,2,0,1,2,2,4,0,0,0,0,0,0,1,0,0,2,0,11,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23607103052763445,0.0,0.0,0.0,0.0,0.4854647935918311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3827294414836603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5996449793982108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3764647837702263,0.0,0.0,0.0,0.2466023978257773,0.0,0.0,0.0 fitness,NanoBullet,2018/02/25,"Bodyweight back workout limitations Hello everyone, i have been working out with weights for the past year, but now, i am studying at university so that means no homemade weights of mine and no gym membership (saving money), so i am trying out calisthenics now. However, iam having a hard time with my back workouts since i am weak with pullups and being dependant on the pullup bar now. What i usually do, is: 3 sets of 4 pullups (if i cant do 4, i do 3 and rest for a min, 2 min between sets) 3 sets of 4 chinups (same with rest) if iam stuck, for ex. cant do 2 reps of the last chinup set, i do 2 negatives instead. 4sets of 10 horizontal pullups I am focusing on the full motion starting from dead hang, retracting shoulders and pulling from scapula initially. But i do not feel any contraction at the top of the rep. If i try to change my elbow position, or pull from scapula harder, i feel like i am pulling from my shoulder or over-arching my back. I do get bit of lat soreness out of these workouts but never in the middle or upper back. Can this be because i do not feel any contraction? is the lat soreness enough to workout for? will i get somewhere with such workouts? My goals are of course, to progress farther, perform muscle ups, build muscle on the back and get stronger but pullups were always my weakest side. I can do 60 pushups and 45 dips in a row, net mentioning the weightlifting i did before.",5.127862318840581,5.852906206521737,5.653043478260872,81.84340579710147,68.45652173913044,8.597101449275362,34.89855072463768,8.680891452615391,2.859059420289856,1107,54,216,17,18,357,151,276,0.093,0.86,0.046,-0.9291,1,0,0,0,0,0,38,0,0,0,6,12,3,0,0,13,0,29,9,3,1,1,35,38,18,1,3,12,1,7,1,0,1,3,0,0,0,4,14,3,1,4,8,1,5,8,1,0,0,4,7,25,2,37,31,6,43,0,0,0,0,3,17,0,7,18,147,29,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12567569880631504,0.0,0.0,0.20542201150124773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5806944182220045,0.0,0.0920713507578579,0.0,0.12852219655417466,0.0,0.0,0.0,0.1648943557265077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1597781559770357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1560626083941434,0.0,0.0,0.0,0.0,0.14432326253326816,0.0,0.0,0.0,0.0,0.22910802269843494,0.1079015631303146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23673333214846135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1353003632468582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12311611251572273,0.0,0.0,0.0,0.0,0.0,0.07378952783195566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16452463858131822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11648980141475755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14418284226644826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12494017788515585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10690545967135133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08807146078550053,0.0,0.0,0.0,0.0,0.2050897481282907,0.0,0.0,0.0,0.0,0.0,0.1663469965458067,0.0,0.0,0.0,0.0,0.3678471396772219,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1099574483339117,0.0,0.0,0.0,0.0,0.0,0.09726350718091363 fitness,Teclx,2018/02/25,"Is dieting as a teenager unhealthy? Hey. 17 yr old guy here. I want to start dieting to get lean, like 10% bf, cuz I’m at around 16-17% bf right now. Is this a bad idea and unhealthy to do considering I’m still a teenager? (I have a good amount of muscle mass)",-1.8338888888888896,0.023575928571428758,1.1652380952380987,97.79087301587305,102.21428571428572,4.631746031746032,18.722222222222214,6.42735559955562,0.020355555555555682,196,7,48,3,9,68,41,56,0.188,0.7,0.112,-0.7639,0,0,0,0,0,0,12,0,0,0,0,4,3,0,0,4,0,4,2,0,1,0,5,9,3,0,1,0,0,0,1,2,0,0,0,0,1,1,2,2,0,1,0,0,0,0,1,0,0,0,0,2,2,7,9,1,8,0,0,0,0,4,4,0,0,5,23,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3094334044471661,0.0,0.0,0.0,0.0,0.2902274560422068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18160413496447747,0.0,0.0,0.2915463452440637,0.0,0.0,0.0,0.3441738768022292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3923926485223535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16981744712175678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3647426693589746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29684438429027715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2460296572992132,0.0,0.27758995956617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2050206429051101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheLongTraveller,2018/02/25,"Anyone had good results doing exercises with battle ropes? What are your thoughts on rope exercises? I am seeing battle ropes in the gym more and more now and they seem a great way to work out your muscles, core, and full-body workout. Anyone had good results doing exercises with battle ropes? What are your thoughts on rope exercises?",4.7650000000000015,7.6997975000000025,4.830000000000002,78.245,74.0,6.666666666666668,26.66666666666667,7.793537801064563,1.8506666666666671,270,10,44,4,6,84,37,60,0.112,0.732,0.156,0.6199,0,0,0,0,0,0,8,0,3,1,1,1,6,3,0,2,0,7,4,0,2,0,11,11,3,0,0,0,0,0,0,0,0,4,0,0,0,2,6,0,0,3,6,0,0,0,3,0,0,4,1,5,3,7,7,2,6,0,0,1,0,4,4,0,1,1,29,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.397712224692558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3158995521806868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4770753034755565,0.0,0.3135473048449049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2266265821250473,0.25890319846622595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4515568968799905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2257400990726572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2070434841993286,0.0,0.0,0.0,0.0,0.0,0.0 fitness,All_In_The_Waiting,2018/02/25,Does anyone know how much weight is required to pull a train like strongmen do? It's a life goal of mine to pull a train. I can not find the answer to how much the trains weigh online when being pulled. Can anyone help me? Thank you,1.2287500000000016,3.4116227083333364,1.6748333333333356,100.1535,82.33333333333334,3.84,13.766666666666666,3.1291,-1.5225883333333337,182,2,41,0,5,55,37,48,0.0,0.8029999999999999,0.197,0.8205,0,0,0,0,0,0,4,0,1,0,2,3,2,0,0,5,0,5,3,0,2,0,7,7,3,0,0,1,0,1,1,0,0,1,0,0,0,1,0,2,1,3,0,0,3,1,0,0,0,0,1,4,2,4,6,2,4,0,0,0,0,2,0,0,0,2,25,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4528163600203148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.283359175680338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2959469303352313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21703601865333855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17795176925546918,0.0,0.0,0.0,0.0,0.0,0.2287092040512903,0.15819210853021035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.47605986468807004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2981111296138881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3943006301305147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,theferrolgamer,2018/02/25,"Unusual problem involving cardio Ive just started going to the gym (currently 20 and haven't properly exercised since secondary school...so 5 years) I've been 3 times now and I seem to go dizzy after stepping off the treadmill. First time I was on for 30 minutes at an average of 3.5mph. Hadn't properly eaten since midday. Went to gym at 5pm so choked it up to not much food and too little water. Second time I went on bikes. Did 10 minutes. Got off. Felt dizzy again. Not as much as first time. But it was there. Again today after going on bikes I went dizzy after stepping off. My issue is that I can do a 3 mile walk at a relatively fast pace and not feel dizzy at all. Any idea what's going on?",0.4287500000000009,2.795221041666668,2.5258333333333347,91.2025,88.58333333333334,5.4222222222222225,19.11111111111111,6.937597516519254,0.38996111111111104,546,16,114,8,18,183,93,144,0.106,0.894,0.0,-0.906,1,0,0,0,0,0,19,0,0,0,2,7,1,0,0,5,0,10,5,0,0,1,15,23,8,0,1,5,0,2,0,0,0,2,0,0,0,4,4,3,0,4,5,0,10,5,1,0,3,11,2,7,0,23,12,3,41,0,0,0,0,1,14,0,1,17,69,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11056679697127914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0822104052857231,0.0,0.15611192790513906,0.0,0.0,0.2765979957234767,0.19660451165339585,0.0,0.0,0.0,0.0,0.0,0.36961464750018747,0.0,0.13003810119200251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18354435520538848,0.0,0.16970175082548336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16295792564651765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2390447622220981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15557670202497326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16454979229660516,0.0,0.14801585835899395,0.0,0.0,0.0,0.2689923086786562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11508206124767476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3792302198764229,0.0,0.15411633885013687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4521677647761718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10470264965856696 fitness,Edelhardt,2018/02/25,"Want to increase my stamina, don't know where to begin as even jogging exausts me I have this problem. I can't run long or even jog and my legs tend to feel 'heavy'. I don't know where to begin. I skipped leg days because I simply can't squat good. I can't even squatsquaon on the ground because my knees are killing me. My stamina is shit too, I have that mental problem where I tell myself to just stop as I have to breath heavily too. I lift everyday at the gym, yet stamina exercises kill me!",2.153137254901964,3.955045686274509,3.290784313725492,91.65519607843142,77.43137254901961,5.7098039215686285,27.01960784313725,6.42735559955562,0.9626784313725496,388,16,83,3,9,125,61,102,0.219,0.688,0.094,-0.9489,0,0,0,0,0,1,10,0,0,0,0,10,6,3,0,2,0,10,6,5,0,0,10,17,4,2,3,2,0,1,0,0,0,1,0,0,0,2,1,0,1,3,4,0,4,5,5,0,0,0,1,18,1,10,17,1,17,0,0,0,0,1,6,1,1,7,54,20,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26467997254115283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14000925598679465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4301704906641728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10977049259014338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18209020957326105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4803701323010318,0.0,0.2386210723918308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19212353441458832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21878216884260626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4154639831169167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22284639520259525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18150236049626425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18975187390865408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12804911617802675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,acid_phear,2018/02/25,"Powerlifting/Bodyweight Fitness So before December rolled around and I fell off the train, I was getting into powerlifting and I really enjoyed it. But now my schedule has changed and I can't get to the gym as often. Is there a downside to doing bodyweight exercises when I cant make it to the gym, and then doing my powerlifting style routine when I can make it? Is it better to just try and commit to one or the other?",2.9370731707317077,5.333974597560979,4.812378048780489,78.81661585365855,77.41463414634147,7.0268292682926825,27.32317073170732,8.07648339933343,2.0763609756097567,335,14,60,6,8,114,53,82,0.025,0.836,0.139,0.8463,3,0,0,0,0,0,7,0,0,0,1,8,2,0,0,5,0,9,1,0,2,1,14,13,12,0,0,3,0,0,0,0,0,1,0,0,0,5,7,0,0,0,3,0,1,2,0,0,1,1,0,8,2,9,12,0,10,0,0,0,0,0,4,0,2,5,52,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32243728173883035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30820790366476725,0.0,0.0,0.3203389407987107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3831625339856892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3784720252494645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4835463605310881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24543798985736756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2320363871792269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2459119242764856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,_chkm8_,2018/02/25,"Tingling hands when doing squats Title pretty much says it all. I've just started doing squats recently. I've purposely been going light so as to work on my technique. However when I do this exercise I feel a strong uncomfortable tingling sensation in my hands and arms. Mostly on my left side. Similar to when a body part falls asleep. I'm fairly unflexible (is that even a word?) and I feel a strong stretching sensation across my chest and shoulders when I place the bar on my traps. I'm wondering if this uncomfortable sensation is a result of over stretching something which may be cutting off circulation to my hands or perhaps it's the bar pinching something in my upper back area. I don't feel discomfort in my upperback/traps area, but like I said I also haven't been going super heavy. Has anyone experienced something like this? Any resolution? ",5.338461538461537,7.628128490445862,5.880509554140129,74.41259186673201,69.828025477707,9.161979421852033,31.185203331700148,9.661875296680813,3.34343351298383,691,30,114,17,13,223,96,157,0.06,0.84,0.1,0.7216,1,0,3,0,0,0,16,0,0,0,4,9,7,1,1,7,0,12,13,8,1,1,16,22,13,0,1,4,0,6,2,0,1,3,2,0,0,7,3,2,0,4,3,0,3,2,2,0,0,3,10,15,5,14,17,4,27,0,0,0,0,2,17,0,5,9,74,22,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16505951157595158,0.0,0.0,0.0,0.1403603585272953,0.0,0.0,0.0,0.0,0.1443209959490399,0.0,0.0,0.0,0.0,0.0,0.0,0.15871030789890714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2292659624723149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13632649735650124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3130889817738613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23460589372749194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2242562502268798,0.0,0.0,0.201675068924933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15172913319665635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22351312599455114,0.0,0.0,0.0,0.21564603774092508,0.0,0.0,0.0,0.0,0.20998491822403714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2037969593387732,0.0,0.0,0.0,0.19633545665949484,0.1641390620366359,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4766947611516109,0.0,0.0,0.14609231540803053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.223834038021468,0.15026302934240954,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hollakris,2018/02/25,"Question about Smolov Jr Bench Program I decided to give this 4 times a week bench program a go. I got the 1,2,3 day down but on my 1st week 4th day, I could only do 3 sets and could not finish 7 sets. I am on a pretty hard cut now. Is this program for bulking or maintaining? Should I try this program when Im bulking?",0.5355252100840318,2.51114066176471,2.427983193277313,94.9573529411765,83.55882352941177,5.0621848739495805,22.94957983193277,6.18269132825596,0.3420226890756295,247,9,56,2,7,82,49,68,0.069,0.856,0.075,0.3421,0,0,0,0,0,0,8,0,0,0,0,3,1,1,0,4,0,6,0,0,0,0,9,9,4,0,3,3,0,1,0,0,1,0,0,0,0,3,1,0,0,2,0,0,1,1,1,0,0,1,1,6,0,6,5,0,14,0,0,0,0,2,3,0,2,8,31,9,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4221434346958869,0.0,0.0,0.3409835171009989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25360032559766243,0.15024313902812902,0.0,0.21143461330313254,0.0,0.0,0.0,0.0,0.0,0.2368166186311673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28555655701045324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2010593771438743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2689514126119102,0.0,0.0,0.0,0.0,0.2961461829627118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1541517335254752,0.0,0.0,0.0,0.0,0.1794845908101706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4241108456195204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,duracelllasts,2018/02/25,"Need advice I made a long ass post before my laptop died and couldnt submit so ill make this quick and short. Im 18, approx 5'9 226 currently, I started working out last march at 230lbs, got down to 207 at the lowest, and fell off and now i restarted back at 230 on the 29th of last month so approx one month since ive restarted.With that being said i have a few questions and heres my routine. M-Arms and chest T-legs W-back and shoulders TH-arms and chest F- legs S-back and shoulders I do 15-20 mins of cardio hiit per workout. With that being said is this routine complete and utter shit for some just trying to lose weight and put on a bit of muscle while doing it. Also have a few goals i want to accomplish.I also started 16:8 if 2 weeks ago. Reach 205 by the end of may- I think i got this one in the bag. I want to be able to bench 225 for 10 sometime this year, currently work from 105, 135,155, for ten. I only bench on arms and chest day, Im willing to move my bench to other days if it would help me increase the weight.",3.661428571428573,3.867225374429225,4.465965427266799,90.90544520547951,71.51141552511416,6.80508806262231,24.31865622961513,5.773587663045528,0.4132711024135687,803,19,182,3,14,259,135,219,0.094,0.865,0.042,-0.9315,3,0,0,0,0,0,28,0,0,0,4,9,2,1,0,9,0,13,13,9,2,0,28,25,19,1,7,3,0,2,0,0,3,2,2,0,0,9,14,2,0,2,1,0,4,1,2,0,3,5,4,15,0,27,13,5,37,0,1,0,1,4,11,2,5,21,102,24,4,0.12812972536414075,0.0,0.0,0.0,0.0,0.12520688470812424,0.11357927063006508,0.0,0.0,0.0,0.0,0.20493059016341725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2955715494872402,0.0,0.0,0.0,0.1090289590846905,0.0,0.0,0.0,0.1398844747897194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1343415792742626,0.0,0.0,0.0,0.0,0.0,0.16526614590432487,0.0,0.0,0.0,0.13297842585319758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11348490575527645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20495409249374325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08588265405288929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2768041811290706,0.0,0.0,0.0,0.0,0.0,0.0,0.20888565483682392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11339077493994636,0.0,0.14334438836802466,0.0,0.0,0.0,0.12123944418670166,0.08552758662418712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2045438487135456,0.13618162058564745,0.0,0.0950065678316554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1736480358601956,0.09744842988598193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1227128585714046,0.0,0.0,0.0,0.0,0.1288057636585735,0.1435346162730428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2437614204663404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13152332181266133,0.10599023287726507,0.0,0.0,0.0,0.0,0.0,0.12672357465372938,0.0,0.1813817581856321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08210035436178775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08699167286618617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1511484634929678,0.0,0.10277793702122164,0.3120549742890737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1865599321655169,0.0,0.0,0.09101968067727116,0.0,0.0,0.08251134223644635 fitness,CAP034,2018/02/25,"What would be the effects of adding this work out to my routine once a week? I use to do one of those endurance calisthenic challenges here and there. 200 jumping squats, 200 sit ups, 300 push ups, 100 pul ups. I haven’t done this in a long while, though. I currently do two-a-days, swimming every day and doing strength/calisthenics or a run. If I were to add this one routine to my training once a week on top of my current work outs, could I expect to see results or is it too infrequent to impact anything? Any educated input is appreciated. :)",4.053481308411215,5.4515150373831816,4.955221962616822,83.35844042056075,71.52336448598129,7.592990654205607,30.197429906542048,8.07648339933343,2.0305523364485984,427,18,85,6,8,139,76,107,0.0,0.903,0.097,0.8299,2,0,0,0,0,0,18,0,0,0,5,5,1,0,0,5,0,11,0,0,3,0,14,13,7,0,4,3,0,0,0,0,1,0,0,0,0,6,5,0,0,1,1,0,4,1,0,0,2,2,1,8,1,16,8,0,20,0,0,1,0,0,8,0,3,7,58,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14891696122925865,0.0,0.0,0.0,0.0,0.0,0.0,0.18020557504674095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1748412948451055,0.0,0.0,0.28245375742359125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22409716115153536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18450387597650889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1937943809587109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4664226659645444,0.2967791130455304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17450228502562387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21515114774677985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21391602521638411,0.0,0.0,0.1891322877457211,0.0,0.0,0.0,0.0,0.3513122948809516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3188466309085845,0.0,0.0,0.15556029739856056,0.0,0.0,0.0 fitness,Cha_ser,2018/02/25,"A few questions about losing weight, 5/3/1 and eating after gym? I have a few questions if you can help please. Male, 24, 180cm, 129kg I have been going to the gym for about 2 years now with some off time and I have lost about 40 kgs. I used to do weights when I first started going but I never did a program and I never did compound lifts all i did was things like, curls, tricep push down, leg press etc. and I did them like twice a week. &nbsp; So now I am going to start 5/3/1 for beginners. However before I fully commit to this program I have been practising the exercises of the program just to get used to working those muscles. &nbsp; Here is what I am currently lifting, I haven't checked my 1 rep max yet. I have done these exercises for the last 3 weeks once a week to get into it. &nbsp; Bench - 80kg 3x6 Deadlift - 100kg 3x6 Squat - none. Right now I am doing goblin squats with 15kg weight held under my chin to practice the motion because it seems I have poor mobility in the ankles. Overhead press - 40kg 3x6 &nbsp; Questions; 1.) Do you think I lift too little? Obviously my body can only do what it can do but what I mean by this is, are my current lifts okay for just getting into it properly? Anyway, I know it doesn't matter where I start only where I finish. 2.) I plan to do the 5/3/1 for beginners for the 6 month period and to do 20 minutes cardio 5 days a week for weight loss. Should I expect to see any increase in my lifts or decrease or will they stay the same since I am trying to lose weight? 3.) Should I have something to eat after I finish my workout on weight lifting days? 4.) When doing the 5/3/1 program since it is based off your 1 rep max, should I be often checking my 1 rep max to see if there is a change once every month or so? This might not irrelevant depending on the answer to question 2. Thanks",2.2927409735654436,4.105380438829787,3.7605512572533866,88.39515151515154,77.05851063829788,6.36608639587363,23.09606705351387,7.229369725052465,0.8223539007092198,1439,44,299,17,33,475,191,376,0.043,0.89,0.067,0.8457,3,0,1,0,0,0,63,0,3,2,7,21,8,0,0,18,1,43,14,3,3,5,46,63,16,0,6,10,0,8,2,0,5,3,0,0,1,15,9,8,1,9,5,3,6,6,4,0,2,10,10,40,4,41,47,8,53,0,4,2,0,11,14,0,14,34,198,55,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3366259579448502,0.0,0.052818939332842464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04734751699130954,0.0,0.06609229510613933,0.0,0.0,0.0,0.0,0.08627496459804238,0.0,0.0,0.0,0.0,0.0,0.0,0.08216561278500799,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10018273106394048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07948439359639288,0.0,0.0,0.0,0.15895363477635724,0.0,0.0,0.0,0.0,0.08662368964601434,0.0,0.0,0.0654411623191435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06606690776933302,0.0,0.0,0.0,0.0,0.1217396657488701,0.0,0.1324266473590184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05206123000544232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04268594699888018,0.06331222667268903,0.0,0.0,0.0,0.0,0.0,0.07589224865382029,0.07784674083273928,0.0,0.0,0.0,0.1737879495019197,0.08478706504625275,0.0,0.0,0.0,0.0,0.0,0.0,0.08460648243561471,0.0,0.0,0.0,0.08239665032770868,0.0,0.0,0.12399249268096,0.0,0.0,0.0,0.11980931758685602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16543414728371142,0.0,0.11814458176476547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08525942718724941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3480371562309625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06633060443988271,0.0,0.0,0.0,0.0,0.12378745214953912,0.07070875576682502,0.0,0.0,0.0,0.1285004976384531,0.0,0.0,0.0,0.0,0.0597949257984509,0.0,0.0,0.16492778784896026,0.08278694508823124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07150901579520896,0.0,0.0,0.05160115710186817,0.049768436701142636,0.0,0.0,0.045290581181519685,0.0,0.0,0.0,0.0,0.0527335064290826,0.0,0.0,0.0,0.0,0.13416560141787526,0.0,0.0,0.0,0.0,0.24921194519449874,0.5674940756069696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05654540864728865,0.0,0.0,0.0,0.0,0.0,0.05001757355547031 fitness,willyyuum,2018/02/25,"Gained 30 lbs in a month and a half? Could I have messed my bulk up?! Hey y’all! I hope you’re well. So, over the course of last year I went from 220 pounds and dropped around 40 lbs. I had in total lost around 150 pounds and had excess skin, so I had plastic surgery to remove my skin. (25, m, 5’7”, 214) It waited a few months and the returned to the gym. I decided it was time to add muscle mass. I started January 15th, around 180 lbs. I have been lifting 6x/week, taking creatine 5mg, and bcaa. I have also been eating around 200 g of protein a day. I weighed myself today, I am a whopping 214 pounds. I’m shocked and scared. Did I kill a whole year of progress? My birthday is this week, so I’m going to bulk for one more week, but did I totally fuck this bulking thing up? Im really panicking. Any advice, solace, or plans of action would be helpful. I want to finally have the goal chest and arms I want. Including some pictures. There’s a before and after https://imgur.com/gallery/4YknB first ones in purple are this week and the last one is before https://imgur.com/gallery/k1TVt this is before like 8 months ago ",2.0012256541412548,4.373324208144801,2.6804682274247504,92.95909698996657,80.67420814479637,5.653433012000788,20.468424158961238,6.8959733430537185,0.3227051347629346,874,24,182,10,23,272,137,221,0.098,0.816,0.086,-0.7699,0,0,0,0,0,0,48,0,1,0,6,10,9,2,1,12,0,20,7,4,0,2,26,32,15,1,5,2,0,2,1,0,1,0,0,0,0,7,14,2,1,1,1,0,4,0,6,1,5,10,3,20,3,22,19,6,35,0,1,1,1,3,11,1,3,20,109,27,1,0.0,0.0,0.0,0.0,0.0,0.1203339190490388,0.10915884369703742,0.0,0.0,0.0,0.0,0.09847741641716724,0.0,0.0,0.0,0.08374146599116193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4384935282822213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3143568814226748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09831966906430144,0.0,0.0,0.07941705070435019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12600603655552012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13489714253334453,0.0,0.10474537694221996,0.0,0.0,0.0,0.11384372360176097,0.0,0.0,0.06998500743743254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08254016034827842,0.0,0.0,0.12230878927101592,0.0,0.0,0.0,0.0,0.1330155765877775,0.0,0.0,0.0,0.13623948961418889,0.0,0.0,0.20075596911651966,0.0,0.0,0.0,0.0,0.0,0.060161451932877,0.0,0.0,0.0,0.0,0.0,0.13442513639508766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29487471464271897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2503346609765482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07888856210685648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12328763023680492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08716125258352482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0925882142443685,0.0,0.0,0.0,0.0,0.0,0.08181074056259646,0.0,0.0,0.0,0.0718056763660514,0.0,0.1167251697799799,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1452658694667547,0.0,0.3951115621914806,0.0,0.11072035016063636,0.11415479913057855,0.0,0.13748476712562022,0.0,0.0,0.0,0.0,0.0,0.0,0.08747725743692608,0.0,0.0,0.15860011532838364 fitness,angryjapaneselady,2018/02/25,"I want to dance! Hello, Reddit. I was in dance and choreography in high school and am really into dancing...but there aren't many opportunities in my city to dance or choreograph recreationally for adults. I'm wondering how weird it would be to dance at my gym? I know it'll be weird. I usually go to the gym at night when there aren't many people and there's a section of my gym that's open space with a huge mirror, mainly used for stretching and classes, but it's pretty empty by the time I go in. I don't want to be totally weird or cause too much distraction for other gym members, but I really want to incorporate this into my workout routine. Thoughts? Dos and donts? Thanks!",3.035,5.088619555555557,4.443425925925929,83.24291666666669,75.66666666666667,7.7592592592592595,23.842592592592588,8.59863814320734,1.624148148148148,540,17,107,11,12,179,80,135,0.091,0.7959999999999999,0.114,0.6164,0,0,0,0,0,0,17,0,0,0,1,6,6,0,1,4,0,11,0,0,3,1,24,22,11,0,4,4,0,0,0,0,2,0,0,0,1,6,9,0,0,3,9,0,6,4,4,0,0,2,0,11,2,20,15,4,24,0,0,0,0,2,14,0,3,4,70,17,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21217369288458995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24206359142013276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2347631255528625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21822107489293602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11350909957879972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4187987164540136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.151830821386136,0.0,0.0,0.0,0.0,0.1938239984950704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14318897786519527,0.0,0.0,0.0,0.0,0.0,0.0,0.2101256491812526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2646298984412335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20902972222498714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1901544785897165,0.0,0.0,0.0,0.0,0.0,0.16396985836674458,0.1204352591603437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17838442956168538,0.2274748648524437,0.0,0.365468306722601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2239840505971071,0.0,0.0,0.0,0.1467202413963089,0.0,0.0,0.0 fitness,DreadPirateGillman,2018/02/25,"Carrying bodies for a theater production Hey Reddit During a production of a play, I have to bring out 3 dead bodies on stage. Now I can lift someone easily, and I think of myself as big and strong (I'm 6'5"" and can lift more than your average joe) so it genuinely surprised me to realize I was struggling to carry these average weight people across the stage. The lifts themselves are not complicated, one girl I carry in a variant of a fireman's lift which is fine, but the other two characters need their faces visible so I carry them in a one person cradle lift (Like how a newlywed might carry the bride). I'm having trouble with the 60-90 seconds I'm walking, especially since they're supposed to be dead so their bodies are limp. Additionally I'm having trouble setting them down gracefully, I have to come down on my knees before setting them down. Pointers on how to do this correctly would be a huge help. I'd really appreciate some advice on how improve my endurance so I'm not breathless and shaky or scowling in concentration when I next deliver my line. Thanks Reddit",7.031520325203253,7.334725058536584,7.707621951219513,70.23005081300815,64.26829268292684,10.735772357723576,35.1321138211382,10.504223727775694,3.8652357723577233,867,37,147,20,12,289,128,205,0.083,0.7609999999999999,0.156,0.9139,0,0,0,0,0,1,19,0,1,5,1,9,11,0,2,13,0,15,6,5,3,1,23,25,15,2,2,4,0,2,1,0,2,0,0,0,2,5,8,1,0,2,1,0,3,2,4,0,4,1,2,19,7,25,20,2,24,0,0,0,0,10,14,0,4,4,100,24,0,0.0,0.0,0.0,0.0,0.0,0.18735094820736434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16314341590876813,0.0,0.0,0.0,0.0,0.6388880462992983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1651536677350527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12850888119197662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09366689919375903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20338938105137824,0.0,0.0,0.0,0.0,0.0,0.14216127659977604,0.0,0.0,0.20390116530096555,0.0,0.0,0.0,0.0,0.0,0.0,0.2598349463657176,0.0,0.0,0.0,0.0,0.0,0.0,0.13291761781964045,0.1674064255023344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1228236147400135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15859647555775738,0.0,0.0,0.0,0.1624475343188726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20043205999981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17651414716903618,0.0,0.0,0.0,0.12284930875565105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1872869635887732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23346877235293576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13619557359142392,0.0,0.0,0.0 fitness,ShankYouAll,2018/02/25,Rest days I have a question about over training. I currenly run a upper/lower split twice a day four times a week. Im thinking about adding in light full body workouts on my rest days. Im just wondering if that might hurt me in the long run and if it's actually necessary to have rest days.,2.625,4.273018166666667,3.84,88.905,75.66666666666666,7.466666666666668,25.333333333333336,8.238735603445708,1.4257333333333335,230,8,50,4,5,75,44,60,0.065,0.935,0.0,-0.5267,1,0,0,0,0,0,5,0,0,0,0,3,1,0,0,5,0,3,1,1,0,0,8,5,3,0,2,3,0,0,0,0,1,0,0,0,0,2,1,0,0,3,1,0,2,0,1,0,2,0,1,4,0,7,4,4,14,0,1,0,0,1,5,0,5,7,31,6,0,0.0,0.0,0.2161246590215524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2460053904307553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5713242998041925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2370902850039641,0.0,0.4784553851034674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1959956915021285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23494672212840675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.248099251335278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14191027210309318,0.0,0.0,0.12914206523648206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17765142577343854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2401768641161161,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheLastDong,2018/02/25,"Huge gap between progress of upper and lower body lifts Current Stats: Height: 5'10 Weight: 160lbs Lifts: Lift | Calculated One-RM | One-RM ------|-------------------------|----------- Squat | 289lbs | 300lbs Deadlift | 397lbs | 375lbs Bench | 179lbs | 175lbs Press | 133lbs | 130lbs Note: 300lbs squat done at 180lbs and was squatting daily Lifts are formatted in the above manner because I do not test One-RMs as often as I did before and use the 5/3/1 app to track PRs (which calculates a one-RM to track rep PRs) I'm currently on the last week of the 3-month BBB 5/3/1 challenge. I track my macros and make sure to consume more than 1g/lbs of protein daily. I'm currently doing a lean bulk and have been doing so for most of this 3-month cycle. My question is this. I feel that my upper body lifts did not increase much during this 3-month cycle. My press seemed to increase by 3lbs and my bench stayed stagnant or became worse. However, I've been hitting great rep-PRs for my deadlift and squat running this program. My suspicion is that my lower body is intermediate in strength but my upper is perhaps a novice. What should I do in this situation? Do I have to run novice and intermediate programs separately for my upper and lower respectively? Any suggestions? ",4.756717760065398,7.297886948497857,4.234138565297364,84.46775393419173,72.21888412017167,6.669854894747598,26.97506642141836,7.62386473244151,1.5791366850602904,1021,37,181,13,21,306,131,233,0.059,0.8740000000000001,0.067,0.4268,7,0,0,0,0,0,86,0,0,0,3,2,5,0,0,7,0,19,4,3,2,1,22,26,14,0,1,4,0,4,0,0,1,0,0,0,0,9,9,1,0,3,0,0,4,2,0,0,0,6,4,16,5,22,18,5,21,0,0,0,0,2,11,0,5,5,91,25,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10862225813363983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09737026675617176,0.0,0.13591894177246105,0.0,0.0,0.0,0.0,0.5322739301513464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16345982005463694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0807645704572286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17610350620007748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1302017252811474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10662138906858852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3824862270071228,0.0,0.1174203403682216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4329502450197798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17893478315604358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1454127026825177,0.0,0.0,0.0,0.0,0.17954384178785926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17025152403766353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15054416238240634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13795591859609585,0.0,0.0,0.0,0.0,0.12812622036160154,0.19450879030798301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16277908671261504,0.0,0.0,0.0,0.0 fitness,IsaacDian,2018/02/25,"Is there any way for me to drop my 100m time from a 11.4 to a 10.9 in 2 months? I know it sounds unreal, but I'd do ANYTHING to make this happen so what can I do to make it happen? I've been supplementing with creatine and beta alanine to build more fast twitch muscle fibers and have been working out and sprinting a lot more. Last year, I used to run a 12.35 but I nearly dropped a whole second with lots of time under the iron and proper nutrition. I know I've been working out and eating effectively, but is there any way to expedite the process? Thanks. ",4.764198757763978,4.843923208695653,5.490186335403728,84.96173913043478,69.08695652173913,8.6583850931677,26.86335403726708,8.418075326091056,1.5335093167701863,439,12,95,6,7,143,74,115,0.014,0.8959999999999999,0.08900000000000001,0.8398,0,0,0,0,0,0,12,0,0,0,3,3,1,0,0,7,0,9,2,0,4,0,20,17,9,0,0,3,0,0,0,0,0,1,1,0,0,4,9,1,0,3,0,0,1,0,0,0,1,3,1,7,1,17,14,5,16,0,0,0,0,0,5,0,2,6,61,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2827347507168683,0.0,0.0,0.0,0.0,0.0,0.0,0.17106976236303864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21271591625889125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3676599981096004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22849380802195596,0.16945215912828965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35346890206469084,0.0,0.0,0.2775266540887503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16593000044927134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19139047480167345,0.0,0.0,0.0,0.0,0.0,0.0,0.2424361666841889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17954392094387922,0.0,0.0,0.0,0.3300152473450446,0.0,0.0,0.0,0.0,0.0,0.23209362829121866,0.0,0.0,0.0,0.3026821859736547,0.0,0.0,0.0,0.0,0.0,0.133869653284341 fitness,Badokgreat,2018/02/25,"How fast does conditioning improve? I've been doing track in the afternoons as well as a PPL split in the mornings. Basically, we had our first speed workout for the preseason, and I ran a 400 at decent time, but I literally died at the end and could not run nearly as fast as I did even after walking the whole lap around. Then we got to doing 3 200s, and I could barely breathe at the end of that. The 4 100s were manageable, but again, same issue: I was so insanely out of breath at the end. How long does it take for this to improve? Keep in mind, this is my first time ever doing cardio as intense as this. I used to swim back in the day, but cardio at this intensity is completely new to me, and I wasn't really doing much cardio prior to the season. ",5.0786075036075005,4.882228577922079,6.331385281385285,80.14644300144303,68.41558441558442,9.441847041847042,27.500721500721504,9.150863307647796,1.9782505050505041,587,16,123,10,9,199,94,154,0.033,0.906,0.061,0.3094,0,0,0,0,0,0,18,3,0,0,2,9,1,0,0,12,0,14,5,2,3,1,21,19,17,1,2,4,0,0,0,0,0,3,0,0,0,6,8,0,1,0,2,0,4,2,0,1,2,8,0,12,1,28,9,3,37,0,0,0,0,3,12,0,0,21,94,18,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15803783279044487,0.0,0.0,0.0,0.13650831110112974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1861350538900207,0.0,0.0,0.2834838175234422,0.0,0.0,0.11449107245976428,0.0,0.0,0.0,0.18424635616247426,0.0,0.0,0.0,0.31071243829644385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.47171216452662,0.0,0.0,0.11725577348336022,0.16058451876470378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30201097711275565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14198560586153489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18529343081642416,0.0,0.15779531756616105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15710696657056233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.179252983996525,0.0,0.0,0.0,0.13050373344815705,0.0,0.0,0.17145794663983147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11372918032484902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13347919435380787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20703636871263595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1533274590382047,0.0,0.0,0.0,0.0,0.0,0.0,0.15961926967299878,0.0,0.0,0.19820401658696926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Keepitmovingwontstop,2018/02/26,"How do YOU warm up? So I've realized a lot of my time at the gym is spent warming up, roughly 2-3 sets per workout, which adds up to an extra 30 mins at the gym. 30 mins warming up (in total) with cardio and abs, adds about an extra hour to my gym time. Not to mention stretching. Now my gym time is slowly growing from 2 hours to 3 hours, because as the amount I lift increases, the more warmup sets I need to do. Anyways, how do you guys minimize time warming up, get your workout in, but still keep it under 2 hours?",4.764892966360861,3.932198899082572,5.784908256880738,85.94445718654434,69.18348623853211,8.367584097859327,31.01070336391437,7.1686216300943375,1.690907033639144,396,14,89,3,6,132,67,109,0.0,0.919,0.081,0.5278,0,0,0,0,0,0,17,0,3,0,0,7,4,0,0,7,0,5,1,0,2,1,13,9,6,0,1,2,0,5,0,0,0,1,0,0,1,2,4,0,1,1,6,1,2,1,0,0,0,1,5,8,4,20,8,7,27,0,0,0,0,5,11,0,1,12,56,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12123422561910467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10390558324246002,0.0,0.0,0.0,0.0,0.0,0.0,0.19692055697382288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7834193524845467,0.0,0.0,0.0,0.0,0.0,0.0,0.17677196660847075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16907902325981602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14746556901115088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15882428369054274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4638696080631679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mimble_,2018/02/26,"Powercleans or shrugs for traps and middle upper-back? I already deadlift, and do cable rows and facepulls. Rows target lats more. While deadlifts build huge overall bodystrength, they don't seem to help much with my upper middle back which is particularly weak - perhaps because of the lower volume, and lack of scapula retraction. So I am considering adding powercleans or shrugs. Should one be preferred over the other?",7.482333333333332,10.47441332857143,5.985714285714287,72.92761904761906,65.71428571428572,7.523809523809526,33.09523809523809,8.344100000000001,3.041523809523808,343,15,47,5,6,101,56,70,0.14,0.8290000000000001,0.031,-0.7912,3,0,0,0,0,0,11,0,0,1,0,2,1,0,0,2,0,6,1,0,0,0,11,7,8,0,3,2,0,0,0,0,1,1,0,0,0,2,5,0,0,2,0,0,0,1,1,0,1,0,0,4,0,6,5,3,7,0,0,0,0,2,5,0,3,2,33,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44204564645258004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6160365326928493,0.0,0.2441874499796451,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2684976912340749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29446949716239346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2714407072648322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3646694031516726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SilentPlanet777,2018/02/26,"Bulking too fast? I started lifting one week ago at 134 pounds. I’m now at 138. Does this mean I’m gaining a lot of fat? I recently lost some fat weight and don’t want to gain it all back, but I would like to gain some significant muscle. I’m 5’ 7” and trying to get between 2500 and 3000 calories. Is that too much? Thanks. Edit: Thanks everyone; I think you're right about it being water weight.",-0.06894678492239592,2.2437591341463445,1.7075166297117512,96.0979046563193,91.8048780487805,4.445232815964523,18.43015521064301,6.11248444174946,-0.2088439024390243,307,9,68,3,11,100,62,82,0.019,0.711,0.27,0.9678,0,0,0,0,0,0,12,0,0,0,4,5,4,0,0,1,0,4,5,2,0,1,12,15,4,0,2,1,0,2,1,0,1,2,0,0,0,4,3,5,0,2,0,0,0,1,1,0,1,1,2,4,3,8,12,5,10,0,1,0,0,0,3,0,3,8,35,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.1908960834570531,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16559198659357915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18845552150566894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.205777557047344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11251225410262283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10520984979421937,0.0,0.0,0.0,0.0,0.0,0.23508156725462684,0.1830841176651799,0.0,0.0,0.0,0.0,0.0,0.23458088188352025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15830810816749166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14592772854515315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21263359516720276,0.0,0.0,0.1839089776272836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.152426877968637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3965333980319571,0.0,0.0,0.0,0.1379885256452143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14620951121987869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1270198758157952,0.0,0.17274195840762316,0.524480145757399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15297950464389878,0.0,0.0,0.0 fitness,rugbyisbae,2018/02/26,"I created an in-season 5/3/1 program for rugby I didn't like all of the program recommendations I found online, so I incorporated some stuff to create a personalized routine that focuses on power, explosiveness and strength. I added the power clean to one of the 5/3/1 exercises, however instead of going for max reps on the last set, you do 5 reps first week, 3 reps second week, and 1 rep third week. Another note is that I cannot do a high number of pull ups/dips yet, so I do the max amount of pull ups/dips that I can do, and then do negatives until I reach 10 reps. Finally, I have a included dead hangs for grip and rotator cuff strength. I would greatly appreciate some critiques or advice or feedback of any sort. Full body warm up before each workout along with 5/3/1 warm ups before main lifts. Full stretch/cool down after workout, use rollers if available **DAY 1** Warm up Box jumps 5x3 Explosive push ups 5x3 5/3/1 bench warm up 5/3/1 bench Dips 3x10 Dead hang- 1/2 of max hang time x 3 Dumbbell Fly's 12x3 5/3/1 Squat warm up 5/3/1 Squat Barbell row 12x3 Barbell curl 12x3 Cool down Stretch Rollout **DAY 2** Warm up 5/3/1 clean warm up 5/3/1 Clean Pull up 10x3 Dumbbell Shrug 20x3 Sit ups 20x3 Heel touches 30x3 5/3/1 OHP warm up 5/3/1 OHP 3 way raises 7x3x3 Barbell 21's 7x3x3 Dumbbell OHP 12x3 Tricep push down 25x3 Cool down Stretch Roll out **DAY 3** Warm up Box jumps 5x3 Explosive push ups 5x3 5/3/1 Deadlift warm up 5/3/1 Deadlift Dead hang- 1/2 of max hang time x 3 Leg press 15x3 Calf raises 30x3 Good mornings 10x3 Front Squat 5x3 Cool down Stretch Roll out Edit:formatting Edit 2: Just a clarification: I still do AMRAP for all core lifts excluding power clean.",1.4709627329192545,4.183989388198756,2.0709937888198766,91.91903726708078,93.00621118012423,4.9888198757763975,21.16770186335404,6.68642624312137,0.6081217391304352,1341,47,261,19,49,412,163,322,0.065,0.772,0.163,0.9737,4,0,0,0,0,0,66,0,1,0,6,9,18,0,0,10,3,12,5,4,1,2,22,15,11,3,2,4,0,13,1,0,1,1,0,4,1,4,9,0,0,2,4,0,15,3,0,0,4,2,16,13,18,41,12,9,63,0,0,0,0,2,29,0,6,17,107,17,4,0.0,0.0,0.0,0.0,0.0,0.17847246737398845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1242006092302783,0.19151264820591354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3108242392329044,0.0,0.0,0.0,0.0,0.20287047221591573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3533606426878127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20007181732205795,0.0,0.1553524227967526,0.0,0.20025395642553684,0.0,0.0,0.0,0.0,0.1037978074283062,0.1531887136757938,0.0,0.2013598606164863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19296786115956333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14887495326101774,0.0,0.0,0.0,0.0,0.0,0.08922806513836325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12376074002185045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1594731070194124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14585553730628711,0.0,0.0,0.0,0.2090776665508398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.212996241355436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15774123490856976,0.0,0.0,0.0,0.14497013427465502,0.4395053527898119,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12974132395301954,0.0,0.0,0.0 fitness,SharkfishHead,2018/02/26,5/3/1 Spreadsheet Help I have a question about the spreadsheet used in the 5/3/1 for Beginners routine. I understand the spreadsheet with the 1RM percentages etc. What really confused me is the PR sheet. It says fill in you xRM or Rep Max. The program is a 3 week cycle. But theres 15 columns. I dont really understand what im supposed to be filling in for these rep maxes. The highest weight at the end of each lift? The heighest at the end of the week? If its at the end of the week 1 would assume there would be 12 slots for 3 months not 15...???,1.4795151515151483,3.8494584363636406,2.6813636363636384,92.1653787878788,82.81818181818181,5.848484848484849,23.71212121212121,7.1686216300943375,0.9539393939393932,428,16,89,6,12,137,69,110,0.025,0.939,0.035,0.2656,0,0,0,0,0,0,19,0,1,0,0,3,1,0,1,15,0,8,1,0,1,0,14,11,3,0,3,4,0,1,0,0,2,0,1,0,0,5,2,1,0,4,0,0,2,2,1,0,0,0,3,5,0,15,7,2,16,0,0,1,0,4,6,0,5,8,56,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2145740881197838,0.0,0.0,0.0,0.0,0.0,0.4864765208359568,0.0,0.20418801114771346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12271791996110205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1977630623977723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14613658562243856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20509694007122006,0.0,0.0,0.0,0.2345776942915174,0.0,0.0,0.0,0.0,0.0,0.0,0.14559642627280334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3811955846290719,0.0,0.1581265323025482,0.0,0.0,0.0,0.0,0.4405788848131135,0.22294803171014707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26011645800698563,0.0,0.0,0.0 fitness,pattyz95,2018/02/26,Anyone have a good gymnastics program? I've really been getting into calesthetics recently and want to start practicing gymnastics. I've been looking around but can't find anything.,7.4339999999999975,11.031713066666667,7.190000000000001,61.32500000000002,68.33333333333334,12.0,40.0,11.20814326018867,6.596,152,9,18,6,3,48,26,30,0.0,0.8859999999999999,0.114,0.2732,0,0,0,0,0,0,3,0,0,0,0,1,1,0,0,1,0,4,0,0,0,0,6,8,2,0,1,1,0,0,0,0,0,0,0,0,0,0,3,0,0,1,0,0,0,1,0,0,0,2,1,0,1,3,6,0,4,0,0,1,0,0,2,0,0,2,10,0,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2699363655892805,0.0,0.3176877033810267,0.3436679126578518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3528443132152396,0.0,0.0,0.0,0.0,0.0,0.20169611003951307,0.0,0.0,0.32380189880294746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32418624739473106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2473146418196923,0.0,0.3811795377401617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2732494215581177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22770332933140205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,OneKardia,2018/02/26,"Hello! Core tips? Hey, so I don't know if I'm allowed to post a little back story, but I'm going to in hopes in doesn't break any rules. Sorry if it does. Anyway, I used to be bigger 240 pounds. I lost that weight somewhat healthy and somewhat not healthy(dropped to 180) . I had bad crippiling anxiety for awhile and I stopped eating food for like 4 days straight. Besides a bite here and a bit there if maybe some chips? I pretty much slept and only drank water. It wasn't really something I wanted to do I did want to lose it but once my anxiety struck I just lost an appetite and felt nauseous around food. I pretty much slept all day. I had started working out to lose the weight but also had depression so wasn't very inspired past the 3 day Mark. I continued to force myself though because I knew it was good for me. So here I am. Now about 6 months later I'm 162 pounds. I've been seen by doctors and as far as I know I'm healthy. My anxiety is gone for a lot of what was keeping it there. Im much happier overall. Now I enjoy working out. So much so that the gym is almost like a second home lol. In total I've probably gone about 2 months now? Maybe less counting some days I had to skip because no ride. Anyway I'm really serious about working on my core and getting advice would be nice. I mainly do these core exercises. Crunches: 50- 65 maybe 70 30 leg raises ( I think that's what they're called) About 30 assisted pull ups and dips each. 3 30 second planks. What ever else I can fit in ( flutter kicks after 10 crunches or something) Is there something more I could be doing? I can't exactly eat the healthiest of foods because of my financial situation. I know the food helps a big part of it. But I'm still losing weight and such. I don't know if that matters. Anyway. That's why I'm here though. If you could give me any advice it's appreciated. Thank you kindly.",0.8916666666666657,3.271365458333335,2.580187500000001,91.76272916666667,85.82291666666666,5.288333333333334,20.772916666666667,6.742157984588678,0.4319816666666672,1472,47,307,18,45,483,203,384,0.116,0.7140000000000001,0.171,0.9788,1,0,3,0,0,0,46,0,2,0,8,30,17,0,0,12,1,28,16,3,2,4,54,60,29,0,11,12,0,4,2,0,1,2,0,1,0,16,13,11,2,8,2,0,5,8,8,0,2,20,5,33,9,34,34,17,40,0,6,1,0,7,15,0,13,20,187,49,4,0.0,0.0,0.0,0.0,0.0,0.15342519063893867,0.0,0.0,0.07860979625113107,0.0,0.0,0.06277912539886947,0.0,0.0,0.0,0.10676998210988496,0.0,0.1801646147055397,0.0,0.0,0.0,0.0,0.0,0.0698846527461889,0.0,0.0,0.0,0.060364254241076665,0.0655470440211717,0.1435647971910214,0.0,0.0,0.0,0.0,0.0,0.08570535982135144,0.0,0.0,0.0,0.08016072917410012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12535712365189774,0.0,0.0,0.20251274521079454,0.0,0.06761484699695396,0.0,0.0,0.0,0.0,0.08035153689542303,0.06869883771141372,0.0,0.0,0.0,0.0,0.16065711424481502,0.0655795014662425,0.0,0.0,0.0,0.0,0.0,0.07101080249034962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07537555670488064,0.0,0.0,0.0,0.3797063995153716,0.0,0.0,0.0,0.041014776449035575,0.07530759633158744,0.04461528051612725,0.06584491138958702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05261916148364794,0.0,0.07874529188691361,0.07797157052234012,0.0,0.0,0.0,0.0,0.08479712269493779,0.0,0.0,0.06977741201822213,0.0,0.0817491908540629,0.17257362056038347,0.0,0.0,0.0,0.0,0.0,0.0,0.07670557316557977,0.07868101130967113,0.0,0.0,0.0,0.26347560875331666,0.17139142762961812,0.06674076719285309,0.0,0.0,0.0,0.0,0.23660159326648297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12532129944792758,0.0,0.2308360709096505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08360353865939409,0.0,0.0597053587251816,0.0,0.0,0.0,0.08501151149140825,0.07494035997815911,0.0,0.0,0.0,0.0,0.0,0.0,0.07518453863002804,0.15973232184189787,0.08463992230557063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10058255208611433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0882410893725147,0.0,0.0,0.0,0.1813072139956657,0.0,0.0878781078289627,0.05556509710494135,0.0,0.06269290144924453,0.06563234163926374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07227536593490946,0.0,0.0,0.0,0.05030179669770339,0.1542583464383204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0678017158432477,0.0,0.06477351083904144,0.09260665609662967,0.0,0.0,0.2867879072608837,0.0,0.0,0.07083709090522297,0.0,0.0,0.0,0.0,0.17145418894979092,0.0,0.0,0.055766549468743085,0.0,0.0,0.0 fitness,suhmanchoo,2018/02/26,"What are signs of not recovering from a lift? H:6’0 W:190 Pretty experienced lifter I’d say. Currently on a cut, my original weight was 260 been off an on but been serious since New Years. Bench is 315 squat is 325 dead’s is 460. Since I have taken it serious once again I’ve been doing high volume 5x10 because in my mind that’s how I burn the most calories in a workout. What are signs of not recovering from high volume? I’ve pushed myself pretty hard doing 225 5x10(bench) 315 5x10 (dead) 265 5x10(squat) and really never felt like I wasn’t recovering except for being sore the next day but that’s to be expected. Am I missing signs of not recovering properly? I’ve been doing this with all 3 major lifts for about 3 months. My other question is would it be beneficial to do lower reps to shock my CNS thus burning more calories with lower reps and higher weight since I’ve been doing high volume for 3 months? Edit: eating 1800 calories a day with a 2200+calorie refeed once a weekend Edit2: I am cutting to get rid of this gut [gut](https://i.imgur.com/Jsnb4AP.jpg)",5.665420168067224,6.898657950980392,5.768347338935572,79.65970588235297,67.52941176470588,8.573669467787116,27.806722689075627,8.841846274778883,2.089284033613445,858,27,157,14,14,271,120,204,0.132,0.81,0.058,-0.8994,3,0,0,0,0,0,33,0,0,0,0,4,7,2,0,9,0,25,5,1,3,2,25,29,5,2,2,6,0,4,1,0,1,1,1,0,0,9,5,3,0,2,2,0,1,5,6,0,0,9,6,10,1,23,16,4,21,0,1,0,0,2,8,0,2,13,89,19,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09029690962267364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1910594596606544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1515710105371592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14222525224933724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07739029973939214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1326927928335382,0.0,0.0,0.0,0.0,0.0,0.0,0.4695132641842025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0723674223403658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14956615188040884,0.0,0.2364672873459801,0.0,0.0,0.0,0.11424475674278994,0.14306208307658191,0.15753485886731353,0.0,0.0,0.0,0.0,0.0,0.3155010694335507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3013970411559857,0.0,0.0,0.0,0.0,0.1659362604341418,0.0,0.0,0.0,0.0948940178202586,0.0,0.0,0.0,0.0,0.0,0.0,0.11779662095346105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3675968210917284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3607578215480706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1052252469102303,0.0,0.0,0.09538900043507474 fitness,EtienneDeCrecy,2018/02/26,"One-pec gym workout: can it be done? I was born missing the whole pec major muscle on my left arm. All my life I have done aerobic training (swimming 4-5 times a week) as a recomendation from my GP given that the imbalance in muscle mass might give me back problems at some point but now I'm getting a gym membership because a) I recently moved to the UK and have nowhere to swim anymore (chlorine pools fuck me up) b) I want to ~~get swole~~ build some muscle. Idk wtf I'm doing and I'm worried about doing most plans that are out there due to the potential problems I mentioned above. Plese halp. edit: someone was wondering how having one Pec affects me. The answer is, not much really. My arm movement range is normal, and other than the reduced strength, it's not an issue. If I do not exercise properly for more than a month my forward-facing shoulder muscles become overworked, tense up, contract and mess up my posture, which is the main reason I'm asking this.",3.33818181818182,5.563379181818181,4.286096256684496,83.92561497326206,75.36363636363637,6.53903743315508,29.181818181818183,7.5105763829236425,1.943986096256685,765,34,138,10,17,247,130,187,0.145,0.825,0.03,-0.968,0,0,0,0,0,0,30,0,0,0,2,5,6,1,0,13,0,17,6,3,3,1,24,30,8,0,5,5,0,0,0,0,1,2,1,0,0,7,5,0,0,3,7,0,4,3,5,0,1,5,1,15,1,17,23,9,22,0,1,0,1,3,10,1,6,8,91,22,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17370640236223575,0.0,0.0,0.0,0.0,0.16374600547604656,0.0,0.0,0.13468315685894566,0.0,0.10677268273306163,0.193444610995715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35848815224059866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16192770281041147,0.18302220873826605,0.16802435376556796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18281600589939545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1903060999991532,0.0,0.12371694842015825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18581146304508947,0.0,0.0,0.13980681484031762,0.18616173239739345,0.12875886208609535,0.0,0.0,0.0,0.0,0.0,0.17161442250459413,0.0,0.0,0.0,0.0,0.2373787229445388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16557781168213295,0.0,0.0,0.0,0.0,0.3351987959682853,0.0,0.0,0.0,0.0,0.0,0.0,0.11220858942268597,0.18008820920785815,0.17294414083982226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14840801355421873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10213411732188546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1033107833937049,0.0,0.1404985395666332,0.0,0.0,0.0,0.0,0.19555397353264092,0.0,0.0,0.18994780649294016,0.0,0.1778781056260942,0.0,0.0,0.0,0.0,0.0 fitness,ScHoolboy_Stu,2018/02/26,"How to incorporate plyometrics into my training? I've been lifting seriously with spot-on diet for about 10 months now, and gained a lot of size and strength - really happy with my progress. I play American football 3x/week, I box 2-3 times a week, and do a 5 day/week PHAT workout routine. I want to work on my explosive power as well as size, partly to help with sport and partly just because it looks awesome (love watching guys like Rynosaurusflex on insta). I'd love to learn to do things like superman pushups, flips etc. Where would you guys recommend I begin? Im just worried about not giving myself enough recovery time if I add in more strength work like this. Should I be doing it after my lifting sessions? On rest days (although this would stop them being rests...)? Should I just do it when I feel like it and listen to my body to see if it's too much? Also can anyone recommend some good plyometrics programmes for me to look at?",5.446086556169433,6.374234303867407,5.808522099447515,80.28342771639043,67.83977900552486,8.685267034990794,30.55294659300184,8.841846274778883,2.406933333333333,743,28,140,12,12,238,120,181,0.041,0.701,0.258,0.9912,1,0,0,0,0,0,28,0,1,1,7,12,13,0,0,3,0,12,4,1,1,0,27,22,13,0,7,6,0,1,4,0,4,0,1,0,2,8,10,1,1,2,3,0,0,1,1,1,0,1,6,17,12,25,15,10,17,0,0,4,2,9,7,0,4,14,94,25,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11552136400674205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10100695287210362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08805900097888661,0.0,0.0,0.0,0.0,0.0,0.0,0.1604579854395929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1863242630959151,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14926160279205625,0.16110655966886792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07304126429849447,0.10319935327444776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13857530179053384,0.0,0.12116278983340432,0.0,0.0,0.0,0.2860681862859714,0.0,0.15377603558079714,0.0,0.0,0.0,0.0,0.0,0.0,0.09682577240223067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15603720528643553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2822955045234286,0.0,0.0,0.0,0.242613216940223,0.0,0.0,0.12281127543573025,0.26075425378322425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11530335409533013,0.0,0.1061917381136376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31286341443486104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0925421749541954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11511268238217127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1207716351725533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09597010851866036,0.0,0.0,0.0,0.16846684202383044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08520385685859351,0.0,0.3476215278067368,0.0,0.12988323962194318,0.0,0.0,0.0,0.0,0.0,0.0,0.21033129134679115,0.14670202037173796,0.0,0.2052347120049133,0.0,0.0,0.0 fitness,Salemotion101,2018/02/26,"Not always energetic for exercise Sometimes I'd jog or run for 30mins and feel good and not so tired, other times (most) I get tired after 5mins and even If I forced my body through it, I don't feel good like before and get very tired.",8.723125,5.628318395833336,8.028333333333332,80.25000000000004,62.95833333333334,11.266666666666667,32.333333333333336,8.841846274778883,2.231758333333333,185,4,41,2,2,58,35,48,0.131,0.61,0.259,0.8109999999999999,0,0,0,0,0,0,5,0,0,0,0,2,3,0,0,0,0,1,5,1,0,0,11,5,7,0,1,4,0,2,1,0,0,4,0,0,0,2,4,0,0,2,2,0,2,3,0,0,0,0,2,4,3,4,5,1,4,0,0,0,0,0,0,0,3,3,22,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17683112244752355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18083626740855616,0.0,0.0,0.0,0.0,0.23605841715226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14036543774252347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21490990541687344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.222062664684656,0.0,0.0,0.35649826099297344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10382504458166447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21018469244716248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12392033952637585,0.7327708966114986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17534873603140422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,yourneopetishungry,2018/02/26,"Training upper body for hypertrophy and lower body for strength There's similar threads to this already but they were from a while back and there wasn't enough info... I have what I would consider to be disproportionately large quads/calves vs my upper body and I'd like to look more aesthetic and balanced, but obviously be as strong as I can. It also doesn't help that I seem to collect a lot more fat around my lower body vs upper body according to my DEXA. Based on reading around it seems a good approach to this would be to keep high volume with upper body lifts in a ""hypertrophy rep range"", and have high volume very low rep range on squats/DL/leg press... would you agree? Does anyone have experience with this and have you gotten good results from it? What kind of strength gains can I realistically get from ""neurological efficiency""? I squat around 245 for 8 reps @ 160lbs, could I realistically keep within a similar leg size and eventually hit 405?",5.737951598962834,7.407572000000003,5.9915730337078665,76.49348746758861,67.76404494382022,8.84770959377701,27.73725151253241,9.265573868473778,2.2395785652549702,768,25,143,15,13,245,104,178,0.056,0.787,0.157,0.9671,2,0,0,0,0,0,23,0,2,1,4,7,8,0,0,5,0,16,9,8,1,1,28,24,13,0,4,4,0,1,1,0,3,2,2,0,0,9,12,1,2,3,1,0,1,2,1,0,0,3,4,13,7,25,13,4,17,0,1,1,0,4,14,0,3,3,86,22,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12233792988654615,0.08865554487631687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07751662664448962,0.0,0.0,0.2960695260570073,0.0,0.0,0.0,0.08524530752528682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7388498353294893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08851353081837421,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09701525548466353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11454910386852625,0.0,0.0,0.0,0.0,0.0,0.0,0.10844338343610248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05792032512346944,0.0,0.0,0.1859699847517073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07430782768362239,0.2342615806107141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1970767972070584,0.0,0.11544472804164742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.054161111204068524,0.0,0.0,0.0,0.09309536433787363,0.0,0.0,0.09425010373037716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11089105463257996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20184747992682134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09147197990577052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23625753612900105,0.0,0.0,0.0 fitness,dropofgold,2018/02/26,"Bench Plateaued, what can I do? Hey guys, I've been training 6 days a week for almost 3 months since coming off a 1 year injury, prior to that I had been in the gym for 1 year Most of my lifts have increased and form has improved stats: Deadlifts = 240lbs Squat = 220lbs Bench = 130lbs - 150lbs Ohp = 100lbs My main concern is that my bench has not improved at all, I do 4 sets excluding my warm up. I can push 130lbs comfortably for 12 reps but as soon as I add 20lbs I cant get more than 3 reps on my own. I've been stuck like this for a while. what can I do to fix this? ",-0.043107692307692964,1.8191944000000042,1.281600000000001,103.00018461538464,85.0,4.486153846153846,16.815384615384616,5.369823440869387,-0.9799476923076922,440,9,113,2,13,139,84,125,0.04,0.847,0.114,0.7359,0,0,0,0,0,0,15,0,0,0,0,2,3,0,0,4,0,15,0,0,0,1,8,18,5,0,0,2,0,1,1,0,0,0,0,0,1,6,3,0,0,0,1,0,3,2,0,0,0,5,1,12,3,15,13,7,17,0,0,0,0,2,5,0,2,9,63,18,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3712213021076571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31934139825730645,0.0,0.0,0.0,0.0,0.0,0.0,0.2390829405357532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19368525864670955,0.0,0.0,0.0,0.0,0.0,0.0,0.36706987074341535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18111446732716205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29590418867301105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3066624008892394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29736823922132843,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4774614721362663 fitness,durpyDash,2018/02/26,"Reputable source for reading about lifting and programming science? Like the title says, I was wondering if anyone could refer me to a reputable journal (like the sciency kind) that deals with things relating to sports science. Specifically, I would be particularly interested in topics such as studying the effects of various lifting set/rep paradigms on strength/muscle volume. Reason I ask is that unless I'm completely missing something obvious here (then I totally apologise,) but googling how to program a lifting routine to reach one's goals seems somewhat nebulous at best, and at worse, rife with broscience.",14.791633663366332,12.484893881188116,12.71690594059406,48.86169554455447,50.78217821782178,15.644554455445546,57.92326732673267,13.816669648895859,8.259374257425744,506,33,62,14,4,158,82,101,0.058,0.84,0.102,0.5274,0,0,1,0,0,0,15,0,0,0,3,4,6,0,0,5,0,5,0,0,3,2,18,10,8,0,3,3,0,0,2,0,1,0,1,0,0,3,4,0,0,5,2,0,0,0,1,0,1,1,1,5,5,15,6,4,5,0,1,0,0,3,4,0,4,3,46,8,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1803329475017608,0.0,0.0,0.0,0.24110605944010824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2706550481994468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2704081481337027,0.0,0.0,0.20591589955882109,0.0,0.0,0.0,0.2658883985525841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2685680347877905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2519983968908848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17476288449813607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2579744707568936,0.0,0.0,0.2651689630382111,0.0,0.0,0.0,0.0,0.0,0.20509615155159155,0.0,0.0,0.0,0.2347867327092575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1985476212748972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1713404082503873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27968662190971416,0.0,0.0,0.26282690038500056,0.18320808366719232,0.0,0.0,0.0 fitness,jazz_to_the_bee,2018/02/26,"Question regarding beginner lift progression **How fast should a beginner be progressing with their lifts?** I've been lifting for around 6 months and have been on 5/3/1 variations the whole time. So my maxes have been increasing slowly and steadily with each cycle. Wendler recommends 5lbs to upper body lifts per cycle and 10lbs to lower body lifts per cycle. The sub seems to advocate progressions like this and 5/3/1 is frequently recommended to new lifters. Equally, I've seen loads of posts where beginners are told that they should be making huge linear gains in their first few months. For example, adding 50-60lbs to their squat in a month... On 5/3/1 that amount of progress would take around 5-6 months. So what's the consensus? I've seen comments advocating either side get consistently upvoted on this sub so I thought I'd start a thread to get some debate going and hopefully clarify things.",5.281768867924527,8.365322754716985,4.538455188679247,80.22390919811325,73.02515723270442,9.006446540880502,28.176493710691823,9.516144504307137,3.0770531446540867,734,29,122,20,16,219,107,159,0.014,0.88,0.106,0.9111,1,0,0,0,0,0,26,0,0,4,6,7,2,0,0,6,0,12,2,2,2,0,21,24,9,0,4,1,0,0,1,0,3,0,0,0,0,6,10,0,0,3,0,0,2,0,0,0,1,7,2,6,2,19,12,8,27,0,0,2,0,7,11,0,4,14,66,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3188295935411729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3978241121659814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15232118059590058,0.0,0.0,0.0,0.0,0.18711868758825895,0.0,0.1017725007831422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17786197083708272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08748704384189054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11953401352585748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5717441154089922,0.0,0.0,0.0,0.0,0.17295183840273068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17150443588130798,0.0,0.0,0.0,0.0,0.0,0.2006050847476924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16302323690513956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12675027083117596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13464218197188807,0.0,0.0,0.0,0.0,0.0,0.11896953308778192,0.0,0.0,0.14216561906596026,0.1044201254208814,0.0,0.0,0.1711139231763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1999309435306052,0.0,0.0,0.0,0.0,0.0,0.0,0.12720980645698846,0.0,0.0,0.0 fitness,kenpachitz,2018/02/26,"Exercise Order: Start with lagging lifts or taxing lifts? Some people say do the taxing lifts (squats and DLs) first, because you want to be fresh to have great form. Other people say do the lagging lifts (chins and bench for me) first, because you want to be fresh rather than tired to improve them. And I'm just confused which one is the wiser option.",5.009090909090908,6.724380515151516,4.21860606060606,88.3279090909091,69.6060606060606,5.886060606060608,23.806060606060605,5.6839178017228535,0.4740096969696976,278,7,51,1,5,82,45,66,0.118,0.677,0.206,0.7184,0,0,0,0,0,0,11,0,2,1,2,2,2,0,1,3,0,6,2,0,0,0,12,10,4,0,3,3,0,0,0,0,0,2,2,0,0,2,4,0,0,0,1,2,0,0,1,0,3,0,2,4,1,7,8,2,4,0,0,0,0,5,0,0,4,3,33,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3291373242382362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4592655882648258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29763827680995464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18293583082572126,0.0,0.0,0.0,0.0,0.0,0.0,0.3743206244934846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4293753217794778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1910832015228376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3102860040162665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3184656781189131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jsun93,2018/02/26,"Exercises for female. Hello, I am a male 25yo; been lifting weighs for a couple of years. My mother has recently shown interest in lifting weights. She has asked me to help her construct a workout program. Does anyone know if the programs should be pretty much the same as for males or should modifications be made? I am running GSLP probably switching to nSuns. She is in it for general fitness and body shape improvement. I think this doesn't really fall in line with male goals of becoming Hulk 2.0. Anyone have any advice on what programs to run and set/weight modifications? She is 49yo skinny fat, sedentary lifestyle. Estimated to be 5'10 and 120lbs. Current plan for her would be to workout legs and back heavily with targets of increasing weight quickly. Upper body would progress at her own pace to see how she responds to results in a few months time.",5.463076923076925,7.816005307692312,5.428461538461541,77.51653846153847,69.64102564102564,8.133333333333335,32.51282051282051,8.841846274778883,2.9938358974358983,692,32,115,13,13,216,109,156,0.0,0.892,0.108,0.9447,1,0,0,0,0,0,18,0,0,0,3,3,1,0,0,6,0,17,9,5,3,0,19,22,8,0,5,2,1,2,0,0,4,2,0,0,3,3,6,5,0,2,3,0,4,1,0,0,0,2,3,12,1,24,12,5,20,0,0,1,0,15,9,0,2,7,75,15,4,0.0,0.0,0.0,0.0,0.0,0.16162384315928285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11247549878075784,0.0,0.0,0.0,0.0,0.2312985827939064,0.0,0.0,0.0,0.1546236853112376,0.0,0.0,0.12717993335066766,0.0,0.0,0.18266777604008014,0.0,0.0,0.0,0.0,0.0,0.3674371275919685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1830084183186212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1447398582365075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11086199166367773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09089775827139217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15650245557685874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13201815140093925,0.0,0.12158568213223285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1682680114349544,0.17832572957230594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1059574282112751,0.0,0.16330939085748172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13179983921658706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10597959391469568,0.0,0.0,0.09644420680924892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6042262492890542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23498628894864176,0.0,0.0,0.10651011937221372 fitness,Alan_Stanwyk,2018/02/26,Thinking of leaving gym for a bodyweight and running program. Some questions Been powerlifting and some HIIT training for a few years now. Feeling a bit burnt out and wanted to challenge myself a bit in the next few years. Was thinking of just getting some kettlebells and going full bodyweight training with running mixed in. Live in an apartment so the KBs and some pull up structure is all I would have. Would love any tips or any experience people have had with this to keeping MOST of my size on and maintain some strength. ,6.3768303571428575,8.194877427083338,5.368988095238095,80.99625000000003,66.39583333333334,6.735714285714287,36.63095238095238,6.868970318607317,2.610632738095238,427,22,70,3,7,127,66,96,0.0,0.895,0.105,0.8481,1,0,0,0,0,0,6,0,0,0,2,3,3,0,0,7,0,8,1,0,0,1,26,16,8,0,3,2,0,1,0,0,2,0,0,0,0,1,9,0,1,4,1,0,4,0,0,0,0,3,1,3,3,15,11,12,16,0,0,0,1,2,8,0,8,4,54,4,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3006423894214998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.482657459592006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21622876176869127,0.0,0.0,0.11176923523808828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11548920538860992,0.0,0.12562748699605855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19647889287100093,0.0,0.0,0.0,0.0,0.0,0.23405943278186464,0.0,0.0,0.0,0.0,0.0,0.19519069936361869,0.0,0.0,0.0,0.0,0.0,0.1995057438445112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2350885800010955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15324784428880167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2476259547673253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.283279102469606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13038068291784524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3140543503101886,0.0,0.0,0.28469717523146204 fitness,Jeepachu,2018/02/26,"Is it wise to run Greyskull LP with a caloric deficit? I'm want to run this program soon, I've done Starting Strength on and off for a couple years but my friend's had a lot of success with this program and from what I hear it's more widely accepted these days too: https://www.reddit.com/r/Fitness/wiki/phraks-gslp My concern is that I've been running a 800-900 calorie deficit for a month or so and have been working on the None to Run plan for cardio for about two months, and I'm not sure how all of these things interact. I know that it's possible to lose weight and build muscle at the same time when you're still on beginner gains, which is what the Greyskull program is for. Can I just start doing Greyskull next week and continue doing everything else as normal and start building some strength while also losing some fat weight and working on my cardio endurance?",12.558727272727275,8.38883647878788,9.867121212121218,73.30068181818184,56.93939393939394,12.696969696969695,43.86363636363636,9.2995712137729,3.971,709,27,136,7,6,206,104,165,0.086,0.7909999999999999,0.123,0.7495,0,0,0,0,0,0,19,0,0,0,9,9,9,0,0,8,0,12,5,1,1,2,25,20,16,0,2,4,0,2,0,1,0,3,1,0,0,13,10,3,0,2,0,0,4,2,2,0,1,4,3,6,7,22,16,7,27,0,2,0,0,3,7,0,4,16,89,19,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1335257573108533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1847490027659644,0.0,0.10768176323565896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17086816382983225,0.0,0.0,0.0,0.0,0.13948191443753266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.150061767032993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12900051954483827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18818719624351926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09176228256923122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.373593185826258,0.0,0.14195182596623973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2665475396423106,0.0,0.0,0.0,0.0,0.0,0.1775743677286908,0.0,0.1635950369729188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18823345849839165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3545464335724245,0.0,0.13334236644487904,0.0,0.0,0.0,0.0,0.0,0.0,0.15736714131328308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11092737286594903,0.0,0.0,0.0,0.09736148311790628,0.0,0.0,0.0,0.0,0.0,0.0,0.16310531670583467,0.0,0.0,0.0,0.0,0.0,0.09848316465675787,0.0,0.13393317088153908,0.4066486777922293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24311213085755234,0.0,0.0,0.0,0.0,0.0,0.1075231321011756 fitness,Kaksquid,2018/02/26,"I can't push For some reason I have a problem with push exercizes, specifically shoulder and chest push exercizes. When I bench or do dumbell overhead presses I wont feel that kind of 'burn' and isolation I feel when doing pull exercizes. Also, I can only bench 60kg for reps (I weigh 65kg) but I can barbell row well over 70kg for reps. What's wrong with me?!",2.9126484018264835,4.561855630136988,4.349520547945208,85.54884703196348,74.89041095890411,7.606392694063928,27.235159817351605,8.344100000000001,1.840910502283105,283,11,58,5,6,94,51,73,0.124,0.836,0.04,-0.6696,0,1,0,0,0,0,9,0,0,0,0,7,4,0,0,1,0,7,3,2,1,0,11,9,7,0,1,2,0,3,0,0,1,0,0,0,0,2,4,1,0,3,0,0,4,2,2,1,0,0,3,9,2,7,8,1,7,0,0,0,0,0,1,0,2,2,35,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2959511051286989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37424493858772695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3853791084683145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2814608643327977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3541145010334143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3805016432796231,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3327444116879221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4046220088299612,0.0,0.0 fitness,DoodlingDaughter,2018/02/26,"I started dieting, but I keep having these extreme crashes in the middle of the night. Before you tell me that I am not eating enough, let me explain. I started dieting with the intent of losing weight about two weeks ago. With my weight what it is, I am allowed 1500 calories a day. I got the Fit app and have been monitoring everything I’ve been eating. I try to eat one main meal, with healthy snacks four or so times a day to keep me going. I have a lot of health issues, primarily back, and cannot exercise at all. No extreme exercise or anything like that. I have been following my food intake and calories like a boss. Most of the time, I come within 75-100 calories of my goal (usually less calories rather than over,) but I keep having these extreme crashes late at night. I feel sick to my stomach until I eat something high in protein. This happens even if I am sleeping. It wakes me up. Usually, I am not a night snacker, but I do have an odd schedule. So... what the hell is happening? This can’t be all that uncommon, especially when first starting out. But it has me a little bit worried anyway. ",3.3509575012800816,5.155971225806454,4.554984639016896,83.87787378392221,74.06912442396313,7.218535586277523,29.106246799795194,7.984000788550335,2.0099054787506403,864,37,166,13,18,284,128,217,0.103,0.835,0.061,-0.8774,1,0,1,0,0,0,34,0,1,0,3,8,4,1,0,13,0,21,18,3,3,2,30,35,14,0,2,10,0,3,2,0,0,4,0,0,0,12,8,11,3,2,2,0,3,5,2,0,4,4,3,26,2,22,29,8,35,1,1,0,0,3,12,1,5,22,125,38,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0996343525700792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09249426232667267,0.0,0.0,0.0,0.0,0.08642739063191038,0.0,0.0,0.0,0.09564271446304998,0.0,0.0,0.0,0.12270988361664982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09682122320242613,0.0,0.0,0.0,0.0,0.0,0.0,0.14497527020191098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4600462755715948,0.0,0.0,0.0,0.1161375380532664,0.0,0.07423804790307234,0.0,0.0,0.0,0.101016386474716,0.0,0.0,0.0,0.056831981254703165,0.0,0.0,0.0,0.0,0.09560597623507283,0.13591252691240865,0.0,0.0,0.0,0.0,0.0,0.06387857061763666,0.0,0.08989522559408313,0.0,0.0,0.0,0.19878697346878876,0.0,0.0,0.0,0.0,0.11947418649693944,0.0,0.0,0.0,0.11875502432485845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1173146718871494,0.0,0.29971444466279273,0.0,0.0,0.0,0.0,0.1267902307397001,0.0,0.0,0.1149349246625487,0.0,0.10982430941911528,0.1126526714405644,0.0,0.0,0.0,0.12574499950892973,0.0,0.09555705491222546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3164347027524679,0.0,0.0,0.0,0.0,0.0,0.0761640285767812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1124795193838546,0.0,0.0,0.08652973853149286,0.0,0.0,0.2386683847932423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09824110912288786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13108075962117094,0.0,0.0,0.0,0.0,0.07631109934875993,0.0,0.1097968525508234,0.0,0.0,0.0,0.2475817986149999,0.0,0.0,0.0,0.09015917391256034,0.27374181183845797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11414597696066366,0.0,0.0,0.0,0.0,0.0 fitness,KJ6BWB,2018/02/26,Why keep arms at 135° in a dumbell flye? https://www.youtube.com/watch?v=t2Kk-TOhq14 says to keep arms at a 135° in a dumbell flye. What sort of a difference does that make?,5.3115053763440905,8.26942187096774,3.6658064516129047,87.18537634408602,72.2258064516129,6.713978494623658,23.23655913978495,7.793537801064563,0.9266043010752684,142,4,27,2,3,40,20,31,0.0,1.0,0.0,0.0,0,0,0,0,0,0,12,0,0,0,0,0,0,0,0,4,0,0,2,2,1,0,4,3,0,0,0,0,0,0,0,0,0,0,1,0,0,2,0,0,2,0,0,0,0,0,0,0,0,0,1,0,0,6,3,0,4,0,0,0,0,1,4,0,1,0,12,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3974621089040923,0.0,0.0,0.3329116043779056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6762766578935894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2539359727790005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3025284323980878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34327348712630834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Firevenge007,2018/02/26,"Is it normal to have a 100 lb difference from squat to deadlift? I weigh 165 currently and can do a 300 conventional overhand-grip deadlift. As for my squats, however, I can only do about 200 high bar, keeping good form. Is this normal among lifters? Or is this an indicator of hamstring dominance/weak quads?",4.514736842105265,6.876864333333337,5.21038596491228,78.01136842105265,72.33333333333333,8.770526315789473,32.452631578947376,9.3871,3.3316063157894744,245,12,43,6,5,79,47,57,0.0,0.936,0.064,0.5329999999999999,2,0,0,0,0,0,10,0,0,0,0,1,1,0,0,3,0,8,2,0,0,0,5,9,3,0,2,1,0,0,0,0,0,0,0,0,0,3,1,2,1,0,1,0,0,0,0,0,0,0,0,3,1,8,9,1,3,1,0,0,0,0,2,0,1,1,28,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36665279936241607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2943479628242116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3707825169357631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31192750730859725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6876843611336904,0.0,0.0,0.0,0.0,0.0,0.2669021848395291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Drieza,2018/02/26,Forward neck and shoulders Title explains it. Any exercises or stretches for this? I want to start squats properly but can’t do so without fixing my posture. Does pull ups help? Or actually any back workouts would be nice. I have a weak back lol.,1.9244099378881965,4.750062000000003,3.133726708074537,84.29978260869571,92.04347826086956,5.237267080745342,28.310559006211186,6.868970318607317,1.8883080745341616,196,10,34,3,7,63,42,46,0.07200000000000001,0.6940000000000001,0.234,0.8247,0,0,0,0,0,0,6,0,0,0,0,3,2,0,0,1,1,5,4,2,0,0,8,8,5,0,2,4,0,0,0,0,1,2,0,0,0,2,1,0,0,1,2,0,2,2,1,0,0,0,0,3,1,4,6,0,7,0,0,0,0,2,3,0,2,4,22,5,0,0.0,0.0,0.3315142013327681,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4620376022035604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.522441883705645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2972881106010268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2277047417395397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2404530161497351,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20037353423427767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32747448640932736,0.0,0.0,0.0,0.0,0.24132478333832,0.0,0.0,0.0 fitness,ValuBlue,2018/02/26,High volume workouts Ive been doinh lots of high volume workouts under 8 reps. Normally around 4 and about 5 sets I just want to know if this should help me build strength and if there are some exercises where high volume doesn't help ,5.691014492753624,6.555931869565223,5.011739130434783,86.44123188405798,67.26086956521739,7.872463768115942,26.20289855072464,7.793537801064563,1.2385159420289855,190,5,38,2,3,57,37,46,0.0,0.784,0.21600000000000005,0.836,0,0,0,0,0,0,1,0,0,0,1,5,1,0,0,0,0,5,1,0,0,0,12,7,4,0,5,3,0,0,0,0,1,1,0,0,0,1,3,0,0,1,3,0,0,1,0,0,0,1,0,3,1,5,5,2,7,0,0,0,0,2,6,0,4,0,22,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2300893565991636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34648835001102,0.8192499135054419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14204604215799094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2197383771528517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2532416028465844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1524498232498947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kdtallllll,2018/02/26,"Pushups everyday? I know this has been asked millions of times before, but I could not find any conclusive answers. It seems everybody has different opinions on this, but should I be doing pushups every day? I care more about hypertrophy than strength, would doing 50-100 pushups throughout the day give me better hypertrophy? Or would it be better to just let my muscles rest on their offdays",7.176956521739129,9.15363394202899,6.038376811594201,76.3497391304348,64.65217391304347,8.998260869565216,36.98840579710146,9.3871,3.705548405797101,318,16,51,6,5,95,53,69,0.0,0.7809999999999999,0.219,0.9574,1,0,0,0,0,0,8,0,0,1,4,2,4,0,0,1,0,12,0,0,0,0,15,17,3,0,4,5,0,0,0,0,3,0,0,0,0,4,0,0,0,5,0,0,0,1,0,0,1,1,0,7,4,6,9,2,6,0,0,0,0,3,2,0,3,4,38,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1667975385755851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22930194037790344,0.0,0.0,0.0,0.0,0.0,0.0,0.20871362207874847,0.0,0.0,0.4338571453358332,0.0,0.0,0.0,0.0,0.0,0.0,0.2500773993111696,0.0,0.0,0.0,0.0,0.0,0.0,0.19583462743800525,0.0,0.0,0.316368203532909,0.0,0.0,0.0,0.0,0.25626343987835604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20665740233013968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22417976619727248,0.0,0.0,0.0,0.0,0.0,0.0,0.2352931311953384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13479844504855448,0.0,0.0,0.0,0.0,0.2508135048690633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22329199651904336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14302364941732082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3484770907488531,0.0,0.0,0.0 fitness,Remreemerer,2018/02/26,"A new study suggests focusing on diet quality over diet quantity will produce better weight loss results. https://nyti.ms/2BDBijA So I read the NY Times article but haven't read the study in detail. But from what I gather the publishers of the study are trying to suggest (as the NY Times also argues) that calorie counting may not be the way to lose weighht. From my understanding, all the study shows is that diet quality plays a gigantic factor in weight loss and maintenance, and doesn't really speak to calorie counting at all, other than if you're eating generally healthy it isn't necessary. Is it just me, or is this nothing new? What are your thoughts? Edit: why am I getting downvoted?",6.652924444444442,8.457683128000003,7.007466666666666,69.56017777777778,65.72,10.035555555555558,34.68888888888889,10.25414643259724,4.0362622222222235,561,26,87,14,9,182,86,125,0.069,0.868,0.063,-0.1754,0,0,0,0,0,0,19,0,1,0,5,3,6,1,0,9,0,12,6,0,2,2,16,15,9,0,1,6,0,2,0,0,2,0,1,0,0,8,2,6,0,2,4,0,0,4,4,0,0,1,3,6,2,13,11,2,10,0,3,0,0,6,5,0,3,4,60,14,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1633453758852485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18064996388191096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20900734558044032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10671658825049192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2285129123997013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39454808846463774,0.0,0.0,0.0,0.1959914523206288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4086273684638802,0.0,0.13085316714447087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16215836086475754,0.2382094417875584,0.0,0.0,0.0,0.0,0.13867805184069942,0.0,0.0,0.2126402073345214,0.0,0.0,0.0,0.0,0.0,0.16213081762229706,0.0,0.4974634292661067,0.0,0.0,0.18431144376438754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Zer0Summoner,2018/02/26,"Starting a long road back to shape. What can I do to make my workout shorter? Hi. I hope I'm not running afoul of the posting rules; I looked through the wiki but didn't see this question. So I'm tired of being fat, and wish I was as strong as I used to be. When I was in high school I weighed 170 and played football and hockey. When I was in the Army I was 187 and boxed as a light heavyweight. When I was in law school I was 200 and played prop on a beer league rugby team. Now, I'm 35, weighed 235, and couldn't run three blocks to catch a bus. So my main goal is weight loss. I'd like to be 187 and relatively muscular, though strength and bulk are not my priorities. I'm an adult and a lawyer, so I'm sure I'll never need to fight again, but I'd like to feel like I at least could. I've been eating 1,800 calories per day. I joined a gym in the middle of January. I've been there eighteen times since January 21. I've recently started going every day. I do 40 minutes of the ""fat burn"" program on the treadmill (walking at incline at 3.6mph at a target heart rate of 130), then abdominals, obliques, and back. Then either all of the upper body stuff (curls, bench press, pectoral fly, incline press, shoulder press, triceps, rear deltoid, and sometimes the pull-down), or the entire lower body thing (leg press, leg curls, leg extensions, standing calf, hip addiction, hip addiction, knee ups). No matter the exercise type, I do 3 sets of 15 reps. Then I go back on the treadmill again for a mile walk to cool down. I alternate days for upper or lower body, but do cardio every day because my priority is weight loss. So far I've gotten down to 225 and gotten what I believe are referred to as ""noob gains"" with the amount of weight I can exercise with. The problem is that it takes like two god damn hours to do all that, when you account for stretching, wiping off the machines, and recording everything in my notebook. I don't have that kind of time per day. How can I make my workout shorter without sacrificing results? Should I do fewer reps with more weight, should I skip weight training some days, skip cardio some days, or what?",4.334686741136474,5.179948690140847,4.681219038368142,87.6644366197183,70.31455399061032,7.378209486805892,28.539420430629754,7.372421405659032,1.4329178565646754,1666,59,348,16,29,525,224,426,0.087,0.795,0.118,0.8937,2,0,1,0,1,0,72,0,1,0,7,17,17,2,0,23,1,32,31,15,5,4,51,53,36,0,8,10,0,10,4,0,2,9,0,0,1,10,16,11,1,3,10,1,7,8,5,0,2,11,14,30,12,48,35,9,63,0,2,2,0,6,25,1,7,32,196,40,7,0.0,0.0,0.0,0.19522877551566015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20655763979345135,0.0,0.05458419066425217,0.0,0.0,0.10088357509825893,0.0,0.0,0.0,0.2983841233766609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07149228716667623,0.0,0.0,0.4042318952295144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0916241870613944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15088659800149778,0.0,0.08047489813172147,0.0,0.0,0.0,0.04527530692498966,0.063969078832845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10177797172622016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1061081260003098,0.0,0.09460641801481502,0.0,0.08893576604548231,0.08818118622795652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09324458727070688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17498349369489874,0.0,0.0,0.07924216957477115,0.07519302935487461,0.0,0.0,0.0,0.0,0.0,0.11954043926737755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06639452427078191,0.0690605870178496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08575682768787993,0.0,0.0,0.08567994416372947,0.0,0.0,0.10030793429696573,0.0,0.0,0.0,0.0,0.0,0.08841227658826148,0.0,0.0,0.0,0.0,0.0,0.0,0.18124329456300334,0.07135366666865157,0.0,0.0,0.0,0.0,0.074070364290022,0.0,0.0,0.0,0.0,0.0,0.08855968218887582,0.0,0.12675708449411532,0.0,0.0,0.0,0.0,0.0,0.10250457770744988,0.0,0.0,0.08439261323427112,0.0,0.0673247099385481,0.0,0.0,0.0,0.0,0.0,0.059487964242377914,0.0,0.08797491263479604,0.0,0.10442573869124397,0.10291576892940693,0.0,0.0,0.0,0.0,0.0,0.08746987328063596,0.0,0.0,0.07733584814723793,0.0,0.0,0.0,0.0,0.0,0.5451923492533223,0.0,0.0,0.0,0.0,0.10296929327159593,0.0863156383066644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mon0001,2018/02/26,"Eating 2-3 salads a day in place of a meal okay? About a month ago I started chopping up lettuce, tomatoes, red onions, green peppers, and some black olives in a bowl, topping it with some baked chicken, and eating it for two out of the three meals a day. For breakfast, I always have 2 eggs cooked in butter with 2 slices of toast. I've found this to be very filling, very cheap, and good-tasting. I've lost about 15 pounds so far (a lot of it is probably water weight due to cutting out a lot of sodium I previously ate, but still not negligible) and by my calculations I'm eating around 1600 calories a day (5'10"" M, 163lb down from 178lb). My question is, is this sustainable and/or good for me? Before trying this, I never touched a salad in my life. I feel better, it just seems I'm at a relatively high caloric deficit without feeling hungry which is why I'm concerned. Are salads just a lifehack, or am I missing something here? My goal eventually is to build lean with nSuns after working on my mobility and reaching around 15% BF, if that affects anything. ",6.909833916083919,6.210425105769232,7.0451223776223815,78.23169580419581,64.76923076923077,9.102097902097904,35.25524475524475,8.00094639256281,2.619821153846154,834,34,161,8,11,269,138,208,0.055,0.883,0.061,0.474,0,0,1,0,0,0,35,0,0,0,5,9,6,1,0,12,1,9,16,0,1,1,30,20,9,0,1,7,0,4,0,1,0,1,0,1,0,9,12,15,0,5,1,1,1,3,3,0,2,3,8,12,3,32,16,4,27,0,2,3,0,2,16,0,8,10,95,21,2,0.0,0.0,0.0,0.0,0.0,0.0,0.13079690802402552,0.0,0.0,0.0,0.0,0.0,0.12277598790416425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12142361755984338,0.2627070594804071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12555680851132908,0.0,0.0,0.13049871392114962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2854786014043729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4529509313849116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1492145476584722,0.0,0.0,0.0,0.0,0.0,0.0,0.16178434296249994,0.0,0.0,0.0,0.0,0.0,0.24752105609982725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15589793673908026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10422110840759403,0.0,0.0,0.0,0.0,0.0,0.0,0.16107162375211706,0.2508887145848631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11777546562261496,0.0,0.0,0.0,0.11380203639447042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15416156994832492,0.0,0.0,0.0,0.0,0.0,0.1590871831638254,0.0,0.0,0.0,0.16529322559286996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13432678792032007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11359357450620358,0.0,0.0,0.1044388338252026,0.0,0.11783608519771994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10017885985369926,0.0,0.1441379248619744,0.0,0.0,0.0,0.0,0.24349349815828955,0.0,0.0,0.0,0.17967990789211605,0.0,0.0,0.13314370983171453,0.0,0.0,0.1422359095999012,0.0,0.10742040406254533,0.0,0.0,0.0,0.0,0.0,0.0 fitness,virt1028,2018/02/26,"Quick question about cutting and TDEE I have been bulking for a couple months now, consuming about 2700 calories a day. My calculated TDEE is 2300. I was wondering if I should cut 300-500 calories based on my TDEE or based on what I was consuming during my bulk (2700)? So on my cut should I consume 1800-2000 calories or 2200-2400 calories? Also, is there any benefit to slowly reducing calories? For example, maybe the first 2 weeks I cut 250 calories and then the next 2 weeks I cut another 250 calories? Thanks for your help!",3.8133555555555536,6.114117980000002,4.319333333333333,83.88522222222225,74.2,7.644444444444447,30.11111111111111,8.515128840125781,2.4771777777777784,418,19,77,8,9,132,62,100,0.114,0.7979999999999999,0.08800000000000001,0.4501,0,0,0,0,0,0,15,0,1,0,1,7,7,5,0,4,0,8,0,0,0,0,9,10,8,0,3,3,0,0,0,0,2,0,0,0,0,1,2,0,0,2,0,0,0,0,5,0,1,3,0,12,2,9,5,0,12,0,0,0,0,3,3,0,5,9,46,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21649696717244216,0.0,0.0,0.0,0.18410082304413772,0.2838765153937409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2995496868356898,0.0,0.17459384338879333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2302767198649991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1814598213018735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2719774927568717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21608839785680065,0.0,0.0,0.0,0.0,0.0,0.2879168247016615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3032715524080044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2492452296327804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43431508472387853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2935873850523937,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TsaiBaiLong,2018/02/26,"ECA stack with sports/HIIT I've read a lot of posts that advise avoiding high heart rate types of activities like HIIT while on the ECA stack, but haven't seen anything that answers this specifically. I just started the stack and typically play basketball and/or do interval training three times per week. I'm presuming the prevailing wisdom would be not to engage in these activities while on the ECA stack, but is deleting the Bronkaid from the dose I take immediately prior to exercise sufficient to keep heart rate under wraps or would it be advisable to A) not take any on the same day as these activities or B) not play basketball or do any HIIT while on the stack period? Thanks for your advice on this nuance.",10.301136363636363,8.734572901515154,9.527878787878787,65.9368181818182,58.62121212121213,13.345454545454546,37.90909090909091,12.161744961471696,4.563627272727274,581,21,101,15,6,185,84,132,0.031,0.851,0.118,0.9208,0,1,0,0,0,0,10,0,1,0,0,1,7,0,1,10,0,8,4,2,0,0,19,15,10,0,2,9,0,0,1,0,2,2,0,0,0,7,2,0,2,2,4,0,0,4,1,0,1,1,1,3,6,17,10,2,18,0,0,1,0,3,8,0,4,10,61,10,4,0.0,0.0,0.0,0.0,0.0,0.2136873729629533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2974139630310798,0.0,0.0,0.0,0.0,0.0,0.0,0.17995147695914585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14102774236549562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5182635384856319,0.0,0.2310428937538003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1943690185976964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10683390617349099,0.0,0.0,0.0,0.0,0.0,0.0,0.18591026873201466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20943088263896725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21873488676145528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1547797930618684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3288338387973118,0.0,0.0,0.20132721376781806,0.0,0.0,0.0,0.0,0.0,0.0,0.12751156504955624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17540846425349685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31068190055512057,0.0,0.0,0.0 fitness,Bakers77,2018/02/26,"How to eat more? I have always had the problem with dieting is the sheer amount of food you need to eat to gain weight. At my height of 5'11 and weighing 140 lbs, I have see I need to eat about 3600 calories when I barely make 2000 on most days. On top of this I am trying to eat clean which is even more food. Is there any way to make my stomach be able to eat more without feeling sick all the time?",2.7145736434108514,3.3297789069767454,3.3093023255813963,96.86573643410856,73.88372093023256,6.198449612403103,22.472868217054266,5.46131890053228,-0.08753643410852696,310,7,76,1,6,97,58,86,0.048,0.826,0.126,0.7987,0,0,0,0,0,0,6,0,1,0,2,5,1,0,0,3,0,8,12,1,3,1,12,14,3,0,3,1,0,2,0,0,0,1,0,1,0,2,2,10,0,1,0,0,0,1,1,0,0,1,3,8,0,16,12,6,9,0,0,1,0,1,5,0,1,3,47,10,0,0.14963337175159774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12450695217681786,0.0,0.0,0.101755823938042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09650114591979196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7655614765704728,0.0,0.0,0.0,0.0,0.0,0.09883143081599108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07565912873737414,0.0,0.0,0.0,0.0,0.0,0.3618745341501455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1997628751327308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22190249831248146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1431789283380129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11923842418807465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08725242238805676,0.0,0.0,0.0,0.0,0.10159123722684882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11877200563626455,0.0,0.18221313532839387,0.0,0.0,0.0,0.0,0.0,0.14424123068921713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,George_Kush_Sr,2018/02/26,Does anyone bring their own farmer's walk implements to a commercial gym? Trying to decide if I'm an idiot. I know they make the strap kinds like the Spud ones but I've tried those and hate them. I'm considering just bringing a set of metal ones in strapped to my gym bag. I'm past the point where plates/DBs are worth the effort as well. ,2.5031904761904755,4.2585708428571465,3.120000000000001,93.47333333333334,76.28571428571428,6.3809523809523805,18.80952380952381,7.1686216300943375,0.028523809523809618,269,5,60,3,6,84,56,70,0.103,0.8009999999999999,0.096,-0.3506,0,1,0,0,0,0,6,0,0,3,1,3,5,2,0,7,0,1,0,0,1,0,7,9,4,0,1,3,0,0,1,0,0,0,0,0,0,1,1,0,0,2,2,1,3,0,2,1,2,0,0,5,3,6,9,1,8,0,0,0,0,3,3,0,1,2,29,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21482545431906766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26886291673858315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.303330388881674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3199373763261031,0.1688480057366876,0.0,0.0,0.0,0.0,0.0,0.0,0.15009922160572586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20508136516836506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4163799968949794,0.0,0.0,0.0,0.0,0.0,0.2932900240584377,0.0,0.0,0.0,0.0,0.29043583965270525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4171840159145105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2762406464785295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,EnchantedSword_,2018/02/26,"Opinions on 10x5x2x2 for bench press? My friend is pretty big and can bench 425 pounds, and he told me to stick to 10/5/2/2. Anyone heard about this? any opinions? Yeah I do follow a workout, PPL seen in this reddit, but I was just wondering if I can switch 3x5 to 10/5/2/2?",2.8877358490566034,5.1492283396226455,2.347773584905664,97.10996226415094,76.9245283018868,4.994716981132076,23.807547169811322,5.6839178017228535,0.19901811320754706,214,7,45,1,5,62,43,53,0.0,0.872,0.128,0.6966,0,0,0,0,0,0,14,0,0,0,0,2,1,0,0,1,1,5,0,0,0,0,8,10,4,0,1,3,0,1,0,1,0,0,1,0,0,2,2,0,0,1,1,0,1,0,0,0,0,4,3,5,1,7,6,0,4,0,0,1,0,4,3,0,4,0,25,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31460161425693994,0.0,0.0,0.0,0.0,0.3234789279047602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3574237796885395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.470657063974704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4420590669517274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5016982745417332,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,cirion86,2018/02/26,"As unfit as they come what is better frequency or distance I'm pretty nervous about posting here as I'm the poster child for unhealthy please be gentle with me. I am currently sitting for 10 hours a day. I have 0 stamina or endurance. I would like to be able to run a 5k without difficulty in 3months. I currently struggle to run 1 mile in Under 12 minutes. Here is my question. Would it be better to run 1 mile every single day, or try to run 2 miles two to three times a week. I'm not looking for miracle Fitness I would just like to be able to run a 5k and under 30 minutes. Thank you very much for your time.",2.107215461703653,3.813279062992127,3.8717823908375095,87.86754473872585,77.26771653543307,6.192984967788117,27.29348604151754,6.980632752743323,1.3106755905511809,479,20,99,5,11,161,79,127,0.081,0.7120000000000001,0.208,0.9345,2,0,0,0,0,0,10,0,2,1,2,4,7,0,2,5,0,11,0,0,0,0,13,17,7,0,3,6,0,0,2,0,3,0,0,0,1,2,3,0,0,1,0,0,6,2,2,0,2,0,1,10,5,22,10,2,24,0,0,1,0,5,8,0,4,10,62,12,0,0.3692483722200628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3265701785779584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15903738859113736,0.0,0.0,0.0,0.0,0.0,0.0,0.2381346529262678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15555383957355493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18181763360816391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18039610321101046,0.0,0.0,0.0,0.15503781754296914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13572001992199276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2026619147462624,0.0,0.0,0.176818935454626,0.18782917086691944,0.0,0.0,0.0,0.0,0.20682134167316846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1930092855306685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16997714552843116,0.0,0.0,0.0,0.0,0.0,0.0,0.21531169525826924,0.0,0.0,0.0,0.0,0.12534770331884748,0.0,0.18035100288602388,0.0,0.0,0.0,0.0,0.15233428894971882,0.0,0.0,0.1480943857382345,0.0,0.0,0.0,0.0,0.0,0.0,0.17797112708062496,0.0,0.0,0.0,0.0,0.3934551740576618,0.0,0.0,0.0 fitness,BigCountryBessa,2018/02/27,"Anyone ever used Recoup Fitness Cold Rollers for recovery? Here is the website for any one who is curious.. https://recoupfitness.grsm.io/iceroller Randomly came across them on Amazon one day. They are basically a mix of a foam roller and using ice. I started using them after running and feel like they have helped my recovery. I'm a big fan so far and feel like it's actually helped my recovery so I'm curious to hear it anyone else has used them. I have no association with them, but just figured I'd share. ",5.088829787234044,7.452391446808518,5.813776595744681,74.30875,70.70212765957447,8.955319148936171,28.77127659574468,9.516144504307137,2.8858765957446813,412,16,71,10,8,134,65,94,0.018000000000000002,0.8440000000000001,0.139,0.7929,0,0,0,0,0,0,15,0,0,6,0,5,3,0,0,4,0,6,0,0,4,1,16,17,6,0,0,2,0,2,2,0,0,0,1,0,0,3,5,0,0,3,2,0,2,1,0,0,2,1,4,10,3,8,16,0,11,0,0,0,0,11,5,0,1,6,43,13,0,0.0,0.0,0.1811514848414044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12623712250523125,0.0,0.0,0.0,0.0,0.2595984712044324,0.19020342303863624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2123152317548581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11971822847987035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15507294085534182,0.0,0.0,0.0,0.0,0.0,0.16791609769014135,0.0,0.0,0.0,0.0,0.0,0.0,0.18772371611622848,0.2652331703665502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20922240758226354,0.0,0.2488523985139391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.181382269532867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2515800815519301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.131392322666731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6413108508464589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BadContouringBitch,2018/02/27,Has anyone had booty gains just using the Stairmaster and no other glute workouts? I want to build my butt and strengthen my glutes and I want to know if this will be enough or if it has worked for anyone else! Thanks! :),2.894534883720933,5.1030356046511605,2.5978488372093054,95.58421511627908,76.67441860465118,5.230232558139536,17.726744186046513,5.985473137389443,-0.460390697674419,173,3,36,1,4,51,34,43,0.043,0.6859999999999999,0.27,0.8619,0,0,0,0,0,0,5,0,0,0,2,1,1,0,0,1,0,5,1,1,1,0,11,10,6,0,4,4,0,0,0,0,1,0,0,0,0,3,3,0,0,1,1,0,0,1,0,0,0,1,0,4,1,3,7,1,0,0,0,0,1,0,0,1,3,0,25,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4771949026756217,0.3496326597163043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2850556730005265,0.0,0.0,0.3525840251202856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18753226408826884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3141607151213283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2947150147250857,0.0,0.0,0.4025351228316621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24842106718870735,0.0,0.0,0.0,0.0,0.0,0.0 fitness,HelmutBG,2018/02/27,"Sleep Question. So my night sleep is around 6 - 6 and a half hours, but when I get home after school and workout i am taking 1-2h naps. Should I stop taking those naps and get longer night sleep? Do these naps affect gains?",2.1976666666666667,4.04331271111111,2.1708333333333343,99.53625000000004,77.44444444444444,4.5,15.694444444444445,3.1291,-1.2515555555555555,172,2,39,0,4,51,33,45,0.066,0.852,0.08199999999999999,0.168,0,0,0,0,0,0,7,0,0,0,1,3,0,0,0,1,0,4,3,3,1,0,9,8,6,0,1,1,0,0,0,0,1,0,0,1,0,2,4,0,1,1,4,0,0,0,0,0,1,0,0,4,0,2,7,0,7,0,0,0,0,1,1,0,1,6,20,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19138654640014605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.224646645794002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21565234808052625,0.0,0.21172169518442768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4035068195719524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24083783398990816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21758120528392252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6454353372891286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17974114064948535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32329122176109343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Elaol,2018/02/27,"Which exercise to do in order to be able to do barbell squat? I've read the sidebard and decided to try Phrak's variant of Greyskull LP program. I see that it is recommended for beginners like me. I'm starting gym after a year or so. I work online so I am basically working from my bed, I'm really out of shape. 24yo male, 2 meters tall, 95kg, skinny fat. Anyway, I can do all of those exercise with the exception of squats. I can only do quarter to half squat. I am doing it with proper form (researched this a lot), but I cannot go deeper. Do you have any tips on what to do to improve my ability to barbell squat? ",1.9402911931818208,3.568171367187503,4.435681818181821,83.98659090909092,77.515625,7.467045454545455,26.48011363636364,8.296473431620573,1.827240625,477,19,99,9,11,168,90,128,0.0,0.913,0.087,0.8523,0,0,0,0,0,0,18,0,1,0,2,3,1,0,0,4,0,15,4,2,0,1,10,20,5,0,0,3,0,0,1,0,0,3,0,1,1,7,4,2,0,1,4,0,1,1,0,0,2,0,1,11,1,21,19,3,12,0,0,1,0,2,6,0,2,5,69,18,5,0.3358066925525891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2283600662379153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1908466820459031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16405818772997008,0.0,0.0,0.0,0.0,0.0,0.0,0.2854908414472457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25539612171535003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3358975666126947,0.0,0.21512636607098495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26759445692536465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2376857053762837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22799070131298635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4889425432333809,0.0,0.0,0.0,0.0,0.0,0.2162485001489772 fitness,bforsyth91,2018/02/27,"For the casual footy players, workouts to improve performance ? Playing a couple of times a week and looking to train in the gym 3-4 times. Do you have any workouts / exercises that will improve performance ? I understand that explosive stuff can be good but looking to mix it up. thanks!",4.726470588235294,7.584874980392161,5.278196078431375,75.38788235294119,73.70588235294117,8.785882352941178,35.69019607843137,9.3871,4.1047537254901965,228,13,36,6,5,73,41,51,0.0,0.757,0.243,0.8793,0,0,0,0,0,0,8,0,1,0,2,0,4,0,0,4,0,5,1,0,0,0,3,9,2,0,0,1,0,0,0,0,1,1,0,0,0,4,1,0,0,1,6,0,0,0,0,0,0,0,2,2,4,7,7,0,5,0,0,2,0,1,2,0,0,3,24,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.210301168518636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3421801604647578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25938492322654777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5193856194324423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35401821182107596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28471661436789303,0.0,0.0,0.0,0.0,0.0,0.0,0.36065329087134335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32194101951321297,0.0,0.0,0.0,0.0,0.0,0.0,0.2480623614615896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mougsan,2018/02/27,"Programs to help to better my pole dance I'm a 22 years old female who's 5'38""/1.64m and currently is weighting 90 kg/200 lb. I'm doing pole dance for a couple months now, and today I'll go back to start working up again. I mainly plan to go back to my original weight (60kg/ 130 lb) and to strength my body to perform better at pole dance. Therefore I was wondering what I can do at the gym besides cardio for loosing weight. Are there programs that focus on other sports or anything like that? ",5.564848484848486,5.806646646464647,5.624797979797979,84.12386363636367,67.38383838383838,7.8121212121212125,30.641414141414145,7.1686216300943375,1.7609717171717172,394,14,77,3,6,124,69,99,0.0,0.8340000000000001,0.166,0.9382,1,0,0,0,0,0,13,0,0,0,6,5,4,0,0,3,0,6,5,1,2,0,7,12,4,0,0,1,0,3,1,0,0,1,0,0,0,5,3,3,0,1,5,0,5,0,0,0,0,1,3,6,4,13,11,1,20,0,0,0,0,2,4,0,2,12,43,11,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15225252708047107,0.0,0.0,0.0,0.0,0.28453199802177936,0.0,0.0,0.0,0.0,0.0,0.0,0.32726349905452623,0.0,0.20551123378257655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20471685094938571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21029788352653106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12401242539483714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09038954537997336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1476781258002358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19414332639447454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13095538326707867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17537367686179178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6758994813017717,0.0,0.0,0.0,0.0,0.0,0.0,0.2006421224514862,0.1346939607565825,0.0,0.0,0.0,0.0,0.0,0.1191443346292456 fitness,thereisafrx,2018/02/27,"Advice for last 6 weeks of a cut (trying to get that six pack to pop) Hi folks, I'm a fairly advanced lifter, focused mostly on power lifting when I was younger (teens-twentys) and after a few injuries now am more interested in dat aesthetic and keeping the ladies mirin' (and by ladies I mean my wife :) ). My stats: 5'10"" 158 lbs Workout 3-4 days a week (I'm a surgical resident with two kids so most workouts are when I'm half asleep or post call and limited to 45-60 minutes). I run pushing a single or double stroller. Last July I was at 175, prob 20% bf, and did a 6 week cut to drop to around 166. Took 3-4 months off and Jan 15th started another cut. I'm eating 2000 calories a day and am at a ~600 calorie deficit daily based on TDEE (maintenance would be around 2600). Breakfast: Protein shake Overnight oats (1/2 cup oatmeal, berries, milk) Mid morning: 2 hard boiled eggs Lunch: 6 oz lean protein 100g veggies 100g brown rice Afternoon snack: Protein bar (low sugar) Dinner: Fish, brown rice, veggies Or Grilled chicken salad 1oz feta 2tbsp balsamic 2tbsp avocado oil Macros break down to about: 20% carbs; 35% fats; 40% protein; 5% other stuff I take one cheat ""day"" a week which is usually spread out as three meals between Friday (date night with the wife) Saturday a big lunch (like bWWs) and Sunday pancakes with the tax breaks. I'm about 5-6 lbs away from my goal of a six pack. Will post pics when I get back to my home computer but does anyone have any thoughts on how I can stimulate my metabolism to try to burn off this last bit of fat and get those abs? Just more ab work? Pound the green tea? Just chill and let thermodynamics do its thing? Maybe I'm just being impatient but wifey and I are going to the Caribbean for vacation in mid April and I want to be cut. Thanks y'all.",2.4438301323090066,4.537596152112677,3.4302432778489127,89.62986342296203,77.61971830985915,6.443875373452838,25.123772940674357,7.463857097105799,1.16975117370892,1394,51,288,19,33,446,237,355,0.061,0.894,0.045,-0.364,1,0,0,0,0,0,67,0,1,0,5,15,10,5,1,17,0,17,17,3,2,0,36,35,23,0,2,8,2,1,1,1,2,2,0,1,1,8,18,16,2,2,3,1,6,0,7,0,6,5,6,15,3,40,24,8,54,0,1,3,0,7,18,0,5,26,137,23,4,0.0,0.0,0.0,0.0,0.0,0.12926903084339314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08995949135231743,0.13871413777203326,0.0,0.0,0.0,0.09249793548019997,0.0,0.0,0.23552641632590265,0.0,0.0,0.1242877079467105,0.1017203056529589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1444228129168584,0.0,0.0,0.0,0.13507950981037564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25594193037479984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1157649814093584,0.0,0.0,0.0,0.0,0.13536231807850665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20734302025939846,0.0,0.07518157936265461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11850289819012133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13269434469410998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11758249592249755,0.0,0.0,0.0,0.3234939462888617,0.0,0.0,0.0,0.13527211201673922,0.0,0.06462859887680615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13289976928468636,0.1440989959501915,0.0,0.0,0.0,0.0,0.0,0.0,0.10558998073395078,0.0,0.0,0.0,0.0,0.0,0.0,0.12414210528955452,0.0,0.0,0.0,0.0,0.0,0.08964089057815898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25338817967601024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09363320614511686,0.0,0.0,0.0,0.0,0.0,0.15143662058187182,0.0,0.0,0.0,0.0,0.09946313406457254,0.0,0.0,0.1217918187925801,0.0,0.0,0.08788540445356327,0.0,0.0,0.105020862120928,0.0,0.0,0.0,0.0,0.14697538960369946,0.1796279696451503,0.0,0.1292248825232843,0.0,0.0,0.0,0.1456951091841059,0.0,0.07802612226456958,0.0,0.42444964082568654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09630629210791596,0.0,0.0,0.09397267519477308,0.0,0.0,0.0 fitness,Zyvoxx,2018/02/27,"Does working out one muscle decrease growth/recovery in others? I’ll put an example to show what I mean Say you work out every body part twice a week, but chest three times a week because it is a lagging body part. You figure that your back is very well developed so you could reduce its frequency to once per week for a bit. Arms are also doing well, so reduce the sets a bit. My question is, would reducing the training frequency of other body parts (here back and arms) allow your body to kind of focus on building muscle and recovering the chest? Even if chest is only for example worked twice a week? I’m wondering about the concept here. Granted sleep and calorie intake is abundant, of course. I guess what I’m asking is there a limit to how much muscle your body can build as a whole, so it would make sense to work out body parts you don’t need as much less to make your body spend most of that muscle building on the areas you want it in? Or, on the other hand, is the case that each muscle in your body has, individually, a limit to how much it can grow, so it would make sense to always hit each muscle frequently because cutting down on one part would NOT mean other parts could grow faster? Thanks!",6.6430058177117015,6.201309092436979,6.5726890756302545,80.54765029088558,65.21848739495798,9.171816418875242,28.811893988364574,8.384062270229773,1.8597436328377488,956,25,188,11,13,303,123,238,0.018000000000000002,0.89,0.091,0.9551,0,0,0,0,0,0,24,0,10,0,6,16,5,1,0,17,0,19,15,15,6,0,35,33,15,0,9,4,0,1,0,0,4,0,1,0,0,15,8,0,2,5,1,1,3,2,1,2,5,0,2,13,4,28,26,16,25,0,0,0,0,13,12,0,6,9,133,28,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05725221581235775,0.05957040322303335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06692899522858554,0.0,0.0,0.11009988715849132,0.0,0.08728381925908704,0.0,0.0,0.0,0.0,0.0,0.15632016934266335,0.6361819073166471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11432101118541718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06265077217502664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04728593931411087,0.0,0.060319473405723766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07886682366261656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07455220644642357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14336494644591707,0.0,0.0,0.1559696767712817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15788540137778842,0.0530846714563391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07624330233327238,0.09702538617130944,0.054449055496875225,0.0,0.0,0.0,0.4651639255740713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07196988378333988,0.08019959168472802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05693295050515953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07164385214721132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06591243223176665,0.0,0.0,0.0,0.0,0.0,0.0,0.04174595790009809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05907102078786965,0.04222690445923697,0.0,0.22970761471562134,0.0,0.1287398799205605,0.0,0.0,0.07993007782661099,0.0,0.0,0.07763863184012754,0.20847974896791535,0.0,0.0,0.20342803471757184,0.0,0.0,0.0 fitness,Mozeyy,2018/02/27,"Starting my first cut soon and have some questions In preparation for my first cut, which I'm beginning in a few weeks, I have some questions where if I could get concrete/decent answers it would help me out! 1) I know on a cut volume should be reduced, and weight should be maintained for as long as possible until you have to drop it. I'm currently running a 4-day split where I hit every compound lift twice a week, once heavy (3-5 reps) and once lighter (8-12 reps). It looks something like this Day 1: Bench/MP. Day 2: DL/Squat, then day 3 and 4 and vice versas. Would it be more beneficial to do 1 compound lift a day and focus on going heavy? Or continue to do 2 a day for as long as I can? Alternatively, would it be better to go gym 3 days a week and just focus on B/S/D? 2) Secondly, regarding refeed days. Should these be implemented from the start? Or only when you start struggling? And is 1 a week a good amount, most likely on Squat days? 3) Regarding calories. Is it more beneficial to gradually lower them over time? Or straight away go 500 below maintenance and just stay there? 4) Regarding cardio, I understand a mix of SS/HITT is probably the most beneficial, but is it best to start implementing cardio when weight loss stalls? Or from the start? I appreciate these are some basic/noob questions, but would rather get them cleared up so I know completely what I'm doing. Thanks! ",3.3275298614429047,5.204360838827842,4.426676222328396,84.46651218346872,74.31135531135531,7.8247491638795985,25.788979136805224,8.587818076936951,1.7682359929925149,1091,38,220,21,23,356,149,273,0.048,0.831,0.12,0.9635,2,0,1,0,0,0,50,0,2,2,5,10,11,3,1,13,0,25,4,0,0,1,41,45,25,0,10,10,0,2,2,0,7,2,0,0,0,12,10,2,0,7,1,0,4,0,5,0,4,0,3,15,6,28,31,10,50,0,1,1,0,8,14,0,13,32,133,27,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08810771339786158,0.0,0.0,0.0,0.0,0.0,0.0,0.09841444363143544,0.08293920416325462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09832466687402996,0.0,0.0,0.07487426827898842,0.0,0.0,0.5443126746925052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0790121848537949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1595353916219219,0.0,0.0,0.0,0.0,0.09799048624553648,0.0,0.15988895016368376,0.07865671158633868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06285755605692578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10307610120024392,0.0,0.0,0.0,0.0,0.0,0.0,0.09163059100879822,0.0,0.0,0.16598152608876315,0.07875007606765982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1997414618426908,0.0,0.07132255298544116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10572083907575952,0.0,0.0,0.10110876933357414,0.0,0.0,0.0,0.31515916530488003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07219504610058074,0.0,0.0,0.3318834914509015,0.09995509213134504,0.0,0.0,0.0,0.09803734442464168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08633837441898815,0.0,0.0,0.0,0.0,0.0,0.0,0.05468282722422271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09762642178530008,0.0,0.0,0.0,0.0,0.0,0.0,0.3008928873459418,0.22839318667467395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2664693933157544,0.0,0.0,0.0 fitness,DANKISLYF,2018/02/27,"Carb backloading and morning workouts? I wake up at 4.30am to train at 5am before work. Usually my post workout meal / Breakfast would contain most of my carbs to replenish glycogen, but i'm wondering if it should be only fats and protein? Then getting all my carbs in before sleep so my muscles glycogen is fully replenished for the workout ? If thats so fully replenished glycogen will lead to a better workout and better gains ? Currently cutting if that makes a difference.. ",6.986862745098037,8.742948411764708,6.871470588235294,71.02995098039219,64.88235294117646,9.431372549019608,40.049019607843135,9.725611199111238,4.5174313725490185,385,22,56,8,6,122,62,85,0.02,0.847,0.133,0.9003,1,0,0,0,0,0,10,0,0,0,5,2,3,1,0,3,0,5,5,3,2,1,15,9,10,0,5,4,0,0,0,0,3,1,0,0,0,3,3,3,1,1,4,0,1,0,1,0,0,0,0,5,2,9,5,2,9,0,0,0,0,0,4,0,5,3,37,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4588558684277642,0.0,0.0,0.4769163967686584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2816969541338868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14086604184747753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1799743635289042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20505920765290075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2582227499911159,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2698160954390079,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29694985616045755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2923928832761017,0.19628757443501385,0.0,0.0,0.19153129119000986,0.0,0.0,0.0 fitness,noqturn,2018/02/27,"Lifting and triathlon training: compatible or not? Hi fittit I’ve been lifting for a few months, and I’ve loved the difference it’s made in my life. I feel better, I am stronger, and my girlfriends pretty happy with my progress. However, I’ve always wanted to do an Ironman. While that goal is still several years off, I wanted to start training for a triathlon, but I don’t want to stop lifting. I’d at least like to keep my current weights, maybe progress. I realize that overtraining is bad, but can I do heavier cardio days and lighter lifting days without losing my strength gains assuming I eat enough to maintain? Thanks in advance, and hopefully this discussion can help others in the future",6.1831782945736435,7.6599017364341115,5.7333333333333325,79.4866666666667,66.51937984496124,8.524031007751939,37.58914728682171,8.841846274778883,3.4543240310077516,560,30,96,9,9,172,86,129,0.075,0.664,0.261,0.9724,2,0,0,0,0,0,17,0,0,0,8,1,9,0,0,5,0,9,5,0,1,0,21,19,9,0,4,5,0,2,1,1,0,2,0,0,0,5,6,2,2,3,0,0,1,3,2,0,0,2,2,12,7,14,17,3,16,0,1,0,1,5,5,0,3,11,59,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1602637136777508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1608180574941672,0.0,0.0,0.0,0.0,0.0,0.17034445318003813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2484300153344201,0.0,0.0,0.0,0.0,0.20123239183867248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19708413568676286,0.0,0.0,0.0,0.1990135994869452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09738743687063177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20503278661962573,0.0,0.0,0.0,0.0,0.0,0.0,0.12909981621808758,0.0,0.0,0.19130132713722428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1711971611430121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13604339221485476,0.09409761690764304,0.0,0.0,0.0,0.0,0.2154769714360449,0.0,0.0,0.17383453499165313,0.1822485592171764,0.0,0.0,0.19349872648643388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15373636020375564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1959496579994513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.217590082241992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13632759668010588,0.0,0.1538154890170826,0.1610273330985104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17732582953058806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3408122235004216,0.0,0.0,0.23454235476846064,0.0,0.0,0.0,0.0,0.0,0.18566541780634171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12403202062284875 fitness,I_Am_A_Fish_,2018/02/27,"How to do a split? Hi, I'm a 23 years old male. Is it still possible for my leg muscle to learn how to do a split? If so, what is the appropriate workout routines in order to achieved it? Thanks in advance!",-0.2238636363636317,1.8173825227272749,2.323818181818183,94.07572727272728,87.4090909090909,5.3381818181818215,22.43636363636364,6.742157984588678,0.4947690909090907,157,6,37,2,5,54,33,44,0.0,0.913,0.087,0.5764,0,0,0,0,0,0,7,0,0,0,2,4,1,0,0,4,0,4,1,1,2,0,4,6,4,0,1,1,0,0,0,0,0,0,0,0,1,3,0,0,0,1,1,0,1,0,0,0,0,0,0,1,1,7,6,0,7,0,0,0,0,2,2,0,1,3,24,4,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5076825549903146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5454288242495309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38637535926325184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4454319362071916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3115610582168223 fitness,96mrp,2018/02/27,"A question regarding the ""how"" rather than the ""what"" I've been in the fitness game for a few years now and wanted to increase my organisation or ""how"" I train. What are the common ways in which you guys plan your workouts - weekly, daily, or do you just walk in and string some exercises together? Also, can anyone recommend a way of tracking these exercises... e.g. the weight you lifted and the reps - what is really important to track? and what data do you note down outside a typical fitness app? Cheers :D",6.395780141843972,7.2687371595744725,6.964680851063832,73.03333333333335,65.70212765957447,10.09645390070922,31.624113475177303,10.125756701596842,3.231700709219858,399,15,70,9,6,131,68,94,0.0,0.812,0.188,0.9499,0,0,0,0,0,0,21,0,5,0,1,6,1,0,0,10,0,6,3,0,2,0,13,7,9,0,2,4,0,1,0,0,0,2,0,0,1,6,4,1,0,1,4,0,2,0,0,0,0,1,1,7,1,9,6,3,14,0,0,0,0,8,6,0,4,4,52,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26389392862913835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2307375942230219,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32674327464836445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3696657853994783,0.0,0.0,0.0,0.21140088088920425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1946374223858432,0.5238634786240827,0.2646991213493324,0.4018405112079205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2125035822311916 fitness,Francorider,2018/02/27,"Advice on lifting routine So, long story short, I've had a SEVERE case of Fuckarounditis the last 2 years. I managed to lose like 40kg of fat and change my lifestyle, but I still fucked around heavily in the gym, never gaining any muscle. Decided 2 weeks ago I've had enough, and now I'm getting into lifting with serious motivation. I've decided to start with Ivysaur's Beginner 4-4-8 program: https://www.reddit.com/r/Fitness/comments/4uijsl/a_detailed_look_at_why_stronglifts_starting/ First week was good, but then I started having doubts about how optimal this was for my muscle growth, since I'm probably (hopefully) still gonna be getting those noob gains. Then I started tacking on a bunch of isolation exercises to the end of my workout so I could feel like I'm working all the muscles I care about mostly. So, yesterday's workout was like 2 and a half hours, and I didn't even do 4/5 sets of most of the isolations - I was still trying to gradually work them in. Granted, I was maybe resting a bit too much, but my total time would probably look largely the same if I do 4/5 sets of all the exercises. It looked like: (Ivysaur's Exercises) Bench Press, Deadlift, Military Press, Bent-over Row (My tacked-on exercises) Barbell Curl, Dumbell Flyes, Barbell Triceps Extension, Dumbell Lateral Raise, Plank, Barbell Shrugs, Barbell Wrist Curls, Barbell Forearm Curls I feel like this is too much, but at the same time I want to grow as fast as possible. I really want some advice from more experienced lifters as to what they feel would be most optimal. Should I focus all my strength into pushing only the 4 compounds to my limits, or can I continue doing this as long as my body can recover between sessions?",7.805592319561121,8.779509384364822,7.354575690039438,71.11291273787077,62.64820846905538,10.111366363792216,37.33053317332419,10.064110947511567,3.9196293159609112,1379,65,227,28,19,433,178,307,0.077,0.769,0.154,0.976,0,2,0,0,0,0,59,0,0,2,9,15,13,1,1,13,0,21,10,5,2,5,42,40,21,0,8,6,0,5,5,0,4,5,0,0,0,6,9,1,1,6,7,0,3,2,4,0,2,8,8,25,9,34,25,17,41,0,1,2,1,2,9,1,8,32,141,31,6,0.0,0.0,0.0,0.0,0.0,0.2334206501828817,0.1058717628011034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08121977408115019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10632231261298672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13039189151628394,0.13266516181545476,0.0,0.0,0.0,0.0,0.12177176023284447,0.0,0.12634620444731448,0.0,0.0,0.0,0.0,0.09535898631125952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10578380154210824,0.12340809734705913,0.0,0.07888557305456258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18116950279822264,0.17064852040734468,0.0,0.0,0.0,0.10159119798774356,0.0,0.0,0.0,0.11041556774833383,0.12479952928159717,0.0,0.0,0.10017626156294901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11862572639675716,0.1176192406716266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09735532011588474,0.0,0.0,0.0,0.0,0.0,0.2917491040160406,0.0,0.0,0.21139211691851706,0.20059033893367556,0.13361701479487711,0.0,0.0,0.0,0.0,0.0,0.0,0.11998833113078895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17559667200999193,0.0,0.09211549711270536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.090835563540744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1346448156084261,0.0,0.0,0.2575418757991195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07651300483062831,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.134927352303056,0.0,0.0987977183879288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25360974373953865,0.0,0.28614240772049554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13928680954332456,0.0,0.0,0.0,0.0,0.08108840375773745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1408915041090501,0.0,0.19160681890516013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17389994474211068,0.0,0.0,0.16968614060364312,0.0,0.0,0.07691210909524318 fitness,podnipodni,2018/02/27,Running faster and longer I want to start/continue running for weightloss but also general health. My goal is to run 10k in an hour eventually. I can currently run about 20 minutes at 7.5km/h. What would be the best way to improve? Should I focus on upping my speed first or upping the time/distance?,4.101578947368424,6.3610879298245635,4.589333333333332,82.46400000000001,73.21052631578947,7.3670175438596495,28.94385964912281,8.238735603445708,2.197571228070176,240,10,43,4,5,76,48,57,0.0,0.8109999999999999,0.189,0.9034,1,0,0,0,0,0,9,0,0,0,3,2,1,0,0,3,0,5,1,0,0,0,7,6,4,0,3,2,0,0,0,0,2,1,0,0,0,1,1,0,0,0,0,0,4,0,0,0,1,0,0,5,1,10,3,1,15,0,0,0,0,0,5,0,1,5,30,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3047137718273996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3998730132014828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3241084103419121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4050226794108179,0.0,0.0,0.0,0.0,0.0,0.0,0.3752429922551245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2696987288884293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22218473311108106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22474447753325213,0.30244806563643856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2706765269897497,0.0,0.0,0.0 fitness,Maladd,2018/02/27,"Lean bulk with high body fat % I'm a 44m, 5'11 181 lbs. I have very little muscle mass, but have a beer belly. I've dropped from 199 lbs to 181 by eating cleaner and doing SL for about 3 months without any tracking of calories or macros. I hated Stronglifts and was constantly de-loading. I made some strength gains, but no muscle gains. I've recently started tracking calories and macros and see that now that I'm eating clean, I'm not eating nearly enough. I feel that I'd be happier bulking, fat be damned. I'm looking at running metallic ppl. I'll be running it at 2800 calories with 200 grams of protein. I know most of the time it's recommended to cut first, but I don't want to go from tiny arms and legs, to just tiny overall. I know when I do finally cut that it will suck. Has anyone else done this and how did it go.",2.594840336134453,4.175204988235296,3.5833613445378165,90.99941176470593,75.58823529411767,6.033613445378151,26.26050420168067,6.5431188927421005,0.9009915966386552,648,24,138,5,14,208,109,170,0.126,0.746,0.128,0.1071,0,0,1,0,0,0,21,0,0,0,4,5,6,5,0,3,0,13,9,5,2,0,23,29,12,0,1,7,0,1,0,0,1,2,0,1,0,9,8,6,0,3,1,0,4,4,5,0,1,4,3,8,1,18,21,3,20,0,0,2,0,0,6,2,3,9,71,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12201926673749793,0.0,0.0,0.0,0.0,0.12546236191825288,0.18384831458095655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.199307446363486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19390122065940466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18362026095582706,0.0,0.0,0.0,0.5508082765099532,0.14989161792096514,0.0,0.0,0.1854002392657809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09072573001967467,0.0,0.0,0.1965579444076085,0.0,0.1526239591981994,0.0,0.0,0.0,0.0,0.0,0.0,0.20394960105033547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17715101383727935,0.0,0.0,0.0,0.0,0.0,0.1895787554386094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19722122475717507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17983705001074474,0.0,0.0,0.1506768908693242,0.0,0.0,0.0,0.0,0.1697819976715953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1432201519851224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17716651483910942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14298331558125424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12700222049236634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.104627688016596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1480494075284008,0.10583308200138997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17296512888273724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TehJimmyy,2018/02/27,"Stronglifts 5x5 and Schedule I am doing Stronglifts about 9 months.Due to my schedule i can only go the gym Monday,Thursday,Saturday.Is the rest day gap between mon,thurs a lot ? ",4.046372549019608,6.318515205882356,3.753529411764706,88.33754901960786,73.41176470588233,5.7098039215686285,31.92156862745098,6.42735559955562,1.7587568627450991,143,7,26,1,3,43,30,34,0.0,1.0,0.0,0.0,0,0,0,0,0,0,6,0,0,0,0,1,0,0,0,3,0,3,0,0,0,0,2,4,1,0,0,0,0,0,0,0,0,0,0,0,0,0,1,0,0,0,1,0,1,0,0,0,0,0,0,3,0,3,4,2,4,0,0,0,0,0,0,0,1,3,15,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4515194142707805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3978942718928599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.595216900141913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5324727304913127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Erostrophe,2018/02/27,"30yo Advice for lifting again. I am FINALLY ready to get back in to lifting. I did SS and SL for about 2 years solid about 5 years ago. Built up some good strength. Moved on to Madcow 5x5 and 5/3/1. So i do not consider myself a beginner to powerlifting. Stopped lifting for many years. Now I am intrigued by Dorian Yates routine. It seems so intense and sounds like fun. Any advice if I should just start with that sort of routine or go back to SL for a few months?",1.6548387096774206,4.031378408602155,2.755279569892476,91.87291935483871,82.11827956989248,5.870537634408603,23.27849462365592,7.1686216300943375,0.8610352688172047,364,13,76,5,10,116,68,93,0.02,0.795,0.185,0.9305,1,0,0,0,0,0,12,0,0,0,1,9,4,0,0,2,0,5,0,0,0,0,13,9,7,0,2,4,0,0,1,0,1,0,1,0,0,2,4,0,1,1,0,0,2,1,0,0,0,1,1,6,4,17,7,2,18,0,0,0,0,0,3,0,5,14,47,8,0,0.0,0.0,0.0,0.0,0.0,0.4516257839417558,0.2048422786710689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1571452402014679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35537910730503874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2531415424245303,0.0,0.0,0.0,0.0,0.0,0.0,0.12073200293805215,0.0,0.1313305263299016,0.19382253723170856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11289611070170187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23428319813286874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18444927417742246,0.24560602757118616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2103704570685228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16356264858014788,0.0,0.0,0.1931968122139833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44643211563593393 fitness,tae_ka_pre,2018/02/27,"Is milk really bad for my diet especially if I workout? Someone told me that milk is bad for grown-ups especially lifters, and I shouldnt consume it. Even though I just use it for my cereal",3.4954385964912262,5.073296263157896,5.4973684210526335,78.20991228070176,73.21052631578948,9.27719298245614,28.456140350877188,9.725611199111238,2.7460245614035084,150,6,30,4,3,52,28,38,0.197,0.8029999999999999,0.0,-0.8218,0,0,0,0,0,0,4,0,0,0,0,3,2,0,0,0,0,3,3,0,1,0,5,5,3,0,2,2,0,0,0,0,1,0,0,0,0,3,1,3,0,0,1,0,0,1,2,0,0,1,0,6,0,3,3,0,0,0,0,0,0,1,0,0,1,0,20,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6321867663480389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2500444823997011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2425241263885799,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32076442651568143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3719469225246005,0.0,0.0,0.0,0.0,0.3617435731092986,0.0,0.0,0.0,0.0,0.0,0.0,0.3269662891124924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,losinator501,2018/02/27,"How to engage chest on bench? Seeing very little progress I think I'm doing something wrong, after I bench I don't feel anything anywhere in my chest and sometimes feel my arms. I've watched every form video under the sun and can't seem to figure it out. I started at 85lbs bench in September, went until end of December where I did around 95lbs. I started Metallicadpa PPL mid-January but I just can't follow the LP for bench. I'm currently struggling to do 110lbs bench. So as you can see I've made very little progress... I barely feel it in my chest when I do bench press, or even dumbbell incline press. I feel like I'm using my arms, at the top of the lift I'm often struggling to use my forearms to push it up all the way. I don't think I am engaging my chest muscles or I feel like I would've seen better progression and feel it on 'chest' day (all other lifts are going along fine with the LP) I've watched tons of form videos and try to follow them to a T, but I guess I'm still doing it wrong. Any advice?",2.9546030805687202,4.165284943127965,3.9815610189573465,90.00513773696684,73.97630331753554,6.602014218009479,24.087973933649288,6.9077264865688965,0.7200921800947873,797,23,172,7,16,258,114,211,0.091,0.8190000000000001,0.08900000000000001,-0.3338,1,0,1,0,0,0,21,0,1,1,5,10,10,0,2,7,0,12,8,8,4,2,31,39,13,0,0,5,0,8,2,0,0,0,0,0,0,6,8,0,0,10,2,0,5,4,4,0,0,4,13,23,6,27,35,5,30,0,0,5,0,2,15,0,5,11,96,29,0,0.0,0.0,0.0,0.0,0.0,0.13656027289289366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09503353284408292,0.0,0.0,0.0,0.0,0.0,0.0,0.11500081853353412,0.12440548009490394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12359588043989315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09012599441820857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12377537972685687,0.0,0.0,0.09230233379268853,0.0,0.11774384202267175,0.0,0.0,0.0,0.0,0.0,0.4239651757050849,0.19967220978381575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07942209303573179,0.0,0.0,0.0,0.1539483404256621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13654777237394414,0.2801287150093482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1322330766564023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2227223614886908,0.12722146541387547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10758495184781626,0.13821449177509465,0.0,0.19782891694305968,0.0,0.11160305155499388,0.0,0.0,0.292190213841501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17908994097864525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09487981921847853,0.0,0.0,0.0,0.0,0.2413950611265641,0.0,0.230613715507168,0.0,0.110925575183434,0.0,0.0,0.0,0.1295479333217128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09927307480645003,0.3055853237278127,0.0,0.0 fitness,Nativedavid33,2018/02/27,"I need help with my workout routine I am not the healthiest person on the planet, but I am wanting to get back into shape. I just bought a membership to LA Fitness and I am working on my workout routine. I have a clear set of goals I want to aspire. I need a minimum of 2 dead-hang pull-ups, 44 modified sit-ups and 1.5 mile run in 13:00 minutes. These are all requirements for the USMC. I would like to exceed these, but minimum is fine. I have never exercised before, aside from running several years ago. Thankfully I am within target weight as a 6'3"" male at 170 lbs. I really don't want to have to diet, but if it would be 100% necessary, I can go for it. Anyways, here is my current plan for going ahead. Cardio every day I work out, going at least a mile, preferably hitting two. Chest presses to work on my pectorals and something for abdominals. Aside from that, I don't know. My gym has pull-up bars and most machines, but no free weights. Thanks for reading at the very least, and let me know if I'm grossly over or under estimating, or have additions/revisions to my plan.",3.361110807113544,4.914222200000001,4.7646785225718205,83.42800273597813,73.51162790697674,7.84952120383037,28.461012311901502,8.4952907291091,2.1159138166894667,843,34,166,15,17,281,136,215,0.027000000000000003,0.8370000000000001,0.136,0.967,1,0,1,0,0,0,37,0,0,0,8,4,5,0,0,9,0,19,7,1,0,3,33,35,14,0,10,10,0,3,1,0,2,2,0,0,2,5,8,4,1,3,6,2,5,5,0,0,1,1,3,22,6,32,29,4,29,0,0,0,0,3,16,0,5,8,112,27,6,0.0,0.0,0.0,0.0,0.0,0.0,0.14480106488186628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12560706097487026,0.0,0.0,0.0,0.13899991865457156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10534807004445372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1376305093417251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08534430833403757,0.0,0.2785089121362852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10949092816631846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17954719687095716,0.0,0.0,0.0,0.0,0.16703776412405805,0.0,0.07980519039664608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24224582736761116,0.12598658718000674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14263204798954107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16339549783042762,0.0,0.10464702092096352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1845404645984568,0.0,0.0,0.0,0.0,0.0,0.0,0.12575580570463138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3007838466689656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15957047704860544,0.0,0.0,0.0,0.0,0.134781923968167,0.2890464740743742,0.0,0.0,0.3978357347082692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3567650596627199,0.0,0.0,0.2320801430430657,0.0,0.0,0.10519287678456804 fitness,Squatchbear,2018/02/27,"Workout/Weight loss stagnated Hello All! Like many that post here, I’ve quietly hidden and read posts over the last couple years that eventually went on to assist in my motivation to drop weight and get myself healthy. I started at 492 lb. in August of 2017, and I’m now sitting around 385. I’m 22, and 6’6” and spent the majority of the time lose this weight swimming a half mile twice a week (as well as re-working everything I ate and how much of it I ate). In mid-November I switched from swimming to cardio and weights, something that became much easier after having broken 80 lb. lost. The weight continued to drop and I continued working out at a rate of about 4 times per week until early January. Then the spring semester (I’m a double-degree 4th year student currently taking 24 credits, so about 65 hr/week on campus) began again and I slipped a fair amount. Workouts dropped in frequency, and the differentiation in those workouts blurred. These workouts that tend to be the norm for each session are stair sprints, body weight squats, lunges, stationary bike for 10ish minutes , and at least 500m row. With all of this focusing on cardio or my legs, and I’m hoping that the amazing people here might be able to give me some tips on getting into some other muscle group rotations to work more of my body and perhaps restart the fat-burning and weight loss that I’m pushing for. My end goal is to sit between 280-300. I am able to carve out 4 days a week of at least 90 minutes for all working out, so I don’t think that is too much of an issue now with my newly regained focus, especially being that the gym tends to be my “relax” time. I hope what I’ve posted has made sense, and I really hope some of you might have some tips! Thank you all! ",6.6441228070175455,6.367135517543862,6.714795321637427,78.98078947368424,65.16959064327486,9.539181286549706,32.619883040935676,8.99025400887824,2.5999216374269003,1385,50,268,20,19,443,202,342,0.05,0.845,0.106,0.9588,2,0,1,0,0,0,41,0,2,0,9,14,13,0,0,17,0,14,14,4,3,4,42,38,23,0,3,1,0,6,1,0,2,2,1,0,0,15,23,8,0,2,9,2,4,1,4,1,2,7,7,20,9,52,25,17,58,0,4,0,0,5,21,0,11,26,162,35,10,0.16304911818236842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07257414180138914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18111081350807692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09020537401249927,0.0,0.052576596255314065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07220656158366183,0.0,0.0,0.0,0.0,0.0,0.0,0.07326901697724035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08518643464610792,0.07820578567857947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24291684625451276,0.0,0.0,0.0,0.0,0.0,0.08509045894579052,0.0,0.0,0.0,0.0,0.0,0.06645339659727116,0.0,0.0,0.0,0.0,0.0,0.039828781607412364,0.0,0.0,0.0,0.0,0.0912051284484313,0.08899368662179379,0.0,0.0,0.0771405089934524,0.0,0.08265310713294115,0.0,0.0,0.0,0.0,0.0,0.17296934795300375,0.0,0.0,0.0,0.0,0.17978979380404184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05651886437454196,0.0,0.0,0.0,0.0,0.0,0.23423397641931776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08154662079467981,0.0,0.0522267201094546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06276158851798745,0.0,0.0,0.057703502529343025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06129632258000775,0.0,0.0,0.07505686084121607,0.0,0.0,0.0,0.052237645648212185,0.0,0.0,0.14261287802762113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.261576335269398,0.6949246509027946,0.07330036932892428,0.07557408303713478,0.0,0.0,0.0,0.0,0.0,0.23740339988477885,0.0,0.0,0.0,0.0,0.0,0.10499828633411984 fitness,SuperCleverPunName,2018/02/27,"What are some good accessories/alternatives to accommodate smith machines Need accessories to accommodate smith machines First off, no judging. I'm a student working an internship in another city and I'm saving as much money as I can for when I go back to school in May. That means going to the cheapest gym I can find, Planet Fitness. Shudder. This is what I have access to Smith machines A bunch of plates Dumbbells up to 75 lb Cable crossover Lat Pulldown And a bunch of isolation machines I know that smith machines are terrible for all the reasons that exist. But what are some good accessories that I can do to accommodate for the lack of stabilization? My current routine is the 5 day nsuns routine with lots of lat pulldowns, seated rows, face pulls and arm isolations My numbers are OHP 225 Bench press 320 Squat 370 Deadlift 410 ",5.847549019607843,7.972865732026143,5.809950980392159,76.11727941176474,68.15032679738562,8.498692810457516,34.97222222222222,9.075114841892004,3.410786928104576,679,34,111,13,12,213,97,153,0.086,0.862,0.052000000000000005,-0.4767,1,2,0,0,0,0,11,0,0,0,2,2,4,0,0,8,0,12,2,2,1,1,17,19,7,0,2,1,0,1,0,0,1,0,0,0,0,8,4,0,0,4,1,1,3,1,1,0,1,0,1,8,3,21,18,8,13,0,0,0,0,0,5,0,4,5,73,16,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2834585037092584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2078626310219505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17433675179220956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2470714301875411,0.22993763454321986,0.0,0.0,0.0,0.0,0.0,0.0,0.30726295581579155,0.4534702430410622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1485631159767363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2298199760693752,0.0,0.0,0.0,0.0,0.0,0.29446231245134785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19871939791728,0.2004419761114982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27793830984509266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2735825319796279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1967992440940685,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Ryz730,2018/02/27,"Are accessories necessary for strength? I’m wondering if accessories are necessary for strength improvement. And if so, why? My goal is performance and not physique, so I really don’t care about the visual benefits of doing accessories. Not sure if you’ll need this, but here’s some basic info: Male, 19, 172lbs Been training for strength since November, so I’m still pretty much a novice. In the past, I neglected leg day and have had a serious shoulder injury, so my squat and OHP are sub-optimal but progressing. Incline Bench: 165 3x5 OHP: 100 3x5 Squat: 210 5x5 Deadlift: 275 3x5 Row: 145 5x5 Running an Upper/Lower 4 day split with 4 days of cardio mixed in. Thank you for your help. ",3.5473737980769218,6.229540960937506,4.106250000000003,83.15990384615384,76.890625,8.625961538461539,27.81490384615385,9.265573868473778,2.8402612980769235,545,23,99,15,13,172,91,128,0.08,0.73,0.19,0.936,1,0,0,0,0,0,24,0,3,0,6,7,9,0,0,5,0,10,3,2,0,1,18,16,13,0,4,7,0,0,0,0,1,1,0,0,1,1,5,0,1,2,0,0,1,3,2,0,0,2,0,7,7,10,13,2,8,0,1,0,0,5,2,0,5,5,51,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27518509179642525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.522197207967277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.180910945851755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19841047798692749,0.20013037834122996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2576538854640042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2745893759300487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17290739837936356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22326735814504928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.215545663966886,0.0,0.0,0.0,0.0,0.0,0.0,0.2543813032969091,0.0,0.0,0.0,0.0,0.24849131845496106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2435463575570873,0.0,0.0,0.0,0.2926993487534288,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Makalevi,2018/02/27,"Lost 75lbs, what now? Just got done loosing 75lbs this last year. I’m 20 years old, 5,9 and went from 240lbs down to 165lbs. Just started to gym, I’ve got a program I’m going to follow and everything, that’s not the issue. The issue diet. I look deflated tire from this rapid weight loss, and don’t really have a clue what to do in terms of diet so that I can have the summer bod I never had. Should I continue to cut calories while working out to burn off the excess skin? Or do I go into a caloric surplus to fill the tire with gainz? Or just eat my maintenance calories and overtime burn and gain? Any advice from someone that knows more than me would be greatly appreciated. ",3.2108622994652407,4.849934992647062,4.068582887700536,87.91385026737969,74.07352941176471,6.7101604278074864,24.128342245989305,7.348242739294969,0.9509500000000002,533,16,109,6,11,171,93,136,0.051,0.89,0.06,0.5028,0,0,0,0,0,0,16,0,0,0,4,5,4,1,0,8,0,11,7,1,0,1,18,23,9,0,2,6,0,2,0,0,2,2,0,0,0,7,8,4,0,1,1,0,5,3,3,0,0,6,3,7,1,18,14,2,21,0,2,1,0,0,5,0,2,11,67,14,2,0.0,0.0,0.0,0.0,0.0,0.1776669297732794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12364002830573545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18605925825571407,0.0,0.0,0.0,0.1860415236588083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16340306140649102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20665862958392667,0.0,0.2908271733037484,0.20045102049460795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3795339984578896,0.0,0.0,0.0,0.0,0.09992044069535176,0.1482030043917042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15267830687904255,0.0,0.19847189766949025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14022647562442586,0.0,0.0,0.0,0.0,0.0,0.0,0.19078363083233507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11647496179395662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15405075313378666,0.0,0.0,0.0,0.12868916980421302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4179378191331769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2214009610240784,0.0,0.16854377253474254,0.0,0.0,0.0,0.0,0.0,0.13236305033794984,0.0,0.0,0.1291557349467841,0.0,0.0,0.2341650282377888 fitness,Hypnosix,2018/02/27,"Why are my ankles so sore playing basketball? Im 25, 6' 3"" and started lifting about 3 months ago. In that timespan I went from 170-190. I used to be able to play basketball for a few hours at a time but the last few weeks my ankles have gotten really tight after only a 20 minute game. It feels like they get really tight between the calf and ankle and eventually start to go numb if I push it. I'm not sure if its just the extra weight, maybe a nutrition problem? Has anybody else had problems like this? are there stretches or something I could do to prevent this?",4.039210526315788,5.0233679649122855,4.976271929824564,84.76598684210526,71.10526315789474,7.805263157894737,27.407894736842106,8.07648339933343,1.6510210526315787,444,15,90,6,8,145,87,114,0.133,0.7759999999999999,0.092,-0.7804,0,0,1,0,0,0,12,0,0,1,0,5,8,0,0,7,0,8,3,0,1,1,18,17,8,0,5,6,0,4,2,0,0,2,0,0,0,6,3,1,3,1,3,0,3,1,3,0,0,3,4,7,5,11,12,3,15,0,0,0,0,2,3,0,3,11,53,13,0,0.20353827347753087,0.0,0.0,0.0,0.0,0.0,0.18042439864114895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1625087493117593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17003011002967308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10291506671107906,0.14540778324121809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10634034715957312,0.0,0.11567549135863375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20044419971238667,0.0,0.0,0.0,0.21985626269882147,0.0,0.0,0.0,0.0,0.0,0.0,0.1659108587756696,0.0,0.0,0.0,0.0,0.0,0.19887703861161946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2044815531115538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1624623080213668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15480002876553411,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3895172785474721,0.0,0.0,0.0,0.0,0.0,0.0,0.26078365977013024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15669370690334428,0.0,0.0,0.2881308751462813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1918324139760492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.118684804076185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1757917176446107,0.0,0.0,0.0,0.0,0.1632661257442799,0.2478547835655048,0.0,0.18868201867637388,0.1836616334602204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RckHrrisonPwnShp69,2018/02/27,"Am I making bad progress? Lately I've been having a bit of anxiety in the gym, that I haven't progressed enough. I've been going to the gym for about 10 months. My current numbers are around B: 175 OHP: 110 S: 190 D: 250. When I first started going to the gym I was barely able to squat down at all. My squat is a little low because of a hip issue that I've sorted out. I started at around 170-175lbs, and now im up to 190, while being 6'4. Is this bad progress? I've recently started running sl 5x5 instead of just a normal bodybuilding split that I used for the first ~4-5 months. Thanks.",1.5270087976539592,3.1971958064516173,3.0805571847507345,93.05447214076248,78.83870967741936,5.476832844574782,22.56304985337244,6.11248444174946,0.2788322580645164,456,14,101,3,11,150,81,124,0.112,0.794,0.094,-0.3109,1,0,0,0,0,0,20,0,0,0,5,7,4,0,0,8,0,10,1,1,2,1,10,18,3,0,1,1,0,0,0,0,0,0,0,0,0,4,4,0,0,0,3,0,3,1,3,0,2,3,0,8,1,18,14,3,26,0,1,0,0,0,10,0,1,13,58,12,0,0.1828013916641639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13984256427367356,0.0,0.0,0.0,0.0,0.0,0.3254639894534779,0.0,0.0,0.0,0.0,0.30526305284069205,0.11143403165729973,0.0,0.0,0.0,0.0,0.0,0.1995717745519171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1888827034812403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3109815407308072,0.0,0.0,0.0,0.0,0.0,0.0,0.2077804870849368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1974568718736,0.1907971596048158,0.0,0.0,0.0,0.0,0.0,0.0,0.2062079320653488,0.0,0.0,0.0,0.0,0.0,0.1832150180962034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12202134841189885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2918206535986598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.179106551420428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1804943209441511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3881632976804837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16829896130283364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15788170981029795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Elijahmikaelson7376,2018/02/27,"Little to no progress after a year and a half of lifting(18/6'2"" 175 lbs) B: 145 S: 185 D: Don't deadlift I've been lifting for a year and a half now, and for the first ~year, I was cutting since I was very overweight. I went down to 170 from 240 and I've been hesitant to bulk because I still have some fat around my stomach and lower back. I'm currently doing a lean bulk of ~1.5 lbs per month, but I'm not really seeing massive gains in strength. I've done a few programs, starting with 5x5 SL which got my bench to around 5x5 120, and then I did nSuns for a few months but quickly stalled on my bench, and I am now doing Wendler's 531, but with two bench days. My squat is progressing fine, since I just recently started doing legs. It's mainly my bench that I'm concerned about.",6.488333333333332,4.950866197530863,6.3655246913580275,85.49236111111111,66.03703703703704,9.334567901234571,33.21296296296296,7.6454224807358475,2.0441333333333334,612,21,136,5,8,193,104,162,0.078,0.8320000000000001,0.09,0.7101,2,0,0,0,0,0,24,0,0,0,5,9,3,1,0,8,0,13,4,3,0,0,17,21,11,0,0,5,0,0,0,0,0,2,0,0,0,3,11,2,0,0,0,0,1,3,1,0,4,8,1,12,2,19,13,4,25,0,0,1,0,0,6,0,1,18,82,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36238818959641933,0.0,0.0,0.0,0.15650999147273226,0.0,0.12407632887290973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13126670918305267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2082924805104352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17313134662391166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1627898388265653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2040009367126895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32492798518829225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13039318191883806,0.0,0.2009715738728006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16219533355957078,0.0,0.0,0.0,0.0,0.3367414178920449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2881338627772898,0.0,0.1625476135600991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19882937956150085,0.0,0.0,0.0,0.0,0.16794213324644708,0.0,0.0,0.0,0.0,0.0,0.18868397512151167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3932200018239124 fitness,tdifen,2018/02/27,"Sources for 'Foam rolling your lower back being bad' Hi, I recently found out that foam rolling your lower back is bad for your spine. I'll be honest, this has made me pretty sad because it feels so effing awesome and I believe it has helped. I showed my physio my back rolling about a year ago and all he told me was to arch my back in more when I rolled. he didn't mention anything about to me about it being bad (he may have been wrong). I've done some digging and actually haven't been able to find a credible source that explains this (it's all random click baity blog posts, couldn't find a decent study / research). I've found some people mentioning it here in /r/fitness but nothing with sources. Can anyone point to a credible source on this?",3.6084909909909935,5.359360074324325,3.5713513513513497,91.4247747747748,73.25675675675676,6.284684684684683,25.84684684684685,6.816661863887847,0.8980117117117112,593,20,122,5,12,180,92,148,0.084,0.866,0.05,-0.4431,3,0,0,0,0,0,17,0,3,0,0,10,6,0,0,4,0,16,2,2,1,2,20,22,6,0,1,1,0,1,0,0,1,0,0,0,0,10,5,0,0,6,2,0,0,3,5,0,0,9,2,13,1,14,8,5,14,0,1,1,0,12,5,0,4,8,73,23,1,0.15846521006845632,0.0,0.1546391861454474,0.0,0.0,0.0,0.1404698474820305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1108025593795198,0.0,0.13040336577539427,0.0,0.0,0.0,0.0,0.4873998602759094,0.3969354939327436,0.09659892123682742,0.0,0.0,0.1785360267581755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1621649278458305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08012477155742735,0.0,0.0,0.0,0.28966866232646665,0.0,0.0,0.34749784722355176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10621589000561836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14994361329525974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15205164289103346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10985982403075496,0.0,0.0,0.0,0.14980084399711294,0.0,0.1517658674156544,0.16121608791099304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1564652775572134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15142029909779825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17325683092442598,0.0,0.1020463997980914 fitness,DanMetzger,2018/02/27,"How fast can I gain back lost muscle? I've heard of ""Muscle memory"" and various theories on how regaining lost muscle is quicker and easier than initially creating it. At my peak (Several years ago) I was about 157 LB's and very very lean. I didn't weigh much but I actually looked decently ripped. Over the last 3 years I've been on and off with the gym, never consistently got back into it, I've gained and lost the same weight numerous times so my body is quite used to gaining that same amount of muscle back. When I first started lifting and got to 157 LB's, I started at about 135 LB's (Super skinny) and it took me a little over 1 1/2 years of a half assed gym routine to get there. Now I'm at the leanest I've ever been since initially working out, at about 143 LB's. How long do you think it will take to gain back the lost muscle? Is it twice as fast? 3 times as fast? 4 times? Etc etc. I know there's obviously no clean cut answer, but a general idea?",2.5636746231155776,4.0101086683417115,4.203338567839197,87.07927920854273,75.3819095477387,7.990075376884422,22.990263819095482,8.660442795831766,1.336911809045226,751,21,164,15,16,252,115,199,0.07200000000000001,0.789,0.139,0.9473,0,0,0,0,0,0,25,0,1,0,12,16,6,1,0,8,0,10,5,3,4,3,26,27,16,0,0,2,0,1,0,0,1,0,1,1,0,6,10,3,0,4,2,0,1,3,5,0,3,12,3,11,1,25,14,7,36,0,4,1,1,2,12,1,0,23,93,17,1,0.0,0.0,0.11985084085442688,0.0,0.0,0.0,0.1088691020371753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37775213736222624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1364210499224311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2739449328022614,0.0,0.11109423430217308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10446735000138543,0.0,0.0,0.0,0.0,0.06416636659330302,0.0,0.0,0.0,0.1964545808831033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1386444782137116,0.0,0.0,0.0,0.0,0.0,0.0,0.0674965412463654,0.10011155004068427,0.0,0.0,0.0,0.0,0.0,0.0,0.12309404201926095,0.0,0.10868842332346933,0.1031346295710035,0.0,0.5362733204164637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09028399781327233,0.0,0.09472338222240057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13063008770182394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13874728536525516,0.0,0.10159478410142644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17385979879999974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09234245620983593,0.0,0.0,0.0,0.0,0.0,0.0,0.07869562647055538,0.0,0.0,0.21484524503138,0.0,0.0,0.0,0.13645325583237758,0.0,0.0,0.0,0.0,0.0,0.10607371613639734,0.0,0.20267236356622645,0.0,0.0,0.0,0.1495569774687935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08941161612636657,0.0,0.0,0.0,0.0,0.0,0.23726871164075256 fitness,follow-jono,2018/02/27,"Macro targets too low within calorie range?? Hi, I'm Male, 6'2, around 202lb (92kg). Looking to do a cut which I have figured will be good for me at around 2100 calories. But when I am putting my macros in to myfitnesspal I am already at 2100 calories with only 189 Protein, 110 Carbs and 39 fat. How is this even possible? Macro % calculators are telling me I could get 263P, 158C and 47F in 2100 calories. Can anyone explain this? All the meals/food I have put in are healthy and good fitness foods. I don't understand this.",2.9950377562028017,4.962045893203887,3.422847896440132,90.90626752966558,75.50485436893204,6.131175836030206,28.92017259978425,6.937597516519254,1.3580256742179078,409,18,85,4,9,127,77,103,0.042,0.8440000000000001,0.115,0.8105,0,0,0,0,0,0,19,0,0,0,0,6,4,1,0,2,0,13,2,1,1,1,13,18,6,0,1,1,0,0,0,0,1,1,1,0,1,4,6,2,0,3,0,0,2,1,2,0,0,0,2,9,2,12,15,1,13,0,1,1,0,4,10,0,0,1,49,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2284650015062744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14476161432123624,0.0,0.0,0.3686048133466896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16529823555539358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13674270817154902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5006879229558016,0.0,0.0,0.0,0.10816569463656253,0.0,0.0,0.3472973008928863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1738547691088443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1574571937033262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2333975150921482,0.0,0.0,0.0,0.0,0.0,0.4162487605438652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18095512603968128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21552765236472185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,robatusf,2018/02/27,"How do you work more deadlifting into a stronglifts 5x5 program? I recently started lifting regularly and have been doing Stronglifts for about 3 weeks. I get why the program specifies only 1x5 deadlifts on a day where you’ve already done 5x5 squats, but I can also see why one of the main criticisms of the program is that it includes too little deadlifting. So, I’m curious: How do (or would) you work in more deadlifting? Maybe put it into a separate “C” workout day along with some arm exercises that aren’t part of the regular SL rotation, and then alternate through workouts A-B-C (e.g. A on Mondays, B on Wednesdays, C on Fridays) rather than the usual SL A-B rotation?",11.14842519685039,7.850091559055119,10.76166929133858,63.14691338582678,58.60629921259842,14.56944881889764,49.022047244094495,12.688352899677879,6.174163464566928,536,30,93,14,5,177,86,127,0.021,0.945,0.034,0.3731,1,0,0,0,0,0,20,0,2,0,2,8,0,0,0,9,0,10,2,1,2,0,13,14,9,0,2,3,0,0,0,0,1,1,0,0,0,4,6,0,0,0,3,0,1,1,0,0,1,2,1,5,0,16,11,5,19,0,0,1,0,2,9,0,2,9,62,9,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24722143450026798,0.17915581047555618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2889601819821072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2292593203881832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11704584078727935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22453578734428148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22506711656221956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15180776367849122,0.17038405463890632,0.0,0.0,0.0,0.242601440275394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2252108966628457,0.0,0.0,0.0,0.0,0.0,0.0,0.2212014871132784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17852200833596085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15856879086385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2467361553581184,0.0,0.0,0.0,0.1797024503892698,0.0,0.0,0.0,0.4043024286249266,0.0,0.0,0.0,0.0,0.3261913784830787,0.0,0.0,0.1591436851663719,0.0,0.0,0.0 fitness,Captain_Save_A_Hoe_,2018/02/28,"How do people usually injure themselves? Back injuries and hamstring injuries are caused mostly by what? People with grotesque technique aside. Even professionals get injured, the most recent one being Brett Gibbs. How do you prevent injuries from happening?",8.314615384615383,12.669752769230776,5.605846153846155,68.76415384615385,72.58974358974359,6.196923076923077,38.56923076923077,7.554174236665415,4.063775384615385,214,12,22,3,5,60,34,39,0.078,0.895,0.027000000000000003,-0.4836,0,0,0,0,0,0,6,0,1,0,0,4,0,0,0,1,0,4,2,0,3,0,8,6,3,0,0,0,0,0,0,0,0,2,0,0,0,1,2,0,1,0,0,0,0,0,0,0,1,0,0,1,0,3,5,2,3,0,0,0,0,1,0,0,2,3,18,2,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2769738825475022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3700277162437327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2379106925492389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18819120715943466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3185263342960926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2440828833444061,0.0,0.0,0.0,0.0,0.0,0.0,0.4994388300490461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3556570195515582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3967127290845908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,yeahyouknowitbro,2018/02/28,"Muscle gain I have heard that cutting while putting on muscle is hard, nigh impossible. I am curious what the best way moving forward is if I am trying to increase strength while gaining more core definition. Do I keep my diet the same as if I am bulking but run on top of my workout plan? 5'7/165 ",3.534827586206898,5.573479379310349,4.599517241379309,82.74720689655173,74.17241379310343,6.708965517241379,32.289655172413795,7.554174236665415,2.2681406896551723,236,12,44,3,5,77,45,58,0.04,0.7240000000000001,0.235,0.8705,0,0,0,0,0,0,5,0,0,0,6,0,3,1,0,2,0,7,1,0,0,0,5,9,6,0,2,3,0,1,0,0,0,0,1,0,0,2,0,1,1,0,1,0,5,0,1,0,0,1,2,7,2,5,8,4,11,0,0,0,0,1,4,0,2,3,31,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4311329608673534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36801634549561457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3651579927963132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4366393958390619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4129901713799695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2789215704731016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32609184851576745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,thisisnotjonah,2018/02/28,"Looking for feedback on my Juggernaut variation for powerlifting. Stats: 22/M/180CM/93kg S/B/D: 200/130/220kg Program: [here](https://docs.google.com/spreadsheets/d/1zLPqZJs5tqmkpIMOrN9D9jFIREMN37LG1teqnrMT27k/edit?usp=sharing) A longer overview is available in the google doc, but basically I really like Chad Wesley Smith's Juggernaut 2.0 program, but it's not very specific to powerlifting which is what I'm training in, so I basically took the core concepts and combined it with concepts from other strength programs I've done and my own experience powerlifting to add specificity and volume. I've had good results after one cycle, raising my squat from 187.5kg to 200kg (~413lbs->441lbs), my bench 120->130kg (~264lbs->286lbs), and my deadlift 205->220kg (452->484lbs), however I would like get more feedback on what you guys think. ",12.428797709923662,14.439771374045803,8.811517175572519,61.05406965648857,52.81679389312978,11.130152671755726,46.90935114503817,10.9516,5.767327480916031,714,40,91,15,8,200,93,131,0.0,0.87,0.13,0.9479,4,0,0,0,0,0,60,0,1,0,1,1,4,0,0,3,0,5,0,0,1,0,12,10,7,0,1,3,0,0,2,0,1,0,0,0,1,6,6,0,0,1,0,0,1,1,0,0,1,3,1,9,4,13,6,2,6,0,0,1,0,2,4,0,0,3,47,15,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33519310140218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3204026688701106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.171129175089957,0.0,0.0,0.2747298984787297,0.0,0.0,0.0,0.3243218643463085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32004469113561795,0.0,0.0,0.0,0.2750559992520468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22195352859881146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20983424337723186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2098781395314204,0.0,0.0,0.0,0.0,0.0,0.0,0.3639154645756547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2702596097613546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2326791569876687,0.0,0.0,0.0 fitness,djshoprite,2018/02/28,"Correcting awful shoulder mobility that is preventing me from squatting heavy... is it possible to continue lifting shoulders in the meantime? I took ~6-8 months off from squatting. In the mean time, I hit my shoulders/chest hard and saw some great gains. Unfortunately, as I try to get back into squatting I find I now have AWFUL shoulder mobility and can barely get the bar down on my shoulders even with my hands all the out. I have started some basic shoulder mobility exercises and stretch a ton but I am curious if I should even continue to lift shoulders at all in the meantime? Main concerns: 1. Continuing to lift shoulders will counteract the mobility exercises 2. With mobility this bad am I on my way to an injury and is taking an extended break and focusing on ONLY mobility the smart choice anyway Thanks! 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I put my cut on hold due to a leg injury and meanwhile have been trying to figure out maintenance. The data is confusing! It looked like I was in a surplus Feb 4-17 so I dialed back and now my weight average has been going down. Since the differences are minor, I'm not sure if it's just changes in digestion, water retention etc.. or if I need to eat more. I'm finally able to work on rebuilding leg strength so I don't want to under-eat but can't handle gaining as I'm already well overweight. Thoughts? 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I have been doing a strength building routine so I have been lifiting mostly heavy weights low reps. All was good and well for the first few months, but I recently joined a rock climbing gym and have been lifting in the am, rock climbing in the pm. I now have come down with what i believe to be bicep tendinitis, so I am taking time off re- evaluating my training plan, and trying to incorporate more stretching. Thats where you guys come in, anybody want to give me a good recovery/warm up stretch regime so that once i'm all healed up this doesn't happen again. TLDR: I need a good stretching/warm up routine for upper body, recovering from bicep tendinitis.",4.281397174254317,6.621999306122451,4.392789115646264,83.70871271585558,72.94557823129252,6.972056514913657,28.994767137624283,7.882392219407189,2.00292506541078,626,26,112,9,13,194,94,147,0.019,0.851,0.13,0.9267,0,0,0,0,0,0,18,0,1,0,5,7,7,0,0,9,0,14,6,4,0,2,12,23,7,0,2,1,0,3,0,0,0,1,0,0,1,4,6,1,0,0,4,0,4,1,1,1,1,5,3,10,6,18,16,6,28,0,1,0,0,3,16,0,1,8,73,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2161437989437906,0.0,0.0,0.0,0.21309672365175486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33051523531172616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16318339454603478,0.0,0.0,0.0,0.0,0.0,0.18403535797682666,0.0,0.4827318529134486,0.0,0.0,0.0,0.18995686961771646,0.16964804084218654,0.0,0.17185558055549374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30625795178044385,0.0,0.0,0.14225075480300042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20430883356792867,0.0,0.0,0.0,0.0,0.0,0.0,0.18313791233976626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19517549664716335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1894239504938579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14424368441278307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11186645519973544,0.0,0.0,0.0,0.0,0.13025027015729695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11315524552621754,0.0,0.0,0.2336157207115803,0.1724918379405406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ComeonUbi,2018/02/28,Question About Bench Press I’m someone who has never lifted in my entire life. For a fitness test I’m wondering if it is possible to gain 33 pounds on a one rep max bench press in three months? I understand ever body is different but was curious as to your experiences. Thanks for the help!!,3.440526315789473,5.535845684210528,4.796350877192981,80.97978947368422,74.6140350877193,8.770526315789473,27.18947368421053,9.3871,2.591606315789474,232,9,44,6,5,77,47,57,0.0,0.762,0.238,0.9285,1,0,0,0,0,0,5,0,1,0,1,2,1,0,0,3,0,4,2,1,0,2,7,9,3,0,1,2,0,2,0,0,0,1,0,0,0,2,0,0,0,3,0,0,0,1,0,0,2,1,2,3,1,9,8,0,7,0,0,0,0,4,4,0,3,3,27,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3070013038465623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2887633822391033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2500059543596484,0.0,0.0,0.0,0.2703574543823469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18525496435717134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19521881993400209,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2206077805861179,0.0,0.0,0.0,0.21316506406869196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1872855528787137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3115824334158491,0.0,0.0,0.0,0.0,0.0,0.0,0.3096143280028064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2341800185404776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2544580712167769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28772641544916083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2997276210424374,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,2Righteous_4God,2018/02/28,"Trouble with Romanian deadlifts and some questions about metallicadpa's ppl. Hi fittit, I started doing metallicadpa's ppl about 45 days ago and I have been loving it! The problem I am having is with my Romanian deadlift though, I do not have the grip strength to do them. I can do regular deadlifts fine because I can reset my grip every rep. I have been working on my grip strength as well. Here are the questions I have.. 1) can i replace Romanians with regular deadlift on my leg days? Keep the set/reps the same? 2) where do you draw the line between keep pushing and my form is shit I should stop? (Hope that makes sense) 3) some big lifts (i.e. bench press) are alternating so I'll do 5×5 and then 3×8-12 later in the week. Do I add 5lbs every time to the 3×8-12 or only increase weight when i can hit 12 reps? ",2.5192592592592566,4.616083271604938,3.77261728395062,87.2507777777778,77.39506172839506,6.29530864197531,26.2320987654321,7.3011,1.2637846913580248,638,25,130,8,15,208,98,162,0.069,0.8220000000000001,0.109,0.7616,0,0,0,0,0,0,26,0,1,1,3,9,9,1,0,8,0,24,4,2,1,0,22,31,10,0,3,2,0,5,0,0,1,0,0,0,0,2,8,1,3,2,0,0,2,1,3,1,0,2,5,19,6,12,27,5,17,0,0,0,1,6,5,1,6,10,82,21,1,0.0,0.0,0.0,0.0,0.0,0.0,0.17870633808422628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12289355891361925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2600307924150158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3397135836423911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2002344025079827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3583828903387005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18195197477296352,0.0,0.13456964220673634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1533259718994141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1929040833557105,0.0,0.0,0.4516765342863583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2069396209662954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14269359902040418,0.0,0.0,0.16854672318768302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19807108939851747,0.0,0.11755464827616513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16171145191393654,0.2454946286712909,0.1812627145769922,0.0,0.0,0.0,0.0,0.0,0.0,0.14676728475889705,0.0,0.0,0.0,0.0,0.0,0.0 fitness,send420nudes,2018/02/28,"Not trying to replace deadlift but is it effective to try your hardest by pulling an heavy loaded bar that you cant get of the ground? I know that a muscle needs to flex and then stretch to be worked but if you pulled consistently a heavy bar , knowing that you wont get it up , like resistance deadlift training? Is there a name for that or does it work something or Im sounding crazy?",4.987662337662337,5.6446246493506536,4.974441558441558,86.82737662337664,68.74025974025976,7.718441558441559,32.28311688311688,7.554174236665415,1.9680618181818184,306,13,63,3,5,95,56,77,0.04,0.8590000000000001,0.102,0.7041,0,0,1,0,0,0,5,0,4,0,3,1,1,0,0,5,0,5,2,0,1,0,12,10,7,0,2,6,0,0,1,0,1,0,1,0,0,7,1,2,0,3,2,0,2,3,0,0,0,0,1,5,1,8,8,0,6,0,0,0,0,5,3,0,3,2,39,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28277068655606963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3376411270349813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34903269693081085,0.0,0.0,0.0,0.0,0.0,0.35516438700402336,0.0,0.0,0.0,0.0,0.0,0.0,0.15786357025298112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2395946366211889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24875901391756644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43876415547133535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4704807275479475,0.0,0.0,0.0,0.0,0.0,0.0 fitness,apann14,2018/02/28,Weightlifting belt recommendations I’ve been using a really cheap belt for like 2 years but I’m ready to shell out some dollars now for a good belt. Please give me recommendations for a good PL belt!,3.399473684210527,6.151478684210532,3.951842105263157,83.65039473684213,77.94736842105263,6.957894736842108,20.026315789473685,8.07648339933343,0.8526105263157895,162,4,32,3,4,51,28,38,0.0,0.629,0.371,0.9427,0,0,0,0,0,0,2,0,0,0,0,1,3,0,0,3,0,1,0,0,1,0,4,4,1,0,0,1,0,1,1,0,0,0,0,0,0,0,1,0,0,0,1,2,0,0,0,0,0,1,1,1,3,5,3,1,3,0,0,0,0,1,1,0,1,3,13,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3692607483257946,0.0,0.6457234711384928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18805777058110965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42253848271102623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24659656038084216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33245666505955224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2478828481054612 fitness,Nomanisanasteroid,2018/02/28,"What is the impact in finishing the sets of an exercise later in the day? Let's say I finish 3 of 5 sets of DB curls (at home office) & get distracted, but I'm able to pick up a couple hours later. Would I do better do do another couple of sets? Would it be overtraining to do another 5 sets that same day?",3.804545454545455,3.6091265757575752,6.2207575757575775,79.85113636363639,71.12121212121212,10.236363636363636,25.59090909090909,10.125756701596842,2.2456181818181817,238,6,52,6,4,86,45,66,0.027000000000000003,0.902,0.071,0.5705,0,0,0,0,0,0,9,0,0,0,1,0,2,0,1,5,0,9,1,0,1,0,5,11,1,0,2,1,0,0,0,0,2,1,1,1,0,3,0,0,0,0,1,0,0,0,1,0,0,0,1,2,1,10,7,1,15,0,0,0,0,1,4,0,0,7,31,5,0,0.22438955933904767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2431259937948905,0.0,0.0,0.4705840357061771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19845433041126528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4965655589020537,0.0,0.2894254049772029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11723428341712905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22508102362342766,0.0,0.2209785161142959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22945352728195145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17844358392385054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3187998098069703,0.0,0.0,0.0 fitness,YourRoommateKate,2018/02/28,"What is a good pace to add miles to your run if trying to run for longer? I want to do more running, but I'm still a beginner. I can run for 2 miles at about 8 minutes per mile. It's not very far, or fast so I'm trying to slowly build on that but don't know what's too much to add. So if I run three times a week, how much distance should I add and when? **TL;DR;**: Good pace to add miles to run and how much miles at a time?",-1.6439239332096491,0.017689765306124983,0.7682189239332118,105.42288497217072,90.12244897959185,3.9717996289424864,12.990723562152136,4.851557810540192,-1.6616244897959185,319,4,90,1,11,107,57,98,0.0,0.914,0.086,0.7572,0,0,0,0,0,0,16,0,1,0,0,8,2,0,0,4,0,5,0,0,2,0,17,9,12,0,4,6,0,0,0,0,1,0,0,0,0,4,6,0,0,1,0,0,6,2,0,0,1,0,0,5,2,14,8,4,22,0,0,0,0,1,9,0,3,7,52,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4566714833494258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1496118865245267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6003667293046938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21740526106041305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31748197094173164,0.0,0.0,0.0,0.0,0.3696560547252368,0.0,0.0,0.0,0.0,0.0,0.0,0.22462035905551464,0.16056980757956513,0.0,0.2183685257467408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,thefunivehad,2018/02/28,"fitness question for 58 year old male just 3 short years ago i was doing a lot of beachbody workouts at pretty much full steam. p90X, p90X3 (didn't like p90X2), insanity, asylum, and T25. i was going along great, feeling great, down to my target weight, etc. then i moved to a new city with a new routine and it fucked up my schedule completely. my workouts teetered as i tried to find the time...and eventually the energy...to workout. just to do *something.* now, three years later, i've found a routine that will be good for exercise...the same time each day, a place where i can prepare my own meals, and now, a new resolve...but i'm about 15 pounds heavier and i'm finding the workouts i'm doing (T25 mostly...which is a lot easier than the others) are now really hard. it's understandable that those kinds of high sustained intensity workouts would be hard, since i've sat on my ass a good deal of those 3 years prior. but here are my questions: 1. as a 58 year old, do i push on through no matter what? 2. is my physical body able to get back to decent shape? (testosterone, age, muscle regeneration, etc) 3. should i do more walking and low impact training...and less high sustained intensity workouts? i am back to eating right and i really want to lose these extra 15 pounds...but i also want to get fit again, but in the right way. i also don't want to let my fitness get away from me as i hit 60. i'd like to be that guy who can bring it when i'm 70. but if i continue to sit around and half-ass it, i'm afraid i won't be able to get back to where i was. so, can the hive mind here answer my questions, or should i find an exercise physiologist/trainer to assess what i need to do? i see lots of posts here about fitness, but most of them are for people who are younger. i don't feel old, my body is in great shape, no aches or pains...i just am curious, at this age, what is reasonable to expect in terms of peak fitness (after 3 years of sitting on my ass)? 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If I want to run 5-6 days a week, how many miles on average should I run each day? Or how many miles total should I run each week to be stay prepared for a 5k that's in a few months? 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When should I refeed again? I was cutting pretty aggressively for weeks/months and came to a weight loss stall. I've been lifting consistently. I ate to maintenance, 3k cals for the first time in forever last night and feel really good. I was reading from Layne Norton that it sorta boosts metabolism and leptin. Should I resume a normal deficit today? And how long should I do them? I also do intermittent fasting. 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I am in pretty bad shape after months of illness, though now I am ready get active. I have joined a football team and we will begin playing 2x45 matches in just under two months. It is safe to say my current stamina is not up for it. During first regular trainings I have thrown up from the sudden shock to my body going bedridden to 100. I am realizing i'm going to have to start doing interval training on my own to catch up to the rest of my team. I am wondering if any one can help me and suggest an effective intervall program that might fit with the goal of being able to play effectively for 2x45 min matches. Any advice, suggestions and/or recommendations are highly appreciated.",7.0010714285714295,7.077871678571429,7.586428571428572,71.84107142857147,64.35714285714286,9.857142857142858,34.64285714285714,9.516144504307137,3.2741428571428566,585,24,102,10,8,194,98,140,0.056,0.736,0.208,0.967,1,0,0,0,0,0,11,1,0,0,6,3,5,0,0,5,0,15,2,1,2,0,13,23,4,0,1,3,0,0,0,0,2,1,1,0,0,3,4,0,1,4,4,0,3,1,2,0,3,0,1,12,3,26,20,2,27,0,0,0,0,7,11,0,3,13,73,15,4,0.208554693354314,0.0,0.0,0.0,0.0,0.20379723262452112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2836486862522005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1741344576154911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23165724902651955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17739651562696498,0.0,0.0,0.0,0.0,0.21792243900019456,0.0,0.2370528767561021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13978981481113606,0.2203494839760559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22124357202402345,0.0,0.0,0.4993990995227336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14132205765477046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2121750999070052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16585106292780774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14761608538129914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2049039273305988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20372763122498627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2261686685951569,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,iero_blk,2018/02/28,"Methods to reduce irritation from situps? **What are some good methods to reduce skin irritation on the tail bone from sit-ups?** I get it a lot of irritation on my tailbone from my sit-ups and in doing certain exercises every day it doesn't seem to be backing down. Things I've tried: Thick mat, yoga pants and plasters before exercise. All those together and I still get irritation. Perhaps my yoga pants aren't ideal for sit-ups though. So another question would be. **What's a good pair of compression shorts dedicated to sit-ups?** Note: Kindly, please don't ask why I don't change my exerciser schedule or say not do sit-ups at all... I need answers on two very specific questions (see bolded). Telling me to change my workout doesn't answer the questions. 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Today I decided to push myself and take 1 minute tests max. My legs felt intense heat during this, I had urges to give up but I overided those urges and got the compound lifts done. I worked out in the morning. In the afternoon my legs almost gave out suddenly. Felt like an intense cramp on my thigh. Quick rub back to normal. Now my legs just feel slight pain sensation. I want to say sore but their not like DOMS sore. Just slight. Tbh I feel like I worked my muscles really well but idk if this is what I should be aiming for on all my compound lifts of the week. My growth hasn't been the best but now since I'm having shorter rest periods it feels like I'm progressing. What do you guys think?",0.8008874680306874,3.335154111764705,1.8690792838874688,94.82694373401534,90.23529411764706,5.309462915601023,18.56777493606138,6.8959733430537185,0.2364731457800517,669,19,141,10,23,210,111,170,0.109,0.7609999999999999,0.13,0.2124,1,0,1,0,0,0,17,0,1,1,4,10,7,0,0,6,0,11,9,5,0,1,28,26,9,0,5,9,0,6,4,0,1,4,1,0,1,6,5,0,0,7,0,0,2,2,1,1,0,8,7,20,6,14,16,4,22,0,0,0,0,6,7,0,3,16,79,26,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16583526578454458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12734446116581474,0.0,0.0,0.0,0.0,0.0,0.17379828789686527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10680524733679952,0.0,0.0,0.0,0.0,0.1730280083392753,0.0,0.0,0.0,0.16947731864207286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2512133471906679,0.2366247372904123,0.3180246248159443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15886894317022618,0.0,0.0,0.13245406324266853,0.0,0.0,0.16398070162088654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3236362316073736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12279828903077038,0.0,0.0,0.0,0.0,0.16226339411555354,0.0,0.0,0.0,0.0,0.0,0.0,0.17622153789192366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10609450128328356,0.0,0.0,0.0,0.0,0.0,0.0,0.1317003330661522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1369949420166763,0.0,0.0,0.0,0.0,0.12749526333661376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24903738013783186,0.0,0.0,0.0,0.0,0.0,0.0,0.10611669566162682,0.0,0.0,0.0,0.0,0.3139592950937368,0.0,0.0,0.11243884324734923,0.0,0.0,0.0,0.0,0.0,0.1823968681026552,0.0,0.09768152418396282,0.0,0.13284297185307953,0.0,0.14890397312974069,0.0,0.0,0.0,0.0,0.0,0.0,0.2411332289386091,0.0,0.0,0.0,0.0,0.0,0.0 fitness,lil_esketit,2018/02/28,"How do I train for a 30 minute run? Hey, I am in 11th grade and 17 years old. In my school we have to run 30 minutes every semester. Last time I performed formely well. long story short I got an F. how should I train to achieve a good grade? You have to run 7km to get an A. Will the training for it stunt my muscle building process in anyway? ",-0.5156456456456446,1.5775087567567567,1.1707207207207233,101.31376876876878,89.81081081081079,3.8294294294294287,19.033033033033032,5.033348758259628,-0.664703903903904,264,8,64,1,9,85,54,74,0.0,0.92,0.08,0.6747,0,0,0,0,0,0,9,1,1,0,2,4,2,0,0,6,0,6,0,0,2,0,5,8,3,0,1,0,0,0,0,0,2,0,0,0,0,1,2,0,0,0,0,0,3,0,0,1,0,1,0,9,2,9,5,1,12,0,0,0,0,3,4,0,0,5,37,10,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30843352844326616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1912588006679488,0.0,0.0,0.3070458959616223,0.29278319406469555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29839955120334005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3239643850039443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.384133574423672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3704869059887907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21346096652344934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.329144911032106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2357399555443321 fitness,fartwithmypantsdown,2018/02/28,"Thoughts on this comment about sprinting vs jogging? >A better option is sprinting. >Run as fast as you can for 8 seconds, walk back and do it again. Do that for 15 minutes and that's the same as jogging for 1 hour. Is this a good cardio exercise? That sounds much more compelling to me than jogging for a hour.",2.153208430913349,4.805293360655738,2.3167681498829045,93.97360655737705,82.60655737704917,4.141451990632318,26.747072599531606,5.288315135182226,0.6649793911007023,249,11,48,1,7,75,45,61,0.0,0.857,0.14300000000000002,0.8329,0,0,0,0,0,0,11,0,1,0,1,3,2,0,0,3,0,5,2,0,1,0,7,6,5,0,0,1,0,0,0,0,0,2,1,0,0,6,2,0,0,1,4,0,4,0,0,0,1,1,1,2,2,11,5,3,10,0,0,0,0,2,1,0,1,5,35,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2880315808398589,0.0,0.0,0.0,0.0,0.0,0.0,0.33128865519245954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3141828579884549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7377785637453109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.275361964025245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2973774483244077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mattcotter,2018/02/28,"Calorie Needs Fluctuated with Weight Drop (19/M) I’ve been using the MyFitnessPal app for several months now and I think its been great at helping me stay on track for fat loss goals. I’ve also been working with a dietician. The only downside is I’ve been losing muscle mass pretty noticeably so I’ve been trying to work out more to at least slow that loss so I can burn fat instead, and my overall weight loss has inevitably slowed after an initial spike. Something strange I noticed yesterday I went over my caloric limit for the day and I felt really bad so I was calculating how much cardio I’d have to do that night to burn it off. But I noticed I never updated my weight from when I was weighed the first time in October (13 lb loss) to when I was weighed in January (additional lb lost). As soon as I changed from 176 to 173.8 it immediately shot my daily caloric needs up from 2,000 max to 2,200 max. I’m not sure why I would suddenly be given this amount of wiggle room with my calories because I’d think the smaller I got the less calories I’d need to function. Is this the app’s attempt to try calorie cycling to not let my metabolism settle? And will this be beneficial for continuing to burn fat or will it make my weight plateau or slow even further? I’d always thought more calories per day= slower weight loss. I even checked a different online calculator and it said at my height (5’11” approximately) and weight (again 173.8 lbs) my caloric needs to maintain weight is 2400 and 21-200 calories a day is for progressive weight loss and 18-1900 a day is for faster weight loss. I’d been consuming on average 1500-2100 calories a day depending on exercise and such and just these past two days I ate 2500 and 2300 and was still not at my caloric max due to exercise during the day and walking around a lot. Is this an okay path because even though the exercise balanced it out it was still over the baseline caloric limit? I’m still not where I’d like to be and have a healthy body fat percentage but don’t like how my body looks quite yet so some good pointers on this situations would help. tl;dr Dropped in weight and now my tracking app is letting me eat more calories per day. Is this alright or beneficial in fat loss at all? 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I currently weigh 173 lbs and have been cutting aggressively for the past 1 week at >500 cal deficit. I also have been lifting heavy . My question is how do I track my progress as I don't see much changes on the scale and I'm wondering if it's because I'm gaining muscle and losing weight at the same time thus canceling each other out? Because I'm lifting does that mean I should just visually track my progress ? Should I reduce my lifting?,4.701806930693071,6.597596346534657,4.755532178217823,83.45428836633664,70.68316831683168,7.030198019801983,35.397277227722775,7.6454224807358475,2.686791089108912,425,23,76,5,8,132,66,101,0.128,0.7879999999999999,0.085,-0.3049,1,0,0,0,0,0,8,0,0,0,4,4,5,4,0,4,0,10,2,0,2,0,18,16,8,0,3,3,0,1,0,0,2,0,0,0,0,3,5,2,0,5,0,0,0,1,5,0,0,2,2,11,0,8,12,3,10,0,1,1,0,3,5,0,5,5,48,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16506302315524282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2516466982982854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21835046993908652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18062752177336888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2309158244993835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22483694301711946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15173236117714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19703814437911651,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6936667972476916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16447907727614364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12035715854362335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1655666631795065,0.2513472361823172,0.0,0.0,0.0,0.0,0.0,0.0,0.2238388000067973,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,swarlytheskigod,2018/02/28,"Dirty Bulking and Lifting Hard but no gains For the past month or so, I have been eating 3000+ calories a day, as well with going to the gym every other day. I have no seen any results in terms of mass gains, or weight gains. (I have gained maybe 2-3 pounds) I have gotten much stronger. I am 6'1"" and weight about 158 lbs. Instead of curling 25's, I am curling 30's. Squatting more weight, lifting more weight. How long will it take for me to see a noticeable difference in my body?",1.4448979591836704,3.619517163265311,2.1993469387755127,96.74922448979594,81.44897959183673,4.736326530612245,22.044897959183675,5.6839178017228535,0.010498775510203728,374,12,82,2,10,116,70,98,0.084,0.737,0.179,0.9001,0,0,0,0,0,0,17,0,0,0,4,5,1,0,0,4,0,8,6,1,2,0,8,13,8,0,0,3,0,5,0,0,1,0,0,0,0,2,3,5,0,0,1,0,1,2,0,1,0,3,7,8,1,11,9,4,10,0,0,2,0,0,3,0,2,6,47,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10996083401691778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1796110861333015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20856489738395192,0.0,0.0,0.0,0.0,0.1689409916819538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1654583987372941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13623834326364653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09189724224928746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14485050240417968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1430984864457822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1624483337057419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12906656285842155,0.0,0.11886733694630608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18409533153801547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15435994877746634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1288531315766967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12157749017102636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7876230589709571,0.14538677944321735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ershy,2018/02/28,"Questions about David Laid's DUP Program The program: https://www.dropbox.com/s/8q8d6tqypwfs66q/David%20Laid%20DUP%20Program.xlsx?dl=0 Hey guys I am 18 years old 150lb. I've been lifting for 1 year so far and my lifts are 180 bench, 315 squat and 385 deadlift. What do you guys think about this DUP program David Laid released? Is it better than other DUP programs? Do you think I should be running this program at my strength standards. Is this program for a beginner, intermediate or advanced lifted? It seems like it's 6 days a week. When should I increase my maxes on my lifts? It just seems like little progression if you're only progressing every 9 weeks. Thank you for your help /r/fitness",5.557884615384616,8.923199583333336,3.8416666666666686,83.96076923076926,74.0,5.35897435897436,26.73076923076923,6.67199483983844,1.2101346153846153,570,21,93,5,13,161,84,120,0.0,0.82,0.18,0.9615,0,0,0,0,0,0,28,0,4,0,5,5,5,0,0,3,0,10,0,0,0,0,13,15,6,0,3,3,0,0,2,0,2,0,0,0,2,9,2,0,0,5,0,0,3,0,0,0,0,1,0,11,5,8,11,1,15,0,0,0,0,9,4,0,5,10,48,20,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1920379721870494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1400339003841726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18294532616354026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4299949264345583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14554079368841788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2121620657583602,0.2176259847427549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22784631235780775,0.0,0.0,0.16514070257495506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24324052632649584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39534250089551937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1999084330820528,0.0,0.0,0.0,0.27826226070182697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3483446731516931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2796552195509397 fitness,NewbieCasanova,2018/03/01,"Was suggested to flare the elbow I was at my friends gym this afternoon and was teaching him how to bench correctly. Elbows at 50 degrees, feet touching the floor, head on the bench, bar at eye level, bring it down to nipple level, push up towards you rather than straight up, and back arch. This guy seen me teaching him and he came up and asked if he can teach him in a better way. He told him to keep his elbow around 85 degree, and to push straight up. Now mind you, he had been working out since the 1980s and hes currently 60 y/o benching 225 regular sets. Its visually clear that hes been working out for a long time. All due respect to this man, but his bench form is questionable. Everywhere i go, people would always say never to tuck your elbows too much in or flare it too wide out. Around 50 is perfect. He knows that past 90 degrees is definitely bad for the rotator cuffs. What I know is that too wide would cause your rotator cuff to have excessive and unnecessary wear while too much tucked means your arms are being worked more I'm confused at this point. Can someone verify? Does anyone have an explanation as to why he suggested such position? He said 45 degree would cause you to work more on your arms. Wide like he suggest would work on the entire chest more. It was evident that when i tried wide shoulders, that more strain are put into my rotator cuffs",4.7438256087981125,5.972030208955228,4.92523173605656,84.87412804399058,69.67164179104478,8.477926158680281,27.53809897879026,8.841846274778883,1.9497432835820887,1088,36,217,19,19,341,158,268,0.045,0.873,0.08199999999999999,0.8076,1,0,0,0,0,0,27,0,7,0,7,14,8,0,2,9,0,24,14,13,3,5,37,36,14,0,6,4,0,1,1,1,4,0,2,0,2,14,14,1,1,4,2,0,6,1,3,0,0,11,5,22,5,35,20,8,50,0,0,2,0,34,31,0,4,12,132,36,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11069844691137752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09302340865099896,0.0,0.0,0.23686442254356785,0.12437276607653873,0.0,0.0,0.10229817035089636,0.11108134705841646,0.0,0.0,0.0,0.0,0.0,0.11766148415176753,0.0,0.0,0.0,0.0,0.0,0.15216026870058474,0.0,0.2733337743089371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11642263275620048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10278498984434886,0.0,0.0,0.0,0.07560867973725516,0.0,0.0,0.0,0.0,0.1317287426174774,0.0,0.0,0.0,0.0,0.13653558340894192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11825047241994145,0.0,0.0,0.14622864024504,0.0,0.0,0.0,0.0,0.0,0.0,0.0649957486364174,0.0,0.0,0.1177346280230622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14491761050540078,0.0,0.0,0.0,0.0,0.134330665619313,0.0,0.0,0.0,0.1955967815881513,0.0,0.10260726791344067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12700002356670345,0.09223194267684652,0.0,0.0,0.0,0.12576410874840907,0.0,0.0,0.0,0.0,0.0,0.0,0.13374014490685154,0.1490332407048956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1265498016932039,0.1057973231338917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11005058082098376,0.0,0.0,0.0,0.1127228423069089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07757564922074894,0.0,0.0,0.12712370941527631,0.0,0.09032421069023157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10559953746046227,0.0,0.0,0.0,0.0,0.12004629036986147,0.0,0.0,0.0,0.0,0.4842670011988994,0.0,0.0,0.3780261049628379,0.0,0.0,0.0 fitness,PoseTwigs,2018/03/01,"F/20/245lbs - scared to workout As the title says, I’m scared to workout. Not because I’m nervous about people looking at me or judging me, but because I’m genuinely scared of my heart giving out. I read an article about some famous “fat acceptance” blogger dying from a heart attack while running on a treadmill and that truly terrified me. It encouraged me to lose weight, but it also terrified me. My highest weight was 305lbs, currently at 245lbs, and my goal is 145lbs for now but I plan to adjust as I get closer to that goal. I lost weight with CICO by tracking on MyFitnessPal. I guess I’m asking for advice from y’all on how to proceed. Should I keep losing best as I can tracking calories, or should I try some light exercise? Any exercises y’all could recommend that are easy on my heart? Should I even be this nervous? I do have a history of anxiety so I know I’m probably blowing this out of proportion. I have no medical issues (thankfully) and my heart is healthy (for now), no history of heart problems in my family either. But I want to be as cautious as possible. Thank you for reading and for any help selecting exercises. This is a great community! ",3.7237837837837837,6.006568630630633,5.110171171171171,78.19552702702704,74.4054054054054,8.584144144144146,30.91981981981982,9.255337874911486,3.1553344144144138,924,44,163,23,20,308,125,222,0.172,0.642,0.185,0.6608,1,0,0,0,0,0,29,0,3,0,7,8,16,1,5,6,0,15,13,6,1,0,29,31,19,1,6,8,0,3,0,0,3,5,1,0,0,8,7,4,1,3,7,0,1,3,10,0,0,2,6,27,6,36,23,4,16,0,3,1,0,8,10,0,5,5,116,35,4,0.0,0.0,0.0,0.0,0.0,0.09966522779205762,0.0,0.0,0.0,0.0,0.0,0.08156282299415965,0.0,0.0,0.0,0.13871587245901582,0.0,0.07802346446463625,0.0,0.0,0.0,0.0,0.0,0.0,0.0953485854398632,0.1160304212428776,0.0,0.0,0.0,0.12434653575358208,0.0,0.0,0.0,0.10703412451724674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0814321705066382,0.0,0.0,0.0,0.0,0.0,0.0,0.10585140853063824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0673646363492699,0.0,0.0,0.0,0.0,0.0,0.0961488124936201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05328651730019097,0.09783984900527944,0.0,0.0,0.0,0.11244634352740496,0.11235549030256284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6043039991469608,0.06836296821473664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1064529635858687,0.0,0.09065501740066112,0.0,0.0,0.0560520379098866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08564744296208356,0.22820552005133235,0.11133612156631448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10274603031581174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0707082872241978,0.0,0.0,0.0,0.0,0.11498045445524613,0.0,0.0,0.1099644341552582,0.0975923991055668,0.0,0.0,0.0,0.0,0.2040388443441612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08110799029694961,0.3063348185266044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1878007328433821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06924575204016742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060157418977251624,0.0,0.0,0.3725956863554227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mohican89,2018/03/01,"Tips to increase calorie consumption So I've been steadily (and unintentionally) losing weight over the past year, and am down from ~185 to ~175 (I'm a 6""3 male). Finally went to see a nutritionist this week to figure out why and she basically told me it's due to under eating. I have been averaging 2300 calories a day but need to be around 3200. I've been trying to eat more the past few days but adding 1,000 calories (of healthy/homemade food) has been harder than I thought, and I feel like I'm just stuffing my face all day long. Any body have tips or advice on how to do so that doesn't involve crushing Pasta and PB&Js all day long. ",6.5926884139482596,6.2266991574803185,6.630596175478065,79.8388976377953,65.29921259842519,9.146906636670417,32.316085489313835,8.418075326091056,2.2588794150731157,511,18,103,6,7,163,92,127,0.015,0.922,0.063,0.6970000000000001,0,0,0,0,0,0,20,0,0,0,1,5,2,0,0,5,0,11,7,2,1,2,18,19,11,0,1,4,0,2,1,0,0,0,0,0,1,3,7,5,0,3,0,0,2,1,1,0,0,7,3,6,1,17,11,5,20,0,1,1,0,4,6,0,1,13,58,9,0,0.0,0.0,0.0,0.0,0.0,0.1662221300105466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1843059163897577,0.0,0.11567548831833604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15142723025003332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18894545754954745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4388079913479096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3481145126156789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08600890173877954,0.12152121298194075,0.0,0.18633890212693055,0.0,0.0,0.2056885386396977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08310345714523464,0.0,0.0,0.3010706029145601,0.0,0.19030111335440025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1261287996006224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3247640418747573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13554961682254973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13504233213006087,0.0,0.0,0.0,0.16254016545962802,0.0,0.11548838700608513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13644591229613712,0.20713893899538294,0.0,0.15768666068856355,0.15349098912611694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10954039059867572 fitness,ConnorJS18,2018/03/01,"cheat meal consequence question. Hey all! I've been leaning down recently with lots of cardio and some good strength sessions to for boxing. I've also been eating clean (no refined sugars, breads, pasta, good carbs only). Over around 4/5 weeks I've lost around 5-6 kg, been tracking each morning to check and I have been losing 1kg-1.5kg each week. My question is, what would be the consequence of having one night where I consumed say an extra 1000kcal? Granting I don't have another night like that for a few weeks. These calories won't be alcohol neither or much refined sugars. Thank you!",4.006563803169307,6.782584018348626,3.7552793994995852,85.78828190158467,75.78899082568806,5.798498748957464,28.257714762301926,6.980632752743323,1.6492311926605503,474,20,80,5,11,143,82,109,0.068,0.762,0.17,0.893,0,0,1,0,0,0,20,0,1,0,3,4,8,1,0,3,0,13,8,0,0,1,14,15,4,0,1,1,0,0,1,0,2,2,1,1,0,3,7,7,0,2,0,1,0,4,3,0,1,5,3,5,5,11,6,9,11,0,2,0,0,5,5,0,5,7,51,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18836941534655685,0.0,0.0,0.0,0.140955866055034,0.0,0.0,0.0,0.0,0.1848250375172152,0.0,0.0,0.0,0.0,0.0,0.0,0.3138193368960745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18035901688977848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2956787451646577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08611222622254605,0.0,0.0,0.0,0.0,0.1971909844248421,0.19240971391723585,0.1498508075905023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12957212323794556,0.0,0.0,0.0,0.0,0.3308180353658796,0.0,0.0,0.0,0.0,0.0,0.11943902208016415,0.1340544407677588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3949053409646678,0.0,0.0,0.0,0.0,0.0,0.17403648313693798,0.0,0.0,0.0,0.0,0.14016982979008055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16227745663980087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4241578510838304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1252107643635496,0.0,0.0,0.0 fitness,PoppySeedK,2018/03/01,"Replacing Squat with Hip Thrust Ive been running Nsuns for the past 3-4 months and made some awesome progress and gainz. I'm looking to start cutting now in time for summer (might do 1 month cut, 1 month bulk, 1 month cut before summer actually arrives). With less food in my diet, I'm finding the volume of Nsuns to be difficult and have been looking at switching things up. I don't like doing heavy squats or the pressure they put on my back. I did them dilligently throughout Nsuns, but now I just don't have the energy or patience to get thorugh them, and I usually feel sore after. So now I'm looking at doing a few sets of light (~150-180 lbs) squats and then making my main legs lift hip thrusts with a barbell. I figure I can continue the progression while taking a break form a lift I'm not the biggest fan of. Are there any accessory exercises I should be doing to ensure I don't lose a ton of muscle from slowing my squat progression down? Do you have any tips or experience in replacing squat with progressive hip thrust?",6.077151067323482,6.2302812758620725,6.4695689655172455,78.80941091954026,66.29064039408867,9.52528735632184,32.1876026272578,9.2995712137729,2.70735829228243,821,31,159,14,12,266,122,203,0.091,0.853,0.056,-0.4199,0,0,0,0,0,0,21,0,1,3,5,7,7,3,1,11,0,21,8,4,2,0,23,34,12,0,1,6,0,1,1,0,2,2,0,0,0,1,9,2,0,3,1,0,2,4,6,0,0,4,5,17,1,24,26,6,32,0,1,3,0,4,9,0,5,20,98,18,0,0.0,0.0,0.1689053047840994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23540651262650156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13309113945122372,0.0,0.0,0.0,0.1472819872846599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1693096533574653,0.0,0.0,0.0875166204504888,0.0,0.0,0.0,0.1581959104810467,0.0,0.20929421726390665,0.0,0.0,0.0,0.09042940065388604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0845602439988343,0.0,0.0,0.0,0.436041647700516,0.19363705351481472,0.0,0.0,0.0,0.1637765454885679,0.11553511132658295,0.0,0.0,0.0,0.0,0.0,0.0,0.18361508533446108,0.0,0.0,0.5526169336714133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16522854503503567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1739975232691802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12250995527717852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13013784967582545,0.0,0.0,0.0,0.0,0.0,0.11498951507049615,0.0,0.0,0.0,0.10092684466440653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1906278984251072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,bcwills,2018/03/01,I’m told to go to the gym as soon as I wake up for max gains - but I haven’t eaten in at least 8 hours prior. Is it a good idea? My friend insists on going to the gym as soon as he wakes up. I’ve read online how it’s good to workout in the early A.M. and what I’ve read makes sense. However I’ve also been told that you shouldn’t eat anything at least two hours before working out. Well I don’t understand waking up and going to the gym. You need food to fuel your workout right? And since I just woke up I haven’t eaten in a minimum of 8 hours. Is it going to make a difference in my workout? ,0.8702665755297332,2.0442450902255658,3.2322214627477805,93.42438140806564,79.30075187969925,6.0393711551606275,19.609706083390293,6.574015621080383,-0.0253548872180458,459,10,111,4,11,159,76,133,0.0,0.866,0.134,0.9508,1,0,0,0,0,0,12,0,3,0,2,6,4,0,0,7,0,7,7,3,3,0,13,21,10,0,2,2,0,0,0,1,1,0,0,0,0,5,4,4,0,2,8,0,4,4,0,1,1,6,0,10,4,25,14,2,24,0,0,0,0,7,13,0,0,7,67,15,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12805496671049227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13177238241903252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13625783944638253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1673005446369383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16385176828852427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1936284156587557,0.0,0.1237151360803984,0.0,0.0,0.0,0.3640196147985733,0.26861692903420786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4730839232510334,0.0,0.0,0.1807659570100888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21377447357674453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1187334977297358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3203443243009109,0.0,0.0,0.0,0.0,0.0,0.0,0.13674914504991215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13246022208702332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3060199165884456,0.0,0.0,0.0,0.15642259831895566,0.16669975825127342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14397504798392216,0.0,0.0,0.0,0.0,0.0,0.0,0.11657569464820496,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Jason_Viper,2018/03/01,"Large Loss of LBM in 1st Month of Cut I'm almost a month into my cut, and I'm down 11 lbs. - Fat: -5.5 lbs - LBM: -5.5 lbs - Intake: -500/750 of TDEE - Measuring via handheld electrical impedance device, replicating conditions each time I measure. - Still making weekly strength gains, and energy is still strong. So the drop in LBM concerns me obviously. However, I was pretty damn puffy to begin with. Is there any chance this supposed loss of LBM is simply the shedding of excess water along with some glycogen depletion? Is this normal and should I keep trucking a few more weeks to allow things to normalize before thinking about making any changes. Or is this a cause for concern? I welcome any thoughts and opinions.",4.025282392026579,7.014490581395348,4.102796234772981,82.05924418604654,77.29457364341086,6.786489479512737,27.81893687707641,7.957251820313856,2.221209966777409,571,24,93,10,14,176,90,129,0.098,0.7490000000000001,0.153,0.8336,1,0,0,0,0,0,27,0,0,0,5,5,8,3,0,5,0,7,2,1,4,1,24,15,6,0,3,1,0,0,0,0,1,1,0,0,0,4,9,2,1,2,0,0,0,0,5,0,0,2,0,6,3,17,12,4,13,0,2,0,0,1,4,1,4,8,52,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20024759669618905,0.0,0.0,0.0,0.0,0.0,0.0,0.40797267013318206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17016528824864127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.205430970532578,0.21154864059772016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17774831797923293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26697175783931776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3192386983057453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39186905812448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20344801213679525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3194030119354649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13285551300800835,0.12813687833557347,0.0,0.1587590180687107,0.11660791608651355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3208182014327359,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Siegbert,2018/03/01,"Do You Count The Average Or Highest Rep? I'm a little confused about some tutorials for hypertrophy training. Mostly numbers are given in a range, for instance for bench presses you're supposed to do 3-4 sets of something between 5 and 15 reps. Now, let's say I can do 10 reps the first set but struggle to do 4 the next set, I'm obviously not within the desired range anymore. Am I supposed to average the numbers out so that I can say I'm doing 7 reps on average with that weight or does every set need to be within that range to count? However, if the latter is true it can very well happen that my first set exceeds the range and I get 20+ reps in.",4.00288888888889,4.613698918518518,5.643703703703704,81.31666666666669,70.92592592592592,8.074074074074074,31.296296296296298,8.167268648758528,2.230851851851852,514,22,104,7,9,176,84,135,0.052000000000000005,0.892,0.056,0.3559,1,0,1,0,0,0,12,0,1,0,2,4,4,0,2,9,0,13,1,0,0,2,16,20,7,0,3,5,0,2,0,0,0,0,6,0,0,5,4,1,0,0,0,0,0,1,2,1,2,1,8,6,2,18,17,2,16,0,0,0,0,3,7,0,6,4,65,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23825275557378886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21023496348739004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20241190728828454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4086947216803317,0.0,0.0,0.0,0.0,0.12551507880567628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21244275199843166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24566088280304696,0.0,0.0,0.2407828151231066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17813434021507815,0.0,0.0,0.2554971397184984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3820957461543532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18494789132871725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2511501980003418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19822251932995194,0.0,0.0,0.0,0.29254665348144465,0.21600391355797768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,valandinz,2018/03/01,"M/25/5""11' | 275 - 150 -> 165 progress | **Progress Pics:** [275 pounds](https://i.imgur.com/5yzA1uS.jpg) [150 pounds](https://i.imgur.com/EYOWtLm.jpg) [150 pounds](https://i.imgur.com/z5HCMtU.jpg) [165 pounds](https://i.imgur.com/oGTZkSd.png) . . **Face Change** [Before](https://i.imgur.com/NRuoY2m.jpg) (~275 pounds) [After](https://i.imgur.com/ZVZGiM3.jpg) ( ~190 pounds) . . **Stats** Deadlift - 1x140KG (308lb) Squat - 3x100KG (220lb) Bench - 1x100KG (220lb) . . **Diet** When I first started out I started Keto. This made me lose weight until I hit 198lb. After this I switched to Fat -> BW (KG) Protein -> BWx2 (KG) Rest -> Carbs For diet I pretty much always use IIFYM and try to eat as clean as possible, for example my food yesterday; . . **08:00** Protein Bar Broccoli **12:00** 4 Eggs Tuna Italian Sphere (Bread) **14:00** 2 fibre rich crackers Peanut butter (0 salt) **16:00** 3 fibre rich crackers Peanut butter (0 salt) **19:00** Rice Vegetable mix Chicken **22:00** Milk Caseine Whey **Totalling:** KCAL: 2.644 Carbs: 248 Protein: 202 Fats: 86 . . **Supplements** Omega 3 Omega 6 Multi-Vitamine Creatin Whey Caseine Whey Melatonin . . **Workout** I posted my progress here a while back and my post got removed due to lack of information. Turned out, there just wasn't much to say. When I was losing weight I was doing a 7 day bro-split and I just went to the gym with the idea of 'Today I'm targetting this muscle group' and just varied my exercises. Thanks to the post being removed I realised that I needed a way better schedule for my bulk so I started reading again and made a proper schedule, started doing a 4 day UB/LB split which is; . . **Monday (Upperbody A)** 3x6-8 Bench Press 3x6-8 Bent-Over Row 3x6-8 Military Press 3x8 Lat Pulldown 3x8 Dumbbell Flyes 3x8 Skullcrushers 3x8 Barbell Curls **Tuesday (Lowerbody A)** 3x5 Deadlift 3x8 Leg Press 3x8 Leg Curl 3x8 Leg Extensions 4x15 Standing Calf Raise (Ab Workout) **Thursday (Upperbody B)** 3x8 Military Press 3x5 Pull Up 3x8 Incline Dumbbell Press 3x8 T-Bar Rows 3x8 Pec Dec 3x8 Tricep Pushdown 3x10 Face Pull 3x8 Incline Hammer Curl **Friday (Lowerbody B)** 3x5 Squat 3x8 Romanian Deadlift 3x8 Leg Extension 3x8 Leg Curls 4x15 Standing Calf Raises (Ab Workout) . . **Goals** I'm currently doing a 'clean bulk' (+200 kcal maintenance) and am slowly bulking up to 176 LB. Goal is to reach this weight by August 2018. Want to minimalise my fat gains as much as I can and gain max 0.5 LB / week.",2.3142679900744407,2.3617038138957867,1.5475359801488864,89.48899627791565,138.65260545905707,3.8206451612903214,23.44739454094293,5.6839178017228535,1.1127492803970216,1899,82,298,26,130,544,236,403,0.036000000000000004,0.8690000000000001,0.095,0.967,3,0,0,0,0,0,248,0,0,0,11,10,6,0,0,11,0,11,24,11,3,1,22,27,16,0,3,3,0,8,0,0,0,4,1,2,0,6,10,15,0,2,7,2,5,1,2,0,1,7,13,20,4,26,18,6,40,0,2,0,0,3,4,0,0,25,99,26,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10387307289395972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09599073521134677,0.0,0.0,0.0,0.0,0.0,0.0,0.11040678763896802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1320593257113533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16101704184746002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12773780366526122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10618494764569217,0.15095148988493404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09984229228343626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1409239983620914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2793178149602965,0.0,0.0,0.0,0.23624459263997474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2753052005507645,0.0925638849059218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14073318337942514,0.35867348468182964,0.12700250507017413,0.0,0.0,0.0,0.0,0.0,0.0,0.12486920596052077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09927413947072324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3534366217392078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11493168599505492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11832938506545035,0.0,0.0,0.08475505829478351,0.13578509361516747,0.0,0.0,0.0,0.10781772481428877,0.0,0.0,0.07363116728551237,0.09908854873980752,0.10013544695307487,0.4560477457031654,0.0,0.11572368846284745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,downban3R,2018/03/01,"Should I be counting the sugars in milk and fruits? Hello, r/fitness, Long time lurker here, I am recently getting more and more serious in the gym and the one thing I cannot figure out is that if I should be counting the sugars inside milk and fruits. I've read articles online saying no, and I have read articles saying something about since fructose needs enzymes to break down then yes count that, but I've got no idea! Do you guys/girls count the sugars in milk? I've been drinking ~500ml of skim milk a day (protein shakes) and that brings to 17g of sugars alone from that.",5.676804511278196,6.056570114035092,5.459674185463662,84.92605263157897,67.15789473684211,7.917794486215539,27.68922305764411,7.447530270364453,1.4243749373433583,459,13,90,4,7,142,73,114,0.084,0.899,0.017,-0.7295,0,1,2,0,0,0,15,0,1,0,0,2,2,0,1,6,1,10,11,0,0,0,14,14,9,0,4,2,0,0,0,0,2,0,2,0,0,5,7,11,0,2,4,0,2,3,2,0,1,2,8,6,0,11,8,2,13,0,0,0,0,4,5,0,1,5,53,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.258985903743455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16126748868257718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2449628046542215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13064560435301853,0.0,0.0,0.0,0.19999517512084528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.282286384723079,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2212945115198928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1854157186122296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1694465766391604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5002537129732605,0.0,0.0,0.0,0.2469032797177485,0.0,0.0,0.0,0.0,0.3977142041581978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20685154346000592,0.0,0.0,0.0,0.0,0.19250777887703427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1661282125284098,0.0,0.0,0.0,0.14581152281537305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,domifitness,2018/03/01,"A question about Hip Thrusts Firsly, I am a male that does hip thrusts, yes. But while doing them heavy I have a feeling I need to pee or fart. So literally when I air fuck, i almost fart everytime. But for real. Is there any way around this? I would just keep em doing but its annoying.",0.14172413793103544,2.5224517068965504,1.6823275862068994,95.91418103448281,92.27586206896551,4.968965517241379,19.318965517241374,6.6274283507984215,0.14082068965517225,221,7,49,3,8,71,45,58,0.108,0.835,0.058,-0.5719,0,0,0,0,0,0,9,0,0,1,0,6,2,2,0,3,1,6,4,3,0,0,13,10,7,0,2,5,0,1,0,0,1,0,0,0,1,3,1,0,1,2,0,0,0,0,2,0,0,0,1,7,0,4,9,0,5,0,0,0,1,3,2,1,3,2,32,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33087960931639365,0.0,0.0,0.0,0.0,0.0,0.0,0.22470488191049576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2941542619446506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2891630008787339,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16707619210802474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3054787752448072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29370287074578405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2450109131311781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37015911848647937,0.0,0.0,0.3761036068105508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26228129720633964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2347291938296502,0.0,0.0,0.0 fitness,spellbattle4,2018/03/01,"Starting GZCLP tomorrow, I know my 5RMs, what % of that should I start my T1 and T2s at? I've been working out for about 4 months with only dumbells to work with, today I went to the gym for the first time and figured out my 5RM for deadlift, squat, OHP, and bench. I've been reading through the guide and it just says to guess what you think you can do to start at. Can anyone help me start with a better guess from my 5RM?",7.07193181818182,4.703311420454547,6.53318181818182,87.40727272727274,65.47727272727273,9.254545454545458,31.09090909090909,5.985473137389443,1.3782863636363634,327,8,76,1,4,101,58,88,0.0,0.93,0.07,0.7149,0,0,0,0,0,0,11,0,2,0,4,2,1,0,0,4,0,6,0,0,0,0,16,15,4,0,1,1,0,0,0,0,1,0,1,0,0,4,9,0,0,3,2,0,1,0,0,0,1,3,1,10,1,18,11,0,14,0,0,0,0,4,4,0,2,9,48,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14550470828733064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18404292184549464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17700531315727286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4584797209156598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13948154426479162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1143634486773834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1660992676755163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15826545693738667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2081510929260101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16548532098981578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5891622240182467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13333873221962358,0.0,0.0,0.12134173939393855,0.0,0.19724951910420133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1929059454305057,0.0,0.0,0.0,0.0,0.0,0.30299095577968616,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Lauraidiothead,2018/03/01,"Exercise bike beneficial for limp? I have permanent nerve damage in my left knee,ankle,hip so I have a limp. I was considering just purchasing an affordable exercise bike and keeping it in a room so I can regularly use it. I gained about 25 pounds from different medications I was put in and I’m also hoping it will help me lose that weight. Any suggestions? Do you guys think the bike will help me? Thank you. ",1.9562025316455696,4.717659620253169,3.9213797468354414,81.01903164556964,85.70886075949367,8.729620253164557,23.08987341772152,9.120678840339163,2.5025888607594937,326,12,63,11,10,110,56,79,0.071,0.726,0.203,0.8702,2,0,0,0,0,0,9,0,2,0,2,5,4,0,0,4,0,8,4,0,1,0,7,14,5,0,1,1,0,3,0,0,2,3,0,1,1,4,2,1,1,1,5,1,1,0,2,0,0,2,3,11,2,6,10,0,6,0,2,0,0,6,5,0,1,0,39,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20863389677205607,0.0,0.0,0.0,0.17741436571740735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27257485950235943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2583224365489375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3497385678905698,0.0,0.0,0.25912295674966423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23189130596414995,0.0,0.0,0.0,0.0,0.0,0.0,0.28345809892206136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2918695378935835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2628195530233495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2622668326613339,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2401927573826637,0.0,0.0,0.0,0.16716798446935016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2253254739426994,0.0,0.0,0.0,0.0,0.0,0.3176941287345951,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PMMEYOURFAVORITEJOKE,2018/03/01,"Does Keto + IF effect muscles growth? Did not get answer in daily questions thread so asking again.. I have a question regarding nutrition I started working out in october 2017 102kg Did BMI on jan 1 at that time bf% 35%...Muscle mass was around 64.9 Started diet dint eat protein much So in coming feb bf% reached 32% and muscle mass reduced to 64.3 so I started eating 120gms proetin/day (fried chicken and eggs) and in carbs oats pre workout.. Now BMI Body Fat % reached to 29% and muscle mass up to 65.5 Now my trainer told me start with Keto + IF Total 6 meals around 100grams of protein and 100 grams of fats 20% deficit.. I will be eating between 4 PM to 10:30 total 6 meals in 6 hours no carbs I want to know if eating protein within 1 hour will that all be digested and go to muscles or I will be losing muscle mass in IF. As I feel i was doing pretty well diet wise but trainer asked me stop all Carbs and do IF... will my lifting be affected by this? I want to gain those sweet muscles while loosing weight.. 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For reference I can do anywhere between 1-3 now depending on the day.",4.508888888888889,5.962494148148147,6.06388888888889,75.63250000000002,70.48148148148148,10.585185185185184,32.01851851851852,10.686352973137794,3.809607407407408,220,10,41,7,4,75,43,54,0.0,1.0,0.0,0.0,0,0,0,0,0,0,10,0,0,0,0,3,0,0,0,4,0,4,2,0,2,0,7,4,1,0,2,1,0,0,0,0,0,2,0,0,2,2,0,0,0,3,1,0,1,0,0,0,0,0,0,3,0,8,4,3,8,0,0,0,0,4,1,0,4,6,25,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2715186107132419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4716310093208872,0.0,0.0,0.0,0.0,0.43287157169862095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2454961159514199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6754226044124115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Pappypenguin13,2018/03/01,"Body Recomp Dieting tips? So I’m trying to burn fat while building lean muscle. I do anaerobic resistance training 5x per week, I’m 23, male, 216lb and I’d like to be a solid 190lb. What type of meals should I eat that has 50% protein, 40% carbs, and 10% fats?",0.19496969696969652,2.245862709090911,2.5740909090909128,92.93446969696971,85.54545454545455,5.848484848484849,20.075757575757574,7.1686216300943375,0.4525757575757576,199,6,45,3,6,68,47,55,0.0,0.91,0.09,0.5362,0,0,0,0,0,0,12,0,0,0,0,1,1,0,0,1,0,4,6,3,0,0,3,6,4,0,1,0,0,0,1,0,1,2,0,0,1,2,2,5,0,0,0,0,0,0,0,0,0,0,0,2,1,3,4,0,2,0,0,0,0,1,0,0,0,3,16,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5834942693963222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5375170851928979,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2566369768299486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3566469015652541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4213671444653361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ysplzm,2018/03/01,"Are spread out exercises pointless? I'm doing 100 squats and push ups a day, spread out in sets of 10 throughout the day. I don't expect to literally SEE any results, since everything is under a decent layer of fat, but I would like a result to be increased strength--maybe after however long I'll be able to do knee push ups instead of countertop push ups, etc. I heard, however, that spreading them out like that basically negates any benefits at all. Something like instead of building muscle I'm just 'tearing' them. What are your thoughts on this? ",6.001803051317617,7.249134145631068,6.187406380027743,76.90970873786408,66.76699029126213,8.992510402219137,35.10263522884882,9.23628265651192,3.287947018030513,439,21,77,8,7,140,72,103,0.0,0.843,0.157,0.9447,2,0,1,0,0,0,14,0,1,2,0,6,4,0,0,4,0,9,3,2,2,1,12,14,2,0,2,2,0,0,3,0,1,2,1,0,0,4,4,1,0,1,1,0,4,2,0,0,0,2,2,6,4,18,9,3,19,0,0,1,0,4,10,0,0,7,49,10,0,0.2716386799341232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36944723448489214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3503689529004092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30294893256876143,0.0,0.0,0.0,0.0,0.2441313301615959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3981268140483048,0.0,0.0,0.24039168377094286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27289756471395804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21646085872904736,0.0,0.0,0.0,0.0,0.22470232307817184,0.0,0.0,0.0,0.0,0.209120726878464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2156507695327054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1929643245307299,0.0,0.0,0.0 fitness,Goodman9473,2018/03/01,"Is eating 1lbs of extra lean beef a day unhealthy? I eat at least 1lbs of extra lean beef in addition to some other protein foods like yogurt, eggs etc. Is this unhealthy? ",3.33818181818182,5.563379181818185,4.075757575757578,85.43363636363638,75.36363636363637,5.612121212121212,23.12121212121212,6.42735559955562,0.7445030303030302,135,4,24,1,3,43,26,33,0.19,0.743,0.066,-0.6868,0,0,0,0,0,0,4,0,0,0,0,0,1,0,0,1,0,2,4,0,0,0,2,2,0,0,0,0,0,0,1,0,0,0,0,0,0,2,1,4,0,0,0,0,0,0,0,0,0,0,0,1,1,5,2,5,3,0,0,0,0,0,2,0,1,2,16,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23472890431587626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7448591614909554,0.0,0.0,0.0,0.0,0.4059199333551829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.440110902783904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17781611844070835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Borfa2,2018/03/01,"If I'm 5'11, 175lbs and only do SL +30min cardio 5days a week while being on a calorie deficit diet for a couple of months/years, will I reach a flat stomach at one point or this current program will reach a plateau Objectif isnt really muscle mass even tho it will be nice to have more energy, but main goal is really to get rid of the belly fat (which I understand comes very late in the weight loss process). But I'm 34 now and the belly fat mixed with stress from the office + newborn makes me feel physically uncomfortable almost constantly so I'm trying to fix this before it turn into a disease.",4.91,5.746114666666667,5.698333333333334,80.92500000000003,69.0,8.666666666666668,26.666666666666664,8.841846274778883,1.9019166666666667,480,14,93,8,8,157,92,120,0.103,0.848,0.049,-0.8483,1,0,0,0,0,0,10,0,0,0,2,4,3,0,1,10,0,9,6,3,1,0,13,18,9,0,1,4,0,2,0,0,3,3,0,0,1,5,5,4,0,2,0,0,1,1,2,0,1,0,2,3,1,12,13,2,13,0,1,0,0,1,6,0,3,6,53,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23357900911026924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19848947038492676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2009352560031627,0.0,0.25207422908829946,0.0,0.0,0.258100862135843,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15406788581250966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1179446853166236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12187019046887675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2631306094854555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15570473674933588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1580649167002493,0.17740687795511778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22050875231189745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2988682577805128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2672017603285389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1583701359718169,0.2537229537850899,0.0,0.2428348112888636,0.0,0.0,0.0,0.19246624720972852,0.0,0.0,0.18710935569651047,0.2840512607733295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15021360158579528 fitness,_outlier___,2018/03/01,"Difference between a “tight” muscle and a “weak” muscle Can someone fill me in on the fundamental differences between tight and weak muscles? Are the problems interconnected? Like is a weak muscle the result of a supporting tight muscle? Should you stretch weak muscles? How to do you identify and separate the two in your body ? Edit- spelling",5.207167487684732,8.709674741379311,5.544876847290643,70.06637931034484,77.44827586206895,8.141871921182268,34.14778325123153,8.841846274778883,4.057612807881773,277,15,38,7,7,88,38,58,0.226,0.695,0.08,-0.8708,0,0,0,0,0,0,6,0,3,0,0,1,7,0,0,8,0,5,5,1,2,0,10,6,4,0,2,0,0,3,1,0,1,4,0,0,0,0,3,0,3,0,0,0,1,0,5,0,1,0,3,4,2,7,5,0,5,0,0,0,0,3,4,0,0,1,29,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35638537826892513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6704274276367991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15674818222286918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.307004397204193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27185009784936964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3640899929030328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3134179880968763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Heysoos_Christo,2018/03/01,"Question about low-bar squat! So I'm the kind of person who micromanages everything, including their body. So every time I'm lifting I'm trying to focus on as many queues as possible which sometimes ends up having me not do them at all (kind of like doing one and forgetting about holding the others). That being said, squat is probably the hardest for me to get down. What muscles should I be micromanaging the most (if any) during the lift? Also a quick question about bar placement - I know it's supposed to sit on the ""shelf"" formed by the delts and the spine of the scapula, but how do I know it's in the right spot? What am I supposed to be feeling? Thanks for your help, guys!",4.2016541353383445,5.670830105263157,4.768428571428572,84.56407142857147,71.25563909774436,7.4252631578947375,27.58571428571429,7.908726449838941,1.6630457142857151,536,19,104,7,10,171,92,133,0.0,0.908,0.092,0.9006,0,0,0,0,0,0,20,0,1,2,0,8,4,0,0,11,0,10,3,2,1,1,16,19,10,0,2,3,0,1,1,0,1,0,1,0,2,8,2,1,1,5,1,0,0,1,0,0,1,1,2,9,4,21,14,3,11,0,0,0,0,10,7,0,4,4,73,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1558067470200023,0.0,0.0,0.0,0.13249215791260918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21641396775116667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17256295399824184,0.0,0.0,0.0,0.0,0.16415401220640244,0.0,0.17510206453315974,0.0,0.0,0.0,0.0985127027059036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10179146105772144,0.0,0.0,0.0,0.0,0.0,0.0,0.1929138991491131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13059150361841484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4057742256701853,0.21414868612889065,0.0,0.0,0.0,0.0,0.0,0.0,0.09518487042708132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19752864575150653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13202292333328547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17011942380134062,0.0,0.0,0.0,0.21964333653380566,0.0,0.0,0.21006139984699707,0.0,0.0,0.0,0.4365119258854169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16638510785890126,0.1853294519942068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19269341801825948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17937474573676232,0.0,0.0,0.0,0.0,0.0,0.0,0.11360786319547675,0.0,0.0,0.0,0.0,0.13227785618828722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,KossuthInBezantur,2018/03/01,"Bulking on bodyweight routine?/TRX go I have been basically lifting every other day on the Greyskull LP program and doing burpees and sometimes cardio after in days in between, but in a week I am being forced into a 10 hr/day 4 days/week schedule, so won't be able to go the gym before work anymore. Going at night unfortunately isn't really an option, so I'm trying to figure out what to do going forward. I'm looking at those doorway chin-up bars (kind of worried they will jack something up though, I am renting), and the TRX go since I will start having to travel for work anyway. I'm only about a pound away from my target weight, so theoretically I would be doing a slow bulk soon, so pretty bad timing in terms of having to switch things up. So, I am considering the recommended routine for bodyweight, but not sure it's appropriate for a bulk since, and maybe I'm wrong about this, but not as demanding as BB squats, deadlifts, press, and the like. So maybe just do recomp on the recommended BW routine? The other thing I was considering is a TRX go, but it's pretty pricey and don't really know much about it. ",9.823588175331297,6.87471189908257,9.824556574923543,67.76779306829768,60.74311926605505,11.7072375127421,37.983690112130475,9.444778638647367,3.491194087665648,886,30,163,11,9,295,129,218,0.099,0.807,0.094,-0.2553,1,0,1,0,0,0,29,0,0,1,2,13,5,0,0,14,0,22,3,0,0,1,20,35,19,0,1,7,0,2,1,0,4,1,0,1,0,10,8,2,0,2,3,1,8,5,2,0,0,2,3,9,3,32,26,2,33,0,0,1,0,1,15,0,1,13,110,19,3,0.13781136168542427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13667183977439373,0.0,0.0,0.0,0.0,0.0,0.0,0.12947831077607416,0.0,0.11506673062290605,0.0,0.0,0.11726731850789343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2666307823128035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11611201597526162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4699282362594176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14350932621166956,0.07573752030384193,0.0,0.0,0.0,0.0,0.0,0.0,0.06732767019873923,0.0,0.0,0.0,0.11572683513740364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2769000718379827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1013072076172932,0.0,0.0,0.0,0.0,0.129326627344104,0.0,0.0,0.0,0.0,0.0,0.0,0.10481175057955934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2804073978258469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17657097431455532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22799796497899996,0.0,0.0,0.0,0.0,0.1060939190794034,0.13629896053427848,0.0,0.09754359111212918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12988557745803894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1831114902432411,0.0,0.13539896314942804,0.0,0.08035891324838443,0.0,0.0,0.0,0.0,0.09356486840903863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2210879233817097,0.16781711193584942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2006566252647698,0.1399541273142359,0.0,0.09789723734019457,0.15067509001301804,0.0,0.0 fitness,odifududicks,2018/03/01,"Can anyone recommend a decent program given what my gym offers? I recently joined a gym known as ""Chuze Fitness"". This gym in particular does not have a squat rack or a bench, but it does have several free weights, weight machines, and a customized smith machine that can go left and right as well as up and down. I know this isn't optimal for muscle building, but it is what I have given my financial situation and location and I want to make the best of it. I have absolutely no history of strength training and am a skinny dude, 5'5"" and about 125 lbs. What is a good routine or program for the sake of building up strength/muscle?",5.4982786885245885,6.35679649180328,6.219795081967213,77.6316598360656,67.68852459016394,9.70655737704918,34.10245901639344,9.827888789773867,3.345127868852459,500,23,94,11,8,164,77,122,0.046,0.764,0.19,0.9623,0,0,0,0,0,0,15,0,0,0,2,2,5,0,0,9,0,10,3,1,1,0,16,16,14,0,1,5,0,2,0,0,0,0,0,0,0,9,7,3,0,2,3,1,1,3,0,1,0,2,2,7,6,14,14,1,9,0,0,0,0,1,7,0,2,1,64,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16066755209532838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2411399838957528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4021641366338224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13058929646536865,0.19272860227971733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12628110502026146,0.0,0.0,0.0,0.24965669429521356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15337996619818975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2268800763611255,0.0,0.0,0.1962309053504188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2595860497582084,0.0,0.0,0.2582824011681162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1355302256061996,0.0,0.0,0.5596203903045652,0.2065998584740196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GummyFruit,2018/03/01,"M/18/6'0 (~200->180->190->180) 2 Year Progress Progress Pics [2016-2018](https://imgur.com/a/IgsKN) **Stats** Height: 6'0 Age: 16 Starting Weight: ~200lb End of Unhealthy Cut: 180lb Dirty Bulk: 190lb Clean Cut: 168.8lb Bulk: 187lb **1RM, Before-->After** Bench: 100lb --> 290lb Squat: 225lb --> 355lb Deadlift: Nothing --> 335lb **Diet** My first cut was starving myself and just eating only deli meat every day and basically eating whatever I want at small amounts. That got me from 200lbs to 180lbs in 2 months. Lost way to much muscle mass which was pretty unfortunate. I then jumped onto a dirty bulk straight away and later gained 10lbs of fat and barely any muscle. After maintaining that weight for a couple months. I gained a lot of information from r/fitness and then began my clean cut. I wasn't too strict with my diet, but made sure I kept a protein amount of 1.2 x LBM daily and eating around 500 calories less than my maintenance. I would also say my bulk wasn't too strict as well, I just made sure I had the protein hitting around 1g x my body weight and hitting around 500 more calories than my maintenance. I recently started my cut and I wanted to be more strict about it, so it was something like this... **Breakfast** *Multi-Vites *2 Cups of Greek Yogurt *Tablespoon of Honey *2 Tablespoons of Peanut Butter **Pre-Workout Meal** *2 Scoops of Whey *Banana **After-Workout Meal** *2 Scoops of Whey *Strawberries *Peanut Butter **Lunch** * Chicken Breast * Jasmine Rice *Brocolli **Dinner** *Salmon *Bread *Spinach **Workout** Before my second cut, I basically just messed around the gym and only focused on bench press. Never touched the squat rack and never deadlifted. 3 Times a week I would go to the gym to bench and would just do my own made pyramid workout. However during and after my second cut I began to follow r/Nsuns 4 day program ever since. It let me progress my lifts from my second cut to my bulk by... *bench 225lb->290lb *squat 245lb->345lb *deadlift 225lb->315lb For accessories, I never did much of it until I started bulking recently. However, it goes like this **Monday** *Dumbbell Flyes 3x12 *Barbell Row 4x6 *Preacher Curl 3x8 *Superset Tricep Pushdown 3x8 **Tuesday** *The Glute Curl things 3x12 *Calf Raises 3x8 *Weighted Pull Ups 4x6 *Reverse Crunches 4x12 *Oblique Crunches 4x12 **Thursday** *Face pulls 3x12 *Lateral Raises 3x8 *Incline Dumbbell Curls 3x8 *Superset Tricep Pushdown 3x8 *Underhand Barbell Row 4x4 **Friday** *Barbell Row 3x12 *Face Pulls 4x10 *Chin Ups 3x8 *Planks 3x60 secs *Hanging Leg Raises 3x12 I started working out the accessories and deadlift consistently recently, so those may seem lacking. Things i learned from this is to follow a program and keep strict dieting. And when I mean follow a program, do all the T1, T2, and accessories consistently (which I didn't do). In the end, the main purpose of this is to be consistent. Also, i'll hopefully be adding an update after I finish my cut Thanks for reading :) Edit: Just woke up and ouch... I'm in the middle of my cut by I'll try to get a video for me doing 285lb later today. Sorry if I don't look like I can, I wish I had better aesthetics too :( Edit: Ouch, I'm still trying to collect all the salt. But let me say, I do full rep squats and bench presses. Also if you need Leg pics, just ask I'll try to take some at the gym today. [Me Rn](https://imgur.com/a/mtmDC) Edit: 1 Hour after I upload my video, I'll be deleting this post due to all the negativity. For the people who said sincere words, thank you.",0.9356580482115078,2.2491822037325093,1.5760683320373268,90.92082100505444,120.43079315707621,3.7225855365474336,20.192933514774488,5.762545912677911,0.4870127604976671,2779,104,478,34,160,850,321,643,0.076,0.8190000000000001,0.104,0.9682,2,0,1,0,0,0,227,0,2,0,9,23,23,10,0,23,0,28,25,9,3,9,65,64,32,0,11,10,0,7,3,1,4,1,3,2,0,18,24,17,2,4,8,0,9,8,12,1,4,19,15,51,11,62,33,16,78,0,1,1,1,9,22,0,7,48,246,69,9,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1919957208842573,0.0,0.0,0.0,0.05442196365363767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.284968486950646,0.07481562360885742,0.0,0.07518918818670675,0.0,0.0,0.0,0.0,0.06809815811305582,0.0,0.0,0.07077849588181456,0.0,0.08889335997427086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08854975170600986,0.0,0.10322321912461846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24566667876176884,0.0,0.0,0.14176257611640744,0.0,0.0,0.0,0.0723901462897719,0.06742726382181917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06807200028523143,0.0,0.0,0.0,0.0,0.04181146477807335,0.0,0.0454819065558452,0.0,0.06400591326252784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07948612321797856,0.07881171935302526,0.0,0.0,0.0,0.0,0.0,0.0,0.07113279792053112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1636686435830129,0.0,0.1172933018913229,0.0,0.0,0.0,0.06720358593839589,0.0,0.0873603035299244,0.06803716802438373,0.0,0.2271740345613642,0.0,0.0,0.0,0.08717424034128872,0.0,0.0,0.0,0.0,0.0,0.0,0.12775559326333027,0.0,0.11765996409051062,0.0593399435553017,0.1851681918295761,0.0,0.0,0.0,0.0,0.07678927746708243,0.0,0.0,0.0,0.0,0.1217302016263392,0.0,0.0,0.0,0.0,0.0,0.05548152160399954,0.0,0.0,0.0,0.0,0.0,0.07664495484185507,0.08141751494014822,0.0,0.0,0.0,0.0,0.0,0.0,0.08004992056052528,0.0,0.0,0.0,0.2370547673907465,0.0,0.0,0.0,0.07612520513878226,0.12728337490763614,0.0,0.0,0.0,0.07285472569009667,0.0,0.0,0.0,0.06620020678459451,0.0,0.0,0.0,0.0,0.061609667281823724,0.0,0.08958508928654185,0.22657766801487564,0.0,0.06391067482807036,0.0,0.0,0.0,0.0,0.0,0.0,0.15085138302617074,0.0,0.06017129471908264,0.0,0.0,0.14735854629683773,0.0,0.0,0.1063344448697543,0.0,0.0,0.0,0.04666512417791383,0.0,0.15171487320036134,0.0,0.0,0.16300181373168587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09440548687155967,0.06352271077616332,0.06419384597048419,0.3898114621565129,0.07195502014254361,0.0,0.0,0.0,0.09202855382691114,0.0,0.0,0.05826152916079819,0.0,0.0,0.17054934738978916,0.0,0.0,0.05153557804191646 fitness,nixonbeach,2018/03/01,"Belt positioning. I am a 29 year old dude with a pretty thin waist. I have trouble fitting into the belts at my gym, but I’m not sure if it’s because I’m positioning them incorrectly or because they are too large for me at their tightest fit. Should the belt cover your hip bone? Should it shift as you deadlift? I always want to experiment with the belt at my gym but feel a little silly trying to figure out the right position and size...",3.4281006493506467,5.0309839204545455,4.867402597402599,82.55681818181822,73.43181818181819,7.301298701298702,25.07142857142857,7.957251820313856,1.383647402597402,347,11,69,5,7,116,65,88,0.065,0.851,0.084,0.3772,0,0,0,0,0,0,9,0,2,3,0,1,3,0,0,7,0,5,3,3,0,1,16,9,6,0,4,5,0,2,0,0,2,0,0,0,0,2,5,1,0,2,2,0,0,1,1,0,0,0,2,11,2,11,7,0,12,0,0,0,0,5,10,0,2,2,43,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2717843368853475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3982241793686408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31950917963050185,0.0,0.0,0.16515516421932794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.327371491205451,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3427457761094484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3323025945185305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27894229939181914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3078471874458189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22176197039864612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19265626227517496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2103405674556673 fitness,0xpBigBoyBilly,2018/03/01,"Should I still do Ivysaurs 4-4-8 if i'm unsure I can make the weekly gains? So I have read over his guide and noticed he suggest a linear progress up every week (which I understand is great for beginners for those ""newbie gains""). Squats should be going up 15lb/week, Bench 10lb/week, and OHP 5 lb/week. This is my first week attempting this routine. So today was my second day. Mostly switched from this one because it's a 3 day split and with my study/work schedule seems to suit me the best since those are my main priorities right now. Here are my stats at the moment: Bench: 170 lbs @ 4 reps (5 if it's the first set) Squat: 140 lbs @ 8 reps OHP: (I'm definitely new to this so this exercise, I had to watch videos of correct form and was a bit unsure with the motions.) I have done seated dumbbells shoulder press with 50-55 lb's @ 6-8 reps. For this week I've been doing 75 lb @ 8 reps. I do have a little lifting experience but I'm definitely still a beginner. I honestly don't know if I can reach those kinds of gains every week because I feel like I'm starting at a higher number than most would? (I'm not sure if that's a 100% accurate statement haha). I'm pretty gased after each set and I need a pretty big break between each set to continue. Been on a -500 calorie deficit diet as of 2 weeks now. My goal is aesthetics primarily so hoping for visible abs and muscle gain. Also pic for your thoughts/advice: https://imgur.com/a/hH1Ea? ",2.733667820069208,4.589472567474051,3.944005536332181,87.3756484429066,75.9204152249135,6.838532871972319,24.01674740484429,7.699297019823105,1.119700512110727,1128,36,232,16,25,368,170,289,0.036000000000000004,0.799,0.165,0.9888,0,0,0,0,0,0,55,0,1,0,10,10,8,0,0,14,1,24,3,1,1,2,32,39,17,0,9,6,0,2,1,0,3,1,0,0,0,13,11,1,0,5,3,0,2,2,0,0,4,6,3,20,8,26,29,8,38,0,0,1,0,4,9,0,8,24,130,33,2,0.0,0.0,0.0,0.0,0.0,0.10252879925485693,0.0,0.0,0.0,0.0,0.0,0.0839062779535837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1279192481144551,0.0,0.0,0.0,0.11010941839158353,0.0,0.1145479121856597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13533233045889326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10737188042564312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.176803026041204,0.0,0.0,0.10263408437126832,0.0,0.0,0.05305183744153998,0.07495646969655355,0.0,0.0,0.0,0.17849360862263008,0.0,0.0,0.0,0.0,0.0,0.0,0.05962972730471795,0.0,0.0,0.11567714074278908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10421145925748654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1092603677846886,0.05766251951662494,0.0,0.0,0.0,0.0,0.0,0.0,0.05125970696253111,0.1051596492094045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07003641037939405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07779851198927475,0.0,0.1013345538475041,0.0,0.0,0.0,0.0,0.1194546664186609,0.0,0.0,0.07109802568450516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2134872779683376,0.0,0.0,0.0,0.0,0.0,0.0,0.10495063411485332,0.0,0.0,0.0,0.0,0.0,0.0,0.08960302024374919,0.0,0.0,0.0,0.0,0.0,0.09551726729894916,0.0,0.0,0.0,0.08679276171579023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07426450197550913,0.0,0.1675820738595912,0.0,0.0,0.0,0.0,0.0,0.0,0.09888797012439754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09945401591619024,0.0,0.0,0.0,0.0,0.0,0.10922775281531122,0.0,0.0,0.0,0.0,0.0,0.0,0.7574606338555492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07638464082301727,0.0,0.0,0.07453374940328326,0.0,0.0,0.0 fitness,garbagetrain,2018/03/01,"Body stress After any type of exercise my body feels stressed and my throat gets tight like it does when I'm nervous or stressed. I've had this problem for years, but I'm just now beginning to realize how annoying it is. Even short (like 15 min) bedtime yoga routines make me feel this way. Anyone else have this problem? Or know how to make it stop?",3.228260869565218,5.231008275362324,3.431231884057972,90.9451086956522,74.94202898550725,6.918840579710146,27.44202898550725,7.793537801064563,1.5359159420289856,277,11,57,4,6,85,53,69,0.252,0.726,0.022,-0.9438,0,0,0,0,0,0,8,0,0,0,0,6,9,1,4,0,0,3,4,3,4,0,17,12,7,0,2,4,0,3,2,0,0,1,0,0,0,6,1,0,2,4,2,0,0,0,7,0,0,1,3,3,2,5,11,0,9,0,0,0,0,0,1,0,2,9,27,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.123364470298191,0.0,0.0,0.0,0.0,0.1268455239425624,0.18587515357134135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40300942965035147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1587524050654554,0.0,0.0,0.0,0.0,0.0,0.15154410070943414,0.0,0.0,0.0,0.0,0.11981905938721304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18345187486451794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09477881462650448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09969774681596437,0.0,0.0,0.0,0.0,0.0,0.0,0.177254734252031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2421840865933948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3471681908454996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1516662061893905,0.6234108442586324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1439941714834241,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11682157092152536 fitness,CanadaMuay,2018/03/01,"Excessively tired after gym days I recently got back into lifting after a couple years break. During that time, I still remained active by training combat sports. Ever since I've gotten back into lifting, I've found that I've been getting excessively tired the day after a hard workout. It's to the point where I'm on the verge of falling asleep by 11:00 am at work. I have a job where I have to get up early (5:30 am), so I usually average around 6.5-7 hours of sleep a night. I find that even if I nap for 2-3 hours after work, I'm still exhausted. It's not just a feeling of physical exhaustion, but extreme mental exhaustion. Sometimes it causes me to split-second hallucinations. My diet is fairly normal (I don't eat out often and don't eat a lot of junk food). I'm doing a 3-day split at the gym with each session lasting around 1.5 hours. What's the solution to overcoming the exhaustion? More sleep? Lighter sessions? Any tips are appreciated",3.98401801801802,5.828159005405407,5.4210810810810806,78.16315315315315,72.45945945945945,7.9603603603603625,27.46846846846847,8.648137234880735,2.210592792792793,756,28,136,14,15,254,119,185,0.115,0.8320000000000001,0.053,-0.6783,1,0,0,0,0,0,30,0,0,0,2,13,4,0,0,13,0,10,13,3,1,1,20,19,4,0,2,4,0,2,0,0,0,6,0,0,0,7,8,4,0,3,5,0,1,3,4,0,0,4,2,10,0,25,15,3,36,0,0,0,0,0,13,0,3,21,83,17,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08993987287416648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.235475052431074,0.0,0.0,0.0,0.2033962447234936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13586524338567896,0.0,0.0,0.0,0.0,0.0,0.0,0.14634079472333028,0.0,0.2558861142391871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2706655961904735,0.0,0.0,0.0,0.0,0.0,0.08735506214341658,0.11963479664352768,0.0,0.0,0.0,0.0,0.0,0.0,0.0668735425360319,0.0,0.0,0.0,0.12088127825463214,0.0,0.15992671641910033,0.1450139052866327,0.0,0.0,0.13819853508983942,0.0,0.0,0.0,0.105778684111151,0.0,0.0,0.0,0.0,0.0,0.11847705493018265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3907420208898571,0.0,0.0,0.0,0.0,0.0,0.13124550776077726,0.0,0.0,0.0,0.0,0.10780779944176934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11244089393349836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13328480476851826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12411503222429343,0.12958461136451682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12502641715233442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13058867052912573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10940505969875974,0.0,0.26470672877786205,0.0,0.0,0.0,0.13080639483343726,0.0,0.0,0.0,0.21124257867364266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0771206155465179,0.3040218838287067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14566333581285554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19257057902306976,0.0,0.0,0.0,0.0,0.0,0.08516971873867385 fitness,_maxi,2018/03/01,"Chess and shoulders help a lot when I do biceps. How do I isolate them better? I'm torso dominant and I found out one of the reasons why I have small biceps and big pecs is that the pecs are activated a lot in every biceps exercise I do, except for concentrated curls. I'm now using more the concentrated curls, and I was thinking if you could share some ideas or tips for me to use on this subject. Thanks in advance.",4.073571428571427,5.1852335000000025,5.462857142857146,80.83214285714288,71.14285714285714,7.980952380952381,27.095238095238088,8.344100000000001,1.7856809523809525,330,11,65,5,6,111,60,84,0.022,0.847,0.131,0.836,0,0,0,0,0,0,7,0,1,1,2,3,3,0,0,5,0,8,5,4,4,0,19,15,8,0,2,3,0,0,0,0,0,1,0,0,0,2,5,0,0,4,2,0,1,0,0,0,1,2,0,9,3,9,12,4,9,0,0,0,0,4,6,0,5,2,47,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2321077513012818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20953779597832747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22111787467500912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2877530276924465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1759086807723571,0.0,0.0,0.0,0.0,0.0,0.0,0.2962639622409025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4462359330556127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17783682423267122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2698330735796993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2416204271499133,0.0,0.0,0.0,0.16816160592604845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4533295496088194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2368121965372192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MaelstromPsycho,2018/03/01,"If I am suppose to eat 1,500 calories a day and I burned 300 calories in the gym, should I really be eating 1800? I am confused guys like my plan states i eat 1500. DOes that mean even if i burn 1000 calories in the gym i still stick with 1500 or do i go up by 1000 to make up for the burned calories?",1.7263636363636363,2.6263025454545463,2.96709090909091,97.30063636363636,76.57575757575758,5.886060606060608,22.29090909090909,5.6839178017228535,-0.06932363636363625,232,6,58,1,5,75,44,66,0.038,0.914,0.048,0.1431,0,0,0,0,0,0,5,0,0,0,1,2,2,0,1,4,0,5,3,0,1,0,9,8,4,0,3,3,0,0,1,0,1,0,0,0,1,1,2,3,0,1,2,0,1,0,1,0,0,0,0,9,1,9,6,0,8,0,0,0,0,1,4,0,4,3,34,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16507220111929086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22399120299428027,0.0,0.0,0.0,0.0,0.7857290200553183,0.0,0.0,0.0,0.0,0.0,0.16905832225167974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14546724060623067,0.0,0.0,0.0,0.0,0.2534393771149385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1250485028720468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17085443486591195,0.0,0.0,0.2788140857468497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1639737118744623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2044089664778283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,smq5028,2018/03/01,"Cutting- Carb/Dieting Question (Yes I read the Wiki) I'm a M 5'7"", currently 145 lbs who aims to lift heavy (relatively speaking) everyday. I have been on a cut and want to ensure my diet is being effectively scrutinized. I eat 1500 cals a day and am sitting at around 10%-12% BF Questions: Do you need to have alternating days of higher/lower calories while cutting, or can you eat the same amount consistently with perhaps one day a week with slightly higher calories? Also, I've been reading so many mixed reviews across the all-knowing Internet as well as within the Wiki, and I realize that fat loss comes down to calories in/calories out. However, when you start getting to a lower BF %, how beneficial is it to lower your carb intake? Is 120 g considered low carb? I'm still consuming an adequate amount of protein (~150-170 g per day). Has anyone been in a similar situation or has anyone gotten to 8% BF while eating >100 g carbs per day?",5.805711610486893,6.946168129213487,6.900617977528093,72.00838014981275,67.14606741573033,9.753558052434457,33.934456928838955,9.928628108626363,3.597492883895132,749,34,127,17,12,252,121,178,0.086,0.8340000000000001,0.079,0.4137,5,0,0,0,0,0,36,0,4,0,2,7,6,3,0,11,1,14,5,1,2,0,18,22,13,0,2,2,0,0,0,3,0,1,1,0,0,3,8,5,0,4,2,0,1,0,5,1,1,4,1,9,1,21,17,3,24,0,2,0,0,11,9,0,4,13,73,12,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12678221831289274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2217059270422696,0.0,0.0,0.1411318052759552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1365658426305243,0.0,0.0,0.0,0.0,0.0,0.0,0.5112172022015883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4866696979838528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0828291937611122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08712795175913224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1607319347056424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11755339614633875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10742897472981752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3551961089122889,0.0,0.3171603968367317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1782025631276969,0.0,0.0,0.0,0.0,0.0,0.0,0.1122135140777641,0.0,0.126608089356242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09350940472548627,0.0,0.1271690560084998,0.0,0.1425440686449471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,re_nonsequiturs,2018/03/01,"Can't balance in lunges I don't even mean weighted ones, just body weight. Any suggestions for the lunge equivalent of doing pushups on a counter? Thanks for the great responses, that was really fast! I'll work on my core and gluteus medius. Second edit: tried out shallower lunges with my arms out and stepping back and I was a lot more stable, thank you! You guys ROCK!",2.7942857142857136,5.597164642857145,2.6567857142857183,91.5994642857143,81.14285714285714,6.357142857142858,23.035714285714285,7.6454224807358475,1.1602857142857146,295,10,57,5,8,88,56,70,0.0,0.818,0.182,0.9209,1,0,0,0,0,0,10,0,2,0,1,3,3,0,0,4,0,5,7,5,0,0,9,8,3,0,0,1,0,2,0,0,0,0,0,0,1,1,6,2,0,1,1,0,1,2,0,0,2,2,2,6,3,9,6,2,8,0,0,0,0,4,5,0,1,2,35,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1602342274902074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1811823783277736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2617281315892785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15562920485214374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2597792548150629,0.0,0.23330746580994516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20032138363092425,0.0,0.0,0.0,0.0,0.0,0.2566665390288321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15966674152338345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15094848958506996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4338667928307194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15997505387731178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5738596543759777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17153903480758892,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Fortknoxgaming,2018/03/02,"Large Triceps Appearance issue. So this might be a bit of a weird complaint or issue, but i have quite large triceps so when i flex my arm my biceps don't really pop like i want them to. Is there a workout i can do to help give my arms the pop im looking for or do i just need to cut more?",1.2289230769230777,2.0956632769230765,3.4584615384615383,93.42153846153849,77.76923076923076,6.430769230769231,22.23076923076923,6.742157984588678,0.3242923076923079,223,6,55,2,5,77,46,65,0.136,0.778,0.086,-0.2911,0,0,0,0,0,0,4,0,0,1,1,5,3,1,0,4,0,8,5,5,0,0,8,13,6,0,2,4,0,0,1,0,1,0,0,0,0,1,0,0,0,0,1,0,1,1,2,0,0,0,1,9,1,5,11,2,2,0,0,1,0,3,0,0,4,2,36,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30763163649365416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2703098049897954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18887172041375394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.304371601484113,0.5882118609142425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1376638581898374,0.0,0.0,0.0,0.2366248909859436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.298924883297955,0.0,0.0,0.0,0.0,0.0,0.2089368815490989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2997085497907179,0.0,0.0,0.18051598619653075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16620160760420688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Celicni,2018/03/02,"Should I go on SL 5X5? Basically I've fucked around in the gym inconsistently for almost 2 years now. On and off, overall training time a bit more than 1 year. I'd like to cut for summer, to finally get abs for the first time in my life. My workouts so far have mostly been some variation of PPL and I've plateaud HARD on the bench. I do 8x80kg (meaning my 1RM is approx 100). Sometimes can't do that much (I guess it's expected I fall off a little bit since I've started cutting). The catch is...when I say some variation of PPL I mostly did chest tris back bis and then shoulders on the ""leg"" day. So despite my ""intermediate"" bench (some site I found shows me to be in the 50% of people THAT TRAIN) I squat for like 10x50 (I did squats up to 100kg but they're very shitty half squats, it's only around 50kg that I can go down all the way). Deadlift is also weak, I can do like 10x80. Should I go to SL5X5, to fix the obvious disbalance between upper and lower body, and possibly fix the bench plateau, WHILE STILL CUTTING? Also since I said I want abs by summer I'd do like 10 min abs exercise on the off days (mon wed fri workouts so abs would be tue thurd sat)?",1.026284153005463,2.976946737704921,2.7864754098360685,93.19288251366122,81.62295081967213,5.869945355191258,20.8224043715847,6.996647511020387,0.3185142076502729,900,26,206,11,24,298,144,244,0.09,0.861,0.049,-0.8944,1,0,0,0,0,0,37,0,0,0,1,10,9,4,0,12,0,18,8,4,0,2,24,30,13,0,5,1,0,1,4,0,3,3,2,0,0,5,7,0,0,2,5,0,5,1,5,0,2,6,3,19,4,31,19,10,42,0,0,0,1,3,19,1,7,21,111,24,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14908111701726354,0.0,0.0,0.2381174506528672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2650682889568108,0.0,0.0,0.0,0.11447899472254787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3250752803305919,0.1653713438993884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1920296687311624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1630899999667175,0.0,0.12663665961491974,0.0,0.16323847198430552,0.0,0.13763651719926365,0.07778329138141736,0.0,0.2538346175380312,0.0,0.0,0.0,0.16400733775248882,0.0,0.0,0.0,0.13336661317944934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1051578550398399,0.2909396302832812,0.1492161742363624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16217320711940433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10944341844223962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11322941917100345,0.0,0.0,0.0,0.0,0.0,0.10321416348636124,0.0,0.0,0.0,0.0,0.16783904531940852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1416183107721518,0.1183947978263949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24630899688243224,0.0,0.0,0.0,0.0,0.0,0.14724543812664515,0.0,0.10537753738877276,0.0,0.11889520419628508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17362543840770714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12284101739896297,0.08781287061229652,0.11817346146243984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1057595857447485,0.0,0.0,0.19174678067946307 fitness,taptwo,2018/03/02,"Deadlifts with or without floorpads/risers? Been doing DLs only with those 2-3"" thick foam risers to put the weights down on. Today I was at a gym that didn't have them. The extra range felt strange and afterwards my back feels weird too. Anyone have input on whether to always/never use these? Not sure if I've been limiting/spoiling myself or if they are recommended. (Not doing very heavy weights - 215 - but interested in input from all angles. )",4.643752151462998,6.852643530120488,4.815008605851983,81.66024096385546,71.5301204819277,6.670567986230638,26.314974182444054,7.447530270364453,1.5119721170395874,355,12,61,4,7,111,69,83,0.053,0.88,0.067,0.473,0,0,0,0,0,0,16,0,0,2,0,2,3,0,0,3,0,9,2,0,1,2,17,12,7,0,2,9,0,5,0,0,0,0,1,0,0,3,3,2,0,2,1,0,1,4,1,0,0,5,6,5,2,11,7,2,10,0,0,0,0,2,6,0,4,3,44,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18740507506556034,0.0,0.0,0.0,0.0,0.0,0.0,0.2060900215515091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13551842946965348,0.0,0.2573402140234703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2038404817737344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2694330626990874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25260467970534745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2540506171207326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2314823110968825,0.0,0.2211436952649556,0.0,0.0,0.0,0.6527497300202821,0.0,0.0,0.0,0.0,0.0,0.2583606945253743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,girlboss93,2018/03/02,"Need advice on an ab work out for postpartum belly I am a 24yr old f 173lbs an 5'3"". I don't have access to a gym so prefferably things I can do from home. I didn't have much by way of abs when I got pregnancy and now 2.5yrs after giving birth they are non existent. I am doing keto w/ intermittent fasting and starting to lose weight, which is making the flabby bits more flabby. Since I don't have any ab strength I am looking for suggestions for super easy to start routines, most of the ""30 flab to abs"" type challenges are still too hard for me ",2.959365079365078,4.5010720000000015,4.118690476190476,87.69853174603178,74.53571428571429,7.120634920634919,23.158730158730158,7.793537801064563,1.0042825396825394,432,12,90,6,9,141,82,112,0.038,0.836,0.126,0.8625,0,0,0,0,0,0,11,0,0,1,5,5,4,0,0,6,0,15,1,0,1,0,6,22,4,0,1,0,0,2,0,0,0,0,0,1,0,2,3,1,0,0,1,0,0,3,1,0,0,2,3,10,3,15,20,4,12,0,1,1,0,3,2,0,1,9,58,12,3,0.0,0.0,0.0,0.0,0.0,0.2371307629933209,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16502144932694335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2649288201294395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2327876889438275,0.0,0.0,0.19408245978222727,0.0,0.0,0.0,0.0,0.0,0.2173813981694247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24341414952149945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.203778629196534,0.2714815903595037,0.0,0.0,0.0,0.0,0.16198168272015842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17838769954669156,0.17993403455261686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2546375287941275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20073612446005376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3435210037522651,0.0,0.1937936722517768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1612167498903717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19261726504714308,0.0,0.2955022574099223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17666400358701953,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MapleQueefs,2018/03/02,"Dumbbell bench strong(er) than Barbell bench? hey /r/fitness. Last chest workout, i struggled with 5x5 of 145 lb barbell benching, but my previous chest workout I did dumbbell benches, 5x5 with 130 lb (65 per hand) and it felt very comfortable. What gives? I thought barbell numbers are supposed to be tangibly higher, but it looks like my dumbbell bench is very similar to my barbell.",4.339141791044778,7.608390283582093,3.7031156716417897,83.42989738805973,79.0,5.738059701492538,39.71828358208956,7.1686216300943375,3.451867164179105,307,21,47,4,8,91,47,67,0.103,0.7809999999999999,0.116,0.6123,0,0,0,0,0,0,15,0,0,0,0,0,3,0,1,0,0,4,3,3,0,0,7,8,3,0,0,2,0,2,1,0,0,0,0,0,0,3,3,0,0,2,2,0,0,0,1,0,0,3,3,6,2,6,4,0,1,0,0,1,0,2,0,0,0,2,22,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3416779436810089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34136987881736186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2900704563809018,0.0,0.0,0.0,0.0,0.0,0.17385345895821055,0.0,0.0,0.0,0.2988297459801448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3720183673957717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2825102270482479,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5872375861882073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,weightquake,2018/03/02,"Strategies around dealing with unplanned time off in the middle of training cycle This might be more specific to strength training/powerlifting but... How do you typically handle unplanned (or unavoidable) weeks off in the middle of a training cycle? Long story short is that I am about to approach 7 days off from training after completing week 9 of a 12 week training cycle. I’ve heard varying opinions ranging from continuing from where you left off, to starting the mesocycle over. The last couple times this happened I repeated the previous week of training when I returned and then kept progressing. What strategies do you use when this occurs?",10.30918918918919,10.674847801801803,8.846621621621622,64.58722972972974,57.468468468468465,11.003603603603604,44.62612612612614,10.504223727775694,5.199461261261262,530,29,73,10,6,162,74,111,0.0,0.964,0.036000000000000004,0.5891,1,1,0,0,0,0,12,0,3,0,2,6,1,0,0,7,0,6,0,0,2,0,10,11,7,0,0,2,0,0,0,0,1,0,2,0,0,5,3,0,1,0,0,0,1,0,0,0,0,2,2,6,1,21,7,1,31,0,0,0,0,5,13,0,3,17,54,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18965516548340447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22337356710391848,0.0,0.0,0.0,0.2357301748417709,0.0,0.1373963620630078,0.21963997921716694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18839493757858303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1736600615007001,0.0,0.0,0.2314739515659196,0.0,0.0,0.0,0.0,0.0,0.18853806849556595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2260070150010068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.150794305651233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2484564365125371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18400242589759686,0.0,0.0,0.0,0.0,0.6835672034238315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,KiraGio,2018/03/02,"Can't improve my bench press weight..? I've started gym about 4 months ago. I'm not trying to rush it or anything, I just need to be sure I'm doing everything right. I'm following Coolcicada's PPL program. Every week I increased my bench press of about 2.5kgs. Now I've been finding myself in the same weight range (56kgs) for the last 3 weeks. Do I just keep going with 3x5 and the same weight or do I just add up even if I can't come close to 5 reps? Thanks.",1.3907445589919831,3.215494855670101,2.6030240549828183,95.59658648339062,79.82474226804123,5.5482245131729675,20.0561282932417,6.42735559955562,-0.06914112256586469,359,9,83,3,9,115,68,97,0.028,0.884,0.08800000000000001,0.6433,0,0,0,0,0,0,14,0,0,0,0,7,2,0,0,3,0,7,3,0,0,1,18,17,4,0,2,7,0,5,0,0,0,0,1,0,0,1,5,3,1,1,1,0,5,3,0,0,0,1,6,8,2,10,15,3,16,0,0,0,0,0,4,0,3,7,41,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.16963906379405178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15748223040222958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16484938413085967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12639890378488913,0.0,0.1612385293801289,0.0,0.17199213712334674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17490985278468107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10876068982790094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17009955732014878,0.0,0.0,0.0,0.15599310829324153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15275070357518708,0.0,0.0,0.14189935480164886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.163429999311811,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1354535536160807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18036513552124492,0.0,0.0,0.0,0.0,0.1761889327089019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12992851478121684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3070129420314991,0.6991158694321998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,narre98,2018/03/02,"Why I can't increase my squat compared to other compound lifts? Been on the same page for three weeks for squats. I'm very pleased with other lifts is just squats i'm struggling. Atm my program for squats is 2x per week using 5/3/1 program with additional supplemental exercises per workout of Weighted Pistol Squats 3x10 and Weighted Shrimp squat 3x10 Even though I have additional volume for squats, I feel I get better gains for other lifts than squats. RM Squat - 80kg/Deadlift - 125kg/Bench - 90kg/Shoulder Press - 55kg ",7.742903225806451,9.034177645161293,6.061451612903228,79.21217741935487,62.8709677419355,7.920430107526883,32.704301075268816,7.793537801064563,2.283804301075268,423,16,71,4,6,123,64,93,0.053,0.853,0.094,0.5763,0,0,0,1,0,0,14,0,0,0,2,3,2,0,1,1,0,5,3,0,1,0,9,10,2,0,0,1,0,4,0,0,0,1,0,0,0,3,5,2,0,1,2,1,1,1,1,0,1,1,4,6,1,11,9,3,4,0,0,0,0,0,1,0,0,2,32,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2228076270281256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16639441289071394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12738109933385028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1316206728287674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2765385407217259,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2633672253280551,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24751551886298584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21758274043800144,0.0,0.20786491640908514,0.0,0.0,0.4041588709196485,0.6135547653943021,0.0,0.0,0.2273235739261781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Aryanindo,2018/03/02,"How to make the most out my incomplete home gym? Advice on routines? So i have a home gym that is outside and it has snowed a lot where i live. when it subsides i really want to take my fitness to the next level. I have been using my home gym about 5 times a week but with work schedule its probably been lack luster unfortunatley. The equipment i have is a barbell with weights that can total to 150 kg/ 330 lbs. There is a chance i will purchase 4 more 25kg plates which will make it 200kg/440kg but i m not lifting that yet. I have a bench that is not adjustable. A squat rack/cage. I have just purchased a chin up bar cage thing which will be assembled after the snow is gone. That also has dips for chect/tricep and ab section that allows you to do leg raises. I also have 2 dumbells whcih i can go up to 50+kg/110 lbs +. And an EZ curl bar. I really want to do most of my workout at home but i can go pay as you go on the weekend to a gym near me. This is my routine but i find myself not full tiring/ tearing my muscles at every oppurtunity Leg day= Squats 3-5 sets max weight atm is 140 kg including bar. lunges with dumbells and lunges with barbell. Thats about all i do for leg day. Any more additional movements for this muscle group. I really need to target hamstrings Back day= Deadlifts 3-5 sets max weight atm 150 kg with bar. bent over rows (not sure terminlogy), bent over rows with the weight on one side of the barbell (terminlogy?), bent Lat rows (dumbell pulled up whil bent on a bench). I will soon ad pullups, lat pullups etc so maybe i am good for back day when i add those Chest: bench press 3-5 sets max weigt atm 90 kg ( i know my worst lift). Dumbell Flies and then incline pressups targeting top part of chest. And thats about it i need a bit more for this lift. Shoulders: Standing shoulder press (behind/in front of the neck) 3-5 sets max weight 65kg shoulder raises (side and front), seated bent over shoulder raises targeting posterior/anterior? delt. I think i need more movements here as i feel my shoulder regains stamina after a break Bicep/Triceps= I dont hit these as much as i should. Have a EZ curlbar that i lift, dumbell curls. Skull crushers. I really need movements focusing on these muscles. And then finally cardio i do about 10-15 kms on the exercise bike. I was hoping you could give me advice on what i could add to my routine. Its a possibility for me to got to the gym to complete movements i cant do at home. Thank you in advance. 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As the title says. How often can you do high intensity cardio without suffering ill effects? I've been training for MMA for the past six months. My biggest weakness in the beginning was my cardio endurance during combat. I figured that if I blasted my cardio on all of my gym days before MMA class, then I should be able to do better come practice. However, the opposite seems to be happening. I'm wondering if I'm doing too much intense cardio on the days leading up to MMA class or if something else is wrong. Thank you.",4.467747747747751,6.4320355945945975,5.697477477477478,76.18153153153153,71.43243243243242,8.176576576576577,31.25225225225225,8.841846274778883,2.9119981981981984,465,21,78,9,9,155,77,111,0.071,0.8270000000000001,0.102,0.3911,1,0,1,0,0,0,11,0,2,0,3,4,5,0,0,5,0,10,7,0,4,1,16,19,8,0,4,5,0,0,0,0,1,7,1,0,0,2,1,0,0,4,1,0,2,1,3,0,1,2,1,9,2,14,14,2,16,0,1,0,0,3,7,0,7,7,52,11,3,0.21686793764946044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1845386418613338,0.0,0.0,0.1918020672649285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18681252548547755,0.0,0.0,0.0,0.0,0.0,0.0,0.27972375749410944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18978259368428496,0.0,0.0,0.0,0.0,0.0,0.1811653340201722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19177560104605507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4582657660053239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19192130038376276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1731019187909868,0.0,0.15942288731707518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2070249856050489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17246208846050187,0.0,0.0,0.0,0.19742842544595746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16695553361136592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16305769956454527,0.0,0.0,0.19966285986129625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2090529529436776,0.2351840274139837,0.0,0.0,0.0,0.0,0.2371110453204825,0.0,0.0 fitness,Tgbizzle,2018/03/02,"no feeling of hunger when cutting? Hey i started cutting last week, i am 86 kilos and 1.81 cm. i want to reach 80 kilos i calculated my TDEE and subtracted 500 from that it gives me a daily intake of 2200. now my question is i usually am full before i reach 2200. should i eat till i have reached it or is it better to be more deficient? also do anyone else have this problem that you get full before your calorie intake while cutting.",4.335172413793103,5.272590965517246,5.527068965517241,81.26232758620691,70.3793103448276,7.639080459770115,29.44252873563219,7.793537801064563,1.9339977011494256,342,13,65,4,6,114,62,87,0.166,0.73,0.104,-0.7569,0,0,0,0,0,0,8,0,2,0,1,3,5,3,0,1,0,9,2,0,0,0,8,14,7,0,3,1,0,1,0,0,1,0,0,0,0,6,2,2,0,2,0,0,0,1,4,0,0,0,1,13,1,6,12,3,10,0,0,0,0,5,2,0,2,8,46,19,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2093571353584828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18305294857286086,0.2682396183177453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4455360329931409,0.0,0.0,0.23153614686649826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2678813459056301,0.2186958878126899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13237127165155502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13677693102894484,0.25113734125066434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21339763028665168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2505021817472679,0.0,0.0,0.29326999023172307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1852996435024552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2883298874762932,0.0,0.1544133030871094,0.0,0.20999592550491397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sonofabunch,2018/03/02,"How much difference does lifting to failure make as opposed to 90% what I am capable of? Just curios what you estimate the impact on muscle growth, injury potential, or other things are when you push your muscles to absolute failure every time vs maybe one or two less reps than you could actually muster. Would skipping that last rep hinder potential more than one reps worth?",11.177711442786071,9.64087831343284,9.85134328358209,64.21144278606968,56.910447761194035,13.112437810945272,41.73631840796021,11.855464076750405,5.1034616915422895,305,13,47,7,3,95,56,67,0.127,0.7809999999999999,0.092,-0.5661,0,0,0,0,0,0,6,0,4,0,0,4,0,0,0,1,0,4,0,0,2,0,10,5,5,0,2,4,0,0,0,0,1,0,0,0,0,5,0,0,1,1,0,1,2,0,0,0,3,0,0,5,0,8,3,3,6,0,0,0,0,4,1,0,2,3,34,10,0,0.0,0.0,0.2956637150721441,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2419040094083209,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3165484796143463,0.0,0.0,0.265138889597216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25527280262728225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2469682531690496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20224077793030348,0.0,0.3043830424959529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22272436317288846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4106127069006253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20128572790265467,0.0,0.0,0.0,0.17666944138984073,0.0,0.0,0.0,0.0,0.0,0.0,0.2959663746621092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21522752779199072,0.0,0.0,0.0 fitness,serialflasher,2018/03/02,I work in a low traffic department store. What are some exercises I can do at work without being too obvious? I try to do 100 push-ups everyday and I make an attempt to walk around as much as possible at work. I’m looking to use my downtime at work for something useful. Any suggestions? ,2.0773684210526326,4.500994192982457,4.262368421052631,81.42407894736844,80.75438596491226,8.010526315789475,30.552631578947373,8.841846274778883,3.0139263157894742,227,12,43,6,6,78,44,57,0.039,0.9,0.061,0.2869,0,0,1,0,0,0,6,0,0,0,5,2,1,0,0,2,0,5,1,0,3,1,8,10,3,0,0,1,0,0,0,0,0,1,0,0,0,1,2,0,0,0,1,1,2,1,1,0,0,0,1,5,0,12,9,2,9,0,1,1,0,1,6,0,1,1,29,6,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1618046702642556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21181352606187645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19980635268038294,0.0,0.0,0.0,0.0,0.0,0.1588241581217603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1749103708764898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2682371410014683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18317479249868365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16154295651162845,0.0,0.0,0.0,0.0,0.4110006973337039,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2293618573064673,0.0,0.6928811003550878,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mcburnerr,2018/03/02,Deadlift vs power cleans?? It seems that everyone posts about deadlifts in this sub. Is there some advantage that deadlifts have over power cleans?,6.120000000000001,9.900041000000002,3.7550000000000026,82.39000000000001,76.5,6.533333333333335,28.83333333333333,7.793537801064563,2.4609333333333336,120,5,17,2,3,33,20,24,0.0,0.901,0.099,0.3695,2,0,0,0,0,0,4,0,0,0,3,2,1,0,0,0,0,2,0,0,0,0,3,3,0,0,0,1,0,0,0,0,0,0,0,2,0,4,0,0,0,1,0,0,0,0,0,0,0,0,0,0,1,3,3,1,3,0,0,0,0,0,2,0,2,0,11,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5859848623434191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5873221850430552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5582780598058779,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,njll,2018/03/02,"Running on treadmill or outdoors? Which is more effective? I am new to running, have been running since a month now. I find running outside very difficult because of pollution, traffic(I live in india) and cement roads with dust on them and i hardly sweat whereas on the treadmill, its easier to run and i feel like I've done more because i sweat a lot more.(usually run at 9kmph for 20-25 mins till 3kms) ",4.920833333333332,6.852724855263162,5.031578947368423,81.5493859649123,70.1842105263158,7.698245614035088,33.719298245614034,8.344100000000001,2.8369456140350877,323,16,56,5,6,101,57,76,0.037000000000000005,0.8420000000000001,0.121,0.7399,0,0,0,0,0,0,12,0,0,1,1,1,2,0,0,3,0,5,2,2,1,0,9,6,5,0,0,1,0,2,1,0,0,0,0,0,0,2,4,0,0,3,0,0,6,0,1,0,0,2,2,6,1,11,4,3,17,0,0,0,0,1,6,0,2,6,35,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3932097747117518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33004941425834866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1630755445792457,0.2304079878283736,0.0,0.0,0.29477697058127433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2889141134174942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1575667315406119,0.0,0.28479061816716056,0.0,0.0,0.0,0.0,0.27419453667050314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2574319796008396,0.0,0.0,0.0,0.0,0.3114913328230416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2667914546397348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26611235591152543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mica_willow,2018/03/02,Request - Weights and cardio ideas without use of knees Hi /fitness. I wish to put the bare minimum strain on my knees without giving up weight training (compound lifts 3x week) and cardio 1-2 a week for about 6 weeks. Does anyone have advice for this? ,4.387340425531914,6.57666895744681,4.056329787234045,86.90875,72.19148936170212,5.5510638297872354,28.77127659574468,5.985473137389443,1.2738553191489363,199,8,35,1,4,60,41,47,0.07,0.871,0.059,0.119,0,0,0,0,0,0,8,0,0,0,0,1,1,0,1,2,0,1,6,2,1,0,7,4,2,0,1,2,0,2,0,0,0,2,0,0,0,1,2,2,0,1,0,0,1,2,1,0,0,0,2,2,0,9,4,0,7,0,0,0,0,3,3,0,0,3,17,3,0,0.0,0.0,0.0,0.0,0.0,0.20410261538968688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14604480614175053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18278109862843564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20036445522378024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2357856510435952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20996923053604968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18039420350575824,0.0,0.0,0.0,0.0,0.5026220195308491,0.5086879730793968,0.0,0.0,0.0,0.0,0.2401869778413207,0.4026810643565161,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,fgrr,2018/03/02,"New to all of this, is this normal? Alright so, most of my life I’ve been... not very active. I’m not obese, or even moderately overweight, I’d say I’m on the higher end of average. Anyways. I want to start working out but every time I do, my heart rate goes so high my head throbs and I’m out of breath. Is this one of those “your body has to get used to it” scenarios? What is the best way for me to start slowly and work my way up? I get dizzy when I sit down for a while and stand up and move around so I’m guessing I’m just either A: dying or b: super out of shape. I’m freaking myself out thinking that my lack of exercise is doing something to my body that I can’t fix. But I think everybody has that thought. Sorry for the rambling, I don’t get to talk about the topic that much. ",-0.5460526315789451,1.4729068362573088,1.7526871345029242,97.7251710526316,88.82456140350875,4.589590643274853,17.321929824561405,5.985473137389443,-0.5147382456140348,603,15,145,5,20,203,101,171,0.085,0.835,0.081,0.5272,0,0,1,0,0,0,22,0,1,0,4,9,4,0,0,6,1,11,10,5,1,1,27,28,13,1,3,8,0,0,0,0,0,5,1,0,0,10,9,2,0,3,1,0,1,4,1,0,1,2,1,16,3,27,26,6,23,0,0,0,0,3,11,0,4,7,95,26,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14887147626251135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17549912553033525,0.0,0.0,0.3715129590900063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17355987837587195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14811745825692865,0.0,0.0,0.11045481825808663,0.0,0.14089973825399912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2621146451447936,0.0,0.0,0.0,0.0,0.0,0.18422433392683632,0.0,0.0,0.0,0.0,0.0,0.17162774929370167,0.0,0.0,0.19817011421939013,0.0,0.1766892449295403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.118120543064515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1777406023136931,0.1229343829458732,0.0,0.0,0.16151320973286526,0.0,0.0,0.16385134812008367,0.0,0.0,0.0,0.0,0.11332038182410133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1329891885867104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12874296689339884,0.0,0.1872019553587505,0.2367346108086235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1344143325563347,0.0,0.0,0.0,0.0,0.0,0.21431036540285886,0.0,0.13276311868703752,0.09751402340207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1444343090231073,0.0,0.1379834885398318,0.09863746232603116,0.2654811366867184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24349302474224954,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Heavymetalfighter,2018/03/02,"Leg cramp while benching Hey guys and gals! Recently i have been getting cramps in my hamstrings while doing bench. It usually happens when im on the last few reps and just grinding out. Some times it gets real bad and i cant finish the rep and the spotter has to take the bar. I just wanted to know what i can do to prevent it from happening. Thanks for the help!",2.122876447876447,4.204686229729732,3.0436679536679527,92.0698648648649,78.5945945945946,5.850193050193052,24.08494208494209,6.868970318607317,0.7783536679536679,287,10,60,3,7,91,57,74,0.07,0.8340000000000001,0.096,0.2462,0,0,0,0,0,0,6,0,0,0,0,3,2,0,0,5,0,7,4,1,0,0,12,15,7,0,1,2,0,0,0,0,0,2,0,0,1,4,5,1,1,1,1,0,0,1,1,0,0,1,0,5,1,8,14,2,11,0,0,0,0,3,3,0,1,8,40,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22264236242328167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.278628177951901,0.0,0.0,0.0,0.0,0.0,0.0,0.2640263125363443,0.4715970182359768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17873047665837535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2880287281513376,0.0,0.0,0.0,0.0,0.0,0.14654436041803967,0.21735607188554504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3035071000646805,0.0,0.0,0.2632855934908281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20048829073045188,0.0,0.0,0.2454963218716293,0.0,0.0,0.0,0.0,0.0,0.0,0.15548628339863754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2936782927948399,0.0,0.1572776087569591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,eagleeyejack882,2018/03/02,"Maintain muscle while caloric deficit help? Hey r/Fitness I'm wanting to lose some weight. I'm thinking around 2-3lbs a week until around 175-180lbs depending on how I feel, but I would like to maintain muscle as much as possible. I'm wanting to lose weight because it will make my job easier. I'm 6""2 at 195lbs I'm assuming 25-28% body fat. I am thinking about dropping my calories too 1800, my macros will be 182gp, 155gc, 47gf. I will be lifting every other day for around an hour to hour and twenty minutes, I have a set amount of reps/weight I'll be lifting and if I can't achieve it I'll adjust my calories. Then in between my lift days I will be cycling for 30min (300 calories will be burn on cycling) Should I bump my calories to 2100 calories because of the cycling or stay at 1800? What are your thoughts? ",3.3730581613508406,4.943033829268296,3.79219512195122,90.343799249531,73.51219512195122,6.021763602251407,30.29831144465291,6.297961479604792,1.3877069418386498,644,29,131,4,13,201,101,164,0.048,0.8909999999999999,0.062,0.4749,1,0,0,0,0,0,23,0,1,0,3,6,3,0,0,4,0,16,4,2,3,0,22,28,11,0,5,3,0,3,1,0,7,1,0,0,0,4,5,3,0,6,0,0,0,1,2,0,0,1,3,15,1,22,15,3,19,0,2,0,0,3,8,0,5,9,72,19,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39993632494701664,0.0,0.0,0.0,0.0,0.0,0.18257633630430808,0.0,0.0,0.0,0.0,0.0,0.0,0.16634205922546727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1931568660925904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12617354001813624,0.0,0.0,0.0,0.0,0.0,0.07571972363081418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10037642142495252,0.0,0.0,0.0,0.2949534969108218,0.0,0.0,0.0,0.0,0.0,0.14860695573406085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07316185511720344,0.0,0.0,0.0,0.0,0.3350710779587708,0.0,0.0,0.0,0.0,0.09996143194598583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11008584173708193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1688242458370092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15961699882603647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1919116231196514,0.0,0.11888732283089287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17665664896616887,0.0,0.12012299379192627,0.5470772058529381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10638038526382744,0.0,0.0,0.0 fitness,AlexPhase2,2018/03/02,"Leg Cramps during sports....HELP! Hey so just a quick question. I will randomly get leg cramps when I first start playing a sport (usually basketball) sometimes and its soo damn annoying, mainly because I do almost EVERYTHING in my power to avoid this. I'll be the first one in the gym and do lots of dynamic stretching, I'm chugging down water all day long, my diet/micronutrients are all on point, I even foam roll before/after exercise all the time. What gives? Do you know any counter intuitive things that may cause cramps? All I can think of is maybe not enough salt (I don't add salt to my foods and eat basically 100% clean, real foods), I sweat a lot quickly for any physical activity, and I've been dropping body fat with IM which might throw off my fluid balance. Let me know what you think! ",4.9494474153297645,6.321587509803924,5.1822578728461135,82.68197860962569,69.32679738562092,8.700891265597148,28.28817587641117,9.095868883498916,2.22576339869281,631,22,122,12,11,199,114,153,0.058,0.893,0.048,-0.3493,1,1,0,0,0,0,26,0,2,0,3,6,5,2,1,6,0,13,13,5,1,4,26,21,6,0,0,2,0,0,0,0,3,5,0,1,0,7,6,5,1,5,4,0,1,2,3,0,3,1,2,14,2,11,15,8,19,0,0,0,0,5,7,1,7,10,73,21,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16260907329876673,0.0,0.0,0.0,0.0,0.0,0.0,0.22086010491045496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09899079479856167,0.0,0.0,0.0,0.0,0.0,0.0,0.1803775120529668,0.0,0.0,0.0,0.0,0.0,0.16681818057397188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10472743665660736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16616443313722226,0.0,0.0,0.0,0.1677911914630453,0.0,0.10725636790952103,0.0,0.0,0.0,0.1459447145858224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2762559105758361,0.3927227183845898,0.0,0.0,0.0,0.08484152240552073,0.1557782749202946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.108845888103813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1754079287494306,0.0,0.0,0.0,0.0,0.0,0.17848943677126744,0.0,0.0,0.0,0.0,0.16605370040648973,0.0,0.0,0.0,0.0,0.14370910793601427,0.0,0.0,0.0,0.27611455116377864,0.0,0.0,0.0,0.0,0.16314152373225346,0.0,0.0,0.0,0.0,0.17226901056239435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11003895308734864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1535100435792049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1819127849991468,0.0,0.0,0.1848341730520693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1606068207717549,0.0,0.1149397324364709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10788400065365493,0.20810456040735054,0.0,0.0,0.09469030084239301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17884848288725275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,12_Yrs_A_Wage_Slave,2018/03/02,"How do you know you're getting a lot out of a lift? What cues does your body give you that make you really think you're getting a good workout in? The Pump? The Burn? Failure on your last rep? Exhaustion? Heart rate? What tells you you're getting a really good workout in? I know of course that the King of all metrics for weightlifting is just that you're moving up in weight, but other subjective metrics could be useful for speeding up those gains, so I'm wondering what you all look for when you're lifting to know you're doing things right.",3.4972222222222205,5.361879462962968,3.6214814814814815,90.47166666666668,73.81481481481481,6.651851851851853,24.962962962962962,7.3871296695380915,1.0440851851851851,434,14,88,5,9,133,66,108,0.037000000000000005,0.851,0.112,0.8364,0,0,0,0,0,0,11,0,7,0,2,4,3,0,0,7,0,5,4,2,3,2,15,18,4,0,1,2,0,2,0,0,0,1,0,0,0,9,1,1,0,5,3,0,1,0,1,0,0,0,3,8,2,14,16,3,12,0,0,1,0,9,8,0,2,3,51,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22668956178061145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16294320621123687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17859390122523314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3198739241274133,0.1957744536705421,0.0,0.3423493029181887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2418386505840501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3364750828163001,0.16635441100038742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17137783351726193,0.0,0.0,0.173503575618083,0.0,0.0,0.13622660022552266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21690731514618045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2614808484491273,0.0,0.0,0.0,0.0,0.1742852717839455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17837703057261736,0.0,0.0,0.0,0.13558329169178707,0.13076777439262047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17626168572279213,0.0,0.0,0.0,0.0,0.0,0.2485174077087869,0.0,0.0,0.0,0.0,0.0,0.0,0.22131867915979256,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,cheezynoodle,2018/03/02,"Can you offer me insight on how to quit fighting myself? I want to get up and go for a jog but I keep talking myself out of it. Has anyone ever faced this conflict before? How did you over come it? Im tired of being so lazy and overweight, but i just cant get over that tendency to talk myself out of it. Update: I did it! I went for a jog. It was a 20 minute run walk and my legs are on fire. I feel good though i havent felt like this since i was 15! Thank you for all of the advice. Im on the road to success!",-1.5330049261083722,0.2954052068965538,1.2724630541871915,100.69741379310345,91.75862068965515,3.6591133004926117,14.320197044334975,4.65589566412798,-1.3309216748768469,388,7,99,1,14,134,73,116,0.19,0.706,0.104,-0.8985,0,0,0,0,2,0,13,0,3,0,2,6,5,1,0,5,0,10,4,2,2,2,19,20,9,0,1,3,0,3,1,0,0,2,0,0,0,8,6,1,2,3,2,0,7,2,1,0,0,6,3,16,4,19,13,1,18,0,0,0,0,7,9,0,0,3,70,24,1,0.0,0.0,0.0,0.0,0.0,0.21093853976758345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1509362243563748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18368326530379625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1859466089850476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1952601775843848,0.0,0.0,0.0,0.0,0.0,0.0,0.10914667101571013,0.0,0.2072620512874364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2255587108485612,0.0,0.12267975140458458,0.18105539777143195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4663375333156834,0.0,0.0,0.19186869299087894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10545961538780367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22959656081830496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17856386256135093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34700453560191524,0.0,0.19873737927894428,0.0,0.0,0.0,0.0,0.2120840144252233,0.0,0.0,0.2481024279366469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12732141787428294,0.0,0.0,0.0,0.0,0.20010689277271054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Firebl4zeTheOne,2018/03/02,"Is this too intensive? M, 17, 135 lbs, 5 foot 11 inches Planning to do fitness everyday over the summer so I can reintegrate myself back into my soccer team as a competent member. Plan: Wake up early (8 at most) Go to a nearby soccer field Sprints (8:10-8:20) Running alot (3 miles at most, I have a 7 min mile, 8:20-8:40ish) Kicking alot (8:40-9:10) Go home Go to work (Noon) If I do this everyday during the summer is this too much for my body? If so, how much sleep should I be getting. I have a pretty healthy diet. I drink only water, and I eat lots of meat and veggies, but probably more carbs then veggies (which I realize is unhealthy).",1.6641429436705053,3.902914118110239,3.457795275590552,87.67198667474258,81.04724409448819,6.112416717141127,23.942459115687466,7.321109707123232,1.165659479103573,491,18,97,7,13,164,92,127,0.0,0.915,0.085,0.7789,0,0,1,0,0,0,36,0,0,0,5,6,0,0,0,8,0,10,8,4,1,0,14,14,10,0,3,3,0,0,0,0,1,0,0,1,0,4,3,4,0,1,4,0,4,0,0,0,0,0,0,11,0,11,12,8,22,0,0,0,0,1,9,0,7,9,62,15,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1971666713561874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2848183415076732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25118827141741834,0.0,0.2623757126099461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13396582216651695,0.0,0.4371782503527442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25720432201991905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.217994160229658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3769878407544859,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19501453285511824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26086539626402994,0.2764578466949685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2565993520168847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1866725716530729,0.0,0.0,0.0,0.0,0.0,0.0 fitness,callmelel,2018/03/02,"Dumbbell only but no bench workout? The gym at my apt complex has a decent set of dumbbells, treadmills, and a really shady multipurpose machine from like the 80's. For some reason there is no adjustable bench to go with the dumbbells and the admin says that they won't add one anytime soon. I was wondering if there is a possibility of doing a solid workout with just the dumbbells. This will be my first time doing any sort of weightlifting, so I am looking to build some kind of foundation before I am able to transition into a real gym around August. ",8.986571428571429,7.653647847619053,8.782857142857146,69.49714285714289,61.0,10.685714285714287,38.14285714285714,9.3871,3.6296285714285705,444,18,75,6,5,144,76,105,0.106,0.8440000000000001,0.05,-0.4118,0,0,0,0,0,0,8,0,0,1,1,6,2,0,0,10,0,11,0,0,1,0,18,14,5,0,1,3,0,1,1,0,2,0,1,0,0,2,7,0,0,4,5,0,1,3,0,0,2,1,3,6,2,14,10,2,9,0,0,1,0,2,3,0,5,5,58,8,0,0.2744743963572981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18665200165106466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2443404047092761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2335574953055365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23346778132620746,0.0,0.0,0.0,0.0,0.0,0.0,0.15599012471479876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2858228465480481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13409432582289565,0.0,0.0,0.0,0.2304893647969737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1859909544249153,0.2087501467197166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.309428641356981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.312411953147224,0.17583532662508125,0.2822053931014625,0.0,0.0,0.0,0.0,0.0,0.21827305657892387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1600482277805664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2976557745556265,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AthleticWhiteGuy,2018/03/02,"5X5 for biceps? I know of the 5x5 for bench, squat, deadlift, but does anyone do the 5x5 routine for biceps, triceps, or any other exercise? is it worth it? or do you mainly stick to 3x10?",1.3985135135135138,3.72540067567568,3.006689189189192,89.98138513513516,82.7837837837838,4.781081081081081,20.06081081081081,5.985473137389443,0.12214054054054024,143,4,28,1,4,47,28,37,0.0,0.914,0.086,0.5122,0,0,0,0,0,0,9,0,1,0,0,0,0,0,0,2,0,3,4,3,0,0,4,4,3,0,0,3,0,0,0,0,0,1,0,0,0,3,0,0,0,1,1,1,0,0,0,0,0,0,0,2,0,5,4,1,0,0,0,0,0,1,0,0,2,0,19,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4785648757581395,0.0,0.0,0.0,0.0,0.4920688449382386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.615844455237527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3867551143617083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Strictlymediocre,2018/03/02,"When should I stop losing weight? I’m 6 foot-6’1 (Haven’t checked in awhile) and before the year started, I weighed about 183. I was really close to being overweight, so I had to change my ways. My New Years goal was to lose weight, and the past two months, I sure have. I went on a 1000 calorie deficit, stopped drinking soda, and I’ve really changed my eating habits since those two months. Today, I weigh 166, and I’m still sort of on my diet (I treated myself with chick fila after the accomplishment of losing over 15 pounds haha) My goal is to weigh in between 155 and 160, but I’m not so sure if that’s considered a healthy weight. My family thinks I’m good at where I’m at, but I want to reach that goal so that way I don’t easily go back to where I was two months ago. Should I stop now? If I were to go any lower, would that be unhealthy? Any advice would be surely appreciated, thanks! [physique:](https://imgur.com/a/xj0ke) ",2.893306451612901,4.762500306451614,3.3448252688172078,91.78723790322584,75.50537634408602,6.370430107526883,21.302419354838708,7.1686216300943375,0.41353870967741946,731,18,156,8,16,227,111,186,0.116,0.725,0.159,0.9078,1,0,1,0,0,0,38,0,0,0,7,10,10,0,0,5,1,16,11,0,0,3,25,28,13,0,7,5,0,3,0,0,4,1,0,0,1,5,7,11,3,1,1,1,3,3,3,0,3,6,3,20,7,20,15,0,33,0,3,0,0,1,10,0,3,18,88,25,4,0.0,0.0,0.0,0.0,0.0,0.10767586827395376,0.09767631078373988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1498652272341853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0847288957054489,0.0,0.0,0.0,0.09376311745010353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23313168318782734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10794372448936987,0.0,0.11275132980872996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1038768194094786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12524642264686306,0.09242169393134766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3698214722546575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2638565350659768,0.0,0.0,0.0,0.0,0.10642167031100623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10518831093911626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1411803835338869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09114986272697792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07799266928181542,0.0,0.08799744774698771,0.2763699758858339,0.0,0.0,0.0,0.0,0.0,0.3115567954285459,0.0,0.0,0.0,0.0,0.1014476534061936,0.0,0.0,0.0,0.07060495884162167,0.0,0.0,0.0,0.0,0.10444672711409042,0.0,0.0,0.0,0.0,0.3229172835329289,0.0,0.0,0.0,0.0,0.0,0.06499260037824132,0.17492653417633203,0.0,0.4025432433381448,0.0,0.10214673644107504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15655086650849726,0.0,0.0,0.14191680335262316 fitness,Jets998,2018/03/03,"Basic exercises for coordination? Hey everyone! I'm starting to help my 69 year old father get into better shape, but one thing that I noticed is that his coordination has deteriorated sharply over the years. While age may certainly be a factor to this, I strongly believe that him being out of practice when it comes to exercise and sport is another. I was wondering if anyone knew any basic drills or exercises that I could help him with to help his hand-eye coordination and such. Thanks so much!",6.960146520146519,8.223112725274731,8.089835164835165,64.07599816849817,64.6043956043956,10.901831501831502,33.84798534798535,10.864195022040775,4.015262271062272,402,17,67,11,6,137,71,91,0.0,0.782,0.218,0.9661,0,0,0,0,0,0,9,0,0,0,2,3,4,0,0,2,0,8,3,0,0,1,14,15,8,0,2,3,1,0,0,0,1,3,0,0,0,7,6,0,0,2,4,0,1,0,0,0,1,2,0,9,4,10,9,1,12,0,0,0,0,9,4,0,4,7,47,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15711797265228405,0.2422699792687305,0.0,0.0,0.0,0.16155147031960632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26030768413039906,0.0,0.20433981124062986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19902411240625825,0.0,0.0,0.0,0.1844699861936605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2207726255825579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12071105374592928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4645921528655104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1698440645940005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2630453426858597,0.2424420125292689,0.0,0.15656152322189346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16353426749422328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21271444921116248,0.0,0.0,0.15349549409289945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2505575693415479,0.0,0.0,0.0,0.0,0.0,0.0,0.2975697677115424 fitness,Based-God-,2018/03/03,"It seems like one side of my body builds muscle faster, and is stronger than the other. Is this normal? I started working out a few months ago and have been starting to notice this about my muscle size, specifically my pectorals and biceps, also for some reason my left side can lift more weight. i don't know if its normal or not.",5.8515625,6.42063103125,5.400000000000002,84.845,66.8125,7.025,25.375,5.985473137389443,0.7637937499999996,262,6,50,1,4,80,53,64,0.0,0.919,0.081,0.6249,0,0,0,0,0,0,7,0,0,0,1,2,1,0,0,2,0,6,3,2,1,0,13,10,6,0,3,3,0,1,1,0,0,0,0,0,0,5,4,1,0,3,0,0,0,2,0,0,1,1,1,6,1,6,9,3,9,0,0,0,0,0,4,0,4,6,36,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.21812431978421512,0.0,0.0,0.0,0.0,0.1967803866603662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2733259314329401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13523246606850275,0.0,0.0,0.0,0.2673534606355801,0.0,0.0,0.12021633186689483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1964090261329669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.48218853470050604,0.0,0.28014990081257896,0.0,0.0,0.16674195693348615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2529987528071852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22401094709774308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34833620964487205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29964437447297404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1791403399443074,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SwagForALifetime,2018/03/03,"Will working out twice as often show results in half the time? Currently, my schedule really only allows me 3 gym days and that has worked well with a PPL program. Out of curiosity, if I *could* make the gym 6 days of the week, would I see an exact doubling of the progress I'm making? At some point, are there diminishing returns for additional gym time, and at what point would this be? Basically, how much better is it really for a person to be in the gym twice as often as they already are? Thanks in advance",4.599957142857143,5.706288910000001,5.793428571428574,78.97100000000002,69.9,8.514285714285714,28.285714285714285,8.841846274778883,2.165971428571429,401,14,77,7,7,134,71,100,0.0,0.884,0.116,0.8924,1,0,0,0,0,0,13,0,0,1,5,5,3,0,0,8,0,10,0,0,5,1,19,15,7,0,4,1,0,0,0,0,3,0,0,0,1,4,6,0,0,0,5,0,1,0,0,1,3,0,1,5,3,17,9,3,18,0,0,1,0,2,9,0,4,8,58,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2373649011277853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1902358271680333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17173746123265982,0.0,0.0,0.2774395560186565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2871578511197157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1581210529727461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1635909700340782,0.0,0.0,0.0,0.0,0.0,0.0,0.1878144139306581,0.0,0.0,0.4066724030940195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27559330712689883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17140446961427644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19803242917076785,0.0,0.0,0.0,0.0,0.0,0.0,0.2508495945635186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17253784832732025,0.0,0.19339804562343504,0.0,0.0,0.0,0.0,0.0,0.0,0.31318637260916005,0.0,0.0,0.3055974913420083,0.0,0.0,0.0 fitness,deepsfan,2018/03/03,NSuns vs Coolcicada's PPL Just wondering your thoughts for an aesthetic based goal? I have been doing PPL for a while but I was thinking of switching up to Nsuns because I have heard a lot about it... But I don't wanna stop PPL if it is more relevant to my goals. Thanks!,2.310545454545455,4.280502600000002,3.503636363636364,89.53545454545456,77.54545454545455,7.309090909090909,25.54545454545455,8.238735603445708,1.5231090909090907,213,8,46,4,5,69,43,55,0.0,0.8740000000000001,0.126,0.7561,0,0,0,0,0,0,6,0,1,0,2,2,1,0,0,3,0,7,0,0,0,0,11,12,4,0,2,5,0,0,0,0,0,0,1,0,0,2,0,0,1,3,0,0,0,1,0,0,0,4,1,6,1,8,8,2,3,0,0,0,0,2,1,0,3,2,33,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27657699435798433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3857274447325247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37932131285173865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.417714590223742,0.0,0.0,0.0,0.2907186165480252,0.0,0.3601945255493644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4920284108253669,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Best_coder_NA,2018/03/03,"One long walk vs 4 short walks? What is better for fitness and health? One continuous hour long walk or 4x15-minute walks spread throughout the day? ",3.5584615384615397,6.78508061538462,1.468076923076925,96.11442307692309,89.0,4.138461538461539,21.884615384615387,5.985473137389443,0.18449230769230773,120,4,22,1,4,32,22,26,0.0,0.8059999999999999,0.194,0.6747,0,0,0,0,0,0,4,0,0,0,1,0,1,0,0,1,0,1,1,0,0,0,3,1,2,0,0,2,0,0,0,0,0,1,0,0,0,1,1,0,0,0,0,0,4,0,0,0,2,0,0,0,1,1,1,0,11,0,0,0,0,0,2,0,1,5,8,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3075946570796163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2242977213185524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36968770950147933,0.0,0.0,0.0,0.0,0.0,0.0,0.34250606043858284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6155717445555609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4713470934020842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hankthebank123,2018/03/03,Third Time Trying Fitness Still Can't Cut Food I have %20 body fat and cutting is really crucial for me. I have no problem with cardio but I can't change my eating habits. I used to play waterpolo so eating was no problem for me since I was burning all those calories in intense trainings but with fitness everyone says i need to cut food and follow a diet. So my first question is; is it really essential to follow a diet and if it is how can I hold my monstrous apetite back? Thanks in advance.,1.7672727272727258,4.252947141414142,3.534141414141416,85.7545454545455,82.63636363636364,5.62020202020202,26.171717171717173,6.980632752743323,1.4230323232323223,393,17,73,5,11,131,63,99,0.132,0.733,0.135,0.079,0,0,0,0,0,0,7,0,0,0,2,5,7,3,0,2,0,11,9,2,2,1,16,16,9,0,4,3,0,0,0,0,0,2,1,0,0,3,5,7,1,1,1,0,3,4,5,0,2,2,1,12,2,9,14,1,11,0,0,0,0,2,4,0,2,4,53,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15058338533003512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.217526165925028,0.0,0.0,0.0,0.0,0.0,0.0,0.20716520491517887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4007718217427441,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1871266949721768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1665753351339138,0.4736037559757951,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14520758818800888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3747712084616434,0.0,0.0,0.2193776275281401,0.0,0.0,0.0,0.2509110961227629,0.0,0.0,0.0,0.0,0.0,0.0,0.1557341545964166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1619949698094983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1563923791501996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1802965913399752,0.0,0.0,0.0,0.0,0.0,0.0,0.11419171856902445,0.0,0.0,0.0,0.0,0.13295766069269918,0.0,0.0,0.0,0.0,0.16913671892783438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Rosyredelectricblue,2018/03/03,"Cardio issues. Hey everyone! I’m in my early 20’s, 5’3” tall, and 117 pounds. All my life I’ve had issues improving my cardio. For the 4 years before this, I spent all winter, December through April working lift ops at a ski mountain, doing tons of snow shoveling and maintaining lift areas. Regularly skiing, chipping ice, and shoveling. In the warmer seasons I hike, swim, canyoneer, white water raft, backpack, and climb. My issue is my cardio NEVER improves. During those winters i used an elliptical machine and a treadmill several times a week. The heart monitor thingy always read that my BPM were dangerously high. I do live in a high elevation area 4500-5000 ft above sea level, and I sometimes recreate in the mountains at elevations up to 11,000 feet. Sometimes just stretching gets my heart going way too fast. What is going on here? Just simple movements sometimes wreck my breathing and make my heart freak out. I told my GP and she was like “exercise more”. Thanks lady. ",4.647095588235292,7.433172539772728,5.007874331550807,77.5983556149733,73.60227272727272,7.322994652406418,29.10294117647059,8.313332769828598,2.523227673796792,781,33,124,14,17,247,129,176,0.065,0.8740000000000001,0.061,-0.1855,0,0,0,0,0,0,31,0,0,0,2,4,4,1,0,9,0,7,11,5,2,3,16,16,8,0,0,2,0,0,1,0,0,5,0,0,0,4,9,1,0,0,5,1,5,1,2,0,0,5,1,17,2,13,11,4,32,0,0,1,0,3,16,0,0,11,67,21,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11826051260970286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12093905974332997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13580782260055654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07425515427827832,0.0,0.16154736535064512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5052612438697771,0.0,0.30032859402360923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4450289661407631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10038804749552696,0.06943575782366382,0.0,0.12550017506969532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09487044538699824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10961660655130157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14216481610333168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16056232614493415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4216997968594121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13085085212361114,0.0,0.0,0.0,0.0,0.0,0.0,0.08287502037152207,0.0,0.0,0.13580782260055654,0.0,0.0,0.0,0.0,0.0,0.0,0.12275153752278295,0.0,0.0,0.0,0.1128132849182571,0.11400518880539412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10346967893342557,0.0,0.0,0.0,0.0,0.0,0.09152471262689628 fitness,micfok___,2018/03/03,"What can I expect to happen if I start meeting my recommended protein numbers? At 110 lbs, all the guides I've read recommend around 90-110g of protein a day. I don't think I've ever had that much protein in my life and was wondering what I could expect to happen if I did. Should I expect size increase? Strength increase? Or is it just wasted if I don't push myself to the limits? (I've been tracking via MyFitnessPal) For reference, I've been skinny fat my whole life (5""'2, 27y/o male), started getting more active the last couple of years. In January I committed to getting fit in earnest and run 3 times a week with general dumbbell exercises (1h total), with kickboxing classes once a week. My goal isn't to get super strong, I just want to have better cardio, lose some fat, and build some muscle definition on top of that. (I know I'm supposed to pick one a routine from the wiki, I haven't decided which one yet and just started a general exercise routine)",4.82875457875458,5.870158021164023,6.063068783068785,77.48798534798536,69.31746031746032,8.778347578347576,31.998778998778995,9.057496981413335,2.831545054945056,762,33,140,14,13,256,118,189,0.058,0.7659999999999999,0.177,0.9607,0,0,0,0,0,0,29,0,0,0,8,7,5,0,0,9,0,14,8,3,1,4,35,27,8,0,9,7,0,0,0,0,1,7,0,0,1,6,7,3,1,5,3,0,4,4,1,0,2,5,0,16,4,20,20,9,23,0,1,0,0,2,8,0,7,11,87,22,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16253252945050406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16147480852317206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1457731389592807,0.20201833937497052,0.0,0.11774727150973385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16515164479651914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2861673528801608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32290505415204523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10033972397337358,0.14882488957417145,0.0,0.0,0.0,0.0,0.2579195306761036,0.0,0.0,0.0,0.0,0.0,0.2042573271641212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13421534277927508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19443889431167485,0.2474382434911901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18262673476969293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38768751478649227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11698817883342197,0.0,0.0,0.10646230747713226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10768883773382552,0.0,0.2929050372519498,0.0,0.0,0.0,0.0,0.20384106510651606,0.0,0.0,0.1979973226353517,0.0,0.0,0.0,0.0,0.0,0.0,0.11757381239557513 fitness,atomey,2018/03/03,"Doing Wendler 531 BBB on a cut? I'm doing Wendler 5/3/1 Boring But Big and cutting currently. Reason I'm asking is that the BBB program is specifically not tailored for those dieting. I found myself still making progress and excelling but I skip accessories entirely besides some pull ups here and there. After heavy squats or deadlifts I'm usually too tired once factoring in for the BBB sets. I came originally from Stronglifts 5x5 but found I wasn't making progress. Should I keep doing Wendler 5/3/1 on a cut or is there an alternative program more suited for preserving or increasing strength? Not sure if stats matter but I'm 32, 5'7, weight 180 pounds aiming for 150-160 pounds and preserving, if not increasing strength. 1RMs are: DL: 361 SQ: 274 BP: 198 OP: 130 ",4.8131868131868085,7.491145857142861,4.540000000000003,81.69423076923077,72.57142857142857,8.021978021978024,30.76923076923077,8.841846274778883,2.8171868131868143,620,28,107,13,13,189,93,140,0.092,0.7859999999999999,0.123,0.7627,1,0,0,0,0,0,21,0,0,0,5,5,8,3,0,5,0,9,3,0,4,1,28,20,13,0,3,12,0,1,0,0,1,1,0,0,0,2,5,2,1,3,0,0,4,4,4,0,0,4,1,6,4,10,15,4,15,0,0,0,0,1,5,0,6,5,55,8,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22478036306412905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27500104340691944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5272634302910219,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21371546972511413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32099316200919153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2560623705936263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2472139270306219,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1920169076800473,0.0,0.0,0.0,0.0,0.0,0.0,0.22661328616750465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2763521557367485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2648123638781795,0.0,0.0,0.0,0.0,0.2927929948435476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ArticSun,2018/03/03,"Critique My Routine (PPL) I Would like to receive some constructive criticism on my routine I'm looking to find out if I am correctly optimizing my time, accessory work, reps, need more strength work or hypertrophy, etc. Currently, I train every day doing one of the days listed below all and all I spend 1hr 15min on average at the gym. **BACKGROUND/STATS** Dicking around at the gym for the past 3-4 years. Serious within the past 1.5 years Following this routine for the past 6 months. Male 24 5'9 148 1RM: Bench 235 lb Squat 300lb Deadlift 270lb... (I know) **GOALS** Main Goal increase muscle size. Gain Mass (Currently on a Bulk) I don't care too much increasing my numbers; I'd rather be safe and look like I lift. Increase Strength Find out if there are redundancies in my routine to save time, without losing gains One Group every day Possibly find another routine to move to PPL or PHAT and discuss the implications with more experience people than I **Day 1 PUSH** Bench Press 5/3/1 Incline Bench 5/3/1 Weighted Dips 5x8 CG Bench 5x8 Tricep Pulldown 5x8 drop set Tricep ext 5x8 drop set Pec dec 5x8 drop set **DAY 2 Pull** Deadlift 5/3/1 Weighed Pull-ups 5x8 Seven Curls 5x8 Rows 5x6 Back-Ups 5x12 Reverse Flyes 5x10 (SS) Hammer Curls and Rows 5x8 with Drop set **DAY 3 Legs** Squat 5/3/1 Front squat 5x8 Standing calf raises 5x15 Seated Calf raises 5x12 Hamstring curls 5x8 Hamstring ext 5x8 (SS) Leg Press Calf Press 5x Failure **Active Recovery** Option A: Abs for about 45min-1hr Option B: HIIT 20 min followed by light abs or light jog Option C: Endurance Cardio Let me know if anyone has any questions or looking for more information! ",1.1679113601630142,3.1416897086092703,1.8511390728476835,90.06617371370353,110.523178807947,4.375017829852268,21.864696892511464,6.217724114889497,0.862068711156394,1300,52,230,19,65,400,187,302,0.066,0.8340000000000001,0.1,0.9137,3,0,0,0,0,0,69,0,0,0,9,6,9,0,0,9,0,8,8,5,0,3,36,18,11,0,6,9,0,4,2,0,1,1,0,0,1,1,9,2,1,7,3,1,11,2,2,0,3,0,9,14,7,27,15,12,49,0,1,3,1,6,12,1,12,19,85,15,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08322263651766705,0.12832616207723951,0.0,0.0,0.0,0.0855709825320727,0.0,0.0,0.10894419833607907,0.0,0.0,0.0,0.0941027110821266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12477462606395626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4735500817316106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.136486115175488,0.0,0.0,0.2062209553531616,0.0,0.0,0.1197111803160392,0.0,0.0,0.0,0.0,0.0,0.0,0.335559469693195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13451375951017344,0.0,0.0,0.0,0.0,0.1251419015394002,0.0,0.11957743006584905,0.0,0.0,0.0,0.3083052813472535,0.13691198209612554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09768259529296107,0.1300706348655542,0.08996342438602735,0.09074326286555556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1658557900130659,0.0,0.0,0.0,0.0,0.0,0.350476840909092,0.08484292362699622,0.0,0.0,0.0,0.0,0.13796512826017532,0.0,0.0,0.0,0.0,0.0,0.0,0.13709367375369613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14272159278290694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1490259421358796,0.0,0.0,0.0,0.0,0.0,0.1179700094593,0.0,0.17818828056890493,0.0,0.0,0.08693528245617321,0.0,0.0,0.15761749085007876 fitness,Trotski7,2018/03/03,"I feel like I'm just getting weaker and more tired/out of energy. I don't know what to do. Quick stats: Used to be about 290lb when I was teen. Lost around 100lb in total in about 8yr (now I'm 24). Used to be pretty fit and strong at around 19/20 but got into an accident and broke some bones, which caused me to get lazy and lose strength/etc. Now I'm 24, down about 20lb from 220 to about 190-205 (I keep yoyoing between the two). It feels like no matter what I do, I'm just getting weaker and more tired. I'm not in any kind of physical pains, I don't have any broken bones or any pulled muscles or anything like that. I used to be doing 35lb dumbbells and almost 200lb bench, and between 1mile run or 8mile bike ride, I'm down to 25s, only about 150bench, and doing an 8mile ride feels awful when I used to do it no problem. I eat fairly well and try to keep my protein up and all that. But even doing my lessened weights and runs and all, I just feel more tired and weaker every time. I've tried taking breaks and coming back after resting, but it's just as bad or even worse. And I try and push myself with higher weights or whatever I just feel worse or can't even complete it. I've tried all kinds of routines, from daily work outs, to every other day, to only when I'm feeling it, and anything in between. Nothing seems to work. I just don't know what to do anymore. EDIT: Jesus, this blew up. Thank you for all your advice and words, I will definitely be looking into many things listed in the thread and I'll be making a doctors appointment since pretty much everyone is telling me to do so. ",3.4440132777922408,4.1495746197604815,4.275873470450403,90.27148268680031,72.2634730538922,6.647019005467326,24.10257745378808,6.280692351149826,0.5186335850039043,1249,32,274,7,23,402,172,334,0.18,0.722,0.098,-0.988,0,0,0,0,0,0,44,0,2,0,5,26,14,0,0,5,1,21,9,2,6,5,69,53,33,0,1,16,0,8,3,0,1,4,0,0,0,14,26,3,2,9,1,0,7,7,6,1,1,3,9,21,8,46,44,11,34,1,3,1,0,3,16,0,9,13,168,35,4,0.0,0.0,0.0,0.0,0.0,0.09257802363119867,0.0,0.0,0.09486759696596936,0.0,0.0,0.0,0.0,0.0,0.0,0.19327765966672225,0.0,0.0,0.0,0.09395580269004587,0.0,0.0,0.1559245345702402,0.16867590012960454,0.0,0.0,0.0,0.0728485763300954,0.07910325240693772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09732322803544254,0.0,0.08160940897631305,0.09933222066580363,0.0,0.0,0.0,0.0,0.0,0.06109892917084515,0.0,0.0,0.0,0.0,0.0,0.0,0.09696955826522104,0.0,0.0,0.0,0.0,0.0,0.09694182589662616,0.0,0.0,0.0,0.0,0.10565922134466772,0.187722991278212,0.0,0.15964367906254048,0.0905273399997078,0.0,0.0,0.0,0.0,0.28741783553709593,0.13536336860104284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1484919234259097,0.0,0.0,0.0,0.07577157143725928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16841706037567394,0.0,0.19731254016895536,0.1041323439509934,0.0,0.0,0.0,0.0,0.0,0.0,0.13885432377032514,0.0,0.0,0.0,0.07955704486060869,0.10598890152622437,0.10341899900010726,0.0,0.0,0.0,0.06323913380698958,0.09605065177560687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06964419316870306,0.0,0.0,0.0,0.0,0.0,0.0,0.09090479186426917,0.0,0.0,0.0,0.0,0.1441068207365479,0.1008091599477652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19276759708835448,0.0,0.0906525939966851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0862469851734925,0.0,0.0,0.0,0.07836922312109093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07123206784940245,0.0,0.08280621321974227,0.08722310212045979,0.0,0.0,0.06294049701816322,0.0,0.0,0.0,0.055243173795091416,0.21777748591399385,0.0,0.0,0.0,0.25728671917993096,0.0,0.09254640612625063,0.0,0.0,0.3272969100018933,0.0,0.0,0.0,0.0,0.0,0.2307335802764561,0.08518189447024298,0.0,0.0,0.0,0.0,0.0,0.0,0.1379424929301301,0.0,0.19309462267419125,0.0,0.0,0.0,0.0 fitness,f_ckupsomecommas,2018/03/03,"Can I lift in the morning? Hey guys, I have a question about working out. I’m currently bulking, and trying to get bigger. However, the only time I have available at the gym is in the morning before school, at around 6 A.M. Because of this, I can’t eat a full breakfast until AFTER the workout. Is lifting in the morning going to compromise my gains, since I’m not eating much before? I’ve decided to have a protein bar pre workout when I first wake up. So, is this something that is manageable? Does it make a difference when my eating is scheduled, or just that I’m eating enough?",3.1926315789473665,5.226379842105263,4.589333333333332,82.46400000000001,75.14035087719299,6.665263157894738,29.82105263157895,7.554174236665415,2.086606315789475,458,21,82,6,10,152,75,114,0.0,0.967,0.033,0.5204,2,0,1,0,0,0,18,0,0,0,3,6,0,0,0,10,0,10,7,1,1,0,9,16,6,0,0,3,0,0,0,0,0,0,0,0,1,5,3,6,0,2,4,0,1,2,0,0,1,0,0,7,0,15,16,3,19,0,0,0,0,3,10,0,2,8,58,12,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15617897971757372,0.0,0.0,0.0,0.0,0.0,0.10694672181261748,0.0,0.29857338875747474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1832976757747496,0.0,0.0,0.15352890742004707,0.0,0.0,0.0,0.0,0.7180765218438672,0.0,0.0,0.0,0.18127663195877966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1492293504540816,0.0,0.0,0.0,0.0,0.09166026713217194,0.0,0.09970671266163073,0.0,0.0,0.0,0.0,0.17371338760418809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11710770049082188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12896873855701016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13343018306518115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1965331832222537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17755485579386088,0.0,0.0,0.0,0.0,0.0,0.14512595218293045,0.0,0.0,0.0,0.0,0.13506244258483052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1023005955569073,0.0,0.0,0.0,0.0,0.11911238435819375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1277225601818216,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Apc204,2018/03/03,"Front delts dominating every chest exercise Whatever chest exercise I do, I can never get a good workout due to my front delts burning out before anything else. I've tried flat bench, incline bench, pushups, cable crossovers, dumbbell flyes, landmine press and it seems that no matter what I do my front delts fatigue ruining the workout before the chest gets any real work. I've watched countless videos on form, on bench I depress the scapula, keep my shoulders on the bench and all the usual cues which don't seem to help. I thought maybe I just had weak delts so stuck with it for over 6 months, but still getting the same results just with overdeveloped front delts compared to chest/triceps (my OHP is now almost as high as my bench). I'm not sure what else to try.",10.718333333333334,8.119088611111113,8.765833333333337,74.96250000000003,58.72222222222222,11.266666666666667,42.05555555555557,8.841846274778883,3.742522222222224,616,26,112,6,6,183,95,144,0.13699999999999998,0.855,0.008,-0.9005,0,0,0,0,0,0,17,0,0,0,1,5,6,0,0,7,0,6,8,4,1,3,21,15,6,0,0,4,0,1,0,0,0,4,0,0,0,6,5,0,1,3,5,0,4,4,4,0,0,3,2,11,2,14,12,3,16,0,3,1,0,1,6,0,3,6,58,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1913253933570213,0.0,0.0,0.0,0.0,0.0,0.0,0.1299316993561216,0.0,0.0,0.0,0.0,0.0,0.0,0.15723136173335894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3251668559026637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16456520453429996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3192229089133576,0.0,0.0,0.0,0.0,0.0,0.0,0.16098167693948887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2994729134964188,0.0,0.0,0.16025742557486514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1280677758890733,0.20187213474204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16982858929149314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19195187308883066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15250737221280364,0.0,0.0,0.0,0.14736218134427773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21747538527590346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34787933692670464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15258586846034594,0.0,0.0,0.0,0.0,0.0,0.0,0.1800778144606827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15168537391764164,0.0,0.0,0.0,0.0,0.0,0.2594430781792428,0.0,0.0,0.0,0.0,0.0,0.21043263850867575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1390986098761019,0.0,0.0,0.0,0.0,0.0,0.0 fitness,volkenvagen,2018/03/03,"Are you still fasting on coffee/preworkout? I'm considering doing intermittent fasting on weekends because weekdays are not doable with my schedule. I usually have preworkout but I can switch to coffee (maybe tea). Anyone have any experience with this or have any resources about this topic?",6.821875000000002,10.393945770833335,6.5915,64.90350000000001,70.45833333333334,8.840000000000002,36.68333333333333,9.3871,4.617828333333334,239,13,30,6,5,75,36,48,0.0,1.0,0.0,0.0,0,0,0,0,0,0,7,0,1,0,0,2,0,0,0,0,0,7,1,0,0,0,5,8,2,0,0,3,0,0,0,0,0,0,0,0,0,2,2,1,0,0,1,0,0,1,0,0,0,0,0,4,0,6,8,0,8,0,0,0,0,1,2,0,1,6,23,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5323498959111144,0.0,0.0,0.0,0.0,0.2736857755899757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23860234662361696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3828780067975344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3932279811822844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31258373281848845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4310872318361501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Tank_Cheetah,2018/03/03,"Why do lifting charts increase at a rate greater than 1? Forgive me for the phrasing, but I was wondering why all lifting charts increase per iteration. For example for this bench press chart I have linked below, if you benched 135 for 2 your max is 141.3. But if you bench 225 for 2, your max is 235.6. The difference is 6 pounds at 135 and 10 at 225 even though the amount of reps is the same. My guess it is much harder to rep out at heavier weight than at lighter weight which sounds obvious. The problem is I have been doing a linear routine where I would bench 180 until I hit 3 x 5 and then move on to 3 x 4 with 185 until I hit 3 x 5 again. Should I be expecting it to take longer and longer to reach the 3 x 5 and is this why linear-type programs are supposedly much harder as you get stronger? Should I switch to another program? I am 5' 7"", 153 pounds, and have been bulking 1-2 lbs/month last nine months. The last cycle with 180 took 6 weeks until I got to 3 x 5. Thanks https://www.muscleandstrength.com/tools/bench-press-max-chart",5.212263099219619,5.6616261014492775,5.327246376811594,85.22959866220738,68.17874396135264,8.108361204013377,28.000371609067262,7.882392219407189,1.4147780750650318,821,25,176,9,13,258,118,207,0.019,0.8909999999999999,0.09,0.8831,0,0,0,0,0,0,32,0,5,0,0,4,3,0,0,9,0,21,2,0,0,2,24,30,15,0,7,4,0,3,0,0,3,0,1,0,0,5,8,2,0,3,0,0,4,0,1,0,1,5,4,17,2,28,19,8,22,0,0,0,0,6,9,0,4,9,100,22,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18154043232190803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1808825383175507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11434980739785247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09045254781138902,0.0,0.0,0.0,0.13846675691272434,0.0,0.19072067144512367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2822458321170504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27637919334229644,0.18400830277823654,0.25453888266943503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16566068854518298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13017116098035436,0.0,0.0,0.15939355419714246,0.0,0.0,0.0,0.0,0.1700979703480266,0.0,0.0,0.0,0.0,0.0,0.19235224468025292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.138873319857648,0.4216479870448129,0.0,0.0,0.4686648988483068,0.0,0.0,0.0,0.18775058138481426,0.0,0.0,0.0,0.122985590043763,0.0,0.0,0.0 fitness,JSchultzJR,2018/03/03,Is Pre-Workout Protein necessary? I know that you need protein after your workout to repair the muscle. But are there any real benefits to eating protein before your workout? I usually don't like to eat a lot before my workout. I usually do some Gluten Free toast with some Peanut Butter along with some coffee. ,5.0105263157894715,7.495796017543862,5.62442105263158,75.04294736842105,71.28070175438596,7.3670175438596495,30.69824561403509,8.238735603445708,2.769325614035088,251,11,37,4,5,81,41,57,0.037000000000000005,0.852,0.111,0.631,0,0,0,0,0,0,6,0,3,0,0,1,3,0,0,2,0,4,2,0,0,0,11,6,1,0,1,1,0,0,1,0,0,0,0,0,0,1,3,2,0,1,3,1,0,1,0,0,0,0,1,7,4,7,6,4,3,0,0,0,0,3,0,0,4,4,27,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17268594065448953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4321635494607945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5196821119188546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1395571929943301,0.0,0.0,0.0,0.0,0.0,0.0,0.12406084363587785,0.0,0.0,0.0,0.0,0.0,0.0,0.21588824751958266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18829114723696025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2890360217073352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5593516948574377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,auuuurimz,2018/03/03,"Calorie free syrups so I got some of them, but are they good health-wise? They're filled with bunch of bullshit like sweeteners and I don't know if it's good for me lol. They delicious af tho",0.46799999999999997,2.8442198000000047,1.1000000000000014,101.425,88.5,5.2,18.0,6.742157984588678,-0.2159,152,4,36,2,5,46,35,40,0.096,0.5,0.404,0.9489,0,0,0,0,0,0,4,0,0,3,0,2,4,0,0,0,1,2,0,0,0,0,6,4,5,0,1,2,0,0,1,0,0,0,0,0,0,1,2,0,0,1,0,1,1,1,0,0,0,1,0,6,5,4,3,2,1,0,0,0,0,3,0,0,2,1,20,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7410504894838131,0.3533138402563043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4695675811898729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2427783774200856,0.0,0.0,0.0,0.0,0.0,0.0,0.21582040791339974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Bennoki,2018/03/03,"Worried about not eating after the gym. I'm 16, I went to the gym for the first time yesterday, it was actually really fun and enjoyable. We did a full body workout a trainer planned for us to do for the next month. The training lasted for about 1 H. We constantly did exercises in that period with really short breaks. Before the gym I ate a banana, and after too and some cornbread, the problem starts here: I had a full meal after about 4 hours after going to the gym, does that mean all my hard work is gone at the gym? Will I have no muscle growth because of that? Thanks guys in advance :)",4.465677966101693,5.314048745762714,5.5625,81.4535805084746,70.01694915254237,8.611864406779661,26.614406779661017,8.841846274778883,1.8923864406779656,464,14,92,8,8,154,80,118,0.069,0.804,0.127,0.8449,0,0,0,0,0,0,15,3,0,0,4,5,4,0,0,13,0,8,5,1,0,1,11,16,3,0,1,1,0,1,0,0,1,1,0,0,1,4,6,3,0,1,7,0,5,2,1,0,1,7,1,8,3,19,8,4,26,0,0,0,0,4,6,0,1,14,64,12,1,0.0,0.0,0.20903295234907185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13057723726557496,0.0,0.18227247906336427,0.0,0.0,0.0,0.0,0.2379332061798596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2314792545660392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18745203435442567,0.0,0.0,0.0,0.0,0.21918495204540064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18220246465685788,0.0,0.0,0.0,0.0,0.0,0.0,0.12173750495129472,0.0,0.0,0.0,0.0,0.21209639570946376,0.0,0.0,0.1918853963625125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.210948546389068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1746054739379254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23333178661150744,0.0,0.0,0.0,0.0,0.0,0.0,0.17097620070471173,0.0,0.0,0.0,0.0,0.0,0.22780919889589216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20496503221573956,0.0,0.0,0.0,0.0,0.0,0.0,0.2744501164387183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1516152359837082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19721096934888055,0.0,0.0,0.0,0.0,0.0,0.0,0.12490452172857465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25766195933589103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19856996424265413,0.0,0.0,0.0,0.0,0.0,0.15594362092041966,0.2175353377676013,0.0,0.0,0.0,0.0,0.0 fitness,Fenastus,2018/03/03,"Workout order effectiveness Does the order in which you do isolation exercises matter (outside of compound movements being first)? What I mean by this is say you have an arm day and you want to hit triceps 3 times 3 sets each and biceps 3 times 3 sets each (with different exercises), just as an example. Would it be more effective to hit biceps, then triceps, then biceps, then triceps, alternating between the two? Or would it be more effective to do all of the bicep isolation work one after the other followed by all of the tricep isolation work one after the other? ",7.797628205128205,8.160048634615388,8.416153846153849,65.59551282051285,62.653846153846146,11.164102564102564,36.56410256410256,10.864195022040775,4.331594871794871,454,20,71,11,6,152,62,104,0.07400000000000001,0.838,0.08900000000000001,0.1596,2,3,0,0,0,0,13,0,3,0,6,1,0,0,0,8,0,9,11,9,3,2,17,14,7,0,3,2,0,0,0,0,2,2,1,0,0,7,5,0,0,4,3,0,2,0,0,0,4,0,1,4,0,14,7,6,16,0,0,0,0,4,1,0,1,9,59,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17582916568066714,0.0,0.0,0.0,0.0,0.2848490229112553,0.0,0.0,0.23858763665380536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2319060211039629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2969830640439525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3694935717211005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21681294000345347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31795520117161025,0.0,0.0,0.0,0.0,0.0,0.0,0.26632802893193075,0.0,0.0,0.0,0.0,0.0,0.16080914868837531,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39696789735866017,0.0,0.0,0.38734888930659134,0.0,0.0,0.0 fitness,AtraHassis,2018/03/03,Recovery diet and Exercise was wanting some help with planning or finding a good routine for recovering from drug usage and after pregnancy body workouts that i can do with my friend to help her. any info is helpful and if this is the wrong reddit i am sorry,10.909591836734698,8.070916387755105,10.82214285714286,61.11035714285714,58.59183673469388,13.06530612244898,44.90816326530612,11.20814326018867,5.245685714285714,209,10,33,4,2,70,43,49,0.076,0.6759999999999999,0.248,0.872,0,0,1,0,0,0,1,0,0,0,1,0,3,0,0,2,0,6,4,1,0,0,11,7,5,0,2,2,0,0,0,1,0,2,0,0,0,2,5,1,0,2,2,0,0,0,1,0,0,1,0,4,2,6,6,1,1,0,0,0,0,5,0,0,3,1,26,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19617203699453745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3204292960177996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33453795679196713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2636597743794003,0.0,0.0,0.0,0.22287409776137485,0.0,0.0,0.0,0.0,0.2419580885520113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5800736062258488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3229227368848117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17014928734399892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31540075190971223,0.0,0.0 fitness,uchihauzumaki,2018/03/03,How to conserve gains if I stop squats Hey I was wondering if anyone had tips on how to cknserv gains if I ever stop squats due to schedule and work.Obviously I didn't work that had foreverything to disappear. 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fitness,Adeathane,2018/03/03,"Question about cardio. Does it matter what i do, or that i do? Hi, I would like to ask you folks a question about excercise. I am realy fat and in the last couple of weeks i've been feeling very weak. I decided that i will start with some excercise, but what i find hard to figure out is an answer to the question mentioned in the title. Does it matter what kind of excercises i do, or does it matter that i am at certain heart rate and keep myself there? I cant rly go into conventional training programmes, because im too fat to even try to pretend that i could keep up. Also i dont want any trainer or rly any person to personaly guide me. I don't feel good when other people should see me struggle, because of what i allowed myself to become. I want to excercise inside, out of sight.. But do i have to do some specific excercises, or is it enough if i keep myself moving over the course of the excercise enough to start breathing heavier, sweat and generally get my heart rate up? Is that enough for start? Will it help me to get in at least some kind of better shape? Thank you for any answers.",4.812676147382028,5.232362475113124,5.783623141564318,81.71295248868778,69.04524886877829,8.305235940530059,28.45539754363284,8.192908349453996,1.825774143503556,861,28,172,11,14,285,116,221,0.065,0.8420000000000001,0.093,0.731,1,0,0,0,0,0,24,0,2,0,1,7,9,0,1,7,0,20,8,6,1,1,41,36,12,0,6,7,0,3,1,0,4,4,0,0,1,15,7,2,3,10,1,0,2,3,2,0,0,1,5,26,7,33,30,7,20,1,0,2,0,10,12,0,11,7,123,41,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09047152903723543,0.0,0.0,0.0,0.23080068753873195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10576304251876616,0.0,0.0,0.0,0.0,0.13792829633809245,0.12494528070035185,0.0,0.0,0.0,0.1000559603499239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09032660602102947,0.12517828099210215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2970074296835178,0.0,0.13258972882105835,0.0,0.0,0.0,0.0,0.0,0.0,0.3506864435142326,0.0,0.07472254428947589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11440576244428632,0.0,0.0,0.0,0.10340049502020693,0.0,0.0,0.0,0.0,0.0,0.11821348306108972,0.0,0.06429545841987623,0.09488965918031872,0.0,0.0,0.0,0.0,0.0,0.0,0.1013439492467287,0.0,0.0,0.0,0.0,0.2681236612423609,0.07582991903497531,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12220185132281615,0.0,0.0,0.3016704573745179,0.0,0.23561890189241275,0.0,0.092217587291198,0.0,0.0,0.0,0.0,0.0,0.05527052540056974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12024129175958972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07843140570594596,0.09878239989353524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3802008141480432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09015146658140967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2402259953884465,0.0,0.0,0.0,0.0,0.11827001169743148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10415664165934252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07680912499627195,0.0,0.0,0.0,0.0,0.0,0.0,0.09334565477752818,0.1334562360156483,0.0,0.09074757561755664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08036564650291657,0.0,0.0,0.0 fitness,Bior37,2018/03/03,"Looking to change my workout, but I have a few issues preventing me from using most basic workout formulas, and I'm not sure how to substitute exercises. I have some unique circumstances, gym wise, and wondered if anyone could help. I'll try to be brief. 27 year old male, 5'11'', 180 pounds (too much of it fat). For years I've been using a workout from my old football coach, 5x5x5 sets of squats, bench, 3x2 deadlift. However, a few things. One, I've totally stalled out on this process and want a different workout. Two, this workout has really neglected my shoulders and back Three, I've recently hurt my left shoulder which made me back off bench and sub it with dumbell bench press Four, the biggest one... I'm in a TINY gym now. So the squat rack is almost entirely taken by a line of people. I've been subbing with leg press machines and lunges... but they're a totally different kind of progression than 5x5x5 so I wing it and its not efficient. Does anyone have any tips on how to clean up my act and start finally making gains again? ",4.611373534338359,6.197530773869348,4.941788944723619,83.26179564489114,70.4070351758794,8.723752093802345,29.849581239530988,9.21078282632365,2.567156515912898,820,33,157,17,15,259,131,199,0.092,0.831,0.077,-0.4714,3,0,0,0,0,0,33,0,0,0,2,9,5,0,0,9,0,9,6,5,6,3,33,20,15,0,3,5,0,2,0,0,0,2,0,1,1,8,11,1,2,1,9,0,2,2,2,0,5,4,3,10,3,21,14,7,22,0,2,1,0,2,8,0,5,11,91,18,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16048932485139172,0.0,0.0,0.0,0.0,0.0,0.0,0.10899050220451413,0.0,0.0,0.0,0.0,0.2241319129158912,0.0,0.0,0.0,0.0,0.0,0.0,0.24647865457783225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1695465966279133,0.0,0.0,0.0,0.0,0.1279642048424469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33490039778184844,0.0,0.0,0.14025516676264735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17557021645901022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10742698879130484,0.0,0.0,0.0,0.0,0.0,0.17157456362151696,0.0,0.0,0.1672823990031948,0.0,0.0,0.0,0.16689869549340486,0.0,0.0,0.0,0.0,0.17413607083353036,0.0,0.0,0.0,0.0,0.0,0.0,0.1345881715695939,0.0,0.0,0.0,0.0,0.151653305959641,0.1069828499241029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11781841112170785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3363571494079356,0.0,0.21720900230327414,0.0,0.0,0.0,0.0,0.0,0.0,0.11111247181699806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1026743907627045,0.0,0.15824933178527306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11344139464737192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15105452734953725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10647764036733796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10881421363826893,0.0,0.15656252199528772,0.0,0.0,0.27684721544592905,0.0,0.0,0.09453261821346642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17380822099909324,0.0,0.0,0.0,0.0,0.0,0.0,0.20641991413380253 fitness,fire_55,2018/03/03,"6 day week program with hang clean? I was trying to find a a 6 day split program, ( as currently I run the reddit ppl and love the 6 day a week aspect) But I was seeking to find one that would incorporate hang cleans, as that seems like a super duper cool exercise I would like to get good at. But my google skills and wiki reading abilties ahve failed me as I've been unable to find a 6 day split that includes the OHP,bench,deadlift,squat and hang clean in a 6 day fashion as it seems that most who hang clean are into powerlifitng and those programs tend to be 3 to 4 days per week. Was wondering if it would be prudent to just modify the reddit ppl to throw hang cleans in somewhere or how exactl is hould proceed. Thanks! to give y'all an idea of where I'm at Bench 320 Squat 365 ",6.604629629629631,5.096047703703704,6.729722222222222,82.88125000000002,65.79012345679013,9.58148148148148,30.743827160493822,8.07648339933343,1.8635160493827163,616,17,135,6,8,198,96,162,0.021,0.7959999999999999,0.184,0.9758,2,0,0,0,0,0,12,0,1,0,3,3,8,0,0,11,1,11,2,0,1,0,23,20,13,0,4,5,0,0,2,0,3,1,0,5,0,8,6,0,0,7,2,0,7,0,1,0,1,4,1,7,7,20,11,1,24,0,1,0,1,4,6,0,6,13,70,15,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5766804782066262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4086380784516636,0.0,0.0,0.0,0.0,0.0,0.07786315167982147,0.1429652262787608,0.0,0.12500110366912345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16823916655817975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.145619169362061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1345073415449513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10098804750315817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14907248860198985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2713465594716329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13720878833747208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1011830528145164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3586338239218149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16161901848053611,0.0,0.0,0.0,0.3176045081221292,0.0,0.0,0.0 fitness,jese222,2018/03/03,"A fat burner that actually works? I've been reading mixed comments about fat burners, mostly saying that they don't work. I wanna cut and wondering if theres a fat burner worth trying that won't risk my health. Thanks very much for your answers,",4.28712765957447,6.451565744680856,4.558457446808512,83.30875,72.40425531914894,6.402127659574468,24.51595744680851,7.1686216300943375,1.1336425531914895,198,6,35,2,4,62,39,47,0.0,0.81,0.19,0.7527,0,0,0,0,0,0,5,0,1,1,2,2,3,1,1,2,0,3,4,3,0,0,6,5,2,0,2,1,0,0,0,0,1,4,1,0,0,3,1,3,0,2,1,1,0,2,2,0,0,1,1,4,1,3,3,2,0,0,0,0,0,4,0,0,3,0,20,7,3,0.0,0.0,0.3159294931389477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3441269657675961,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2379906345617552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32383371077968903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25745589332432256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29806191266813936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21980235097856096,0.0,0.0,0.0,0.0,0.0,0.0,0.26712443833632643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3510888358941941,0.4713820339040829,0.0,0.0,0.0,0.0,0.0,0.0 fitness,b_tickle,2018/03/03,"What’s your supp stack while bulking? I’m just starting going to gym seriously, have lifted weights at home for a while but stepping it up and loving it. Question is what do you take pre and post workout, I’m taking a pre workout and BCAAs before and a protein shake during the day. What else is important that you would not get out of a fairly clean bulking diet, my DOMS is ridiculous, trained legs on Wednesday and can still barely sit on the toilet today (Saturday). Is there something I can add to help minimise this soreness.",8.396039603960396,7.359993752475248,7.709782178217825,75.76566336633667,61.97029702970297,9.268118811881187,38.02178217821782,7.554174236665415,2.9928360396039606,423,18,74,3,5,132,76,101,0.062,0.8009999999999999,0.13699999999999998,0.875,0,0,1,0,0,0,11,0,3,0,0,3,4,1,1,6,0,9,5,1,0,0,12,17,8,0,1,3,0,1,0,0,1,1,0,2,0,7,7,2,0,1,3,0,3,1,3,0,0,0,1,5,1,9,16,0,18,0,0,0,1,6,5,0,1,8,48,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22943915643231824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17389198897906896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2252450814263679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14087293215705235,0.0,0.1532395377828285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18073036616590452,0.0,0.2704654546991517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24335572335942254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25823538067671875,0.0,0.0,0.0,0.0,0.0,0.3020524230717682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2075778623226424,0.0,0.0,0.19084873385792855,0.0,0.215330512981398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4054632749058128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2555820413493193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32834226182870785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19154065973527634,0.0,0.0,0.0 fitness,alesyakaf,2018/03/03,"Triceps: should you focus more on overhead or pushdown movements? I'm currently doing my tricep accessories like this: * Mon: 4x12 tricep pushdowns * Wed: 4x12 overhead cable extension * Fri: nsuns close grip bench, 4x12 tricep pushdowns I've also found out that the long head makes up the most muscle of the 3 tricep heads, and obviously overhead work puts much more emphasis on the long head. because of this, should i do overhead work twice a week and pushdowns once a week? maybe a few sets of each 3x a week? Thanks",2.570972644376901,5.5638416595744715,2.7200607902735565,87.52000000000002,89.85106382978722,4.813373860182371,23.7355623100304,6.5431188927421005,1.0842243161094225,412,16,69,5,14,125,64,94,0.0,0.933,0.067,0.7131,1,0,0,0,0,0,15,0,1,0,2,1,2,0,0,8,0,4,8,8,1,1,12,8,4,0,2,1,0,1,1,0,2,0,0,0,0,3,5,0,0,1,0,0,2,0,0,0,1,1,1,3,2,7,5,6,14,0,0,0,0,2,5,0,2,7,36,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15123016826391664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11527891528715165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20734794125878503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5822402875925456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09238896418919923,0.0,0.0,0.3347105175478121,0.0,0.0,0.0,0.0,0.0,0.0,0.12623153337984652,0.0,0.18998511864075407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13901666208014934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20139460590743924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.190106487234678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17410589399305867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4550748045123883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.275346788492609,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BananaScientist,2018/03/03,"Help with setting a specific goal: 4/3/2/1 Hey guys. I've been toying with the idea of doing a marathon in July but I recently realized that an increasing source of frustration in my life is my relatively undisciplined diet/lifting routine, so I'd like to first hit my goal weight and then hit 4/3/2/1, i.e. 405 deadlift, 315 squat, 225 bench, 145 OHP - preferably 3x5 or 1x5 since I almost never do 1RM maxes. My main question is how much time I should budget for this goal so that I can set a target date and work towards it. Here's the details: * 25y/o man * Currently 212lb, 6'1'' * Recently switched from 3day greyskull LP to 4day PHUL when progress slowed * Current working lifts are: Squat 275 3x5, Dead 325 3x3 (mixed grip, with straps have hit 345 3x3), Bench 210 3x5, OHP 145 3x5 * Goal is 4/3/2/1 at 185lb I hit OHP 1plate a super long time ago. My deadlift is way behind the rest because my grip was holding me back for forever. I finally got straps to lift heavy and started doing remedial grip training so that's helping a lot. So basically, given where I am now and where I want to get to, what target date should I set? Cheers guys. ",2.535154150197627,5.053009890909095,3.1049802371541517,89.8381225296443,79.63636363636364,6.1897233201581034,25.92885375494071,7.423996415210882,1.3592134387351784,896,36,177,13,23,279,147,220,0.045,0.8490000000000001,0.105,0.9059,3,0,0,0,0,0,44,0,0,0,9,11,4,1,0,9,0,15,2,0,1,1,21,24,13,1,4,2,0,4,1,0,2,1,0,0,3,6,7,1,1,4,2,1,1,1,1,0,1,4,4,16,3,18,14,5,30,0,0,0,0,7,6,0,4,20,88,22,6,0.0,0.0,0.0,0.0,0.0,0.0,0.1668076439052477,0.0,0.1884321820689763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1446965733033416,0.0,0.11471101267740093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20613881343402576,0.0,0.16006334389352803,0.0,0.0,0.0,0.0,0.09831476726734087,0.0,0.0,0.0,0.1505024160129172,0.0,0.0,0.3726498254450906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25226228510574344,0.0,0.0,0.0,0.0,0.0,0.0,0.21242903926409315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13291504976150365,0.091933825157534,0.0,0.0,0.1665308106258951,0.0,0.0,0.0,0.15998143990769986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1383318193663062,0.0,0.14513377914938133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21080141672447344,0.0,0.0,0.0,0.0,0.0,0.3716043659211371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15566204048633078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13319271889358197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21945515888546996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11099172822336452,0.1493662219034288,0.0,0.2291490108244025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27399033784088384,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheCambodianHammer,2018/03/03,"Differing Caloric Intake Throughout The Week, and how it may affect protein synthesis I'm having a bit of an issue when it comes to dieting while on my ADHD medicine on certain days. The medicine also acts as an appetite suppressant, and while I'm glad that I'm not going over my daily caloric intake, I sometimes will miss the mark because of a forgotten snack or shake here or there. My question is whether or not the it'd just be better to compensate for the missed calories on other days, or if this is just something that I need to apply more discipline towards.",9.300277777777776,7.7098951388888874,8.567333333333334,72.111,60.574074074074076,11.232592592592594,41.970370370370375,9.888512548439397,4.240779259259258,457,22,79,7,5,144,74,108,0.068,0.858,0.07400000000000001,0.3818,0,0,1,0,0,0,7,0,0,0,1,7,6,0,1,9,0,7,2,0,2,1,21,15,14,0,2,10,0,0,0,0,2,0,0,0,0,7,3,2,2,1,0,0,4,2,3,0,0,0,0,5,3,12,11,2,15,0,2,0,0,1,5,0,7,6,59,12,0,0.0,0.0,0.0,0.0,0.3288215183545992,0.0,0.0,0.0,0.0,0.0,0.0,0.21880280304234886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16678781810579074,0.0,0.0,0.0,0.0,0.2419824757979623,0.2987071394435593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2356875401379561,0.0,0.0,0.0,0.0,0.0,0.0,0.35290676655970743,0.0,0.0,0.0,0.0,0.2858602759222332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15549672559830094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2855738186798784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2028755524728892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3065015949947334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21063544281639526,0.2706035572695291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2194704137944528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SUPER_MOOSE93,2018/03/03,"Problems during barbell squats I started working out again this week and have been feeling comfortable with everything i have done so far, apart from barbell squats. They are the only exercise i don't like doing because it doesn't feel right/comfortable. My main problem is getting dizzy and breathless during the set. I take a deep breath before the squat, do the squat, and exhale when i get back towards the top of it, then repeat. is there anything i can do about this? or should i just stick to goblet squats until i get used to it? Another problem i have is getting my arms behind the bar hurts my shoulders after a couple of sets. I am not very flexible and forcing my arms behind my back really gets to the shoulder joint. I do have a video of myself squatting if it would help to see that.",6.618039215686274,6.862070934640522,6.387712418300655,79.54470588235297,65.14379084967321,8.630065359477124,32.68627450980392,8.167268648758528,2.450733333333333,635,24,114,7,9,199,98,153,0.115,0.8240000000000001,0.061,-0.7994,0,0,0,0,0,0,14,0,0,1,2,8,6,0,0,10,0,20,7,5,1,0,18,31,10,0,6,4,0,2,1,0,2,1,0,0,0,7,6,1,0,2,3,0,0,3,4,0,0,2,3,18,2,16,27,1,18,0,1,1,0,2,6,0,2,11,87,25,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18319747652237944,0.0,0.0,0.0,0.0,0.0,0.14377050849760295,0.0,0.0,0.0,0.0,0.2686806637883203,0.0,0.10650090159834744,0.0,0.14866437491959392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1933120344430484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17878782497860454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15701706121799333,0.0,0.0,0.0,0.1766761015955192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4563908516721821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1171036684968344,0.0,0.0,0.0,0.0,0.0,0.18702945178753252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08535392581876428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1328739633718984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5015183622559042,0.0,0.0,0.0,0.0,0.0,0.0,0.11192297163190497,0.0,0.0,0.0,0.0,0.1492004148328935,0.0,0.0,0.0,0.0,0.13922034457380295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12365983280432084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1313593225629414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.150892363765463,0.0,0.1441531093768649,0.0,0.0,0.14014091202060092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12719013339788388,0.0,0.0,0.12410816398565057,0.0,0.0,0.0 fitness,Lumenex,2018/03/04,"Shoulders burning more than chest in chest exercises Hey guys, Whenever I do bench press, incline bench or dips, I feel my shoulders activated way more than my chest, almost entirely feeling it in my shoulders. Is this due to an issue in the flexibility of my shoulders or rotator cuffs? It is definitely tough to diagnose this without a video of my form, but was wondering if anybody else has this issue and a solution? ",8.955131578947368,8.714467934210527,9.364736842105266,61.763157894736864,60.44736842105264,12.86315789473684,44.0,12.161744961471696,5.766931578947368,337,19,54,10,4,113,52,76,0.016,0.877,0.106,0.7066,0,0,0,0,0,0,8,0,0,0,0,0,1,0,0,4,0,5,9,7,0,0,10,8,5,0,1,5,0,3,0,0,0,2,0,0,1,5,1,0,0,3,2,0,0,1,1,0,0,1,3,7,0,10,7,3,5,0,0,0,0,2,3,0,5,1,39,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2911767165178652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29513816341815163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2429115049073069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29405678474314123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2879204374556829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6070028610075405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2308096503207655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2803039978896338,0.3153412673471569,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hazywolverine,2018/03/04,"What's up with my heart rate? I've recently begun working out again after battling depression for the last 6 years. I have worked out before and was in quite a good shape pre-depression. I am a 24-year-old male 247 lbs (currently down 20lbs) and I feel like something is up with my heart rate. I measured my heart rate while using the elliptical and the built-in monitor said it was 190. I feel like this is crazy high. I am just starting out again and am intentionally trying not to overdo it. I feel completely fine all throughout my 35 min (5min cooldown) session not excessively sweating, not struggling to breathe or breathing rapidly. I've been feeling very comfortable physically with how much I'm exerting myself and I know what it's like to overdo it as I've done so when I've tried to work out before. However, I do remember my heart rate being high according to built-in monitors when I was in great shape and really really exerting myself on the stair master around 188 this was when I was 17-18 and 155 lbs. I have an appointment to see my general practitioner in a few weeks just for nutritional guidance and a physical. So I'm not trying to ask for medical advice. I'm just wondering what I'm describing is even possible or what it could mean.",5.682145061728394,6.617358456790125,6.50349537037037,75.48635416666667,67.3127572016461,10.684053497942386,32.47145061728395,10.686352973137794,3.6058314814814825,1007,42,188,28,16,333,133,243,0.035,0.86,0.105,0.9338,2,0,1,1,0,0,25,0,0,0,5,13,10,1,1,9,0,18,8,7,3,1,39,34,18,0,1,9,0,4,3,0,0,1,1,0,1,11,16,0,0,8,0,0,0,4,3,0,0,8,6,20,7,27,24,3,32,0,1,1,0,3,17,0,3,18,115,31,4,0.0,0.0,0.0,0.0,0.0,0.1110020106310948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10112207695199757,0.10619435613730648,0.0,0.0,0.0,0.0,0.0,0.0,0.19331898087918367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11910036293581032,0.0,0.0,0.09069496811014473,0.0,0.0,0.0,0.0,0.19567540203586087,0.0,0.0,0.0,0.0,0.0,0.0,0.11624533496058942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07502727125455269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22974464409933956,0.16230208305559626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09527662991497643,0.0,0.1252369607351805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5384341995599761,0.0,0.2400350137033553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06242788027283861,0.09259366101525493,0.0,0.0,0.0,0.0,0.0,0.166487774514695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12373635182405908,0.0,0.11443325021254196,0.0,0.0,0.0,0.0,0.0,0.0,0.08350411001754393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1191970089476648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1280593233021882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12082040537920168,0.0,0.0,0.14554149119149812,0.0,0.11215963180788056,0.0,0.12867901020381425,0.0,0.10805319471501784,0.0,0.0,0.0,0.0905191144321326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08744963462487758,0.0,0.0,0.0804018880325268,0.0,0.0,0.0,0.0,0.11875233014719593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2313670838185759,0.0,0.0,0.0,0.0,0.09810809752291813,0.0,0.09372632888805188,0.0,0.0,0.09111765446817616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12318703562611315,0.24809171981853476,0.0,0.0,0.0,0.0,0.0,0.1463006592563456 fitness,you345,2018/03/04,"Can bodyweight squats build mass? I don't get a lot of time in the gym and leg tend to be a problem area for when it come to putting on size. I was wondering if just doing regular bodyweight squats at home instead of relying on machines is a good way to build bigger legs? I was thinking of doing them before I go to gym actually. Thoughts?",2.61391304347826,4.4640711884058,3.944275362318841,87.26684782608696,76.2463768115942,6.918840579710146,28.89130434782609,7.793537801064563,1.818669565217391,268,12,55,4,6,88,52,69,0.041,0.906,0.053,0.1877,0,0,0,0,0,0,5,0,0,1,0,3,2,0,0,4,0,8,2,2,0,0,9,15,3,0,2,2,0,0,0,0,0,0,0,1,0,1,2,0,0,3,2,0,3,1,1,0,0,3,0,5,1,12,11,1,13,0,0,0,0,1,7,0,3,2,36,6,0,0.0,0.0,0.3002999681591516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2618554588829208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2650820396891994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16077615899467934,0.0,0.17488998002381556,0.25810921963008143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30867815613293564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26162093583414714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2944559312607315,0.0,0.3093535206860179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19718087878979926,0.0,0.244303147581076,0.1794397652451832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24426165171992026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3337199233681247,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AkaliPro,2018/03/04,"Is it necessary to change around accessories from time to time? Is there a scientific basis behind the argument that one should vary exercises every so often to avoid adaptation and promote muscle synthesis? I'm running 5/3/1 and I like my accessories a lot right now, but will it hurt me in the long run if I don't vary them up?",4.6819047619047645,6.583705761904763,5.8065396825396824,75.87457142857146,70.74603174603175,10.11936507936508,28.473015873015875,10.355215969177356,3.2561644444444435,265,10,48,8,5,88,51,63,0.134,0.81,0.055,-0.7246,0,1,0,0,0,0,6,0,0,1,1,5,3,0,1,4,0,5,1,0,0,0,9,6,5,0,2,2,0,0,1,0,2,1,0,0,0,3,3,0,1,0,1,0,2,1,2,0,1,0,0,5,1,8,4,1,10,0,1,0,0,1,4,0,3,5,35,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3135516134255679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3726034101501777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2967616186117369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3770601638244909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17207752546292854,0.0,0.0,0.3117047480264799,0.0,0.0,0.0,0.29944593572757666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23867425410824614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30079504763496817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4107661203738217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Appreax,2018/03/04,"Air Force Physical Requirements Help Hello! A little stressed about the updated Air Force Physical Requirements: https://www.afrotc.com/program-requirements/physical For my Height, I have to lose roughly 20 pounds in order to be in my Maximum allowable weight. (71 inches went from ~198 to 179lbs) I have until college starts ~6 Months to do this. The workout regimen I just started on is: Cardio: Mon: 3 Min Jog, 1 Min Run for 20 Mins. Wed: 30 Min Jog. Fri: Mile run followed by light jog. (20 Mins total) Strength: Tue, Thursday, Satuday: 100 reps with a light barbell (15 lbs, each arm) 100 reps light barbell (18 lbs) 6x Max Pushups 6x Max Pullups I need something for core for strength days. (Reccomendations appreciated.) Aside from this, what should I be looking to change in this regimen? I've been cutting back my eating but I'm afraid of muscle loss as well. Much appreciated!",3.2180086580086567,6.3529676298701325,3.233279220779224,83.31039502164505,90.23376623376623,6.203030303030302,25.89718614718615,7.492282038375204,1.9355290043290043,701,30,120,14,24,213,107,154,0.049,0.862,0.08900000000000001,0.7981,1,0,1,0,0,0,45,0,0,0,6,4,8,1,2,4,0,8,4,1,1,1,10,15,3,0,2,2,0,2,0,0,1,1,0,0,0,4,2,2,2,0,4,0,7,0,5,1,0,2,6,8,3,21,10,3,31,0,2,1,0,3,10,0,0,13,52,12,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1961309351482672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.269827280620262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16449724508734145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2609974267984559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1709661699337757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2556443464860396,0.0,0.0,0.2141922106403283,0.2853549570753673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.203592208366854,0.0,0.18750374299602196,0.18912909946551815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19636319472603306,0.0,0.0,0.36107575895075095,0.0,0.0,0.0,0.2921786198504048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31060313838304665,0.22933604830445814,0.2364498530723001,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,siesie_brie,2018/03/04,"Walking on a treadmill with incline vs elliptical with resistance I am wondering if anyone can highlight the benefits of each for me. I am a 20 year old female, and one reason I am trying to keep up on exercise and cardio is so that I can hike in the spring/summer without being totally exhausted and out of breath. I have been jogging on the elliptical a few times per week at resistance level 8 for 20 minutes per day. I’ve slowly increased the resistance level over the last couple of weeks, but I don’t necessarily feel like I get a great workout from it. Since my goal is hiking, I have been considering walking on a treadmill with a steep incline for cardio instead of using the elliptical. (Running on a treadmill hurts my knees and boobs) I went on a short uphill hike yesterday and was completely exhausted and out of breath the whole time despite trying to stay in shape by using the elliptical. Would using the treadmill on an incline be helpful for me? Do you have any tips? Thanks in advance! ",8.000736842105265,7.523024442105264,8.526315789473685,67.77421052631581,62.47368421052632,11.178947368421056,38.473684210526315,10.577609850970193,4.235431578947368,804,37,135,17,10,269,111,190,0.022,0.8370000000000001,0.141,0.9668,0,0,0,0,0,0,15,0,1,0,2,2,7,0,0,18,0,18,9,4,4,1,25,27,9,0,2,4,0,1,1,0,1,5,0,0,0,2,12,0,1,3,3,0,7,2,3,0,1,4,1,14,4,32,20,5,36,0,1,0,1,2,19,1,2,10,99,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11995076560141685,0.0,0.0,0.0,0.0,0.12333549257128633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18494081424047007,0.0,0.0,0.0,0.19517139400833214,0.0,0.11375649949570665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08918772474694008,0.12601254376279178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09215612363725026,0.0,0.0,0.0,0.0,0.1944698145365772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1182300227187882,0.0,0.0,0.0,0.0,0.0,0.1888283827292757,0.0,0.0,0.0,0.0,0.15678290522999633,0.0,0.0,0.0,0.1437808134211695,0.0,0.0,0.0,0.0,0.0,0.08617489715075033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18509088760452092,0.0,0.11952594765050335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18135756734423505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1459110431465191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18800751341405986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1623955592517106,0.0,0.0,0.0,0.0,0.0,0.0,0.2057080265479102,0.0,0.0,0.0,0.0,0.2395134983364797,0.0,0.0,0.0,0.0,0.4570311372413906,0.0,0.0,0.0,0.0,0.2829776970219382,0.0,0.0,0.16351463866460142,0.0,0.196932342657951,0.0,0.17003298074611514,0.19128666035083192,0.0,0.0,0.0,0.12530189050402993,0.0,0.0,0.11358891937788886 fitness,feina635,2018/03/04,"Looking for squat program 3-4 days/week So I’m currently recovering from surgery on my arm and cannot do any upper body work. I can do all the squats though (except front). I want to do a slow progression back squat program (similar to Wendler 5/3/1) where I can squat 3-5x per week, but only using back squat. Can I just do Wendler and speed it up? Alternatively can I do hatch and just not do front squat? Or is there something else. I don’t want to do Smolov. My goal is to make strength gains not peak. So I’m kind of looking for a combo of all of them... thanks! ",1.0773076923076914,3.1763530769230783,2.3321581196581214,95.70798076923077,82.33333333333333,5.609401709401709,21.71581196581197,6.816661863887847,0.28331965811965804,438,14,102,5,12,140,70,117,0.0,0.87,0.13,0.926,1,0,1,0,0,0,22,0,0,1,5,9,3,0,0,3,0,15,2,2,2,2,16,24,8,0,2,7,0,0,0,0,0,0,0,0,0,1,3,0,0,0,0,0,2,4,0,0,0,0,2,9,3,13,24,2,12,0,0,2,0,1,4,0,1,6,59,10,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16333061170817478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36936713393305104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2667857954151965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2006395407835678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25011047271883463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4033813579443457,0.0,0.0,0.0,0.0,0.0,0.16032199106303294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1826676856197972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18490227049359284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22112544174507326,0.0,0.0,0.0,0.0,0.2359755952654581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2074383736834257,0.0,0.0,0.28332873134593795,0.0,0.3853157595337414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17485387439250866,0.0,0.0,0.0,0.0,0.0,0.0 fitness,davepuma,2018/03/04,"I cannot seem to eat enough food. The tittle says it all. Background: Weight: 135 lbs Lifting for about 2 years, off and on. Protein per day: ~100 g Last year, I started lifting a lot more, but did not count calories. I simply ate healthy and consumed 40 g of protein from powder, on top of ~60 g from other foods. When I started counting calories I noticed that I was getting around 2000 kcals per day, and noticed that I was even eating less than before. I, now, dont count calories (do count my protein; ~100 per day) because I notice if I dont, I force myself to eat more instead of planing to eat and not actually eating. tl;dr: I have to force myself to eat, yet still dont get enough calories and I am trying to build hella muscle. HELP ME BULK ANDG GET BIGGER PLEASE. Edit: I lift 5 times a week. 2x a week: Back and biceps; chest and triceps. 1x a week: Legs. I try and do 20 min of cardio everyday.",0.8663231850117086,3.198776693989071,2.445729898516785,93.04901639344266,85.33879781420765,3.922872755659641,21.82903981264637,4.892091775363687,-0.0428894613583144,697,24,142,2,21,227,111,183,0.0,0.911,0.08900000000000001,0.942,0,0,0,0,0,0,37,0,0,0,1,9,0,0,0,5,0,11,15,4,0,1,16,18,11,0,1,4,0,1,0,0,0,1,1,0,0,4,9,10,0,1,0,0,0,6,0,0,0,4,2,19,0,19,14,7,25,0,0,0,0,2,6,0,3,19,84,23,1,0.0,0.0,0.0975031667723462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08894602553033881,0.0,0.0,0.0,0.07682889286645944,0.0,0.060907593748742765,0.0,0.0850207765063081,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19331179770426032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3513008520815901,0.0,0.0,0.6134313282122945,0.0,0.0,0.0,0.20647895079628495,0.0,0.065993280454939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24163656667213726,0.0,0.0,0.0,0.15660525779843715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06697128907125899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08144451127640441,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08494463017809932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3412635581054771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10967727315721006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07945685809170226,0.0,0.0,0.0,0.09095936691918458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14144148540428692,0.0,0.07979268972155859,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.058261562475488936,0.0,0.0,0.0,0.0,0.1356722037659886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24043868949917435,0.12167022619240285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12868468059153385 fitness,jipstick83,2018/03/04,"PHUL program modifications (no barbell). Please help! I **really** want to switch things up to the *PHUL* program as I want a good 4 day routine but I have an issue: Planet Fitness. I know what everyone thinks of PF so let's not spend time talking about them because I won’t be changing -- I need to make this program work. Because of the gym I have no access to barbells, so I’m stuck with: - dumbbells - Smith machines (eep) - A host of cable and lever machines I’m looking for some opinions on altering some aspects of PHUL slightly: **Upper Body Power:** * *Bench Press*: using DBs OR Smith Machine OR lever chest press? * *Bent over Row*: DBs * *OHP*: DBs (seated or standing?) or lever shoulder press (seated) **Lower Body Power:** * *Squats:* Dumbbell Power Squat (DBs on shoulders)? * *Deadlifts:* DB? Stiff-legged? This won’t last long. **Upper Hypertrophy:** * *Incline barbell BP*: DB incline again? Or DB decline? Smith Machine Incline? Or something else? **Lower Hypertrophy:** * *Front Squat*: suggestions? DB Power Squat higher rep? * *Barbell Lunge*: DB lunge. Would love to hear everyone's opinions please, especially for the power aspects. Thanks! ",1.1801776461880102,-0.026913999999997884,1.8096380458919328,86.99919430051817,152.73056994818654,2.968142116950407,24.518800888230945,5.17751133564526,1.0573932494448557,870,42,133,9,70,267,118,193,0.047,0.8290000000000001,0.124,0.9363,7,0,1,0,0,0,98,0,0,1,6,4,3,0,0,6,0,7,8,7,2,0,22,21,11,0,4,8,0,3,0,0,3,0,1,0,0,4,2,0,0,2,1,1,1,5,0,0,0,1,5,8,3,18,15,2,15,0,0,1,1,6,8,0,10,5,59,12,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21284499861388945,0.0,0.0,0.0,0.0,0.0,0.0,0.3878386003568928,0.0,0.0,0.0,0.0,0.0,0.0,0.18468275477407145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11258981784807162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14583939627041353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3336378185070101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1464296298360753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19676462856600704,0.0,0.1170174608140446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1822164224323872,0.0,0.0,0.0,0.0,0.0959447391029694,0.14230620373254382,0.0,0.0,0.0,0.1785201326283525,0.0,0.0,0.0,0.0,0.15449802651694985,0.14660343987928673,0.0,0.0,0.0,0.15756549065995848,0.0,0.1165336717488055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1294490424279522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38327337555677793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11184057779950683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1344004047881213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1403209910476501,0.0,0.1607300375498623,0.0,0.0,0.11598335994935195,0.11186397422503114,0.0,0.0,0.10179914704473486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15078128201031502,0.0,0.0,0.2059439079863459,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12709650040743445,0.0,0.0,0.12401679983481027,0.0,0.0,0.0 fitness,hannahdreads,2018/03/04,"100 days of pull ups So I’m joining in on the 100 days challenge and have chosen to do 100 days of pull ups. The issue is if I do pull ups every day for 100 days, is that not going to fatigue my muscles and actually slow down my progress ? I’m not doing many per day as at the moment I can only do 3. I’m a 5’ 2” 8 stone 12 female. Plan is to just do as many as I can each day for 100 days. With the hopes that by the end I can reach my goal of doing 10 in a row this year! Any advice is welcome Thank you ",0.3332674199623327,0.9274816864406789,3.123333333333335,96.02213747645952,79.59322033898306,5.583427495291902,19.043314500941623,5.033348758259628,-0.5760425612052731,381,7,102,1,9,136,68,118,0.0,0.866,0.134,0.9106,0,0,0,0,0,0,7,0,1,0,4,2,5,0,0,7,0,14,1,0,0,0,9,20,7,0,2,4,0,0,0,0,0,1,0,0,0,3,4,0,0,0,0,0,4,2,1,0,0,0,0,8,4,21,20,1,24,0,1,0,0,2,8,0,2,12,61,11,2,0.0,0.0,0.15659580739951998,0.0,0.0,0.15680966258690032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1091252668439654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8279202421402649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1421290037019537,0.0,0.0,0.0,0.0,0.13520309932114416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09119893616971968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15938315753835244,0.0,0.0,0.0,0.0,0.0,0.16748924044104696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3253832757585248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12204484957569199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14773943833342726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10333757417454432 fitness,Miles-Tails-Prower,2018/03/04,"Bench and OHP linear progression is impossible for me I'm 22M, 180cm (5'10""), 76kg (167lbs) and I've been on an LP program (ICF and then switched to Phrak's) for about 6 months. I can make linear progress on my squats (95kg), deadlifts (105kg) and bent-over rows (65kg) just fine however I just can't make linear progress on my bench (60kg) and OHP (37.5kg) no matter what I do. The above weights are my working set weights. My form should be fine, I've asked a trainer to check my form and spot for me a couple of times. I am on a 300cal surplus ( I count my calories) and I make sure to get 120-130g of protein, often more. I'm going till failure, I actually had to roll of shame my bench press after failing to lift 60kg last workout. The bar with weights felt surprisingly light when I lifted it to set it back up on the bench, I can't believe I'm finding it that hard to bench it! It took me 2.5 months just to bring up my bench from 45kg to 60kg. I don't think I should hop onto a more advanced program considering that my lifts are so low and I can still progress on the rest of my lifts. Any advice on how I should be tackling this? Edit: I also do the assistance lifts from 5/3/1 for beginners apart from the main program.",3.4442866801893186,3.74139616475096,4.458183457290964,90.44486815415821,72.02681992337166,7.367230110434978,27.230335812485915,7.048011613610866,1.0317052512959208,953,31,223,8,17,311,141,261,0.067,0.8490000000000001,0.084,0.2832,1,0,0,0,0,0,44,0,0,0,7,11,7,0,1,11,0,18,4,0,4,1,25,31,14,0,3,3,0,6,0,0,3,0,0,0,0,9,9,4,0,3,2,1,4,4,3,0,0,4,7,27,4,34,22,6,29,0,2,0,0,1,12,0,1,11,125,36,6,0.0,0.0,0.16558117956426288,0.0,0.0,0.16580730563219795,0.0,0.0,0.0,0.0,0.0,0.1356913762203351,0.0,0.0,0.0,0.11538680826996472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15862595609182967,0.0,0.0,0.13047185159787833,0.0,0.0,0.0,0.0,0.19116891806149625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1877453979331263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16291741813343807,0.0,0.15508255050471426,0.0,0.0,0.0,0.0,0.0,0.08864971320290561,0.0,0.09643187564697464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1519980936680389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13831015640413796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3397839997801825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2708706036245009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1355050109864548,0.0,0.0,0.0,0.0,0.0,0.0,0.15991943731835834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10872276376742568,0.0,0.0,0.09894056323803974,0.0,0.0,0.0,0.1885184191869995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6198660075675395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12352755107436532,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sporxable,2018/03/04,"Should volume or strength be prioritised early on? I've been lifting for about 1 year, properly for about 6 months. I look better and am stronger than when I started, but I feel that my lifts are not as strong as they should be. Singles: Deadlift: 100kg Squat: 95kg Bench: 80kg OHP: 55kg I would consider myself an intermediate lifter, I know what I'm doing but I'm not exactly huge. If my end goal is to look big and strong, should I actually focus on volume and lower weight or should strength be my priority, and the mass will come? I don't particularly care about being shredded etc.. ",2.2433333333333323,4.657846896551725,3.642068965517243,86.16816091954023,80.0344827586207,6.625287356321839,23.459770114942533,7.793537801064563,1.2148873563218388,464,16,94,8,12,152,81,116,0.141,0.772,0.087,-0.8088,1,0,0,0,0,0,17,0,0,1,6,4,6,0,0,2,0,16,1,0,0,1,20,25,12,0,6,7,0,2,0,0,6,0,0,0,0,2,5,1,0,2,0,0,1,3,0,0,0,1,4,12,6,11,14,2,12,0,0,2,0,1,5,0,3,6,57,14,1,0.0,0.0,0.27642301294391186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25052236675909595,0.0,0.0,0.0,0.0,0.0,0.0,0.2888046566567372,0.0,0.0,0.24400527425088603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25088620239861464,0.0,0.3159121920466757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14322586219843975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15567347848043228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4757377560579381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2260971584115372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20049441902744528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34493700689945256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20122131552806427,0.0,0.0,0.18241154778023816 fitness,TheFlyingSquirrel1,2018/03/04,"Looking for a more athlete based program Not really sure what to be doing. I am 6'1 212 lbs, B/S/D/O 195/220/295/120. I have been running nSun's 6-day squat for 7 weeks. Last summer I was doing the wiki PPL until I started playing rugby at my college and just didn't have time to go to the gym. During that time I went from 255 to 225 and was at 225 at the start of me doing nSuns. This week rugby started, so it's about 6 days a week 2.5 hours a day of drills or running. Then twice a week I also do sprint training for an hour before practice. I have been doing this while also doing nSuns 6 days a week. My plan was to get down to 200 by the end of this semester. As you would expect with the amount of exercise I have been doing fat is melting off (I am not tracking calories to the wire but daily get ~2500 calories eating clean). Here's the problem. This week I noticed that my lifts are stalling. I know that I won't be able to gain muscle. I just want to keep what I have. I asked in the daily question thread and was told to look into 5/3/1 for athletes, Juggernaut and Ws4sb. All of which are lacking the level of volume I am looking for. I want to do at least 5 days a week of strength training. Thanks in advance. edit: I am training for 8-man in rugby if that changes anything",2.0853590620420133,3.7604805093632976,3.389076697606253,91.44093795798729,77.23970037453184,5.242729197199154,23.593714378765675,5.511479884284512,0.32616117896108143,1004,32,211,4,23,327,151,267,0.03,0.901,0.069,0.8661,0,0,0,0,0,0,36,0,1,0,4,7,5,0,0,16,0,32,3,1,0,2,24,49,14,0,7,7,0,0,0,0,2,2,0,1,0,12,6,2,1,2,3,0,5,4,1,0,1,10,3,23,4,40,35,5,40,0,0,3,0,4,11,0,3,24,145,35,3,0.11232574126621446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17965370941683828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09243451428867408,0.0,0.10500940522342113,0.0,0.0,0.0,0.0,0.0,0.0,0.09558093263578543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11882574039787536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3622040531999179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11493727546738627,0.0,0.0,0.09948726671551464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11737112747518955,0.0,0.06383730730931296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22123645769936687,0.0,0.0,0.0,0.0,0.0,0.0,0.09984027989346934,0.0,0.0,0.06173128982799821,0.09156047104894302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2829759981083633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12788360092158554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10748056446905384,0.0,0.0,0.12583053717169185,0.0,0.0,0.0,0.0719587461201243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2385142134169322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10586568182286243,0.0,0.0,0.0,0.0,0.10341445111864923,0.0,0.0,0.0,0.0,0.0,0.0,0.13099608606402566,0.0,0.0,0.10733205939375927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1325052649168364,0.0,0.6307065398164339,0.0,0.0,0.1041270874972272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07979298381255981,0.0,0.0,0.0 fitness,Kadarach,2018/03/04,"Need advice for a new routine Started training with the recommended routine from r/bodyweightfitness in September , with consistency and adding weight on dips / pull-ups / push ups since december. (I do deadlift, squats, a bit of curl and bench too) Made great progress (84 to 87 kg) , but this week I went 2 times to the gym and I'm determined to start a new routine. I really enjoy compound movements like squats , deadlift,bench, dips , pull ups and need to keep doing them. Full body is fine for me, but I'm lacking a bit on biceps and upper chest. Jeremy Ethier made a great biceps routine that I want to incorporate (concen. Curls, incline curls, EZ bar reverse grip) Don't know yet if I should do a PPL , split , full body with extra isolation on biceps ",6.230706349206352,7.118527578571433,6.1538095238095245,78.64896825396826,66.07142857142857,8.793650793650794,31.26984126984127,8.841846274778883,2.5087460317460315,591,22,107,9,9,186,91,140,0.024,0.7659999999999999,0.209,0.9777,0,1,0,0,0,0,28,0,0,1,1,3,5,0,0,8,0,6,8,6,2,0,20,18,8,0,6,3,0,2,1,0,1,0,0,0,0,2,8,2,1,1,2,0,4,1,0,0,0,3,2,7,5,18,14,6,20,0,0,0,0,1,9,0,1,8,55,9,0,0.0,0.0,0.0,0.0,0.0,0.1697611425359918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3793233625883681,0.3859365386373253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3830627827597883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15441392822244535,0.0,0.0,0.09547420106143947,0.0,0.0,0.0,0.0,0.0,0.0,0.08487280143005474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32876381540108074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25762838107701136,0.0,0.3355675627638323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1112920824162959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14370633909504862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2459255701198828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10129989745869512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10246695265576287,0.0,0.1393509634624962,0.21154910567755447,0.0,0.16104394570974007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Creamkrackered,2018/03/04,"Fasting on a Sunday? Hi all, Apologies if this is a stupid question but I am a calorie deficit of around 800 (1500 calories a day) and am very strict except one day a week. So this Saturday I had a blow out for a friends birthday (beer, food etc) so easily went well over my calorie allowance as you can imagine. Is it a good idea to then not eat today (Sunday) as a sort of damage limitation? To get me back on track? My main concern is it really that simple with regards to calories? Thanks!",1.7813265306122474,4.039506520408164,3.2830204081632672,88.97983673469388,80.73469387755101,5.5526530612244915,26.126530612244892,6.742157984588678,1.1349885714285717,381,16,76,4,10,125,73,98,0.123,0.696,0.181,0.8221,0,0,1,0,0,0,15,0,1,0,1,5,6,1,0,9,0,7,3,0,1,1,15,10,8,0,1,4,0,0,0,1,0,0,0,0,0,5,4,3,1,3,1,0,1,1,2,1,1,2,0,6,4,15,8,3,16,0,1,0,0,5,5,0,3,10,55,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21908351872995488,0.0,0.0,0.0,0.18923773253442805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3174316753749858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2518244315070585,0.0,0.0,0.0,0.0,0.274469488298811,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29758827876069754,0.0,0.19013828253232645,0.0,0.12857846739271694,0.0,0.0,0.2064192109544322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27781991513046844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16676551221987146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2756912703962642,0.0,0.0,0.0,0.15765964749010364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2265782380578344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2332765185377193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20306044485402347,0.0,0.0,0.19740868622372465,0.0,0.22127582136256976,0.2281396049005483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,tigidig5x,2018/03/04,"Stronglifts 5X5: Planning to take the 12 week program. Is it worth it? Hi Guys, Just want to ask your opinion on this program. I have been working my ass in the gym for 2 years already, and been doing PPL for those 2 whole years. I got big with my PPL program, and had great results with it. I was doing 8-12 rep ranges with moderate weight, I was training for pure hypertrophy. However, the past 3 or 4 months I have been going to the gym on and off. I became thinner because of it. I got bored of my program and want to try something new. I want to still get big, and of possible stronger. I just wanna know if its worth it to give this a shot. Also, I noticed from the 5x5 website, it has no day intended for arms training. I would like to incorporate arm workouts (day A / biceps and day B / triceps) just after doing the 3 main lifts each workout session. Do you guys think it will do? I just wanna get some feedback on you guys, since I'm no professional in this matters yet, and even though I have been lifting for almost 3 years now, I still consider myself as a beginner in the lifting world. Appreciate any of your inputs! Thank you!",2.566277533039649,4.464230506607934,3.8074251101321583,87.98082929515421,76.5330396475771,6.3021145374449326,27.20903083700441,7.1686216300943375,1.3391076651982377,883,36,180,10,20,288,128,227,0.045,0.845,0.11,0.8798,1,0,1,0,0,0,34,0,5,0,2,11,4,0,0,10,0,19,6,5,2,1,32,34,12,0,7,6,0,1,1,0,2,0,1,0,3,12,11,1,0,2,4,2,1,2,1,0,0,9,2,23,3,31,23,4,27,0,0,0,1,11,10,1,5,17,121,35,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14511184053300696,0.0,0.15991774791163485,0.11588879335826185,0.0,0.0,0.0,0.09854744164547244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1354763372502949,0.0,0.0,0.0,0.0,0.0883390830390609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2803753341541144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09571525524679307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15142463111227678,0.13901605691588526,0.08235876163460322,0.0,0.23180416797704134,0.15976974055781112,0.0,0.4304670899436343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07964171420493188,0.0,0.0,0.0,0.0,0.0,0.0,0.07079834468491167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11567009004056042,0.0,0.0,0.0,0.0,0.13996019674930038,0.0,0.0,0.0,0.0,0.1649871438693823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13833814721890073,0.0,0.0,0.0,0.0,0.0,0.16337034003294856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11987551674069312,0.0,0.0,0.0,0.0,0.11156295516813212,0.0,0.0,0.0,0.0,0.23145925193829503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10895834617068187,0.0,0.0,0.13341863070737064,0.0,0.0,0.0,0.09285593716083247,0.14237864513559792,0.0,0.0,0.0,0.0,0.0,0.0,0.09838804438751493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2564245733863441,0.0,0.1162423930535973,0.17646791727367925,0.0,0.0,0.0,0.16179286934006346,0.0,0.0,0.0,0.10550013743882936,0.0,0.0,0.10294374263141352,0.0,0.0,0.27996229989462995 fitness,N3O9Pr,2018/03/04,"Best Website for Illustration/Picture Exercise Tutorials? - VMO Hello Folks. I need to do equipment-free VMO targeted exercises. I've gone through courses of physical therapy, MRI's, specialists etc. I don't have access to high-speed internet (think 56k) so I need reference sites which are not video based. I specifically need VMO exercises, but I would be grateful to learn about any of the sites that y'all favor, that are image based. Thank you for your time. ",3.979878048780492,7.193731621951223,4.876292682926831,74.7071219512195,80.34146341463416,9.133658536585367,30.151219512195123,9.3871,3.7422595121951225,371,18,61,12,10,120,63,82,0.0,0.831,0.16899999999999998,0.9246,0,0,0,0,0,0,17,0,3,0,1,2,3,0,0,1,0,7,4,0,0,0,9,13,2,0,4,2,0,0,0,0,1,4,0,0,0,3,0,0,0,3,4,0,1,2,0,0,0,1,0,8,3,9,10,2,4,0,0,0,0,4,2,0,0,1,33,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1940362829359633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29943947005441307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.318221815231718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30147007118203994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6347126033735642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2626963698357313,0.3263032508114129,0.0,0.0,0.182829920233156,0.0,0.0,0.1663800170066505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20269243765430264,0.0,0.0,0.0 fitness,soontobebiff,2018/03/04,"PPL vs Full body workouts? Hi everyone I been doing PPL three times a week since my schedule don't allow me to go to the gym more than that. But I read a comment which mentions that PPL are designed for working out six days per week and that full body workouts fits better for shorter days. Is this true? Should I switch up or continue? My goals are mostly getting a strong core and having a good looking body.",4.218148148148149,5.59954038271605,4.242901234567904,88.68805555555558,71.09876543209877,6.387654320987655,28.314814814814817,6.42735559955562,1.1977555555555557,325,12,64,2,6,100,61,81,0.02,0.8240000000000001,0.156,0.9047,0,0,0,0,0,0,6,0,0,0,4,0,4,0,0,5,0,8,3,3,1,1,10,11,4,0,1,3,0,0,0,0,1,0,0,0,0,5,3,0,0,0,4,0,1,1,0,0,2,1,1,6,4,7,9,4,13,0,0,1,0,3,5,0,2,7,41,11,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19031204629710616,0.0,0.7170600488816877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27755071384652164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20561676105065949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11242433625435386,0.0,0.12229356668711902,0.1804854518200142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18069968567565528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2152414232316092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17800175973653026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12547504948164862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34521395330931365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1566559263071156,0.0,0.0,0.0,0.0,0.0,0.0 fitness,skateyluke,2018/03/04,"Critique my variation of the PPL? Hey fittit. Right now I'm doing a full-body dumbbell routine because I broke my foot running - at the time that this happened, I was also conveniently at the end of Stronglifts. Luckily I was smart about assistance exercises, so my stats are pretty well rounded; I can deadlift 130kg, squat 120kg, bench 80kg and OHP 50kg for 5x5 at 70kg bodyweight. When my foot heals, I want to start a real program for aesthetics and strength. I liked the look of the PPL, but one of my main gripes about Stronglifts is the lack of volume on every lift (besides squats lol). The reddit PPL has you deadlifting 1x/week which is ridiculous, so I switched it up a little. I moved all the shoulder exercises to leg day and fit in the big 5 compounds over two three-day cycles, not spread out over six. Essentially this is a bro split where each group is hit twice a week. Day A - chest and triceps - 4x6 bench press - 4x6 incline bench press - 4x6 tricep dips (weighted) - 3x8 dumbbell bench press - 3x8 dumbbell incline press - 3x12 cable pushdowns Day B - back and biceps - 3x5 deadlift - 4x6 pull ups (weighted) - 4x6 barbell row - 3x8 close grip chin ups (weighted) - 3x8 t-bar row - 3x8 face pulls Day C - legs and shoulders - 4x6 back squat - 4x6 overhead press - 3x8 front squat - 3x8 dumbbell shoulder press - 3x12 calf raises - 3x8 dumbbell lateral raises Mon-Sat, ABCABCx. Is this a good program? I'm 17 so I'll have no problem with recovery. Sorry for the wall of text, I've had nothing better to do than lift dumbbells, sulk and think about what to do when I'm healthy again haha. Thanks my dudes",4.39091584158416,6.2094873696369675,4.210317656765678,87.36319925742575,71.34323432343234,6.502145214521452,29.45668316831682,6.996647511020387,1.5421376237623765,1255,51,239,11,24,382,184,303,0.1,0.795,0.105,0.5374,0,0,0,0,0,0,60,0,1,0,2,15,11,1,0,17,2,15,18,12,0,1,19,25,14,0,3,2,1,11,1,0,0,3,0,0,0,7,11,3,0,1,2,0,5,2,3,1,4,3,12,15,8,29,21,4,38,0,1,2,0,4,18,0,0,16,113,22,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11472883266274178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2206313127057485,0.0,0.08745487446949876,0.0,0.0,0.0,0.0,0.12688304988381266,0.0,0.15935716756101767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4626149757133306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12706732315328462,0.0,0.0,0.0,0.0,0.12087537001801488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12033155563274266,0.0,0.0,0.0,0.0,0.12686554165453526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07008970587038453,0.14378952435111675,0.0,0.0,0.12047438760539493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15248048958872146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13765844557741058,0.0,0.0,0.0,0.09721553250069434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1459553849069736,0.0,0.13727653868650214,0.0,0.0,0.0,0.0,0.0,0.16329447030742705,0.0,0.0,0.0,0.0,0.0,0.12251824495549915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1605972154560949,0.1015451981393263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13208320936777462,0.0,0.0,0.0,0.09192651823833778,0.0,0.0,0.08365553979541213,0.0,0.0,0.0,0.0,0.0,0.0,0.14014436587828422,0.0,0.0,0.0,0.0,0.0,0.08461931799194537,0.0,0.2301577861758289,0.5241048137065054,0.12899217899999035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,odd_remarks,2018/03/04,"I'm currently only doing squats and deadlifts for my legs, I also run a bit everyday. How much more growth could I get from hitting legs twice a week? I'm just wondering if anyone has any experience from my situation. I do hear a lot of people saying that all they do for legs is squats and deadlifts. Did anyone go from this to a more traditional PPL routine perhaps? What did you experience?",4.301096491228069,6.079060250000005,5.807894736842107,75.98359649122811,71.5,8.750877192982456,28.456140350877188,9.2995712137729,2.620498245614036,313,12,57,7,6,106,54,76,0.0,0.951,0.049,0.5319,1,0,0,0,0,0,7,0,1,1,0,3,0,0,0,4,0,8,3,3,1,1,9,15,5,0,2,2,0,0,0,0,0,0,2,0,0,3,2,0,0,1,0,0,3,0,0,0,1,2,2,7,0,7,11,6,6,0,0,0,0,4,0,0,3,3,41,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.196170704415115,0.0,0.0,0.0,0.16681613886630012,0.0,0.0,0.0,0.0,0.3430465917038249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2678100515335974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19585646577586996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4799116614194211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1281619891375656,0.0,0.13941275783820087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2764771051854275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20854994761782644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1803277536404602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18656587208025874,0.0,0.0,0.0,0.0,0.0,0.17006393358589847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19507676421874506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2757336383802991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19676926014518015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26602332995845634,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,brn-half-grasshopper,2018/03/04,"Phrak's GSLP- Best pulldown variant to help chin ups? Started working out again about 3 weeks ago, picked up Phrak's as recommended by the fittit FAQ and am really enjoying it. I have done a little bit of Starting Strength and stronglifts before so I'm comfortable with ohp, squats, and dead lifts, but I'm really struggling on chinups. I am yet to do a full rep with correct form from a dead hang. The FAQ says to do negatives with resistance bands until you can do proper chins, which I will start doing next week. It also says that you can do pull downs as an assistance exercise. What type of pull down should I use, and what kind of set/rep range should I be aiming for? Also, should I worry about adding any other kind of chin accessories in at this stage? ",5.191891891891891,6.1962041351351385,5.171189189189189,84.34813513513515,68.45945945945945,8.622702702702702,26.962162162162162,8.841846274778883,1.855168108108108,604,18,119,10,10,188,104,148,0.112,0.805,0.08199999999999999,-0.8606,0,0,0,0,0,0,17,0,2,0,3,7,7,0,1,6,0,16,1,0,2,1,15,22,11,2,3,1,0,0,0,0,4,1,3,0,0,8,8,0,0,0,2,0,3,1,1,0,0,1,3,8,6,26,16,4,24,0,0,0,0,6,10,0,0,10,78,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.16335269632228952,0.0,0.0,0.0,0.0,0.2947365683580204,0.0,0.0,0.0,0.125316408642105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15680831849770946,0.0,0.1933900115232481,0.0,0.20118553327352803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18858195326163973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12351869341147427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3837975732424788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18469651433507125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.195983384879276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23610838833927936,0.0,0.0,0.0,0.0,0.0,0.0,0.2930929785038254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3913020276358972,0.0,0.0,0.0,0.0,0.19264899000997954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15915835820790455,0.0,0.0,0.0,0.0,0.2956358680897333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13415770226329352,0.18714482133811616,0.0,0.0,0.0,0.0,0.0 fitness,dontbebooty,2018/03/04,"If I'm attempting to lose weight and gain muscle at the same time, is my weight supposed to increase or decrease? Hi all, I've recently started lifting but I have body fat on me as well. I've looked on the Wiki which said to have a calorie deficit of 3.2 calories/body weight, which is about a 500 calorie deficit for me. However, I've been wondering, since I'm losing weight and also gaining muscle, which way is my scale supposed to go? Would it increase or decrease? *Also*, a little side question since I'm a complete noobie at lifting: about how often are junk/fatty foods allowed? I'm a college student who eats clean during the weekdays when on campus, but when I go home for the weekend, that kinda slips away.",4.766618705035974,6.097631741007196,5.111575539568347,83.17254316546766,69.71942446043165,6.711079136690649,32.605035971223025,6.742157984588678,2.0323893525179852,568,26,102,4,10,180,86,139,0.086,0.79,0.123,0.6497,2,0,0,0,0,0,22,0,0,0,5,9,3,0,0,9,0,8,8,2,2,1,16,18,13,0,2,5,0,4,0,0,1,1,1,2,0,6,2,7,0,2,1,0,4,0,2,1,0,2,6,6,1,16,15,4,19,0,2,1,0,4,8,0,7,6,61,12,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21653755280448847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12720035685420805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3007684318287645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1419504857363747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13853449748692198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16371025801345146,0.0,0.0,0.0,0.0,0.0,0.15388687878760954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1358040008659827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13569314268820062,0.0,0.0,0.11369081538717445,0.30292640098988194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1516642026244664,0.0,0.0,0.0,0.0,0.0,0.1336781334891678,0.0,0.0,0.0,0.12878385167835674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2239867228227779,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09582747507234657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0789451328206521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10746374144924156,0.0,0.6594586041951096,0.12172899402578533,0.0,0.0,0.0,0.0,0.0,0.14682121122481606,0.0,0.0,0.0,0.09617489948760526,0.0,0.0,0.0 fitness,_teck,2018/03/04,"Program Critique Hi everyone, I have change the PHUL program as below. Comments are welcome! Day 1 (Tuesday): * Barbell Bench Press 3sets X5reps 180secs * Dumbbell Bench Press 2x10 90secs * Bent Over Row 3x5 180secs * Lat Pull Down 3x10 90secs * Barbell Curl 2x10 90secs * Overhead Triceps Extension 2x10 90 secs Days 2 (Thursday): * Squats 3X5 180secs * Leg Press 3x15 90 secs * Leg Curl 3x10 90secs * Leg raise 2x30 90 secs Days 3 (Saturday): * Barbell Bench Press 3x12 90secs * Machine Fly 3x12 90 secs * Seated Rows 3x12 90 secs * Overhead Press 3x5 180 secs * Dumbbell Lateral Raise 3x12 90 secs * Seated Incline Dumbbell Curl 3x12 90 secs * Overhead Triceps Extension 2x12 90 secs Day 4 (Sunday): * Deadlift 3x5 180 secs * Leg Extension 3x15 90 secs * Leg Curl 3x15 90 secs (sometimes i do some of the Saturdays work on Sunday) current stats: sex - male age - 26 height - 173cm weight - 62kg goal - get bigger in size and lift heavier relevant lift numbers - bench press 60kg - 3x5 - bumbbell bench press 20kg - 3x12 - seated cable rows 70kg 3x10 - lat pull down 60kg 3x10 - overhead press 20kg 3x5 - bumbbell lateral raise 6kg 3x12 - EZ barbell curl 20kg 2x12 - Overhead tricep extension 20kg 2x12 - Squats 77.5kg 3x5 - Deadlift 90kg 3x5 - Leg extension 40kg 3x15 - Machine leg curl - 25kg 3x15 ",1.127315634218288,2.153069415929206,0.8639557522123908,95.57732005899706,124.75221238938052,3.453569321533924,24.120648967551627,5.575151818747917,0.7899636578171099,992,46,176,11,60,287,102,226,0.025,0.944,0.031,0.481,1,0,0,0,0,0,59,0,0,0,2,0,1,0,0,2,0,3,12,10,0,0,2,4,2,0,0,0,0,9,0,0,0,0,0,0,1,0,1,1,0,0,0,0,2,0,0,0,0,0,9,2,1,8,4,1,25,0,0,0,1,4,9,0,1,14,17,2,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3060074377958455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7462163259095252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2764081955513997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15113071405921796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28609368169985483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3522507817944011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21059072077453092,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Umbreomnom,2018/03/04,"Struggling after first set Yo dudes, here's the deal: I've been back into lifting for the past month or so with 6 days on 1 day off and have made a lot of progress so far, but I'm run into a few problems. I typically run 3 reps of each lift, aiming for 6 reps with 2 - 2.5 mins of rest between sets. If I reach 6, I up the weight, do as many reps as I can, then finish off at the lower weight. But I've noticed that after my first set, I have to lower the weight *considerably* for the next sets, or I just can't get it up. For instance, today on Bench Press I did 6 reps @ 160. Rest for 2 - 2.5 mins, then did 2 reps @ 170 (on a machine, can only increment in 10s) before I couldn't get it back up. I dropped down to 160, but couldn't get any. I ended up having to drop down to 130 to even be able to get another rep in. Whats going on here? Should I increase my rest time before sets? Add more rest days? Stay at 160 for a bit and not try to up my weight? Anything would be helpful! EDIT: Thanks for all the replies, homies. I’ve decided to actually start on the PPL program and will take all the advice and apply it there. Thanks dudes.",0.5137740555951531,2.1824915819672164,2.4752601568068435,96.21143620812546,81.95081967213116,5.227084818246613,18.80541696364932,6.046907544983943,-0.3632342836778335,862,20,209,6,23,288,133,244,0.059,0.861,0.08,0.7142,2,0,0,0,0,0,41,0,0,0,3,9,4,0,1,13,0,17,4,0,1,2,29,28,16,0,6,8,0,5,0,0,3,0,0,0,0,5,10,4,0,2,0,0,4,4,2,0,2,4,5,14,2,45,17,12,54,0,0,0,0,2,21,0,4,21,128,19,2,0.1227279047580409,0.0,0.11976473133074934,0.0,0.0,0.11992828813016575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08345918375464699,0.12869090898194935,0.0,0.0,0.0,0.0,0.0,0.10099460852067682,0.0,0.0,0.0,0.0,0.18874036643495226,0.0,0.0,0.0,0.20886481522357345,0.0,0.0,0.0,0.1339870857471293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2374480366280908,0.12652708084132627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10870049604357253,0.0,0.0,0.08106062361824945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2087845861832208,0.0,0.0,0.0,0.0,0.2564810593144355,0.0,0.06974909653966968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08226192756611203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10433887583388003,0.0,0.1161281109186518,0.0,0.12442683251830887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0979602426853586,0.0,0.0,0.0,0.0,0.0,0.13052251902789966,0.0,0.0,0.0,0.13972653300210536,0.0,0.0,0.0,0.09334010189968392,0.0,0.0,0.0,0.0,0.11715767204343333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11743403008786632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0868674426648005,0.1308116170047433,0.0,0.0,0.0,0.12830185313807246,0.0,0.0,0.0,0.0,0.0,0.09227611070184652,0.0,0.0,0.2259827313743646,0.0,0.0,0.0,0.0,0.0,0.0,0.07156362821607973,0.0,0.1163317035133808,0.0,0.0,0.08332419125946157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5977980996210055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08718238230450248,0.0,0.0,0.0 fitness,romantichero7,2018/03/04,"Is HIIT sprinting supposed to be 100%? Like during the intense portion, are you really sprinting absolutely all out? I don’t understand how I could sprint 30s all out, take 30s break and keep doing this multiple times.. going 75% seems realistic. I all out sprint 200m in 24s, in 30s I would cover 250m the first time, and probably would be so dead I’d cover like 150 the second time.",5.035600000000001,5.902910693333332,6.15066666666667,77.68200000000003,68.73333333333333,9.2,28.333333333333336,9.3871,2.425133333333334,302,10,57,6,5,101,53,75,0.073,0.838,0.08900000000000001,-0.3718,0,0,0,0,0,0,12,0,1,0,1,2,2,0,0,3,0,9,0,0,1,3,15,14,4,1,3,0,0,0,2,0,2,0,0,0,0,1,5,0,1,2,0,0,1,1,0,0,2,0,0,5,2,6,9,4,11,0,0,0,0,1,5,0,1,6,33,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22530409086287195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24002889908652456,0.0,0.0,0.0,0.0,0.0,0.0,0.16037389695046467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25082158747013616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2757255259649511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30424630352424353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1807768062496254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2568932825151398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2121701957855595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4936381332365839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2937675747637968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.400916401480446,0.0,0.0,0.0 fitness,z123killer,2018/03/04,"Difference Between ICF and PPL? I am a beginner trying to find a hypertrophy plan, I see a lot of recommendations for PPL and ICF, but what is the difference between the two, PPL is like ICF with shorter sessions but more days... What would you recommend for a beginner looking for a hypertrophy workout routine? ",8.846011904761902,8.758500625,9.39,60.98833333333336,60.60714285714286,13.180952380952384,45.45238095238096,12.45797560212912,6.148745238095239,249,15,40,8,3,84,36,56,0.0,0.873,0.127,0.782,0,0,0,0,0,0,8,0,1,0,1,0,1,0,0,7,0,4,0,0,0,0,8,6,4,0,1,2,0,0,1,0,1,0,0,0,0,2,3,0,0,1,1,0,0,0,0,0,1,0,2,3,1,8,5,2,3,0,0,2,0,1,0,0,1,4,31,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2056018773968712,0.0,0.0,0.0,0.0,0.6661635873491253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2913806146751808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15575128205615407,0.0,0.0,0.0,0.2677146392819832,0.0,0.0,0.2710353270748448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2540451062756198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2164466432167737,0.0,0.3114246862278885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22646885270918565,0.0,0.0,0.0 fitness,Kwerte,2018/03/04,"Is it normal to squat more than I deadlift? Currently 5' 7 @ 210 pounds, with probably 25-30% BF. My squat is 365 for 1 set of 5, my deadlift is 315 for 1 rep (probably could do 2-3). I've only been lifting for 4 ish months now but I'm pretty strong because I've been overweight my entire life. I think I'm squatting pretty low, less than 90 degrees between my upper and lower legs, and any lower feels really uncomfortable. Am I doing something wrong?",3.185384615384617,4.538062923076922,5.0404395604395615,82.07956043956045,73.61538461538461,7.397802197802199,27.285714285714285,7.957251820313856,1.7711274725274733,350,13,68,5,7,120,66,91,0.195,0.677,0.128,-0.7003,3,0,1,0,0,0,16,0,0,0,1,1,3,0,0,0,0,9,3,1,0,0,8,13,3,0,2,1,0,1,0,1,0,2,0,0,0,1,3,1,0,2,0,0,0,0,2,0,0,2,1,7,1,9,10,2,6,0,1,0,0,1,2,0,0,3,32,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17107837672367993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15335666431554934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2008606988717552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12720294945082586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1776935639656781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20080329746977374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.246488284363343,0.0,0.0,0.0,0.0,0.0,0.19133272574489654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.511880695135685,0.5424768358264928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16116420924289282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19367331057992604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16119792389720633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2750557596322669,0.0,0.0 fitness,franklyrosalind,2018/03/04,"Not seeing much progress? Hiya, At the start of the school year (August) I decided that I was sick of sitting in front of my computer all day every day (and looking like I sit in front of my computer all day every day.) I’ve tried getting in shape before and always given up after like a week — you probably know the drill. This time, though, I didn’t. I started doing StrongLifts 5x5 and took a swimming class, and then after a semester of that I switched from swimming to another conditioning class for spring semester At this point, I’m at the gym 5-6 days a week working pretty hard, and have been for about 6 months. I feel consistently tired and, well, worked, but haven’t been seeing almost any progress at all. I’m not expecting radical change, but I’m within 5 pounds of my starting weight and my body fat percentage has changed by only a point. There aren’t really visible changes on my body either. My lift weights are going up but I don’t feel stronger in my day-to-day. Am I impatient? I feel like I should be seeing more progress in strength, body composition, or weight than I am, but maybe I just don’t know — I’ve never exercised consistently before. I figured I would ask y’all to see if I’m missing something obvious or just expecting too much too soon. Thanks!",4.998348688873143,6.029178931726907,5.4765698086463495,81.8863075832743,68.91967871485943,9.071674935034256,30.711315851641864,9.325443323948027,2.6114982754547604,1010,40,198,20,17,324,137,249,0.078,0.825,0.097,0.7533,1,0,1,0,0,0,33,0,2,0,6,9,7,0,0,9,0,17,10,4,0,5,36,41,16,0,5,12,0,7,3,0,2,4,0,0,0,4,7,4,0,7,4,0,6,8,1,1,0,6,12,24,6,29,32,7,44,0,1,5,0,3,16,0,4,23,116,28,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09458533534591113,0.0,0.0,0.0,0.07859603520199293,0.0,0.0,0.0642341988171423,0.09904670836233803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08830481884309241,0.0,0.0,0.0,0.0,0.0,0.0,0.16075239971694175,0.0,0.0,0.0,0.0,0.31476227839471466,0.0,0.0,0.0,0.0,0.0,0.0,0.2997698765383653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4264199814064497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15916868775965742,0.0,0.0,0.0,0.0,0.0,0.14328133750675726,0.06748030951640215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0493500373945288,0.0,0.0536822567977216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08461518188159182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10382251672816817,0.0,0.0,0.0,0.0,0.0,0.0,0.13844118748741116,0.0,0.0,0.0,0.07932033705849732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09489504747811107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07539491068263024,0.0,0.13887395857871632,0.0,0.07285128803443257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07183902829271062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17858534774657805,0.0,0.0,0.09609702573665893,0.10184093861977248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06051176108267683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09559582409215672,0.30108093471300984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07271783948159924,0.0,0.0,0.20057207601997976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08696358533181532,0.0,0.0,0.0,0.0,0.0928038115069172,0.0,0.05507880758121803,0.10856476391698633,0.0,0.0,0.10494552887206576,0.06413030210518722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15153588691316808,0.3450706104715599,0.08492845093101824,0.0,0.0,0.0,0.0,0.0,0.0,0.13753206963730338,0.0,0.0,0.06709975135585615,0.0,0.0,0.06082740026010702 fitness,MrSquishyWILLRISE,2018/03/04,"Squat keeps getting horribly weaker and deadlift staying the same after losing around 40 lbs? Since last year I went from weighing around 225 lbs to now weighing 183 I still want to get down to 170 lbs. Anyways im starting to get a bit depressed because ny squat numbers have gone down big time since losing weight. My weight lifting routine has not changed, but I just started doing cardio on the days I don’t lift weights. I workout every day. I was able to do 360 pounds x5 on the squat, before I added cardio. I tried to keep the same weight throughout the entire time but now i’m at the point where I can just barely do 315 x3. And when I do it I feel like I have a mountain on my back and soon I feel I may now longer be able to squat 315 even once. Thankfully my deadlift has stayed exactly the same, I can still do 370 x5 without any major issues and can probably max out a 405. It’s a bit harder now but I don’t fear I will go down in maximum weight any time soon. My bench press and military overhead press hasn’t changed much either, Yet my squat numbers have gone down massively and it just keeps getting worse and worse with every workout. Is there anything I can do? I always workout around noon. I was expecting my squat numbers to go down a bit, but not this severely,still plan on doing cardio because weight loss is the number one goal for me, but it’s disturbing me how much weaker my squat keeps getting.",4.695157894736841,5.477910936842103,4.875438596491232,86.82473684210528,69.45614035087719,7.403508771929825,29.035087719298247,7.273561745256523,1.5277719298245611,1127,40,227,10,19,353,142,285,0.122,0.8440000000000001,0.034,-0.9765,0,0,0,0,0,0,21,0,0,0,5,22,8,0,2,13,0,26,11,0,1,1,38,47,14,0,2,12,0,10,1,0,2,3,0,0,0,5,12,8,4,2,3,0,5,6,6,0,1,5,10,29,2,28,39,10,47,0,4,0,0,0,18,0,1,23,141,34,1,0.16229381531141998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06752072771278883,0.0,0.0,0.11036535970382973,0.0,0.0,0.0,0.0,0.0,0.0,0.06677699083602254,0.2167138558711897,0.0,0.0,0.0,0.06239696308755927,0.0,0.098932803457109,0.0,0.06905004166285089,0.0,0.0,0.0,0.2657742188856437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17168533720752752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10466608464351387,0.0,0.06989171265813443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05359676719188336,0.0,0.13673953907472955,0.0,0.0,0.0,0.0,0.09131283129589872,0.0820606294049859,0.05797136704315802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21197955017503434,0.0,0.09223531530392153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08765258514743303,0.08469628896407869,0.0,0.2885083999983341,0.0,0.0,0.0,0.06614556027289402,0.0,0.0,0.0,0.0,0.0,0.03964428019195049,0.0,0.0,0.0,0.0,0.1815652661832634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11930462801961862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08641880830476242,0.05498724472598576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07671005673314578,0.0,0.0,0.0,0.08749009118447408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13425112112361864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1148723977991062,0.1729836132427338,0.1296080505511677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07470917013850194,0.0,0.0,0.0,0.0,0.0,0.0,0.14195224326056888,0.0,0.0,0.0,0.0,0.05509342367531329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04786254857921884,0.0,0.0,0.5928904345227128,0.0,0.07522399637292236,0.0,0.0,0.0,0.07822272324595189,0.0,0.0,0.0,0.165391262950875,0.0,0.0,0.0,0.052255948024403184 fitness,beewinq,2018/03/04,"Refeed vs. Diet Breaks? Hello Reddit! I've been reading through some of Lyle Mcdonald's site and came across his articles/interviews on refeeds and diet breaks. I was wondering - if letting hormones stabilize is the goal, which is better? Apparently it takes five or more days for things like leptin to respond to a caloric deficit and two days of eating at maintenance for them to normalize, so theoretically, one could cycle short high and low calorie periods to minimize the adaptation. On the other hand, apparently the longer the break, the better as to let hormones stabilize? Then again, I believe I read somewhere that leptin drops off fairly quickly again after recommencing a deficit... I was wondering if any of you had articles or experience concerning shorter 2-3 day refeeds vs 1-2 week diet breaks with hormone levels, metabolic adaptation, etc. I trust Mcdonald's site a bit more (perhaps naively) because he tends to cite scientific studies and articles, and the pages i see about refeeds when I go to Google are fitness/nutrition sites that I don't know if I can trust because they'll also talk about pseudoscience or ""broscience"". I've tried looking for studies on intermittent calorie restriction/intermittent fasting and metabolic rate, but I can't seem to find anything. Maybe I'm looking wrong. Thanks!",10.221928675400292,10.250691480349346,9.269093886462883,62.59729439592431,57.77729257641922,12.873508005822414,45.72088791848618,12.161744961471696,6.035121979621542,1075,61,159,30,12,338,150,229,0.042,0.88,0.078,0.7829,2,0,0,0,0,0,35,0,1,2,3,8,8,0,0,10,0,14,5,1,0,0,26,27,19,0,5,9,0,1,1,0,1,0,0,0,0,6,9,4,0,5,2,0,2,2,2,0,3,5,4,14,6,26,18,6,32,0,1,3,0,8,13,0,10,13,97,20,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11795573214873065,0.0,0.0,0.0,0.1003050881265156,0.0,0.0,0.0,0.0,0.0,0.0,0.12137996865330453,0.0,0.0,0.0,0.0,0.0,0.0,0.17982931593751178,0.0,0.0,0.16618203987708655,0.0,0.2609036054660292,0.16103184621587546,0.0,0.0,0.0,0.0,0.16870075623666178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11776678319800896,0.0,0.0,0.28537597862766795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15092936876109042,0.0,0.0,0.0,0.0,0.16450153928753294,0.0,0.0,0.0,0.0,0.0,0.14428334637992934,0.0,0.0,0.0,0.0,0.0,0.0,0.13481236831567076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08382767432429944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15584189513360774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08106216689633844,0.0,0.0,0.0,0.0,0.3016575774925029,0.0,0.07206107113748451,0.0,0.0,0.0,0.2477257767790263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14818361986826253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14451872620437695,0.0,0.0,0.0,0.0,0.09994984735926868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2950799198443608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1175384384242628,0.13427850063050425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11090167671817742,0.1185549484183462,0.0,0.13579822354968954,0.0,0.0,0.09799247534898432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10014284793296424,0.0,0.1440861107014557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11831563848429773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3199150122588366,0.0,0.0,0.0,0.0,0.16126814351402136,0.0,0.0 fitness,randommedquestions,2018/03/04,"I'm unsure of when to start Stronglifts because of the bulking requirement. Stats: Male/23 years old. 5'8"" and 151 lbs. First of all: I put on fat really easily. I was previously 163 lbs a couple months ago and ate at a deficit in hopes of getting rid of my belly fat, but it's still there. I want to gain more muscle as well and have been thinking of starting some sort of beginner program like Stronglifts/GSLP around the beginning of April (too busy right now). The only issue is that I'm going to be going on vacation and meeting some family members who I haven't seen in a long time during the summer (around the end of the 3 month mark of the program), and I'm afraid that the requirement of eating above maintenance for Stronglifts will bring me to a point where I will look unrecognizable/just plain fat. I've had a lot of issues with looking ""fluffy"" in the past and really don't want to go back to that stage. Would it be better to postpone the program until I come back from vacation or is there any way to get around this?",8.789509803921566,6.4709244215686335,8.231372549019607,76.4195098039216,62.13725490196078,11.615686274509804,35.411764705882355,9.994966539143718,3.156141176470589,818,26,165,13,9,259,129,204,0.029,0.8640000000000001,0.107,0.9402,0,0,0,0,0,0,23,0,0,0,5,13,5,0,1,15,0,13,5,3,0,1,25,34,11,0,4,2,0,0,1,0,3,3,0,0,0,7,11,5,2,1,0,0,6,2,1,1,1,5,3,8,4,34,24,5,42,0,0,3,0,2,12,0,6,23,101,15,5,0.0,0.0,0.0,0.0,0.0,0.0,0.1282492739097704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09838673483308186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3863851616027231,0.0,0.0,0.0,0.2224985621633329,0.0,0.08819502356671269,0.0,0.0,0.0,0.0,0.1279568879676579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12462821561502213,0.0,0.0,0.0,0.0,0.16008464883923926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14804281677208744,0.0,0.0,0.12814272078077873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13639055937337574,0.0,0.0,0.0,0.0,0.0,0.0,0.12306395050802013,0.0,0.0,0.0,0.0,0.1511776945162866,0.0,0.2466733638182776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14369897010201318,0.0,0.0,0.0,0.0,0.0,0.30201473890056924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07068288987343342,0.0,0.0,0.12803643194258096,0.2429879756502035,0.0,0.0,0.12300097901302832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23096292073985406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15181635554771866,0.0,0.0,0.1100349589075116,0.0,0.0,0.0,0.0,0.13811255148246804,0.0,0.0,0.0,0.0,0.13676849386597495,0.0,0.0,0.0,0.0,0.0,0.0,0.14544243481198066,0.0,0.0,0.0,0.0,0.18537024518270448,0.0,0.0,0.0,0.0,0.12355514277218603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20480919325103736,0.0,0.11554089920995304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09270451180241128,0.0,0.0,0.0843635343198124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1706709383500771,0.11483951848538608,0.0,0.0,0.1300838670895753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10277586652567586,0.0,0.0,0.09316858324976507 fitness,clash_jeremy,2018/03/04,"Noobie coming off cut soon. Questions about routine, goal setting, and diet. Hey, 29 / M / 5' 11"" / ~166 lbs I've been on a cut for about 8 weeks now, and I'm down from 178. I've tracked every calorie and macro since beginning. I originally set a goal of 158, but I'm trying to reevaluate and make sure that I actually want/need to get down that low. This is my first real stint into weightlifting. I've done 5-6 week periods throughout my life, but nothing serious. My current thoughts are the following: -Stay on cut until I feel like I'm low enough BF to start building onto that frame. My long-long term goal is ~13% and ~175, but I know that's months, if not, a year or so away. My concern is I don't want to go too low and just screw myself over when I could switch to bulking and get to my long term goal sooner. Although I'm guessing the aesthetics of going lower on the cut would be better, which may be a good motivation. -I'm ending a self-built routine in two weeks that basically had me working out every muscle group 3x a week. It wasn't the best routine, but it kept me focused and working hard for the last 8 weeks. -The only viable gym option for me right now is Planet Fitness, so I'm thinking of doing the Frankeman's Dumbell routine to have something to stick to and make sure my homemade concoction isn't screwing me over in the long run. I think I'll be about halfway through the program before I switch from cutting to bulking. I'm going to add in core stuff on the off days and take Sunday as a rest. My schedule is fairly light right now, so I'm taking the down time to take care of myself. Any thoughts, critiques, concerns from you guys? I value the wisdom here so much! I've learned a ton and have used this sub to tweak so much about my diet, philosophy, and workout! ",4.762036613272315,5.214606155124656,5.436567505720824,84.04075514874144,69.16620498614958,7.607900758761892,29.82307599662772,7.255503002510835,1.66139060580513,1406,51,283,12,23,456,201,361,0.08199999999999999,0.8029999999999999,0.115,0.9511,2,0,1,0,0,0,53,0,1,0,10,17,19,7,0,20,0,21,5,0,5,2,47,54,27,0,4,8,0,3,1,1,2,1,0,0,1,11,16,2,1,9,3,0,6,4,11,0,2,7,4,25,8,48,41,8,62,0,3,0,2,6,24,2,6,30,166,36,9,0.0,0.0,0.10310250388999577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07184795325057508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09926487239910728,0.0,0.0,0.0,0.0,0.08990328448448158,0.0,0.11087675315315444,0.09344187019100188,0.0,0.0,0.0,0.0,0.0,0.0,0.1077207100786576,0.0,0.0,0.0910110720149632,0.0,0.0,0.0,0.08435566422122924,0.0,0.0,0.06813771981143618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10812013772705603,0.0,0.0,0.0,0.0,0.0,0.0,0.09357757656739682,0.10916823285022806,0.0,0.0,0.0,0.1780351377879927,0.0,0.0,0.0,0.0,0.0,0.05342154713239795,0.07547882923348484,0.0,0.0,0.0,0.08986875088325719,0.0,0.0,0.0,0.0,0.11039910966212564,0.0,0.18013583174444855,0.08861708172693078,0.0,0.0,0.11638916111909305,0.10461350336367753,0.0,0.0,0.09464471798619348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05806436030655185,0.08612164423644014,0.0,0.0,0.0,0.0,0.07462613990869701,0.051616927585388335,0.0,0.0,0.3739998320784944,0.0,0.0,0.0,0.0,0.0,0.0,0.1410489656343996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0843315572982793,0.0,0.1553348507092006,0.0,0.0,0.0,0.0,0.0,0.0,0.10137731252612747,0.0,0.0,0.0,0.0,0.08035419202526048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11835601796530625,0.0,0.0,0.12025673020428905,0.0,0.0,0.0,0.0,0.0,0.18045489845403956,0.0,0.0,0.0,0.0,0.0,0.0,0.11021956633343608,0.0,0.0,0.08739760646104554,0.0,0.0,0.0,0.0,0.08133716972838552,0.0,0.0,0.07478203930109831,0.11261249535843465,0.0,0.0,0.0,0.0,0.1209478963523632,0.0,0.0,0.19915420884899387,0.0,0.2383146847209135,0.0,0.0,0.0,0.0,0.0,0.0,0.135396899620607,0.0,0.16775403859161878,0.06160736282331712,0.0,0.0,0.0,0.0,0.07173174154028836,0.0,0.10320804596351033,0.0,0.0,0.09125063831519424,0.0,0.0,0.12463425705316718,0.0,0.4237440304079948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1538339061079523,0.0,0.0,0.07505316307073141,0.0,0.0,0.06803734289086939 fitness,rs07life,2018/03/05,"Which muscle group is best for abs? I'm going to be lifting 5 days per week. I want to add an ab workout twice per week, which day would be best do you think? Day 1: Upper power Day 2: Lower power Day 3: rest Day 4: back/shoulders hypertrophy Day 5: Lower hypertrophy Day 6: chest/arms hypertrophy Day 7: rest ",-0.8477922077922067,1.1526024603174645,2.002366522366522,90.90753246753248,103.76190476190477,4.195670995670996,15.25108225108225,6.11248444174946,-0.3559714285714288,237,6,50,3,11,82,43,63,0.065,0.7859999999999999,0.149,0.7691,4,0,0,0,0,0,13,0,1,0,4,0,2,0,0,1,0,5,0,0,0,0,4,9,0,0,2,0,0,0,0,0,1,0,0,0,0,2,1,0,0,1,1,0,1,0,0,0,1,0,0,2,2,3,6,4,13,0,0,0,0,2,1,0,0,11,18,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11747290587191797,0.0,0.0,0.0,0.0,0.0,0.3206514005854497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8867327551543175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08682434189593248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09789068552157547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09010939612792956,0.0,0.2450903601990645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10852546260872137,0.0,0.0,0.0 fitness,JGlover92,2018/03/05,"Anyone got any good intermediate swimming plans? I'm looking to start implementing swimming into my routine, I ran a half marathon a few months ago and lost a lot of weight in the training so I've been bulking the last few months and hit a weight I'm fairly happy with so I want to do some cardio again and really enjoy swimming. Problem for me is I've never really done swimming as a serious workout, whereas I've been into running my whole life. Any good routines/workouts for me to get into? I'm looking for something that'll challenge me but also ease into it a bit. I'm fairly confident swimmer and can comfortably do most strokes except butterfly. Currently I'm doing 3 days a week at the gym lifting and one day of yoga/stretching at the weekends. Would like to add 2 or 3 days of swimming in there to balance it out! Goals are losing a bit of weight and toning up for summer!",4.890066666666666,5.924951982857149,6.0780714285714295,77.46034523809526,69.17142857142858,7.890476190476193,32.86904761904762,8.07648339933343,2.5944190476190485,707,32,125,9,12,237,107,175,0.048,0.799,0.154,0.9532,1,0,1,0,0,0,13,0,0,0,5,5,11,0,0,12,0,11,6,0,0,1,23,25,12,0,3,3,0,4,1,0,2,3,0,0,0,3,13,3,0,0,9,0,7,1,4,0,2,6,6,7,7,26,16,8,31,0,2,2,0,0,10,0,4,15,80,10,2,0.0,0.0,0.0,0.0,0.0,0.0,0.12674780276150996,0.0,0.0,0.0,0.0,0.11434525806400557,0.0,0.0,0.0,0.19446975535699176,0.0,0.0,0.0,0.0,0.09997861600513544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3122057347558195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2766409849442827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14632356094831794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07470389508782367,0.0,0.0,0.2398584987352975,0.11435837167493156,0.0,0.0,0.0,0.0,0.15221046447754671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11655206813750354,0.0,0.0,0.0,0.0,0.1009947153307724,0.06985537392277551,0.0,0.0,0.0,0.2401432076161195,0.15996392795139455,0.15608529824007342,0.12156095198156315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2282589353585969,0.0,0.0,0.0,0.11027904467080372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09689051037674842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13681758000959,0.0,0.0,0.0,0.0,0.0,0.0,0.1832000334816728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11007703617766346,0.0,0.0,0.10120570058037896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08433640897778757,0.0,0.11469414812699462,0.5223525663511771,0.0,0.0,0.0,0.1596379327241186,0.0,0.0,0.0,0.0,0.0,0.0,0.10157262385909877,0.0,0.0,0.0 fitness,ImBetterOffline,2018/03/05,"Is a DNA fitness test worth it? Ive been looking into these dna companies such as DNAFit and myInnerGo. I was just wonder if anyone of you have experience with this type of stuff and if you think it was worth it. Thanks! Edit: looks Like i just gotta keep throwing metal around and eat less pizza for the best results, Thanks everyone!",2.487626373626373,5.0750330153846175,3.2806593406593407,88.08076923076923,80.38461538461539,6.175824175824177,21.59340659340659,7.447530270364453,0.8989560439560438,266,8,51,4,7,84,51,65,0.0,0.736,0.264,0.9515,0,0,0,0,0,0,7,0,2,0,1,4,4,0,0,2,0,6,2,0,1,0,14,14,6,0,2,4,0,0,1,0,1,0,0,0,0,6,6,2,1,2,0,2,1,0,0,0,0,3,2,5,4,7,10,2,4,0,0,2,0,2,3,0,3,1,35,11,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17796661171052544,0.0,0.0,0.2265771558264452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2671035023698827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26043795438948913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2432051906159342,0.0,0.24896983199565476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22622946433515714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.124345832174448,0.0,0.0,0.0,0.4274661391846313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2913650138669007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4686564562128522,0.0,0.0,0.0,0.1630864228533674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2760165634266508,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,McDuffBSmith,2018/03/05,"Carbs and water retention? So I don't know where else to post this and I'm having a hard time understanding what is going on with my body right now because I've never had this issue before. I get that carbs cause glycogen stores to fill up and that causes water WEIGHT but what I don't understand is: why are carbs all of the sudden causing me to RETAIN water under my stomach SKIN, causing me to look fat, and how can I make it stop? Will lowering sodium intake have an effect? And how does one flush excess sodium from the body? Coffee and water aren't working for me, and the last time I took diuretics made me dehydrated. I don't know why this is all of the sudden an issue and it's driving me up the wall because it's very uncomfortable and upsetting.",4.824078947368419,5.5399690394736885,5.864315789473686,80.09121052631579,69.1315789473684,8.185263157894736,25.72631578947368,8.238735603445708,1.5761110526315787,602,16,115,8,10,200,91,152,0.107,0.893,0.0,-0.9417,1,0,0,0,0,0,11,0,0,0,2,5,1,0,1,8,0,13,10,5,9,3,29,24,13,0,0,1,0,3,0,0,1,1,0,0,0,10,10,6,2,5,0,1,4,5,1,0,1,3,4,13,0,13,20,2,20,0,0,1,0,0,7,0,0,8,76,23,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16997402648520513,0.0,0.11863318535690978,0.0,0.0,0.0,0.0,0.30972063688766205,0.0,0.0,0.0,0.0,0.0,0.5728766578911441,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1220043313799868,0.0,0.0,0.0,0.0,0.0,0.11646460835672165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07283937463956316,0.0,0.07923361806449172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1248898128282136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2910292392516738,0.0,0.0,0.0,0.0,0.15323934066205505,0.11364306701950365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11707475926210445,0.0,0.0,0.0,0.0,0.13191927700233644,0.09306160603840044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1075266107640895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09447223837597173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13352248263940236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11906094165311434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11655844880867425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16258978156533405,0.0,0.0,0.0,0.1548968774460739,0.0,0.0,0.0,0.29027501683464274,0.0,0.0,0.0,0.11503322536908975,0.0,0.0,0.0,0.16977175567467948,0.0,0.0,0.2516034390305036,0.0,0.0,0.0,0.0,0.10149688302340223,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kilweedy,2018/03/05,"Nutrient Partitioning: Myth of Fact? Are there any studies that explore whether lean bodies actually convert calories to muscle more efficiently? From what I've surmised this notion tracks back to statements by some mythical lifting guru named Lyle McDonald, but peer reviewed science is king isn't it?",10.863401360544216,12.506966632653059,9.322857142857146,57.31380952380954,56.14285714285714,11.431292517006804,48.98639455782313,11.20814326018867,6.4583823129251705,251,16,30,6,3,77,47,49,0.0,0.948,0.052000000000000005,0.3688,0,0,0,0,0,0,5,0,0,0,1,2,0,0,0,0,0,3,1,1,0,1,7,3,2,0,0,2,0,0,0,0,0,0,0,0,0,4,0,0,0,2,0,0,1,1,0,0,0,0,0,0,0,5,3,2,2,0,0,0,0,1,0,0,1,1,18,4,1,0.0,0.0,0.5421565330002546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3778068986477429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4271993163871404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6171134297174854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,negike360,2018/03/05,"Why is it wrong to static stretch during your workout (like in between sets)? I have always worried about my flexibility, so as a result, I choose to stretch whenever appropriate. I know (well, I've been told) that you aren't supposed to warm up with static stretches as it decreases performance. I was also told it's better to static stretch after you have warmed up the muscles and have blood pumping through them. So, to begin my workout I would warm up with cardio, then I figured that after a set, where the muscle is worked, I would static stretch to maintain mobility and erase tightness so I can have full range of motion. Though now it seems that this information is incorrect??? I know not all of you are experts, just looking to see the opinions (which I'm sure vary)",8.936522167487688,7.750073627586207,8.357536945812807,72.03758620689655,61.0,10.492610837438423,39.334975369458135,9.23628265651192,3.635532019704433,616,27,108,8,7,195,92,145,0.061,0.863,0.075,0.4639,0,0,0,0,0,0,22,0,4,1,3,10,8,0,0,5,0,14,2,1,1,2,19,23,10,0,2,2,0,4,1,0,2,1,1,0,0,9,4,0,1,6,2,0,1,2,1,1,0,4,7,16,7,22,17,2,19,0,0,2,0,8,11,0,2,6,81,25,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19043955560032685,0.1981506035313668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2106144643179526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2617497727074953,0.0,0.0,0.0,0.0,0.0,0.0,0.1163426152635158,0.0,0.0,0.0,0.1999766606554492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1897658347900295,0.21679266891843565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22444305174788567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2339702150731461,0.0,0.0,0.0,0.0,0.4551037606507581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2141154291780181,0.0,0.2148832757114764,0.0,0.0,0.0,0.0,0.17336792201738574,0.2418415658910794,0.0,0.3383340188546917,0.2603674533135477,0.0,0.0 fitness,Merope42,2018/03/05,"Resting heart rate much higher since I started exercising? I bought a Fitbit on the 13th of January. I didn't work out a lot before, dancing once a week and going on a walk two hours a week maybe. My resting heart rate was at 52 bpm. Since then I started walking at least an hour every day and I'm doing Pilates with muscle building and Cardio five days a week. I feel much better and see the results already but my resting heart rate is at 66 bpm now. I thought with more exercise it would go down not up. Is this normal? F 168 cm 60 kg. ",1.9416216216216209,3.781760144144144,3.515576576576578,89.62795945945946,78.18918918918921,5.521081081081082,24.613513513513517,6.2581,0.6936227027027035,420,15,87,3,10,139,78,111,0.0,0.976,0.024,0.3204,0,0,0,0,0,0,10,0,0,0,2,1,1,0,0,9,0,6,6,3,1,0,15,15,6,0,2,2,0,1,0,0,1,3,0,0,0,2,7,0,0,2,3,1,5,2,0,0,2,4,2,8,1,11,10,8,24,0,0,1,0,0,8,0,1,11,54,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16841037664007796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12986098533067167,0.0,0.0,0.1349723027776452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19684334078863772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12858161161298504,0.0,0.0,0.0,0.0,0.0,0.07716486431260018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1734650499725404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5425354150890757,0.0,0.0,0.0,0.0,0.3005828003100145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12974467920390076,0.0,0.0,0.0,0.0,0.15331857428203147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22437374657620546,0.0,0.0,0.0,0.0,0.0,0.14952668235806768,0.0,0.0,0.0,0.16252606555046553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12161145623629052,0.0,0.0,0.0,0.0,0.2524833070483141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21603814286348846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12115633410738985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14907907558358638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36724676500292336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11110285202034524,0.0,0.0,0.10841069672188808,0.0,0.0,0.0 fitness,DiscountLeePriest,2018/03/05,"my cut is a complete disaster.. DESPERATE FOR HELP this was all in 1 month, i don't get how i managed to lose so much damn muscle when my strength has barely changed. my lats clearly shrunk despite my row staying the exact same during my cut. and my chest and delts pretty much vanished, poof, again, despite my bench press, ohp and side raises remaining the same, my bench press only got weaker by 2-3 reps. at a complete loss...",4.496907630522088,5.792285216867473,4.732710843373496,85.77007028112452,70.32530120481928,6.979116465863456,29.49598393574297,7.1686216300943375,1.6473309236947786,335,13,64,3,6,105,64,83,0.168,0.7,0.133,-0.3134,0,0,0,0,0,0,15,0,0,0,3,4,6,3,0,4,0,4,1,1,1,3,9,6,6,0,0,0,0,2,0,0,0,0,0,0,0,1,3,0,0,0,0,0,0,1,5,0,0,2,2,10,1,5,4,5,7,0,2,0,0,1,3,1,0,3,36,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2860351778571401,0.0,0.5669943900241982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1412668299404057,0.0,0.0,0.0,0.21625438171158293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18123571016299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3024955657257589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2158215188496697,0.0,0.3975333135586529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2056426363323376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2750823081245409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2881981617361245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,rnichols,2018/03/05,"Is this snake oil? Seems too good to be true. 25g Protein, <30 Calories. (Humanpro) I started taking [these](https://www.amazon.com/gp/product/B004WPM4F8/ref=oh_aui_detailpage_o02_s00?ie=UTF8&th=1). It seems way too good to be true. Protein basically without calories. (Take your protein pills and put your helmet on). Is there a downside? Is it BS?",5.422418831168834,8.731639910714291,3.8847402597402616,76.27844155844159,96.32142857142858,6.322077922077923,31.876623376623375,7.348242739294969,3.2462,289,15,39,6,11,83,42,56,0.037000000000000005,0.736,0.227,0.885,0,0,0,0,0,0,35,0,2,0,0,3,4,0,0,1,0,5,1,0,0,2,6,10,1,0,0,1,0,0,0,0,0,1,0,0,0,3,1,0,0,2,0,0,1,1,0,0,0,0,1,3,4,4,8,0,4,0,0,0,0,2,1,0,2,1,20,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30481665735155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4719258861880986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2828103827604277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5122173396232699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19912402597996468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4230443558843263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22330352363022965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2711882728014528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PM_ME_ASIAN_B00Bs,2018/03/05,"All meat diet Been doing some reading about an all meat diet after listening to Dr Shawn baker on JRE. Has anyone here been on it for 6+ months and what is your take on It?",5.005135135135134,4.0533939729729775,6.295270270270272,82.87912162162164,68.72972972972974,8.481081081081081,23.90540540540541,7.1686216300943375,0.8792810810810812,135,2,29,1,2,46,30,37,0.0,1.0,0.0,0.0,0,0,0,0,0,0,3,0,1,0,0,2,0,0,0,1,0,5,3,0,0,2,4,7,1,0,0,0,0,0,0,0,0,1,1,0,0,3,1,2,0,0,1,0,0,0,0,0,0,2,1,1,0,7,5,3,5,0,0,0,0,2,3,0,1,2,22,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42617509775285023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4864954025989658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6096628309781574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4582665619801617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Daxim74,2018/03/05,"Bench press - 2nd and 3rd sets are awful compared to 1st Need your help folks. I am 3 weeks into the fitness regimen. Have been going to the gym 5-6 days a week. 1st week was just cardio for 45 minutes (treadmill, elliptical and cycling). 2nd week was 35 minutes of cardio followed by circuit training (1 set each of bench press, inclined bench press, dumbbell-1 arm triceps extension, barbell lying triceps extension, barbell curl for biceps, reverse barbell curl for biceps, wide grip lat pull down for back, reverse close grip pulldown for back, dumbbell lateral raise for shoulders, palms up and palms down wrist curl for forearms and leg extensions). 3rd week was the same as 2nd but, with heavier weights. Starting today, my trainer moved me to split training. We did only chest workout today. 3 sets of bench press - Set 1: 11 KGs * 15 reps Set 2: 16 KGs * 12 reps Set 3: 21 KGs * 8 reps (failed after 4) 3 sets of inclined bench press (all with 11KGs). I was asked to do 10 reps at least. Set 1: 5 (and failure) Set 2: 3 (and failure) Set 3: 1 (and failure) 3 sets of dumbbell lying triceps extension 5KGs * 15 - did all without failure My question is this - Why am I failing so badly on the inclined bench press? Last set was a total disaster and that too with just 11 KGs. What can I do to better myself? Should I be expecting this kind of difference and is the solution just more hard work at the gym? Thanks in advance ",3.7457511356262185,5.8156456679104505,4.276735885788452,85.15431213497729,73.66417910447761,6.451914341336795,30.68202465931213,7.255503002510835,1.955333030499676,1101,51,201,12,23,348,147,268,0.107,0.831,0.062,-0.9321,1,0,0,0,0,0,56,1,1,0,5,7,6,0,0,8,1,19,16,13,0,3,29,25,12,0,3,5,0,10,0,0,1,2,0,0,0,4,16,1,0,1,3,0,5,1,3,0,0,8,10,11,3,33,15,7,42,0,2,0,0,5,11,0,1,14,99,15,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15196175451450736,0.0,0.0,0.2499809233249594,0.13572196651511226,0.0,0.0,0.0,0.0,0.0,0.14376174249819412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10483092119114146,0.0,0.0,0.0,0.0,0.16982953514330834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09238057487865216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1456123421773678,0.0,0.0,0.0,0.0,0.0,0.10895344221213424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16927019531420684,0.0,0.13249946321635628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1727642967309295,0.0,0.12052832684519532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1236261500221808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18209253884859086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1150533080675604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14965365626734967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3081556659609725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6519366538805351,0.19794138864918912,0.0,0.0,0.14667555834800522,0.0,0.0,0.15669182933291298,0.0,0.11833790543884283,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Resouled,2018/03/05,"Dip question When do you guys do dips? Combined with chest day? Before or after bench? For me dips feel very painful in my shoulders and elbows and even bodyweight dips feel heavy while my 1RM on bench is 120kg. Is this something I just need to get used to? I rarely did them but I feel like I'm missing out not doing them and want to move towards the calisthenic side of things.",1.3843274853801155,3.905377315789472,1.5217543859649147,99.19283625730995,85.05263157894737,3.9040935672514623,20.28654970760234,5.033348758259628,-0.4262467836257313,300,9,64,1,9,89,60,76,0.076,0.8640000000000001,0.061,-0.2861,0,0,1,0,0,0,6,0,1,2,0,3,3,0,0,1,0,6,4,3,1,0,16,15,7,0,2,4,0,3,1,0,0,1,0,0,1,2,5,0,0,4,0,0,1,1,2,0,0,1,3,9,1,11,14,0,10,0,1,0,0,5,5,0,2,5,39,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2382614119712051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18057837846373045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1849389387856142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4247328667390949,0.20003376439720372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14628969285878726,0.0,0.0,0.0,0.0,0.0,0.0,0.2772463894462793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1367950249941415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2975982296598792,0.0,0.20761822536088784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2979422861365751,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3136667599788392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21555952061542136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18602114710489215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24183216500844065,0.0,0.23103129716684126,0.16515266508753393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Imprettystrong,2018/03/05,"Weighted, regular or negative pull ups? I usually like to finish my deadlift/back day with some pull ups. I only weight 140lbs so they are pretty easy for me but I've been doing super slow negatives (like 7-8 seconds going down) and they feel pretty damn good after blasting my back. What's better? Weighted? Negatives? Just regular sets of pull ups?",1.6688531468531451,4.3397882769230804,3.2345454545454544,82.39727272727274,97.0,6.055944055944058,22.83216783216784,7.348242739294969,1.8302307692307689,278,11,45,6,11,91,51,65,0.073,0.621,0.306,0.9625,0,0,0,0,0,0,12,0,0,2,2,3,6,1,0,0,0,3,3,0,0,0,7,5,4,0,0,3,0,4,2,0,0,0,0,0,0,1,2,3,0,1,0,0,4,3,1,0,1,1,4,7,5,9,4,1,15,0,0,0,0,2,4,1,2,8,31,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.307100458731843,0.0,0.0,0.0,0.0,0.0,0.0,0.17661066485418653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12878432305504986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10096988574079932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11348912767341887,0.16749152911044946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19511809598741708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15187417854965846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4063155416121172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21993167725073265,0.0,0.0,0.0,0.0,0.7295103616026362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,zeurzeurzeur,2018/03/05,"Unsure what I should be doing first. I'm a beginner who has just started lifting 2 weeks ago. I'm running the PPL from the recommended routines section. My stats are 6' 164lbs and I'm 25 years old. I don't have much muscle and my body is mostly fat. I used to be fat and only lost weight by cutting while not lifting which has left me like this. As far as my lifts go right now, they're like this: * BP : 66lbs * DL : 110lbs * SQ : 110lbs * OHP : 45lbs I'm kind of confused as to what I should be doing as I have pretty high bodyfat and no muscle. I've read plenty of posts that say to just lift and eat, and I'm doing that. There's also information that suggests cutting if you're above 15% bodyfat which I definitely am. My plan is to just cut down until I weigh 150lbs and slow bulk from there until I'm 170lbs. I'm just worrying about if it's the right decision or not. Is this an alright plan or should I be bulking first since I have no muscle to begin with?",1.1147500000000008,3.1429129750000016,2.7059999999999995,93.473,81.75,5.2,20.0,6.2581,-0.02325,745,20,165,6,20,244,118,200,0.097,0.828,0.076,-0.2716,0,0,0,0,0,0,24,0,0,0,5,9,9,3,1,5,1,21,6,3,1,0,26,33,19,0,5,10,0,1,2,0,3,2,1,0,0,12,8,5,0,2,1,0,2,5,5,0,2,1,2,14,4,19,25,3,24,0,1,0,0,4,7,0,6,16,100,26,1,0.0,0.0,0.0,0.0,0.0,0.0,0.1716261485289398,0.0,0.0,0.0,0.0,0.15483216131958444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21506027824557736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1981143259948955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3293740573269398,0.0,0.0,0.0,0.0,0.0,0.0,0.11003466942717112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20456265251485856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2016180350656764,0.0,0.0,0.0,0.0,0.21036097575071336,0.0,0.0,0.18917896041122775,0.0,0.0,0.0,0.0,0.0,0.21135134491711785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14232775441829287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2031641629775348,0.0,0.0,0.14725133035936566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18542763283084315,0.19697391821121066,0.0,0.0,0.0,0.0,0.0,0.0,0.19366528832148736,0.0,0.0,0.0,0.0,0.0,0.0,0.3306887070542406,0.0,0.15396874429988552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16015858659331134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1370402028385948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16721937648044072,0.0,0.0,0.0,0.0,0.15530458495507338,0.23576834518056103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19662329197203948,0.0,0.0,0.0,0.0,0.12468035583815418 fitness,AdidasSlav,2018/03/05,"ELI5: Mind-muscle connection. I see this term get thrown around a lot on this sub, and while I have a vague idea of what it means I would like someone to explain it to me in simple terms and if possible give me some advice how I can improve my own.",9.051346153846154,4.884516826923079,8.619230769230771,79.57576923076925,63.42307692307693,11.93846153846154,35.615384615384606,8.841846274778883,2.6966230769230766,193,5,44,2,2,62,43,52,0.029,0.861,0.111,0.6124,0,0,0,0,0,0,5,0,0,0,0,2,1,0,0,2,0,3,0,0,1,0,11,8,5,0,2,1,0,0,1,0,1,0,0,0,0,5,3,0,0,3,0,0,0,0,0,0,0,0,1,7,1,6,7,5,6,0,0,1,0,2,3,0,3,4,31,12,0,0.0,0.0,0.0,0.0,0.0,0.3014098252055755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2745823013947125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1611502850199109,0.29588947359202483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3481979480338586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1506911173051081,0.0,0.0,0.0,0.0,0.0,0.0,0.26222972759439955,0.0,0.0,0.0,0.0,0.0,0.3359880777188171,0.0,0.0,0.0,0.0,0.31144249455065465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34772647840348525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2457914978623796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26134526348878906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21911116235466466,0.0,0.0,0.0 fitness,1StepCloserToBrodin,2018/03/05,"What effect will not training for 4 weeks have on my lean muscle mass if I sustain a high protein intake and meet my TDEE? I'm travelling overseas (nice excuse) but I'm genuinely interested whether my muscle mass will decrease if I keep eating protein equal to 0.8g per lb of body mass and calories to meet my TDEE. I usually do resistance training 4-5 times/week.",6.8157042253521105,6.714229408450706,7.287429577464793,74.43001760563384,64.77464788732394,9.916901408450704,37.46830985915493,9.516144504307137,3.6180112676056337,292,14,52,5,4,96,51,71,0.0,0.944,0.056,0.5499,0,0,0,0,0,0,8,0,0,0,1,0,2,0,0,1,0,4,2,1,1,0,9,7,6,0,2,5,0,0,0,0,2,0,0,0,0,1,2,1,1,1,1,0,1,1,0,0,0,0,0,7,2,5,5,1,8,0,0,0,0,3,5,0,2,2,26,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3933598467670824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3623645498436832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3741589767480339,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3147680152739493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3900254029581943,0.0,0.0,0.0,0.56812525528674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,markjowen,2018/03/05,"I'm going to cycle Mont Ventoux in September. Any advice, or tips, gratefully received. I'm an overweight guy who has set the goal to climb Mont Ventoux not once, but three times in September. Currently I'm working on losing 19kg, while gradually building up my conditioning. I'll be starting with some 20k bike rides and then build up to longer rides, and more go climbing. I'm 52, and I'll be doing the ride on a 18 year old mountain bike. It's to raise money, and awareness, die brain cancer. Any tips, or advice gratefully received. With regards doing the climb three times, my motto is ""I'd rather try, with the risk of failure, than not try at all.""",4.725161854768153,5.945949897637799,5.336955380577432,81.9326946631671,69.70866141732283,7.8491688538932625,29.85914260717411,8.167268648758528,2.095873840769904,515,20,97,7,9,166,84,127,0.171,0.785,0.045,-0.9612,1,0,0,0,0,0,23,0,0,0,6,1,2,0,1,6,0,6,3,1,0,1,15,13,9,1,1,6,0,0,0,0,0,2,0,0,1,2,7,1,0,0,2,1,10,2,2,0,2,0,0,2,0,16,11,3,26,0,1,0,0,4,7,0,3,8,49,4,2,0.0,0.0,0.0,0.0,0.0,0.4555984578710068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31705510023223576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2602356621721568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2419386357629729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.264971520204468,0.0,0.0,0.0,0.0,0.23082247506021075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2607982877186671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24461707112618755,0.24826199092309975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16500140848473607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2718647882267152,0.0,0.0,0.0,0.0,0.3165422739959112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16971194833508627,0.0,0.0,0.0,0.0,0.0,0.1501197013543801 fitness,Bat_city,2018/03/05,"Cardio while Bulking So I’ve been wondering why cardio has the stigma of ‘killing gains’ Firstly, could someone please clarify the significance of a caloric surplus in building muscle? Is the energy required directly in the muscle building process or does the body just have to be in a well-fed state to turn the metabolism in an anabolic direction? In other words what I want to know is if ATP is being utilized explicitly in the muscle building process? Is cardio advised so that the excess input can be utilized ? Or because the muscle building process can’t use up all the excess so cardio just burns the left over? I hope I’m making my doubt clear? Does the muscle building process utilize energy?? Or are the calories being used during the workout?? Thanks in advance! ",5.06032650802435,7.827918187050365,5.388633093525184,75.4729551743221,72.16546762589928,7.154620918649695,33.71389042612064,8.139509932561175,3.1028977310459323,624,32,93,10,13,198,85,139,0.017,0.847,0.136,0.9331,0,0,0,0,0,0,13,0,0,0,4,5,4,1,1,17,0,15,5,1,3,3,20,25,8,1,4,6,0,0,0,0,0,4,0,0,0,3,0,0,1,2,1,0,1,1,2,0,1,1,0,3,2,14,19,1,14,0,0,0,0,1,10,0,7,2,64,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1354572158684868,0.0,0.0,0.0,0.0,0.0,0.0,0.2468253299480965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17741668526763688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3889151159001992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18901179948077426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22070477024663213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2458425550038823,0.0,0.12212086091524894,0.0,0.0,0.0,0.2414319263019977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14832696875965248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24391996385885564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18827789856030605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20458120730792614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2417007820402632,0.0,0.0,0.0,0.3838363654153649,0.0,0.0,0.13106527558823186,0.0,0.0,0.0,0.1997935683075291,0.0,0.20051005473459851,0.0,0.0,0.0,0.2409773770711172,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,shocksweg,2018/03/05,"Cheap dinner ideas for cutting? Basically, I'm cutting at the moment and I was wondering for other dinner recipes to try. For lunch, I always eat rice and other things that can vary from chicken, fish, beef, vegetables cooked in different ways (Asian family). However, I eat on my own at night and usually go with an omelette made on an omelette maker (oil-free) or scrambled eggs made on a microwave, and a can of tuna. I have this type of dinner 5 days a week and I was wondering if there any other cheap alternatives because I've seen the dangers of mercury on canned tuna. My ideas for other foods to try are making sandwiches with turkey breast lunchmeat, and trying out canned salmon/sardines. I also am looking on frozen veggies to pair with it. Advice is highly appreciated, thanks!",6.1866896551724135,7.583980668965522,6.422241379310348,74.84439655172416,66.44827586206897,8.83448275862069,31.74137931034483,9.120678840339163,2.9081586206896555,627,25,104,11,10,201,97,145,0.045,0.905,0.051,0.4335,2,0,0,0,0,0,23,0,0,0,0,2,4,3,0,7,0,10,12,1,4,0,20,20,9,0,1,2,0,0,0,0,0,0,0,0,0,8,10,11,0,4,1,2,1,0,3,0,0,5,2,8,1,23,15,1,17,0,0,2,1,0,10,0,4,5,67,16,1,0.0,0.0,0.0,0.0,0.0,0.16298907330711915,0.0,0.0,0.0,0.0,0.0,0.13338502535575464,0.1387858903208031,0.0,0.0,0.11342557482663605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10167601620152016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10756827003873703,0.0,0.0,0.0,0.0,0.1742641301752894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3413436093761338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15723844910696072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.201687851675663,0.0,0.0,0.0,0.0,0.0,0.09479281982805234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17622691797355627,0.0,0.0,0.0,0.0,0.0,0.3765800324443388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14006487185921818,0.0,0.0,0.0,0.0,0.3156488511366737,0.11133622658663668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15652478066500056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15356141801233106,0.0,0.0,0.11081045889839862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33972633802721885,0.0,0.0,0.0,0.0,0.0,0.183699921600446,0.0,0.0,0.1323932379615793,0.1337920095253309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3617617494673885,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,EmpireStateBitch,2018/03/05,"Redistributing Pull-up Sets I set myself a goal of doing 50 pull-ups every day, but I can only do them in 10 sets of 5. Ultimately I'd like to change this to be 5 sets of 10, but I'm not really sure how to start redistributing the sets to get to that point. Any advice would be much appreciated!",6.265238095238093,4.256400603174601,8.146031746031749,74.06285714285717,66.77777777777777,11.574603174603176,27.34920634920635,10.504223727775694,2.244453968253968,230,4,53,5,3,83,45,63,0.044,0.8290000000000001,0.127,0.7371,0,0,0,0,0,0,7,0,0,1,1,1,2,0,0,2,0,6,0,0,1,1,6,9,3,0,1,3,0,0,1,0,1,0,0,0,0,2,0,0,0,0,0,0,0,1,0,0,0,0,0,4,2,9,6,1,9,0,0,0,0,1,2,0,0,3,28,6,1,0.0,0.0,0.0,0.0,0.0,0.3353578003585295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2333785357904787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3630457303062367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22132685152819692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2891493626221377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17930074135628316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16766355110866962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2522815082102264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2610087390253132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3244220970932945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21985401016334602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24290911634809395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3234491419372296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24378978817675825,0.0,0.0,0.0 fitness,GOAT555,2018/03/05,"Need Help With Diet (Minimal Dairy, and No Seafood) Hey guys, After 18 months of working out and getting slow results, I have decided to go all in and follow a strict diet. I am 6'2 and 186 lbs student with not a lot of time and with a goal to be 175 lbs and lean. My BF% is probably average like 15-20% (chubby, round face, and a little bit of a gut but mostly flat stomach) I need suggestions on what to eat and what not to eat. Quick prep times would be ideal. I need help with: - I bought a pea protein powder and need help with what I should mix it with besides peanut butter - I have been vegetarian for most my life and have never cooked chicken so please give me suggestions on what chicken to buy that's fairly easy to prepare - Any suggestions for vegetarian sources of protein would be greatly appreciated as well So far I have this on my spreadsheet: 4 XL eggs (28g of protein) 100g Egg Whites (11g of protein) 100g Oats (17g of protein) 1 Chicken Breast (17g) 100g of Brown Rice (5g) 1/2 Cup Red Lentil Soup (23g) Pea Protein (27g) 1 Container Greek Yogurt (15g) 2 tbsp of Chia Seeds (4g) 2 tbsp of Hemp Seeds (10g) 30g of Mixed Nuts (5g) 1 Cup of Kidney Beans (15g) 1 Breaded Chicken Patty (11g) Any suggestions on what to remove/add onto this? I will be going to Wal-Mart or another grocery store pretty soon maybe as early as tomorrow and need advice on what to get. Thank You! ",3.2145172413793084,3.8735919344827607,5.038793103448279,84.7630172413793,72.75862068965517,7.731034482758621,27.25862068965517,7.908726449838941,1.5223310344827587,1071,37,232,14,20,368,165,290,0.016,0.843,0.14,0.9885,0,0,0,0,0,0,53,0,1,0,3,5,5,0,0,6,0,15,14,5,1,2,39,28,18,0,9,4,0,1,1,1,4,1,0,0,1,10,18,8,1,1,1,3,3,4,0,1,0,2,5,14,5,41,18,5,23,0,0,4,1,12,10,0,4,11,112,24,3,0.0,0.0,0.0,0.0,0.0,0.14369490343565586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1999971739349146,0.1541940440201832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16053978296731716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3009363510844587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1536544114231892,0.14106311665996268,0.16714304603620994,0.0,0.0,0.16212240550510915,0.0,0.14560195580796675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2956921987883389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10386529057660723,0.07184087491175803,0.14738205995089718,0.0,0.0,0.0,0.0,0.0,0.12501608187103835,0.0,0.0,0.0,0.0,0.14773081680421668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.117373372310026,0.0,0.0,0.5451760748679095,0.11341350863487876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16141600630511818,0.0,0.0,0.0,0.14960203384488618,0.15854404888598048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1353832664055062,0.0,0.0,0.0,0.0,0.0,0.0,0.1714912937780552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13221500762566354,0.0,0.0,0.0,0.0,0.0,0.0,0.10705366362232874,0.0,0.0,0.2089192500261298,0.0,0.0,0.0 fitness,BennyBadass,2018/03/05,"Better for cardio - bicycle or indoor rowing machine? I'm looking to up my cardio game from just running and HIIT. I'm looking at a Concept2 rowing machine for the workout area in the basement or a good bicycle to take out and hit the pavement, but I can only afford one or the other at the moment. Which one should I go with?",5.317615384615387,5.626466569230771,7.085961538461536,73.20278846153846,67.92307692307692,8.346153846153845,33.17307692307692,8.07648339933343,2.7667692307692304,257,11,43,3,4,90,44,65,0.0,0.93,0.07,0.504,1,0,0,0,0,0,6,0,0,0,1,1,2,0,0,7,0,2,2,0,0,0,10,9,6,0,1,5,0,0,0,0,1,2,0,0,0,2,4,0,0,0,2,0,2,0,0,0,2,0,2,3,2,11,7,0,9,0,0,2,0,1,6,0,3,1,34,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3206046130166999,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2060189167476361,0.3040504768971094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6088227616221441,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4912830863561046,0.2757000109893885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27255728477668684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jjaesu,2018/03/05,"Where to go from here? Hi! I've been lurking r/fitness lately and was wondering if you guys could offer some advice. I started working out about 10 months ago at 173 lbs. I've since lost 30-35 lbs and lost about 15% bf (I'm low 30s now I think). Lately, I've been somewhat maintaining as life has gotten busy but I'm ready for the next bout of buckling down. I was doing PPL 6x a week before reducing it to 3x a week. It worked well and I enjoyed the compound lifts. I'm now wondering if I should keep doing the PPL split or one of the ones recommended in the sidebar. Is it just really up to how much time I want to spend in the gym? I don't suppose I can take advantage of noob gains anymore since I've been losing for a while. I'm not actually sure if I'm a ""beginner"" or ""intermediate"". I've got my form down pat for upper body compound lifts and I'm working on my squat and deadlifts form. My primary goal is still to lose weight but I feel like I can only do that by adding more muscle now. My PPL split routine used to be 4x8-12 but I've switched it to 4x4-6 to go heavier on the weights. I do all the major compound lifts (bench/shoulder press, pull ups, squats, deadlifts and its varients). I do 3 different movements per muscle group with usually one movement being a non compound lift. Any advice on this routine? Should I just add more weight and keep at it? I used to have a PT and he said I had to switch up my routine every couple months because the body gets used to it. I was doing the PPL for 2-3mo. Is it time to switch it up? Thanks!",1.8512945054945082,3.4689082030769245,3.4598626373626367,90.93067307692309,77.73846153846154,6.242857142857144,23.91483516483517,7.021680442328713,0.7495912087912089,1206,40,267,13,28,400,178,325,0.054000000000000006,0.855,0.091,0.9377,1,0,0,0,0,0,42,0,1,0,10,12,11,0,0,16,0,26,6,2,4,2,40,53,19,0,7,11,0,5,1,1,2,1,1,0,1,11,11,3,2,4,1,1,5,2,5,1,3,12,6,22,6,39,36,9,40,0,5,0,0,8,17,0,9,19,153,33,4,0.0,0.0,0.10169590317930104,0.0,0.0,0.20366956853871893,0.092377671955074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07086775026528146,0.0,0.0,0.0,0.1033503257307702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06352668289449959,0.0,0.08867675729960753,0.0,0.0,0.0,0.0,0.2315121326746655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08320482178028032,0.11530862300178565,0.0,0.0,0.0,0.0,0.0,0.0,0.10887938523859958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08780312529712496,0.0,0.0,0.0,0.0,0.0,0.05269273082505573,0.07444909114918476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05444648162599064,0.0,0.118452190218721,0.0,0.08334787596894985,0.0,0.0,0.10318628847919116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18525687131710028,0.0,0.0,0.0,0.0,0.235111405659849,0.0,0.0,0.0,0.07360803484362533,0.05091273123431863,0.0,0.0,0.0,0.0,0.23317319809864884,0.2275194703763339,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16636208748365133,0.0,0.07660782882124965,0.0,0.0,0.0,0.11083067035087807,0.0,0.0,0.0,0.0,0.0,0.0,0.2118502945566091,0.07925794063130186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06676089141747159,0.0,0.0,0.0,0.0,0.0,0.09912949964472556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17241052718269742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07376180734106409,0.0,0.08322385740850714,0.0,0.0,0.0,0.0,0.0,0.0,0.09821859982404743,0.0,0.07835447310261781,0.0,0.0,0.09594443086326583,0.0,0.0,0.0,0.06677485742385958,0.0,0.0,0.12153373911261632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2700171885947336,0.11477482205957525,0.0,0.061466952110233224,0.0,0.16718520021649882,0.3807065129963221,0.09369912541651244,0.0,0.0,0.0,0.0,0.0,0.22602699043818944,0.2276027850585401,0.0,0.0,0.0,0.0,0.0,0.0 fitness,vo_ola_ant,2018/03/05,"Is PPL good? I do PPL Tuesday, Thursday, and Saturday along with Cardio Monday, Wednesday, and Friday. Is that enough? I also walk an average of 5 miles a day. 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So i know this works in terms of cutting and losing weight that having a overall weekly calorie deficit is what you should look at. However I have never heard this in terms of bulking? My question is that is bulking just as effective if you focus on being on a weekly calorie surplus rather than a daily calorie surplus (for example two days in the week ur at a big deficit but make up for it in the next 5 days). ",6.798750000000003,6.77248592045455,6.9626363636363635,76.49145454545456,64.79545454545455,8.403636363636364,38.054545454545455,7.554174236665415,3.07647,363,18,62,3,5,117,59,88,0.083,0.892,0.024,-0.4696,1,0,0,0,0,0,7,0,2,0,3,3,2,1,0,6,0,7,1,0,2,1,12,11,5,0,3,5,0,1,0,0,1,0,1,0,0,6,1,1,0,3,0,0,0,1,2,0,1,1,3,5,0,15,8,2,20,0,1,1,0,5,10,0,2,10,47,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2841099445488417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12105381742015404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18497007975880206,0.24642413004659636,0.0,0.0,0.0,0.0,0.147030946720699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1698846608319712,0.0,0.23425806864939586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24675115188915586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21517033661262736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7067444775979248,0.2682277152296648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16035810508119805,0.0,0.0,0.0,0.0,0.0,0.0 fitness,boondoggle_college,2018/03/05,"LP Greyskull - Dead Lift Questions I have been doing the LP Greyskull for about 2 months, and everything is progressing quite well, in terms of adding weight to my lower body lifts. I am currently at: Deadlift - 210 x 5 Squat - 205 x 5 Previous: Deadlift - 165 x 5 Squat - 185 x 5 The problem is coming from my back. It's not hurt or sore, but it feels weak, days after the workout. I am wondering if it's too much weight too quickly or maybe it's time for a belt, or time to back off until I'm at a better baseline development. Has anyone run into these problems??",2.4633035714285683,4.394395866071427,3.6333571428571454,88.96164285714286,76.94642857142857,6.622857142857143,25.485714285714288,7.554174236665415,1.2594257142857144,435,16,90,6,10,141,79,112,0.129,0.7879999999999999,0.083,-0.7069,2,0,0,0,0,0,18,0,0,0,3,7,6,0,0,5,0,8,5,1,0,0,14,12,7,1,3,6,0,3,0,0,0,2,0,0,0,5,3,2,0,3,1,0,2,1,4,1,0,1,3,5,2,14,11,2,18,0,1,0,0,1,5,0,6,11,51,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13779650378899266,0.0,0.0,0.0,0.0,0.0,0.0,0.3030706017503677,0.0,0.0,0.0,0.0,0.0,0.0,0.17429313096412125,0.0,0.21890126144680025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16975906690934964,0.0,0.0,0.0,0.0,0.0,0.0,0.12709437962249664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17711455136906734,0.0,0.0,0.0,0.09964493103167396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2109683953399289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19798413301574316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1573000532903792,0.0,0.14486973250112686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3771403313129255,0.0,0.0,0.2207644270973236,0.2096090815683838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22982716709264994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4799583501916237,0.17719033998930486,0.0,0.0,0.0,0.0,0.0,0.2137149045120342,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,18secondsbefore,2018/03/05,"Should I be doing a different routine? I haven't been lifting for several years so I recently started Phrak's variant of the greyskull LP program (in accordance with the Recommended Routines by this sub). I am going to post my current lifts - keeping in mind that all these weights are done 3x5 - and I am just wondering if this is the right program for me. My goal is simply to build strength, but this routine feels almost too simple. Curious what others think! Thanks in advance! Chin-ups: 3x5 (bodyweight) Overhead Press: 3x5 @ 90 Squats: 3x5 @ 140 Barbell Rows: 3x5 @ 130 Bench Press: 3x5 @ 135 Deadlifts: 3x5 @ 190 Also, what would a warm-up look like going into each lift? I feel like I've just been fooling around throwing some weight on the bar and doing a few reps then just throwing on the weight for the 3x5 sets. Any recommendations? Edit: The “simple” part is really not a bad thing for me - I don’t mind that at all as it is obviously a simple routine. More or less looking for feedback on is it the “right” routine for me based on my lifts? If not, any recommendations? As well as warm ups before each lift’s working sets.",2.2137594799566642,4.990365032863854,3.0059389671361494,88.102906283857,84.11737089201878,5.342650776453593,25.09371614301192,6.8449194561589275,1.1530637053087749,884,36,165,11,26,278,132,213,0.017,0.857,0.126,0.9705,2,0,0,0,0,0,37,0,0,0,4,8,8,0,0,13,0,18,4,0,0,3,30,29,12,0,4,9,0,8,2,0,2,0,0,0,0,12,7,4,1,4,1,0,5,4,2,1,0,3,10,13,6,25,23,9,26,0,0,2,0,0,13,0,6,7,106,25,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1477028939783816,0.0,0.0,0.11795805287704615,0.0,0.0,0.0,0.20061412317199756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1313088946613042,0.0,0.0,0.0,0.0,0.12315879897114138,0.0,0.0,0.12551414320903126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1541091844977664,0.0,0.0,0.0,0.15094672600973044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14916384324937987,0.10537613432017494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1676586471955009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1311073960360891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1441249778161536,0.0,0.0,0.0,0.2477306506771759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2978718548302853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15973131680234795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1412670489897725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09449416443842157,0.0,0.14564136459838325,0.0,0.0,0.2519334204218214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16663634429191862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10440334459550953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13580089532135206,0.0,0.0,0.09799440330880538,0.0945139320909522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5388565532610288,0.1326228631292224,0.0,0.0,0.0,0.0,0.0,0.15996065322457842,0.10738390166919344,0.0,0.0,0.10478186099615312,0.0,0.0,0.09498706135303203 fitness,Plungerbiscuit,2018/03/05,"Converting Barbell Bench to Dumbbell Bench Yeah I am sorta new to working out (5 months) and I am home for spring break and I am not trying to pay for a new gym membership for a week thats a monthly, so I am just using my moms PlanetFitness membership for the week and they don't have barbell benches there, so I was wondering if any of you know how to convert barbell to dumbbell... say for ex. (135 on Barbell to Dumbbell)",1.6889281045751616,4.032431435294118,3.3639215686274504,87.76653594771244,81.70588235294117,6.130718954248366,28.267973856209153,7.3871296695380915,1.7446993464052296,332,16,66,5,9,110,55,85,0.023,0.931,0.045,0.1769,0,0,0,0,0,0,10,0,1,1,1,5,0,0,0,4,1,7,0,0,2,0,12,10,7,0,1,3,2,0,0,0,0,0,1,1,0,1,4,0,0,2,1,1,0,2,0,0,0,1,1,8,0,14,9,0,10,0,0,0,0,5,2,0,3,7,44,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17250115426969018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2544470547876708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1394078567538207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29708982261868244,0.4049465661068711,0.0,0.0,0.0,0.0,0.4899832017542075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20172488841682346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1722221393046542,0.0,0.0,0.0,0.0,0.2190854398081414,0.0,0.0,0.0,0.0,0.40695012761374505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27508927968462193,0.18467141490369807,0.0,0.0,0.0,0.0,0.0,0.0 fitness,adventureous_hippo,2018/03/05,"Speed first or time first? I've set myself a goal of a 20 minute 5k. My current best time is 25 minutes. My question is what's the best way to get from here to there: 1. Start running for 20 minutes, gradually increase speed. 2. Start running at 15kmph (correct pace), gradually increase time. Or I guess a mixture of the two. Any thoughts? ",1.0053030303030326,3.594882257575758,2.109393939393944,93.0007575757576,90.06060606060606,4.1454545454545455,27.03030303030303,5.82211442006289,0.8662848484848484,263,13,53,2,9,83,46,66,0.0,0.807,0.193,0.924,1,0,0,0,0,0,14,0,0,0,5,2,2,0,0,5,0,2,0,0,0,1,6,7,2,0,0,2,0,0,0,0,0,0,0,0,0,1,0,0,0,2,0,0,4,0,0,0,3,1,0,4,2,7,6,4,17,0,0,0,0,1,1,0,4,10,28,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16126573513828335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4977350167409622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4034283378011668,0.0,0.0,0.0,0.0,0.12389770879194913,0.0,0.0,0.0,0.0,0.0,0.2612403385318205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26565503096028986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3357028279141713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1882654768295492,0.4148409052509925,0.0,0.0,0.0,0.0,0.0,0.0,0.2316547744435296,0.0,0.0,0.0,0.0,0.0,0.0,0.1882334991896199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Instant7Classic,2018/03/05,"How big of a difference does leg drive make on bench press? Hey guys so currently Im bench pressing with a slight arch and feet flat on the ground. When im pressing the weight up I dont really use my legs for anything I just kind of leave it loose there. Recently i recorded my bench and realized that my legs have no tightness during the press if you know what I mean. When I see other bench videos on youtube i noticed that the guy usually uses the leg drive technique and kind of pushes the ground with his feet during pressing. My question is, generally how much weight can I expect this to add, 5-10lbs? Does it even make a difference?",3.759999999999998,5.388892913385828,4.136228346456694,88.02796456692914,72.62204724409449,7.599685039370079,26.08582677165355,8.238735603445708,1.5256840944881889,508,17,104,8,10,159,80,127,0.056,0.944,0.0,-0.6739,1,0,0,0,0,0,10,0,1,0,0,9,2,0,0,9,0,4,9,7,6,0,21,11,9,0,2,2,0,8,0,0,0,0,0,0,2,7,6,2,1,4,1,0,3,2,0,0,0,0,9,13,2,11,11,1,15,0,0,1,0,6,7,0,2,5,58,20,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12626652146175546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3206204125958374,0.0,0.0,0.26854951343133504,0.0,0.179828365903992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10134444919108224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30385577870348474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3314790584341917,0.0,0.0,0.0,0.0,0.31956443745796465,0.0843255930094052,0.0,0.0,0.1624688432857382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2048423095973016,0.0,0.0,0.167139124358895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11279469309509242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17469034769786718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17188584096103598,0.0,0.0,0.0,0.09829640617748107,0.0,0.15150165955628433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12227033770513628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2650425888717574,0.16899044168789504,0.0,0.0,0.0,0.0,0.3736926539011176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Interquestions,2018/03/05,CARDIO - can stairmaster improve running endurance? I know nothing is better for improving your running endurance than running ... but does stairclimber do anything to help your running?,11.835555555555553,15.108929037037036,8.467592592592595,58.3991666666667,54.925925925925924,8.362962962962964,57.944444444444436,8.841846274778883,7.005533333333332,152,12,13,2,2,43,22,27,0.052000000000000005,0.708,0.239,0.7233,0,0,0,0,0,0,6,0,2,0,1,0,1,0,0,0,0,3,1,0,0,0,2,4,1,0,0,1,0,0,0,0,0,1,0,0,0,0,0,0,0,1,0,0,4,0,0,0,0,0,0,3,1,3,4,0,4,0,0,0,0,3,0,0,0,0,10,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41684907292627615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4480040128049429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4432870028123853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33953107740441263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2783876902839669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4860502334365676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,breadbutcher,2018/03/05,"Looking for a weekend program New dad here. I am finding it impossible to keep a workout schedule during the week. I was curious to see if anyone had any good ideas or suggestions for a two day, weekend only program. I am open to just about anything except spending a lot of money on more equipment. I have a treadmill and powerlifting equipment. My goal is to cut weight and build strength. Thanks!",4.095984555984554,6.6678670540540566,4.797722007722007,79.49418918918923,74.4054054054054,6.390733590733591,34.89575289575289,7.447530270364453,2.7955158301158303,318,18,52,4,7,102,58,74,0.028,0.8140000000000001,0.157,0.8588,1,0,0,0,0,0,8,0,0,0,2,3,4,1,0,6,0,6,1,0,0,0,11,10,4,0,1,4,1,1,0,0,0,0,0,0,0,1,3,1,1,2,3,2,0,0,1,0,1,2,3,5,3,10,8,2,8,0,0,2,0,2,2,0,3,6,37,6,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18752818216230013,0.0,0.0,0.0,0.0,0.19281978403405875,0.0,0.22692931433110425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1778442134372213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2520422327065296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2312967801159499,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3113026715132111,0.0,0.0,0.0,0.2451106757384307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23157132634946584,0.0,0.0,0.2344436985090453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2663334616630305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20973006018785767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21974727407742264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2538853659250315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26938021708927795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.221200310181144,0.3358048386010091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ac34842,2018/03/05,"Why is it easier to gain back muscle after being sick for a while and it isn't like having to start over from scratch? and when I say for a while, let's say between 1 to 2 months. Obviously not working out after a year will be like having to start from scratch. I just noticed, after being sick with the mono, I lost 7 lbs..but I was able to gain it most of it back within 2 weeks. It took me almost a year to gain 7 lbs of lean muscle the year before when I wasn't sick.",3.7526537216828473,3.19785845631068,5.196262135922332,88.38364886731395,71.23300970873788,7.64336569579288,22.991909385113267,6.42735559955562,0.3962375404530745,363,6,86,2,6,123,58,103,0.157,0.718,0.124,-0.3442,0,0,0,0,0,0,10,0,0,0,5,5,3,0,0,6,0,11,4,0,0,1,9,15,6,0,0,2,0,2,2,0,1,4,2,0,0,5,4,0,0,0,0,0,1,3,1,0,0,4,4,6,2,20,6,1,20,0,1,0,0,2,3,0,2,18,59,11,1,0.21464448412366946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2149354455183618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3300967181556025,0.0,0.0,0.0,0.18264664667597594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21948852762518106,0.0,0.2097289056622885,0.0,0.0,0.0,0.0,0.0,0.2343098100516321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17132717939968442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2443741678288595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34138781794780604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30385294126365997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23847791965620665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17217485800831325,0.0,0.0,0.0,0.19368326110780024,0.0,0.0,0.0,0.0,0.15626374084549913,0.0,0.0,0.0,0.0,0.0,0.4146720311393917 fitness,starbirth,2018/03/05,"1 weights session p.w. to compliment Aussie Rules football - what should I do? I'm playing aussie rules (A.R.) football this year. It's a very cardio intensive contact sport (mixture of explosive burst sprints and endurance running). A.R. training and games take up 2 days p.w. and is probably enough to maintain a good fitness level. I only have the time - and energy - for one weights session per week on top of training/games. What should I do during this session? CONTEXT Background: I have been doing PPL for 1.5 years now (compounds only), and a 3-day split for two years before that so my upper and lower body strength/size is good. I have a tall, lean, muscular, athletic frame. Primary Goals: (1) increase functional strength (entire body) (2) increase muscle mass (by say 1-2.5 kg, lean bulk) Secondary Goals: (3) improve power for explosive movements (i.e. sprints, jumping) (4) injury prevention (5) aesthetics (of course) Diet: My diet is already on point I feel. Though I could probably eat 10% more and increase proportion of protein intake. Already getting a good % of complex carbs (whole foods).",5.365040935672514,8.257825621052632,4.922456140350878,78.57163742690062,71.73684210526315,7.169590643274852,35.8187134502924,8.167268648758528,3.354941520467836,868,48,130,14,18,264,127,190,0.026,0.804,0.17,0.9749,2,0,0,0,0,0,68,0,0,0,5,3,6,0,0,6,0,13,10,3,0,0,13,17,9,0,3,0,0,3,0,0,2,1,1,0,0,6,7,6,1,2,3,0,6,0,0,0,2,1,4,9,6,15,13,6,23,0,0,0,0,3,10,0,0,7,64,15,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3209880173330896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12375668602445812,0.0,0.0,0.0,0.0,0.3230967751500998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1161200896193429,0.0,0.0,0.1875904411163523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14881897382949813,0.0,0.0,0.0,0.15027591921875394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07353762071447069,0.0,0.0,0.0,0.0,0.0,0.1758637238008112,0.0,0.0,0.0,0.07598514353607261,0.0,0.0,0.36595847713138496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09855228204105472,0.22122369767115016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13748554204203695,0.0,0.0,0.0,0.3136126636341593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1156578173408607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1093509756295006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1428917040461963,0.0,0.08480583441905487,0.0,0.0,0.0,0.0,0.0,0.0,0.14207140276069347,0.0,0.0,0.0,0.0,0.12000125185506527,0.0,0.0,0.11666127044555892,0.3542076325379318,0.0,0.0,0.0,0.16237588706162656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28097113905345017 fitness,SHABLAMOlam,2018/03/05,"Bench press bench recommendation? My father in law is super fitness focused, and still uses his 1980s bench and bar every day. He's 65 and putting up a fair amount of weight, and we're getting a bit concerned about the safety of it. We want him to be able to continue working out as much as he wants, but I was wondering if anyone could recommend a bench with a built in safety bar/spotter bar? There is a huge range of products and I want to make sure we get him something quality.",6.862812499999998,5.993850489583334,7.016749999999997,78.95325000000003,64.9375,9.763333333333334,33.78333333333333,8.841846274778883,2.645760833333333,381,14,76,5,5,123,69,96,0.0,0.7490000000000001,0.251,0.9646,0,0,1,0,0,0,9,2,0,0,2,3,2,0,0,6,0,5,3,0,2,1,20,13,9,0,5,2,1,2,0,0,0,0,1,0,0,1,9,3,0,1,2,0,1,0,0,0,0,1,3,8,2,14,10,3,10,0,0,0,0,8,6,0,2,3,44,9,1,0.2445792097790279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17101547022737473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2670171516187371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19527659741712367,0.0,0.0,0.15773335677428094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20606853285365184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2555650849498539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16325852171619004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17979386083214438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2458696590589496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18828902474697096,0.0,0.0,0.0,0.0,0.19532127286537654,0.0,0.0,0.0,0.0,0.0,0.0,0.2305130107406796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21123790947339055,0.0,0.0,0.4327774642694702,0.0,0.0,0.2978315874881152,0.0,0.0,0.0,0.0,0.0,0.0,0.2652357199547726,0.17805657764346192,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RGNrok,2018/03/05,"Just began running Jim Wendler’s 5/3/1 for size and have a quick question... If I am unable to hit the necessary set e.g 90% for 5 reps, should I be doing as many reps as I can at the correct weight, or lowering weight to hit the necessary rep count? Edit: Thanks everyone, I definitely think my TMs were much too high for some of my exercises and that should definitely be lowered.",5.0645945945945945,6.037289243243244,5.968486486486487,78.63191891891893,68.72972972972973,9.703783783783782,31.016216216216225,9.888512548439397,2.9260464864864875,300,12,59,7,5,99,56,74,0.047,0.84,0.112,0.7003,2,0,0,0,0,0,13,0,0,0,0,3,1,0,0,4,0,9,3,0,0,1,11,14,6,0,3,3,0,2,0,0,2,1,0,0,0,1,2,2,0,2,1,0,1,0,0,0,0,2,2,6,1,9,6,2,6,0,0,0,0,1,2,0,4,2,38,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2753574379061611,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30446593795828125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29215772143789204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2118370714972708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.322814772414286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26530692193313954,0.0,0.0,0.0,0.1846467973831223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7018234215657454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,daho1,2018/03/05,"Phrak's GSLP accessories feedback Hey, I've been 3 weeks into Phrak's GSLP and going into the 4th week. I've been really enjoying the program, working out 3 times a week. I've added several accessories on each day with additional core exercises, as core alongside chest is my priority for the upcoming months. Are these day well-balanced in terms of accessory work? Is there anything you would switch up or replace? I just want to know if I'm on the right track (I know that being consistent, getting enough sleep and eating a lot is the crucial part, and any decent program will work if putting effort, just want to know if I've picked the accessories correctly). [Training sheet in Progression app.](https://imgur.com/gallery/iEHvy) Thanks a lot ",7.2797429519071315,8.759079097014931,6.683830845771142,73.66158374792704,64.0,10.433167495854065,35.03814262023217,10.504223727775694,3.9291237147595366,605,27,101,15,9,187,91,134,0.0,0.923,0.077,0.8202,0,0,0,0,0,0,26,0,1,0,5,3,2,0,0,9,0,9,4,2,1,1,25,18,8,0,6,6,0,0,0,0,2,1,0,0,0,2,9,1,0,3,1,0,2,0,0,0,0,2,0,4,2,14,13,6,19,0,0,0,0,2,9,0,6,8,53,6,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12056464976899794,0.0,0.0,0.0,0.0,0.0,0.0,0.1458962220460787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2286773652820281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.181413992295038,0.0,0.0,0.0,0.18319004458742624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.092627760353889,0.0,0.10075913779280253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2923051644911388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3014546621779604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14151279486948848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1919899752113169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17822744340897334,0.0,0.0,0.0,0.0,0.11357780459917916,0.0,0.0,0.0,0.0,0.1514064120611343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2002895127290383,0.0,0.0,0.0,0.17742005312399575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16322666743355724,0.0,0.0,0.0,0.0,0.0,0.0,0.10338039966260784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.209142847791758,0.0,0.42663888091287777,0.0,0.1594068133560832,0.0,0.0,0.0,0.0,0.0,0.0,0.3872120952663409,0.0,0.0,0.1259431606648558,0.0,0.0,0.0 fitness,Swole_is_life,2018/03/05,"For how long after a workout do your muscles absorb nutrients? Does this change with intensity? Asking because every time I have a beast of a workout and the DOMS catches up with me, my inner Brofessor is telling me ""your muscles are still sore, so that means they're rebuilding. You gotta eat everything in sight or you're losing gains!"" I know this isn't true and probably is laughably wrong, but I am having trouble finding good information on it. In other words, how long after a workout is eating a massive burger still a helpful thing?",5.074876237623762,7.063327118811884,5.690185643564359,76.75329826732674,69.89108910891089,7.822277227722773,32.426980198019805,8.472884824447931,2.8465930693069312,433,20,71,7,8,140,76,101,0.116,0.794,0.091,0.2883,0,0,0,0,0,0,12,0,3,0,2,5,5,0,0,7,0,9,3,0,2,1,14,13,7,0,0,2,0,0,0,0,1,1,0,0,0,6,4,2,0,4,3,0,1,1,3,0,0,0,1,9,2,10,12,0,13,0,1,1,0,7,5,0,1,7,50,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1942940945918622,0.0,0.0,0.0,0.0,0.12669195598667035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21985782697932604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18187446283414171,0.0,0.0,0.0,0.0,0.4253263567063889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17510672962586907,0.0,0.18678526012868052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1899539298591637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17431893010546773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13930485650751326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11421857917964492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36784810172627735,0.0,0.2325099250014752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22638907866884175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22407715933004194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3319484915448795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1816536085206496,0.0,0.0,0.0,0.13807379858189964,0.0,0.0,0.0,0.12118803017089562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2272307652800065,0.0,0.0 fitness,lIIlllIIIl,2018/03/06,"New job has me walking ~23miles a day, looking for a couple of pointers LTLFTP. New job has me walking around 22 miles per shift outdoors on a mixture of flat city pavements to steep hills. Previous desk jockey with no fitness background, first active job. Just looking for some pointers/dos and donts to help me ease into such an active role? I know I'm gonna get a ton of aches, blisters and stiff joints and if there's anything I can do to look after my body, or even take advantage of and use to get the rest of my body fit and healthy would be really appreciated :) I'm probably over thinking this massively. Edit: almost forgot. 23 year old male, 5ft11 coming it at a whopping 70kg.",4.3911940298507455,5.861629910447763,4.870328358208955,84.01161194029852,70.7910447761194,7.151044776119402,29.817910447761196,7.554174236665415,1.8477934328358208,544,22,103,6,10,173,101,134,0.03,0.78,0.19,0.9664,3,0,0,0,0,0,17,0,0,0,2,5,1,0,0,7,0,7,3,2,1,0,20,21,7,0,2,3,0,0,0,0,2,1,0,0,1,2,9,0,2,2,0,0,3,2,0,0,1,1,3,7,1,18,17,3,18,0,0,3,0,3,8,0,4,7,57,9,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16154685528834753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1327593352615293,0.1436162720483143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35839844906260576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13896993076353825,0.0,0.0,0.0,0.0,0.17850654810155905,0.0,0.1040433212678105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18907541003109166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10655573267795364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1372256563025495,0.0,0.0,0.0,0.0,0.16857461720239328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10813486958339186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4802799367429778,0.0,0.0,0.0,0.088661741401134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40642508583438536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3116234976737823,0.0,0.0,0.0,0.0,0.0,0.16928677278354712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1739390499961798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10335095472375297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12129870392822367,0.0,0.0,0.0,0.0,0.0,0.0,0.10337257516744734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1393357380375248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11460290099438962,0.0,0.0,0.10389005009549504 fitness,Watties,2018/03/06,"531, 7th week deload, or not? Hello, I'm running the 531 BBB 3 day program. I'm just about to finish the second cycle. All is going well and lifts are going up. My question is, in this cycle i went two weeks in a row without going to the gym. So it's taken me 5 weeks not 3 to do. Would you recommend I still do the deload week or just go into a third cycle as I haven't gone 6 weeks straight. Male 32, 1.87m, using the sarasoft 531 app calculated 1rm S165 B113 D190",1.5773514851485153,2.6971011287128728,3.937710396039602,89.3176547029703,77.31683168316832,5.8420792079207935,20.54579207920792,5.985473137389443,0.056296039603960235,358,8,80,2,8,125,72,101,0.018000000000000002,0.931,0.051,0.4468,0,0,0,0,0,0,14,0,1,0,0,6,1,0,0,7,0,7,0,0,1,1,13,17,5,0,1,7,0,0,0,0,1,0,0,0,1,2,2,0,0,1,1,0,7,4,0,1,3,3,0,6,1,10,13,1,20,0,0,0,0,4,5,0,3,8,46,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12109342967466237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4268466029016736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21034070669986515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14995003785746855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18341993671534687,0.0,0.0,0.1621693943408777,0.0,0.0,0.0,0.0,0.7530721322678641,0.0,0.1688240348491888,0.17406080958615516,0.0,0.0,0.0,0.1809995638722165,0.0,0.0,0.0,0.0,0.13338346145597296,0.0,0.0,0.0 fitness,cn2092,2018/03/06,"What would the disadvantages be to doing only squats, bench press, and deadlifts (3x/wk)? I don't have a ton of time to lift, and I know that these are widely considered the ""big three."" Is there any real disadvantage to doing only these exercises and nothing else? I figure I can get those in and get out in a relatively short amount of time. (Plus light cardio on off days.)",2.8145238095238088,5.16871727777778,4.154761904761909,83.59500000000001,77.6111111111111,6.8920634920634924,20.007936507936503,7.957251820313856,0.8607436507936503,292,7,57,5,7,96,55,72,0.086,0.914,0.0,-0.7059,0,0,0,0,0,0,15,0,0,0,0,1,0,0,0,4,0,9,2,0,0,0,10,12,5,0,1,0,0,1,0,0,1,2,0,0,0,5,6,0,0,2,1,0,0,1,0,0,1,0,2,4,0,11,10,2,11,0,0,0,0,0,8,0,0,3,40,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22222000219783367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21074454540751345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.272980788644565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34145566132129274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17958844603321364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3135519606772681,0.0,0.0,0.0,0.0,0.4970582437103902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3719444972510405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.381093341775625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23213346112122976,0.0,0.0,0.0 fitness,Elpsycongroo_,2018/03/06,"Can't decide between two training programs. Hi, My wife wants to start working out. Shes petite and quite thin. Her main goal is to get stronger and lean. I found two programs that seems good for her. One focuses mostly on compound movements where as the other has the compound movements but its heavily focused on isolation movements, focusing a lot on the butt and legs. She has no strength. So my question is for a beginner girl should she focus on developing strength through compound full body movements first and then move on to the isolation program or would it be ok to go directly to a program that focuses on isolated butt movements. ",5.9630769230769225,8.00566735897436,5.616752136752137,77.94769230769231,67.71794871794873,8.618803418803418,39.49572649572649,9.150863307647796,4.013300854700855,519,31,85,10,9,160,79,117,0.097,0.763,0.14,0.6908,0,2,0,0,0,0,10,0,0,0,6,2,4,0,0,7,1,9,4,4,0,0,16,15,9,0,3,2,1,1,0,0,2,0,0,0,1,5,5,0,0,4,0,0,7,2,0,0,4,1,1,8,4,17,11,4,21,0,0,0,2,9,10,2,5,4,63,13,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2804588751613277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21476740934872265,0.0,0.27684166528649434,0.0,0.0,0.1319153239780788,0.0,0.1434955811833075,0.2117761833727977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21465751343861755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2683563422255661,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17109339548793442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28284598494375346,0.2685536248248386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22985692545703765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17871334238721914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4932910369327619,0.0,0.0,0.0,0.0,0.0,0.1489248278202024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18381533714493145,0.0,0.0,0.17936127116162262,0.0,0.0,0.0 fitness,Wulfe,2018/03/06,"Incorporating swimming into my split? I've been doing a 6 day split for about a year that I like and have made good gains with. However, with upcoming naval service and swim requirements I need to meet, I've started to learn to swim, and I actually really enjoy it, to the point that I want to be there every day. Notably, I DO NOT want to lose significant weight. If anything I want to put on mass. However, it's oft repeated that swimming is a ""full body workout."" Am I overtraining by swimming AND hitting the gym for my 6 day split every day? Should I simply eat more to counteract the change? Should I avoid training certain muscles the same day that I swim? Thanks! ",4.29813953488372,5.971975286821706,5.265806201550387,80.28568604651164,71.32558139534882,8.570852713178295,29.95426356589148,9.120678840339163,2.6089342635658914,528,22,100,11,10,173,79,129,0.017,0.7809999999999999,0.201,0.9601,2,1,0,0,0,0,18,0,0,0,3,2,7,0,1,7,0,9,3,1,1,1,21,17,5,0,7,2,0,1,1,0,2,0,0,0,0,6,7,2,2,1,8,0,7,1,2,0,0,2,1,12,5,16,11,3,20,0,1,0,0,1,5,0,1,9,60,18,3,0.0,0.0,0.17641743486190062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1487684193178257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20080836744161756,0.0,0.0,0.0,0.0,0.0,0.0,0.19124368975483688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5829480998491476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18498541290085724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30463374931566845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15163160595879074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08832109421690071,0.0,0.0,0.0,0.0,0.20224913787619575,0.0,0.0,0.0,0.171060571972968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13404777581662794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1708976960940663,0.0,0.0,0.0,0.0,0.0,0.0,0.1817361317734193,0.0,0.0,0.0,0.0,0.11581376284351085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1279586338787426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16644004186028472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3198902319874503,0.0,0.0,0.22014412366777367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11641786624729507 fitness,22nd_january,2018/03/06,"6 ft 1/164 lbs/M/22 Struggling to increase weight on lifts and am feeling tired after deload week As title says. I have been following Metallicadpa's PPL for 2 months consistently and am now struggling to add weight to my lifts. Further, I am also becoming more and more tired during workouts. I thought having a deload week last week may remedy this but I am still tired. (Note: before I started the PPL routine, I was going gym with fuckarounditis for approx 4 months) I have been eating 3300 calories daily, which is 500 over my tdee, whilst allowing for roughly 200g of protein. In addition, I get 8-9 hours sleep per night. 2 month lift progress (5 rep max in kg): Dead: 85 -> 110 Squat: 70 -> 87.5 Bench: 50 -> 60 OHP: 30 -> 37.5 BB Row: 55 -> 65 With primarily strength goals in mind, how would I go about progressing? Should I switch to a routine with more rest days to recover from the big lifts? Or, should I simply stick with the PPL until total failure occurs?",3.8330548128342237,5.910258251336902,4.112510026737969,86.39464739304815,73.43850267379679,6.8140374331550815,25.591243315508024,7.6454224807358475,1.3466901069518722,771,26,147,10,16,240,134,187,0.119,0.823,0.058,-0.9116,0,0,0,0,0,0,48,0,0,0,4,5,3,0,2,5,0,15,7,1,2,1,21,22,9,1,3,2,0,4,0,0,4,3,1,0,0,2,9,3,0,2,2,0,4,0,2,0,0,4,5,13,1,23,14,6,27,0,0,0,0,1,7,0,2,16,72,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11661615102021253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16105218822396855,0.12408628256091897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09404502184831774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14921531781631245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0737334706993537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07618751191661424,0.0,0.16575134672301542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14360819070195113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11886678826710136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14724161835634578,0.0,0.3491882251372996,0.0,0.0,0.0,0.0,0.0,0.0,0.13684682678397705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11596584446436202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1459302520107109,0.0,0.0,0.0,0.0,0.0,0.1032156423695463,0.0,0.1164559846421826,0.0,0.0,0.30489577642914617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11576871274935463,0.0,0.5028129469401458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3509159100841428,0.35515098042985443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1035898527321664,0.0,0.0,0.0 fitness,kozman7,2018/03/06,"Wrist Wraps + Naturally bulging veins in hands = Problem? Just started using wrist wraps to help support my wrists for heavy bench + overhead press. I also have naturally high vascularity in my arms and hands, especially during exercise. Here's the issue: Sometimes when I use the wrist wraps, the veins on my hands feel tender afterwords, almost like they're being squeezed too much and are in danger of bursting (I'm somewhat exaggerating, but that's the only way I can describe the sensation) . I'm not even wrapping my wrists all that tight, I'm applying little pressure when applying the wrap, I could easily stretch it much much farther and get it very tight if I wanted to. Are wrist wraps simply not for me? Should I ignore the issue as my body getting used to new equipment? Should I maybe see a doctor? ",5.829581818181822,7.548015473333333,6.012181818181817,76.24609090909094,67.6,8.387878787878789,30.96969696969697,8.841846274778883,2.652333333333333,651,26,111,11,11,207,98,150,0.08199999999999999,0.86,0.058,-0.53,0,0,0,0,0,0,20,0,0,0,0,7,7,1,1,8,0,8,16,13,3,1,23,21,9,0,6,5,0,8,1,0,2,3,0,0,0,4,3,0,3,1,1,0,0,2,4,0,0,0,9,13,3,11,17,5,13,0,0,1,0,1,8,0,3,5,63,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1727886962522768,0.0,0.0,0.13799200286532706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1916694715035797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13777095854917196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17661713888270122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1139708110985295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08724888629064942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18030551121306276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.115659838140297,0.18231360908089808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36020473830866817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08430155409780403,0.1729452309045148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1733544790487392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3805428741958741,0.0,0.0,0.16665449100980154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13123569307368851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16511162957140196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13750382653193918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17066109908508462,0.0,0.12213516818211867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19581313032098446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4470958064868492,0.0,0.1423757727828948,0.10177728562036163,0.13696596018494508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,limekatz,2018/03/06,"Need to change up routine and ""shock the muscle."" I understand that changing the routine and shocking the muscle is very important, but I don't want to switch up the current exercises I am doing for other ones. I'm talking bench press, leg press, rows, lat pull downs, and dips. Should I switch out these compound exercises for different ones? Can I keep doing my current workout plan but change up the amount of weight and reps? Should I introduce some cross fit into my workout? Which is better for muscle growth and weight gain? I am eating plenty of healthy food, the problem for me is plateauing because I'm doing the same workouts and have been doing them for 6 months now. ",6.6680952380952405,7.566665452380956,6.098531746031751,79.39160714285715,65.1111111111111,8.204761904761906,32.41666666666667,8.07648339933343,2.401971428571429,541,21,94,6,8,166,78,126,0.063,0.78,0.157,0.9395,3,0,0,0,0,0,16,0,0,1,3,1,4,0,0,7,0,15,7,1,0,0,19,21,8,0,5,2,0,4,0,0,2,2,0,0,0,4,8,4,1,1,5,0,3,1,3,0,2,1,4,11,1,15,18,3,14,0,0,0,0,2,7,0,1,4,65,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11469997473852762,0.0,0.0,0.0,0.0,0.166411337329132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5971417917783864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1965860984297528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19253362216219,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2275225992963381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16724435695390208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15018671180669904,0.0,0.0,0.13951750798098198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2550028043528004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18004274335818568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1512350699641983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19588014584720814,0.0,0.0,0.0,0.1552508735218367,0.11098104816847723,0.0,0.0,0.4582539224343473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,xanksnap,2018/03/06,"Cardio first thing in the morning at ""target HR"" doesn't 'feel' like much of a workout, is that normal? I'm 35/m and trying to lose some weight. I've been doing cardio steadily for about 2.5 weeks now, but it was usually in the evening, or at night. I initially felt that I was getting too tired after cardio to do work so I made it my night activity. I have since read online and other places that working out first thing in the morning is a great way to jump start your metabolism and burn fat, if you work out in your ""target HR"" range. Previously to this point, I've been pushing myself on the elliptical for my half-hour cardio sessions to average around 170 or so beats per minute. And I dont have a smart watch so that measurement is based on the elliptical's sensors. Today, I tried my best to stay within the target heart rate and I was at around 160 for most of my workout. I could feel my heart pumping but it didn't feel nearly has exhausting as what I was doing before. I felt like I could keep up that pace all day. I didn't sweat as much, nor did I feel as dehydrated (I still drank all of my water that I normally bring to the elliptical, but I wasn't dying of thirst halfway through the workout) as I normally did after working out at a higher intensity. Am I just not working out hard enough or is that what its supposed to feel like? I'm on the keto diet, and I read the main reason to workout at your target HR is that's the time when your body burns fats easily for energy (since your glucose reserves should be more or less depleted) and pushing yourself any harder than that pace will shift energy production via protein catabolism. I guess my main goal, like most others, is to lose belly fat and I'm about 18 lbs from my goal. Is what I'm feeling normal?",4.801457800511507,5.351251910364149,5.634906832298138,82.30900621118015,69.11204481792717,8.44959201071733,27.56655705760565,8.456263369488248,1.7742964072585554,1400,43,283,20,23,459,180,357,0.07200000000000001,0.862,0.066,0.1648,0,0,0,0,0,0,37,0,6,0,13,15,10,0,0,15,0,32,18,8,2,2,48,51,25,1,8,10,0,10,4,0,2,9,1,0,0,21,14,8,1,9,6,0,4,7,3,0,2,15,12,35,7,50,31,13,44,0,2,1,0,6,23,0,9,19,195,56,10,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06527654990407418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17090305467394665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08168049291152865,0.0,0.1007356728056226,0.0,0.0,0.10662334577692993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15328054526547896,0.0,0.0,0.06190566420325184,0.0,0.0,0.0,0.09962255405787428,0.0,0.0,0.0,0.0,0.0,0.1124996655224829,0.0,0.0,0.0,0.0,0.0,0.0,0.09918341827685208,0.0,0.0634005462889207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29121282900118634,0.13715067278193427,0.18433107102068108,0.0,0.0,0.16329823568915078,0.0,0.0,0.0,0.0,0.050150857924177686,0.0,0.0,0.0,0.0,0.10582940833920768,0.10574390139670396,0.0,0.0,0.0,0.0859882623967905,0.0,0.0,0.0,0.0,0.2274974274148933,0.0,0.0,0.0,0.0,0.094530898666494,0.0,0.0,0.0,0.0,0.0,0.0,0.08532039863220932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18758362887090965,0.0,0.0,0.0,0.0,0.2147767051303696,0.0,0.0,0.0,0.0908281400155098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1411275154742127,0.0,0.0,0.0,0.0,0.18016038573169815,0.3761996133737289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1002892090894306,0.0,0.09074165770714727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19203212392491564,0.0,0.0,0.0986937952073198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15880798162069876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06794227670399934,0.10231265944974352,0.07665780642111646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12754309530686295,0.0,0.0,0.0,0.05597259089301164,0.11032648277944956,0.0909873774004451,0.0,0.0,0.13034193444677716,0.0,0.0,0.0,0.0,0.0,0.10571951800159693,0.0,0.0,0.07619246204367952,0.0769974567014116,0.11689006448106595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3494096280645975,0.0,0.0,0.0,0.0,0.0,0.0 fitness,chicanos909,2018/03/06,"Have about 6 weeks until a PT test. Some questions regarding sit-ups. I have to do 30 in one minute and I can get 30 but I'm barely getting there. I haven't done sit-ups in a while. I feel like I could probably go over 30 if I didn't have to do it in a minute but it's all about getting it done within the minute. Is the best method to just see how many I can do in a minute each day until the test and see if I can get more in? (6 weeks out). To be honest I'd like a little breathing room, and I'd like to be able to do about 40 in a minute. I started to do some yesterday and my core is pretty sore. Should I take a day in between doing them or just keep doing them while sore? 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I’m wondering if pairing the 5x5 program with my daily 45 minutes of cardio would do the trick, or if I should continue my current routine. The simplicity of 5x5 is what intrigues me, but if it won’t maintain my muscle through weight loss I’ll rethink what I should do. ",7.027582417582416,6.739062747252753,6.938769230769233,77.73123076923079,64.38461538461539,9.917362637362636,35.78241758241758,9.3871,3.208919120879121,374,16,70,6,5,119,64,91,0.08900000000000001,0.894,0.017,-0.6249,2,0,0,0,0,0,7,0,0,0,3,1,4,1,0,4,0,9,5,1,0,0,12,12,8,0,6,5,0,3,0,0,4,1,0,0,0,4,2,3,0,2,0,0,0,1,4,0,0,0,3,9,0,9,8,1,9,0,3,0,0,1,2,0,5,7,44,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2441445670591086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2458962683376121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17543961672549652,0.0,0.1615758533673516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20982080603627812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17552991630500794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14922752106152962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8029594450903805,0.0,0.0,0.0,0.0,0.0,0.0,0.23836012863201356,0.0,0.0,0.0,0.15613725851869184,0.0,0.0,0.0 fitness,fireburst,2018/03/06,"Looking for your thoughts on a study that found popular supplements may contain lead and arsenic. It was posted in the national post: http://nationalpost.com/life/food/whats-in-your-protein-powder-study-finds-popular-supplements-may-contain-lead-and-arsenic Seems like vegan protein is more problematic than whey (which sucks as I love vegan protein). At the same time, the company behind this research doesn't have the greatest track record. Any input on this would be helpful! ",15.447619047619042,20.0233651904762,9.927174603174603,46.33171428571429,47.88888888888889,10.11936507936508,36.40952380952381,10.355215969177356,4.4931485714285735,409,15,44,8,5,110,56,63,0.121,0.71,0.16899999999999998,0.547,0,0,0,0,0,0,28,0,1,0,1,0,4,1,0,5,0,7,1,0,1,0,9,13,2,0,1,0,0,0,1,0,2,0,0,0,0,5,1,0,1,3,0,0,1,1,1,0,0,3,1,2,3,8,7,3,9,0,0,1,1,3,5,1,2,2,31,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19791508952394055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35192300573561874,0.31910696701978336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19507591646859904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20556798757155506,0.14218594103000595,0.0,0.0,0.0,0.24439771802387766,0.0,0.0,0.0,0.26267218824002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5574658494730809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26494908652995314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2310508098266325,0.16970597180390945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20674428172496095,0.0,0.0,0.0 fitness,Sleepy_Sleeper,2018/03/06,"What to do if I can do 15 reps very easily in one weight, but for the next increase all I can manage is 6 reps? There is no between and all the websites say to do the lower weight instead or go home and rest. The weight is way too easy on the lower weight and I have had plenty of rest. What do I do?",1.3683582089552218,2.08799419402985,3.197194029850745,96.0071343283582,77.2089552238806,5.957014925373135,19.370149253731345,5.6839178017228535,-0.4021319402985077,229,4,58,1,5,77,42,67,0.114,0.763,0.123,0.1547,2,0,0,0,0,0,5,0,0,0,0,3,0,0,0,5,0,12,4,0,0,2,8,13,6,0,1,3,0,4,0,0,0,0,1,1,0,2,3,4,0,0,0,0,2,1,0,0,1,1,5,4,0,7,12,5,6,0,0,0,0,1,2,0,2,1,45,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10629169830544692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1876032317042735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1989052317930736,0.0,0.0,0.0,0.0,0.0,0.0,0.12673426892516432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1487312989877601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15431678099164445,0.0,0.14845324922942074,0.0,0.9109935239999359,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,callmemuscles98,2018/03/06,"How do I plan my workouts so they don't interfere with my other sports training times on Sunday and Tuesday? So I'm really hoping to move into nationals divisions but I have to be able to show my coach that I can perform well at training. I have trainings that go for about 4 hours at night Sunday and Tuesday. My goals are moreso on hypertrophy than strength. Most of the programs I've looked at involve 5 day ppl or just don't have enough frequency. I can't seem to align these programs so they fit with my schedule, does anyone have any other suggestions? Thanks heaps. 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Atm I’m doing like 5-10 minutes on the heavy bag just because I enjoy it, if I wanna put as much muscle on before the mini cut shall I stop using the bag?",5.274344746162928,5.035062975206613,7.242337662337666,73.92636363636367,68.00826446280992,9.558913813459268,28.029515938606853,9.23628265651192,2.363849114521842,464,13,86,8,7,165,86,121,0.113,0.755,0.132,0.5422,2,0,0,0,0,0,13,0,0,0,0,8,4,2,0,5,0,11,4,2,1,3,18,18,10,0,4,7,0,0,1,1,2,2,0,0,0,2,3,2,1,0,2,2,2,3,2,0,1,4,0,5,2,9,11,2,16,0,0,0,0,1,3,0,1,12,52,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19831515668531693,0.0,0.0,0.2573429339328398,0.0,0.35922443696658457,0.0,0.0,0.0,0.0,0.2344605791966584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21598595518823574,0.0,0.0,0.0,0.0,0.0,0.0,0.19093254695450007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11996075024206808,0.0,0.16881872279197135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10312227109459322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15516695137242967,0.0,0.3255934340332147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14303222381445044,0.1605346765343234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2147426727389412,0.2275782750382213,0.0,0.0,0.21219214746588888,0.0,0.0,0.0,0.0,0.27044452640280137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14940241681485514,0.0,0.1685675267688809,0.1764710397896929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12308154451811072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18230401347169486,0.0,0.0,0.0,0.0,0.16931440448934668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14994407824609865,0.0,0.0,0.0 fitness,Stubby60,2018/03/06,"Bar vs. dumbbell exercises What are people opinions? Are they interchangeable in a program? What are the differences? Why should I do overhead presses, bench presses, or anything else with one instead of the other?",5.485428571428571,9.203700971428574,5.008571428571432,71.62142857142862,82.14285714285714,6.2285714285714295,38.42857142857143,7.554174236665415,3.974828571428572,174,11,22,3,5,53,30,35,0.079,0.921,0.0,-0.4137,0,0,0,0,0,0,7,0,0,1,0,1,0,0,0,3,0,5,2,0,0,0,5,5,1,0,1,2,0,2,0,0,1,1,0,0,0,3,1,1,0,0,2,0,0,0,0,0,1,0,2,2,0,3,4,0,1,0,0,0,0,1,1,0,2,0,19,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4005579900206672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5085555004692381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4066214441993098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3298378670326935,0.0,0.0,0.0,0.0,0.0,0.0,0.33745471243110137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4392207864158064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DrPoopingPooperson,2018/03/06,"Adding 10% to run each week? I read that you shouldn't add more than 10% to your run distance each week. Is that total mileage or per run mileage? If I ran 2 miles every day last week should I only be running 2.2 miles each day this week or could I run 4.4 miles every other day?",3.188389830508473,3.7195128813559357,3.3625000000000007,97.2264618644068,72.72881355932203,5.9,21.529661016949152,3.1291,-0.4115118644067799,216,4,52,0,4,66,37,59,0.0,1.0,0.0,0.0,0,0,0,0,0,0,8,0,2,0,0,0,0,0,0,0,0,5,0,0,0,1,11,6,3,0,4,3,0,0,0,0,2,0,0,0,0,4,4,0,0,0,1,0,6,1,0,0,0,1,0,6,0,3,1,5,17,0,0,0,0,2,3,0,3,8,26,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17961951456524,0.0,0.0,0.4352593605575247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3790923267602821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1833798367201602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17109913244245506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22502997246378945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7218265447327014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Thinsulite,2018/03/06,"Issue at my gym with olympic bar and rack The best gym near me doesn't have an actual bench press but does have a kind of squat rack. So it's fine for doing squats but when I go to do a bench press, the safety bar helping you out with squats is too low and I can't get it all the way down to my chest. It's close but not quite there. The only solution I can think of is is somehow making the bench a little higher or doing an incline bench. Any ideas? Edit: forgot to mention safety bar is fixed to the structure so the height can't be adjusted",1.0374125874125897,2.826174170940174,2.5769852369852373,95.53139860139862,80.7948717948718,5.28018648018648,17.473970473970475,6.11248444174946,-0.4525829059829061,426,8,98,3,11,139,74,117,0.022,0.825,0.153,0.9405,0,0,0,0,0,0,7,0,1,0,2,6,4,0,0,12,0,14,4,1,1,1,18,19,9,0,0,5,0,2,0,0,0,0,0,0,0,3,6,3,1,3,5,0,1,4,1,0,0,1,2,7,3,13,17,2,11,0,1,0,0,3,8,0,2,1,64,10,1,0.0,0.0,0.28199094253877444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1965080506505272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3032539361086348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25287771738564324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15097377762173378,0.0,0.1642270913640796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1936890621443619,0.0,0.0,0.0,0.0,0.0,0.0,0.3262095352069198,0.0,0.30160736459933496,0.0,0.0,0.0,0.30091555359551825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28962170546704835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19288828720299853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2197730752525743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30735288373739844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18515893358700253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22936923309320395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ColonelloRS,2018/03/06,"Undereater feeling hungry after getting a normal eating/workout schedule So I recently started lifting again after half a year and actually taking it seriously this time. I bought “Bigger Leaner Stronger” and have been following that. The last 6 or so months, ever since I got to college, I’ve been under eating by like a lot. Maybe one or two meals a day. Not on purpose I just got busy I guess. I unintentionally lost about 10 or so pounds like this. Anyway I started eating on a normal schedule again. 3 meals a day with a few snacks in between. The issue is that although I hit my numbers of about 2200 calories a day (I’m about 140 lbs, 6 ft) I still feel hungry and end up going over 100-200 calories. The program also suggests to talk about 140 grams of protein a day but I always find myself thinking I haven’t had enough. What should I do?",2.5198502673796765,4.990932721212122,4.000142602495547,83.67080213903746,79.36363636363636,5.336898395721925,25.463458110516928,6.522977012572876,1.1170356506238854,669,26,120,6,17,221,109,165,0.021,0.932,0.047,0.3716,0,0,0,0,0,0,18,0,0,0,1,14,4,0,0,12,0,8,5,0,0,1,20,24,12,0,3,6,0,2,2,0,1,0,0,0,0,6,4,5,0,4,0,1,2,2,2,0,3,7,2,14,2,19,15,3,29,0,1,0,0,2,7,0,5,22,84,20,2,0.0,0.0,0.15386649026822102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12609135817023648,0.13119689679363658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40674518684632666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32267849553705896,0.0,0.0,0.13965182930565254,0.16291876728202695,0.0,0.0,0.14262461405567514,0.0,0.0,0.0,0.0,0.0,0.0,0.15944881359487525,0.0,0.0,0.0,0.1441106278551636,0.0,0.0,0.0,0.0,0.0,0.08237784191241146,0.0,0.08960942478382915,0.0,0.2522116377498985,0.0,0.17369502243868415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1645700610528164,0.0,0.0,0.0,0.0,0.0,0.12852486248954426,0.0,0.0,0.0,0.0,0.0,0.15406251422305686,0.0,0.0,0.0,0.0,0.0,0.1721191379399458,0.13404828320246,0.0,0.0,0.0,0.0,0.15840411947264854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1258534007494524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3089729025659485,0.0,0.0,0.0,0.0,0.10684357404985707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15568345712792178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13042906289018955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22320408308680573,0.0,0.12591817807500674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1185507714293982,0.12673190349937966,0.0,0.0,0.0,0.0,0.0,0.1010307458684468,0.0,0.0,0.09194062544221566,0.0,0.0,0.0,0.0,0.0,0.0,0.15402399748496753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10153649778440894 fitness,librtui,2018/03/06,"Losing inches of waist FAST...weight, not so much In the course of exactly 2 weeks now, I've lost a steady average of .26"" from my waist circumference every DAY! So I've lost about 3.25-3.5"" from my waist in 15 days now. In that time my weight has stayed about the same, but something weird happened...In those two weeks my weight fluctuated ALOT. My weight dropped about 2.3 lbs after almost a week. Then 4.5 days later my scale is reading 10-13lbs lighter. Fast forward to today and my weight is almost the same as two weeks ago. I don't know why i'm losing so much circumference from my waist so fast. I asked a doctor who said it's not usual but not to be worried. The doctor noted that these changes meant I probably gained a fair bit of muscle. I don't understand how it is possible my weight fluctuated so much. Has anyone experienced changes in their body composition this fast and does anyone have any advice?",3.7402434456928866,5.7207829494382025,4.1526067415730346,86.42628838951313,73.43820224719101,7.218576779026217,23.10262172284645,8.021203637495839,1.0984325093632967,727,20,145,11,15,228,103,178,0.064,0.8859999999999999,0.051,0.1088,0,0,1,0,0,0,29,0,0,1,5,11,5,0,0,9,0,9,12,5,1,1,17,17,12,0,0,5,0,5,0,0,0,2,1,0,0,8,2,9,0,3,1,0,1,5,5,0,2,4,7,14,0,18,12,7,27,0,4,0,0,4,6,0,3,20,81,22,3,0.0,0.0,0.0,0.0,0.0,0.08948965628513747,0.08117900156605057,0.0,0.18340570066394332,0.0,0.0,0.0,0.0,0.0,0.0,0.062276663700353986,0.0,0.0,0.0,0.0,0.12806792778134266,0.0,0.0,0.0,0.08561373236501442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09998023349706983,0.10172330273757292,0.0,0.0,0.0,0.0,0.0,0.0,0.1937562662097507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17718207701226868,0.0,0.0,0.0,0.0,0.0,0.0,0.18746938201760974,0.0801411469443866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07715901359222269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.050329264456233765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20490630487870334,0.1999379617508636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20196266882141453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10324123645387244,0.0,0.0,0.09873733933238343,0.0,0.0,0.0,0.0,0.0,0.09160349328289373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08711232526854104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0705017656918812,0.0,0.0,0.0,0.09761072075965888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0534002827141454,0.0,0.08680590980484779,0.0,0.0,0.0,0.0,0.17891818705604567,0.09533666762197172,0.0,0.0,0.10086101178484687,0.0,0.0,0.0,0.2938356713902916,0.6691091897133821,0.0,0.0,0.08263554232454162,0.0,0.0,0.0,0.0,0.0,0.0930026261367086,0.0,0.0,0.0,0.0,0.0 fitness,s3golfer,2018/03/06,"Leg day wear down On leg day I get worn out, light headed, and sometimes dizzy. I am the type to push hard, i dont hold my breath, and for comparison. I don't get as winded, and worn out on any other lift day. I can work out until muscle failure on chest, bi's, tri's, shoulders, or back and just those muscle groups get tired. On cardio days I can run spronts or 3-14 miles no problem. No light headedness, or being excessively winded. However, leg day owns me. Does anyone know Why? ",2.5737755102040802,4.103342244897959,3.877295918367349,89.08288265306123,75.53061224489795,6.53265306122449,21.433673469387767,7.1686216300943375,0.4847306122448982,372,9,80,4,8,122,68,98,0.212,0.7879999999999999,0.0,-0.9517,1,0,0,0,0,0,20,0,0,0,1,3,1,0,0,1,0,6,11,8,0,0,14,12,9,0,1,4,0,1,0,0,0,2,0,0,0,2,7,0,1,1,0,0,3,4,1,0,0,2,3,8,0,12,9,1,19,0,0,0,1,1,9,0,3,7,41,10,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1396449508184983,0.0,0.0,0.0,0.0,0.14358540112635265,0.0,0.0,0.0,0.0,0.0,0.0,0.1579013716798226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6621683779054945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17970305181141707,0.0,0.2406685139161147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3218604888869984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18395314536405166,0.0,0.21074820624284848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11285491614545187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1964920889263435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2030962685350549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23601946310511954,0.0,0.0,0.0,0.13941907968601208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18529631419071915,0.0,0.0,0.0,0.0,0.14949714835815825,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Socratic_Dragon,2018/03/06,"5/3/1 question Hi, I have been mulling over this question a while and decided to post here. If this seems like a non-issue, please say so. For Jim Wendlers 5/3/1 program for beginners, It's recommended to pick 3 days a week (E.g. Mon, Weds, Fri) and stick to those days. If I want to do more than 3 days, will I get stronger more quickly, or do I need that extra recovery time per week to see progress? Until now, I have been working out every second day - so 1 day on, 1 day off, for the last few months. This was with Phraks GSLP. Sorry if this question seems messy, this is why I am posting. Thank you for any help.",3.4252598566308237,4.480518604838711,3.6768817204301065,93.24087813620072,72.62903225806451,6.801433691756272,25.87455197132617,6.937597516519254,0.8000960573476701,473,15,107,4,9,146,87,124,0.031,0.816,0.153,0.9136,0,0,0,0,0,0,29,0,1,0,2,5,2,0,0,4,0,10,0,0,1,0,17,17,10,0,5,4,0,0,1,0,1,0,1,0,0,8,4,0,0,6,0,0,0,0,0,0,1,3,2,7,2,16,13,4,22,0,0,1,0,8,4,0,9,17,62,15,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09866541955879488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5614219814609249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1222436462789534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07580295597107944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0972500236868626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1514351044229646,0.0,0.0,0.0,0.0,0.0,0.11826680896596906,0.0,0.0,0.0,0.0,0.0,0.0708831022476971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11580856665272755,0.0,0.0,0.10758157248314767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15926403030857272,0.0,0.0,0.2779100980135635,0.0,0.0,0.0,0.0,0.0,0.4875982811561192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1153805076572414,0.0,0.0,0.1156170594934138,0.2641669500499114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1624151321867626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13357835531702433,0.0,0.0,0.0,0.0,0.0,0.0,0.08460249771728652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08557718562046167,0.0,0.23276310961804555,0.0,0.0,0.0,0.13092015482957073,0.0,0.0,0.0,0.0,0.105626438901987,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jpredd,2018/03/06,"Loose ligaments and building muscles? Anyone have loose ligaments here? How does it affect your weightlifting? I need to build stabilizer and endurance muscles to support my loose joints (shoulders and wrists are the loosest thus need the most support). Pulling exercises seem to stretch my joints so I'm trying to avoid those for now. Just wondering what exercises you guys have done that seem to work? I don't have a swimming pool nearby. Cheers",5.1132323232323245,8.536601766233769,3.990822510822512,81.68877344877345,76.79220779220779,6.53910533910534,31.93217893217893,7.793537801064563,2.6745797979797987,364,18,57,6,9,106,56,77,0.123,0.8059999999999999,0.071,-0.504,0,1,0,0,0,0,9,0,2,0,1,5,4,0,1,3,0,6,4,2,3,0,14,14,5,0,2,1,0,1,0,0,0,2,0,0,1,4,3,0,1,3,5,0,2,1,1,0,0,1,1,6,3,6,13,1,4,0,0,0,0,3,1,0,4,1,34,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17418309888658706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21799733258637485,0.25492542610101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24665749120879416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36942295767326105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4535597210305229,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5653728365754621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16912894453841942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.270148540221024,0.1813546249929491,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JayDogg420_,2018/03/06,"Is it ok to drink protein shake during workout Hi guys, today I was talking with a friend of mine about protein shakes and when to drink them. I said that I like to drink mine during my workout as I prefer the taste compared to water and I don't have time to drink it before or after. My friend told me that this would be ""wasting"" the protein and nutrients if I drank it during my workout. He said the only time to have it is before or after the workout. Is there any studies on this or is it just coming out of his ass? Thanks.",4.201861074705112,4.577796944954127,4.9892791612057685,87.02633027522936,70.37614678899081,6.595543905635648,26.580602883355173,5.288315135182226,0.7839557011795542,413,12,85,1,7,134,63,109,0.046,0.83,0.124,0.8316,0,0,4,0,0,0,9,0,0,1,0,4,7,0,2,5,1,10,8,1,0,0,13,16,9,0,3,5,0,0,1,2,1,0,2,0,1,9,6,7,0,1,8,0,3,1,2,0,0,5,3,14,5,15,9,0,11,0,0,0,1,11,2,1,4,7,63,23,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11941526064595072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29884843378069353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15126542085939285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6880917332397689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.271339064253554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17387341192157904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0857901802693729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13355309860012546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33407509038922834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14114209289550078,0.0,0.16167056490683118,0.0,0.0,0.0,0.0,0.0,0.0,0.2047896691948475,0.0,0.16644999473367528,0.16779506623202847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1247424961311991,0.0,0.0,0.0 fitness,Badietheking,2018/03/06,Trainer at gym just told me something weird about fat loss He said that carbs matter more than calories when. Losing fat and that you can lose weight but not be losing fat and you can lose fat with out losing weight by just watching your carb intake and he wants to start training me what should I do ,7.642485875706214,6.712454491525422,5.880000000000003,87.93435028248587,63.40677966101695,7.866666666666667,28.141242937853107,3.1291,0.7966564971751411,241,5,49,0,3,69,44,59,0.153,0.748,0.099,-0.3814,0,0,1,0,0,0,1,0,3,0,6,4,7,0,0,0,0,5,6,4,0,0,12,9,5,0,2,4,0,2,0,0,1,4,1,0,0,3,5,6,0,0,1,0,0,1,7,0,0,2,4,6,0,7,5,1,4,0,6,1,0,7,2,0,0,2,30,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8791786757876516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14950696381883574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1209990078897208,0.0,0.0,0.11124744804398064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1501849830641543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09270436568462707,0.0,0.0,0.3827873308357794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Ravingsmads,2018/03/06,"In desperate need of help (Posture problems). Hello. (22/M/61KG/182CM) I've been going to the gym for 6 months so far with good results. My posture improved a lot and I put some weight since I was massively underweight (still underweight, but getting there). But yet my posture isn't perfect and I have no idea how to fix it further at this point or if it's even fixable. I used to have a hunchback and a forward head. I trained upper and lower back a lot and it improved my posture noticeably. But it's still not as I want it to be. If I try to stand up straight my rib cage sticks out, if I try to align my rib cage with my chest and stomach my head goes forward with no way to force it back no matter how much I push. I might be able to momentary have perfect posture but it involved massive flexing of neck muscles and I can't do it day to day. Is it too late for me to fix it further at this age and should I just live with it. Or am I doing something wrong? I read about chin tucks with weights to fix the neck but when people saw me doing it in the gym (including trainers) they rushed to me and stopped me as if I was trying to lift 900lbs with my dick or something even though I was only using 2KG (~4lbs). The trainer didn't tell me I was doing it wrong or anything but just told me not to attempt it again because it's an accident waiting to happen. When I asked her for an alternative she told me to just stand up straight and it will fix itself (I've been doing that for 5 months and all it did was develop my opening scissor syndrome more). I feel I'm not addressing the problem and I'm afraid I might fuck up my posture more. Help!",2.4563109243697525,4.002268194117652,3.5139495798319333,91.49705882352943,75.88235294117648,6.151260504201679,27.731092436974787,6.7097532225279775,1.1294033613445378,1286,53,278,11,28,414,166,340,0.133,0.802,0.065,-0.979,1,0,2,0,0,0,35,0,0,1,3,21,9,1,1,11,0,27,12,9,5,3,63,43,34,0,9,20,0,3,0,0,4,0,0,1,0,21,20,2,2,2,3,0,6,9,6,0,0,12,4,40,3,39,25,7,40,0,0,1,2,11,18,2,13,17,196,61,1,0.11810691655874672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09719192896636944,0.0,0.11041402372063948,0.0,0.0,0.18163385705759535,0.0,0.07199688010544572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15233838087793555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15601700898838658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05971840572787941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10918794120906274,0.06170598921873208,0.0,0.06712288245529592,0.09906247806477472,0.0,0.0,0.0,0.0,0.10444155625881786,0.0,0.0,0.0,0.2424235404710525,0.0,0.0,0.0,0.15832915316475168,0.0,0.0,0.0,0.0,0.0,0.0,0.13332833277153205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13322974625344874,0.0,0.0,0.0,0.0,0.0,0.0,0.10429057114039253,0.0,0.0,0.0,0.0,0.2008205538298838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2505855483751441,0.0,0.0,0.18854362798296195,0.0,0.08682217322667071,0.08757478210100494,0.0,0.0,0.0,0.0,0.0,0.0,0.13446550730950532,0.0,0.0,0.0,0.08982563214441748,0.0,0.0,0.0,0.0,0.0,0.08188046489417923,0.0,0.0,0.0,0.11164921167714832,0.0,0.0,0.0,0.0,0.22602473691845956,0.0,0.11873007249078485,0.0,0.0,0.11813887796771284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09769926186059476,0.0,0.0,0.0,0.0,0.18184894909759555,0.0,0.0,0.0,0.0,0.1886406722574776,0.09874267072075624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10323065084541604,0.0,0.0,0.0,0.0,0.0,0.11603944585739975,0.0,0.0,0.0,0.0,0.2257124402651965,0.0,0.24056053080531797,0.0,0.0,0.0,0.0,0.20401290993423696,0.0,0.0,0.06966251943104068,0.09374777293987904,0.0,0.28764481235996003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2582627450452274,0.0,0.0 fitness,TheRabidDeer,2018/03/06,"Tend to sweat after a workout instead of during? Like the title says, for some reason I get incredibly hot during the cooldown when I do exercises that get my heartrate up. I feel absolutely fine while working out, but then when I slow down and eventually stop it feels like my abs are pulsing, I get very hot and start to sweat profusely, but during the workout I don't sweat very much. I am a 6' tall male ~160lbs just trying to get in shape.",6.218275862068964,6.153350597701152,6.522436781609198,79.29124137931036,66.01149425287356,9.258850574712644,32.342528735632186,8.841846274778883,2.4533604597701157,350,13,70,5,5,113,60,87,0.034,0.8859999999999999,0.079,0.4111,0,0,0,0,0,0,9,0,0,0,1,4,3,0,0,5,0,4,4,3,1,0,11,12,8,0,0,3,0,4,2,0,0,1,1,0,1,2,3,0,1,3,3,0,0,1,0,0,0,0,5,9,3,10,12,2,14,0,0,0,0,2,6,0,1,10,42,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2702785641162131,0.19093709075702892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5585482720153541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2611483534404911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19647353296806572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27479713734423405,0.0,0.0,0.0,0.0,0.0,0.21254310716060326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18917443699159867,0.0,0.0,0.22344892612351494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18145816759120686,0.0,0.0,0.0,0.0,0.0,0.0,0.4410499786152696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19457508012731425,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Woode217,2018/03/06,"Taking fat loss support while trying to put muscle on? I’m trying to put muscle mass on while also becoming more shredded and lowering my bf %. Would taking a fat loss support help me? Something like this: https://www.bodybuilding.com/store/evlution-nutrition/lean-mode.html?skuId=EVL2790032 I don’t want to take it if it means I can’t put muscle on, any ideas? ",8.109473684210528,12.03132968421053,6.1255263157894735,68.06618421052629,67.94736842105263,5.905263157894738,21.780701754385966,7.1686216300943375,0.9151543859649128,300,7,42,3,6,87,39,57,0.108,0.69,0.202,0.7181,1,0,1,0,0,0,20,0,0,0,2,1,5,0,0,1,0,3,2,2,0,0,6,11,5,0,3,1,0,0,1,1,1,2,0,0,0,3,1,2,0,2,0,0,3,2,2,0,0,0,0,4,3,6,10,1,9,0,2,0,0,2,4,0,1,3,23,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15087694881884756,0.0,0.0,0.0,0.12830004419329227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20836790227812846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1264595274881289,0.0,0.0,0.0,0.0,0.0,0.0,0.2129821024877632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09217317669761574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20551369589466173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5689873999461996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1452450904803701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4281942000701388,0.0,0.0,0.4255623604888005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25618504615111365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11128069739266727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13402363885354154,0.0,0.0,0.0 fitness,jabajabajew,2018/03/06,Caloric surplus during a bulk Doing my first bulk and most info I read said to have a surplus of 500 calories. My question is whether the amount in surplus matters. Obviously the greater the surplus the more fat you'll gain but is there a difference in strength? I'm thinking the number exists as a margin of safety to ensure you're always in a surplus. If I can track my calories in/out more accurately and have a surplus of say 250 will I still have the same strength/muscle growth but half the fat growth?,6.2309090909090905,6.638140727272727,6.101565656565657,80.70568181818183,65.96969696969697,7.8121212121212125,35.69191919191919,7.1686216300943375,2.4820828282828287,408,19,75,3,6,128,60,99,0.0,0.7509999999999999,0.249,0.9724,0,0,0,0,0,0,7,0,1,0,3,2,1,0,0,13,0,9,2,2,0,1,13,12,7,0,1,4,0,0,0,0,2,2,2,0,0,0,2,2,0,3,1,0,2,0,0,0,2,1,2,7,1,9,9,6,7,0,0,0,0,4,3,0,3,2,52,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3069488739643785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3854151052822776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3137805516265517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41324505170567294,0.0,0.3689932442986073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3509021148349277,0.2933588510992548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2945987589368355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23637200603059666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,FilthCrafter,2018/03/06,"Abs everyday Right now I’m currently running Metallica’s ppl, and I don’t think that my abs are getting as much work as I would like. What are your thoughts on doing abs for about 20 mins at the end of every work out? Is six times a week too much for abs? 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I’ve dabbled around a bit even though I was on each program for awhile but now I need to push myself and be done with fuckarounditis. There were also quite a few missed gym sessions so gains were left on the table. I’m getting roasted for my muscle loss over in r/leangains which is fair. *Lifts* Didn’t test PR’s when I started so that all started with the barbell.~~ I didn’t realize I made the 1,000 club until I wrote this down and added it up lol. ~~ Squat | 45 -> 310 Deadlift | 45 -> 355 OHP | 45 -> 135 Bench Press | 45 -> 200 *Diet* Cutting from 193 to 148 I was on a 1200 calorie diet doing leangains style intermittent fasting. This probably fucked me considering my muscle loss. Diet was pretty plain, chicken, greek yoghurt, tofu, vegetables, eggs, protein shakes with almond milk. *Questions* What is a good fat to muscle loss ratio? I hit ~2 to 1 which seems decent, but I’m getting roasted over in leangains and wondering if last year was all for naught. *Future Goals* I’m done with fuckarounditis which has definitely slowed my gains. I want to get jacked and tan. My goal is to lean bulk (I was previously in a hurry if you can’t tell) to somewhere between 200-220. From there (if I’m lean enough) looking to cut to 180 which is my ideal weight. BF i would ultimately like to be ~13 as well. 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I can bicep curl about 20 lbs per arm, but I can only do a tricep extension of about 10 lbs per arm/ 20lbs double-handed. I've been reading that triceps are usually stronger than biceps. Are my triceps freakishly weak? Should I focus on them more? 25F weighing 120 lbs, if that makes a different.",3.706666666666667,6.20739736507937,4.800238095238097,79.3489285714286,75.34920634920636,7.374603174603175,26.37301587301588,8.344100000000001,2.191234920634921,266,10,44,5,6,87,47,63,0.105,0.841,0.054000000000000006,-0.4922,1,0,0,0,0,0,10,0,0,1,0,2,1,0,0,2,0,7,12,9,1,0,5,8,2,0,2,3,0,1,0,0,1,1,0,0,0,2,0,2,0,0,1,0,0,0,1,0,0,1,1,5,0,5,6,1,2,0,0,0,0,1,1,0,1,1,24,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4333770706809896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27688180975773424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31547362307134186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4149116345559029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4568429190071934,0.0,0.0,0.0,0.0,0.5051139020484618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,xX_G0D_Xx,2018/03/06,"I have very little time, how can I make the most out the time I have? So I am a student and have just started working. It seems like my days will involve leaving for school and 7 and getting off work about 10:30. I still want some gains though, I have time to do some very quick weight training in between school and work 3 times a week, and the other days I imagine I can do some quick weight training. I only have time for cardio once a week if I have one complete test day. Can I get any good results with such quick workouts?",5.581388888888887,5.040443990740742,5.087407407407408,90.64833333333333,67.42592592592592,7.2,30.037037037037038,3.1291,0.9405259259259252,413,13,91,0,6,125,67,108,0.0,0.903,0.097,0.8156,0,0,0,0,0,0,10,0,0,0,4,10,2,0,0,6,0,13,3,0,3,0,19,19,9,0,2,2,0,2,1,0,1,1,0,0,0,2,7,2,0,2,1,0,0,0,0,0,1,0,2,12,2,9,18,4,19,0,0,0,0,1,4,0,6,16,62,14,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10256732806180303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15813892534250912,0.0,0.0,0.0,0.0,0.0,0.2918122317378687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1576014512056483,0.0,0.0,0.12650628002813666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15970369763419828,0.0,0.0,0.0,0.07368630706471073,0.15116797698678888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10067799343251058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1606255130394335,0.10220407533957636,0.11471050185455413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3052893452881978,0.0,0.13730696301711515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10675591455439276,0.0,0.1204503974436018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14818646695217208,0.0,0.43974130840471215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24889564668486114,0.08896149543973939,0.0,0.2419681620129635,0.36733257527896745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3294109017923205,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ShnobII,2018/03/06,"Beginner routine question. Will the phraks variant routine mon-wed-fri and the couch to 5k routine sun-tue-thurs be to intense for a beginner, and leave me without enough rest for my muscles? And will I be needing to throw core workouts somewhere in there? Thank you!",4.040204081632652,6.859435061224495,3.644244897959183,86.39004081632655,75.93877551020408,5.5526530612244915,36.330612244897964,6.742157984588678,2.5919273469387747,214,13,36,2,5,64,38,49,0.026,0.8759999999999999,0.098,0.5027,0,0,0,0,0,0,9,0,1,0,0,1,1,0,0,3,0,4,0,0,0,0,6,6,3,0,1,1,0,0,0,0,2,0,0,1,0,0,3,0,0,1,1,0,1,1,0,0,0,0,0,4,1,7,2,2,4,0,0,0,0,2,1,0,1,2,24,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43014045672591134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4407926476203311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.308674912262505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4663418129493945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3832653321191333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4012902023746661,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,joeyy17,2018/03/06,"Is it better to eat 1000 calories above maintenance then lose 500 calories to gain weight? As the title says, is this beneficial? Would it be good for a male wanting to gain weight but still have good cardiovascular health? Thankyou",5.292073170731708,8.273900097560977,4.524573170731706,80.8800304878049,72.41463414634147,7.0268292682926825,27.32317073170732,8.07648339933343,1.9168487804878047,188,7,32,3,4,56,33,41,0.037000000000000005,0.664,0.299,0.9007,0,0,0,0,0,0,4,0,0,0,4,1,4,0,0,2,0,5,4,0,0,0,3,6,3,0,2,1,0,2,0,0,1,1,1,0,1,3,0,3,0,0,0,0,0,0,1,0,0,0,3,0,3,5,4,0,2,0,1,0,0,2,0,0,0,2,18,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22775785386226244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2635099584186297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4319955563476306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2737345313950585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2881019701835802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2047923450486706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2056579185016307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15189352934676395,0.0,0.0,0.6271864139351486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18293669970028364,0.0,0.0,0.0 fitness,2LitreBugattiBieber,2018/03/06,"Feel weak when tired? Hi guys, I'm 6""4 114kgs I want to train for a specific thing. I do weight training at least 3-4 times per week focusing on compound lifts supplemented with bodybuilding type exercises for additional strength/aesthetics but I noticed growing up playing rugby and even to this day playing pickup basketball at the beginning of a game I would be at 100% strength and be able to throw around most people and in basketball be able to out-muscle and overwhelm most other players I'd also be at 100% co-ordination and agility, but as the game goes on and I get tired I'm completely weak I feel like i'm struggling just to keep up with everyone else and I can't even outmuscle/outstrength the smallest players anymore cause I just have no energy. My question is this, does this mean I lack muscular endurance or just cardiovascular endurance or even lack recovery? What will I need to do to fix this issue? I would assume it's an endurance thing but I could probably run like 7km at a jogging pace. Do I need to start running longer and faster distances? Do I need to do more explosive training, cause I know my explosiveness is an issue that I haven't ever worked on but I want to so I can start dunking. I'm confused as hell. tl;dr am I unfit or just lack recovery? 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I also cycled off of creatine while I wasn't going to the gym and started taking it again when I started to go again. I noticed at least 6 lbs increase in weight in the course of two weeks and hadn't really changed my eating patterns. Was wondering if I should be concerned with my diet and any tips on how to lose some of this weight? 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I feel up to it, any tips? New muscle groups or focus on ones from earlier? Should I drop weight down and do high reps? Go til failure?",0.8204761904761888,3.255689040816325,2.0439795918367345,94.95399659863949,87.16326530612245,4.899319727891157,22.452380952380953,6.42735559955562,0.4637319727891152,189,7,40,2,6,60,43,49,0.129,0.871,0.0,-0.7476,0,0,0,0,0,0,6,0,0,0,2,1,0,0,0,1,0,4,1,0,0,0,7,6,4,0,1,1,0,2,0,1,1,0,0,0,0,3,4,1,0,1,0,0,1,0,0,0,1,0,2,5,0,10,5,1,10,0,0,0,0,2,6,0,1,2,29,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3718660337709925,0.0,0.0,0.0,0.0,0.22915809371721366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22257224607534334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1703873158583903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19151361518843804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35603808617416394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3254575801037993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22834650680219826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4103511044981165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4906512026838985,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PS2DREW,2018/03/06,"I'm going to do 500 push-ups a day challenge for 30 days, has anyone ever done a challenge like this before? If so what happened? I would love to hear from anyone who has done anything like this before and share any experience/advice! Basically, I'm in a situation where I'll be in my house a lot for the next month or so as I near the end of my university semester, so thought I would embark on a huge physical challenge to do 500 push ups EVERY SINGLE day. My plan is for 6 consecutive days do 500 push-ups, then on every 7th day record my 'maximum' (the first set of the day, then the rest of the day do the remaining X amount of push-ups up to 500). And hopefully, I'll see my max rapidly increase by the end of the month. My max at the moment in one set is 35, which I did tonight. So going into the challenge, I can already do 35 in one go. My aim is to double that and get it up to 70 or so by the end. At first, I will do 20 sets of 25 push-ups throughout the day, which roughly equates to a set every half hour or so. Then hopefully as my max increases I can lower the number of sets + increase the number of reps (so 16/17 sets of 30, then 12/13 sets of 40 and so on). I'm gonna document the number of push-ups I do on each day into a spreadsheet, as well as recording my max each time I measure it. I'll also weigh myself at certain points throughout the month, and I've also already taken a 'before' photo of my upper body, which I'll post at the end and put it next to an 'after' photo. Wish me luck! EDIT - Okay, judging by the advice given and after some googling, I didn't realise the importance of rest + variety, so what I think I will do is have rest days every 2 days, so I'll do 2 days on, 1 day off and so on. I'm also going to do a handful of different exercises on the day off, such as a light jog/some bicep curls etc. I'll show my findings at end of the month. Thank you for your replies. 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Just wondering if anyone has any solid percentages on the calorie burn error margin for the Fitbit Blaze 2. I’m working on cutting from 180 to 155 and I thought a 1950 daily calorie goal would be good but based on my daily burn rate from the Fitbit and my own “I’m sooo hungryyyyy” meter, I’m averaging a deficit of almost 600 calories a day. Too much for healthy weight loss I believe. My stats: S: male Age: 28 Ht: 70 inches Wt: 176 Cardio 3x a week 2-3 mile run/sprints Lifting 4x a week, 45-60 minutes If anyone could give me some guidance I’d be grateful. First time actually trying to cut and eat healthy and measure my food instead of just lifting and estimate eating. ",2.5793313069908805,4.947660170212767,3.987502532928065,84.41250000000002,78.50354609929076,5.730699088145897,29.22036474164134,6.868970318607317,1.7272407294832832,568,27,103,6,14,187,100,141,0.109,0.7929999999999999,0.098,-0.1654,0,0,0,0,0,0,16,0,0,0,4,6,4,2,0,9,0,6,5,0,1,0,17,12,9,0,4,5,0,1,0,0,1,1,0,0,1,0,5,4,0,2,0,0,0,0,3,0,1,1,1,7,1,11,7,3,12,0,1,0,0,2,6,0,5,6,51,7,2,0.0,0.0,0.20377999249666112,0.0,0.0,0.0,0.0,0.0,0.20910490806567567,0.0,0.0,0.0,0.0,0.0,0.0,0.14200601170582536,0.0,0.0,0.0,0.0,0.2920261711379181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23527070401770725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.166727246899781,0.0,0.0,0.13467281111551507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42735374859562025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17762375005183012,0.25250819728930435,0.0,0.0,0.0,0.0,0.2003209365567721,0.0,0.17514985153665308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1535080794243559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16578121498367265,0.12176569394734955,0.0,0.0,0.0,0.0,0.141776321634714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33500856750938657,0.2542887436512161,0.0,0.0,0.0,0.0,0.0,0.0,0.2264583772579741,0.1520247862547418,0.0,0.0,0.14834104343113208,0.0,0.0,0.0 fitness,nitro91,2018/03/07,"Doing PHUL at the moment, should I switch to SS first then go back to phul? I'm a 26yo male and weigh about 78kg. I've been lifting on and off not too seriously since high school but started a bulk end of last year. I started on a beginner full body program then went to PHUL 4x a week at the start of the year but I feel my lifts are a bit low and I should do a strength program first maybe? My lifts are: squat 65kg 3x5 Deadlift 105kg 3x5 Bench 65kg 4x5 Ohp 37.5kf 3x5 I have progressed since end of last year I was only benching 55kg and squatting 50kg, but I feel maybe I should do a strength program for a month or 2 first ?",1.6007707509881437,2.761129050724641,2.6418577075098817,98.466581027668,77.33333333333333,5.597891963109355,22.69038208168643,5.565023196281405,-0.09573333333333343,491,14,123,2,11,156,79,138,0.022,0.893,0.085,0.8294,0,0,0,0,0,0,9,0,0,0,6,3,4,0,0,11,0,11,2,1,0,0,14,19,10,0,3,5,0,2,0,0,3,0,0,0,1,0,4,1,0,2,0,0,2,1,2,0,3,3,2,10,2,13,13,2,30,0,1,0,0,1,8,0,1,20,62,10,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1271985276465493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18059687339391176,0.1837454243017588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29302778864652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1672836420486699,0.0,0.0,0.0,0.0,0.4221210193573366,0.0,0.0,0.0,0.0,0.0,0.0,0.09401255864977523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1747763542820065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26968036457997785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3323752296862365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1320374530667305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12581011424612767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16741486955367565,0.0,0.0,0.0,0.0,0.0,0.27367589858275604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35125747658835066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13269073718017166,0.0,0.0,0.15334691159404895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3195770749363898 fitness,Salmonzz,2018/03/07,"Squats with Bands I’ve read that squats with bands around the knee’s help strengthen the gluteus medius and keep the knee in a good position and prevent ACL issues. Do you do these and have they helped? Should these be done on all sets or just lower weight sets? I do 5/3/1 BBB and don’t know whether to add bands for the 531 sets or the BBB sets.",2.7959624413145576,4.555748056338032,1.9883802816901444,101.88332159624416,75.47887323943662,5.2967136150234735,18.875586854460085,5.46131890053228,-0.7042131455399061,276,5,65,1,6,78,49,71,0.03,0.841,0.129,0.7319,1,0,0,0,0,0,6,0,1,1,0,2,1,0,0,6,0,8,3,2,0,1,17,10,7,0,1,4,0,1,0,0,1,0,0,0,0,3,8,1,2,1,4,0,0,1,0,0,0,1,1,3,1,7,7,1,7,0,0,0,0,7,3,0,2,0,36,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29665166178207003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3410172420295705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.279503462005531,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4467235961633796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34781294578924804,0.0,0.2961964382256533,0.0,0.0,0.1831383905738088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3333272701681611,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40579300282580216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AYearOfRecovery,2018/03/07,"Hit 1000lbs club today with unusual lift distribution Weight: 230->195->210lbs Height: 5'11 Total Time: 10 months Programs: 5x5 -> Fuckaround -> nSuns 5 day Bench: 165->270lbs Squat: 230->345lbs Deadlift: 250->385lbs (OHP: 100->165lbs) I've been going to the gym consistently for about 10 months now, before that I had gone to the gym a lot but never with any plan in mind, and just did random machine work. I started with starting strength 5x5 for 4 months, then I fucked around for 3 months, then finally started nSuns 5 day. When I first started 5x5 my bench was 165 and my squat was 230. I was pretty scared to bench heavy, so even though I kept on 5x5 for a long time, I never upped the weight too much and deloaded whenever I got too scared of it. I got up to 185 by last November and stopped. My grip was really weak so my deadlift had trouble increasing as well, and 5x5 has just a single set of 1x5 for deadlift - definitely not enough volume for a beginner learning how to do it properly, or for building up my grip, so it didn't progress much. I had never done barbell work before. I was going off of youtube videos. After a few months I got a personal trainer who showed me the error of my squatting ways, so I reset my squat down to 200 in order to get depth + keep my core strong and back straight. My core was very weak, but I think my legs were strong comparatively. I've played soccer for most of my life and bike a lot, also always liked to do leg presses at the gym. I decided to get serious about my bench and finally got over my fear of getting decapitated by a heavy barbell. I found nSuns and decided to start going 5 days a week. I think I set my initial squat and deadlift too low on nSuns, and set my bench reasonable. as right now I'm still hitting 5-7 on my heavy sets for squat and deadlift, but down to just squeezing out 3 on the bench. Progress is still good, although Tuesdays are starting to get very tiring (slept 11 hours last night...). I think my keys to success in the past few months has been the following: - Get enough sleep - Eat enough protein / calories - Eat my biggest meal 2 hours before going to the gym - Work hard at the gym. I'm very focused, and get pumped up before every set. I'm in the moment and push hard - Don't skip the gym unless sick. I've had to go at midnight before. - Ofc be on an awesome system like nSuns. Track everything. - Learning that it's ok to make mistakes and do things the wrong way, as long as I'm trying to learn, improve, and actually going to the gym - Genetics I started fat at 230lbs. I cut down to 195 in 5 months. Since then I've allowed myself to grow again to 210. I look a lot better this time at 210 than I did during my fat loss when I hit 210. I plan on cutting again back down to 195 in the coming months. Anyway, just thought I'd share.",4.198959027899633,5.5473794442446085,4.300219336725744,88.38571766976665,71.10431654676259,7.1510089489384105,27.23004035795753,7.499876790926021,1.318654114756975,2225,76,456,24,41,688,260,556,0.11,0.77,0.12,0.8579,2,0,0,0,0,0,100,0,0,0,14,31,26,3,3,26,1,26,17,6,4,4,60,70,38,0,1,10,0,8,2,0,0,7,0,0,1,9,22,7,3,11,13,0,12,6,14,1,1,26,9,46,12,80,40,14,111,0,2,1,1,3,35,1,6,57,256,55,8,0.0,0.0,0.0640476493637194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05248612015393723,0.05461132458925275,0.0,0.0,0.04463220914793173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05842665468255635,0.0,0.0,0.0,0.10093436252799466,0.0,0.0,0.0,0.2792412319807642,0.0,0.0,0.058046428671303885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.056536408027974,0.0,0.0,0.0,0.0,0.0,0.0,0.12698219603616262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06716462170199014,0.0,0.0,0.0,0.1343164395531708,0.0,0.0,0.0,0.20344710658166829,0.0,0.043349509834980135,0.0,0.055298036658900464,0.0,0.058986072003095184,0.0,0.0,0.07385457529835669,0.0,0.0,0.0,0.14379393548333674,0.0,0.05582679399782072,0.0,0.07196242048470135,0.0,0.060675996315963536,0.20574098200129326,0.0,0.22380206404531128,0.055049252578173835,0.20996855796081296,0.0,0.0,0.0,0.0,0.0,0.11758728416868278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12926917388939907,0.0,0.0,0.0,0.0,0.0,0.0,0.058336996699943536,0.0,0.0,0.0,0.10699815551652612,0.0,0.0,0.0,0.0,0.04635802877629113,0.06412924525574455,0.0,0.0,0.1161650260822503,0.055114595316389334,0.0,0.0,0.1673946827290359,0.0,0.0,0.043810064514562715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06626990519839618,0.0,0.4190965540778255,0.0,0.09649457265173103,0.0,0.15185900894499552,0.0,0.0,0.06159145993442997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06265344910752449,0.0,0.057307585768474126,0.0,0.0,0.0,0.0,0.0,0.06677163614015716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04204572682910069,0.06748092715943782,0.0,0.0,0.0,0.0560496187099457,0.0,0.0,0.13141874776022416,0.0,0.0,0.0,0.0,0.0,0.0,0.05429171012003451,0.0,0.06567969079858381,0.0,0.0,0.0,0.0,0.0,0.3251841183100269,0.0,0.10482806625156484,0.05487153488322867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04360317842683045,0.1261635676824255,0.06448339359993026,0.05210470860400892,0.11481215169733992,0.07543466468745992,0.062211738578803175,0.0,0.0,0.04456001801200797,0.0,0.0,0.0,0.0,0.0,0.0,0.16246054326609846,0.0,0.10419171682408744,0.05264626571726533,0.1598449002865742,0.05901131257749063,0.0,0.0,0.0,0.0,0.0,0.0,0.14334327063238503,0.0,0.0,0.0,0.07175860810907107,0.0,0.0 fitness,doyouwantablow-job,2018/03/07,"Leg extension machine for hip thrusts The other day I was at the gym and saw a girl sort of crouch on the ground under the leg extension machine, prop her elbows on the seat, put her hips under the bar, and just started thrusting. She was basically using the machine for weighted hip thrusts. I don't really normally use that machine. After she left I tried a set of what she was doing and I definitely felt it and thought it was kind of genius (I just felt stupid and uncoordinated at first). Has anyone ever tried this? Is this a good idea or just a pointless exercise?",4.034929292929295,5.939260836363638,5.16030303030303,79.83489898989899,72.45454545454545,7.7979797979797985,28.58585858585859,8.515128840125781,2.20110101010101,452,18,84,8,9,149,68,110,0.032,0.909,0.06,0.4651,0,0,0,0,0,0,11,0,0,0,1,4,3,1,0,11,0,8,9,6,2,1,18,15,6,0,1,4,0,3,0,0,0,1,0,0,1,7,5,2,0,4,3,0,1,1,1,0,1,8,4,10,2,12,7,0,15,0,0,1,0,6,8,0,2,5,59,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1555766946412982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1434936514748778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20126336903675487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42726847052621,0.0,0.0,0.18925780395076175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18662186928525198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25117464429104697,0.0,0.0,0.0,0.0,0.0,0.2316987977928196,0.0,0.0,0.0,0.0,0.2417461571237303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21800208793978995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2236732666238712,0.0,0.0,0.0,0.0,0.14253875881713454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1574861605840144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17663960295255424,0.0,0.0,0.0,0.0,0.0,0.30212485973270203,0.0,0.0,0.0,0.0,0.3843359398434977,0.0,0.0,0.0,0.0,0.0,0.2709442244000833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SailorVeganx,2018/03/07,"Would push up planks help me to achieve a push up? Hey, I'm a 20 year old female. I literally can not do a fucking push up. I can do kneeling push ups but over the weeks it's done nothing to help towards doing an actual push up. I've tried elevation but that doesn't work either. My main issue is just pushing myself off the ground. I'm wondering of it's my boobs that are partly weighing me down? my spongebob arms are no help either. ANYWAY TO THE POINT: my brother let me try his push up grips. I was able to push myself up off the ground to a plank position. If I were to do this daily would I slowly work my way to doing a god forsaken push up? Or are plank push ups pointless? My arms feel like lead especially my shoulders. Is this progress or what? Much obliged. TL:DR I'm spongebob with big boobs, would plank push ups help with push ups on the future? ",0.5896682718031023,2.9066510112359545,2.2336918138041746,94.14514981273413,86.64044943820221,4.96350989834136,19.71214553237025,6.42735559955562,0.059971856607812235,672,20,147,7,21,219,98,178,0.016,0.851,0.133,0.968,0,0,0,0,0,0,20,0,0,0,5,14,2,1,0,11,0,20,7,5,1,0,17,26,5,0,4,9,1,2,1,0,3,0,0,0,0,7,2,1,0,2,0,0,13,3,1,0,0,3,2,18,1,27,19,5,39,0,0,0,3,7,21,3,4,5,97,25,4,0.18202739329054934,0.0,0.17763247808441845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1862772218973155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09203851935890936,0.1300404061375614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16828139194677452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.488036498999525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1899893063938528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1861353423728009,0.0,0.08892938980297818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13381107840886214,0.0,0.0,0.0,0.0,0.0,0.0,0.17466019316822734,0.0,0.19100712895505148,0.0,0.0,0.0,0.0,0.0,0.0,0.19711792849368145,0.0,0.0,0.0,0.0,0.0,0.17207472311265745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2471693029047533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14448487211629532,0.14601139517457426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19740094325486415,0.26503622050262154,0.0,0.0,0.3879211127176591,0.0,0.0,0.1172196732765974 fitness,pixelcheese,2018/03/07,"Carb refeeds when body has little glycogen I'm having trouble understanding refeeds. I am currently on a diet with 50g carbs a day. Let's say the body has little glycogen stored in the liver and muscles. If you eat 1500/kcal over maintenance and enough carbohydrates to fill glycogen storage, will the number of carbs that it takes to fill the storages be removed from the calorie equation? ",6.765492957746482,8.45069202816902,6.069126760563383,76.84171830985915,65.33802816901408,7.933521126760564,36.735211267605635,8.238735603445708,3.163324507042253,318,16,51,4,5,97,55,71,0.041,0.939,0.02,-0.34,1,0,0,0,0,0,6,0,1,0,0,1,1,0,0,7,0,7,5,3,0,0,5,10,4,0,1,1,0,0,0,0,1,0,1,0,0,2,3,2,0,1,0,1,3,0,1,0,0,0,1,2,0,8,7,1,11,0,0,0,0,2,5,0,1,3,31,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5772472824619967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1675752911801047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2658811688292218,0.0,0.0,0.0,0.2684841591136428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2657039844142483,0.0,0.0,0.520855845071442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20663518143900364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19536732759827968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2705025830990773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Negative_gravity,2018/03/07,"Michael Matthews PPL Does anyone else follow the routine for Michael Matthews PPL https://www.muscleforlife.com/push-pull-legs/ What were your results like? I’m following this routine as it lends well to my bench/squat rack at home in my garage gym. Any pointers or suggestions greatly appreciated",8.696000000000002,13.181390933333335,5.166111111111113,71.38250000000002,73.0,6.555555555555558,36.388888888888886,7.793537801064563,3.3752222222222237,252,13,34,4,6,68,40,45,0.0,0.83,0.17,0.8016,0,0,0,0,0,0,12,0,1,0,0,1,3,0,0,1,0,1,0,0,1,0,2,4,2,0,0,1,0,0,1,0,0,0,0,1,0,3,0,0,0,0,1,0,2,0,0,1,0,1,0,3,3,5,3,0,4,0,0,0,0,2,2,0,1,1,15,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26206301735484866,0.0,0.0,0.0,0.0,0.26945781603078023,0.3948543975300147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3372375707789382,0.0,0.0,0.0,0.0,0.0,0.3219249772503076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4248688712103664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3865548796877119,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1882710248187247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3464915344178961,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,pellerito23,2018/03/07,"Cardio in between Lifting sets, Good or Bad? Everywhere I look, the discussion is whether to do cardio before or after lifting, I know that cardio after lifting is recommended the most because you burn off your sucrose during lifting and can burn more fat during the cardio. I've put on muscle mass, but I don't feel the need to add more mass and now I want to maintain and tone. So I came up with the idea to do 1-2 complementary muscle lift exercises (biceps & back; shoulders, triceps, & chest; etc.) and instead of a minute rest, I do 5 burpees with jumping, then do my next set. I try to do about 6-8 different exercises in pairs 4-5 times, so it ends up being 60-100 burpees in total. My thought is that it's a mix of a HIIT and lift, so it would be a great workout, but is it really?",8.061614906832299,5.3730929254658415,8.69801242236025,73.66763975155281,63.84472049689441,11.187577639751554,37.90683229813665,9.23628265651192,3.3266869565217387,615,24,125,8,7,209,100,161,0.015,0.913,0.07200000000000001,0.8205,1,0,0,0,0,0,30,0,2,0,0,7,3,0,0,9,0,14,11,5,0,1,23,21,14,0,3,5,0,1,0,0,1,7,0,0,0,6,9,1,0,4,3,0,3,1,1,0,0,2,2,11,2,20,16,6,22,0,0,1,0,3,9,0,3,8,83,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4689879022482348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16641573003638818,0.1807039500388269,0.13192929509051615,0.0,0.18415981361531092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24752996179192094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22611570272404266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19168631221920435,0.0,0.24136856670299986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1094298414052062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1815251283370112,0.0,0.23860683769228705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2443149332634972,0.0,0.0,0.0,0.0,0.0,0.0,0.11894027935756467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18174059627499306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1604747213125035,0.0,0.0,0.2301680419562208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21756463261760606,0.0,0.0,0.0,0.0,0.13864595069364352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1718154829236567,0.12619784160200853,0.0,0.0,0.0,0.0,0.14693683582429504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12765174087135786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1537405068302176,0.0,0.0,0.0 fitness,lscddit,2018/03/07,"Can anyone explain the results of a DEXA scan regarding muscle mass? A DEXA scan basically outputs three parameters: 1. fat, 2. bone mineral content, 3. lean mass. But obviously there are other things in the body like water, organs, blood, nutrients, etc. So I wonder: is the scan only good for knowing your fat and bone content or does it tell you anything about your actual muscle mass? Is it a tool that can be used to track hypertrophy?",3.881875000000001,6.597325437500004,5.272499999999997,75.0725,75.875,8.0,27.5,8.841846274778883,2.6718750000000004,345,14,57,8,8,115,63,80,0.0,0.926,0.07400000000000001,0.7131,0,0,0,0,0,0,16,0,3,0,0,3,2,0,0,6,0,6,7,6,2,1,9,10,4,0,0,2,0,0,1,0,0,2,0,0,0,5,1,3,0,3,0,0,0,0,0,0,1,0,3,4,2,5,9,1,4,0,0,3,0,5,4,0,2,1,33,9,0,0.0,0.0,0.30389138370882235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2177452166403072,0.0,0.2562640185424884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34590647284896897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27251711971169057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3473046333918341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2611960580023105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17114287366436906,0.0,0.0,0.0,0.0,0.0,0.0,0.15213926873645772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2368414507897343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2721861959500425,0.0,0.0,0.0,0.20688706545627206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2689583831203965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33771102243272405,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mean_mr_mustard75,2018/03/07,"myfitnesspal calorie count hey all, I just started the myfitnesspal app, and they don't give calorie burning credits for lifting. Any way I could ballpark submit calories expended by lifting? My routine is pretty simple: four exercises: machine OHP, machine bench, cable lat pulldowns and deadlifts. I do them all with a 1x10 warm up, then 1x8 to failure, then 2 x 3-5 to failure.",5.453781094527361,8.140556791044776,6.0247014925373135,71.7575497512438,70.6417910447761,6.854726368159205,41.01741293532338,7.793537801064563,3.920275621890549,303,20,43,4,6,98,55,67,0.097,0.792,0.111,0.0,0,0,0,0,0,0,13,0,0,2,0,1,2,0,0,2,0,4,1,0,0,2,7,6,4,0,1,1,0,1,0,0,0,1,0,0,0,0,3,0,0,0,1,1,0,1,0,0,1,0,1,6,2,6,5,2,5,0,0,0,0,4,1,0,0,3,26,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3323687877485641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3902294858581859,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4688563958965134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4972374924650279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34594187618939004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3879493674566229,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,iatfalcon,2018/03/07,"Could I get bigger or stronger without pushing higher weight for gains? I was wondering if I did more reps of a lower weight if I could still potentially gain weight and/or muscle mass with the right diet? The only reason why I'm asking is because I have sustained hernias and other shoulder related injuries in the past (shoulder injuries unrelated to weightlifting), so I'd like to keep the weight down to prevent over-straining. I am not trying to violate rule 5, but I was genuinely curious from your perspectives? Thanks for any advice!",9.537835051546393,9.224333505154641,8.763628865979381,66.78523711340208,59.30927835051546,11.058969072164947,41.049484536082474,10.355215969177356,4.547545979381443,438,21,66,8,5,138,74,97,0.018000000000000002,0.795,0.187,0.9239,1,0,0,0,0,0,11,0,1,0,2,3,3,1,0,5,0,8,7,2,1,0,14,14,6,0,4,6,0,5,1,0,0,0,0,0,0,1,2,5,2,2,1,0,1,2,1,0,0,3,5,8,2,12,9,1,8,0,0,0,0,2,5,0,4,3,43,9,0,0.0,0.0,0.0,0.0,0.0,0.15772931203496854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10976525923836096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1508978318528012,0.0,0.0,0.0,0.0,0.09839486635833034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25774767220368233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0843307731361886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14346983239689012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07885743686724309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1227606120912172,0.0,0.0,0.0,0.0,0.15408540636361426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1659577602074374,0.0,0.0,0.0,0.1378444187585901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1289033199031367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1486058931849958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10958771752799842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7862222037780909,0.0,0.0,0.14564864568209526,0.0,0.0,0.155594790221565,0.1750437336266686,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Arclite83,2018/03/07,"Cutting, long cardio, preserving muscle I'll preface this with maybe I'm overthinking this. In a big guy in what I'll call an ""eternal cut"" at the moment. I'm down about 65 total now, but the last 4 months has held pretty steady mostly due to putting on muscle: I'm hitting the weights much more over the winter. Still cardio but it wasn't the goal. With spring my focus will be half marathon training, and while I'll still have 2-3 weight days in there (3 to start, 2 as I get over 6 or 7 miles probably) it's definitely going to be less. I'm still going to push the protein to try and keep the muscle I did gain, and I may experiment with the weights a bit just to try and vary it up while still being around the same (and I usually go to failure or close anyway). But I think even with all that I'm going to need to push the carb intake just to maintain. This was my biggest issue last year, I don't know how to account diet wise for days with long runs. Carbs upfront and some during help, Cheerios work well for me and don't upset my stomach. I feel the protein powder even hours after in various ways, so it's gotta come after a run. So do I just carb load upfront? Should I back off my cut and eat more to preserve muscle? I usually account for half of what runkeeper says as the actual calories burned, maybe go higher? As that number grows above 500 or 600 cals it's hard for me to mentally justify. This wasn't an issue last year as much, but now that I can actually see the muscle in the mirror I want to keep it if I can lol",3.866266369047622,4.325346534375001,5.029107142857146,86.14708333333336,71.15625,7.720238095238094,25.86309523809524,7.62386473244151,1.1903095238095234,1201,34,259,13,21,398,172,320,0.037000000000000005,0.858,0.105,0.9726,0,0,0,0,0,0,33,0,0,0,3,22,6,3,1,19,1,17,8,1,1,2,43,41,25,0,4,11,0,5,0,0,4,2,1,0,1,15,16,5,3,3,1,2,12,4,4,1,2,5,7,19,2,44,28,12,60,0,0,1,0,4,17,0,7,30,163,34,2,0.0,0.0,0.2053533278927002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09366548262032737,0.0,0.0,0.0,0.08090541748903414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11486976861673648,0.0,0.0,0.0,0.10743837295090376,0.0,0.0,0.0,0.0,0.09063517280480107,0.0,0.0,0.0,0.0,0.0,0.0,0.13571258689534585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10766331054675164,0.0,0.0,0.0,0.0,0.0,0.13898973960117167,0.0,0.0,0.0,0.0,0.10292246535938296,0.0,0.0,0.05320090235887627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05497156642698287,0.0,0.29898637380095155,0.0,0.0,0.0,0.0,0.10418142260233637,0.0,0.0,0.09425381088061432,0.0,0.0,0.0,0.0,0.0,0.07052477134490165,0.0,0.0,0.0,0.1036176007856952,0.0,0.0,0.0,0.0,0.21963852980456647,0.0,0.18704349856100924,0.0,0.0,0.057824539516679034,0.2572978188737307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1862275581361563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2114093395444117,0.0,0.0,0.0,0.1060340400030583,0.0,0.0,0.0,0.08398324620735015,0.0,0.15469327769616506,0.0780171100495464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10704356698833802,0.11344177670154655,0.0,0.0,0.10577219730927412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08367282198703327,0.0,0.0,0.08384436707797323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07447317018347081,0.0,0.3361058910853552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06741883774498568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14287094187890592,0.0,0.0,0.0,0.0,0.0,0.2317634332493301,0.0,0.062059742706659815,0.08351639756197007,0.0,0.3843780671104394,0.09460276482815423,0.0,0.0,0.0,0.0,0.0,0.0,0.07659926619169732,0.0,0.0,0.0,0.0,0.0,0.13551266221937486 fitness,TurntSyndrome,2018/03/07,"Adding accessories into 5/3/1 Full Body Full Boring? Hi, I'm thinking about hopping onto 531 FBFB but I have a question about accessories. In the template all that's laid out are the big 3 lifts, so I thought I would add in accessories such as rows, curls, face pulls etc to the routine to get the muscles that aren't worked as hard by the big 3. However, on this forum thread https://forums.t-nation.com/t/full-body-full-boring-comments/204980 Jim Wendler states that you should do the program exactly as prescribed and implied that you shouldn't be adding any accessories. On the other side, people on Reddit suggest that you should add in accessories like in this thread: https://www.google.com/amp/s/amp.reddit.com/r/Fitness/comments/4vylvb/im_running_the_531_full_body_full_boring_program So who do I listen to? Does anyone have any experience with adding accessories to this program or should I just listen to Jim Wendler and only do the big 3 lifts?",12.251681681681681,14.182947891891892,8.762522522522524,61.52902402402404,53.189189189189186,9.55075075075075,33.33633633633632,9.444778638647367,2.9626867867867865,800,25,115,11,9,225,86,148,0.012,0.951,0.037000000000000005,0.555,1,0,0,0,0,0,43,0,3,0,1,6,2,0,0,9,0,13,2,2,0,2,20,19,9,0,5,3,0,1,1,0,5,0,2,0,0,10,7,0,0,3,0,0,1,2,1,0,0,1,3,8,1,22,12,4,18,0,0,0,0,9,16,0,2,1,74,18,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5265288524314761,0.0,0.330464063833432,0.0,0.0,0.0,0.0,0.16989448914998806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2698915935105379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21262996061367112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2709825004652111,0.0,0.0,0.0,0.0,0.0,0.237677180085114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12694494683551313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21765879688323808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11870581471523603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18479421919028008,0.0,0.0,0.0,0.0,0.0,0.16844898517084758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2721887604755444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1556892286236244,0.0,0.1928958265662669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1768894431498563,0.0,0.0,0.1726031998810533,0.0,0.0,0.0 fitness,Lilslysapper,2018/03/07,"Training for endurance? I recently enlisted in the National Guard and went to my first Recruit Sustainment Program weekend, and when we did PR Sunday morning, I decided to go to the A-Group, which is the most physically demanding. I quickly realized that although I’m pretty physically fit, my workout regimen currently focuses a lot more on raw strength rather than endurance, so I struggled significantly. I wanted some advice on ways I can switch up my routine to get a slightly more endurance-focused program to prepare for next month. ",12.428225806451616,10.682050505376344,11.748467741935489,52.242701612903225,54.698924731182785,14.891397849462367,56.58333333333334,13.427899808715575,7.966055913978495,439,31,59,13,4,144,69,93,0.058,0.8420000000000001,0.1,0.5953,1,0,0,0,0,0,11,1,0,0,2,4,2,0,1,5,0,3,0,0,0,0,11,8,5,0,2,1,0,0,0,0,0,0,0,0,0,2,3,0,1,2,2,0,2,0,1,0,1,2,0,10,1,12,6,5,18,0,0,0,0,1,6,0,3,9,45,12,3,0.0,0.0,0.0,0.0,0.0,0.3136684056329045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2730345329274488,0.0,0.0,0.0,0.0,0.167704396945281,0.0,0.18242641704505988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27289482188573544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2562117213344932,0.0,0.0,0.0,0.0,0.0,0.3413772603694309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3265629490928861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3169396003327559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3355691833930511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18932863663297492,0.2547874837581057,0.0,0.0,0.0,0.2975616029262787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,xGETxSHRECKEDx,2018/03/07,"Fastest way to recover? So to provide a little bit of background, I’m 17 and I was on the rowing team for my school for a little over a year. I attempted to quit at the end of the fall season (ended in November) but decided to come back for spring (started yesterday). I haven’t worked out at all since November and yesterday we had a 32 minute piece and today was lifting. My legs didn’t hurt as bad as I thought they would but after lifting today I can barely stand up. My legs right now are literally rubber bands, I can barely walk and I almost collapse whenever I start using my legs for anything. What can I do to speed up the recover process of my legs, and get back to the spot where I left off when I quit? ",3.9034931506849295,4.685250171232879,5.2176986301369865,83.65846575342471,71.26027397260273,8.579726027397259,28.298630136986297,8.841846274778883,2.070092602739725,559,20,116,10,10,187,90,146,0.098,0.902,0.0,-0.939,0,0,0,0,0,0,14,1,0,1,5,6,2,0,0,9,0,11,4,4,1,1,16,18,11,0,1,2,0,0,0,0,1,0,0,0,0,1,8,0,0,2,2,0,3,2,2,0,0,5,0,18,0,25,12,3,37,0,1,0,0,4,14,0,1,18,79,19,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1757901283016682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14446446844918429,0.0,0.0,0.0,0.0,0.26997754742865665,0.14657871954617968,0.0,0.0,0.0,0.0,0.0,0.0,0.1916574894941193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1512226401151026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3109742116161059,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09171875717889884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.187932216552456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1907379338913658,0.0,0.0,0.0,0.35189876408903903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37344265945805705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14992058417593426,0.0,0.0,0.0,0.1776681567053343,0.0,0.0,0.0,0.0,0.0,0.14521855963422914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2485134427258295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13936880449899874,0.0,0.0,0.3328058390049202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15162069990718582,0.0,0.0,0.0,0.13934513215331593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1278040622191476,0.0,0.0,0.12470721657557565,0.0,0.0,0.11304983438369115 fitness,goowie,2018/03/07,"Been trying hard to show abs wondering which part Im wrong at? I am 15, 6ft, and around 146lbs. I have always had a very slim figure and have no abs. I have used and electric fat measurer and it says around 14% but when I measure myself it's around 11%. I have been doing a hard ab workout everyday for 1 week and four days. I'm a vegetarian but I get a lot of protein in through shakes, vegetables, yogurt, beans, and what not. I was wondering how long it would take for abs to start showing at all, I already have a toned abdominal but nothing else. Thanks!",1.6415550239234449,3.6774012894736856,3.35708133971292,89.45275119617224,79.96491228070175,6.601594896331737,23.52153110047847,7.686295010490155,1.056221052631579,433,15,94,7,11,144,78,114,0.098,0.902,0.0,-0.7815,0,0,0,0,0,0,17,0,0,0,0,5,3,0,1,5,0,12,2,1,2,1,21,20,11,0,1,4,0,2,0,0,1,1,1,0,0,5,9,2,0,3,3,0,1,2,2,0,1,4,3,9,1,12,15,3,13,0,0,0,0,1,6,0,3,6,60,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2018564601179119,0.0,0.15220386081850126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4885119973345873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11796808712772144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15280595470096592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09556800420887174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.327720280880311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19758468728166345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1618781964618368,0.0,0.0,0.0,0.15551180506653456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17551640515638764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1980842318647939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14546510357216064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1294715196263435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13753286514808222,0.0,0.0,0.1684079025628235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12419048302857455,0.0,0.0,0.0,0.0,0.15798390790030958,0.0,0.15092792628483218,0.0,0.0,0.1467271662079663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3967372680185095,0.0,0.0,0.0,0.1299409211937424,0.1999939991075004,0.0,0.0 fitness,hardysrule1997,2018/03/08,"Taking EC stack three times per day, is it okay to add a little bit of green tea during the day? As of right now, I take 200mg of caffeine and 25mg of ephedrine three times per day. I just really enjoy the taste of green tea and would like to have a cup a day, but I am worried that the (around) 35-50mg extra of caffeine may throw my chemistry out of wack/mess up the EC stack somehow. Is adding green tea something I should worry about? So far, the EC stack has been agreeing with me very well with no jitters or anxiety or anything.",7.264285714285713,4.717781857142857,6.947785714285718,85.14721428571431,65.25,9.674285714285713,32.22142857142857,6.742157984588678,1.7159942857142847,416,11,95,2,5,131,75,112,0.107,0.792,0.101,-0.3858,0,0,1,0,0,0,13,0,0,0,0,7,4,0,0,8,1,9,4,0,0,0,15,11,7,0,2,4,0,0,1,0,3,0,0,0,0,2,7,4,0,0,0,0,1,1,0,1,2,1,4,6,4,16,7,2,14,0,0,3,0,0,6,0,4,8,55,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16085580058126878,0.0,0.0,0.0,0.0,0.17303410678575665,0.1871846774829508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2295601323939439,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5424264328270102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10272718980439477,0.21074555209600532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13470420065640346,0.0,0.0,0.0,0.0,0.17956923699066227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16187594387553994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3161934013475319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2452199908113341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17349458370894738,0.0,0.0,0.0,0.0,0.18905777804117607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.427078321827544,0.0,0.1493696135910607,0.0,0.0,0.0 fitness,Torontosaurus-Rex,2018/03/08,Why am I not hungry after the gym? I'm thinking either i consume too much water (only a litre or so) or my PWO has caffeine. But I go to the gym during lunch and don't eat before. I'm having issues even eating a small amount. I could get home and still not be hungry until 10pm when I don't feel like making anything healthy. Any suggestions? I'm trying intermittent fasting and maybe one of the few who complains that eating healthy calories in a deficit is still a challenge. Thanks. ,2.6532187857961063,4.791537391752578,3.8195189003436414,86.87493699885454,77.14432989690721,5.135853379152349,24.179839633447884,5.82211442006289,0.6370444444444439,385,13,72,2,9,125,72,97,0.08,0.812,0.108,0.3716,0,0,0,0,0,0,10,0,0,0,1,6,4,0,0,7,0,8,5,0,1,0,13,17,9,0,1,6,0,1,1,0,0,0,0,1,0,2,3,5,0,2,2,0,1,4,1,0,1,0,1,6,3,5,15,4,9,0,0,0,0,3,2,0,2,7,46,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13831006448964506,0.0,0.0,0.0,0.0,0.0,0.0,0.1673700866601574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1730672693140361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1623878876245048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6243467141087988,0.0,0.0,0.0,0.0,0.0,0.13433512737400422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10283852628689087,0.14529963995602946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10626125927147254,0.0,0.11558946069801512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2040136409862077,0.0,0.0,0.0,0.0,0.0,0.0,0.21228307904022245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09936456447400968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1357623331666403,0.0,0.2043294752349709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14951277139482716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13782022519689352,0.15468490024019085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3248500775644576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18725132899585892,0.0,0.0,0.0,0.13032211128487686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13808635249205825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1835250398614269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,justaguitar,2018/03/08,"Virtually every famous actor that has to get jacked for a movie, is put under a HIIT weight lifting routine... Is it better to build lean mass or it's just the same as doing traditional lifting + cardio in two different moments? pretty much what the title says... I've watched some training footage of actors from recent movies (Chris Hemsworth for Thor, Henry Cavill for Justice League) and they're always doing traditional weight lifting exercises but in a HIIT way, or some other weird shit that still combines power/strength/resistance like launching a medicine ball with a resistance cable attached to their torso... Does it have an impact on how muscle is build or it's just a method to build muscle and train resistance in one go? Would doing a normal routine + added cardio have the same results? ",11.765,9.42572216666667,10.404722222222222,63.21250000000003,56.5,11.822222222222226,41.361111111111114,9.725611199111238,4.261827777777777,648,25,97,8,6,203,100,144,0.05,0.879,0.07200000000000001,0.2709,2,0,1,0,0,0,21,0,0,1,1,4,4,1,0,11,0,10,6,1,3,0,18,12,8,0,2,6,0,2,1,0,1,3,1,0,0,8,3,2,0,0,4,0,2,0,2,0,2,0,4,1,2,16,11,5,12,0,0,1,0,2,6,1,5,4,63,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1851318887995107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1967768600891869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2324576907262113,0.0,0.0,0.19470500718426897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18745983640875652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11624333990506347,0.0,0.12644782361401566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10869877622250053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16355785753484697,0.0,0.0,0.0,0.0,0.0,0.2179957698613632,0.0,0.0,0.0,0.0,0.1507669247775975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22635523327507165,0.0,0.0,0.0,0.2236667841848549,0.0,0.0,0.0,0.0,0.0,0.0,0.21968486433230752,0.0,0.0,0.0,0.0,0.1769352579751185,0.0,0.0,0.0,0.0,0.0,0.0,0.2283857305727769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1776830909185789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21734320149122746,0.0,0.0,0.0,0.0,0.0,0.0,0.17660448156116587,0.0,0.5418727439335278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15805254901931984,0.0,0.0,0.0 fitness,AliceIThink,2018/03/08,"(Probably) Stupid question about adjusting range of motion on an Inclined Leg Press Machine. I LOVE the leg press, and typically have no problems. Once or twice Ive noticed however that the range of motion that I'm able to bring my legs back (into the squat) seems to have been adjusted on the machine? For reference I am a small lady (5""4). The machines we have in our gym look like the one in the picture below. So how do I adjust this? Am I going crazy? I've never seen anyone adjust it before and this problems only happened 2-3 times over hundreds of gym sessions. Here's the model of Leg press we have. I pointed an arrow to what I think the culprit may be. Thanks in advance! [img]https://i.imgur.com/dLROn8R.png?1[/img]",4.184901960784317,6.491452000000002,4.621176470588235,82.11696078431375,73.11764705882355,6.886274509803924,28.245098039215684,7.793537801064563,1.9712568627450984,576,23,99,8,12,182,93,136,0.105,0.8220000000000001,0.07400000000000001,-0.5137,1,0,0,0,0,0,33,3,0,0,1,5,6,1,0,12,0,11,5,4,1,1,19,21,5,0,2,1,0,3,1,0,1,0,2,0,0,6,5,0,0,8,2,0,5,2,3,0,2,2,7,11,3,17,17,0,18,0,0,2,1,5,10,0,4,4,67,17,1,0.22863013718015046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1598635078318308,0.0,0.0,0.0,0.0,0.0,0.0,0.17580246299539212,0.0,0.0,0.0,0.19454740733502046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1299357757430584,0.0,0.0,0.0,0.0,0.0,0.20217687524578376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11169713647191792,0.0,0.0,0.0,0.1919917332598831,0.0,0.0,0.0,0.20634762512160867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1763336563942063,0.0,0.0,0.0,0.0,0.0,0.26029692652994746,0.0,0.2434836344163839,0.1549256979477271,0.1738835217940586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2161293794263538,0.0,0.0,0.0,0.2465019570958679,0.4375363282138604,0.0,0.0,0.25611807810672343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2081362901413779,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21049191288781036,0.0,0.0,0.0,0.14649696022471742,0.0,0.0,0.1333160715846052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JackFixesComps,2018/03/08,"Do gyms give you a beginner workout/explain the machines? I'm looking to join the New York Sports Club near me and this'll be my first time in the gym. I'm worried I won't know what I'm doing. When you sign up for gyms, do they help you create a routine and explain the machines and way to use them? I'd like a a machine only workout because I already have fucked knees and a bad back and don't want to make it worse doing free weights with the wrong form. I'm pretty out of shape, 5'11 and 230.",2.4798113207547168,3.544137500000001,3.492594339622641,93.6220990566038,74.94339622641509,5.677358490566037,27.400943396226417,5.148860815047168,0.6436075471698106,389,15,88,1,8,125,72,106,0.158,0.7,0.142,-0.4371,0,0,0,0,0,0,9,0,3,2,1,2,5,1,0,10,0,8,3,1,2,0,14,20,7,0,1,0,0,1,1,0,1,0,0,0,0,2,8,1,0,2,6,1,0,2,3,0,1,0,2,9,3,10,18,1,12,0,0,1,1,8,5,1,0,7,49,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2686318268256763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1871831794936454,0.20325446343282816,0.14839309311684926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20706202604787893,0.0,0.0,0.0,0.22504775628253865,0.0,0.2335209056849122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1631664645348414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13378314450889486,0.0,0.0,0.0,0.0,0.0,0.0,0.1189279421284173,0.0,0.0,0.0,0.20442047543453776,0.0,0.0,0.0,0.0,0.0,0.16249188015395893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.235106883548791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18514001406122266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2476565332097062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14194639672063586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21024596271790888,0.0,0.0,0.14358173184094442,0.19322395607962545,0.0,0.2964330076705753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24721568865711735,0.2480766765537252,0.0,0.26615325218245617,0.0,0.0 fitness,SUN_DREAM,2018/03/08,"Training for Police Department, question on Rows ... They test you with a flywheel , damper on halfway and want 2000meters of rows nonstop How do I translate this into weight x reps? I don’t have a flywheel or damper to test with so I don’t know how much to train for ",1.9244871794871798,4.530831192307693,2.313076923076924,93.91525641025645,83.23076923076924,4.235897435897436,25.974358974358967,5.46131890053228,0.6127205128205131,210,9,41,1,6,64,37,52,0.0,0.971,0.029,0.0772,0,0,0,0,0,0,6,0,1,1,0,3,0,0,0,2,0,4,1,0,2,0,10,6,5,0,1,1,0,1,0,0,0,0,0,0,0,1,4,1,0,2,0,0,1,2,0,0,0,0,1,5,0,10,6,1,4,0,0,0,0,3,3,0,2,0,28,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2772903479145007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3709061338917481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.565217307589479,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29759973517213084,0.0,0.0,0.6144123172770136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,loveforall13,2018/03/08,"Not feeling glute exercises? Hi! I have been taking barre classes for a while now and notice that whenever we get to the glutes portion, I always feel it in the wrong one. (For example, if we are working on the right glute, I feel it in my left glute.) I've been told that this is incorrect. How can I fix this so that I can ensure I'm working the correct glute? Thanks!",1.887942857142857,3.8595483466666662,3.3779047619047624,89.92800000000004,78.86666666666667,6.419047619047619,24.04761904761905,7.447530270364453,1.018161904761905,286,10,61,4,7,94,52,75,0.06,0.8490000000000001,0.09,0.5003,0,0,0,0,0,0,12,2,0,0,2,3,2,0,0,5,0,7,1,0,1,1,10,15,5,0,1,2,0,3,0,0,0,1,0,0,0,7,3,0,0,3,1,0,0,1,1,0,1,3,3,8,1,6,12,1,7,0,0,0,0,4,5,0,1,2,41,15,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23466493616240305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4277964636877044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14734487999345866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30641778022139743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32108397075601913,0.0,0.0,0.19110543844043712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2408452879585503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2120454819388129,0.0,0.0,0.2596480108430033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26948415255135466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4106308194653385,0.0,0.0,0.0,0.3083468368084948,0.0,0.0 fitness,Chodeman77,2018/03/08,"Wide lats genetic? So all of my lifts have gone up (slowly but surely) over the past 2 years. I feel like I should be bigger but there’s definite progress. One thing that has not made much progress is the width of my lats. They have definitely gotten thicker but I don’t have the “wings yet” they are kinda meaty though. Is it possible that I just don’t have the genetic or muscle inserts for the bat wing Bruce lee look? I do vertical and horizontal compound movements on my back days. And obviously I do pull-ups ",1.7116006600660043,4.319712297029707,2.880618811881188,89.40099422442246,84.44554455445545,6.534983498349835,22.278052805280527,7.793537801064563,1.1755339933993394,406,14,83,8,12,130,73,101,0.0,0.8320000000000001,0.168,0.9532,0,0,0,0,0,0,10,0,0,2,2,6,2,0,0,5,0,14,0,0,1,3,15,19,8,0,1,6,0,1,1,0,1,0,0,0,0,4,2,0,0,1,0,0,2,3,0,0,1,3,2,11,2,6,14,2,13,0,0,1,0,2,6,0,2,6,56,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24942626463907716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20919664383661526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16401500372458175,0.2317353413066792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15847445505812932,0.0,0.0,0.0,0.2723953922639291,0.0,0.0,0.0,0.0,0.3069338210277813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23845477607083376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2198065799380544,0.0,0.0,0.0,0.0,0.0,0.30965501512549826,0.0,0.0,0.0,0.0,0.0,0.3656868776326124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30572194235764033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2155019885993545,0.0,0.3186992337207468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20888846629619667 fitness,Experuhment,2018/03/08,"Severe lack of appetite on a cut? Hi everyone, I started on a cut a few days ago and I've been experiencing insane lack of appetite like never before. I've never been a huge breakfast person, so on a cut I'll usually have a ~1k cal lunch and a ~1k cal dinner and maybe 200 calories worth of snacks (2200 cal/day). My TDEE is ~2700 (6'5 190 lbs). Anyways, I just am not hungry/able to get down enough calories. Over the past few days since I started my cut I've consumed ~1500, ~1000, and ~1600 calories, but eating is really feeling like a chore. I've never had any history with anorexia, though I do have low blood pressure/get frequent head rush and have been told to drink a lot of water/eat right. I'm wondering if this lack of appetite is unhealthy, or my body is just adjusting to the cut? Any advice would be appreciated, I'm pretty confused about what's going on.",3.299458128078818,4.932507287356327,4.515763546798032,84.82344827586206,73.82758620689657,6.810509031198686,26.221674876847292,7.447530270364453,1.3446088669950744,684,24,135,8,14,225,107,174,0.174,0.728,0.098,-0.8127,0,0,1,0,0,0,32,0,0,0,0,6,9,5,1,11,0,15,9,3,0,3,24,24,10,0,5,6,0,1,2,0,1,0,0,1,1,2,6,6,0,3,1,1,2,4,7,0,0,5,2,7,2,16,17,7,22,0,1,0,0,3,9,0,5,13,75,9,0,0.0,0.0,0.0,0.0,0.0,0.15396985712571412,0.13967110604277508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21429804091899626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13407548068916902,0.0,0.0,0.0,0.0,0.1750182427671373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3048475121626664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15435287500965564,0.0,0.3224549087863505,0.0,0.0,0.0,0.16280587944379216,0.0,0.0,0.0,0.0,0.15055929106082908,0.0,0.0,0.0,0.0,0.0796691650589439,0.11256385536261464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16464152317105565,0.0,0.08954733362994878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16170626814762154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1539557629599961,0.0,0.0,0.0,0.0,0.0,0.0,0.13395539997505618,0.0,0.0,0.0,0.0,0.15829435987335208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3645695421993348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15041280340906812,0.0,0.13757893228270168,0.0,0.0,0.0,0.0,0.0,0.16029937893467247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10093962477442256,0.0,0.0,0.0,0.0,0.1345589173503267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1780026329305116,0.0,0.13033868745218266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2230494230261804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1548059706665221,0.0,0.0,0.0,0.0,0.15055929106082908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17353464320598808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17087159203024094,0.0,0.0,0.0,0.11192904657101672,0.0,0.0,0.0 fitness,13hlush,2018/03/08,"I’m 22, Male and around 185 and I’m bored as hell by my routine I started lifting about 7 months ago. I messed around with a couple routines at the beginning but stuck on a full body 5x5 workout that felt really good. I gained 15lbs (that I wanted) and I feel stronger. 5 months into it now, I’m starting to hate the repetition of it. My question to more experienced lifters is, would it make sense to alternate body part specific workouts one week with a full body routine the week after, alternating past that? I feel like I have stagnated strength-wise and that I am losing my initial motivation. I know consistency is key, but I don’t want to bore myself into not wanting to put the extra effort into my workouts. Any tips or thoughts on this?",4.390702194357367,5.9606560827586215,5.175736677115992,81.43338557993731,70.93103448275863,8.031347962382446,30.42319749216301,8.575989854853784,2.3513448275862068,592,25,113,10,11,192,96,145,0.131,0.741,0.128,0.2885,0,0,0,0,0,0,16,0,0,0,4,4,8,2,0,7,0,6,3,3,2,0,27,23,8,0,4,4,0,3,1,0,1,0,0,0,1,8,11,0,0,7,3,0,1,2,6,0,1,3,4,15,2,20,19,5,23,1,1,0,0,2,10,1,2,13,71,23,1,0.0,0.0,0.0,0.0,0.0,0.0,0.1406357740451998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10788906780684836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2824685324394591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5286811297115867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17554585547283366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16043883395851352,0.1133413014112242,0.15233117750160075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13307010021479398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15663639239087992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08719120619103657,0.0,0.0,0.0,0.0,0.0,0.0,0.07750954548168107,0.0,0.0,0.0,0.0,0.17749144629422012,0.0,0.0,0.0,0.0,0.10590170442533632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2532696532601185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10750696759696753,0.0,0.0,0.0,0.0,0.17180508128623298,0.15145166121376893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1594894752635565,0.1777269897038477,0.0,0.0,0.0,0.1016367856186048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2245899609903228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12595227856639712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2807318761754225,0.0,0.25452276014039105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11270210817859,0.0,0.0,0.0 fitness,Soccer1297,2018/03/09,"Can I use/substitute a kettlebell workout during a cut to maintain current muscle mass vs traditional lifting? (Gym 3x/week) Wanted to try something new. I enjoy doing kettle bells and it feels a combination of lifting and HIIT. Would I lose more muscle mass if I cut while on a kettlebell program vs traditional lifting? Any personal recommendations apart from the one in the sidebar? Unfortunately I only have time to workout **3 times a week.** Thank you. ",4.11825,7.401104325000002,5.82,67.58500000000001,80.75,7.7,31.75,8.548686976883017,3.5943500000000004,366,19,52,9,10,124,58,80,0.127,0.8,0.07400000000000001,-0.4836,1,0,1,0,0,0,15,0,1,0,1,0,5,2,0,7,0,4,0,0,0,0,8,7,4,0,3,3,0,1,0,0,1,0,0,0,1,1,2,0,0,1,3,0,0,0,3,0,1,0,1,6,2,7,6,1,11,0,1,0,0,2,5,0,1,6,31,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1952061408928898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14514281318319333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3211393051854048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27723794174514443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19451479830441976,0.21831702950691603,0.0,0.0,0.0,0.0,0.0,0.0,0.2506439379837537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2209877149659936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2642801841299344,0.0,0.0,0.0,0.0,0.0,0.0,0.3347662669077234,0.0,0.0,0.0,0.0,0.19489040135591906,0.0,0.0,0.0,0.0,0.24792195398244504,0.0,0.0,0.1693115199646029,0.0,0.4605138109577641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20391448415720825,0.0,0.0,0.0 fitness,ameofonte,2018/03/09,"What do you think about the EMG (electromyography) exercises ? I've researcher and found this and it's basically people hooking up sensors on peoples bodies while they work out and finding which movement causes the muscle to contract the most and longest. https://massivejoes.com/articles/the-scoop/maximum-muscle-activation-training Wouldn't a program based on these exercises be the best since these are the exercises that best activate your muscles ?",14.59269230769231,17.20525007692308,11.805961538461542,39.36278846153849,48.23076923076921,10.807692307692307,42.403846153846146,10.686352973137794,5.104461538461538,385,17,44,7,4,116,53,65,0.0,0.871,0.129,0.8677,0,0,0,0,0,0,16,0,2,1,3,1,2,0,0,6,0,4,4,1,1,0,11,6,5,0,1,0,0,0,0,0,1,3,0,0,0,7,5,0,0,3,3,0,1,1,0,0,0,1,0,3,2,6,3,3,6,0,0,0,0,3,4,0,1,1,34,10,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5989624897542841,0.0,0.0,0.3169849511786718,0.0,0.0,0.0,0.0,0.0,0.2931565704788509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2608256540462868,0.0,0.0,0.312896647341193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3956832641279959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23606340587988095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1828554268489202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20775486472753124,0.0,0.0,0.0,0.0,0.0,0.0 fitness,arikr,2018/03/09,"Articles note that beginners can gain 2-2.5lbs of muscle per month. Do we have any scientific evidence that indicates the optimal total amount of weight gain to maximize muscle gain? i.e. I don't imagine our bodies are perfectly efficient Presumably if we eat at a surplus so we gain 2lbs per month, it won't be 100% muscle If we graphed ""Total weekly weight gain"" vs ""Percent of weight gain that is muscle gain"", where might the *optimal* point on the graph be? Maximizing muscle gain while minimizing fat gain. I've seen many brosciency numbers thrown around, but would love to know anyone knows of any scientific evidence/sources on the optimal point? If we eat at a surplus where we gain 10lbs per month, we will presumably get all of the possible ~2.5lbs of muscle gain, but with the rest fat My question is what is the ""most efficient"" amount of total weight gain to aim for? e.g. does gaining 4lbs allow you to likely get all 2.5lbs of muscle gain, whereas gaining 3lbs might be likely to only get you 1.5lbs of muscle gain? In other words, how might beginners optimize for getting all possible muscle gain, with minimal possible fat gain? Are there any studies showing beginners eating at various surpluses, and seeing how much muscle and how much fat they gain at each level?",8.455914085914086,8.751628424242426,8.043896103896106,69.04078921078923,61.2943722943723,11.956177156177151,36.383949383949385,11.51311941424646,4.491772960372961,1030,43,167,28,13,327,119,231,0.0,0.69,0.31,0.9981,0,0,0,0,0,0,38,8,2,1,20,8,4,0,0,9,0,18,13,5,4,7,42,27,12,0,4,6,0,4,2,0,6,4,0,0,0,6,13,11,0,6,1,0,0,2,0,0,0,1,6,13,4,26,17,15,21,0,0,2,1,13,13,0,8,10,99,19,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2204798847844805,0.0,0.0,0.0,0.0,0.07556710192889664,0.0,0.0,0.0962078159747526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12004465629581365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09457534489329664,0.0,0.0,0.0,0.0,0.33175674790362764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2258545709133323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11878810637630005,0.0,0.0,0.0,0.0,0.0,0.0,0.10559794428905513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09754003419438026,0.0,0.0,0.10956898315861732,0.0,0.0,0.0,0.0,0.0,0.3439448841712037,0.0,0.0,0.2587883328001639,0.0,0.1588920697013959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0821943293587033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20432769262290007,0.3655079537959853,0.0,0.0,0.0,0.0,0.0,0.0,0.12106640956786408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.086120128917231,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08668958151726547,0.5264148301773199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07677190510370473,0.0,0.0,0.0 fitness,Arayder,2018/03/09,"Questions about number of exercises/sets/reps So right now I do 3-4 different exercises per muscle group each time I go to the gym, and I do 4 sets of 10 reps. I’ve been reading around and some guidelines I’ve found say things like each big muscle group only needs 60-120 reps per week, and smaller groups only need 30-60. Now I go to the gym 4-6 times a week, and doing what I do that amounts to waaaayy more than what I’ve found is recommended. Also those rep counts seem super low. If I only need 30-60 reps a week for biceps/abs/tris, that’s literally like 10 reps each workout for each muscle. That can’t be right. Somebody tell me how many different exercises I need to do per muscle group, how many sets, and how many reps, because I’m getting lots of conflicting answers from the internet. Thanks in advance! 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I do yoga once a week, elliptical twice a week, once a week I just walk for an hour to rest my muscles, and I just started some light weight lifting once a week. Since I started exercising, I noticed that my muscles get super shaky when engaged. Before I even start to feel a burn, my muscles get wobbly. It’s mostly noticeable during yoga, I find my muscles are shaky even when they aren’t fatigued and though they are warmed up. If I were to even flex my arm, it starts shaking in just 2 seconds. When I’m lifting weights my muscles do it too, but they also get fatigued faster so it makes sense. Anyway, I thought it was just my muscles getting used to being worked out and it would go away but it hasn’t. I read online some info about muscles getting dehydrated so I upped my pre class water intake. Even on days I don’t workout I drink a ton of water, my husband jokes he can’t keep up with me. Does anyone have any idea what gives? Should I maybe try some supplement? More protein? I am just at a loss. ",2.1706493506493523,4.289870199134203,3.3188528138528137,89.9697077922078,78.61038961038962,5.412121212121212,24.785714285714285,6.351523495107088,0.7293012987012988,900,33,183,7,22,290,134,231,0.07400000000000001,0.8859999999999999,0.04,-0.6474,1,0,1,0,0,0,25,0,0,3,4,21,12,0,4,9,0,18,12,1,2,0,33,37,16,0,3,8,1,4,0,0,2,5,0,0,0,9,8,6,1,5,9,0,3,4,8,0,2,5,5,28,4,20,29,7,27,0,4,0,0,7,9,0,8,15,121,37,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09377198414306212,0.0,0.0,0.0,0.07974014456040396,0.0,0.0,0.0,0.0,0.08199022288647095,0.0,0.0,0.0,0.0,0.0,0.11016869537353886,0.0,0.0,0.0,0.0,0.09977877694366058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07562235779815665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10261414569877862,0.0,0.0,0.11486918418667505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30979386831665745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.059289676299077436,0.0,0.0,0.0,0.10717260648296326,0.0,0.0,0.0,0.0,0.0,0.30631495281068866,0.11248552260310572,0.06664099492491322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1154765001546238,0.0,0.0,0.13237114412499099,0.0,0.0,0.0,0.10422519160221476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12800205587310354,0.0,0.0,0.0,0.0782712965431096,0.0,0.11780243146664066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2670003093552077,0.0,0.3746310410504903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1172907372135675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09699786087338938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33198610981134163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11520637731287707,0.09309055221959436,0.0,0.0,0.0,0.0,0.0,0.079611167489261,0.0,0.0,0.0,0.0,0.10127413184765267,0.0,0.0,0.0,0.0,0.3762324042662553,0.2855797572969887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08536595237834099,0.0,0.0,0.08329743301250954,0.0,0.0,0.07551095490086591 fitness,Larryn1030,2018/03/09,"How true is ""It's 80% diet, 20% hard work?"" I've heard diet is more important than exercise if you want to become fit. Personally, I think it's BS and exercise is most important, but is that saying true? Am I wrong?",0.5254545454545436,2.7528133636363634,3.664727272727273,84.46209090909093,85.81818181818181,8.065454545454546,20.163636363636364,8.841846274778883,1.667950909090909,164,5,35,5,5,59,33,44,0.11,0.639,0.25,0.5835,0,0,0,0,0,0,11,0,1,0,1,1,3,0,0,0,0,5,4,0,1,2,9,8,4,0,2,2,0,1,0,0,0,2,2,0,1,3,1,2,0,1,2,0,0,0,1,0,0,1,3,3,2,2,7,2,1,0,0,0,0,4,1,0,2,0,19,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4546485759868694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3687684877063229,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.359447569307312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3273703178470094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2637765264433442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24280904136986414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2996949968283572,0.0,0.0,0.0,0.4500880104405127,0.0,0.0 fitness,vintageshade,2018/03/09,"Has anyone tried cryotherapy or infrared sauna pods? There's a place near my home that has cryotherapy, floating pods, and some other weird infrared sauna machine. No idea what they really do. I know a few people who have done it, but not sure about it. It's kinda expensive. Has anyone tried it? I don't wanna freeze my ass off for 3 minutes for no reason. I live in Jersey and it just snowed like 20 inches. Does anyone know if actually helps with fitness goals, pain management and recovery? Or is it a bunch of mumbo jumbo alt medicine? [Here's a video of Dr. Oz talking about it ](https://www.youtube.com/watch?v=9NIWFg1RTik)",3.7364574898785454,6.76876102631579,3.666842105263161,84.39212550607287,79.08771929824562,6.3147098515519575,21.92712550607288,7.61054688173877,1.1601627530364371,503,15,87,8,13,153,82,114,0.162,0.7609999999999999,0.077,-0.851,1,0,0,0,0,0,27,0,0,1,1,5,4,0,0,4,0,8,3,1,1,1,18,10,7,0,2,6,0,1,1,0,0,2,0,1,0,11,4,0,0,4,1,1,0,4,2,0,0,1,1,6,2,11,9,3,6,0,0,0,1,4,6,1,5,1,56,17,2,0.0,0.0,0.2200195304656203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.472947272229071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19730433943550044,0.23072710204949065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1511232102905899,0.0,0.22615794265209024,0.0,0.0,0.0,0.0,0.25452047545734857,0.0,0.0,0.0,0.0,0.0,0.0,0.24781732372018075,0.0,0.0,0.0,0.0,0.0,0.0,0.11014991627683478,0.0,0.19908810978576025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2399087092142276,0.0,0.0,0.0,0.0,0.1563077736166292,0.0,0.2355610252592548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1444374800156951,0.2318136895967735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21249636947691736,0.0,0.0,0.18121875565200146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3061493852761197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sadismia,2018/03/09,"Squats at gym vs running stairs in apt building? As you may have guessed, I live in an apartment building. How effective would running stairs until exhaustion be versus a normal workout with squats and leg presses? Lately my commute has made going to the gym difficult so I'm trying to find alternative exercises I can do at home. Also, if anyone has any suggestions for home exercises that would be great! I'm currently working my way through [this fitness program](https://www.bodybuilding.com/fun/shortcut-to-size.html) so I'm trying to find something that will give me similar results. Thanks in advance! EDIT: Looks like the folks of reddit feel that stair climbing does not support muscle growth despite the [articles](https://www.livestrong.com/article/371245-does-stair-climbing-build-muscle/) I found. Moving forward I'll still be doing squats, but try to include stair climbing for the other benefits it gives. Thanks everyone! 2nd Edit: Seems that I've misinterpreted some of the advice. The two excises are different so they do not give the same results.",7.293973109243697,10.757857234285717,6.090991596638659,69.72818487394962,68.08571428571429,8.003361344537815,34.865546218487395,8.841846274778883,3.7078907563025214,876,43,118,17,17,262,121,175,0.056,0.838,0.106,0.8646,2,0,1,0,0,0,48,0,1,1,5,6,8,0,0,9,0,15,4,1,5,0,25,31,10,0,4,6,0,2,1,0,4,3,0,2,0,7,2,0,0,6,5,0,9,2,2,0,1,2,3,8,6,17,22,2,25,0,0,1,0,6,12,0,5,6,70,15,3,0.0,0.0,0.0,0.0,0.0,0.14380643400256124,0.0,0.0,0.0,0.0,0.0,0.11768656914570272,0.0,0.0,0.0,0.1000762021008236,0.0,0.0,0.0,0.0,0.10290011588406976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15375449793401516,0.0,0.0,0.12878373923156464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14062099658723126,0.0,0.0,0.0,0.0,0.07441026926285807,0.0,0.0,0.0,0.2690094803612113,0.0,0.0,0.16135714260124526,0.0,0.0,0.0,0.4235178135995648,0.0836363880837162,0.0,0.0,0.1622482388044241,0.16211714716322065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2952339071201743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1660067975979675,0.0,0.0,0.0,0.0,0.07189663509054177,0.0,0.12994803504124675,0.0,0.12358024585578198,0.0,0.0,0.0,0.0,0.13924962808223929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15641147272983005,0.0,0.0,0.0,0.0,0.0,0.0,0.14418894914623545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13397209072728547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11329362449140815,0.0,0.0,0.0,0.0,0.117524932602583,0.0,0.0,0.0,0.0,0.0,0.1669993551992092,0.0,0.0,0.0,0.0,0.0,0.2709766915861769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2997429963687581,0.0,0.1437573208279622,0.0,0.0,0.0,0.0,0.0,0.0,0.11681150798024476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10713675464022583,0.0,0.0,0.20908140527197186,0.0,0.0,0.0 fitness,santaeid,2018/03/09,"Machine replacement for barbell exercises or Workout Regimens that use machines. I live in an apartment that has a gym nearby but doesnt have any barbells for like squats or deadlifts. They have free weights and some medical balls too but not sure how to use those. Im on my way to work now but if it would help I Ill make another post with what equipment that is in the gym and delete this one. Im 5'11 am 206 but trying to cut weight until like 180. Thanks for any help in advance. ",4.144344624447719,5.340967381443299,4.412223858615612,88.11020618556702,71.06185567010309,7.604712812960236,29.32106038291605,7.957251820313856,1.7480998527245948,384,15,80,5,7,120,74,97,0.078,0.728,0.194,0.9338,0,0,0,0,0,0,6,0,0,1,2,3,6,1,0,3,0,7,5,0,4,1,18,11,11,0,2,8,0,2,2,0,1,3,0,0,0,7,3,2,0,0,5,1,1,2,1,0,1,0,2,4,6,12,10,1,10,0,0,0,0,3,5,0,4,4,48,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26290889958386976,0.2026977963644916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2591373636918693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4176064803056752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18887872259974395,0.0,0.17069240328165475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12903300186246522,0.0,0.0,0.0,0.0,0.19473507456705824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.130988890362455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18513334859041414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18218825842323516,0.0,0.0,0.0,0.0,0.17796984273550162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13124182652649766,0.0,0.0,0.0,0.0,0.3339079795649071,0.0,0.0,0.0,0.15343700288945028,0.0,0.4707883347107864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14072879304048358,0.0,0.0,0.13731876567448906,0.0,0.0,0.0 fitness,sajmes,2018/03/09,"Thoracic tension in deadbugs In dead bugs and, to a lesser extent, hollow holds I feel a lot of tension in my thoracic spine and lower cervical spine. It produces a kind of pulling feeling on the base of my neck, and leads to stiffness. I rarely do these exercises because of this. When I do, I focus a lot on good form (back pulled tight to ground, relaxed neck, shoulders retracted). Right now core focus is mainly planks, side plans, bird-dogs, and hanging leg raises. I would love to be able to bring back deadbugs and similar exercises to my routine. Anyone else experienced this? Any tips for overcoming that neck tension feeling?",6.358630434782612,7.858907417391308,6.125815217391306,76.7469836956522,66.13043478260869,8.184782608695654,35.244565217391305,8.472884824447931,3.053021739130436,503,24,83,7,8,157,77,115,0.113,0.778,0.109,-0.1179,1,0,0,0,0,0,20,0,0,0,3,4,7,0,3,5,0,5,11,7,2,0,16,10,6,1,1,0,0,4,0,0,1,3,0,0,0,5,5,0,3,3,3,0,5,0,3,0,0,0,5,8,4,16,8,5,17,0,0,0,1,1,8,0,2,4,52,13,2,0.2542940581687312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17292867966955594,0.0,0.0,0.0,0.0,0.17780831810293127,0.26055431367534804,0.0,0.0,0.0,0.0,0.0,0.39107286819261705,0.0,0.15501529758754432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21243005529913064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3857361494749297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21328979109206028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2648081297587635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4323834292269597,0.2295103158001761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2171657362369684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18064320287010507,0.0,0.0,0.0 fitness,HUSH1994,2018/03/09,"Are my arms hindering my progress in other muscles Hello, I'm relatively new to weight lifting (Started 2 months ago), and I feel like my arms' muscles are growing very slowly compared to my back/chest/traps etc. When I do the dumbell shrugs I can use 24KG dumbells for 8 reps/set. I don't feel a long of stress on my traps, but I feel like my arms will be torn off :(. So should I focus more on my arms until I feel like they're good enough or is that how it will always be? (Like reaching higher weights again but arms not catching up)",4.374705111402356,4.793571293577983,4.664508519003935,89.35477064220186,70.00917431192661,6.962516382699869,28.415465268676282,6.18269132825596,1.0494602883355175,417,14,90,2,7,131,77,109,0.041,0.795,0.16399999999999998,0.9032,0,0,0,0,0,0,16,0,0,0,1,4,6,0,1,2,0,11,7,5,2,0,12,18,8,0,1,4,0,6,4,0,3,0,0,0,0,3,1,2,0,4,0,0,2,2,1,0,0,0,6,14,5,10,13,3,15,0,0,0,0,1,5,0,1,12,52,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.16429199028694189,0.0,0.0,0.0,0.0,0.0,0.1542170355320288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14251438039140424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19150490550311025,0.20670216524674576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3748522099631458,0.397219017358502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15545370131034253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3621894238468487,0.0,0.0,0.1640193319759814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14793595618144484,0.0,0.0,0.0,0.0,0.1790017240082593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13118401750932795,0.0,0.0,0.0,0.21230539149837915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16007353431858048,0.0,0.15292422442817624,0.0,0.0,0.0,0.4513863535175884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dk587,2018/03/09,"Unsure of my goals... Obligatory 17 y/o, 190 lbs, 6'0. So I've been going to the gym consistently for the past 6-7 months working out on StrongLifts 5x5 for a bit, and now I am on the sidebar PPL but I feel kinda lost. I'm going to college next year as an athlete, so I want to get strong and fast, but I feel lost when it comes to a balance between HIIT, LISS, and strength training. Is there any one plan or routine to follow? I do really well when I have a daily plan when I get in the gym or track so any help with that would be greatly appreciated. ",2.13871794871795,3.2314293675213683,4.003076923076922,89.51692307692308,75.83760683760684,6.567521367521367,24.96581196581197,6.937597516519254,0.8010786324786321,424,14,97,4,9,144,83,117,0.053,0.762,0.185,0.96,0,0,0,0,0,0,17,0,0,0,8,9,6,0,0,8,0,7,0,0,0,0,15,19,14,0,2,4,0,2,0,0,1,0,0,0,0,2,6,0,0,2,2,0,4,0,2,1,1,3,2,8,4,15,14,1,17,0,2,0,0,1,4,0,3,9,57,10,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3058369397437309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2454984486222059,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19370452802446295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2274008061769985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2349692950315659,0.0,0.25559620015328594,0.0,0.0,0.24791860498844184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15072479176289166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4909416362981538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17948810119877978,0.0,0.0,0.0,0.0,0.0,0.23915048045813805,0.0,0.0,0.0,0.0,0.0,0.0,0.15237689341170635,0.0,0.0,0.0,0.0,0.0,0.2146626786490003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14405668762767185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1326334225257456,0.0,0.0,0.0,0.2021840235281835,0.0,0.0,0.0,0.0,0.0,0.0,0.1637071375881678,0.0,0.0,0.15974031738653574,0.0,0.0,0.1448081107158876 fitness,artvandalayExports,2018/03/09,"Number of Sets Per Week for Hypertrophy Programming? Israetel's [Training Volume Landmarks](https://renaissanceperiodization.com/hypertrophy-training-guide-central-hub/) seems to be the only source I can find that outlines specific sets per muscle group recommendations for maximizing hypertrophy. [Brad Schoenfeld's](http://www.lookgreatnaked.com/blog/how-many-sets-do-you-need-to-perform-to-maximize-muscle-gains/) work only goes so far as to say at least 10 sets per muscle group are needed, but that there isn't enough evidence to say how much beyond 10 sets is required to maximize hypertrophy. There seems to be a consensus that [the number of hard sets](https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/) is the most important driver of hypertrophy, but beyond that I haven't seen any recommendations besides the approach outline by Israetel. Schoenfeld also recommends a similar prioritization approach where you add sets each week, but doesn't give numbers aside from start at 10 sets and increase each week until you reach ~20 sets or ""functional overreaching"". My questions are: 1) What are your thoughts on the recommendation of working up to ~20+ sets per muscle group by Israetel? 2) If you follow these guidelines, how do you setup your programming? PPL, Upper/Lower, Body Part Split, etc.? 3) I haven't seen many programs that use number of sets as a driver for progression. Any recommendations for this type of programming? I understand the most important driver is consistent hard work, and that there's really no such thing as an optimal program, but I'm generally interested in getting smarter and getting the most bang for my buck. Thanks! ",10.758061896400356,12.665054854477615,9.182862159789293,57.30471905179985,56.42537313432835,12.126777875329235,38.52589991220368,11.78182255692154,5.271567778753294,1383,61,185,39,17,423,150,268,0.025,0.8490000000000001,0.125,0.9727,1,0,0,0,0,0,83,0,6,0,5,11,2,0,0,11,0,14,1,1,3,0,27,29,17,0,2,6,0,2,0,0,0,0,2,0,0,10,6,0,1,6,0,1,4,5,0,0,0,3,6,12,2,31,24,11,27,0,0,2,0,13,9,0,8,5,107,22,12,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12388910412487016,0.0,0.0,0.0,0.2107012059658331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17208069032696366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1600733025371034,0.17277624375047304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14159365747924116,0.0,0.0,0.0,0.0,0.0,0.16187813633492718,0.1486129439370262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2775549659492565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15706410299427753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11388369080885838,0.22974175920259746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23564658975162944,0.0,0.0,0.0,0.1677627703803808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17354534534638416,0.0,0.0,0.0,0.09924542743602947,0.0,0.0,0.0,0.0,0.0,0.0,0.24639648031744246,0.0,0.0,0.0,0.2820658707008501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10965285128146378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1426291028918083,0.0,0.0,0.10292166188800801,0.0,0.0,0.12298881400845638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16127670982316172,0.0,0.1338007463560529,0.0,0.0,0.0,0.0,0.37280134306570173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3383498214173644,0.0,0.0,0.0,0.0,0.0,0.0 fitness,bnk1234,2018/03/09,"Myfitnesspal Calorie step question Sorry if this is the wrong sub to ask but the MFP sub is very small and inactive and i figured a lot of people here may have been in my situation. So i just started tracking my steps with fitbit and synced it with MFP. My concern is that MFP already assigns calories based on lifestyle "" active,sedentary etc"", so wouldnt giving additional calorie allocations based on steps only make it harder to lose weight, as it says i can eat more calories then i really should? I thought it would be more of MFP cutting all lifestyle movement calories and letting the steps determine how active I am on a given day and assigning varying daily calorie limits. I know its tough but I'm trying to tone and cut so i want to lose weight, and I'm nervous if i eat to many calories I'll end up stagnating. Edit: did a little more research If you set ""negative calorie adjustments"" in MFP it will reduce based on your activity level and be more heavily based on your daily steps. Could be for better or worse, but MFP recommends this too. Even Not Very Active has a calorie impact, albeit small.",5.986571428571428,7.090080609523812,6.499047619047621,75.18428571428574,66.71428571428572,8.666666666666668,33.57142857142857,8.841846274778883,2.9960000000000004,888,39,150,14,14,289,125,210,0.157,0.79,0.053,-0.9683,0,0,0,0,0,0,19,0,3,0,4,8,8,2,1,7,0,19,4,0,3,1,37,29,21,0,8,9,0,2,0,0,5,0,1,0,0,9,11,4,1,5,0,0,6,3,7,0,0,4,3,15,1,19,15,7,23,0,2,0,0,7,12,0,7,4,102,24,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1739145986824333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14733394592869212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13938365520662244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12583011012625972,0.0,0.0,0.10163842424546443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3225265830784101,0.0,0.0,0.13958608320531413,0.0,0.17576472959855347,0.10409276281973943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15118348066219542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08661238008419984,0.0,0.0,0.0,0.0,0.16115582495142866,0.0,0.0,0.15795576716379975,0.0,0.0,0.0,0.35262630899834263,0.0,0.13398517517214314,0.0,0.0,0.1051986671127708,0.15978081820263534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1198612674678055,0.0,0.0,0.0,0.0,0.0,0.10925941815016127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1765471342341952,0.0,0.0,0.0,0.10096206132585764,0.0,0.0,0.0,0.0,0.0,0.0,0.12532918240651358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17714806578104758,0.0,0.0,0.0,0.0,0.0,0.1764193635538686,0.1115495008852692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12511613384223685,0.0,0.0,0.0,0.0,0.0,0.1069994886637543,0.0,0.0,0.0,0.0,0.0,0.0,0.2600716342143887,0.09295607138707004,0.0,0.0,0.3838266535611196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16060701427351914,0.1119539258175572,0.17230994773889555,0.0,0.0 fitness,FlexForJesus,2018/03/09,"How do I brace my core during zercher holds? I know how to brace my core in lifts like the squat, deadlift, row. Valsalva maneuver. Pretty simple - breathe in, do a rep, breathe out, repeat. But how do I do this when I do 30-60 second zercher holds? Can't just hold my breath the whole time. I guess what I'm asking is how do I breathe during the hold without losing the tightness that I usually get with the big breath that I take in? ",2.0536363636363646,3.9597834545454553,2.779545454545456,94.7268181818182,78.0909090909091,5.763636363636365,23.5,6.6274283507984215,0.4953363636363637,336,11,74,3,8,105,54,88,0.0,0.897,0.103,0.8138,0,0,0,0,0,0,14,0,0,0,1,6,2,0,0,6,0,8,5,5,4,0,16,14,6,0,0,3,0,1,1,0,0,0,0,0,0,4,2,0,5,1,0,0,0,2,1,0,1,0,1,11,1,7,14,1,9,0,1,0,0,1,5,0,1,5,45,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30360041956700995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1696701522625748,0.0,0.0,0.0,0.0,0.0,0.3577522816846536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1784758751115452,0.0,0.0,0.0,0.0,0.0,0.0,0.15865801797754306,0.0,0.0,0.0,0.0,0.3633157813273985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.330390772723652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2441740032551295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1893662125123817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3576697878942832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3625753693343725,0.0,0.3130505124804489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,godlyarrows,2018/03/09,"Question about calculating my TDEE.. (Beginner) I've just recently decided to start working out and I've read the wiki and am currently starting to formulate a diet, so I tried the strongly recommended TDEE calculator in the wiki 3-suns adaptive TDEE spreadsheet. However, when i tried several other online calculators, the TDEE values i've received have a fairly large difference. I'm a 19 year old male, 50kg (110lbs), 171cm (5'7) and plan on doing the recommended starting routine. The adaptive spreadsheet stated that my TDEE is 1435 Cal, however www.tdeecalculator.net said I have a TDEE of 2292Cal and bodyuilding.com stated I have a TDEE of 1922Cal. My question is, which one of these should I follow? Because my intention is to gain weight (so i'm trying to adhere to the recommended surplus of 500Cal daily), but the differences between three results are all around 400Cal already. If anyone could give some insight to this beginner I'd greatly appreciate it!",7.6681536926147675,9.711984473053892,7.9967814371257475,62.516768962075865,63.55089820359282,10.596606786427145,39.06636726546906,10.686352973137794,5.051866666666666,785,42,107,21,12,257,107,167,0.0,0.909,0.091,0.8809999999999999,3,0,0,0,0,0,29,0,0,0,4,6,2,0,0,13,0,11,2,0,2,1,19,19,9,0,3,3,0,1,0,0,1,0,1,0,1,6,6,2,0,4,1,0,2,0,0,0,2,1,2,9,2,16,16,2,18,0,0,0,0,6,4,0,4,10,69,15,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1955921800410495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12393250408016918,0.0,0.0,0.15778394620789032,0.0,0.0,0.0,0.0,0.0,0.10804575514648132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1415142014578125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3703626527305337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17002774231108567,0.0,0.0,0.0,0.19541115522438887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1859868291359124,0.0,0.12010451887010774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3971056958584577,0.0,0.17729107516165912,0.0,0.0,0.0,0.17500618900729392,0.0,0.0,0.0,0.16859878650038232,0.0,0.0,0.0,0.0,0.0,0.0,0.20023426479869533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3763607579685821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3610093127817771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21583435921030314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12903509551480918,0.0,0.0,0.0,0.0,0.0,0.11413875212056808 fitness,InterestedSpectator,2018/03/09,"Why is sitting unhealthy By this I mean, is it the actual position of sitting that is unhealthy and unnatural? Or is it just the fact that we're not moving for too long that's the main culprit and the source of the 'sitting is dangerous' headlines? I try to sit in the squat position when I can although I'm lucky enough that my job doesn't involve spending much time sitting down. Is being sprawled across a bed or sofa any better when resting than sitting in a seat?",5.383840579710146,6.172463326086959,5.78130434782609,80.92384057971016,67.91304347826087,8.307246376811595,34.89855072463768,8.344100000000001,2.789928985507246,374,18,70,5,6,120,63,92,0.111,0.8290000000000001,0.061,-0.6946,1,0,0,0,0,0,5,0,0,0,1,4,3,1,0,8,0,9,0,0,0,1,9,11,7,0,0,4,0,0,0,0,0,0,0,2,0,7,2,0,0,1,0,1,1,2,1,0,0,0,0,4,2,10,10,4,15,0,0,0,0,1,4,0,3,4,52,11,1,0.0,0.0,0.3165381678702999,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22058261079122785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2868787592607062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3351607488884904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3218870099693912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2870570964897138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.353333842391373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.344753800485829,0.2384491510621204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18914265919497086,0.0,0.0,0.0,0.0,0.22022582564565585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2926933234220893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Rapztor,2018/03/09,"How much rest is enough? Hello, fairly new to this sub, but I’ve read over and over that if you dont get enough rest it doesnt matter how hard you train. I have a pretty busy schedual, and usually sleep around 6-7 hours a day, and I’m afraid I dont get enough rest. Does resting mean sleep, or is it just do let your muscles relax and not burden them? I have a job that doesnt require allot of moving and lifting. Will my muscles be able to get the rest They need from that, or is it just during sleep? Any advice is appreaciated.",2.896071428571428,3.715270750000002,4.093214285714286,90.65178571428572,73.64285714285714,6.671428571428571,21.142857142857142,6.6274283507984215,0.1660678571428571,412,8,94,3,8,135,71,112,0.01,0.868,0.122,0.9206,1,0,0,0,0,0,14,0,3,2,1,5,3,0,1,4,0,14,3,3,2,0,20,20,11,0,2,7,0,1,0,0,1,0,0,0,0,7,6,0,1,1,2,0,1,5,2,0,0,0,1,9,1,7,17,10,8,0,0,0,0,6,3,0,4,4,65,16,3,0.15365593270407385,0.0,0.0,0.0,0.0,0.15015079909148518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10449130332521844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1367863570561284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09909536495597436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13446534217839293,0.0,0.3601672175190033,0.0,0.0,0.0,0.0,0.0,0.0,0.4763029599095762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2408366487693974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13764553460186346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15132014208290145,0.0,0.0,0.0,0.0,0.0,0.1524798037094266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15712360169786466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16737635649496144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16331193927694318,0.11295479041570808,0.11393392713281705,0.0,0.1484018572963157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15632332386499398,0.0,0.0,0.0,0.0,0.0,0.0,0.15369751418167332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4613007035431101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1692303015268777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Rzham,2018/03/09,"New to fitness Hello! I hope I wont get bashed for such post. But I am just picking up fitness to get back in better shape. Long story short, I used to cycle around my city which is roughly 35 km in like an hour and 20 minutes, which is a pretty decent tempo, used to do all kinds of sports, even though I never was the slimmest I was capable of doing a lot with my body. Then I kind of hit a low point in my life which pretty much led me to a very inactive lifestyle for a long time. Just decided enough is enough and bought myself an excercise mat, pullup bar, resistance bands and thought ill pick up bodyweight fitness to begin with. However, after the first session, which was supposedly to be the begginer level, I really didnt feel good at the end. Could it be that my heart cant handle it after being inactive for so long ? I also got hit by a car two years ago and broke my elbow, which radically decreased the strength in one of my arms and ever since then I havent been able to do a proper pullup. Any help would be apreciated! Thank you!",5.621257861635221,5.267264207547168,6.328301886792456,81.15805031446541,67.30188679245283,9.330817610062894,28.9874213836478,8.841846274778883,2.0357062893081768,820,24,169,12,12,270,137,212,0.048,0.802,0.151,0.9662,1,0,0,0,0,0,21,0,1,0,3,10,10,0,0,14,0,21,7,4,7,3,28,34,11,0,3,3,0,2,1,0,2,2,0,0,0,8,8,1,0,3,3,1,2,5,2,0,3,8,2,19,8,28,17,5,38,0,2,0,0,4,17,0,2,19,116,27,1,0.13975538694999448,0.0,0.0,0.0,0.0,0.0,0.12388471817364324,0.0,0.0,0.0,0.0,0.11176233245168,0.0,0.0,0.0,0.09503845554241963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12441192424815822,0.0,0.0,0.0,0.10746326597933832,0.0,0.0,0.0,0.0,0.0,0.0,0.12360228265621467,0.0,0.1552367293047197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11158330448023453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12378179124116845,0.28880934737825315,0.0,0.09230711501602556,0.12641674864317173,0.0,0.0,0.0,0.0,0.0,0.0,0.0706645228214492,0.0,0.0,0.0,0.0,0.1188758607455928,0.0,0.0,0.0,0.0,0.1460328429809886,0.0,0.0,0.11722018792423244,0.11177514984147616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16561080643169626,0.09367508995545833,0.0,0.0,0.1388086331424795,0.1376309045668456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2910674587401036,0.0,0.0,0.0,0.0,0.0,0.0,0.09871336286059508,0.06827742274649917,0.0,0.0,0.3710373588155753,0.0,0.0,0.0,0.11881503228495355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10273628986916612,0.0,0.1077879700621516,0.13497662358724266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09470186709515896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13211401360089225,0.0,0.13384702874096885,0.2843629429933793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0895308795213732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11560710027735525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12866798357515252,0.0,0.0,0.0,0.0,0.13730895810151292,0.110950166410087,0.08149249001359238,0.0,0.0,0.0,0.0,0.0,0.0,0.13652070579817902,0.0,0.0,0.2414075652925183,0.0,0.11531283060190275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09927821711133557,0.0,0.0,0.08999788713544872 fitness,SpoaMaster,2018/03/09,"Wraps of all kinds - can I overuse them? My wrists and knees are pretty sensitive and I was wondering. Is it alright if I use wrist and knee wraps or knee supports constantly or are they hindering certain areas in regards to building strength? Because for example when doing squads I am always a little bit worried about my knees since they are prone to crackling and a little bit of pain sometimes. Same goes for my wrists basically just without the crackling sounds and also just a little pain when going for more weight. Thanks in advance!",6.5727551020408175,8.305154438775514,5.7638775510204106,78.67397959183674,65.83673469387755,8.048979591836735,34.40816326530612,8.418075326091056,2.928351020408164,437,20,71,6,7,132,67,98,0.075,0.768,0.158,0.8332,0,0,0,0,0,0,7,0,0,3,2,6,8,0,0,4,1,8,10,7,1,2,16,13,11,0,1,6,0,1,0,0,0,2,1,0,0,1,5,1,0,1,0,0,2,1,2,0,0,1,2,10,6,11,12,5,11,0,0,0,0,3,6,0,4,3,50,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13960323353085705,0.1452558786533011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10641599832072632,0.0,0.0,0.0,0.0,0.0,0.3811695459587183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1886477036964912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0992119177412078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1817873586044552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.524893753768629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3715086916289492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17760002617782605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14440576412292144,0.0,0.0,0.0,0.0,0.0,0.17265378265043085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1980994955721252,0.0,0.0,0.0,0.0,0.0,0.1607202191020172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1507720712978931,0.0,0.0,0.0,0.0,0.0,0.21257872441300307,0.0,0.0,0.0,0.0,0.0,0.1682788497789347,0.1893132675828081,0.0,0.17728388671214987,0.0,0.0,0.0,0.0,0.0 fitness,xxSleepyHead,2018/03/09,"Help with protein/general thoughts? There are so many options. Hi everyone, Sorry, I know this has probably been asked before. I tried googling and searching this subreddit, but can't find what I'm looking for. I used to be in decent shape in the military, but have been out for a few years and have been in a slump since. I can't even do a pull-up anymore so I'm starting from scratch. I'm a small female. Recently I think I've hit an age where I can start gaining weight if I try to (it seems to be a thing in my family that we're all scrawny until our 20s). I look and feel a little healthier at only 110, and I am 5'3"". I turn 26 in June and have decided that I want to start trying to feel healthy again. I have always struggled with issues with depression, but exercise helps greatly when I can stick to it. I don't have access to a gym currently, but I have P90x which I did a long time ago. I plan to start the program slow, taking it only 3 days a week in the beginning until I get used to being active again. I will be eating healthier, too, but always had trouble eating large meals (I eat in lots of small increments during the day). I don't really know what my ""end goal"" is. I just want to gain some muscle, have some good definition, and feel better/stronger. I don't really gain weight easily or fast so I'm not too worried about overdoing it, especially since I'll be working out. I used to drink protein after every workout and it helped a lot, but I don't remember what brand I had. Does anyone have suggestions for good brands without too much filler and not too sweet? I prefer chocolate if possible - the other flavors are really gross. I'd like to find something that I can order off of Amazon or another store online. Another thing I've heard is that creatine is pretty much useless - it seems to be 50/50 on whether people like or hate it. Does anyone have any actual data? Thanks for your time.",3.4052343749999987,4.901794054687503,4.705125000000002,84.12737500000003,73.296875,8.140833333333333,25.82083333333333,8.745826893841286,1.8520870833333327,1503,50,301,29,30,498,211,384,0.075,0.769,0.156,0.9828,1,0,2,0,0,0,51,1,1,0,6,15,13,1,1,16,0,39,8,0,3,1,54,72,26,0,5,16,0,6,2,0,1,1,1,0,0,20,13,7,0,14,4,1,0,9,6,0,0,8,11,32,7,40,56,8,44,0,2,2,0,9,17,0,12,28,191,52,3,0.0,0.0,0.08875329477457329,0.0,0.0,0.0,0.08062097383767848,0.0,0.0,0.0,0.0,0.0,0.15135403211364254,0.0,0.0,0.06184857140425664,0.1907363220001684,0.0,0.0,0.0901971626965028,0.127187583684489,0.0,0.0,0.0,0.0850252201184055,0.0,0.0,0.0,0.0,0.0,0.0,0.07739106624963113,0.0,0.0,0.08043717210008625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11730941351616335,0.0,0.07833440841406354,0.0,0.0,0.0,0.0,0.0,0.1591805069410211,0.0,0.0,0.0890955864136483,0.0,0.2791911960352101,0.0,0.0,0.0805539916492974,0.0,0.0,0.06007108555800755,0.0,0.07662861942319282,0.08690585339760333,0.0,0.0,0.08573880680746339,0.0,0.13795993718098834,0.0,0.0,0.0,0.16625183315590095,0.0,0.0,0.0,0.0,0.0,0.0475172006159388,0.0,0.0,0.15256773947923294,0.0,0.10027180860441266,0.0,0.0,0.0,0.0,0.0,0.08979350082657363,0.0,0.0,0.0,0.0,0.18288398491464444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09492733027333394,0.0,0.0,0.0,0.0,0.0999665981280688,0.0,0.0,0.0,0.0,0.0,0.0,0.08886636534514453,0.0911549866354204,0.0,0.08048717560128132,0.15274883537779696,0.0,0.0,0.15464350648869804,0.0,0.0,0.0,0.0922082087243708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13371624619773895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1383419223028707,0.0,0.0,0.0,0.0,0.0,0.06305272026531161,0.0,0.0,0.0,0.0,0.10253155203374799,0.0,0.09252802817592384,0.09805861488258437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17479314967903686,0.0,0.08980135790393655,0.0,0.10302770848811854,0.0,0.0,0.0,0.0,0.0,0.0,0.16559346269308256,0.0,0.0,0.0,0.15046822795119302,0.0,0.0,0.0,0.0,0.07001713371321303,0.0,0.10181017772086652,0.25749723343345954,0.0,0.0,0.0,0.0,0.09507984583741737,0.0,0.0,0.0,0.0,0.0,0.06838247589897464,0.0,0.0,0.08373379937805893,0.0,0.0,0.12084520779358893,0.05827657181057591,0.0,0.07220350173373319,0.1060664140373512,0.0,0.0,0.0,0.0,0.18524560009943064,0.09892660747874683,0.0,0.0,0.0,0.23565270954226306,0.0,0.0,0.10728838328748894,0.0,0.07295395828580986,0.2215032353924743,0.0,0.0,0.0,0.0,0.0,0.08767177848367545,0.0,0.06621209718480911,0.09236332233653216,0.0,0.0,0.0,0.0,0.05856829971573543 fitness,sir_monocle,2018/03/09,"How should i approach squatting 6 times a week? Hello, as the title says, i'd like to increase my squatting frequency from 3 times a week to 6 times a week. A little backstory: Recently I've developed a mild case of Ulnar nerve entrapment and so I decided to stop training my upper body altogether till the injury is gone, so during these few weeks i'm going to be training ONLY the legs, and no other muscle group. My old normal routine involved squatting 5x5 for 3 days a week, so very high on the volume. However, i'm not used to balancing volume and intensity when it comes to doing an exercise every day. The routine that i've planned so far is doing 4x4 for work sets, then after i'm done with those i'll do ramp up sets till my 1RM and stop there What i'd like to ask is: Is it a good idea? Will i injure myself if i do it? Should i decrease the volume? Sleep and nutrition aren't a problem",5.084739195230995,5.13687128415301,6.502553402881273,78.07368107302538,68.39890710382514,9.277496274217588,30.297565822155992,9.095868883498916,2.4814087431693985,707,25,138,12,11,242,113,183,0.058,0.8640000000000001,0.078,0.5409,1,0,0,0,0,0,17,0,0,0,2,7,4,0,0,15,0,14,5,3,2,0,19,22,16,0,5,2,0,0,2,0,3,2,1,0,0,8,7,0,2,2,1,0,5,3,1,0,0,2,1,10,3,18,16,2,32,0,0,0,0,5,6,0,1,21,82,18,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14475450736123086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17199234478126735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13338095802940328,0.0,0.0,0.0,0.0,0.0,0.0,0.19971799354026284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15845508939763686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1304593865082432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08799914589713398,0.12987245394235822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1635969717314809,0.0,0.0,0.0,0.0,0.0,0.17479552394964187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15129401510052554,0.15519036781738954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15171033402319326,0.0,0.0,0.16247854346272494,0.0,0.0,0.1177628048623114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14816097784310472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15288582970619052,0.0,0.0,0.0,0.0,0.1231349906695719,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15495183347084004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25890636305184217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27086536483236057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1337320535821633,0.0,0.1277592242983655,0.0,0.0,0.6210165805515021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1127253713191648,0.0,0.0,0.0,0.0,0.0,0.0 fitness,250424th_crow,2018/03/09,"Very small waist, very fat thighs I’m 16 years old, 154 pounds and male. I don’t exercise a lot except for push ups here and there and correcting my APT. Although, I started to notice that my waist looks TINY compared to my lower body - I seriously look like a woman. (https://m.imgur.com/a/dlvhz, https://m.imgur.com/a/gkdas) For some reason, I barely have any fat in my waist and I feel like all of it goes down to my thighs or my butt. Do you think I just have to lose weight (and in what way?) or do I need to do some exercises/strengthen abs and obliques? I also have a hunch that it may be because I drink lots of green tea while sitting nearly all day, so please tell me if that’s a possibility.",4.452426470588237,5.845704095588237,4.37723529411765,87.90305882352942,70.54411764705883,7.498823529411764,23.894117647058824,7.908726449838941,0.9649494117647062,551,14,115,7,10,169,90,136,0.052000000000000005,0.883,0.065,0.412,1,0,1,0,0,0,33,0,1,0,1,6,4,0,0,4,0,9,13,9,1,3,23,16,13,0,2,5,0,2,2,0,1,3,0,0,2,6,6,8,0,3,2,0,1,1,2,0,0,0,5,17,2,15,14,6,14,0,1,3,1,4,6,1,8,7,73,23,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1563132570201166,0.0,0.0,0.0,0.13292287483728024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1191536247108722,0.0,0.0,0.0,0.0,0.0,0.0,0.21711750492736034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12605872808381924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1914812454439392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09883295628935347,0.13964020570045468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19098861121315566,0.0,0.0,0.0,0.32828267275169193,0.21867529101921573,0.0,0.3323546363429929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14493479030364642,0.0,0.0,0.0,0.0,0.0,0.0,0.2225381512511117,0.20510759362995046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21456182785674044,0.0,0.22035737202033406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2009705324015592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13835110396853093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17084498955342106,0.0,0.0,0.0,0.0,0.12524605313987625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32255812369315745,0.0,0.1551509862371591,0.0,0.2380236613848459,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12587302496709274 fitness,Ban-a-na,2018/03/09,"Exercises while traveling long term to not fall off? Hey guys, so I am leaving the country again for the long term now and I was wondering about exercises to do while traveling that will help me keep up a toned and slim physique. My weight fluctuates highly and whenever I travel I fall off and I believe it is because of lack of exercise. I am mainly into 30% cardio and 70% strength/weight training. Bare in mind I will be in quite hot countries only. What do you think?",2.9313797313797285,5.37390921978022,4.0434432234432265,84.08211233211235,77.68131868131869,7.560927960927963,27.69352869352869,8.515128840125781,2.245797557997558,373,16,71,8,9,121,66,91,0.027000000000000003,0.937,0.036000000000000004,0.1926,0,0,0,0,0,0,10,0,1,0,1,4,0,0,0,3,0,9,5,0,0,0,12,12,8,0,1,1,0,2,0,0,2,4,0,0,1,3,6,1,1,2,6,0,5,1,0,0,0,1,2,10,0,12,8,4,20,0,0,0,0,4,7,0,1,8,50,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1381223779108386,0.0,0.0,0.25528049633323424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22435195548001266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15187324156057944,0.23939648573723296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20139662913877449,0.0,0.0,0.0,0.0,0.0,0.2399177850180084,0.0,0.0,0.0,0.0,0.0,0.0,0.4010361520171584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2287833840495949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17232593816510053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24099801113910954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14518469518324675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5518320435369743,0.0,0.0,0.0,0.0,0.0,0.0,0.24571868047321116,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,confused_student2,2018/03/09,"How do you pick what whey protein is for you? I'm a 5'2"" 115 pound female. I work out for 1-3hrs 1-3 times a week and juggle school, work, and clubs in my full-time student life. I also eat a full meal 2x a day on most days. I want to start building muscles and getting fit. I've been doing squats (and barbell squats), cardio, and using a variety of machines. Anyways, I was curious as to know how you should pick a protein? I've been looking at GNC products on Amazon and have been looking at GNC Pro Performance 100 Whey Protein - Natural Strawberry 2.11 lbs. But I'm just genuinely curious as to what other people look for when shopping for the right whey protein? Any tips and suggestions? 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Hi Guys! So I was just wondering what your opinion was on the Darabee fitness programs and whether they are worth doing? Thanks",3.9261999999999984,7.218127920000002,1.9515,92.20325,89.8,4.1000000000000005,38.25,5.985473137389443,2.6092000000000004,118,8,19,1,4,32,22,25,0.0,0.736,0.264,0.7616,0,0,0,0,0,0,3,0,1,1,0,2,1,0,0,1,0,4,0,0,0,0,5,6,3,0,0,2,0,0,0,0,0,0,0,0,1,1,1,0,0,1,0,1,0,0,0,0,0,2,0,3,1,1,4,0,2,0,0,0,0,4,2,0,2,0,14,4,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5712787925880374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5311850966532853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6256859709411697,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,zer0_snot,2018/03/09,"Has anyone seen any visible differences between taking Casein protein at night VS only eating normally throughout the day? I'm getting my daily dose of protein from normal food, by eating throughout the day. However, I read that Casein protein is slow digesting. So if you eat that before you go to sleep then your body will be digesting protein all night and it can result in muscle synthesis happening all night. That sounds like your muscles will grow much faster if you take Casein powder at night. However, I have also read that ""it doesn't matter at what times you eat protein throughout the day. All that matters is how much protein you've eaten by EOD + whether you met your total calories target for the day"". Also, IMO, it sounds a bit unnatural for the body to have to be digesting something throughout the entire night. Not sure how safe that is. These two points seem to contradict each other. I'm not sure which one is true. Does anyone have any experience in taking Casein protein at night, before you sleep? How have the results been? Did you feel that your muscles were growing well with/without it? I can tell you one observation that I have made for Whey protein. After a workout session, consuming it leads to a quick recovery for my muscles. The majority of soreness and pain recovers within an hour or two. This isn't as great if I eat normal food and try to recover from that. So there is definitely some truth in the case of Whey protein being helpful. But I'm not sure about Casein. Did you feel anything after drinking it at night?",5.428666247247564,7.277031069204156,5.70203994966971,77.57909955960994,68.75778546712803,8.022711544510852,30.78342245989305,8.575989854853784,2.6071439446366784,1245,51,207,20,22,396,149,289,0.062,0.873,0.065,0.2415,2,0,2,0,0,0,32,0,13,0,1,11,10,0,0,13,0,24,19,4,7,9,40,40,18,0,6,10,0,2,1,0,2,6,2,0,0,20,4,12,1,3,4,0,4,5,1,1,4,8,5,20,9,31,27,10,33,0,0,1,0,16,10,0,6,20,143,40,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12942539578637166,0.0,0.0,0.0,0.1100584557755286,0.0,0.0,0.0,0.0,0.1131640451534527,0.0,0.06659129741860696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1377160546940269,0.0,0.0,0.0,0.08834505136393282,0.17977054245473714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2087500585119948,0.0,0.0,0.0,0.0,0.08454548761808052,0.0,0.0,0.07081473502833756,0.0,0.0,0.07927202225099768,0.0,0.4140132262300909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07915651435683732,0.0,0.0,0.08183243525429552,0.0,0.0,0.0,0.0,0.0,0.19570060401311395,0.0,0.0,0.0,0.04227801551295248,0.0,0.045989413696290116,0.0,0.0,0.08921596863320196,0.0,0.0,0.0715583980033945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05423981106537346,0.0,0.0,0.0,0.07969113522081192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.039534037400568926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0765696474902589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1189728657791658,0.0,0.0,0.0,0.0,0.5315738083693401,0.237856944255486,0.0,0.0,0.0,0.0,0.10966867245544024,0.061544260408835524,0.08610592003502188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07649674145184028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16188630564520728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0736676707995432,0.0,0.0,0.0,0.0,0.0,0.16195938948814742,0.0,0.0,0.062297135078002615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2288019737737826,0.0,0.1825281375625392,0.0,0.07072874307847225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.047185834181593216,0.0,0.0,0.0,0.0,0.054940219914686894,0.0,0.15809661442600395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07275792594132229,0.0,0.0,0.0,0.0,0.07800520154248428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,capitalsigma,2018/03/09,"Reverse dieting strategies? I'm coming out of a ~4 month cut at -500 cals/day, aiming to bulk at +500/day (or maybe a bit less). I've heard that it's good to transition gradually, so I'm at -250 this week and tapering down my EC. Next week I plan to go for maintenance without any E, and go up by 250 over the next two weeks. Is this reasonable? Too fast? What should I read to understand reverse dieting better? The top links on Google seem to be clickbait.",1.8169892473118312,3.9069517741935513,3.41204301075269,89.0047311827957,79.64516129032258,7.574193548387097,24.31182795698925,8.515128840125781,1.6228408602150544,357,13,77,8,9,118,72,93,0.023,0.8809999999999999,0.095,0.755,0,0,0,0,0,0,19,0,0,0,3,2,3,1,0,4,0,3,2,0,1,0,11,11,4,0,1,2,0,0,0,0,1,0,1,0,0,5,4,2,0,4,1,0,3,1,1,0,1,1,1,3,2,17,8,2,19,0,0,0,0,1,9,0,2,7,39,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13696111661049554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1781248080220039,0.2198801863346916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17349106666427985,0.0,0.0,0.0,0.0,0.0,0.0,0.2597768695266956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22892421696167156,0.16892749083268888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2023366353553641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1607581528842211,0.0,0.0,0.0,0.0,0.0,0.4283892831118283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20145775287213788,0.0,0.0,0.207076084964448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18334995488903175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1967417104987132,0.2096678864213901,0.0,0.0,0.0,0.0,0.0,0.0,0.4846606167830916,0.0,0.0,0.0,0.0,0.0,0.0,0.1941455461900257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Asp184,2018/03/09,"Left leg is stronger but smaller? I noticed a few months ago that my left leg is smaller than my right leg. I reasonably assumed that there must be some imbalance in my training that is working my right leg harder than the left. To correct it, I started doing pistol squats, aiming for four sets of ten reps. On the third and fourth sets, my right leg is always closer to failure, hardly managing to make eight reps... Then, last night, I went on a long run for the first time in ages, and my left leg isn't sore at all but my right leg's quads and calf are sore... so something must be up. What's going on here? How is it that my right leg would be bigger than my left but also weaker? And how can I fix this..?",2.9614608150470225,4.176425434482764,3.5481504702194364,93.10235109717873,73.9655172413793,6.100313479623827,22.83699059561129,6.11248444174946,0.2528620689655172,548,14,121,3,11,172,84,145,0.064,0.905,0.031,-0.7779,0,0,1,1,0,0,23,0,0,0,2,6,0,0,0,5,0,15,10,8,4,4,18,19,12,0,3,3,0,1,0,0,3,2,0,0,0,8,4,0,0,2,0,0,3,1,0,0,5,1,1,14,0,16,12,3,34,0,0,0,0,0,19,0,2,10,80,22,2,0.0,0.0,0.0,0.0,0.0,0.0,0.11368029027010823,0.0,0.0,0.0,0.0,0.10255642973302878,0.10670902052654753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10908401419395612,0.0,0.0,0.0,0.0,0.0,0.0,0.07288384239507052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11488115344565605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10453572092593642,0.0,0.0,0.6966857029018484,0.0,0.0,0.0,0.0,0.0,0.1134916269282106,0.0,0.0,0.0,0.0,0.0,0.0,0.08560365654404667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1023628870203621,0.0,0.0,0.0,0.0,0.0,0.0,0.12034801228198973,0.0,0.0,0.14600628703402696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13185586864201418,0.0,0.0,0.0,0.5475970376482857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09872825526053254,0.0,0.0,0.0907715413466792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07477992488624828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11888318217172784,0.0,0.0,0.0,0.0,0.0,0.09336293112157798,0.0,0.0,0.09110063537373868,0.0,0.0,0.0 fitness,AeroJohn,2018/03/09,Is it ok to hit your daily macronutrients and daily calories before working out As in I won’t be eating anything else after working out since I met my tdee for the day before working out.,16.291891891891893,7.39568845945946,14.785945945945945,54.95567567567568,56.29729729729728,15.88108108108108,53.21621621621622,8.841846274778883,5.728156756756757,151,6,25,1,1,50,30,37,0.0,0.937,0.062,0.29600000000000004,0,0,0,0,0,0,1,0,1,0,3,0,1,0,0,1,1,3,1,0,0,0,4,5,2,0,0,0,0,0,0,0,1,0,0,0,0,1,4,1,0,0,0,0,0,1,0,0,0,1,0,4,1,8,1,0,6,0,0,0,0,2,4,0,0,2,18,5,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24601823606009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5087851140667583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19280417698473745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3059102542555767,0.24974234177917415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24730242853430004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6529383374195267,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Epoxy,2018/03/09,"I flex pretty hard on my lower core when I do pretty much any form of weight training. Am I setting my body up for injury or bad form? For example, I've only fairly recently picked up daily pull-ups and am at 5-7 reps depending on the day. They have felt pretty clean everywhere except for my lower abs and gut-ish area where I seem to flex my stomach pretty hard on every rep. It hasn't started to hurt yet but I can feel my lower belly poke out a bit more with each pull which feels a little unnatural. Almost like every rep is a step towards a hernia. I feel it a little when I do any sort of work out though, mostly during pull-ups or certain ab routines, but it worries me all the same. Is this normal or should I be fixing this before it becomes a problem?",5.114613220815752,4.693535721518988,6.417426160337553,80.32117440225036,68.36708860759494,8.288045007032348,27.04922644163151,7.3871296695380915,1.4411116736990155,596,15,119,5,9,203,104,158,0.127,0.764,0.109,-0.451,3,0,0,0,0,0,15,0,0,1,1,5,5,0,0,8,0,11,3,2,2,2,28,17,10,0,3,6,0,7,1,0,1,0,0,1,0,7,6,1,0,5,0,0,2,1,3,0,0,1,7,15,2,18,14,9,22,0,1,0,0,1,13,0,8,7,79,22,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14322766649108296,0.0,0.0,0.0,0.0,0.0,0.0,0.1945357464105304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1194272292800356,0.0,0.15796956911645166,0.12171120930161568,0.0,0.0,0.0,0.1561558390734814,0.15887828160330314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09224495328350377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2410242522573987,0.0,0.0,0.0,0.0,0.0,0.2169665260239654,0.0,0.13733485662292402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2562603390112708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1531206165861232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06987907853284217,0.28671484177471224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1051462837810233,0.0,0.0,0.0,0.0,0.0,0.1401427325252288,0.0,0.0,0.0,0.0,0.0,0.10878363276635178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5820670911683858,0.0,0.1368640074668101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14122859907576754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13021257861861493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10124004355979577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14052995969198806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17417660687655262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1041302931886874,0.14525774358029134,0.0,0.0,0.0,0.0,0.0 fitness,MikeScottsSebring,2018/03/09,"I’m a pretty small guy which I think leads to my problem. I’ve been lifting straight for about 5-6 months and have gained about 20 pounds over those months. I’m 155 and I don’t lift a ton of weight but pretty good for my size. My question is how do I combat that the muscle I work isn’t getting tired but my wrists and forearms are what give out on me. Any suggestions? I do wear wrist wraps. Edit: This isn’t my 1st go of lifting but is my 1st “real” attempt at bulking. Plus today was my 1st day back from taking a week and a half off because of the damn flu so I need to keep in mind I’m not going to be back up to full strength right away.",0.6618003273322408,2.2801251418439747,2.1137588652482293,99.22615384615385,81.2695035460993,4.622149481723951,19.356792144026187,4.713530739802397,-0.6498209492635025,499,12,122,1,13,161,95,141,0.108,0.769,0.122,0.2617,0,0,0,0,0,0,10,0,0,0,5,6,4,1,0,6,0,12,7,4,2,0,19,23,10,0,2,4,0,1,0,0,0,2,0,0,1,5,6,1,1,2,0,0,3,4,2,0,1,2,1,14,2,21,20,2,22,0,0,0,0,4,12,1,1,7,73,19,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12906465654294055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17831526276452495,0.2918757346265025,0.0,0.115695072559791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12239974845785515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09915817032042333,0.1820651996664686,0.2157256465756324,0.15918801718728806,0.0,0.0,0.0,0.18792331960101766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1686953118961573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.191635205087324,0.0,0.30297936088657085,0.0,0.0,0.14072791424773534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3861721590645905,0.0,0.18160473273140412,0.0,0.0,0.2126097977378372,0.0,0.0,0.21602415766338345,0.0,0.0,0.0,0.0,0.0,0.1620808139741643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14269950889843275,0.0,0.0,0.0,0.0,0.0,0.0,0.12161066221028898,0.0,0.0,0.0,0.2181372886349738,0.17990005034255668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15223920869671104,0.2311147885067582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13817039566344858,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Shnauz,2018/03/09,"Regarding the ""Instructional Videos"" Link Hey, new here, tried to get a visual guide to the deep squat but it seems the Instruction Videos Megathread link is down, in case y'all don't know. ",7.640285714285718,7.875851457142858,6.069285714285716,82.71821428571431,63.0,10.428571428571429,28.92857142857143,10.125756701596842,2.3890000000000002,151,4,30,3,2,44,30,35,0.0,1.0,0.0,0.0,0,0,0,0,0,0,6,0,1,0,0,1,0,0,0,4,0,2,0,0,0,0,5,5,1,0,0,1,0,0,0,0,0,0,0,0,0,1,0,0,0,4,2,0,0,1,0,0,0,0,0,1,0,4,5,0,4,0,0,0,0,2,3,0,1,1,14,2,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3123689680938672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3285806265557321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5774387153748733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5442898402476372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4059230215368829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,maksav91,2018/03/09,"Best way to calculate body fat percentage with tape measurer? So I am aware of there being multiple methods of calculating body fat percentage (Navy Seal, YMCA methods) with a tape measure. I don't have any calipers so is any one of these known methods more ""reliable"" than the others?",6.001470588235293,8.165017725490202,6.272696078431372,72.7996323529412,67.82352941176471,10.590196078431372,36.27941176470589,10.686352973137794,4.592094117647059,228,12,37,7,4,73,39,51,0.0,0.91,0.09,0.6767,0,0,3,0,0,0,8,0,0,0,1,3,1,0,0,2,0,5,4,4,0,0,3,5,2,0,0,0,0,0,0,0,0,2,0,0,0,2,2,2,0,1,0,0,0,1,0,0,1,0,0,2,1,7,4,2,1,0,0,0,0,0,0,0,0,0,24,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4539717627553657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3502877451636118,0.0,0.0,0.7415218528607723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2261819875756743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2649437382449776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Timeymoose907,2018/03/09,"Should I change my routine? So I recently started going to the gym semi regularly (every other day) and don’t have a specific workout plan, should I be going with a specific routine? I kinda just do as much cardio I can untill I can’t use the elliptical anymore and then I do a combination of legs and arms and chest untill I’m tired and sweaty I’ve noticed some small advanced like my stomach shrinking and my arms getting a lil more defined but everyone else here has a specific routine Many thanks",2.988350515463914,5.577620257731957,4.8589793814433015,77.5029020618557,78.38144329896906,7.178969072164946,30.318556701030932,8.238735603445708,2.724571958762886,403,20,68,8,10,137,66,97,0.023,0.8909999999999999,0.086,0.6715,0,0,0,0,0,0,5,0,0,0,2,3,2,0,0,7,0,10,7,5,1,0,14,17,12,0,2,2,0,0,1,0,2,2,0,0,0,1,7,0,0,0,2,0,3,2,0,0,0,0,0,10,2,6,14,3,10,0,0,0,0,0,1,0,2,7,48,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.266023322305667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2837637612529023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1729934678006732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2240812125375289,0.0,0.0,0.0,0.0,0.0,0.0,0.2260048909880477,0.2563160875296143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1401450244843127,0.0,0.3048954606921505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13104916520429055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2719546080540135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19718824293540801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30539453386585497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2648559540342583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1898625951045096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24696057873548935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30830395072743083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2316743854190578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GoogleDriveMeDicen,2018/03/09,"Having a shower after gym Hi everyone, I have a question for you all, does it change something if after going to the gym you take a cold or hot shower? Which one is best for your body, or it's the same?",2.8241085271317843,3.46651962790698,4.54418604651163,88.01224806201557,73.65116279069767,6.663565891472868,21.310077519379846,6.42735559955562,0.29083565891472896,156,3,34,1,3,53,33,43,0.0,0.89,0.11,0.6767,2,0,1,0,0,0,5,0,3,0,1,0,1,0,0,5,0,3,1,1,0,1,6,5,3,0,1,3,0,1,0,0,0,0,0,2,0,3,0,0,0,1,2,0,1,0,0,0,1,0,2,4,1,5,5,3,3,0,0,0,0,5,0,0,4,2,27,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3636489212141851,0.0,0.0,0.3849030198353274,0.0,0.0,0.0,0.0,0.0,0.0,0.36656975328723995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3032399523198681,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33111248791751885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1969339800664519,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2348093443621803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3881791000214353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26676623534859506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26053816675936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mrmuffin210,2018/03/09,"Knee wrap squat increase So I have recently started using knee wraps on squats because I finally got tired of my right knee hurting when I would squat and the security of the wraps just gives a lot more ease of mind while lifting. I have seen in a few different places that knee wraps increase how much you lift, and I have noticed I can do more on my 5x5. I was wondering if anyone on here could give a rough number as to how much can be attributed to the wraps. I've yet to see any consistent number and hold this sub in rather high esteem in regards to quality of information. ",7.0342898550724655,6.226044965217394,7.0710869565217385,78.5043115942029,64.56521739130434,10.797101449275363,33.94927536231884,10.125756701596842,3.1168840579710144,461,17,93,9,6,148,76,115,0.049,0.8420000000000001,0.109,0.5849,1,0,0,0,0,0,5,0,1,0,0,8,2,0,0,6,0,10,5,4,4,0,17,18,10,0,4,3,0,1,0,0,1,1,0,0,0,2,3,0,2,2,0,0,2,0,1,0,0,3,3,10,1,15,12,8,17,0,1,2,0,4,9,0,3,6,62,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13964457174178838,0.0,0.0,0.0,0.0,0.14358501135299434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12517903268794495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16395471368661949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21454632136956897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22495013044371606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3939795373499228,0.0,0.0,0.16423660129893744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21696281925311875,0.0,0.0,0.0,0.0,0.21983068225295893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17458063901841767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20734426342478712,0.0,0.0,0.0,0.3019107395893331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2337915491649825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21454632136956897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2027576689582715,0.0,0.0,0.17536718774324,0.0,0.0,0.0,0.0,0.16363681248405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14534729772689628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2360188224125559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17735587072674386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22269256582630212,0.0,0.0,0.0,0.1458742572432988,0.0,0.0,0.0 fitness,Playstatiaholic,2018/03/09,"Am I screwing myself over? So currently I'm going to the gym 7 days a week, twice a day if a can. Im hitting it pretty hard, usually with the intention of being completely drained and sore after. I recently hit my weight loss goal and am going onto my 3rd month of lifting, I still want to drop about 15 more pounds so I'm consuming roughly 1500 calories a day, I usually bump it up to 2000 if I'm really hungry. The thing is I'm eating relatively clean food, usually chicken breast and lots of veggies make up my 1500 calories. But I'm starving the rest of the day so I literally chug Coke Zero to fill that hunger, I end up going to through roughly a liter a day of that stuff. I just don't really know if I'm going down the correct path with this mentality, I mean the goal overall is to be healthier and stronger. I'm by no means experienced in nutrition, I just don't know if it'll bite me in the ass sooner or later. Seeking any and all advice. Personal stats: Age: 21 Weight: 215lb Height: 6'1 Caloric intake: 1500-2000/day Workout: lift 7 days a week, muay thai for cardio 3-4 days a week, depending on how I feel.",3.2661955691367446,4.370301705627711,5.136251591545712,82.44034377387321,73.06926406926407,8.552177234530175,28.306850012732358,9.007467420416297,2.237385841609372,878,34,182,18,17,302,139,231,0.11,0.8440000000000001,0.045,-0.8991,1,0,0,0,0,0,29,0,0,0,3,8,2,1,0,16,0,10,11,2,4,2,28,30,15,0,5,8,0,6,0,0,1,2,0,1,1,8,7,6,0,5,2,0,5,3,2,0,2,0,7,15,0,27,25,4,37,0,1,0,3,1,10,2,7,21,100,23,2,0.0,0.0,0.0,0.0,0.0,0.11037064887397374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07680793588494178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1184229390406089,0.0,0.0,0.0,0.0,0.0,0.5827325487055294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11557313288369545,0.0,0.0,0.1000376514023984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0571094732888132,0.0,0.0,0.0,0.0,0.0,0.13657614346635094,0.0,0.0,0.0,0.0,0.0,0.2567618754001184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10117846232277687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12200230503883035,0.0,0.0,0.0,0.0,0.0,0.12414560086553605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09602362885449786,0.0,0.0,0.07539310042208901,0.0,0.0,0.2460651183248753,0.0,0.0,0.11382416287623877,0.0,0.0,0.0,0.09015333844588937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09862109578391187,0.0,0.0,0.0,0.0,0.0,0.11490785792357565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14471367437007074,0.0,0.11152168568588088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09019974078479752,0.0,0.0,0.0,0.12929746566408334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07503706845178347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3731859897184975,0.0,0.06661915609078534,0.0,0.2717981752857538,0.2750784038507545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Erubya,2018/03/10,"What are the best bodyweight exercises for your shoulders? Pretty much the title. I'm 18 and male, and my chest and arms are fairly big but I feel like my shoulders look small compared to them. I work out at a park near my house so I don't have weights available to train them. What are the best ways to get bigger shoulders using just my body?",2.0655279503105604,4.376130956521742,2.4484886128364387,95.06478260869568,80.01449275362319,4.522567287784679,21.45134575569358,5.288315135182226,-0.14398716356107588,272,8,57,1,7,83,50,69,0.0,0.807,0.193,0.9338,0,0,0,0,0,0,6,0,1,2,3,2,3,0,0,4,0,5,8,6,1,0,8,10,5,0,0,2,0,2,1,0,0,1,0,0,1,2,4,1,0,1,1,0,0,1,0,0,0,0,3,10,3,7,10,3,7,0,0,1,0,4,6,0,0,1,37,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5626058998985258,0.0,0.0,0.2977441939399701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1355346217474406,0.19149566269105608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14004556562380086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3092948239720372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13095616154119075,0.0,0.0,0.0,0.22509529992897898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19704830134261256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2727041970903829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2315099695186835,0.0,0.0,0.0,0.2127663789781925,0.0,0.3264138615694848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19514429472249467,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Circinus_,2018/03/10,"Risk of injury with weight lifting? F/5’4”/135 lb. So, I’m not new to working out or weightlifting and I’m in good shape. But, I am newish to “serious” lifting, doing a program with progressive overload and lifting heavier each week. My squat right now is at 175 lb x 5, and just gauging by how that feels I know I could do considerably more, but I have a mental block. I’m afraid to put more weight on the bar because I keep envisioning all these horrible back/neck injuries that could happen. I know 175 lb isn’t a ton of weight, and I have good form, and people go much heavier safely and without injury. But how do I get over this fear? And how real is the risk of injury with lifting anyway (assuming paying attention to form and not doing stupid things)? Like, more experienced lifters that have been doing it for several years, have you or people you’ve known been seriously injured like blowing a disk or tearing something?",4.4765133171912845,6.3085090847457685,4.874047619047619,82.63639830508475,71.14689265536722,7.317029862792575,29.59200968523002,7.957251820313856,2.036343341404358,736,30,135,10,14,233,108,177,0.18600000000000005,0.711,0.103,-0.9374,0,0,1,0,0,0,24,0,1,0,2,7,12,1,4,6,0,17,5,0,3,1,40,27,18,0,2,10,0,5,2,0,0,1,0,0,0,7,13,4,3,7,2,1,2,4,7,0,0,2,6,10,5,18,23,9,13,0,0,0,0,1,7,0,4,6,90,17,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12506833938356504,0.0,0.09915034984617906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25972667901153945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18302724378691235,0.08224107505079853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0849782714151119,0.0,0.0924381343799806,0.27284736067358906,0.0,0.0,0.0,0.0,0.14383146639652672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14457140500318388,0.0,0.0,0.17877712908287272,0.0,0.0,0.0,0.0,0.0,0.0,0.1589258208835034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16391363783655727,0.0,0.0,0.0,0.0,0.0,0.11956697064125744,0.0,0.0,0.157089048186035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22552301510663886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1635088660436703,0.0,0.0,0.0,0.18513209191758254,0.0,0.0,0.0,0.0,0.0,0.1389027989985202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1837489809670663,0.0,0.0,0.0,0.0,0.0,0.0,0.1252164461555801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10805788992180834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1304685711207236,0.5941941595627145,0.0,0.0,0.0,0.0,0.0,0.1567894592033754,0.0,0.11841163815629192,0.0,0.0,0.0,0.0,0.0,0.10474171047643596 fitness,whitneymak,2018/03/10,"What's happening? (wall of text) I need you to help me get my head wrapped around my diet. I do AWESOME for, like. 5 days and then I hit a wall. I just want to eat whatever. Usually simple carbs, sugars especially. I can't seem to get my mojo back (in the gym or for my diet) since we got back from Mexico in January. I'd been doing awesome on tracking my food (I track my macros). Went to the gym RELIGIOUSLY every night. I tore my rotator cuff paddleboarding while we were in Mexico and kind of just gave up everything after we got back. I have been cleared by my physical therapist to do pretty much everything except direct shoulder work at the gym but I'm still struggling to go. I'm also bipolar and have been struggling with the deepest depression of my life (no triggers, just happen). I'm coming out of it with help from my doctors. Does anyone have any advice? Been there? I dunno. I feel out of control. ",1.51254761904762,4.038089794444447,3.551746031746031,84.86500000000002,84.3888888888889,6.761904761904763,23.015873015873016,7.957251820313856,1.5552539682539686,713,26,137,15,21,241,113,180,0.068,0.835,0.097,-0.2319,0,0,0,0,0,0,28,3,1,0,2,10,5,0,2,5,0,12,10,2,2,1,26,30,8,0,2,6,0,1,1,0,0,3,0,0,0,2,12,5,1,2,3,0,3,2,3,0,0,9,2,25,2,29,20,1,24,0,1,0,0,7,11,0,3,11,91,27,2,0.0,0.0,0.0,0.0,0.0,0.1441775461459988,0.0,0.0,0.0,0.0,0.0,0.117990275410533,0.0,0.0,0.0,0.10033446240834272,0.0,0.0,0.0,0.0,0.10316566368678512,0.0,0.0,0.13134476423656544,0.0,0.0,0.0,0.3403549318792037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12709543655309635,0.0,0.0,0.16548228907937565,0.0,0.0,0.0,0.09515318360103754,0.0,0.12707877607921106,0.0,0.0,0.0,0.0,0.1510167576836184,0.12911608325940752,0.0,0.0,0.0,0.0,0.15097356833158865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12431154285950725,0.0,0.2652047002376359,0.0,0.0,0.0,0.0746022951253408,0.0,0.0,0.0,0.0,0.0,0.17840987099338973,0.0,0.0,0.0,0.15417050614758315,0.0,0.08385222320588169,0.0,0.2360076140957654,0.0,0.0,0.0,0.26094399903689103,0.0,0.0,0.0,0.15142193006592902,0.0,0.0,0.0,0.19779024686567973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15364357948880894,0.0,0.0,0.0,0.0,0.0,0.0,0.10421415350880513,0.07208217417674098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1084612576563764,0.10940144265751116,0.0,0.0,0.0,0.13845933552120362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1501045174358929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13431782400476686,0.0,0.0,0.0,0.12204929247549187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11782822174223807,0.0,0.0,0.3084884582252069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17130907308187446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16249803367897195,0.0,0.08702482543573804,0.0,0.0,0.0,0.0,0.1367740612913054,0.0,0.0,0.0,0.0,0.0,0.10741323566787424,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dvandriesen,2018/03/10,"PPL on 5 Day schedule Is anyone currently doing this and if so how successful. I was planning on doing. PPrLPrP and then so on. Maybe over thinking it any advice would be great. Want to get into a routine. ",0.3848928571428552,2.6878222750000016,2.568571428571431,86.825,101.25,4.285714285714287,23.214285714285715,6.18269132825596,1.0286785714285709,161,7,28,2,7,54,35,40,0.0,0.782,0.218,0.8583,1,0,0,0,0,0,5,0,0,0,2,3,2,0,0,1,0,6,0,0,1,0,8,9,7,0,3,1,0,0,0,0,1,0,0,0,0,2,3,0,0,1,0,0,0,0,0,0,0,1,0,1,2,6,6,0,9,0,0,0,0,0,5,0,1,4,23,3,1,0.0,0.0,0.0,0.0,0.0,0.3962032764134775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2757214545954005,0.0,0.0,0.0,0.0,0.28350166207354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2614831789807825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21183208236926898,0.0,0.0,0.0,0.0,0.44701257111684056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4073313127022576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2597974501855582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23914626020916785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28802166739081364,0.0,0.0,0.0 fitness,ankursahoo,2018/03/10,"Biceps haven't gotten any stronger for 6 months I have been curling a 50 lb bar for the past 6 months and I don't think I see any progress in my biceps at all. I have gotten stronger in my other muscle groups I think. My back/biceps workout includes Lat pulldown 4x8 High row 3x8 Seated rows 3x8 Bicep curls with 50 lb bar 5x5 Dumbells curls with 20lbs (and keep dropping the weight in the same set for maximum reps till failure)-3x(till failure) Hammer curls with a special bar- 3 x 6 (can't do more than 6 reps) Some facts: Age:19 Height: 5'5 Weight: 118 lbs Calories every day: probably 1500 to 1600 Try to eat 118 g of protein I do intermittent fasting to lose some fat",3.022493734335839,5.137489789473684,3.194154135338348,91.90270989974935,75.9172932330827,5.335588972431078,24.6171679197995,5.985473137389443,0.539185964912281,534,18,107,3,12,163,88,133,0.058,0.897,0.045,-0.1451,0,0,0,0,0,0,16,0,0,0,2,0,2,0,0,5,0,8,10,4,0,2,13,14,3,0,0,0,0,2,0,0,0,1,0,0,0,1,5,7,1,2,4,0,0,3,1,0,0,3,3,9,1,16,11,5,14,0,1,1,0,1,6,0,2,6,46,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2963420582914301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16754210308490536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1405194666143404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22295339464172367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18357968735828195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23021019588597624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.193668496436085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24376047357327005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34783158236304706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20799835390224647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2349196683750062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17362819484826733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27922713246899394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14793136736089127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5306567573353793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Gummybear_Qc,2018/03/10,"Is MusclePharm Combat Protein Powder shit? So it's hard to understand. I know they got a lot of flack with Arnold ending the contract because it was made with fillers, but that was the Arnold product right. I got a tub of the Combat Protein Powder ( not the 100% whey) at Costco and comes down to less than a dollar per serving. I just wanna know if like, it's still a protein powder that I can take after a workout right. I'm just trying to understand what all the issues with it, if it's still for sale it must work and be ok?",4.392576769025368,4.958705373831776,5.038718291054738,86.16299065420563,70.02803738317758,7.235781041388518,26.50066755674232,6.868970318607317,1.1107714285714292,413,12,84,3,7,133,67,107,0.086,0.856,0.059,-0.1899,0,0,0,0,0,0,12,0,0,1,1,5,3,1,0,10,1,6,1,1,1,2,21,16,6,0,4,6,0,1,1,0,1,0,0,0,0,9,6,0,0,4,1,2,1,1,1,0,0,5,1,5,2,14,9,3,9,0,0,0,0,1,4,1,3,5,58,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13047983234450952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18438079634439844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1895803192455399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3423826457540781,0.0,0.0,0.0,0.0,0.0,0.1917422582300348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.223407347170268,0.0,0.0,0.0,0.0,0.2352670451083125,0.0,0.0,0.0,0.0,0.0,0.0,0.10457156478148424,0.0,0.0,0.0,0.0,0.0,0.0,0.18197338660146212,0.0,0.20253453427217608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3655864846392867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2197140947647032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34187319302533903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1609351857840694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14532249028112146,0.0,0.0,0.4456567431339937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15582729378404814,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MFlovejp,2018/03/10,"Abnormal Bulk Results I’m a 32 yo male and 5’11. I started my first ever bulk and weight training regimen and went from 165lb to 195lb in 3 months. What surprises me is that I don’t have a big belly or particular gathering of fat anywhere as a result. Is this normal? For clarification, I was not very physically active prior to starting the program.",3.4330434782608705,5.486653971014499,5.8254347826086965,73.77989130434786,74.5072463768116,8.657971014492754,30.34057971014493,9.2995712137729,3.0849014492753626,280,13,50,7,6,99,58,69,0.041,0.928,0.031,-0.1441,0,0,0,0,0,0,6,0,0,0,1,1,1,0,0,4,0,5,2,1,2,1,10,9,5,0,1,2,0,1,0,0,0,1,0,0,1,3,3,2,0,1,0,0,1,2,0,0,1,2,1,5,1,7,7,0,9,0,0,0,0,2,2,0,1,6,31,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31654588009434714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2976635957305112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2793232834800212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3428724418138098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4953866721334927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2887418149954237,0.0,0.0,0.0,0.4261395323932094,0.0,0.3244031285299233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,abhipersad,2018/03/10,"Does it make a difference whether you drink protein shakes before, during, or after your workout? If it was up to me, I'd want to take it during my workout, because I know they're meant to be meal replacements, so I don't eat any food with them. But the thing is, they don't full me enough. If I take them before my workout, when I come back I get mad sugar cravings and end up eating trash, and I get discouraged at the thought of taking after my workout cus when I get home hungry, since they don't full me enough, I just end up skipping them altogether and eating normal food, which is bad because that leaves my protein intake low and that messes up my gains (I should clarify here that I'm vegetarian to protein shakes are my main source of protein, thought I try to get as much as possible from normal food). So then I had the thought of taking my protein shake during my workout. This way In not skipping a shake altogether, and I can eat regular food before or after so I get full enough. But before doing this I just wanted to come on here and find out if when you take your protein makes a difference first, and does thus sound like a good idea",8.684739130434785,6.150986256521745,8.360869565217396,76.08478260869569,62.52173913043478,10.93913043478261,36.04347826086956,8.841846274778883,2.916078260869565,909,30,182,10,10,292,114,230,0.067,0.8909999999999999,0.041,-0.7003,0,0,1,0,0,0,22,0,4,5,2,11,11,1,4,7,0,12,11,0,3,0,38,34,24,0,8,11,0,0,1,0,1,0,1,1,0,10,11,11,1,7,6,0,6,4,9,0,1,6,2,34,2,24,26,8,30,0,2,0,0,9,12,0,5,12,124,44,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0613291497229341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06934698897774759,0.07530102370033116,0.10995233888627656,0.0,0.3069644573174074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15537343541531545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18844905035204515,0.0,0.0,0.1578436643160128,0.0,0.0,0.08834733664420885,0.0,0.3691286265622623,0.0,0.0,0.15975495318553906,0.27955681106641045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08242780177319325,0.07671163657383978,0.436210068906221,0.0,0.0,0.0,0.23559068906715624,0.0,0.0,0.07564321636673657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09046328753972056,0.0,0.0,0.0,0.0,0.10180831451701264,0.0,0.0,0.0,0.0,0.0,0.0,0.04956352527381714,0.0,0.0,0.09549329370861807,0.0,0.0,0.0,0.0440600203193233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12039888041748555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06629662979479466,0.0,0.0,0.0,0.0,0.0,0.17672504481480972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10167046324969384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07460227674659099,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.339040903258803,0.0,0.0,0.0,0.0,0.0,0.0599151578912785,0.0,0.0,0.2147913493136961,0.0,0.0,0.0,0.0,0.0,0.061229951832705035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1063873452979562,0.07158495538294596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Heavy905,2018/03/10,"Is this a good or bad idea, regarding the glutes. Hey everyone, quick question. I've been going to the gym for about two weeks now, doing a beginner weightlifting routine where I go three times a week. I'm a 27.10-year old guy and my ultimate goal is to have a fit, lean body with a big, strong ass. I was wondering if I could do something. On rest days, I want to do home workouts that focus on the glutes, all the ones that I can, I have a couple of lightweights too, I just want to know if it is a good or bad idea, I'd like to know why too.",2.8363695652173924,3.4618014521739155,3.765815217391306,93.66698369565219,73.6086956521739,7.4891304347826075,24.80978260869565,7.6454224807358475,0.8512826086956529,417,12,101,5,8,134,77,115,0.092,0.762,0.146,0.4939,0,0,1,0,0,0,18,0,0,0,2,7,6,0,0,12,0,12,2,2,0,1,17,20,5,0,5,5,0,1,1,0,0,0,0,1,1,4,2,0,0,6,3,0,2,0,2,0,3,2,1,8,4,11,17,2,15,0,0,0,1,3,5,1,6,9,63,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3003019069146273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1997511422663764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14358001890153235,0.1989790244828077,0.0,0.11597579354927592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17183574633548673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2044036312636228,0.30166657774118466,0.0,0.0,0.0,0.1780604649252735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18038465095810416,0.0,0.0,0.0,0.0,0.4060134841047131,0.0,0.0,0.0,0.0,0.0,0.0,0.1976602763379584,0.0,0.0,0.0,0.0,0.0,0.0,0.08785609723743919,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1887018558397564,0.0,0.12185779880664767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2014513127654576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1384423023019682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1048606089503036,0.0,0.0,0.0,0.0,0.0,0.0,0.17566826516080858,0.0,0.0,0.0,0.0,0.0,0.2121373727381388,0.0,0.28849835494546383,0.0,0.0,0.0,0.1622690526841473,0.0,0.0,0.0,0.19501850292444897,0.0,0.0,0.0,0.0,0.0,0.0,0.11580494408367915 fitness,superbriant,2018/03/10,Dieting question I see a lot of cutting diets that tell me to cut out processed sugars and carbs. I am just wondering is there a benefit to cutting them out completely vs cutting them down significantly? Will a little make that much of a difference? Thank you.,3.8781250000000007,6.719038895833336,5.362333333333332,73.71600000000002,76.70833333333334,8.840000000000002,32.516666666666666,9.3871,3.8049116666666674,209,11,34,6,5,70,37,48,0.14400000000000002,0.743,0.113,0.3094,0,0,0,0,0,0,4,0,1,2,0,2,6,4,0,4,0,3,3,0,1,0,9,7,1,0,0,2,0,0,0,0,1,0,0,0,0,2,3,3,0,2,0,0,0,0,4,0,0,0,2,6,2,7,6,2,4,0,0,1,0,5,4,0,3,0,27,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3387186958756807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3375253851023299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3237875805228211,0.0,0.0,0.0,0.0,0.0,0.27465116642386844,0.0,0.0,0.21564278728327455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2374837703949387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3618973239682289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25743428178130817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28236570534912586,0.2974271107848532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3503410991161828,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CaptainBoneSpurs,2018/03/10,531 starting weight? I haven’t lifted in a long time but want to start again. I don’t want to find a 1rm right now. I’d like to start low but I don’t want to start too low. Is there a formula to figuring that out?,-1.5825850340136078,0.2557650612244906,0.8398979591836735,103.58664965986395,92.26530612244898,4.899319727891157,14.289115646258502,6.42735559955562,-0.9287170068027212,164,3,45,2,6,55,31,49,0.115,0.713,0.172,0.168,0,0,0,0,0,0,5,0,0,0,0,4,3,0,0,3,0,4,1,0,0,0,8,11,2,0,3,2,0,1,1,0,0,0,0,0,0,1,1,1,0,2,0,0,0,3,2,0,0,0,1,3,1,7,11,0,13,0,2,0,0,0,5,0,0,9,24,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2317314287139833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12386708414058906,0.0,0.0,0.22437536887485646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2165222063383279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7178290989125939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1478415076505993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4486342773792291,0.0,0.0,0.3087440314365396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RubberPineapple,2018/03/10,"Keto Diet Question What’s up r/fitness. I switched to a Keto Diet from a High Protein, Moderate Carb, Low Fat diet recently while training about 2 hours 3 times a week (weightlifting and sprints). I was losing weight consistently on the previous diet but hit a plateau mid February. Hence why I switched things up. I’ve been on the Keto Diet for a week and I expected to see a drop in Water Weight or Normal Weight or anything. I’m still at my same old weight even while increasing my deficit from 300 to 500 calories, doing IF and maintaining the same exercise schedule. Did my body already lose the water weight on my previous diet? I’ve heard of people dropping a significant amount of water weight on the first week of the Keto Diet but I still feel full of water and my digestion process is slower. I fear that I perhaps made this decision to switch up my macros and cut the deficit even further too quickly. Should I go back to my old diet and just have more patience? Any advice is appreciated. Thanks!",4.7176562500000045,6.540190036458334,5.381166666666665,79.28050000000002,70.51041666666666,8.036666666666667,31.02916666666667,8.648137234880735,2.6219829166666666,805,35,142,14,15,260,114,192,0.125,0.821,0.054000000000000006,-0.9145,1,0,0,0,0,0,18,0,0,0,3,9,6,1,1,14,0,8,22,2,1,0,21,16,13,0,4,6,0,8,0,0,1,3,1,0,0,4,6,20,0,3,2,0,2,0,5,0,1,5,10,15,1,22,9,6,34,0,3,1,0,2,14,0,4,16,89,19,0,0.0,0.0,0.0,0.0,0.0,0.10282386478924434,0.0,0.0,0.0,0.0,0.11611751490576935,0.0,0.0,0.0,0.0,0.07155606037246501,0.0,0.0,0.0,0.0,0.0,0.0,0.08659054617457404,0.0,0.0,0.0,0.0,0.08091091026629306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1168803587006368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13899917580092933,0.0,0.0,0.0,0.0,0.0,0.0,0.11840647258386652,0.053204514239461036,0.0,0.0,0.0,0.0,0.08950364586410675,0.0,0.0,0.0,0.0,0.0,0.0,0.05980133447734081,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11117513842043994,0.0,0.0,0.10362463552352713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2354379160891992,0.0,0.0,0.0,0.0995656768015381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1030973691403243,0.0,0.0,0.22083018247389646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07294920732222875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11787517923347687,0.0,0.0,0.0,0.0,0.0,0.10389619746756468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08385005938445983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16806435488245014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09687630073699473,0.0,0.0,0.06990627906407874,0.0,0.0,0.0,0.06135707385009401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25321350477387544,0.7688083261054616,0.0,0.0,0.09494846872236473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TERMONATORKILLER,2018/03/10,"Looking for a gym based Sprinter’s workout. Hey all, I’m currently a junior in hs. I ran about a 12.3 second 100m dash (with spikes) last season. I’m looking to improve that time this year. I do conditioning every day after school but on the weekends i’m looking for a gym based workout. My gym doesn’t have a squat rack or a bench press. The gym includes: - dumbbells (2-60lbs) - A precor machine that includes: Bench presses, leg presses, leg extensions, rows, tricep pulldowns and a bicep culer. - Elliptical - Treadmill - bike I’m looking for a 60-90min workout. I’m kinda limited because i can’t do orthodox squats or deadlifts with the dumbells. Thanks so much! Edit: words. ",2.619285714285713,5.456272833333332,3.700285714285717,83.4947142857143,82.57142857142857,5.2647619047619045,29.82857142857143,6.742157984588678,1.920432380952381,531,27,89,6,15,171,85,126,0.03,0.914,0.056,0.5969,1,0,0,0,0,0,31,0,0,0,1,2,1,0,0,12,0,5,4,4,0,1,10,16,5,0,0,3,0,3,0,0,0,0,0,0,0,3,3,0,1,0,9,0,1,2,0,0,1,1,7,4,1,10,15,2,11,1,0,4,0,1,2,0,3,8,42,7,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1495656746396458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15823319480059214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2067215392364033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19999646226383894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8241431100691098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18036360594109946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2483116017233617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2258892307317953,0.0,0.0,0.0,0.0,0.0,0.0,0.14306803734774445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15800009394442202 fitness,Dreadh4llow,2018/03/10,"Inconsistent lifter in the past - should I ""start over"" with a starter program? Hey! My current physique - https://i.imgur.com/D4frfom.jpg So I am M/23/5'9 and weight in at about 155lbs - my problem is that I've been having periods that last about 3-4 months, where I go to the gym consistently, eat well, count my macros, follow my routine and make some gains, then lose the habit of working out and eventually quit training and eating (thus losing weight) only to start again in another half a year. I've been having 2 of these ""periods"" in the past and now - due to me finishing university - I have more consistent time and effort to put into weight training, so I can end this half-assing once and for all. But since I've made some muscle gains and quite some strength gains I've run into a weird problem where I am not sure if I should continue with my current program (details below) or ""start over"" with a program like Starting Strength or phrak's Greyskull LP and then move on to something for intermediate lifters. Would really love some thought and input regarding this. The program I've been running in the past is basically a 3 day split: &nbsp; Mon - Chest/Tri: * 5x5 Bench Press (NOTE: I can barely rep out 5x5s with 100lbs) * 5x5 Incline Dumbbell Bench Press * 3x10 Tricep Pulldowns * 3x10 Tricep Extensions * Some ab work + stretching to finish it off &nbsp; Wed - Back/Biceps: * 3x5 Deadlifts (can rep our 3x5 with 165lbs) / Chinups or Lat Pulldowns (alternating weekly) * 3x8 Dumbbell Rows * 3-4x10 Seated Biceps Barbell Curls * 3-4x10 Hammer Curls * Some ab work + stretching to finish it off &nbsp; Fri - Legs/Shoulders * 5x5 Squats (can rep out 5x5 with 170lbs, probably could 1RM 200lbs) * 3x10 Leg Press * 3x10 Calf Raises * 5x5 Military Shoulder Press * 3x8-10 Lateral Raises * 3x8-10 Dumbbell Bent-Over Raise &nbsp; So with these numbers in mind I feel like my squat is okay enough that things like Starter Strength and phraks Greyskull LP don't help me that much - yet I bench like a little girl and just can't seem to improve. Would gladly appreciate all the input I can get and whether I should switch to something else like PPL or modify what I am doing right now. Thanks in advance!",3.564134267878657,6.586010642317383,3.2615118825977447,87.05092733545067,79.85642317380353,6.071821268207207,26.010787427444967,7.423996415210882,1.5443311137881943,1743,69,309,26,46,521,219,397,0.061,0.821,0.117,0.9727,2,0,2,0,0,0,97,1,0,0,15,13,19,0,0,13,1,26,11,5,3,3,58,40,25,0,9,9,0,8,5,0,5,0,0,0,1,12,25,5,0,3,1,0,7,3,5,1,1,5,8,22,14,41,29,11,64,0,2,0,1,6,25,0,12,37,160,34,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41873907413094896,0.0,0.0,0.10131162876533567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07429271456919061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07714102595794002,0.0,0.0,0.062310144330130775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.197727169533686,0.0807113290021567,0.0,0.08557422112325687,0.09983146433411093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04885259326802294,0.06902339491874765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.050478534327255416,0.0,0.054909819436707294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06476051753016868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0787559680184674,0.0,0.0,0.0,0.0,0.0,0.23601158188328766,0.09683588389744342,0.0,0.0,0.0,0.21618001628226266,0.0,0.0,0.08720085574450588,0.09142159423444897,0.06449277603225574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09755589728059648,0.0,0.07711898081389174,0.10268886452661864,0.07102480824112566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10289423621123947,0.0,0.07348178536764997,0.0,0.0,0.0,0.0,0.2766963417456344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10416975523118914,0.18489935232873286,0.0,0.0971270393001692,0.0,0.2055287128231168,0.0,0.0,0.06189549532850451,0.0,0.0,0.0,0.0,0.08251061819259091,0.0,0.0,0.0,0.0,0.0,0.08795673127383273,0.0,0.0,0.0,0.07992280175747392,0.0,0.0,0.0,0.0,0.14876138500688174,0.0,0.0,0.27354479574885165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0910606308200164,0.0,0.0,0.0,0.0,0.08895219860319538,0.0,0.0,0.06418821911666682,0.0,0.0,0.0767033178211205,0.056338305419420975,0.0,0.0,0.0,0.0,0.06559678223451247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07750054380106194,0.3529614074405289,0.0868705263870239,0.0,0.0,0.0,0.0,0.0,0.0,0.211015563456942,0.0,0.0,0.13726826892100386,0.0,0.0,0.062218352288582586 fitness,NotAJamaicanSpy,2018/03/10,"What are your thoughts on assisted-reps? I never see them talked about really. I find them a great way to push myself to complete failure if I have a partner with me. I’m really just wondering if this has any benefit. To clarify I’m talking about someone aiding you lifting the bar up in bench press (for multiple final reps). ",4.233333333333333,6.023719952380954,5.619238095238099,77.2174285714286,71.69841269841271,9.484444444444444,31.647619047619052,9.888512548439397,3.4645771428571432,259,12,46,7,5,87,50,63,0.053,0.83,0.118,0.6204,0,0,0,0,0,0,8,0,2,2,0,4,2,0,0,3,0,3,1,0,0,1,8,8,2,0,2,3,0,1,0,1,0,0,0,0,1,2,1,1,0,3,1,0,1,1,0,0,0,1,2,9,2,10,7,0,7,0,0,1,0,7,3,0,3,2,31,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1856154584988624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2861830339996789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2990035422135523,0.24947148767437105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3009284985253078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2105159787115639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3497177044243664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21750592663696136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2312697721510991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4387739748600677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2166919263491333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21665512036370746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2960027890419437,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,tonypackman,2018/03/10,"Good upper back exercises that don't strain your forearms? Whenever I do pull-ups or lat pull-downs, my forearms always take the blunt of the work and are too tired to perform other upper-body exercises. But if I do bicep curls or chest press beforehand, my forearms are already worked. Any advice on how to solve this problem?",6.424836065573771,7.51348849180328,6.4132377049180365,76.24477459016396,65.72131147540983,8.722950819672132,31.643442622950825,8.841846274778883,2.6575868852459017,262,10,45,4,4,83,48,61,0.103,0.8029999999999999,0.094,-0.3689,0,0,0,0,0,0,9,0,1,0,3,3,3,0,1,2,0,5,8,5,1,0,7,6,6,0,2,4,0,1,0,0,0,3,0,0,0,3,1,0,0,0,2,0,0,1,2,0,0,0,1,5,1,4,6,0,3,0,0,0,0,1,2,0,3,1,27,8,2,0.0,0.0,0.0,0.0,0.0,0.29765249280885553,0.0,0.0,0.0,0.0,0.3361346885892101,0.0,0.2534523657475087,0.0,0.0,0.2071390701866819,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23421930488178785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3383429537388567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.255484799233675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29146194230926725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22902198309793026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3500939478799845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4435061937429862,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ExpertBirdLawLawyer,2018/03/10,"Intermittent Fasting - Can’t Squat So I’ve been intermittent (16/8) for a few weeks now and the weight loss has been great. My weights have stayed about the same including deadlifts, weighted lunges, arms, etc. However, my squat is really weak and I can’t even get through a set of a lowered weight. I’ve tried to switch the time I workout, but with no luck. The only thing affected is my squat(even my front squat is the same weight) and I have no idea what’s going on. Any tips?",2.313225806451612,4.853293064516134,2.5015161290322574,93.69227419354841,80.72043010752688,6.300645161290323,23.27849462365592,7.554174236665415,0.9284546236559148,377,13,80,6,10,114,64,93,0.134,0.795,0.07,-0.4491,2,0,0,0,0,0,17,0,0,0,1,4,4,0,0,8,0,10,8,2,1,0,10,12,5,0,0,1,0,5,0,0,0,1,0,0,0,2,4,5,0,1,1,0,2,4,2,0,0,2,5,7,2,7,10,4,9,0,1,0,0,0,1,0,1,4,47,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09854591735232636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16161647826392106,0.1914275495215891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07571114446775956,0.0,0.08235748774160527,0.0,0.0,0.15976726930217616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16358931753494385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1102129873987872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09283508032026366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1544581461037335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09627386364199933,0.0,0.0,0.0,0.08450002832937764,0.0,0.0,0.0,0.0,0.09838652255986308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1162405950618884,0.8823259386860055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,NT202,2018/03/10,"How important is muscle protein synthesis when cutting? We know protein, and a considerable amount of it, is important for preserving muscle mass when cutting. Experts such as Lyle McDonald and Eric Helms go with roughly a max recommendation of 1.5g per pound of lean body mass. From what we know about muscle protein synthesis, leucine is a key component. Research findings see to suggest on average 2-3g of leucine is required to maximise protein synthesis and muscle growth. In my non-expert understanding, the recommendations for protein of 1.5g per pound of LBM don’t correlate with the above leucine findings. There is a refractory period where by after MPS has spiked, adding more protein doesn’t equate a max spike. For someone of 160lbs LBM that’s 240g of protein. Depending on the source/amino acid quality of that protein, you’re looking at around 20-40g of protein per serving to get the max response so far as leucine. 240 devided by 7 is 34g of protein. So as an example, this person would be having 7, 34g meals. Assuming they got up at a normal time of day, the refractory period of 3-5 hours isn’t going to give you enough time to utilize 240g so far as MPS is concerned. I’m wondering what purpose these higher protein requirements such as 1.5g serve, considering the above. Not that I’m saying they’re wrong, as I’m not knowledgable enoguh on the matter to comment. I just want to learn more about why they are recommended. I read Eric Helms’ paper but still didn’t quite understand why recommendations this high existed considering the above. As far as I’m aware, there is evidence to suggest that smaller amounts of protein ingested within the refractory period have benefits, but even so I think the point stands. Thanks!",7.616099071207433,8.108024913312697,7.844953560371515,69.0970278637771,63.02476780185759,11.258204334365328,38.98142414860681,10.992663274268294,4.575697213622291,1409,71,237,36,19,460,172,323,0.015,0.932,0.053,0.8478,0,0,0,0,0,0,39,2,1,2,3,18,5,2,0,17,0,18,3,1,2,0,33,37,20,0,3,5,0,1,0,0,1,1,1,0,1,10,8,2,2,12,1,0,3,6,3,0,0,2,5,9,2,50,33,5,32,0,0,2,0,11,17,0,3,11,129,19,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15000914061355122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1871760162491356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.108674657734559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17411531194934354,0.0,0.11129890546866301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3080291772743567,0.0,0.0,0.0,0.0,0.0,0.08803923502234577,0.16164962353611634,0.19153561262624272,0.0,0.13477240442182914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17803949052537246,0.0,0.0,0.16594786907046674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1852167786169901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1415055016172882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16510348749765885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14713595598573215,0.0,0.0,0.15929590160301896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1792305471348104,0.16855505558475534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13400548171906326,0.0,0.0,0.13428021827033565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14277751399213198,0.0,0.0,0.0,0.0,0.0,0.13457186806274998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15514086577495315,0.0,0.0,0.0,0.107974054351319,0.0,0.0,0.1965184361108918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3508485699483176,0.0,0.0,0.0,0.0,0.09939124221310294,0.0,0.0,0.0,0.0,0.0,0.3041071454944303,0.0,0.0,0.0,0.18274131530918,0.0,0.0,0.0,0.11970428172794273,0.18423863547471173,0.0,0.0 fitness,import-that,2018/03/10,"Found this good (3-part) video guide for handstands by Gabo Saturno. It's pretty detailed and I like the editing (not much rambling, too). [Part 1](https://www.youtube.com/watch?v=Ua2IGSmkXgs) - The basics: Building strength, improving balance, fixing alignment. Shoulder mobility and core strength. Fingers and exiting. Beginner drills and progressions. What helped me a lot was doing handstands facing the wall. [Part 2](https://www.youtube.com/watch?v=rtIPEIalAyo) - More detailed info, mistakes and advice on kicking up to a handstand, exiting the handstand and holding it longer, plus more drills. Leg switches and controlling the fall seem to help me the most. Bonus: Cute small dressed dog. [Part 3](https://www.youtube.com/watch?v=zrQtOi4jwR4) - More info on shoulder mobility and core strength/stability. Straight vs banana handstand. Hollow body. Shoulder openers. ",8.034523809523813,12.069341222222226,4.251150793650794,73.93482142857147,89.15873015873017,5.90952380952381,40.964285714285715,7.1686216300943375,4.401609523809523,718,45,80,12,24,190,88,126,0.021,0.755,0.224,0.9782,0,0,0,0,0,0,67,0,0,0,5,1,7,0,0,8,0,2,7,7,1,0,21,4,9,0,1,2,0,1,1,0,0,0,0,0,0,4,10,0,2,4,1,1,1,1,1,0,0,2,1,3,6,8,2,9,11,0,0,0,0,2,9,0,3,2,44,7,1,0.0,0.0,0.0,0.0,0.0,0.18059593472145147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20528422728891635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20728212870173515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20263658016535907,0.0,0.0,0.0,0.0,0.0,0.1550113546482457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2477508840060486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09028970162261478,0.0,0.0,0.0,0.0,0.0,0.0,0.15712036837008247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13585792469849906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8005326017683474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1880200236227962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16824570555063134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,pineapplepark,2018/03/10,"Does Bar Speed/Time Under Tension Matter? A quick review about how effective time under tension is, who it’s good for, and what its benefits are. [Bar Speed/Time Under Tension](https://cakeiron.com/blogs/cake-phd/cake-phd-bar-speed-time-under-tension-hypertrophy)",9.396201550387596,11.670962883720932,7.5627906976744175,66.37038759689926,59.69767441860466,9.454263565891472,30.6124031007752,9.725611199111238,3.151533333333333,216,7,30,4,3,64,29,43,0.127,0.606,0.267,0.6249,0,0,0,0,0,0,25,0,0,0,1,3,4,0,2,1,0,2,2,0,2,0,4,2,2,0,0,0,0,0,0,0,0,0,0,0,0,4,1,2,0,1,2,0,0,0,2,0,0,0,0,0,2,5,2,0,5,0,0,0,0,1,3,0,0,2,15,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5202541727423715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4986414769953669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6933197481422475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DingleKong,2018/03/10,"5 weeks diet and 5x5 Afternoon all, I'm just looking for a bit of encouragement. Just completed a 5 week diet and exercise program. I used 5x5 strong lifts as my main source of exercise along with a 90 Minute game of football/ soccer PW. https://imgur.com/gallery/yNn4s Here's my weight measurement and body fat before and after. Sorry if the formatting is shit I'm on my phone. Question, will more cardio improve weight loss? Rather than just lifting. Edit: will follow up with before and afters soon as I get them. Edit: before and afters https://i.imgur.com/zPWyjeI.jpg",5.049863945578231,8.535555244897964,4.572551020408163,76.82542517006806,78.18367346938777,7.348299319727893,23.472789115646247,8.344100000000001,2.1478136054421766,466,15,69,10,12,141,69,98,0.073,0.833,0.094,0.4728,0,0,0,0,0,0,26,0,0,1,2,6,4,1,0,4,0,3,10,3,1,1,17,9,9,0,2,5,0,2,0,0,2,4,0,0,0,0,9,5,0,1,4,0,1,0,2,0,0,0,3,6,2,15,7,4,10,0,1,1,0,5,2,1,2,7,44,6,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5229100343664391,0.0,0.0,0.0,0.22363170339849808,0.2275305294940247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21477033999312464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1070201950137708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17201360705553456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2294671426692836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21026482415442388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22930107272394776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1769155772634539,0.0,0.0,0.0,0.0,0.32861981520666306,0.49887870372423104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,rainshadow-,2018/03/10,"Am I too weak to start 5/3/1? 16/M/5'4/121 lbs, been on Metallicadpa's PPL for 2 months and Phrak's GSLP for 3 months. Lift numbers for OHP/bench/squat/deadlift are 77/110/181/220 (in lbs). Eating around 2500 kcal a day. I'm in my high school track team so I cover around 30 miles a week. Been stalling a lot lately, even after deloading a couple of times. Should I switch to 5/3/1 (probably Building the Monolith) with these low lift numbers or should I try to eke out more gains on GSLP? I ask because most people I see doing BtM have insane numbers, like benching my deadlift numbers kind of insane. ",2.856971014492757,5.4492978782608725,2.6153260869565216,93.38096014492756,78.91304347826087,4.8768115942028984,23.49637681159421,5.985473137389443,0.3922028985507251,476,16,93,3,12,141,84,115,0.118,0.8340000000000001,0.049,-0.7482,0,0,0,0,0,0,28,0,0,0,2,5,4,0,0,5,0,8,2,0,0,0,10,12,3,0,2,1,0,0,1,0,2,1,0,0,0,1,5,1,0,0,1,0,0,0,2,0,0,2,1,8,2,17,8,3,18,0,1,1,0,2,10,0,3,9,47,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4004261500478721,0.21025575456218046,0.0,0.0,0.0,0.0,0.1370999610610482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24885303313887805,0.0,0.14504507734140235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2301338963809929,0.0,0.0,0.0,0.0,0.0,0.14854758863051834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2376244122723789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2342038808013271,0.0,0.0,0.2537025631773114,0.0,0.0,0.0,0.0,0.10987719099592824,0.0,0.0,0.0,0.0,0.0,0.0,0.19120613330752292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3590339472615236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15592076395826204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2424855593992984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2276158016155893,0.17922011488652292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15918887077807792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13114387640556302,0.0,0.0,0.0,0.0,0.15269568791467472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.180405173033599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dan_blanco,2018/03/10,"Full-body deload or muscle group deload? Hi guys, so I've always been incorporating deload weeks whenever I accumulate too much fatigue to hit my numbers (during deloads I keep the intensity but lower set volume by 50%), but I wanted to ask - do you think thst fatigue generated by, say, back squats can transfer to bench presses or back exercises, or do I have to deload specific muscle groups separately? 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( i ate the cake around 11pm)",-0.11881987577639565,1.6492435362318858,2.277474120082818,96.2908695652174,84.65217391304348,5.1022774327122145,18.552795031055894,6.18269132825596,-0.28688571428571397,240,6,58,2,7,82,43,69,0.0,0.975,0.025,0.1179,0,0,0,0,0,0,6,0,0,0,1,3,0,0,0,5,0,6,4,1,1,0,7,12,4,0,0,0,0,0,0,0,1,1,0,2,0,6,5,4,0,1,0,0,2,1,0,0,0,3,0,8,0,9,8,0,10,0,0,0,0,0,4,0,1,4,38,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4183581954414256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5341707374186779,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3136975688932763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3753054223872265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.54806725754215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Je_suis_Pomme,2018/03/10,"I want to do 50 pull-ups programme but don't know which grip to use on my wall-mounted pull up bar. This is how it looks: https://i.imgur.com/xDwB9IO.jpg In the programme they use just a straight bar and I don't think there is a spot for such a grip, which should I use?",3.771181818181816,4.925359527272732,3.0743181818181817,97.51147727272728,71.9090909090909,6.2272727272727275,22.84090909090909,5.985473137389443,-0.07727272727272716,214,5,51,1,4,62,39,55,0.0,0.925,0.075,0.3612,0,0,0,0,0,0,13,0,0,1,0,4,0,0,0,4,0,6,2,0,4,0,11,13,3,0,2,2,0,2,0,0,1,0,0,0,0,4,1,2,0,2,2,0,1,2,0,0,0,0,3,5,0,6,12,0,5,0,0,1,0,1,4,0,0,0,31,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18873392164942107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28838519333528084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2200488191866527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8898104137192859,0.0,0.0,0.20255723115967927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AlRamsaysPornDungeon,2018/03/10,"Thoughts on this as an appropriate solution to disproportionate development? For whatever reason I can't really develop my chest but my arms and legs, with relatively little work, respond very well. At the moment I'm doing PPL and have increased the quantify of exercises that focus on my chest to compensate, which seems to be working. But my chest isn't the issue I want to address; it's my legs. They're becoming much larger than my upper body. Particularly my quads. I'm considering swapping 1 out of 2 leg days for running instead. Does anyone have any experience or knowledge with this type of change and could share some views, comments, suggestions or advice? I'm worried I'll begin to look like a small chested gorilla.",6.955606060606063,8.46303365151515,7.830000000000003,65.04833333333336,64.75757575757575,11.01818181818182,35.878787878787875,10.980518767755715,4.516660606060606,590,28,93,17,9,198,98,132,0.032,0.862,0.106,0.8647,0,0,0,0,0,0,15,0,0,0,2,2,3,0,0,5,0,7,10,9,1,0,17,15,8,0,2,4,0,0,1,0,0,1,0,1,0,5,6,0,0,4,1,0,2,2,0,1,0,1,2,9,3,18,12,3,12,0,0,2,0,4,7,0,4,4,55,14,3,0.0,0.0,0.0,0.0,0.0,0.21989490491752064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15302685932032253,0.0,0.0,0.0,0.0,0.1573449154432574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2485259133718437,0.0,0.0,0.0,0.0,0.0,0.24995554695285754,0.0,0.0,0.0,0.0,0.0,0.0,0.2380499462396695,0.0,0.0,0.0,0.0,0.17966666797917574,0.0,0.0,0.14512454137179948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19692365150187446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22012071133318892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23487092564261736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1099373880367744,0.22553732446024335,0.0,0.0,0.18896697217077932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16542158315992034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14415879579636856,0.2313664177591074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2048571773329224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1786472161179493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18567179154620653,0.13272743382161187,0.0,0.0,0.0,0.20232733267073127,0.0,0.0,0.0,0.0,0.0,0.0,0.3276463482067097,0.2285270106105855,0.0,0.0,0.0,0.0,0.0 fitness,Giovanni1996,2018/03/10,"General opinions and help Hey there everyone, im a 21 year old guy who over the past year and a half went from 104kg to 86kg through diet and im looking to add muscle whilst i lose a bit more weight. I have quite a gut and man boobs that i really want to get rid of. I have made an exercise routine and was just wondering what everyone thought and if there are any suggestions. I have 10kg dumbbells, 5kg dumbbells, a bench and an exercise bike. Im looking to workout for about an hour per session. My routine is - 2min bike, x10 bench press, plank for long as i can, x15 toe raise, x10 bicep curl, x15 lawnmover, x15 side bend and x5 tricep curl (I use 5kg dumbbell for this and 10kg for everything else). I do this ""circuit"" 5 times. I was wondering if anyone had any tips or anything that can help. ",1.7516465863453805,3.5573774578313286,3.227204819277109,91.6360682730924,78.63855421686749,6.836305220883535,25.52449799196787,7.793537801064563,1.2977563052208838,622,24,138,10,15,204,102,166,0.046,0.907,0.047,0.2716,0,0,0,0,0,0,22,0,0,0,2,4,1,0,0,9,0,11,9,5,2,0,22,21,13,0,3,4,0,2,0,0,0,2,0,0,2,6,10,2,0,3,5,0,1,0,1,0,1,6,4,10,0,14,15,2,12,0,1,2,1,7,3,1,6,8,67,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2051289446501222,0.0,0.0,0.0,0.0,0.10545859921027513,0.0,0.12411406707560307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16465910795900712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12599284612230008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2882347253398597,0.13554953843923434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07879853158908072,0.0,0.0,0.0,0.0,0.0,0.0,0.1493379878637769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20218628588710344,0.0,0.0,0.0,0.14852978220188753,0.0,0.0,0.0,0.4887425457244443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13347316691476252,0.2533058297562091,0.16873179925856274,0.0,0.0,0.0,0.14271189679367682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1582628432936876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14397714273473522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.160418294485929,0.0,0.0,0.09662075590874522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11973621843159188,0.08794581297639864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1302622154799934,0.0,0.0,0.08895901852417627,0.0,0.0,0.1836611739002865,0.0,0.13981396907282256,0.0,0.0,0.0,0.0,0.327121136465252,0.0,0.0,0.0,0.0,0.0,0.0,0.1942494909399639 fitness,aboustayyef,2018/03/10,"After a long, patient process of weight loss, I'm terrified of bulking Last year I came to this sub to help me become more fit. I learned that by counting calories and having a deficit, I could lose weight. Using that method, I lost 10Kgs (22lbs) over 8 months. (I ate around 20% under TDEE) Now I want to start getting fit and everyone here seems to be saying that if I want to grow muscles, I need to eat at a surplus alongside working out. I'm working out hard and I'm eating around 10% above my TDEE. I'm starting to see weight gains in the scale and it's TERRIFYING me. I don't want to put on back the weight I took so long to lose. In the mirror, I look lean and my waist size is not changing, but my weight increment is a big psychological barrier. Any advice on how I can deal with this? ",2.6678810759792384,4.096333588957055,3.706134969325156,90.82379896177444,75.0736196319018,6.487777253421425,25.421897121283628,7.010146845296331,0.8763387446908917,617,21,136,6,13,199,105,163,0.111,0.818,0.071,-0.737,0,0,1,0,0,0,22,0,0,0,7,7,4,0,0,7,0,7,9,1,2,0,24,26,9,0,6,3,0,6,0,0,0,0,1,0,0,6,11,9,1,2,0,0,4,2,4,0,0,4,9,17,0,25,20,1,28,0,4,2,0,3,14,0,2,10,76,23,3,0.0,0.0,0.0,0.0,0.0,0.11003465353753164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07657411368200671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20048164243417227,0.0,0.0,0.0,0.08658499655509104,0.0,0.0,0.12436151161950147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1287881913828033,0.0,0.0,0.1191193737250754,0.0,0.0,0.0,0.0,0.08990458224007783,0.0,0.0,0.0,0.1160890705650678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23044259981882395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10759729039176942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05883058313559038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1008704502576521,0.0,0.0,0.0,0.0,0.0,0.07547562664483559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09178672847148532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1993007758951076,0.0945584224457006,0.2519486072574015,0.12291981701303242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08987888956304285,0.0,0.0,0.0834939292636827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11319743008419947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08954667349048633,0.0,0.0,0.08973026108658386,0.10250982641439436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15940240799465674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1251064231554371,0.0,0.0,0.0,0.0,0.0,0.09725310792826844,0.0,0.0,0.19924905310058952,0.0,0.0,0.6856024942359573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16395310487655684,0.0,0.0,0.0,0.0,0.0,0.07251284126323257 fitness,DixieLi2011,2018/03/10,"Cardio and calorie counting I am a 35Y/180cm/73.1kg male who are trying to get in shape after more or less sitting on my ass for a decade. My first goal is to get my weight down, right now I am thinking to around 70kg, then begin to rebuild some lost muscle mass (if it has any relevancy, my electronic scale claims I have a body fat percent of 16, however I am thinking closer to 20). Inspired by the FAQ, I am currently 5 days in on a 1500kcal, ~140g protein/day diet where I exercise every day (not at a gym, but using dumbbells and various body weight exercises). I do the diet strictly with no cheating; more or less soybeans and protein bars. Here is my question: I am considering including some cardio (cycling), however I don't know how to mix it with the calorie counting without cheating, or if this is a good idea at all. My normal cycling route is about 1200 calories according to an online calculator I found, and although the diet does not feel too hard, I have a feeling I should compensate by eating more if I decide to go cycling. I guess there are three main options: 1) Skip cycling, continue on the 1500 kcal diet & watch a movie 2) Cycle and eat 1500 +1200 calories 3) Cycle and eat 1500 + 600 calories (or some other discount) Obviously my main objective is to maximize weight loss and not blow the diet. What approach would you guys recommend? (A side question: This is my first diet and although I went with info from the FAQ, the 1500 were pretty arbitrarily selected. Any comments on the approach would be helpful, especially when you know you have gone low enough for the caloric target).",7.195,7.054837388888894,7.548954248366016,73.00029411764707,64.0,9.945098039215685,37.607843137254896,9.478462496947786,3.6226392156862746,1275,60,223,21,17,418,178,306,0.077,0.856,0.067,-0.4599,3,0,0,0,0,0,50,0,3,0,5,9,7,2,0,20,0,24,21,4,2,2,50,40,21,0,7,12,0,6,0,0,3,5,0,0,2,7,12,14,0,13,4,1,5,6,5,0,3,5,7,26,2,31,31,14,34,0,3,1,1,10,17,1,14,11,154,33,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13280274762885907,0.0,0.16670135156701585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10911181060788704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27229159438927586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23713932279282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1072603822841278,0.0,0.0,0.0,0.0,0.3762540400527187,0.0,0.0,0.0,0.12664586213644194,0.0,0.0,0.0,0.10326911468226388,0.0,0.0,0.0,0.0,0.0,0.12394847322530372,0.0,0.0,0.0,0.0,0.2085131386224772,0.0,0.13438986088580754,0.0,0.0,0.1280738000168727,0.0,0.06965841349421177,0.10280451027104118,0.0,0.0,0.13502284747512056,0.12136192900349613,0.0,0.0,0.10979715978792497,0.0,0.0,0.0,0.0,0.0,0.08215497618628033,0.0,0.0,0.0,0.0,0.0,0.0,0.13836473934024973,0.0,0.0,0.0,0.0,0.0,0.0,0.13472071093269322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13379782438969126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12009095169043865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12469606819160788,0.0,0.0,0.0,0.0,0.2746091888254122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10467269458694084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15707368925334073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08321585879641055,0.0,0.0,0.0,0.0,0.10585969432869022,0.0,0.0,0.0,0.0,0.0,0.4477656623025617,0.0,0.11362208123354953,0.0,0.0,0.0,0.11815150807595586,0.0,0.0,0.0,0.0,0.17413806736617687,0.0,0.0,0.0 fitness,YouGotAnyPizzaRolls,2018/03/10,"Need advice on nutrition plan A little backstory, I'm 15 years old and 6'4"", 303 lbs. I lift/work out in my football program at school twice a day 4 times a week usually and have 1 conditioning day. Anyways, coaches asked me to get down to 280 lbs For my junior season of football in a couple months. So my goal is to lose 20 lbs in fat and try and get some back in muscle. What is a good nutrition plan to lose a good amount (hopefully 20 lbs) of fat while simultaneously building muscle?",3.9293877551020415,5.005238061224492,5.402653061224491,81.26377551020407,71.44897959183673,8.457142857142857,27.26530612244898,8.841846274778883,1.9658,382,13,78,7,7,129,66,98,0.057,0.8809999999999999,0.062,0.1027,0,0,0,0,0,0,12,0,0,0,5,3,5,0,0,6,0,3,2,2,0,0,8,9,6,0,2,0,0,0,0,0,0,2,0,0,0,1,5,2,0,0,1,0,0,0,2,0,1,0,0,5,3,15,9,2,20,0,2,0,0,1,9,0,2,11,40,6,4,0.0,0.0,0.0,0.0,0.0,0.2032033140701037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19440229037253706,0.0,0.0,0.15989833823343447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2300893010471383,0.0,0.2682171082655573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21728735589195347,0.0,0.0,0.3488320047912819,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2065382023305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2084174337464338,0.0,0.0,0.0,0.4652788037596564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16598123988204874,0.0,0.0,0.15418999911085407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21820530193733484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2104533749917675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12125551566787035,0.0,0.0,0.0,0.0,0.14118230210837876,0.0,0.0,0.0,0.0,0.0,0.2290241431908209,0.0,0.0,0.0,0.16680246828827533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1513878273431195,0.0,0.0,0.0,0.0,0.0,0.1339109924338729 fitness,CamoGamer123,2018/03/10,"How do you know when you have ""done enough"" at the gym? So, some quick facts about me: - I’m a 21 y/o male - I’m 160 lbs, 5'9"" - I was a vegetarian during puberty and ate tons of soy. Resulting in large man breast. That I’m still fighting them to this day. It makes me wonder if I'm not working hard enough. (I'm not one anymore.) *(Edit 1: I've been told, in the comments, there is no correlation between soy and estrogen.)* **Three times a week I have gone to the gym for 1.5 years, and 70% of the time:** - I leave sweating. - I almost can’t drive home, due to how tired I am. - I’m in mild pain the next day. - I’m white, so I look like a tomato when I finish a hard workout. **So my question is… How do you know when you have done enough?**",-2.607741935483869,-1.3068332165605057,0.21446065337990736,102.54547154304502,113.64968152866243,3.2996918019313752,13.344770906102324,5.4233941145090725,-1.2122893363468252,543,13,138,5,31,184,100,157,0.086,0.877,0.037000000000000005,-0.7958,0,0,0,0,2,0,49,0,4,1,1,13,3,1,0,10,0,12,6,2,5,1,18,27,13,0,1,3,0,2,1,0,0,3,0,1,2,3,3,1,0,4,3,0,2,4,2,0,2,7,4,15,1,12,20,5,20,0,0,2,1,11,4,0,5,15,78,18,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16607378603338074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16447761271046527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2139177298572768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33944215448410137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5140989588838243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2971362010736172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16636003881991032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18229251252854248,0.0,0.0,0.17561011190789932,0.0,0.0,0.0,0.08102542910028875,0.0,0.0,0.0,0.1392713641768358,0.0,0.0,0.0,0.0,0.0,0.11070547492170273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1763822604865352,0.0,0.0,0.0,0.0,0.0,0.0,0.11238355387948798,0.0,0.17647499667748062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1857888020625835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13244720120927492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19341573557390532,0.1906189929715516,0.0,0.158475797575811,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13303403940769545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17985613268529899,0.1207400249845439,0.0,0.0,0.0,0.0,0.0,0.10680129873008397 fitness,Lukedapwner,2018/03/10,"Back to Back to Back Squat failure, should I deload or no? Ok so following linear progression I was supposed to do 140lbs for 3 sets of 5 reps today. Did the first set and felt good about it and even though I know I'm not supposed to do this, I went ahead and attempted 145lbs. got 4 reps then on the 5th went down and couldn't get back up, bailed, then I deloaded back to 140 for my next set. However this time I got 3 reps, then went down on the 4th and had to bail. At this point I was just disappointed and confused, just wanted to get one more decent set in so I deloaded again to 135lbs and again, did 3 reps, went down on the 4th and failed. My question is what this means exactly, is it possible the initial failure affected me mentally? or based on the pure physical results should I just deload to 135 for next leg day and make sure I can actually get through the 3 sets and then resume progression? TL;DR: Squatted 140, failed 145, failed 140, failed 135. What weight should I be squatting next time?",4.260511727078892,5.2482525671641795,4.627196162046912,87.45951492537316,70.59203980099501,8.528926794598437,26.794953802416487,8.841846274778883,1.7370565742714996,790,25,169,14,14,249,106,201,0.145,0.8190000000000001,0.036000000000000004,-0.9704,1,0,0,0,0,0,24,0,0,0,9,15,9,0,1,7,1,15,2,1,3,3,32,31,19,0,5,6,0,2,0,0,3,0,0,0,0,8,10,1,0,4,0,0,5,3,6,0,2,12,2,14,3,26,14,1,41,0,5,0,0,1,11,0,4,20,105,22,4,0.0,0.0,0.12530478621784524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4936777088719056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08281062139337532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08481031101818289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12328896499043758,0.0,0.0,0.10922125256149096,0.0,0.0,0.0,0.0,0.2012589846937083,0.0,0.0,0.10770004667287073,0.2053944643490116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07056804617326465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08571135432328524,0.0,0.0,0.1398707204324316,0.0,0.0,0.12940206862720122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40968061703169706,0.0,0.0,0.0,0.0,0.0,0.0,0.08701057118889109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12138425712261575,0.14475737763656946,0.0,0.0,0.0,0.0,0.0,0.0,0.1438430199965026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12102022076414724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12615728961034273,0.0,0.14974801070316268,0.0,0.12171295403189655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07573661330344499,0.0,0.0,0.15636273350703045,0.0,0.4761309954070777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,suvsaa,2018/03/10,"Dumbbell full body workout suggestions? (Beginner) I'm 19, 6'0 143lb. I'm skinny fat. I bought an adjustable weight bench & dumbbells. Bought a week worth of high protein/calorie foods to begin bulking. https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html I plan on doing this routine for now unless i'm told otherwise. Are 3 days actually enough? How long should I do this full body workout for? I did Monday yesterday and I'm sore as hell right now lol ",6.388076923076923,10.250274474358976,5.2064102564102575,68.42192307692311,86.30769230769229,5.476923076923078,25.23076923076923,7.010146845296331,1.6793538461538449,411,15,58,6,13,122,61,78,0.141,0.7959999999999999,0.062,-0.7131,0,0,0,0,0,0,28,0,0,0,1,3,1,1,0,2,1,5,7,4,1,0,5,13,4,0,1,1,0,1,0,0,1,2,0,0,0,2,1,4,0,1,2,3,0,0,1,0,0,4,1,4,0,7,8,3,14,1,0,0,0,2,5,1,0,9,27,6,0,0.0,0.0,0.23892788443962204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2652833304792993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5439226394846705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15790112393832798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2529844954177485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2960607105871039,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2586862130086439,0.2455938282966417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2166751176931388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2090914647930974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2339544886806613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19639535590197235,0.2981483648763502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,howgreatami,2018/03/10,"Customizing Westside for skinny bastards? I have been following westside for skinny bastards [speed template (scroll down till you see speed )](https://www.defrancostraining.com/westside-for-skinny-bastards-part3/) for some time, but I got an ankle injury which means I cant do any sprinting till mid april. I am now following the standard program, which may not be the best for improving speed. How can I customize the west side program to maximize explosive speed development? I know power cleans, box squats ect are good explosive movements but I am unsure how to add them into my training. Also If you are doing any explosive routines which you think are better than what I am currently doing, please refer them to me. Thank you all",8.1985,11.230841850000004,6.69166666666667,68.46000000000001,63.83333333333334,8.8,32.0,9.3871,3.3713999999999995,602,24,84,12,10,179,81,120,0.117,0.75,0.133,0.4953,2,0,0,0,0,0,27,0,4,2,3,4,6,2,0,4,0,15,2,2,2,1,16,23,8,0,1,4,0,0,0,0,1,0,0,1,0,4,2,2,0,4,0,0,3,2,2,0,0,2,1,16,4,12,19,3,18,0,0,1,0,6,5,2,3,10,62,20,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2451320150938987,0.0,0.0,0.0,0.4169019670128589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3216844349367691,0.27110096893175656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25710290976591604,0.2451601278982761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16846092985224378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3339011479118664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3364780072235601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24426480796711103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28221173806910543,0.0,0.0,0.0,0.19641211483926946,0.0,0.0,0.17874016991089586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,worldwideDL,2018/03/10,"Should you continue a program if you are unable to squat/deadlift? I was about to start a program until I had troubles in my knee, not allowing me to train legs (squats) or do deadlifts at all. What should someone in this situation do? Follow a program and just skip squat/deadlift days?",5.119444444444447,6.724697055555558,5.408333333333335,80.33250000000002,69.18518518518519,7.622222222222224,33.87037037037037,8.07648339933343,2.6770148148148145,227,11,40,3,4,72,41,54,0.071,0.929,0.0,-0.5484,0,0,0,0,0,0,9,0,2,0,0,2,1,0,0,3,0,7,2,2,1,1,9,9,4,0,3,4,0,0,0,0,2,0,0,0,0,2,1,0,0,0,0,0,1,1,1,0,0,2,0,6,0,8,5,1,8,0,0,0,0,2,3,0,2,4,32,8,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37882027013175607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6602550032694859,0.0,0.0,0.4976966805945606,0.0,0.0,0.0,0.4157602045892201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MrSeaJay4,2018/03/10,"Mountain Tactical Institute Thinking of buying their subscription, more specifically for their hypertrophy program which is 5 days a week. Anyone use a program from them here? How was it?",7.748000000000001,11.423703133333333,7.190000000000001,61.32500000000002,67.66666666666666,10.666666666666668,40.0,10.504223727775694,5.8420000000000005,154,9,19,5,3,48,27,30,0.0,1.0,0.0,0.0,0,0,0,0,0,0,4,0,0,3,0,2,0,0,0,2,0,2,0,0,2,0,3,4,1,0,0,0,0,0,0,0,0,0,0,0,0,2,0,0,0,1,0,1,0,0,0,0,0,1,0,3,0,3,3,1,2,0,0,0,0,3,0,0,0,2,15,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4251580383271451,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3921376496275267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38960961807213057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5251542161222432,0.0,0.0,0.0,0.0,0.4877356876271551,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Victorinox2,2018/03/10,"Which workout routine while cutting? So I have 3 weeks of lean bulk left and then I start with cut. Since I started going to gym, my routine has always been PPL. This month I dediced to give a try to this split: full body, rest, upper body, legs, rest, push, pull, rest. IF I find out that full body workouts work good for me (otherwise I'll go back to PPL), which option would be better to do while cutting to minimize muscle loss- full body workouts with mostly heavy compounds, PPL with low/high volume or something else? I will cut down to around 2800-3000 calories per day for the first month, so the deficit won't be big, ~500 calories/day, since I only need to lose 4 or 5 kilograms to reach 10-11% BF. My workouts consist of around 28-32 sets, sometimes more, so energy consideration will also be needed as this will be my first cut and I don't know how my body will react. Thanks in advance!",5.242573189522339,5.6140865084745775,5.085454545454546,87.26204930662556,68.09604519774011,7.340318438623522,28.520287621982536,6.574015621080383,1.2044395480225991,700,22,144,4,11,216,115,177,0.103,0.8240000000000001,0.07400000000000001,-0.4662,0,0,1,0,0,0,34,0,0,0,7,9,10,5,0,3,0,15,6,6,2,0,21,24,14,0,4,3,0,0,0,1,6,0,0,0,0,6,8,0,0,3,5,0,5,2,7,0,2,1,0,13,3,22,13,8,29,0,2,0,0,2,11,0,5,12,83,19,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09980472695521472,0.10384589913118412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2222018430928629,0.0,0.0,0.0,0.09596562351112826,0.0,0.0,0.0,0.0,0.0,0.0,0.11037790462075618,0.0,0.6931386918028319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1609749189105324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10425669673020486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11406746721698978,0.21231433816772805,0.0,0.0,0.0,0.0,0.0,0.11972218538844065,0.14185657610396007,0.1046786389723483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13186097452543605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06858833637085067,0.0,0.0,0.0,0.13559857052887936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1396223719477371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19923275441646005,0.0,0.0,0.18507933937689172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09491812744236164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20647627557798207,0.0,0.0,0.0,0.0,0.09607926665049273,0.1234331268652345,0.0,0.1766720803950075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11490161923873768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08473288590896717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10010925097364423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.090857900110057,0.0,0.0,0.08865630426674607,0.0,0.0,0.0 fitness,manuchi1,2018/03/10,"Weider Pro 255L Got this bench from a neighbor and its been sitting in my backyard for months, was wondering what exercises I can do with it because I don't want to throw it out without even trying to get in shape!! any help would be greatly appreciated! ",10.332857142857145,7.350934632653066,9.85887755102041,68.01647959183674,59.81632653061224,12.248979591836735,42.867346938775505,10.125756701596842,4.2524204081632675,203,9,38,3,2,66,44,49,0.024,0.833,0.142,0.7874,0,0,0,0,0,0,4,0,0,0,0,1,1,0,0,1,0,7,1,0,0,0,7,11,1,0,2,1,0,0,0,1,1,1,0,2,0,5,3,0,0,1,1,0,1,2,0,0,0,3,0,3,1,9,6,0,7,0,0,0,0,2,4,0,1,1,27,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2418907054676367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21683366670802165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2349389312302395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18584049587353285,0.0,0.0,0.0,0.2844887334773402,0.3921645718104319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2384206841824825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2839192901838429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24149945517708465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2098032511718354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3428856619566008,0.3857454763778882,0.0,0.0,0.0,0.25268169434752114,0.0,0.0,0.0 fitness,fo_dan,2018/03/11,"I fell off my diet...what now? Hey all, I’m 19 at 215 pounds and I recently went on vacation to the Caribbean where I ate like crap and completely got rid of all the gains I was making in power lifting. With all this happening I fell right off the diet and my workout regiment. Tomorrow is a new day and I want to start again how do I reset? Thanks, Dan",2.1127477477477465,3.4921100945945973,4.368648648648648,85.70855855855856,76.43243243243242,8.717117117117118,24.495495495495497,9.2995712137729,1.94361981981982,273,9,60,7,6,95,55,74,0.037000000000000005,0.83,0.133,0.7059,1,0,0,0,0,0,9,0,0,0,2,4,3,1,0,4,0,3,3,1,2,3,11,12,5,0,1,0,0,0,1,0,0,0,0,0,0,1,5,2,0,0,1,0,3,0,1,0,0,4,0,9,2,9,8,3,17,0,0,0,0,1,7,1,0,8,37,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3531623201773211,0.0,0.0,0.0,0.0,0.0,0.2172290062750396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26939560791956063,0.0,0.0,0.0,0.2978597428851589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16455927667339787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2248382153502902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3253147915058497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33258131900784754,0.0,0.0,0.2876529943848729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23841167754885784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3101099815493164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1986724525153779,0.0,0.0,0.0,0.0,0.3122469716103925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AkOfNa,2018/03/11,"Opinion on heavy lunges? I've had dumbbell lunges in my routine for a while, but I've always had sets structured as ""Do X lengths of the gym with X weight"". Yesterday I saw someone at the squat rack lunging heavy. What are the benefits of this? If I started incorporating this in my routine, what are some form issues I should watch out for that don't matter at low weight? Is the front squat bar position the best way to go since you're upright like a normal dumbbell lunge? ",4.306082949308757,5.807721451612906,4.436589861751155,86.91774193548392,71.04301075268819,7.034715821812598,29.414746543778804,7.447530270364453,1.633468202764977,377,15,75,4,7,117,66,93,0.049,0.787,0.16399999999999998,0.9315,0,0,0,0,0,0,10,0,0,0,1,0,4,0,0,7,0,8,7,4,0,0,9,11,4,0,3,2,0,2,1,0,1,0,0,0,0,5,2,3,0,0,2,0,2,1,1,0,0,3,4,5,3,13,7,3,14,0,1,2,0,0,7,0,3,4,44,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2319453417162371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2925347256881189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15842210570859175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29094635604985525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13618493798422968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2731193618833845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2305878744173233,0.0,0.0,0.0,0.2361870370144667,0.0,0.0,0.0,0.197303246453538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22126164806044896,0.0,0.6788936232076586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RElliott10,2018/03/11,"How do college students handle working out and studying? As a college student myself, I've found it can be quite difficult at some points throughout the quarters to get on a strict schedule, especially around finals season. Does anyone have broad, general advice as to how to study and focus on school while also making time to take of my body?",10.022365591397849,9.132046612903226,9.028064516129033,67.1454301075269,58.67741935483871,10.20215053763441,40.021505376344095,8.841846274778883,3.864660215053763,278,12,41,3,3,87,53,62,0.052000000000000005,0.948,0.0,-0.4859,0,0,0,0,0,0,6,0,0,0,2,4,1,0,0,3,0,4,1,1,3,0,10,8,8,0,0,0,0,0,0,0,0,0,0,0,0,1,4,0,0,1,0,0,0,0,1,0,1,1,0,2,0,12,6,1,12,0,0,0,0,0,7,0,1,5,30,3,6,0.0,0.0,0.0,0.0,0.0,0.2766042845631977,0.0,0.0,0.0,0.0,0.0,0.2263640669976187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1979230841304105,0.0,0.0,0.2519846225291392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31441735888983363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24770890329486864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31007988350192045,0.0,0.0,0.0,0.3103621704963799,0.0,0.0,0.14788787745948806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1889456555344289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2675844783304461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30107059863641683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2864732078307807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2128269149915316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16505535509662947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2060720410267229,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DumbleDwarfJr,2018/03/11,"Anyone else feel like they’re not making progress? I’ve been lifting since january of last year and all my lifts are still dogshit. I sorted out my calories around 6 months ago. The weight on the scale is going up and I look more muscular, I think anyway I’ve gained fat that covers my muscle too. But it’s not as fast as I’d like. I see other people who all of a sudden balloon up in size and lift numbers and I’m staying put. I don’t think I’m doing anything wrong but I don’t know. I’m 18 years old 75kg (165lbs) up from 62kg (136lbs) my lifts are as follows Maxes: Deadlift 953x4 6amrap (209 lbs) OHP 40 3x5 (88) Squat 75 3x4 4 amrap (165) Bench 55 3x5 (121) ",-0.00996478873239326,2.0660074929577483,1.831813380281691,97.73673415492958,86.74647887323944,4.113380281690141,17.325704225352112,5.148860815047168,-0.7398323943661973,512,12,118,2,16,168,104,142,0.03,0.928,0.042,0.1491,0,0,0,0,0,0,21,0,0,0,2,4,3,0,0,3,0,7,3,2,1,2,18,19,9,0,0,4,0,2,2,0,0,1,0,0,0,4,6,2,0,4,0,0,3,4,1,0,0,1,4,10,2,13,18,3,20,0,0,2,0,1,7,0,1,11,51,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.1936451949840088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15274725217110469,0.22383067271463825,0.1797680117462759,0.19446927502068545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1824892534370308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11045628146832027,0.15606269855964114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12415174027303055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12005592629886397,0.17806815951471636,0.0,0.0,0.0,0.0,0.0,0.2134499724529277,0.0,0.0,0.0,0.18344530338884268,0.0,0.0,0.0,0.0,0.0,0.14581891657233767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1743669124092325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2292294285617778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15144764108942227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2196053653132561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1740785700780996,0.0,0.0,0.0,0.0,0.180706384167302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23284158082006545,0.17445665986288714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2799514214248921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2660166155616337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2388438046176694,0.0,0.2813528360788661 fitness,iKevFtw,2018/03/11,"Lifting + Cardio 6 days a week and eating at or under 2200 calories a day. Am I doing something wrong? Doesn’t seem like I’ve lost any fat over 3 months. I’m a 25 year old male, and I weigh 245 on average. I lift heavy 4 times a week and do 30 minutes of straight cardio twice a week, and take one rest day. I meal prep on Sunday, and along with a protein shake with almond milk and fruit in the morning and just protein and water after lifting, I eat 2 more meals and some fruit for snacks. I’m eating at about 2200-2300 calories a day (my TDEE is at about 3200). Anything I’m doing wrong? Should I just keep at it? Thanks in advance, and let me know if you have any questions!",2.329020979020978,3.4689991048951043,3.3429370629370645,94.24979020979023,75.43356643356644,5.47972027972028,22.79020979020979,4.851557810540192,-0.01748391608391575,524,14,119,1,11,168,95,143,0.085,0.8590000000000001,0.056,-0.5764,0,0,1,0,0,0,19,0,1,0,2,4,6,0,1,8,0,9,14,1,0,0,23,18,12,0,2,4,0,0,1,0,1,3,0,0,1,1,13,12,1,3,0,0,2,1,4,0,2,1,2,9,2,18,15,3,26,0,1,0,0,3,11,0,5,14,64,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21562090161442152,0.0,0.0,0.0,0.0,0.0,0.0,0.1304622665100733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4089724456994216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4866681318994668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1409147795511065,0.0,0.0,0.08712767138473168,0.0,0.0,0.0,0.0,0.1621146046841502,0.0,0.07745306554323214,0.0,0.0,0.0,0.0,0.0,0.17306162942149506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1265425499024754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16635768794721625,0.0,0.1074286290275052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17759748295243008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14432593557399115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12204936312127546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1191999327808935,0.0,0.0,0.14595937228273284,0.0,0.0,0.0,0.0,0.0,0.0,0.0924440747234794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3815059403500935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3466701755180956,0.0,0.10209249222740656 fitness,NortheasternExposure,2018/03/11,"AMRAP question Hi all- I’m doing /u/Metallicadpa ‘s PPL program. Until recently, on the AMRAP sets, I’ve been able to do sets of 12. Today, I did bench press at 4x5 at 145lbs. Set 5 (AMRAP), I could only get 10. Should I just keep increasing weight until I cannot do at least 5 sets of 5, or should I wait to increase until I can always do a higher volume on the fifth set. I know I’m overthinking this, but with decreased number of reps, my overall volume is dropping, and I want to keep moving forward. Thanks!",0.8375641025641016,3.1739425000000066,3.220769230769232,87.40756410256414,85.53846153846153,5.005128205128205,19.243589743589748,6.42735559955562,0.26906666666666634,396,11,77,4,12,136,70,104,0.0,0.906,0.094,0.7712,0,0,0,0,0,0,20,0,0,0,0,1,1,0,0,3,0,12,1,0,0,1,15,21,6,0,4,3,0,2,0,0,2,0,0,0,0,1,2,1,3,2,0,0,4,1,0,0,0,2,2,9,1,15,16,4,20,0,0,0,0,2,6,0,2,6,46,10,1,0.2713649286660665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2257973592413603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21666281437464127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14177697505362752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4824032341274305,0.0,0.0,0.14913506798888687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2884179736655863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2063852564225544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3039908248874337,0.0,0.0,0.0,0.0,0.0,0.26794012934881617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2498363672877316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2572222225071619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16005806575011156,0.0,0.0,0.3304493769778462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,UnreflectedFocus,2018/03/11,"Best way to get out of a plateau? What have you guys done in the past to get you out of a workout funk? Hi all! Currently at a plateau with my workouts and can't seem to get out of this funk. I've tried lifting heavier, incorporating more HIIT training, experimenting with different routines, but I can't seem to get out of this weird rut of no physical improvement. My main goal is to put on a little bit of lean muscle while shedding a bit of my winter fat, but I have gotten bored at the gym recently with my daily routine, which I have stuck to for about 8 months now. Any advice from those who have been in similar situations? ",6.1483333333333325,5.7482038333333385,6.7887301587301625,78.45071428571428,66.22222222222223,10.057142857142855,33.079365079365076,9.606745405546679,2.8253936507936506,497,19,102,9,7,164,82,126,0.08800000000000001,0.8590000000000001,0.053,-0.5415,2,0,0,0,0,0,12,0,2,0,2,2,3,0,0,7,0,9,1,1,0,1,13,17,4,0,0,2,0,0,0,0,0,1,0,0,1,6,8,1,0,2,3,0,1,3,2,0,0,4,0,9,1,28,13,6,19,0,0,0,0,5,10,0,2,7,69,15,1,0.0,0.0,0.0,0.0,0.0,0.19187248008934224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13352579965000227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20605885703852472,0.0,0.4287301160230365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20514559760911472,0.0,0.0,0.0,0.20093582621517447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1920695107436478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4103423613717383,0.0,0.0,0.0,0.0,0.0,0.0,0.1944189230012817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1967958548795533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1567259485417923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1874397896188521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19738755884378728,0.0,0.0,0.0,0.0,0.0,0.0,0.19387348570114155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3575021867260933,0.0,0.0,0.0,0.0,0.22070738961679565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13330982604403732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1558547355311402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Ruski_FL,2018/03/11,"How to ran without ruining knees? F26 5'4"" 120lb Hi everyone, I recently decided to get in shape and started to run. I've been really enjoying it and worked my way to run 1-1.5 miles a day. I got myself Asecs running shoes and I run on sidewalk near my house. It's uneven and crappy sidewalk. I try to run with my toes hitting the ground before my heels. I don't want to ruin my knees, but I do want to keep running. What would you recommend I do to not ruin my knees? What kind of pain is normal? ",-0.1215384615384636,2.09546261904762,2.506666666666668,91.47692307692309,89.4761904761905,5.897435897435898,20.457875457875463,7.321109707123232,0.755271062271063,385,13,84,7,13,133,70,105,0.091,0.7809999999999999,0.128,0.6145,0,0,0,0,0,0,14,0,1,0,1,1,6,0,0,2,0,6,7,6,1,0,15,14,6,0,4,3,0,0,0,0,1,1,0,0,0,4,5,0,1,1,0,0,7,3,4,0,0,3,0,15,2,14,9,0,17,0,3,0,0,2,6,0,0,3,48,19,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22272423708026653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1688027500709458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25010690295125565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1367500509844104,0.0,0.0,0.0,0.20933999677869589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3020165812390569,0.0,0.0,0.0,0.0,0.0,0.2326494370366477,0.0,0.2725653285254043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.256452822736115,0.0,0.0,0.0,0.0,0.0,0.0,0.2785132843153759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16767943552014258,0.0,0.2584398936100917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1852632275466935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17770649315662446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30876591411990123,0.20775961768896845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2523111635813625,0.0,0.1905522115873596,0.0,0.0,0.18593490305990884,0.0,0.0,0.0 fitness,GuyFourTwoFive,2018/03/11,"Having trouble with my diet I fell in love with fitness and running over the summer when i lost about 40 pounds, i didn't have problems with a diet or anything but right now that school started i'm slowly gaining weight and i cant seem to hold a diet for more than 2 days. The worst part is when i get home after school at around 2:30pm and i just eat everything i see lol, has anyone had experience with this or does anyone have anything that can help me control myself? I currently run about 5 miles a day and moderate exercise at the gym.",4.979659239842725,5.548781513761469,5.530563564875493,83.14559633027523,68.72477064220182,8.06343381389253,28.415465268676282,7.957251820313856,1.7320290956749664,431,14,85,5,7,139,80,109,0.083,0.764,0.152,0.7635,1,0,0,0,0,0,6,0,0,0,3,7,5,0,0,6,1,9,7,0,1,0,17,16,9,0,1,4,0,1,0,0,0,1,0,1,0,3,9,5,2,1,2,0,3,2,4,0,0,3,2,11,1,15,13,3,20,0,1,1,1,2,8,0,3,9,58,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27398004886217703,0.0,0.3224467081537345,0.1744080522400346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21973806025928694,0.0,0.0,0.0,0.2527010728254868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1714486658453821,0.0,0.0,0.0,0.0,0.2004724447562698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1760779559131889,0.19164484304036225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10235877252644483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13131932554916154,0.0,0.1965211593874388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2138670215053096,0.0,0.17682313237141314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21215948787849406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18746652411305045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16731241727102972,0.0,0.0,0.0,0.396557803371064,0.15612082855156578,0.17835587282031526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13867136742880498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2385746528784848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sickmcdeadly,2018/03/11,"Callas hands falling off So been on 5x5 and I have some lumps building up on my palms , manly right? Not when they inevitably fall off. Ideas to curb this ?",0.06700000000000017,1.9971390333333328,-0.2666666666666657,105.88000000000004,108.66666666666666,2.0,15.0,3.1291,-1.5759999999999998,121,3,26,0,6,34,28,30,0.065,0.935,0.0,-0.2406,0,0,0,0,0,0,4,0,0,1,0,2,0,0,0,0,0,2,3,2,0,0,5,2,3,0,0,1,0,1,0,0,0,1,0,0,1,1,1,0,1,1,0,0,2,1,0,0,0,1,1,3,0,6,1,1,9,0,0,0,0,2,6,0,1,1,17,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7975055453842025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6033116152382992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TehNotorious,2018/03/11,"realistic expectation for lean body so ive been on and off keto (off for a medical issue) and now that im back into it full swing and back in the gym, i decided to get a proper bodyfat measurement, and get a dexa scan. im sitting at 318lbs at 34.6% bodyfat, 5' 11"". The only real wieghtlifting ive had is construction work, but nothing like spending hours at the gym. assuming i dont gain or lose any muscle (highly unlikely) i should be sitting in the 240's at 15% bodyfat. That seems unsually high. anyone been in the same position and can tell me what to realistically expect?",4.452368421052633,5.53914436842105,6.528903508771932,73.63440789473684,70.2280701754386,9.559649122807018,30.91666666666667,9.827888789773867,3.098214035087719,454,19,85,11,8,160,80,114,0.058,0.915,0.027000000000000003,-0.5334,0,0,0,0,0,0,18,0,0,0,3,4,2,0,0,8,0,10,2,1,0,0,16,13,8,0,3,2,0,0,1,0,1,1,0,0,0,4,6,0,0,3,2,1,0,1,1,0,0,3,1,6,1,15,8,2,20,0,1,1,0,1,14,0,3,5,54,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13432570317395706,0.0,0.0,0.0,0.0,0.13811605689116754,0.0,0.0,0.0,0.0,0.0,0.0,0.3037734290957962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2194088982535544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2315011547079223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20640028510520064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4173980111832464,0.0,0.0,0.19452513121025647,0.0,0.0,0.0,0.4267279213891067,0.2061677432457957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09650212399795836,0.0,0.0,0.0,0.0,0.22098312475474347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19898851552956653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1895332876563061,0.0,0.0,0.0,0.0,0.1502288215382377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2248299236827971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.179821924841807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17264803656709854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14380261841197114,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Bourne2Play,2018/03/11,"I look like a skeleton but I'm still at 15% body fat (with pics) 35/male/5'8. I started my journey 14 weeks ago. When I started I was 150 lbs @ 21%bf (per a fat caliber). My goal was to cut until I get to 10%bf, then bulk. I've been going to the gym 5 days a week, doing cardio and weight lifting. Currently, I'm 130 lbs, look like a skeleton, my waist size is 27, and I can hardly find pants that can stay on. Despite all of that I'm still at only 15%bf! [Me 14 weeks ago](https://i.imgur.com/eWhefvr.jpg) =====> [Me now](https://i.imgur.com/vKMx2wC.jpg) I'm on the Bigger Leaner Stronger program. My current daily calorie intake is at 1400 calories, including 140g of protein. Where should I go from here? Should I stop cutting or should I keep going? At this rate I'm gonna be 115lbs before I hit 10%bf. Edit: I feel the need to add that I'm new to fitness and I'm just following the Bigger Leaner Stronger program. The idea was to be on a cut until you hit 10%. The cut diet consists of 1.2 grams of protein, 1g carbs, and .2g of fat per pound of body weight. That's what I've been eating plus the workout program I'm on. But yes, I understand all the responses. I'll slowly add calories until I'm on a bulk. Thank you. 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Jim's program PDF on bodybuilding.com says that you'll gain muscle and strength while loosing about 5 to 20 pounds of fat in 12 weeks. How is the possible on a calorie surplus bulking program? Jim https://imgur.com/gallery/3G1MV",8.085,10.426825462962963,5.626851851851857,78.76583333333336,62.88888888888889,7.622222222222224,39.425925925925924,8.07648339933343,3.3975703703703704,261,14,40,3,4,73,43,54,0.041,0.835,0.124,0.6868,0,0,0,0,0,0,10,0,1,0,2,3,1,0,0,2,0,3,3,3,2,0,3,3,5,0,0,0,0,0,0,0,1,2,1,0,0,1,1,2,0,0,0,0,0,0,0,0,1,0,1,1,1,9,2,0,8,0,0,0,0,2,5,0,0,3,21,2,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5394557604980589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32909394550643783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5475056179572145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38621416621799615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3895649799639251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PsychoMaggle,2018/03/11,"Unsatisfied with results from cut so far. Looking for advice. Been on a 6 month cut after a year of bulking and hitting the 1000 lb club. At the end of my bulk 6 mos. ago I was 217 lbs. 18.9% bodyfat. A year and a half ago before starting the bulk I was running like a madman, training for a half marathon while still doing some fuckarounditis lifting. i was 171 lbs and 12%. I feel like after dropping 20 lbs I should have hit my goal of 10-12% bodyfat but nowhere close. All of my numbers given are monthly or weekly averages. I take measurements nearly everyday using the same scale and the same Omrom hand held body fat monitor. My numbers for the past 6 months: October 17 - 215.2 lbs/18.9% November 17 - 209.7/17.9 December 17 - 206.5/17.4 January 18 - 206.4/17.4 February 18 - 202.8/16.7 Latest average for last week was 199.9/16.4 As far as numbers for my lifts. They've mostly gone up in all areas. I tested 1 rep maxes recently. Squat went up 15 lbs (365>380) and deadlift went up 75 lbs (425>500).I have bad shoulders so I don't normally bench. Been to doctors. Been to rehab. Been on meds. Been diagnosed with stuff. It sucks, but for now, I'm mostly pain free and able to work around it and make progress on other push based lifts, so I'm going that route now rather than surgery. My diet is mostly clean. Mostly home cooked meals. Maybe not the healthiest, but it's not crap. Sometimes I like my syrupy frecnch toast/waffles, mac and cheese and occasional frozen pizza. I ate a few pints of ice cream over the past few months spread out over small servings, but that's really it. Nothing crazy. And I haven't drank a lick in 6 mos. I track macros and calories everyday. I hit my protein (1g/lb) consistently. Last month macro averages were: 202g protein/107g fat/273g. carb. I make sure to not go over/under my allotted calorie consumption daily. I was taking in an average of 3500 calories a day at the end of my bulk. I'm at 2900 now. I eat a smaller breakfast, mid morning snack, and am usually pretty heavy on lunch and dinner and then cottage cheese before bed, but it is spread out over 5 or 6 meals throughout the day. My calorie intake varies daily by only 50-100 calories as it should, but generally I get it pretty on the mark and I always make sure my average is where it needs to be for the week if I have some rare day where I go over/under by a couple few hundred calories. Just saying, I got this shit on lock. My own critiques are that I haven't done any cardio. I recently started back up on Couch to 5k and plan on seeing that through. I've always pushed myself during workouts, but I've made them a little more intense lately by not resting much inbetween sets and just having the mentality of let's go in and knock this shit out so I'm breaking sweats more often. Just looking for input. My numbers aren't where I think they should have been after 6 mos. TL;DR. Been on a six month cut. Dropped 20 lbs. Only dropped 2.5% bodyfat. Lifts are going up. Tracking everything consistently - weight, bodyfat, calories, macros. Diet is mostly clean with a few unhealthy choices scattered around. Only started doing cardio recently. I hear after you get to a certain bodyfat point, you have to start incorporating different methods like intermittent fasting, HIIT, smaller meals every few hours. What am I doing wrong? What can I change? Edit: Got a lot of replies that helped. Came to the conclusion that for the past 6 months, I have been losing weight and in most areas other than a few accessory lifts, I've gained strength. Therefore, I can probably stand to decrease my calorie intake some more. I'm at 2900 calories now. My short term goal was to finish this cut by summertime over the next 8 weeks and then just maintain over the summer. I'm going to decrease to 2700 for a few weeks and see if I'm still able to maintain strength or even still gain strength. If so, I'll decrease to 2500. I had a comment or two about how I'm cutting at 2900 calories. I'm pretty active though. I live, work, and go to the gym downtown so there's a lot of walking to and from these places - about 2 miles a day on average during the week. For this 8 week cycle at the end of my cut, I'm also upping to 6 days a week in the gym and doing couch to 5k. And I'm gonna try to clean up my diet some. 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The only thing I do with less than 20 pound kettlebells is alternating hand swings where I bring it up and do a couple presses holding the kettlebell upside down. I don't really know any other uses for those pieces so I'm wondering what other people do with them,5.553275862068966,6.793242086206899,6.340862068965517,75.4278448275862,67.79310344827587,9.937931034482759,26.568965517241374,10.125756701596842,2.692158620689656,243,7,43,6,4,80,46,58,0.0,0.941,0.059,0.4939,0,0,0,0,0,0,2,0,1,1,0,3,0,0,0,4,0,6,1,1,3,0,9,12,3,0,0,0,0,2,0,0,0,0,0,0,0,6,3,0,1,2,0,0,1,1,0,0,0,0,3,5,0,6,12,2,4,0,0,0,0,2,3,0,1,0,33,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.239540506548668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3897553662968311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19358611694543265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.267900239188592,0.0,0.0,0.0,0.0,0.0,0.2442041943524135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2256588883930793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23401771157856596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6084578094710296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3819975911508485,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,throwaway19872231312,2018/03/11,Going to be working in a factory need advice I am going to be starting work in a factory and I have no stamina and no idea what workouts to do. mainly because there is no gym within a 35 miles radius and that leaves running on the 6 year old treadmill and home workouts.,3.771181818181816,4.925359527272732,5.434318181818185,80.5914772727273,71.9090909090909,6.954545454545455,31.931818181818183,7.1686216300943375,2.167090909090909,214,10,39,2,4,73,40,55,0.123,0.836,0.041,-0.5267,0,0,0,0,0,0,2,0,0,0,2,1,0,0,0,4,0,6,0,0,0,0,6,10,4,0,1,0,0,0,0,0,0,0,0,1,0,2,4,0,0,1,3,0,3,3,0,0,0,0,0,2,0,7,8,1,11,0,0,0,0,0,5,0,0,3,30,4,2,0.0,0.0,0.0,0.0,0.0,0.2986408373192275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18629844318759645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3473730663154059,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3065540907085756,0.0,0.0,0.0,0.0,0.3449991276254683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32359933645744204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22660767444388416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3206887366786699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21631398411223327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4449788402770885,0.0,0.0,0.0,0.0,0.0,0.19680432422919947 fitness,idontreallycareabout,2018/03/11,"Lower the weight or not? So every other week i workout in the evenings, and I'm short on time because the gym closes early. Because of this, i don't really have enough time to properly rest,and i end up doing less than usual. For example - i do db press with 77 lbs,and if i have enough time to rest,i can push out at least 8 reps on each set. But in the week when i can't rest properly,i can push only first set over 8 reps,and each next set my reps drops dramatically - for example,my last workout with the same weight but less rest time was like this - 9-6-5-5 reps with 77lbs. And i feel that I'm not doing enough volume plus my chance to get some injury feels bigger. So my question is - should i drop the weight every other week when i can't rest properly to get that volume or keep the weight the same?",5.34,4.201424403508774,6.104210526315793,85.13947368421056,68.12280701754386,9.237426900584797,26.017543859649123,8.167268648758528,1.2503964912280692,627,12,144,7,9,207,88,171,0.054000000000000006,0.909,0.037000000000000005,-0.3736,1,0,0,0,0,0,22,0,0,0,1,7,1,0,0,8,0,13,4,0,0,0,25,20,12,0,2,7,0,7,1,0,1,0,0,0,0,6,10,4,1,3,3,0,2,5,0,0,1,1,7,12,1,20,18,14,33,0,0,0,0,1,11,0,5,16,88,18,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15841360154789005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11508330680173685,0.4027708889765193,0.0,0.08582044201214778,0.0,0.21895066248898284,0.0,0.0,0.0,0.0,0.0,0.13139746772632674,0.0,0.0,0.0,0.0,0.11052212943704418,0.0,0.0,0.0,0.0,0.1357707163824068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11549165980212416,0.0,0.0,0.0,0.10591387348863444,0.0,0.0,0.0,0.0,0.0,0.06347938182812386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13818670243972173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09882096195329987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1455562585286998,0.0,0.0,0.0,0.08323930016582841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3030631609458425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14310437835760034,0.0,0.0,0.0,0.312676600820446,0.6329003510398181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Ztoog,2018/03/11,"Question about Metallicadpa’s PPL routine. I’ve been following the routine as listed for about 1 month now and am progressing nicely by adding 5ibs to the first compound lift of each workout. My question: At what point should I consider increasing the weight by 10ibs or more if I’m able to hit x amount of reps on the AMRAP set? How many reps = x For example, If I’m benching 110ibs for my working sets and am hitting 12 reps on the AMRAP set, would it be appropriate for me to increase the weight to 120ibs the next workout or should I continue progressing linearly by just adding 5ibs? ",4.563087512291052,6.454806646017702,4.970383480825959,81.79022615535892,71.03539823008848,8.56204523107178,31.13962635201573,9.150863307647796,2.8004835791543763,473,21,88,10,9,150,73,113,0.0,0.948,0.052000000000000005,0.6767,0,0,0,0,0,0,8,0,0,0,4,5,1,0,0,7,0,7,2,0,1,0,14,12,8,0,5,5,0,2,0,0,3,0,0,0,0,2,3,2,0,2,2,0,3,0,0,0,1,1,2,5,1,19,5,5,15,0,0,0,0,2,4,0,6,5,52,7,1,0.2397388954778717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20392178202280614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2430576115070122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1913572991279593,0.0,0.0,0.0,0.0,0.0,0.2549650351191871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2266307466857017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5371248595178816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5838747773151436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17453277118435515,0.0,0.0,0.17030363290253742,0.0,0.0,0.0 fitness,MistaSmee,2018/03/11,"Time to cut? And was yesterday just an off day? Hey guys, been lurking in the comments section for quite a while, and figured I'd make my first post. I have a few questions on my next steps for training. Mods, if I need to change something, I'd be happy to. Anyway... Currently stand at 6'0"" and 195lb, and my scale says I'm somewhere in the 19-20% range for BF (but I know those aren't totally accurate). I've been going to the gym for a little over 2 years, but I'll be the first to admit that I didn't really know what I was doing for the first 15+ months. I started the Greyskull Mass Gain routine last summer on the recommendation of a friend, and I've seen some great progress over the last few months. Current lifts are at: OHP 125x5, Bench 210x5, Squat 285x5, and Deadlift 330x6 I'm wondering if it's time to go on a cut since my BF is fairly high. My guess is that I probably should. My second question/issue is this: I had a really shit day with squats yesterday and am unsure if something is wrong or did I just have an off day? I hit the 285x5 for three sets on Tuesday, but when I got under the bar yesterday, I could only get one set of 3 reps. My legs just didn't want to take the weight; they felt like noodles as soon as I tried to go down and didn't want to support the weight. Did I injure them during the week, or will this just happen from time to time? Do I need more rest or food? TL;DR 6', 195lb, ~20% BF. Cut time, right? Also, squat off yesterday. Sign of something wrong, or just an off day? Thanks for y'alls time! Edit: Also, forgot to ask. For a cut, do I stay with the same routine or switch it up? If so, what do you recommend?",2.3381062801932373,3.5794677768115966,3.5191304347826105,92.59077294685991,75.57971014492753,6.618357487922705,22.05314009661836,7.0931098945946705,0.4259371980676332,1273,32,292,13,27,413,186,345,0.093,0.8079999999999999,0.099,0.7881,2,0,3,0,0,0,61,0,2,2,6,11,13,5,0,24,0,28,7,2,1,1,47,55,27,0,10,17,0,3,1,4,2,1,2,0,1,9,10,4,1,7,2,0,4,4,7,0,6,14,6,27,6,44,35,8,63,0,0,1,0,15,22,1,13,33,178,36,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16423257071195552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09599559410577636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10862596088686972,0.0,0.0,0.0,0.0,0.0819847462974468,0.0,0.0,0.26489050728718005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09859265614036608,0.0,0.0,0.2620286429815604,0.12416579100135346,0.0,0.07933333378781965,0.0,0.053648104609646134,0.0,0.17507289642005466,0.0,0.08212570280830657,0.1132093727677115,0.1131179030384553,0.1016732143803066,0.09080304208244296,0.1093089310988984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10849118816092576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10717532343666727,0.0,0.0,0.0,0.0,0.11286478252774347,0.1674021826187365,0.0,0.0,0.0,0.0,0.0,0.05016617143388881,0.1029162533844127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.068542306967831,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16392263385742034,0.0,0.0,0.15227763563331514,0.0,0.0,0.10920550271337992,0.0,0.0,0.0,0.0,0.0,0.0,0.06958127458096958,0.07809574031508118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09834280087967097,0.0,0.11071062185707327,0.0,0.0,0.0,0.23005895799039175,0.10921697740208534,0.0,0.0,0.13156388363901286,0.0,0.0,0.0,0.0,0.08769149768702021,0.0,0.08165836629209246,0.0,0.0,0.0,0.0,0.0,0.0,0.10540355752962224,0.08494119107309071,0.0,0.0,0.0,0.0,0.2371532707244997,0.0,0.0,0.07268019967962383,0.1094473850347584,0.0,0.0,0.0,0.0,0.0,0.0,0.11652448368024575,0.0,0.0,0.07720552079964563,0.0,0.0,0.0945375478809333,0.0,0.0,0.0,0.0,0.0,0.0,0.3592548804697783,0.0,0.0,0.0,0.0,0.06971563422500507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.121131260583485,0.0,0.08236683843054632,0.25008267721319666,0.0,0.0,0.0,0.0,0.0,0.0,0.1113563196877264,0.0,0.0,0.0,0.0,0.22453747097137006,0.0,0.06612507111593033 fitness,BaconRibs,2018/03/11,"Is sodium a secret weapon? I dropped on this talk https://youtu.be/BeOc7TRo9Os?t=16m48s He goes on in much detail but generally states it increases performance, stamina and endurance. 3-6 grams daily is considered healthy, I've always associated salt as being negative for health so i generally avoid it. He recommends up to 8 grams for people in training. Are you monitoring your intake? Looking back at my fitness pal logs Im barely getting half a gram some days and probably averaging around 1.5 grams. never heard of this Stan guy before but he gives a good presentation and coaches Hafþór Júlíus Björnsson. what are your thoughts on sodium?",5.3214809960681535,8.935152504587162,4.984043250327655,73.19672018348625,79.0,7.884927916120577,29.804062909567488,8.634040054169528,3.310349410222805,529,24,76,13,14,162,86,109,0.084,0.779,0.13699999999999998,0.7425,0,1,0,0,0,0,19,0,3,0,1,3,3,1,1,3,0,5,1,0,0,1,13,10,7,0,0,2,0,0,0,1,0,1,1,0,1,5,4,0,1,2,1,0,1,2,2,0,1,2,3,6,1,13,7,3,16,0,0,1,0,12,9,0,1,4,44,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2294606422983251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2454915315026104,0.0,0.0,0.0,0.21204817709368945,0.0,0.0,0.0,0.2346578220850969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17784721686732233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14407713123050514,0.2645413038591647,0.0,0.23130068625210276,0.0,0.0,0.0,0.27305317042393346,0.0,0.0,0.0,0.0,0.0,0.2931279455644432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29787621028896466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23157523712215086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20272083478566624,0.0,0.21268888820764972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1911824546553446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29732399513410496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22165146194271465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21892858290779912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GeoResearchRedditor,2018/03/11,"Multiple compound exercises for each session? Hi /r/fitness, I typically do 2 compound exercises per session as part of nsuns 531, I noticed that typically after I have completed the 2 exercises that I have enough energy to do more exercise. Usually this excess energy is slated for accessory sets, but I feel it could be put to use on a 3rd compound exercise set. i.e. I could do OHP, Deadlifts and Front squats and interchange with other compound sets over the following sessions in the week. I wanted to ask though: Is doing 3 compound exercises per session a bad idea? Could it cause my gains to lessen? Any reason I should consider not doing it?",6.740847457627119,8.154315754237293,8.062500000000004,63.52985169491527,65.1864406779661,11.662711864406779,37.63135593220339,11.45678717892309,5.1019627118644095,521,27,81,17,8,179,78,118,0.042,0.894,0.064,-0.3632,0,0,0,0,0,0,16,0,0,0,1,1,1,0,0,5,0,14,6,0,3,0,16,19,5,0,5,2,0,1,0,0,1,6,0,0,0,7,4,0,0,3,6,0,3,1,1,0,0,0,1,9,0,13,14,4,12,0,0,0,0,2,3,0,0,3,57,16,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1484832263870343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20412466643618785,0.0,0.0,0.0,0.1823103532298049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22430218152509532,0.0,0.0,0.2289323344572785,0.0,0.0,0.5229961587314601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2256104829603221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11040263943415783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24648681876081885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2485891366134028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23644817123396514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21949871607292504,0.0,0.0,0.0,0.0,0.0,0.22449674742766124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2145244995238238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18858142193226532,0.2404780146626517,0.0,0.12878652604802715,0.0,0.17514453217001286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Carrythefire511,2018/03/11,"Week offs from gym? Is it fine to take them. I have been on break And couldn't go to the gym this week since I had to travel with family. I'm home now but just feel I want to rest for last day of break. IDK last time I took a break maybe a month or two months ago. I feel guilty whoever I do this but I mostly go to the gym every week and go through my schedule. The gain part has been hard but just trying to have fun while lifting as best I can and just doing the workouts as effectively as possible.",1.4346381243628985,2.7402649816513787,2.7737003058103973,96.74772680937821,78.08256880733946,6.312334352701327,18.533129459734965,6.937597516519254,-0.21699469928644266,389,7,97,4,9,126,71,109,0.068,0.7490000000000001,0.183,0.9387,0,0,0,0,0,0,7,0,0,1,3,4,3,0,0,6,0,11,0,0,1,0,17,20,11,0,2,7,0,3,0,0,0,0,0,1,0,3,4,0,0,3,5,0,5,1,0,0,1,4,3,10,3,16,15,4,23,0,0,0,0,1,2,0,2,13,63,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.16553258639260046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19597074006528029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1204310100906663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15733540493264556,0.0,0.0,0.0,0.1760406227991006,0.0,0.18884139062959987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3183837121427295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16728119195016675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1873141373290685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30443392102835576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18760411901637164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2981060903140489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2022198096734676,0.0,0.0,0.0,0.0,0.0,0.0,0.21051982117166806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15447217862203375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.140404259098601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10888883505885932,0.0,0.0,0.0,0.2074735617081857,0.12678331639459434,0.0,0.1824165713097918,0.0,0.0,0.0,0.0,0.0,0.11014332083866883,0.0,0.4493715528768811,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,eshaheen,2018/03/11,"Dedicated, but visual results are slow... Stay the course? So I started Greyskul ~4 months ago and have stuck to it 3x week the entire time. My lifts have all improved and I feel good and definitely stronger. So, nothing to complain about I should tell myself. The frustrating thing is that visually, I’m not changing. Skinny fat and that doesn’t seem to be improving. I switched to 5/3/1 for beginners last week and am liking the change up and soreness again. I started at 190lbs - ate at a surplus for a couple of months and got to 198lbs, but didn’t like the added weight so slowly have brought myself down to 187lbs now. I’m now question how much weight I really need to lose. I’m 6ft tall (age 38 for the complete picture) and ~185lbs seems like a good weight. I’ve never done much serious weight lifting and muscle growth in my life, so I’m thinking I need to just stick the course and maintain my current weight - and eventually, as the muscle builds up, things will start to change visually. Does that seem realistic to others? Just trying to convince myself that this is all gonna pay off at some point if I stick to what I’m doing. If that’s 6 months for now or 2 years, I don’t care - I’ll stick with it because I really do enjoy hitting the gym. Look forward to comments from this great community!",4.3791145510835925,5.83687291764706,4.5908771929824574,86.05263157894737,70.80392156862746,7.407636738906089,27.930856553147567,7.85451343220497,1.6085686274509798,1034,37,205,13,19,323,150,255,0.043,0.738,0.22,0.9944,1,0,0,0,0,0,35,0,0,0,1,12,13,1,0,12,0,16,10,2,2,3,35,39,22,0,5,8,0,6,3,0,3,3,0,0,0,13,12,8,0,6,1,1,3,5,4,0,0,6,7,16,9,30,28,5,35,0,1,1,0,4,11,0,8,25,121,29,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0891338864494036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0612959822410266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10252016177088948,0.0,0.3191142173105297,0.0,0.10542757499708742,0.0,0.0,0.0,0.11125963116148567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0879943304778619,0.10290030582210924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.050842457778689815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16867763956764095,0.08042116623190454,0.11085968795436486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08196385720673169,0.0,0.0,0.0,0.0,0.07102333367641303,0.1473748853578736,0.0,0.0,0.0,0.08443892885278034,0.11249273186098993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2407805766494917,0.0,0.14783558344292216,0.14911708064469162,0.0775524279811904,0.0,0.0,0.0,0.0,0.09648301122864383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09505478690415448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11264201748671493,0.0,0.0,0.0,0.12883324701579096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2746181582381973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2135151196396891,0.10717578108369387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08788747695293017,0.0,0.0,0.0,0.13360546910677834,0.06443009910650273,0.0,0.0,0.05863307806189187,0.0,0.0,0.0,0.0,0.06826867128380555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16131459406517015,0.6122303940225154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0647526310821765 fitness,ShotgunJib,2018/03/11,"6'4"", 330lbs and I'm about to take up running. I've recently decided that I need to do more exercise and running seems like the right option for me. I'm at a quite low level of fitness at the moment where I get most of my exercise at work (walking roughly 5km throughout the day but this varies quite a bit). I had been playing rugby up to the last few years and that has added a lot of fat and muscle mass to my body. I'm well able to move despite my bulk but I'm worried what my weight will do to my joints (hips, knees, ankles, etc). Does anybody have advice for a person my size about to take up road running? What to look out for, things to avoid, or fun warm up routines?",3.839452269170579,4.021424197183098,4.690093896713616,89.5388654147105,71.11267605633803,7.437871674491394,27.045383411580595,6.937597516519254,1.0521993740219084,524,16,118,4,9,170,91,142,0.051,0.841,0.107,0.7914,0,1,0,0,0,0,18,0,0,0,3,4,7,0,1,8,0,7,7,4,0,0,15,17,7,0,1,3,0,3,1,0,1,3,0,0,1,6,5,2,1,2,3,0,5,0,2,1,0,2,4,10,5,25,14,6,25,0,1,1,0,1,15,0,5,6,70,16,1,0.19656965704762816,0.0,0.0,0.0,0.0,0.19208559385522528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21460315440118968,0.2183445755228217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12677116699372964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1720194315419224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21922712845029446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10269953269398534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1602305062964538,0.0,0.0,0.0,0.0,0.0,0.09603400531657144,0.0,0.0,0.0,0.16506900458681736,0.0,0.0,0.16711649302443654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2089224368399586,0.0,0.1457539099757358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17163704248886444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41815205301500796,0.0,0.0,0.0,0.0,0.1940888219944099,0.0,0.0,0.16786941308031564,0.0,0.0,0.0,0.0,0.0,0.17894963313615314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2955918374083141,0.0,0.0,0.0,0.0,0.0,0.1305921456634187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2393688861100799,0.176739728752599,0.0,0.0,0.0,0.0,0.0,0.0,0.14310505146398958,0.19962602845008487,0.0,0.0,0.0,0.0,0.12658441434931034 fitness,Mocrates420,2018/03/11,"false expectations or not? Hi there, the past 1 and a half years i have made the besr desicion of my life. I started to go to the gym and life a healthy lifestyle. I went from 286(130kg) to currently 180(82kg) but my goal weight is 176 (80kg). I also was able to build quite a lot muscle, which is nice. To sum it up, i feel the best i ever felt. But there is one thing. I have some loose skin around my lower abs and love handles, i know this was going to happen and i actually am blessed to be honest, because i dont have it that much but i defintely have it, i also went to the doctor for it. Right now i am at 13-14% bodyfat, will going to 10% bodyfat make a big difderennce in my appearence? Or am i chasing a false dream. I am not expecting to having a tight belly but just wondering if it really is worth it. Would love to hear your answers. Btw if i have reached my goalweight i will post pictures.",1.3869195046439629,3.0597890789473716,3.1151393188854506,92.63509287925699,79.26315789473685,5.944272445820434,23.281733746130037,6.794906146795322,0.5573900928792561,695,23,158,7,17,231,115,190,0.03,0.765,0.205,0.9893,2,0,0,0,0,0,29,0,1,0,3,8,6,0,0,11,0,21,7,1,2,1,31,38,14,0,5,11,0,5,0,0,3,3,1,0,0,10,5,1,1,5,2,1,6,3,0,0,2,6,6,23,6,18,28,4,19,1,0,0,2,5,6,0,8,6,110,33,2,0.16478095526797293,0.0,0.1608024424029777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2635505407881571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14668998577975034,0.0,0.0,0.0,0.0,0.0,0.1004489408898252,0.0,0.0,0.0,0.17292744637668586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1686602900836975,0.0,0.0,0.1931220523495467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1490538079276083,0.0,0.0,0.0,0.0,0.0,0.0,0.0833182020972132,0.0,0.15821555816176935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28094644277218,0.0,0.0,0.0,0.0,0.0,0.14571525454600665,0.0,0.0,0.0,0.0,0.0,0.1857201125020513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0905593036210057,0.0,0.0,0.0,0.0,0.0,0.2327793237151284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14009087554610689,0.2974424912147435,0.1559197241113727,0.1099925671864595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12113296206167623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1116598398542198,0.0,0.0,0.0,0.0,0.0,0.15730206715701284,0.0,0.0,0.0,0.0,0.0,0.0,0.15781460548356735,0.0,0.0,0.0,0.0,0.0,0.0,0.17526482921619482,0.0,0.0,0.10556289940217044,0.0,0.0,0.0,0.0,0.1407220354510057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11663280826159347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1094731447168288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20065881126858032,0.0,0.3055071928063165,0.0,0.0,0.0,0.0,0.1786979169031711,0.0,0.0,0.0,0.11705566282579515,0.0,0.0,0.1061135326367399 fitness,waasaabii,2018/03/11,"Does anyone keep a squat rack in closet for use? I have a closet in my apartment big enough to store a rack I previously had (in a bigger house) that would slide into itself with the loosening of a part on the middle floor section. I've been considering the viability of buying this rack again, putting it in the closet and then setting it up in my room for each workout. Does anyone else have a setup like this, and does it work well for you?",8.249431818181819,6.173274170454551,8.410454545454545,73.94818181818181,62.97727272727274,10.618181818181819,32.22727272727273,8.841846274778883,2.4454454545454545,349,9,69,4,4,115,58,88,0.0,0.939,0.061,0.6072,0,0,0,0,0,0,8,0,1,0,1,2,2,0,0,10,0,5,0,0,1,0,8,7,3,0,1,0,0,0,1,0,1,0,0,4,0,7,5,0,1,0,1,2,2,0,0,1,0,2,0,5,2,15,4,4,20,0,0,0,0,1,15,0,0,3,51,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.322564805575498,0.23633779462413246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6055547379555435,0.0,0.0,0.0,0.0,0.0,0.19268631585134688,0.0,0.0,0.2383328004433053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26614995756924115,0.0,0.0,0.0,0.0,0.0,0.20502065662017424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11268852284695748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2497816327967345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2318763871649108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1992156473004041,0.0,0.0,0.0,0.0,0.0,0.0,0.2073904852333131,0.0,0.0,0.0,0.0,0.0,0.0,0.16792277702315198,0.0,0.0,0.16385380682415354,0.0,0.0,0.0 fitness,cockneyjay,2018/03/11,"Foam Roller Making My Upper Back Stiff I have really bad posture and I keep pulling muscles in my upper back because of the tightness. I decided to do something about it and spend a few months foam rolling and building the muscles in my upper back before trying to fully exercise again. I’ve been doing it for a couple of weeks and my upper back felt like concrete today in yoga. I could barely lift my hands above my head. The idea was to make my back looser but it seems like it’s getting more and more locked up. Is this normal? ",2.7945714285714267,5.0687595523809525,3.6764285714285694,87.40607142857144,77.28571428571429,5.342857142857143,22.880952380952376,6.2581,0.6101238095238095,423,13,78,3,10,135,69,105,0.024,0.927,0.049,0.3825,0,0,1,0,0,0,6,0,0,0,0,7,3,0,0,5,0,7,4,2,2,0,17,13,6,0,2,1,0,3,2,0,0,2,0,0,0,5,5,0,3,4,3,1,1,0,1,0,0,3,3,11,2,11,9,3,18,0,0,0,0,0,8,0,1,11,54,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6914468250678295,0.15016269496187865,0.10963157413524276,0.0,0.15303447384636867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14359124657214353,0.19899458424497046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17267898038851104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09396135946049454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18457240307049047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20302261677398603,0.0,0.0,0.0,0.15985410772661587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17572593481742066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2400952797910379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14355021147213745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17620948356731236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11521302991570408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16372373236138835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13845312821340625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17047161361060767,0.0,0.0,0.12210265050546153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1442604574702064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,aducatorudelumina,2018/03/11,"Fierce 5 question I haven't lifted for an year because of medical problems. I got to intermediate level strength by doing SS before those problems appeared. This week I started Fierce 5 and I really enjoy it, but I'm thinking about substituting RDL with DL while still doing front squats(only do front squats). Would this be good? This is the program for those that don't know it: Workout A: Front Squat 3x5 Bench 3x5 Pendlay Rows 3x8 Face pulls 3x10 Calf raises 2x15/Tricep pressdowns 2x10 Superset Workout B: Front Squat 3x5 Overhead Press 3x5 Romanian Deadlift 3x8 Pullups 3x8 Ab work 2x15/Bicep curls 2x10 Superset",4.0361168831168825,7.320497209090912,3.8870129870129873,81.18909090909094,81.45454545454545,6.051948051948052,28.766233766233768,7.447530270364453,2.2094415584415583,503,23,79,8,14,153,82,110,0.035,0.888,0.077,0.6701,0,0,0,0,0,0,12,0,0,0,2,2,5,0,0,3,0,8,2,1,0,0,10,14,3,0,3,1,0,1,0,0,1,1,0,0,0,8,2,0,0,3,2,0,6,2,2,0,0,1,1,4,3,7,11,0,12,0,0,0,0,1,1,0,2,5,34,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1708839721878153,0.0,0.23853656192402625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2351239348383459,0.22420210642266528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15405969823308893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2823986961999432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5364677580579056,0.0,0.0,0.3140289898233436,0.0,0.0,0.0,0.1795838503194499,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1984160050529689,0.0,0.22386850197067995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17962141826001346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22486040355244308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20408048093431125,0.0,0.0,0.19913536622241906,0.0,0.0,0.1805205888605268 fitness,Osceana,2018/03/11,"Doing SL 5X5. How long did it take you to gain impressive pecs? Like seemingly everyone else in the universe, I'm doing SL 5x5. I've been doing it for about a month now. I think I've reached that weird phase where I can't tell if I'm getting bigger or developing muscle. The main things I want to improve are pecs and arms. I feel the arm burn & tightness, but I really wanna hit the pecs and get them big and chiseled. I never feel them burn or tighten and my bench & overhead game is weak af. I'm 33. 6', 172 lbs. I eat 4,000 calories a day and ~180g protein. I don't do any cardio. My stats now are: Workout A -- Squat: 185 Bench: 75 (weak af) Row: 115 Workout B-- Overhead: 55 (super weak ugh, tried to move up to 65 today with no luck) Deadlift: 155 It's pretty obvious where I'm seriously lacking. Is this just like AA, just gotta stick with the program? I'm not impatient but wanna make sure I'm doing all I can. The good news is the scale is telling me I'm progressing. 172 is the most I've ever weighed in my life. I think in January I was at 155 at one point. Really horrible diet, basically only eating once a day. My weight seems to fluctuate a bit though, just last week I was at 168, so I find it hard to believe I went up 4 pounds. I'm assuming it's water and being full when I weigh in sometimes versus weighing when my system has cleared. Anyway, thanks for any input. Also wanna shoutout /u/TheReapo, your post actually super motivated me to get serious about my workout.",1.329601518026564,3.4529926601307217,3.4145793801391555,88.1630265654649,81.54901960784314,6.301328273244783,23.269660552393,7.4822170145007005,1.0653931267130503,1158,41,242,18,31,393,186,306,0.084,0.7809999999999999,0.135,0.9326,0,0,0,0,0,0,55,0,2,2,5,17,16,0,0,13,0,21,15,2,3,6,44,45,17,0,6,10,0,5,2,0,1,5,0,0,0,8,8,8,1,9,4,0,2,5,7,1,1,5,5,27,9,25,37,6,32,0,0,0,0,7,15,0,8,15,129,35,2,0.0,0.0,0.13223490510776895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10836458772462586,0.0,0.29364271244336765,0.0,0.18429828416997526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15266954738419308,0.0,0.0,0.14793812312330668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17478110760798474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27731418428586463,0.11319838552105473,0.0,0.0,0.0,0.0,0.0,0.1225734873968178,0.0,0.12948237365757,0.0,0.0,0.0,0.0,0.13703242790882986,0.0,0.0,0.0,0.1238505873905958,0.0,0.0,0.0,0.0,0.0,0.21238983399078085,0.0,0.0,0.11365651609771565,0.0,0.0,0.0,0.0,0.0,0.0,0.12138730709400584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11045597365396016,0.0,0.0,0.0,0.0,0.09571232663674586,0.1324033706977839,0.0,0.0,0.1199190864413624,0.0,0.0,0.0,0.0,0.0,0.0,0.09045171495599147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10816008395709197,0.14402208239060124,0.0,0.0,0.10451105199069953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14431011807801014,0.0918227864379628,0.10305888369897084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12809754684294886,0.0,0.12977787568948693,0.13785893872142266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17361800948725487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2467202584569281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13401950300725413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12771337705366265,0.0,0.10188410733936816,0.0,0.2368775011244491,0.12475628136616206,0.0,0.0,0.09002457106466717,0.17365432940716738,0.1331345571371413,0.0,0.0,0.0,0.12844442269597808,0.0,0.0,0.09200009386692913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07992530992354506,0.0,0.1086952295761302,0.16501054629905976,0.0,0.12561598582328512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,HULKEEN,2018/03/11,"Leg size contra squat weight Hi guys , recently my squat has increased a lot but my legs still look small. I am wondering when you noticed leg gains; at which squat weight. And also, how does your calves routine look like? What exercises do you perform and at which rep range?",3.80294117647059,6.431963019607847,3.1958431372549043,90.31729411764708,75.66666666666667,6.432941176470589,23.925490196078428,7.554174236665415,1.0559301960784309,218,7,42,3,5,64,41,51,0.0,0.848,0.152,0.8053,0,0,0,0,0,0,7,0,3,0,2,4,1,0,0,1,0,3,6,3,1,0,6,6,6,0,0,1,0,2,1,0,0,1,1,0,1,3,2,2,0,1,1,0,1,0,0,0,0,0,5,6,1,2,6,2,7,0,0,2,0,5,3,0,2,4,23,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19878326727790266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21752739197470775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24612576739861866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1214399241419883,0.0,0.0,0.0,0.4174764413737833,0.0,0.0,0.2113273748071059,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28300133746165274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24543526787319986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19851024852660348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6053884616253584,0.0,0.0,0.0,0.0,0.0,0.0,0.2695661763511261,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,whitecrayon02,2018/03/11,"Is 10 weeks a reasonable time frame? I'm 16 years old and I am an athlete however I have been side lined for the past 2 years due to my joint/connective tissue disorder. I have finally completed my physical therapy and am clear to work out. Is 10 weeks a reasonable time frame to get back into decent shape for summer? I also am a naturally thin guy. ",3.0414761904761893,4.930553814285716,5.311428571428575,77.76190476190479,75.14285714285714,10.380952380952381,27.380952380952376,10.504223727775694,3.3555238095238096,277,11,54,10,6,97,49,70,0.048,0.911,0.041,-0.1179,1,0,0,0,0,0,6,0,0,0,1,2,0,0,0,5,0,8,0,0,2,1,7,10,3,0,0,0,0,1,0,0,0,0,0,0,1,0,4,0,0,2,0,0,0,0,0,0,0,1,1,6,0,7,9,0,17,0,0,0,0,1,5,0,0,12,30,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17986348807968433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1729448324446464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2358178446969185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2577707054034469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2463820789656703,0.0,0.0,0.0,0.0,0.0,0.0,0.11750817979800772,0.0,0.0,0.0,0.0,0.0,0.0,0.222700027204582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2360092030912364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21470567577963745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4624977004263141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2572085367067931,0.0,0.0,0.0,0.0,0.0,0.2622980960509336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3608245745162752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16373992827738032,0.0,0.0,0.0,0.0,0.0,0.289674231825505 fitness,jesus93773,2018/03/11,"Confusing about nutrition labels. More specifically, I've seen some foods: rice, lentils, and beans have the serving portion as ""dry."" Example, ""Serving size 1/3 cup dry couscous (56g)"" When I cook the meal, I go with the ""56g"" or whatever portion I'm given. Which I'm sure is wrong. Any insight into this?",1.2377192982456149,3.872166456140352,2.8203508771929826,86.12245614035088,94.96491228070177,6.042105263157895,27.385964912280702,7.3871296695380915,2.144985964912281,236,12,43,5,9,77,45,57,0.092,0.866,0.042,-0.4019,0,0,0,0,0,0,20,0,0,0,0,2,3,0,1,3,0,2,3,0,0,1,8,7,4,0,0,1,0,0,0,0,0,0,0,0,0,2,3,3,0,1,1,0,1,0,2,0,0,2,1,2,1,4,5,4,3,0,0,1,0,0,1,0,3,1,18,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3267547715128711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.581019474593194,0.0,0.0,0.0,0.0,0.0,0.2730777977657847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4528631997443765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5253485777288204,0.0,0.0 fitness,Feelingreallyfeels,2018/03/11,"Can’t do a push up without flaring out my elbows Title. I’ve never had much upper body strength and thought push ups would be a great place to start. After watching some videos on push up form I realized I can’t do a proper push up, because my elbows always wanna flare outward. What can I do to correct this? ",4.761666666666667,5.186725761904763,5.536626984126986,83.42017857142856,69.15873015873018,6.934920634920636,30.035714285714285,5.985473137389443,1.4788761904761905,245,9,47,1,4,80,46,63,0.0,0.877,0.123,0.8074,0,0,0,0,0,0,5,0,0,0,1,4,2,0,0,3,0,9,3,3,0,2,10,11,1,0,2,1,0,0,0,0,1,0,0,0,0,2,2,0,0,2,1,0,4,4,0,0,0,2,1,5,2,11,7,3,16,0,0,1,0,0,9,0,1,3,35,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28872857245655303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2115256164951365,0.0,0.0,0.0,0.0,0.0,0.0,0.3854344690989096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3825644517253558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2550820770333623,0.0,0.267624802469292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3625370952305829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2456056425537843,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27547616262105423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3344918809604292,0.0,0.0,0.0,0.0,0.24649609069179546,0.0,0.0,0.0 fitness,throwawaysaresexy23,2018/03/11,"Does it matter if I do 3 hours of cardio on one day vs 1 hour of cardio 3 times a day? Do I still reap the health benefits of the recommended 150 minutes of aerobic exercise if I do that on one day vs 50 minutes of cardio 3 days a week? Are the effects the same?",4.640459770114943,3.1469212068965504,7.005172413793105,79.2737356321839,69.6896551724138,10.491954022988507,31.402298850574713,9.725611199111238,2.607533333333333,202,7,47,4,3,74,35,58,0.0,0.884,0.116,0.6174,0,0,0,0,0,0,3,0,0,0,1,1,1,0,0,6,0,4,5,0,1,0,7,4,2,0,2,4,0,0,0,0,0,5,0,0,0,2,0,0,0,1,1,0,0,0,0,0,2,0,0,3,1,7,4,1,11,0,0,0,0,0,2,0,2,9,28,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6471945236533042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21954920171515271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26667665151119524,0.0,0.0,0.0,0.0,0.0,0.0,0.4941379817209574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3400093141789972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20035530330524898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14629176007912484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20124302417939471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Jippoma,2018/03/11,"Need to improve situps for PT test from 20 to 38 in 3 weeks I'm a current law enforcement officer that's moving out of state and thus will have to redo the academy testings. I have to get 38 sit-up (hands interlocked behind head, elbows to knees) in 1 minute. I can only do 20 right now. I'm acing the run and the pushup but my situps sucks. I have 3 weeks to get this done. Any suggestions for improving my reps in such a short time? I have a feeling my hip flexors are taking a beating because I'm keeping my feet held down by a 100lb plate to simulate a partner holding my feet during the PT test and it's causing minor back pains.",3.5948287385129483,4.213333428571431,4.989874686716792,85.60848788638266,71.85714285714286,8.01637426900585,28.311612364243945,8.167268648758528,1.7634384294068504,498,18,106,7,9,167,89,133,0.087,0.8540000000000001,0.059,-0.6757,1,0,0,0,0,0,11,0,0,0,2,3,2,1,0,10,0,9,8,7,2,0,13,20,4,0,1,1,0,2,0,1,1,1,0,0,1,3,4,0,3,1,0,0,2,0,2,0,0,2,2,9,0,18,17,0,16,0,0,0,0,2,7,1,0,6,56,12,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1797226000526173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2032185546547755,0.0,0.16110544753825692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2714930988641581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2704549175198398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13363024157394704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2761556054738753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2712322598159606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23490830784164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2808927194173844,0.0,0.19596369235422695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20100035787437706,0.281217462476114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2256976161121989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19870913891073855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1541064835956602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4239863514892296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Watermelonboye,2018/03/11,"I need serratus and grip strength Its for rock climbing and i dont have a gym I got 10 pound dumbell and 2x 6 pound weights and a pullupbar. Ive also been doing pullups on the door frame",-0.669666666666668,1.516552700000002,0.875,100.66333333333333,97.0,3.6666666666666674,24.16666666666667,5.46131890053228,0.21366666666666667,148,7,34,1,6,47,32,40,0.0,0.906,0.094,0.4939,0,0,0,0,0,0,1,0,0,0,2,1,1,0,0,3,0,5,1,0,0,0,5,7,5,0,1,0,0,2,0,0,0,0,0,1,0,1,4,1,0,0,2,0,1,1,0,0,0,2,2,4,1,2,5,0,2,0,0,0,0,0,1,0,0,0,19,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36944727930321375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5414401093666734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36948964912213295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3425542079720913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5625702885655037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ridersarestrange,2018/03/11,"Training while tired and depleted (endurance sports) Can't find a lot about training while depleted or fatigued. My thought is it will help condition me to the sensation. This is a consideration since a lot of my competitions don't always have easily accessible sources of fuel. Yeah I know gel packs ect. Still doesn't help with hunger and fatigue. Any thoughts or experience. I've felt some gain in my toying with this training but don't know if it's just my riding level of fitness or if I'm doing anygood.",4.117083333333333,6.659749041666673,4.917916666666667,78.80208333333336,74.20833333333334,8.016666666666666,30.458333333333336,8.841846274778883,2.8029458333333337,412,19,73,9,9,133,68,96,0.07200000000000001,0.805,0.124,0.593,0,0,0,0,0,0,9,0,0,0,1,3,2,0,0,4,1,9,4,0,0,0,21,15,10,0,2,7,0,1,0,0,1,3,0,0,0,4,4,1,0,7,2,0,1,4,2,0,0,3,1,6,0,8,11,3,7,0,2,0,0,2,3,0,8,3,46,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2153498876219069,0.0,0.0,0.17599904958569798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2531649421600857,0.0,0.0,0.0,0.0,0.24849730382831414,0.0,0.23654681072637365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3469485422068272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28446940424633066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4400604500419778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21408954573226835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2066852658920756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4109310011005928,0.0,0.29746296551901674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TKBaja,2018/03/11,"Can you do warm up stretches before headed to the gym? I love about 10-15 min away from my gym, and I just don’t know if I’d be comfortable doing most of the “limber eleven” in public. Would it be counterproductive to do these stretches at home beforehand?",5.72529411764706,5.747589372549019,6.310588235294119,80.09764705882355,67.0392156862745,9.15294117647059,26.803921568627448,8.841846274778883,1.7483803921568626,202,5,41,3,3,66,42,51,0.0,0.815,0.185,0.8677,0,0,0,0,0,0,5,0,1,0,0,2,3,0,0,2,0,8,2,1,0,0,6,10,2,0,2,2,0,1,0,0,1,0,0,1,0,2,1,0,0,1,2,0,0,1,0,0,1,0,1,4,3,9,7,1,7,0,0,0,1,3,6,0,2,1,30,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.408590139021328,0.0,0.0,0.0,0.0,0.3700563413641046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4463189664416078,0.0,0.0,0.0,0.0,0.0,0.4362265717311056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2390022217975657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39250200374132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30893085934532805,0.0,0.0,0.0 fitness,tiny09,2018/03/11,"Join the gym or workout at home? Fitness has always been SO important to me. I've had 2 babies in the past 3 years and started my own business so time is of the essence to me. Naptime every day is when I get my work done and there is never enough time. I haven't been able to lose the last 25 lbs from my last pregnancy and I feel like I never have time to workout. Something needs to change for my mental health and physical health too. I know if I'm working out again it will help me mentally. But I live 20 mins from the closest gym. So round trip that's 40 mins and I could do a lot of work for my business in 40 mins. But I can't seem to get motivated at home to workout, or if I do I don't put as much into the workout. Suggestions on if I should re-join the gym or workouts I could do at home? Thanks. ",0.8226136363636378,2.4230042159090956,2.7125000000000017,95.20750000000002,80.70454545454545,5.763636363636365,22.363636363636363,6.6274283507984215,0.3107909090909091,626,20,150,6,16,209,99,176,0.016,0.873,0.111,0.9311,0,0,1,0,0,0,14,0,0,0,5,7,3,0,0,8,0,19,2,0,1,2,26,28,18,0,7,8,0,2,1,0,2,2,0,3,0,2,7,0,0,4,8,0,2,5,1,0,0,4,2,20,2,22,20,4,28,0,1,1,0,2,10,0,8,17,97,22,4,0.1401579902073045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11662267567497644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14826856935303798,0.0,0.0,0.0,0.0,0.2238095008421427,0.0,0.0,0.09039030870247997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1434302857968979,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14482067047656227,0.0,0.0,0.0,0.11808915171420395,0.0,0.0,0.0,0.0,0.0,0.07086809112521951,0.10012889620898896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14645353015120424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29796277901453205,0.0,0.0,0.09394494643232078,0.0,0.4217696758857986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07702716596982967,0.2284949373134269,0.0,0.0,0.0,0.0,0.0,0.06847411436174483,0.0,0.12376207316646623,0.0,0.0,0.15680094001653433,0.0,0.1191573111770898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2824925772357004,0.0,0.0,0.0,0.0,0.0,0.10303224958741347,0.1039253738032709,0.21619696502778524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13379666086003372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14089749205499505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12759457031875773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10790046836144357,0.0,0.0,0.09920454685794672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12903864656303007,0.0,0.0,0.0,0.0,0.0,0.0,0.24518175363173844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30611005843357353,0.0,0.0,0.0,0.0,0.0,0.09025715043329008 fitness,JohnThrowAway2222,2018/03/11,"Looking for body fat/weight visualizer I saw on here before. So I cant remember when I saw it I think a few years ago but it was this website where people would post their height, weight and body fat percentage and you could search through them all with those parameters. However I lost the link. I am hoping the power of reddit can help me find it because I have been googling for hours and cant find it at all. ",4.042931726907632,5.225552590361449,4.590542168674698,86.78934738955826,71.28915662650601,7.9429718875502004,25.88152610441768,8.344100000000001,1.4084152610441776,327,10,70,5,6,104,62,83,0.037000000000000005,0.871,0.092,0.6486,2,0,0,0,0,0,6,0,1,2,2,4,2,0,0,3,0,9,4,3,0,2,15,15,6,0,3,1,0,1,0,0,1,1,0,0,0,6,4,2,0,5,0,0,0,2,1,0,0,5,4,11,1,7,8,3,9,0,1,3,0,4,4,0,1,4,47,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.17714436764434946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12181941622605626,0.0,0.1700474558855519,0.0,0.0,0.0,0.0,0.4439500311784568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15955441642214904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3652967019898753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1339472278649267,0.0,0.0,0.19848426750372528,0.19680021811601206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16781362568188649,0.0,0.2181468305793304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13854253710880646,0.0,0.0,0.0,0.0,0.0,0.19138960492415605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22637754670044155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12804814889299107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4866977995549753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14195921216364807,0.0,0.0,0.12868914778972654 fitness,emptyontheinside,2018/03/11,I’m looking for a recommendation on quality compression knee sleeves that can be worn during workouts. I am 6’5 and my knees tend to get pretty sore after strenuous workouts. I’ve recently started doing more squats and feel like these sleeves could help with support and recovery. Any feedback would be appreciated! ,7.997777777777778,10.317939333333333,7.593518518518517,64.66583333333335,63.074074074074076,10.585185185185184,41.27777777777778,10.686352973137794,5.252755555555557,260,15,37,7,4,82,47,54,0.075,0.6890000000000001,0.235,0.8748,0,0,0,0,0,0,4,0,0,0,0,0,2,0,0,1,0,7,3,2,0,0,7,15,3,0,2,0,0,1,1,0,1,1,0,0,0,2,4,0,0,1,2,0,0,0,0,0,0,1,2,2,2,5,10,1,4,0,0,1,0,1,1,0,0,4,21,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24294158788866346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2852342771941706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18063584139343528,0.2552187751543682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18664787088139365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2394564912645784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17453382848352786,0.0,0.0,0.0,0.29999920590139995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36345069221305976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3527403137760921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2528626989553922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4054019604741266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2537794576956072,0.0,0.0,0.0 fitness,yuurei_no_kage,2018/03/11,"What do I need to consider if I want to make a home gym? I currently plan on buying a power-rack (probably a half-rack), weight set, and bench. What am I not thinking of? What did you wish you knew before you purchased your own home gym equipment?",2.718,4.175647400000003,3.916999999999998,89.24350000000004,75.0,7.4,24.5,8.07648339933343,1.2509999999999994,190,6,41,3,4,62,37,50,0.0,0.8959999999999999,0.104,0.5484,2,0,0,0,0,0,10,0,4,0,1,0,0,0,0,3,0,3,1,0,1,0,9,9,2,0,4,2,0,1,0,0,0,0,0,2,0,3,1,1,0,2,2,2,0,1,0,0,0,2,1,8,0,4,7,1,3,0,0,0,0,4,1,0,1,1,25,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26297367383805104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6199926409640193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2062892634936916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.229152203150242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3332016918330894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19802291052925236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18228215271158893,0.0,0.0,0.3763323236191438,0.0,0.0,0.0,0.0,0.3553853374079115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,IPlayForCoins,2018/03/11,How long should my workouts be? And how often? I have been going for ~45 minutes every second day with home weights. Is this enough? I find myself drained after but haven't been seeing too much progress lately. Any suggestions?,2.8944715447154508,5.970152146341466,2.328658536585369,90.53819105691059,88.51219512195122,3.7089430894308943,21.46747967479675,5.46131890053228,0.2448504065040651,182,6,30,1,6,53,37,41,0.041,0.8490000000000001,0.11,0.6007,0,0,0,0,0,0,7,0,0,0,1,4,0,0,0,0,0,7,1,0,2,0,8,9,4,0,1,1,0,1,0,0,1,0,0,1,0,1,2,1,0,1,1,0,1,1,0,0,1,2,2,4,0,3,5,2,5,0,0,1,0,1,0,0,1,4,24,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22023471209603931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20886177582841764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3346321397347658,0.0,0.0,0.0,0.2728645392094272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2960005686405288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18405610388584345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32485622540958364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3653262065055221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2866043555009516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2380730735996869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2580730911071559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3943720943540292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Harrison_Music,2018/03/11,"Happy with upper body but thighs too big! Hey everyone I'm sorry if this seems like a silly post but I don't know what to do. I'm 6'2 and 199 pounds. I started going to the gym after quitting smoking and have been going 5 days a week for 2 months now. I have a naturally skinny figure but have been gaining muscle and I feel great! So I feel amazing but I've always kinda had bigger thighs and i'd really like to get the extra weight off. Should I just skip leg day and run or should I lower my calorie intake. I'd appreciate any advice thank you!",1.0139275362318865,3.1484866173913097,3.333586956521738,88.23139492753626,82.82608695652173,5.224637681159421,17.409420289855074,6.42735559955562,-0.0868405797101448,431,9,88,4,12,148,81,115,0.035,0.7,0.266,0.984,1,0,0,0,0,0,8,0,1,0,2,4,7,0,0,5,0,10,6,5,0,0,21,21,12,0,3,7,0,3,2,0,2,0,0,0,0,2,6,2,0,5,1,0,3,1,0,0,0,3,3,9,7,7,16,1,15,0,0,0,0,2,4,0,4,9,49,11,0,0.0,0.0,0.0,0.0,0.0,0.21443754134505624,0.0,0.0,0.0,0.0,0.0,0.0,0.18259448004652065,0.0,0.0,0.14922903049851965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24375213675020824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28304566540339154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20968756355588614,0.0,0.0,0.0,0.0,0.2219143434328774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11465011428594105,0.0,0.24942947166513615,0.0,0.0,0.2419371126062871,0.0,0.0,0.0,0.2336015696015737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12060034841694127,0.0,0.0,0.0,0.0,0.0,0.0,0.21441791205981625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17515762059584974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21016610823612453,0.0,0.0,0.0,0.0,0.0,0.0,0.23340505749876336,0.0,0.0,0.14058105505187735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19977302089212667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2456489094446773,0.1553231611857471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2020339907202012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17602425114820974,0.2672229310993381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,oyeme,2018/03/11,"McDonald's grilled chicken breasts are only $1 each. Is there anything wrong with eating these often? So this topic I can see either being a pro tip or a learning moment for me. There is a McDonald's right next door to my gym, and I found out I could order just the chicken from their grilled chicken sandwich offering for only 1 dollar each. I oftentimes will grab one or two of these along with some sauce after working out to supplement my protein intake. I'm aware it's not as fresh or well made and the sodium content is probably high, but for the price and convenience it seems great. Is there anything I should be wary of? What do you all think ",5.704374999999999,6.236885687499999,5.860937500000002,81.54031250000001,67.125,8.5875,31.625,8.472884824447931,2.381371875,520,20,98,7,8,165,91,128,0.029,0.908,0.062,0.7209,0,0,0,0,0,0,10,0,1,1,1,7,3,0,0,6,0,12,3,1,1,1,27,18,9,0,2,7,0,1,0,0,2,0,0,1,0,6,10,2,0,4,1,2,0,1,1,1,2,2,2,10,2,15,11,5,8,0,0,1,1,3,4,0,6,3,71,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3681961041536218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17861790233305772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2289158837193601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.245291509135312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2466461335971659,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2363667551109946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2116841614085437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23792301249700196,0.0,0.0,0.0,0.0,0.0,0.0,0.15159480108924053,0.3402900648278624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24120217400385666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1910510439645957,0.0,0.0,0.0,0.0,0.1782715698326049,0.20366136749037345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14334728092002916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21853665481845205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20114629025389108,0.0,0.0,0.0,0.0,0.0,0.0,0.1628668914552149,0.0,0.0,0.0,0.2445967931312911,0.0,0.0 fitness,coachsshow,2018/03/12,"Can't Feel Chest Doing Cable Crossovers Whenever I do cable crossovers, I can feel my arms working hard but nothing in my chest. I'm bringing my hands together so I was wondering if this is normal and/or if anyone had any tips for how I can activate my chest more.",4.2723076923076935,5.89495161538462,4.910769230769233,83.0092307692308,71.30769230769229,8.276923076923078,30.30769230769231,8.841846274778883,2.5164846153846154,212,9,40,4,4,68,38,52,0.026,0.974,0.0,-0.0516,0,0,0,0,0,0,4,0,0,0,1,2,0,0,0,0,0,8,5,5,1,0,8,13,5,0,3,3,0,4,0,0,0,0,0,0,0,1,0,0,0,3,0,0,1,1,0,0,0,2,4,8,0,2,11,1,2,0,0,0,0,0,1,0,3,0,25,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2695834144641836,0.0,0.0,0.0,0.0,0.27719042096382074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4008900025776554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3551200149951877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38841351313155775,0.3803816368252264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42990731055591297,0.28860299975638115,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ayyxb,2018/03/12,"TED Talk Type Videos on Fitness/Weightloss? I hear YouTubers and other people talk about these scientific based speeches about fitness and weight loss but I can’t ever find them. An Example is GabbyGains mentioning a ted talk called “The Best Diet for Humans” or something of that nature and i can’t for the life of me find anything similar. i’m asking because i was ted talks while i do my cardio warm ups and am tired of the Medical topics i usually watch (i’m a premed student) and want something more tailored to what i’m trying to do now.",6.877714285714287,6.923875580952378,7.080714285714286,75.46678571428575,64.6190476190476,9.666666666666668,34.64285714285714,9.2995712137729,3.166428571428572,436,18,77,7,6,141,73,105,0.054000000000000006,0.836,0.11,0.6858,0,0,2,0,0,0,7,0,0,1,2,4,3,0,0,6,0,7,6,0,0,1,11,13,8,0,1,2,0,2,0,0,0,4,2,0,1,4,5,2,0,2,1,0,0,2,1,0,0,1,5,9,2,11,12,2,7,0,1,1,0,10,3,0,1,4,49,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15274819976057827,0.0,0.17352822946322344,0.0,0.0,0.0,0.0,0.11315130733016288,0.0,0.0,0.0,0.19479515122265115,0.0,0.0,0.0,0.0,0.0,0.1895372294613422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1679025490975212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33930387022089764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20920552612059107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13110782734228887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18699109842927392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12868448791126302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28579636085443105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5967724376444742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21334114617326067,0.0,0.0,0.0,0.12602276891625472,0.0,0.0,0.0,0.0,0.0,0.20443254035781272,0.0,0.10948259332891444,0.0,0.0,0.2260333122602005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,InSoupWeTrust,2018/03/12,"Need advice on lifting & cardio combinations Hi all, playing rugby this season and would like some advice on which is the best combo for weights + cardio. I would like to gain a few kg's (from 76-77 to 80+) over the next month or two as well, so keeping that in mind: Routine 1 : Monday - Legs & core Tuesday - 30 - 40 mins Cycling before rugby training Wednesday - Upper body + core Thursday - 30 - 40 mins Cycling before rugby training Friday - Rest Saturday - game Sunday - rest/Mtbing Routine 2: Monday: Legs & core + 15 mins HIIT cycling post workout Tuesday: Upper body + rugby training Wednesday: Legs & core + 15 mins HIIT cycling post workout Thursday: Upper body + rugby training Friday rest Saturday: game Sunday: rest/mtb/etc Primarily lifting heavy with low reps on compound exercises with higher reps while performing isolations. Which of the two routines above would be best for overall fitness & strength gains for before and during the season? Thanks guys! edit: I am so so sorry about the formatting, wow",8.761483516483517,8.903623280219787,8.235472527472528,68.4345274725275,60.7032967032967,9.038241758241758,37.98021978021978,8.238735603445708,3.4819410989011,815,36,117,8,10,258,105,182,0.03,0.7859999999999999,0.184,0.9829,0,1,0,0,0,0,49,0,0,0,6,5,10,0,0,6,0,6,10,6,0,1,13,9,8,0,4,1,0,1,2,0,3,3,0,0,1,4,4,1,1,0,6,0,0,0,1,1,2,0,1,2,9,16,5,7,33,0,1,0,0,4,10,0,2,23,51,6,1,0.0,0.0,0.0,0.0,0.0,0.21999421423809826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6098200530372335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28735329018386513,0.0,0.23625981339211796,0.0,0.0,0.3751026484695503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12553960683654156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11145693790680317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10005284571972292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10998703815175136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1136584496246824,0.0,0.08984822076651569,0.0,0.0,0.0834654391661716,0.0,0.0,0.11971403686991125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21561209642152646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12600717783078946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1036346265655936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2199190812002088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13707371009958574,0.1012093540468416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23988860330017775,0.0,0.0,0.0 fitness,xreyuk,2018/03/12,"Wanting to run 5/3/1 but MUST deload every 5 weeks - can I run it effectively? I know you either run it on a 3 week then deload, or 6 week then deload cycle, however my current work schedule has me on call once every 5 weeks. When I’m on call, some days I can get 10 hours sleep but other days I’ll only get 3 or 4. This weekend for example I had 3 hours the first night, and 6 hours the second night (after being awake for 22 hours). This is not enough sleep for me to lift effectively, so I usually deload the weight or just do something like light boxing for my on call weeks. I’ve been doing nSuns but I’m starting to stall on the progression and will suspect I need to move to something like normal 5/3/1 soon. Symmetric strength has me at above intermediate squat, intermediate deadlift, just under intermediate for bench and novice for back. Is there anyway I can effectively run this program with needing to deload every 5 weeks? Or should I pick another program? ",5.041620294599016,6.173083914893618,5.9297872340425535,78.30653846153848,68.8936170212766,8.337806873977089,27.759410801964002,8.617729084823388,1.9981288052373158,768,25,144,12,13,253,105,188,0.027000000000000003,0.851,0.122,0.9633,2,0,2,0,0,0,23,0,1,0,7,8,3,0,0,5,0,15,3,2,4,1,28,24,14,0,6,11,0,1,2,0,3,0,0,0,0,6,4,1,0,5,1,0,5,1,0,0,2,2,2,14,3,21,18,3,38,0,0,0,0,4,7,0,5,28,87,20,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11585144493579312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08495489052869798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33844761559493514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14250526504758734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11415885357002654,0.0,0.0,0.0,0.2792610088267519,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09397709667681517,0.0,0.0,0.0,0.0,0.115445999858498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4352154505741568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06071876985465986,0.0,0.0,0.0,0.0,0.0,0.0,0.1079531860892022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1174263357445417,0.0,0.16384403540153394,0.0,0.0,0.0,0.2073623136929577,0.10825024314133568,0.0,0.0,0.0,0.11766118150412705,0.0,0.08402758020031781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22112631623169285,0.0,0.0,0.1701109893674305,0.0,0.0,0.07820069677187431,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12168182126320977,0.0,0.0651659531773388,0.0,0.531738563010931,0.1345389782557965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08043320800830503,0.0,0.0,0.0,0.0,0.0,0.0 fitness,H2WShiro,2018/03/12,"Chest training Hello! I am making my own Upper/lower routine and I have a question. Is it good to train my chest like: Upper A: - Barbell Bench Press 5x5 - Dumbbell Flys 3x8-12 Upper B: - Incline Barbell Press 4x8-12 or Upper A: - Barbell Bench Press 4x5 - Incline Dumbbell Bench Press 3x8 Upper B: - Incline Barbell Press 3x8-12 - Dumbbell Flys 3x8-12 I want to add that my training level is PROBABLY begginer (not sure, I`ve got good technique, good knowledge but still I am making linear progress). Have a nice day!",1.6456737588652466,4.373360872340427,2.545489361702128,87.97433333333332,94.53191489361704,3.3577304964539016,26.47943262411348,5.2151,0.9449143262411348,398,19,65,2,15,125,52,94,0.046,0.794,0.16,0.8585,1,0,0,0,0,0,26,0,0,0,1,1,6,0,0,4,0,6,2,2,2,1,11,10,3,0,1,3,0,5,1,0,0,0,0,0,0,2,2,0,0,2,0,0,0,1,0,0,0,1,5,7,6,2,9,1,7,0,0,0,0,2,5,0,2,3,27,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1742422308453778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6798365745363263,0.2160857452177396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13199515094945788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3606913541953585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29129719940838505,0.0,0.0,0.0,0.3026607972987861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2157642176113963,0.0,0.0,0.0,0.0,0.0,0.0,0.2546392345394479,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.159357776051197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Carefully_Crafted,2018/03/12,"Adding a diverse cardio regime thoughts? I’m adding cardio to my 5 day weight lifting before the lifts. I do this every time I cut but I was trying to think up a way to mix things up and came upon this idea. Basically I already like to vary my cardio by doing some mix of bike/row/run/elliptical/stairs (i like swimming too but don’t have access right now...) So my idea was this. 15 minute-20 minutes combined cardio where the split is something as follows: Day 1: row 5 minutes run 15 Day 2: bike 5 row 15 Day 3: elliptical 5 bike 15 Day 4: stairs 5 elliptical 15 Day 5: run 5 stairs 15 Where the longer 15 minute is a slower paced distance run and the shorter 5 minute is a sprint training 2-3 intervals of a distance (depending on the workout). Thoughts? Would it be more beneficial to split my workouts up more so they aren’t chained together (im not doing them back to back) is there anything else to take into consideration?",4.2453305613305625,5.289881075675677,5.268108108108109,82.6394178794179,70.67567567567569,7.638253638253639,29.90644490644491,7.882392219407189,1.898222453222453,729,29,146,9,13,240,101,185,0.009000000000000001,0.924,0.067,0.8952,2,0,1,0,0,0,28,0,0,2,0,9,3,1,0,10,0,14,5,0,1,0,16,21,7,0,1,3,0,1,2,0,1,4,0,0,0,5,4,1,0,6,5,0,6,3,1,0,0,5,1,11,2,17,14,3,28,0,0,0,0,2,11,0,2,12,74,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17768597871429687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13250305913729335,0.0,0.0,0.0,0.0,0.24762387123075805,0.0,0.0,0.0,0.1370133879849784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1841602574802111,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6230548679818827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13450882671059153,0.0,0.0,0.0,0.0,0.0,0.0,0.13566354971667302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3635366053495245,0.17392571195438947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1573292937271963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1375074178738208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.123958554545568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1210645511911952,0.0,0.0,0.0,0.0,0.0,0.10697236867199288,0.103173026692276,0.0,0.2556586147813979,0.09389015711321994,0.0,0.0,0.0,0.0,0.10931979839061598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12780759507449002,0.0,0.19607501357368706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11438167370942935,0.0,0.0,0.0 fitness,Number16BusShelter,2018/03/12,"From 16 to 25 pullups till April 1st So I was wasted and have entered a bet where I should do 25 pullups in one set at April 1st. I can do 16-17 BW and 10 with additional 10kg right now. I do pullups regularly and can tolerate a somewhat big training volume. My question is, what the best way of training to ramp it up as high as possible in a half of month? I consider loosing some fat, it should help to a degree. But I'm around 15% bf so I think I can loose only around 1kg in that time frame. What else? Thanks!",0.9656756756756764,2.5634126396396404,2.8777387387387385,94.20093243243244,80.26126126126127,6.241801801801803,23.71261261261261,7.1686216300943375,0.660289369369369,397,14,96,5,10,133,75,111,0.056,0.847,0.097,0.6608,0,0,0,0,0,0,12,0,0,0,1,6,2,0,0,5,0,11,1,1,0,0,15,14,9,0,2,1,0,0,0,1,2,1,0,0,0,5,7,1,0,2,0,1,1,0,0,0,2,1,0,8,2,17,11,3,20,0,0,0,0,3,11,0,4,6,59,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4811470688814954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28360331999156185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22575332114613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18113816353076148,0.28552653078694884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21570535707168847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1831236276016172,0.20553195314192893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.304658339242005,0.0,0.0,0.0,0.0,0.0,0.0,0.3027339697580857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2307860162518196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2488034146654295,0.0,0.0,0.0,0.1731607805827778,0.0,0.0,0.15758084662240476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.214506287515583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,darunia75,2018/03/12,"What type of program to run on a cut? Hi everyone, In the last few months I have bulked from around 160 lbs to 190 lbs (I'm 5'11). During the bulk I was lifting 6 days a week on a P/P/L/P/P/L split with essentially no cardio. I typically stayed within the 8-12 rep range for most exercises, and it seemed to work pretty well. I'm about to start a cut and I'm wondering how my training should change as far as frequency, duration, intensity, type of split, and cardio. Any other advice about cutting in general would be greatly appreciated. Thank you! ",2.28108108108108,4.205533189189193,4.57863963963964,82.00633783783783,77.46846846846847,8.043603603603604,24.613513513513517,8.841846274778883,1.8549740540540536,428,15,89,10,10,149,80,111,0.075,0.812,0.113,0.7239,0,0,0,0,0,0,21,0,1,0,1,5,6,3,0,7,0,5,3,0,1,0,12,12,6,0,2,0,0,0,0,0,2,3,1,0,0,3,5,0,0,2,1,0,1,1,3,1,0,1,1,5,3,19,8,2,14,0,0,0,0,2,7,0,3,5,47,8,4,0.0,0.0,0.0,0.0,0.0,0.2507595698856145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17450585969012627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2284402631831213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2714628706506104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16549436462790884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2452050276170017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28291709518762725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20917410845363094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20482630665927265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26106800425079096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2336111320780841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1816322312217644,0.2735156594626682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2362550712785435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20583972951049728,0.0,0.23072619593276325,0.0,0.0,0.0,0.0,0.0,0.278286203046801,0.18681755582678009,0.0,0.0,0.18229074248564475,0.0,0.0,0.0 fitness,Mercy_or_Lucio,2018/03/12,"Just finished 15 weeks of ICF, what should I do now? Hi all, Started on ICF about 15 weeks ago. Went from 242 lbs to 217 lbs, all my lifts went up except for bench press which is currently stalled. My squat/deadlift/accessories are all improving but my bench is flat dead. My diet is extremely on point. I was thinking of switching programs but am not sure which direction I should head in. I was thinking of perhaps a 4 day split.",3.522142857142857,5.3929897857142866,3.6995238095238094,89.91214285714287,73.76190476190476,7.180952380952381,28.66666666666667,7.957251820313856,1.7587809523809534,338,14,69,5,7,104,60,84,0.117,0.86,0.023,-0.8357,1,0,0,0,0,0,12,0,0,0,0,3,1,0,0,1,0,10,2,1,0,4,13,15,2,1,2,5,0,1,0,0,2,0,0,0,0,3,0,1,0,2,0,0,2,1,0,0,0,4,1,8,1,12,9,3,15,0,0,0,0,1,5,0,0,8,42,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.2538778516570218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18470542133733134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29393080014859724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27074220647431696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20271661740074745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2699302395087072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3670293262146287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4594683819316844,0.0,0.0,0.5309945429624718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ivykoko1,2018/03/12,"Swap pull and push days? I've been running Metallicadpa's PPL on a bulk for about a month (after 3 months of cutting in a bro full body) and have achieved great gains with It. I usually start the week with Pull day and my back is progressing very well. I wonder If It would be ok to start the week with push day or if It would be more beneficial to stick to my current schedule.",6.2542307692307695,5.0705630128205135,6.23551282051282,85.08865384615387,66.30769230769229,9.851282051282054,31.038461538461537,8.841846274778883,2.0234769230769234,297,9,68,4,4,94,56,78,0.019,0.802,0.179,0.915,1,0,0,0,0,0,6,0,0,0,3,5,4,1,0,5,1,7,1,1,0,0,12,10,6,0,4,3,1,0,0,0,2,0,0,0,0,3,6,0,0,1,0,0,5,0,1,1,0,1,0,4,3,12,5,2,22,0,0,0,0,1,3,0,4,14,41,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1727766882179897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24958563965680036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4347293180296386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24772717815573325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3586990240169943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3180807442749761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24746994508913955,0.18539701728653427,0.0,0.0,0.3604737657168264,0.0,0.20202791000354475,0.0,0.0,0.0,0.0,0.0,0.2436722876528117,0.0,0.0,0.0,0.3192339523345785,0.0,0.0,0.0 fitness,Tomer8009,2018/03/12,"Are 2 mins cycles of walking running for 40 mins burn the same amount as walking for 20 and running for 20? Sadly S health doesn't contain cycle options and I started trying to lose some weight and the title says it all but my last post was automatically removed because it was too short sorry for your time reading the description. Hope this is enough",6.98007462686567,7.4440977164179145,6.793246268656716,76.19195895522391,64.3731343283582,7.894029850746268,34.660447761194035,7.1686216300943375,2.4347044776119406,285,12,49,2,4,90,54,67,0.076,0.867,0.057,0.1655,0,0,0,0,0,0,2,0,1,0,1,1,3,0,0,3,0,5,2,0,0,1,10,7,5,0,1,1,0,1,0,0,0,1,1,0,0,3,3,1,1,0,1,0,5,1,2,0,0,2,2,3,1,7,5,5,12,0,2,0,0,2,1,0,3,5,30,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17553726553477547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2975388468208652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3060871813802027,0.0,0.0,0.0,0.0,0.0,0.28600847589536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2347251947146791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32215270595987056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2757853299659913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28803714218486354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22899672666333198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3223467671146685,0.20381901543728184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16791133474948547,0.0,0.0,0.0,0.0,0.19550540574959174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3506567488270356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,gixanthrax,2018/03/12,"30 min. workouts? Due to external factors (changed to homegym to spend more time at home and a newborn baby) I'm considering to change my training regimen. Before I had a split consisting of DAy 1: bench + gutterfly + curls Day 2: squats Day 3: Lat pulls, rows, DL, OHP, Triceps but with warmup and cooldown I needed about 60 -75 minutes. Now I need to change soemthing where I am ""done"" in alltogether 30 min. My problem is i used to do 15 sets each on bench and squats and 3-4 sets for the other exercises, but I need to shorten and still progress, or at least not fall victim to the gains goblin",3.6462335216572512,5.0633090847457645,4.623333333333335,85.26790018832395,72.5593220338983,7.956308851224105,30.060263653484,8.515128840125781,2.1670082862523543,464,20,96,8,9,151,85,118,0.031,0.877,0.092,0.7245,0,0,0,0,0,0,22,0,0,0,2,4,2,1,0,4,0,5,2,1,1,0,16,10,8,0,4,4,0,0,0,0,0,1,0,1,1,1,7,0,0,0,2,1,2,1,2,0,0,2,0,8,0,16,8,3,18,0,0,0,0,1,5,0,1,9,49,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17304673752939526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.645392532066651,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.393456485500138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20811071811425835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2039894378878568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4523727478961603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19459070461323466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16240576953547994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11858246565179707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17564013760414784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nazedayo,2018/03/12,"Hi, new to r/fitness. Having trouble putting on weight with stronglifts. Hey r/fitness, relative noob here (be gentle!). I've read FAQs and it seems like there's a bunch of good intermediate programs I can choose from. I found out about 5x5 Stronglifts 3 years ago which was good for getting to know the proper form for deadlifts, squats, etc. (including tearing my meniscus and dealing with it). Also gained decent weight from 130 lbs to 150lbs: Before: https://i.imgur.com/v1Lcos2.jpg After: https://i.imgur.com/nyCnI9z.jpg I've found recently I've begun pleateauing and can't get past a certain weight (especially on overhead lifts). Here's generally where I fall: * Squats: 215 lbs * Deadlift: 205 lbs * Bench press: 150 lbs * Barbell rows: 120 lbs * Overhead press: 85 lbs You can see the progression over the last 2 years (the huge dip in the middle was when I tore my meniscus and had to take a 4-month hiatus): https://i.imgur.com/YHeA0eM.png I wonder if I need to lift harder– which program would you recommend now that I'm more familiar with basic lifting? I'd prefer to keep it <1hr, 3x a week. I don't think it's eating, I generally keep carbs low and go heavy on protein + salads. What should I do?",3.831064162754302,7.0598523568075136,3.2753990610328643,85.63059467918623,81.7699530516432,5.596870109546167,24.790297339593113,7.0931098945946705,1.2993743348982782,964,36,164,13,27,285,144,213,0.039,0.879,0.08199999999999999,0.8604,0,0,0,1,0,0,68,0,2,0,2,8,6,0,0,9,0,12,5,0,0,1,26,27,8,0,5,1,0,5,1,0,2,0,0,0,0,8,9,5,2,8,1,0,3,2,2,0,0,5,6,13,4,22,19,4,25,0,1,1,0,5,10,0,3,13,81,21,3,0.0,0.0,0.0,0.0,0.0,0.0,0.1325979784151336,0.0,0.0,0.0,0.0,0.11962298146637527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12728572285363332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15421545202057202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15306268506963722,0.0,0.0,0.0,0.0,0.166826691903116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3280242192286024,0.0,0.0,0.1563038609358792,0.0,0.08501253944506101,0.2509294153038179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26591584421078057,0.0,0.0,0.08220794285807215,0.12193164913647744,0.0,0.0,0.0,0.0,0.0,0.0730796208043309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11939723105374345,0.0,0.0,0.11091529960312227,0.0,0.1444700176488481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1427957021668265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1503741287877519,0.0,0.0,0.14962536851593494,0.0,0.0,0.0,0.1476970315562086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11919978948953172,0.13617646467576378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1124692202488376,0.0,0.0,0.0,0.0,0.0,0.0,0.09584795671911524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1199879749103131,0.5464622881743272,0.0,0.0,0.0,0.0,0.0,0.0,0.1622184309534035,0.0,0.0,0.0,0.10626081314702872,0.0,0.0,0.19265552800575766 fitness,Curliness,2018/03/12,"Do you need to change your diet to start working out? I want to start exercising more and, with that, eat healthier by eating more fruits and vegetables. My question is, will I need to consciously keep track of what I'm eating if I start exercising (to make sure I'm getting enough calories and protein and what not)? Or is it enough to just eat what I feel like when I'm hungry? I'm not interested in losing weight, and I'm not planning on doing any kind of heavy workouts with equipment or anything.",7.498367346938775,6.569035775510205,7.466244897959182,76.44304081632656,63.6938775510204,10.288979591836735,34.906122448979595,9.3871,3.002732244897959,398,15,77,6,5,128,61,98,0.024,0.883,0.093,0.6774,0,0,0,0,0,0,11,0,2,0,3,2,5,0,0,0,0,5,10,0,1,1,24,20,9,0,4,7,0,2,1,0,1,2,0,0,0,5,8,8,1,3,3,0,0,3,1,0,0,0,3,7,4,14,19,4,7,0,1,0,0,3,3,0,4,5,48,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10841655584481834,0.0,0.0,0.0,0.0,0.0,0.0,0.13119571893845486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16865376055536452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6525388748483368,0.0,0.0,0.0,0.3294636319564788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08061162337912331,0.11389544634840545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08329458736395018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1417069954923237,0.0,0.1660198033259326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07788850285800462,0.0,0.0,0.0,0.0,0.17835923222161176,0.0,0.0,0.0,0.0,0.10641947590506587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23642779026631874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1785959272431082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33853202937323884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15025907091678173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09403480738592918,0.0,0.0,0.194140441278514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11606553504880712,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ronCYA,2018/03/12,"What/where is strength from other than muscle? I have two DEXA body composition scans from the same clinic. At the time of the 1st scan, I'd been doing CrossFit for about 6 months. 2 years later, I have 0.5KG (~1 pound) less lean muscle mass but can lift 1.5 - 2 times the weight for many movements. I used to do scaled movements exclusively but now I do RX. Some of this is down to technique improvements, but when people get stronger without getting more lean muscle, what makes them stronger? My guess is better 'distribution' of muscle fibres and stronger ligaments? I feel that some people ignore their strength gains when they only stress over anabolic gains!",4.95640183346066,7.651809025210085,3.899679144385029,86.372192513369,72.19327731092437,6.3440794499618045,25.10389610389611,7.348242739294969,1.2067411764705878,530,17,93,6,11,154,86,119,0.051,0.7240000000000001,0.225,0.9735,0,0,0,0,0,0,19,0,0,3,5,4,5,0,1,4,0,10,4,1,2,0,13,16,6,0,0,4,0,2,0,0,0,2,0,0,0,4,1,1,1,1,0,0,2,1,2,0,1,1,4,9,3,15,15,5,14,0,0,2,0,3,4,0,3,8,55,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21847307597257815,0.0,0.2743885066383064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12490299799621235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2581201876976255,0.0,0.0,0.0,0.0,0.0,0.2721253115715665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16489075679836496,0.2504440479939897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1971725810587103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18787324636338856,0.0,0.0,0.0,0.0,0.0,0.34251133860501226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2829657041799406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2880839185058361,0.0,0.0,0.0,0.0,0.0,0.0,0.2413070202969743,0.0,0.0,0.2133498355333799,0.0,0.0,0.0,0.0,0.0,0.300809264613742,0.0,0.0,0.0,0.0,0.0,0.2381227810629923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15907566438883886 fitness,shits_on_cardigans,2018/03/12,Nsuns 1+ set The 1+ set on the nsuns program seems so close to your training max and only goes up each week. I love the program but I don't like training so close to my max every time I go in the gym in burns me out. Should I set my training maxes lower or am I missing something? Any advice would be appreciated. Thanks.,0.632049689440997,2.586611086956524,2.790517598343687,92.6126086956522,83.05797101449275,4.522567287784679,21.45134575569358,5.288315135182226,-0.09659585921325052,251,8,56,1,7,85,48,69,0.111,0.742,0.147,0.5625,1,0,1,0,0,0,7,0,1,0,0,2,4,0,0,4,0,5,1,0,0,0,10,10,5,0,2,2,0,0,1,0,2,0,0,0,0,0,5,0,0,1,1,0,1,1,1,0,0,0,0,9,3,7,7,1,13,0,1,0,1,2,7,0,2,3,31,9,2,0.0,0.0,0.0,0.0,0.0,0.3490176206618257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2428845286677464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3009270172048205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2029851680294625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17449283606076693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3223554645998097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2716401675141214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3251497101992991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2749631581535593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32882965497404804,0.0,0.0,0.0,0.0,0.0,0.0,0.20826585316380536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28649631463396824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2537198530051682,0.0,0.0,0.0 fitness,Zilla217,2018/03/12,"5x5 vs PPL Routine when my only goal is building muscle Which program would be superior to run when my main goal is to build muscle (aesthetics)? Previously, I only had access to planet fitness and I went three times a week and ran a ""full body"" program using dumbbells and a few machines there as they did not have power racks and or barbells. I also did not want to touch the smith machines as I read that since it is a perfect vertical bar path, it can lead to injuries on movements such as bench press and squat. I have made some gains to the point where non lifters ask if I workout but now that I joined a real gym and want to take it to the next level, I want to know which program is best. Thanks in advance!",7.294915084915083,5.859093216783219,7.1477722277722275,80.20209790209795,64.38461538461539,9.29030969030969,34.414585414585424,7.447530270364453,2.3119158841158844,562,20,113,4,7,179,95,143,0.034,0.841,0.125,0.9424,1,0,0,0,0,0,12,0,0,1,8,7,4,0,0,8,0,12,2,1,3,1,23,23,15,0,5,6,0,2,0,0,1,0,0,0,0,7,6,1,0,1,4,0,6,2,0,0,1,6,2,11,4,14,15,5,19,0,0,0,0,2,7,0,3,6,76,18,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17880877402515175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20903106392915294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2346490702651962,0.0,0.0,0.24836354648067324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12288191865300968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21157091638908332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2377957304367807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3401080192994809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21136946845424096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22365542456334964,0.2544999662516377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18496002558047847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16811555055507674,0.0,0.0,0.20585615828399387,0.0,0.0,0.0,0.0,0.0,0.0,0.13037999397415348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19311421765922132,0.0,0.0,0.3956462248717164,0.0,0.17935435506181974,0.0,0.0,0.20727472779299966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15883541350352254,0.0,0.0,0.0 fitness,Whatisaworkout,2018/03/12,"Are these realistic goals? A goal of mines is to eventually reach a 225 bench, 315 squat, and 405 deadlift no matter how long it takes. But I was wondering if these goals are realistic at a bodyweight of 120-130 lbs? If these goals arn't realistic, what would be something more obtainable? Thanks for the help!",4.597368421052631,6.98001961403509,4.796350877192981,80.97978947368422,72.15789473684211,8.770526315789473,27.18947368421053,9.3871,2.4195010526315803,246,9,47,6,5,77,46,57,0.038,0.809,0.153,0.6918,0,0,1,0,0,0,9,0,0,0,5,1,1,0,0,4,0,6,0,0,1,0,8,9,5,0,3,3,0,0,0,0,1,0,0,0,0,5,1,0,0,1,0,0,0,1,0,0,0,1,0,2,1,5,6,1,2,0,0,0,0,1,1,0,3,1,29,7,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3022241579646196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3990262277651172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3471195570697157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33901551643927363,0.0,0.0,0.4151218110545311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4889743613760416,0.0,0.0,0.0,0.32030153998217503,0.0,0.0,0.0 fitness,SirDouchely,2018/03/12,"4 Ab Exercises on 1 Day vs 2 Ab Exercises over 2 Days Hi /r/fitness. My ab routine involves the following: 1. Planks 2. Hanging leg lifts 3. Farmer walks/Suitcase Carry 4. Palloff Presses I'm finding that I often don't have time to do all of these exercises on my ab days (3 times a week) and tried splitting them up but wondered if I'm doing myself a disservice that way. Any thoughts?",1.6811538461538476,3.93018012820513,3.945833333333337,84.13875,81.05128205128206,6.464102564102564,30.262820512820515,7.6454224807358475,2.140712820512821,302,16,60,5,8,104,59,78,0.0,1.0,0.0,0.0,0,0,0,0,0,0,13,0,0,1,0,1,0,0,0,3,0,4,4,1,0,1,9,9,3,0,1,3,0,1,0,0,0,3,0,0,0,3,1,0,0,3,3,0,2,1,0,0,0,1,1,5,0,6,8,1,13,0,0,0,0,3,4,0,3,6,26,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2156735487608172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6136084538811154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2898702591718772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2517824599389261,0.36986658544218703,0.0,0.0,0.0,0.0,0.21532470386223407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25173969368682275,0.2543993939133468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3439367198835263,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Dozer11,2018/03/12,"Program Review - One Year of 5/3/1 BBB **Background:** Throughout high-school I played sports and was relatively athletic, but was always pretty small. My exercise routines mostly consisted of sports-focused practice (basketball and baseball) along with bodyweight exercises and jogging. I was decently muscular, but definitely not very big or strong (≈ 5'7"", 150 lbs.) About 6 months into college, I started lifting more seriously. I fell in love with compound lifts (deadlifting in particular), and immediately started seeing some n00b gainz. I gained about 10 lbs of muscle, but didn't really have a strategic approach in the gym. I would lift on only a semi-regular schedule, there was little to no structure at all to my programming, and I wasn't pushing myself nearly as hard as I was capable of. It was a textbook case of ""fuckarounditis"", which continued for the next several years as I graduated college and started working full time. Fast forward to March of 2017. I'd been out of school almost 2 years, and had recently been dumped. I channeled all my energy and frustration into my job, which left me feeling more stressed out and angry. I needed an outlet for the stress and a hobby to feel good about. At this point I was sitting at ≈ 190 lbs, and wasn't very happy with the way I looked. **Initial Plan and Programming:** I decided to finally challenge myself to pick a fitness program and really stick to it, just to see what would happen. At this point I didn't really have specific goals, I just knew I wanted to lift heavy and look good. After perusing the r/fitness wiki and doing a little research, I finally selected 5/3/1, specifically the BBB variant. Since I had a decent muscle base and wanted to look good for the summer, I took the approach of starting the program on a caloric deficit, with the goal of sticking with the cut for ≈ 16 weeks. To generate my weekly program, I used the Black Iron Beast 5/3/1 calculator, which is awesome. I know this calculator gets some flak because it allows novice lifters to ignorantly generate bad programs without having a good understanding of 5/3/1 first, but it worked well for me with the limited knowledge I had. I will admit that I didn't read the 5/3/1 books before starting the program(shame on me), and still haven't (double shame). The program settings I selected are: * Joker sets @ + 10% AMRAP work set * Down sets @ 5/3/1 pyramid * Boring But Big Options - 5 x 10 @ 60% * Boring But Big Swap (less boring) * 4 days per week For accessories I really didn't strictly follow the program - I would usually just do 2 or 3 exercises of 4 x 10 for the muscle group I was hitting that day to get a good pump and work on my mind-muscle connection. I pretty much only did cardio when cutting (rowing, jogging, or biking), and would deload every 4th week, as recommended. While cutting, I also removed some of the extra AMRAP/Joker reps that I would normally do while bulking. **Diet:** One of the biggest realizations I had from this experience was just how crucial a good diet is to results and performance in the gym. I've run 2 cut cycles and one long lean bulk during the past year on 5/3/1. I generally adhere to the calories-in-calories-out line of thinking, but tend to eat pretty clean whether bulking or cutting. I also ate pretty much the same types of food while cutting as I did while bulking, just cut out some of the excess carbs and adjusted the quantity. While cutting I aimed to lose 1 lb/week, which usually meant I was consuming ≈ 1750 - 2000 calories/day. When bulking I aimed to gain 0.5 lbs/week, which meant my intake was more like ≈ 2400 - 2800 calories/day. I won't break down specifically what I ate for each meal, but my diet generally consisted of lots of chicken, ground turkey, quinoa or couscous, pasta, fresh/frozen vegetables, and fresh fruit. I do not eat beef or pork during the week, but do let myself have the occasional burger on the weekends. While cutting for me was much more difficult to execute mentally than bulking, there were a few things I learned that helped me get through the grueling periods. Many of them I learned from this sub, but I'll reiterate. * Drink lots of water, especially if you're feeling hungry and want to snack. Oftentimes I would find that my body was actually just thirsty, and that filling up on some water killed my temporary urge to snack. Sparkling water (La Croix is my favorite) seemed to fill me up even more. * Fill up on fresh veggies whenever possible. This is a bit of a no-brainer but is something I have to constantly remind myself because veggies aren't something I necessarily crave. * The easiest way to ensure that you're not eating junk food is to not have it available. Being disciplined in my grocery shopping each week (don't shop hungry) made it really easy to stick to my plan. * Meal prep, meal prep, meal prep. Besides being so much cheaper than eating out every day, this takes all the guesswork out of following your diet. After a while you don't even have to think about it. Also, Aldi is incredible. If you have one available close by and aren't utilizing it you need to re-evaluate... **Performance Results:** *Approximate Starting Maxes* * Deadlift - 455 lbs. * Squat - 325 lbs. * Bench - 275 lbs. * PL Total - 1055 lbs. * Overhead Press (? - never attempted) I was nearly able to keep up with the recommended increases per the program (+10 lbs/month on squat/DL, +5 lbs/month on bench/OHP), although in the last several months my bench and deadlift have started to plateau and I've had to deload more drastically. I found that tracking my progress on each lift was a great way to keep motivated and upbeat. Below is a little chart I made showing how my lifts progressed from about September 2017 to current. Since I don't actually test one rep maxes very often, I used [this](https://www.exrx.net/Calculators/OneRepMax) one-rep max calculator from ExRx.net to track progress. I really like it for estimating, but it does usually tend to overestimate some of my lifts (deadlift), and underestimate the others. [Powerlifting Totals Chart](https://imgur.com/a/BVHva) *Current Maxes* * Deadlift - 555 lbs. * Squat - 435 lbs. * Bench - 315 lbs. * PL Total - 1305 lbs. * Overhead Press - 185 lbs. As I progressed through the program, my goals started shifting more and more towards the powerlifting side of the spectrum, and away from hypertrophy/bodybuilding. To gauge my interest in competitive powerlifting, I decided to enter a small, unsanctioned push/pull meet that was being run under USAPL rules. While I didn't cut any weight for that meet (it was solely wilks-score based), I did practice my meet preparation/peaking and tried to treat it like a ""real"" meet as much as possible. I ended up having a blast, meeting some great people, and setting a couple PRs, while weighing in at 188 lbs. * [555 lb. deadlift PR](https://streamable.com/6umy0) * [310 lb. bench PR](https://streamable.com/uatu4) The positive experience confirmed my desire to start taking the idea of powerlifting competitively more seriously. **Physique Results:** Even though my goals gradually moved away from aesthetics, I did see a little progress in that regard (although nothing like some of the amazing transformations I've seen on this sub). Here are a couple comparison shots from different points during the year. [March 2017 - May 2017 \(190 lbs -> 176 lbs\)](https://imgur.com/j9X5dDU) [May 2017 - January 2018 \(176 lbs -> 192 lbs\)](https://imgur.com/a/2a98m) [January 2018 - March 2018 \(192 lbs -> 181 lbs\)](https://imgur.com/zzeZbsP) [March 2017 - March 2018 \(190 lbs -> 181 lbs\)](https://imgur.com/a/2rfIE) [Bodyweight Chart](https://imgur.com/a/FLPhS) **My Thoughts and Takeaways:** Overall, I consider this past year a big success. I'm most proud that I was able to stick to a program and diet for a year, and I'm somewhat pleased with the progress I've made. In my opinion, while 5/3/1 BBB might not be a perfect program for everyone, it is a great program for beginner/intermediate lifters who want to lift heavy and build some size too. The program was challenging at times to keep up with, especially during cuts. However, it taught me that your body is usually capable of a lot more than you think, and learning to push through the mental blocks can unlock that hidden potential. **Next Steps:** Based on how much fun I had at the informal powerlifting meet, I decided to enter a USAPL meet on 3/18. Against advice, I decided to cut down to make weight in the 83kg class. Not wanting to overdo it and try a drastic water cut, I instead opted for a slower cut at about 1 lb/week. I'm currently sitting at ≈ 181 at 1 week out. Although the cut itself hasn't been too bad, I have been very surprised by the amount of strength I've lost just by dropping ≈ 10 lbs. My goal for the meet is to hit all my attempts and break 1300 lbs for a total, but realistically I'm not sure whether or not I'll be setting any PR's, due to the strength loss from the cut. Next on my radar after that is a 3X bodyweight deadlift (I've been so close but never quite lined this one up), and a 500 lb squat. After that, who knows? **TLDR:** 5/3/1 BBB is tough, but by working hard and pairing it with a good diet it can yield some very positive results (duh). Thanks for reading, and for all the great content you all put on this sub on a regular basis! Let me know what questions you might have. **Edit 1:** Added my height (I'm 5'7"") **Edit 2:** Fixed a streamable link",4.193291436760056,7.099680363582793,4.580533260566778,79.39599622662989,75.94755450795522,7.345327315583652,29.02919925537045,8.367750914986694,2.538275515615793,7495,329,1246,148,176,2360,664,1697,0.075,0.785,0.14,0.9991,12,0,3,0,0,0,470,0,8,1,40,38,69,19,3,93,1,102,39,3,16,14,222,175,102,1,17,42,0,9,4,0,12,4,0,1,0,57,68,31,8,32,19,2,23,27,35,1,7,56,18,115,34,210,98,54,203,0,3,8,1,25,86,0,35,86,759,172,49,0.07980247289294748,0.0,0.07787570189840685,0.0,0.0,0.03899102645593768,0.0,0.0,0.039955324579480346,0.0,0.0,0.09572701311097613,0.033201025144873546,0.0,0.0,0.0542684181106039,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07497705021969267,0.0,0.06663173151409152,0.048646846775766785,0.0,0.0339530133510196,0.0,0.0,0.0,0.0435618158699143,0.08864255720434118,0.0,0.04454297600544512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.043119061424695855,0.0,0.0,0.08829991838875327,0.0,0.12866498280522,0.0,0.0,0.0,0.0,0.041688299541297484,0.0,0.0,0.03491784090399657,0.0,0.0,0.0390880211581778,0.0,0.16331570495736733,0.0,0.0,0.03534065217714392,0.0,0.0,0.07906317106611742,0.0,0.0672370252647415,0.038127341354528006,0.0,0.07806213138327556,0.0,0.0,0.06052579213604321,0.0,0.0,0.08741970834016558,0.036469007240229695,0.033939971337814484,0.09649746698919996,0.04374964624953852,0.0,0.0,0.06254024754144293,0.0,0.0,0.23427084820972965,0.0,0.1759650161839052,0.0,0.0,0.035284531613759725,0.04247560815774815,0.07148734090896082,0.0,0.0,0.0,0.0,0.0,0.026744957708104908,0.042157847035597364,0.0,0.0,0.0,0.0,0.0,0.04504363915287609,0.0,0.0,0.03959582031133918,0.10639815691409137,0.04414480626801058,0.0,0.06578602813049837,0.03252483325096255,0.0,0.0,0.04335281014853589,0.08160343531599727,0.0,0.07797491455377535,0.15996608540119156,0.0,0.03531133863644357,0.10052096769553982,0.04463927724259715,0.04355691305448065,0.10176781303522116,0.03601242374122349,0.11326654409156772,0.026634385166200033,0.04045359101002289,0.0,0.0,0.0,0.0,0.08042212293415138,0.08465781265919799,0.04028887424703358,0.0,0.12739514500629814,0.0424086996769029,0.17599199929959722,0.05917252247665816,0.06154858676144239,0.0,0.1273062528914486,0.0,0.039094739882880265,0.03828631251268952,0.0,0.0,0.0,0.1892667732777246,0.060693376672239265,0.0,0.0,0.0,0.0,0.07618049021434432,0.02766249331777921,0.0,0.0,0.04379957550180555,0.11315869698392453,0.08996529764491258,0.0,0.16237560887801486,0.0,0.0,0.0,0.04011176342416272,0.04469851664699979,0.042439876501101065,0.0798240685754609,0.04541634256845175,0.15337052278298058,0.0,0.03939765726986065,0.0,0.0,0.0,0.0,0.0,0.0,0.0807643630183555,0.0953883582520254,0.03632458707523361,0.0,0.09015407949821402,0.0,0.06601343023304666,0.0,0.0,0.0,0.0,0.061435842429065315,0.0,0.0,0.2541807047461592,0.0,0.03186517896868225,0.0,0.09141346307446008,0.0,0.0,0.0,0.0,0.037606443139064735,0.0,0.06000152807520541,0.0,0.0,0.03673569761972858,0.0,0.0,0.02650860850261266,0.07670130352076265,0.03920276221901756,0.031677124727138566,0.04653346369836483,0.0,0.0,0.0,0.04433174184892162,0.05418064072241313,0.0,0.0,0.0415385943334616,0.0,0.06892371416173665,0.1757822989662661,0.16461349431936428,0.11767391530759475,0.09501523272459242,0.3200636507188109,0.09717791307224123,0.0358760035112356,0.0,0.0,0.0,0.0,0.038463368055457615,0.0,0.14524287677232686,0.0,0.0,0.17006816129504096,0.0,0.0,0.1798656164067325 fitness,p1tchb1ack,2018/03/12,"Need help customizing my GSLP training routine! Heyo, still fairly new to the church of iron. Stumbled upon GSLP as it’s regarded as a great novice hypertrophy program. I’ve done a bit of reading and tried to customize my own routine for tomorrow. Hope you guys can help me tweak it! Thanks! Bench Press - 2x5, 1x5+ Dips - 3x12 Squats 4x3 , 1x3+ Walking Lunges - 12x3 Leg Press - 2x12, 1x12+ I wanted to incorporate some tricep work with the dips, so I chose that as one of my accessories. I’m open to any and all criticism and additional info! ",1.2689441747572836,3.921720718446604,2.501207524271848,88.59608313106799,94.24271844660194,6.0701456310679625,21.97148058252428,7.413659706084162,1.3035830097087375,426,16,82,9,16,136,79,103,0.027000000000000003,0.818,0.155,0.9269,0,0,0,0,0,0,20,0,1,0,1,2,3,0,0,4,0,2,3,3,0,1,12,7,7,0,3,0,0,2,0,0,0,0,0,0,1,3,6,0,0,1,1,0,1,0,0,0,1,1,2,7,3,13,6,4,6,1,0,0,0,4,2,0,2,3,38,10,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18544184184179746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2977121371927992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2790614982498976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30064702304717644,0.0,0.2700107639479369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3655632052707911,0.0,0.0,0.2708475053237214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20219976805169745,0.0,0.2633703750839385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1847850805208516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2727686344158796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2177744509348916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2510607703383449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18514189573861486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16084248151034394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1985250908045072,0.0,0.0,0.0,0.0,0.0,0.0 fitness,uberchargedpuns,2018/03/12,"6’4” 185lbs Bulking I’m about to turn 16, and for a while I’ve been insecure about my weight. On Jan. 1st I started intermittent fasting and went from 205lbs to 185lbs. I can notice some change, but I want to be more muscular. I go to the gym 3/4 days of the week for 45 minutes to an hour and I lift, but I’m not noticing a change... I read a lot about bulking and then cutting, but I’m afraid if I do a bulk I’ll lose my eating and I’ll be back at square one... help?",0.6629018338727093,2.050663359223304,2.5063430420711974,97.47714131607336,80.45631067961166,5.742826321467099,21.153182308522112,6.42735559955562,-0.027702481121899325,358,10,91,3,9,119,66,103,0.077,0.8690000000000001,0.054000000000000006,-0.29600000000000004,0,0,0,0,0,0,16,0,0,0,1,4,4,1,2,7,0,5,3,1,0,0,13,13,11,0,2,5,0,1,0,0,0,0,0,0,0,0,5,2,0,0,2,0,2,1,4,0,1,2,2,9,0,14,9,3,12,0,1,1,0,1,2,0,3,8,52,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16427765588497212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.45201021573271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13778153763482395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21860929503062504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1214177793130494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1431998558061258,0.0,0.0,0.0,0.2103945210814345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2390109617743917,0.0,0.18163094904841484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4864660960469406,0.0,0.0,0.1447694762721437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21370000346645265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15121704088260107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23238135257645606,0.0,0.0,0.0,0.0,0.0,0.0,0.12601169826552586,0.0,0.171370877202122,0.2601586304858513,0.0,0.1980484494590282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,noitsfletcher,2018/03/12,"Made a spreadsheet for a free Omar Isuf Program if anyone's interested. https://drive.google.com/file/d/1nYhoNr7-xGMxM6EH8ZZhKDEH-VSbR63w/view?usp=drivesdk I'm not running and probably won't. He just released it and I've been learning to use excel so I thought I'd do it just for fun. I know a handful of people tend to like his stuff so go for it if you want. Should work on excel and sheets. https://youtu.be/BuhBiDnYPY4 There is the video its based off.",5.5745454545454525,9.316081526315797,4.183492822966507,77.37490430622012,82.42105263157895,4.868899521531102,21.382775119617225,6.574015621080383,0.5082263157894733,380,11,62,4,11,110,59,76,0.0,0.755,0.245,0.9524,0,0,0,0,0,0,24,0,1,0,3,5,6,0,0,4,0,5,1,1,2,0,15,13,7,0,4,5,0,1,1,0,2,0,0,0,0,5,3,0,0,3,1,1,2,2,0,0,0,3,1,4,7,8,8,0,4,0,0,0,0,3,2,0,2,1,37,9,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.256079229033602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20813914149292892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20127255063868085,0.0,0.0,0.0,0.0,0.0,0.0,0.17892336394294034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34653933181853785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25390044415131835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.394862041903819,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41925014698691293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2907487747132291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3163084657118745,0.0,0.0,0.21601421837430776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2666226106133917,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheAurumGamer,2018/03/12,"Lost access to Dymatize 12 Week program Hi r/Fitness! I started the Dymatize Transformed, 12 week program back in November. Except I just simply made a list of the exercises done in the first six weeks and have been doing those until today. When I went to Bodybuilding.com I saw that it became a subscription-based website which really put a damper on my mood because I was planning to move up to the exercises done in the next part of the workout program. The only reason I spent so long on the first six weeks is that I really wanted to master those exercises, I felt that spending more than six weeks to really fine tune my form would be better than spending six weeks and suddenly switching to a harder and more intense workout. Anyways, if anyone has a copy of what the week entails I would really appreciate it.",6.414509803921567,7.475728392156864,7.1129477124183005,71.31726470588238,65.73202614379086,9.780130718954249,32.94705882352942,9.888512548439397,3.4343364705882347,656,27,108,14,10,217,91,153,0.016,0.916,0.068,0.763,0,0,0,0,0,0,12,0,0,0,6,5,4,0,0,14,0,11,3,0,2,0,12,19,7,0,4,3,0,1,0,0,2,3,0,0,0,9,3,0,0,2,5,3,3,0,1,0,6,10,2,11,2,20,6,4,26,0,1,1,0,1,6,0,1,17,84,20,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08886727676288053,0.0,0.0,0.0,0.0,0.0,0.0,0.097727657465407,0.0,0.07747549439851252,0.0,0.0,0.0,0.0,0.11240456384129842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26012315247605466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12203044135193394,0.0,0.0,0.2162126619543533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11247443976552132,0.0,0.0,0.13873842179016427,0.0,0.0,0.12025968223256688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1350811076989605,0.0,0.0,0.0,0.0,0.1351662103027311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09666092822154486,0.0,0.0,0.0,0.13763072169283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12776485665382345,0.0,0.0,0.0,0.0,0.3256794048349007,0.13067408897651744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08995798664582214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12047051818394272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07496350016919176,0.0,0.7136315652651792,0.0,0.0,0.11781767231837785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1805682622282917,0.0,0.0,0.0 fitness,mrfunbun,2018/03/12,"How much gym time is too much? If I'm going twice a day, taking myself to my limit each time for a couple-few hours, is that too much? Will that make me lose weight TOO fast? Just trying to figure things out.",0.09727272727273116,2.2182814545454583,1.5192727272727282,99.84390909090912,86.72727272727272,3.5200000000000005,8.8,3.1291,-2.153412727272728,160,0,37,0,5,51,35,44,0.077,0.923,0.0,-0.5007,0,0,0,0,0,0,7,0,0,0,2,5,1,0,0,2,0,3,1,0,2,0,8,7,2,0,1,2,0,1,0,0,1,0,0,0,0,3,2,1,1,1,1,0,1,0,1,0,1,0,1,3,0,4,6,4,7,0,1,0,0,0,1,0,1,5,26,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1818291890673084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16023406858296815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2776559603641183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3154208474056896,0.0,0.0,0.0,0.0,0.18819839518449075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.621779170549926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2119852067526044,0.0,0.0,0.0,0.0,0.0,0.1873096580842688,0.0,0.0,0.0,0.3288051567836311,0.0,0.0,0.0,0.0,0.191420030355452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3433292560247041,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,haosmark,2018/03/12,"Fried brown rice? I'm starting to work my way into nutrition to help with gains, does frying brown rice mess up it's nutrition benefits? I did my first meal prep for a full week today. I cooked the rice in water, then threw it on a pan with olive oil, sweet onions, broccoli, chicken; added salt, pepper, and 1/4 of freshly squeezed orange juice. It's really tasty, but I'm worried that frying killed all the nutrition.",4.665416666666669,6.234535375000004,4.655000000000001,85.4366666666667,70.25,7.833333333333335,25.833333333333336,8.344100000000001,1.6098333333333334,330,10,63,5,6,102,62,80,0.134,0.778,0.08800000000000001,-0.7789,0,0,0,0,0,0,15,0,0,0,3,0,4,1,0,4,0,1,3,0,0,1,6,5,3,1,0,1,0,1,0,0,0,0,0,0,0,4,4,3,0,0,1,0,1,0,2,0,1,2,6,4,2,10,3,2,12,0,0,2,0,1,5,0,0,5,29,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3131918738482116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3044209763962831,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23988606407888824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3959521619265428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22927344198031285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2533163218271323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3392377896930436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28407635381347435,0.28707769989252285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2605481184503789,0.36345457811794707,0.0,0.0,0.0,0.0,0.0 fitness,murkyforlife,2018/03/12,"Slow progress, but how slow is acceptable slow? I am wondering if I am on the track of slow but okay progress or track of way too slow and something is wrong. Started workout 2 months ago and gain 0.2KG of muscle each month so far and no fat loss at all. Is there something wrong or is it totally fine?",4.494508196721314,5.10371349180328,4.285368852459019,91.500512295082,69.81967213114754,8.067213114754097,30.004098360655732,8.07648339933343,1.6988983606557382,237,9,53,3,4,72,42,61,0.17800000000000002,0.593,0.229,0.4685,0,0,2,0,0,0,6,0,0,0,4,4,6,0,0,1,1,6,1,1,1,2,14,8,10,0,1,5,0,0,0,0,0,1,0,0,0,1,4,1,0,2,1,0,0,1,3,0,0,0,0,2,3,5,8,3,13,0,1,0,0,0,3,0,4,9,31,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.247829842650588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4463144512252679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4304670212971576,0.0,0.0,0.1978873976803528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22191673238108134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30319141135276073,0.0,0.0,0.0,0.0,0.6113513172516665,0.0,0.0 fitness,TomFoxxy,2018/03/12,"230lb 5”10 male starting up running I’d like to start exercising more and losing weight. I’d like to do a lot of running for this but I have very low stamina (desk job keeps me sitting all day) I have rotated my diet from fast foods and junk food almost entirely in favor of smaller portion sizes and more natural selections for a couple months now. I also regularly smoke marijuana for my anxiety. My question is what advise do you have to get started and help improve my stamina so I can run longer without getting exhausted and feeling a lot of pain in my muscles? I can only run for about a minute before I feel I need to break ",3.2048581818181816,5.2560357840000025,4.889818181818182,80.24490909090913,75.16,7.4254545454545475,30.56363636363637,8.296473431620573,2.50172,503,24,92,9,11,170,86,125,0.084,0.705,0.211,0.9476,1,0,1,0,0,0,6,0,1,0,1,4,7,0,0,4,0,8,7,0,0,1,16,17,8,0,1,2,0,3,2,0,0,3,0,0,1,2,5,4,1,3,1,0,4,1,4,0,0,0,3,14,3,17,17,6,17,0,2,0,0,5,4,0,4,9,59,16,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.178046613708488,0.0,0.0,0.14219106551479474,0.0,0.0,0.0,0.0,0.0,0.13602078913056698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1512994604842413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19673850263160397,0.0,0.1146698956018252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17980769680912922,0.0,0.0,0.0,0.0,0.0,0.4300064486948816,0.0,0.0,0.0,0.1857921634965784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11917933851926013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17644461151654095,0.15804177743314846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17373365923847742,0.0,0.0,0.0,0.0,0.1989189735057375,0.0,0.3023279072504419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14192272500598085,0.0,0.0,0.1318405914911404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13522916288077974,0.18919768322934805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1991829527241022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3775551337766928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1467082324709045,0.0,0.0,0.0,0.21651930664900876,0.0,0.0,0.0,0.0,0.0,0.17139824306707022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,velveteenrabbat,2018/03/12,"How can I achieve the chest I want? [Here](https://i.imgur.com/hZvqlmB.jpg) is how my chest currently looks. I would like to have a more square look, like [here](https://imgur.com/P3u3FSB). Is this genetic (regarding my insertions) or would it be possible to develop the chest closer to the sternum? If so, how? E: Actually, while I'm asking, does anybody have advice about developing obliques like this guy has?",6.5542217484008525,10.068447791044779,4.874200426439232,77.164776119403,71.08955223880595,9.798720682302774,33.45202558635395,9.957137785484203,4.221611513859275,330,16,51,10,7,95,49,67,0.0,0.852,0.14800000000000002,0.8299,1,0,0,0,0,0,33,0,0,0,1,5,3,0,0,4,0,9,3,3,3,0,8,14,7,0,4,2,0,0,3,0,2,0,0,0,1,3,0,0,0,0,0,0,0,0,0,0,0,0,3,5,3,4,11,1,3,0,0,3,0,2,1,0,2,5,33,8,1,0.0,0.0,0.26927416480450583,0.0,0.0,0.2696418992791845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2579633262388144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2414738414420028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27322046199365857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.404425825006916,0.0,0.0,0.0,0.4634342327875002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31107688013298285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16275446379958453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.392034665295235,0.0,0.0,0.0 fitness,eVoqt,2018/03/13,"How Much Daily Fruit During A Cut? Just a general inquiry to others in a similar bodytype (intermediate lifter 175 lbs, 5""11 m), trying to figure out how much fruit other people eat when cutting. Calories are currently around 1800 a day (on a deeper deficit than I would stick to for long due to Cancun next week), macros = 175g protein, 170g carbs, fats around 50g varies slightly on the prep. Currently for fruit I am eating preworkout: 1 apple, 1 orange, 1 banana, and my actual PWO when I get to the gym. TL:DR how much fruit do you eat on a cut?",4.806815203145479,5.333007165137617,6.071847968545217,79.26486238532111,69.09174311926606,8.797378768020971,27.49803407601573,8.841846274778883,2.0280841415465267,427,13,83,7,7,144,77,109,0.091,0.909,0.0,-0.7757,2,0,0,0,0,0,21,0,1,0,0,8,3,3,0,8,0,4,8,1,3,0,11,5,6,0,1,1,0,0,0,0,1,1,0,0,0,2,4,8,0,1,1,0,0,0,3,0,0,0,4,5,0,15,4,3,16,0,0,0,0,1,7,0,0,9,44,7,0,0.0,0.0,0.2030309335976723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3704247810820625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13417777788687474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6386743086806377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10869975731611732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1841214621549976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4588314333286169,0.0,0.0,0.0,0.22126805278400485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.144238618902592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14125517716863928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1668885678896176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1477957682188504,0.0,0.0,0.0 fitness,CaptainMainguy,2018/03/13,"When returning to lifting after a few years of is going into a Hypertrophy & power regimen fine or would the Greyskull from the FAQ be a better start? Hi Fitness Guru's of reddit. I know the first rule is don't ask something that can be googled but i'm having a lot of issues not finding click bait articles on this using google. I'm 6' 2"" M 25yrs old and currently sitting around 295lbs. Since graduating Uni last year I've gained about 65lbs and lost considerable lean muscle. I have been committing to the gym again, everyday for the past 2 weeks so far. I work in an office now ~10 hours a day on average(at a desk no moving). My friend is having a wedding in August and i'm looking to commit to a hard cut cycle, 1300cal deficit, full tracking, with a 30min(hoping to raise this within the next week to 45min sessions) HIT cardio session at the end of everyday. Is everyday too much or is this mostly a ""if you feel tired its too much"" thing? My goal is to incorporate strength training (PHUL by Brandon Campbell) back in when I've dropped to 250 which is the program I used to follow, before I stopped, with a core & cardio in 2 of the extra days with a full rest day in there. Or is doing the Greyskull Lp a better re-introduction program? Thank you again for the help!",4.513576803895528,5.760782936254983,5.2212416998672015,82.46545263390884,70.23505976095618,7.808853474988934,29.083886675520137,8.167268648758528,1.9719692784417884,1011,38,194,14,18,327,165,251,0.077,0.7959999999999999,0.127,0.9166,2,0,1,0,0,0,33,0,2,0,9,12,8,1,0,25,0,18,3,0,2,2,26,33,11,0,2,6,0,2,0,1,1,3,0,0,0,7,8,0,1,4,1,0,3,3,2,0,1,2,4,9,6,34,27,9,49,0,1,2,0,7,15,0,6,29,123,16,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3239813274657621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13309283834144933,0.13976876959188714,0.0,0.0,0.11496157762260463,0.0,0.0,0.0,0.1272193602327838,0.0,0.0,0.2644534070767134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28925874639077953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1324187374388251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07559518084127716,0.0,0.0,0.0,0.13664659809311025,0.1271704928006372,0.0,0.0,0.11550866010504557,0.0,0.0,0.0,0.08496821668209778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13392881629028966,0.0,0.0,0.0,0.0,0.0,0.10021132362838688,0.0,0.0,0.0,0.1472341806703773,0.0,0.0,0.0,0.0,0.15604636053243773,0.0,0.0,0.0,0.0,0.08216508232021763,0.12186807795488858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1255481417608635,0.0,0.16320444242218085,0.12710541999891548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15890217417293934,0.2198095480314802,0.0,0.0,0.0,0.1590022843141522,0.0,0.0,0.0,0.0,0.15688234182716174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14272125314906245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12367365267695025,0.0,0.0,0.0,0.0,0.115097715899097,0.0,0.0,0.10582175335797443,0.0,0.0,0.12499446291148192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13764586667376094,0.0,0.0,0.09932574112048416,0.0,0.0,0.0,0.0,0.17183618824555072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2582519180218825,0.0,0.0,0.0,0.0,0.239850834194035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10884280384962998,0.0,0.0,0.10620541222777444,0.0,0.0,0.19255508370239846 fitness,boring-guy-hates-fun,2018/03/13,"M/19/5""10, ~165lbs to 173 lbs 1 year progress **First things first, here are the pics:** -[Before training](https://imgur.com/PiuYxKx) -[After 2 month bulk](https://imgur.com/MzjEmy9) -[After 3 month cut](https://imgur.com/YVxYt6Z) -After 4 month bulk/3 month cut (now): [front](https://imgur.com/YEYkPvz), [back](https://imgur.com/Xxrjxbt), [side](https://imgur.com/ROM5KtS), [legs](https://imgur.com/Eixo413) (slightly NSFW) **Training and diet throughout the past year:** One year ago (to the day!) I started going to the gym. From March 2017 to May, I bulked from about 165lbs to 180lbs (estimated) doing Stronglifts 5x5. Looking back, these first two months weren't great. I bulked about as dirty as one can bulk--I didn't really have a steady diet to speak of as I typically just went to a dining hall on campus and ate a lot of whatever was there, in addition to lots of burgers and cheesesteaks. Also, I felt most of the typical criticisms of SL 5x5 (mainly lack of upper body volume). In May, I went home from college and cut until August to about 170lbs, doing only running for exercise and (I shudder to think back) no strength training. For diet, a typical day consisted of black coffee for breakfast, eggs and greek yogurt for lunch, grilled chicken for dinner, and sometimes a protein shake. Though by the end my gains were not decimated as I feared, going back I wish I had done some resistance training during this period. Since going back to school in late August, I've been doing u/Metallicadpa's [PPL](https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/) and loving it--I think this is when I really got into the groove of training. I bulked from September to December to 190 lbs, with a diet typically consisting of sausage, eggs, and hash browns for breakfast, a post workout shake with milk, a cheesesteak and fries for dinner, and greek yogurt for a snack--not exactly a clean bulk, but better than my last one. I've been cutting since New Years, typically eating an egg white omelette for breakfast, a post workout protein shake with water, and chicken with rice and veggies for dinner (sometimes other meats). I'm currently at 173lbs and my best guess of around 15% bodyfat. **Lift Progression** Bench: 95lbs 5x5 --> 155lbs 5x5 (est. 1RM: 180lbs) Squat: 155lbs 5x5 --> 235lbs 3x5 (est. 1RM: 275lbs) Deadlift: 185lbs 1x5 --> 325lbs 1x5 (est. 1RM: 375lbs) **Reflection and Current Goals** Overall, there's a lot I wish I would've done differently over my first 5 months of training, but starting to train in the first place was probably my most important achievement. Currently, I plan to continue cutting to around 12% bodyfat, then start on a steady, clean bulk. My upper-body is still lagging behind my lower-body strength, so I'm trying to focus on improving my upper-body lifts (especially my admittedly lackluster bench). /r/Fitness has been extremely helpful for me throughout the past year for advice on routines/diets/forms, so thank you to all of you for being an awesome community! I'd love any advice or feedback you have to offer and I would be happy to answer questions.",5.48127868852459,8.984720647619051,4.196652615144424,80.30391569086652,75.85714285714286,6.871194379391103,28.79703356752537,8.035763501944215,2.4557497267759563,2520,106,383,45,61,731,289,525,0.044,0.8270000000000001,0.129,0.9948,5,0,0,0,0,0,217,0,3,0,15,20,17,4,4,24,0,26,23,1,0,2,51,49,30,0,4,5,0,1,0,0,3,1,1,3,0,5,24,19,0,7,4,0,9,4,8,0,9,16,6,29,9,80,28,10,75,0,0,4,2,10,16,0,11,48,220,34,6,0.0,0.0,0.0,0.0,0.0,0.14718346672560892,0.06675747439315692,0.0,0.0,0.0,0.0,0.06022511215874775,0.0,0.0,0.0,0.05121315490539717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1340831374465168,0.0,0.0,0.0,0.28954242026709354,0.0,0.0,0.0,0.06408297838005418,0.0,0.07903284753062234,0.06660527901264174,0.0,0.3346082433480341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09713700785417154,0.0,0.0,0.0,0.0,0.07868257142855227,0.0,0.0,0.0,0.15413586918745736,0.0,0.0,0.0,0.07706058871496299,0.0,0.0,0.06670201039275116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08474431083370057,0.0,0.0,0.07230908885298415,0.0,0.0,0.32029181430453346,0.0,0.0,0.0,0.0,0.0,0.0,0.12840065496322492,0.0,0.0602320190362361,0.08302917189690655,0.08296208685184267,0.0,0.0,0.08016853912528761,0.0,0.0,0.0,0.0,0.0,0.0,0.05047848121358224,0.0,0.0755417347045122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.061387428694122365,0.08495258275457332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06324115165644502,0.0,0.0,0.19207675310284736,0.13593982649866168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3606687382395757,0.0,0.0,0.0,0.0,0.07273454406354034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15309533477877152,0.05727639406978871,0.0,0.0,0.0,0.0,0.14378319405459056,0.0,0.0,0.07868257142855227,0.0,0.0,0.0,0.1442516837508756,0.0,0.08119655668303527,0.0,0.0,0.0,0.0843640606003579,0.0,0.0,0.0,0.09649060005395373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07621740190887502,0.0,0.0,0.0,0.0,0.0,0.12459386678533226,0.0,0.0,0.0,0.0,0.0,0.1489663693564221,0.0,0.15991370621979378,0.0,0.060142396016973874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06933502166665806,0.0,0.0,0.050032395298640966,0.09651078534968782,0.07399136382232963,0.0,0.0,0.0,0.0,0.0,0.0,0.051130319305335216,0.0,0.07356660010868574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1396256285192291,0.0,0.0,0.17320479697693708,0.0,0.0,0.0,0.0,0.0,0.10699565102644414,0.0,0.0,0.2424847767527621 fitness,Circapan,2018/03/13,"would newbie gains initially minimize weight lost on a cut? I know that it may be more likely that I need to either drop calories a little more or increase cardio...but essentially I'm wondering if I'm not seeing as much weight loss as I would have expected because I am ""new"" to lifting...and the muscle/strength growth is countering some of the expected weight loss. &nbsp; I'm a 29M, 5ft 7in, 151lbs and have lifted weights on and off since I was a teenager. A couple years ago I stopped lifting and switched to only doing 3 mile runs about 4-5 times a week. About 2 months ago I decided to start lifting again, and since I am coming up on 30, I want to see how far I can push myself and how much I can change my body aesthetically. &nbsp; TDEE put me at around 2200-2300 for maintenance...so I started with 1800/day for about 3 weeks, but wasn't noticing much difference so then I dropped it to 1700...which I've been consistent at for the last 6 weeks. I believe my starting weight was somewhere around 152-154lbs. I feel that I have been very consistent in counting calories and sticking to my program...strength has definitely gone up and I am a little more lean/muscular...but have not shed as much fat as I expected to at this point. &nbsp; So...maybe I just need to be patient? Anyways...appreciate any insight on the original question about new lift gains offsetting weight loss on a cut. ",6.1615875912408775,6.226928032846715,6.463202554744528,79.22611770072993,66.11678832116789,10.061678832116787,34.64324817518248,9.827888789773867,3.2123875912408755,1107,48,218,22,16,357,156,274,0.064,0.868,0.069,0.4883,0,0,0,0,0,0,56,0,0,0,6,12,7,2,0,12,0,22,8,2,3,0,38,39,18,0,9,7,0,7,1,0,3,1,0,0,0,6,11,7,1,6,0,0,7,3,6,0,0,7,9,24,1,36,27,10,46,0,4,2,0,1,19,0,6,19,127,30,0,0.0,0.0,0.0,0.0,0.0,0.0,0.15708690644973586,0.0,0.0,0.0,0.0,0.0,0.0,0.2880121533232317,0.0,0.060254796535896285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15775540836448362,0.0,0.0,0.0,0.0,0.0,0.05401310663990038,0.0,0.0,0.0998280863687019,0.0,0.0,0.0,0.09842076542351767,0.0,0.0,0.0,0.0,0.0,0.0,0.09373289852356947,0.07632581554063295,0.0,0.0,0.0,0.0,0.0980403299356715,0.0,0.05714323453779298,0.0,0.0,0.0,0.0,0.09257391662564628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.044801616573116064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04869528021287442,0.07222533024296014,0.0,0.0,0.0,0.0,0.0,0.04328818468382428,0.1776120304234412,0.0,0.0,0.0,0.0,0.09672339917778564,0.0,0.0,0.0,0.0,0.0,0.08901616091352041,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07072408602707729,0.0,0.26054102868523377,0.13139975059085468,0.0,0.17115153955172327,0.0,0.0,0.0,0.0,0.10087797936604284,0.0,0.0,0.0,0.0673884957363021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08376086252274262,0.0,0.0,0.0,0.0,0.0,0.0,0.08907302729528688,0.09925846817691124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1412142658898425,0.0,0.0,0.0,0.0,0.14659081454049586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18814634344191344,0.0,0.0,0.07407818777338054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05166659513717466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07310883900880183,0.052261835309004266,0.0,0.2132220266302159,0.6473859659609399,0.0,0.0,0.0,0.0,0.0,0.0,0.0960889139946793,0.0,0.0,0.0,0.12588564783273545,0.0,0.0,0.05705905411716836 fitness,wonkothesane13,2018/03/13,"My gym has no deadlift weights. How do I easily replicate the starting height? I recently started to go to the YMCA after my university rec center access expired, and the one that I attend is actually super nice, and seems like it was built within the past few years, but the only downside is that, while they have plenty of free weight stations, they don't have any of those rubberized, constant-diameter weights that are used for deadlift, which was nice at my old gym, because my warmup sets are less than 135 lbs, so I would have the same starting bar height regardless of weight. Now, though, because I'm using the smaller-diameter 25- and 10-lb plates, my starting bar height feels extra low, which makes it difficult to focus on getting my form right while warming up. Are there other ways anyone has used to reach a consistent stopping height on deadlift? There are some steps that are nearby that I've considered using, but I wasn't sure if that would be allowed.",13.958063314711358,8.763444033519555,11.866229050279332,63.12399906890131,55.592178770949715,14.391433891992552,47.15176908752328,10.864195022040775,5.118775791433892,778,31,133,11,6,240,114,179,0.077,0.812,0.112,0.6825,1,0,0,0,0,0,24,0,0,2,1,6,9,0,0,8,0,20,6,0,7,1,22,34,11,0,4,3,0,6,1,0,2,0,0,0,0,12,3,6,1,2,4,1,3,3,2,0,1,3,6,13,8,15,28,6,30,0,1,0,0,2,12,0,3,14,90,25,0,0.0,0.0,0.12497703784303872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08709142875833957,0.0,0.0,0.0,0.0,0.08954894294163662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15613955732613144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1383972777147006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06475562149996635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06691085660151479,0.0,0.07278466190253104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06256812850115867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08548716690052323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13438705264451076,0.0,0.08678298552230235,0.09740237645734047,0.0,0.0,0.0,0.0,0.12225651617034253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12645285714318993,0.0,0.0,0.10937037327975377,0.0,0.0,0.0,0.0,0.0,0.11658936440679706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36259207693674,0.0,0.0,0.10707156249658567,0.0,0.0,0.0,0.0,0.0,0.1207036791389517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1258273114196621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4424425808353639,0.0,0.0,0.0,0.10165534774357686,0.0,0.6238149986952722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18195333085874174,0.0,0.0,0.08247234796823452 fitness,kinderhooksurprise,2018/03/13,"Weights in the morning & cardio after work? This may be pretty obvious, but I thought I would throw it out there. I have a fantastic morning routine including 30 minutes of strength training from 8 to 8:30AM. Though, I am severely struggling with the motivation and energy required to do any cardio that early. Instead, I have been doing my cardio right after work. Are there any pros or cons to splitting up my routines each day like this? ",6.0784166666666675,7.998490675000002,5.982500000000003,75.9191666666667,67.25,8.333333333333334,35.833333333333336,8.841846274778883,3.4348333333333336,354,18,56,6,6,111,63,80,0.08199999999999999,0.696,0.221,0.9179,0,0,0,0,0,0,12,0,0,0,5,4,3,0,1,3,0,10,4,0,1,1,12,11,4,0,1,2,0,1,1,0,2,3,0,0,0,4,4,1,1,2,0,0,1,0,1,0,0,2,1,7,2,11,6,1,9,0,0,0,0,0,4,0,2,5,43,11,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2947287088386193,0.0,0.3699597710606602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17542751102539286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13289304599774454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2767375813493985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23229977298725896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3073001183060711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2843696887400772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2672538732552313,0.21594994326216135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3312416293311321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3960610853212413,0.0,0.0,0.1932320252059786,0.0,0.0,0.0 fitness,bananastand,2018/03/13,"How do I progress with 5lb difference in dumbbells weights? I just started working out again after a few year hiatus. I’m using the apartment gym that only has dumbbells and a few machines as a stopgap until I go to a real gym. My question is how do I progress with dumbbells that go up in 5lb increments? I’m doing a 4x8 program with compound lifts (squats, bench, etc) on a A/B rotation. For example, should I do 4x8x70lb for bench for two workouts in a row then try to increase weight on the third workout or should I try to increase reps or weight on the second workout? Maybe increase weight for first two sets on the next workout? 10lb is a huge jump for upper body workouts. ",3.9162043795620463,5.129758321167884,4.6537299270073005,86.09884306569346,71.62773722627736,6.647883211678832,32.678102189781015,6.742157984588678,1.935858978102189,538,26,105,4,10,173,78,137,0.028,0.847,0.125,0.9211,0,0,0,0,0,0,14,0,0,0,4,4,0,0,0,12,0,9,5,1,3,0,15,15,8,0,2,3,0,4,0,0,2,0,0,0,0,2,5,4,0,1,7,0,6,0,0,0,5,0,4,7,0,23,13,6,27,0,0,0,0,1,12,0,3,8,69,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1705210571836044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16039097097755378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17121030654028194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13058016320454074,0.0,0.0,0.0,0.0,0.0,0.0,0.17449273581004035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15422690323613644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1632654224921959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11675541726910035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17197243747413152,0.0,0.0,0.17473419071907936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10865902553147712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.208453826835638,0.0,0.29992457563906594,0.0,0.0,0.13258805899277815,0.0,0.0,0.0,0.0,0.0,0.7477618423744411,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1117610758386028,0.0,0.0,0.0,0.0,0.0,0.09885891649071762 fitness,HristiHomeboy,2018/03/13,"How long should I do a full body routine? So I've been doing a 5x5 full body workout for about 2-3 months and I've been wondering if continuing to do the same workout for a longer period of time would be good or bad? I enjoy it and I've been getting strength gains but I was wondering if doing it for a long period would be a bad thing. Should I switch to a PPL or maybe find a different full body routine to change things up a bit?",2.381566820276497,3.405201688172042,4.055944700460831,89.64677419354841,75.12903225806451,7.894930875576037,24.038402457757297,8.418075326091056,1.2116402457757292,339,10,79,6,7,114,53,93,0.081,0.8220000000000001,0.097,-0.3999,1,0,0,0,0,0,5,0,0,0,2,3,5,0,0,9,0,14,3,3,1,0,16,17,9,0,6,5,0,0,0,0,4,0,0,0,0,4,2,0,0,3,2,0,0,0,2,0,0,4,0,4,3,9,7,5,11,0,0,0,0,0,4,0,6,7,53,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2919601224925292,0.0,0.0,0.0,0.0,0.0,0.0,0.19087472002265865,0.5826073689970953,0.0,0.0,0.0,0.0,0.0,0.0,0.18495242395340952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18266553733499225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15979617487182698,0.0,0.0,0.0,0.0,0.0,0.0913441584962726,0.0,0.0,0.14664344275085978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.309447241409026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1756454242993721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13955176196016433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23230543195151765,0.0,0.0,0.0,0.101947791635154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3792025604307505,0.0,0.0,0.0,0.2483957721818998,0.0,0.0,0.0 fitness,Yslcouture,2018/03/13,"How do you manage swimming and lifting? I have tried doing Swimming and Lifting on alternate days but after each lifting day I’m very slightly sore and my muscles are in recovery which doesn’t make it impossible to swim, but I’m wondering whether it’s bad to strain the muscles so much? How do you guys do it? ( My goal isn’t to bulk, it’s to lose my ponch and get fitter)",4.452236842105265,5.07577027631579,5.398526315789473,83.43068421052634,69.92105263157895,8.185263157894736,32.305263157894736,8.238735603445708,2.321834736842106,295,13,60,4,5,97,51,76,0.171,0.8290000000000001,0.0,-0.9241,0,0,0,0,0,0,7,0,2,0,2,3,3,0,1,1,0,8,1,0,3,0,12,13,10,0,0,3,0,0,0,0,0,1,0,0,1,5,5,0,0,1,3,0,3,2,3,0,0,0,0,6,0,7,13,2,8,0,1,0,0,3,2,0,1,3,39,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29212295985029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4512684242425693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18279020927351447,0.0,0.0,0.0,0.0,0.0,0.0,0.3464217099432347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3914098432494551,0.0,0.0,0.0,0.0,0.23353784305898034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25719129398328705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23753561215903926,0.0,0.0,0.0,0.0,0.0,0.0,0.2886755610227652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3794140562421289,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AllAboutThatBBBass,2018/03/13,"Glute exercises, strength vs resistance bands I have been working on my glutes for the past year mostly doing exercises such as deadlifts, squats, hip thrusts, kettle swing, single leg squats. I have never used resistance bands to train glutes. How have you found they have worked for you? Were they worth doing over typical strength exercises? Are they more for activation? If you feel they are good to add into my routines what are some of your favorites? ",7.093586497890293,9.341746481012663,5.6766455696202565,77.8151371308017,65.20253164556962,8.810970464135021,30.888185654008442,9.2995712137729,2.8145679324894504,368,14,61,7,6,108,56,79,0.0,0.828,0.172,0.932,0,0,0,0,0,0,11,0,4,4,4,2,3,0,0,1,0,11,5,2,2,1,11,14,3,0,1,2,0,1,0,0,0,3,0,0,0,1,2,0,0,2,5,1,0,1,0,0,0,3,1,12,3,10,11,4,6,0,0,0,0,10,3,0,3,3,43,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1918221081397482,0.0,0.0,0.0,0.0,0.0,0.0,0.4159623068670506,0.0,0.0,0.0,0.0,0.0,0.3181996094557734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29259541880257417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3621539276806803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32765598808543045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5523753196414575,0.0,0.0,0.0,0.0,0.0,0.2443034177428109 fitness,shartizard,2018/03/13,I cycle/run often. Can I realistically skip leg day? I have been on a PHUL program but tend to modify the lower days or just skip them to focus on running or cycling. Thoughts?,1.5158571428571437,4.001205085714286,4.342500000000001,79.51375000000003,83.85714285714286,5.7857142857142865,23.035714285714285,7.1686216300943375,1.117428571428572,138,5,26,2,4,49,29,35,0.098,0.902,0.0,-0.4871,1,0,0,0,0,0,5,0,0,1,0,2,0,0,0,2,0,3,1,1,0,0,6,5,3,0,0,4,0,0,0,0,0,0,0,0,0,0,0,0,0,1,0,0,1,0,0,0,0,2,0,4,0,4,3,0,5,0,0,0,0,1,2,0,3,2,18,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8516158870160698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5241663676561408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Visti,2018/03/13,"Warming up rotator cuffs before shoulder exercises vs. not fatiguing them Hey guys, I have a rotator cuff issue that I'll not go further into, but I go to a physichal therapist and she suggested a number of exercises that I do daily. Internal/external rotation, circling, band pull aparts, facepulls, all those standard things. Now I have been doing these as the first thing every day as I work out as a warm-up, but I recently saw an article that said not to actually do these kinds of things before, let's say, benching because fatiguing the rotator cuffs leave them more prone to failure that having them fresh. I thought that was an interesting point that kind of makes a little sense to me, but I have literally never heard that sentiment expressed anywhere else. What are you guy's thoughts on this? I do basically no weight (very light resistance cable) but a ton of reps for all the rotation exercises, so I could see how after doing the whole round of exercises, they might actually be slightly fatigued rather than warmed up. also note that obviously I'm not gonna go changing my routine up without talking to my physio, I just thought it would be an interesting discussion that I hadn't seen.",9.224368572603863,8.454199787330321,9.171246400658166,65.09340600575895,60.17647058823529,12.923241464417934,41.810366104483755,12.079253325248375,5.253430769230769,967,48,163,27,11,317,144,221,0.054000000000000006,0.856,0.09,0.6828,0,0,0,0,0,0,25,0,1,4,2,6,9,0,0,13,0,19,9,1,2,4,28,33,11,0,3,12,0,4,0,0,3,7,3,0,2,18,3,1,0,3,5,0,4,8,3,0,1,10,11,21,6,23,16,5,20,0,3,4,0,17,10,0,1,6,117,39,1,0.0,0.0,0.2741919146954274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11234814956452112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08564014022463305,0.0,0.2390897677568393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14861760547744335,0.0,0.0,0.0,0.0,0.11216818319417997,0.0,0.0,0.09060309475127627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11735964131843135,0.0,0.0,0.0,0.0,0.0,0.0,0.11836714306482192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1194989643619977,0.0,0.0,0.0,0.0,0.0,0.0,0.239527590251163,0.0,0.0,0.0,0.0,0.27821028304887313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14663290253438244,0.0,0.0,0.0,0.2925931274925418,0.0,0.0,0.0,0.14875643658979676,0.0,0.14365843022645994,0.0,0.0,0.140805816747901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0937767864356838,0.0,0.0,0.0,0.0,0.0,0.0,0.14903549618874873,0.0,0.0,0.0,0.0,0.0,0.0,0.10835295502654574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1328065067541377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.138714885619006,0.0,0.0,0.0,0.1336361960543522,0.1117216433939752,0.0,0.0,0.11195069386724536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11291887925992397,0.0,0.0,0.0,0.16311731875696422,0.2800018212635158,0.0,0.0,0.3345951793401818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11591725812247147,0.0,0.0,0.0,0.1710764551833126,0.0,0.0,0.0,0.1568497605018389,0.0,0.13542535445162532,0.0,0.10227688870150914,0.0,0.0,0.09979859707514244,0.0,0.0,0.0 fitness,fantasticmuse,2018/03/13,"Exercise at work in uniform, unable to leave the desk I currently work 3rd shift in security watching cameras. In case you didn't know, security work is an exception to breaks/lunch laws as long as employees have the ability to eat while working. Literally trapped in a small rectangle for 8 hours straight not supposed to take my eyes off the monitor for more than 5 minutes. There's actually a camera in here staring directly at me that they regularly review to document customer stuff. I've got health issues and I'm gaining weight and generally, my body condition is going to crap. I have to do something to gain or maintain some basic fitness level. All I've managed so far is some floor yoga, but it hasn't done me much good. Especially with all the slipping around in these damn shoes. Limiting factors: I've got to wear professional khakis and dress shoes, which is fairly constricting and slippery on concrete floors. I have to be able to stop whatever I'm doing to receive customers and look fairly professional doing so. Pros: I'm actually allowed to do things like dink around on a laptop/read a book/do school work/etc. out of customer view as long as I'm stilling checking the cameras every 5 minutes. Also since I'm looking at cameras I get a good minute or two warning that a customer is coming. Co-workers in the basement can sneak up on me, though. I can bring in resistance bands, ankle/wrist weights, that kind of thing no problem. Any advice appreciated. Research has led me to try pushups where my feet slide everywhere, and squats against the walls that landed me on my ass for the same reason. Chairdesk dips work though! Chair dips alone aren't going to do me much good though. :\",5.7301189499589835,7.335198757861638,6.017897183483733,76.5430311730927,67.71069182389937,8.800875034181024,34.266338528848785,9.20300075937882,3.2328223680612522,1367,65,237,26,23,437,197,318,0.095,0.8079999999999999,0.097,-0.2481,3,2,1,0,0,0,38,0,1,1,8,12,10,2,0,15,0,21,13,8,3,2,31,37,20,0,1,5,0,2,1,0,0,2,0,0,0,10,11,3,5,2,3,1,7,5,3,0,1,4,8,17,7,48,32,8,44,0,0,6,1,4,30,3,4,8,142,27,12,0.10319989506427373,0.0,0.20141642163779355,0.0,0.0,0.10084574306610736,0.0,0.0,0.0,0.10688396782667753,0.0,0.08252891879780458,0.0,0.0,0.0,0.07017946751889936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1837395725110517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1146318186654255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0888975716546692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1056093228890152,0.0,0.0,0.0,0.105599256532799,0.0,0.0,0.0,0.0,0.1150951626569236,0.0,0.0,0.08695036256662747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.053917685752492485,0.0,0.11730175721508355,0.25967752708216546,0.16507676714545805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10969666260866708,0.0,0.0,0.0,0.0,0.0,0.0,0.10163110860250167,0.0,0.0,0.0,0.0,0.10771387827261558,0.0,0.0,0.0,0.10746680988172347,0.05671596341690791,0.0,0.0,0.10927378798455092,0.0,0.0,0.0,0.05041825590035368,0.0,0.0,0.18265731924114648,0.17332384059250935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15172759440871295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09874836212624692,0.0,0.0,0.0,0.0,0.1032278224215151,0.0,0.0,0.10610668004432487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10444380338449123,0.0,0.0,0.0,0.0,0.0,0.08536801963545708,0.0,0.0,0.0,0.0,0.07944832111117582,0.0,0.0,0.0,0.0,0.08241556950706799,0.08627973325914005,0.0,0.0,0.11813918949002128,0.0,0.0,0.0,0.0,0.07759347770292595,0.0,0.0,0.0,0.0,0.0,0.1371228492851031,0.0,0.3041801187784866,0.0,0.0,0.0,0.0,0.0,0.0,0.07006595452961575,0.0,0.10081130194654878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2513393399493689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5259152689812656,0.0,0.0,0.0,0.0,0.0,0.0 fitness,a-dolphin,2018/03/13,"I'm unable to properly max my bench press. Over the past few months I've noticed that despite my overall bench press volume increasing (135lb x 5 > 135lb x 10), my one rep max has remained the same at 155lb. What reasons could be behind this?, according to a one rep max calculator (symmetricstrength) which has been very accurate for my other lifts I should be able to get ~180lb which is quite a ways off from 155. Any help is appreciated.",8.302954545454547,6.24009065909091,8.410454545454545,73.94818181818181,62.86363636363636,11.981818181818182,35.63636363636364,10.686352973137794,3.435786363636364,350,12,72,7,4,115,63,88,0.0,0.925,0.075,0.7184,0,0,0,0,0,0,14,0,0,0,1,0,0,0,0,4,0,9,0,0,1,0,4,11,0,0,2,0,0,2,0,0,1,0,0,0,0,6,0,0,0,1,0,0,1,0,0,0,2,1,2,5,0,9,6,3,7,0,0,0,0,1,3,0,0,2,37,11,0,0.3014741045585963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2050127290873925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2407025413188857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1575077767470679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20207173748424065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2406337540279433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3432302661968731,0.0,0.0,0.4085733109201107,0.0,0.0,0.0,0.0,0.0,0.2877911453071528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3206548193791014,0.0,0.0,0.0,0.30996558992744794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2487477091832209,0.0,0.2392961117341064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mikeyleebs,2018/03/13,"Switching off of StrongLifts? When I find that I’m starting to plateau on a program like StrongLifts and am no longer able to add 5 lbs per session, if I were to switch to a program like PHUL would it make sense to initially deload on the strength days, by say 20% or so? I feel like if I switch to a new program but try to keep the same weight on the bar I am not addressing the plateau and still won’t make any gains. Thanks. ",3.6623970037453226,4.270505595505622,3.4534269662921337,96.72298689138576,71.69662921348315,6.832209737827719,29.44007490636704,6.42735559955562,0.995133333333333,334,13,80,2,6,100,60,89,0.018000000000000002,0.8140000000000001,0.168,0.9013,0,0,0,0,0,0,7,0,0,0,2,3,5,0,0,7,0,5,2,0,2,0,15,12,8,0,3,5,0,2,3,0,2,0,1,1,0,2,3,2,1,2,1,0,0,3,0,0,0,1,3,5,5,13,9,1,9,0,0,0,0,1,4,0,3,8,44,7,4,0.2653704914095758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18046103410041053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17114201340617008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1341792939477951,0.1895807320865323,0.0,0.0,0.2425438215565474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2358734858023916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38893985316431945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.354273727303057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2562964742315669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21103326596050648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1878305996741212,0.0,0.21192521723272548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2443174948399998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1801691442905536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3231497673102398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18851158324600606,0.0,0.0,0.0 fitness,misterborden,2018/03/13,"What’s the best way to track your macros by the gram on MyFitnessPal? I prefer weighing my food in grams and then just selecting the food item and typing in how many grams of it I’m consuming. I feel like it’s the most accurate when compared to measurements of volume like tbsp or mL. On MFP, some foods that are already listed by others are listed in units other than grams, so is there a way to switch to grams or manually edit the food item? Or do I just have to create a new food and add into my log to do so?",7.053551401869157,5.0171717383177565,7.6438504672897185,78.37568224299065,65.26168224299063,10.802990654205608,29.811214953271023,9.3871,2.220276261682243,404,9,87,6,5,135,68,107,0.0,0.889,0.111,0.8966,0,0,0,0,0,0,7,0,1,0,1,7,3,0,0,7,0,6,6,0,1,0,15,8,11,0,1,5,0,1,2,0,0,0,0,0,0,6,5,6,0,2,0,0,0,0,0,0,0,0,1,6,3,17,8,5,11,0,0,0,0,1,6,0,5,5,61,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16436679845119564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15631076342144185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07531211528069619,0.10640781844816316,0.0,0.0,0.0,0.0,0.9005369572674337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14553603215989902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15100895347971974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14385401089436067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23645450667684495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,critical-_-thinking,2018/03/13,"Can anyone suggest a quality set of equipment that can do what I'm looking for? I really want to get some equipment for home and there's pretty much just 2 things I want to do with it: - decline situps - [""free"" bench pressing](https://www.fitnesszone.com/product/powertec-pec-fly-accessory-wb-pfa16.html?source=googleps2&gclid=CjwKCAjwypjVBRANEiwAJAxlIiCxwdZJ32aTCoz0_Pb4prFkjxxWfqhWtiMoE_w2_ywqKZqEE5hHvRoCAl0QAvD_BwE) (wasnt sure what this was called, it's pec flyes apparently) Basically I guess I could just buy the one I linked, but I have no idea if that's really a good version of that equipment type, and what bench it's compatible with, and if it's possible to have a bench that works with it that can also handle my decline situps, with the knee / foot lock bars you need for that. I'm a total noob when it comes to setting up stuff like this. If anyone can link me to some equipment from a brand they trust that does what I'm looking for would be greatly appreciated. ",11.595576923076925,10.840981005917161,9.266501479289943,66.25229659763313,55.50887573964496,11.526923076923078,35.91789940828402,10.411451182825502,3.4520704142011835,806,25,135,13,8,238,99,169,0.027000000000000003,0.821,0.152,0.9611,2,0,0,0,0,0,39,0,1,1,1,5,6,0,0,7,0,13,3,2,0,2,27,24,9,0,8,6,0,0,1,0,1,0,0,1,0,21,8,1,0,3,1,2,1,2,0,0,1,2,2,10,7,17,19,5,5,0,0,2,0,4,1,0,6,2,86,31,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15603831265152127,0.0,0.2114136838157622,0.0,0.0,0.0,0.0,0.0,0.0,0.27286648885681336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19924050935356616,0.0,0.0,0.0,0.0,0.16807959297028008,0.0,0.0,0.0,0.1557883606151869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17075183270716182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10194274721454008,0.0,0.0,0.16365836262677708,0.0,0.21512175601261332,0.2149479441779699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19572242201874948,0.0,0.0,0.0,0.0,0.2202680274046768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09532633762958102,0.0,0.0,0.0,0.3277052458980701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1434364957101545,0.1446798598827263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13221914058447246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21996977841713986,0.0,0.1985083562232002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24999920929104974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2233670336964556,0.0,0.0,0.1838993741121608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12962982152254693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2301750186197724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14205052061908385,0.0,0.0,0.13860846620932635,0.0,0.0,0.0 fitness,AmericanAstronaut,2018/03/13,"Is 1700 calories too much of a deficit if I want to maintain muscle? (20M, 5'8"", 185lbs) Currently on a cut and TDEE calculators are giving me numbers all over the place. I'm currently at 20M, 5'8"", 185lbs with a goal weight of 175 lbs. I'm hitting 180g of protein per day as a target and not really counting fats/carbs properly as long as I meet my protein and caloric goal. I go to the gym 5 days a week however do no cardio. I started 1.5 months ago at 198lbs and feel I may be losing weight too quick = muscle loss as well and thinking about upping my calories to 1900. Any insights?",3.0812304866850297,4.205860355371899,4.4764738292011055,86.91450872359967,73.54545454545455,7.361248852157942,28.320477502295685,7.793537801064563,1.6404317722681356,457,18,97,6,9,152,85,121,0.108,0.84,0.051,-0.755,3,0,0,0,0,0,18,0,0,0,4,5,4,1,0,7,0,5,3,0,0,1,14,14,10,0,2,2,0,3,0,0,1,1,0,0,0,0,6,2,0,3,1,0,1,2,3,1,0,0,3,8,1,17,11,2,17,0,2,0,0,2,6,0,2,10,51,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.2102966446373652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1613295699964742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3059969989508714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11995435969287208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22757973530686304,0.13482748388083693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20994763719137025,0.0,0.2654079721956891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18936063256548688,0.0,0.1743967888896074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24786259386350465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15198035586912842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16791785566708622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15201214931250298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13992876753978065,0.0,0.19029753561907486,0.5777824920986983,0.21330491734118576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,custo87,2018/03/13,Drop Hypertrophy leg day on PHUL? I’m On week 5 of my PHUL program and am loving it so far...except my thighs have been putting on size like crazy. I’m thinking of replacing the Lower Hypertrophy day with another Lower Strength day to keep getting stronger but reduce size gain as that’s not a part of my body i want to add significant size to. Do you folks think that’ll work? ,3.4954385964912262,5.073296263157896,4.4105263157894745,86.00201754385971,73.21052631578948,7.698245614035088,27.14035087719298,8.344100000000001,1.6824719298245625,300,11,63,5,6,97,57,76,0.08,0.711,0.208,0.8823,2,0,0,0,0,0,7,0,1,0,3,1,3,0,0,2,0,5,4,3,0,0,9,13,4,0,1,2,0,0,1,0,1,0,0,0,0,3,3,0,1,2,0,0,1,1,0,0,0,1,0,5,3,11,11,1,9,0,0,0,1,2,3,0,0,5,30,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28496993737719994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3018703271279153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5257990068104743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14198631431984907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24155776071474516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13277094945409953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24527907312899225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29429567186409417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2731994998433223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34827285847323936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1602943977639967,0.0,0.2179939793964124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1978486005235172,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nsocean,2018/03/13,"I feel like working out at night has destroyed my sleep quality. Let me start off by saying that I have no trouble at all falling asleep after hitting them gym. In fact, after going to the gym, it's super easy for me to come home and fall asleep right away, even after a shower. However, I think the actual sleep quality itself sucks because I have never been so tired in my entire life. Even comparing to my gym experience in the past, playing sports, etc. this is a whole new level of tired and it's really taken me by surprise and I need to handle it ASAP otherwise my productivity is going to shit. A few quick disclaimers: - Just started lifting again (2 weeks into stronglifts 5x5 + jogging on off days) after being away from the gym for 4 years - Just got done testing keto for 3 months on, 2 months off. Past month I've mostly just been eating chicken breast and broccoli which I understand is probably not very healthy even with supplementation - Just reintroduced some fruits and minimal carbs back into to my diet (oats and whole wheat bread) - Just changed my sleep schedule from 10pm-5am for the past 6 months back to 12am-8am - Just quit caffeine 2 weeks ago I feel stupid for even posting this after listing all of the above because any of those things could easily have a serious impact on energy levels and sleep quality, but despite all of the above, for some reason I have this nagging feeling that most of it actually has to do with working out before bed. Here's the routine: - Hit the gym around 10:30pm - Home by 11:30. Eat single serving oats, peanut butter, and then a protein shake 50g protein with almond milk and MCT oil - Asleep by 12am I fall asleep so easily that at first I loved it, but I wake up 2-3 times a night to go to the bathroom which could be the main cause, but don't really see a way around this with the protein shake after working out. I'm also curious if my body is expending too much energy digesting the oats while trying to sleep. Like I said no trouble falling asleep and the sleep itself feels amazing, but my energy levels throughout the day when I'm awake are terrible. I'm like a walking zombie and can't get anything done. There's so many variables above that this could really be anything but I wanted to post and ask anyways to see if anyone else has noticed this and if you experimented with or tweaked anything to notice a difference. At this point I've decided to skip tonights workout and start hitting the gym again in the early morning in the hopes that it starts to solve the problem. Edit: I don't take any preworkout. Don't drink any caffeine except for 1.5cups decaf coffee. I take isopure protein, multivitamin, 4000 IU Vitamin D, Fish oil, MCT Oil, Folic acid.",7.24392849996665,7.207640292069634,7.1113079437070645,75.83090909090913,63.87427466150872,9.761595411191893,33.881744814246645,9.314750747691287,3.0064493963849794,2169,83,388,34,29,690,267,517,0.085,0.818,0.097,0.8494,2,0,1,0,0,0,59,0,1,1,6,26,21,5,2,28,0,28,28,15,2,5,69,62,30,0,10,17,0,4,3,0,0,5,2,4,0,24,27,8,0,8,11,0,12,8,12,0,1,7,14,28,9,71,45,14,85,0,0,2,2,6,30,2,9,43,247,52,5,0.0,0.0,0.1378499527170103,0.0,0.0,0.0,0.06260949218702813,0.0,0.0,0.0,0.0,0.056483018919489376,0.0,0.0,0.0,0.1440930615366961,0.0,0.0,0.0,0.0,0.04938634233700734,0.07236908075979713,0.17436813644411098,0.12575186857623905,0.06602978854388082,0.0,0.13271896850610582,0.10862066945650692,0.0,0.08611114075889033,0.0,0.06010117624549875,0.0,0.0,0.0,0.0,0.0784543318484253,0.0,0.0,0.0,0.0,0.0,0.07255676579715672,0.07471748359442969,0.06084174244387311,0.0,0.0,0.0,0.16917762254419086,0.0,0.0,0.0911013903626716,0.0,0.0,0.0,0.0,0.07379362215081346,0.0,0.0,0.0,0.14455862186754814,0.0,0.06919079683526473,0.0,0.14454484298380915,0.05900254580665376,0.0,0.0,0.0,0.07877144575006427,0.1866025666959953,0.0,0.0,0.0,0.0,0.13817995674968964,0.0,0.0,0.1428511911626843,0.050458294650498656,0.0,0.0,0.0,0.06007809021404305,0.0,0.0,0.0,0.0,0.03690141236327611,0.0,0.12042246769828945,0.0,0.0564894966374689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14169588324813934,0.07015181662717057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0722242588229305,0.04988826395934437,0.10351917885478552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06374659603619129,0.0,0.0,0.07160803013037126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22550570058944325,0.0,0.05192139137671537,0.052371466495382095,0.05447443533755945,0.06821517604836297,0.0,0.1325634886538442,0.0,0.0,0.1608261109396127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20227381682618645,0.0,0.0,0.0,0.0,0.06676845557938875,0.0,0.1352885912606048,0.0,0.07615140068542188,0.0675836505251026,0.0,0.0,0.0,0.07512400949688545,0.0,0.0,0.13574272076159316,0.07261970353823707,0.0,0.0,0.0,0.060317883370667534,0.06718558177704277,0.05616804301626989,0.0,0.0,0.11256639622928773,0.0,0.0,0.0,0.0725009796573043,0.0,0.0,0.4240878015508258,0.0,0.0,0.0,0.0,0.0,0.19996993657373788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10621037893058967,0.0,0.0,0.0,0.0,0.0,0.04692362751922302,0.045257039127401616,0.0,0.0,0.041185091204356365,0.16235826082136176,0.0,0.0,0.0,0.047953331910288485,0.0,0.0,0.07352862478554296,0.0,0.0,0.0,0.0582773878253043,0.041659576134129885,0.05606303814578629,0.11331071962748986,0.0,0.0,0.0,0.0,0.1577123971206104,0.0,0.0,0.0,0.15425908113162629,0.0,0.0,0.0,0.0,0.0,0.04548359228260905 fitness,non-troll_account,2018/03/13,"Ok, so you're supposed to balance out your pushing and pulling right? Opposite Vertical Press is Pull-Ups. Opposite Bench Press/Push-Ups is Horizontal Row. Opposite Dips is...? When I simulate the arm movements with no weight, just standing, I find pairs of movements, * Pushing Up/Pulling Down, which correspond to Vertical Press/Military Press/Pike Pushup and Pullups, respectively. The arm motion is moving your hands between the top of your shoulders to fully extended above your head, and the reverse. * Pushing Laterally/Pulling Laterally, which correspond to Bench Press/Push ups and Horizontal Rows, respectively. The arm motion is moving your hands from your chest to fully extended in front, and the reverse. * Pushing Down/Pulling Up, which corresponds to Dips and ... a weird kind of curl, I guess? The arm motion is moving your hands from your chest to fully extended at your waist, and the reverse. I can't find any information on the best form for what amounts to reverse dips, nor any information on why it isn't ever used. What gives? Does anybody know anything about this?",6.020588235294112,8.934286903225807,5.362005060088553,76.10712523719167,69.75268817204301,8.89259962049336,34.597090449082856,9.478462496947786,3.7810851359898807,868,44,138,21,17,263,94,186,0.022,0.901,0.077,0.8767,0,0,0,0,0,0,45,0,9,0,2,9,6,0,0,10,1,8,13,12,1,1,18,12,10,0,0,1,0,5,0,0,0,0,0,0,0,7,9,2,0,5,0,0,14,4,1,0,0,0,5,13,5,25,12,3,28,0,0,0,0,12,10,0,1,3,78,20,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2614245030953521,0.0,0.0,0.0,0.0,0.0,0.0,0.15817591402190934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20171695077241053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16820794718735688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1738687540130547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3513606044947512,0.0,0.0,0.0,0.0,0.0,0.0,0.1843893813715262,0.0,0.0,0.0,0.0,0.211745618592136,0.0,0.0,0.0,0.0,0.0,0.19726722939980168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2001615170776722,0.105635900912517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6128798457341466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16414988188648194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16601135940147616,0.0,0.0,0.0,0.0,0.0,0.2340651203889613,0.0,0.0,0.17344342412232847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Supremezoro,2018/03/13,"Anyone else have tons of energy after a run? When I go for long runs I noticed I get really energetic when I finish my run and rest for a little bit. Sometimes I feel so hyper that I go and do my entire run again, not even feeling tired. What's uh goin on here?",1.159642857142856,2.7669371071428586,3.949428571428573,86.69557142857144,79.71428571428572,6.622857142857143,18.34285714285714,7.554174236665415,0.3913899999999999,202,4,44,3,5,72,43,56,0.026,0.82,0.154,0.7709999999999999,0,0,0,0,0,0,5,0,0,0,0,6,0,0,0,2,0,2,1,0,0,0,5,7,5,0,0,1,0,2,0,0,0,1,0,0,0,2,2,0,0,2,0,0,6,1,0,1,0,0,2,8,0,5,7,3,14,0,0,0,0,0,2,0,0,6,30,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19981229520266505,0.2927981997461352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3119794358515146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23871851087853346,0.0,0.0,0.0,0.0,0.1887439187528956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2889809512908772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14929949357681066,0.0,0.32481165879921664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.286409829814431,0.0,0.2528914666885563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3253433321309388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1830672429457208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2826271420684017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32844279617281585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Tadse,2018/03/13,"PT made some adjustments to Metallicadpa's PPL. What do you think? So, just to give it some context: I have some problems with my posture and mobility, what made impossible for me to squat or DL. Now, after 1 year working out, I'm planning to focus on improving my ankle mobility, hips etc, so I can properly make my way out of using machines. Anyway, she passed me some stretching exercises to do before and after workout, but I don't see any problem in that. Thing is, I showed her the PPL that I was following and she rearranged like this: **PULL** * 3x12 Pulldown * 3x12 Pull up * 3x10 chin up * 3x12 reverse cable fly * 3x10 hammer curl * 3x10 db curl **PUSH** * 3x12 bp * 3x12 db incline press * 3x10 db flyes in flat bench * 3x10-12 db shoulder press * 3x10 lateral raises * 3x12 pulley upright row * 3x12 OH triceps extension **LEGS** * 3x20 leg press * 3x12 leg press calf raise * leg press 45 degrees * 3x10-12 leg extension * 3x10-12 leg curl There is some stretching before and after workouts, but I reckon it's not something worth mentioning. Stuff like squatting with a ball behind my back, some abs work, planks etc, aimed to improving my balance and posture. I did push today, and I rested somewhere between 2min, because I found it very tiring. PT said that I should take only 1min rests, but to do that I'd probably have to lower the weights so I can keep my pace and not spend so much time in the gym. **Anyway, TL;DR**: What do you guys think of this routine and how long should it take to be done? Edit: Wrong push and pull order, sorry. ",0.4992053663570708,2.5747936816609034,1.82127845565471,91.03548473259278,106.99307958477509,4.242603047410915,19.949068172160505,6.155786915458967,0.4732177623990777,1190,43,221,16,57,378,167,289,0.043,0.903,0.054000000000000006,0.6246,2,0,1,0,0,0,71,0,2,0,3,14,5,0,0,4,0,17,12,9,5,0,42,32,18,0,4,7,0,6,2,0,2,2,1,0,1,15,13,1,1,6,6,2,8,3,3,0,0,7,8,24,2,27,22,11,30,0,0,1,0,9,10,0,7,12,124,39,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10158172267376626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1148619642441256,0.0,0.09105904815684243,0.0,0.2542182511480304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15286489522860985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33319047030270177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16378455783761356,0.0,0.0,0.0,0.1432963687848181,0.0,0.0,0.0,0.0,0.0,0.14790706493138894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1327734551689493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1459564590508033,0.0,0.0,0.13219425712008254,0.0,0.0,0.0,0.0,0.0,0.2826889271442229,0.09971054332282242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10980954232114193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11360820845539173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1610540518012804,0.2858679066864022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14209207014481667,0.0,0.0,0.0,0.1190344107016915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11499798455778255,0.0,0.16721571741746236,0.0,0.0,0.0,0.0,0.0,0.0,0.17100133141430646,0.0,0.0,0.0,0.0,0.224626359018442,0.0,0.0,0.0,0.0,0.0,0.09923967608164637,0.19142995291989312,0.0,0.0,0.08710313602329663,0.17168729342686367,0.14159226477942966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12901407229807232,0.0,0.12325196060978885,0.0,0.11856879017849943,0.0,0.18190137393724606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2174969846890542,0.0,0.0,0.0,0.16332068628354965,0.0,0.0961941180550598 fitness,SirJackolantern,2018/03/13,"Should I eat even if I'm not hungry at all? I'm obese at 5'6 and 180lbs. So I began a strength training program and I'm planning to do the 12 weeks and see where I am then. But as far as my diet goes, I've cut out all junk food and sugars, sweets, etc. Pretty much just drinking water as I've stopped drinking all sodas and junk overtime. My TDEE says I should eat 1915 cals a day but I never find myself hungry enough to eat that much in one day. Today for instance I ate about 300-400 cals and I'm not hungry in the least bit. Considering that I have a lot of belly fat and body fat to lose is this good? Is more of a caloric deficit better for my goal of losing my body fat? Thanks is advance.",1.29523076923077,2.802428666666668,2.7553333333333363,95.85946153846157,79.0,4.8820512820512825,20.2051282051282,4.713530739802397,-0.4395025641025643,540,13,126,1,13,176,92,150,0.091,0.789,0.121,0.6842,0,0,2,0,0,0,14,0,0,0,7,5,8,1,0,6,0,8,17,5,0,4,23,16,15,0,3,6,0,0,0,0,2,4,1,0,0,3,8,15,1,1,2,0,1,3,3,0,1,2,4,12,5,17,12,11,16,0,2,1,0,1,7,0,2,8,75,15,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13659984599206887,0.16862109171405226,0.34312171037030603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1992169466100692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3026074404389553,0.0,0.4741274883868066,0.0,0.0,0.0,0.15958974027473471,0.17225430742513126,0.10201379314516484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14116592000982867,0.0,0.1867634292375474,0.0,0.0,0.0,0.0,0.0,0.0,0.12954663355326335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3455835580615243,0.0,0.131309185905648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2270793236555008,0.0,0.11912255820744205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10466036858187144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1571327542824874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12282607304036505,0.0,0.0,0.1230778896920464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1291284129957672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14219823746590138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14640201134311182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1238917182960334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,HolyShazam,2018/03/13,"I should be ""in the best shape of my adult life,"" but it feels like my body is slowly breaking down I've always been relatively physically active. I played soccer and ran track in high school, did several stints lifting weights in the gym, and have been playing in Sunday soccer leagues for the last 8+ years, with a couple years of weekly squash matches thrown in for good measure. For the last year and a half or so, I've been going to the gym regularly during lunch, usually between 4-6 times a week. I started off as just resistance training, but have reduced weight lifting to three times a week, and doing HIIT on the bike twice. My wife has also gotten big into bouldering/climbing over the last six months, and I've been going with her for the last 4-5 months as well. Needless to say, it has paid off. I've put a whole bunch of muscle onto my scrawny frame, and can usually play a full soccer game at high intensity without subbing off. However, recently all of this physical activity seems to have caught up to me. My shoulder aches all the time, I get tendinitis (or something that feels like it) in my arms if I climb more than twice a week. Recently added to that were shin splints and knee pain during/after soccer last night. I'll be 32 in June. Am I just too old to be doing all of this? How do I maintain/improve the gains I have made in muscle building without injuring myself and having to stop ALL activity while I recover? ",6.442673487544483,6.347786067615657,6.754748665480427,77.91511232206406,65.54804270462633,9.587277580071174,32.50911921708185,9.188382445141503,2.7142969750889683,1139,42,217,18,16,369,167,281,0.035,0.855,0.11,0.965,1,0,1,0,0,0,36,0,0,0,3,7,9,0,0,17,0,23,10,4,2,4,31,35,19,0,2,9,1,4,2,0,1,3,1,0,1,7,11,3,1,3,11,1,6,2,1,1,5,11,5,18,8,43,20,9,58,0,0,0,0,5,23,0,4,30,143,25,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0875579251539234,0.09110321465786064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11490144062409258,0.0,0.0,0.1216170567259685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12114695832644005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11072136496280066,0.1564372326734307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.057203229635853226,0.0,0.12444969143271027,0.09183377096425746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23136125292747545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4462387610689619,0.0,0.0,0.0,0.0,0.07733497545585755,0.10698111500358004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10360067934550353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17478537471711356,0.0,0.0,0.0,0.0,0.0,0.0,0.10274755351020456,0.0,0.0,0.0,0.11488977757811895,0.0,0.0,0.0,0.11650349849700875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11006619758248844,0.0,0.0,0.0,0.0,0.0,0.0,0.21621339772559056,0.0,0.0,0.0,0.0,0.08706966094483974,0.0,0.11080822156334426,0.0,0.0996742311188585,0.0,0.12369085624568155,0.0,0.0,0.0,0.0,0.0,0.0,0.08428960726482045,0.0,0.0,0.07749653380122673,0.0,0.0,0.0915373003433219,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19153089913281549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2411722596801908,0.0,0.0,0.0,0.3513003270035073,0.266655027547856,0.0984433232012694,0.0,0.0,0.12224001591182199,0.0,0.2110860409358002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2115210400397763 fitness,marcus3485,2018/03/14,"Progressive Overload How fast is too fast? Is there a suggested range/percentage from cycle to cycle? The next 3 cycles of my 5/3/1 are Pyramid, 8/6/3 FSL, 8/6/3 Pyramid, which has my bench Tonnage for main sets at 7,670, 8,310, and 9,350. Which translates to 8.3% and 12.5% increase and 21.9% overall. Is that too much 3 weeks apart cycle to cycle? I am doing the Less Boring variant. Just something I was thinking about, instead of preparing tax returns.",4.565833333333334,7.409666617283952,4.092083333333335,83.75812500000002,74.18518518518519,6.0253086419753075,29.878086419753085,7.1686216300943375,1.9939493827160493,360,16,58,4,8,108,62,81,0.064,0.907,0.029,-0.4112,0,0,1,0,0,0,29,0,0,0,1,7,1,0,0,3,0,8,0,0,1,0,6,9,4,0,0,1,0,0,0,0,0,0,0,0,0,3,3,0,0,1,0,1,1,0,1,0,0,1,0,4,0,9,8,4,9,0,0,0,0,1,2,0,0,5,39,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4035611568063608,0.0,0.0,0.0,0.5838431166191504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42262920596476733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35176220397043484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4403561218116553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Savage_303,2018/03/14,"Calfs hurting after getting rolled out Earlier today I was truly rolled out for the first time. From what I have heard it hurts a lot but you will feel a lot better later. During the roll out, I felt the pain, but my teammates told me that was normal. 3-4 hours later my calfs are still sore. Around how long will I stay sore, or did I injure something?",2.7296244131455403,4.472933253521127,3.3179577464788754,92.35092723004698,75.61971830985915,5.2967136150234735,18.875586854460085,5.46131890053228,-0.3357624413145541,275,5,57,1,6,86,53,71,0.194,0.731,0.076,-0.8422,0,0,1,0,0,0,9,0,1,0,2,3,4,0,0,5,0,7,4,0,1,0,13,12,4,0,1,3,0,2,0,0,2,4,1,0,0,3,4,0,0,2,0,0,0,0,3,0,1,6,3,9,1,7,4,2,14,0,2,0,0,3,4,0,3,9,39,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20114416450884764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19983516874700846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11424754089475644,0.0,0.21694825375832316,0.0,0.0,0.19219368106748305,0.0,0.0,0.0,0.0,0.11804999548786227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22251607695156214,0.0,0.4837701250741639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19995939561673012,0.0,0.0,0.0,0.38419067214777103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2213838631058296,0.0,0.0,0.0,0.0,0.0,0.0,0.24042763947845255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1739480064434883,0.0,0.0,0.0,0.2408335467491697,0.18044464395412632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13175376007233736,0.0,0.21417498994362588,0.21590572400038685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GirlyGirl_99,2018/03/14,"Does walking get easier the more you do it? If I were to walk 10 miles now, my legs would feel tired, swollen and they would have that ""positive pain"" on them. If I were to walk 10 miles every other day for let's say 60 days without increasing the mile amount. Would I even feel anything after 10 mile walk anymore? Does walking increase muscles?",4.3911940298507455,5.861629910447763,4.253910447761196,88.43101492537315,70.7910447761194,7.151044776119402,28.32537313432836,7.554174236665415,1.5321964179104484,272,10,54,3,5,83,50,67,0.084,0.79,0.126,0.466,0,0,0,0,0,0,9,0,1,2,0,2,1,0,0,2,0,8,4,1,0,0,9,11,3,0,5,3,0,2,0,0,3,3,1,0,0,3,1,0,0,2,0,0,7,1,1,0,0,2,3,7,0,6,5,4,16,0,0,0,0,4,5,0,2,4,32,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2310005234929613,0.0,0.0,0.19167868338023264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30043667808119073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4076711432373752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15384577292505278,0.0,0.19625064328089747,0.0,0.0,0.0,0.0,0.0,0.2355492993136765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12169449558115107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23818315298213455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24785024505236397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18523252159984574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26771477551563355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.224532858017198,0.0,0.0,0.0,0.0,0.4963929609368559,0.0,0.0,0.0 fitness,Malkintosh,2018/03/14,"Looking for a holistic and very demanding bulking program (or creating one) Hi fittit, I know program recommendations are typically directed to the FAQ, but I'm not really satisfied with those resources. I'm 23M and have been training on/off for 5 years (last year has been consistently ON). I've tried a few programs including many from this sub. I'm currently cutting doing IF and a PPL program. I've liked some of the programs I've tried like PHUL or SL, but they're solely resistance training. I'll have some time off in the coming months and I'm looking for a bulking program that includes weight training, conditioning, diet, ab work, mobility, grip training, etc. that I can run for 6-8 weeks. I've had my eye on building the monolith, but have my reservations. Do any of you have recommendations for a holistic training program or how to design one for myself where I won't burn out? I'm looking to approach this like it's a full time job for a while. Am I better off hiring a personal trainer in this scenario? Note I'll have access to great facilities and would like barbell/swimming to be the primary focus.",5.017095070422535,6.683093488262916,6.110795187793428,74.96224911971831,69.51643192488262,8.705281690140845,34.9087441314554,9.188382445141503,3.407516666666666,895,46,155,18,16,298,127,213,0.033,0.845,0.122,0.9649,2,0,0,0,0,0,29,0,1,0,2,2,7,1,0,13,0,17,3,1,1,0,21,27,14,0,2,8,0,2,4,0,2,0,0,0,1,7,8,2,0,1,0,0,3,2,1,0,2,3,6,8,6,23,21,5,21,0,0,4,0,3,9,0,6,13,91,15,10,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12427777628578042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16162948718694806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15742485534637154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.203817033413664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20148496747092434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18135337899385146,0.0,0.0,0.0,0.10043584060339036,0.14896745072823922,0.0,0.0,0.0,0.0,0.0,0.3571340136381617,0.0,0.0,0.0,0.4603975118580231,0.0,0.0,0.0,0.0,0.0,0.0,0.18528206675394968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1458710782643365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2476752675646065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15957218922341065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11707575162414195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21312857800724694,0.0,0.0,0.0,0.0,0.2481535221091917,0.0,0.0,0.0,0.0,0.0,0.0,0.15078972067287982,0.0,0.0,0.1465928072573402,0.2225429699479519,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1330457925626352,0.0,0.0,0.12982193350886995,0.0,0.0,0.23537287553289404 fitness,afOdn,2018/03/14,"Replacing leg day Hey! Just started going to the gym and taking it very slow and easy. Mostly running on the treadmill and rowing and some weight lifting. I enjoy the running part (I know, most people seem to not enjoy it) and I’m doing 30-50 minutes jogging to start of every workout and I’m wondering if it’s viable to replace the leg weight training with that kind of running each workout. I’m not overweight but I have some normal ”skinnyfat” fat which I’d like to burn and fill out with some muscle. Thanks Edit: I’ve learnt that it is not a valid replacement. Thanks for the answers, I will not skip leg day :)",2.9878512396694212,5.126034892561987,3.9132231404958695,86.59892561983473,76.10743801652895,5.722314049586777,25.876033057851238,6.574015621080383,1.1010595041322315,486,18,90,4,11,156,77,121,0.0,0.8170000000000001,0.183,0.9686,0,0,0,0,0,0,14,0,0,0,0,1,6,0,0,6,0,4,7,4,0,0,28,16,9,0,2,7,0,2,1,0,1,2,0,0,0,7,11,4,0,4,4,0,6,4,0,0,0,0,2,4,6,12,15,7,13,0,0,0,0,1,2,0,8,6,54,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27809660267085634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1816577041024225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12253409459071304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2245209033529464,0.11849164737384135,0.0,0.0,0.0,0.0,0.0,0.0,0.1053344039214155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2112485096311836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23348073731425506,0.0,0.1494743411407731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19627998307699485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3052146612476371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16210919192010398,0.0,0.0,0.3970028395471061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17789787293289974,0.0,0.0,0.0,0.5251010587889667,0.0,0.0,0.0,0.0,0.0,0.0,0.23381596047541914,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,daddy-dagon,2018/03/14,"M/25/6'1'' - 130 lbs to 175lbs, ~1.5 years Big shout out to cosplay, my extreme vanity, and my need to look pretty while wearing as little as possible. Note that I'm a skinny -> reasonably fit progression, and my eating issues tend to be the opposite of most, to wit, struggling to eat more rather than less. Also, i realize 2015 - 2018 is, in fact, 3 years, but the bulk (hah) of this progress happened between 2015 and 2017, hence the timeline in the post title. ## the money shots * Before: [1](https://i.imgur.com/b01C4L7.jpg) [2](https://i.imgur.com/zqEZtNv.jpg) (it's painful to me that i thought i looked good then) * These days * [Working some high heels](https://i.imgur.com/YanD5Mz.jpg) * [Apparently taken in an empty elevator](https://i.imgur.com/9AEAUf7.jpg)? * [The classic douchey mirror shot](https://i.imgur.com/c4y4bUn.jpg) * [Arguably the most normal shot](https://i.imgur.com/AVRmmEA.jpg) * [Bonus shots of me wearing goofy cosplays, including me as a 10 year old boy](https://imgur.com/a/fX9yl) ## The Journey™ All of the above happened between 2015 and early 2017. Nothing out of the ordinary, one day in early 2015 i realized I hated being 130 lbs at 6'1''. I had also just gotten into cosplay, and wanted to stop looking like [this](http://78.media.tumblr.com/b55f6232213a8e90da3ea9170273efb1/tumblr_mngxbjL2Zo1rcge9qo1_1280.jpg) and start looking more like [this](https://pre00.deviantart.net/8ff1/th/pre/f/2013/209/e/1/dante_cosplay_by_leon_chiro_in_rimini_comix_2013_by_leonchirocosplayart-d6flxh7.jpg). To that end, I started weighing all my food, tracking said food on myfitnesspal, and working out. My appetite is the worst, so the journey from ~130 lbs to 200 lbs (pre cut) was fueled almost entirely by whole milk. I, like many, started with starting strength. Did the program as written, 3 times a week. Not to add on to an ugly stereotype, but I really neglected my chest in these early days, and even now I have a poverty bench I am working desperately to improve. (yeah, yeah, I was a starting strengther who drank a shit ton of milk and went t-rex mode. sue me, I was new) * **Bench**: ~90lbs 3x5 * **Squat**: 150lbs 3x5 * **Weighted pull ups**: negatives only, 3x8 After ~6 months of that, I succumbed to some fuckarounditis, vaguely doing this [beginner ppl program](https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/). Going to the gym 6 days a week was not for me, and I slacked on my calories. Minimal gains in this time. This period lasts from late 2015 to summer of 2016. * **Bench**: 140lbs 3x5 * **Squat**: 285 3x5 * **Weighted pull ups**: body weight, 3x5 I didn't start seeing real results until I a) invested in a small home gym set up b) consistently ate ~300 calories over my ~2800 TDEE c) picked a program I liked and could stick to. This was initially [icf 5x5](https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout), but switched to [PHUL](https://www.muscleandstrength.com/workouts/phul-workout) about a year ago, and has been that way ever since. ## Current lifts, routine, and diet * **Bench**: ~90lbs -> 195lbs 3x5 (poverty bench, i know. i'm working on it, dad, quit yelling at me) * **Squat**: ~150lbs -> 340lbs 3x5 * **Weighted pull ups**: no pull ups -> 35lbs added 3x5. I don't deadlift, and I've recently stopped OHP because my form is garbage and I keep hurting my back. Still train hamstrings and shoulders, just in different ways. I run PHUL, M-T-TH-F, modified for my tastes. M: * barbell bench, 3x6-8 * weighted pull ups, 3x6-8 * [one arm incline dumbbell lateral raise](https://www.t-nation.com/videos/tip-incline-lateral-raise-for-wide-shoulders), 3x8-12 * incline dumbbell bench, 3x8-12 * skullcrushers, 3x8-12 * incline dumbbell curls, 3x8-12 * incline dumbbell row, 3x8-12 * dumbbell flyes, 3x8-12 (if i find the time) T: * barbell bulgarian split squat, 3x6-8 * dumbbell lunges, 3x8-12 * romanian deadlifts, 3x8-12 * calf raises, 3x8-12 Thursdays are identical to mondays except my compounds are 8 - 12. Fridays are identical to tuesdays, but same deal with the compounds. As for food, I don't drink as much milk, no need to @ me. I meal prep every sunday. Meals are boring but functional. Chicken salads, chicken + rice/veggies, some lean ground beef, veggie stir fries, slow cooked meats, eggs. If I'm bulking, I make a big ass 1000 calorie smoothie with whole milk yogurt and almond meal for extra padding. If I'm cutting, I make [protein fluff](https://www.youtube.com/watch?v=k8t7u5mupS4). The most important part, as a hard eater, is making meals when I have time so I can eat when I don't. I'm embarrassed to enumerate all the times I've come home from work at 8pm, had nothing to eat, and ended up ~1000 calories beneath my goal for the day. ## Final Note (to my fellow ""hard gainers"") There's nothing groundbreaking in this post, which is the point I'm trying to make. I'm not the biggest or the strongest, but I'm way happier with how I look. Literally anyone can do this. Eat more/less food depending on your goals, lift more and regularly, sleep, repeat for a minimum of 6 months. It's **consistency over time**, baby. It's an unsexy progress that leads to sexy results. At the risk of sounding deeply cliché, You Can Do This™. You're looking at a kid who could eat 1000 calories a day and call himself full. If you're convinced you simply Cannot Gain Weight, try all of the following: * Drink your calories. smoothies, milk, protein shakes. Every morning on a bulk, I make a 1000 calorie smoothie that consists of: * whole milk greek yogurt (tricky to find, mine comes from trader joe's) * almond meal (for extra bulk with minimal grossness) * two healthy scoops of protein powder * fruits of choice * coconut oil, if i'm feeling really wild * Eat smaller meals more frequently. I'll eat 3 meals a day, plus my morning smoothie, plus snacks. each of these meals is between 400 - 500 calories. 1000 calorie smoothie + 1500 calories in meals + snacks makes 3000+ calories a day decently manageable. * Meal. Fucking. Prep. Seriously, the best way to make no progress is to miss meals, and the easiest way to miss meals is to Have No Time. Make those meals ahead of time, stick em in a grab-and-go tupperware. You need to make eating so convenient for yourself t's embarrassing if you don't. **If you wish for gains, prepare for war**. * Have a goal, man. This doesn't have to be some highfalutin thing either. I am extremely vain and have a deep and abiding yen for attention at conventions. Vanity is an excellent impetus. ",4.0840762947514815,7.442996582116791,3.1577528675703834,84.04271289537716,87.74087591240877,5.529231838720889,27.32672923183872,7.07126945348624,1.888746280848106,5178,228,817,80,168,1505,525,1096,0.108,0.807,0.085,-0.9474,3,0,2,0,1,0,510,0,7,0,22,18,31,6,5,53,3,49,64,11,16,6,112,107,57,1,16,22,1,9,4,1,0,1,4,2,2,27,38,52,4,9,5,4,14,15,21,0,3,18,23,64,10,125,84,31,137,1,4,7,2,17,48,3,17,71,416,91,13,0.0,0.0,0.0,0.0,0.0,0.0,0.0417417305313894,0.0,0.04715302718281168,0.0,0.0,0.07531442511284828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03292586030891683,0.0,0.0,0.0,0.0,0.0,0.0,0.03620868462763239,0.0,0.028705136455753438,0.0,0.04006943701068584,0.0,0.04941720541018232,0.0,0.0,0.05230548060116146,0.0,0.0,0.04808333340115945,0.0,0.0,0.0,0.0,0.08112634456660002,0.0,0.0,0.0,0.07519378170417243,0.0,0.0,0.2429490835794659,0.0485468927879555,0.0,0.0,0.0,0.04919818677897879,0.0,0.0,0.0,0.0,0.0,0.09225896891551903,0.0,0.43365602461346936,0.0,0.0,0.08341410063894084,0.0,0.0,0.031101969459447463,0.04259487315555216,0.07934935614633883,0.0,0.0,0.0,0.0,0.0,0.023809712071248,0.0,0.0,0.05158391186983705,0.08607734302385547,0.0,0.2277617680198256,0.0,0.0,0.043533202371249136,0.0,0.0,0.0535237498447389,0.03949618297806426,0.0,0.0,0.0,0.0,0.08328163997300353,0.0,0.0843653396533363,0.04649083156102022,0.0,0.0,0.0,0.0,0.0,0.049752320326769135,0.09446860482884543,0.0,0.0,0.0,0.05040995760818222,0.0,0.0,0.04914888585086594,0.0,0.04185504049813814,0.0,0.0,0.02587899030842135,0.03838397917024257,0.053118663483327534,0.0,0.0,0.0,0.0,0.09202160924053257,0.04719574457620675,0.0,0.0,0.2372583865643056,0.0,0.0,0.0,0.0,0.0,0.2828916323072143,0.04774105320414755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07517229303807522,0.0,0.03461597677852899,0.1047481251941948,0.0,0.04547903835821246,0.0,0.0,0.046137413518826186,0.13555005899521227,0.0,0.049412189327394704,0.0,0.06381771497538252,0.03581345502962683,0.05010622395124576,0.0,0.0,0.050993009820307265,0.0,0.0,0.0,0.0,0.0,0.04451451023538767,0.0530859925430179,0.09019686509358832,0.04790664060318222,0.0,0.0,0.0,0.0,0.0,0.05008515564204223,0.0,0.05359781351329332,0.0603330887346611,0.04841553557577835,0.04649489958439473,0.0,0.0,0.0,0.04479260815204295,0.0,0.0,0.0,0.0375239920829932,0.0,0.0,0.0,0.04833638239832193,0.03895266904937224,0.0,0.0471232026636465,0.0,0.0,0.0,0.0,0.0,0.1999798492672347,0.0,0.037605492281924426,0.07873735175450877,0.0,0.049227851202867656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03128396904436971,0.0,0.0,0.03738356124127643,0.21966470819823986,0.0,0.0,0.0,0.0,0.06394094533468378,0.0,0.04599930158774879,0.0,0.0,0.0,0.0,0.0,0.027774427491731618,0.18688605747366754,0.07554422436265097,0.3440517246367891,0.0,0.04365215591142084,0.0,0.1577202150690485,0.054150250798706265,0.0,0.0,0.17140747544001975,0.0,0.0,0.0,0.0,0.0,0.12129559185618867 fitness,Northerner6,2018/03/14,"When working abs, how do I avoid my legs getting sore before my abs do? I've been encountering this problem for a while now. I don't really know how to solve it. Basically, whenever I set out to do an abs day, the upper front part of my legs ends up getting sore before my abs do. It seems these leg muscles are a stabilizer in all my exercises, but they burn out first. Is this normal? I can't figure out if its because of the excercise I'm doing, or if its because this leg muscle rarely gets excercised, so it needs to build up first. My typical abs day so far is: - Sit-ups - Leg raises - Rollouts with roller thing to plank position and back After this I usually burn out my leg muscles and my abs feel somewhat worked, but no hard burn. Anyone know how to fix this? ",3.786938416422288,4.784298051612904,5.207390029325513,82.82563049853374,71.70967741935483,8.47507331378299,26.994134897360702,8.841846274778883,1.911774193548387,598,20,124,11,11,201,93,155,0.079,0.912,0.009000000000000001,-0.8078,0,1,0,0,0,0,21,0,0,1,4,8,2,0,1,5,0,11,9,6,3,1,26,20,14,0,5,5,0,2,0,0,0,3,0,0,0,12,7,0,1,5,2,0,1,3,2,0,2,1,2,14,0,17,19,3,22,0,0,0,0,1,9,0,5,11,81,26,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14231502703356178,0.0,0.0,0.0,0.0,0.0,0.0,0.1565043368125963,0.0,0.24814369206300144,0.0,0.3463832354200345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2625239331106196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18026985287604216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1029124155083452,0.0,0.0,0.0,0.0,0.34625018287816794,0.0,0.0,0.0,0.0,0.3190128231538001,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18232561701977215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2237128610028672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15091716287100967,0.0,0.0,0.0,0.0,0.199419155356502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2204064374632113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1947536220818575,0.0,0.0,0.0,0.0,0.0,0.0,0.13038847085137928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18528882644871847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1352183013137812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22416287773938692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29634893997767153,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mechanical_Lizard,2018/03/14,"What's the best way to get as big and strong as possible with only 30 minutes in the A.M., 5 days a week? I'm currently doing a modified 5-day Upper/Lower split (two days legs, three days upper, then switch the next week). I focus on the main barbell compound lifts, and my Upper usually looks something like this: Superset: OHP 3 x 8-12 Pull ups 3 x 10 Superset: Incline or Close Grip Bench 3 x 8-12 Barbell Row 3 x 8-12 My Lower day is usually: Squat 5x5 Deadlift 3 x 8 That's about as much as I can fit in in 30 minutes with one warm up set for each lift. When I can get 10 reps without grinding, I bump the weight up 5 lbs. I know it's not a lot of leg volume but I have chicken legs, never did many squats, and I'm older so I don't need much. My legs have already transformed since I started lifting this year. Is there anything big I'm missing or any way to be more efficient? ",1.4472023809523795,2.880582513227516,3.6263988095238098,90.10245535714287,78.36507936507937,6.4181216931216944,25.04001322751323,7.1686216300943375,1.0048648148148147,681,25,152,8,16,234,120,189,0.027000000000000003,0.887,0.086,0.8316,3,0,1,0,0,0,27,0,0,0,2,4,5,0,0,8,0,10,5,4,0,1,16,20,13,0,1,5,0,3,1,0,0,0,0,0,0,5,7,1,0,1,0,0,1,4,1,0,3,1,4,11,4,19,18,7,33,0,1,1,0,0,13,0,3,17,75,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1740573253698075,0.0,0.0,0.0,0.0,0.10726079086810444,0.0,0.0,0.0,0.0,0.0,0.0,0.12979711873517133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16552633295785288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.508609179821379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16481326576132366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08668346036261616,0.0,0.0,0.0,0.0,0.0,0.0,0.07705817945406979,0.0,0.0,0.0,0.13245221768919302,0.0,0.0,0.13409513293505926,0.0,0.0,0.0,0.15991194570464365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2318971965469933,0.11695368649905193,0.12164994526635167,0.0,0.16774605246783536,0.0,0.0,0.0,0.0,0.0,0.0,0.10688091576550313,0.1199596341476573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17781518813411298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13047464770913386,0.0,0.0,0.0,0.0,0.1214271076256448,0.0,0.0,0.11164104633838363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1540778287084912,0.0,0.0,0.0,0.3474313249615645,0.0,0.0,0.2503950882515321,0.2530405823458072,0.1920708245041659,0.0,0.0,0.0,0.0,0.0,0.1520446484609521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10157198468253713 fitness,RockRaiders,2018/03/14,"Does the article ""squats are not hip or quad dominant"" by Greg Nuckols apply to unilateral squatting? [The article](https://www.strongerbyscience.com/squats-are-not-hip-dominant-or-knee-dominant-3/). My understanding was that the biarticulate rectus femuris muscle can let the glutes help in knee extension and the biarticulate hamstrings can let the quads help in hip extension, and often the difference between front, low bar and high bar squat is that the back is more or less of a limiting factor rather than the quads or glutes unless they fail together. Should this point apply to all the unilateral squats like Bulgarian split squats, ~~lunges~~, pistol squats, deep step ups, skater squats etc.? The back won't be the limit there since there's much less load on it. Edit: I see how lunges are mechanically quite different since your center mass does not stay over the midfoot but moves forward/back, but in unsupported single leg squats it's quite similar to bilateral ones: the hips move back, the knees and torso forward, in order to keep the center mass over the midfoot during the entire range of motion. And is there a practical limit to how much force can be channeled through the biarticulate muscles? Can it happen that the rectus femoris or hamstring is already fully contracting, so even though the hip or knee could get help from the other joint's muscles, the biarticulate muscle can't transmit all the help? Also the article notes that something like hindu squats is truly quad dominant. How does pushing through the toes invalidate the biarticulate muscle mechanism? If the heel is significantly elevated with weightlifting shoes or a wedge or plates, but the weight is still on the midfoot, how does it compare to a flat heel on the ground? The lever arms change but is the situation identical to the one in the article with low bar vs high bar vs front squat? I would like to get an answer from Greg himself, but I'm not sure if it's acceptable to just tag him and ask about things like this, so if he does not appreciate getting summoned I'd like an opinion on the article's point from you guys.",11.89195,9.905721973333335,10.165025,63.92913750000002,55.93333333333334,13.428333333333335,41.0375,11.93303328291395,4.810789999999999,1720,66,284,38,16,528,189,375,0.04,0.873,0.087,0.9583,1,0,1,1,0,0,57,0,2,1,6,21,10,0,0,42,0,24,20,15,4,3,51,33,30,0,7,24,0,2,5,0,3,0,1,0,1,13,8,5,4,3,6,0,8,6,3,0,2,1,4,8,7,35,24,9,38,1,3,1,0,12,25,0,12,10,177,21,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11325689190797805,0.08207472099954291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09594700453462987,0.0,0.0,0.3156704903869884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10857097827121914,0.0,0.0,0.0,0.0,0.08194324852142641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21445705507372895,0.0,0.0,0.44906948785389533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1144617365775463,0.06778742484180443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1608628495152867,0.0,0.0,0.0,0.0,0.0,0.0,0.10162175099878536,0.09075708079729566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2751680894285329,0.21687254752491528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09122397910259616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2098962132580142,0.0,0.2507038954698609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21816300838092986,0.15089256178839214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13909211000640898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19404070349213715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21832339126959774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08178436405472421,0.0,0.0,0.0,0.0,0.1697963936987874,0.11536259457152764,0.0,0.0,0.0,0.07901107737831305,0.0,0.0,0.0,0.10939198664328556,0.08196199552648185,0.0,0.0,0.0,0.0,0.0,0.0,0.09672938373766124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06818409693037562,0.0,0.1008353546289128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.106843463401904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12497804710790955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07290678166785547,0.0,0.0,0.0 fitness,Bob3233,2018/03/14,"Vertical Jump Improvements Hi everyone, I am a 6' 3"" 205 lbs 20 year old basketball player working to improve my vertical jump for dunking purposes. I am primarily a two footed jumper. I measured my vertical yesterday for the first time using one of the things they use for the NFL combine and found that my no step vertical was 29"" and that my running vertical was 31"". Although this is comparable to some less atheletic NBA players I have a short 6' 3"" wingspan and still cannot dunk. I wanted to see if anyone had any suggestions on how I can improve my running vertical relative to my no step? Based on NBA combine results it seems that most atheletes have a difference between the two of 4-5"" while I only have 2"". ",7.917685088633995,7.108132197080295,8.58008342022941,68.40649635036498,62.7956204379562,12.50010427528676,42.92909280500521,11.765960540728905,5.2998246089676755,569,32,100,16,7,192,89,137,0.033,0.905,0.062,0.5719,0,0,0,0,0,0,14,0,0,1,2,2,0,0,0,8,0,11,1,1,4,0,13,17,7,0,2,1,0,0,0,0,0,0,0,0,0,6,3,0,0,2,0,0,6,3,0,0,4,4,1,14,0,12,13,3,16,0,0,1,0,3,3,0,4,7,68,20,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1603004547637477,0.0,0.0,0.0,0.0,0.164823754550963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24628148774034564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2252444560151736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2005067783266432,0.0,0.2584592819809419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2473527643351696,0.0,0.1597327342462354,0.17927878166410632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1878415689926437,0.21459434529297736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18824955130983945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15660460157369682,0.0,0.0,0.0,0.13745260415325602,0.0,0.0,0.0,0.0,0.0,0.0,0.460536339720883,0.0,0.0,0.4071798334572828,0.0,0.0,0.1390361672175026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17160993453206716,0.0,0.0,0.0,0.0,0.0,0.15179857620002704 fitness,Bobosmite,2018/03/14,"Approaching 50 years old, what is a good way to supplement my diet for joint and muscle health? I'm starting to notice my arms and legs are getting ""stickly"" like an old man. Walking and bicycling is how I keep fit, but after this winter muscle atrophy is really starting to show.",7.1320125786163535,7.1532541509434004,7.775471698113207,70.78257861635221,64.09433962264151,10.840251572327047,34.647798742138356,10.504223727775694,3.823961006289309,222,9,37,5,3,74,42,53,0.0,0.8959999999999999,0.104,0.5346,0,0,0,0,0,0,7,0,0,0,0,1,2,0,0,2,0,4,4,2,1,0,6,9,5,0,0,1,0,0,1,0,0,1,0,0,1,2,3,1,1,0,1,0,2,0,0,0,0,0,0,3,2,5,9,0,11,0,0,0,0,1,1,0,0,8,21,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14900204738885325,0.0,0.0,0.2392071213499637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3031477907907067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2534934516863653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13933133906031098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3246951575685119,0.5985260689707682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1827025219928928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.403723435737092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2263736516186805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1836555280321232 fitness,xlude22x,2018/03/14,My squat seems to be strengthening quicker than my deadlift I just recently added about 30 lbs to my squat max (345lb) in the past 3 months or so but meanwhile my deadlift has been stuck at 405 lb the entire time despite hitting them weekly. I've been following the powerlifting variant of Wendler's 531 which has me deadlifting once per week which I'm starting to feel may not be enough. I'm at cycle 6 currently and I'm starting to really struggle hitting the numbers I should be doing for deadlifts which is weird because for every other lift I'm slaying relatively easily. I usually do my sets as it says and then add some banded deadlifts and Romanians. I'll admit I do enjoy squat day much more which in hindsight probably gives me that extra boost to push harder. Does anyone have any advice on maybe deadlifting twice per week maybe after squats? I'm just so exhausted by that point I can barely work up to 225 lb.,5.129356093344857,6.64781597191012,5.726404494382024,78.39461106309423,69.0561797752809,8.622990492653411,30.546240276577358,9.057496981413335,2.6972751944684528,745,30,132,14,13,241,122,178,0.068,0.847,0.084,0.4495,2,0,0,0,0,1,9,0,0,1,1,6,4,0,1,4,0,15,1,0,0,0,15,30,9,0,1,5,0,1,0,0,2,1,1,0,0,8,4,0,0,3,1,0,2,1,3,0,1,3,2,13,1,20,20,5,24,0,0,0,0,5,7,0,4,14,77,21,1,0.0,0.0,0.0,0.0,0.0,0.17977366352116586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12510612343415198,0.0,0.0,0.0,0.0,0.12863632241170975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11214659703195153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11864563428162744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16099366321259675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.190090514707036,0.0,0.0,0.0,0.15500292573430122,0.0,0.0,0.0,0.0,0.0,0.09302091941687496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17648109058391634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3696458192584473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1468433509853441,0.0,0.13523935009446686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1959223823094695,0.0,0.0,0.0,0.0,0.0,0.0,0.17562048321743332,0.0,0.0,0.0,0.0,0.17391141300225774,0.0,0.0,0.0,0.1983511162626186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1178560952052687,0.0,0.18164849262324487,0.0,0.0,0.0,0.0,0.14630057924458764,0.0,0.0,0.0,0.16747966616851906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.260430272991414,0.0,0.0,0.0,0.0,0.19232571843393328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10727457066099244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2026173118515465,0.0,0.0,0.0,0.44270967152943896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13393258106308814,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Gergatron,2018/03/14,"Almost to my goal weight related question I started Dec 11 2016 at 320 lbs. I’ve mostly been doing cardio and average lifting and am now 188. I’m 5’8 and 21 years old. My biggest question is when to start HIIT. I’m trying to prevent me losing my widget then having to bulk and cut. When is a good time for me? I’m pretty well built and really only my pecs, triceps, and probably my entire back fall short (maybe I still can’t see too much definition on it.) I’m having trouble bc I don’t think I have a way to get my BMI tested and am unsure about doing it myself. However I know the average weight for my type is like 120 to 160, and I’m only a small amount above 160. I’d say 70 lbs of fat is on me right now. However I’m not too sure. Here is a comparison of start to now :[pictures](https://imgur.com/a/NJhIY) I have a lot of extra skin but I’m not too concerned about it. My fear is 2 things, not knowing if when I gain is fat or muscle, and what if I get un even abs or something??? If I missed any crucial details I can definitely reply to a question. Thanks!",1.4859333333333349,3.154801893333332,3.796611111111112,87.88025000000003,78.95555555555556,6.455555555555558,21.916666666666664,7.365786028017652,0.7340000000000004,826,24,179,11,20,286,131,225,0.07,0.83,0.1,0.8111,2,0,1,0,0,0,35,0,0,0,3,16,10,1,1,7,0,19,7,4,0,1,29,37,19,0,3,9,0,3,1,0,0,3,1,0,0,5,9,4,1,6,0,0,1,5,5,1,0,1,5,22,5,18,36,5,24,0,2,1,0,4,7,0,11,16,108,27,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14645035599544556,0.0,0.0,0.0,0.0,0.0,0.0,0.09945644585864846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11245884030488204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09659813529757673,0.0,0.0,0.0,0.0,0.0,0.0,0.16457427740645175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1528213759223031,0.0,0.0,0.12266932587749635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16075266297441562,0.0,0.0,0.0,0.0,0.0,0.0,0.07145139049239185,0.0,0.0,0.0,0.0,0.16361869443841642,0.0,0.12433830872143818,0.0,0.0,0.0,0.0,0.14692989599867032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10751212435823422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15346698080392066,0.0,0.0,0.2224626307948945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14879096825917826,0.15768450427575456,0.0,0.0,0.0,0.4915074832441724,0.0,0.0,0.0,0.09369284276531847,0.0,0.0,0.0,0.0,0.12489849763311413,0.0,0.116305543160617,0.0,0.0,0.1165439914943113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11259201482294315,0.0,0.0,0.31055397571354515,0.0,0.11679711910584095,0.0,0.0,0.0,0.0,0.0,0.0,0.1378408771147102,0.0,0.0,0.0,0.0,0.1346492876925157,0.0,0.0,0.0971633991967438,0.09371244278582128,0.0,0.0,0.0852807779194783,0.0,0.0,0.0,0.0,0.09929557831615964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11608811261042733,0.0,0.35619132403777576,0.13149820558866404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09418155985588764 fitness,bruce_forscythe,2018/03/14,"How much of a calorie deficit is too much? I'm new to doing this 'properly' and want to check I'm on the right track. Male, 25, a little over 6ft and 14st 6lb. I've been intermittent fasting for a month and counting calories alongside for a couple of weeks. I feel great but the app I'm using for calorie tracking doesn't like me dipping under 1200 in a day. I'm trying to lose weight so eating more when I'm not hungry feels counterintuitive but is it important that I make it up to that 1200 mark? Thanks! Edit: thanks for all the responses! Lots to focus on and look at in more depth. Sounds like I definitely need to figure out my TDEE properly and eat a little more. My goal is to just get a bit leaner to improve my climbing so I definitely don't want to slip into some stupid crash diet or lose any muscle mass",2.1514990138067063,3.979165491124264,3.885656804733731,87.27152268244578,77.52071005917159,6.400157790927023,22.509270216962527,7.3011,0.7707985009861942,644,19,135,8,15,216,108,169,0.124,0.728,0.149,0.5445,0,0,0,0,0,0,13,0,0,0,4,6,8,1,0,10,0,7,4,0,3,1,24,23,12,0,3,5,0,3,2,0,0,0,1,0,1,5,7,4,0,3,0,1,1,3,3,0,0,1,5,8,5,25,22,9,22,0,2,1,0,1,15,0,3,8,78,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11499210129024427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18461067844987947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18710317184085745,0.0,0.10905390096384183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34605792356928256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17100155762282884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08834646657466423,0.0,0.0,0.0,0.0,0.1864305950775937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16522499797564302,0.3389602449433363,0.0,0.0,0.14199931502800725,0.37835370691971737,0.0,0.14376065087901968,0.0,0.0,0.11287389695394867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13497201437300727,0.0,0.24861224403096546,0.12538365655632727,0.0,0.16331542303348562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14440834444495165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3113645253521916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11480610533412015,0.0,0.0,0.0,0.0,0.14604595077809368,0.0,0.0,0.19947617799644735,0.0,0.13563981786891746,0.20591520468502866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,syndicatesin,2018/03/14,"What is considered more active: standing a good amount of the day or sitting all day but doing an intense 20 minute workout? I also need help getting my activity level up! I am currently 213 pounds @ 5'9 (Male) and want to get down to 160 by August! To do this I figured I need to be within the ""Active"" activity level above ""Lightly Active"" & ""Sedentary"". I am currently eating a caloric deficit of 1,600 calories daily and I was wondering if standing all day and doing a moderate workout with a stationary bike would get me to my goal or if doing less standing and more HIIT workouts from Fitness Blender would be faster! Any feedback is appreciated and thank you all in advance! Hope you all have a wonderful morning, peace out homies! ",7.3645588235294115,7.7940081029411825,7.612058823529412,70.76676470588238,63.55882352941178,9.741176470588236,39.058823529411775,9.516144504307137,3.9670323529411764,586,30,95,10,8,191,91,136,0.023,0.7240000000000001,0.254,0.9879,2,0,0,0,0,0,21,0,2,0,2,1,3,0,0,8,0,14,1,0,0,4,25,24,11,0,8,5,0,0,0,0,2,0,0,1,1,2,7,1,0,3,4,0,1,0,0,0,0,1,1,11,3,15,19,8,20,0,0,0,0,4,8,0,7,7,68,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17135695667894296,0.0,0.2321686568084029,0.0,0.14571546738483668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4145721307147047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2192585034508024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3358521113437086,0.0,0.0,0.1797250846810536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1436251192979846,0.0,0.0,0.21282505844572325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3177668363744405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19727714699392826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12638591774024382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4647477650976618,0.0,0.0,0.0,0.30443196335518313,0.0,0.0,0.0 fitness,duxetp,2018/03/14,"My friend is 34 M, 147 lbs, 16% BF. Realistically, how fit should he be? I'm asking for a friend, of course.. His current 1RMs are: Squat: 200lbs DL: 280lbs BP: 135lbs He's never been athletic or fit until 4 years ago, but is slowly building strength little by little. Do you think he's on the right track at this point? Edit: Have to add that my friend is about 5'9"". I'll be sure to tell my friend what you just here, lol!",-0.7055702917771853,1.4727308390804623,0.9901149425287379,99.88368700265256,96.93103448275863,3.5964633068081344,12.439434129089301,5.369823440869387,-1.422367992926613,321,5,76,2,13,103,71,87,0.0,0.721,0.279,0.9796,1,0,0,0,0,0,21,0,2,0,1,4,6,0,0,2,1,10,0,0,1,2,9,13,4,0,1,3,0,0,0,5,1,0,0,0,0,3,1,0,0,1,0,0,0,1,0,0,0,1,0,6,6,9,9,0,13,0,0,0,0,13,8,0,1,5,36,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.1985932538887416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20944221239398106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6923546481436399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4490832730589643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17278938048437295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2117852163858304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1913244191548373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21115006384811144,0.0,0.0,0.0,0.1958162122108496,0.0,0.0,0.0,0.0,0.14355239673294976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14427100866701567 fitness,Unhealthy_Gush,2018/03/14,"Hotel Room Workout Ideas Hi Guys, Just started a new job that involves me being away visiting clients all over the world for up to 4/6 weeks at a time. First place I’ve come to visit doesn’t have any onsite Gym and I’ve been advised to stay indoors after 6pm as the surrounding area can be quite dangerous. I currently go to the gym 3 day’s a week and train and play rugby 3 times a week and I’m conscious that without any exercise I’ll lose my fitness and also my mind. Do any of you guys have any suggestions for high level workout routines that don’t involve any weights and avoids jumping around too much (as I’m conscious of noise complaints). I’ve got some running shoes and have been up and down the flight of stairs a few times but could do with some more routines you may have to offer! Thanks ",7.308542944785278,5.905736503067487,6.834777607361964,82.35069401840492,64.33742331288343,9.62239263803681,35.0989263803681,8.07648339933343,2.5055650306748483,642,24,132,6,8,200,107,163,0.036000000000000004,0.916,0.049,0.458,2,1,0,0,0,0,9,0,2,0,3,4,5,1,1,9,0,15,3,1,0,1,24,22,12,0,1,3,0,1,0,0,1,1,0,1,2,3,11,1,1,3,7,0,6,3,3,0,1,3,1,6,2,22,15,6,35,0,1,0,0,12,16,0,3,12,74,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12005623398251447,0.0,0.0,0.0,0.5104563767435054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13364455411853055,0.0,0.0,0.14104893684594733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12932082254946772,0.0,0.0,0.0,0.1198639203151296,0.0,0.0,0.0968192745956378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1276976584102345,0.0,0.0,0.0,0.0,0.0,0.0,0.08532043928308929,0.0,0.12007000255296806,0.0,0.0,0.2972979881513322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15861705646358654,0.0,0.0,0.0,0.0,0.0,0.16947472314713588,0.0,0.0,0.14897754291727724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16795332913713626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1515851280521995,0.0,0.0,0.0,0.11036036725844688,0.0,0.0,0.14499326157644266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15685040454341595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15967817999810724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10626042107002827,0.16001504219955293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13821645632561813,0.0,0.0,0.0,0.0,0.0,0.0,0.2626201843036743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3612676480974469,0.18281382481152106,0.0,0.0,0.0,0.0,0.0,0.14471674081175676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ChanKiM_,2018/03/14,"Apparently I shouldn't deadlift until I build a stronger back, what are some alternatives? My form is supposedly bad no matter how much I try to fix it, so I think I just need to do other exercises until I can deadlift properly? What are good alternatives?",6.685624999999997,7.461854645833334,8.104166666666668,65.45750000000001,65.04166666666666,11.4,34.75,11.20814326018867,4.198324999999999,205,9,36,6,3,71,37,48,0.119,0.732,0.149,-0.163,1,0,0,0,0,0,5,0,0,0,0,4,2,0,0,1,0,6,1,0,1,0,7,8,4,0,2,1,0,0,0,0,1,1,0,0,0,4,0,0,0,1,1,0,0,2,1,0,0,0,0,7,1,4,7,3,3,0,0,0,0,0,0,0,1,3,30,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38671622515820187,0.4199191351377141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4218273860679972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36970577660092224,0.3729105322298335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3222523193929249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3414512466714356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TryingAgainWhyNot,2018/03/14,"3 months into a cut, now what? I’ve never really done a cut before in earnest because I’ve always had a metabolism that kept me lean, regardless of what I ate, so long as I’m active in the gym. Now I’m nearing 30 and that’s not the case anymore so I decided to try to get as physically fit and lean as possible hike I still have my relative youth, This is the result. https://imgur.com/gallery/HyWvI Now I’m kind of at a weird crossroads bc this cut has turned into a unhealthy obsession with body image and a mild eating disorder. I’m pretty much as my target body composition, but I’m extremely fearful of gaining any body fat and get extremely down on myself and paranoid about gaining fat whenever I stray outside my eating habits. Can anyone else relate to this feeling? I kind of just want to maintain or lose a little bit more BF, but I feel like I’m starting to develop some really unhealthy thinking around my diet and exercise regimen. How does one decide when they’re done with a cut? I feel like I could go a lot further, but even at a few % less BF, will it still not be lean enough? When others have finished cut, how have you gone about ramping back up your caloric intake without gaining fat?",5.635903954802259,6.286515754237289,6.396000000000001,77.22922598870058,67.30508474576271,9.344180790960452,31.83502824858757,9.3871,2.853494689265536,962,38,178,18,15,317,144,236,0.136,0.743,0.122,-0.3346,0,0,0,0,0,0,26,0,2,0,4,17,13,5,2,13,0,12,11,6,3,1,35,31,20,0,3,8,0,3,2,2,1,4,0,0,0,9,11,7,1,6,2,0,2,4,9,0,1,6,3,16,4,29,22,8,30,0,1,0,0,4,14,0,3,16,114,25,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10707433292731143,0.0,0.0,0.08750866340509003,0.0,0.0,0.0,0.12761868174628818,0.08997795096352594,0.13185065529748766,0.0,0.11455490454337465,0.0,0.0,0.0,0.09894906979838487,0.0,0.0784437926962119,0.0,0.109499518149483,0.0,0.0,0.0,0.14048820345216506,0.4288124827566386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10274268218752997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14748154749930564,0.0,0.11261111684783978,0.2633742037625321,0.0,0.0,0.0,0.2633490997425392,0.10749790168882528,0.0,0.0,0.13296365047034425,0.0,0.08499372397973061,0.0,0.0,0.0,0.0,0.0,0.0,0.1448038377237544,0.195197551569115,0.1838619240430604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13446282170281934,0.0,0.07313335617854318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26800650462689724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12573575551474742,0.12897389320500116,0.0,0.11388015920500562,0.0,0.143963049702591,0.0,0.1094014481648235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1027133206746306,0.0,0.0945966067981383,0.0,0.09924804793441408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08719874248971668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14507043366736871,0.0,0.13091659013851276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16487489312998252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09108229267329404,0.0,0.2055323753885878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08245469201934172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08736712100925109,0.13996984892474526,0.0,0.0,0.0,0.0,0.0,0.0,0.07590040325276612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12404555156670205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,finchway,2018/03/14,Why are more reps harder than strength training? I was squatting with just the bar for 20 reps i noticed it was harder than squatting 225 5 times. Why is this? the weight is much lighter,1.533333333333335,4.262572333333338,0.9846666666666692,100.82700000000004,89.55555555555556,2.8800000000000003,23.86666666666667,3.1291,-0.2344933333333325,148,6,30,0,5,42,27,36,0.0,0.9,0.1,0.5514,0,0,0,0,0,0,3,0,0,0,1,1,1,0,0,2,0,5,2,0,0,0,2,5,0,0,0,1,0,1,0,0,0,0,0,0,0,2,1,2,0,0,1,0,0,0,0,0,0,2,1,2,1,4,3,2,1,0,0,0,0,0,0,0,0,1,18,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.279522010302645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4329086398400812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22172247666502629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4630329627552118,0.0,0.0,0.6862194795047984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,confirmed-loser,2018/03/14,"Shin splints Been running a lot recently just needed some advice on how to get rid of shin splints they don’t hurt too bad but I’m going to boot soon so I don’t want to deal with them too much, also would like help on how to cut run time down I just ran a mile and a half at 13:26 want to get down to 9-10 Edit: didn’t expect so much help but the more the merrier thanks for the help everyone!",3.801477272727276,3.030762556818185,4.817181818181818,91.87327272727276,71.1590909090909,8.403636363636364,24.41818181818182,7.554174236665415,0.7132881818181822,307,6,78,3,5,101,60,88,0.071,0.6679999999999999,0.261,0.964,0,0,0,0,0,0,5,0,0,2,0,10,5,1,0,6,0,5,0,0,2,0,15,14,8,0,5,4,0,0,1,0,1,0,0,0,0,0,2,0,0,0,0,0,4,3,3,0,1,3,0,4,2,14,10,5,13,0,1,0,0,6,6,0,2,4,48,4,1,0.0,0.0,0.0,0.0,0.0,0.226559245399794,0.0,0.0,0.0,0.0,0.0,0.1854088134809477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19358344962492485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23902517416855584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2215407613375817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2422620891350916,0.0,0.13176459804207086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4662086116233741,0.0,0.0,0.0,0.0,0.0,0.2481981483295815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11326925325613307,0.0,0.0,0.0,0.0,0.0,0.0,0.19710893354143294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3408700084943595,0.17191240215057865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22892199341471994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21345454809623998,0.0,0.0,0.0,0.0,0.0,0.0,0.13519247092986936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27349999093207306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16469821303232787,0.0,0.0,0.0 fitness,phitnessthrowaway,2018/03/14,"nsuns/5x5 hybrid program critique? hey all, first a bit about my situation. i started lifting about a year ago on stronglifts 5x5 and really enjoyed it. however, about 6 months ago i had an unrelated leg injury that stopped me from squatting and deadlifting. i switched over to push/pull days from the reddit ppl and made good aesthetic progress. however, my bench and ohp progress is starting to plateau. i'm about ready to start lower body exercises. i want to switch over to a more advanced program for upper body, but think that my lower body would benefit more from the 5x5 progression of a beginner routine. height: 5'9"" weight: 165 lbs current upper body 5 rpm are: bench: 185 lbs ohp: 110 lbs weighted pull-ups: +30 lbs previous lower body 5 rpm were: squat: 200 lbs deadlift: 225 lbs i plan to start lower body exercises essentially from scratch (95 lbs). what do you all think about the following routine? Day 1. nsuns bench/ohp + back accessories Day 2. squat 5x5, rdl 3x8-10, leg curls 3x10, abs Day 3. nsuns ohp/incline bench + back accessories Day 4. deadlift 3x5, squat 5x5 (10% lower weight), leg curls 3x10, abs Day 5. nsuns bench/cg bench + back accessories Day 6. squat 5x5, rdl 3x8-10, leg curls 3x10, abs",2.951056410256413,5.815320346666668,3.1512222222222235,87.88334615384619,81.08888888888889,6.661538461538463,26.87606837606837,7.882392219407189,1.8673452991452983,958,41,180,18,26,293,122,225,0.073,0.85,0.077,-0.2304,8,0,0,0,0,0,56,0,1,0,6,8,3,0,0,8,0,6,15,10,1,2,13,16,5,0,2,1,0,4,0,0,1,2,0,0,0,4,4,3,1,2,2,0,2,0,0,0,1,3,4,10,3,20,12,5,30,0,0,0,0,2,6,0,0,22,61,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.17379720068949708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2261394514129839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1070245036946837,0.6533423023056972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4425533672937102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08338515085524903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08222378363477077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09275933845987223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0782474392718546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06280119317974829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11019099406684804,0.0,0.0,0.0,0.0,0.0,0.0,0.2775474930762379,0.0,0.0,0.08195833731873786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1256286616786692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.057821246117077216,0.0,0.0,0.3581261837557391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06963843675702504,0.0,0.0,0.06312877440697133 fitness,Seven_Over_Four,2018/03/15,"Question about boxing while strength training Hey guys, I've been strength training for about 6 months now with Greyskull and pretty pleased with my progress so far. I'm interested in trying boxing, as there's a cool, cheap gym near my house. If I boxed on alternating days that I trained will that be ok for recovery, or am I just gonna spend a whole lotta energy to look the same?",7.2964864864864865,6.9138620270270295,6.295270270270272,82.87912162162164,63.864864864864856,9.562162162162162,34.71621621621622,8.841846274778883,2.62765945945946,306,12,62,4,4,92,61,74,0.0,0.6890000000000001,0.311,0.9715,0,0,0,0,0,0,7,0,0,0,3,6,5,0,0,3,2,4,0,0,0,0,9,7,6,0,1,3,0,0,0,0,2,0,0,0,1,2,3,0,0,1,1,2,0,0,0,0,0,1,2,5,5,11,3,3,8,0,0,1,0,3,4,0,4,4,36,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2117918623007669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32516921259642906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3789313512928381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.275774631713417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2621270218662157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36048633673520747,0.0,0.0,0.0,0.3341024870045341,0.0,0.0,0.0,0.0,0.3678849472618841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22296312774976526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.366648655537738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,banana_pancakes96,2018/03/15,"What kind of carbs are the best for refeeds? Any difference between high glucose, refined, sugary carbs, versus starchy carbs? Hello, I am wondering, for refeed purposes (dieting in a deficit for weeks straight, low body fat, and depleted), how is a refeed done best? Will it make a difference if once eats fat free frozen yogurt/ice cream (which is high in sugar but high carb low fat), versus traditional carbs like rice, oatmeal, potatoes, etc. For the purposes of replenishing glycogen and leptin, is their any advantage/disadvantage to either? ",10.04010869565217,10.39266105434783,8.388173913043477,67.69595652173916,58.02173913043478,12.142608695652175,41.22608695652174,11.602472056035307,5.094197391304348,435,21,67,11,5,131,67,92,0.062,0.804,0.134,0.7882,0,0,0,0,0,0,24,0,0,1,2,1,7,0,0,5,0,7,7,4,2,0,10,9,5,0,1,5,0,0,1,0,1,3,0,0,0,3,2,6,0,1,0,1,0,0,2,0,0,1,2,2,6,10,7,4,9,0,2,1,0,2,8,0,2,2,36,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2484693402093709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3834413153627456,0.0,0.0,0.20292610757646576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3817418912180464,0.0,0.0,0.0,0.18695410285868436,0.0,0.0,0.0,0.18693628296794004,0.0,0.0,0.0,0.0,0.20374633876321924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5790623424604124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1902423051195623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08925253511430864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12194621364566495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19455764325678465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1465419610297546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1981182448062,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,carnge_,2018/03/15,Is an athletic trainer worth the $100/hr? I am a semi professional beach volleyball player trying to break into full professional. I am wondering if there are things that a athletic trainer can give me that would actually be worth the rediculous amount of money it costs,7.979727891156465,8.90705785714286,8.600408163265309,62.49340136054426,62.265306122448976,12.247619047619047,36.74149659863946,11.855464076750405,4.998178231292517,221,10,34,7,3,74,40,49,0.0,0.915,0.085,0.4215,0,0,0,0,0,0,4,0,0,0,0,1,0,0,0,5,0,7,0,0,0,0,4,9,1,0,2,1,0,0,0,0,1,0,0,0,0,4,1,0,0,1,1,4,0,0,0,0,0,0,0,3,0,3,7,2,3,0,0,0,0,1,2,0,2,0,25,7,2,0.0,0.0,0.4623128634919213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4544653509027007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31473926796876456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3216459890259845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.513763002781459,0.0,0.0,0.0,0.33653928298750824,0.0,0.0,0.0 fitness,Kruqtion,2018/03/15,"Can you work out with a bad posture? I'm 17 and about to start going to the gym to gain some muscle, but I've got terrible posture (mainly anterior pelvic tilt APT which gives me back pain after staying still, but also rounded shoulders and forward head , which generally come part of the parcel with APT). I'm on working to fix my posture, but my questions is, am I able to work out with a bad posture without giving myself an injury? Thanks ",8.433837209302325,6.6842992441860485,8.436860465116277,72.86831395348841,62.37209302325582,9.995348837209304,37.77906976744186,8.07648339933343,3.11073023255814,349,14,63,3,4,114,62,86,0.222,0.718,0.06,-0.9529,0,0,0,0,0,0,10,0,1,0,4,4,5,0,0,5,0,3,3,2,0,0,15,12,6,0,0,4,0,1,0,0,0,1,0,0,0,2,8,0,0,1,1,0,3,1,4,0,0,1,1,6,1,15,11,3,11,0,0,1,0,4,4,0,2,5,42,8,3,0.2048086454045596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16378539973470074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15748520623289675,0.3420133280999471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17642451301920525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3929422300760708,0.11639747300049673,0.0,0.16380418335584818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21019275748070784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2179308387936219,0.0,0.0,0.2217878045163424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22943255551355785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14496461336166,0.2182987653438792,0.16356044878219386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18856028377920173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1974282255564405,0.0,0.44730939934114017,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GizmosArrow,2018/03/15,"New weight bench! Not sure what all the components are for though. Can someone fill me in? I found [this weight bench](https://i.imgur.com/ymttMB0.jpg) locally for a steal of a deal, and I'm excited to get back into some kind of regular lifting program (I haven't lifted weights regularly since high school, which was 10+ years ago, and I'm in terrible shape). Thing is, I'm not exactly sure what all can be done with the bench lift-wise. Bench press and also preacher curls (with the pad sitting against the wall attached). Leg lifts it looks like, but the bench is too low to the ground and I can't comfortably get the full range of motion. So, the preacher curls and the leg lifts explain the two sets of pads on the front of the bench, but [what's the third set on the very end for](https://i.imgur.com/e42lZ7p.jpg)? I'm also pretty sure I could squat if I move the bench further from the wall and raise up the supports. I've tried to search for this particular bench to find a guide to exercises, but no luck. Any help or explanation is appreciated!",4.6228203517587945,6.5806967939698495,4.084745603015076,87.92953046482413,71.01005025125629,7.7890703517587925,26.50785175879397,8.472884824447931,1.6301781407035172,838,28,168,14,16,250,124,199,0.087,0.797,0.116,0.8733,0,0,0,0,0,0,47,0,0,0,0,6,12,0,0,20,0,12,6,2,0,6,28,22,15,0,2,7,0,4,1,0,0,1,1,0,0,8,9,3,0,3,1,0,4,5,3,0,2,3,6,6,9,23,17,4,27,0,1,1,0,3,15,0,4,6,95,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.12968432302828592,0.0,0.0,0.0,0.0,0.2339888670327047,0.0,0.0,0.0,0.09948763616992036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11249410826769833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.116807024434568,0.0,0.0,0.0,0.1508267828426141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1497136165774483,0.0,0.0,0.0,0.0,0.0,0.0,0.12957657761984365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13371369389833826,0.0,0.0,0.1604081725679169,0.0,0.0,0.1528693018887185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0980604452637965,0.15457183730826798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15234682250867249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0714737982015255,0.0,0.0,0.0,0.12285344846622795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15549158905999974,0.0,0.0,0.0,0.1412954907805523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1488376302585528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14806135581636742,0.0,0.0,0.0,0.0,0.0,0.12101919234071964,0.0,0.0,0.0,0.12395779497541115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1660172023108128,0.4136523152422254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.097193870390833,0.0,0.14373701243889514,0.0,0.0,0.0,0.0,0.0,0.0,0.09932671817812501,0.0,0.14291185847446455,0.0,0.0,0.0,0.0,0.12071114656871962,0.0,0.0,0.0,0.5344545425911824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09421109592207838 fitness,bfiorentino,2018/03/15,Question about calories burned...Fitbit vs MyFitnessPal So I just picked up a Fitbit blaze and set it to weight exercise mode and lifted for an hour and it said I burned 475 calories. Previously I have just logged it in MyFitnessPal before getting the Fitbit and MyFitnessPal says I only burned 325 calories for the same amount of time lifting. Which is more accurate of calories burned? ,6.055049019607846,8.826098720588238,5.6623529411764775,74.65225490196082,69.14705882352942,8.062745098039215,30.450980392156865,8.841846274778883,2.8505215686274505,315,13,49,6,6,97,46,68,0.0,1.0,0.0,0.0,0,0,0,0,0,0,6,0,0,0,0,4,0,0,0,4,0,2,2,0,1,0,10,4,5,0,0,3,0,1,0,0,0,1,2,0,0,4,4,1,0,1,1,0,0,0,0,0,0,1,3,4,0,8,3,3,5,0,0,0,0,3,2,0,1,2,31,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3179986726986737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1952474291733532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3680279003398993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2842223902756063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4186393949307201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3554826571499575,0.29718824560598434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21791261263276893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4550766533314459,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SteinKrieger,2018/03/15,"30 lbs in 4 Days Has anyone had success trying this program for bench? I’ve seen some crazy stuff that works, like 40+ lbs to your working weight in 3 weeks, but four days?? People in the comments do the video claim it works too. So, I figure I challenge you all to try this because why not and those of you that have done so or simply have knowledge to share, I’m all ears! Video: https://youtu.be/WS0i4S-Reec",4.312166666666666,5.793546550000002,3.4750000000000014,93.89666666666668,71.0,5.833333333333334,23.333333333333336,5.46131890053228,0.15458333333333352,324,8,67,1,6,94,62,80,0.021,0.858,0.121,0.7845,0,0,0,0,0,0,17,0,3,0,5,3,4,0,0,2,0,6,2,1,0,2,9,8,5,0,0,3,0,1,1,0,0,0,1,0,0,7,1,1,0,2,2,0,0,1,0,0,1,3,3,5,4,8,5,3,6,0,0,1,0,5,3,0,2,4,39,12,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1796097668208494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15658582090206732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3313203348496076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2628676182212183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12549390982576195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17808160287668034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2940551696601893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3487963009658117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2060459528640337,0.3127989643831707,0.0,0.0,0.231785596052841,0.0,0.0,0.0,0.0,0.5610141646648782,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Pravino,2018/03/15,Can we work out the upper limit of strength at a certain size? Is there an upper limit of the strength someone can achieve while maintaining the same size? Or is there diminishing returns on strength gains?,5.995315315315317,8.3390142972973,4.847027027027028,82.27882882882884,68.18918918918922,7.095495495495496,36.65765765765766,7.793537801064563,2.9133495495495487,167,9,28,2,3,49,26,37,0.0,0.679,0.321,0.9279,0,0,0,0,0,0,3,1,0,0,8,2,4,0,0,5,0,4,0,0,0,1,7,4,2,0,0,1,0,0,0,0,0,0,0,0,0,0,2,0,2,0,0,0,0,0,0,0,0,0,0,1,4,5,4,1,7,0,0,0,0,1,5,0,1,2,20,1,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7584786588683335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6516978778861369,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Grachamoncha,2018/03/15,"Feeling sick after 2 normal sets Title. Was in the gym, starting my workout with my deadlifts, 2 sets in at a normal rep range and I have to run to the toilet because I'm convinced I'm going to vomit. No idea why this happened, still feeling sick as I write this and obviously couldn't even finish the workout. Any idea what this might be so that I could avoid it in the future? The weights I was pulling were well within range so I don't think it was because I was over-exerting myself.",3.0741666666666667,4.674391909090911,4.135239898989898,87.4561931818182,74.35353535353536,5.758080808080809,26.516414141414145,5.985473137389443,0.9088474747474744,385,14,76,2,8,125,63,99,0.117,0.802,0.081,-0.6666,0,1,0,0,0,0,9,0,0,0,0,5,3,0,1,6,0,11,4,0,0,1,16,19,5,0,4,0,0,3,0,0,1,3,2,0,0,7,3,1,1,5,3,0,3,3,1,1,0,5,5,9,2,11,10,0,15,0,0,0,0,1,5,0,1,5,52,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15256531598499756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2735226788771429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17912477648670086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1481806926439128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2268756408477509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12750295982436205,0.0,0.0,0.0,0.0,0.0,0.198391473437256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5065264313742699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23799930767514946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4396296447356712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15879569201065935,0.0,0.1791657567157123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14375406563054435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2731971841230462,0.2017170944918716,0.0,0.20244047894080866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,WindyCityRida,2018/03/15,"Need help doing more situps Hello r/fitness first time posting here. I seem to be stuck currently with the number of reps of situps I can do. So here is my problem... I have to do 37 situps in 1 minute for a physical agility test, but I am only able to do 26 and right at about 20 is where is get pretty tired and pretty much gased at like 24. My routine has been doing three sets of situps so far its 16, 16, then 10. By the third set I am really tired. Any suggestions on maybe doing something differently or adding another workout would be greatly appreciated. I do currently go to the gym 5 days a week, and I have just started to run recently as well. ",3.2809022556390985,4.521385548872182,4.768428571428572,84.56407142857147,73.21052631578948,8.026766917293234,26.08195488721805,8.548686976883017,1.685226165413534,510,17,107,9,10,171,95,133,0.065,0.778,0.157,0.9215,3,0,1,0,0,0,15,0,0,0,1,8,4,0,0,5,0,20,2,0,0,0,11,26,9,0,3,3,0,0,1,0,1,2,0,0,0,1,4,0,0,1,2,0,2,0,1,1,3,2,0,9,3,17,21,2,21,0,0,0,0,3,7,0,2,10,70,10,1,0.19048198803069707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1295342837665681,0.19973697288067765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1228451240981014,0.0,0.0,0.0,0.0,0.19901313546756808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16202388171114224,0.0,0.0,0.0,0.0,0.0995189768919116,0.0,0.10825530345698192,0.0,0.0,0.2100070642643344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12767606138899382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09305987773493846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19136475949616985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14002617834100953,0.14123998053625542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14487013534446208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.182429090448614,0.38757732267608175,0.0,0.18226553739098109,0.0,0.0,0.0,0.0,0.0,0.0,0.12202763910252737,0.0,0.18807798326205288,0.0,0.0,0.16267057700231488,0.0,0.0,0.0,0.0,0.0,0.17340764789999746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14664234049397745,0.0,0.0,0.13482413153353928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11107157903626996,0.4378620484177471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15279316110182753,0.0,0.17126618320672002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13531293910178044,0.0,0.0,0.0 fitness,namehimjawnathan,2018/03/15,"Am I doing 5/3/1 correctly? I just want to be sure I am doing this right. Here's a screenshot of what I just started doing: https://i.imgur.com/tg8zNG5.png Is this set up properly? Am I missing anything? Further, I just want to clarify my understanding. Joker Set: Do last set + 5% weight for the number of reps for that day (ex. 3 day do 3 reps). Keep adding 5% until you can't do it anymore. First Set Last: Do the weight % of your first set for that day for 3-5 sets of 5-8 reps.",0.8965135895032823,3.2116180515463917,2.69032802249297,91.48042174320528,84.97938144329895,5.589128397375821,20.158388003748826,6.980632752743323,0.3707402061855669,369,11,80,5,11,122,56,97,0.025,0.8809999999999999,0.094,0.466,0,0,0,0,0,0,30,0,2,0,2,4,2,0,0,3,0,13,2,0,0,2,9,19,1,0,2,3,1,2,0,0,0,0,0,0,0,6,0,2,1,1,0,0,0,1,1,0,2,0,2,9,1,12,18,0,18,0,1,0,0,3,3,0,0,9,49,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21014622769025404,0.0,0.0,0.17437428985834244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40997072390061423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3604812621419629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18834499255669312,0.0,0.0,0.0,0.3454508792764012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1809600359276025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14998274510251405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19971169027382224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2205936587849436,0.0,0.0,0.0,0.0,0.2499662777499549,0.0,0.0,0.5160702171479684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,VictarionStark,2018/03/15,"What are good exercises to help improve balance that I can do at home? Hi, I'm looking for exercises that I can do at home, that don't call for anyone else to help me that are good for helping with balance. I'm handicapped with mild cerebral palsy, my main exercise is walking really. Or at least I want it to be. I'm trying to improve myself so I've been thinking about possible exercises I can do. Any suggestions would be great. Thanks. ",2.8475,4.997930574712648,4.7914798850574725,80.07963362068966,76.58620689655173,8.02816091954023,29.26580459770115,8.841846274778883,2.6272080459770115,348,16,66,8,8,119,53,87,0.0,0.7120000000000001,0.28800000000000003,0.9764,0,0,0,0,0,0,10,0,0,0,0,2,4,0,0,0,0,14,4,0,0,0,6,21,2,0,2,1,0,0,0,0,1,4,0,2,0,6,2,0,0,1,4,0,1,1,0,0,0,1,1,7,4,13,17,2,4,0,0,1,0,6,3,0,1,0,44,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14911606737890276,0.0,0.0,0.0,0.0,0.15332377020070356,0.2246754827951017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2239066160068305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18317802749560846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3678387520276084,0.0,0.241753971491587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44093080887519853,0.0,0.43990597427264205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18413768589226368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2472021822718381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14047463826095774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2018810553980044,0.0,0.0,0.0,0.14050402477233662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14887487702570096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12933541897598042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15576828587480165,0.0,0.0,0.0 fitness,urskrubs,2018/03/15,"How do I drive more force into my front squats? I'm not using much of my quads when doing front squats. I feel as if i'm doing more just balancing the damn barbell than the actually lift. If I do try to push straight into my heels where i use my quads, I end up being unbalance and i want to topple over. Any tips?",0.5085501066098068,2.5211763582089577,2.584648187633263,93.57970149253731,83.92537313432835,5.619616204690832,17.03411513859275,6.868970318607317,-0.1734631130063966,244,5,56,3,7,82,46,67,0.043,0.899,0.057,-0.2168,0,0,0,0,0,0,6,0,0,0,0,5,1,1,0,2,0,5,1,1,3,0,12,11,6,0,3,4,0,1,0,0,0,0,0,0,0,0,3,0,0,1,0,0,4,1,1,0,0,0,1,10,0,9,10,3,12,0,0,0,0,0,6,1,2,2,37,10,0,0.0,0.0,0.3745575773440274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26101398405779724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3399547930495058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19407332040383451,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28215534620192595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2605918024906993,0.0,0.0,0.0,0.0,0.6630026765383271,0.0,0.0,0.2263897752944716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sallowed,2018/03/15,Sledgehammer + tire workouts Whenever I've tried this for HIT cardio it never seems to be effective. I feel like I can swing the hammer for hours and not get tired. Am I gripping it wrong or using the wrong technique?,5.082857142857144,6.445201571428572,5.3223809523809535,81.83928571428571,69.0,8.457142857142857,28.285714285714285,8.841846274778883,2.2093714285714285,174,6,32,3,3,55,35,42,0.134,0.693,0.173,0.2037,0,0,0,0,0,0,4,0,0,0,1,0,3,0,0,2,0,3,3,0,2,1,8,8,2,0,0,2,0,2,1,0,0,3,0,0,0,3,1,0,0,3,1,0,0,2,2,0,0,0,2,3,1,3,6,0,2,0,0,0,0,0,0,0,2,3,18,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13079906309017728,0.18480483394491592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13515239528731707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2547529177418115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12638057357323992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19951405505340924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.235497386596718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5946414090786278,0.0,0.0,0.0,0.17563034189263316,0.0,0.0,0.0,0.0,0.22342104709973207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5656635449536574,0.0,0.0 fitness,DisabledandANGRY,2018/03/15,"Bicep Curl progression on reddit ppl Doing reddit ppl and I’m unsure of how to go about the dumbbell bicep curls. Every lift on the pull days has been progressing excellently! However, this is not true for the 8 sets of dumbbell curls. I do the hammer curls at 30lbs and the regular curls at 30 for as many sets as I can, then drop to 25lbs when I can no longer curl 30s. All my others lifts are progressing great. But I’ve been stuck on 4x10 @30 and 2x10@30 2x10 @25 for about a month now. I just always expected it to eventually go up but it hasn’t. Is there a reason for this stagnation? I’ll stress again that all my other lifts are going great and progression is linear. Thanks so much!",2.512909698996655,4.675746768115946,3.5992753623188416,88.1647324414716,77.69565217391303,7.144704570791527,20.035674470457078,8.139509932561175,0.8699647714604231,546,13,112,10,13,176,88,138,0.099,0.7959999999999999,0.105,0.7825,1,0,0,0,0,0,15,0,0,0,5,9,6,0,1,7,0,13,2,2,2,3,14,19,12,0,1,4,0,0,0,0,0,0,0,0,0,7,4,0,0,1,0,0,4,3,1,0,0,3,0,6,5,19,16,3,19,0,0,0,0,0,6,0,0,6,71,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2147746993884998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16646463706006676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21747539158804524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4400829076147044,0.0,0.0,0.5691516043387324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2616909511212647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20602717727005776,0.0,0.1897462933720508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26538810318432937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2956730848853081,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2376402047429637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Jessses,2018/03/15,"What is the best way to get a firm, rounded butt? I’m a 19 yr old female who exercises a fair amount and I don’t have a high body fat percentage. I’ve never been able to get the butt I want. I’ve tried strength exercises as well as incline cardio but I feel like it maybe has gotten firmer but I never develop a shape to it or a rounder butt. Any suggestions? Or should I just cut my losses? ",0.3384523809523827,2.378589273809524,2.659523809523812,92.61880952380956,84.83333333333334,6.114285714285715,20.047619047619047,7.3871296695380915,0.4630333333333336,305,9,71,5,9,104,59,84,0.077,0.762,0.16,0.5632,0,0,0,0,0,0,7,0,0,0,3,2,6,1,0,8,0,6,8,5,0,2,11,12,7,0,2,5,0,2,1,0,1,4,0,0,0,4,1,1,0,1,2,0,0,3,2,1,0,2,2,6,4,5,9,2,6,0,1,1,3,2,2,3,2,4,39,10,0,0.2697041524528098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18340807221737898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2830378685753235,0.0,0.0,0.29958051292617704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13637052318319914,0.1926767004017251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2818185760564225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2849572448518903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13176382560548935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27095407184081244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4160249382104063,0.0,0.0,0.0,0.0,0.0,0.0,0.2830091388774577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1831114156699275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15907849691030482,0.21407860252208105,0.0,0.0,0.24249642322166515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Ilovemygamgam,2018/03/15,"Form criticism... After browsing the rules, I don't know if this is the right place to ask for critiques on my form. If not, any other subreddit I should be looking for? (Hope this isn't breaking rules since I'm looking for help?)....",2.930333333333333,4.957956200000002,3.4819444444444483,90.13625000000003,75.8888888888889,6.277777777777778,26.805555555555557,7.1686216300943375,1.2675555555555549,179,7,36,2,4,56,33,45,0.0,1.0,0.0,0.0,0,0,0,0,0,0,14,0,0,0,0,0,1,0,0,2,0,5,0,0,0,0,6,11,2,0,4,3,0,0,0,0,1,0,0,0,0,3,0,0,0,1,0,0,0,3,0,0,0,0,2,3,1,6,9,2,5,0,0,2,0,2,3,0,3,1,24,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2346328198011797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32255728301631353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2312669158598447,0.0,0.0,0.34269350044762165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18961994005819374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5794780566842984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36048381783140976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2946544734791589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2854130969648016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Gamma_Dota,2018/03/15,"Help with my any chest exercise form. So I've been lifting for about a year now and strength or gains is not my issue I have achieved them and can get more if I got more serious. However whenever I work out my chest for some reason I don't feel as much as a stretch in my right pec than my left. Instead I feel it in my shoulder and it just puts too much pressure on it. This is with any excercise. Bench, dumbbell press, even machines and push-ups. My elbows don't come down at the same exact angle and I believe it has to do with my shoulder. As far as I can see it's popping out almost and forcing me to push the weight with it instead of my chest. I've heard that it could be because of my trap being tight or something but I'm not sure and I'm desperate at this point. Even in my day to day posture I can feel my left pec getting a stretch while my right feels nothing. Any help at all is appreciated this turned chest day into my least favorite day.",3.299765458422172,4.048879975124379,4.216250888415068,90.40578358208958,72.6318407960199,7.13589196872779,28.287491115849328,7.1686216300943375,1.2567580668088132,749,28,169,7,14,242,113,201,0.08800000000000001,0.861,0.051,-0.6538,1,0,1,0,0,0,14,0,0,1,4,10,4,0,1,5,0,15,9,7,1,3,35,28,17,0,2,7,0,7,0,0,0,1,1,0,0,11,15,1,1,5,1,0,3,4,2,0,0,3,9,24,2,28,22,9,29,0,0,1,0,4,19,0,5,7,114,35,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1497684923862791,0.0,0.0,0.0,0.0,0.0,0.0,0.3051295134061115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09117389206111748,0.0,0.0,0.1685093811012965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.128837648868687,0.0,0.0,0.0,0.11941607989446328,0.0,0.0,0.3858301380445439,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1975735325804711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3024997455401606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15628386097601518,0.0,0.0,0.0,0.11962139215952057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2005015370058977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15610778302337175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32500724671821674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2198960687931635,0.0,0.0,0.0,0.0,0.0,0.0,0.14351236948780202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1413879762463654,0.0,0.0,0.0,0.0,0.0,0.0,0.1503548875705335,0.0,0.0,0.0,0.0,0.0,0.15377849958913728,0.0,0.0,0.0,0.25545666399615274,0.0,0.0,0.0,0.0,0.1191845372047109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11514302030983248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14096394791498165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16268458547252154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18213078841498104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10888564622102448,0.0,0.0,0.0,0.0,0.0,0.09631543832261533 fitness,Shpox,2018/03/15,"Growth on the bit behind the Elbow Just wondering if this is something that's purely up to genetics? I've noticed some excellent tricep growth, but on my body, this has lead to size quite high up my arm. I'm not sure if it's possible to do anything about the portion at the Elbow or if this will be something that only comes with total arm growth. I am doing some cross body hammer curls to engage the Brachialis, but haven't really found anything for the above.",9.095549450549454,6.805742703296707,8.453928571428571,74.97232142857145,61.52747252747253,11.2978021978022,34.837912087912095,9.516144504307137,3.0444043956043965,370,11,70,5,4,117,63,91,0.026,0.841,0.133,0.8405,0,0,2,0,0,0,7,0,0,0,3,2,3,0,0,6,0,8,7,7,1,3,18,12,6,0,3,8,0,0,0,0,1,0,0,0,0,6,2,0,0,2,0,0,6,2,0,0,0,1,0,3,3,13,9,5,12,0,0,0,0,0,6,0,7,0,47,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35898957005932297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2381313567645345,0.4845659436508048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18789170493245586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2391581345112447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23045653888344805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24833190970801264,0.0,0.0,0.0,0.16589065268469624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24589836261513914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2319982574258644,0.0,0.0,0.13973373220200186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3358400061947248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2055762173582555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23654263957333,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,plaregold,2018/03/15,"How is the high pull a mechanically ""safer"" alternative to upright row? Outside of leg drive, it seems like the movement for the upper body is nearly identical in these two exercises. How come high pull is recommended as an alternative to upright row as less risky to blowing up the shoulders?",8.612820512820512,9.177715153846158,8.870000000000006,62.34166666666668,60.92307692307693,11.548717948717947,40.4102564102564,11.20814326018867,4.85928717948718,236,12,38,6,3,78,38,52,0.028,0.8859999999999999,0.086,0.4859,0,0,0,0,0,0,6,0,0,0,0,2,1,0,0,6,0,3,4,3,2,0,4,5,4,0,0,0,0,0,1,0,0,1,0,0,0,2,1,0,0,1,1,0,5,0,0,0,1,0,0,0,1,10,5,1,11,0,0,0,0,0,6,0,1,1,25,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38182969457269983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2961109143023213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7263832797755253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16793929883908126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3129378579736333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3357946256097992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Legitduck,2018/03/16,"Just started Wendlers 5/3/1 and it seems like it would take 4 cycles just to get to where my current max is Is this normal? If I was pulling 305 for 2's the program is projecting that I'll only start hitting that at the end of the 4th cycle, or 4 months later. That seems a bit too far backwards no? Am I missing something?",2.0091542288557207,3.840367253731344,3.0306716417910486,93.22322139303483,77.95522388059702,5.063681592039801,26.092039800995025,5.46131890053228,0.5811711442786067,254,10,54,1,6,81,54,67,0.077,0.885,0.039,-0.3485,1,0,1,0,0,0,7,0,0,0,0,4,2,0,0,4,0,6,0,0,0,0,9,14,3,0,3,4,0,0,1,0,1,0,0,0,0,6,1,0,0,2,0,0,1,1,1,0,0,1,0,3,1,5,11,1,11,0,1,0,0,0,4,0,4,7,32,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3199243803334669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2595469454743737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15310159093112444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14316480914539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23390216873271194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2871175175221902,0.0,0.0,0.0,0.0,0.0,0.2228705407988085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5335462160538275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22559692963761085,0.0,0.0,0.4148312146759963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22033002189170411,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20816759674438212,0.0,0.0,0.0 fitness,Darkomantis,2018/03/16,"Wanting to go to the gym but only doing chest? I have a friend who is considering going to the gym with me but is only interested in achieving a big chest and nothing else. I want to make an argument for why he shouldn't only do chest but I don't know what to tell him. I don't want to force him to go or something along those lines. My concern is giving an explanation and a why for working other muscle groups and seeking a well-rounded body. What can I be able to give him? Note: My friend's build is that of a tall skinny fat guy, being fat in his mid-section and having long arms and legs without any visible muscle and a bit of hanging fat.",3.7586666666666666,4.308817755555559,5.206666666666667,84.45000000000003,71.44444444444444,7.481481481481483,26.85185185185185,7.3871296695380915,1.2950740740740745,507,16,107,5,9,171,84,135,0.046,0.867,0.08800000000000001,0.8123,0,0,1,0,0,0,11,0,0,0,2,0,3,0,0,10,0,14,10,10,1,0,19,24,10,0,4,5,0,0,0,2,1,3,0,0,1,6,8,4,0,1,2,0,4,4,0,0,0,0,0,12,3,17,21,1,9,0,0,0,0,13,4,0,1,1,69,18,2,0.1761954781477714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11981896714087988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19235982790861705,0.1957134557949312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14718871308252315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2722563786903741,0.0,0.0,0.3380455154905465,0.3004078519732974,0.0,0.0,0.0,0.0,0.17446122477990667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09683242688018064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15592745361242782,0.0,0.0,0.0,0.0,0.0,0.0,0.11761184984394775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16906431330111069,0.0,0.0,0.0,0.0,0.4020138024111178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1356438872103791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15400261403121615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3117739742369464,0.0,0.0,0.0,0.15842089508110754,0.0,0.3179780271497351,0.0,0.0,0.16984615338415135,0.0,0.1282724065695943,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RickerBobber,2018/03/16,"Replacing Squats on StrongLifts I really like the simplicity of StrongLifts, but I am not a fan of how much more the legs get worked out than the upperbody. Am I safe to just replace Wednesday's squats with bench so I am doing bench 3x's a week and squats only twice?",6.421069182389934,6.2657294716981164,5.994339622641512,83.55238993710694,65.60377358490567,10.085534591194973,30.874213836477992,9.725611199111238,2.475847798742139,214,7,45,4,3,66,39,53,0.049,0.8370000000000001,0.114,0.5112,0,0,0,0,0,0,3,0,0,0,1,3,2,0,0,5,0,4,1,1,1,0,8,5,4,0,0,3,0,0,1,0,0,0,0,0,0,0,3,0,1,0,0,0,0,1,0,0,1,0,0,4,2,7,5,2,4,0,0,0,0,0,2,0,0,3,29,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2914130320061854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27249939635449977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41002685583184384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4242110068487584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35732325039923346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44741133537629796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4060649143047633,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Aviontics,2018/03/16,"Home Gym: Concrete floors for bumper plate deadlifts? I'm in the very baby stage of building my garage gym of my dreams. I ponied up the extra dough to get a high end Rogue rack, texas power bar, a nice bench, and a slew of bumper plates. Right now, a deadlift platform is not in my budget, I will have to wait until tax returns next year to get on that. I do have a concern though. I have herd rumors that deadlifts can crack concrete. Has anyone had any issues with this or can shed some light on whether or not I should worry? Most of my working sets are between 350-400 lbs, so nothing crazy heavy; and more importantly, I never slam the weights or drop them. I try to be as controlled as possible on the way down. I havent tried to deadlift in the garage yet cause I'm scared. Any insight? ",3.0217997097242346,4.6708508993710725,3.2064150943396257,93.85850507982586,74.59748427672956,5.395452346395743,24.18045476536043,5.369823440869387,0.2485380745041117,619,19,132,2,13,189,109,159,0.032,0.866,0.102,0.8690000000000001,1,0,0,0,0,0,21,0,0,1,3,4,2,0,1,10,0,14,2,0,2,1,17,19,11,0,1,6,0,1,0,0,2,0,0,1,0,3,3,2,2,1,4,2,0,4,1,0,0,1,2,13,1,23,15,4,24,0,0,0,0,2,12,0,5,8,80,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2837904054536102,0.0,0.0,0.0,0.0,0.14589914982256955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21435016125395315,0.0,0.0,0.0,0.0,0.23402869156810605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18480984630703612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21803131944111045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22045957703981275,0.20930188308124809,0.0,0.0,0.0,0.0,0.0,0.0,0.21778567342174807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16093060199882125,0.0,0.22191110030890845,0.0,0.0,0.20021383577378934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23523155072780455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17819355486633862,0.0,0.0,0.20890395312646096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20500630334132766,0.0,0.0,0.0,0.0,0.0,0.0,0.2833313837711733,0.0,0.0,0.0,0.0,0.0,0.0,0.17216543957782993,0.0,0.165623717304758,0.0,0.25409031912170593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15190615950684355,0.21190323478613896,0.0,0.0,0.0,0.0,0.13436948619570854 fitness,smughead,2018/03/16,"ivysaur 4-4-8 for basketball. Does it fit? I couldn't find this specific answer on the subreddit so here goes nothing. Little bit of a background story: * I'm a 33 year old male that wants to get back into playing basketball on a fairly regular basis (2-3 times per week). I haven't played regularly for a few years because of lingering ankle and achilles issues. I've recovered with regular physio and rehab. Currently I play once per week on a co-ed team. * My main source of exercise for the last 5 years (off and on) has been strength training. Stronglifts for the first 2 years, and I've just started to get back into strength training with ivysaur's 4-4-8 which I have been really enjoying. * I've been doing ivysaur 4-4-8 for about 3.5 months (only a few setbacks where I had to regress), and started very low in weight and changing the increments in progression from 10 pounds per exercise to 5 pounds. * For the last 3.5 months, I've gradually changed my diet to lose weight. I'm 5'9"", I started at close to 190 pounds, and have since dropped to 175-180 pounds. I've gained more muscle and lost fat. I've been really pleased with how I've progressed here. I'm really happy with ivysaur's program and want to continue, but what I really want to do is prioritize basketball. I want to play into my early 40's, and want to prepare my body now to be able to do that. My question is, should I continue to do what I've been doing with ivysaur and playing basketball, or should I change up my routine altogether to get the most out of myself on the court? I've read on this sub that full on strength training is not necessarily conducive to basketball. I'm not overly athletic, but have a strong build. If I were to pick which player I would want to model my game afterwards going forward given my athletic ability, I would choose Kyle Lowry, if that helps. Any and all suggestions or solutions are welcome! I'll continue to answer any questions if you need more information. Thanks! EDIT: I have considered continuing with ivysaur and playing once per week until I start to notice I’m getting too big and I can’t move as well, and then switch up my strength routine. This is probably not the best way to go because of increased risk of injury, I understand that, haha.",4.501401256298752,6.043642485193622,5.295676123421,80.78937185062472,70.61731207289293,8.96585904604128,31.298474494374272,9.41862664789215,2.8989022019741832,1797,79,342,40,33,584,219,439,0.041,0.794,0.165,0.9934,1,0,0,0,0,0,64,0,1,0,13,12,22,0,1,15,1,30,8,2,2,1,61,56,27,0,15,11,0,2,0,0,4,4,0,0,1,13,26,4,0,8,11,0,5,6,4,1,1,9,2,28,18,61,41,11,62,0,3,0,0,10,26,0,8,31,194,41,4,0.09505837001852513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12928590260600087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14618803788247858,0.0,0.11589340012680245,0.0,0.0,0.0,0.09975789469906428,0.0,0.10377912015824577,0.10558841971503877,0.0,0.0,0.0,0.0,0.0,0.0,0.3016774535686208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08318622019026264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08688162806935756,0.08085660097716663,0.0,0.0,0.0,0.0,0.19865629978057225,0.0,0.10804772460504908,0.0,0.0,0.0,0.0,0.0,0.0,0.10119140248792803,0.0,0.0,0.0,0.0,0.0,0.0,0.06371562167897481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09921624135946716,0.0,0.0,0.0,0.0,0.0,0.15497051767347228,0.0,0.0,0.0,0.0,0.0,0.0,0.09527345948840447,0.0,0.0,0.0,0.10634600106136136,0.10376743997775184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15174936807807327,0.10103200363977212,0.0,0.0704845768885034,0.0,0.0,0.0,0.0,0.0,0.09121106977119156,0.10822458430872517,0.09974776879545692,0.2024681234002896,0.0,0.07229617389329436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10434554478757034,0.0,0.0,0.0,0.0,0.10248900051809956,0.0,0.0,0.0,0.2129742591014476,0.0,0.0950840941634638,0.0,0.24358730377017565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07863326598541542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2691312142474299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08751697561826859,0.0,0.0,0.0,0.0,0.0,0.0,0.05542929999696397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09895911560275868,0.0,0.0,0.0,0.0784331105831453,0.33640733708621146,0.07545290951778498,0.2287502717891151,0.2315109716171601,0.08546889069795544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1350534774065706,0.0,0.0,0.2448578947233857 fitness,jonnyhaldane,2018/03/16,"Anterior pelvic tilt +flexibility issues - what kind of specialist do I need? Hi all, I want to deal with my anterior pelvic tilt, accrued through years of working desk jobs. However, I also want to improve my flexibility for kicking in martial arts. I'm struggling to do this anyway, but I'm also worried because I understand that some exercises (e.g hamstring stretches) are bad if you want to deal with pelvic tilt. I feel like I should go and see someone who specialises in this stuff. But who should I go and see? I've seen people suggest physiotherapists, chiropractors and osteopaths for anterior pelvic tilt. I really don't know which one to choose - any suggestions?",6.51016666666667,8.53747701666667,7.014999999999998,68.51666666666668,66.33333333333334,10.0,35.833333333333336,10.25414643259724,4.132083333333334,542,27,88,14,9,177,77,120,0.08,0.826,0.094,-0.5171,2,0,0,0,0,0,19,0,1,0,1,3,4,0,1,0,0,6,1,0,0,1,20,20,8,0,7,3,0,1,1,0,2,1,0,0,0,8,5,0,0,4,2,0,2,1,2,0,1,1,4,11,2,14,17,2,6,0,0,3,0,8,3,0,2,2,51,19,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.303070067155538,0.0,0.0,0.0,0.12885965455334755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15821618178915606,0.11551130637084232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39071160764734814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09581180531584696,0.13537164833627488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21538299516401588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1977782624394049,0.18803952297546747,0.0,0.0,0.19732460913271901,0.10413871338643164,0.0,0.0,0.0,0.0,0.0,0.0,0.09257521135725684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14050438672916593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12840328485759525,0.0,0.0,0.0,0.0,0.0,0.0,0.1313684628045867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12139210534447414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30199789173180713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1605542080871711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1980960240700389,0.21692064196407515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19726570638312407,0.0,0.0,0.0,0.0,0.33529822178871244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13795093042197532,0.19243622834699609,0.0,0.0,0.0,0.0,0.12202530628908224 fitness,DantebeaR,2018/03/16,"EC Stack Question WRT Caffeine How detrimental is it if I don't get the 100mg (loading) of caffeine or the 200mg standard dose? I am using coffee to supplement the caffeine pills so I am using one cup of coffee for the 100mg dose and I would use two for the 200mg. There doesn't seem to be a standardized amount of caffeine in the pods (kcups). Most of the information I have says 100-140mg of caffeine in each cup. On top of that, would it just be easier to take caffeine pills? If so is to much caffeine going to have negative effects WRT the E? I am a big coffee drinker so I am not worried about the general effects of to much caffeine but I am uneducated with regards to the E.",1.8432990249187424,3.726275908450706,3.877042253521129,86.72131635969662,78.64788732394365,6.622751895991333,27.120260021668468,7.61054688173877,1.5400708559046592,537,23,113,8,13,183,75,142,0.018000000000000002,0.939,0.042,0.2653,0,0,1,0,0,0,13,0,0,0,3,7,0,0,0,12,0,15,4,0,6,0,24,22,9,0,4,6,0,0,0,0,2,4,1,0,0,3,3,0,0,5,0,0,1,4,0,0,2,0,1,8,0,21,18,5,6,0,0,0,0,3,5,0,6,0,78,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12591864335066344,0.0,0.1369724787426491,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3543425979836617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16331573615874453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26998821385768706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19166214308124932,0.0,0.0,0.0,0.21940796069389512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18121077173199565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23543336844602436,0.0,0.0,0.6244700677404049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24475903658505915,0.0,0.3424155322254308,0.0,0.0,0.0 fitness,lak1044,2018/03/16,"Experiences/Opinions on ""One Man One Barbell"" Program? Hi all, I was looking into strength programs and came across One Man One Barbell (OMOB) and found it interesting due to its combination of strength and conditioning work. However I haven't been able to find much about the programming or reviews of it, which would be nice to have before dropping $50 for it. From what I have found, it appears to be an adaptation of 5/3/1 with conditioning work after the working sets. In terms of my goals, I'm not focused on pure strength which is why the addition of conditioning onto the end of the workout is appealing to me. I rock climb a lot (bouldering) and would like to find a program that allows for a strength progression with conditioning or that complements my progression in rock climbing. Does anyone have opinions or experiences with the program that they'd be willing to share? Any help is greatly appreciated. Edit: [Forgot top post a link to the site in case people hadn't heard of it before].(http://www.onemanonebarbell.com/) Certainly seems like a bit of ""click-baity"" talking on the site, but who knows.",8.296099830795264,9.25918858883249,7.464276649746193,70.7873117597293,61.588832487309645,10.627580372250424,38.24407783417936,10.504223727775694,4.192100169204737,900,43,149,20,12,278,117,197,0.008,0.863,0.128,0.9457,1,0,0,0,0,0,39,0,0,1,13,1,11,0,0,14,0,17,0,0,1,3,32,27,8,0,2,5,0,0,2,0,3,0,1,0,2,13,10,0,1,7,3,0,4,3,0,0,4,8,2,8,11,33,12,5,23,0,0,1,0,9,12,0,7,6,100,21,11,0.16107054097711432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10953349120863756,0.0,0.0,0.0,0.0,0.1126242673278144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13705916696561965,0.0,0.0,0.0,0.17584731384264218,0.0,0.0,0.0,0.0,0.1842217891960971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14095391584429404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14266069103629653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15755789608923196,0.0,0.0,0.0,0.0,0.0,0.0,0.2944311128283954,0.0,0.0,0.3532110689564011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1775808400562301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10796218839567323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0885201569624665,0.0,0.0,0.0,0.0,0.0,0.0,0.1573818606682651,0.0,0.0,0.0,0.13525868776842964,0.0,0.0,0.13693641400168954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11840538063215507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4365822684178296,0.0,0.0,0.0,0.0,0.0,0.0,0.11166603244106414,0.0,0.0,0.0,0.0,0.0,0.15426105424616746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1466325711191147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12946239959375133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1453411103118346,0.0,0.0,0.0,0.0,0.3517838165166709,0.0,0.0,0.2288397819411119,0.0,0.0,0.0 fitness,Karfro,2018/03/16,"I've built up a ton of muscle but have no endurance. How do I improve that? I'm talking especially about endurance in sense of not being able to do lots of chin-ups or press-ups. I'm in a self defense class twice a week and it's quite amazing how much longer some 'thinner' guys last. I want to improve that, but as I understand the wiki there isn't really the one true program to improve muscle endurance by weight lifting? I'm currently trying to create a new fitness-program after mostly doing PHAT and PHUL for the last months. I've got time on 4-5 days a week. Building up condition and maybe loose a bit more fat is the primary goal, while not loosing muscle mass is a must. So what do I do now, should I continue working out in the gym and just combine it with Tabatta, some chin-ups and running? 25M @90 kg, 1.80 m btw: Is there a good article about how muscles work and what makes them strong or sustained?",3.9561042183622814,4.891981376344088,4.898602150537634,85.42559553349876,71.25806451612901,7.443507030603808,29.899090157154674,7.61054688173877,1.8049343258891644,720,29,146,8,13,235,120,186,0.03,0.777,0.192,0.9857,1,0,0,0,0,0,23,0,0,1,5,10,5,1,0,13,0,13,2,1,4,2,29,20,16,0,3,7,0,1,0,0,2,1,0,0,2,6,8,2,1,1,1,0,1,4,1,0,2,1,1,6,4,21,16,8,22,0,0,0,0,4,8,0,6,13,90,12,5,0.20403277051305646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22275094137599646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13158425777095842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17113300763712147,0.16318364532759289,0.0,0.0,0.20202452079441,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3326278797185262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17346136520928054,0.0,0.0,0.13619345865789328,0.0,0.2049783418486583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1628570108373464,0.0,0.14998756263855947,0.0,0.0,0.19705612117017693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13825788570925135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21701396633078165,0.0,0.0,0.13070861734834305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21285067753893208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16399381231441065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11897314927423977,0.0,0.0,0.0,0.0,0.13852485811556134,0.0,0.0,0.2124053097062137,0.0,0.0,0.0,0.0,0.12034381435540276,0.0,0.32732556287715425,0.24845694773649796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2970765739041475,0.0,0.0,0.0,0.0,0.0,0.0 fitness,smewthies,2018/03/16,"Counseling? (Staying on track/keeping with a program) Has anyone ever used weight loss or other types of counseling? I know what to do to lose weight and I've been successful a few times. But I inevitably fall off the wagon one day and just never go back for a while. I'm considering asking my doctor for a referral because I'm tired of yoyoing every year. Typically I'll get in better shape over the summer and get worse through the winter. However last time was weird, I lost about 40 pounds over the course of about a year, even through the winter. I want to be healthy year-round. Has anyone been in a similar boat and counseling helped them with this?",3.332857142857143,5.7407425238095255,3.957380952380955,85.39178571428573,76.14285714285714,7.057142857142857,24.785714285714285,8.07648339933343,1.5722666666666676,522,18,98,9,12,165,86,126,0.123,0.792,0.085,-0.5913,1,0,0,0,0,0,15,0,0,1,5,6,6,0,0,11,0,7,4,0,1,2,14,17,7,0,1,3,0,2,0,0,0,2,0,0,0,3,6,2,0,1,0,0,2,1,4,0,1,4,2,6,2,20,12,1,23,0,3,0,0,3,7,0,1,13,61,9,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2522541927730786,0.0,0.0,0.0,0.1686325633760535,0.0,0.0,0.1387024124263325,0.0,0.10995902547649122,0.0,0.0,0.0,0.0,0.15953297742797648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11633129018556818,0.0,0.0,0.0,0.0,0.0,0.0,0.1846283392328356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11914042831435374,0.16316559754728174,0.1519793833324495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18848401293548367,0.0,0.10251509136434288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12090606815889905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1603315654516558,0.0,0.0,0.09913307881381683,0.14703518131591575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20180101070871626,0.19690796134481656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13912150670194795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12223132535262762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19226291857603756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2103640691822508,0.2073222579638368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15579189492750714,0.0,0.0,0.1063938150883148,0.0,0.0,0.43931269249647664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18382438848292354,0.0,0.0,0.0,0.3484797510628309 fitness,longjohnsilver68,2018/03/16,Building muscle on body but getting chubby around face? I have seen many people at the gym who have a ripped body but are still chubby around the face? Is there an exercise to do so I can make sure this does not happen to me on my workout journey? ,3.189,4.763632500000004,3.6810000000000014,90.93550000000002,74.0,5.8000000000000025,22.5,5.985473137389443,0.2829999999999999,195,5,40,1,4,61,40,50,0.0,0.922,0.078,0.5975,0,0,0,0,0,0,3,0,0,0,0,5,1,0,0,4,0,6,5,4,1,1,7,10,3,0,0,3,0,0,0,0,0,1,0,0,0,2,2,0,0,0,3,0,1,1,0,0,0,1,1,4,1,7,9,0,7,0,0,1,0,1,5,0,0,1,29,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4862647092248676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6067436340411438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2390068422114949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14269254807881165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24151677943383765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1823079585682385,0.2768981355406269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18934518871761788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21811187646877636,0.0,0.0,0.0,0.0,0.0,0.0,0.257409879556592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,saad_sunday,2018/03/16,"Is it Possible to Eat Healthy with Desi (Paki/Indian) Food? Hi, I'm a male, 5'3, about 140 lbs and I want to lose weight and get more lean and toned, but one problem, my diet. Diet is usually the most difficult to fix but because of my background and culture, eating healthy is hard. You see, my parents only cook Desi food, as we are Desi, but if you may or may not know, Desi food is high in calories, carb heavy, fat heavy and it in general isn't very healthy at all. Search biryani for a reference food, and that should give you an idea of what I have to deal with. With a diet so rich in carbs and fat, I can cut out food from my diet, but then I'm not getting proper nutrition or meeting certain needs. How do I get healthy with these Desi foods, because I'd rather not wait till I'm 18 and move out, I wanna start ASAP. Thanks in advance for all your help!",4.230796731358531,4.304594786516855,5.172594484167519,86.79921859039841,70.23595505617978,8.045760980592442,28.541368743615926,7.686295010490155,1.5308247191011242,664,22,145,7,11,218,111,178,0.069,0.774,0.157,0.9588,1,0,0,0,0,0,28,1,4,0,2,4,7,1,0,5,0,12,16,2,1,3,43,26,20,0,7,11,1,2,0,0,3,2,0,0,1,5,15,16,1,3,1,1,2,4,4,0,1,0,3,14,3,24,23,4,14,0,1,1,0,13,8,0,6,4,87,19,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13648505555327306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1154135840691126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22910172540650645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8122085817902528,0.0,0.0,0.0,0.17546479835279605,0.10739082633771506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10028351621934592,0.0,0.0,0.0,0.0,0.0,0.07503645725253896,0.11827932283426396,0.0,0.0,0.0,0.0,0.0,0.12637578794036802,0.0,0.0,0.0,0.0,0.0,0.0,0.061523752645313685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1252412980104772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11898312254490274,0.0,0.08300810384155355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07585893544805139,0.08514158096422407,0.0,0.0,0.12430512614131654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1262046716360795,0.0,0.0,0.0,0.10711922075494386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08920814837306576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07923744727372373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10306677745276877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12329502542210105,0.09236891353126228,0.06602989477183875,0.0,0.0,0.13632263695684235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GnR_Jack,2018/03/16,"My first ever roll of shame and I'm annoyed I'll start off by saying I'm weak as shit right now because I'm starting back at the gym. I've been on and off for a while with no proper commitment but I'm more focused than ever. Chest day is definitely my weakest by far and today that hit home more than ever. I decided (stupidly) to finish on some incline barbell press and only had 40k (88lbs) on the bar. On the second set I got to rep 5 and that was it, I was done, roll of shame. Any little tips to improve my chest day would be great. I know it's a bit harder being slightly older now and out of shape but I'm trying. I'm not an ego lifter and I'm not embarrassed so currently after 2 weeks back I'm at: Barbell bench: 60Kg (132lbs) DB Bench: 25Kg (55lbs) Incline Bench: 60Kg (88lbs) Incline DB: 20Kg (44lbs) Any advice that you found helped you would be appreciated.",0.32340909090909165,2.6324141388888904,2.2853535353535364,93.25045454545456,88.16666666666666,4.606060606060606,18.737373737373733,6.11248444174946,-0.12711111111111115,675,19,145,6,22,224,111,180,0.096,0.7709999999999999,0.133,0.8781,1,0,0,0,0,0,27,0,2,0,1,8,8,3,3,6,0,11,5,3,0,4,23,25,12,0,2,4,0,1,0,0,2,1,1,1,0,5,9,1,0,3,2,0,0,3,7,0,2,7,2,9,1,23,12,4,33,0,0,0,0,4,13,1,1,19,80,14,0,0.0,0.0,0.0,0.0,0.0,0.1717534554428554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23904957573884164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2703016162589577,0.0,0.1071434223407666,0.0,0.0,0.0,0.0,0.0,0.1918875464711914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2267050385684509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17986645327486062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4769627719162418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14950381882068664,0.0,0.19271492958135547,0.0,0.0,0.0,0.0,0.0,0.0,0.14057363408975102,0.19377919943193286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11781015581190292,0.0,0.17630450286696436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09659468411312998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17616058372026785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13367559299486506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15010054206063492,0.0,0.1397736994751224,0.0,0.0,0.0,0.0,0.0,0.0,0.1804180740165121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2488117470161872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16660266203659094,0.0,0.0,0.1193314604412682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14098638319956205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2497138189496419,0.0,0.0,0.0 fitness,FreudsParents,2018/03/16,"Ab muscles feel a little too sore Hey y'all! Just restarted working out and 17 days ago I did abs for the first time, and they're still sore. In fact I feel a pull in my abs if I stretch still. Normally for me my abs hurt for at most a couple days. Is it possible I strained myself? Anyone ever got this? ",-0.3390384615384612,1.8156074615384623,1.5572115384615408,98.36966346153848,89.76923076923076,4.480769230769232,18.89423076923077,5.985473137389443,-0.29126923076923106,235,7,55,2,8,77,49,65,0.177,0.823,0.0,-0.8805,0,0,0,0,0,0,7,0,1,0,2,5,2,0,1,4,0,2,2,0,0,2,11,5,3,0,2,2,0,2,0,0,0,2,0,0,0,2,3,0,0,2,0,0,1,0,2,0,1,2,2,9,0,7,3,1,15,0,1,0,0,2,6,0,2,8,34,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.22759740744672086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17952874375026348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2840940142356147,0.0,0.33117087420861785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2322491803121443,0.0,0.0,0.0,0.0,0.0,0.0,0.2596456194068848,0.0,0.0,0.0,0.0,0.21839528000355515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20535006008756526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.274861044692281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.257335500261176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2515649344074429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2894521650328105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41008901356820576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14971563665725346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18692036257480685,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SwindellsLoL,2018/03/16,"Looking for advice on a beginners home gym Hello folks, &nbsp; I've had a look through the Q&A and the general advice but most of that seems to be reasonable requests for people to endeavour to find readily available fitness and nutrition information themselves where possible. I know you guys have probably seen this post 100 times but I wasnt satisfied with the information i found there. With that being said, have you guys got any recommendations for a beginners home set up? I've just cleared out some space in my garage and I'm looking to fill it with equipment. I was thinking about buying a simple adjustable bench with foot hooks, a barbell with some light plates and dumbells/kettlebells. I think the dumbells and kettlebells would afford me versatility and allow me to complete a range of exercises with and without the bench. I'd like to use the barbell for overhead press and curl exercises. The foot hooks and the adjustable bench would allow me to complete incline/decline exercises with the aforementioned equipment. Additionally, a simple bench and these pieces of equipment is quite cheap relative to getting a full ""do all"" bench with plates and a resting notch for a barbell. I'm going to avoid using the barbell for any kind of bench press activity. I'm not going to have a spotter and I think it would be safer to do a dumbell chest press/other chest exercises. As well as additional useful pieces of weight equipment are there any important pieces of equipment I could pick up to reduce risk of injury whilst solo lifting? &nbsp; Thanks in advance ",8.40684111366967,9.339354281138792,7.779602260833157,68.72739794850328,61.34875444839858,10.597529830437516,38.94934059032865,10.46071229359064,4.385657148838184,1287,63,201,28,17,403,148,281,0.044,0.853,0.103,0.9399,1,1,0,0,0,0,29,0,2,0,2,6,6,0,2,22,0,17,9,4,7,2,57,39,16,0,4,5,0,3,1,0,3,4,2,2,2,6,23,1,1,12,5,2,4,3,2,1,0,7,10,13,4,44,25,9,20,0,0,4,0,9,10,0,4,5,131,19,0,0.0,0.0,0.0,0.0,0.0,0.23218079798697605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38616062799562,0.0,0.2423650856559861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24911996773532835,0.0,0.0,0.0948524713628832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1085814349155188,0.0,0.0,0.13025853255421158,0.0,0.0,0.06206831802220133,0.0,0.13503403697278096,0.0,0.09501555137487996,0.0,0.0,0.23526219427187886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2383330225223232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12371235967341032,0.06528960590882636,0.0,0.0,0.0,0.0,0.0,0.0,0.05803988612777612,0.0,0.0,0.0,0.29928730550794885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08236125535306725,0.0,0.0,0.0,0.0,0.13392962751273438,0.1137779663346377,0.0,0.12808694987194302,0.0,0.0,0.0,0.0,0.12635887392743667,0.0,0.0,0.0,0.12214662163920252,0.0,0.0,0.0,0.0,0.11300640786297217,0.0,0.0,0.0,0.0,0.10815144380984612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10937546870682556,0.0,0.0,0.0,0.2283675434681969,0.0,0.0,0.06927348236647303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30781626714256394,0.0,0.0,0.0,0.0,0.0,0.14466691091935854,0.1068158481700314,0.0,0.0,0.0,0.0,0.11451936894345276,0.0,0.0,0.0,0.0,0.25317723711558776,0.0,0.0,0.0 fitness,frolliza,2018/03/16,"What significantly improved your cardio/endurance? Hey everybody. I recently restarted CrossFit... Oh man. I’m dying in the end of every workout, but it’s mostly because my cardio is shit. I hate running. Rowing is a little bit better. I suppose I should just come and row for 20-30 mins at least 3 times per week. How fast would it show any result? How do you work on your cardio and endurance? ",1.4470909090909103,4.163112400000003,3.1170909090909125,84.85854545454549,91.66666666666666,4.327272727272727,22.81818181818182,6.11248444174946,0.8034000000000003,310,12,53,3,11,102,63,75,0.136,0.792,0.071,-0.7909999999999999,0,0,0,0,0,0,15,0,3,0,2,3,3,2,0,2,0,5,3,1,3,0,11,8,5,1,2,2,0,0,0,0,2,2,0,0,1,3,3,0,0,0,2,0,2,0,2,0,0,0,0,8,1,5,6,3,12,0,0,0,0,5,4,1,1,6,31,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19511289221507935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.174901486021186,0.0,0.0,0.0,0.0,0.2537541115940761,0.3132382398616093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2471529484285234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2977737745124266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2541226407224996,0.0,0.0,0.0,0.0,0.24173931948052665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28327040141114923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2875654631699338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2832951880319851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29451541271667864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1673031756420278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23014691328348075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20887845083621293,0.0,0.0,0.20381707556162268,0.0,0.0,0.0 fitness,LonelyInsider,2018/03/16,"Workout suggestions to pump up heart rate? Hi! I am a recently retired collegiate rower. I am looking for new workouts to keep fit, but I don’t have the time I used to have for long steady states. I am looking to maintain my cardiovascular fitness, and I currently have really good cardiovascular endurance. I’ve been going to spin classes and doing HIIT workouts, but my heart rate plateaus around 170, and immediately drops to 120 when I am just steady stating. I am looking for kind of race pace HR when I am pushing, like 190/200. The thing is, I am not super strong. I am built more like I can lift 80% max for high reps. Like I can run or jump rope forever but then my joints give out. And I am currently recovering from a knee injury, so lower impact preferably. Thanks guys! Any suggestion is good! I am so bored of my work outs lately so I am looking for inspiration! ",3.4866071428571463,5.671863494047622,4.651809523809527,81.65985714285716,74.77380952380952,7.575238095238094,28.46190476190476,8.447377352677275,2.184009047619048,689,29,131,13,15,226,103,168,0.099,0.725,0.175,0.9323,4,0,0,0,0,0,23,0,0,0,3,8,11,0,0,4,0,21,3,3,1,0,17,30,14,0,1,6,0,0,3,0,0,0,0,0,1,1,7,0,1,2,3,0,4,2,1,0,0,1,4,20,10,18,29,1,24,0,0,4,0,5,7,0,1,13,81,21,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11395807848124118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1491790217607832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16075508871316266,0.09523784753071916,0.2811112049078534,0.0,0.0,0.0,0.16592753567994128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39715900619326056,0.0,0.17705425764544372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1489501007278763,0.0,0.174505615211914,0.0,0.0,0.18903410872876247,0.0,0.0,0.0,0.0,0.2456089123745141,0.0,0.0,0.1483003352486974,0.5628897604158135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1618468711017979,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1073540908967873,0.0,0.16546203023590805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15428234904065416,0.0,0.0,0.11133068526200364,0.0,0.0,0.0,0.09771547232746924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1447326880185418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12199802187952792,0.0,0.0,0.0,0.0,0.0,0.0 fitness,tangnets,2018/03/16,"Best exercises to have an elderly relative start off with? Hi, I'm looking for input about what would be good routines for a person in their mid 60s to begin with? They work full time at the moment at a desk job, and I'm becoming increasingly worried about their health for the long run. There are thankfully no major health concerns, but she relatively often verbalises general fatigue and lack of energy. They have to experience with consistent exercise but aren't outright overweight. I'm trying to get them to start walking 5 times a week, but I'm wondering what else would be good to begin with? Thank you.",7.190366624525923,8.019156911504425,7.51810366624526,69.91371681415932,63.955752212389385,11.41289506953224,34.72692793931732,11.20814326018867,4.229926422250316,493,21,83,14,7,161,78,113,0.071,0.768,0.16,0.8946,1,0,0,0,0,0,11,0,1,5,2,4,6,0,0,6,0,8,6,0,0,0,15,21,5,0,3,3,0,0,0,0,2,6,0,0,1,2,6,1,0,1,2,0,3,2,1,0,0,0,1,7,5,20,17,5,18,0,1,1,0,9,6,0,2,9,54,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21086371421934028,0.0,0.0,0.20036595814368027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15949489059898214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1867631030446019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09975140305157698,0.0,0.0,0.32028077993205833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4058926436687488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.189465445995407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16896426114785432,0.16033047450104473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1667099679499327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2702780254722246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3515595978942802,0.0,0.0,0.0,0.0,0.0,0.0,0.2226619725010968,0.0,0.0,0.0,0.0,0.12962680376455274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15315000889877187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20705203302771305,0.13899702649900286,0.1938954920354395,0.0,0.271257923824822,0.0,0.0,0.0 fitness,darwin1859,2018/03/16,"What's better for cutting: larger deficit over shorter amount of time, or smaller deficit for longer? I have heard some people say that cutting for longer at a smaller caloric deficit is better, since you will lose less muscle, assuming you're still lifting heavy. However, this hasn't always made sense to me. This is because a shorter cut will allow you to start bulking much sooner. Let's say you need to lose 10lbs on a cut. If you take it slow, and aim for a 500 calorie deficit, you'll take around 10 weeks to finish. But if you instead eat 1000 calories below maintenance, you'll lose those 10lbs in 5 weeks, which means you'll be able to start bulking 5 weeks earlier. At the end of 10 weeks, which one of those methods would result in a more muscular person? The person who cut for 10 weeks, or the person who cut for the first 5 weeks and bulked the last 5 weeks? I recently did an aggressive cut and lost about 18lbs in 10 weeks. I still lifted heavy, and hardly lost any strength. Any strength I lost I think was a result of just not having a lot of energy in the gym, because I regained it almost immediately after I began bulking again. If I had gone the slower route, I would have taken 20 weeks to lose the same weight. I feel like aggressive cuts are the way to go, assuming you're meeting your daily protein and fat requirements, and making sure to keep lifting heavy. I'd like to ear your thoughts on this. ",6.389318592057762,6.412898516245493,5.986423736462097,82.97833596570395,65.64259927797832,8.657851985559567,31.39192238267148,8.07648339933343,2.08690631768953,1127,39,220,12,16,348,149,277,0.16699999999999998,0.754,0.08,-0.9582,2,0,1,0,0,0,31,0,10,0,13,7,24,10,0,17,0,19,5,3,5,1,36,39,12,0,6,8,0,3,2,0,7,1,4,0,3,13,7,3,2,6,1,0,2,2,17,0,2,12,7,21,7,33,18,7,37,0,7,0,0,19,11,0,10,25,126,34,1,0.08761511508921357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0877338817846941,0.0,0.0,0.0,0.0729027944547579,0.0,0.0,0.11916256542196255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07799602791249209,0.0,0.0,0.0,0.0,0.0,0.10681872188857484,0.0,0.0,0.0,0.0,0.1549768986592067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08965213587372638,0.0,0.0,0.07760098642512048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04430083472876017,0.06259225572606195,0.0,0.0,0.0,0.07452537213668277,0.0,0.0,0.0,0.0,0.0,0.0,0.04979368899631964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07848593375749856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07787633996266095,0.0,0.0,0.0,0.07141801263134549,0.0,0.0,0.0,0.08959239128438272,0.0,0.08560863924436582,0.0,0.0,0.0,0.0,0.3920756108253484,0.28692674388563594,0.07448723770268408,0.0,0.08290354034227099,0.05848376966456857,0.0,0.0,0.09543854558328084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06440719071492043,0.06496549767155965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0593702694814519,0.0,0.0,0.0,0.0,0.0,0.0,0.06074128903105749,0.22950641707011435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08650935618435672,0.0,0.0,0.0,0.0,0.13935011226432992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07247612859141479,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1240288588253358,0.0,0.13993908817460793,0.0,0.0,0.0,0.0,0.0,0.0,0.08257620908928771,0.0,0.1317513254229592,0.0,0.0,0.0,0.0,0.0,0.0,0.0561402280058769,0.0,0.06955661467751068,0.051089078190611856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06954480020989655,0.6325160441606477,0.10669160652923143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12447852791783835,0.0,0.0,0.0 fitness,Virtus1024,2018/03/16,"Want to step away from the barbell for a while. Options? I’ve been a fairly consistent lifter for 5+ years with some gaps here and there. I took a while off to rehab a shoulder injury (not a lifting injury) and now I’m struggling to find any consistency coming back. I used to have such a passion for it and looked forward to training and now I almost dread getting back under the bar. I want to switch things up and try something new for a while to get the spark back. I’m open to any suggestions you may have. I want to maintain or improve functional strength but am not worried about setting new 1RMs at this point. I’ve been playing around with the idea of doing some kettlebell work for a while. I just started this week throwing together a cycle of: KB Press Pull-ups KB row Ring dips KB goblet squats Push ups KB swings I’ve never been good about doing my own programming for progression and it’s hard to discern the good from the crap by googling ‘kettlebell programs’. I also play hockey 2-3 times per week as well but wouldn’t mind throwing in 1 or 2 more conditioning sessions. Thoughts?",5.41717607973422,6.2022085813953485,5.327657807308974,84.21866279069769,67.83720930232559,8.003322259136214,31.17109634551495,7.957251820313856,2.058202657807309,875,34,170,10,14,272,135,215,0.081,0.815,0.104,0.1829,0,0,1,0,0,0,18,0,1,0,3,15,10,1,2,15,0,10,5,2,1,1,34,23,16,0,4,7,0,2,0,0,2,1,1,0,0,5,11,1,0,4,4,0,7,4,3,1,0,5,4,9,7,34,16,4,35,0,0,1,1,2,11,1,7,18,105,14,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1592833434102046,0.0,0.0,0.1272063975074423,0.0,0.0,0.0,0.2163430073267174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14160399432804716,0.0,0.0,0.14944935829855285,0.3669397720075113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13702275519997498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14538501351727212,0.0,0.0,0.0,0.0,0.0,0.16621263592018298,0.0,0.0,0.2668369117552872,0.0,0.0,0.0,0.0,0.0,0.0,0.14249343224372416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17956809309259308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1335768218286281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16061305119759992,0.0,0.0,0.0,0.0,0.0,0.12268283119605065,0.3072571886717653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15037040979513053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12245810152108767,0.0,0.0,0.11258895030732756,0.0,0.0,0.0,0.0,0.16629211732457136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10567752448235117,0.0,0.0,0.12628200094142045,0.09275366620522314,0.0,0.0,0.0,0.17673008879824648,0.10799653980041936,0.0,0.0,0.0,0.0,0.13738343696960986,0.0,0.0,0.2814667861112401,0.0,0.2551890589158177,0.0,0.1430209827503338,0.0,0.0,0.0,0.0,0.0,0.0,0.1158031940038038,0.16154099009307996,0.0,0.0,0.0,0.0,0.10243439587064317 fitness,EdweenNguyen,2018/03/16,"2 Year Transformation: 20 Yo College Student from Freshman Year to Junior year (pics) https://imgur.com/a/xsoWq Starting: 18 yo 5'5"" Male, 121lbs, 19% bf Today: 20 yo 5'5"" Male, 131 lbs, 11% bf I got rejected by a very cute girl on March 10, 2016. Later that night, as I lay on my bed covered in a greasy sauce from the pound of Buffalo Chicken Cheese Fries I had just devoured, I took one last sip of my Green Tea Arizona and decided it was time for a change. I climbed down from my bunk bed and had my roommate take pictures of my sulking ass. The rest is history. When I posted that progress picture to instagram, I got a flood of questions from my friends asking how they can do the same. Instead of answering the same question 100 times, I made a google drive folder with all the info they'd ever need: https://drive.google.com/open?id=1Y8MmU9NVxdFgeKU5cB-oM8TVUgnESCh4 **PLEASE DO NOT REMOVE MY POST FOR LACK OF INFORMATION, THE DRIVE HAS IT ALL** This includes my **diet plan, my routines**, and a quick rundown of my 2 year journey and what I learned about bodybuilding. Take note, I'm a very straightforward, no bs type of guy, so what I wrote in that 13 page manuscript is a hard, honest opinion on what I believe is necessary to seriously pursue bodybuilding. If you want to know how to truly start bodybuilding without wasting time sifting through Bro-Science, it's all in my ""How To Get Swole"" document. I also have a potty mouth, but that's something you're gonna have to deal with. With that being said: I was 18 years old and started at 121 lbs, 19% body fat. I only gained about 20lbs of lean body mass, which goes to show how much of a trial-and-error process this has been. I was in a weird grey area of body composition, being skinny fat. I was weak and fat, so I didn't know whether to bulk or cut first. I tried cutting first and that was a huge mistake. I then decided to bulk and focus on strength gains, and everything took off from there. I started with Strong Lifts, going from benching the bar for 5x5 to benching a plate for 5x5. I did this for about a year until I could squat and deadlift 2 plates for 5x5. My second year of training, I started incorporating accessory lifts. I made a Push Pull Leg style routine, putting shoulders on my leg day due to excessive fatigue on my push days. I did 2 days on one day off. I made the mistake of dirty bulking my first year, so I decided to start cutting. I counted calories and macros, and got to about 13% body fat before I gave up and blew right back up to 16%. I finally decided to start a serious cut, getting down to about 11% which took 5 months of strict dieting. Now that I'm as lean as I've ever been, I plan on starting my very first lean bulk in preparation for my first bodybuilding competition. I have about a year and a half to train, so I plan to bulk until January 3rd, allowing myself about 16 weeks to cut before my show. I'm going to focus entirely on hypertrophy training. The routine is in the drive folder I posted earlier.",4.023417139070894,5.8925608079584775,4.49717367297357,84.72393985128473,72.40830449826991,7.479702569388206,28.387837738349408,8.197803283752503,1.9043184421703607,2369,93,460,37,47,749,283,578,0.079,0.862,0.059,-0.809,0,1,1,0,0,0,102,0,1,2,14,27,18,5,0,28,0,28,20,14,8,5,60,63,34,0,7,7,0,1,0,3,1,6,1,2,4,18,18,9,0,12,3,0,15,4,13,0,9,24,4,56,5,89,34,9,92,0,2,2,1,18,26,1,5,48,274,74,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05732084865633191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0670092284077157,0.0,0.0,0.05511593638205426,0.0,0.0,0.0,0.12198535041288508,0.08075652945109969,0.0,0.0,0.0,0.3184722749134445,0.0,0.0,0.0,0.0,0.0,0.0,0.07582579067176007,0.0,0.0,0.0,0.0,0.05722902849625325,0.0,0.0,0.1849054497884945,0.0738968422068947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12967365940995754,0.0,0.0,0.06441953979841432,0.0,0.0,0.0,0.0,0.0,0.0,0.07851971520627253,0.0,0.3048462336644301,0.0,0.0,0.055378223695098434,0.0,0.07489756439170754,0.0,0.0814724871038352,0.0,0.1719822673807959,0.0,0.0,0.07097246190121392,0.0,0.0,0.06420938430935387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07878467821403518,0.05842711426260165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2034702918445303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.057212673746478065,0.0,0.05269155710981222,0.053148308329109634,0.0,0.0,0.0,0.06726492152724217,0.0,0.0,0.0,0.07521397453329097,0.0,0.09714169831916504,0.05451432796672522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07868088923781665,0.0,0.0,0.20594305190108228,0.0,0.0,0.0,0.0,0.07205615988173106,0.16059146679411612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.061212596814072165,0.06818216587216891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0551812050460852,0.0,0.0,0.4058723024878693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10778582966838048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12538800643006492,0.0,0.06794233677901904,0.0,0.2389105942356013,0.04866463821479723,0.0,0.0,0.0,0.0,0.0,0.0,0.17742550193973378,0.04227752525188474,0.0,0.057495745935299936,0.0,0.0,0.0,0.0,0.0,0.0,0.0690950075888311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4154243777168804 fitness,bodmon,2018/03/17,Do sternum chin ups have similar back activation to a horizontal row? I'm asking because deadlifts and bent over rows (including pendlays) tend to aggravate my lower back so I'm looking for horizontal pull alternatives for my home gym. Just to clarify I have a power rack and pull up bar.,5.901226415094342,7.815350018867928,7.611462264150944,64.09191037735852,67.67924528301887,11.337735849056607,37.778301886792455,11.20814326018867,5.159645283018868,233,13,37,8,4,81,40,53,0.11,0.89,0.0,-0.6908,2,0,0,0,0,0,5,0,0,0,1,4,0,0,0,2,0,3,1,0,0,0,3,8,3,0,0,1,0,0,0,0,0,0,0,1,0,0,2,1,0,0,2,0,2,0,0,0,0,0,1,3,0,8,8,0,8,0,0,1,0,1,4,0,0,2,22,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4052397062138525,0.0,0.0,0.6666295493291577,0.0,0.2642417471902256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4348097984671624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3640090145418337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sparkinflint,2018/03/17,"Is it possible to train everyday Because its easy to integrate into my schedule and even benefits my day to day activities, I've been going to the gym everyday for the past 3 months with perhaps 4 days off. I follow a routine where no muscle group is hit without a day of rest. My schedule would be something like this: chest, legs, shoulders, back, chest, legs, arms. Is this type of training sustainable? Should I take days off or is it fine to continue like this? I feel fine physically as of now. Edit: i am also 18, which may play a factor in recovery and training capabilities.",5.055727272727271,6.528955254545457,6.185227272727275,75.20784090909092,69.18181818181819,9.5,32.84090909090909,9.827888789773867,3.3974545454545453,458,21,82,11,8,153,77,110,0.02,0.828,0.152,0.9129,0,0,1,0,0,0,17,0,0,0,0,5,6,0,0,5,0,10,6,6,0,0,10,15,5,0,2,2,0,1,2,0,3,0,0,0,0,7,4,0,0,1,2,0,2,2,0,0,0,1,1,7,6,16,9,1,21,0,0,0,0,1,5,0,2,16,55,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18165087630026505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1746634667245783,0.0,0.1384678481895963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7324611763023938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1500296921474848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11485329817544775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12909394246327935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22194693688568934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.181308067922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21683930723467926,0.0,0.0,0.0,0.0,0.0,0.25607623108746186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17487030438127893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17078768782193873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2189634133251476,0.0,0.0,0.0,0.0,0.1613600462713946,0.0,0.0,0.0 fitness,HumidTentacle,2018/03/17,Kettlebell/Bodyweight programs Over the next month I'm going to have a bunch of time on my hands and only my bodyweight and some kettlebells. I want to do as much as I can to set good habits going forward when stuff gets busier and I was wondering if there were any good programs that balance cardio with building muscle using what I have at my disposal. I'm pretty ectomorphic and currently only do bjj/yoga. Thank you for any suggestions. ,7.071927710843376,7.636431614457834,7.091228915662651,73.78840963855423,64.18072289156626,10.013493975903614,33.46746987951808,9.888512548439397,3.3563031325301207,356,14,60,7,5,114,61,83,0.0,0.8440000000000001,0.156,0.8957,1,0,0,0,0,0,6,0,1,0,0,2,3,0,0,2,0,7,2,1,1,0,10,16,8,0,2,1,0,1,0,0,0,1,0,0,0,3,5,0,0,1,0,0,3,0,0,0,0,2,1,8,3,11,14,3,12,0,0,0,0,2,4,0,3,6,41,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3332737474275858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12802426278396148,0.0,0.2785258822061013,0.4110589874457484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19559008194138613,0.0,0.18013396853982586,0.0,0.0,0.0,0.2606048075427914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3727307666563215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2492956748403817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28051431416741635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2256016304942069,0.0,0.0,0.0,0.0,0.0,0.0,0.14288588434558844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21163749842950896,0.0,0.0,0.14453204310879092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2657374540645556,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CongoMan84,2018/03/17,"Lifting and running question I am doing cross country and track at my school and like to mix in gym workouts with weights between seasons, I will do upper body one day and run the next, a every other day cycle. Does running “count” as a leg day or would squats and deadlifts mess with my normal running ability? Sorry about the long worded question",9.547641025641028,7.981299661538461,8.472307692307695,72.91102564102566,60.07692307692307,9.282051282051283,41.66666666666667,6.42735559955562,3.375512820512821,278,13,45,1,3,86,51,65,0.058,0.8690000000000001,0.073,0.25,0,0,0,0,0,0,4,0,0,0,0,1,2,0,0,4,0,5,3,2,0,0,13,5,7,0,2,1,0,1,1,0,2,0,0,0,0,1,7,1,0,2,2,0,5,0,1,0,1,0,1,4,1,8,3,0,14,0,0,0,0,2,3,0,3,7,29,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2527797269441645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4402927927154112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1991486384772249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19173811567483606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11117954079303452,0.0,0.0,0.20139289343778075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2420240033614397,0.0,0.22297095174649664,0.0,0.0,0.0,0.0,0.15420778454064618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.509862494458111,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2303136808602748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2547467484036497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27711978429026946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16165968405354628,0.0,0.0,0.0 fitness,papyrto,2018/03/17,"Recovering lost size/muscle from last week. I look small as hell right now, and I don’t have access to a gym. So I stick to a very consistent and rigorous training and nutritional plan, but I‘m away from home, and I missed like a week of hitting my caloric (maintenance) goals and any access to a gym that has the equipment I usually use. So for like five days I was missing my caloric goals by like 500-1000 calories a day, but I also wasn’t lifting at all, so I’ve noticed that *in this time my shirts have actually gotten looser*. I won’t have access to a gym for another week, but I’m trying to at least eat a lot to regain some of the lost size. Will the extra calories actually go to where I lost size on my arms, back, etc., or just my stomach? What else can I do to maintain until I get back to my gym?",5.481726190476196,4.558607053571432,6.510238095238098,81.63476190476193,67.75,9.609523809523813,31.16666666666667,8.841846274778883,2.2178523809523814,627,21,138,9,9,211,98,168,0.112,0.8270000000000001,0.061,-0.7385,0,0,0,0,0,0,23,0,0,0,6,9,9,1,0,10,0,11,4,3,1,1,14,24,15,0,0,5,0,0,3,0,2,0,0,1,0,4,5,1,0,0,4,0,1,3,6,0,1,6,1,17,3,23,15,6,21,1,5,1,0,0,8,1,3,15,90,21,2,0.0,0.0,0.3021094393902753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12378715294787035,0.0,0.0,0.0,0.10526390756246276,0.16231296949930882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14543223403981456,0.2380510758902305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1996561437104152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15839091932893132,0.12930890207006665,0.0,0.0,0.0,0.17263406222827704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08087246155727594,0.0,0.08797189380980826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15526905525997664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12617618718260953,0.0,0.0,0.0,0.0,0.0,0.22687074223495005,0.0,0.0,0.0,0.12998634343861054,0.0,0.5069214503502014,0.13159867239100922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17623178411612578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13219157185878208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09026049389025363,0.0,0.0,0.0,0.0,0.10509364664094932,0.0,0.0,0.0,0.0,0.13369063866199207,0.17048158315385545,0.12771965907870628,0.0,0.0,0.3724945563149126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,doloresumbridge42,2018/03/17,"Help with GSLP Hello /r/fitness. I'm 5'8'' tall and weigh about 132 lbs. I have been trying to follow GSLP, particularly the Phrak's variant, for the past few weeks. While I think I do reasonably well on squats (upto 120lbs) and deadlifts (upto 95lbs), I am faltering at the arm/shoulder exercises. I cannot do any chin-ups and I can barely bench press 65lbs. I am hoping that the bench press will improve with time, but I am not sure what to do about the chin-ups. Any suggestions are welcome.",3.459062499999998,5.314241781250002,4.085833333333337,87.14250000000001,73.89583333333334,6.883333333333333,23.458333333333336,7.6454224807358475,0.9684833333333328,385,11,78,5,8,122,66,96,0.028,0.846,0.127,0.7787,0,0,0,0,0,0,20,0,0,0,0,3,4,0,0,5,0,12,2,0,1,1,11,16,5,0,1,2,0,2,0,0,1,1,0,0,0,2,5,1,0,2,1,0,1,2,0,1,0,1,2,8,4,9,14,1,8,0,0,0,0,4,3,0,1,4,44,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4583322014491507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2258786191083937,0.0,0.0,0.3347090714239548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3216969740692832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34648387892141985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31761095076460194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2159308521151428,0.0,0.0,0.19650273216420047,0.0,0.0,0.0,0.0,0.22879543206527395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2703146373989124,0.0,0.3029962589841757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,INNTW,2018/03/17,"As an endurance athlete trying to cut fat % and maintain muscle mass, what would be the effect of going over on carbohydrate macro targets, and under on fat? I’m training for triathlon and burn quite a lot of energy, but I’ve never really been too concerned about tracking how much I eat. However, recently I’ve been getting more serious and recognised that I need to bring my body fat% down, and have targeted 6%. Currently at 17% and started at 20%. I should also probably mention that im now 78kg/172lbs, and started at 81kg/178lbs. Two of the biggest changes that I’ve made are that I’ve cut out all junk food, and increased my training, currently burning on average 2000 calories a day, but it’s starting to take its toll. I’ve been feeling quite weak in the evenings, and haven’t been able to exert myself as much as usual on my morning cycles. So I started using My Fitness Pal to start tracking calories, and it turns out I’ve been about 1000 calories short per day, especially on proteins, which explains why my weight has been falling faster than my fat % - my muscles are obviously wasting away. I’ve made changes to my diet, but often find myself going over on carbohydrates, and under on fats. What would be the effect of this? Would the excess carbohydrates ironically end up hurting my fat loss? Would I be better off eating more healthy fats and cutting down on carbohydrates? I’m keen to take enough carbohydrates to keep my glycogen reserves up for performance and muscle rebuilding, but am I overdoing it? Thanks. ",7.367624031819132,8.042020608540927,7.107716139836718,73.54447979903706,63.55516014234875,9.601088549298725,37.88172493196567,9.478462496947786,3.730247896169145,1225,60,204,21,17,387,158,281,0.086,0.8340000000000001,0.081,0.3720000000000001,3,0,0,0,0,0,39,0,0,0,7,9,10,3,0,8,0,20,14,8,6,3,40,42,23,0,6,4,0,2,0,1,5,8,0,0,0,12,15,12,1,5,0,0,5,2,7,0,1,8,2,18,3,44,26,8,48,0,2,0,0,3,28,0,2,15,135,30,0,0.11984772281633035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09584218063642977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11260088073172896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10599557150915476,0.0,0.13312380231384344,0.0,0.0,0.0,0.0,0.0,0.0,0.2535659989974752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15458373292360145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24526828091581496,0.0,0.0,0.10614950972650868,0.12383473498498845,0.0,0.07915829060939247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0605986096770893,0.0,0.0,0.0,0.10953864742955996,0.0,0.144920342151724,0.0,0.0,0.0,0.0626154886391909,0.0,0.13622444553675336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.128299466024443,0.0,0.12945610661412746,0.0,0.0,0.1065261627093878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10189024814331868,0.0,0.2268056262510387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17620373225145974,0.08886556788332724,0.09243395221370516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1292161155658591,0.0,0.0,0.0,0.0,0.2549456111259307,0.0,0.0,0.07677752011247413,0.0,0.11833516774411446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42414417531121335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18022114464949093,0.0,0.0,0.11033968111990287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08136873678114813,0.13035990728421384,0.11707381063632473,0.0,0.0,0.10350995264781833,0.13199533472344424,0.0,0.0,0.0,0.0,0.14594223922578065,0.0,0.0,0.10814392872092857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.340545534758273,0.0,0.0,0.0 fitness,underthe9un,2018/03/17,"One arm chin up vs Weighted pull up Looking to do a one arm chin up. 5'10 - 150lbs. Do I technically need to be able to do a weighted 150lbs chin up to have the strength to execute a one arm chin up?",2.385968992248064,2.9195567441860497,3.9953488372093036,91.94713178294576,74.58139534883722,7.593798449612403,28.286821705426355,7.793537801064563,1.341533333333333,152,6,38,2,3,51,22,43,0.0,0.922,0.078,0.4939,0,0,0,0,0,0,4,0,0,0,1,0,1,0,0,4,0,5,5,3,0,0,2,7,0,0,1,1,0,2,0,0,0,0,0,0,0,0,0,2,0,0,0,0,1,0,0,0,3,0,3,1,1,10,6,0,6,0,0,1,0,0,5,0,0,0,23,1,0,0.284912505463832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23925474754150705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2112590126881832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5791922618876687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6938933515581713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,redblueninja,2018/03/17,"Should I add a bicep/tricep day as a beginner? Hi, I've been lifting for 3 months now according to the Wiki, i.e, Phrak's Greyskull LP. Following are my lifts for 5 reps: Deadlift: 30kg-->70kg, Squat: 25kg-->65kg, Bench Press: 30kg-->60kg, OHP: 30kg-->50kg I'm 6'3. Body Fat ~20-21%. Weight gain 89kg--> 94kg. My plan is to bulk up to 105 kg and then go from there. My arms are skinny compared to my frame. Should I add an additional arm day or just continue with my LP? I apologise if stupid question.",0.9317333333333302,3.5157020400000007,1.2880000000000038,97.70233333333334,93.6,5.066666666666666,22.66666666666667,6.742157984588678,0.6636666666666668,404,16,86,6,15,121,77,100,0.038,0.8909999999999999,0.071,0.4515,0,0,0,0,0,0,45,0,0,0,2,3,1,1,0,4,0,6,6,5,0,0,11,9,5,0,3,3,0,2,0,0,2,1,0,0,0,0,5,3,0,1,0,0,2,0,1,0,0,1,2,8,0,10,6,0,10,0,0,0,0,2,1,0,3,7,35,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4325200549818952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5022435019230962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22129703197077225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3108041828911277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4362014248574205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4741672355879775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SmearMeWithPasta,2018/03/17,"Fat loss is too rapid. Greetings! I started a cut two weeks ago and I set my calories at 1890, around 20% deficit from my maintenance calories, since I’ll be running this cut for only a month until I get back to bulking and I’m seeing a rapid weight loss I can’t explain so maybe someone can shed some light? I’m using Happy scale and I input my weight everyday (with the advanced lag compensation) and right now it’s reaching the 0,8 kg per week lost. My 1890 cutting calories is for 3 times a week training but I only train twice a week so I can’t explain this rapid weight loss. I weigh everything on MyFitnessPal and never go over the top. Maybe because I’m on my feet a lot during the day? I’m a salesman and I don’t eat the calories burned back (that sometimes are around 250 calories). Thanks. I would love any insight! ",1.4663126188966409,3.9424754156626487,2.531826252377936,92.47192454026636,84.0,4.699556119213697,24.399492707672795,6.05967700443912,0.5998361445783136,653,26,132,5,19,207,103,166,0.1,0.775,0.126,0.846,0,0,0,0,0,0,18,0,0,0,6,8,10,3,0,12,0,9,8,2,1,1,18,23,10,0,1,1,0,3,0,0,1,1,0,0,0,4,9,6,0,3,0,0,3,4,7,0,2,1,5,15,3,12,20,2,27,0,4,1,1,3,8,0,2,15,70,19,0,0.0,0.0,0.0,0.0,0.0,0.0,0.1220555758026685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09363522463171944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24514999549084995,0.0,0.0,0.0,0.2117531685927348,0.0,0.08393571406835816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08879989494183567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14089320503505398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12374861579999882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0719383431585243,0.0,0.07825348905341782,0.0,0.0,0.0,0.0,0.0,0.0,0.14657560510106366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15030699180537374,0.1170607431921171,0.12427233016704578,0.0,0.0,0.0,0.27666007362667744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10990437380488496,0.0,0.0,0.0,0.10619649416400499,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20944181371862147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11758814404711568,0.0,0.0,0.0,0.0,0.1097226301305448,0.0,0.0,0.0,0.0,0.11390017589943124,0.0,0.0,0.0,0.11666591371767375,0.0,0.13618082583494862,0.0,0.09745904693980084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12676821688871334,0.0,0.0,0.0,0.0,0.0,0.0,0.08028926358988478,0.0,0.0,0.0,0.0,0.0,0.0,0.13450499465016788,0.0,0.0,0.11892160639054265,0.0,0.0,0.0,0.0,0.4417925987143987,0.5030149783184692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09781238665128927,0.0,0.0,0.0 fitness,colinparr,2018/03/17,"4000 calories a day I just recently had a fight where I fought at 155lbs. My normal walking around weight is 175lbs. It has been 7 days after the fight and I quickly rebounded to 175lbs but have still been eating 4000kcal a day. I have still been doing 2 hours of hard training each day (grappling, striking). I'm worried this amount of food is excessive, but I have just been listening to my body and eating when hungry. Should I stay with this approach or cut back on the calories? Thank you in advance!",3.5283333333333324,5.924767666666668,3.442916666666669,89.37708333333337,75.45833333333334,5.933333333333334,26.291666666666664,6.937597516519254,1.1865916666666667,400,15,75,4,9,121,67,96,0.136,0.8290000000000001,0.035,-0.7463,0,0,0,0,2,0,11,0,1,0,1,9,5,4,0,5,0,13,5,1,0,0,12,17,6,0,2,5,0,2,0,0,1,0,1,0,0,3,5,4,0,0,0,0,3,0,4,0,0,6,3,9,1,10,10,2,21,0,0,0,0,5,5,0,1,12,54,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1756736231680263,0.0,0.0,0.0,0.15174157466131413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2191992355276022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5090695351680596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4038542975896137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23862320381419186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17677705801088828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19433924691112195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19335040336715675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.194848538388263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21033720685430024,0.3151904949575757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18168331530091064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24030584097995603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20040741897476785,0.0,0.0,0.0,0.0,0.0 fitness,GoldenState-,2018/03/17,"Why is 5x5 Strong Lift bad but 5x5 Ice Cream Fitness is acceptable again? It's the same routine but ICF has more exercises. Is it cause that Mehdi guy has said some made up bs that he pulled out of his ass and made them seem like facts? I forgot what ridiculous things he said but recently I went back to the gym after taking a long break and I don't feel motivated to go and I'd force myself to go. I remember I did 5x5 SL and I was motivated to go to the gym cause SL made it simple. I was thinking about doing SL for a little bit again but then I remember there was ICF, like SL but with more exercises for aesthetics. Why is 5x5 Strong Lift bad but 5x5 Ice Cream Fitness is acceptable?",0.8906381118881121,3.174599930069931,2.7487718531468524,91.27392701048952,84.66433566433567,6.372202797202798,19.42701048951049,7.6454224807358475,0.5889304195804197,542,15,120,10,16,180,79,143,0.132,0.715,0.153,0.34,0,0,0,0,0,0,8,0,0,1,4,5,9,1,0,5,0,13,3,1,7,1,30,27,11,0,0,6,0,1,2,0,0,2,2,0,1,7,6,0,1,9,4,0,5,1,3,0,0,11,5,11,6,13,16,5,18,0,0,2,1,7,5,1,2,9,68,18,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12184517486307833,0.2646132596493785,0.0,0.0,0.0,0.0,0.0,0.0,0.1729961661156332,0.0,0.0,0.0,0.0,0.0,0.0,0.3255620448774312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08012162166605763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2701676708044355,0.0,0.0,0.0,0.0,0.1568993035130988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15483010753362064,0.15881752706069266,0.0,0.14023121126900778,0.0,0.0,0.0,0.0,0.0,0.4498131559878679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15645912654276606,0.0,0.3590062701946544,0.0,0.3014615542644689,0.0,0.0,0.0,0.0,0.14425510448220116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1191414328214331,0.0,0.0,0.0,0.0,0.0,0.10527310554975007,0.10153411636763007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14689306239305985,0.2859691662442618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,wyyit,2018/03/17,"Does anyone else experience weakness in regards to strength training after yohimbine supplementation, and is there a counter to this issue. Hello, I have tried yohimbine during 3-4 different time periods in past cuts and am now using it in my current cut. I take yohimbine (0.2mg/kg) and caffeine (100-200mg) at 8:00am in the morning, fasted, and will either do low intensity cardio (walking 2 miles) or just go about my day fasted for 3-4 hours before I start eating at 11:00am-12:00pm. That evening at around 6:00pm, hours later and after having a few meals in me, my strength still takes a notable hit and I cannot seem to lift with the same volume or intensity. For example, at my last push day six days ago I did OHP at 115lbs for 5x5, and today after supplementing yohimbine could BARELY get out 115 5x3, despite maintaining 115 for 5x5 for the past 2 months of my cut with no drops in reps before. This happens across the board in all my compound lifts following yohimbine supplementation even if its hours apart. I meal prep so I know that I am not eating differently in response to yohimbine nor am I changing anything else in my routine, this happens specifically when I introduce yohimbine into my supplementation. This is something I've noticed the moment I start supplementing yohimbine to finish my cut and I was wondering if this is a common issue and if there is anything I could do to counter this.",10.020199485199484,8.617973513513515,9.183484555984556,67.66382400257402,59.038610038610045,11.258815958815957,40.88835263835264,9.928628108626363,4.121455341055341,1136,50,189,17,12,359,149,259,0.063,0.911,0.026,-0.7351,3,0,1,0,0,0,34,0,0,0,2,12,8,4,0,9,0,17,6,0,1,1,30,31,17,0,5,8,0,0,0,0,1,2,0,0,0,10,14,4,0,3,0,0,4,4,6,0,1,2,0,23,2,36,25,4,55,0,1,0,0,1,21,0,7,29,126,33,0,0.0,0.0,0.0,0.0,0.0,0.0,0.11059045826582163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08723370914440948,0.12782933587122122,0.20533044263967404,0.11106108904450586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21231977424284912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13197744403505932,0.0,0.0,0.0,0.0,0.19921825644366228,0.0,0.0,0.24137580797090594,0.0,0.0,0.0,0.0,0.2606911573847319,0.0,0.0,0.1091765850226316,0.0,0.0,0.0,0.0,0.2553172029855982,0.2084386361133876,0.0,0.0,0.0,0.0,0.16480299267436216,0.0,0.0,0.0,0.0,0.1220372838550645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06518091684436758,0.0,0.07090285845939805,0.0,0.0,0.0,0.0,0.0,0.22064621213578284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36858456067808815,0.0,0.0,0.0,0.0,0.2604299218219739,0.0,0.0,0.0,0.0,0.06856374571037246,0.10169443845436044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09958066220711448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14203783395009414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23819129567086636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11357501685556155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09604481979334162,0.0,0.0,0.17660873896737056,0.0,0.09963191683302287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18760501112887265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07274740539986521,0.0,0.1182560164612128,0.0,0.0,0.08470250701746787,0.0,0.0,0.0,0.0,0.10775087382898768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13529475209745687,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DNPPls,2018/03/17,"Someone explain hydration, electrolytes, and water retention to me. I'm honestly not sure what the hell is going on. Some days my face is bloated to all hell and I'm dehydrated, thirsty, lips are chapped, dry eyes etc. My stomach looks like I'm pregnant and my muscles are flat as hell, no pumps in the gym and I don't sweat at all. Then some days I piss so much water out at night and I wake in the morning with my jawline clearly visible, abs visible, lips clear and my muscles look full, killer pumps and I actually sweat in the gym. I drink around 3-4L of water daily and my urine is always clear. Sodium usually stays between 1-2g daily. Potassium around 2-3g daily. 300mg Magnesium supplement every night. Symptoms on bloat days: Not sweating in gym (feels like a cold sweat will come on when I train really hard, but still don't sweat), lethargic, brainfog, always thirsty, muscle cramps, irritable, no muscle pump, chapped lips, dry eyes, get physically exhausted easily.",4.081521739130434,6.296198673913048,4.863478260869567,80.67663043478264,73.13043478260869,8.078260869565218,29.97826086956522,8.841846274778883,2.6567673913043484,772,34,139,16,16,249,112,184,0.14400000000000002,0.77,0.086,-0.9031,0,0,1,0,0,0,35,0,0,0,0,5,9,4,0,5,0,8,22,15,0,6,26,18,13,0,0,3,0,2,2,0,1,3,0,0,0,1,13,4,0,2,4,0,2,6,5,0,0,0,7,13,4,18,17,7,25,3,0,4,0,1,13,4,2,11,69,14,0,0.0,0.0,0.17705730009390308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30194187553750224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3230365465206973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1562927579994956,0.0,0.0,0.0,0.0,0.0,0.0,0.3510374699698741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17774015061357418,0.0,0.0,0.0,0.0,0.0,0.0,0.20235131364363115,0.0,0.0,0.15286932726784475,0.0,0.0,0.0,0.0,0.0,0.09174049654694527,0.12961933235480164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09479385830630332,0.0,0.10311538781143807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16253279602853854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17728286884598454,0.0,0.0,0.0,0.304724421253023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1333777951038163,0.0,0.0,0.0,0.0,0.3405345149484713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11623381883337915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15373181544865924,0.0,0.0,0.0,0.0,0.19338875034766576,0.14489660876672816,0.0,0.0,0.0,0.0,0.0,0.0,0.17100315312789247,0.1885835372225844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19982830652280176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Trademark_,2018/03/17,"Loosing Max’s while cutting? I started at 198lbs about 4 and a half months ago,this week my weight average was 151lbs over he months this is where my lifts were Squat:95-135lbs Bench:80-130lb Dead:95-160lbs I’ve been cutting the whole time I’m 5’8 I’m curious because I get Torwards the end of my cut my weight isn’t progressing and I actually dropped my squat 10lbs to work on form to see if I could push it higher with a weight rebuild Macros are 1800cal 30fat 203carb 180protein First time lifting and never came to this issue before so just trying to get some advice.should I expect to progress more in weight before ending my cut?Should I be happy where my lifts are at until the end of this cut? Thanks guys ",2.277587812103256,5.072936784172665,2.200262378332628,93.85099026661028,84.03597122302159,4.421667371984765,24.00380871773169,5.900188976854957,0.4904512060939483,579,22,111,4,17,172,96,139,0.055,0.852,0.093,0.7929,0,0,0,0,0,0,11,0,0,0,4,6,6,4,0,5,0,9,4,0,0,1,11,17,7,0,3,2,0,4,0,0,0,0,0,0,1,4,5,4,0,0,0,0,2,2,4,0,2,4,5,13,2,15,11,4,23,0,0,1,0,2,7,0,2,13,62,17,1,0.0,0.0,0.1351659216440492,0.0,0.0,0.0,0.12278088672976795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08443449907008639,0.0,0.23572386407099116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1584187068868898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11058908047978797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.368036630675157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11781665897362925,0.0,0.0,0.0,0.0,0.14473166841888496,0.0,0.0,0.0,0.0,0.0,0.0,0.13714682054328226,0.0,0.1474466254319815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14456860579873526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22111495329078826,0.0,0.0,0.0,0.10682756306135167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1103746529657198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09803819386713514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12752153251820125,0.0,0.0,0.0,0.0,0.0,0.0,0.16153275937813566,0.0,0.0,0.0,0.0,0.094039296725233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1111044838879382,0.6746721692982132,0.0,0.0,0.0,0.15464163092795236,0.0,0.0,0.0,0.10083703554556978,0.0,0.0,0.0,0.0,0.0,0.0 fitness,elfpaladin,2018/03/17,"Transgender fitness 6 months - am i doing this right? hey guys. before pics (warning- me in underwear) trans woman, 125lbs, 5'6"", 29 years old: https://imgur.com/a/4vkgO after pics trans woman (still), 140lbs, 5'6"", 30 years old: https://imgur.com/a/CmpEy sorry about the before pics; i didn't realize they were before pics when i took them and they're not the best. &nbsp; **GOALS:** make body more ""shapely"" (feminine) lean out build muscle on lower body prevent upper body from getting too big (being trans is super weird- my ribcage is huge compared to most girl's) be healthier in general &nbsp; my routine has been the strong curves template with barbell work wherever possible. for those who don't know, there are two strong curves templates: one that is a full body routine, and one that is lower body only. &nbsp; **full body template:** glute dominant exercise horizontal or vertical pull quad dominant horizontal or vertical press hip dominant, straight-leg hip dominant, or hamstring dominant exercise glute accessory linear core lateral or rotary core &nbsp; **lower body template:** glute dominant quad dominant hip dominant, straight-leg hip dominant, or hamstring dominant glute accessory &nbsp; for most of the past 6 months, i have followed the full body routine. what this looked like specifically for me was: **A** 3x8-12 barbell hip thrust 3x5 bodyweight chin up 3x5 barbell squat 3x5 barbell floor press OR military press (alternating) 1x5+ deadlift glute accessory ab wheel rollout landmines &nbsp; **B and C** 3x8-12 barbell hip thrust 3x5 bodyweight chin up 3x5 barbell squat 3x5 barbell floor press OR military press (alternating) 3x20 russian kettlebell swings glute accessory ab wheel rollout landmines &nbsp; **CURRENT ROUTINE:** &nbsp; **A (Friday)** 1x5 Deadlift warmup 1x5+ Deadlift **CURRENT PR: 202.5lbs** 3x5 Wide grip barbell row **CURRENT PR: 82.5lbs (and always rising)** 3x8-12 Barbell hip thrust **CURRENT PR: 270lbs** -OR- 3x5+ Barbell hip thrust (ALTERNATING) **CURRENT PR: 290lbs** 1x30 Banded side lying clam (or other glute accessory) 1x10 Stomach vacuum &nbsp; **B (Sunday)** 3x5 Barbell squat warmup A: 3x5 Barbell squat **CURRENT PR: 110lbs (very low i feel)** B: 3x5 Wide grip barbell row 3x8-12 Barbell hip thrust -OR- 3x5+ Barbell hip thrust (ALTERNATING) 3x12 Romanian deadlift 1x30 Banded side lying clam (or other glute accessory) 1x10 Stomach vacuum &nbsp; **C (Tuesday)** 3x5 Barbell squat warmup A: 3x5 Barbell squat B: 3x5 Wide grip barbell row 3x8-12 Barbell hip thrust -OR- 3x5+ Barbell hip thrust (ALTERNATING) 3x12 Romanian deadlift 1x30 Banded side lying clam (or other glute accessory) &nbsp; **SOME BACKGROUND:** my routine changed after people started to comment on how big i was getting. started to notice in the mirror too that my biceps were getting big faster than the rest of me, i think from the chin ups. so i got rid of most of the upper body stuff, while still working my back. realized that i couldn't do a single wide-grip pull up, which is why i've added wide grip rows in. the goal there is to get to where i can replace the rows with pull ups. my hip thrust shot up with deads and especially squats lagging behind, so i put those first before the hip thrusts. now i'm doing a weird hybrid of the two strong curves programs. the first 29 years of my life were spent completely sedentary and this has been quite the learning experience. i currently feel fat and kinda want to cut to resolve this, but people keep telling me to bulk. i have built some muscle, as i'm getting fun stretch marks on my thighs and between my legs. it's not really *visibly* noticeable muscle though, and i am terrified that my lifts will go down. really i'm torn between cutting and bulking. hip thrusts are amazing and i love them; my butt doesn't really *look* bigger, but i can feel the difference in the shower lol. the RDLs were added in mostly to improve my deadlift form, and it worked very well. now when i do deads i can really feel them in my glutes, and my deads are rising fast now. squats seem to be a weak point for me, and idk why. my diet was awful from birth to like age 24, when i realized i was fat. then i got down to 119lbs by eating super clean paleo (still sedentary), so i know what eating well means. now i eat more carbs even when eating clean, as it seems to help my lifts a lot. much of my problem (*why i am now fat*) is my diet. i go back and forth between eating super clean with macros on point, to eating like shit. this is something i've gotta reign in, and one of my big goals going forward. &nbsp; **QUESTIONS:** is continuing to bulk really the answer? is my current routine efficient, when considering my goals? does this look like somewhat decent progress for 6 months? i can't even really see a physical difference beyond getting fat :/ do you have any advice for me, in general? &nbsp; really hoping this is a good thread. i tried so hard lol :P",2.095802348336594,4.5330355091324215,2.8229591650358765,83.7391315068493,104.29680365296804,5.7922400521852575,24.982883235485968,7.0633772144321485,2.0122750632746254,3910,175,636,83,175,1222,343,876,0.059,0.8220000000000001,0.119,0.9959,13,0,1,0,0,0,275,0,1,4,19,32,27,3,0,30,3,49,48,35,2,0,74,88,46,3,4,17,0,14,4,0,2,8,0,6,4,25,21,12,2,17,5,1,12,7,8,2,7,15,18,59,19,70,67,18,111,0,1,4,2,19,52,2,26,53,323,84,9,0.0,0.0,0.0,0.0,0.0,0.0435112494676975,0.0,0.0,0.0,0.0,0.0,0.0,0.03705001429737685,0.6271845341933763,0.0,0.03027987325873816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06847699818463586,0.0,0.0,0.0,0.15155672146931168,0.0,0.04672831835736449,0.0,0.0,0.44513493148201627,0.0,0.0,0.0,0.0,0.0,0.0,0.04710364071642003,0.0,0.04668569131252903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09304243391875447,0.0,0.0,0.038965860213095255,0.0,0.0,0.0,0.0,0.27337329994722753,0.0,0.0,0.0,0.0,0.0,0.05881930062126217,0.0,0.0,0.0,0.0,0.04355593044512731,0.0,0.0,0.09005671578775389,0.0,0.0,0.0,0.0,0.07574925279153613,0.0,0.0,0.0,0.0,0.13958105543194205,0.0,0.07591712648454083,0.03734711821076445,0.07122458696029008,0.0,0.0,0.04408871066872568,0.0,0.0,0.0398874280417726,0.0,0.0,0.0,0.0,0.0,0.029845496069600363,0.0,0.0,0.04422533799380755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03957762566748444,0.0,0.0,0.04894172739480298,0.0,0.0,0.0,0.0,0.0,0.03145072275536424,0.08701453302866438,0.0,0.0,0.0,0.11217434624547924,0.0,0.0,0.03785524605053656,0.0401873378509682,0.0,0.029722104871870863,0.0,0.0,0.04850293469306972,0.0,0.0,0.0,0.0,0.0,0.0,0.1066230317430848,0.0,0.032732453600562116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10138852358356716,0.09344715041895564,0.0,0.09051790193688597,0.03386477471177958,0.0,0.0,0.0,0.0,0.042506040691614684,0.06173880285037295,0.0,0.0,0.0,0.08418477688229441,0.05019747958786215,0.0,0.0,0.0,0.042606306308686434,0.0,0.04476191328049087,0.04988040801802137,0.04735992410726783,0.0,0.0,0.1996758647249226,0.0,0.0,0.0,0.0,0.038025797582918935,0.0,0.0,0.0,0.0,0.035482238089733005,0.0810713804535352,0.0,0.0,0.045706305045058265,0.0,0.0,0.0,0.0,0.0,0.03427904455413662,0.0,0.049844308572425285,0.0630328511703041,0.0,0.1066779111090589,0.0,0.0,0.0,0.05097273905198189,0.0,0.0,0.0,0.0,0.0,0.0,0.0389185430792168,0.0,0.0,0.0,0.0,0.028531090828987936,0.04374753172148768,0.0,0.0,0.0,0.0,0.0,0.04947111308048804,0.03023089655586132,0.0,0.08699277876874248,0.0,0.0,0.0,0.0,0.07347884339668137,0.026263166426642004,0.0,0.0,0.0,0.080070204894216,0.0,0.1205360210187363,0.0,0.0,0.0,0.0,0.09724851514419734,0.0,0.0,0.0,0.0,0.0,0.08602174563324859 fitness,travelsonic,2018/03/17,"Uncertainty of if I am on a good path, feeling overwhelmed. I've been working on building \*overall\* functional strength. At this moment, I primarily stick to a full body workout, and work out 3 days a week. Right now, I stick to benchpress, back squat, deadlift (though since I want to get into playing rugby, I supplement this with trap bar lifts too)... yet there is a nagging feeling that leaves me unsure if I am going about it in a logical manner that will see gains. Searching the internet sure as hell isn't helping either, because I see so much conflicting information - what is good, what is bad, how simple is too simple, whether doing more is better, if I should change things up at all, and if so, what point that is. TBH, this isn't my first rodeo with weight lifting, been on and off (my offs in the past having been due to battles with depression and mounds of college classes/work), now I am in a state where I can ensure I keep things going, but now I feel my overthinking things will be the next thing to stamp out / become my pitfall if I don't stamp it out. I want to get into shape, as I wish to play rugby, but feel like I need to be stronger if I don't want to go and get my currently-140-lb ass killed. How do I know that my reps/set quantities are adequate, how do I know that I am doing the right exercises for my goal, how good I know that my choice s in exercises are the right ones for my goals, adequate, do I need to worry about changing things up ever? (and no, I don't buy that muscle confusion bullshit.) I also am overthinking about the quality of my diet. Here it is: *breakfast*: 3 eggs, scrambled - plus a smoothie made up with greek yogurt, bananas, pineapples, strawberries, blueberries, raspberries, and grapes. Drink: A glass of orange juice, and coffee - black (no cream, sugar, milk, etc). I also eat, on top of that, 2 bananas. *lunch*: 4 sticks of Jarlesberg cheese, sliced turkey - 1/3 lb to 1/2 lb , a quart sized bag packed to the gills with with grapes, mini sweet peppers, string beans, carrots, and peas. *snacks* - usually a little more cheese, or a mix of almonds and walnuts. *dinner* more often than not, some form of lean meat - like chicken, sometimes though I will enjoy steak or lamb chops, or veal, but most often I have some variation of chicken for dinner. Sometimes just baked, with seasoning, sometimes in tomato sauce, sometimes with potatoes, sometimes without. ",6.225943934114668,6.833423243902441,6.0239364903389285,80.56252494456764,66.00665188470066,8.837535635096613,31.40647766867279,8.738905477910976,2.4376708267342413,1877,69,348,27,28,586,244,451,0.087,0.787,0.126,0.9023,1,0,1,0,0,0,110,0,0,0,9,27,20,4,2,18,0,36,18,2,5,3,73,59,36,1,13,17,0,5,2,0,4,2,0,1,0,22,24,14,2,9,7,1,3,9,8,0,2,4,11,38,12,61,49,12,49,1,2,4,1,2,30,2,15,17,239,60,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1497857965087399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07201205691150463,0.07819491061021888,0.0570889536961174,0.1034304857498746,0.0,0.0,0.0,0.08282695051109425,0.0,0.10402546473505334,0.0,0.0,0.0,0.0,0.0,0.0,0.19814128223692926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0603973308242293,0.0,0.08066171397664701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09174260524049747,0.0,0.0958286439523598,0.0,0.0,0.0,0.0,0.10444593764221766,0.0,0.08471294832607981,0.0,0.0,0.0,0.0,0.0,0.0,0.1894116130816612,0.06690449624754191,0.0,0.0,0.0,0.07965973462095999,0.0,0.0,0.0,0.0,0.14678679226608016,0.0,0.15967254926163704,0.2356507621571843,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06277248181122436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08324156454126179,0.10361127053414476,0.0,0.1544048900478525,0.0,0.0,0.09916318794199776,0.0,0.0,0.0,0.09150657404246583,0.09386318998754717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0886151096393212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06884446964749487,0.13888248137945866,0.0,0.0,0.0995992033501684,0.0,0.0,0.0,0.0,0.0,0.0,0.06346053398557172,0.0,0.0,0.0,0.0,0.0,0.08940074776975465,0.0,0.0,0.0,0.0,0.08853073447501532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23993305538275556,0.0,0.0,0.0,0.0,0.14925589709852133,0.0,0.0,0.0,0.0,0.07746931017476777,0.0,0.0,0.0,0.0,0.0,0.463117574365236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08826522717650072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3110887598388034,0.0,0.18402382274826215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10314365875077884,0.0,0.16571386178105016,0.0,0.07512141134211665,0.11404203452771593,0.0,0.0,0.0,0.0,0.10769435516342486,0.09027649615343973,0.0,0.20453775115085385,0.09510742519253723,0.0,0.0,0.0,0.0,0.0 fitness,Kysiz,2018/03/17,"Is it normal to always have tight quads? I stretch and do a mobility routine w/ foam roller for 20-25 minutes before my workouts. I do a brief cooldown stretch for 5 mins afterwards. Every time I notice that I have really tight quads, is this normal? I do full body 4x a week but hit legs hard for two of those sessions. I wanna say it could be a postural issue or just comes w/ working out more frequently. Thoughts?",3.267142857142858,5.192856585365856,4.232229965156797,85.58402439024394,74.60975609756099,7.124738675958188,27.567944250871076,7.957251820313856,1.7675310104529616,328,13,64,5,7,106,62,82,0.03,0.97,0.0,-0.2824,0,0,0,0,0,0,11,0,0,0,1,1,0,0,0,4,0,9,2,2,0,0,13,12,3,0,4,3,0,3,0,0,0,0,1,0,0,5,3,0,2,1,2,0,2,0,0,0,1,1,4,7,0,7,8,2,11,0,0,0,0,1,4,0,1,5,39,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20861817959132928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21334328702267505,0.0,0.0,0.0,0.0,0.27849213748065965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2159721012471039,0.0,0.0,0.0,0.20017861179526275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21124145641075825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22459485601990398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26168535530283743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.491302508303563,0.0,0.285445088518547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16061692435871605,0.0,0.0,0.0,0.0,0.0,0.0,0.1993817038417695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19904277251762856,0.1461961858778781,0.0,0.0,0.0,0.0,0.0,0.0,0.2449158993389538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20111154964328948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18252631910390965,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jarjarshanks,2018/03/18,"Progress post M/21/189LB/5'11 ft Photos: Before:https://i.imgur.com/PdJPd0j.jpg After:https://i.imgur.com/vY439kv.jpg Background: In the two years that I've been lifting I went from pretty skinny to relatively fit. I went from being 140 pounds to 189, and I went from hating my body to loving it. Before I was super skinny I was overweight and weighed about 240 in high school. I had never worked out or been really physically active. I started playing airsoft and watching what I ate, becoming more and more active as I lost the weight. It was when I hit 140 that I realized I wanted to build some muscle. Programs: I did alot of programs in these two years. I should have just stuck with one at one point, which is what I plan to do now. But, I started with Ice cream fitness (ICF) and then switched to stronglifts due to time constraits as a college student. Once I felt my lifts were acceptable I switched to PPL for three months before doing the Texas method for one month, eating an absurd amount of calories 5000-5500 during this time. My lowerbody lifts skyrocketed from the Texas Method, going from a 260 squat, to 325 squat. Since then I followed n-suns for a litte, and also the boring but big variant of 5/3/1. Lifts: Squat: 135LB--335LB Deadlift:135--350LB Bench:Actually not sure but my first attempt was 65lb for 5--208LB OHP:130LB Diet: I started out small, boosting my calories to 3000, eventually. After I hit a peak at 3000, I boosted to about 3500. And like I said I ate 5000 calories when I was doing the Texas method. A typical day of eating for me is: Breakfast: 6 eggs with cheese~840 Toast 2 strips ofBacon Bananna Lunch: 2 servings of rice~700 cal Chicken thighs Mixed veggies Snack: PB&J ~400 4 eggs~240 Dinner: ~750 8 ounce of ground beef~400 2 servings of rice~300 Mixed veggies~50 Dessert: on training days Strawberry Ice cream~500 Total calories:3430 This was something I tried to follow, but it didn’t happen ever day tbh. Sometimes I’d eat out with girlfriend or friends and family. I’m going to cut now and do n_suns 5/3/1 variant again and try to get stronger on a cut. Wish me luck ",4.5984860641891885,7.363616544270832,3.7299634009009033,86.80563344594593,73.66145833333334,5.818018018018018,28.86796171171171,6.885778809224403,1.5780513231981983,1699,71,292,16,37,497,228,384,0.045,0.835,0.12,0.9785,2,0,4,0,0,0,90,0,0,0,7,10,13,3,0,14,0,21,20,4,0,4,38,46,23,0,3,8,0,2,1,2,1,1,1,0,0,11,17,17,0,3,1,0,7,3,5,0,7,21,5,33,8,50,21,6,49,0,1,2,1,4,17,0,5,25,168,44,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09404542291856356,0.0,0.1274205608056541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12988099007707776,0.2001394630116259,0.0,0.0,0.0,0.0,0.1306281243393778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2275286169814749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3610053379535061,0.0,0.0,0.0,0.0,0.0,0.0,0.10637677587193302,0.0,0.0,0.0,0.0,0.1108636925763059,0.0,0.0,0.0,0.11291533711236315,0.0,0.0,0.10003129277443322,0.0,0.0,0.09085818842476337,0.0,0.06144163322685205,0.0,0.13367063966281675,0.0,0.0,0.0,0.0,0.0,0.10399411587988763,0.0,0.0,0.11610657346028028,0.0,0.0,0.0,0.0,0.0,0.1242518415111062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05745387517534351,0.0,0.0,0.0,0.0,0.0,0.12837530941721334,0.0,0.10613943267423062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1877358840602219,0.0,0.0,0.0,0.09070108870903523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1252411546155879,0.2390683053968764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11117089282237863,0.0,0.11262918505910555,0.11964242625189475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07533816845222735,0.0,0.0,0.0,0.0,0.0,0.11186541677699767,0.0,0.0,0.11901842170721705,0.0,0.0,0.0,0.0,0.0,0.09728070629407508,0.0,0.0,0.0,0.0,0.09053494299829763,0.11631032890266485,0.0,0.2497156351037361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11083748676174038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13714809846740822,0.0,0.0,0.0,0.0,0.1596866267465471,0.0,0.22975804517110426,0.0,0.0,0.0,0.0,0.0,0.06936407669226899,0.0,0.0,0.14320625343173532,0.0,0.3270517267717659,0.0,0.0,0.13523526814099904,0.0,0.0,0.08561487919482208,0.0,0.0,0.0,0.0,0.0,0.15146228915882287 fitness,e04life,2018/03/18,"Adding 5 push-ups a day I am currently halfway through a 30 day challenge that I presented for myself. Adding 5 push-ups a day for 30 days starting at 10. The first few days were easy obviously. I don’t work out much, or at all recently. I have gone to the gym in the past, but not in the last year. Prior to that I have been extremely athletic, but lack of exercise and poor diet had me really overweight. My wife and I have done keto on and off for about 6 months and I am over 40 lbs down. I stalled on weight loss so I decided to add simple exercises at first, thus this challenge for myself was born. I really just wanted to see if I could stick to it. What else should I do this with? What are your thoughts or concerns about it. I guess I just want discussion about it haha. Anyway, thanks in advance. ",2.3608571428571423,4.032193921212127,3.81006493506494,88.73795454545456,76.45454545454545,7.623376623376624,23.90692640692641,8.418075326091056,1.359874458874459,627,20,137,12,14,207,106,165,0.101,0.813,0.086,-0.6689,1,0,0,0,0,0,20,0,1,0,7,7,5,0,0,7,1,15,5,0,1,2,26,23,10,0,6,8,1,1,0,0,1,3,0,0,0,9,7,3,0,2,3,1,2,2,1,0,2,7,2,19,4,27,14,4,31,0,1,1,0,3,12,0,4,17,97,28,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14905909389949504,0.0,0.0,0.6020073974424539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19105166097225396,0.0,0.0,0.0,0.0,0.15595796684173088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31760178051366794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20566328362533684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15217963575453394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14901649621355662,0.0,0.13724076688557296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1782195032787396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2392005119340179,0.0,0.1843367216258342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1487700746688852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13214219959129744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1718817446294994,0.0,0.0,0.0,0.0,0.0,0.1482133133636965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22023262571271984,0.0,0.0,0.2273416638389957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1359146588860635,0.0,0.0,0.0,0.0,0.0,0.12022411033413424 fitness,Bellitaros,2018/03/18,"Need tips on posture and exercices for carrying a digital piano. Recently I have adquired a new digital piano, but It's really heavy. 23 kg (50 pounds). I have to carry it for rehearsals or shows at least 3 times a week, and I live in a 3rd floor without elevator. My back is hurting from the last time I carried it, and I fear I might damage my back through time. I carry it in a bag like [this one](https://www.thomann.de/pics/bdb/142769/7452554_800.jpg). What tips can you give me on how to carry it or what exercices can I do so my back gets stronger and I don't get problems or pains from carrying it?",3.662564102564105,5.692324017094022,4.403769230769231,84.3287307692308,73.7863247863248,8.098803418803419,27.939316239316238,8.841846274778883,2.214145982905983,478,19,94,10,10,153,74,117,0.136,0.782,0.08199999999999999,-0.8081,0,0,0,0,0,0,26,0,1,0,0,5,6,0,1,6,0,8,1,0,1,0,13,12,10,0,2,5,0,0,1,0,1,1,0,0,0,9,4,0,0,0,1,0,0,2,5,0,0,0,0,14,1,13,11,1,16,0,2,0,0,2,6,0,4,11,64,23,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4856539454209778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.236904888699918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2199865715614088,0.2019596516648331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2253768219115296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1716101272083488,0.0,0.0,0.0,0.0,0.0,0.10285437055420958,0.0,0.18590193173980835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22333916191861766,0.0,0.0,0.0,0.0,0.0,0.15610539846745666,0.0,0.2033312784834156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14266064152048585,0.0,0.22401886547681127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20144886903323106,0.0,0.0,0.0,0.0,0.0,0.0,0.13487097034294215,0.0,0.20787307112763212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3682853758128864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16887454392405885,0.0,0.0,0.0,0.0,0.0,0.0,0.20294349963080213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Arian9711,2018/03/18,"3 days of all out cheating after hitting my macros consistently for 4 weeks. I just recently went through 3 cheat days where I ate anything and everything in site (cake, chocolate, burgers, fried chicken, ice cream etc.) . I know this was a really stupid decision but how far does this set me back and how much of the weight that I gained is actual fat? Note that im cutting on 2100 calories and I prob ate around 3-4k calories per day. I gained 6 pounds (I know that almost all of that is water weight). I just wanna know how far it sets me back so I have motivation to not do it again. Thanks",2.374483821263482,4.462171271186441,3.293636363636363,90.55529275808941,77.81355932203391,6.6637904468412925,23.43913713405239,7.686295010490155,0.9994474576271188,462,15,98,7,11,147,83,118,0.071,0.8079999999999999,0.121,0.8303,0,0,0,0,0,0,16,0,0,0,3,11,5,4,0,2,0,5,6,1,4,2,21,13,8,0,1,4,0,2,0,0,0,1,0,0,0,8,5,6,0,5,0,0,1,1,4,0,0,4,3,12,1,12,8,4,20,0,0,1,0,0,8,0,1,9,58,20,1,0.0,0.0,0.18977120633525607,0.0,0.0,0.0,0.0,0.0,0.19473006239754506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16002932148193258,0.17311637275360992,0.0,0.0,0.0,0.29906539783906394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3762443237851742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17017890380284426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21688150035784912,0.0,0.0,0.0,0.0,0.17477390899136652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21005714021654054,0.0,0.0,0.0,0.0,0.0,0.3206210310532087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14295521880071535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1245801896067855,0.0,0.19201216206405394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17903858284212024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15598925883252254,0.4736155011975343,0.0,0.1802723505208362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Ani10,2018/03/18,"Jeff Nippard, Science applied Push and Pull programs, what are your thoughts? Hey guys, I've been following the Reddit PPL for a year now and was wondering what you guys thought of a Fitness Youtuber Push and Pull Program with 'science applied.' He still hasn't done Legs but it will probably be up soon. After watching his videos, I was wondering how it compares to Reddits PPL. **Push** - https://www.youtube.com/watch?v=LwHoNk-sjgs Bench Press: 4x4-6 (*Optional: One Day Close Grip, other Wide Grip) Incline cable flies: 3x12-15 reps - Cross your hands over. Standing dumbbell press: 4x 10-12 reps Egyptian lateral raise: 4x 12-15reps Tricep press down: 4x 12-15reps Static dumbbell holds: 2x 60-second holds Rope face pulls: 3x 20reps **Pull** - https://www.youtube.com/watch?v=f2JDJV0AnyY 1-Arm Lat Pull-In: 2x15-20 Pull Up: 3x6-8 Low Cable Row: 3x10-12 Omni Grip Pull Down (1 set with Wide, 1 set with Medium, 1 set with Reverse): 3x12-15 Face Pull: 2x15-20 Reverse Pec Deck: 2x15-20 Band Pull Aparts: 2x15-20 Ez-Bar Bicep Curl: 3x6-8 (Optional) Incline Dumbbell Curl: 2x15-20 Rack Pull: 3 x 6-8 **As of this moment he hasn't uploaded Legs.** The schedule he mentions: **PPLRPPL** Regarding **Deadlifts**: He mentions Deadlifts around this minute mark: https://youtu.be/f2JDJV0AnyY?t=720 It sounds like Deadlifts will be on Leg day. ",2.811944859657864,4.719960260089688,1.4716766317887426,91.86674431157616,114.56053811659193,3.804318219564857,23.41214084039197,5.82211442006289,0.8501825942534471,1050,43,171,12,54,292,141,223,0.05,0.927,0.023,-0.6608,0,0,0,0,0,0,108,0,3,0,0,8,2,0,0,4,0,11,8,8,1,0,19,16,6,0,0,1,0,7,1,0,2,0,1,0,2,8,9,0,2,4,2,0,14,2,1,0,1,6,9,5,1,17,6,0,41,0,1,1,0,14,13,0,4,11,54,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21241921246105336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3077757144135546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2441874539060481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4725355621550554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1165759347934567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16169266851640074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2572688699507709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1905593893571031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3788695836621528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5175386796205192,0.0,0.0,0.0,0.0,0.0,0.0,0.15366115767439226 fitness,EminemForPres,2018/03/18,"Fairly new to strength training and am looking for advice. Is it normal for elbows to get sore during squats? Is there a way to do crunches that puts less strain on the neck? Thanks! 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Hi Guys, So I am an intermediate lifter and have been training regularly for almost 2 years. My chest is very weak compared to my shoulders. My bench to shoulder press ratio is 0.8. I have talked to many people and it seems that the normal bench to shoulder press ratio is 2/3 (0.67). Meaning that if you bench 135 lbs, you should be shoulder pressing around 90 lbs. I have tried to establish a good mind-muscle connection and always try not letting my front delts to take over while doing chest exercises but it doesn't make much difference. I recently found doing exercises like isolateral hammer strength horizontal bench press really helpful in activating my chest tremendously. But that's about it. Also, my middle pecs are not fully developed, meaning that my chest isn't full. Is this just genetics? What exercises would you suggest to develop this area other than fly-based exercises? Also, my arms are small compared to my lower body. I am of East Asians descent and most East Asians usually have a big lower body and a piss-poor upper body (not saying all, there is always an exception). But I was blessed to have wide shoulders because of my bone structure. But my arms are certainly very lacking, especially my biceps. The bellies are short and don't have a peak. My calves have grown more than my arms over the years, even though I skipped a lot of leg days and I don't train calves in every leg day. I recently just tried to dedicate a day just to train arms. Do you guys think this is necessary? My measurements: Height:5'11 Wingspan:6'2. Weight:160 lbs at fairly low bf (9-11%). Arms: 14 inches. Shoulders: 19.7 inches (bideltoid width, measured according to this website http://personal.cityu.edu.hk/~meachan/Online%20Anthropometry/Chapter2/Ch2-17.htm). Calves: 16.5 inches. Thighs: 23.5 inches. Waist: 29.5 inches. 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I'm currently too fat to bulk. How much should I eat running GCZLP? Since I'm plant based anyway I figured I can eat enough monomeals to feel full but I'm not feeling great about this. Weightloss will be painfully slow. What additional exercise should I do to increase my burnt calories even though I won't be eating them back anyway?",5.803409961685822,7.856076965517242,5.203908045977013,80.70967432950194,68.13793103448276,7.569348659003833,35.30268199233717,8.167268648758528,2.9304532567049817,512,26,86,7,9,155,85,116,0.134,0.8240000000000001,0.042,-0.8593,1,0,0,0,0,0,11,0,2,1,0,8,4,2,0,2,0,10,6,1,2,0,12,17,4,0,2,2,0,2,0,0,4,3,0,0,0,4,2,4,0,4,1,0,3,3,3,0,0,1,2,10,1,9,10,4,11,0,0,0,0,3,2,0,0,6,47,14,0,0.0,0.0,0.0,0.0,0.0,0.20382240554771802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14184186119173334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16038549415871065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4035514120370962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6402896295718613,0.0,0.0,0.0,0.2155193659655842,0.0,0.1377654226427165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2109290892831545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2299606867965959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15333063320322698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2219443089825672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1725399068906411,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20492923695212306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18014654263595534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,clarencel,2018/03/18,"How can I push myself to getting back running and exercising alone? I'm 17 years old and have a YMCA membership. I used to run track years ago but due to family and school troubles, it's been pretty difficult to get back into the groove of things. I really do like to run and it feels amazing to do it, especially longer distances but it's just hard for me to get up and go. I ran the 400m and 800m in middle school and highschool and I also went to regional tournaments for them. Flexibility was so easy and i could almost do the splits. I also suffer from mild depression and an eating disoorder, which makes it much harder to be focused and commit to working out. The main reason for why I want to run is to mitigate my depression and also force my body to crave more food so that I can gain weight. I don't have anyone to workout with since I'm the only child at home and none of my friends are into that, so I'm left with the option to run by myself. Any suggestions on how to gain my motivation back for running because I truly want to better myself?",5.8425658914728675,5.410861469767448,6.9295930232558165,77.29237403100777,66.86046511627907,9.957364341085274,29.54457364341085,9.516144504307137,2.4388527131782944,836,25,167,15,12,283,126,215,0.113,0.6859999999999999,0.201,0.9728,0,1,0,0,0,0,14,0,0,1,5,13,9,0,0,8,0,14,5,1,6,1,34,28,23,0,3,3,0,3,1,1,0,1,0,1,1,9,18,3,0,3,2,0,10,2,5,0,0,4,3,20,4,34,22,4,27,0,3,0,0,4,9,0,2,9,116,29,5,0.0,0.0,0.0,0.0,0.0,0.0,0.1266169298241456,0.0,0.14303124134521522,0.1479366944377933,0.0,0.3426815739738557,0.0,0.0,0.0,0.09713447819401733,0.0,0.0,0.0,0.0,0.09987538348460936,0.0,0.0,0.0,0.0,0.0,0.0,0.3294999336748112,0.0,0.08707248602157266,0.0,0.0,0.0,0.0,0.12632826534141278,0.0,0.15866039290621206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11404421498636433,0.0,0.0,0.0,0.0,0.24605166176606064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1461585424287709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13465459381083525,0.0,0.07222299133456586,0.0,0.0,0.0,0.0,0.0,0.17271981438517084,0.0,0.11035598916483892,0.0,0.22388027963821303,0.0,0.08117790987271331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12795444935427228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1432777768904916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15519348964400725,0.0,0.0,0.06978324503551456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09534521901355364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1050020841676726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1498840519757407,0.0,0.0,0.108634444823424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1453172083223111,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09150543550950688,0.14686086063889656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28911858983880195,0.0,0.0,0.0,0.0,0.0,0.11815675346230944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09489496632471926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12336584045345025,0.0,0.0,0.1684986555112691,0.0,0.0,0.17393773776522348,0.0,0.13241190270136752,0.1288887330669314,0.0,0.0,0.0,0.0,0.10398748692415813,0.0,0.0,0.0,0.0,0.0,0.1839654854568633 fitness,AurelSucks,2018/03/18,"How do you tell when a set is failed? Say I did 3x5 on OHP(on the 6day PPL). On my fourth set, I can only do 3 reps before having to stop to catch my breath. After taking a 15 second rest, I go up and do my two reps. Would that be considered a failed set? If that happened to my 5th set as well, should I consider that workout a fail and maintain weight? Or should I just increase my weight as per linear progression on my next?",2.16390476190476,3.3267534222222217,3.5842857142857163,92.265,75.8888888888889,6.476190476190476,20.63492063492064,6.868970318607317,0.20349206349206386,328,7,75,3,7,108,61,90,0.145,0.807,0.048,-0.8708,0,0,0,0,0,0,12,0,1,0,4,4,4,0,0,5,0,11,3,1,1,0,10,14,8,0,4,3,0,2,0,0,3,0,1,0,0,3,2,2,1,0,1,0,3,0,3,1,2,1,3,12,1,10,9,2,15,0,3,0,0,3,4,0,2,4,52,15,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2242548156522592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14977698153393787,0.0,0.0,0.0,0.0,0.0,0.2330493040666265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2802798873686653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20043555274803632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20957916165750806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22033289733950556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1981507720426672,0.0,0.2303473080988101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2574422219843591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6418462702024738,0.2369558916781783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1872126624189249,0.0,0.0,0.0 fitness,benny12b,2018/03/18,"Midway progress - road to USBF Men's Natural Physique Hi r/Fitness! I'm a 38 year old male competing for the first time in Men's Natural Physique. I have no aspirations of winning, I know I'm going to look small, and I'm really only doing it because I just want to. I started 16 weeks ago on Nov 27th. Zero supplements used outside of protein powder, which I consider food, not a supplement, but some might it consider it as such and that's ok too. Starting weight: 241.7 Current weight: 210.6 Here's my most recent before/after pic. I guesstimate my bodyfat to be 15% +/- 2%: https://imgur.com/gallery/fm0iWq3 Diet: Meal plan 5 days a week. Weekends are IIFYM with a bit of fasting. Here's my diet: Meal 1 1 serving steel cut oatmeal 1 scoop UMP protein Meal 2 6oz chicken breast ½ cup broccoli Meal 3 6oz chicken breast 1 cup brown rice ½ cup broccoli Meal 4 – Post workout 2 scoop UMP protein -1 banana - 2 cups almond/coconut sugar free milk Meal 5 4oz chicken breast ½ cup broccoli Meal 6 2 scoop UMP protein 2 cups almond/coconut sugar free milk Macros: Protein 260 – Carbohydrate – 136 Fat -50 Program: My program has evolved. For 15 weeks I ran a program that included all of the big lifts, most of them super set together. IE Squats SS with Dips, DL SS with Bench, etc. A lot of active rest by doing sit ups with a 25lb plate over my head. Reps were all in the 6-10 range. New program doesn't have any of the big lifts, but I'm kind of ok with it for the 8 weeks I've committed to the new program The program that I've switched to for the next 8 weeks: Monday: Chest and Calves • Incline Dumbbell Press 4×12 • Incline Smith Machine Press 3×12 • Incline Dumbbell Fly’s 3×12 • Cable Cross Overs FST-7 (15Reps 7Sets Only 30seconds break) • 2 Set Push Ups to Failure • Seated Calf Raises 4×15 • Standing Calf Raises 4×15 • Rest Rate: Approx 1 min max b/t each set and exercise Tuesday: Back/Bi’s and Abs • Wide Gril Pull downs 5×12 • Bent Over Barbell Rows 4×10 • Single Arm Dumbbell Rows 4×10 • Underhand reverse grip Pull Downs 3×10 • Machine Rows Wide Grip 4x 10 • Low Back Extensions 5x 15R • Standing EZ Bar Biceps Curls 7S 12R (3S close grip 3S Wide grip 1s neutral) • Concentration Curls on Scott Preacher 5S 12R • Machine Crunches 1×100 • Lying Leg Raisers 1×50 Wednesday : Legs • Leg Press 3×15 • Walking Lunges 3x30steps • Leg Extension 3×30 (be careful with these, do them lighter) • Lying Hamstring Curls 5×12 • Seated Hamstring Curls 4×12 • Standing Calf Raises on elevated platform 4X 60R • Rest Rate: Approx 1:30 min max b/t each set and exercise Thursday: Delts and abs • Seated Dumbbell Press 4×12 • Single Arm Lateral Raises 4×12 • Front Barbell Raise 4×12 • Barbell Shrugs 4×15 • Machine Crunches 1×100 • Lying Leg Raisers 1×50 • Side Crunches 1×50 • Rest Rate: Approx 1 min max b/t each set and exercise Saturday: Arms and Abs • Standing Barbell Curls 4×10 • Dumbbell Hammer Curls 4×12 • Close Grip Barbell Press 4×12 • Seated Dips Machine 4×12 • Rope Push Downs FST- 7 (15R 7S Only 30seconds break) • Dips on Bench till failure 2S • Dumbbel Concentration Curls 4×12 • Machine Crunches 1×100 • Rest Rate: Approx 1 min max b/t each set and exercise On Sunday I jog a 1.6 mile loop around my house at a pretty slow pace. I'm pretty slow, I think I had a 9:20 mile time this morning. I was running 6:30 miles in the Army, but speed isn't really my goal anymore.",1.3569613417140474,3.929997475120388,2.0415823344984325,90.79585964807009,98.32584269662922,4.062519314141701,23.960471640089413,5.99878963446064,0.8279324312566567,2629,113,469,27,107,811,314,623,0.066,0.8420000000000001,0.091,0.9251,1,0,0,0,0,0,86,0,0,2,7,9,10,1,0,19,2,15,37,16,1,3,40,30,15,0,1,5,0,12,0,0,1,5,1,0,3,10,23,18,0,2,8,2,11,4,2,0,2,4,17,20,10,46,23,19,96,0,1,2,3,6,34,0,5,37,151,30,7,0.0,0.0,0.0,0.0,0.0,0.0,0.1102649117714155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08458998873927304,0.0,0.0,0.0,0.1233622184567782,0.0,0.0,0.0,0.1107341571484786,0.0,0.0,0.0,0.1912976469829172,0.0,0.07582745847827073,0.0,0.0,0.0,0.0,0.0,0.13580250326767193,0.0,0.0,0.0,0.0,0.0,0.12682467962255012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08022175567712493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1387285891058105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10580672491413542,0.15041381212454805,0.0,0.0,0.0,0.0,0.0,0.07069414084146984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12766081615134947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14353024687345026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.129533844572025,0.06836191376746005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10445691768763836,0.0,0.0,0.1057525838954169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13195894903252697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2402747604460757,0.13229099444885029,0.0,0.0,0.0,0.0,0.13052718771495314,0.0,0.0,0.2838143561945836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1191319723091478,0.253100263555315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15937582418202995,0.0,0.12282087817702803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17608885364675708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0797045823580782,0.0,0.0,0.14506651593276926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10743368625427024,0.0,0.0,0.07336889865105996,0.0,0.4988938604212717,0.3029488921432453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08010357718774172 fitness,ivantf15,2018/03/18,Caloric intake on recovery days Should you modify caloric intake on recovery/off days since you're not doing your normal training? Or should you keep the caloric intake up since it's only one day and you still want your body to recover?,4.729772727272729,7.30060788636364,4.522727272727273,82.22909090909094,72.4090909090909,8.036363636363637,26.90909090909091,8.841846274778883,2.3342,193,7,33,4,4,59,31,44,0.0,0.96,0.04,0.168,0,0,0,0,0,0,3,0,5,0,0,1,0,0,0,1,0,3,1,1,0,0,8,5,2,0,4,2,0,0,0,0,2,0,0,0,0,1,1,0,1,0,0,0,0,1,0,0,1,0,0,5,0,4,3,0,7,0,0,0,0,5,3,0,1,4,19,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32772788598010244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5708378116919565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26224907566878936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2890809303983137,0.0,0.0,0.0,0.0,0.19992976430560144,0.2243946097350732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4881276582916957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2356228897077084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17402486893449404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,imzealbro,2018/03/18,"Progress stalling on PPL routine while bulking? Ive been working out for over a year on PPL, starting January 2017, and have been on it since. I’ve been on a PPL routine for the past 3 months but I can’t seem to increase weight on bench or shoulder press. Back and deadlift are getting stronger. I’ve gained 5 lbs over 3 months on my bulk, is this too quick? Should I change my routine? I’m currently 155 lbs, 5’6 Flat Bench: 165 4x5 Incline bench dumbbells: 50 3x8 Shoulder press dumbbells: 35 3x8 It’s been like this for 3 months now. ",2.0095242141036533,4.347205738317759,1.9886830926083263,98.1300424808836,80.4018691588785,4.63857264231096,27.48428207306712,5.565023196281405,0.6351383177570091,422,19,91,2,11,125,70,107,0.038,0.8140000000000001,0.14800000000000002,0.9252,1,0,0,0,0,0,14,0,0,0,3,4,1,0,0,3,0,10,3,2,0,0,7,14,5,0,1,2,0,3,1,0,1,0,0,0,0,4,3,1,0,1,0,0,1,1,0,0,0,4,3,5,1,13,9,1,21,0,0,0,0,0,9,0,2,12,43,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21077611084578324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2899753920320564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14321281983558806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13391785084819105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6563835609965827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2616720411801385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2495423386816772,0.0,0.0,0.0,0.22674925017916756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1940187154433225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.333795999470365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19955765537845688,0.0,0.0,0.0,0.0,0.0,0.17651989693291872 fitness,spockofwesteros,2018/03/18,"Former overweight people of Reddit, how did you manage to take the fat person out of the body after you took the fat out of the body? On my weight loss journey, I have come to realize something. That even though the fat is coming off, the fat person inside me isn't. I'm still shy and introverted and self-conscious and clumsy. I'm struggling to find all the things I thought I'd have. Like the improved self-confidence, the respect from people, being taken seriously and not being shrugged off as the fat guy. How does one do this? Edit: oh. So this caught some steam in the time I played a couple overwatch matches. I'm going through all the comments folks. Thanks for your kind words. I'll try to reply as much as I can. edit: still going through everything. needless to say, I'm grateful for all the advice edit: Im going through everything. again, I am very grateful for all the advice, some serious, some fun but all very helpful. I can't possibly reply to everyone, but I want you all to know that this post is something I'll keep coming for advice. Thanks",3.1740137966274915,5.417820606796122,3.9898773633111912,85.76812723556462,75.94174757281553,6.084414920797138,24.919775166070515,7.0608816371341465,1.148625242718447,839,29,155,9,19,268,114,206,0.038,0.82,0.142,0.9597,0,0,2,0,0,0,31,0,4,0,1,8,11,0,1,15,0,12,9,7,2,6,30,32,13,0,1,3,0,1,1,0,0,6,1,0,3,6,9,7,1,4,1,0,9,3,4,0,1,5,2,13,7,28,25,10,22,0,1,0,0,10,6,0,3,7,100,19,4,0.0,0.0,0.0,0.0,0.0,0.3574175081197964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2708520805006697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3150707959768258,0.0,0.0,0.0,0.0,0.1349025646253688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1066933327931528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08052725105419042,0.0,0.0,0.1165001332940718,0.2191483247204277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11143300460116294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20787045881750796,0.0,0.0,0.0,0.0,0.12072032938768568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08172065051602408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1316949155617181,0.0,0.0,0.10836842208566544,0.0,0.12696129826828778,0.06700424396957881,0.0,0.0,0.0,0.0,0.0,0.0,0.059564131777771215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08962549642282852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08261639447347548,0.0,0.0,0.0,0.0,0.0,0.0,0.16904845941401694,0.21291231961121806,0.0,0.0,0.0,0.13744689237594113,0.1167660075218492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09695596756849544,0.0,0.0,0.0,0.0,0.2543790605402881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18772050653801228,0.0,0.0,0.0,0.0,0.19473152154890885,0.0,0.0,0.1274576369782751,0.0,0.0,0.0,0.0,0.0,0.091668941109885,0.0,0.0,0.22449578267490908,0.0,0.0,0.08099847286173227,0.0,0.11978613933617364,0.0967911509687866,0.0710927451390541,0.0,0.0,0.0,0.13545801126110765,0.08277592459734574,0.0,0.0,0.0,0.0,0.0,0.0,0.20119413889247068,0.07191178997295611,0.0,0.0,0.14846615871908042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nekklian,2018/03/18,"Lifting weights while doing physical labour. So recently I've come to realize that manual labor is not a good alternative for lifting weights, and I have in fact gotten fatter as a result of eating more food for what I thought was compensating for my somewhat intense physical workload. So my two goals are to put on more muscle and slim down since I think I have the 'slim-fat' body. From what I read those are two conflicting goals. Anyway the question to everyone is how I can balance lifting weights while doing physical labour? As I implied before, I'm very new to workouts and I'm wondering if I should just pick one of those workout regimes as outlined in the faq. My biggest worry is somehow becoming too sore or even injured and I'm unable to do my job. Also I'd like to anyone else's experience with lifting while having a strenuous job and how you manage it? Thanks for your replies.",6.190096256684492,7.1184485764705885,6.610213903743316,75.19687165775402,66.17647058823529,9.475935828877004,36.04278074866311,9.573946990214177,3.5876470588235296,718,35,124,14,11,233,109,170,0.083,0.878,0.039,-0.7997,2,0,0,0,0,0,12,0,2,0,2,10,3,0,0,6,0,14,8,1,4,1,25,23,18,0,2,4,0,3,1,0,1,2,0,0,0,6,7,5,1,5,3,0,2,1,0,0,3,3,3,14,3,21,19,3,12,0,0,0,0,3,5,0,6,6,88,20,10,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11954607399877293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10452598760636474,0.15316885763605526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16509854460682544,0.12720388889090636,0.0,0.0,0.0,0.0,0.16604826618854754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1287712941614717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1529642786986471,0.124878642148577,0.0,0.0,0.0,0.0,0.09873588856146998,0.0,0.0,0.14284287651368052,0.0,0.14622865111274913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1807623515215842,0.0,0.0,0.0,0.0,0.0,0.0,0.1253840444480605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2966889728081604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07303263678419944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14437713563683302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10129742430415473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15027745093123793,0.16746157657262972,0.0,0.14952917204899716,0.0,0.0,0.0,0.14760207484696986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1236586125340168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1376291273484143,0.0,0.0,0.0,0.09578633458316972,0.0,0.11867734426150167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2920575123961362,0.0,0.0,0.0,0.0,0.12334384830508982,0.0,0.0,0.0,0.5461109591052093,0.0,0.0,0.0,0.0,0.0,0.0,0.16211413821157308,0.0,0.15181304976719068,0.0,0.0,0.0,0.0,0.0 fitness,cadillakdr,2018/03/18,"Getting old sucks I never really worked out in the past nor did in pay attention to what I was eating. So I'm new to all this. That being said, at my last physical I qualified as obese. Time for changes. Do macros matter if I still have a calorie deficit? I've been eating a pretty vegetarian diet so my carbs a sky high. I thought about adding a protein supplement but didn't know if it was worth it just to try to balance everything out. I'm slowly losing weight and stepping up my cardio and some lifting but nothing crazy. Just kinda curious since carbs are the Devil from the stuff I read.",3.925640301318268,5.412113805084747,5.023333333333333,82.40010357815444,71.96610169491525,7.956308851224105,27.517890772128066,8.515128840125781,1.9758218455743881,471,17,91,8,9,155,87,118,0.11,0.7909999999999999,0.099,-0.6584,0,0,0,0,0,0,10,0,0,0,2,6,3,1,0,7,0,9,6,0,0,2,18,16,10,0,2,6,0,1,0,0,0,2,1,0,0,6,4,5,0,3,1,2,1,3,3,0,0,7,2,9,0,14,8,2,16,1,1,0,0,1,8,1,4,7,60,15,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.217710519474072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4211722790895667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18496096578148474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10752270109287676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21744040503792214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11310302911858222,0.16775555236273149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2302390469806137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1587266733951004,0.19876420750620086,0.0,0.0,0.0,0.1974719271868461,0.0,0.21595387693663606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19646065694730025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20937394011666527,0.0,0.0,0.0,0.0,0.0,0.0,0.20585702334570316,0.0,0.13184160221563612,0.0,0.0,0.0,0.0,0.0,0.1957641934148087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1702409873504217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16435320844789844,0.0,0.0,0.0,0.2355932859804369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16338326825109875,0.12000441087333301,0.0,0.0,0.0,0.0,0.13972559431163467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2506105774486774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14982581974634876,0.0,0.0,0.0,0.0,0.0,0.0 fitness,goochimaroochi,2018/03/18,"Sprinting program I'm an 18 year old soccer player and I want to become a faster runner, but I don't know a whole lot about training. I have been reading that incorporating explosive compound movements with sprinting is a great way to build power, just wondering how you would program that without it becoming taxing. If not is there and training programs or methods that you would recommend for the main goal to become quicker. Thanks! ",5.577967032967031,8.304787602564106,5.3967399267399285,76.2173076923077,70.41025641025641,7.021245421245422,34.21978021978022,7.957251820313856,2.999624175824176,355,18,53,5,7,110,61,78,0.0,0.823,0.177,0.9348,1,0,1,0,0,0,6,0,2,0,2,4,2,0,0,5,0,7,0,0,1,0,16,12,6,0,4,6,0,0,0,0,2,0,0,0,0,4,3,0,0,2,3,1,2,3,0,0,0,1,0,5,2,7,9,3,6,0,0,0,0,2,0,0,4,3,40,9,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6919137848763849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2302374096877164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11476830291902512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17754102999901678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21913347642366304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2088879616882593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1922639407869104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1231741992165846,0.16576068385867876,0.0,0.0,0.0,0.0,0.0,0.23315285493200455,0.0,0.2013060646031711,0.226468798213956,0.0,0.0,0.0,0.296695739309152,0.0,0.0,0.13448060630444558 fitness,dctstrange,2018/03/18,"Which letters in the “Hanging leg raises” alphabet technique are most important? I want to do the alphabet hanging leg raises technique (to hit all parts of the core with just the one exercise) but am wondering if there are specific ones that are better for development. Guessing doing letters like E, O, T would be a good mix? The routine is basically just spelling out the alphabet with your knees while doing hanging leg raises. Saw it in an athlean x video - claims to include all the types of rotation and movements needed to fully develop the core. - hope this question is ok to go here",8.219470404984419,8.422430962616826,8.237897196261684,67.76407320872275,61.80373831775701,11.245482866043618,41.197819314641755,10.864195022040775,4.86486417445483,471,25,74,11,6,153,76,107,0.0,0.8220000000000001,0.17800000000000002,0.9628,0,0,0,0,0,0,11,0,1,0,1,4,5,0,0,10,1,11,5,4,0,2,18,19,4,0,5,4,0,0,1,0,1,1,0,0,0,4,4,0,0,2,2,0,5,0,0,0,2,1,1,2,5,13,15,4,9,0,0,1,0,4,3,0,6,2,54,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26557692645891673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17065840128564413,0.2518640963487823,0.0,0.0,0.3307968432134071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29824991386669586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14670366671128515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22265689075927006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4069606200236071,0.0,0.0,0.0,0.0,0.3251784696670385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33638696887050545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17711537050795306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3256453491012831,0.0,0.0,0.0,0.2133132430740255,0.0,0.0,0.0 fitness,UnlovedMisfit,2018/03/18,"Super Setting the whole workout, good or bad idea? Hi guys I recently started gym properly, I go three times a week and have a system that seems to be working, the only thing is that it takes a long time to complete and sometimes it can be problematic. So I want to know is there any negatives from supersetting my whole workout ? So I can do squats / barbell curl, bench press / dumbell shrugs, etc. Does supersetting the whole workout have any drawbacks I do not know about or is this fine? Thanks ",5.065760368663593,6.756084516129032,5.070998463901692,82.36935483870971,69.43010752688173,7.894930875576037,31.565284178187408,8.418075326091056,2.3988445468509982,392,17,73,6,7,122,65,93,0.065,0.794,0.141,0.7531,0,0,0,0,0,0,12,0,0,0,2,4,5,0,0,6,0,11,0,0,0,0,10,19,6,0,1,3,0,1,0,0,0,0,0,0,1,6,2,0,0,4,4,0,1,2,1,0,1,0,1,6,4,5,17,4,9,0,0,0,0,2,0,0,3,6,48,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2452910664723632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15058637282075185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18909562324117535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15782723603251742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20114013537024952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10249818837191044,0.15127068692310613,0.0,0.0,0.0,0.1785768184515487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20359543672503627,0.0,0.0,0.0,0.0,0.0,0.0,0.1982334669152967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1596058299515379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1371658103374256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17807582576925107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1641856721287268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17837272315800012,0.0,0.12765406210787056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1356022464257416,0.0,0.0,0.1660438752495858,0.0,0.0,0.11981784390788565,0.0,0.0,0.0,0.21032938373036147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10637627256040637,0.0,0.1446674824091006,0.0,0.0,0.0,0.0,0.6040696461327848,0.0,0.0,0.0,0.13129839188747866,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ajwhiteford,2018/03/18,"Is it normal to notice no difference after losing a stone in weight? Hi all, Completely new to weight loss etc so I can only apologise if this is a common noob question. I'm 6""2, 27 years of age and recently dropped down from 242lbs to 226lbs in around 6 weeks or so through a calorie deficit of 700kcal per day with the help of a protein shake as a breakfast meal replacement. Of course I know I've still got some weigh to go on my weight loss journey but other than the scale saying I've lost weight, I'm struggling to see believe there has been a weight loss! *puts conspiracy cap on!* Is this normal and what is the average amount lost before someone my size may expect to see any slight changes? Many thanks! ",3.4451904761904757,5.434541042857148,3.710000000000001,89.24333333333334,74.28571428571428,6.666666666666666,25.952380952380953,7.492282038375204,1.2566666666666668,566,20,113,7,12,175,100,140,0.198,0.7509999999999999,0.051,-0.9577,0,0,0,0,0,0,13,0,0,0,6,5,9,0,2,9,0,8,8,0,0,1,15,18,8,0,4,3,0,5,0,0,1,0,1,0,0,5,4,8,0,2,0,0,4,1,8,0,0,4,8,4,1,22,13,4,20,0,6,2,0,4,6,0,5,9,61,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0804426813792534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10530504441549346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1006578606840918,0.13327468361251554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1251373521142574,0.0,0.12402701157740753,0.0,0.0,0.0,0.0,0.0,0.07628861556548698,0.0,0.0,0.0,0.0,0.1235900626551781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1319269556357194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06722812394051271,0.0,0.0946089949957456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07928869815331158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06501024210585614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13233859696841785,0.2582595919095559,0.0,0.0,0.0,0.0,0.11992961820385326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11424724300185675,0.0,0.0,0.2318022756877688,0.0,0.1346763348124676,0.0,0.0,0.0,0.08996646910778403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11891622851853215,0.13251421942801292,0.0,0.0,0.0,0.0,0.0,0.11679917348573544,0.0,0.0,0.0,0.0,0.09407062227427214,0.0,0.0,0.1885269696399083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10022850868273676,0.0,0.0,0.0,0.0,0.0,0.09446822030619416,0.0,0.0,0.12366458223094062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10890746853337896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09488678377681732,0.7202395214873247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07617623117214421 fitness,pathos-ns,2018/03/18,"Given that a vegan consumes a lot of high quality protein, why would he gain on a slower rate than a non-vegan? Everything stays the same. One is simply a vegan the other one not. The vegan consumes a lot of high quality protein (e.g protein powder) The non vegan eats high quality protein from animals. Why would he make more gains and also faster than the vegan? Edit: Many people are saying, that vegans can not bulk up like non-vegans, but why since there are a lot of vegan protein powders? ",4.8257750759878455,6.391014404255322,7.096079027355624,68.10500000000002,69.85106382978725,11.32887537993921,27.258358662613983,11.20814326018867,3.8542996960486313,390,13,63,14,7,139,53,94,0.018000000000000002,0.93,0.052000000000000005,0.4645,1,0,0,0,0,0,15,0,0,0,2,2,1,0,0,12,0,6,1,0,1,0,11,8,3,0,2,3,0,0,1,0,2,0,1,0,0,3,1,1,0,0,0,0,0,2,0,0,2,1,1,0,1,8,5,5,7,0,0,0,0,3,5,0,3,2,42,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13541627273909276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17327087198034802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15218640643948814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.536731743116483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08272799876076034,0.0,0.0,0.0,0.0,0.0,0.0,0.4318849239575312,0.0,0.0,0.11303170490829738,0.17167801445360828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22949008994607084,0.0,0.0,0.0,0.0,0.0,0.0,0.11739481734652199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13466112785426626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14007476650062214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18048742558431416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.45839256732804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2405799132943452,0.0,0.0,0.0 fitness,Remulos91,2018/03/18,"2-a-day for a beginner Looking through the wiki and the routines listed on this sub, I can summarise that as a beginner it's important not to overdo any thing. However, also from the wiki, >Am I overtraining? >Short answer: No. > >Long answer: It's extremely unlikely that you are. - (Archive) I am currently unemployed, not desperate for money and have nothing but time on my hands. I'm struggling with some things that I won't go into here (will check out r/EOOD for that) and I have started going to to the gym to get some measure of control back. What I really want is to be in the gym, twice a day, 6 or 7 days a week. I'm 27, 170cm tall, 78kg and around 26% body fat. Honestly, my only goal is to make a change and have a positive reminder of the positive outcomes of self-control when I look in the mirror. My days at the moment are filled with online courses so I'm as sedentary as it gets. Can anyone point me towards a routine that would incorporate this much exercise?",5.317615384615382,5.626466569230776,6.480833333333332,77.54125,67.92307692307692,9.782051282051283,33.68589743589743,9.725611199111238,3.226051282051282,771,34,147,16,12,260,128,195,0.029,0.868,0.103,0.9278,4,0,0,0,0,0,40,0,1,0,2,6,2,0,1,15,0,14,4,3,2,0,22,26,13,0,2,4,0,1,0,0,3,2,0,0,0,13,10,1,1,2,3,2,3,4,1,0,1,0,3,12,1,28,22,3,26,0,0,2,0,1,11,0,3,12,101,25,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13905302680391152,0.0,0.0,0.0,0.11824542863451824,0.0,0.0,0.0,0.0,0.12158203502761915,0.0,0.0,0.15479146021478102,0.0,0.0,0.0,0.13370419243103565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19314322283219554,0.0,0.0,0.0,0.0,0.0,0.0,0.18394364266871904,0.0,0.0,0.0,0.39004592707091656,0.0,0.0,0.0,0.4485569050064757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18169188476865547,0.0,0.19764180396131456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1538797156097326,0.2920334472176344,0.0,0.0,0.0,0.0,0.0,0.11606729659874845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12782295927018153,0.0,0.0,0.0,0.0,0.0,0.0,0.16684405374305514,0.0,0.0,0.0,0.0,0.1322447675784176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16437428489030295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11139298470927844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.181396397188302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12307426852484465,0.0,0.0,0.0,0.0,0.18177876821218814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2310383743640828,0.0,0.0,0.0,0.1013917403976586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10255985369825776,0.0,0.1394773051701668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12352047673124215,0.0,0.0,0.0 fitness,fuzzypickletrader,2018/03/18,"Always getting into a funk - vicious cycle Hey guys, how do you guys keep pushing through your funk? I go through phases all the time where I'll hit the gym hard, eat proper and count my macros and get results and feel great. But after 4 months or so I'll get lazy and slowly taper off until I lose all my gains and feel like shit again before I start up the gym routine. It's a vicious cycle. Any tips on powering through the hump? ",5.514204545454548,5.16889019318182,5.621727272727274,86.10509090909092,67.52272727272728,7.494545454545456,28.963636363636365,5.6839178017228535,1.1603336363636363,339,10,70,1,5,107,64,88,0.16699999999999998,0.738,0.095,-0.7026,1,0,0,0,0,0,8,0,2,0,3,5,6,3,0,6,0,1,3,1,2,2,15,10,10,0,0,2,0,3,1,0,0,0,0,0,2,1,6,1,1,2,2,0,2,0,4,0,0,0,3,7,2,9,9,2,13,0,1,0,1,5,5,1,1,7,37,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1961759364365893,0.0,0.0,0.16032875032209534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20061923268681825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2412471543801128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23842042826576204,0.16843105223296814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3695335181032223,0.0,0.13399107181751907,0.0,0.0,0.2599324996692709,0.0,0.4668901896932043,0.0,0.0,0.21119974436003974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20955937330920968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11518320454264527,0.0,0.0,0.0,0.0,0.2637614946137043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18818592016385768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2420100872648121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16687616508528652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13747686670563986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,NotSuperSaiyan,2018/03/18,"no diet: high or low volume? im coming back to the gym after some months of fuckarounditis and just asked myself if it would be better doing high volume or high intensity training if im kida ""cutting"" (just want to lose some weight and maintain muscle, haha typical). with no diet i mean eating close to 100gr of protein if i even reach eat and then kcals from other stuff, just eating like a normal non-lifter human being. no supplements and no diet but training progressions. what can i expect? strength or hypertrophy gains? tips? btw i got a good gym and nutrition past. maybe muscle memory?",3.7801818181818163,6.470374109090912,4.829999999999998,78.245,76.0909090909091,6.545454545454546,21.81818181818182,7.686295010490155,1.3316363636363633,472,13,75,7,11,154,77,110,0.084,0.7440000000000001,0.172,0.9064,0,0,0,0,0,0,17,0,0,0,5,5,8,1,0,3,1,5,7,0,0,0,25,10,13,0,7,10,0,1,1,0,1,0,0,0,1,4,8,7,0,1,2,0,1,4,3,0,0,1,1,5,5,8,6,2,11,0,2,0,0,2,5,0,8,6,49,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15018718036895165,0.0,0.0,0.1235308520230942,0.0,0.0,0.0,0.0,0.0,0.0,0.14208292619225987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1383867788749126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4931588352017287,0.0,0.0,0.0,0.0,0.0,0.10610859870865802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13474659974852934,0.1284874358609326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5092104214745322,0.0,0.0,0.0,0.0,0.0,0.0,0.3470617154907036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07848605873785458,0.0,0.0,0.0,0.0,0.17972759345630962,0.0,0.0,0.0,0.0,0.0,0.0,0.1613957176792301,0.17499624712228495,0.0,0.0,0.0,0.0,0.0,0.0,0.12823025060176488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15740406095207818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1533597430367967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18390718203108844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09475623673688817,0.0,0.0,0.1956298749939641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11412199913461556,0.0,0.0,0.0 fitness,AllouttaRum,2018/03/18,"Getting back into shape, how do you manage to work out alone? So I know there's a simple question thread, but to me this seems more than just a simple question. I come from the army, so I'm used to routine and being and shape and doing probably not the healthiest things that end up turning the body into damaged goods. Now that I'm out, of course I immediately swore off pt and have enjoyed civvie life and the first year as a father. Basically, I really let myself go. Like 70 lbs go. While I still retained alot of my strength, as a whole I've gone from being in shape, to becoming a shape. I know that I need to get back to work and get healthy again, but even when I was enlisted, I hated solo exercises. I always had a gym buddy that generally had a plan and I just followed them around and did whatever exercise was on the menu that day. I didn't mind it at all. Even morning pt is for the most part a group of us together following the ring leaders orders. And while I know there's classes and stuff gyms offer, Im just not into those. Basically I have no civvie friends that are into the gym, all. My health nut friends are still in and even then they're from all over the US. I don't like classes, and I enjoy strict routine and guidelines on how to get from a to b. I would literally go back to basic just to get back into shape if I could, just so I can be brain dead and do whatever is yelled at me so that by the end of the year I'd look and feel good again. The other problem I have is the solo work out like.... Awkwardness or loneliness. Like by myself I have no idea what I'm doing, and now I'm just that fat guy in the corner of the gym taking up space and equipment and I hate that feeling. I'm just not sure what to do or like.... What my options are. I almost wanna just blow a dick load of money on a trainer to yell at me for x amount of time a day and plan my life. Any suggestions or help? Edit: I just wanted to thank everyone for their replies and feedback. I appreciate it. ",3.604460851648355,4.18651442548077,4.925920329670333,86.20836538461538,71.8125,7.962087912087912,25.91483516483517,8.07648339933343,1.3317825549450548,1555,46,342,21,28,519,199,416,0.108,0.78,0.113,0.3076,1,1,0,0,0,0,46,2,1,2,7,32,19,2,1,28,0,29,9,4,3,4,77,61,38,1,7,18,1,2,5,2,1,6,3,0,1,19,30,1,1,9,6,1,7,7,5,0,1,7,6,39,14,55,48,9,59,0,1,1,1,15,29,1,11,27,243,58,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09989571059889647,0.10332177135236438,0.0,0.0,0.08300871121348072,0.0,0.0,0.06784054750265911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08880797787256972,0.0,0.0,0.0,0.3068386058613167,0.0,0.0,0.11017761265329198,0.0,0.0,0.0,0.0,0.0,0.11081140416737613,0.0,0.111365688730726,0.0,0.0,0.0,0.0,0.0,0.08593482033880513,0.0,0.0,0.0,0.0796506258954963,0.0,0.0,0.1286745135653148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17671635004448485,0.0,0.0,0.1976725690249575,0.0,0.0,0.09532541402037092,0.0,0.0,0.0,0.0,0.10088379256292808,0.0,0.0,0.0,0.0,0.0848562135380168,0.0,0.0,0.15414939914921585,0.0,0.26060366734332685,0.0,0.17008853972179724,0.16734871545960853,0.0,0.0,0.0,0.09877855976789914,0.0,0.0,0.0,0.19698564154178605,0.0,0.10604072549542136,0.0,0.0,0.06686734705092767,0.0,0.0,0.0,0.0,0.0,0.0,0.11261743931490177,0.10775843765440037,0.0,0.0,0.0,0.0,0.0,0.1644772529504151,0.0,0.0,0.0,0.0,0.1020118500349904,0.1409275549370092,0.24368965776835294,0.0,0.0,0.0,0.0837736780910521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1007296465363702,0.0,0.0,0.0,0.0,0.0739711320449473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10803087852295876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10755867063615124,0.09545730665213947,0.0,0.0,0.2235091382769951,0.0,0.0,0.0,0.06390911816126438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09081819447802733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15933769678709114,0.0,0.0,0.0,0.11420188240050545,0.0,0.0,0.09402307201887147,0.0,0.07500746580307516,0.0,0.0,0.09184604697101184,0.0,0.0,0.06627643026873092,0.0,0.0,0.0,0.05817113828632756,0.0,0.0,0.0,0.0,0.0,0.1085107555689952,0.0,0.0,0.23999914911367504,0.08616102454136858,0.0,0.0,0.058841315956389736,0.0,0.0,0.0,0.0,0.0,0.0,0.11137901354702866,0.0,0.0,0.0,0.21788045329083766,0.0,0.0,0.0708669829016183,0.0,0.0,0.12848495701040133 fitness,Paddarsle,2018/03/18,"Training when sick I currently have a cold, and haven’t been able to visit the gym or run in 9 days. What should I do to minimise the damage my training takes during times like these? Thankful for any answers.",4.4730894308943085,5.840499073170732,4.418048780487805,87.72918699186995,70.46341463414635,6.442276422764228,28.300813008130078,6.42735559955562,1.227871544715447,166,6,32,1,3,51,36,41,0.145,0.716,0.139,-0.0772,1,0,0,0,0,0,4,0,0,0,0,1,3,0,0,3,0,5,1,0,0,0,4,7,3,0,1,1,0,0,1,0,1,1,0,0,0,2,1,0,0,1,1,0,2,1,1,0,0,1,1,3,2,4,5,0,7,0,1,0,0,1,1,0,1,5,20,5,0,0.5083283978264943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34568074184552633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3278297636389711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2483435785188639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3821996929158577,0.0,0.0,0.4680004926445202,0.0,0.0,0.0,0.0,0.0,0.0,0.296410376641318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,gaureezy,2018/03/18,"Stalling on bench way too early. Need Advice! So I recently started taking the gym way more seriously in order to build strength. I have been following the Strong Lifts 5x5 program since around November but I wasn’t taking it super seriously until around this past January. My goal is a common (albeit difficult) one of losing fat and gaining muscle and in these 2 months I’ve seen decent strength gains in every area except the bench press. Right now I have been stuck on 90lbs for almost 3 weeks! (Pathetic I know!) I’ve read on other forums that it maybe because I am not eating enough and I’m not sure how to go about that because I am a heavier guy at 5’10, 210 lbs with 24.8% body fat. I’ve been following a diet of about 1800 calories where I try to get at least 200g of protein per day. Was wondering if anyone who has been in a similar situation could help me out?",3.252868217054268,5.275054674418605,4.455255813953489,83.54400775193803,74.93023255813954,7.377364341085273,24.83875968992249,8.238735603445708,1.6170522480620158,692,23,132,12,15,227,123,172,0.077,0.782,0.141,0.9371,0,0,0,0,0,0,17,0,0,0,8,9,9,0,0,7,0,13,5,3,1,1,19,26,8,0,3,5,0,1,0,0,0,2,0,0,1,8,7,4,0,2,2,0,3,3,4,0,1,8,2,10,5,24,17,3,31,0,1,1,0,3,15,0,3,10,78,18,3,0.0,0.0,0.0,0.0,0.0,0.17150470146592944,0.0,0.0,0.17574623283441576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12271949984652712,0.0,0.0,0.31247923385648746,0.0,0.0,0.0,0.0,0.0,0.21397648874324948,0.0,0.0,0.0,0.0,0.0,0.0,0.19495018075103787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.140129114254396,0.0,0.0,0.11318834855535236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17958882959303146,0.0,0.0,0.0,0.1813470134489233,0.0,0.0,0.0,0.14787333129736824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09169585465450186,0.0,0.0997454242536248,0.0,0.0,0.0,0.0,0.17378083262975685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11763952899857386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09645478409329578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1963489195596856,0.0,0.0,0.0,0.0,0.0,0.0,0.17632169984838994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14008906855276398,0.0,0.0,0.13013719725759912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11892898150038962,0.0,0.0,0.0,0.0,0.0,0.16754255298336282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17555581751997593,0.0,0.0,0.0,0.17329329496262835,0.0,0.0,0.14988314843277425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1451822980045776,0.1972787079727525,0.0,0.0,0.0,0.0,0.0,0.0,0.12422569398443692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16541451687734596,0.0,0.2639208324424762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.119158630291909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2786206742819323,0.14078218979091786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1903312890407324,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Himalayan_Hillbilly,2018/03/19,"Do you linearly increase weights while cutting? Hey everyone, I've been doing Ice Cream Fitness on a bulk for a few months. Now I'm thinking of starting a cut. While cutting, I know the idea is to go from 5x5 to 3x5, but do you still try to linearly add weight every session?",3.942454545454545,5.1391722909090936,4.790681818181817,85.20602272727272,71.54545454545455,7.6818181818181825,33.75,8.07648339933343,2.5169090909090905,216,11,43,3,4,70,44,55,0.085,0.853,0.062,0.1306,0,0,0,0,0,0,7,0,2,0,0,2,3,3,0,4,0,5,2,0,0,0,5,10,3,0,0,1,0,2,0,0,0,0,0,0,0,0,1,2,0,3,0,0,2,0,3,0,0,1,3,3,0,7,9,2,10,0,0,1,0,3,2,0,0,6,25,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2422022511218693,0.27468579607733273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1633733823494635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3245137856290229,0.0,0.0,0.0,0.0,0.0,0.0,0.15798363121941708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2294523797047181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20346970252331475,0.0,0.2295704799023357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18419641364326506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1951703410215428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7001115594495106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,UnluckyStranger,2018/03/19,"Need advice on gym frecuency Hi, so I've started the gym and march is going good, haven't skiped, dieting, etc. Problem is, staring April, I start college again and combined with work, that leaves me only the mornings of the days from the 15th till the end of the month in free time (I only work half of the month) So basicaly I wanted to know if it's worth it to go to the gym only 2 weeks (more times a week of course) and then stoping for 2 weeks (maintaning diet) and some light exercise .",4.993939393939397,5.0939374343434345,5.505606060606064,84.97840909090911,68.59595959595961,8.620202020202019,28.62121212121212,8.344100000000001,1.7907696969696976,382,12,80,5,6,123,70,99,0.028,0.89,0.083,0.6597,0,0,0,0,0,0,15,0,0,0,2,3,3,0,0,9,0,3,3,0,0,0,11,10,9,0,4,1,0,0,0,0,0,1,0,0,0,3,5,2,0,1,4,2,2,1,1,0,1,0,2,4,3,13,10,3,20,0,0,1,0,1,2,0,2,16,45,7,3,0.0,0.0,0.0,0.0,0.0,0.18580202521073674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12262418587994868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16840707577170294,0.0,0.2120556967843166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21612121036237966,0.15947991115484794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1044956439830248,0.0,0.0,0.2013301751038596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3035349168216253,0.0,0.0,0.14098595897975733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4338287547517045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1819377309488658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26916329789481475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2217436313198121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11214914694967357,0.0,0.4575550830940554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2768475016396724,0.0,0.0,0.0,0.0,0.0,0.0 fitness,shivakanou,2018/03/19,"Questions on daily protein intake, diet, pre workout boost... * Weight: 88kg * Height: 178cm * Sex: Male * Age: 27 * Goal: weight loss, build muscle I'll be straight with the questions! 1) The World Health Organization and every nutritionist that I've been to in Brazil, say that the daily protein intake should be around 0,8g per kg, but according to my macro calculations that I learned from this sub, I should be consuming twice as that. Why is it that the daily protein from the World Health Org. is so low while the recommended here is twice as that? I mean, I know I'm working out, but every nutritionist here says that 0,8g of protein is enough for me. If that's the case, how do you guys manage to ingest over 150g of protein per day? Cuz that's a shit ton of chicken breasts and eggs o_o 2) I only have time to work out late at night (around 8pm), and when I do, I'm so tired from work that it directly impacts my routine development. I end up lifting less, I start yawning a lot and etc. My friend recommended me getting a Multivitamin and my Kung Fu instructor told me to start drinking whey to consume all the protein I need (he goes for the 0,8g per pound rule). I read this sub regarding Multivitamins and Whey and although they may be good, they are not ""needed"", but as I have a very busy lifestyle (work like a mf) I barely have time to do a mealprep or eat something before going to the gym/kung fu. I'm open to all and any suggestions, so please, could somebody help me? What's a break point to know if you ""should"" or ""shouldn't"" go for multivitamins and whey? Also, I heard a lot that Whey makes you ""chubby"" because you start absorbing water. Is that true? 3) I posted my routine on the Daily Questions thread. I know I shouldn't post here, but I think a thread get's more visibility than a single post on a questions thread. [If anybody could comment on it, I would appreciate.](https://www.reddit.com/r/Fitness/comments/85hpwq/moronic_monday_your_weekly_stupid_questions_thread/dvyqi3s/?st=jeysy2qg&sh=4e7b7f7e) > Please mods, don't delete my post just because of this question. I can remove this if you want :( ",4.706781015037592,6.671967493734336,4.7991282894736855,82.86342927631581,70.80451127819549,7.092763157894738,27.005090852130326,7.756953410329674,1.4746120927318298,1686,58,322,21,32,525,211,399,0.09,0.826,0.084,-0.8094,0,0,2,0,0,0,97,0,5,2,6,12,7,1,0,22,0,28,15,2,3,3,58,49,31,0,15,12,0,2,1,1,7,5,3,0,2,20,15,8,0,11,3,0,3,4,3,0,2,3,5,36,4,37,33,10,39,0,2,0,2,23,19,1,14,13,188,56,9,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07215937182380018,0.0,0.09776751850150298,0.0,0.06136159742380246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16065316648645805,0.0,0.0,0.0,0.0,0.0,0.110010511885871,0.0,0.07678171611061432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1440875647579869,0.0,0.0,0.05819288014877071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08839407898394289,0.0,0.0923309807939688,0.0,0.0,0.07991973774392376,0.09323490583317354,0.10063375066901577,0.0,0.0,0.15205054504667562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06971386377257986,0.0,0.09428613365516232,0.0,0.10256309228049068,0.07568323727797499,0.0,0.0,0.0,0.08934494843726401,0.0,0.0,0.0,0.0,0.0,0.19182711661113724,0.0,0.0,0.060481340165715526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14876924424173765,0.0,0.10178685911320476,0.0,0.0,0.0,0.0,0.044083331360908494,0.0,0.0,0.0,0.0,0.0,0.0,0.1534258977032992,0.0,0.0,0.060231290208900314,0.0,0.0,0.09829029094929416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13381339015128316,0.0,0.0,0.0,0.08467764516683997,0.0,0.0,0.0,0.0,0.0,0.0,0.06862633323976403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1980976791177247,0.08529943874142969,0.0,0.3456734412233631,0.0,0.0,0.0,0.0,0.0,0.5054085745311975,0.0,0.09025751129643396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1435139543940957,0.0,0.0,0.0,0.0,0.0,0.0,0.09262297321852304,0.0,0.0,0.0,0.0,0.0,0.06946584333527604,0.0,0.0,0.19160234283033967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.057817722503348976,0.0,0.0,0.1052312842572523,0.10370966651033324,0.0,0.08622158715841766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07445175164946646,0.05322181607483679,0.0,0.0,0.21975919652830214,0.0,0.0,0.08142133151855549,0.0,0.0,0.0,0.0,0.26276306532508337,0.0,0.0,0.06409900031066447,0.0,0.0,0.0 fitness,Docktor_V,2018/03/19,"Confused about diet philosophies: Carbs/red meat etc. The American Heart Association says to limit animal meats but others say it's not meat that causes heart disease it's simple carbs. I'm getting serious about fitness again. I'm not a huge amateur - I used to be really skinny but worked over 2 years and came a long ways and got pretty strong. Since then I've been in and out of staying in shape, never really got fat or too unhealthy. I want to start with a bulk but this time I want to do it the right way, not just by eating everything like I did last time. So, compound lifts 4 times a week and running 5 miles on off days if legs aren't too sore. I've never tried to focus on healthy carbs and avoiding things like pasta, but I've read a lot lately that that is the way to go. Confused about the details though, like what's the latest consensus on dairy? Currently at 184 lbs at 6'2"" goal is 195 lbs lean. 33YO for reference. Any comprehensive info on healthy diets in general would be great, and thanks a lot -",5.733399339933996,5.844507108910892,6.10470297029703,81.27688943894391,67.01980198019803,9.307590759075909,28.71452145214521,9.075114841892004,2.119533333333333,804,24,161,13,12,259,134,202,0.073,0.7190000000000001,0.207,0.9843,1,1,0,0,0,0,22,0,0,0,4,9,10,0,3,11,0,9,10,5,2,2,35,21,15,0,4,10,0,0,3,0,1,2,2,0,0,10,9,6,2,2,1,0,3,6,4,0,0,5,2,4,6,25,13,3,40,0,0,0,0,2,17,0,6,19,86,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09485293029726144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15953090088738295,0.0,0.1432870210825468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08995471819980835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14272549042425822,0.0,0.0,0.0,0.0,0.15555993550548325,0.0,0.0,0.0,0.0,0.125357939547075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07287388561467135,0.0,0.07927115860399095,0.0,0.22311390555262728,0.15378002525180573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3305750327966452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11369691060446765,0.1573424137895218,0.0,0.0,0.0,0.0,0.2044324137115114,0.0,0.0,0.12343768471596984,0.0,0.0,0.0,0.2371661852303842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2151551127980014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14190391803471655,0.0,0.0,0.0,0.0,0.0,0.0,0.13952031542914184,0.0,0.17871221130909204,0.0,0.0,0.0,0.0,0.11911735220323345,0.0,0.22184427531782405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11538142283448673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09872648058011824,0.14866986030320611,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1284168098890846,0.0,0.0,0.09266602131099892,0.0,0.1370409163076011,0.0,0.24400022383232284,0.0,0.0,0.0,0.0,0.0946995087903591,0.0,0.0,0.0,0.0,0.12046815593348105,0.0,0.0,0.1645408666783477,0.33214431378617343,0.11188450376587017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1015449717998492,0.0,0.0,0.09908441539745744,0.0,0.0,0.08982220161973586 fitness,hvadgerdist,2018/03/19,"Question about online fitness programs & trainers. I have no clue about this, but my gf keeps looking up these fitness programs that cost up to 300$ but look shady as hell to me. Like a popup ad with little to no information or reviews etc. For example : https://clients.anitaherbert.com/ This is a website that looks like scam to me, but i might be awfully wrong. I'm just too careful when it comes to paying for stuff online. Anyhow, i've tried googling with little help, what is the best online programs/trainers to buy from that are totally legit and good. Googling only shows me weight muzzle trainers for men and that's obv what i'm not looking for. Thanks in regards, sorry if this doesn't belong here, happily point me to a sub that it does belong in so i can get some help. ",4.566655480984341,6.519594429530205,4.774647651006713,82.9461772930649,71.14765100671141,6.577404921700225,27.852908277404925,7.1686216300943375,1.4804626398210288,626,23,114,6,12,196,98,149,0.163,0.6729999999999999,0.163,-0.2542,0,0,0,0,0,0,25,0,0,0,1,7,8,1,0,4,1,8,1,0,0,1,19,19,10,0,1,7,0,1,2,1,1,0,0,0,1,14,5,1,1,2,1,3,1,4,2,0,0,0,5,8,6,21,17,4,11,1,0,4,0,6,9,1,6,3,74,22,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17986391614191413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17420965025673565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16925087265396954,0.0,0.0,0.14299667490548487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14527012994051675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1851369531395019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08672958819567828,0.0,0.0,0.13923523529857226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2225362955397013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14755087638281833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1622011223499094,0.3327567428381165,0.0,0.0,0.5576020227606603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17610269030228048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12625257586725205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15692626070390642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18596107758526406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18582649384647715,0.0,0.0,0.0,0.0,0.0,0.0,0.19003343914416976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15283303401679388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11270497422285555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2021466346983805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1814979535022052,0.0,0.0 fitness,NoLimitJoey,2018/03/19,"Working out everyday I’m 16 6’1-6’2 somewhere around there and about 150lbs. Started working out again but at home. Currently doing this everyday (https://youtu.be/xRr7aGPuLzw) I’ll type it out at the end Incase you don’t want to read. Was wondering if it’s okay to do this everyday, I have been doing it for like 2 weeks now and have already seen muscle growth. Goblet squats 20x4 Plank Rows 15x4 Chest bursters 12x4 Standing single arm shoulder press 15x4 Lying tricep extensions 10x4 Alternating dumbbell bicep curls 10x4 Single leg calf raises 15x4 Weighted abs crunch 25x4",4.788653846153847,8.282141850000002,3.812000000000001,81.43330769230772,80.5,6.276923076923077,25.69230769230769,7.61054688173877,1.9393538461538464,475,18,72,8,13,139,80,100,0.065,0.835,0.1,0.3919,1,0,0,0,0,0,13,0,1,0,2,5,2,0,0,1,1,8,7,6,0,0,10,13,4,0,2,2,0,2,1,0,0,0,0,1,0,5,6,1,0,1,1,0,1,1,0,0,0,3,3,2,2,10,10,2,17,0,0,1,0,1,6,0,2,10,35,7,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32811424006286416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2646893121864913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.263348689306377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2982491338001006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14526183220660785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2974133545849699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2104537513794055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17537464337936912,0.0,0.2385025111843443,0.3620713606079804,0.0,0.0,0.0,0.0,0.0,0.0,0.3224448380905668,0.4329237733062238,0.0,0.0,0.0,0.0,0.0,0.0 fitness,HowManyMoreX,2018/03/19,Missed days in PPL I work two double shifts in a row on the weekends and as such im not able to do the PPL program 6x per week like I'd like to. I'm wondering if I could do 2 workouts per day and if so which 2 (pull and push or push and legs)?,0.8432758620689641,0.9133910862069,3.085689655172416,98.76577586206898,77.79310344827586,6.4896551724137925,21.396551724137925,5.985473137389443,-0.2105999999999999,185,4,53,1,4,64,41,58,0.041,0.867,0.092,0.4215,0,0,0,0,0,0,4,0,0,0,1,4,3,0,0,3,0,3,1,1,0,0,10,6,9,0,3,4,0,0,2,0,0,0,0,0,0,1,4,0,0,1,2,0,3,1,1,0,1,0,0,2,2,6,5,1,10,0,1,0,0,0,3,0,4,6,27,3,2,0.3385192871451617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27028010522031626,0.0,0.0,0.4366338704134747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3656589203181017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3307668488589114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3306841547645668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2715397529792215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3671097266429325,0.2464460727869289,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dadofthechad,2018/03/19,"M/27/6' 10 week dieting progress (184 lbs to 172 lbs) Hey /r/fitness, many of you may recognize my [keto diet results ](https://i.imgur.com/EMLrWih.jpg) that I've shared before, but it's another year and another cutting cycle down and I thought I'd update you all on my progress. After losing the 28 lbs you see in the previous picture, I spent the next 8 months in a maintenance/lean bulk phase. After regaining 12 lbs, in January I decided it was time to cut again. [Those pictures are here.](https://imgur.com/gallery/FPuPp) For this cut I decided not to use keto again, despite having great results with it last year. I made this decision mostly out of convenience, as my job requires me to be away all day and I often eat dinner in my car, so keeping meat or eggs in my car all day was not an option for me. I tracked calories meticulously and used a 2pm-8pm eating window (intermittent fasting) which I had great success with in the past. A day of eating would usually consist of 2 meals at about 1000 calories per meal. An example: Meal 1: 2 peanut butter and jelly sandwiches a banana or two a Clif energy bar or oats Meal 2: Chicken and veggies (sometimes on tacos, sometimes not) 2 servings of protein powder 8 oz skim milk This usually would give me around 1900-2100 calories, with roughly 160-170g of protein. As for training, I followed [Wendler's 5/3/1 BBB variation](https://jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big). In December (before the cut) my lifts at a mock powerlifting meet were 375lb squat/205lb bench (kind of a fluke, though)/455 deadlift. I'd love to give you my list of excuses why my bench was so terrible, but I'll spare you and just say that in the gym I've hit a 240lb bench. My strength over the past year hasn't increased much, and that's due a lot to me dedicating a lot of energy into bouldering, which is a hobby I picked up shortly after my diet last year. Those sessions can leave my shoulders and back pretty tired, and my strength training has somewhat suffered from this, but I don't mind too much as I've become pretty happy with where my strength is at. Anyway, thanks for reading and I hope to keep you all updated with my future goals!",7.667116648992575,7.736734456097563,7.13388123011665,75.66639978791093,62.97560975609756,10.154825026511134,36.362672322375396,9.761364909221204,3.48437539766702,1757,76,312,31,23,548,233,410,0.093,0.7709999999999999,0.136,0.9692,3,0,0,0,0,0,93,0,6,0,9,12,20,5,0,20,0,17,18,1,6,4,57,32,22,0,3,10,0,1,0,0,3,1,1,1,0,14,19,15,3,4,3,1,4,5,8,0,1,8,4,36,12,53,19,11,54,0,2,1,1,14,22,0,11,28,181,50,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21814893186239925,0.0,0.0,0.0,0.0,0.0,0.0,0.09260021540002196,0.0,0.0,0.09773059605776943,0.07998527180905568,0.0,0.0,0.11488236652110825,0.17702740894871927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2012536704146964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31931653374553914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19957170473149974,0.0,0.0,0.0,0.2293657308013336,0.0,0.0,0.0,0.11073165698062312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10331573445273286,0.0,0.0,0.0,0.0,0.0,0.0,0.10322420284833056,0.18491623350867456,0.0,0.10832124628789193,0.0,0.16958102944739498,0.0,0.11014259113220824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11637222749425268,0.0,0.17686885961833582,0.09388247810235513,0.09842662374719664,0.0,0.1054603655519209,0.0,0.0,0.0,0.0,0.0,0.0,0.10503095768963552,0.0,0.08302809606306304,0.0,0.1529339350512411,0.0,0.0,0.0,0.1106268824082972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19859849633469512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21165229886202735,0.0,0.0,0.0,0.0,0.0,0.0,0.10404855590847267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08272120232950651,0.0,0.0,0.08289079642038677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20575768366497552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09576801473128888,0.0,0.0,0.0,0.0,0.10219952125481988,0.08258058357613123,0.060655135545454014,0.11955615526234666,0.0,0.0,0.0,0.0,0.0,0.10161282240324766,0.0,0.0,0.1796804661641024,0.22912756375504995,0.0,0.0,0.0,0.08343889568746847,0.0,0.0,0.0,0.0938622375352978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14778622458571794,0.0,0.0,0.2679429253956834 fitness,osisbebwuwh,2018/03/19,"Bench 1 rep max has gone down but my rep work has increased Before Christmas, I was able to bench 120kg clean. However despite my 7x3, 5x5 and 3x10 improving weight wise, i failed my recent 1rm attempt at 120kg. Furthermore, I have also introduced pause reps into my training which I thought would help. I'm having a really hard time trying to diagnose why this could be? Yes, I'll admit I have been a bit lazier on my diet calories wise(maybe consuming 100-200 less per day because I have a small appetite) and sleep wise (6-6.5 hours per night however I was getting that amount before). However if it was because of those 2 variables why has my rep work increased? If I was overtraining all of my lifts would have stalled, but I have increased my volume in ALL of my lifts since then and achieved progressive overload. Anyone have any suggestions what I should do? I've heard benching is tied to your bodyweight but that still wouldn't explain anything. Thanks! ",5.568555036124097,7.087873513812156,5.160441988950278,82.86329791755206,68.00552486187846,8.221164470888228,32.15512112197195,8.617729084823388,2.5892920526986827,770,33,139,12,13,235,120,181,0.1,0.728,0.172,0.9341,3,0,0,0,0,0,23,0,1,0,6,2,4,0,0,3,1,23,4,1,0,2,19,31,10,0,7,5,0,2,0,0,4,1,1,1,0,7,4,2,0,3,0,0,4,1,1,0,0,8,3,20,3,11,17,8,17,0,1,0,0,6,6,0,2,7,78,27,4,0.18203898753852613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14557651256568466,0.0,0.0,0.0,0.12379275390906842,0.0,0.0,0.0,0.0,0.12728589270421994,0.0,0.1498025760172465,0.0,0.0,0.0,0.0,0.0,0.0,0.2219385543573804,0.0,0.3098035411806339,0.0,0.0,0.0,0.198739426707658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14534331890228278,0.0,0.0,0.11740008725265474,0.0,0.0,0.1847657404610197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0951078576067467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16307117673340615,0.0,0.0,0.0,0.0,0.0,0.1220168961299038,0.0,0.0,0.0,0.17927173376382735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18288263068538715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17083125814569866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11661883679185925,0.0,0.17974153884720287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15058453163086066,0.0,0.1821704539182455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1453765705976134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1675970420161711,0.0,0.0,0.0,0.0,0.0,0.14451862215336253,0.10614839755247367,0.0,0.0,0.0,0.0,0.12359252318568645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2216744452331509,0.0,0.0,0.3285237438005608,0.0,0.0,0.0,0.0,0.2650531020038493,0.0,0.0,0.258630547587321,0.0,0.0,0.0 fitness,2kool4skool1337,2018/03/19,"Weak push press, medium OHP, strong sitting OHP (?) I've always been stronger at sitting dumbbell press, weaker at OHP, if you compare total weights. I decided to try push press, and to my surprise i can do fewer reps that way than fairly strict overhead press. I stand shoulder width, bend knees, and try to shoot up and drive through whole ROM, but still do fewer reps than OHP normal. And also i am like 10-15% stronger sitting OHP, it feels smoother and i can just sit down and focus on power, and repping rep after rep controlled, and i feel like my shoulders get ''utilized'' and worked out better. Am i doing something wrong, i feel like my technique in standing and push press is decent. But i must be doing something wrong ?",4.526891711229943,6.492834536764708,3.981818181818184,88.5359090909091,71.27941176470588,5.23957219251337,28.540106951871657,4.851557810540192,0.9560235294117644,571,22,103,1,11,170,85,136,0.102,0.746,0.152,0.8205,1,0,2,1,0,0,23,0,1,0,5,6,9,0,0,0,0,12,5,3,1,2,23,16,14,0,3,4,0,9,3,0,1,1,0,0,0,2,11,1,1,4,0,0,4,0,3,0,0,1,9,13,6,14,13,2,22,0,0,0,0,1,9,0,1,5,59,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1611735404013022,0.16769958427560178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17824804708686207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22604715780037726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3057179751190057,0.2879641402675392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10529768752047723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2953905948129912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1974689515493507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3103146722132597,0.0,0.0,0.0,0.0,0.16095217670532613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2736683847949608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15997513087056006,0.0,0.24542458481137802,0.0,0.0,0.0,0.2250151098097034,0.0,0.0,0.0,0.14672540951629362,0.0,0.0,0.0,0.4407103778784833,0.0,0.0 fitness,b0zhidar,2018/03/19,"Is my core going to catch up? Been working out off and on for 2 years. I started nSuns last week, my lifts are still relatively low but I like where I’m at as far as my physique goes, except for my midsection. A little bit of belly flappy fat and my rib cage kinda being apparent which I absolutely hate. I feel like this is my fault because I never, NEVER do ab work. So, would my core/mid-section catch up with the rest of my body if I start exercising it at maintenance? Or will I need to go through a bulk/cut cycle just for it. Also any exercises for building a wider, fuller torso would be appreciated.",2.870731707317077,4.452664081300816,4.7484634146341484,82.92610975609756,74.85365853658536,7.521626016260162,24.49512195121952,8.238735603445708,1.4164380487804884,474,15,98,8,10,162,91,123,0.085,0.823,0.091,0.1829,1,0,0,0,0,0,16,0,0,0,2,5,5,1,0,4,0,10,5,3,0,2,16,18,9,0,4,5,0,1,2,0,3,3,0,0,0,4,4,1,0,1,2,0,4,2,3,0,0,1,1,15,2,20,12,2,23,0,1,0,0,0,11,0,3,10,66,19,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17739045362006794,0.0,0.0,0.0,0.1508461247201455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13522023621590068,0.0,0.0,0.0,0.0,0.0,0.2421714632019143,0.24639351403806525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11215953965135857,0.15846921691111202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2521323703972758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2190026595151331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18081400652133486,0.0,0.0,0.0,0.0,0.0,0.2167414141655841,0.22232326746876926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16447772049164416,0.3421646002668758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3140125867719136,0.0,0.1771468168150041,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17793170707985306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3229771696629589,0.0,0.0,0.315151045645642,0.0,0.0,0.1428456768357732 fitness,political_one,2018/03/19,"Would you get enough recovery if you did a full body workout every 2 days? So instead of doing a 5x5 a monday, wednesday, friday say someone did it every 2 days no matter what the day would that be enough recovery? Just asking for a friend. ",5.343546099290776,5.955153425531917,6.0859574468085125,79.33333333333334,67.93617021276596,7.9687943262411345,28.43262411347518,7.793537801064563,1.858083687943263,189,6,34,2,3,62,36,47,0.049,0.847,0.104,0.3527,0,0,0,0,0,0,5,0,2,0,0,3,1,0,0,5,0,6,1,1,0,0,5,8,2,0,3,2,0,0,0,1,2,0,1,0,0,3,0,0,0,0,1,0,0,1,0,0,0,2,1,2,1,2,3,3,6,0,0,0,0,5,1,0,1,5,26,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22541704040577645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.267832802168251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4665123025214021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4982881122731152,0.0,0.0,0.0,0.4063123053772025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18629068838585172,0.0,0.12597658337486384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19175033422525253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20430235895303164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3425730908179935,0.0,0.0,0.0 fitness,ARGInspired,2018/03/19,"Body Water Percentage My percent body water is under 50% and I've been measuring it every day for over a week but I don't feel thirsty. On the same scales other people are measuring in at 55%+ Is this a problem? What's your percentage? How can I increase my water percentage?",1.6160317460317482,4.318756370370373,3.5889417989418,83.07166666666667,87.14814814814815,6.789417989417991,24.38095238095239,7.957251820313856,2.0064952380952383,220,9,39,5,7,74,43,54,0.09,0.8540000000000001,0.056,-0.4171,0,0,0,0,0,0,7,0,1,0,0,1,1,0,0,3,0,6,5,2,1,0,6,7,3,0,1,1,0,1,0,0,0,0,0,0,0,4,1,3,0,1,0,0,1,1,1,0,0,1,1,5,0,6,6,3,8,0,0,0,0,1,5,0,0,2,28,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7685049137500092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2230975157574301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2914626220832716,0.0,0.0,0.0,0.0,0.0,0.17491360858770774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2398256854468205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3310101959573773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2774857766379135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CodeNewfie,2018/03/19,"Is ELDOA Legit? Hi all, I'm a in-between novice/intermediate level weightlifter and I was looking at incorporating some flexibility training on my off-days. I was going to sign up for a Yoga class, as it has some mental wellness and breathing components that could also be helpful but then I saw they also offered ELDOA. A quick google search shows a few weightlifting video channels and sites, in between a myriad of 'alternative health' naturopath and osteopath new-agey looking sites. Nothing in terms of real medical or physical training proof. Reddit also hasn't provided a lot of information so maybe this can get the ball rolling on a quality discussion. * Has anyone done ELDOA before? If so, did you find it beneficial? How so? * Any PTs or MDs here have any comments on the practice? * Are there any actual clinical results that show it effective?",4.4089248149590965,7.580613390728482,5.456899104012468,71.75980911569927,77.34437086092714,7.791351772497079,31.3989092325672,8.671277953709913,3.3719837164004685,686,34,102,16,17,225,112,151,0.0,0.9,0.1,0.9261,1,0,0,0,0,0,22,0,1,1,1,11,1,0,0,9,0,13,4,1,3,2,21,19,17,0,2,4,0,2,0,0,0,3,0,0,0,6,4,0,0,3,8,0,1,1,0,1,0,5,5,6,1,14,12,6,14,0,0,3,0,8,10,0,6,3,73,12,1,0.0,0.0,0.18529930139073536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4555502736097592,0.0,0.0,0.0,0.3873827028844135,0.0,0.0,0.0,0.0,0.13277124225174894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16157721858511942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15160684812487793,0.0,0.0,0.12245941081011807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19431716235009455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1735504502506828,0.0,0.0,0.0,0.0,0.0,0.09920650383223152,0.0,0.10791539978278578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20183771294313502,0.0,0.0,0.12727517976022212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31890931548676466,0.0,0.0,0.16143250675792822,0.0,0.0,0.0,0.0,0.19076390593253584,0.0,0.0,0.19128805871941687,0.19135831630126146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18339105987154844,0.0,0.0,0.0,0.18219872921810212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21612945615912546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17072843583473427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,twicethat1time,2018/03/19,"Squatting help So just some background, I am 22 y.o. 6'5 about 198 lbs right now. Decided months ago I wanted to not be skinny fat anymore and want to cut down (was 220 lbs, maybe 25% BF). My current goal is to be at a decent BF% (any suggestions on a BF% that would be a good starting point?) before I start bulking. I am pretty weak, but athletic. I play basketball and soccer 2 - 3 times per week. I also do a full body routine 2 - 3 times per week that I made to prep my form in the future for when I bulk. I have made some decent gains, but nothing special. Anyways, just started out high bar squatting because I want to jump higher and improve my leg strength. Trying to get form down first, and am barely putting up any weight for my size. I can do more, but my knees occasionally cave in and I have a tough time keeping my heels down. My quads are pretty weak. I am running about a 500-750 caloric deficit, and I am wondering if I should just stick to low weight and try to gain any muscle I can? Are there any other accessories to do to help improve running / jumping explosiveness? On an added note, I tore my ACL in high school playing football and used my hamstring as a graft. I have tried to get my legs to be even in strength, but it's always been difficult. Don't know if that would have anything to do with squatting. ",3.4933834586466186,4.786641984962408,4.1030150375939884,89.33474812030079,72.75939849624059,6.673383458646617,27.58571428571429,6.961326702584282,1.1886848120300757,1032,38,217,9,20,327,156,266,0.077,0.757,0.166,0.977,1,0,0,0,0,0,40,0,0,0,6,12,12,1,0,9,0,28,12,7,3,0,35,42,18,0,8,10,0,2,0,3,3,3,0,0,0,5,10,5,1,3,4,0,5,2,6,0,1,4,2,28,6,31,31,6,38,0,1,0,0,6,18,0,5,15,133,33,2,0.0,0.0,0.0,0.0,0.0,0.0,0.10990097691553044,0.0,0.0,0.0,0.0,0.09914693030646222,0.1031614677768873,0.0,0.0,0.33724318100365297,0.0,0.0,0.0,0.12295505528515385,0.0,0.0,0.1020251502275064,0.0,0.0,0.0,0.0,0.0,0.0,0.0755771861592702,0.0,0.10549802837278544,0.0,0.0,0.0,0.0,0.13771406558674434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0818877603797442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10545750452693624,0.0,0.0,0.0,0.0,0.12954908677975585,0.0,0.0,0.10398871916581567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1662026446930295,0.2619838007729255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11019930848639302,0.0,0.0,0.06813628185214538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2346261475866074,0.0,0.0,0.12455478647797127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09895982194188636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11896235665432492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11720137376926915,0.0,0.0,0.2522648934773665,0.0,0.0,0.0,0.12463435607484008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1058784231648317,0.0,0.0,0.0,0.12547459297842478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26326149536807497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21688157496277072,0.0,0.0,0.0,0.0,0.2525232759061069,0.0,0.0,0.0,0.0,0.10707909599980013,0.0,0.0,0.2193802227951809,0.0,0.1988988945136819,0.301948994173606,0.0,0.0,0.0,0.0,0.0,0.0,0.1344512506794661,0.0,0.0,0.0,0.17614397010089333,0.0,0.0,0.0 fitness,thindenimguy,2018/03/19,"Complete strength training guide from double Olympian Nick Catlin (Team GB, Field Hockey) Hey all, This guide was put together by Nick Catlin, who has represented England and Team GB at field hockey (London & Rio). He goes pretty in depth into his regime, and there is a video tutorial for each exercise. Knew most of the exercises in the regular compound stuff, but I found the at home circuit training regimes pretty interesting. Lots of good exercises for maintenance too. https://noobnorm.com/strength-training/",11.066707317073174,12.726520060975613,8.793804878048782,61.22558536585368,55.70731707317073,11.438048780487804,39.57073170731707,11.20814326018867,4.879275121951219,423,19,59,10,5,125,65,82,0.0,0.825,0.175,0.9423,0,0,0,0,0,0,22,0,0,0,3,2,3,0,0,4,0,3,3,0,0,1,10,5,3,0,0,1,0,0,0,0,0,3,0,1,0,3,4,0,0,2,8,0,1,0,0,0,0,3,0,2,3,11,2,5,7,0,0,0,0,6,6,0,2,0,33,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3080775567683845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2981205181396273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3117593629301205,0.0,0.0,0.0,0.0,0.0,0.23848725206789426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28521183913938986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2417320007396008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5785431508458687,0.0,0.0,0.0,0.28583586115859355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32549629126075946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,siobhannx,2018/03/19,"Tension in lower back when using the leg curl and leg extension machine? I've been using the leg curl and leg extension machine in the gym for the past few months and was shown how to use them during my induction. No matter what I do I always experience a certain amount of tension in my lower back. It starts off with only a little tension but by the end of the set my lower back is incredibly tensed up, but not to a point where i'd call it painful, just uncomfortable. I've tried lowering the weights but unless I'm using the lowest weight that is doing nothing for my legs it still happens to an extent. Is it normal to experience this or should I maybe stop using them? I'm fairly new to the gym, about 3 - 4 months and am a 21 year old female.",7.740366541353384,5.698412980263162,8.327255639097746,74.03578947368425,63.934210526315795,10.790977443609023,33.55639097744361,9.23628265651192,2.7929312030075195,591,18,117,8,7,199,92,152,0.202,0.7809999999999999,0.017,-0.9781,5,0,0,0,0,0,11,0,0,2,0,9,5,0,3,14,0,9,8,5,6,1,23,18,11,0,2,7,0,2,0,0,1,1,0,0,0,7,5,2,1,0,2,0,0,2,4,0,0,2,2,9,1,18,15,3,23,0,0,0,0,3,8,0,1,14,76,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11568268325315988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3207125438956154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14196343899863267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12313780836372445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2719927104501584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1229422668908442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1393428810403111,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13967261441993872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22194212593507093,0.0,0.0,0.0,0.0,0.13427439886118392,0.0,0.0,0.1362182158834403,0.1334014038425205,0.0,0.145886814186625,0.0,0.0,0.10573728730517064,0.1479359138437557,0.0,0.0,0.0,0.13271824410664604,0.0,0.0,0.0,0.0,0.13142668179080708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09840494659396284,0.0,0.1110281802852254,0.11623388440500215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0943910899105469,0.0,0.0,0.0,0.0,0.6003790665507988,0.0,0.0,0.0,0.0,0.0,0.3385980308766157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08952966723218002 fitness,very_long_username,2018/03/19,"Muscle-specific training parameters? Hi, I've been lurking here for a while and I sometimes see claims like ""abs can handle a greater training frequency than most muscles"" or ""shoulders respond better to higher reps schemes"". These claims seem to suggest that certain muscles might respond differently certain training parameters (volume, intensity, frequency, ...). How much of these claims is backed by research or an understanding of our anatomy and how much is broscience or personal experience? Does anyone have links to credible sources and/or personal experience about how certain muscles favor certain types of training? Thanks,",10.796612665684831,13.645499206185567,8.913254786450663,55.84010309278353,56.93814432989691,10.903681885125184,50.97054491899853,10.914260884657429,6.927275110456552,521,36,57,13,7,157,68,97,0.014,0.7659999999999999,0.22,0.9586,1,0,0,0,0,0,21,1,0,0,1,6,8,0,0,3,0,6,1,1,3,4,17,10,9,0,0,3,0,0,1,0,1,0,0,0,2,3,2,0,0,3,0,0,0,0,0,0,0,1,1,2,8,10,8,4,2,0,0,1,0,7,0,0,6,3,39,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16258453722151098,0.0,0.0,0.0,0.0,0.0,0.0,0.17879478860538586,0.0,0.0,0.0,0.0,0.0,0.0,0.20564649508149194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.242935624295032,0.0,0.0,0.203481254270008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4549015630299472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11359832827738567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2466687151564018,0.0,0.0,0.0,0.0,0.3418603196517572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4060578548803928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1852896425568839,0.21167896833113373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2299698477154396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21407468602362967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2420632277586897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CrippledOrphans,2018/03/19,"Is okay to exceed rep ranges if I can? For example, 5x3-5 Dumbbell Bench Press. On my first set I do 5, but feel like I can do more. Do I stop at 5 or keep going? I watched an Athlean-X video and Mr. Cavaliere said to keep going. I'm not sure if I believe him or not. I'm doing PHUL by the way.",-1.3346218487394952,0.17649394117647074,1.9073949579831933,98.68970588235297,87.52941176470587,5.0621848739495805,18.537815126050425,6.18269132825596,-0.374447899159664,220,6,59,2,7,79,49,68,0.116,0.8109999999999999,0.073,-0.406,0,0,0,0,0,0,12,0,0,0,1,0,3,0,0,2,1,7,0,0,0,1,13,15,6,0,2,7,0,2,1,0,0,0,2,0,1,0,1,0,3,1,1,0,2,2,0,0,1,1,5,8,3,6,14,1,8,0,0,1,0,3,2,0,4,3,33,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.346510113427898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15550947438947196,0.21971795449019346,0.0,0.0,0.0,0.2616068415101777,0.0,0.0,0.0,0.0,0.0,0.0,0.3495821444964096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5467395262016169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15025624882240038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29255603467247915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2571304547808593,0.0,0.0,0.0,0.0,0.0,0.28986774066840826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24412351129223345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,runbikefree,2018/03/19,"Maintain Muscle - Endurance Athletes I want to maintain the muscle I've worked hard to achieve while transitioning into triathlon season. I follow a 4 day Upper/Lower split alternating strength and hypertrophy days. I have 2 concerns. The first I will not be able to maintain doing legs 2xweek, maybe not even once. Should I expect a decrease is muscle mass with the intense running and cycling I will be doing, if so any suggestions how to combat this. My second concern/question is with doing upper body 2xweek. This is not hard to sustain but I am wondering if I should increase frequency to 3xweek and drop some of the volume from each workout to keep the protein synthesis active. I am thinking this because when I move into triathlon season I will be doing a lot of cardio and I am worried my body will be in a natural catabolic state. Any suggestions for what I should do, or if there is a good routine for someone in my situation.",7.720751445086704,8.081594861271679,7.526942196531793,71.91133815028905,62.81502890173412,9.232138728323699,38.109248554913286,8.841846274778883,3.566808554913296,753,36,120,10,10,240,102,173,0.058,0.8340000000000001,0.109,0.8573,1,0,0,0,0,0,15,0,0,0,4,5,2,0,0,10,0,24,4,3,1,0,28,29,13,0,8,8,0,2,0,0,7,1,0,0,0,4,9,0,1,2,1,0,4,3,0,0,2,0,2,16,2,18,18,4,19,0,0,0,0,2,6,0,7,7,95,20,2,0.1993764779044092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2711656837714927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12153805038496485,0.0,0.0,0.0,0.0,0.0,0.0,0.44292464148447497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25716266848771485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13168628329151574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16958953025396947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1672275303132946,0.0,0.0,0.0,0.0,0.0,0.0,0.3572043253421534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1772149743572413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16950275174400806,0.0,0.0,0.0,0.0,0.20030047007500806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2119056432105625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21232944202387527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22410751471151602,0.0,0.0,0.16893104272728032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12775239657181253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11759741233444095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2162152854561936,0.1451484504768012,0.20247649127647266,0.0,0.0,0.0,0.0,0.0 fitness,kreilzeg,2018/03/19,"Problems when switching from strength training to 'bodybuilder' training.. so almost all my life training, I always went with the strength training route (max 6-8 reps, lots of sets), even though I wasnt aiming to be some power lifter. I even did lots of isolation exercises too following this same strategy of going as heavy as possible. People were looking at me on how I can lift so much even for something like cable flyes. I thought that was the best way to build noticeable muscle. Strength definitely. I went from benching a mere to 15kg to over 35kg over the years. But despite my strength gains, my body weirdly didnt really get much bigger. Turns out I was becoming more of a power lifter. I recently got a wake up call and decided to switch to a 'hypotrophy' focused training (max 8-12 reps, less sets). So far, it's been working well. I experienced more soreness in my muscles, like my traps and chest, even with much less weight being lifted. Heck, I was literally just lifting a weightless barbell for my final bench presses. Only problem with this workout routine is the rest times in between. I used to take as long as 3-4 mins rest time in between sets, which was how I could dish out my max heavy lifts each set. But now I try to limit myself to 1.5 mins for rest time. This shorter rest time and higher reps really dug into my strength capabilities as I found myself lifting weights half or less compared to how much I lifted before. I also found myself losing strength as I tested from my max rep weights. But is this how bodybuilders do it? I mean, how do they maintain their cool while spamming so many reps with so little rest yet are able to stick to about the same weights? I see some that only rest for like, 1 min, before hitting the weights again, and they dont even lift that light. Is it some endurance thing I have to accustomed myself to?",5.514644194756556,6.5828065505617985,5.442191011235956,82.46455992509364,67.76404494382022,7.843445692883898,31.687265917603,7.9370924344782425,2.1891220973782777,1476,60,275,17,24,460,193,356,0.05,0.835,0.115,0.9723,2,1,1,0,0,0,45,0,0,3,13,25,16,0,0,11,1,21,12,3,6,1,41,37,28,0,3,5,0,7,3,0,0,3,0,0,0,12,12,6,1,5,2,0,4,3,4,1,1,15,12,37,12,50,18,25,39,0,1,2,0,4,14,1,7,19,190,49,2,0.09232141924596593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09244656557345464,0.0,0.0,0.07382940561618888,0.07681881652734124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10196175423163527,0.15711745596898052,0.0,0.09688563371970736,0.0,0.0,0.1025482844081104,0.0,0.0,0.0942704912036044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0737111410056484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10820001578221954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3048871335395931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1011336021486339,0.0,0.0,0.0,0.20245134201214932,0.0,0.0,0.048234131129958176,0.0,0.052468390105423854,0.0,0.07383787269314981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0652093486821584,0.1353107463257004,0.0925303157915332,0.0,0.08170155084704106,0.07752674042302155,0.10328405323176204,0.0,0.15697673839545126,0.0,0.0,0.0,0.09359942869567936,0.0,0.10056509051032496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2714674631377204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10510854771377896,0.0,0.0,0.0,0.14042919899807565,0.0,0.0,0.0,0.0,0.0,0.06400404775439285,0.0,0.0,0.0,0.0,0.10407852865168672,0.0,0.0,0.0,0.1766782598767532,0.0,0.0,0.0,0.0,0.0,0.0,0.1182869303880252,0.0,0.09115626376638568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07356821824459102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07107353895200016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06941421773057836,0.0,0.0,0.0,0.0,0.0,0.061334248688756136,0.0,0.09070532566771336,0.07329289447869639,0.2153334479660385,0.0,0.0,0.0,0.0,0.06268018353089169,0.1004191933767078,0.0,0.0,0.0,0.07973606431533463,0.0,0.0,0.0,0.07328044538909967,0.0,0.5621130855321702,0.08300804325885082,0.17116576113946114,0.0,0.0,0.0,0.0,0.0,0.06721109275385961,0.0,0.0,0.0,0.0,0.0,0.05945196711777422 fitness,az9393,2018/03/19,"Upper back shouldn’t be squeezed in a high bar squat? I’ve always heard and thought that one should squeeze their scapula and upper back muscles as hard as possible to push the chest out and make a solid platform. However I keep seeing Olympic athletes and coaches say the opposite. Here is a Taiwanese coach stating you should relax your upper back (from 1:47): https://youtu.be/guMgUEil5F8 Here is an Olympic gold medalist Alexei Torokhtiy saying the same (from 1:12, use subs): https://youtu.be/uAxZFsStRM0 They don’t explain it in too much detail, perhaps this isn’t too important, or maybe it has to be something in between of completely relaxed and tensed as hard as possible. Though I’d really like to get a straightforward answer from someone who is an expert at squatting high bar/Olympic weightlifting style. Should the upper back be relaxed or squeezed and why is this important? ",9.603852339181287,10.647392440789476,6.988771929824562,75.03751461988305,58.80263157894736,9.65029239766082,39.91520467836257,9.444778638647367,3.947703801169592,729,35,111,11,9,206,98,152,0.033,0.8490000000000001,0.118,0.9213,1,0,1,0,0,0,28,0,2,2,0,10,4,0,0,10,0,14,2,1,2,0,20,22,13,0,4,2,0,6,1,0,4,0,3,0,0,6,7,1,1,3,7,0,1,3,0,0,1,2,10,5,4,17,13,2,18,0,0,1,0,9,12,0,2,5,72,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13905105194315548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5139970287221892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17521435850458525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0873094246485513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29940009113076554,0.0,0.0,0.0,0.0,0.0,0.0,0.3531272273900613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14853733761894333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08164276439182692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11154894341541564,0.0,0.16788704598285434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12284697299458085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11323980770953455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37678864496856573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10705659658091446,0.0,0.0,0.0,0.0,0.0,0.0,0.2657892587475059,0.0,0.0,0.13316708846787653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14159394497509548,0.1286514268685846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16418725933447514,0.13266872021640816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14433161199389447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15079310887863132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,picklerickbitches,2018/03/19,"Lifting, other activities and rest days? I've been lifting 3x a week for a little while now, I'm very much a beginner though. I've recently started looking at picking up a martial art on my off days during the week, but just not sure how this is going to impact my lifting, I'm not lifting huge loads and feel like I could squeeze in 2-3 extra days of movement a week, is this okay or something I should avoid?",7.181071428571428,5.399704964285718,7.630952380952383,77.75571428571429,64.83333333333334,9.82857142857143,37.66666666666667,8.07648339933343,2.9585809523809528,323,14,65,3,4,107,61,84,0.099,0.8270000000000001,0.073,-0.2752,0,1,1,0,0,0,9,0,0,0,0,4,4,0,1,6,1,5,0,0,2,1,14,11,7,0,2,5,0,2,1,0,1,0,0,0,0,3,2,0,1,1,1,0,2,2,1,0,0,1,3,4,3,8,8,3,20,0,0,1,0,0,7,0,1,12,40,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18637381512414225,0.0,0.0,0.4516265829575905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1180285596802109,0.16676150315710503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13266290419545002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11404146725519344,0.2339568718301108,0.0,0.0,0.196021309528642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17159694619017088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2304826708529997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17970481026529705,0.0,0.0,0.1652220286092146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22000377831104892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22934250326519975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19260311631878094,0.0,0.0,0.5617272460289167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,haneybd87,2018/03/19,"How do you deal with losing all that free time? I was recently diagnosed with Idiopathic Intracranial Hypertension, basically extra pressure in my brain that could cause vision loss. The main treatment is to lose weight. So I’ve been dieting, which hasn’t been terrible, but to me the most difficult part is the exercise. Now, you’d typically think that the exercise in and of itself would be the hard part, but to me what’s been most difficult is losing all that time that I’d normally relax and decompress by doing things such as watching TV, reading a book, or playing video games. Now that I’ve been losing quite a few hours a week to that I’m starting to get really stressed out. I just want to relax and do the things that I enjoy but I can’t and it’s really getting to me. My level of irritability has shot through the roof. How do you all deal with this massive time sink that is exercise?",5.228448275862071,6.387735120689657,6.137413793103452,76.8864655172414,68.48275862068965,10.167816091954023,30.017241379310345,10.317481424215053,3.119055172413794,717,27,136,19,12,237,101,174,0.16699999999999998,0.731,0.102,-0.8867,0,0,0,0,0,0,16,0,3,0,6,7,15,0,2,10,0,20,7,1,3,3,26,26,12,0,4,5,0,2,0,0,1,4,0,0,0,16,8,2,0,1,11,1,0,2,10,0,0,5,3,12,6,18,17,10,13,0,5,1,0,6,4,0,3,9,100,28,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15550045359139572,0.0,0.0,0.0,0.14309540852755526,0.0,0.0,0.0,0.0,0.0,0.11121655688347576,0.0,0.0,0.0,0.2872162107504726,0.0,0.14138255297387306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1455528680021098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12478189530968077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13717854474720462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6233465728349518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1364805482256587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3016880837115898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14815848957818378,0.13933373995349424,0.0,0.1784732259274545,0.0,0.13753803910975254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09859445722555092,0.0,0.0,0.0,0.15956314830312604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18508420477918205,0.0892552807657927,0.0,0.0,0.24367393115100536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08216041606187073,0.0,0.11173488466241917,0.16962505558622173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0989519133895944,0.0,0.0,0.0 fitness,hogie276,2018/03/19,"What are the most crucial supplements to add for overall health? Outside of creatine, whey, and vitamins Bs & C. There are so many options and they all have their benefits, but which are actually the ones that you have found to actually make a difference?? If you had to choose 3 supplements for a stronger and healthier body, what would they be?",9.853809523809524,8.73628707936508,8.895238095238096,68.69142857142859,59.158730158730144,14.114285714285714,43.22222222222222,13.023866798666859,5.6874698412698415,278,14,50,9,3,87,48,63,0.0,0.887,0.113,0.7399,0,0,0,0,0,0,11,0,2,3,0,2,1,0,0,4,0,8,3,1,1,1,13,10,6,0,2,2,0,0,0,0,1,2,0,0,0,4,4,0,0,2,0,0,0,0,0,0,1,2,0,5,1,6,6,2,0,0,0,0,0,5,0,0,3,0,37,9,0,0.0,0.0,0.5615914727995194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3117695044729686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3196176922940838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30063027320699803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3154954327575561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3058574361249295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1920707387280954,0.2917263177285457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1949821563006576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20440442664770414,0.0,0.0,0.0 fitness,JeffTennis,2018/03/19,"Resistance bands keep snapping, any suggestions welcome. Hello, am a Tennis Coach, and I use Resistance Bands with my juniors (ages 10+) as part of helping them build strength and explosiveness, but the Black Mountain Tube Bands I bought have not been very durable. The one exercise I have them do the most are Squat-Shoulder Press combo. The bands are always lined up evenly, but I've had a few of them snap now. Where can I find these closed loop bands like the one in this [video](https://www.youtube.com/watch?v=-pwA2EsdDAo)? Maybe there are better more durable tube bands out there but I just haven't had that great of luck with the ones I've gotten, and Black Mountains' customer service is not exactly the best. ",7.980649606299213,9.141995125984256,5.653218503937008,82.80691437007876,62.30708661417323,8.869685039370083,31.623031496062993,8.841846274778883,2.3886700787401565,579,20,103,8,8,162,87,127,0.068,0.802,0.13,0.7325,0,0,0,0,0,0,29,0,0,3,3,6,7,0,0,9,0,13,1,0,1,1,19,17,7,0,0,6,0,1,1,0,0,1,0,0,0,3,7,0,1,1,8,1,0,3,0,0,3,5,3,9,7,9,12,5,7,0,0,2,0,13,5,0,2,3,65,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21669380110461145,0.0,0.0,0.17709739005057287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2732991367509569,0.23032404659541786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17200773159807575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.238023005823276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2871186059160924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17455685542427254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2314769995969971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1272301122611106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2616311177934971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5294105443869427,0.0,0.0,0.0,0.0,0.2820140363775304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22492289835605525,0.0,0.21487724334730796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JustAguy101010,2018/03/19,"Does hitting a strength plateau mean no size gains? Does the muscle still gain size when we hit a strength plateau? If not, why? don't the muscle fibers still tear down?",2.293125,5.122662062500002,0.4362500000000011,106.18375,84.625,3.2,23.625,3.1291,-0.474275,134,5,29,0,4,35,24,32,0.056,0.61,0.334,0.8992,0,0,0,0,0,0,5,1,0,0,4,3,2,0,0,4,0,1,0,0,0,0,4,4,2,0,1,2,0,0,0,0,0,0,0,0,0,0,1,0,0,1,0,0,0,3,0,0,0,0,0,1,2,1,2,0,4,0,0,0,0,1,1,0,1,3,13,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6342398833363878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3947365138735808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5787920120020069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3269903084848942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MemeroniPeperoni,2018/03/19,"Unable to utilize chest correctly Tomorrow is chest day for me and over the past few weeks I have seen little progress. On the other hand, my back, arms, legs, and shoulders are doing phenomenal. After each of those workouts I feel great and the muscle is exhausted, except chest. At the end of chest day, all I feel are depleted triceps. I believe I have a great workout routine for chest and triceps and have tried many other exercises but I believe I'm just doing something wrong. Any small pointers for increasing chest performance such as ""squeezing my chest"" as my friend suggested?",6.2602142857142855,8.320258676190477,5.936369047619048,75.87883928571429,67.0,8.678571428571429,34.07738095238095,9.188382445141503,3.3598809523809514,471,22,75,9,8,146,69,105,0.054000000000000006,0.825,0.121,0.7471,0,0,1,0,0,0,14,0,0,0,2,3,5,0,0,5,0,9,15,13,0,2,13,13,8,0,0,3,0,4,0,1,0,2,0,0,0,3,6,0,0,2,3,0,1,0,2,0,0,1,5,10,3,13,12,4,14,0,0,1,0,2,5,0,0,8,52,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14876078809847412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16820896391342288,0.0,0.0,0.0,0.0,0.4929235731042117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2821575407452857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1937518524704785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22121803317456895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16900944159866024,0.0,0.0,0.0,0.0,0.0,0.0,0.4823559520737834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2192498119699132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22178306608456197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2088262410545478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1684081581043109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14852017239786772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1754719322224048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23917406955531906,0.0,0.0 fitness,theconstipator,2018/03/19,"Lats really sore after push days? I run a pretty standard 6 Day PPL schedule, with the first push day starting with bench, and the second starting with OHP. On my most recent couple of OHP-focused push days, I've noticed that the next couple days, my lats have felt incredibly sore, like I just went AMRAP on pull ups or something. I know that your lats are stabilisers in the overhead press, but I've been overhead pressing for almost two years and this is the first time I've felt anything like this. It's really annoying because it means my pull days, which follow my push days, are much more difficult and I've even had to add extra rest days because of it. They're actually far more noticeably sore than they are after my regular pull days, and they feel more sore than my delts/chest/triceps do after my push days. Does anyone know why this might be or how it can be fixed? Is there any kind of form issue that would make my lats be over-involved?",7.0391935483870975,6.538843349462368,6.572602150537634,81.06890322580647,64.43010752688173,9.375483870967745,30.42795698924732,8.548686976883017,2.1033608602150538,757,22,148,9,10,235,108,186,0.103,0.857,0.041,-0.9142,0,0,1,0,0,0,21,0,1,2,2,9,5,1,0,6,0,15,4,0,2,0,25,26,8,0,1,4,0,5,2,0,2,4,0,0,0,11,8,0,0,6,0,0,11,0,2,0,4,5,5,14,3,17,16,8,38,0,0,0,0,3,5,0,5,24,86,25,0,0.0,0.0,0.10667536493077774,0.0,0.0,0.0,0.0,0.0,0.10946286778908466,0.0,0.0,0.0,0.0,0.0,0.0,0.07433773519905995,0.0,0.0,0.0,0.0,0.07643537030747899,0.0,0.08995667255522098,0.0,0.0,0.0,0.0,0.0,0.0,0.133274436211347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2419092422374904,0.0,0.7049892924221528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09566201858155897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07220131928583083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0552727898984445,0.0,0.2099184832322037,0.0,0.0,0.18596603253347047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1140961315806098,0.0,0.0,0.0,0.1138344239149988,0.12015298545576066,0.0,0.0,0.0,0.0,0.0,0.0,0.10681126799115713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07296840190327468,0.0,0.0,0.11907574000661353,0.0,0.0,0.0,0.11596560723706442,0.0,0.0,0.0,0.0,0.08035887229058705,0.0,0.0,0.0,0.1162574089573458,0.0,0.0,0.0,0.24891098961927904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11121233523850793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14005957432732358,0.0,0.107935064833517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08415578609487143,0.0,0.0,0.15474699511126974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06374227262814201,0.0,0.0,0.0,0.0,0.0,0.0,0.10678456440492168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10133580931538076,0.09863950151391247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07765401670866998,0.0,0.0,0.0703950739115677 fitness,Bruno-OS,2018/03/19,"Making abs bigger What’s the best way to make my abs bigger? Specifically my upper abs. Basically what ab exercises will do this, and how often should I do them?",1.8927419354838728,4.659576903225808,4.561532258064517,76.16229838709678,86.41935483870968,6.970967741935485,17.427419354838708,8.07648339933343,1.1224129032258077,128,3,23,3,4,45,25,31,0.0,0.86,0.14,0.6767,0,0,0,0,0,0,4,0,0,1,1,2,1,0,0,1,0,4,1,0,3,0,6,6,2,0,1,0,0,0,0,0,2,1,0,0,0,3,1,0,0,0,1,0,0,0,0,0,0,0,0,4,1,1,4,1,4,0,0,0,0,1,3,0,1,0,17,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5598591617705388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7122102101925583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4234552343271499,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,blacksteel367,2018/03/19,"Does training for size vs strength effect your body weight differently? Been lifting for about 2-3 years. Never occurred to me until just now. So typically I just train for size when I’ve felt small (after say a cut) and strength when I feel weak. This question just now dawned on me. When I’m trying for size, will my body weight go up faster than if training for strength?",3.076190476190476,5.495375666666668,2.8436507936507947,92.99500000000002,77.05555555555556,5.2253968253968255,24.174603174603178,6.18269132825596,0.4586603174603177,296,10,60,2,7,88,52,72,0.039,0.828,0.133,0.7941,1,0,0,0,0,0,10,0,1,0,4,10,5,1,0,1,0,2,5,2,1,1,11,6,7,0,1,5,0,4,0,0,1,1,1,0,0,1,1,2,0,4,0,0,1,1,2,0,0,2,5,6,3,12,3,0,14,0,0,0,0,3,3,0,2,10,34,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5298043466567944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24916522038951505,0.0,0.0,0.20869912229813012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12058477240828397,0.0,0.22898222227751006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13553606138017166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18393370986367505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2671568731269838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1896522004082486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16191511089426694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5808189922367007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1535759997258544 fitness,ClubSubZero,2018/03/19,"Bare footed squats in the gym? I forgot my workout shoes back in my home state. I heard barefoot leg day is ergonomically terrific for functional strength athletes. Although, it may seem disgusting to my workout neighbors. Thoughts?",5.796052631578945,9.550654921052633,4.7634736842105285,74.4473157894737,78.73684210526315,7.2505263157894735,39.17894736842105,8.238735603445708,4.290983157894738,189,12,26,4,5,56,33,38,0.079,0.7659999999999999,0.155,0.504,0,0,0,0,0,0,6,0,0,0,1,1,2,1,0,1,0,2,3,3,0,0,4,6,1,0,0,0,0,0,0,1,1,0,1,2,0,1,0,0,1,2,3,0,0,0,1,0,0,3,1,5,1,4,2,0,5,0,0,0,0,2,2,0,2,2,15,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4126464823469861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34609129605050565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5382981717748129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.488540982374305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4260357757388255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,canton1009,2018/03/19,"Is calculating averages of weekly weight a good way log weight? Hello, I working to loose weight. I weight myself daily, but the scale is always fluctuating. To minimize the fluctuations I weight my self daily and then calculate the average of all the data collected. Is that a good and accurate way to log weight? If not, what else can I do about fluctuations",4.855589743589746,7.520325353846157,6.244230769230772,69.58993589743592,72.38461538461539,10.487179487179487,27.756410256410252,10.504223727775694,3.743717948717949,288,11,47,10,6,97,42,65,0.026,0.878,0.097,0.6715,0,0,0,0,0,0,8,0,0,0,1,1,2,0,0,6,0,5,6,0,0,1,6,5,5,0,1,3,0,6,0,0,0,0,0,0,1,2,2,6,0,0,0,0,0,1,0,0,0,0,6,6,2,6,5,1,4,0,0,0,0,2,0,0,1,2,32,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1053608896099376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10577768026652172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21241155630713146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13209591855284136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20101566949967226,0.1015697281164982,0.9251598100105158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09218341084026298,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SoftwareEngLFJob,2018/03/19,Tight shoulders and neck / awful posture I saw a video not too long ago of how having your hands go horizontally when you have them down indicates bad posture and that they should be to your side. Also some movements where you press your shoulder blades together and stand against a wall to see range of motion. I'm slouched at a computer 90% of the time and I've pretty much developed a hunched over caveman posture that's hard to get rid of. Its painful to do chest exercises because I use my shoulders more than I use my chest. I have a wide chest and lats and my shoulders feel narrower because of the tightness. The video showed some exercises to get a normal posture and relieve this tightness but I can't find it. Hoping someone knows what I'm talking about or has a similar video. ,5.1782059000602025,6.6924781390728505,5.1583383503913325,82.52963275135463,68.93377483443709,7.8750150511739925,33.59482239614689,8.296473431620573,2.5949682119205297,633,30,118,9,11,197,99,151,0.07400000000000001,0.899,0.027000000000000003,-0.6755,2,0,0,0,0,0,9,0,5,2,0,6,4,0,0,10,1,8,12,9,3,0,24,20,12,0,3,3,0,7,0,0,1,3,1,0,0,6,7,0,3,3,6,0,3,2,2,0,0,1,10,15,2,16,17,4,16,0,0,2,0,8,8,0,4,4,74,21,1,0.0,0.0,0.0,0.0,0.0,0.0,0.2090563293143307,0.0,0.0,0.0,0.0,0.18859971853192625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1969150410180034,0.2875295481769305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1192468770288076,0.0,0.0,0.0,0.21555183674243752,0.0,0.0,0.0,0.0,0.0,0.24643144499994216,0.0,0.13403228054075533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21126469847746598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2342405403161351,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12961050371812713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2087093802905415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1733682084768253,0.0,0.0,0.0,0.0,0.0,0.2310713569254152,0.0,0.0,0.0,0.0,0.0,0.0,0.25094846623984873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2399322286542677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18793250654022295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19982493644822136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18955780694128604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.137519147479087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4073769566802037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,noobielifts,2018/03/20,"What to do if I fail a rep on linear periodisation Tried searching it online but didn't find a definitive answer so I thought I'd ask here: I am currently using a linear periodisation method with my lifts which can no longer progress via linear progress (bench press and overhead press) Well it's working well (making me slightly stronger) I failed a rep today on my OHP and was wondering what I should do in the future when I fail a rep. My OHP is in the rep range 6-8 x 3 Last week I got 35kg 3x8 Today I was meant to go 37.5kg 3x7 but I only got 7,7(Cheated the 7th up TBH),6 So of course this falls out of my progression scheme what should I do to rectify this? My calories are in check and I'm in a surplus, could this signal that my volume on my push day is slightly too high as I didn't adapt enough to get the reps? My push day volume is quite high, on the upper end of 3DMJ's recommendations for reps per bodypart (Not per week but per session) Thanks in advance ",3.2429850746268656,4.428233398009951,4.547442786069652,86.32653731343285,73.22885572139303,6.952039800995027,24.84278606965175,7.3011,0.9354302487562188,767,23,165,8,15,254,119,201,0.071,0.8420000000000001,0.087,0.4727,1,0,1,0,0,0,18,0,0,0,9,9,6,0,0,11,0,16,0,0,2,0,20,28,11,0,4,5,0,2,0,0,2,0,1,0,0,10,5,0,0,5,0,1,5,4,3,2,0,8,3,20,3,21,17,1,30,0,3,0,0,1,14,0,2,11,95,30,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17041455935428654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14554203809247188,0.0,0.0,0.2351212026811235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1614529544531255,0.18835210712474196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16660781853696266,0.0,0.0,0.0,0.0,0.0,0.09523789286799554,0.0,0.10359840218440122,0.0,0.29158453752194674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3851943038947169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14858895062664745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1216785743955962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13863814581507472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19388559705641206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1678261873853499,0.0,0.0,0.0,0.0,0.0,0.14471621378522054,0.0,0.0,0.34557518893513745,0.0,0.0,0.12376150381930882,0.0,0.0,0.0,0.0,0.1574381993223649,0.0,0.0,0.0,0.0,0.2924406814146201,0.0,0.32779738935354297,0.0,0.0,0.0,0.0,0.0,0.19768342836639696,0.13270774659517628,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Pepper_sauce,2018/03/20,"Deadlifts on PHAT templates Hey guys, i noticed a couple of you have already used PHAT template with sucess, on papper its just a beatiful routine and well balanced, i was just asking myself how is it to deadlift on leg day AFTER a chest and LAT ""power day"". Working your lats a day before + deadlifting after a complete leg workout wont fuck with your deadlift? Im sorry if its dumb to some one of you but i NEVER deadlifted on leg days. Thank you!",4.903901515151514,5.9017349204545475,5.818636363636365,79.46878787878791,69.11363636363636,7.2303030303030305,31.71212121212121,7.1686216300943375,2.106698484848485,355,15,63,3,6,117,62,88,0.04,0.875,0.085,0.5743,1,0,0,0,0,0,10,0,5,0,2,4,4,2,0,5,0,4,5,4,2,1,12,8,5,0,1,4,0,0,0,0,1,0,0,0,1,3,4,0,0,0,1,0,0,2,2,1,1,1,0,9,2,12,6,1,11,0,0,0,1,8,4,2,2,7,44,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23893167784417055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20241398462715973,0.0,0.0,0.0,0.0,0.0,0.0,0.18423985344956856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22701375015832104,0.0,0.0,0.0,0.2395717260109438,0.0,0.5585417077665804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20016629689432391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21438567722068952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2338753033762056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1669911075008556,0.0,0.0,0.0,0.0,0.0,0.24650581703546495,0.0,0.0,0.1467173902570083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2423728361935623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19933958367271729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18700100142918508,0.0,0.0,0.0,0.0,0.0,0.0,0.1946746099066863,0.0,0.0,0.0,0.0,0.0,0.0,0.1576268124097071,0.0,0.0,0.0,0.0,0.0,0.0 fitness,OZade,2018/03/20,"Knee Sleeves I recently bought some knee sleeves from SBD, when trying them on for the first time I found that when I squated down the backs of my knees began to feel like the fabric was rubbing where it wrinkles. Admittedly they were extremely tight as I could barely get them on so I will size up. Is this something that goes over time because they're brand new or it is always the same as I find it extremely uncomfortable. ",6.414146341463416,6.9183745609756135,5.7718536585365845,82.89143902439027,65.58536585365853,8.999024390243902,31.03414634146341,8.841846274778883,2.2731775609756086,342,12,67,5,5,104,61,82,0.052000000000000005,0.916,0.032,-0.1513,0,0,1,0,0,0,4,0,0,3,1,5,1,0,0,4,0,6,3,3,0,0,9,12,6,0,1,1,0,3,1,0,1,0,0,0,0,6,0,0,1,4,0,1,0,0,0,0,1,5,3,10,1,11,5,2,15,0,0,0,0,4,6,0,2,10,46,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2549368675079617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23559115623304125,0.0,0.18676945481408874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2446234951007005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1549174639765946,0.2188815082385102,0.0,0.0,0.2800303432312811,0.26061092807878056,0.0,0.3359353429832558,0.0,0.0,0.16007351913398965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1496842369610525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29590854628840746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3025182291120126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23587014487106864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35731111969560125,0.0,0.0,0.0,0.0,0.2080153062303721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,chunkymonkey922,2018/03/20,"Days in a Row Hi all, I am getting back into a lifting routine after 2 years. The best days for me to lift is Tuesday, Wednesday and Thursday’s but a lot of the 3 day routines I see in the wiki mention a day break in between lifting days. I wanted to know it it will be productive for me to lift three days in a row or would that day of rest really make a huge difference in my progress?",9.484176706827313,4.453091313253013,9.843373493975909,73.76779116465866,63.57831325301205,12.512449799196787,43.329317269076306,8.841846274778883,3.88146907630522,301,13,66,3,3,103,56,83,0.0,0.8759999999999999,0.124,0.8647,0,0,0,0,0,0,5,0,0,0,2,1,1,0,0,9,0,5,0,0,1,1,10,10,3,0,2,2,0,0,0,0,2,0,0,0,0,3,2,0,0,1,0,0,0,0,0,0,1,0,1,6,1,15,7,4,21,0,0,1,0,2,7,0,2,13,47,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14738267537798624,0.0,0.0,0.0,0.0,0.0,0.2011462172116028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8652806778526397,0.0,0.0,0.0,0.0,0.20025473075866032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10013985195522344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10533701698805714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16295128548061355,0.0,0.0,0.12794145333503426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12278894031883575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15273646090511225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11305214406212916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13615712412312542,0.0,0.0,0.12342942738162027 fitness,MajinSkull,2018/03/20,"Tough mudder training Hello everyone! So I’m currently training for a tough mudder and using the workout guide that they provide on their website but their workouts seems kinda short to me. Has anyone else done them before and you feel the same way? ",5.442333333333334,8.093876733333335,5.055277777777778,78.85625000000002,70.55555555555556,6.277777777777778,29.027777777777786,7.1686216300943375,1.9917777777777776,203,8,30,2,4,62,39,45,0.064,0.936,0.0,-0.2003,1,0,0,0,0,0,3,0,1,4,0,1,2,0,0,3,0,2,0,0,1,0,8,6,4,0,0,1,0,1,0,0,0,0,0,0,0,1,2,0,0,2,2,0,0,0,2,0,0,1,1,6,0,3,5,1,4,0,0,0,0,6,2,0,2,1,20,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2573634691580673,0.3771317494424989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.313200907114582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3766639384494647,0.0,0.0,0.0,0.0,0.30747569387375606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3517071599698495,0.0,0.0,0.0,0.0,0.18610751673059872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3350775822136017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3178947561146856,0.0,0.0,0.0,0.29215725048600444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,crazeecatladee,2018/03/20,"Traveling abroad for 6+ months, how to train legs? I'm planning on backpacking through Europe and Asia from May-December. I'm currently in the best shape of my life, and even though I'm excited about the trip, I'm pretty bummed about the prospect of losing some, if not most, of my gains. Right now my goal is to keep running for overall fitness and do push-ups, pull-ups, dips, etc. to maintain as much upper body strength as possible while I'm gone. However, I'm at a loss for how to work out my legs. I assume I'll be doing a fair bit of hiking, but aside from pistol squats and lunges, I can't think of any other lower body exercises that don't require heavy weights (I'll be moving around a lot, so access to local gyms will be minimal). Does anyone have any creative solutions? Also, has anyone ever traveled for a similar period of time? If so, what did you do to stay fit while you were abroad, and how much muscle did you end up losing?",5.550574162679428,5.386720526315791,6.175837320574164,81.54949760765551,67.42105263157895,9.435406698564597,29.37799043062201,9.095868883498916,2.2063684210526318,740,23,151,12,11,242,126,190,0.051,0.816,0.133,0.9117,3,0,0,1,0,0,31,0,3,0,10,13,6,0,0,7,0,15,8,5,3,1,22,24,19,0,2,4,0,1,0,0,1,2,0,0,0,3,7,1,2,2,4,0,6,3,3,0,0,4,1,9,3,29,16,8,28,0,3,0,0,3,12,0,6,9,91,12,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13448219637726092,0.0,0.0,0.0,0.22871713503604746,0.0,0.0,0.0,0.0,0.2351709917625663,0.0,0.0,0.14970328966288698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17647971985260094,0.0,0.18359359033514586,0.3735887728425302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14716309800904442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1489450586119519,0.0,0.1875494128842621,0.11107198012327238,0.15211566941622376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14947356412041665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11878053685948115,0.0,0.0,0.0,0.0,0.0,0.37626921721573786,0.0,0.14296862058801396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13422840391237126,0.17873372079754998,0.2472425477560569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1895817663974718,0.0,0.17108516037183266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14361274577191396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17924245676013886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1077539079853352,0.16522212683551754,0.0,0.09805887909522744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2047807421009212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12242676612410512,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jjsotnok,2018/03/20,"19/f/5'7 did a body composition test, could results be wrong? hi! So I took a body composition test for the first time with a FitQuest machine at my gym. Results: 58.67kg (I'm 5'7"") 30.19% body fat 37.53% muscle Now upon doing a bit of research that near puts me in the 'overweight' category (which starts at 32%) for a female but ALSO puts me in the 'very high' section for muscle %, how can that be possible?? I can attach a photo of myself if need be but I'd consider myself 'average' but my friends say I'm slim. I do 5x6 50lbs on pec fly and only 25lbs on chest press machines and around 40/50lbs on leg press - to give you an idea of the weights I work with. FitQuest prides itself in being quite accurate but is there a chance my results are wrong because I'm far from fat and far from strong?",3.501792452830191,4.8199542264150965,4.271839622641512,88.03530660377359,72.77358490566039,7.061006289308176,26.45754716981132,7.492282038375204,1.2317207547169808,618,21,130,7,12,198,104,159,0.04,0.8809999999999999,0.079,0.7993,0,0,0,0,0,0,27,0,1,0,5,6,5,0,0,12,0,12,9,7,4,0,18,19,11,0,3,5,0,3,0,1,0,3,1,0,0,4,6,4,0,1,1,0,3,0,2,0,1,2,4,12,3,22,12,2,22,0,0,0,0,5,15,0,1,4,77,16,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1312491247134335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14610428937266964,0.0,0.0,0.0,0.0,0.0,0.10004787340412397,0.0,0.0,0.0,0.0,0.0,0.17917983706101162,0.5469110494834095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13103888156589005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1396029621980257,0.0,0.0,0.1268010428761072,0.0,0.0,0.15744176173202026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17340498810331725,0.0,0.0,0.0,0.0,0.0,0.185274919396128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12169514429240336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12482295705130607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1850240520424908,0.0,0.0,0.0,0.0,0.0,0.3299779447226914,0.0,0.17456504060953654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1305172178077083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1161671226431552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09570145638850652,0.0,0.0,0.0,0.18234672091818452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13541868492474066,0.0,0.0,0.0,0.19985763084590613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11948351773054455,0.0,0.0,0.0,0.3588855292540941,0.0,0.0 fitness,InnocentByestander,2018/03/20,"Visceral fat? I got tested yesterday by a machine that’s supposedly 99% accurate. On a scale of 1-20, 20 being bad, my visceral fat level was at an 8. How much of an effect is this having on my health? The guy at Nutrishop was telling me the only way to get that level down is by eating healthier or taking a detox. I understand eating healthier, but will the detox actually help or was he just being a salesman? He said the detox could get me down 2-3 levels down in a month ",3.464550810014728,4.492329092783507,6.1153166421207645,75.89989690721652,72.50515463917526,9.666568483063331,27.259204712812963,9.957137785484203,2.7140792341678943,370,13,73,10,7,134,64,97,0.025,0.931,0.045,0.4291,0,0,0,0,0,0,12,0,0,0,1,2,1,0,0,11,0,10,8,2,2,0,8,16,4,0,1,4,0,0,0,0,1,6,1,0,1,3,0,4,0,2,0,0,0,0,1,0,0,5,1,6,0,13,7,1,14,0,0,0,0,6,11,0,2,2,49,9,1,0.0,0.0,0.2404578395160845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20573968275747925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19673606366750168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5042720722353863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25747513777335,0.0,0.0,0.0,0.19707431230944109,0.0,0.0,0.24398182443636446,0.0,0.0,0.0,0.0,0.0,0.26191928422240923,0.0,0.0,0.16516152257168984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19667984099209404,0.0,0.18113761157022773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18740374560708947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23438963194864265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18526751550116996,0.0,0.21537071510707914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25651853932538565,0.0,0.0,0.0,0.0,0.0,0.19558653105841955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AirCincy,2018/03/20,"Training for a half-marathon for longer than suggested time frame? So I plan on running a 5k on thanksgiving and a half-marathon the day before Christmas Eve. The furthest race I've ran is a 5k, but I have ran up to 10/11 miles while exercising. I found this plan (https://www.verywellfit.com/half-marathon-advanced-training-program-2911244) online, and was wondering if something like this is sustainable until I run in December? In that particular scheduled, I'd be lifting weights during one of CT slots and one of the rest days.The plan is supposed to be for only 12 weeks. I lift twice a week (fully body) and weigh about 197 at 6' with 11-14% bf, but am going to cut down to 185-187 because the weight seems to be slowing me down and I keep getting injured. I'm only mentioning this because I'm also wondering how difficult it will be to remain muscular during this time frame. Any feedback would be greatly appreciated! ",8.987222222222222,9.054395861445784,7.881646586345386,71.40665997322625,60.26506024096386,10.510307898259706,37.119143239625174,9.994966539143718,3.644634002677377,747,31,127,13,9,229,110,166,0.063,0.885,0.051,-0.2412,0,0,1,0,0,0,34,0,0,0,3,4,4,1,0,9,0,13,7,2,1,0,16,24,13,0,2,3,0,2,1,1,2,2,0,0,0,6,6,3,1,4,1,0,5,0,2,0,3,4,2,7,2,23,13,1,24,0,0,0,0,3,9,0,4,11,74,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14686251559174412,0.0,0.0,0.0,0.12488632218684585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22389912922947092,0.0,0.15627015167192335,0.0,0.0,0.0,0.0,0.20399052236837115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1184371835864362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2013595607649673,0.0,0.0,0.0959480274289845,0.0,0.10437087628729164,0.0,0.0,0.20247157066535856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1632339761882417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08972069428675483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2488880489111695,0.27934378253844105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16718541806529466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1413805059837806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21417219599287912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.294621244514641,0.44726537400263133,0.0,0.0,0.0,0.0,0.0,0.0,0.3983148815239837,0.0,0.0,0.0,0.1304576272577148,0.0,0.0,0.0 fitness,marcelalberti123,2018/03/20,"Would you consider this a good dumbell workout? I'm a beginner and my goals are building muscle and generally looking better. For now the gym is a no go for me(too far away). But i do have dumbells lying around and i'm motivated. Would this program be good for building a better aesthetic body? or should i invest in more equipement? https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout EDIT : before you hate, please i've done hours of research. but in the end it seems to me this is the best place to ask since i don't know if i can trust every website out there. ",6.150280474649406,8.900975203883497,6.172362459546927,71.19364617044229,68.80582524271844,6.907874865156419,26.97842502696871,7.793537801064563,1.6723946062567423,478,16,79,6,9,151,75,103,0.056,0.735,0.209,0.9482,0,0,0,0,0,0,24,0,2,0,5,3,7,1,0,7,0,12,1,1,1,0,16,20,7,0,4,4,0,0,0,0,3,0,0,0,0,4,5,0,0,3,2,1,1,2,1,0,0,1,1,8,6,11,15,2,12,0,0,1,0,3,7,0,3,4,54,12,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18320241377303376,0.1923918392485451,0.0,0.1933524778524052,0.0,0.0,0.0,0.0,0.17511756578151347,0.0,0.2159706091415345,0.3640203568479175,0.0,0.22859338995616185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13272164303787073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21060115255291065,0.0,0.0,0.0,0.0,0.0,0.0,0.1822745132636877,0.0,0.0,0.0,0.0,0.17339233005659085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1169588280190926,0.3452244871289485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2031813237593795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20266798442984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11310031100475793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17281713202554838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21501342051053546,0.2259026309342133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1873492994825013,0.0,0.0,0.0,0.17023689608615775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2923836942446331,0.0,0.0,0.0 fitness,bcgibson2,2018/03/20,ideas with concrete Had an idea to use 40 to 80 bags of concrete in my exercise to have a more real world scenario. but need a method to wrap it for good so it won't leak concrete dust everywhere. ,3.2094308943089414,4.2629780731707365,4.130243902439022,89.79260162601628,73.14634146341464,7.417886178861789,28.300813008130078,7.793537801064563,1.5403105691056909,155,6,34,2,3,50,34,41,0.0,0.841,0.159,0.7782,0,0,1,0,0,0,2,0,0,0,0,1,1,0,0,3,0,3,1,0,1,0,7,5,2,0,1,1,0,0,0,0,1,1,0,0,0,2,1,0,0,2,1,0,0,1,0,0,0,1,0,1,1,8,3,1,2,0,0,0,0,0,2,0,0,0,20,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2895305885269961,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7793592772719347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2559554202273031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3929039547665311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29813497014349605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,tardigranade,2018/03/20,"Reddit, what is your opinion about the thermogenic creams? Do they work? I see ads of creams like abs of steel and and sculpt sweat etc on my Instagram and Amazon. Do they really work? What is your opinion about them?",2.314146341463413,5.114272121951224,2.2860487804878065,93.27785365853659,83.87804878048779,6.206829268292682,17.956097560975607,7.554174236665415,0.4655521951219517,171,4,34,3,5,51,29,41,0.0,0.88,0.12,0.6322,0,0,0,0,0,0,6,0,2,3,2,2,1,0,0,1,0,4,1,1,0,0,5,5,3,0,0,0,0,0,1,0,0,0,0,0,0,2,3,0,0,0,1,0,0,0,0,0,0,0,3,7,1,5,5,1,1,0,0,3,0,5,1,0,2,1,23,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5173080370205766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2266104707420048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29714997927809694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36962316048265337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6753670842096512,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Block_Generation,2018/03/20,"Deadlift breathing. I'm currently doing GZCLP so I have a day when I'm doing heavy triples, and another when I'm doing tens. I know if I have to breathe, I do it when the weight is on the ground. However, if I do take a breath I feel like I lose all my tightness and makes the rest of the set weaker, and it messes with my tempo. When I do the triples, I can mostly get them done on one breath, its the AMRAP that is difficult, whereas on the 10s I take maybe 3 or 4. If I don't breath, I start getting dizzy. Any advice on mid set breathing? Should I fully reset my upper body (breath, tighten back, tighten lats, put tension on the bar) every time I breath? I currently don't use a belt, but I plan on getting one soon.",2.1108719646799123,3.3813830397350984,3.774453642384106,90.41391004415013,76.21854304635762,6.357836644591613,24.50386313465784,6.816661863887847,0.7737677704194263,553,18,122,5,12,185,86,151,0.069,0.918,0.013,-0.644,3,0,0,0,0,0,23,0,0,1,2,7,5,0,1,11,0,15,11,9,2,1,17,28,13,0,4,5,0,3,1,0,1,0,0,0,0,4,4,2,1,2,1,0,1,2,4,0,3,1,3,20,1,9,26,5,23,0,1,0,0,1,9,0,5,12,82,24,0,0.0,0.0,0.0,0.0,0.0,0.2124160849752985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1478222806712187,0.2279363733449497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16714776113289456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2414543380234317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14018872753598388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22244983499473275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1831475979256591,0.0,0.0,0.0,0.0,0.0,0.10991120243265748,0.15529256123378685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3407079972914211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11946347498995985,0.0,0.0,0.0,0.0,0.0,0.0,0.10619832036554464,0.0,0.0,0.0,0.0,0.2431867373051796,0.0,0.0,0.0,0.0,0.14509933020413784,0.0,0.2183821484650384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2945975057766101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2185216579933998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15385896330518756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3268775111800038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12675296186825052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18774198648934431,0.0,0.0,0.0,0.0,0.0,0.2647038782654555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nero_92,2018/03/20,"Should I rest between running days and leg days? I've heard that you should alternate muscle groups on consecutive days. Does this include running? If I do deadlifts or rear loaded squats on mon, wed, fri, and go for a run on tue, thu, sat, will I be overworking any muscles in my legs?",2.9258928571428555,4.9718812321428585,3.7387142857142885,88.20628571428574,75.96428571428572,6.622857142857143,27.271428571428572,7.554174236665415,1.4910328571428568,223,9,45,3,5,71,46,56,0.0,1.0,0.0,0.0,0,0,0,0,0,0,10,0,1,0,0,0,0,0,0,1,0,5,2,2,0,0,6,8,4,0,3,2,0,0,0,0,3,0,1,0,0,2,2,0,0,0,0,0,4,0,0,0,0,2,1,5,0,6,2,1,11,0,0,0,0,4,4,0,2,3,24,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2955410131254572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8408377622769316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3803189566310297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24699161588399224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Pound4PoundBestMemer,2018/03/20,Is there any downside to doing strength training and cardio at the same time? Just joined this sub and I noticed a lot of people talk about bulking and cutting periods. When I go to the gym I normally run a few miles and then use strength machines. Should I keep my cardio and strength training separate for any reason or does it not matter...?,6.477,7.073814507692307,5.996730769230767,81.01201923076924,65.46153846153845,8.346153846153845,36.25,8.07648339933343,2.864,273,13,49,3,4,84,50,65,0.052000000000000005,0.8,0.14800000000000002,0.8156,0,0,0,0,0,0,7,0,0,0,3,4,4,1,0,4,0,3,2,0,2,0,16,6,8,0,2,3,0,0,0,0,1,2,0,0,0,2,5,0,1,1,1,0,2,1,1,0,0,0,0,5,3,6,5,3,8,0,0,0,0,1,2,0,2,4,34,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4305795239698552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27704708996410204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1799234753701161,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2813967395792318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2691506282890073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3101876758999669,0.0,0.3604359721685806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2194813045833248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3255037790875481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25446033799330225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18460420761735286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2734291975630307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,pierow,2018/03/20,"No strength gains in the first two months of weight training, What the hell is wrong? Hey All! So Ive been working out 5-6 times a week for two months. Results seem great, lost 10 pounds and physically getting more muscular. However I have a couple of issues, the first being that i am not losing weight fast enough (went from 202 to 192) in two months, and that I have not had any strength gains. Now at the advice of a a friend who's been body building for 10 years I've switched to a keto diet. 7 days in I feel like shit. My lifts are getting weaker and my muscles feel deflated but I have lost two pounds in the 7 days. I am trying to drastically lose weight for my trip to Croatia this summer and I am wondering if am I trying too hard to lose the weight, will I be a twig if I try to lean out too much? my lifts already are pretty shitty (5x5 165 bench, 135 squats, 225 deadlifts) and the fact that the might be getting weaker is really getting to me. I thought that as a noob I should be able to build mass, lose fat, and gain strength all at the same time. Am I trying too hard to lose fat and is it severely impacting my ""noob gains""? ",2.855479905437356,4.10122555744681,3.711879432624112,91.70361111111113,74.27659574468086,6.92434988179669,23.69385342789598,7.3871296695380915,0.7420165484633574,886,25,199,10,18,283,128,235,0.19,0.6990000000000001,0.112,-0.9589,1,0,0,0,0,0,28,0,0,0,17,5,16,2,0,16,0,24,10,5,1,3,26,36,12,0,3,5,0,8,1,1,3,2,0,0,0,8,9,7,0,5,0,0,2,3,10,0,6,7,8,20,6,25,22,6,25,1,7,0,0,3,9,2,5,15,122,28,1,0.08936847741075891,0.0,0.0,0.0,0.0,0.08732984181390495,0.0,0.0,0.0,0.0,0.0986203371107416,0.0,0.0,0.0,0.0,0.060773629214988065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09926823172227987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0988845204393978,0.0,0.1152705493205354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09234152686516696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0903747748023532,0.0638448581189123,0.0,0.0,0.0,0.15203356246336738,0.0,0.0,0.06904586395945903,0.0,0.18676536359696866,0.0,0.0,0.0,0.0,0.0985290618438023,0.0,0.0,0.0,0.0,0.16011320400429072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09327747175746827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04366092388673816,0.0,0.0,0.0,0.0,0.4999023332571697,0.19511250011580794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09480583174943716,0.0,0.0,0.2139991981327788,0.0,0.06569611376571066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.090919870074324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.057251735039981835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0813577053894792,0.0,0.10096094174840957,0.09173545780261512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07094858850834583,0.10422295572094244,0.0,0.0,0.0,0.0,0.242701319443916,0.0,0.34920006673062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.071686001955453,0.4353069179132562,0.0,0.0828454739042354,0.0,0.0,0.0,0.0,0.09691630154795362,0.0650613159284614,0.0,0.0,0.0,0.09771040075004694,0.0,0.05755036939190197 fitness,Captain__Backfire,2018/03/20,"22/M/5'11"" 1 Year Journey from 162 lbs to 151 lbs **Background** I was a small kid all through high school (4’11”, 85 lbs) and I didn’t hit my growth spurt until late high school. At that point I started gaining weight a lot faster and was very weak and unathletic because I never did sports. I got bullied a lot in middle school because of my size and was called ""short"" and ""midget"" for years. Just over a year ago I decided it was time to get my life together and that included getting in the best shape I possibly could. At the end of 2016, I could barely manage 2 or 3 chin-ups and doing more than 15 push-ups was a rarity. I had a solid one-pack and low self-esteem. If I ran 100m I was out of breath and exhausted after 400m. Going shirtless at the beach was seeming like it would never become a reality. I knew it was time to change when my dad would have to get my mom to help him move heavy furniture instead of me. I also was very unconfident and struggled with appearance issues, so I figured working out might make me feel better about myself. At the beginning I didn’t really know how to work-out properly, so I was doing the same upper body & ab workout every day without much focus on my legs, so that’s why my bench-press is much farther ahead than my squats and deadlifts which I only started doing at the end of the summer. After trying a few different workouts, including 5-3-1 and PPL, I decided to make up my own workouts that I could incorporate weight-lifting, calisthenics and cardio into. I can't find any photos of the VERY beginning, but I looked quite similar to the 3 month mark because I hadn't started dieting yet, only I was 145 lbs and had less mass. Before (162 lbs) – March 2017: https://imgur.com/a/PEtYH After (151 lbs) – March 2018: https://imgur.com/a/33NmQ The difference of 10 pounds doesn't seem like that much, but I started just under 140 lbs and bulked up to 165 lbs, then cut down to the 150-155 lbs range where I’ve been hovering since September of 2017. I’m finding that it’s getting harder to improve my lifts without gaining weight so I’m going to try to push up to 160 lbs for the summer, but I would ideally also like to be around 10% body fat or less. I’m not sure what body fat percentage I’m at right now, as I haven’t checked in over a year, and I won’t even try to ballpark it. At the beginning, my goal was just to “look big, lift big”, but then I got really hooked on Judo and Muay Thai, and realized it was in my best interests to be leaner. I thought I was in pretty good shape by the fall, but once I started doing martial arts I realized my cardio was crap and my legs were weak. My workouts became more centered around building strength, stamina, flexibility and explosive power, rather than just bulk strength. **Workout** Here’s a (vague) overview of my workout plan (if anyone wants to see the actual workouts I can post a link to the document, it’s rather long so I didn’t want to post it here): **ARMS/CHEST/SHOULDER DAYS (alternating depending on day)** * Push-Ups * Pull-Ups/Chin-Ups * Freeweight Bench-Press * Freeweight Flyes * Freeweight Dumbbell Rows * Bench-Press * OHP * Lateral Pull-Down * Bicep Curls * Tricep Extensions * Chair Dips **LEG/BACK DAYS (also alternating)** * Squats * Deadlifts * Dumbbell * Lunges * Leg-Press (isolated, regular & quad leg press) * Calf Raises * Barbell Rows * Leg Extensions * Wide-Grip Pull-Ups * Seated Cable Row I do a 20 minute ab workout every morning and every night because Bruce Lee said so, as well as 100 push-ups and sit-ups minimum daily. I miss workouts here and there because school and life keeps me pretty occupied and sometimes it gets hard to make it to the gym. ☹ **Max Stats** Bench-Press 125 > 215 Overhead-Press 65 > 115 (estimated, forget what I started at) Squat 115 > 185 Deadlifts 135 > 225 EDIT: I feel the need to mention that my results have slowed for my lifts because I've been focusing more on learning cool calisthenic exercises and bodyweight exercises like Dragon Flags and Planches, because I find those do more for my physique and also make me feel much more flexible. **Diet** When I started, I was working out hard and it made me extremely hungry; I was eating about 3500 calories a day. Now I’m eating probably close to 2500-2800 a day, which seems to be a good amount for me to stay at 155 lbs. I don’t have a set “meal plan” or specific times that I eat at, but I do try to stick to these foods: Proteins: Chicken, Duck, Steak, Fish, Seafood, Eggs Fruits & Vegetables: Berries, Figs, Dates, Apples, Oranges, Avocados Grains: Quinoa, Rice, Seeds Carbs (typically only eat this directly before a workout): Pasta, White Rice, Bread, Bagels Drinks: Water (4L-6L a day), beer (unfortunately) In the before pictures I was 3 months into working out, but I had not started my diet. That was around the same time I started dieting, and I actually started seeing results. I cut out sugary drinks, junk food and fast food almost entirely. I still try not to eat unhealthy foods, but I do go out from time to time and enjoy myself. Popeye’s Chicken is #1. I feel like my main issue right now is that I clearly need to strengthen my back and legs so that my squat and deadlift will go up. I’ve been steadily moving up but am open to suggestions on how to improve faster! If anyone has any questions or comments I’m open to them! Feel free to shit-talk me for my low squat/DL. I've been a long-time lurker of this subreddit but never thought my progress would be good enough to post about, but right now I’m happy with my progress, although I’m sure some people have gotten better results in the same amount of time. I’m just glad that I was able to go from nothing to something! ",2.464462586310713,5.0302148023787785,3.3620250076242786,87.59745622883776,80.29917657822506,6.18871919988114,24.437946215622336,7.452141515960487,1.2820767572978005,4461,165,852,67,117,1418,481,1093,0.044,0.836,0.12,0.9981,3,0,4,0,0,0,235,0,0,1,20,44,34,3,1,40,1,69,49,15,11,7,144,135,74,0,17,30,2,10,5,0,7,11,2,0,1,31,50,27,1,23,19,2,13,17,10,1,0,42,19,92,25,121,78,26,151,0,3,5,0,12,65,1,18,73,475,123,11,0.04510649138865557,0.0,0.08803485781144088,0.0,0.0,0.0,0.03998418304608817,0.0,0.045167635506556884,0.0,0.0,0.1442865794679255,0.0,0.14661859372294578,0.0,0.061347921823566534,0.0,0.0,0.0,0.0,0.0630790151142226,0.0,0.0,0.12046302140224956,0.0,0.0,0.0,0.06936821524065077,0.0,0.19247548941045456,0.04981657590172322,0.11514690576502318,0.0,0.09467295972604704,0.07978605218624725,0.0,0.15030943020661872,0.0,0.0,0.04605877091588925,0.0,0.0,0.0,0.04771668698187813,0.0,0.0,0.0,0.0,0.10804158907569672,0.0,0.0,0.20362968765127806,0.0,0.0,0.0,0.0,0.09425336614767538,0.0,0.0,0.0,0.0,0.0,0.08837437868052579,0.0,0.23077600769257375,0.0,0.0,0.07990192610879313,0.04660706332966482,0.0,0.029792412152755025,0.0,0.1140124932658912,0.0,0.0,0.0,0.0,0.0,0.11403598672263128,0.032224086460758666,0.0,0.0,0.1236795478687188,0.0,0.2181717937294692,0.0,0.0,0.0,0.11783140024398026,0.0,0.12817529267837466,0.1134995547414465,0.0721515634398296,0.0,0.0,0.0,0.0,0.04801669883502307,0.08081311293281729,0.0,0.0,0.0,0.0,0.0,0.0302339303737843,0.09531496934067983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09415891595076636,0.0,0.040092722064326056,0.0,0.0,0.024789348030545548,0.0,0.050882086986876816,0.0,0.0,0.0,0.06372009765047329,0.11018376637805452,0.0,0.0,0.07983565092090791,0.07575618481264541,0.0,0.0,0.07669585191047695,0.0,0.042680852781280885,0.1204357330382938,0.0,0.0,0.0,0.0,0.0,0.0,0.047850859243636315,0.0,0.05282817755553596,0.07200714217079039,0.09588212382071956,0.1326338447603188,0.06689178364482205,0.10436672065776062,0.0,0.0,0.04232938657072769,0.0,0.04328089501621511,0.0,0.0,0.048036941212292184,0.03056532593012552,0.10291655783225973,0.0,0.0,0.0,0.0,0.0,0.03127116169196858,0.0,0.0,0.0,0.042640214068754415,0.05085079166583961,0.1295986504934195,0.09177903563726726,0.048632426775260855,0.0,0.0,0.0,0.050529593460799986,0.047976305859606966,0.0,0.0,0.057792746802590986,0.0,0.0,0.0,0.0,0.11556209156469024,0.042906602593205216,0.0,0.0,0.18260070962385694,0.07188806735926301,0.12318976703667744,0.04705590787860699,0.0,0.04630116521275638,0.037312555794316526,0.0,0.0,0.0,0.0,0.034725180774771894,0.044611473353378686,0.0,0.31926606766727483,0.04807751821065761,0.03602210228941058,0.0,0.0,0.047155098468686665,0.0,0.0,0.0,0.08502466864081844,0.0,0.0,0.036254889174675016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07161903143722345,0.1841137050586403,0.0,0.0,0.0,0.0,0.15312173392519945,0.0,0.0,0.0,0.0,0.0,0.0,0.11165273798871116,0.053209954579845994,0.0,0.0,0.16478266425555646,0.040556152830244864,0.0,0.04070159261233183,0.0,0.0,0.08696209613953022,0.0,0.1313522517866436,0.0,0.0,0.12816942925615682,0.0,0.0,0.11618840631953113 fitness,chocoflavor,2018/03/20,"Help me. I’m hitting a plateau. Background: 31 yo/ 5’1 / 114 lbs female I’ve been lifting for 2.5 years. Bw was 95 lbs when I first started, so roughly 15 lbs gained. Program: I ran Starting Strength for 6 months then I hit a plateau. I switched to 5/3/1 last October so I’ve been on this program for a year ish now. PRs Squat - 230 Bench - 120 Deadlift- 255 OHP - 85 I’m a mom and work 5 days a week. My work requires me to be on my feet/walk/lift 3-6 hrs at a time without a break so I’m quite burn out at the end of the day. I also have Fibromyalgia which prevents me from taking creatine. I couldn’t stand the side effects. I felt like I had a flu. My muscles ached badly despite having a lot of water. I take 1- 1 1/2 scoop of whey protein once a day. I drink a cup of coffee and eat a banana before workout. I also have been on birth control pills since I was 19 ( I heard it reduces your testosterone by 50%) I get 10 hrs of sleep everyday. I don’t count calories. I actually eat what I want but mostly meat and rice. I doubt if I could gain more weight. My parents are small people (my mom is only 4’9 and weights about 92lbs) I’m not competing I just like lifting heavy. I’m I beating myself up? I really want to break this plateau. I’m thinking about switching to nSuns but I don’t have enough time. Help me out! Here is my transformation Upper https://imgur.com/a/KS448 Lower https://imgur.com/a/H5wbF ",0.6246697746697727,3.0486166923076965,1.9901515151515168,94.94411616161621,88.37062937062937,4.576379176379176,22.28010878010878,6.139981653823899,0.3137656565656566,1098,41,234,10,36,351,180,286,0.061,0.84,0.099,0.685,2,0,1,0,0,0,57,0,1,0,12,11,5,0,1,15,0,18,9,1,2,0,25,37,14,0,5,6,3,4,2,0,0,2,1,0,0,5,6,6,3,3,2,0,1,5,2,0,1,9,5,35,3,25,23,4,34,0,0,0,0,7,11,0,4,21,121,40,5,0.0,0.0,0.1314465473881015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2154370800043816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1124678280966796,0.0,0.0,0.11461871340141185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15107609939742156,0.10754598963320132,0.0,0.0,0.260608647070312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13195349255864985,0.0,0.2756608932899898,0.0,0.0,0.1193031099017136,0.13917981378932529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1293319215346746,0.0,0.0,0.11457468612294085,0.0,0.0,0.0,0.0,0.07037453627357974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18057146273210548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10979745751223104,0.0,0.0,0.0,0.0,0.0,0.131614008620392,0.0,0.0,0.0,0.0,0.0,0.0,0.11451605856187527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3155150910496889,0.10751525544469606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14344977038448548,0.0,0.10244446750925014,0.0,0.0,0.14956701898180913,0.0,0.0,0.09338315161543068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1432686987508559,0.0,0.0,0.08629146704077574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11142419617224426,0.0,0.1347960256896232,0.0,0.0,0.0,0.0,0.0,0.1906809340587604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2025533898566977,0.0,0.0,0.0,0.0,0.0,0.0,0.08630951873472907,0.0,0.0,0.15708784619724228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15889762282979442,0.0,0.10804721063394901,0.32805357369083266,0.0,0.0,0.0,0.0,0.0,0.12984478620567344,0.0,0.19612458539988747,0.0,0.0,0.0,0.0,0.0,0.17348315470606054 fitness,Egotisticeggplant,2018/03/20,"Counting Macros With A Traveling Job Good evening guys, As the title says I have a traveling job, typically gone Monday-Friday and home on weekends. I have had a rough time seeing consistent progress due to being limited on gym equipment as well food options. Before I was just going 2-3 days Fri-Sun on my days off when I was home but recently I picked a PPL routine from here built around dumbbells since pretty much every hotel gym has dumbbells. Now I find the hardest part for me is keeping my diet in check while I'm on the road, I also find myself relying a lot on protein shakes just to get my protein intake. I'm in the process of trying to cut, and with limited food options I usually find myself overdoing it on carbs before I hit my protein goal. Any ideas would be greatly appreciated, I am really trying to keep everything in check but again, diet is my biggest struggle right now.",6.721976744186044,6.8872239883720985,7.308697674418608,73.29793023255816,64.93023255813954,9.903255813953493,35.22325581395349,9.642632912329526,3.443514418604652,714,31,124,13,10,236,112,172,0.07200000000000001,0.841,0.087,0.6798,2,0,0,0,0,0,15,0,0,0,4,11,6,1,2,9,0,12,4,0,1,0,22,21,9,0,1,4,0,1,0,0,1,0,1,2,1,1,5,4,4,4,6,2,5,0,3,1,0,4,3,18,3,22,13,3,31,0,0,1,0,2,14,0,3,12,80,19,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11197068411874088,0.0,0.0,0.0,0.09521562991067753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12464385777397795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23828647792858976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18059737595854805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09247919751352966,0.0,0.11796945510470967,0.0,0.1258372845295639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38391605476891855,0.0,0.33861562301062026,0.0,0.0,0.0,0.07315254153028444,0.0,0.07957427647805775,0.11743871433676738,0.0,0.15436805089882738,0.0,0.13863777838174685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28089477665346485,0.0,0.0,0.0,0.0,0.1580609357976595,0.0,0.0,0.27788840021762,0.2489051738161449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11903653186809048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10292781483819934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15162360162208624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14244653170044222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08969778645318557,0.0,0.13824883365162166,0.0,0.0,0.11957283436345625,0.0,0.11134628287321474,0.0,0.0,0.11157456378651144,0.0,0.0,0.0,0.0,0.1158226195094478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14637504485021524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08164441146847623,0.0,0.0,0.0,0.0,0.19012324349806864,0.0,0.0,0.0,0.0,0.0,0.15420775937404424,0.0,0.0,0.0,0.0,0.0,0.1258911312298785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09946329540725354,0.0,0.0,0.0 fitness,Rogelio_Frigerio,2018/03/20,"What else can I do to not get injured? My first objective in fitness is general strength, but I would totally hate getting serious injured, I think it would ruin my life because of how young i am. So, what else, other than have good form, can I do to avoid injuries? Thanks",4.123867924528302,5.596538320754718,4.9397641509434,83.24662735849058,71.45283018867924,8.318867924528304,34.00471698113208,8.841846274778883,2.9630415094339626,213,11,41,4,4,69,41,53,0.22,0.546,0.233,-0.4270000000000001,0,1,0,0,0,0,8,0,0,0,2,2,7,1,1,0,0,9,3,0,1,1,9,14,3,0,2,2,0,0,0,0,2,3,0,0,0,4,0,0,1,1,0,0,0,1,4,0,1,0,0,7,3,5,12,2,4,0,1,0,0,0,2,0,0,2,32,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18873393963504848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5172748994124775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2633520947909531,0.0,0.0,0.0,0.0,0.3235144197157577,0.0,0.0,0.2596841936455151,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3056734396976581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2186850276426787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28504511172004804,0.0,0.0,0.0,0.19838407006239067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4398727593541411,0.0,0.0,0.0 fitness,MikeyPlier,2018/03/20,"Exhausted after weightlifting -what's going on? So Ive started lifting weights again the last couple of months with a good deal of consistency (missing only a day or two when I felt strained and didn't want to hurt myself any more). But last couple of weeks I've noticed that I'm exhausted post workout. Often feeling a little dizzy, sleepy, etc. If I'm not working or at school, I take a nap for about an 1-1.5 hrs and feel ok after. But is this normal? Diet-wise, it needs work. It's very inconsistent (filled with ""cheat"" meals, skipping a meal, eating later, etc.) and I am working on that. I also take some supplements. In the morning a men's one a day, some fish oil, vitamin c, and vitamin d. And throughout the day a dissolvable vitamin b12 for energy. At night, some ZMA to sleep. So my questions are a). Dieting -any suggestions on giving me more energy while cutting BF% and helping build muscle? b). should I continue/discontinue the supplements I'm presently taking? c). what supplements do you recommend for/against? d). What else can I do to prevent me from feeling exhausted not just post workout but all the time? Also taking preworkout with one scoop of whey protein and one post workout with two scoops of protein and a fruit (banana or some strawberries). Thanks!",3.650129161360745,6.1751885481171565,4.558006185191925,80.89201018737495,75.65271966527197,7.671166090594871,28.80134618883028,8.587818076936951,2.542384245952338,1009,44,176,21,23,326,149,239,0.048,0.825,0.127,0.9193,0,0,0,0,0,2,54,0,1,0,3,9,11,2,1,16,1,9,13,1,0,1,38,27,21,0,5,10,0,6,0,1,1,6,0,0,1,8,12,6,1,5,5,0,2,3,8,0,5,2,8,12,3,24,24,9,29,0,2,0,0,8,7,0,10,17,108,20,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18554479416853198,0.0,0.0,0.0,0.15778026715161278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2567236193332274,0.0,0.22444872432460186,0.11960023881701698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1187062220318911,0.09691067710739427,0.0,0.0,0.0,0.2587615174905296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17597298733352762,0.0,0.11138688270414676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11128645367304618,0.06593061776140338,0.09730288892369754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07775842228426473,0.0,0.0,0.0,0.0,0.0,0.12419008967325924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18912572203374373,0.0,0.0,0.0,0.0,0.0,0.0,0.11627154691683368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09259731862805394,0.0,0.0,0.08601924221721194,0.0,0.0,0.0,0.10886663676564337,0.1136642400442178,0.0,0.13207707476538375,0.0,0.0,0.2358322082058893,0.08823011172135314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3333138122616106,0.0,0.0,0.0,0.0,0.0,0.12995668831677978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.117407354194428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11609283249108565,0.0,0.0,0.0,0.0,0.0,0.08211180420073592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34889747882151984,0.0,0.0,0.10680554890375707,0.0,0.0,0.0,0.0,0.0,0.0,0.06764581122351951,0.0,0.0,0.0,0.0,0.0,0.0,0.22664797433444284,0.0,0.0,0.0,0.0,0.09571961746714257,0.06842514464367884,0.0,0.093055464069381,0.1412677724871664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2533679148594385,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Jdisgreat17,2018/03/20,"Help with situps To start things off, I'm trying out for the State Troopers of my home state, and the physical agility test is on the 6th of April. I've got the 1.5 mile run a minute under the alloted time, and the push ups are no problem. I've been working on the sit ups, and we have to do 33 in 1 minute, and I'm stuck between 27 to 29 and I'm dying getting those out. Does anyone have any tips on how I can increase my sit ups in about 2 and half weeks? I would really love some help. Thanks ",2.98734126984127,3.1331957500000023,4.084550264550264,93.25833333333334,72.98148148148148,7.282539682539682,23.761904761904763,6.868970318607317,0.4768793650793653,383,9,94,3,7,125,73,108,0.061,0.802,0.13699999999999998,0.8576,0,0,0,0,0,0,11,1,0,0,1,3,3,0,0,8,0,8,1,0,1,0,15,17,7,1,2,0,0,0,0,0,1,0,0,1,0,2,10,0,0,0,0,0,3,1,1,0,1,3,0,5,2,21,13,3,24,0,0,0,1,4,13,0,2,4,55,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1891923664830499,0.0,0.0,0.0,0.0,0.1945309277012123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2887380963759917,0.0,0.0,0.0,0.2434634796113549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14535326247746738,0.0,0.0,0.0,0.22250998284654971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3729566489277678,0.0,0.2790673525851309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2510954218899977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26620943386266993,0.0,0.0,0.0,0.0,0.0,0.0,0.17822847470829362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19691849726686528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2561384248539266,0.0,0.0,0.1848303875215417,0.0,0.0,0.0,0.16222651081894174,0.0,0.0,0.0,0.0,0.18888635402914591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22316331160153768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20254022157313054,0.0,0.0,0.19763242919207685,0.0,0.0,0.0 fitness,BEARZ16,2018/03/20,"What to use when gyms don’t allow chalk? So I’m a sweaty guy and I use to use chalk at my gym in high school. Well I’m at college working out again and it’s a no chalk zone. What are some other alternatives I can use instead of chalk? I try and use towels for no, but Id rather still use chalk. Other sports like disc golf use rosin bags for grip, would that do the same effect? Thanks.",-0.8464610389610385,1.2541408690476208,0.7334199134199118,103.4055194805195,92.6904761904762,3.5307359307359314,12.3982683982684,4.851557810540192,-1.6698666666666666,299,4,75,1,11,95,58,84,0.039,0.831,0.13,0.8146,1,0,0,0,0,0,9,0,0,0,2,7,3,0,0,3,0,5,0,0,9,0,18,15,6,0,2,2,0,1,1,0,1,0,0,0,1,6,4,0,0,1,4,0,0,3,0,1,0,0,1,4,3,9,14,2,8,0,0,0,0,1,5,0,1,4,42,10,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14978303765958698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15982714642283233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07390384567771552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15309531417700142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1208059942083134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13927091005040124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10270374090394173,0.0,0.0,0.0,0.0,0.9145529161181069,0.0,0.0,0.0,0.0,0.0,0.0,0.1360116720717413,0.0,0.0,0.0,0.0,0.0,0.0,0.11012779904610774,0.0,0.0,0.10745927045014414,0.0,0.0,0.0 fitness,chubbymoose11,2018/03/20,"Can I deload just a single exercize? Been doing nsuns 5 day program for 9 months I think? Anyway, I've taken a deload week every 2 months or so, maybe a bit longer if I am still getting all those beginner gains. Anyways, now I am beginning to stall on bench but not my other lifts. For example, my squat and deadlift increase every week/every other week, while my bench has stagnated for 4 weeks. Today I failed on the last rep of 7, and didn't even do the 8+ reps (I had to roll of shame so I decided to just rack the weight and start on T2 OHP). So my question is, can I deload on bench but still progress on the other lifts? Does this pretty much defeat the purpose of the deload? Thanks and sorry if this question has been asked before, I tried looking it up on google/reddit but couldn't find anything for what I was asking. ",2.7091071428571425,4.3780155059523835,3.910238095238096,88.40142857142858,75.48809523809524,6.2285714285714295,22.119047619047624,6.868970318607317,0.5850904761904756,647,17,131,6,14,211,106,168,0.091,0.8009999999999999,0.108,0.5907,0,0,0,0,0,0,22,0,0,0,4,11,4,0,1,9,0,15,1,0,0,1,20,24,14,0,3,9,0,1,0,0,0,0,0,0,0,8,4,1,0,5,0,0,1,3,3,0,0,6,2,14,1,17,17,5,23,0,2,1,0,4,7,0,5,15,89,22,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12209476783203226,0.0,0.2774093432436493,0.0,0.0,0.0,0.0,0.0,0.0,0.12625080435745034,0.0,0.0,0.0,0.16198015286565634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0956855134114848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12983841684327746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09799610262327686,0.0,0.3750209930345215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13560627007082465,0.0,0.0,0.0,0.0,0.0,0.07751650273464479,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12094026285895647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12459230933003555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14905626410238065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23685290259805725,0.0,0.109068038833254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15094426978352804,0.0,0.0,0.0,0.0,0.33241371668115244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1660865711240363,0.10501610333139506,0.0,0.2369748118789247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13659793094575307,0.0,0.0,0.0,0.09506864839602842,0.0,0.0,0.0,0.0,0.14063614424588944,0.0,0.0,0.10073258301241872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4760495680436383,0.1806730608018392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AngrySkies,2018/03/20,"Let me know if I got this right. Weight loss help. I read the Getting Started and the FAQ. I just want to double check with you guys/gals that have successfully lost weight and ask for some opinions. I am 41, 245 LBS. I started on 02/25/2018 at 255. I have lost 15 LBS basically just restricting my calories and going to the gym twice a day, every day. I have one downstairs and doing the treadmill for 40 mins each time. According to my apple watch, I am burning 800-1100 calories a day. I checked my TDEE and another site and per some calculations, it's 3352. This seems like a lot to me. I used MyTDEE.com I have been using the lostit app and it says to shoot for 1800 calories a day for weight loss of 2 LBS a week. I am currently consuming about 1000-1200 calories a day. I know I should be eating more but my thought is more of a deficit means more LBS lost right? MyTDEE says if I want to lose weight I should be eating 2352 calories a day. Think I'm going to stick to the 1800 calories but really can't see myself going over 1500. If I start eating massive calories like 2352 its all over! At least for now until I get a better, healthier relationship with food. My real question is it a safe bet to stay around 1200 calories for now until I drop some major weight? I'm looking to be a 199 just to be under 200 for the first time in my adult life. Also for right now should I just be concerned about macros or just worry about calories in VS calories out. I know it says to eat 1gm protein per pound but I only have one kidney have read that a large amount of protein is bad for the kidneys. Just looking for the right way to do this. I have been down this road many time before and ended up quitting. The fact I have been working out for almost a month straight is a huge accomplishment for me.",2.737506203473945,4.520359829670333,3.480014179369018,91.02627614321163,75.7032967032967,6.015455512229706,23.829847571783056,6.6834051587181325,0.6168779865295999,1414,44,298,12,31,447,179,364,0.092,0.8390000000000001,0.068,-0.8533,1,1,0,1,0,0,36,0,1,0,12,14,12,0,0,24,0,30,13,2,2,2,55,59,18,0,8,14,0,5,2,0,3,1,3,0,1,11,14,10,2,8,3,3,3,1,7,0,4,8,12,35,5,48,42,13,50,0,6,4,0,9,21,0,13,25,188,46,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08037685501841356,0.0,0.0,0.0641903286995879,0.0,0.0,0.0,0.0,0.08416804665306804,0.0,0.0,0.0,0.0,0.0,0.0,0.07145558021608256,0.07503978915570171,0.0,0.0,0.0,0.06702046698282192,0.0,0.0,0.06830219652263067,0.0,0.0,0.07099056522600812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3105975019167173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3285370067129872,0.0,0.0,0.07109366539240418,0.0,0.0,0.0,0.0,0.06762929207123743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06827596031968226,0.09706044182429653,0.0,0.0,0.0,0.08387348390333328,0.0,0.13685454375919515,0.0,0.0641976903253346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0538019803568796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13233965938041478,0.0,0.0,0.0,0.0,0.08207951704097641,0.05669569585801931,0.07842982716477158,0.0,0.0,0.0,0.1348098879904885,0.08979941354043339,0.2628661678369353,0.06824102369302934,0.0,0.0,0.0,0.08137920174115368,0.0,0.08743543526708396,0.0,0.0,0.0,0.0,0.0,0.0,0.06406918982632735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10878341287179467,0.061047467248806726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08991858356518383,0.0853749490569835,0.1605795386321241,0.09136261112907536,0.05142176670055495,0.0,0.0,0.08617784368969661,0.0,0.2741938964378258,0.0,0.19149711962631505,0.0,0.0,0.0639632416318387,0.07307301591661262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1704424117760138,0.08555505878323408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.051432523847545854,0.0,0.0637238638001457,0.14041483223648704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13865164252359916,0.0,0.0,0.09468834834579268,0.06371304004846366,0.06438618612474452,0.4887242884525903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05843609467150749,0.08151609868462006,0.0,0.0,0.0,0.0,0.0 fitness,Arametese,2018/03/21,"Week Off VS. Deload? My main question is, how long can a beginner go without losing muscle mass? But, also, when would be a good time to take a week off as oppose to deload?",0.7084285714285734,2.993230628571432,2.9939285714285724,89.18232142857146,85.57142857142857,4.642857142857143,17.32142857142857,5.985473137389443,-0.17657142857142905,132,3,26,1,4,45,29,35,0.0,0.8420000000000001,0.158,0.6832,0,0,0,0,0,0,7,0,0,0,1,3,2,0,0,3,0,4,0,0,1,0,7,6,5,0,1,3,0,0,0,0,1,0,0,0,0,0,0,0,1,1,0,0,1,1,1,0,0,0,0,1,1,6,4,1,10,0,1,0,0,1,3,0,1,6,19,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2545654382750354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1809121800628988,0.2669970092697872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28170877072003064,0.0,0.3561257206166687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3565983240476593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23934177190813985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18561863358930147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5106843358416646,0.0,0.0,0.0,0.0,0.0,0.0,0.3068552071677101,0.0,0.0,0.0,0.0,0.2261298802173608,0.0,0.0,0.0 fitness,bcardarella,2018/03/21,"Spud belt squat belt I just got the Spud belt squat belt, the regular size. I tried a few and the end of the belt is hitting the crotch area when I go down. I'm a 34"" waist, should I have gone with the small belt instead?",1.1531249999999993,2.435564729166668,1.8733333333333315,103.005,78.79166666666666,5.633333333333334,18.25,5.985473137389443,-0.720475,169,3,45,1,4,52,31,48,0.0,1.0,0.0,0.0,0,0,0,0,0,0,6,0,0,0,0,3,0,0,0,8,0,3,2,2,0,0,4,8,2,0,1,1,0,0,0,0,1,0,0,0,0,0,2,1,0,0,0,0,2,0,0,0,0,2,0,4,0,3,4,1,7,0,0,0,0,0,3,0,0,2,23,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5960475051331616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3824616859254932,0.0,0.538231823363201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4568992610441465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SuPeRfLyKiD3,2018/03/21,"Band workouts? So I travel a lot for work, usually half the month, and am out of town not able to go to my regular gym. Some of the hotels I stay in have modest gym amenities and a decent enough setup with dumbbells for me to get done what I need to do. But unfortunately sometimes I get the typical gym straight out of 1991 with a recumbent bike, a beat down old treadmill, and some multi-purpose pulley contraption. Has anyone had any success with a band workout routine? I've used them a couple of times and even though they're obviously different than dumbbell and barbell exercises, I've experienced good resistance with higher volume routines. Are there any programs out there for bands? ",8.208716517857141,8.167680742187502,8.042991071428574,69.96718750000001,61.890625,10.751785714285717,37.816964285714285,10.290406445055957,4.002605803571428,557,25,93,11,7,179,91,128,0.044,0.882,0.07400000000000001,0.6848,1,0,0,0,0,0,13,0,0,1,3,5,2,0,0,9,0,7,1,0,1,1,20,12,8,0,1,2,0,0,0,0,0,1,0,0,0,1,12,0,0,0,12,0,2,1,0,0,1,2,1,7,2,21,10,4,14,1,0,0,0,4,7,0,3,4,62,8,3,0.2279606210735397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3100420788655808,0.0,0.0,0.0,0.0,0.15939536660306375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2522340913375625,0.0,0.0,0.0,0.0,0.0,0.0,0.23817033007692145,0.0,0.0,0.0,0.2332828615953722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2355442592840707,0.0,0.15056584027125175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2382000315665269,0.0,0.1295552743106668,0.1912025534380743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19380396808777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18195599286971392,0.0,0.0,0.1690299120474883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23920632471270944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2254588831797185,0.0,0.0,0.24297569093862945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2239701527854613,0.0,0.1329256713587346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1968847846116451,0.2510664180785428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16595804713943033,0.0,0.0,0.0,0.0,0.0,0.0 fitness,holy455,2018/03/21,"What happens if you eat a high fat diet but are not doing ketosis? I have been wondering what would happen if I ate over 100g of fat a day (of course coming from good sources) how would my body react? Would it have negative side affects? Or positive affects? Ive been looking everywhere but there isnt any evidence usually some bs articles that have nothing to do with the topic Edit: Thank you all for comments and advice. I should have put in what would be the result of having a high fat diet like more lean muscle mass growth, improved metabolism, healthier organs, or even negatives like increased risk of a disease or something.",7.136974789915963,7.50989765546219,7.401344537815131,72.27747899159667,64.04201680672271,10.49747899159664,35.48739495798319,10.290406445055957,3.8181563025210083,507,22,85,11,7,165,89,119,0.056,0.726,0.218,0.9718,0,0,1,0,0,0,12,0,2,0,0,3,5,0,1,6,0,18,8,4,5,1,24,25,9,0,7,8,0,0,2,0,5,3,0,0,0,5,3,7,0,1,0,0,4,4,1,0,0,3,1,7,4,10,16,4,12,0,0,1,0,3,6,0,7,4,62,12,1,0.0,0.0,0.0,0.0,0.0,0.1811983405172412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12609756908104902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20596898471988395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15973001903788112,0.0,0.0,0.0,0.0,0.0,0.0,0.11958588160448347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18973939267872164,0.0,0.0,0.0,0.0,0.0,0.12247361077127705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1555284191026441,0.0,0.0,0.0,0.0,0.3279471794140353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3918302551620389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18118175389771216,0.0,0.0,0.0,0.15571302928895064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17792340757336933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18640660757910446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.142751726592852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1707174201725669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20422302103913015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2010890280435799,0.0,0.0,0.0,0.5268916364009042,0.0,0.0,0.0 fitness,miciomiao,2018/03/21,"Estimated TDEE too high? I have been using the TDEE spreadsheet from 3’suns for 3 weeks, and for the next week I will be on a super intense work trip/conference and unable to track my food intake or weigh myself. I know it’s supposed to be used for 4 weeks at least, but I thought I could have at least a good estimate from 3. However it seems to me that the suggested TDEE is way too high. I have been eating a medium of 1650 calories a day (all counted thoroughly). My weight fluctuated between 50 and 47,5 kg (110-105 lbs) in this period. Now the spreadsheet suggests a TDEE of 2215 calories. I don’t think I can trust this number too much. Calculators were giving me an estimate of 1500-1600. How should I behave? I’m looking to maintain, and that’s why I’m aiming for a pretty precise estimate. For reference, I’m 23F 163cm (5’3?)",4.071305220883538,5.260973379518077,5.301385542168674,81.69296184738957,71.22891566265059,8.424899598393575,28.29116465863454,8.841846274778883,2.1707646586345386,655,24,129,12,12,218,108,166,0.0,0.86,0.14,0.9657,1,0,0,0,0,0,26,0,0,0,2,5,3,0,0,11,0,14,4,0,3,2,18,25,7,0,2,2,0,1,0,0,2,0,0,0,0,6,4,4,0,5,0,0,0,1,0,0,0,4,2,14,3,19,16,4,14,0,0,1,0,3,6,0,2,7,79,20,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1523449724134079,0.0,0.0,0.12305562573441728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19524461733510376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2307262613969844,0.0,0.0,0.0,0.0,0.183040793397816,0.0,0.16004102386818064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4031990782165488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1048633005355158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.160230990456946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14026612062511928,0.0,0.0,0.0,0.20292688639789472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19412072848853312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17370479110287693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12226231117964012,0.0,0.1514805473788581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3295943693923427,0.0,0.0,0.0,0.15145481780548145,0.4591649408643221,0.2323532137483855,0.0,0.0,0.17217489274513814,0.0,0.0,0.0,0.0,0.13891077972429047,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PoorMansThread,2018/03/21,"About to start doing insanity program friday is there anything better? I did insanity back in 2013 and got great results lost 40 pounds in a month so i was going to do that program again because i know it works. I havent been looking into any workout programs since 2013 but are there any programs you would recommend i look into or that you are aware of that works better than insanity?",7.67837837837838,7.390606702702705,7.730405405405405,72.58993243243245,63.05405405405406,9.562162162162162,36.06756756756757,8.841846274778883,3.1564432432432437,312,13,54,4,4,101,54,74,0.138,0.716,0.145,0.1431,0,0,0,0,0,0,3,0,2,0,5,6,4,0,0,1,0,10,0,0,1,0,8,17,4,0,1,2,0,0,0,0,1,0,0,0,0,4,3,0,0,1,1,0,1,1,1,0,0,5,2,7,3,9,11,0,9,0,1,2,0,2,4,0,1,4,39,11,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3245795289458956,0.0,0.0,0.0,0.0,0.0,0.0,0.1963881084440344,0.0,0.0,0.0,0.0,0.18350664502850925,0.0,0.14547844916909658,0.0,0.0,0.0,0.0,0.4221319722865752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13562994436778944,0.0,0.19086971308792985,0.2631117879073058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1311554599970077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4008107536542653,0.0,0.2605139934749303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19048766112853888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19741323623507576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16891726202214158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34747918709867104,0.0,0.0,0.16952967491250354,0.0,0.0,0.0 fitness,Sam1490,2018/03/21,Heart rate stays high after a set of lifting Is this a sign of a weak aerobic system? It’s something I’m currently trying to address through more liss. Only lifting twice a week now to focus on my aerobic system. But after a set of squats or presses (even under 6 rep squats) my heart rate will hover between 105 and 120 for a couple to even over 7 minutes ,6.017500000000003,5.584874638888893,6.999444444444446,76.94000000000003,66.5,8.866666666666667,33.27777777777778,8.07648339933343,2.5607111111111114,282,11,52,3,4,95,53,72,0.045,0.955,0.0,-0.4404,1,0,1,0,0,0,5,0,0,0,0,3,1,0,0,6,0,2,3,2,0,0,4,3,3,0,0,2,0,1,0,0,1,1,0,1,0,2,1,0,0,0,0,0,0,0,1,0,1,0,1,2,0,14,2,1,14,0,0,0,0,0,4,0,1,5,34,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3055447416054511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.364777025312726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6544567807076169,0.0,0.2917581061043061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2100176583497688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2125868170982689,0.0,0.0,0.0,0.2943295424919181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18748159875599674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22150363724148664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,theKoncept3,2018/03/21,"How to get out of a slump? Hey all, new to this subreddit, but I needed some answers and this sounds like the best place to find them. This year I've been hitting the working out hard, haven't been going to the gym itself much because I'm not a huge fan of super crowded gyms. But I got a set of dumb bells and have been hitting them 4/5 days a week pretty hard and running 3/4 days a week as well. I saw some results pretty fast. I lost 15 lbs from the beginning of the year to the beginning of March. It feels like ever since my birthday though (2 weeks ago) I've been kind of in a slump. By slump I mean, before I was getting up, going to class and right after working out. Now, I'll put it off farther and farther into the day if I even do it at all. I'm sure spring break didn't really help with this. But I really don't wanna slip back and end up outta shape again. I'm really liking the changes I can see in my body, and want to keep at it. I know that it's on me to keep working and push through it, but does anyone have any tips to help push through a slump?",4.31071906354515,3.617641369565217,5.213478260869569,89.19643812709032,70.08695652173913,8.120401337792643,26.387959866220736,7.010146845296331,0.9433712374581944,825,20,195,6,13,271,130,230,0.09,0.7559999999999999,0.154,0.9625,0,0,0,0,0,0,25,0,0,2,6,10,10,1,0,15,0,12,1,1,2,4,37,34,16,0,4,6,0,3,3,0,0,0,1,0,0,12,13,0,2,5,2,0,6,4,2,1,0,9,6,15,8,35,23,6,47,0,1,2,0,6,18,1,3,24,117,27,4,0.0,0.0,0.0,0.0,0.0,0.0,0.11315612788910775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08680799204521496,0.0,0.0,0.0,0.0,0.08925750831468164,0.0,0.0,0.0,0.0,0.0,0.0,0.09815679647827867,0.0,0.07781570266759633,0.0,0.10862276865632367,0.0,0.13396329151020392,0.0,0.0,0.14179301089961935,0.0,0.0,0.0,0.0,0.0,0.0,0.13503928611826865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2469756634016388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11170945315754237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11306211457329245,0.0,0.0,0.08431318943784134,0.11546888096997998,0.0,0.0,0.0,0.0,0.0,0.0,0.06454487607098479,0.09119488184766136,0.0,0.0,0.1166719576735979,0.0,0.0,0.0,0.0,0.0,0.13338619403569313,0.0,0.14509557235489848,0.0,0.10209526515254372,0.0,0.0,0.0,0.0,0.0,0.2287029081375073,0.0,0.0,0.0,0.0,0.0,0.17112539165914126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.226926591452626,0.0,0.1329303043632382,0.07015440662620831,0.0,0.0,0.0,0.0,0.0,0.0,0.18709350662796911,0.0,0.0,0.0,0.0,0.0,0.13934764614812534,0.0,0.0,0.0,0.0,0.0,0.0,0.1390508584044528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09383918312663284,0.09465261821304788,0.0,0.12328745874265097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13336956192767194,0.0,0.0,0.0,0.0,0.25973671344338345,0.0,0.0,0.0,0.12832589419310467,0.0,0.0,0.0,0.0,0.24533213948821475,0.0,0.0,0.0,0.0,0.10901443034073452,0.0,0.0,0.0,0.0,0.1017224152664212,0.0,0.0,0.0,0.0,0.10559536330814744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1203108522607508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1254178098179711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07529267783801492,0.0,0.30718510484976225,0.0,0.11477481510775465,0.0,0.0,0.0,0.0,0.0,0.0,0.2787973469013868,0.0,0.0,0.0,0.0,0.0,0.16440788785868105 fitness,thejmqm,2018/03/21,"Tracking whey protein necessary? **edit - Take calories by face value, healthy or not. Thanks everyone!** I've been on a 2000 caloric deficit for a while now, and after researching more about protein and if it's okay to overeat with it. Not as in eating 70g+ of protein, but rather eating when I need to to prevent eating other things. The one I'll be talking about is whey protein and isolate. Is it necessary to track the ~120 calories coming from it? As I've read in a couple websites, the body has a difficult time making fat from protein, but would the 120 or so calories be a big deal? *Edit* - As in, would it just burn up as it's being used as fuel? Say I have 2 meals (1K calories each) planned out and I take 2 scoops of whey protein (mixed with water), would that be a bad idea as I'm overeating or would it have little to no impact on my cut?",1.4989473684210533,3.778907228070178,2.813245614035086,91.81355263157894,81.98245614035088,4.969590643274853,24.70467836257309,6.139981653823899,0.6887801169590637,660,26,134,5,18,213,103,171,0.119,0.8440000000000001,0.037000000000000005,-0.9422,0,0,0,0,0,0,31,0,0,0,1,7,5,1,0,10,1,14,9,3,2,0,28,22,19,0,7,10,0,0,0,0,4,1,1,0,0,10,9,7,1,1,1,0,1,3,3,0,1,1,1,4,2,30,13,2,16,0,0,0,0,3,10,0,4,5,90,14,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1431535782204038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1904422856507136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14768898314460369,0.0,0.0,0.0,0.0,0.189706150308377,0.0,0.0,0.17675740892768113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5263084197194519,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1638278105312983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1935461670972549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17183792915728413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11444419809008365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12712799341060887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11617894879497336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17149638445567747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13634391168115895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2578181070033021,0.1378050056662591,0.0,0.15784811359959205,0.0,0.0,0.11390375349889514,0.0,0.0,0.0,0.0999738665653827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14807774137471244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4871726083560483,0.0,0.0,0.0 fitness,bantzy427,2018/03/21,"IT Band Issues - website ""debunks"" tightness as cause and foam rolling as treatment Has anyone seen [this](https://www.painscience.com/tutorials/iliotibial-band-syndrome.php) article before? I'm wondering if anyone has experience in this and if there is any truth to this before moving forward with purchasing additional information. I've been dealing with ITBS whenever I go running. Something as short as a 10 min jog and the outside of my knee flairs up. I've tried foam rolling to really no avail, although frankly I only do it when I'm dealing with a flair up. Is there a protocol I'm missing here? Or is this website onto something and I should try a different approach? Any tips on different approaches? Edit: removed controversial comment regarding scam - point I was trying to make was ""please don't go and buy this because I posted this link asking for money."" I just didn't want people thinking I was trying to funnel money to the site, etc",7.877675557974957,9.361023485029943,7.642286336418074,67.31168209036474,62.65269461077844,10.144583560152423,38.535111594991825,10.230975488527342,4.449447904191616,770,39,113,17,11,245,108,167,0.08,0.883,0.037000000000000005,-0.7701,2,0,2,0,0,0,32,0,0,0,0,5,2,0,0,6,0,13,1,1,2,1,23,25,14,0,4,4,0,1,0,0,1,0,0,0,0,7,9,0,1,4,2,4,9,3,1,0,0,6,2,8,1,19,18,1,20,0,1,1,0,6,9,0,4,3,69,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21519821487960006,0.0,0.0,0.0,0.0,0.22127059964612253,0.0,0.0,0.0,0.14791995331331645,0.0,0.0,0.0,0.0,0.0964531024686426,0.0,0.2692773483108014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16254168983364525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3262481216090756,0.0,0.0,0.0,0.3306249916615981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17646381784228451,0.0,0.0,0.0,0.0,0.0,0.15477539154670195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17984696697882638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16514683811032813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10561708525390004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16816920012730804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12033800476974785,0.0,0.0,0.0,0.0,0.0,0.109693987559622,0.0,0.0,0.17368463626971062,0.1495747154413794,0.0,0.1515367726022165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1013636287523656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24362021375699394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10138483345854324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42970027763599106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09332579571594164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17158935014456114,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,cjames704,2018/03/21,"Belt digging into your skin durring squats? Does anyone else have a problem with their belt durring squats? Whenever I go down for my squat and lean forward, the belt digs into my stomach/hip and hurts like a mother fucker. Does anyone know how to stop it ?",4.587500000000002,6.7229560833333375,4.331666666666667,85.38000000000002,71.5,5.633333333333334,26.583333333333336,5.985473137389443,1.0416083333333326,204,7,35,1,4,62,38,48,0.236,0.718,0.046,-0.8844,0,0,0,0,0,0,6,0,1,1,0,1,4,1,0,3,0,1,2,1,1,0,9,3,3,0,1,0,1,1,1,0,0,0,0,0,0,1,5,0,1,1,0,0,2,0,3,0,0,0,1,5,1,6,3,0,6,0,1,0,1,3,4,1,0,3,19,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4338303803530236,0.31786020533348097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5429566147142088,0.0,0.0,0.0,0.0,0.0,0.25915157589952026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17630692512820054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33210022270572115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17049049141495287,0.0,0.0,0.0,0.0,0.0,0.0,0.15155932663172558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29684159046316383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25936038526529903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nowboarding,2018/03/21,"Why does hanging from a bar work my forearms much less than holding on to dumbells? The weight of the dumbells is far less than my body weight Doing a dead hang from a pullup bar for a minute with straight arms works my forearms. But holding on to one dumbell in each hand for a minute works my forearms much more. I feel it really working and I get a nice pump from it. But the total weight from the dumbells is not even 50lbs, while I weigh almost 200lbs. So I would expect the dead hang should be several times more difficult than the dumbells but it isn't. Why does it work like this? Is it expected, does it happen like this to everyone? Or is it related just to my form or the way my body is built?",3.3670102432778504,4.805516584507043,3.6544046094750335,91.85480793854036,73.29577464788733,6.853777208706785,25.585147247119078,7.348242739294969,1.004738028169014,553,18,119,6,11,171,76,142,0.05,0.8590000000000001,0.09,0.6921,0,0,0,0,0,0,11,0,0,0,5,3,4,0,0,13,0,10,13,7,0,1,19,13,8,2,4,7,0,5,2,0,2,0,0,0,0,9,3,6,2,1,2,0,3,2,1,0,1,0,5,10,3,18,10,9,11,0,0,0,0,0,5,0,3,4,81,19,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1387566260535981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3078373731633796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3637874433939512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09152337832062056,0.0,0.0,0.13240841621056693,0.0,0.0,0.0,0.0,0.07006454329019814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07239647308370764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12253592256190085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13539542193903242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20372800782085326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09389779767588442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08877071454773493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1565432896340988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08080057525910689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10998945493347922,0.0,0.5062183633877544,0.0,0.0,0.2500735583147968,0.0,0.0,0.0,0.0,0.5043986440194423,0.0,0.0,0.0984352920368055,0.0,0.0,0.0 fitness,TOGHeinz,2018/03/21,"BBB vs nSuns 36 Male, 6'0"", 235lbs. Dabbled in the weight room for a few years, started more seriously lifting last year, been through about 5-6 four-week cycles of a basic 5/3/1 routine plus accessory work. When I started, I had goals of lifting 225+ in each of the main lifts. In a month my bench will be the last to hit the 225 mark (225 on the 1+ set of 5/3/1 week), and I am looking to switch up my program a bit. Initially I was thinking BBB, but as I read through nSuns I am debating doing that instead to see if I can push progression a little faster. I place myself somewhere in the novice bracket. Anyway, looking to see if I am reading the routines correctly and debating which would be the best to go forward with. Am I correct in that it sounds like nSuns may be more helpful for a novice-intermediate lifter, where BBB might be more for a intermediate-advanced?",6.910788113695091,6.102058011627908,7.0249612403100805,78.73605943152457,64.81395348837209,9.737467700258401,36.552971576227385,8.841846274778883,2.9714824289405684,686,30,138,9,9,221,107,172,0.009000000000000001,0.908,0.083,0.9286,0,0,0,0,0,0,30,0,0,0,4,6,3,0,0,15,0,17,1,0,0,2,15,26,8,0,3,4,0,1,1,0,4,0,1,1,1,4,5,1,0,1,2,0,3,0,1,0,0,3,6,13,2,25,14,8,25,0,0,4,0,2,12,0,4,12,90,17,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19710435442191804,0.0,0.2050496007656581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10674181261182504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12589105369064382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3061949526160831,0.0,0.0,0.0,0.0,0.0,0.0917588304097216,0.1882438856859804,0.0,0.0,0.31544115540851386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19924617857185506,0.0,0.0,0.14991525893360302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19623078163382893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3757394650803149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2993347022949046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2658783768395032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12034677121896642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3013139947860503,0.22871282889362815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13673440053627353,0.0,0.0,0.13342116208927413,0.0,0.0,0.2418984352574534 fitness,TheFrator,2018/03/21,"How tight should my legs feel on the squat descent? I squat less weight when I really focus on keeping my legs tight and doing a slow, controlled descent. But I feel more of a pump this way. Is there a correct speed to the lowering phase (I think it’s the eccentric ?) portion of the squat? ",2.9447368421052644,4.916914000000002,3.5542456140350893,89.88505263157896,75.66666666666667,6.665263157894738,25.43508771929825,7.554174236665415,1.2309045614035092,226,8,46,3,5,71,40,57,0.048,0.952,0.0,-0.3695,1,0,0,0,0,0,8,0,0,0,1,3,0,0,0,7,0,3,3,2,2,1,12,7,4,0,1,1,0,5,0,0,1,0,0,0,0,2,1,1,4,3,0,0,0,0,0,0,0,0,5,6,0,5,6,3,6,0,0,0,0,0,2,0,0,3,30,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.457712284808563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4126893233559722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3627328270607697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26143555927278833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26149025013465865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3239261372530769,0.0,0.4969487276695204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,philpips,2018/03/21,"AMA with Gwen Jorgensen starting now over at /r/running For those not in the know Gwen: * Won **gold** for the triathlon at the *2016 Rio Olympics*. Where she ran 10km in 34:09. * Is two times ITU World Triathlon **Series Champion** (2014 & 2015). * Overall has **25** triathlon gold medals and 37 podium finishes. #[AMA link here](https://www.reddit.com/r/running/comments/862b6m/ama_with_gwen_jorgensen).",4.201774193548388,4.7180212741935526,0.8448064516129037,94.52720967741936,134.6451612903226,3.8206451612903214,25.680645161290325,5.6839178017228535,1.1833200000000001,317,14,50,4,20,80,51,62,0.0,0.937,0.063,0.5719,0,0,0,0,0,0,45,0,0,0,2,2,1,0,0,3,0,2,0,0,0,0,5,6,1,0,0,1,0,0,0,0,0,0,0,0,0,1,2,0,0,2,0,0,1,1,0,0,1,2,0,1,1,8,4,0,12,0,0,0,0,1,7,0,0,4,20,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5990620608260939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3038569162471064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3913422921174873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3223978217753217,0.0,0.0,0.0,0.0,0.0,0.0,0.5400985804854069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sassiest_sasquatch,2018/03/21,"BMI and weight loss I am 6'5"" and currently 240 pounds. I was once 300 a year and a couple months ago. Once I got down to 230 pounds I got a girlfriend and gained the 10 pounds back. Because of this I'm planning on getting back into the swing of weight loss and I'm researching healthy BMI. It says I need to lose 40 more pounds to be in the healthy range and that seems insaine to me. I'm a bigger build but 40 more pounds on top of the 60 I lost to get here seems off. Is this still a good measure to go by?",0.8383783783783798,2.4044977477477474,1.920981981981981,101.0603918918919,80.53153153153153,5.160720720720722,20.109009009009007,5.6839178017228535,-0.4479088288288287,394,10,100,2,10,124,66,111,0.075,0.8140000000000001,0.111,0.5921,1,0,0,0,0,0,8,0,0,0,7,4,5,0,0,9,0,4,2,0,0,0,11,16,7,0,1,1,0,2,0,1,0,0,2,0,0,4,7,2,0,2,0,0,1,0,4,0,0,4,4,7,1,16,11,2,16,0,4,0,0,2,8,0,2,7,53,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.16598165514667795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2879601458142253,0.0,0.11414299310265348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20718335603682028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19565587540656226,0.0,0.10641581548955968,0.15705246857806654,0.29951433313916626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2094795881794906,0.2044003570988737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14945740702159033,0.0,0.0,0.13884001271556906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3988202535692413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14890497304052333,0.0,0.0,0.0,0.3409221659193365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14953433343798828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4560286471459693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12057983007644107 fitness,zeppelinfromled2,2018/03/21,"How much faith do you put in 1 RM calculators? I haven't tested my 1 rep max in a while, but I'm competing in a contest called the Tactical Strength Challenge next month, which involves a 3 attempt max deadlift. I'm trying to plan my attempts a bit (with some room to play it by ear), and I'm trying to figure out what I can expect. The most I've pulled is 425 lbs, which will probably be my opener. But I've also pulled 375 for 10 reps. Online calculators estimate that that puts my 1 RM at 500 lbs. That seems high to me, since I've never actually lifted anywhere close to that, and it's not like 425 lbs feels light. How much faith do you put in 1 RM calculators, especially when they're basing it on such a high rep range? Should I listen to those numbers at all, or just totally throw them out?",5.577575757575756,4.857507242424242,6.578181818181817,80.55393939393942,67.48484848484848,9.757575757575758,29.84848484848485,9.150863307647796,2.181121212121212,625,19,135,10,9,210,106,165,0.017,0.8859999999999999,0.097,0.9067,0,0,0,0,0,0,19,0,2,1,6,6,6,0,0,7,0,8,1,1,2,3,24,14,10,0,2,5,0,1,1,0,2,0,3,1,0,11,7,0,0,3,1,0,6,3,0,0,0,0,5,11,6,18,11,7,25,2,0,0,0,6,14,0,4,6,75,22,2,0.0,0.0,0.1880647078658196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15411630171944984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21039785134437813,0.0,0.0,0.0,0.1967863528673688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09744387649318166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4072337324083224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09415214995781633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15382545611202586,0.0,0.2833394167727977,0.0,0.14863579661786022,0.0,0.2049574957347273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20778231172667813,0.0,0.0,0.5812036529845275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17544298645454875,0.0,0.0,0.0,0.15941810050321434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2616853812177841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dammit_redskins,2018/03/21,"M/22/6’2 - 2 year transformation 145 lbs - 180 lbs Sorry for the formatting, I’m on mobile. I was that skinny lanky dude in high school. Ran track and ate practically nothing. I was 6'2 and 145 lbs around 15% body fat at my skinniest. I don't have a good picture of this available because I can't find the computer I put the older pictures on but i do have [this](https://imgur.com/a/gVpNL) picture (i had been lifting for about 2 months here). After 2 years of lifting [this](https://imgur.com/a/J32IP) is what i look like now at about 180 lbs and around 13% body fat (not sure bf%, feel free to guess). I'm still skinny, but I've added somewhere around 30 lbs of muscle. Currently I'm running a PPL split so I can keep the frequency at 2x per week while keeping workouts a reasonable length of time. I'd highly recommend doing a split like PPL or something similar if you are looking to put on some size and look better. Generally I aim to get at least 12 sets per body part per week, that means at least 6 sets per workout of a particular muscle. I scale the volume up as time goes on, eventually getting to around 18-20 sets per body part per week, then de-loading and starting over. I like to do compound exercises first when you are fresh in the gym, then I'll do a few accessories. I try to stick to around 6 different exercises per workout, and about 2-4 sets per exercise. For example, my typical Pull day would look like this: 3x8 Underhand BB rows 3x10 seated cable rows 3x8 pull downs/ pull ups 3x10 pull down variation 3x12 standing lat push downs 3x12 preacher curl Push; 4x6 bench press 3x12 cable flys 3x8 overhead press 3x10 side laterals 3x10 side lateral variation 3x12 overhead tricep extension Legs; 4x6 BB squat 3x8 Romanian deadlift 3x12 leg press 3x12 hamstring curl machine 3x10 weighted calf raises 3x10 calf raise variant As for my diet, I usually eat pretty clean, with an occasional cheat day. For a slow bulk i eat around 3300 kcals per day, with a macro breakdown of 45% carbs, 25% fat, and 30% protein. For cutting i eat around 2400 kcals per day, with the same macro breakdown. Lifting has made a huge impact on my life, and has given me confidence. I don’t plan on stopping anytime soon.",5.047693548387095,6.612749635714287,5.174347158218126,82.09624423963135,69.30952380952381,8.466973886328725,29.976958525345626,8.933256019334266,2.4260760368663585,1757,69,330,32,31,551,235,420,0.025,0.863,0.112,0.9903,2,0,1,0,0,0,75,0,2,0,3,18,10,2,0,17,0,20,22,12,2,1,37,39,19,0,2,5,0,5,4,1,1,7,0,1,0,5,18,11,3,4,7,1,10,4,2,0,1,8,9,24,9,54,30,7,75,0,0,4,0,3,31,0,4,33,150,29,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5314662917750324,0.0,0.0,0.0,0.0,0.0,0.051990330729189065,0.0,0.0,0.0,0.0,0.0754296632109204,0.0,0.37893973987481466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2200129448107564,0.0,0.0,0.0,0.0,0.08910704904183975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26181052041693265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.043123808418713785,0.0,0.0,0.0,0.07795102348665421,0.07254531184418618,0.0,0.0,0.0,0.0,0.08911816130796472,0.0,0.0,0.07153491915063015,0.0,0.0,0.09395354787601573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18022137552422865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15161449600046414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060240923994114334,0.1666682165410356,0.0,0.0,0.0,0.2864793206322875,0.0,0.0,0.0,0.0,0.08070088098435386,0.0,0.0,0.0,0.09290284439769676,0.0,0.0,0.0,0.0,0.0,0.0,0.068075488558385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0818354397813667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18471561349454485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08676781916445575,0.0,0.0,0.0,0.17147453409802946,0.0,0.0,0.0,0.0,0.0,0.0876895224273013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08631527473530484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0656583104190951,0.0,0.09547212086687318,0.060366771632218964,0.0,0.06811052732617641,0.07130398012159456,0.0,0.0,0.0,0.0,0.0,0.0803822465764576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09946339086700516,0.0,0.0,0.0,0.0,0.057904460761079364,0.0,0.0,0.0,0.0,0.0,0.09393188320836764,0.0,0.0,0.0,0.20523692068220808,0.10385692341964894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060585632562443266,0.0,0.0,0.10984441663108717 fitness,daddymemeboss,2018/03/21,Training program for hiking? I am looking for a training program or sort of guide with progression for cardio endurance or that is hiking/ mountaineering specific. I am in very good overall shape as I have been lifting and biking for years but my endurance isn’t quite where I want it to be. I know just doing more cardio like stairs and hill running is good but I was wondering if there was a program already planned out for progression with those activities? ,6.540714285714286,8.265155452380956,6.024761904761906,76.80357142857143,65.9047619047619,8.457142857142857,37.80952380952381,8.841846274778883,3.6003238095238093,374,20,60,6,6,115,59,84,0.0,0.853,0.147,0.9058,0,0,0,0,0,0,5,0,0,0,4,3,3,0,0,2,0,11,2,0,0,0,15,15,8,0,2,6,0,0,1,0,0,2,0,0,0,3,5,0,0,2,1,0,1,1,0,0,0,3,1,7,3,12,11,1,7,0,0,1,0,0,5,0,5,2,46,10,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3672624675005895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5582879777702546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18290285385360894,0.0,0.0,0.0,0.0,0.0,0.0,0.16259342758069292,0.0,0.0,0.0,0.2794753291256555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3539828174691458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2746018759554969,0.1962990824543392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3609166333264929,0.0,0.0,0.0,0.0,0.0,0.0,0.21431776941409592 fitness,qlung,2018/03/21,"People talk about progressive overload being one of the keys to gaining muscles, but what if you simply can’t lift any heavier? I’ve already tried alternative exercises but they too have reached my maximum weight. What should be the next thing to do in that case?",7.568749999999998,8.564326708333336,6.875,74.27000000000002,63.16666666666666,9.733333333333334,36.83333333333333,9.725611199111238,3.662283333333333,214,10,36,4,3,66,44,48,0.036000000000000004,0.885,0.079,0.2755,0,0,0,0,0,0,4,0,1,1,2,2,0,0,0,2,0,6,2,0,0,0,4,6,3,0,2,3,0,1,0,0,1,1,0,0,0,4,0,1,0,0,1,0,0,1,0,0,1,0,1,3,0,5,3,0,2,0,0,0,0,3,1,0,1,1,25,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4237343842419455,0.0,0.0,0.0,0.0,0.2611213580079764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4083698867626344,0.0,0.0,0.0,0.0,0.0,0.0,0.2601965699110225,0.0,0.0,0.0,0.0,0.0,0.0,0.266205210046971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.308630695688314,0.0,0.0,0.0,0.0,0.2551009995167511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2606990027670321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4675874019045058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,muizz1999,2018/03/21,"What does it mean when your workout is for a certain number of weeks? When a workout says within 2 weeks or 8 weeks, does it mean I have to stop after 2 weeks and do nothing?",5.005135135135134,4.0533939729729775,5.657432432432432,87.45209459459461,68.72972972972974,7.4,29.31081081081081,3.1291,0.9690108108108108,135,4,30,0,2,44,27,37,0.065,0.8240000000000001,0.111,0.1431,0,0,0,0,0,0,3,0,1,0,0,2,1,0,0,2,0,3,0,0,0,1,6,5,4,0,0,1,0,0,0,0,0,0,1,0,0,3,1,0,1,2,2,0,0,0,0,0,0,0,1,2,1,5,5,0,9,0,0,0,0,2,1,0,1,8,19,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.387918497339158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4828633434442107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21267020574688536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17625756109874113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18530152906301264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7111471226476406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Daanizzle_,2018/03/21,"Starting to workout while traveling Hey guys, I‘m 6ft3 with 82kg and pretty slim. I was working out on and off in the last 2 years and never gained much due to my bad discipline and bad eating. I‘m in New Zealand until June traveling by car and decided to start working out again last week. I figured that in order to gain mass, I should put my focus on my eating habits because I realized that I never ate enough before. Right now I do push-ups, sit-ups and dips (for triceps) every 2 days for 30-40mins and go swimming while the water is still warm. I started eating a lot, like 300g pasta, 8eggs, 300g oats, some bananas, 100g tuna and other stuff a day in order to build up some mass. Do you think that‘s the right way to do it? I don‘t want to become a bodybuilder, just a bit in shape. Any advice would be awesome!",4.154801306477953,4.713476586826349,5.098573761567773,85.54880783886775,70.55688622754491,7.270332063146435,25.96026129559064,6.980632752743323,1.0951964071856288,638,18,130,5,11,209,112,167,0.056,0.841,0.102,0.7585,0,0,0,0,0,0,23,0,1,0,4,4,4,0,0,7,0,9,7,1,0,2,25,18,11,0,3,1,0,1,1,0,2,0,0,0,1,6,11,6,1,4,4,0,6,3,2,0,0,2,1,12,2,23,13,6,45,0,0,0,0,3,16,0,3,21,78,18,2,0.0,0.0,0.0,0.0,0.0,0.14432310482396535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10043575801291524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24663362947825435,0.09003179198819487,0.16311442714186533,0.1256751809416004,0.0,0.0,0.0,0.1612416263321664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19049849658670545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4533779644003044,0.0,0.0,0.0,0.15260551931109226,0.0,0.0,0.0,0.12443704523014885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08393687868158277,0.0,0.0,0.0,0.0,0.14623849439487702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2407777042733293,0.0,0.0,0.0,0.0,0.0,0.07215494685361462,0.0,0.0,0.0,0.0,0.0,0.0,0.12556262370595853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10857075790587477,0.0,0.22781865332467696,0.14264204344059256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15025605986187265,0.0,0.0,0.0,0.14847145006252993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2522566571961469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3136118899628074,0.0,0.11794717868555145,0.0,0.0,0.0,0.16907222962708232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09463519579025316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08711268390523833,0.11723119085602295,0.11846977115422315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21504335571196184,0.0,0.0,0.1049162987007638,0.0,0.0,0.0951089320888122 fitness,dylbar23,2018/03/21,"My 2014/2015- 2018 transformation This took quite a bit in me to post because these are pretty embarrassing... lol. But after looking back on old progress pictures I finally managed to find the will to do so.. I've always had depression for most of my life but I won't get into that, all I'll say is after being introduced to weight lifting my life has changed so much for the better. This is my first post so bare with me if I screwed something up https://imgur.com/gallery/TaPn9 . In 2014 - the first photo 5'10 I weighed 215lbs at 25% bodyfat. Although that's where weight training began for me, looking back now it wasn't my worst shape.. . In 2015 - the second photo, I lost a total of 57lbs weighing in at just about 158lbs after a flu where I had close to no muscle mass whatsoever. Looking at these pictures.. this was my most embarrassing state. Come three years later, and that leads me to my final picture taken today. 5'10 @ 186lbs Part way through my 'Summer cut' at a 200 cal deficit. Although this isnt a crazy transformation, I have only recently been tracking macros and counting calories. That being said, I'm not too impressed with the transformation but it just makes me want to work that much harder now that I know what I'm doing and to see what I can achieve with the knowledge and strength I have now! Stats: 23yo. 5'10 186lbs not sure bf% but feel free to guess **edit* Every photo is a mirror picture, except the photo on the right in the last picture. My friend took that (of my right arm) to clear up any confusion. Tattoos on my left arm, last photo on the right is my right arm! And if you cant understand the concept of mirrors and that's enough to convince, check my chain in all the photos I've had a lot of requests for my meal plan and workouts. Send me an email and I'll reply with a pdf of it if you'd like. It's just easier for me that way D2j3w@hotmail.ca ",3.0372172211350303,5.396957347945207,3.477690802348338,88.703698630137,76.89041095890411,5.815264187866927,24.401174168297462,6.868970318607317,0.8780270058708419,1492,51,290,15,35,464,192,365,0.08900000000000001,0.7959999999999999,0.115,0.8825,0,0,1,0,0,0,56,0,2,0,11,15,16,2,3,21,1,24,12,3,2,5,46,44,20,0,4,13,0,3,1,2,2,3,2,0,0,21,15,5,0,5,1,2,5,7,8,0,4,12,9,33,9,49,27,12,58,0,2,4,1,9,27,1,8,22,196,54,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09302595664765097,0.0,0.0,0.07602734386159665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17193349004824046,0.0,0.06815180313650879,0.0,0.0,0.0,0.0,0.09887737749892153,0.1220558575202102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11826881371925553,0.09630517995637906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09629255566412123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11551854161692085,0.0,0.0,0.0,0.09419571489286734,0.0,0.0,0.0,0.0,0.0,0.05652907493813406,0.0,0.0,0.2449412921051992,0.10218251610331107,0.1901928201624553,0.0,0.0,0.08637584605811575,0.0,0.05841050922511396,0.0,0.0,0.0,0.0,0.0,0.12315951079780045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.061441960242542164,0.18226266898528584,0.0,0.0,0.12147024436244715,0.0,0.1579342749017479,0.05461948079338005,0.0,0.0,0.0,0.2816497123875428,0.0,0.12204212032101253,0.09504774950202108,0.0,0.0,0.07462688724207461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16437066853346513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11731453723535748,0.0,0.0,0.08502838997402266,0.0,0.0,0.0,0.12106772500344914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21414561128680504,0.113740059879254,0.0,0.0,0.0,0.0,0.0,0.11891229545762046,0.0,0.0,0.0,0.0,0.11038830100012643,0.0,0.0,0.381903895534142,0.10634671663917313,0.08890727440078826,0.0,0.0,0.08908955110796887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08606854742406347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10536949789537324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10597264467644232,0.0,0.2484262264407465,0.0,0.0,0.0,0.11638699283553935,0.0,0.0,0.0,0.0,0.06594211170406533,0.17748212857355464,0.0,0.2722828072061309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08139120704282729,0.0,0.0,0.0,0.0,0.0,0.0719950705534132 fitness,tybo171,2018/03/21,"Wedding in 67 days 22/M/182lbs/5’10” I am engaged and my wedding will be at the end of May and who doesn’t want to look like a badass at they’re wedding right? Since mid December I’ve dropped about 20 lbs through mostly diet. I’ve worked out in spurts but nothing really consistent. I would really like to achieve more tone and slim down my waist in the next 67 days. What do you guys think are the best ways to achieve that? I obviously know that I can’t go from unfit to shredded in that amount of time but suggestions on what will return the best results are all appreciated! [Current Weight and Physique](https://imgur.com/a/yk0Tb)",5.18321395775941,6.82992609090909,4.573994490358128,86.21533516988062,69.08264462809917,8.022405876951332,29.14692378328742,8.515128840125781,1.9863821854912764,511,19,100,8,9,153,84,121,0.01,0.794,0.196,0.9761,1,0,0,0,0,0,19,0,1,0,5,1,5,0,0,5,0,11,3,1,1,2,16,16,6,0,2,2,0,1,2,0,4,0,0,0,1,6,5,3,0,2,0,0,1,2,0,0,0,0,2,7,5,18,11,6,21,0,0,1,0,7,11,0,2,9,58,13,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.475646990226378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2923020419296596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20071787539394784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12879325281531384,0.0,0.0,0.0,0.0,0.22438922766451266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12454431354551992,0.0,0.0,0.0,0.0,0.0,0.0,0.22142997113930532,0.0,0.0,0.0,0.1903035534192471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24101272454032424,0.0,0.0,0.21744780672683134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2903568891593932,0.0,0.0,0.0,0.0,0.19353206799514908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1874622375024114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14520881510114034,0.0,0.0,0.13214382577661893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13366622750161478,0.17988024619115328,0.0,0.2759618604278733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.164981910892412,0.0,0.0,0.1609842014053751,0.0,0.0,0.0 fitness,sacred_guacamole,2018/03/21,"What are some old-school strength exercises more people should be adding to their regime? I am looking to add more old-school calisthenic movements to add to my current exercise regime. Particularly, I want to focus on developing more forearm and deltoid muscles. I currently incorporate pull-ups, push ups, chair dips, and burpees in terms of old-school calisthenics. ",7.833934426229511,10.691309114754098,6.771278688524588,68.24544262295083,64.40983606557378,10.125901639344264,38.42950819672132,10.355215969177356,4.692217049180329,300,16,45,8,5,91,45,61,0.0,0.916,0.084,0.5849,2,0,0,0,0,0,12,0,0,1,1,1,1,0,0,0,0,4,3,1,0,0,7,6,2,0,2,0,0,0,0,0,1,2,0,0,0,1,4,0,0,0,2,0,2,0,0,0,0,0,1,5,1,9,4,5,8,0,0,1,0,1,3,0,1,3,25,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18474152149447354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6925474670896461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15251776483098833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6679441356235829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12975954362067765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kissingonconey,2018/03/21,"Need help with reducing body fat/routine! Hi everyone, I've been working to lose weight and get healthier now for about 2/2.5 months. I'm a 5'2"" 24 y.o. woman who has gone down from 140 lbs to 127 lbs, and I'm still working on losing. I got an Omron scan which read about 30% body fat. My goal is, as I keep working on losing weight and exercising, to get down around 22%. Of course I'm eating at a calorie deficit and am losing about 1.2 lbs a week with a goal of getting down to 110--but I'm trying to avoid getting skinny fat if possible. Right now I do 2 days of WERQ (dance cardio), 2 days of Body Pump, 1 day Body Attack. I also have started up C25K. This is all leaning towards cardio, I know, but my nutritionist said that for now it's good as I'm trying to lose weight. Does it make sense to focus on fat loss right now and then body recomp later? I was thinking of doing some more weight training though. I think I'll stick with machines for now, because I'm most comfortable doing that on my own (vs. free weights without an instructor present). If I do that, is this schedule a good one? - Tuesday: WERQ (dance cardio) - Wednesday: Body pump - Thursday: WERQ - Friday: C25K run + full body machine weights - Saturday: Body pump - Sunday: C25k run + full body machine weights - Monday: Rest day Thanks for your help! ",2.5368205128205155,4.6256294769230815,3.2942307692307686,90.73993589743591,77.30769230769229,5.717948717948719,24.294871794871803,6.6274283507984215,0.7361025641025641,1024,35,208,9,24,323,149,260,0.07400000000000001,0.8220000000000001,0.105,0.9323,0,1,0,0,0,0,58,0,1,0,11,12,13,1,1,7,0,12,25,13,1,1,24,33,13,0,3,5,0,7,0,0,0,7,1,0,1,9,9,12,2,3,4,1,5,1,8,0,1,5,9,12,6,37,28,8,43,0,6,1,0,7,15,0,4,23,103,21,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.050776473857257164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05652350555451121,0.0,0.07223408208059917,0.0,0.0,0.0,0.038705616052452985,0.0,0.0,0.0,0.0,0.0,0.0,0.6347519954964798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16379462198023012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05556440480676668,0.0,0.0,0.0,0.0,0.06497065473280014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06067165020464629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13269287909915384,0.0,0.0,0.10651223318466256,0.050782297123858934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08511795793553238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.056436768028535166,0.0,0.0,0.03489487897912928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3551701374962824,0.0,0.0,0.0,0.0,0.04238302600733522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.050680649377840656,0.0,0.0,0.047080316354185206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04302546997101882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07158043119915561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06351161390311443,0.0,0.0,0.0,0.0,0.0,0.0,0.1084477949899026,0.060397744347717774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04494168535479179,0.0,0.05070673494171502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.058457141694804676,0.0,0.0,0.0,0.08136933570724754,0.06238295647975165,0.0,0.0,0.0,0.0,0.0,0.0,0.08621710208449854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05093140295062195,0.5412337836906951,0.0,0.0,0.0,0.0,0.0,0.061206366073467314,0.0,0.13867410684066428,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SerenityofStorms,2018/03/21,"Cut by 1000 or 500 calories? M/19/6'/210lbs I've been reading post here and on lose it about a proper calorie deficit when cutting or losing weight. As a majority, I've heard people say 1000 calorie deficit does not discriminate when burning calories whether from muscle or fat but can result in 2 pounds of loss per week. They also say a 500 calorie deficit will result in about a pound loss per week and muscle can be gained instead of lost. In the long run, which would be more efficient for someone looking to get to 170 before bulking while currently is obese? From the way I see it, it'd be much faster to lose 2 pounds a week and then begin gaining muscle than to slowly lose weight and gain a bit of muscle on the way down even though the weight loss is halved.",8.65346116970278,7.078373214765103,7.362435282837968,80.18973154362419,61.81879194630872,9.588111217641421,36.05081495685522,7.447530270364453,2.506857334611696,615,22,119,4,7,185,92,149,0.195,0.711,0.094,-0.9026,1,0,0,0,0,0,12,0,0,1,11,9,10,2,0,10,0,11,5,1,2,0,13,17,16,0,1,6,0,3,0,0,2,2,3,0,0,4,4,5,0,0,1,0,1,1,10,0,0,3,8,2,0,21,8,4,21,0,8,2,0,4,6,0,3,11,68,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10621762685439083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1130216556068614,0.0,0.0,0.0,0.14500711615663162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1162333413057185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08772761344271818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0693939616504815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11754320340069425,0.1115369454319982,0.5943749341942298,0.14499079582854413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09763938048130442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09208198284689978,0.0,0.0,0.0,0.0,0.0,0.12720666652625365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13285784525813382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2112506147289148,0.0,0.0,0.10584185919726403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1125395663422826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13049684411066936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21085568654114145,0.3196251537072769,0.485223881763997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09435286816745857,0.0,0.0,0.0 fitness,that_angry_boy,2018/03/21,"Are preworkouts with DHMA in them safe to consume? I live in Australia and preworkouts containing DHMA are banned here. I want to get myself a tub of Redcon1 Total War, the original formula but I am slightly worried I will drop dead of a heart attack lol. Can anyone give me some advice? Thanks ",2.6231168831168787,5.55654190909091,3.565194805194804,83.49636363636365,84.45454545454545,6.779220779220778,26.038961038961038,7.957251820313856,2.177805194805195,235,10,40,5,7,75,45,55,0.28,0.544,0.17600000000000002,-0.8491,0,0,0,0,0,0,5,0,0,1,0,1,4,2,0,3,1,5,1,1,1,1,10,9,2,2,1,1,0,0,0,0,1,0,0,0,0,0,2,0,3,0,0,0,0,0,2,0,0,0,0,7,2,7,8,2,4,0,0,0,0,2,2,0,1,1,27,7,0,0.0,0.0,0.0,0.0,0.0,0.33833081395038145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2420912541508806,0.0,0.0,0.0,0.0,0.39388528709344695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18089027808544667,0.3321342506716926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4102828407344592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30572640766528336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3187609972454357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20421473946954266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3516121919174416,0.0,0.0,0.0,0.0,0.0 fitness,ArtOfTanking,2018/03/21,"Best way to get egg whites? I need to get egg whites into my diet ( around 112 a week). Anyone have a cost effective way to do this? I've seen liquid egg whites; is that an acceptable alternative to buying 112 eggs a week just for the whites? Also, if I get them, is there an accurate way to measure out 8 at a time? Edit: Thanks to all for being helpful by giving me options/prices/prep techniques/etc. I'm going to get a kitchen scale tomorrow when I get liquid egg whites. Then I'm going to mark a measuring cup with 1/4/8 egg white measurements. I'm also trying to work out a sweet deal with someone who owns a ton of chickens ( thanks to the first comment in the thread). Much appreciated everyone!",3.490987573577499,5.0810529712230235,4.703649444081101,83.84650098103339,73.24460431654677,7.644473512099411,24.86657946370177,8.296473431620573,1.5126920863309357,549,17,109,9,11,181,88,139,0.0,0.7979999999999999,0.202,0.9802,0,0,0,0,0,0,23,0,0,1,4,6,5,0,0,13,0,5,8,0,1,1,12,20,5,0,2,2,0,0,0,0,0,0,0,1,0,3,6,8,0,2,0,2,2,0,0,0,1,1,8,6,5,22,18,5,18,0,0,7,0,6,6,0,1,7,62,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2778171165187832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12145571789491134,0.0,0.0,0.15463064029251586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1822883928663378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1790780152684916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19372243499849087,0.0,0.0,0.0,0.1659786672236793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14774990880897887,0.0,0.0,0.0,0.0,0.4537577919148089,0.16662974461554764,0.19743646485859334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11642806127151413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1276901581560567,0.12879702685816224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1471762208467888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3198409285220469,0.0,0.0,0.0,0.0,0.0,0.0,0.10128639988477464,0.0,0.0,0.0,0.0,0.11793151865496054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4136271015315015,0.27866479164692376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12645633424183625,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MaJeztic_,2018/03/21,"Field Hockey/sport-specific programming and load advice. Phraks -> 5/3/1, nSuns, CAP3? Hey everyone o/ I'm after some advice on starting a new workout program. The hockey season starts in a few weeks, and during the off-season I've been doing Phrak's Greyskull variant (for roughly 2 and a half months, as an absolute noob lifter). During this time, our off-season running has been focused on mostly middle distance running mixed with sprint/agility work and a bit of core work, 3 times a week, for roughly an hour per session. So my typical week is SUN/TUES/THURS gym sesh, MON/WED/SAT cardio/hockey sesh. Friday is the beloved rest day. I've just started a deload week, in preparation for changing programs and also to help with an increased hockey/cardio loading - our sessions will increase to 2 hours (1 hour running, 1 hour sport training). My main concern is that I'm definitely feeling the loading, and it's now increasing.. I don't want to head into a 6-day weightlifting program in addition to my cardio/sport training. #Phrak's progress For those interested, my starting -> current stats: Barbell row: 60kg (132) -> 72.5kg (160) *Dumbbell* press: 30kg (66) -> 60kg (132) Chin-ups: 0kg (0 lol) -> 12.5kg (27.5) Deads: 80kg (176) -> 120kg (264.5) Squat: 60kg (132) -> 107.5kg (237) OH press: 40kg (88) -> 50kg (110) Body weight: 75kg (165) -> 80kg (176) #Goals To give more direction on my goals: I started lifting purely to get faster. I've started playing in the top league in my state last year and everyone is so much faster!! I've never been much of a sprinter (long distance FTW) and I struggled to get up to speed with my opposition. Field hockey is a very agile, quick sport similar to soccer but with a lot more back strength needed (pushing and hitting is a twisting motion that uses mostly legs and back). I'm not interested in aesthetics. While speed is my primary concern, general strength gains would be great to help with agility, hitting strength, and just generally not getting ""muscled off"" the ball / out of play. I'm very satisfied with my gains so far, the coach has commented on how much faster I seem this off-season and I managed to run down and tackle one of the fastest guys on the team last week. So I already feel like I'm reaching my goals, but I still want to be **faster**! :) #New program I'm not super confident in writing up my own program, and I've listed the programs I've briefly looked into in the post title. As I said, I am concerned about volume/loading which limits the amount of gym work I can do. Are there any thoughts/recommendations on which program might suit me? I have checked out the recent post about [field hockey strength training](https://www.reddit.com/r/Fitness/comments/85jjza/complete_strength_training_guide_from_double/), however that was less of a program and more of a few exercises that are good. Not much of a plan - but I will be using a bunch of those exercises for accessories. I'm kind of overwhelmed at the amount of information out there and what I should do.. my research so far suggests that I either do: - a regular lifting routine such as 5/3/1 for a couple of days a week with whatever accessories I think are best for hockey (as discussed [here](https://www.reddit.com/r/Fitness/comments/662wf6/531_for_athletes_and_sports_anyone_done_it/)). OR - I do a 4-day split routine and simply do the sport-specific training when I actually train for my sport. #Follow-up questions 1. Will I actually be able to make any real gains in my main lifts, or should I expect this to become a very long (forced) cut? I have become slightly addicted to seeing those numbers get higher each week haha 2. Should I cut down on upper-body exercises to work more on legs/core, or should I do the opposite since I'm getting a lot of leg volume and sprint work done in my sport training? 3. Does anyone have their own plan or set of exercises/accessories that they do as part of their gym training, who also play sports such as soccer, field hockey, ultimate frisbee? 4. Is increasing sprint speed and overall strength a feasible goal, during the season? I have read that some athletes only train sprints during the off-season and just do maintenance during the season (our coach has always worked heavily on sprints during the season, with longer runs in the off-season. He is a former national player, but not a fitness expert). &nbsp; Thanks in advance for any advice/thoughts! Really appreciate it. &nbsp; P.s. first time posting. Pls be gentle <3",6.255294487792604,7.8269357871046275,5.9433241043711735,77.69452554744527,66.43309002433091,8.248040943032137,32.05562547193557,8.590058470249806,2.6390436446010566,3595,147,609,53,58,1115,368,822,0.028,0.83,0.142,0.9983,2,0,0,0,0,0,245,3,0,3,28,24,22,2,2,48,2,50,9,4,4,2,85,86,44,1,9,17,0,8,1,0,9,4,1,0,1,19,35,1,1,6,28,1,12,7,4,0,3,6,11,45,18,89,64,34,110,0,1,2,0,21,38,0,13,56,337,64,25,0.0678909709699916,0.0,0.13250358855282296,0.07401117944098229,0.0,0.13268454218261094,0.0,0.0,0.0,0.0,0.0749193746813246,0.1085847699127401,0.056490726479323725,0.14711967736287565,0.0,0.13850456502056507,0.0,0.0,0.0,0.0,0.04747094544591879,0.0,0.0,0.0,0.0,0.0,0.0,0.10440793203276276,0.0,0.0,0.14996048702732315,0.0,0.0,0.07124738549295329,0.0,0.07411935669191111,0.15082312764765432,0.0,0.0,0.0,0.0,0.0,0.0,0.07181964526475268,0.0,0.0,0.0,0.0,0.0,0.07512006807139009,0.0,0.17513623918299664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.059411846205019485,0.0694760345439607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12974546433094197,0.0,0.0,0.0,0.0,0.06865542963572333,0.04850132322621942,0.0,0.0,0.0,0.05774802522495625,0.0,0.0,0.0,0.0,0.1773511511766457,0.06512720564672114,0.0,0.0569437253843283,0.0,0.0748500351705979,0.0,0.06722273506354245,0.0,0.0,0.0,0.0,0.06967572276081041,0.0,0.0,0.0,0.09101177352187384,0.0,0.0,0.0,0.26743572324306075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07069799892115851,0.0,0.11068040525546473,0.0,0.0,0.0,0.0,0.0,0.033168099110533804,0.0,0.0,0.1201627458083543,0.05701131683682839,0.0,0.0,0.11543695142918015,0.0,0.0,0.04531775030449873,0.0,0.0,0.0,0.0,0.0,0.0,0.07202159147798204,0.0,0.0,0.054189925310602814,0.0,0.1996307011927306,0.0503402947308792,0.05236170215765802,0.13113904563647066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04600467896140509,0.051634142706997635,0.0,0.0,0.0,0.07351930563367688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19506235017454052,0.0,0.0,0.0,0.0,0.0,0.07605342506501031,0.0,0.06790934323091842,0.07727478818893699,0.043492694451042785,0.0,0.06703414340510161,0.0,0.0,0.0,0.06457986026837999,0.0,0.0,0.0,0.05410031398944054,0.061805390164533576,0.0,0.0,0.0,0.056160112752313064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2883214721128197,0.0,0.05421781711497765,0.0,0.0,0.0709743835679905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06250488462955366,0.0,0.0,0.0,0.043501792880312334,0.0,0.0538978474551263,0.11876331341198468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11727200192343898,0.0,0.16805148350372726,0.08008770734501078,0.0,0.3812062925432089,0.08267291270738239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2965526126622938,0.0,0.0,0.04822779788996513,0.0,0.0,0.04371955941175669 fitness,pusheenparade,2018/03/21,"(24F) Gained ~10 lbs after time off from lifting; gained 1.5” on butt—how many lbs would this be? Hey guys! So, I took a bit of time off from lifting due to health issues, and thanks to snacking put on around 10 lbs (so I went from 5’5” 120ish to 130ish). My boyfriend, relatives, anyone I ask says they don’t see this gain reflected in how I look (except my butt, which my boyfriend is now obsessed with—in his words “your butt just got huge, please keep it”). Of course being self-critical I do notice *slight* changes, but for the most part I think I look the same, which is surprising to me. I’m no stranger to squatting but I took months off while only returning here and there, sometimes with weeks between. However my butt is noticeably larger and I went from around 38.5 inches there to 40. I’m not really sure how this translates in lbs. TL;DR my question to you guys is how much of my weight gain (from time taken off from working out, etc.) would you estimate went strictly to my butt, vs. elsewhere?",2.923282051282051,5.108078789743594,2.916025641025641,93.45147435897437,76.48717948717949,6.17948717948718,23.14102564102564,7.1686216300943375,0.6923333333333339,784,24,163,9,18,236,120,195,0.035,0.861,0.103,0.9049,1,0,0,0,0,0,38,0,3,1,5,12,4,0,1,3,0,10,7,4,3,1,26,26,11,0,2,6,0,1,0,0,2,1,1,0,2,6,7,2,1,3,0,0,6,3,1,0,0,7,5,22,3,33,15,6,29,0,0,3,4,11,13,4,2,10,97,28,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0923007007036061,0.0,0.0,0.23502419971031197,0.12340650190941953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14411485792204873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1396433864957078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14722004696263574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10557615476870996,0.0,0.0,0.2614106583003089,0.0,0.0,0.0,0.0,0.0,0.14031473997765706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1377785291037006,0.0,0.11733177295020393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22170127191039385,0.0,0.0,0.0,0.0,0.0,0.0,0.13383196738757955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10536482958703608,0.0,0.0970385855440414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3005762732916265,0.0,0.0,0.0,0.10039546310522472,0.0,0.0,0.0,0.14294814146816945,0.0,0.0,0.0,0.0,0.1449014343051804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13270110465868906,0.14787538690180355,0.0,0.0,0.0,0.08456554078731164,0.0,0.0,0.0,0.0,0.0,0.0,0.10497537339725482,0.0,0.0,0.10519059274265563,0.0,0.13770960949770658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13055594614091182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12441279367518206,0.0,0.0,0.0,0.0,0.12153212021611128,0.0,0.0,0.0,0.08458323142711233,0.0,0.0,0.2309188692754506,0.0,0.0,0.0,0.29332398342038396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10588614507507307,0.16074606689249107,0.0,0.3671088202444984,0.0,0.0,0.0,0.0,0.0,0.09610093671365903,0.0,0.0,0.18754459161581252,0.0,0.0,0.0 fitness,_Path,2018/03/21,"If you miss a workout during a 4/5 day routine, should you shift everything or just skip that day? The snowstorm has put a dent in my otherwise consistent routine as I would generally go Tues/Wed & Fri/Sat. I am going to end up missing the first two days of my workout which targets Chest/Back/Legs. Does it make sense to just shift my entire routine and catch up by taking 1 day breaks instead of 2 day breaks until I'm back to my old routine or should I just skip those workouts? I follow the 4 day nSuns routine, so I would be missing out on my Chest/Shoulder/Legs workout if I were to skip the days. If I shift, I will be getting one day rests instead of two until I'm back to T/W, F/S.",6.500315270935963,4.708771386206899,6.974088669950743,81.95620689655173,66.17241379310343,9.389162561576356,35.19704433497537,7.447530270364453,2.3620837438423643,541,21,117,4,7,178,85,145,0.051,0.949,0.0,-0.6553,0,0,0,0,0,0,21,0,2,0,1,8,3,0,0,7,0,10,0,0,1,0,16,21,10,0,7,8,0,0,0,0,5,0,0,0,0,4,2,0,0,0,4,0,5,0,3,0,4,1,0,15,0,17,13,1,27,0,3,0,0,2,5,0,5,15,72,19,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1577465321624623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33584880357911484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7511472260491711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12740665118636693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12894938598900424,0.0,0.0,0.0,0.0,0.0,0.0,0.1308467616240969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12383864458862605,0.0,0.0,0.0,0.0,0.07606468305155782,0.0,0.1654841237977958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09718234955486599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1527720475395365,0.0,0.098655444322505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1463580026354791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1094654417371454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2844402397306025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2068456920880624,0.0,0.0,0.0 fitness,MoldDoctor,2018/03/21,"Do I need to do hanging leg raises from a dead hang? I work out in my basement and my pull up bar isn't high enough for me to dead hang from it. If i don't want my feet to touch the ground I have to hang about halfway through a pull up. Is it still worth doing leg raises from that position or will it interfere with the ab engagement? I could also do them from a ceiling beam which is higher but hurts my fingers, so I'd rather not unless it's necessary.",2.679795918367347,3.445277591836735,3.9577551020408173,91.62295918367347,74.10204081632655,7.2326530612244895,24.20408163265306,7.447530270364453,0.8095755102040809,356,10,83,4,7,117,65,98,0.116,0.848,0.037000000000000005,-0.8162,0,0,0,0,0,0,6,0,0,1,1,5,2,0,0,5,0,11,5,4,0,0,13,13,7,2,5,6,0,2,0,0,1,0,0,0,0,6,3,1,1,0,1,1,6,3,1,0,0,0,2,11,1,17,11,1,13,0,1,0,0,1,6,0,2,1,60,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3095887936580243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3090928747514033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4000101621476612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4090255169198503,0.0,0.0,0.0,0.0,0.4144321075513835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2870529841458686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3091635891273906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2283400952426727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28183622707565675,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hopelessromantic7,2018/03/21,"Trying to figure out my routine and need some help! I have been trying to figure out a routine to follow. [I found this one a while ago](https://www.exrx.net/Workouts/Workout4PPTS) but if you take a look at chest day (Work Out B) it called for 4 different chest workouts. When I was trying this routine out my chest would be gassed after the first two exercises. Should I be lightening the load on the first two so I can get through all 4 chest exercises? Or should I be sucking it up and lift 5 pounds on the last two just to get through it because I went all out on the first two, and then coming back for more next chest day until I work my way to completing 4 exercises? Let me know what you think of the website and any ideas you may have please! I've been going to the gym for a few years now casually. Maybe thats my problem? lol",3.55104099493321,5.0633116766467126,3.975688622754493,89.43926761860895,72.95209580838323,6.815108245048362,24.822201750345464,7.321109707123232,0.9155116536158459,658,20,139,7,13,206,97,167,0.022,0.904,0.07400000000000001,0.7978,1,0,0,0,0,0,23,0,3,0,5,5,3,1,0,11,1,14,8,5,0,2,29,27,12,0,6,4,0,0,0,0,4,3,0,0,0,7,10,0,0,6,6,0,4,0,2,0,8,5,1,16,1,24,14,5,30,0,0,1,0,5,10,1,4,15,99,23,2,0.0,0.0,0.0,0.0,0.0,0.0,0.12338949469464125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09465854367526967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10703368650232314,0.0,0.08485302926654313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14213541547208933,0.0,0.0,0.0,0.0,0.11990564999417787,0.14594511385023368,0.0,0.0,0.0,0.0,0.0,0.17954073943372895,0.0,0.0,0.0,0.0,0.14543094714259105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3552019798332937,0.0,0.15262202011671855,0.0,0.0,0.14544908338887946,0.0,0.07910870444791891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09330062807971233,0.0,0.0,0.0,0.0,0.0,0.0,0.15713615515217974,0.0,0.0,0.0,0.0,0.0,0.0,0.07649887766302295,0.11346390611726795,0.0,0.0,0.0,0.1423380782938656,0.0,0.0,0.0,0.0,0.0,0.11689018821832202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13984181575681706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10321260501488927,0.0,0.0,0.14803729214905878,0.0,0.0,0.0,0.0,0.0,0.0,0.0943233007248895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15279619988723478,0.0,0.0,0.0,0.0,0.0,0.13319246326101633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10465861109704916,0.0,0.0,0.0,0.0,0.0,0.0,0.08919163842799342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2835163097470781,0.0,0.5438998821527591,0.0,0.0,0.0,0.0,0.0,0.0,0.11048787821486596,0.0,0.0,0.0,0.12903675510509865,0.0,0.0,0.0,0.0,0.0,0.20267374171776267,0.0,0.0,0.09888135699176794,0.0,0.0,0.08963812470932304 fitness,Slickrick6794,2018/03/21,"Lowering body fat with intermittent fasting So just joined Lifetime fitness, switched over from another gym. And the guy I met with was trying to make the point that intermittent fasting can work but when getting down to lower body fat it’s not as effective as counting calories and eating portioned meals where your counting your macros throughout. So I’m 6-1, 23 190lbs and sitting around 13ish body fat He basically told me for me to get down to 9% which is my goal I’d have to change over to either a fasting program where you fast 2 days and then take a day off where you eat throughout the day. Or just eat regularly and portion out all my meals. I know I need to get serious about Macros and counting calories But the whole reason I started doing IF was because it was easy way to regulate my diet and I’ve seen great results In about 3.5 months of doing it. Also he said the best thing is to see a nutritionist and I’m located in Toronto, any suggestions for a good one to see? As far as my workout plan I’m going 4 days a week and roughly following [Jim stopannis shortcut to size](https://www.bodybuilding.com/fun/shortcut-to-size.html) But for my sets I do a pyramid of 12-10-8-6 increasing the weight as I go to the lower reps. Any tips on whether this is a good path to follow ? The",6.252898550724641,6.4757048300395255,6.379304347826087,79.36750724637685,65.91699604743083,9.118208168642953,34.6532279314888,8.841846274778883,2.8272015283267464,1034,45,199,15,15,330,151,253,0.048,0.853,0.1,0.9519,3,0,0,0,0,0,31,0,4,0,5,12,5,0,0,15,0,11,13,6,4,1,30,32,25,0,2,10,0,2,0,0,0,3,1,0,1,7,13,10,0,3,2,0,5,1,1,0,1,7,6,17,4,38,25,7,37,0,0,3,0,11,16,0,2,13,119,24,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1048989137870478,0.0,0.0,0.0,0.17840412839824546,0.1375462137108683,0.0,0.0,0.0,0.0,0.0,0.0,0.11677168353148573,0.0,0.0,0.0,0.0,0.0,0.07996177703821676,0.0,0.0,0.0,0.1376578567028115,0.0,0.0,0.4371105342927449,0.0,0.0,0.0,0.0,0.0,0.0,0.13876352609851073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3383826529228467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4026678454669797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2055972652400108,0.0,0.14909715402089574,0.22004319554590268,0.0,0.14461857574736764,0.0,0.12988178536689504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07208919059506506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08755892352186707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10470095037916607,0.0,0.0,0.09726303681874826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08888614593098723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12400078111086825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1348675790781788,0.0,0.0,0.0,0.0,0.12477545792317528,0.0,0.0,0.0,0.2090556227209795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09284484761052668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09862568959540244,0.0,0.0,0.0,0.0,0.0,0.08714544037971225,0.0,0.0,0.0,0.0,0.0,0.0,0.1253413189349597,0.0,0.08905778278298365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1041189355242766,0.1052189811799445,0.15973324342971834,0.0,0.0,0.0,0.14644984869067548,0.0,0.0,0.0,0.09549542713336474,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CaseJ121,2018/03/21,"Warming up with lower volume instead of weight? My program calls for one set at 1/4 working weight and one set at 1/2 working weight to warm up. Would it be just as good to do 1/4 and then 1/2 of the reps instead? Edit: I'm working in an 8-12 rep range with my working sets. So it's not very heavy weight.",2.2433846153846164,3.3620927230769264,3.2769230769230795,94.72307692307696,75.61538461538461,5.2,25.30769230769231,3.1291,0.17829230769230753,237,8,54,0,5,76,46,65,0.033,0.866,0.101,0.5514,1,0,0,0,0,0,11,0,0,0,4,4,3,0,0,2,0,3,4,0,0,0,7,4,5,0,1,2,0,6,0,0,1,0,1,0,0,2,4,4,0,0,0,0,0,1,0,0,2,0,7,2,3,13,2,0,9,0,0,0,0,1,5,0,0,1,32,4,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16792827303291102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13793814466985888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22287969461917784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13569367351754608,0.0,0.0,0.0,0.8010538907556616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4789045900029809,0.0,0.0,0.11682503941488825,0.0,0.0,0.0 fitness,wucasyoung,2018/03/21,"Opinions on Jim Stoppani stlye periodization? Apologies if there's a better known term for it, but I'm talking about how he makes his programs start at rep ranges of 15-20 decreasing every week til you get to 3-5 before starting the cycle over for a total of three times. I know it's a great concept for beginners but any ideas on how this would work for more seasoned lifters? 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What do you guys think of ladder training for a sort of high intensity metabolic workout? A sort of giant set using compound movements. Kind of like pyramid sets but you don't change the weight but instead reduce the reps by 1 rep each set. For example Set 1: 8 reps, sets 2: 7 reps, set 3: 6 reps etc all the ways down to 1 then back up to 8. Say: set 1 Overhead press 8 reps Squat 8 Reps Pull up 8 reps Deadlift 8 reps Push ups 8 reps Dip 8 reps set 2 Overhead: press 7 reps, Squat: 7 Reps, Pull up: 7 reps, Deadlift: 7 reps, Pushups: 7 reps, Dip: 7 reps etc all the way down to 1 , then back up to 8. Essentially your doing 360 reps. I just made up the exercise order but it is important because you wouldn't do 8 reps of squat followed immediately but 8 reps of deadlifts for instance. You'd sequence the exercises either opposing muscle groups or no related one such as squats following dips for instance. I've never done these but I'm just bored of training the same way so i want to mix things up so i can start to enjoy training again so wanted to see if anyone's done anything similar. I trained consistently for some time and made great progress, but now i'm at the point in my life where i've just gotten married, so while i still train regularly and eat well, i don't count calories or weigh myself or anything like that. It's mainly become a stay fit, don't get lazy or chubby and keep what i've earnt so some metabolic style circuits with weights would be good. 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I've started running sheiko and I plan to run 37-30-32. For the 1RMs I put in numbers that are slightly lower than my PRs because I felt I was not at my best in terms of strength when starting the program. I had a little trouble with the frequency on the first week especially doing a main lift twice in the same workout, but I've already gotten comfortable with that on the second week and the workouts already feel quite easy. Should I change my 1RMs to be my actual PRs? If not, how do I know if I should change my 1RMs? I've never run a program like this and I don't know how difficult these workouts are supposed to feel. ",4.351777777777777,5.049243437037038,4.944444444444446,86.33000000000001,70.18518518518519,7.481481481481483,30.555555555555557,7.3871296695380915,1.7512222222222233,524,21,108,5,9,168,78,135,0.061,0.8190000000000001,0.12,0.8654,1,0,0,0,0,0,11,0,0,0,5,3,6,0,0,10,0,11,0,0,2,1,22,19,9,0,5,5,0,3,1,0,3,0,0,0,0,4,5,0,0,5,3,0,5,4,2,0,3,4,3,16,4,15,11,5,21,0,0,0,0,0,8,0,2,9,74,20,2,0.0,0.0,0.19834463820519269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4485872851602861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12390053621796372,0.0,0.0,0.0,0.2133004404334624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4300273437616014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20554064234254266,0.0,0.19515379973760685,0.0,0.0,0.17288605230102294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2234039737755868,0.0,0.0,0.0,0.0,0.0,0.0,0.0992986633778628,0.2037119060280944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15676047696064416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20432440440836894,0.0,0.21618352695081525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2877256316732785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3260729981594139,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,uhhhhNahFamIdontwann,2018/03/22,"Bulking while maintaining speed? I’m a corner on my high school football team, I’m 5’10 130 and need to gain weight. However, I don’t want to sacrifice speed or agility while gaining weight. How should I bulk and gain muscle and weight while still getting faster and more agile?",3.1925641025641016,6.113868000000004,2.7669230769230784,90.66141025641028,80.53846153846153,5.7743589743589725,24.051282051282055,7.1686216300943375,1.1075282051282058,224,8,41,3,6,66,38,52,0.0,0.789,0.211,0.8823,1,0,0,0,0,0,6,0,0,0,4,2,0,0,0,1,0,2,3,0,1,0,9,7,9,0,3,1,0,3,0,0,1,0,0,0,0,0,4,3,0,0,1,0,0,1,0,0,0,0,3,3,0,3,6,1,10,1,0,0,0,1,3,0,1,7,20,3,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12563026269344435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25405886317427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17829781225402527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24335804240799636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19203141794200876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14182935444055814,0.0,0.0,0.8784453615456719,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Clwhmmr,2018/03/22,"Your best tricks for beating low self esteem when lifting? Hey y'all Trying, in the midst of stressful international studies, to build muscle. (28 years, 6""0, 182 lbs, likely around 20% bf). Been at it for a good year now, with disappointing resluts. Struggling a lot in the gym, feeling fatigued and discouraged a lot. When i lift i cant help but think to myself that i am spinning my wheels, cannot trust the process etc, and if i am under a barbell, the man on the shoulder will often go: ""You will not succeed this lift, you will fail!"". As you guessed; The barbell will after that travel downward, and i will feel stupid for even trying, rattling around trying to get the bar off me. Not to mention how bad that is for proper muscle activation (My chest, that i am quite concerned with, doesnt feel like it is working even with db presses. Working on that...) What are your best methods for chasing those voices away, ""zone in"", and have fun in the gym? I have tried music, but i get distracted a lot, not finding the right stuff to keep me focused. Thanks.",4.508358208955221,6.007894860696522,4.4887363184079625,86.7474328358209,70.54228855721394,6.355024875621891,28.822885572139306,6.42735559955562,1.276723781094527,821,31,158,5,15,253,127,201,0.183,0.7140000000000001,0.103,-0.9192,0,0,1,0,0,0,46,0,6,0,8,9,20,2,3,14,0,17,4,2,1,0,28,27,11,0,1,6,0,4,2,1,5,1,1,0,2,11,9,1,2,5,4,0,2,6,11,0,0,1,5,19,9,28,21,6,23,0,5,0,0,12,15,0,6,8,112,30,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25998333201959445,0.0,0.0,0.1371936657684811,0.0,0.12192332822021912,0.0,0.0,0.0,0.0,0.3064848187670678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16285454177316305,0.19289398083027828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22150125331294768,0.1043190508402659,0.0,0.0,0.13346262024350145,0.0,0.0,0.0,0.0,0.0,0.15258225982729184,0.0,0.08298838751977776,0.1224773880022844,0.0,0.0,0.16086109097532422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09787631756775043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12979218872337306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14267918428733806,0.0,0.0,0.0,0.0,0.0,0.0,0.3724312782813726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15531371839481628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12470307182408337,0.0,0.0,0.0,0.0,0.0,0.0,0.1523341135613282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16726915853623284,0.15265522330704587,0.1671617045035988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13443860504635596,0.0,0.0,0.0,0.09356581308014253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3965608512264766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21261335443598592,0.0,0.0,0.0,0.0,0.0,0.18806839226701966 fitness,ChrisACMtl,2018/03/22,"I wanna skip rest day and add another arm day Basically I have a push day where my triceps are involved, pull for my biceps, legs for legs and an arm day. It’s so tempting to add another arm day cause I hate rest days. Any suggestions?",1.4250000000000007,3.656616500000002,3.395666666666667,87.81600000000002,81.91666666666666,7.173333333333334,24.18333333333333,8.238735603445708,1.5772033333333335,184,7,39,4,5,62,33,48,0.081,0.919,0.0,-0.5719,0,0,0,0,0,0,5,0,0,0,0,3,1,1,0,2,0,2,7,7,1,0,6,3,3,0,1,0,0,0,0,0,0,0,0,0,0,1,4,0,0,0,0,0,2,0,1,0,0,0,0,5,0,4,3,2,9,0,0,0,0,2,1,0,0,6,20,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14543505705226045,0.4485107293864457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21969754672503028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8275486818916034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2111467188187334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,-KyloRen-,2018/03/22,"M/19/6'1"" | approx. 2 year transformation | 160lb-182lb Hello all, I wanted to share with you guys my lifting journey over the past few years. I figure I've made decent enough progress to share with others, and wanted to see what you guys thought. My fitness journey started off around July 2015, where I began to do bodyweight stuff in my bedroom. Once I got a car, I started going to the gym consistently, but that wasn't until like November 2015. I don't really know what made me stick with lifting, but as soon as I started going to the gym 3 times a week, something just clicked, and I haven't stopped since. When I started, I did [Ice Cream Fitness](https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout), Jason Blaha's 5x5 novice program. I did that for about six months, and switched to a PPL routine where I modified it to 5 days a week, doing an upper and lower day. So my routine went PPLxULx where x is rest days. After I could squat 2 plates and deadlfit 3, I switched to [Layne Norton's PHAT](http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html). I ran that for a year, up until I switched to nSuns 5/3/1 around June 2017. Using that program, my 3-rep-maxes went from: Bench: 170-205 Squat: 250-285 Deadlift: 325-365 OHP: 135-145 I ran that until about December 2017, and by that point my joints started to ache constantly. It was nothing I was alarmed at, but I decided to switch back to PHAT, and have been running it ever since. Currently, my 3x5 weights are: B: 195 S: 260 D: 330 And I train shoulders with 60lb dumbbells 3x6 on Monday's. Now for the moment we've all been waiting for! [Progress Pics](https://imgur.com/a/iV69V) ___________________________________________________________ My bulking diet generally follows like this: Breakfast - 1000calorie shake: 2cups whole milk, 2scoops ON Whey, 1/2cup oats, 2tbsp peanut butter, 1tbsp honey. Lunch - Cheeseburger and fries Dinner - Some kind of protein and carb Snacks - Whatever I need to hit 3500-4000 calories _____________________________________________________________ Cutting: Breakfast - 3 eggs, 1/2 cup of potatoes, 1cup yogurt (500 calories) Lunch - Sandwich with extra cheese and meat (650 calories) Dinner - Chicken and tabouleh, with some hummus and pita bread (1000 calories) Snacks - Nuts, cheese, ham cubes, anything that's low carb/high fat-protein In total: 2500 calories, also drink only water. _________________________________________________________________________ Right now I'm sitting at about 182, and have been maintaining this weight, fluctuating 5lbs or so for the past 3 months. I'm about to start a little cut, eating 2800 calories a day right now, upping my cardio, and gradually dropping down to 2500 calories a day over the course of three weeks. For cardio, I'm doing HIIT on an exercise bike, and I'm trying to do keto for my diet, but we'll see how that goes. I'm going to try and cut down to 172lbs, and see how I look. I'll try to answer as many questions as I can, and I'll post my PHAT spreadsheet for my current routine if you guys want too. Thanks for reading!",1.490752873563217,3.55142513148148,1.8277394636015352,90.25000000000004,109.72222222222223,3.4176245210727974,21.50702426564495,5.5597676924323665,0.4011411238825029,2361,91,403,21,116,714,302,540,0.083,0.8759999999999999,0.041,-0.9703,4,0,2,0,0,0,158,1,3,0,2,23,12,3,2,16,0,21,23,1,5,4,59,58,38,0,6,7,0,2,2,1,1,3,0,1,3,17,27,19,2,6,6,0,13,3,6,0,2,17,10,40,6,68,38,10,83,0,1,6,0,12,26,0,5,43,215,57,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0732582822341913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0753849587400214,0.16309974317708326,0.0,0.0,0.0,0.07044031827383354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09899488980801403,0.0,0.07314093248519928,0.0,0.0,0.2953954787999568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08974022670054968,0.0,0.09373708333382834,0.0,0.0,0.0,0.0946547741890413,0.0,0.0,0.08286399941799964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15618752847743195,0.0,0.07326668381224175,0.0,0.0,0.2721167306499838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09678808591695846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0953948507239248,0.050344947149488624,0.0,0.0,0.0,0.0,0.0,0.0,0.08950934713086406,0.09181452746232882,0.0,0.0,0.07692701550561093,0.0,0.0,0.0,0.0,0.17336198393930913,0.0,0.0928753700116962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14624006095308245,0.0,0.0,0.0679256128112757,0.0,0.0,0.0,0.0,0.0,0.08789962404372123,0.0,0.0,0.09755872819147793,0.0,0.06967143923387238,0.0,0.0,0.0,0.0,0.1748989654484972,0.0,0.0,0.0,0.0,0.08659845838176641,0.0,0.08773441993037448,0.0,0.0,0.0,0.0,0.0,0.10262108181040117,0.0,0.09163203710330817,0.0,0.058685948089780976,0.0,0.0,0.0,0.0,0.15646417660627918,0.0,0.0,0.0,0.0,0.2189973460024873,0.0,0.0,0.0,0.0,0.15155692252676564,0.0,0.0,0.0,0.0,0.07052373417437778,0.0,0.0,0.38904048505499017,0.0,0.0,0.07658776029375254,0.0,0.0,0.10486838083729773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0843396451065309,0.0,0.0,0.0,0.0,0.0,0.07272592139498127,0.05341692234245265,0.0,0.0,0.0,0.0,0.1865859221243724,0.0,0.0,0.0,0.0,0.0791192486937151,0.0,0.0,0.16209698301755313,0.0,0.22044542335269213,0.22310589513085965,0.0,0.16984167126540262,0.0,0.10227621965958636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1769761905899761 fitness,WhiteAFMexican,2018/03/22,"What's The Point In Monitoring Heart Rate I'm looking into getting a sport smartwatch but there's two options on most of the major ones: with and without a heartrate monitor. I run and do weights pretty seriously [18 M], and so I'm wondering if there's any benefit in tracking it. How are you using one in your workouts?",2.9590476190476203,5.274087682539687,4.612936507936507,80.69178571428574,76.93650793650794,7.374603174603175,32.72222222222222,8.344100000000001,2.8590126984126987,256,14,47,5,6,86,51,63,0.033,0.8340000000000001,0.133,0.8047,0,0,0,0,0,0,7,0,2,0,0,4,2,0,0,4,0,2,2,1,2,0,13,8,7,0,1,3,0,1,0,0,0,0,0,0,0,2,5,1,0,1,2,0,1,1,1,0,3,0,2,3,1,8,8,2,7,0,0,1,0,2,6,0,4,0,32,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19714438611356144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15146266328504845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3435371564216537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24344600607900796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3928923580613116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2740526028089902,0.0,0.0,0.2949361787810896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2831936880998571,0.0,0.0,0.2503836262444345,0.0,0.0,0.0,0.0,0.0,0.3530244787562841,0.0,0.0,0.0,0.0,0.0,0.2794567207652397,0.3143880827896329,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,leeren,2018/03/22,"Question regarding pull-up progression I have been following Metallicapd's PPL program and all my lifts have been progressing nicely except pull-ups. I've been stuck at doing 3x5 pull-ups (resting 2-3 minutes in-between and barely being able to do the last rep) for about a month now. The program itself actually recommends doing 8-12 reps. I'm wondering how I can improve on this? I currently only do them on back day after deadlifts / rows. Should I be switching to assisted pull-ups instead? Or should I just try increasing sets? Should I be doing them every day instead? I am 200 lbs and workout 5-6 times a week.",4.8358974358974365,6.59852352991453,6.020170940170942,75.05538461538464,70.1111111111111,8.960683760683763,32.65811965811966,9.444778638647367,3.3477452991452994,491,23,83,11,9,164,85,117,0.019,0.897,0.084,0.7691,1,0,0,0,0,0,20,0,0,2,2,7,1,0,0,4,0,18,0,0,1,1,13,22,5,0,3,3,0,0,0,0,3,0,0,0,0,2,3,0,0,2,1,0,2,0,0,0,0,4,0,10,1,9,12,3,16,0,0,0,0,3,3,0,3,10,55,12,2,0.30610328504896955,0.0,0.2987126502780754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23537453157449065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3948225911272747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25790521978018577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24951503237613198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2443287217304012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2328053418220427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34290573428262433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17849128712946513,0.0,0.0,0.0,0.0,0.20782403740090516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24553759140076045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33195595514368303,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,track149,2018/03/22,"M/24/6'2""/10 months progress 158lbs - 202lbs Hello everyone, this is my first progress post that I have done, so I will try to make it thorough and complete. I always get motivated when I get on this sub, so I figured I would post my progress from 158->202 lbs in about 10 months A little background on myself: I ran college track and was an 400/800m runner for my last year of school (injured myself throwing javelin, so I had to make a switch and chose those events). Because of this change, I dropped down to about 158lbs for the last couple months of competition season. My lifts back in April/May of last year were roughly: * Back squat: 300lbs * Bench: 205lbs * Clean: 220lbs * Dead lift: unavailable (didn't do deads) These photos are from a track meet back in late April of 2017 https://imgur.com/Ksz31ZM https://imgur.com/GLt74xD Fast forward to after I graduated college, I wanted to stop running and start bulking up. I lift 5 days a week before work and wrote a general plan for myself and my training partner. It was essentially a pyramid where we went with 2 week blocks at varying rep schemes: It looked something like this: * Week 1 & 2: 4x10 for major lifts (65% of 1rm) * week 3 & 4: 4x8 for major lifts (75% of 1rm) * week 5 & 6: 4x5-6 (85% of 1rm) * week 7 & 8: 3, 3, 1, 1, 1 (85% for the 3s, 95% for the 1s) Once I was done with the cycle, I would take a deload week and then do it all over again. This worked fairly well for me, and my lifts steadily increased, now my maxes are: * Back squat: 365 lbs * Bench: 300lbs * Hang Clean: 260lbs * Dead lift: 460lbs * OHP: 205lbs * Jerk: 255lbs * Bent over barbell row: 275 lbs My plan was split up as follows and state the same for the 8 weeks: * Monday: Back squat/RDLs/Leg press * Tuesday: Bench press/incline press/chest flies/cable cross overs * Wednesday: Dead lifts/bent over barbell rows/lat pull downs/Pull ups * Thursday: Barbell Shoulder press (or push press)/dumbell shoulder press/lateral raises/front raises/shrugs * Friday: General bro lifts for the biceps and triceps These photos are from January/February 2018 https://imgur.com/RB2TWCI https://imgur.com/RXwYBrf My diet was pretty loosey goosey the whole time. My metabolism is pretty crazy so I had to eat like crazy to gain wait. I don't generally eat breakfast, so what I would do was wake up, lift, drink my protein shake (16oz whole milk, 2 scoops protein powder), eat a huge lunch, and a huge dinner. We always make sure to have a large amount of veggies with our protein, as greenery is important. Unfortunately, I didn't track my macros or diet, but we generally eat pretty healthy (wife is a pro track athlete, so we always eat extremely healthy). I just make sure to eat at least 1.5 g protein/kg body weight, and plenty of carbs to keep my energy up. Also, full fat everything, it tastes better and satisfies you for longer. Right now I am in a maintain phase and I am about to start my cut, as well as compete in the Scottish Highland Games (that is why I just started doing olympic lifts again) I would like to get down to about 180-185lbs and be lean while hopefully maintaining most of my strength and power. I plan on cutting the calories by about 500-800 a week, and adding some cardio in there 2-3 times a week. Well, that is all folks, hopefully I did this right! Edit: I have an excel spreadsheet of my plan, but I don't know how to post it. If someone wants me to do that, they should tell me how to get it in here! Edit: Here are screen shots of my plan that I created. Calculate everything off your 1RM. 4x10 should be about 60-65% of 1RM, weeks 3 & 4 should be 70-75%, weeks 5&6, or 4x4-6 should be around 80-85% and then weeks 7 & 8, or 3/3/1/1/1, the 3s should be about 85% of 1RM, and the single reps should be 90-95% of your 1RM. Once you are done with a cycle, take a deload/rest week and then restart! Edit: I realize the plan only goes to week 4, thats why I included the above information! https://imgur.com/XkDQ6zJ https://imgur.com/o8PtmH7",2.6753922891566257,5.377210705333333,2.581829718875504,92.64651325301209,80.61333333333334,5.481124497991967,22.23614457831325,6.838809581722388,0.5651233734939761,3119,99,616,35,83,931,354,750,0.033,0.857,0.111,0.9946,1,0,2,0,0,0,226,5,4,1,19,37,17,3,1,32,0,55,24,7,7,4,79,80,45,4,15,9,2,4,3,1,11,3,0,2,1,23,29,16,4,5,3,0,13,4,4,3,1,18,7,63,13,89,45,14,106,0,0,2,0,19,34,0,9,59,332,86,11,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04045882409454357,0.1262911014557543,0.3837188591399825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04503807363358449,0.0,0.0,0.0,0.1945126448019939,0.0,0.030840733756728182,0.0,0.043050512598446944,0.0,0.0,0.0447449771490222,0.0,0.05619689018809057,0.0,0.0,0.0,0.0,0.0,0.0,0.053520183293370334,0.0,0.05304530007068551,0.0,0.0,0.0,0.055979666808022896,0.0,0.0326279933151721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15532115577494468,0.0,0.04956141388457826,0.0,0.3106127020790741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.048343325888602004,0.09093859878390294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04303397605872978,0.0,0.0,0.0,0.0,0.10573002507348987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10049958600396387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04496896095128744,0.0,0.0,0.0278043287209318,0.12371898150750453,0.05707057203952753,0.0,0.0,0.0,0.0,0.0741508568029498,0.05070700134691751,0.0,0.0,0.0424849790841413,0.0,0.0,0.0,0.0,0.0,0.13508361361569104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12114741271358875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10775877627510592,0.0,0.0384778951732138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1453609621224429,0.15441235929667976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08641148011325506,0.0,0.0,0.0,0.051202336471305336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0428668823919446,0.038948597597880864,0.0,0.0,0.1074289491267206,0.0,0.0,0.04229761641986457,0.0,0.0,0.0,0.0,0.0,0.0953657124570045,0.0,0.07607856521077028,0.0,0.04422009694856808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05900181655410184,0.0,0.0,0.0,0.0,0.03434900360533286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05968156429692634,0.0,0.6087340798793038,0.06160806594330856,0.13646626811955656,0.046899777691232096,0.0913037695920249,0.11296949516325995,0.0,0.0,0.0,0.0736639217459497,0.0,0.0,0.14375791322229342,0.0,0.0,0.06515985492818822 fitness,YMK_200,2018/03/22,"Full body workout program has leg exercises at the end? Should I tweak this workout program a bit? I'm looking into this workout program https://www.muscleandstrength.com/workouts/full-body-shock-workout They have me starting the workout doing shoulders, then back, chest, arms etc etc, and at the end doing legs & calves. I've been lifting since 2013 and mainly do splits but have done full body a few times. I've always been taught to work out the main muscle groups first and THEN your secondary. I've also been taught to do legs first because they give you a boost in adrenaline or testosterone or something like that and also so you're not completely worn out by the time you work out large muscle groups. I like this program, but unsure if I should rearrange the exercises so the muscle groups are worked out as follows; Legs/Back/Chest -> Arms -> Abdominals",8.23263157894737,9.795124368421053,6.718263157894738,73.96884210526319,61.894736842105246,7.922105263157895,30.989473684210523,7.908726449838941,2.0884136842105256,712,24,117,7,10,211,87,152,0.017,0.8959999999999999,0.087,0.8902,0,0,1,0,0,0,32,0,3,2,5,5,2,0,0,10,0,14,11,9,0,0,18,22,16,0,3,6,0,0,2,0,2,2,0,0,0,4,9,0,0,1,6,0,1,1,0,0,2,7,1,9,2,12,13,8,21,0,0,1,0,9,10,0,3,12,75,13,9,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2631881228722879,0.1369224088583776,0.17829457922058406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2530642894649279,0.0,0.10031080990477886,0.0,0.0,0.0,0.0,0.0,0.1796507408168009,0.365565593436472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17253211462816312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16839624130464598,0.0,0.0,0.0,0.0,0.0,0.0,0.2914926394956677,0.0,0.3670432165186949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2799397073963784,0.0,0.0,0.0,0.0,0.0,0.15785553550329814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1607858956860796,0.0,0.0,0.0,0.1381842174811446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13612106621817424,0.0,0.0,0.0,0.0,0.12668198495265742,0.0,0.0,0.11647242225302855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.191905940081726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3593925995431169,0.0,0.0,0.0,0.0,0.0,0.0 fitness,FG204,2018/03/22,"Thoughts on full body workouts with emphasis on certain muscles each day? So I've started going 3x a week to the gym (maximum amount I can go right now) and I've been doing a full body workout to work out all my muscles in those 3 days. Last week I started adding 2-3 exercises for specific muscles on specific days. For example, on Monday I would do 2 exercises for chest and 2 for triceps while every other muscle gets 1 exercise (except back). On Tuesday, I would do 3 for back and 2 for bicep and on Friday I would prioritise my legs while doing 1 exercise for other muscles. What are your thoughts on this.",7.488499999999997,6.337233516666667,8.33666666666667,70.91500000000003,63.83333333333334,11.333333333333336,39.16666666666667,10.504223727775694,4.169416666666668,482,23,88,10,6,164,70,120,0.0,0.98,0.02,0.2732,0,0,0,0,0,0,13,0,1,0,1,4,1,0,0,3,0,10,10,6,0,2,15,17,7,0,3,1,0,0,0,0,3,4,0,0,0,5,7,0,0,2,7,0,2,0,0,0,0,3,0,8,1,20,11,5,29,0,0,0,0,1,12,0,0,15,60,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29661051839669245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4284705693025639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37315592083905263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16250144062847371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10076670587105982,0.0,0.21922512998259355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15721493444041107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1647100753906574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2730290047357876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30623474984859034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30941764083004075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14041178427269754,0.0,0.0,0.4110283152275631,0.0,0.0,0.0 fitness,Requiem36,2018/03/22,"Stalling on 5x5, what to do ? Hi everyone, I'm a beginner lifter and this is the first program I've been doing ever. I'm 78kg for 1,83m male. I started 5x5 last november and I've been sticking to it religiously 3 times a week since then. I know I'm overdue and I should have stopped the program after 3 months but I've been stalling on some exercices (Deadlift and OHP mostly, and a bit on squats) and I don't know if I should persevere throught and focus on eating more or if I should switch program. I've been also adjusting my diet to follow the increase in weight from the exercices. I try to take 100 g of protein in supplement to what I eat throughtout the day in shakes, and I try to eat above TDEE. When I started I was around 70KG and now I'm at 78kg but I got quite fat in the process. I've progressed consistently since the beginning but now it's getting harder and harder to make some progress. I'm hovering between 80 and 90 kg for squats and unable to break 90kg cleanly (form is off and I don't push throught if I can't maintain proper form, even if I do the reps). I would like to know if anyone have tips on how to make progress from here and what should I focus on doing. Maybe I'm missing something obvious ",2.539428571428573,4.106030270588235,3.861008403361343,89.0088235294118,75.70588235294117,6.896358543417366,27.43697478991597,7.62386473244151,1.4452857142857145,969,39,209,13,21,318,129,255,0.035,0.905,0.06,0.8294,0,0,1,0,0,0,21,0,0,0,6,10,3,0,1,11,0,21,6,1,3,2,42,40,27,0,10,9,0,1,1,0,5,1,0,1,1,6,15,6,1,4,0,0,4,3,2,0,1,6,1,18,1,30,29,8,35,0,1,0,0,2,13,0,9,18,125,24,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13264024864606985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11597497535742195,0.0,0.0,0.14765286483213205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18107898389437668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10696764532833752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5091564937740289,0.0,0.0,0.0,0.0,0.0,0.10955067256511032,0.15003220320502494,0.0,0.1584888070710621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14108262937450874,0.0,0.0,0.0,0.0,0.08665635450953599,0.0,0.0,0.0,0.13265546040599166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2734612157558105,0.1352001434927768,0.0,0.0,0.0,0.0,0.0,0.0810320805887256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2214291257714941,0.0,0.16663125925764985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13238993227294168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17641527470689738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2744064872244714,0.0,0.0,0.0,0.0,0.12768912061622084,0.0,0.0,0.23479678154851,0.0,0.0,0.13866854721127594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12470802145178672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09671580666825796,0.0,0.0,0.0,0.0,0.2252196143076016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13304496035417676,0.20197594389368284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11782402097307078,0.0,0.0,0.0 fitness,nmoneyt,2018/03/22,"Early morning workouts Due to my work schedule, I have to be out the door to hit the gym no later than 530 (which probably isnt that early for some of you, but it is for me). I'm worried about my sleep and if I am getting enough. I usually feel pretty tired throughout the day, and get hit especially hard around 730-8pm, and try to be in bed no later than 9-930. Problem is, once I'm in bed I cant sleep and I dont feel tired at all. I'm worried that over time I am going to exhaust myself and not recover due to a culmination of short nights. Does anyone else have an issue like this? Is it normal, and what steps can I do to help? Thanks ",2.330434782608698,3.1033524782608737,4.24272463768116,89.22365217391304,74.94202898550725,6.969275362318841,23.94492753623189,7.1686216300943375,0.7479397101449283,494,14,114,5,10,169,88,138,0.17600000000000002,0.725,0.099,-0.8590000000000001,0,0,0,0,0,0,17,0,1,0,1,2,4,0,0,5,0,14,5,2,0,1,17,25,8,0,3,3,0,3,1,0,0,3,0,3,0,7,8,0,0,2,2,0,2,6,2,0,0,0,3,12,2,20,21,3,20,0,0,0,0,2,7,0,2,12,72,19,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11893350903059195,0.17428115371142375,0.0,0.15141950475768148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10969640107644844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14885019206535133,0.0,0.19934861517037614,0.0,0.0,0.0,0.14209150713445612,0.0,0.0,0.1757523188138121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17200902749834482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17773393423633108,0.0,0.09666820131327668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15237059550440515,0.0,0.0,0.0,0.0,0.0,0.11401025918459536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17753368945699072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0830992173851761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15962146748337366,0.16665576649802613,0.0,0.0,0.0,0.18114429881724625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17304649960082802,0.1833898376054685,0.16275675277179752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3404331912341512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15659947765342527,0.0,0.0,0.0,0.0,0.0,0.0,0.09918303694680726,0.3909955013031797,0.0,0.0,0.0,0.11548249503639732,0.0,0.0,0.0,0.0,0.0,0.1873342415039108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12383028013172785,0.3454769314104705,0.0,0.0,0.0,0.0,0.0 fitness,Nostalgic_Kappy,2018/03/22,"How far can resistance bands be stretched? Recently I got [these (green, 23-54kg)](https://www.myprotein.ie/sports-equipment/myprotein-resistance-bands/10615601.html?variation=10615604) and I tried standing on one of them and putting it around my shoulders and squatting, I didn't do full range of motion during my test because I feared that it would snap. How much can resistance bands actually be stretched without snapping? I really need to know so that I can adjust accordingly.",13.343108108108106,14.462319391891894,8.846621621621622,64.58722972972974,51.02702702702703,12.264864864864863,44.17567567567568,11.698219412168324,5.515497297297298,401,19,54,9,4,108,55,74,0.059,0.941,0.0,-0.5775,0,0,0,0,0,0,27,0,0,1,0,4,1,0,1,0,0,8,1,1,2,0,11,11,6,0,2,1,0,0,0,0,1,0,1,0,0,5,4,0,0,2,2,0,2,2,1,0,1,2,2,9,0,6,6,2,10,0,0,1,0,3,6,0,0,1,37,14,1,0.0,0.0,0.3060868866372866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2792238748194548,0.0,0.0,0.0,0.0,0.0,0.19120420761973506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35295467111707085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25086253295953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1723793176718633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2305761695689545,0.23257489483668695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21254411458344405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3153149052845846,0.0,0.0,0.0,0.0,0.2009386097596805,0.0,0.3097013820887618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21295453177900786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30235701998648523,0.0,0.0,0.0,0.0,0.22281504473559,0.0,0.0,0.0 fitness,sYnce,2018/03/22,"Cardio and Stronglift 5x5 Hey guys looking for some advice on combining cardio with stronglift 5x5. I'm really not into pushing weights so I mostly do cardio (a lot of running, cycling etc). I'm doing that 3-4 times a week with varying distances but I run at least 40km (~25miles) a week. I now wanted to start a little strength training to complement that after every other cardio workout. I figured Stronglift would be a good fit because first of all I like to keep it simple and 3 exercises per day seems like an amount I can and want to do (I get bored if I have to do to many different exercises). Now my question is since I will most likely only train once or twice a week is there any problem with only doing the squat, bench, row routine and skip the Squat, OHP, deadlift part since I really hate the OHP and the deadlift? Or should I stick to the plan and just not go 3 times a week?",4.5987288135593225,5.480146231638422,5.229166666666668,83.84341101694919,69.73446327683615,7.481920903954803,29.43926553672317,7.492282038375204,1.730635028248587,701,26,137,7,12,226,112,177,0.066,0.825,0.109,0.7637,1,0,0,0,0,0,20,0,0,0,3,6,8,1,0,13,0,13,7,0,0,1,31,24,11,0,6,7,0,1,3,0,3,6,0,0,1,4,10,1,1,3,3,0,4,2,3,0,2,0,2,12,5,17,20,9,21,0,0,1,0,3,5,0,9,15,86,16,0,0.0,0.0,0.0,0.0,0.0,0.14874283459348053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10351148805735226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0927889124904067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09816614741854512,0.0,0.0,0.0,0.0,0.15903238274996473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16976007336637036,0.0,0.0,0.12824778720320307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12947408677514394,0.0,0.0,0.0,0.0,0.07952610759473495,0.0,0.0865073494452326,0.1276708045511538,0.0,0.0,0.0,0.15071688077600753,0.0,0.0,0.0,0.15028089861099098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13529577523696992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2230938283521407,0.15255951910040455,0.0,0.0,0.12782234811566812,0.0,0.0,0.1294078352305342,0.0,0.0,0.0,0.15432222086063674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1621041143303341,0.0,0.23153288609830694,0.0,0.0,0.0,0.1648341206505771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1456492941352316,0.0,0.0,0.17051574868673808,0.0,0.0,0.0,0.19502578221516667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13857091074823868,0.0,0.0,0.0,0.2518278082573293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10773863162146692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17751569843305776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17956082013223704,0.0,0.4883910887758005,0.1853569854922712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10812924017150542,0.0,0.0,0.0 fitness,giddycocks,2018/03/22,"Kind of a stupid question, but how do you guys maintain abs while also working towards building more muscle? I feel stupid asking this because I know cut = definition and abs are made in the kitchen - But at the same time I don't want to embark on a cardio journey because a) I hate cardio, it's boring and b) I'm 6'3 and weight 180. Yet since I stopped going to the gym for basically the past 3 years, I got a skinny fat vibe going on and developed an unattractive gut I want to get rid off. But since I am also back in the gym and planning on focusing on volume and muscle definition and growth, I'm not sure what's the best option to take - Adjust my TDEE for muscle growth or keep pushing myself while eating below to get a flat belly again?",4.3985430463576165,5.058268092715236,5.53741059602649,82.25684437086092,70.05960264900662,7.364503311258278,27.02052980132451,7.1686216300943375,1.3461438410596032,586,18,115,5,10,195,98,151,0.181,0.74,0.078,-0.9263,0,0,0,0,0,0,13,0,1,0,3,7,8,4,0,12,0,4,8,3,2,1,25,20,16,0,2,5,0,2,0,0,0,3,0,1,1,3,7,5,2,4,2,0,6,2,5,0,0,2,2,11,3,18,18,3,25,0,0,0,0,4,10,0,3,9,71,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3067879140442103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17932063016171215,0.0,0.0,0.14749348229839926,0.0,0.23385663297356,0.0,0.0,0.0,0.20129744524993756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19627408251699202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0969871560379913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2004302804768895,0.0,0.21802515974977976,0.0,0.15341154890746042,0.0,0.0,0.18992647572089294,0.0,0.0,0.0,0.1893770710646102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17049350834743604,0.0,0.1997452463504025,0.10541621266304406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18149948307989305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1831086095047421,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21487609772864316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31734181244046256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16036548022465186,0.0,0.0,0.0,0.0,0.0,0.18078286165495647,0.0,0.14422060481755547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1118485560971434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2262742804235226,0.0,0.0,0.2335783412152455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13964321380143413,0.0,0.0,0.0,0.0,0.0,0.12352222549850493 fitness,InternationalDiamond,2018/03/22,"What's a good workout routine for a beginner who physically can't squat? (24M) So I'm pretty much the definition of a skinny fat dude at 6'1 and 160lbs. I want to improve my body composition and look toned, not necessarily get big. No matter what I've tried I have never been able to do even an unweighted squat correctly because my ankle mobility is awful. The dorisflexion is so bad that my foot pretty much locks up at 90 degrees from my shin so it forces me to raise my heels. I've tried to fix it over time with stretches, but it's a hereditary thing. Is there a substitute that I can use to avoid neglecting my lower body? The beginner routines for men in the wiki all seem to heavily feature squats and every time I try them in the weight room I feel discouraged and embarrassed. I'm military at Osan Air Base in Korea so I have gym access. Any help would be appreciated! ",4.183514588859417,5.6094328333333365,5.905862068965515,76.5599602122016,71.24137931034483,9.491777188328914,28.32714412024757,9.851270322608157,2.76560884173298,699,26,135,18,13,240,119,174,0.127,0.77,0.103,-0.7483,1,1,0,0,0,0,14,0,0,1,0,6,6,0,2,11,1,11,7,6,1,3,19,19,9,0,2,2,0,2,0,0,1,1,0,1,1,9,5,3,3,2,2,0,0,4,5,0,0,1,3,14,1,19,16,3,17,0,2,1,0,4,12,0,1,5,81,23,0,0.1898118323905004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12907855495061826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15848495160053214,0.1157075312555161,0.0,0.0,0.0,0.0,0.0,0.0,0.4216763115425383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1253689251358992,0.0,0.15992465530619945,0.0,0.0,0.0,0.0,0.0,0.0959745656640689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09916884822956283,0.0,0.0,0.15920515944776067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1272268701896446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1593941338764612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2790670736727374,0.0,0.1463945866678465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3862137442533185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17279756337444796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12610254724194084,0.0,0.0,0.0,0.2213616117864447,0.0,0.0,0.0,0.0,0.3866093238517221,0.0,0.0,0.0,0.0,0.1639364797347587,0.0,0.0,0.11195593659891732,0.0,0.0,0.2311396762462606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13483687976268932,0.0,0.0,0.0 fitness,PutinsHorse,2018/03/22,"Some questions re: WSFSB 3. So I've been doing WSFSB 1 for 2 months, wanted to lift more than 3 days, so went to part 3. First question: 9 times out of 10 my gym is too busy to be able to do super sets (e.g. lat pulldown+rear delt fly), so I've been doing each exercise separately. Am I losing out on anything significantly by not doing them as a superset? Can I compensate for the intensity by reducing rest periods between sets? Secondly. I've got a lot of time on my hands currently (just quit my job) so I've been spending more time in the gym doing extra stuff around the program (cardio, some kettlebell stuff just because I like it, etc) - am I overtraining, or does the fact that I can do extra lifts indicate I'm not going hard enough at the program lifts? I'm also walking an hour a day. Third, I'm still scared shitless of squats. Rookie fear I know. So on ME legs day I do a 5x5 squat routine, then do my ME on the leg press. I figure it's safer - was just wondering if this is really stupid or not. I'm currently very low on cash so a PT is off the cards for now, but when I find new work I'll be doing that ASAP. Lastly, I'm currently doing a pretty extreme dietary restriction. I'm on 1200 calories/day - (was 133 kilos this time last year, currently at 115. Goal weight is 99.) I'm doing this with a dietitian/EP and my GP supervising, so I'm not getting malnourished or anything. I am however, ravenously hungry (to be expected!) but to the point that I can barely open food because I'll sort of auto pilot eat extra. I'm already mainlining water to fill my stomach but are there any other tricks to tide me over while I shed weight? ",3.37693693693694,4.6321294324324365,5.160956156156157,81.7854702702703,72.993993993994,8.331003003003003,26.833513513513516,8.841846274778883,2.0338157117117115,1283,45,257,25,25,439,192,333,0.051,0.912,0.038,-0.4583,6,0,0,0,0,0,53,0,0,1,6,17,8,2,2,16,0,30,11,4,0,1,35,46,20,0,3,14,0,5,1,0,0,2,0,0,0,11,7,5,1,6,3,2,4,4,6,0,3,7,5,22,2,35,36,13,47,0,2,0,0,3,17,0,11,25,160,33,6,0.1230595404277395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13579926293133368,0.0984106700198759,0.0,0.0,0.0,0.08368470738231372,0.0,0.0,0.0,0.0,0.0,0.0,0.20253503283929686,0.10954908111833392,0.0,0.0,0.0,0.0,0.0,0.1500319072947819,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3174528924564724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10769023311192367,0.0,0.0,0.0,0.0,0.12592063170552475,0.0,0.0,0.0,0.12715340115054008,0.13724391689735504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13847619556995291,0.0,0.0,0.0,0.0,0.11247419053940584,0.10467438222283988,0.148804084756393,0.0,0.0,0.0,0.0642935307782689,0.0,0.06993757273330639,0.0,0.09842195618302298,0.0,0.0,0.0,0.0,0.0,0.11023717686617343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1211888588645975,0.0,0.0,0.0,0.0,0.0,0.12211760547594187,0.0,0.0,0.0,0.06763030513407328,0.20061989997335192,0.0,0.0,0.0,0.0,0.0,0.06012067547550809,0.0,0.0,0.0,0.0,0.13767214832727132,0.0,0.10462082062085402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09822495111292318,0.0,0.0,0.0,0.0,0.11885167097764394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13326149021857064,0.0,0.0,0.0,0.0,0.0,0.11633104206285172,0.0,0.0,0.1251957933183846,0.0,0.0,0.0,0.0,0.27570969755587965,0.13088896894314328,0.0,0.0,0.07883509271763307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12320406787856805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0982755079480815,0.0,0.0,0.0,0.28174746410533025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2870280305680976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.101537008690544,0.07258370530703241,0.0,0.0,0.2997067356155493,0.0,0.11407742685729305,0.0,0.0,0.0,0.0,0.13345282222534074,0.08958881106344717,0.0,0.0,0.0,0.0,0.0,0.07924630936994681 fitness,UnleashTheWolf,2018/03/22,"Tall guys, what triceps accessories help your bench the most? I'm 6'4, bench about 225lbs but it increases very slowly. I feel like my chest is decent but my triceps are lacking. The mid to top portion of the lift is always where I fail, when my arms can't take it any more. Which exercises will make the biggest difference for me?",3.184895833333332,5.496028531250001,3.504375,88.93645833333336,76.1875,6.7666666666666675,24.729166666666664,7.793537801064563,1.2848729166666666,262,9,52,4,6,81,52,64,0.069,0.8140000000000001,0.117,0.3194,0,0,0,0,0,0,8,0,1,0,2,3,2,0,0,4,0,5,5,4,1,0,6,9,3,0,1,2,0,1,1,0,1,1,0,0,1,4,0,0,0,1,1,0,1,1,1,0,0,0,1,7,1,4,8,5,7,0,1,0,0,3,5,0,1,2,31,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3296184869297354,0.0,0.0,0.2693873726433642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4138798171898556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20029923711744896,0.2830010122416797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3922388257306865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2655229004007575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19353298009278028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2644251405032958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2978464190687051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32685527443205165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Bimbleover,2018/03/22,"When should I expect to see a physical change in my body? Hi, I’m M/33/5’8 and I’ve been skinny fat for about a year. I started working out and dieting on January 29th of this year. So far I see a bit of weight loss, I feel great but I don’t see much muscular development. Perhaps that’s typical for 7 weeks? I do Phrak’s Grey skull varient weight training. Is this too easy? Diet is good, cut for 4 weeks, past 3 weeks have been lean bulking to help build muscle. Thanks!",-0.09684830633284136,2.2359305154639237,1.7100810014727548,95.14270618556702,94.36082474226805,5.2456553755522854,20.330633284241532,6.868970318607317,0.4879932253313699,368,13,81,6,14,120,72,97,0.045,0.7490000000000001,0.206,0.9475,0,0,0,0,0,0,15,0,0,0,2,4,5,1,0,3,0,8,9,5,0,0,7,15,5,0,2,1,0,3,0,0,1,1,0,0,0,3,3,6,0,1,0,0,0,1,2,0,0,2,7,7,3,11,12,2,12,0,1,4,0,2,4,0,0,8,39,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20416121412409508,0.20772058901247134,0.0,0.0,0.0,0.0,0.0,0.0,0.1978266761834148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09455543393950118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15685106603849233,0.0,0.2061738625333779,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12534562502375812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13747031865564022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17851759693827338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44705673179909067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1323632233913324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17216923762168626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4500128074748548,0.4554438404983225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13614199258022305,0.0,0.0,0.0,0.0,0.0,0.24085039937884026 fitness,SpikeX23,2018/03/22,2 30 min/day weightlifting sessions vs 1 hour/day Which would be better? Are there any proven benefits for one being better than the other? (2 30 min means hours apart not as a break in between) ,3.8672807017543844,5.537495026315792,3.9447368421052635,89.3414912280702,72.42105263157895,6.119298245614036,23.192982456140356,6.42735559955562,0.5357614035087721,153,4,30,1,3,47,33,38,0.0,0.774,0.226,0.8299,0,0,0,0,0,0,6,0,0,0,2,1,3,0,0,2,0,4,0,0,0,0,4,5,1,0,1,2,0,1,0,0,1,0,0,0,0,2,0,0,0,1,1,0,0,1,0,0,1,0,1,0,3,5,2,0,5,0,0,0,0,0,2,0,0,2,16,2,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2024361483961662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5265567478152079,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3839646624592993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5863199283232629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3242664591517841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2017191999938672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2114670296034722,0.0,0.0,0.0 fitness,joraisan,2018/03/22,"Where can I find information on the role of macro nutrients in the body? I Read the wiki, read multiple articles, etc. but I can't find in depth texts that explain the roles of macro nutrients in the body. I know people say fats are for hormonal balance, protein is for muscle retention and repair, and carbs are for energy, but i'm most interested in the effects of carbohydrates pre and post workout as a way to reach a state of muscle anabolism quicker. Would any of you be able to point me to resources (preferably studies/meta analysis/books) that explain **how** and **why** carbohydrates do what they do? I find that the majority of resources don't use scientific terminology or explain the process; many resources just look at the end result. Before anyone comments, I recognize that this is an incredibly small thing in the big picture, but it's a topic that interests me.",4.2056875,7.001565193750004,5.272499999999997,75.0725,75.1875,8.5,31.25,9.188382445141503,3.3388125000000004,701,34,117,18,16,230,103,160,0.0,0.93,0.07,0.8641,0,0,0,0,0,0,27,0,1,1,1,3,2,0,0,14,0,11,3,3,4,0,24,18,10,0,2,5,0,0,0,0,1,1,1,0,0,9,4,1,0,10,3,0,0,2,0,0,0,0,2,10,2,20,16,3,16,0,0,1,0,10,12,0,2,1,77,19,2,0.18488542920971768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1257284318541227,0.0,0.0,0.0,0.0,0.12927619090378248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15732388280216564,0.0,0.0,0.0,0.0,0.4107320648310365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16375361337706204,0.0,0.20619612582488187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.506945798447159,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10160819672197273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15525719595094967,0.0,0.0,0.0,0.0,0.0,0.0,0.1874448063030748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1281762773674784,0.0,0.0,0.0,0.1747764908551198,0.0,0.17706913412986278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36987092366518104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14702831406532502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12282966387100624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1596816491215116,0.0,0.0,0.0,0.1467534479983093,0.0,0.0,0.0,0.0,0.16683034277285064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1313373042884737,0.0,0.0,0.0 fitness,Rwanda_Pinocle,2018/03/22,"Calorie Deficit and Running If I want to lose weight, I know that I can't expect to make progress with weights, but what about running? Can I expect to get faster or make gains on endurance?",3.958558558558561,5.79637602702703,2.933513513513514,95.99774774774777,72.51351351351352,4.933333333333334,31.25225225225225,3.1291,0.9011873873873876,151,7,31,0,3,43,29,37,0.099,0.726,0.175,0.4234,0,0,0,0,0,0,4,0,0,0,3,1,1,0,0,0,0,2,2,0,2,0,11,7,4,0,4,3,0,2,0,0,0,0,0,0,0,2,2,2,0,1,0,0,2,1,1,0,0,0,2,4,0,6,7,0,4,0,1,0,0,0,1,0,2,1,18,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16614720018342322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17477008510123404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3557720615266691,0.0,0.0,0.0,0.0,0.4245485457381932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1875706508838713,0.0,0.0,0.7745014839886152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,chromebookguest,2018/03/22,"Question about weightlifting I have been doing the bench press for over 8 months now, and I am only able to do 80 pounds. What am I doing wrong?",1.7560919540229882,4.049586448275863,2.014482758620691,97.83712643678163,81.06896551724137,3.866666666666666,16.563218390804597,3.1291,-1.0704574712643682,113,2,24,0,3,34,25,29,0.114,0.8859999999999999,0.0,-0.4767,0,0,0,0,0,0,3,0,0,0,0,2,1,0,0,1,0,7,0,0,0,0,2,7,1,0,0,0,0,2,0,0,0,0,0,0,0,1,1,0,0,1,1,0,0,0,1,0,0,1,2,3,0,4,6,0,3,0,0,0,0,1,1,0,1,2,18,4,0,0.46295063650305607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3695227812500344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3520948204152212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5186106641138876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5061638458076398,0.0,0.0 fitness,clone162,2018/03/22,"Can't focus on work when I'm craving fast food. I have the will power to not eat like shit when I'm not doing anything that requires focus or thinking. Not getting fast food when I'm craving it, though, requires a lot of focus and I can't get any work done at the same time. What do I do? I usually just give in so that I can have peace of mind and get things done.",3.290500000000001,3.2234620499999984,4.5150000000000015,91.19,72.25,6.9,26.0,5.6839178017228535,0.6004499999999995,284,8,67,1,5,94,50,80,0.028,0.8859999999999999,0.086,0.6501,1,0,0,0,0,0,7,0,0,0,5,6,2,1,0,3,0,11,4,1,0,0,13,19,8,0,0,5,0,0,1,0,1,0,0,0,0,5,2,3,2,1,0,0,0,5,1,0,0,2,0,5,1,6,16,2,10,0,0,0,0,1,3,1,2,8,44,10,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13844805569400664,0.0,0.0,0.0,0.0,0.0,0.0,0.16753707089169226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4166861315443055,0.0,0.0,0.0,0.2083232071511724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4923632252122284,0.0,0.0,0.0,0.3191018266678677,0.1953019019965184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09946369996334103,0.0,0.0,0.0,0.0,0.0,0.0,0.17308478039955366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2055676763687433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20898201958686746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13525602676902845,0.13045213295146707,0.20002595970258852,0.0,0.11871485843968994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22422541843491475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29643162034389475,0.0,0.0,0.0,0.0,0.0,0.0 fitness,VirtualBoyBR,2018/03/22,"11,69% BF, but some fat around the abdomen? Hello guys. I've been working out for the past 4 mounths, initially with a BF of 17,35% and with a weight of 68,9kg. Now I have 66kg and a Body Fat of 11,69%, but there is still ""fat"" in my chest and abdomen, as well in other common places. My personal trainer told me that was ""excessive skin"" (I am a non-native english speaker, so I don't know the term for this one). I have a lean mass of 58,29kg and a fat mass of 7,71kg (before, I had 56,95 kg of lean mass and 11,95kg of fat mass). Is this ""fat"" or some skin as result of my fast weight loss? Note: I have a height of 1,81m and yes, I am quite skinner. And I can see a little of the outline from my abs muscle ",1.872551319648096,2.3944231290322584,3.3802932551319635,95.9249853372434,75.7741935483871,6.410557184750734,21.832844574780054,6.11248444174946,-0.009516129032257405,535,12,136,3,11,177,89,155,0.022,0.93,0.048,0.5588,0,0,0,0,0,0,39,0,0,0,3,6,2,0,0,12,1,12,14,12,1,0,18,15,13,0,0,3,0,4,0,2,0,6,1,0,2,4,11,8,0,1,0,0,0,1,1,1,1,4,6,13,1,21,11,3,17,0,1,1,0,6,11,0,3,6,80,17,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20504606828835328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19599724486278425,0.0,0.0,0.0,0.0,0.2558491172790247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2280668448577497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12658552699227113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23085515036603424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15608026019030072,0.0,0.0,0.0,0.0,0.0,0.21987983864559407,0.0,0.20111873953364395,0.24064997614897746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2449885310778413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1835463538596324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18394500718840345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2200939805304785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5609694499502342,0.2070979023921773,0.0,0.0,0.0,0.0,0.0,0.0,0.16768587452910758,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kdxsh,2018/03/22,"When you're on a diet, and you're not hungry should you still eat all your daily calories? I'm curious to see what people have to say. If I'm dieting, 2,500kcal, and I get to 2,000, and I'm not hungry, should I call it a night or should I eat the 2,500kcal no matter what? I know there's no definite answer, but I figured I'd ask anyway to see what all of your opinions are.",0.5536111111111097,2.400904654320989,2.9266512345679025,92.11368055555558,82.7037037037037,5.531481481481482,20.001543209876548,6.6274283507984215,0.19148024691358054,291,8,65,3,8,100,50,81,0.046,0.888,0.066,0.1053,0,0,0,0,0,0,13,0,3,0,0,4,0,0,0,3,0,5,4,0,0,2,18,13,7,0,4,5,0,0,0,0,3,0,1,0,0,4,3,4,0,3,0,0,0,4,0,0,0,0,3,8,0,6,10,2,4,0,0,2,0,6,1,0,3,3,42,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2715605111356708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29661356582140097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5944691374654744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1517643267377705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15964075392188265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2725967289206302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2013829416718668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.231002140206038,0.0,0.0,0.4629514764599182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2319784917395476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GLHF_Radio,2018/03/22,"Few questions about running 6'2 about 215ish. Looking to get into better shape. Started running on a treadmill about a month ago, 3 times a week, 5k each time. So far I'm consistent at 40ish minutes. I can do the run and not be too work out after. Should I push harder? Or work on keeping it consistent? I also notice I tend to run a touch flat-footed. More so with my right foot. Any good tips for working on flexibility?",1.3897590361445749,3.941342734939763,2.859048192771088,89.34784939759041,85.50602409638554,4.765783132530121,22.757831325301204,6.2581,0.565892530120482,329,12,64,3,10,107,66,83,0.0,0.888,0.112,0.8290000000000001,0,0,0,0,0,0,13,0,0,0,4,8,2,0,0,5,0,4,1,1,0,0,10,10,5,0,1,2,0,1,0,0,1,0,0,0,0,1,5,0,1,1,0,0,5,1,0,0,0,0,2,5,2,14,8,3,21,0,0,1,0,1,9,0,2,7,39,6,3,0.0,0.0,0.0,0.0,0.0,0.0,0.219334848354977,0.0,0.0,0.0,0.0,0.19787246241080794,0.0,0.0,0.0,0.16826324942734308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21883480321382875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12927377945513127,0.0,0.0,0.20753546136712606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2199302435160677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2077818032280493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19749904093702306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2817046538972658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2771821224004599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2113068376705281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1751346887742465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2885609008553813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19847621054206546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5404035552039405,0.0,0.0,0.0,0.0,0.0,0.0 fitness,theconfuserx2,2018/03/22,"5/3/1 question about deload week So the 4th week in a cycle of 5/3/1 is the deload week where the weights are obviously at their lowest. I've done 6 cycles so far, and have done the deload week for all of them. I have heard of some people skipping the deload week and going right back to the 5 rep week as soon as they finish the 5-3-1 rep week. They only use the deload week when they are stalling in their lifts. I am currently stalling in my bench press and squat and I am wondering if that is due to the fact that I've been doing too many deload weeks because that week is basically an entire week off of doing any substantially heavy weight. I always feel a little weak whenever I come back from a deload week while starting up the 5 rep week again in a new cycle, and am at the point where I fall 1 or 2 reps short of finishing a set. Should I start skipping the deload week, or continue doing it while just lowering the weight I use for squats and bench to compensate for stalling on reps?",8.142568756875686,5.78908321287129,7.8841254125412545,78.51329482948296,63.4059405940594,10.957975797579758,31.850385038503852,9.150863307647796,2.384542794279428,787,19,165,10,9,252,106,202,0.068,0.932,0.0,-0.8627,3,0,0,0,0,0,16,0,0,6,0,12,1,0,0,19,0,17,4,0,2,3,21,26,16,0,2,4,0,5,0,0,1,1,1,0,0,4,7,3,0,3,0,0,3,0,1,0,0,4,6,15,0,24,21,2,49,0,0,0,0,8,16,0,6,29,103,19,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0653895883641277,0.0,0.0,0.05344096313201774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1208550876057686,0.0,0.047905106423669415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06769461235999967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16084088781064984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03973528544092487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04466205789438348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07876350527552854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07967355382713588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07589854784193625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05976795746078749,0.0,0.0,0.0,0.0,0.0,0.05448142168147215,0.0,0.0,0.0,0.07428887695798954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08803395652033738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06711174876228741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11124670987604253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1357456065858452,0.0,0.0,0.0,0.0,0.8825137895983417,0.2870885931752624,0.0,0.0,0.0,0.0,0.0,0.0,0.08522282715079946,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DatCutelilBunny,2018/03/22,"M/17/5'8/- 1.5 Year Progress 115lbs - 131lbs Repost cuz I didn't follow a rule, my bad :'), I hope I added enough information this time. So I frequently lurk this sub and never thought I would post here, but I just got accepted into my dream program at the Royal Military College in Canada and this community has been incredibly helpful and resourceful so fuck it. Sorry for bad formatting this is my first text post on Reddit and I have no idea what I'm doing. Current Lifts (lbs): Squat - 255 Bench - 185 Deadlift - 265 So here's me in winter of 2016 at probably 115ish - https://imgur.com/a/IY6Uy yeah flattering, I know Current pics Front - https://imgur.com/GcJIpSW Back - https://imgur.com/H48iKpg And here's a pic of me last week with puffy cheeks cuz I got my wisdom teeth out - https://imgur.com/W896lvT Back pic around summer of 2017 - https://imgur.com/29ktJnr What I did and currently do: I started out with around a S/155/B/95/D/155. I normally walked 30ish minutes to the gym after school going around 3-5 times a week. I had no idea what I was doing so I would just do a split which was definitely not the greatest. It was something that resembled a PPL. On my push day I did 5 - 8 exercises, all of them being 3x8-12. This would have looked like bench press, incline dumbbell, cable flies, side lateral raises, overhead tricep extensions and tricep pulldowns. Pull day would be structured similarly with the same structure. This would have looked like pull-ups, cable rows, dumbbell rows, machine rows, and hammer curls. Leg days were slightly better with just squats and deadlifts for 5x5 for each. I then started to do more research, watched alot of videos. Channels such as Candito's, Calgary Barbell and Omar Isuf helped tremendously. From all of this I realized that I'm a complete dumbass. So that's when I started following a proper program, this being Metallicadpa's PPL for beginners. Here's a link to the spreadsheet I followed https://docs.google.com/spreadsheets/d/1am5XsFXprXwXIBPSsFUOU0f28kNsphC9SBA4neJYVI0/edit#gid=936813029 I followed this from around August to December 2017. From around January to February I followed Phase 3 of Starting Strength as I did not have the time to follow Metallicadpa's PPL. So I'm an ""aspiring powerlifter"" or that's what I call myself and I I'm currently on Candito's 6 Week Intermediate Program. Here's the spreadsheet I follow: https://docs.google.com/spreadsheets/d/1PyVedT3iYbO6oKJwSlhxXlpLs0EX1GSmIBgvizPs7Rw/edit?usp=sharing A typical gym day: Wake up at 5:00, eat a banana, take my caffeine tablet if I need to and then walk at 5:35 to the gym. Arrive at 6:00 ish, and complete my prescribed workout on my spreadsheet and leave at 7:30 ish then walk to school, arrive at 8:10 ish and have breakfast before class. I sleep at 10:30 ish? Diet I'm on a slight bulk currently, at 131lb I am currently getting around 3300 calories with 1/g of protein per pound of bodyweight. My diet is around 33% fats, 45% carbs and 22% protein. So eating enough has probably been my biggest limiting factor when it comes to training. I'm still 17 so I just eat what my mom makes and it's really good Vietnamese food but getting in enough calories is definitely a struggle. I'm not blaming my mom as I am 100% aware it's no ones fault but my own that I am not eating enough, on the bright side I started tracking my calories about a week and a half ago and I've stuck with it since and I'm actually consistently eating enough now. I still have a long, long road ahead and I plan on competing in a powerlifting meet eventually and I hope to be around 145 by the summer if I stick with my calorie tracking. I'll probably be away for most of the Summer doing half of my Basic Military Officer Qualifications but when I start attending the Royal Military College I'll be doing a ""less strict"" program, possibly 5/3/1, Texas Method, or Madcows 5x5. Thanks for reading my probably underwhelming post, you guys have been incredibly helpful and I can't thank everyone enough. I feel like I missed something important though, so I'll probably just edit this post later.",5.548336860776843,8.534693292072323,5.033301082421239,77.53601358569674,71.5730180806676,7.83988228417085,29.05728568261071,8.716276077567194,2.5957008365080325,3323,134,542,66,69,1009,343,719,0.077,0.8190000000000001,0.104,0.9698,11,0,3,0,0,0,156,0,1,1,8,39,20,1,1,32,1,46,19,8,3,3,88,88,52,0,11,17,2,2,3,0,5,2,0,0,1,27,43,10,1,9,9,0,16,10,6,0,4,16,6,63,14,78,61,16,109,0,1,4,1,12,37,1,8,55,338,90,12,0.0,0.0,0.05739953814156814,0.0,0.0,0.0,0.05214011124386949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4188959972461189,0.0,0.0,0.05526304031829935,0.0904574305111398,0.09822397798664506,0.0,0.0,0.05005122874925615,0.0,0.0,0.05202124089799436,0.0,0.0,0.0,0.0,0.06006148572654948,0.0,0.0,0.0,0.0,0.050667959577408266,0.12334266366001845,0.0,0.0,0.0,0.0,0.0,0.15173535072897532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30093616517404603,0.0,0.0,0.0,0.3646588148055022,0.0,0.0,0.0,0.0,0.05620473988589731,0.0,0.0,0.0,0.0,0.02974100547043253,0.04202080234725227,0.0,0.0,0.0,0.050032003098220944,0.07112500949573602,0.0,0.0,0.054377860849154885,0.061461726599844675,0.0,0.033428588555943085,0.049335170055680715,0.09408696783514438,0.0,0.0,0.05824074634359221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11827680644704915,0.0,0.0,0.1168424593502146,0.0,0.0,0.0,0.1328005537318148,0.0,0.0,0.0,0.0,0.0,0.0,0.03232576647835487,0.04794590254023665,0.0,0.06228156483260588,0.0,0.0,0.0,0.08620899663646897,0.0,0.0,0.10410715945964838,0.0987874605063091,0.0,0.0,0.0,0.0,0.0,0.0392626036095038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13777783336883834,0.0,0.0,0.0,0.04361405904581928,0.045365375428421034,0.0,0.0,0.0,0.05763081316350814,0.0,0.0,0.0,0.0,0.03985774805914885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06631036905867467,0.2253320367870932,0.0,0.317087901883432,0.0,0.0,0.0,0.0,0.0,0.058835613126025026,0.0,0.03768140321764913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11905734452574837,0.0,0.0,0.0,0.0,0.0,0.04865626009330422,0.0,0.05886217456179224,0.0,0.0,0.09056455081115987,0.0,0.06584383367548964,0.24979730007803302,0.0,0.0939469699027234,0.0,0.0,0.06149111705093311,0.0,0.0,0.0,0.0,0.0,0.04422509095068049,0.0,0.0,0.10830654621548197,0.0,0.0,0.0,0.0,0.05779005236269616,0.046696268146966084,0.1028947127011979,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18872644770386088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20891912096141613,0.0,0.0,0.03787795553910255 fitness,LeMaitre819,2018/03/22,"How long should I workout ? I have a benchpress, pull up bar, and two dumb bells; I do push-ups and sit ups along with things on the previous items. Problem is that I don't know when to stop working out so I probably don't do enough. How long should I be working out? [Edit]: Please post a serious answer, yeah it's kind of funny but there is a time and a place for everything ",0.4148717948717966,2.646263564102565,2.0105128205128224,96.08448717948721,86.43589743589745,5.51794871794872,20.2051282051282,6.937597516519254,0.2959897435897432,290,9,66,4,9,94,57,78,0.103,0.8240000000000001,0.073,-0.2632,0,0,0,0,0,0,12,0,0,0,2,5,4,1,0,5,1,10,1,0,2,0,16,11,8,0,3,1,0,0,0,0,2,0,0,0,0,3,7,1,1,2,2,0,1,2,3,0,1,0,0,6,1,10,8,2,14,0,0,0,0,0,6,1,0,5,46,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25639403000929345,0.0,0.0,0.0,0.0,0.0,0.2230114298905639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2583986959854135,0.13637076418863536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4391906036482292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25925255382012713,0.27238222546908786,0.0,0.0,0.2376486731831505,0.0,0.2675359269440303,0.2374356141417118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20745540496333892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16485259720685586,0.0,0.0,0.0,0.14469190917641572,0.0,0.0,0.0,0.0,0.0,0.0,0.24239585219147866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3612964514429873,0.0,0.0,0.0,0.0,0.0,0.0 fitness,OriJuice,2018/03/22,"15 Minute High Intensity Workout Effectiveness? Hi All, As the title suggests I'm just wondering if anyone who knows a bit about body sciences, etc. can help me out. I work nights and sometimes just don't have the time to get to the gym to get in a solid hour or so before/after work. I've had a preacher curl bar for a while, but recently started using at home that I rack with up to 60 pounds for high intensity 15-25 minute workouts. I can usually hit a good sweat in that time and wind up feeling like I've had a semi-decent workout in that time by supersetting. I've been left to wonder though, as I've not been doing this long; is there a point? Between BJJ and nearly two jobs I'm having a hard time hitting the gym for the powerlifting type stuff I used to do. I now am aiming for more weight loss and the development of explosive power, but am just ""winging it"" for the most part. Should I be trying to cut back on other things to get to the gym, or is this just as effective? It certainly is much easier to train at home. I've tried googling this, and searched a few different sources and came up with varying degrees. I'm not quite sure there's a consensus and just wanted to get some final say. Thanks!",4.542256097560977,5.101070898373983,5.4680386178861795,83.24400914634148,69.6910569105691,8.589024390243901,27.97662601626017,8.660442795831766,1.8647650406504075,955,31,199,15,16,314,148,246,0.043,0.843,0.114,0.9535,4,0,0,0,0,0,27,0,0,0,7,12,7,1,0,18,0,18,4,2,4,3,38,37,18,0,3,12,0,3,1,0,1,0,1,2,0,12,11,2,0,6,7,0,1,3,2,0,1,5,4,7,5,36,28,9,30,0,1,0,0,5,15,0,7,15,126,19,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08906385790907638,0.0,0.0,0.0,0.0,0.0,0.0,0.0979438384447212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13906097278473434,0.14148538104761968,0.0,0.0,0.0,0.14568355156495574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13308020733722525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14205726764905774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06440484144905895,0.09099702817470576,0.0,0.1395335506518348,0.0,0.0,0.0,0.0,0.0,0.0,0.2661936067214501,0.0,0.0,0.10683646215180456,0.0,0.0,0.0,0.0,0.0,0.0,0.11410336059314492,0.0,0.0,0.0,0.0,0.0,0.08537706157801092,0.2691582571666441,0.2555358711482599,0.0,0.12543913456424965,0.0,0.0,0.0,0.0,0.0,0.1264004537172477,0.0,0.0,0.0,0.07000220173549741,0.0,0.0,0.0,0.1383937705951091,0.0,0.0,0.062229198060952375,0.0,0.0,0.11272324174407004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09363559245715017,0.0,0.0,0.0,0.0,0.11953320653745017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1379351712721091,0.0,0.0,0.0,0.0,0.0,0.12041094681504826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13547944210431995,0.0,0.0,0.0,0.0,0.1257678642632112,0.0,0.0,0.0,0.0,0.10129404943769904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12597755106560002,0.0,0.09015698052487947,0.0,0.0,0.0,0.0,0.0,0.14581438588563606,0.0,0.0,0.12004982945405457,0.0,0.0,0.0,0.0,0.11727017675710487,0.0,0.0,0.08462257167036337,0.0,0.12514570710975131,0.0,0.29709453564845,0.0,0.0,0.0,0.0,0.17295910316177973,0.0,0.12442728062654484,0.0,0.0,0.22002293861876435,0.14028603379151358,0.0,0.07512932510861725,0.0,0.0,0.1551089509832548,0.0,0.0,0.0,0.0,0.0,0.0,0.27626642716071753,0.18546165104161716,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dillcoq,2018/03/22,"Cutting plan. Hi guys, I've procedurally gotten fatter the last year or two since I left highschool and started a job that takes up just about all of my time. I was actually in great shape before, and was making good progress using Stronglifts and eating well back in school, but anyway. I am 6 ft 2 and weigh about 100kg, and as of starting this week I have been focusing on eating around 1500 calories a day, and going to the gym every night (cardio only atm) My problem is I have very little time to prepare meals because of my job, so what I am asking is.. - What foods are super quick to pack/cook that are beneficial to cutting? - What should I be doing as far as cardio goes? Is there a structured kind of program like Stronglifts but for shredding/cardio? Thanks guys, I also want to say what an awesome community it is here, it was this sub tbat got me into hitting the gym back in school, which is what I eventually want to get back into once I am happy with my weight again. ",7.035595854922278,6.1551147616580355,7.038554404145078,78.97503367875652,64.59585492227978,8.963523316062178,31.217098445595852,7.554174236665415,1.9407682901554408,771,23,151,6,10,247,126,193,0.032,0.78,0.188,0.9859,2,0,0,0,0,0,24,0,0,0,3,15,11,2,0,7,0,19,8,0,2,1,21,33,14,0,4,4,0,1,1,0,1,2,1,0,2,12,10,6,0,0,2,1,1,0,3,1,1,6,2,15,8,25,24,1,27,0,0,0,0,5,12,0,1,15,101,27,6,0.0,0.0,0.13274859493295973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10878554908940144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1210982197285152,0.12717250140687206,0.0,0.0,0.3138029640234208,0.0,0.08292446038979627,0.0,0.11575407235411593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08773003783258765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27839146017404737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.114613678127875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16449165587126502,0.0,0.0,0.0,0.07107163326088219,0.0,0.07731069456427911,0.11409803489215535,0.10879802508875007,0.14997687395641182,0.0,0.26938813430485764,0.0,0.1448096688546028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26998354472132235,0.0,0.0,0.1416574467734406,0.0,0.11088505937645783,0.0,0.0,0.14780026358211815,0.0,0.0,0.06645885747864462,0.13634081334917922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09080309060530344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12765776492020275,0.0,0.0,0.0,0.0,0.14487071619897024,0.0,0.10345923412012883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.130165219077953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10817890965622058,0.0,0.27534533750536944,0.0,0.0,0.0,0.0,0.0,0.11252791174292046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19256972951954526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10227989413443732,0.0,0.0,0.12524091915763025,0.0,0.0,0.0,0.0,0.0,0.0,0.15864388436281152,0.0,0.0,0.0,0.0,0.0,0.0,0.13288448457129784,0.0,0.0,0.11748884426708013,0.0,0.11224147992352104,0.16047158778969928,0.0,0.10911747537752832,0.16565155888657526,0.1223100130548906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08760079853512932 fitness,mattmaldo807,2018/03/22,"Struggling to reach calorie goal, even on a cut? I'm about 5'9"" 145 lbs male, on a diet trying to lose my love handles. I've been doing 1500 calories a day, but recently I've been finding it a struggle to eat that much. Is it at all normal to experience such a loss in appetite? I only had 900 calories today and I'm not hungry at all. Should I force myself to eat those extra calories?",2.0056607142857166,3.7332483875000047,4.059642857142858,86.31250000000004,77.625,5.571428571428572,25.17857142857143,6.18269132825596,0.850482142857143,301,11,60,2,7,103,57,80,0.152,0.8009999999999999,0.047,-0.7958,0,0,0,0,0,0,10,0,0,0,3,3,6,1,2,5,0,6,4,0,0,2,8,9,2,0,2,2,0,0,0,0,1,0,0,0,1,4,1,3,0,1,0,0,0,1,5,0,0,3,0,4,1,11,5,4,8,0,2,0,1,2,5,0,0,3,39,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15336292646913227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.486662608282241,0.0,0.0,0.0,0.0,0.0,0.15706629504348016,0.0,0.0,0.0,0.0,0.2326164558207855,0.0,0.0,0.0,0.0,0.0,0.0,0.21734715824944287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2660401472153265,0.0,0.0,0.2146260223172556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17481218445036964,0.0,0.0,0.0,0.0,0.0,0.2329959398146661,0.0,0.0,0.0,0.0,0.0,0.18085950156770905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2348012599543355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4972055683784029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2254089451987603,0.0,0.0,0.16145227392096628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,bearbait60,2018/03/23,Elbow extension I have large biceps from lifting. Unfortunately I didn't stretch them over the years. Thus I have extremely poor elbow extension. If I deadlift 500 lbs my elbows still don't extend . Anyone else have this problem and can recommend stretches or some other method to get my elbow range of motion back?,4.768095238095238,7.908449142857144,5.117857142857143,74.99380952380955,75.42857142857143,7.3047619047619055,27.190476190476193,8.344100000000001,2.5103547619047624,256,10,38,5,6,81,46,56,0.18,0.777,0.043,-0.7867,0,0,1,0,0,0,5,0,0,1,0,2,1,0,0,1,0,6,5,5,1,0,6,7,3,0,2,2,0,0,0,0,0,0,1,0,0,2,1,0,0,0,0,1,1,2,1,0,0,1,1,7,0,4,6,1,7,0,0,0,0,1,3,0,3,3,26,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31057028653502505,0.4550992254999325,0.0,0.0,0.0,0.0,0.0,0.34153523869548624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3710426140171368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2320577242389125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4250056334489015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35471050425750145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28602750516445985 fitness,Reignofratch,2018/03/23,"Looking for a gym. Hello, I'm looking for a gym membership but every location I check out has a focus on cardio and weight loss. Even though there are some free weights and stuff, no one uses them. The vibe is not what I'm looking for. I also looked into a crossfit gym, but it was way more expensive, though much closer to what I was hoping to find. Im not worried about losing any body fat or looking good, I just want to feel better and stronger. I definitely want strength training to improve my posture. How does one find a gym focused in strength training? Is there any good sites that catalog them?",3.50957627118644,5.460349618644072,4.112000000000002,86.59867796610172,74.0,6.4149152542372905,28.749152542372883,7.1686216300943375,1.5944006779661022,477,20,91,5,10,151,78,118,0.04,0.608,0.35200000000000004,0.9928,0,0,0,0,0,0,14,0,0,2,5,9,9,0,0,6,0,6,5,2,2,0,20,18,10,0,3,6,0,3,0,0,0,2,0,0,0,5,5,3,0,3,4,3,0,3,2,0,2,2,8,8,8,12,16,3,7,0,2,5,0,3,6,0,3,0,59,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11182497941146384,0.0,0.0,0.0,0.19018345628968028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12367156635011133,0.0,0.15532374528697773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12236943512450843,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09235885660011137,0.0,0.1178159443437552,0.0,0.0,0.0,0.0,0.0,0.07070413292462288,0.0,0.0,0.0,0.25561098281009303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2345717884315357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1388864405635253,0.0,0.0,0.0,0.0,0.15104441865454135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5871255551420358,0.1564381702626327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10279387739511148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18950990205437768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16007616027026028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2747718497974212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12077144162268995,0.0,0.0,0.16495510801679011,0.11099350222998562,0.0,0.34055961140104946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14200793549089608,0.0,0.0,0.0,0.0,0.0 fitness,Claw_Porter,2018/03/23,"Which muscle regions of the body are not addressed by the four main power lifts? Many routines are based around these four lifts (deadlifts, bench press, squat and military/overhead shoulder press). I figure that while these are the bread and butter of many routines, there are still parts of the body that do not receive attention from these four things alone. Like, do the biceps and triceps get worked at all from any of these? I believe the lats get some benefit from deadlifts, but I don’t know for certain whether that alone is adequate enough for them. Also, forearms are for certain being neglected, as are the calves. Is this all correct, or do they get worked indirectly. Is my understanding of the mechanics of all this correct? TLDR: Is a routine based on these four lifts alone sufficient for a full body workout, or should additional things be added to address other areas? **EDIT:** Since this post is gaining traction, would you guys mind suggesting accessory exercises that would target any muscle groups that are neglected?",6.4191666666666665,9.009564805555557,5.282222222222224,78.56500000000003,67.6111111111111,7.911111111111111,32.0,8.648137234880735,2.8324000000000007,835,36,132,14,15,247,107,180,0.086,0.836,0.078,-0.5514,1,3,0,0,0,0,29,0,1,2,4,4,6,0,0,10,0,21,9,7,0,7,30,26,10,0,3,6,0,2,1,0,3,1,0,2,1,17,5,1,2,4,2,0,1,3,2,0,4,0,3,7,4,19,21,8,9,0,2,0,0,7,5,0,4,3,99,24,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4586862901334229,0.0,0.11805600771817892,0.0,0.0,0.0,0.20078071734751168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13141793632147192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16632331320375912,0.0,0.0,0.0,0.4919357383902028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15253653800537134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23138459165826106,0.0,0.0,0.0,0.0,0.0,0.0,0.14617239113507646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08113107880759672,0.0,0.0,0.0,0.0,0.0,0.0,0.07212233111028729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2993380424585536,0.0,0.0,0.0,0.0,0.0,0.0,0.1490596069330143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1598639610379866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1413843601101545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12211728605897194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11789386376988813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19615155983324786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15368328501637418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2149461510267671,0.0,0.0,0.20973774810238746,0.0,0.0,0.0 fitness,PoopyToots,2018/03/23,"New To Scheduled Workouts Prior to the beginning of this semester I havent done a workout in 5 years. Im 23, 180lb, and 6'2. Im looking to gain muscle mass, but the main goal is performance of course. I dont care so much about looks as I do about being stronger. Currently I am doing a 20 minute run on a treadmill where I try to make the first 1.5 miles the fastest then slow down a tiny bit to 7mph. I take a 10 minute rest then I work on pushups and situps by doing sets of 10 pushups, 10 situps, 10 pushups, 10 crunches, 10 pushups, 10 left/right crunches, repeat. I can only do 2 sets right now. I finish with a stretch. Eventually Im sure Ill plateau, but does anyone have any advice on running and improving pushups?",2.575178970917225,4.0334829328859065,3.50753355704698,92.03074105145416,75.3758389261745,6.577404921700225,27.852908277404925,7.1686216300943375,1.2390532438478743,563,23,125,6,12,180,95,149,0.052000000000000005,0.8590000000000001,0.08900000000000001,0.6259,1,0,0,0,0,0,21,0,0,0,5,5,2,0,0,10,0,12,1,0,1,1,8,18,9,0,0,2,0,0,0,0,0,1,0,0,0,1,4,0,0,0,2,0,2,2,0,0,1,1,2,9,2,18,16,4,28,0,0,2,0,0,10,0,0,14,64,10,2,0.0,0.0,0.0,0.0,0.0,0.1760097496620865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1224867816316523,0.0,0.0,0.0,0.0,0.12594306897723528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1966427920217504,0.0,0.0,0.0,0.0,0.0,0.1836428526585126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15762294545382724,0.18432379908681784,0.2110975838143406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15320873548835262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5836767851007629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1956993173804934,0.0,0.0,0.0,0.0,0.0,0.0,0.30250841399582845,0.0,0.0,0.0,0.0,0.0,0.12023052203573285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13240784933877622,0.0,0.0,0.17395960534448093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13698826377781553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30764049275300703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1697595894293338,0.0,0.1354267237333953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12228866327563892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13112844007729646,0.0,0.0,0.0,0.0,0.0,0.1159904323566109 fitness,Kamas13,2018/03/23,"How do I engage my back more during pullups? I'm told to pull my shoulder blades down and together but I can't tell whether I'm doing it properly since I don't feel my lats engaging. Any help? Edit: Thanks for all the help everyone, I will see how my pullups go tomorrow",1.2355952380952395,3.4985608928571463,3.010714285714286,90.10095238095242,82.92857142857143,7.3047619047619055,25.404761904761905,8.344100000000001,1.8116047619047635,214,9,46,5,6,71,42,56,0.0,0.727,0.273,0.9443,0,0,0,0,0,0,5,0,0,0,0,3,3,0,0,1,0,5,1,1,2,1,7,12,5,0,0,2,0,1,0,0,1,0,0,0,0,1,1,0,0,1,0,0,2,2,0,0,0,1,2,8,3,3,10,2,5,0,0,1,0,4,1,0,0,2,26,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23767482982394714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26874714354511625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33396622505590645,0.0,0.0,0.0,0.0,0.1767198166291957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19863128183921416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4685305740047311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2785095838311148,0.0,0.0,0.0,0.0,0.28911347231012513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3054820614442122,0.3217764948459748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33396622505590645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Saeldran,2018/03/23,"How much does more volume really increase strength/hypertrophy? In Brad Schoenfeld's Science and development of muscle hypertrophy, he shows a hypertrophy-volume graph which has an inverted-U shape, that is, hypertrophy increases with volume up to the point of overtraining. Although this is a theoretical graph, single-set routines are shown at about 70% of maximal hypertrophy (he doesn't mention that exact number, I estimated it by looking at the graph). Moreover, many of the studies he mentions about this topic state that ""no significant differences"" are found between single-set and multiple-set routines. Despite all of this, he still states that there's a clear dose-response relationship between volume and hypertrophy, which, as far as I know, is widely accepted in the current literature. However, I've been unable to find how much more do you really get by following multiple-set protocols, since most of the studies cited in the book are behind a paywall. I was hoping you guys could help me out in this regard. I know some of you will think it doesn't really matter because, after all, you do get more benefits by doing more volume. But I have limited time, and wanted to find a balance between time spent at the gym and results. Single-set routines sound very appealing, but I'm not convinced they are enough. Any insights?",10.964953379953377,9.971242371794874,10.456790986790988,57.98164335664338,56.905982905982896,13.466355866355867,43.494949494949495,12.40481918309499,5.754150427350428,1081,52,158,29,11,352,137,234,0.032,0.904,0.064,0.5862,2,0,0,0,0,0,41,0,4,1,1,6,4,0,0,13,0,18,0,0,3,4,32,30,12,0,3,3,0,0,0,0,1,0,1,0,1,12,7,0,1,8,3,1,3,4,0,0,0,4,2,11,4,32,24,13,23,0,0,1,0,14,13,0,3,5,111,23,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.129884769963056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11643023185272992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15249586866091355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19955161342778796,0.0,0.0,0.16714309689952053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19735135337222307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34913629555402176,0.0,0.0,0.2094187719828177,0.0,0.0,0.1995764988959739,0.0,0.0,0.0,0.0,0.0,0.0,0.189117437653826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12802151971738066,0.0,0.0,0.18970349719698493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20993433327644928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16038969773038628,0.0,0.0,0.0,0.0,0.0,0.0,0.1936413680534276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2808101057694177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18055426266674646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3670734427928472,0.0,0.0,0.2050597104779455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15799500886163012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15253075671907945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12238341083705655,0.0,0.0,0.22274421987860946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15759284377082447,0.112655205016139,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Armonster,2018/03/23,"Beginner here, question about the starting strength program Hey guys, I'm looking to start working out, for the sake of gaining some strength, as well as just practicing to learn willpower, routine, etc. Looking at beginner routines, I decided I should go for the starting strength one. My question is: is some of this a bit advanced for a beginner? And is this routine actually for *complete* beginners? Like a power clean seems pretty advanced if you ask me. I don't know much, but it definitely seems a lot more advanced than more basic exercises. Basically I'm curious if it's really necessary to the routine and if I should honestly be trying to learn to do this lift as a complete beginner. (And yes I know to focus solely on form first for a while before actually advancing in weights, but even then, I wonder if I should hold off on it).",7.495705128205124,7.78313510897436,7.9623076923076965,68.84935897435899,63.294871794871796,11.292307692307697,42.33333333333333,10.980518767755715,5.026594871794872,671,39,112,17,9,222,92,156,0.0,0.778,0.222,0.9824,2,0,0,0,0,0,23,0,1,0,11,5,6,0,0,10,1,9,2,0,0,0,28,23,14,0,7,7,0,1,1,0,3,1,0,1,1,6,4,1,1,10,1,0,5,1,0,1,2,0,3,10,6,24,19,9,22,0,0,2,0,6,6,0,12,12,84,16,4,0.0,0.0,0.31077376199274104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14885986817487593,0.0,0.0,0.0,0.0,0.0,0.0,0.13549419694285908,0.0,0.0,0.0,0.17383945270617596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3339021953912718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17758510649335765,0.10517084066155773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13544215098489132,0.0,0.0,0.0,0.0,0.0,0.0,0.09049487643973322,0.0,0.0,0.0,0.0,0.1576641243856588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17501883086585285,0.0,0.0,0.0,0.0,0.0,0.0,0.0777924209548442,0.0,0.0,0.0,0.2674285519818669,0.0,0.0,0.13537284559775548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11705340341439364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1078993203599509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16199558269379438,0.0,0.0,0.0,0.0,0.35675122882372284,0.0,0.0,0.0,0.10200771482021437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.289916579960461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33811442214663395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10810767116068776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19390095300496926,0.14316815520964904,0.0,0.0,0.0,0.0,0.0,0.17267966539056853,0.11592235862238184,0.0,0.0,0.0,0.0,0.0,0.0 fitness,theilya,2018/03/23,"Ultimate Diet 2.0 Carb-Up Planning out my 8 weeks of Lyle Mcdonald's UD 2.0 and dont understand how the fuk I am supposed to get ~1200 grams of carbs while keeping fats below 60 grams? To those who did it, what did you eat?",7.957446808510639,4.958328255319152,8.13670212765958,78.58250000000002,64.31914893617022,11.953191489361705,36.26595744680851,10.125756701596842,3.2316468085106376,176,6,39,3,2,58,42,47,0.0,1.0,0.0,0.0,0,0,0,0,0,0,7,0,1,0,1,1,0,0,0,1,0,4,3,1,1,0,5,7,3,0,0,0,0,0,0,0,0,1,0,0,0,4,2,3,1,1,0,0,0,1,0,0,0,2,0,3,0,6,5,0,4,0,0,0,0,2,2,0,0,2,21,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.513419886310265,0.0,0.0,0.4482594347889085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2288757718008305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3893806187089596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4560508573919188,0.0,0.0,0.0,0.0,0.0,0.0,0.3513968266680569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,strangerthings95,2018/03/23,"Is there such thing as: a number of calories from exercise you should not exceed to lose weight in a healthy manner? I am 200 lbs, 5’10 [22F]. Exercise has spontaneously clicked for me and I am really enjoying my workouts/my gym. I was an athlete in high school, and now I am motivated to push myself hard to lose weight and test my endurance. I like my exercises and working up a sweat. I change up cardio machines throughout my workout and am doing a little bit of strength training too. I don’t want to drop weight too quickly and become unhealthy about exercise.. I am burning about ~ 500 calories per workout.. but working out also curbs my cravings so I eat all the regular meals (and pretty healthy), but smaller portions/not as hungry. I’m not tracking my calories, because I don’t see the longevity in that habit/unhealthy in the past for me.. I weigh myself once a week. I feel good about most of my routine. I just want to check in with people and what they know/advice they practice. Thanks in advance. Note: I just worked out this morning ~500 calories, mixing up my gym routine.. but I sort of want to go again this afternoon because I enjoy it. Goal: lose about 55 pounds -> 145. I have been healthy at 140 before, from walking a lot and eating right.. but I was not very muscular, and now I want more muscle even if still fairly lean. I want to be toned. 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Im looking at changing my workout soon as I’ve been running StrongLifts for about 10 weeks and have come across this plan by Men’s Fitness. I play soccer and do high intensity training in the week so my workouts generally don’t have the desired days rest in between but it hasn’t had too much of an impact so far. I’m trying to lower my body fat and build muscle/ strength just to improve the way I look, I’ve found this does tend to have a knock on to how I perform whilst playing sports which is a benefit but not the main aim of my programme. ",6.297175824175824,5.627912915384622,6.175934065934067,83.86192307692309,66.0,8.351648351648352,35.49450549450549,6.868970318607317,2.230450549450549,509,22,105,3,7,160,91,130,0.021,0.82,0.159,0.9423,1,0,0,0,0,0,8,0,1,0,3,8,4,0,0,8,0,11,2,2,2,0,14,18,10,0,1,4,0,0,0,0,0,1,0,0,2,5,4,1,0,2,7,0,2,3,0,0,0,4,2,8,4,17,14,3,18,0,0,2,0,3,9,0,0,6,65,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1428248523369798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4537784266340044,0.0,0.0,0.0,0.0,0.0,0.0,0.2160822821934011,0.17595376513557176,0.0,0.0,0.0,0.0,0.0,0.0,0.13173219568937394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17875119363203634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4479258330768824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21581418791868415,0.0,0.0,0.0,0.0,0.0,0.0,0.22063818549529932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3430575410819769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1501561910761921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2773611984632008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16213379581938087,0.3276935693791214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Terramine1240,2018/03/23,"How long will it take for me to learn pull-ups? So, I need to learn to make at least 15 pull-ups before June. I could make around 18 one year ago, I am 18 ~60 kg, 180 cm. Is there any specific program which I should follow, since I can’t afford gym I don’t have a bar in my house and there is snowy outside?",1.3747826086956536,1.9103392318840624,2.7891014492753605,99.64539130434784,76.97101449275362,6.0997101449275375,18.14782608695652,5.6839178017228535,-0.7089443478260868,233,3,63,1,5,76,54,69,0.0,1.0,0.0,0.0,1,0,0,0,0,0,11,0,0,0,0,5,0,0,0,1,0,9,1,0,3,0,10,14,3,0,3,0,0,0,0,0,2,0,0,0,0,2,2,1,0,2,2,0,1,2,0,0,1,0,0,8,0,7,11,1,8,0,0,0,0,0,3,0,0,4,34,10,3,0.0,0.0,0.0,0.0,0.0,0.0,0.2807050788516761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2153435673929004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2818996525238733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26945922779048825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25283183224223243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3653897565322941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2802392218580147,0.0,0.0,0.0,0.0,0.0,0.0,0.4227536911296372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23480363949046665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21458090604110688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2619491788622623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2380932327602762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2039223592487868 fitness,RTQMARK,2018/03/23,"Working in remote locations without a gym - Is suspension training the best option? As the title says I work in remote areas without a gym. Sometimes I also have limited traveling weight capacity (couple of bags with 10kg each at best). I've used a TRX look-alike which does the job just fine and I've seen nice results. My question is if it's the only good option for someone in my situation? And if so where would you recommend me to look online for more suspension training workouts so I don't the same workout again and again?",4.523823529411764,6.320358588235294,5.694264705882354,76.94669117647061,70.9607843137255,8.237254901960785,31.37745098039216,8.841846274778883,2.850133333333334,424,19,73,8,8,141,73,102,0.019,0.835,0.146,0.9159,1,0,0,0,0,0,10,0,1,0,5,7,5,0,0,8,0,5,1,0,2,0,18,8,9,0,3,5,0,1,0,0,1,0,1,0,0,2,5,1,1,1,5,0,1,3,0,0,0,1,4,7,5,12,6,5,9,0,0,2,0,3,6,0,5,2,51,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1582415191278734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4153177107012073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2189462426113467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17316278894782294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16596916154738428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19636158760903155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3323323295150895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15049376054094413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22166662096049788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1573590899240596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22242113032139535,0.0,0.0,0.16765985521788868,0.0,0.19570461341598494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17090149705566188,0.0,0.0,0.0,0.0,0.0,0.24095989351094685,0.0,0.0,0.0,0.0,0.0,0.3814911754207181,0.0,0.2881124487146905,0.0,0.0,0.14056556934150155,0.0,0.0,0.0 fitness,amgharrr,2018/03/23,"Can I fix my anterior pelvic tilt (APT) by forcing my pelvis backward throughout the whole day? Basically just keeping my pelvis in the right position by contracting my glutes and abs for as much and as long as possible the whole day every day. I have been doing it for a day now and I think I can manage to pull through for a long period of time. The question is: will it work as opposed to stretching excercises? And is it a healthy thing to do? Edit: I do lift and find that with certain exercises (like military press) my back excessively overarches. I do not have back pain though. The reason I want to fix my APT is purely aesthetic: I just look so much better with a neutral spine. ",3.774176349965828,5.66941638345865,5.006657552973344,80.70257689678742,73.13533834586465,8.445386192754615,28.632262474367728,9.095868883498916,2.4562992481203003,541,22,105,12,11,179,81,133,0.0,0.903,0.097,0.889,0,0,0,0,0,0,15,0,0,0,2,7,4,0,0,9,0,13,5,3,1,2,19,17,11,0,1,3,0,1,1,0,1,2,0,0,0,5,7,0,2,4,1,0,1,1,1,0,0,1,2,14,3,18,15,4,16,0,0,1,0,1,4,0,1,12,76,19,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2725387446908175,0.0,0.0,0.0,0.0,0.0,0.0,0.15673453923558006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4571626872355518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14931344605959698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16197364841679168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15751911887515296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08657955309879059,0.0,0.0,0.3136639454838946,0.14881812541794226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2605506097359622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1885719892521048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1997861827504645,0.0,0.0,0.0,0.0,0.0,0.0,0.19852423655082896,0.0,0.0,0.0,0.0,0.18220917750884688,0.0,0.0,0.0,0.1513428364831726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1177354789324809,0.113553863126797,0.17411536274630546,0.0,0.10333699021535267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1045275143373474,0.0,0.0,0.0,0.0,0.0,0.0,0.3957141762106492,0.0,0.0,0.0,0.12901650161407624,0.0,0.0,0.0,0.0,0.0,0.0 fitness,pembunuhUpahan,2018/03/23,"Is it okay taking whey protein as protein source and no meat at all? Meat, even the cheapest ones such as chicken breasts are getting more expensive where I'm from. Is it okay if I just take whey protein as a source of protein and no meat at all? I heard somewhere it's good to take chicken breast and such because those are natural protein. Also, I don't go to the gym so I hope it's still alright to ask it here. My main exercise is basketball practice mainly shooting, handling for about 2 or 3 hours per day. I'm thinking of incorporating vertical jumping training perhaps. That said, because I don't go to the gym and do resistance training, does the protein still help or would it be a waste due to my exercise?",4.6604255319148935,5.870417773049649,5.30758156028369,82.12350000000002,69.85106382978725,7.909503546099291,36.08581560283688,8.238735603445708,2.9272717730496445,570,31,108,8,10,184,84,141,0.051,0.82,0.129,0.8744,0,0,0,1,0,0,13,0,0,0,0,11,5,0,0,6,3,10,4,2,0,2,13,23,12,0,3,4,0,0,0,0,1,2,2,0,0,8,4,0,0,1,4,1,3,4,0,0,1,2,2,7,5,15,19,5,11,0,0,0,2,4,3,0,4,5,71,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18245799966240264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21329708231460867,0.0,0.0,0.0,0.0,0.2781661956474043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14714313938964488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19966274503375456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15069631414245047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1192032227264258,0.0,0.25933508266096794,0.19136824133438066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15292960657257318,0.0,0.0,0.22661253557855926,0.22468983053705235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15460587530193115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2170306596867152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3644148056789364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5146396294083668,0.0,0.0,0.0,0.0,0.0,0.0,0.14619453754054826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16207701205605707,0.0,0.0,0.0 fitness,Lordford_,2018/03/23,"StrongLifts5x5: Going away for two weeks. Do I need to reset my weights when I get back? Going away for two weeks. Do I need to reset my weights when I get back? I won't have access to a gym at all while I'm gone I'm only in my fourth week of SL so my weights are still pretty low. Are there any bodyweight exercises that I could do instead?",0.23044520547945524,2.30141894520548,1.8701198630137021,97.90737157534248,85.57534246575344,4.197945205479451,18.71404109589041,5.148860815047168,-0.6177931506849319,265,7,62,1,8,86,45,73,0.031,0.913,0.056,0.3899,0,0,0,0,0,0,7,0,0,0,0,8,1,0,0,1,0,8,4,0,0,1,4,17,4,0,3,0,0,3,0,0,1,1,0,0,0,1,0,3,0,0,2,0,3,1,1,0,2,1,3,10,0,10,14,1,17,0,1,0,0,0,5,0,0,9,42,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11212507853803504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3098232060974916,0.253567402145102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1316444665159301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17228756396475225,0.0,0.18741191983038052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2445150959243653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12539981563943253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16774376821710965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13167458418302075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3221305475204501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3967739973648279,0.6023437672264669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,cinnamond0nut,2018/03/23,"Lifting fasted So I was talking to a mate yesterday who heads to the gym early in the morning. He said he can't eat much before lifting or he'll throw up, and so he has a banana. Usually I work out late at night, after dinner. Before that I've worked out in the afternoon, after lunch. I need some fuel so to speak. Questions for you redditors: Do you eat before your workout or not? Will you burn more fat if you haven't eaten beforehand? ",1.7193882646691634,3.933838966292136,3.6464419475655454,86.53260923845195,80.68539325842697,6.202746566791513,22.24843945068665,7.3871296695380915,1.0068491885143578,344,11,67,5,9,116,64,89,0.0,1.0,0.0,0.0,0,0,0,0,0,0,11,0,5,0,2,3,0,0,0,5,0,6,7,2,0,0,10,10,7,0,2,4,0,0,0,1,2,1,2,0,0,2,3,6,0,1,2,0,1,3,0,0,0,3,2,8,0,12,5,3,16,0,0,0,0,15,6,0,5,9,44,10,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5552114936228467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44509920982082296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22321053336257096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2453415428485857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15988235759585234,0.1612682809919642,0.0,0.0,0.0,0.2041024184360796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2436419013705517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20688561932066765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17481261034385934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23953777865636675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3166749441535544,0.0,0.0,0.0,0.0,0.0,0.0 fitness,antonjg,2018/03/23,"Am I good to start? Suggestions would be appreciated Hey everyone A little background, I'm 17 (5'10, 130 lb) and started going to the gym about half a year ago but stopped abruptly due to lack of routine and I was demotivated. I'm planning on going again, and to not make the same mistakes as last time Ive planned out in advance what I will be doing, and to keep it short, is the plan I have laid out ok? 1. Following Metallicadpa PPL program for begginers, here it is: [Click](https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/) 2. Eat 500 calories above my TDEE, which is 2200 so I will be eating 2700 calories a day I don't want to start going to the gym again and end up going for a couple of months only to find out I wasn't doing it right. Sorry if I messed up anything or stated something incorrect, I am fairly new to all this. Thanks. ",5.598090909090908,7.206029006060604,5.79189393939394,78.02784090909091,68.03030303030303,7.924242424242426,29.50757575757576,8.344100000000001,2.1037575757575766,706,26,128,10,12,224,112,165,0.093,0.835,0.07200000000000001,-0.3249,0,0,1,0,0,0,34,0,0,0,4,5,5,0,0,8,1,18,2,0,1,1,22,32,10,0,5,4,0,0,0,0,3,0,0,0,0,6,8,2,2,1,2,0,6,3,2,0,1,2,0,11,3,22,24,3,33,0,0,0,0,2,10,0,2,16,81,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.15924446449555546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14783253860923554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19877378952101493,0.0,0.11585617145533993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3676433925991792,0.0,0.0,0.15911215968439102,0.0,0.0,0.0,0.0,0.0,0.17165850804152352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16419228695760832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40838560228881854,0.15067771335523888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1596767413740462,0.0,0.0,0.0,0.14643466215607268,0.0,0.0,0.0,0.0,0.0,0.0,0.18005149704695042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1199144408659433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14339093513084405,0.0,0.0,0.0,0.0,0.1735022725921781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13662812718413544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15341585918272962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13829950734809152,0.0,0.20109788383354474,0.38146099360345176,0.0,0.0,0.15019127449107678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16539299151836234,0.0,0.0,0.0,0.0,0.0,0.0,0.10475245150442496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10595928286359466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12761466267218444,0.0,0.0,0.11568549821074756 fitness,chochochan,2018/03/23,"Is it best to do the same muscle group exercises back to back or is it OK to alternate? So far I've been doing Bench, then OHP, then Fly's, then Shoulder dumbells, then Tri's. So like, Chest, Shoulders, Chest, Shoulders, Chest. Would it be better to to do Chest, Chest, Chest, Shoulders, Shoulders?",3.4305357142857105,5.601865267857144,3.5280000000000022,89.71700000000001,74.89285714285714,5.908571428571428,25.485714285714288,6.742157984588678,0.9138900000000004,229,8,45,2,5,70,34,56,0.0,0.7879999999999999,0.212,0.9214,0,0,0,0,0,0,17,0,0,0,2,4,4,0,0,1,1,8,12,11,0,0,3,8,7,0,1,1,0,0,1,0,1,1,0,0,0,3,0,0,0,0,1,0,0,0,0,0,0,1,0,0,4,5,5,2,7,0,0,0,0,1,1,0,1,7,28,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6585822799538954,0.0,0.0,0.0,0.0,0.0,0.4494128431159737,0.3787446453325115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20921707679352933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2907477445948645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.304210345642725,0.0,0.0,0.0 fitness,captainstrax,2018/03/23,"Getting started at the gym, but I have a generally poor diet (sugar, fast food, very few vegetables). Tips for beginners who struggle more with food intake than exercise? I am 21/F. Normal BMI, and have no known health issues at the time of this writing. I have recently started going to the gym in an effort to get healthier (I work as a software engineer; most of my days are spent sitting in front of a computer), and I love it. However, I also love food. I love fast food and sugars. My everyday meals are almost always without fruits and/or vegetables. There are times when I try to eat healthier, and I manage to keep it up for a few weeks, but I always relapse and return to my unhealthy habits. I know you can’t outwork a bad diet. I’ve read every meal plan, tried my hand at things like intermittent fasting, but I lack the self-control to keep at it. Any tips would be greatly appreciated!",5.573116132422491,6.21119121965318,6.572538097740409,75.95274303730952,67.4393063583815,9.527903310562273,31.912243825538624,9.573946990214177,2.981363005780348,703,28,129,14,11,235,112,173,0.115,0.7290000000000001,0.156,0.8986,1,0,0,0,0,0,30,0,1,0,3,3,7,0,1,10,0,10,20,1,0,0,21,22,11,0,3,4,0,1,1,0,1,2,0,0,0,6,6,14,2,2,4,2,2,3,2,0,0,1,4,17,5,22,19,5,24,0,0,0,3,6,7,0,2,15,82,23,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12683267438985335,0.0,0.0,0.10129073919435352,0.2107841623577594,0.0,0.0,0.08613380915205376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10575662688395578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14206105821944146,0.0,0.0,0.0,0.0816858530934892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12960580252828802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10671733770278152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6126358345927371,0.0,0.0,0.0,0.13235026764131338,0.0,0.07198435330421704,0.0,0.0,0.13964417656814834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13463469780826778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13220115458502876,0.0,0.22516419582111485,0.0,0.0,0.06960956162158444,0.0,0.0,0.0,0.0,0.0,0.0,0.061880156476407815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3429494363341319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12410086680832205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12669525532154285,0.0,0.0,0.0,0.12506243632913727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13213502489453766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17930258580081762,0.0,0.0,0.0,0.0,0.1324135563623247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08414792636840837,0.0,0.0,0.0,0.14771407094307049,0.0,0.0,0.0,0.0,0.1719889810758441,0.0,0.0,0.0,0.0,0.0,0.0,0.10450857273679263,0.0,0.0,0.10159979733087847,0.0,0.0,0.0,0.0,0.0,0.0,0.12209666390797692,0.0,0.0922107012819552,0.0,0.0,0.08997632544446359,0.0,0.0,0.0 fitness,nihs,2018/03/23,"Advice on my Program https://imgur.com/a/lrrUR Hi all, I'm a newbie planning for a workout program based on the Dumbbell P/P/L under the sidebar's recommended routines. Background: I've been running 5k daily on and off for the past 10 years. Now looking to get some strength training to bulk up while maintaining my cardiovascular endurance. Can anyone give me advice on my program?",6.156766169154228,9.018146492537316,6.200820895522393,70.49486318407959,69.1492537313433,6.854726368159205,38.03233830845771,7.793537801064563,3.4843054726368163,313,18,44,4,6,99,52,67,0.028,0.893,0.078,0.4939,0,0,0,0,0,0,14,0,0,0,2,1,1,0,0,5,0,2,0,0,0,1,3,6,2,0,0,0,0,0,0,0,0,0,0,0,0,0,1,0,0,0,1,0,1,0,0,0,0,1,1,4,1,11,5,2,12,0,0,1,0,2,7,0,1,4,27,4,3,0.0,0.0,0.0,0.0,0.0,0.7120792262864234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25476271424061137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1903583769947591,0.3495187114056438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30596310402809906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3478142887008423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2346301198873716 fitness,sol-mun,2018/03/23,"M24/6'/150lbs uneven pectoral development I've been lifting for quite some time but have noticed such an uneven difference between my right and left pecs. https://imgur.com/a/GJhGd I notice that the left is not developing towards the sternum and also I was wondering how low the pec head developed. I see a lot of pecs develop just under the nipple but my right head seems to go further, is this a different muscle? I'm just confused at what's going on here.",8.309634146341462,9.284656060975607,7.498682926829272,70.51095121951224,61.5609756097561,10.462439024390244,37.13170731707317,10.355215969177356,4.130860487804878,375,17,58,8,5,116,64,82,0.07200000000000001,0.928,0.0,-0.6808,1,0,0,0,0,0,13,0,0,0,1,6,2,0,1,7,0,5,2,2,1,0,13,11,6,0,0,5,0,0,0,0,0,0,0,0,0,3,2,0,0,2,0,0,2,1,2,0,0,2,1,5,0,8,9,2,13,0,1,1,0,0,10,0,5,1,41,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15067567415857755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3937078427775255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21416155216659255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3867369800721744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4094276223719641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1601839787787949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4290242120852169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20040289972058967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3218113307168797,0.0,0.0,0.0,0.0,0.15014262661513933,0.1715262432688985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10986649618258396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2043283919630545,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,tryheroin69,2018/03/23,"Barbell-only(ish) modification of Coolcicada's PPL routine. Looking for critique oy lads. I'm looking to start bulking up again after taking a month off with rotator cuff tendinitis and was hoping to get started with my home equipment, which (for now) consists of a barbell, a pull-up bar, and some meme accessories like ab rollers. I plan on purchasing a cable machine and adjustable db's soon but that'll have to wait for my budget to catch up. Anyways, I've get a program and mind for an aesthetics-driven PPL routine and I'd like your thoughts. going P/P/L/P/P/L/R here. doing light abwork and cardio on ""rest day."" **PUSH (chest/shoulder/tri's)** * Bench Press 3x5 * Seated Overhead Press 3x5 * Incline Barbell Bench Press 3x5 * Upright Row 3x10-12 * Close grip bench 3x10-12 * Barbell Shrugs 3x10-12 **PULL (Back/biceps)** * Barbell Rows 3x5 * Weighted Pull Ups 3x8-10 * Weighted Chin Ups 3x10-12 ((((looking for something here for more back work. was considering t bar rows but i fucking hate that bullshit exercise so goddamn bad)))) * Barbell Bicep Curls 4x10-12 * Reverse Bicep Curls 3x10-12 **LEGS** * Barbell squats 4x5-6 * Front squat 3x8-10 * Barbell lunges 3x10-12 * Standing calf raise 5x12 * barbell jump squats 3xwhatever, do these just for fun mostly i feel that my push day is good but my pull in particular lacks volume for my back. any advice regarding a specific lift to fill a spot there, or even more general advice about a barbell-only aesthetics program are welcome. - btw my stats are 6'1, 190 lbs. was just slightly below 1/2/3/4 in the big lifts before my shoulder impingement if that helps at all",1.487636385484258,3.83582956849315,2.208579668348957,88.35247416486423,104.34246575342465,4.240903628935352,25.67075222302331,6.155786915458967,1.3103689497716893,1262,60,214,16,57,391,182,292,0.056,0.862,0.081,0.6027,0,0,1,0,0,0,91,0,1,0,2,16,9,2,0,10,0,10,12,5,0,1,27,26,12,0,3,7,0,7,2,0,1,2,0,1,0,6,9,4,1,3,4,2,10,0,3,0,0,4,11,11,6,30,21,7,35,0,0,3,1,3,13,1,5,13,97,17,3,0.0,0.0,0.0,0.0,0.0,0.3111902455981778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10828005758676107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36730800902516203,0.1329481856417271,0.0,0.0,0.1354907465111501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2053769353535161,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10516816243022628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08051013199632964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1472031185696102,0.1663794361692055,0.0,0.09049257193962758,0.13355234600904894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1572040423838975,0.0,0.0,0.0,0.0,0.10672673579269963,0.0,0.15971801384074433,0.15814868522877734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1555808798590318,0.0,0.0,0.0,0.4011326126575713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16077423206563504,0.0,0.12709375100488107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1225809925498922,0.0,0.0,0.2254038745888295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11971915050177985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12640872938831305,0.0,0.0,0.0,0.0,0.0,0.1081049181414074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.387792030428375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1159194065979336,0.0,0.0,0.0,0.0,0.0,0.0 fitness,magic_boiii,2018/03/23,"I currently have a very minimal setup and would likr to bulk. What can i do once my current weights are too ""light""? I currently have a bench (no press), barbells that can be stacked up to 50lbs each, and some gymnastics rings. I'm on a pretty tight budget, and can't afford a gym membership right now, but I have this equipment as listed above. I'm aware I can incline and decline certain exercises to make workouts more or less difficult, but my prime goal is to bulk. Does anybody know of some good exercises that can make the equipment I have more ""heavy"" to use with the limited weight I have? I can bench well over 100, but that's all I'm limited to now. Any help will be super appreciated",5.979264705882351,6.064640161764707,6.3973529411764725,79.47558823529414,66.5,10.03529411764706,33.17647058823529,9.827888789773867,2.9857088235294107,546,22,110,11,8,177,88,136,0.056,0.768,0.17600000000000002,0.9587,4,0,0,0,0,0,19,0,0,0,4,4,5,0,0,6,0,18,4,0,3,2,22,25,9,0,1,4,0,4,0,0,2,2,1,0,0,5,6,2,3,1,4,1,0,2,1,1,0,0,6,10,4,12,21,7,9,0,0,0,0,1,4,0,3,5,71,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1698225428477115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21853729073078906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2094586898825876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16738636888542008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13724312064526956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3333886760355487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26595050866625186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25406156799991403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2132650154828542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21568346395503016,0.0,0.20605046666653734,0.0,0.0,0.0,0.6081990550351875,0.22453406071554488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17739849814487996,0.0,0.0,0.0 fitness,megarawrusrex,2018/03/23,"Body Measurements / Fat Percentage Tracking I created a excel sheet with my boyfriend, u/legend13cns. for tracking weight, body measurements, and fat percentages for my fitness goals and decided to share. The days and dates can be altered, but for accurate measurements you should have the days and dates the same distance apart. Be consistent. The link is to a google drive upload where it should be downloadable. It was made with Excel 2016, so it may not work with earlier versions. https://drive.google.com/file/d/1rhEmAH9Yr_lgwLODibHkqFosb-6Od1pn/view?usp=sharing",10.59882530120482,14.855476518072296,6.511671686746991,66.85618222891569,60.92771084337349,10.415060240963856,34.471385542168676,10.411451182825502,4.612471084337352,473,20,61,13,8,127,57,83,0.0,0.8740000000000001,0.126,0.8248,0,0,0,0,0,0,25,0,1,0,4,2,3,0,0,6,0,10,5,4,1,0,16,11,6,0,2,2,0,1,0,0,3,2,0,0,0,3,7,3,0,2,0,0,1,1,0,0,0,2,1,4,3,8,3,2,8,0,0,0,0,2,3,0,1,4,40,7,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7204941378241322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4183199076294869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30687998933908783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3949351130130976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2361092562660169,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ARandomRap,2018/03/23,Is it possible to improve my run time while maintaining my leg strength? My current run time for 3 miles is approximately 22:30 and I'm trying to get it down to 20-21 minutes. My squat is approximately 280 (I dont max out often). I want to achieve a 300 lb squat eventually but I also want to fix my run time to my ideal time frame. Is there a good way to go about doing so or will I have to sacrifice my squat a bit?,2.073659711075443,3.277406831460677,4.483178170144464,85.5659550561798,76.19101123595507,7.782343499197433,25.07383627608347,8.418075326091056,1.402738683788122,324,11,75,6,7,114,57,89,0.0,0.825,0.175,0.9254,1,0,0,0,0,0,9,0,0,0,3,5,3,0,0,3,0,8,1,1,0,0,8,13,6,0,3,2,0,0,0,0,1,0,0,0,0,2,2,0,0,0,0,0,4,1,0,0,0,0,0,11,3,12,12,1,14,1,0,0,0,0,3,0,2,6,44,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21607052101405586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2949770585786149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31666019235385623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14116291140267676,0.0,0.15355497301148235,0.22662221271289976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3045981709382093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6301989011756695,0.0,0.0,0.0,0.0,0.1834409988776438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3187296462803,0.214463923733566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,throwaway_4848,2018/03/23,"Study shows skinny men on a calories surplus gained muscle:fat in a 1:2 ratio without lifting http://www.nejm.org/doi/full/10.1056/NEJM199005243222101#t=article &nbsp; This was a 1990 study which confined sets of twins in a dormitory and fed them a 1000 calorie excess 6 days a week for 100 days total. The men were not allowed to exercise other than a 30 minute daily walk. The study found that the twins gained weight at a similar rate and in similar areas of the body to each other, but this varied a lot more between the sets of twins. &nbsp; This is interesting in itself, but the thing I found really interesting was the chart of weight gain. The average fat gain was (12.3-6.9) = 5.4 kg and the average fat free gain was (56.1-53.4) = 2.7 kg. This would give a 2:1 fat:muscle gain. (Now that I'm thinking about this non-fat gain is probably water too, but still). Keep in mind these were skinny guys (average starting BMI = 19.7) when they started. &nbsp; I just found it interesting because just from everything I've read online, I wouldn't have expected so much (33%) of weight gain to be basically muscle when you're not lifting. Maybe it's misleading to call it all muscle, but what do y'all think about this?",8.501533333333334,8.283490764444451,7.718055555555555,73.12375,61.35555555555555,11.055555555555555,32.97222222222222,10.504223727775694,3.2812888888888896,982,32,175,20,12,305,132,225,0.015,0.787,0.198,0.9926,1,0,0,0,0,0,64,0,1,2,8,10,4,0,0,19,0,13,11,5,1,2,28,24,10,0,3,9,0,3,0,0,2,3,0,0,3,18,4,9,2,5,3,1,1,4,0,0,0,10,3,6,5,23,11,6,20,0,0,0,0,8,8,0,1,9,102,24,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4374645086341264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08204104196085234,0.0,0.0,0.0,0.0,0.0,0.0,0.1494922741578656,0.0,0.0,0.13742511829765253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1735908483749657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12095525121972298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4426926061960687,0.0,0.0,0.0,0.12910505482183254,0.0,0.0,0.0,0.0,0.0,0.1332591320243311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11962427487756025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11441834326174448,0.0,0.0,0.0,0.0,0.13520752733939728,0.0,0.0,0.0,0.0,0.0,0.135891283473811,0.0,0.0,0.0,0.09893458642082062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1451041108955548,0.0,0.0,0.0,0.0,0.0,0.13462023118726832,0.0,0.08621783547585367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19051822810350166,0.0,0.10747880523109296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08941150379226702,0.17247174353298805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10795501513099526,0.4916604737472508,0.0,0.0,0.0,0.0,0.0,0.1297339910699183,0.0,0.0,0.0,0.0,0.0956044778628343,0.0,0.0,0.0 fitness,howling_mad,2018/03/23,"Guidance on the safest/suggested hex bar technique? Hi everyone, I'm curious if there's a standing recommendation for hex bar deadlifts. I utilize these, specifically the high handles, due to an existing neck injury which makes squat style movements difficult. Where I'm a bit confused is how low my butt should be. I've seen two schools of thought. One where it's more of a squat, where you start with the hips/butt low and drive up. The other starts with tension on the hams, similar to Richard Hawthorne's traditional deadlift style, in that it's more upright which seems to stress the legs more. I suppose this is mechanically more of a pull. Is there a recommendation for which is not only safer, but closer to a traditional deadlift? I feel as-if I can pull more weight starting with my hips/butt lower, however I feel as if I can retain better and more consistent form with more of upright/tight hams approach. Can anyone who comment on what their preference is? Thank you!",5.0827255985267,7.313193441988949,5.088375690607733,80.0735211786372,70.38121546961327,8.14158379373849,31.95616942909761,8.841846274778883,2.7784582688766117,787,36,141,15,15,245,108,181,0.101,0.848,0.051,-0.542,2,0,0,0,0,0,25,0,2,1,1,6,8,0,3,13,0,10,6,3,2,0,20,22,7,0,4,4,0,3,0,0,1,0,0,0,0,11,6,3,1,5,2,0,5,1,6,0,2,2,4,11,2,20,18,9,22,0,2,1,1,6,12,1,4,4,87,22,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16218405389650314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2051399401929773,0.2532281088479676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2216371001484385,0.0,0.0,0.0,0.0,0.23456065169405685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24506673252111186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15482768225516727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15717456777152328,0.17640757952107305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2347446553941041,0.0,0.21115755406554476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4925238452006106,0.0,0.0,0.0,0.2656966647891323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2135473705511752,0.0,0.0,0.0,0.0,0.0,0.18414150622987502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22658035774659996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2824512552755098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,lloyd3486,2018/03/23,"Driving shoulders down during bench press Hi, I always hear that I should drive/squeeze my shoulders together during a bench press. I start off doing it while I am still sitting up, then hold it as I lie on the bench. However, when I push the bar up, I can feel that it is not as tight as it was when I started. It feels as if i can pull back on my scapula again. Is this normal? Or did I just let go of my shoulder drive? Also when I try and focus too much on it, it seems as if I include my neck because it becomes sore. Would love to get any tips on maintaining my shoulder drive during the bench. Thanks! :)",3.1016666666666666,3.971930912698415,4.0112698412698435,91.23928571428571,73.2063492063492,6.552380952380951,25.904761904761905,6.42735559955562,0.7715142857142854,469,15,104,3,9,151,78,126,0.02,0.892,0.08800000000000001,0.8501,1,0,0,0,0,0,17,0,0,0,0,10,2,0,0,4,0,11,8,5,0,0,14,21,15,0,5,5,0,5,0,0,2,1,1,0,0,11,1,1,2,3,1,0,6,1,0,0,0,2,6,17,2,15,16,1,25,0,0,0,1,3,8,0,4,10,75,28,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2030576896390397,0.21127965577751867,0.0,0.0,0.17267257031925187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1952468424034044,0.0,0.15478571816076442,0.28043186956498484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25677657988700964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13266138535521613,0.0,0.14430713595709954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28618341553305354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2596477917262302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22917040840031624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18665853875176494,0.0,0.0,0.0,0.0,0.0,0.2487851850695628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23115690615055834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35944815003432545,0.0,0.20277880018508254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2337730691740913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1723932780943722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1803756682228024,0.0,0.0,0.0 fitness,Unicornsponge,2018/03/23,"Need help to effectively cut carbs I have been trying to cut carbs and especially non fibrous sugar for the past month for a few reasons including a hope to feel less tired and maybe a more stable mood throughout the day. I wasn't sure if I would actually see these changes, but I got myfitnesspal and starting logging meals. I began cooking more and replacing high carb meals with fat and protein. Mostly chicken and eggs and cheese. It hasn't gone particularly bador particularly well, but a negative effect I've been experiencing from all the fat I've been eating is breakouts. So many breakouts. My face is starting to look the way it did in highschool and I'm not sure what to do. I average about 75g of protein, 65g fat and 125g of carbs daily. Are there any tips i should know?",5.660723684210524,6.584416256578951,6.252473684210527,77.30831578947371,67.35526315789474,8.974736842105264,31.647368421052622,9.120678840339163,2.6184136842105263,629,25,120,11,10,205,102,152,0.097,0.828,0.075,-0.5092,0,0,0,0,0,0,12,0,0,0,2,4,7,2,0,8,0,13,11,4,3,3,27,25,13,0,5,4,0,1,0,0,2,4,0,0,0,4,10,9,0,5,1,0,1,4,2,1,0,8,5,8,4,13,15,6,10,0,0,2,0,1,2,0,3,6,69,12,1,0.0,0.0,0.2010427656740137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14009854935166546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21793855202640613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13286385025360534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21080670993799444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1041683293505744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16477052638304232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1380887782555431,0.2176681546692268,0.0,0.20462125599325348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11322149455823545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17300230034183858,0.0,0.0,0.0,0.0,0.0,0.0,0.20886879013200385,0.20697165586492552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16444071553229975,0.0,0.0,0.15275891299361066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1966664321443148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21181967427621148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16416878768432328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2916396292349289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38833696013183694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23678610795433103,0.0,0.0,0.0,0.139871944538414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1635266174382341,0.0,0.0,0.18523392512439066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14634848725324404,0.0,0.0,0.0 fitness,ion_force,2018/03/23,"Does losing weight after 50 get harder or if you eat in a deficit you’ll still lose weight? Hey guys, my dad has been trying to lose weight by hitting the gym and eating less. I don’t know if he eats less calories but he says he has. He says he’s been gaining weight since starting the gym and I’m clueless. I just always assumed the CICO applied for everyone. Is there anything different once you get older or does it just take longer? Thanks!",1.6483146067415717,4.129923550561802,2.3326853932584264,94.19026404494385,83.15730337078651,4.458876404494381,21.259550561797763,5.6839178017228535,0.04229348314606751,352,11,71,2,10,109,64,89,0.12,0.8,0.08,-0.1783,1,0,0,0,0,0,8,0,3,0,4,4,4,0,0,4,0,7,7,0,0,0,11,15,7,0,2,7,1,4,0,0,1,0,2,0,1,1,2,7,0,2,2,0,0,1,3,0,0,2,6,6,1,5,11,2,5,0,3,0,0,13,1,0,5,4,35,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10690033810412668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1057228371162076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13422758172390115,0.0,0.0,0.22485624960166,0.0,0.0,0.0,0.0,0.3943817397537213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12276204316058086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13424432083293314,0.0,0.0,0.0,0.0,0.0,0.0,0.1272090757977246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07060573801552969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4311873331442271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13682020528023786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2043347477599012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10627470056320673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0909342847709734,0.0,0.1025991935681724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09659616849201567,0.0,0.0,0.11828124218767715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0872251502273039,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6257850002128654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Breezoh,2018/03/23,"What should I trust when entering cardio into MFP? here are my stats: Elliptical Machine - 507 Calories Burnt Apple Watch: 623 Active Calories Burnt, 709 Total Calories Burnt https://imgur.com/gallery/6quYU ",9.405172413793103,13.971539862068965,5.3892413793103495,66.75489655172416,81.41379310344827,6.457931034482759,29.93793103448276,7.554174236665415,3.3102772413793105,172,7,17,3,5,46,25,29,0.0,0.812,0.188,0.7184,0,0,0,0,0,0,11,0,0,0,0,2,1,0,0,0,0,2,1,0,0,1,3,2,1,0,1,0,0,0,0,0,1,1,0,0,0,1,1,0,0,0,0,0,1,0,0,0,0,0,1,2,1,1,1,1,3,0,0,1,0,0,1,0,0,1,9,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,8emnero8,2018/03/24,"What is the best way to lower your 5k and 10k times? Assuming you can run up to twice/thrice a week, whilst also doing normal weights at the gym. What would be the best way to lower your 5k and 10k times? Would it conflict with lifting weights at the gym?",3.0948076923076933,4.42498886538462,3.3223076923076924,94.39769230769234,73.80769230769229,5.9692307692307685,22.615384615384606,5.985473137389443,0.1509076923076922,199,5,44,1,4,61,34,52,0.11,0.742,0.147,0.6416,2,0,0,0,0,0,6,0,3,0,2,1,2,0,0,5,0,6,2,0,0,0,8,6,3,0,3,0,0,2,0,0,2,0,0,0,0,3,3,2,1,1,2,0,1,0,0,0,0,0,2,3,2,7,3,2,10,0,0,0,0,3,3,0,1,4,29,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1860348569166361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4882635815876365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2279289023216419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27129791204051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3693031810013441,0.1866024861655156,0.5665635613082387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33050865188825823,0.0,0.0,0.0 fitness,HealthAndComfort,2018/03/24,"More reps or weight? - Pull-ups I'm training for a fitness test in about two weeks and am trying to get to 23 pull-ups for a single set. Should I increase my daily pull-ups from 50 to 100 (with as little rest time as possible) or just start doing weighted pull-ups? Current max for a set is 21",0.9053763440860224,2.7689160967741984,2.523870967741935,95.37247311827957,81.58064516129029,4.778494623655916,20.010752688172047,5.46131890053228,-0.26984731182795674,226,6,51,1,6,74,46,62,0.0,0.915,0.085,0.5803,1,0,0,0,0,0,10,0,0,0,0,2,0,0,0,3,0,4,2,0,0,0,6,7,5,0,1,3,0,2,0,0,1,0,0,0,0,0,2,2,0,0,0,0,1,0,0,0,1,0,2,2,0,12,6,4,10,0,0,0,0,0,3,0,2,4,29,2,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15487816597781628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29711171884756743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33419264030716705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2098224366207644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1728571071634047,0.0,0.0,0.0,0.0,0.20126395232997013,0.0,0.2895797424798701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23778705634309416,0.7219704530369916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Scratchy_The_Toon,2018/03/24,"Are there any beginner programs only using machines? I don't have like any strength and wanted to use machines for a little bit before using weights and squats etc, and then do Phrak's Greyskull after a month or 2, but cant find a good machine only program in the wiki. I know its not recommended, but ill eventually make the switch to one of the wiki programs. I'm just wondering if yall know any beginner programs using machines you'd recommend. 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Curious Has anyone here used atlas stones that isn't a swole monster, but someone who is weak like me (sbd) 240, 180, 330 Wondering what good a 175lb atlas stone could do for my physique? Never felt one, but i will in a week! hopefully i can shoulder it, or at least lift it and walk around with it for a second. 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I have heard that it is recommended to take rest once a week Because muscles tear and they need some time to grow back or something .. But what about weight loss ? Is it necessary in case of weight loss too ? If its not necessary Is it okay to take one day rest ?. Will it make a big difference ?",2.7672727272727258,4.8506699696969715,3.003030303030304,93.12454545454548,76.57575757575758,7.4303030303030315,23.12121212121212,8.344100000000001,1.1285939393939397,262,8,58,5,6,80,47,66,0.111,0.836,0.052000000000000005,-0.6322,0,0,1,0,0,0,8,0,0,1,3,3,4,0,0,3,1,5,4,0,1,0,8,10,4,0,2,4,0,3,0,0,1,1,1,0,0,7,1,3,0,0,1,0,1,1,3,0,1,1,4,2,1,7,8,4,8,0,3,0,0,2,2,0,3,5,36,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1464312153940413,0.0,0.1160861838118262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12281352510200227,0.0,0.0,0.0,0.0,0.1989619440561264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12711550026542248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14120364989939238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4056098408255409,0.12904232318321054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1466046202280796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2863638191899626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1110430085055431,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3055077173662702,0.6956882404744138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,eehoe,2018/03/24,"Does delaying water until after cardio help your endurance? Watching many (gimmicky) workouts in the past (taebo, p90x, insanity etc) they also use a glass of water at the end of the workout as a reward. Does it really help you out in the long run, vs taking water during the workout? ",7.435320512820509,7.707752403846152,8.416153846153849,65.59551282051285,63.42307692307693,9.241025641025642,32.717948717948715,8.841846274778883,3.12255641025641,223,8,32,3,3,76,40,52,0.063,0.778,0.16,0.6966,0,0,0,0,0,0,10,0,2,1,1,1,1,0,0,7,0,0,4,0,1,0,4,2,3,0,0,1,0,0,0,0,0,1,0,0,0,1,1,3,1,0,3,0,1,0,0,0,0,0,1,3,1,9,2,1,11,0,0,1,0,5,4,0,0,6,22,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23112185726526374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5058306519228065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25597781345203097,0.0,0.3223234733110723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3874357360849932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2557654909398317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2930116207568318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2758935406034101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1851477389890613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21730017719374448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24961256455709185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PescadoPodrido,2018/03/24,"I used to do routines at home daily, but now it feels boring, should I go to the gym? Hello! Im a 16 yo male, 5'7'', 136lbs, I got a little fat last year so I started doing [this routine](https://www.youtube.com/watch?v=0PET7imkXWU) at home every day, did it for weeks straight, lost some weight thanks to it and a good diet, but now I got bored of it, so I have this questions: Should I hit the gym for the first time in my life? If yes, should I pay for 6 months directly? Is eating chicken every day for weeks okay? Thanks in advance",2.346,4.508773742857144,2.55261904761905,95.4632142857143,78.23809523809524,4.961904761904762,19.07142857142857,5.6839178017228535,-0.4108285714285715,413,9,89,2,10,125,70,105,0.09,0.722,0.188,0.917,0,0,0,0,0,0,28,0,0,0,3,4,7,0,0,6,2,8,5,1,1,0,11,18,6,0,4,3,0,2,0,0,3,2,0,2,1,6,1,4,0,2,2,1,2,0,3,0,1,4,2,9,4,12,10,1,20,0,1,0,0,3,6,0,3,12,51,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23546585841127246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18679942971568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3076210699641203,0.0,0.0,0.0,0.0,0.0,0.09230533754284136,0.0,0.0,0.0,0.0,0.15528126439830836,0.0,0.0,0.0,0.0,0.0,0.0,0.1037502633629762,0.15311854635346528,0.2920119608276027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3662352753294262,0.0,0.0,0.0,0.0,0.0,0.197190821401252,0.0,0.0,0.0,0.0,0.0,0.0,0.1488067618350213,0.0,0.0,0.0,0.0,0.12894405728684072,0.0,0.1829681568872557,0.0,0.0,0.0,0.0,0.19928044325869104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1457137293803742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20450347799621652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12921343072903366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3361443955369414,0.0,0.0,0.0,0.0,0.0,0.0,0.10644933974744142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15766898232671342,0.0,0.0,0.0,0.0,0.2928693597108728,0.22230291627609566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1175594912198088 fitness,Miramat,2018/03/24,"Getting bigger on a college budget I've been made aware by a few of my friends that even though I go to the gym pretty often, I'm not as big as I ""should be"". I'm 5'11"", 160lbs, 19/m. I've been hitting the gym on a regular basis for around 2 or so years, and I have to say that I'm not making the progress that I want to see. Problem is, I don't eat enough, and I know that. However, I'm living on a college budget right now, and I'm not working, so I can't really dish out a ton of money for a ton of food. I suppose I don't really have a target weight, but I'd say around 180 is where I'd like to be. I'm trying to get a bunch of calories without spending a bunch of money, any suggestions?",3.1322222222222216,2.2773858598726133,5.418428874734608,87.28557678697805,72.56687898089172,8.251663128096249,26.998584571832986,7.3871296695380915,1.189481811748053,528,15,130,5,9,189,86,157,0.027000000000000003,0.907,0.066,0.6167,1,0,0,0,0,0,22,0,0,0,2,9,3,0,0,12,0,12,4,0,2,0,19,27,10,0,3,6,0,1,1,1,1,0,2,0,0,4,6,4,0,1,2,5,1,7,1,0,0,3,4,10,2,22,20,6,13,0,0,1,0,4,10,0,2,3,81,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13618227739215313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3565440764405517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20491388370369196,0.0,0.0,0.0,0.20692000113868134,0.0,0.13226849142946134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.242152715606715,0.0,0.15471880024221069,0.0,0.20925303360306916,0.0,0.11381121148681834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11005653556041248,0.0,0.0,0.0,0.0,0.0,0.0,0.09783592200669644,0.0,0.1768314442700725,0.0,0.0,0.0,0.0,0.0,0.0,0.1894889202444424,0.1336737408295367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2037343355474076,0.0,0.19161981870945166,0.0,0.0,0.0,0.0,0.0,0.0,0.2565807493515308,0.0,0.0,0.0,0.0,0.17101920045192195,0.0,0.3185063291615078,0.0,0.0,0.15957966365120133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19675242525654887,0.0,0.0,0.0,0.0,0.0,0.0,0.13596200702047964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11811733110465104,0.0,0.0,0.2438602409125433,0.0,0.0,0.0,0.0,0.0,0.19304152360915466,0.0,0.14579017721527035,0.0,0.0,0.0,0.0,0.0,0.1289595581139989 fitness,Dacnomaniac,2018/03/24,"Thinking of working out 4 days a week instead of 3 - Lvysaur 4-4-8 Recently I've started Lvysaurs 4-4-8 beginner routine and I am really enjoying so far and am progressing nicely. However, upon further research I have read a few times that in order to maximize muscle gain you should be aiming to train around 4-6 days a week. After reading this it has made me feel as if I am not putting as much effort into working out as I could. Is it recommended for me to do an extra day, and if so, how would I break it up? ",6.833457943925233,4.7424123457943965,8.415813084112152,72.84110280373835,65.72897196261681,11.550654205607474,39.15700934579439,10.355215969177356,3.9774725233644865,399,19,81,8,5,142,76,107,0.0,0.8809999999999999,0.119,0.8955,1,0,0,0,0,0,13,0,1,0,5,5,2,0,0,4,0,11,0,0,2,0,17,15,11,0,5,3,0,1,0,0,2,0,0,0,0,5,7,0,0,2,2,0,1,1,0,0,0,1,1,8,2,17,10,3,22,0,0,0,0,1,9,0,2,10,58,13,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20050330641397532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17982859459884587,0.0,0.0,0.4357660095257781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11388354096674246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21311898050371647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1655706712355375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2264193243219177,0.0,0.0,0.4505838220165347,0.0,0.14428872054402253,0.0,0.2223884012422857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1594196329660079,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14431890494015695,0.0,0.0,0.13133398421715212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3613333812798939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3279416431894081,0.0,0.0,0.15999761201347998,0.0,0.0,0.0 fitness,soulveil,2018/03/24,"nSuns help needed Ok so I started nSuns like 3-4 months ago with a 1RM bench of 135 so I set the training max to 120 because I heard it's supposed to be 90%. Since then I've almost always hit 3+ reps, and now my training max is 185 (from hitting 3 reps of 170 last Friday). Yesterday when I did bench I could only do 175 for 1 rep. Should I lower my training max to 90% of 175 or should I deload or something like that? ",1.6264285714285691,2.5274684130434792,3.516149068322985,93.26239130434784,76.82608695652173,5.691925465838509,22.92546583850932,5.288315135182226,0.1003118012422366,322,9,76,1,7,109,65,92,0.026,0.853,0.122,0.8035,1,0,1,0,0,0,11,0,0,0,0,4,3,0,0,2,1,7,0,0,0,0,9,12,7,0,4,2,0,0,2,0,2,0,1,0,0,2,2,0,0,0,0,0,0,0,0,0,0,2,1,9,3,9,4,0,9,0,0,0,0,2,0,0,3,10,37,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.293825572008597,0.0,0.3319164061372086,0.0,0.0,0.0,0.2758071686850215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2020592589555928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26464949631285234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22217540060542465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2701899152739126,0.0,0.0,0.0,0.0,0.0,0.3238761501744462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26457386552889434,0.0,0.0,0.2457786441386107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2520956552525089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2741929986847722,0.0,0.0,0.0,0.0,0.25517955668841674,0.0,0.0,0.2346141094020681,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Saddsalmon,2018/03/24,"PPL vs Nsuns I’ve done ppl for a few years now and I’ve gotten a decent amount of gains from it, But I’ve noticed nSUNS being mentioned a lot i want to know which is better to keep continually making gains in bench squats, deadlift, and biceps. And i feel like nsuns neglects the biceps more. ",4.465677966101693,5.314048745762714,4.962500000000002,85.75527542372883,70.01694915254237,6.5779661016949165,23.224576271186447,5.985473137389443,0.4134033898305081,232,5,47,1,4,74,43,59,0.054000000000000006,0.754,0.193,0.743,0,0,0,0,0,0,5,0,0,0,3,1,3,0,0,4,0,3,2,2,1,0,12,9,4,0,1,2,0,1,1,0,0,0,0,0,0,2,3,0,2,2,0,0,0,0,1,0,0,2,1,2,2,6,6,4,4,0,1,0,0,1,1,0,1,4,25,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3306762566493692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3826203642854741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18905055296999285,0.2671078463668123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33233155138863096,0.0,0.0,0.20548074724599988,0.0,0.0,0.0,0.0,0.0,0.0,0.1826642848520536,0.0,0.0,0.0,0.0,0.0,0.0,0.3178688068321603,0.0,0.0,0.2495751843628029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4256774473867939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2205306330469041,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24077358269407556 fitness,andoruh,2018/03/24,"Percentages for various rep ranges I'd like some input for a good percentage to start with before adjusting them personally for the following rep ranges: 3 x 10 5 x 5 7 x 3 I've done various programs from SS, 5/3/1 and most recently nsuns CAP3. Taking the leap for a personal program of my own making and want some info for these. Thank you",2.4769083155650296,4.978427522388063,4.521961620469085,79.69014925373135,79.74626865671641,9.201705756929641,25.989339019189767,9.606745405546679,2.964895095948828,272,11,51,9,7,93,51,67,0.0,0.847,0.153,0.802,0,0,0,0,0,0,6,0,1,1,0,0,3,0,0,4,0,1,0,0,1,0,10,7,2,0,1,0,0,0,1,0,0,0,2,0,2,1,3,0,0,2,0,0,1,0,0,0,0,1,2,3,3,9,6,6,3,0,0,0,0,4,0,0,3,3,26,4,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27687295775596543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33297495744596056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.272911870418623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15896339597369005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2171925337742066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5682155411298324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3212718053678897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2303044268854482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24464397867002344,0.0,0.0,0.2995646115427217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19191654446164408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Gh0stWrit3r,2018/03/24,"Adductors: Stretches and breaking up fascia Hi all, From years of sports, my adductors have gotten to be very tight and as a result of the tightness (and strength), they have gotten to be quite big, which makes wearing narrower cut pants tough to do. I'd like to focus on breaking up the fascia tissue in this area, but find the roller does not get into this area good enough for me. I would be keen to hear suggestions on other ways I can break up the fascia tissue there, as well as stretches that you like for this area so I can improve range of motion, etc. Thank you P.S. - I did a search in the Fitness channel and couldn't find any posts addressing this, which is why I'm asking",7.086876332622602,6.304634276119405,6.493624733475483,82.60201492537314,64.44776119402985,9.149680170575694,30.33688699360341,7.957251820313856,1.8884469083155648,539,15,107,5,7,166,88,134,0.02,0.8059999999999999,0.175,0.9723,1,0,0,0,0,0,17,0,2,1,2,3,9,1,0,7,0,12,1,1,2,1,16,20,9,0,2,2,0,2,2,0,1,0,2,1,0,8,5,0,2,2,3,0,1,2,2,1,0,3,4,9,7,22,12,3,23,0,0,0,0,7,16,0,0,3,70,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1596168558518219,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21943042491155948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20540403322134165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2425272996390264,0.26177354483495924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42905752364912747,0.0,0.0,0.0,0.0,0.0,0.12263090301022556,0.0,0.0,0.1968710216515933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2645451845644326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2293435321999215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1566766441988683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22479576052460293,0.0,0.0,0.0,0.0,0.0,0.0,0.2496523718837393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2160975667149065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19366761964933404,0.0,0.18630888502675524,0.0,0.0,0.21104042020614647,0.0,0.21179723934663047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16673752513594856,0.0,0.0,0.15115123342314496 fitness,shlgn,2018/03/24,"Question about DOMS and the general advice section. In the general advice section it says that people should just harden up and work out when they have DOMS, is DOMS not the stage where your muscles are rebuilding? I didn't know that I could work out when I had DOMS as I thought I needed to let myself recover, surely that is why they are sore because they haven't fully rebuild, thanks in advance.",11.068245614035085,7.788544421052634,9.661052631578947,70.91903508771932,58.73684210526316,12.238596491228073,41.12280701754385,9.725611199111238,3.9745491228070176,320,12,57,4,3,99,51,76,0.069,0.892,0.039,-0.2987,0,0,0,0,0,0,6,0,1,3,3,5,2,0,0,3,0,11,1,0,0,1,15,15,5,0,3,2,0,0,0,0,1,1,1,0,0,4,4,0,0,3,0,0,1,3,0,0,0,3,1,10,2,8,9,2,12,0,0,0,0,6,8,0,1,2,45,14,2,0.0,0.0,0.0,0.0,0.0,0.5151221029448212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16067200770596407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21044205611138694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1448531462885222,0.0,0.0,0.0,0.0,0.26952184276939484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1954364695244134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18272873306700954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29526273076879045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20960428954501595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24841497948202704,0.0,0.0,0.0,0.0,0.24266313984326945,0.0,0.0,0.0,0.0,0.0,0.20924798072614112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2378341593165404,0.0,0.0,0.0,0.0,0.3837694101501296,0.0,0.0,0.0,0.0,0.0,0.0 fitness,onlyslavesobey,2018/03/24,"Shoulder Stability Program Hi all, I was hoping someone in the community has a recommendation of a comprehensive shoulder stability program. I am looking for a program that is very much like physical therapy. I have no issues to speak of, I have just been sedentary for some time and would like to build up a strong base for my joints and stabilizing muscles before jumping in full tilt. I am looking to return to competitive athletics that I have have been away from for a few years now. Thank you for any suggestions.",6.2788601823708206,8.205010989361702,7.096079027355624,68.10500000000002,66.76595744680851,10.052279635258358,36.83282674772037,10.290406445055957,4.304618844984804,419,22,68,11,7,139,63,94,0.023,0.789,0.188,0.9281,0,0,0,0,0,0,7,0,1,0,1,2,5,0,0,6,0,12,2,2,0,1,7,16,2,0,2,1,0,0,2,0,1,0,1,0,0,2,2,0,0,0,0,0,1,1,0,0,0,3,3,8,5,16,12,5,10,0,0,2,0,4,5,0,2,6,54,10,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1866478545768429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25787200093955565,0.0,0.0,0.0,0.0,0.2335523060749924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2726089499762954,0.0,0.0,0.0,0.0,0.0,0.286473594036899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2681826929727851,0.0,0.0,0.0,0.4609684874696232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20176577977643656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2325560982343639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25269353284378143,0.3138784189423965,0.0,0.0,0.0,0.0,0.0,0.16004467179470078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2264650905171907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1949744040376798,0.0,0.0,0.1767485851322862 fitness,Marokman,2018/03/24,"Erg for a beginner? I started going to the gym 2 weeks ago, I go 2-3 times a week. I went with my friend who introduced me to Erg, and ever since I've been mainly doing erg mixed with a bit of biking/running with some Dumbell curls mixed in. Im not very strong as of right now and cant lift for my life, I was wondering if it would be viable for me to stick mainly to Erg if I just want to lose weight.",3.741,2.7429466555555564,5.327777777777778,88.92500000000004,71.33333333333333,8.533333333333333,24.66666666666667,7.554174236665415,0.8466,309,6,77,3,5,106,63,90,0.068,0.877,0.055,-0.2775,0,0,0,0,0,0,9,0,0,0,2,3,3,0,0,4,0,6,2,0,0,1,14,12,5,0,4,4,0,1,0,1,1,1,0,0,0,2,5,1,0,1,1,0,3,2,1,0,0,3,1,9,2,15,7,4,13,0,1,0,0,2,2,0,4,8,47,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.21200920725963687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2611109971351476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21634237910291101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18478165448874206,0.0,0.0,0.0,0.2718509182462612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2583439508009701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16893239226385998,0.0,0.0,0.0,0.0,0.0,0.2675693370316285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20424932690388364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1978433663547853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16928530422397284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1394615773446652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1973397700958361,0.14106828537413504,0.0,0.3836944687313776,0.29124384825438543,0.0,0.22171239314083985,0.0,0.0,0.0,0.0,0.2593689689722149,0.0,0.0,0.0,0.1698990514586516,0.0,0.0,0.0 fitness,lompa_ompa,2018/03/24,"Ideal number of reps in the 1+ week (531 program)? Hi I’ve been doing the 531 program for a while now (8 cycles). So far I’ve been hitting the required reps in the AMRAP sets plus 4-5 extra (I.e 10 in the 5+ week, 7 in the 3+ week and 5 in the 1+ week). However, in the latest cycle I’ve only managed to do 3 reps of the bench in the 1+ set. Should I add more weight next cycle or retry the current cycle until I can do more reps? Thanks!",1.140126050420168,1.2493893431372598,4.206582633053223,90.85676470588238,77.13725490196079,6.220728291316527,21.434173669467786,5.288315135182226,-0.019735574229692517,331,7,83,1,7,122,57,102,0.0,0.872,0.128,0.9028,2,0,0,0,0,0,21,0,0,0,2,2,2,0,0,12,0,7,1,0,0,0,7,9,6,0,2,1,0,1,0,0,1,0,0,0,0,0,3,1,1,0,0,0,0,0,0,0,0,2,1,2,2,13,5,3,20,0,0,0,0,1,8,0,1,10,42,2,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2808962196887682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2008763082742929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2431675983223739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8474493672202588,0.3216288414660017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sycamori,2018/03/24,"I work nights in a physically demanding high stress job. How do I fit the gym into my schedule? Hey guys! I'm a vet tech for an emergency clinic. My shifts are usually either 6PM to 2AM or Midnight to 8 AM. I don't really get a ton of time off, in April I get I think maybe four days off in total. It's a very high stress job, physically demanding as hell (restraining large animals is tough) and I'm on my feet for my whole shift. I figure if I go to the gym before work I'm going to not get enough rest or if a large animal comes in I'm going to feel exhausted. If I go after work it'll have to be at 3AM some days and I might be too tired from the stress of the day to go. What would be the best way to fit this into my schedule? Thanks!!",0.13430214723926426,1.856365263803685,2.8616526073619646,92.6910065184049,83.47852760736197,6.774386503067484,17.54946319018405,7.8658589789855275,0.3004972392638039,570,12,139,11,16,200,96,163,0.157,0.77,0.073,-0.9175,2,0,0,0,0,0,16,0,0,0,4,2,8,1,3,11,0,12,4,1,1,1,21,28,9,0,4,7,0,1,0,0,3,3,0,0,1,4,5,0,1,3,2,0,6,2,6,0,1,0,1,14,2,25,22,8,31,1,0,0,0,2,14,1,7,10,84,18,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11500110576023803,0.0,0.14182962601236987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1164181484376363,0.0,0.0,0.0,0.0,0.0,0.0,0.2614780928381659,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13964414719280274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06833495602386902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.211827961996456,0.0,0.38403898805327796,0.0,0.0,0.0,0.0,0.13381789812531195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2855828421143113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26822733359252515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13577446321633893,0.0,0.0,0.0,0.0,0.14337081021938933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1268273662095641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08657935369251935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4644351839813905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12442624174374395,0.0,0.0,0.0,0.08659746561075568,0.0,0.0,0.07880596229914817,0.15533289604431091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14884657324230022,0.11151136232928832,0.0,0.1072742961420276,0.0,0.0,0.0,0.0,0.0,0.15088806238069544,0.0,0.0,0.0,0.2951683479742864,0.0,0.0,0.09600535501489298,0.0,0.0,0.0 fitness,sugarbooger1234,2018/03/24,When should I take a rest day? I just started running and I'm not sure when I should take a day of rest since my muscles are at a beginner stage.,0.5355208333333329,2.1886123437500022,2.213750000000001,98.18958333333336,81.8125,5.516666666666668,23.166666666666664,6.42735559955562,0.2731541666666661,113,4,28,1,3,37,22,32,0.076,0.924,0.0,-0.2411,0,0,0,0,0,0,2,0,0,0,0,3,1,0,0,3,0,3,0,0,0,1,6,7,3,0,2,2,0,0,0,0,2,0,0,0,0,0,1,0,0,0,0,0,1,1,0,0,0,0,0,4,1,2,5,2,9,0,0,0,0,0,1,0,0,6,19,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5266390417327733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3377497210337961,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2889966205601069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3848176237608679,0.0,0.6139811034651278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,toastman2013,2018/03/24,"Is there a difference between lower body workout and leg day? I know this may seem like a dumb question, but I can't find anything on the internet. I used to follow this weekly routine: Monday- Chest, Tuesday- Biceps/triceps, Wednesday- Back, Thursday-legs, Friday- shoulders. However, After some research I found that an upper lower split is probably more effective for someone who has been lifting for a few months. I have no problem with organizing my upper body workout, but my main question is can a just copy paste my former leg day workout into my lower split? Also, can I do cardio on rest days, I'm trying to lose a bit of fat (I've got 16%BF if that matters) Thanks.",6.481190476190478,7.333338031746035,6.7540873015873,74.69160714285714,65.50793650793649,8.204761904761906,36.38492063492063,8.07648339933343,3.1242730158730168,536,26,86,6,8,173,93,126,0.151,0.77,0.079,-0.8136,4,0,0,0,0,0,25,0,0,0,2,4,5,1,0,7,0,11,8,7,2,0,19,19,5,0,2,4,0,0,1,0,1,2,0,0,0,5,3,1,0,7,3,0,1,2,3,0,0,3,0,10,2,11,15,6,18,0,1,0,0,3,5,1,6,13,58,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1454474728999023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1496697903500952,0.0,0.0,0.0,0.0,0.1398526688141775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19856326319921733,0.4040500852714316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35188806988535576,0.0,0.0,0.0,0.0,0.1900234099254676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16623285642821709,0.0,0.0,0.19941943074782248,0.0,0.0,0.0,0.0,0.0,0.0,0.14546415344793787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09995518749352633,0.0,0.0,0.0,0.0,0.0,0.0,0.08885622174081008,0.0,0.0,0.0,0.0,0.20347454253545766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14517298695563882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17362277521038072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1960948440675634,0.17403232628620258,0.0,0.0,0.4074891346172103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16557456111474744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1541043234582421,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1674484832555117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1234829702255008,0.0,0.0,0.0,0.0,0.15708387405880034,0.0,0.0,0.0,0.0,0.14589126198954902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CosmoYamon,2018/03/24,"I may get ripped apart here but...should I be squatting? My workout is as follows: Monday: Football (soccer) Tuesdays: Chest and Back (3 x 8-12 reps) Wednesday: HIIT Thursday: Shoulders and Arms (3 x 8-12 reps) Friday: HIIT Weekend: Rest I'm basically a complete novice when it comes to working out, though been playing football all my life. I started this workout schedule two weeks ago. I asked the PT who made me it whether I should be incorporating squats. He said through football and the HIIT classes that I am getting plenty of leg work and wouldn't want to overdo it. He is right in that my legs get absolutely wrecked as there is a lot of leg work in the HIIT classes. My arse is positively hanging off me today. Should I be squatting heavy? Edit: sorry for poor format ",3.736703296703297,5.942016537414968,4.553333333333335,82.55769230769229,74.10204081632655,5.611512297226583,31.035583464154897,6.297961479604792,1.720680167451596,609,29,107,4,13,196,99,147,0.044,0.918,0.038,0.2354,0,0,0,0,0,0,28,0,0,0,3,5,1,0,0,5,0,13,7,6,1,1,15,24,9,0,4,1,0,0,0,0,4,1,1,0,0,7,6,0,0,0,5,1,3,1,0,0,1,3,1,13,1,12,14,3,21,0,0,0,0,5,6,0,2,12,64,20,6,0.0,0.0,0.0,0.0,0.0,0.0,0.1951467588649998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2058074386610237,0.0,0.0,0.1692792166950009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1896368813558413,0.23081961726595354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3450526798104022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15549611851163855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18716084434522245,0.0,0.20830812214571545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1880040714309068,0.20940991642423396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2464361971327537,0.1558209611261217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2162930063664712,0.0,0.0,0.0,0.2086733221886273,0.0,0.0,0.0,0.0,0.2150513287452824,0.0,0.0,0.0,0.0,0.0,0.12984822227881793,0.0,0.17658839664368592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4808082394025053,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Pan-Iranist,2018/03/24,"How to train core for athleticism They say the core muscles are the most important to train for soccer players other than legs. I am wondering what a good corr workout would look like for a soccer player. I’m not looking to make my abs seem nicer, but stronger/ or should I say more suited for soccer. What exercises and at how many reps and sets? Thanks.",3.02905462184874,5.624002955882354,3.2956302521008425,88.73676470588238,78.26470588235293,6.238655462184874,22.94957983193277,7.447530270364453,1.0073168067226892,283,9,54,4,7,87,51,68,0.0,0.84,0.16,0.8421,0,0,0,0,0,0,7,0,0,1,0,2,3,0,0,4,0,4,2,1,3,0,13,11,6,0,2,3,0,0,1,0,2,1,2,0,0,3,2,0,0,2,6,0,0,1,0,0,0,0,4,4,3,9,9,2,2,0,0,2,0,3,1,0,4,1,33,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2514909585688607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14648632457599645,0.0,0.0,0.0,0.5035789500527821,0.0,0.0,0.0,0.0,0.0,0.2001450447321678,0.3039899637913438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.47688845319890094,0.0,0.0,0.0,0.2729624153020163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2760517202664212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3251629040669691,0.0,0.0,0.0,0.2129972185548408,0.0,0.0,0.0 fitness,FutureMeBetterMe,2018/03/24,"Left Glute Sorness & Squat Hip Wiggle, Whay does it mean ? 1) I do this slight side wiggle of the hip towards the end of my sets when squatting. Its only when i am starting to struggle when coming back up. It starts from Left/Center towards the Right and Back to Center as I am coming back up. My friends say my form is decent and I am improving except for that wiggle when I am struggling. What does this wiggle mean ? 2) Left Side Soreness only Background: On Wednesday I Ran 5 km and tried to increase my Squats from 135 5x5 to 140 5x5. I messed up my tracking and ended up doing 135 5x5 and 140 Pounds 2 Sets of 5 Reps and 140 Pounds 3 Sets of 4 Reps. I then did the Glutes kick Back Machine 5 Sets of 10 Reps and Hamstring Curls 5 Sets of 8 Reps. My Left Glute has been super Sore since Wednesday and I barely feel any soreness in my Right Side. Now with the error and amount of focus on Glutes I should expect soreness but I don't understand how I only feel it on one side and not the other. No soreness on the right side with or without movement or when I grab/poke. I was successfully able to do 140 Pounds 5x5 on Friday and again only the Left Side is sore. Should I be worried ? Thanks. ",2.408786104605777,4.1600482704918065,3.2078220140515232,92.7588797814208,76.54098360655738,5.1394223263075745,21.86494925839188,5.288315135182226,-0.005614910226385828,934,25,197,3,21,295,119,244,0.063,0.857,0.08,0.7329,0,0,0,0,0,0,23,0,0,0,2,12,7,0,2,8,0,17,8,2,1,0,30,28,22,0,3,6,0,2,0,1,2,6,1,0,0,9,15,0,0,5,0,0,5,4,3,0,1,4,3,22,4,32,21,3,55,0,0,0,0,2,27,0,2,18,119,31,1,0.10816858673552518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11720061853558335,0.0,0.07355834823904782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3326998654049186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18635531914284945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18931811837500165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19161052342032145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1093865751117185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08357078178808587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5876274299258071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23565460332559496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07329783379701975,0.3290683379022559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2771261461470652,0.0,0.08602000174125797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08947817273095927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1531245648641305,0.0,0.0,0.0,0.0,0.22616258554817265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09958710175811626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07343937002090829,0.0,0.0,0.11260731356178108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1042706576080271,0.0,0.0,0.1098504504580758,0.0,0.0,0.0,0.0,0.0 fitness,Itsbulmer,2018/03/24,What’s the common difference in 1RPM between decline bench and flat bench? And why is this? I rarely ever do decline but I wanted to change things up the other day and I ended up putting up an extra 20 pounds with ease compared to my flat bench max.,2.2216000000000022,4.524677960000002,2.942,91.781,79.4,4.800000000000002,22.0,5.6839178017228535,0.1898,198,6,39,1,5,62,38,50,0.0,0.926,0.07400000000000001,0.5588,0,0,0,0,0,0,3,0,0,0,0,1,0,0,0,3,0,2,0,0,0,1,7,3,4,0,1,1,0,0,0,0,0,0,0,0,0,4,4,0,0,0,0,0,1,0,0,0,0,0,0,4,0,8,3,1,9,0,0,0,0,0,4,0,0,4,27,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.404386856378798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2465300160566769,0.0,0.0,0.0,0.0,0.3993867224484123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3385743097589429,0.0,0.0,0.0,0.3457815805108204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3842830219000064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2539606168401915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2254704551132651,0.0,0.0,0.0,0.0,0.0,0.3449357054558766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sweeden87,2018/03/24,"Go hard or continue with current weightloss Hello all, Firstly I started December @ 250lbs I am now 230lbs. I have 2 weeks off work soon and I am debating using my time to maximize weightloss and gain some muscle. Current Week: 2050cals a day, No alcohol. Kickboxing 3 times a week and 3 runs a week with football (soccer) on a Friday afternoon. I have access to 20Kg barbell, 10Kg dumbbells, skipping rope and a bench. I am thinking of dropping calories for 2 weeks by 500cals and exercising twice a day. Weights in the morning and kickboxing every evening. Is this too much? ",3.948811188811185,6.8506573076923125,4.662657342657344,78.47325174825177,76.88461538461539,7.243356643356643,35.416083916083906,8.296473431620573,3.4836846153846155,456,27,72,9,11,146,75,104,0.052000000000000005,0.911,0.037000000000000005,0.1531,2,0,1,0,0,0,16,0,0,0,3,4,0,0,0,7,0,6,3,0,1,1,13,10,7,0,0,1,0,2,0,0,0,2,0,0,0,1,8,2,0,1,2,0,2,1,0,0,2,0,2,7,0,10,10,3,23,0,0,0,0,1,3,0,2,17,48,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.203950291366626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24615247037991145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12604824851902627,0.0,0.1607912221828818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16232870061611426,0.0,0.0,0.0,0.0,0.0,0.0,0.10845896641523643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17095546494059088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1402896125082357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13507777898170456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12228278777021648,0.0,0.0,0.2225610806249166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16482478506170187,0.0,0.0,0.0,0.0,0.7654030702988219,0.2323921284521984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1389340446138187,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BunnyBrewJustForYou,2018/03/24,"Advice on stretching. I've never been very flexible, but i want to be able to do the splits. Im a guy who goes to the gym regularly 205lbs, 6'2"". Im following a 12 minute stretch video for semi beginners. Would I gain anything by stretchinf multiple times a day? Should I limit it to one session after I workout? How long before I should expect to see serious results? I appreciate any insight on the matter",2.1566104078762294,4.79446817721519,4.263713080168774,80.1280872011252,82.41772151898734,7.055414908579465,27.765119549929686,8.167268648758528,2.410492545710268,322,15,57,7,9,110,60,79,0.038,0.807,0.155,0.8688,0,0,0,0,0,0,10,0,0,0,2,1,1,0,0,6,0,6,0,0,2,1,12,9,2,0,5,1,0,0,0,0,3,0,0,0,1,2,0,0,1,1,3,0,1,1,1,0,1,1,1,6,0,10,4,0,11,0,0,1,0,2,4,0,0,6,34,8,1,0.2651154020869948,0.0,0.0,0.0,0.0,0.25906770258905376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18028756461366985,0.0,0.0,0.0,0.0,0.0,0.0,0.2181673866213674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2255936805040077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17097750189611846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2625059294502647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5727402565707279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23461878815181675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20447334193559974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17964905769468228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21126265085651602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1545909229585143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21874797185278855,0.1563719330541247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1883303751101147,0.0,0.0,0.0 fitness,BigFads,2018/03/24,"Does switching excersises from workout to workout matter alot? i workout each muscle group twice a week, i was wondering if switching some exercises each workout matters alot? The powerlifts is something i always do but let’s say i do bent over dumbbell rows on my first back day, and bent over barbell row on my second. Does it affect much or does it not really matter? Edit: I can’t spell exercises",4.350579150579147,6.985696837837839,5.4355598455598475,74.92121621621625,73.86486486486487,7.471814671814672,30.841698841698843,8.418075326091056,2.8368671814671815,322,15,51,6,7,106,54,74,0.032,0.912,0.056,-0.3591,1,0,1,0,0,0,7,0,0,0,1,1,0,0,0,4,0,6,2,0,1,0,15,7,4,0,1,4,0,0,0,0,0,2,1,0,0,2,3,0,0,1,6,0,0,2,0,0,3,1,1,7,0,6,5,6,10,0,0,0,0,2,6,0,6,4,38,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21960539661236264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20294079004209292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17020874780684894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6928833914413234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2244930942382007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26987953985312274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.194014053472474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1690760769054266,0.0,0.0,0.0,0.0,0.0,0.0,0.20988246678785727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20318111389600724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21170341774268392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2862136499875152,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,fortylightbulbs,2018/03/24,"Resistance or other workout to compliment playing pickup bball I played a lot when I was younger and got back into it a couple years ago, I'm 28 now. I'm playing well at first but I play mostly 21 year olds in much better shape and after a game or two it definitely shows. I'm 145. 5""11, and play mostly like a 2. After a few possessions I start getting tired and my shot starts to go. After playing my joints are sore. Right now I'm just doing a Greyskull LP variant, 3x week, alternating days of bench, row, squat then ohp, chin up, deadlift. My goal has been just to put on lbs. I'm eating at around a 300 calorie surplus. I know I should be aiming for at least 500 ish but sometimes I miss it. Is there something I can be doing better for fitness training to compliment my once a week pickup games and the bball drills I do throughout? My main fitness goal right now is to play better in those pickup games. ",2.030054644808743,4.230029737704921,3.2056010928961736,90.18796448087431,79.49180327868852,5.3781420765027335,22.73497267759563,6.42735559955562,0.5162874316939892,714,23,144,6,18,230,115,183,0.046,0.7140000000000001,0.24,0.9876,0,0,1,0,0,0,21,0,0,0,6,10,15,0,0,9,0,13,3,0,0,0,18,25,11,0,1,6,0,0,1,0,1,2,0,0,0,5,7,1,0,1,12,0,2,0,1,1,2,3,0,14,14,20,19,7,35,0,1,0,0,3,14,0,5,20,89,19,2,0.0,0.0,0.0,0.0,0.0,0.0,0.15498337768821915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15564292778746186,0.0,0.0,0.0,0.13443966442689728,0.0,0.0,0.0,0.0,0.0,0.0,0.4638901279781016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1934549712195105,0.0,0.11275607497600128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17890296830809813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14871715168389554,0.0,0.0,0.0,0.0,0.09134566229098508,0.0,0.09936449006634912,0.0,0.13983395627342485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09608641707232846,0.0,0.0,0.0,0.0,0.0,0.0,0.08541703733197177,0.0,0.0,0.0,0.0,0.0,0.0,0.14864105351433576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12852608013170475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1834631172076253,0.18619681173202884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1757605257260028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2986214701075936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13459886878530802,0.17291929701264822,0.0,0.2475025361467313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.200950612907965,0.0,0.0,0.0,0.0,0.0,0.17079136491495794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28048906711608224,0.0,0.15720039957865087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2251799372623907 fitness,LtXcrosz,2018/03/25,"Go hard on 1 muscle group per week, or split up the workout through out the week? So, Im a male, 17, 5'4 ish, and weigh about 130 lbs. I started at 120 or so and have been working for about 6 months. I'm an ectomorph, so bulking is really hard for me despite how much I eat. I put on muscles really fast in the first 2 months and became really toned because of low body fat percentage. But after the first 2 months, the growth rate went down drastically. I thought I wasn't working hard enough so I put on more weight. Then I learned that I should switch out workout routines every 4 - 6 weeks. I used to do split workout through out the week. Hit multiple muscles per day (ex : Chest and shoulder on the same day, back and arms, etc etc). I felt like that wasn't working so I looked into a new program, and they suggest go hard on 1 muscle group per day. I've been doing that for about 4 weeks now, but haven't seen much difference. Should I change it up again? Should I put on more weight? Am I not eating enough? What do you guys do personally? This is my first time posting, sorry if I did something wrong. Thanks!",1.9364833544037128,3.9026408362831866,2.8611251580278143,93.71786135693218,78.69026548672565,5.897682258744206,23.151285292878214,6.868970318607317,0.5527533080488829,863,28,190,9,21,273,130,226,0.064,0.9,0.036000000000000004,-0.4218,0,0,1,0,0,0,34,0,1,1,6,12,4,0,0,10,0,17,10,5,2,0,25,29,18,0,4,6,1,7,1,0,3,1,0,0,3,6,10,6,0,3,3,0,7,4,2,0,3,9,9,19,2,26,16,9,47,0,1,2,0,9,16,0,3,24,112,25,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07540066831096373,0.0,0.0597753410536621,0.0,0.0,0.0,0.0,0.0,0.0,0.108920504409707,0.0,0.0,0.0,0.0,0.0,0.0,0.10373252578394923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18971819318846786,0.0,0.0,0.0,0.0,0.10244990120385886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2006759453134568,0.0,0.0,0.0,0.20264057311416964,0.21872152632069308,0.0,0.0,0.08261822467465094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09415120622813104,0.0,0.0,0.2502246492670931,0.0,0.0,0.0,0.0,0.0,0.0,0.11145741830462184,0.0,0.0,0.0,0.0,0.09709298998262772,0.0,0.0,0.3513633846443845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10591963410183693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04790626135098163,0.0,0.0,0.0,0.08234415349661456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2348072510156702,0.0,0.1441680530612832,0.0,0.0,0.09470517699315273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08562059853565455,0.0,0.0,0.0,0.0,0.09391260656870612,0.0,0.0,0.0,0.0,0.2957265884050109,0.0,0.0,0.0,0.0,0.1884556947583704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0754899582915164,0.0,0.10976807621517527,0.06940606670537153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09027877445727282,0.0,0.0,0.0,0.0,0.0,0.07784722174870111,0.05717849865581795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08469076196641093,0.0,0.0,0.0,0.0,0.3932816852196798,0.2388168311731152,0.0,0.0909008919485495,0.0,0.0,0.0,0.0,0.0,0.21416251379332715,0.0,0.0,0.0,0.10721119890142128,0.0,0.0 fitness,tvgraves,2018/03/25,"Program Recommendations for an Older Lifter I'm looking for some advice on programming. A bit about me: Age: 51 Weight: 152 (at about 15-16% BF) Current 1RMs: BP - 200, OHP - 135, SQ - 265, DL - 285 I've lifted on and off my adult life, but for the past 8 years it has been pretty consistent, with time off only for injuries. Programs I've done: Stronglifts, RPT, Many 5/3/1 variations, nSuns, Texas method, Madcow, and some other more obscure ones My problems: First, I keep bumping up against the same BP and OHP plateaus. Overall I am stronger than ever, but can't seem to bust through the plateaus on these lifts. Second, although I focus on form, I always end up hurting my back as I progress on SQ and DL. On DL I have switched to hex bar and sumo and that seems to have helped. On SQ, I just think I have an issue in my back that gets aggravated by heavy back squats. I seem to do fine with front squats. I believe back squats (or an equivalent) are important, so I'd like to find a way to keep them in my program. And as you might expect of a 51 year old, I tend to take a long time to recover from injury. My recovery from lifting seems to be fine, but if I get tendonitis or a nagging pain somewhere, it takes forever to clear up. And at my age, eating more is not necessarily the best answer for breaking through a plateau. The portion of excess calories that seems to turn into fat vs muscle has increased as I've gotten older, to the point that bulking has gotten counter-productive. I think my next program needs to be a mix of strength with a lot of lower wieght/higher rep work. I think the latter will take some of the stress off my joints. Any advice, especially from older lifters? Thanks!",4.898707557502738,5.687155530120485,5.009912376779848,86.02254654983574,69.0,7.602628696604601,29.849945235487404,7.520522993642371,1.6706397590361448,1324,49,269,13,22,414,197,332,0.096,0.8,0.103,0.1173,2,0,1,0,0,0,60,0,1,1,5,9,11,1,1,19,0,17,7,2,0,2,45,40,19,0,4,9,0,1,1,1,2,3,0,0,1,8,12,4,2,10,1,0,2,2,5,0,3,4,2,26,6,57,32,12,44,0,1,1,0,5,19,0,14,22,162,34,6,0.0,0.0,0.0,0.0,0.0,0.21372130516902388,0.0,0.0,0.0,0.0,0.0,0.0,0.09099230094558572,0.0,0.0,0.07436529762279655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3363496476225577,0.0,0.0,0.0,0.0,0.12320588203297846,0.1147615537345551,0.0,0.11938757439191512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1119083544808692,0.0,0.0,0.0,0.11189768772031283,0.0,0.0,0.09685626406064388,0.0,0.0,0.0,0.09891805463062957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09994868735256833,0.09301749185692897,0.0,0.0,0.0,0.0,0.11426717499777928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07329849695706178,0.1155397909535138,0.0,0.0,0.0,0.0,0.11706702171418287,0.0,0.0,0.11413843534352255,0.0,0.1943998831710277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07724082390205443,0.05342543536173757,0.0,0.0,0.096775925983565,0.09183084060389182,0.0,0.0,0.0929698950546287,0.0,0.0,0.0,0.1108690262258968,0.0,0.0,0.0,0.0,0.0,0.11600860415104065,0.0,0.0,0.0,0.0,0.0,0.08108550789337415,0.0,0.0,0.11630051406351592,0.0,0.0,0.0,0.0,0.11474990488777008,0.0,0.07410192528668189,0.08316957038925826,0.11636166118029227,0.0,0.0,0.0,0.10439192858531644,0.0,0.0,0.0,0.0,0.10337602695139934,0.0,0.0,0.11125356976765216,0.0,0.1046381740828177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4977644130642371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1252660317904943,0.0,0.0,0.0,0.0,0.0,0.0,0.24666454165153,0.0,0.0,0.1006795916293118,0.0,0.0,0.0,0.21021122276875204,0.0,0.0,0.12753181308125625,0.0,0.0,0.0,0.0,0.0,0.11894707413507476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08680108131968252,0.0,0.13316519404068275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07961190051091432,0.0,0.0,0.0,0.0,0.0,0.14084234900604534 fitness,samwich41,2018/03/25,"What are some good resistance training exercises/equipment for older women to do at home with the aim of preventing bone density loss/osteoporosis? A lot of published studies talk about how resistance training helps older women retain bone density. This refers to lifting weights. Things like cycling, yoga, and swimming do not help bone density, although by building muscle these women can prevent falling/injury that may occur. My mom (63yo) wants to do resistance training from home. A local women's gym just closed nearby. How can I strategize for her to get a proper routine/equipment? If we need to buy some equipment or a physical therapist to help get set up, that's ok. I just have no ideas of where to start. Any ideas? ",6.45232558139535,8.661209465116281,6.272007751937988,73.07173255813954,66.75193798449612,8.570852713178295,35.380620155038756,9.120678840339163,3.6422675968992255,587,29,87,11,10,184,90,129,0.061,0.846,0.093,0.6154,0,0,0,0,0,0,20,1,0,0,1,6,3,0,0,5,1,8,4,3,2,0,23,13,6,0,3,5,1,1,1,0,1,0,0,2,4,6,4,1,3,3,3,1,1,2,0,0,0,0,1,5,3,18,12,3,10,0,0,0,0,11,5,0,6,4,56,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14157055470316998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21753247638238216,0.0,0.0,0.17461275998363004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4186190012613691,0.0,0.4176460249368642,0.0,0.0,0.0,0.0,0.4700231333609537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10170696226866137,0.0,0.0,0.0,0.0,0.0,0.0,0.17698846147755562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2438196495719529,0.0,0.0,0.0,0.15436393987259836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14735193289039178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16732839902619226,0.0,0.0,0.0,0.2417147600112151,0.13830653410517404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12279083890182442,0.0,0.0,0.25350897515557835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mr_Ghost123,2018/03/25,"Struggling with situps Hi! I have started 2 HAS fit (30 days ab challenge and 30 days teenage weight loss/ muscle gain). I have just finished the first week and I have enjoyed except for the fact that I can´t really do situps since when I do one my body just seems to slip back and eventually my knees aren´t bent, how can I resolve this? How will this affect me in getting defined abs? Thanks for reading?",2.2867948717948714,4.983127423076926,2.1617948717948714,94.9998717948718,82.46153846153845,4.4923076923076914,22.76923076923077,5.82211442006289,0.2162461538461536,321,11,64,2,9,95,59,78,0.034,0.8,0.165,0.8635,1,0,0,0,0,0,9,0,0,0,5,6,6,0,1,2,0,8,3,2,3,1,13,12,6,0,0,3,0,1,0,0,1,0,0,0,0,3,4,1,0,2,1,0,0,0,2,0,2,0,1,9,4,6,11,0,11,0,1,0,0,1,3,0,1,8,39,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21804571500528336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3149792938811039,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3657548401974831,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2412021616588958,0.0,0.0,0.0,0.0,0.14815218657213566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1921525103012358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2836439916399901,0.0,0.1816604442679335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.258148978286006,0.0,0.0,0.0,0.2345697630715041,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20071036211593626,0.0,0.0,0.0,0.0,0.29644606326051026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2610706293099853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22746054689740405,0.34530852229108305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,_Torres9,2018/03/25,Best days to do leg day ? Currently play soccer twice a week wednesday's and sunday's and i do upperbody 2-3 times a week . which days should i do legs ? ,-0.061875000000000575,2.182736562500004,1.9112500000000023,95.60875,89.625,5.7,17.375,7.1686216300943375,0.12884999999999944,118,3,27,2,4,39,24,32,0.0,0.768,0.232,0.7882,1,0,0,0,0,0,4,0,0,0,1,0,2,0,0,2,0,4,2,2,0,0,3,4,2,0,1,0,0,0,0,0,1,0,0,0,0,1,2,0,0,0,2,0,0,0,0,0,1,0,0,2,2,1,3,1,9,0,0,0,0,0,0,0,0,9,14,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3767673623230375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6946109505732027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2093463501637465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5759653528686002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sinsiri,2018/03/25,"What are the essential nutrients/intakes for custom meal replacement shakes? To elaborate, and for lack of better question phrasing skills, what kind of fiber/protein/carbs/fats should I add? What else needs to be in it? Vitamins and salts?",5.981341463414633,9.134366097560974,4.812378048780489,78.81661585365855,70.95121951219512,8.978048780487804,32.201219512195124,9.516144504307137,3.652946341463415,194,9,30,5,4,57,35,41,0.057,0.847,0.096,0.3736,0,0,0,0,0,0,10,0,0,0,2,0,3,0,1,1,0,3,2,0,0,0,7,4,2,0,3,0,0,0,0,0,1,1,0,0,0,4,3,1,0,1,0,0,1,0,1,0,0,0,1,1,2,7,2,1,2,0,0,0,0,1,1,0,1,0,19,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4231155122994051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3996508703368619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4981912723288718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3547355775848054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5359296327518335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,snoss22,2018/03/25,"How to not get side cramp during cardio? How can I avoid getting the side cramp when I run? I get it every time, no matter what I eat that day, when I eat, I’m not out of shape either...",-0.3369512195121942,1.2467610975609773,1.9343292682926825,99.45076219512195,84.36585365853658,4.1000000000000005,12.689024390243905,3.1291,-1.6363219512195122,139,1,35,0,4,47,29,41,0.122,0.768,0.11,-0.3561,0,1,0,0,0,0,8,0,0,0,0,4,1,0,1,1,0,1,5,0,2,0,8,5,4,0,0,3,0,0,0,0,0,3,0,0,0,3,1,2,1,0,0,0,1,3,1,0,0,0,0,5,0,3,5,1,9,0,0,0,0,0,4,0,0,4,21,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2264521531311172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7185947610102519,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2958452410548628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5503585126402485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20474885274526844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,EvrythingElseIsTaken,2018/03/25,"Does anyone use fasting (36hr+) instead of daily caloric restriction while cutting? As a recovering fat guy, I've been counting and restricting calories for the better part of the past 18 months. Trying to hammer down again and lose 25 pounds which hopefully will get me around 10-12% bf. After easily completing a 46 hr fast last weekend it has me thinking of trying weekly fasts, or even an alternate day style approach to caloric restriction. In an attempt to optimize, though, I'm trying to figure out how to make it work with my exercise routine. That routine is currently upper lower MTuThF, with random LISS in my spare time. Luckily my tdee usually averages around 3400/day, so my thoughts are if I can fast even just once a week I could potentially lose around 1lb/week while eating at maintenance otherwise. But I'm wondering what would be the best way to structure around lifting trying to optimize muscle retention? I think optimal for me is to fast all day Saturday. I was thinking going to a 3 day full body split SuTuTh, fasting from Friday night till Sunday afternoon, maybe doing Sundays training fasted and breaking the fast post workout. I figure it would be better to fast before a workout instead of after? Or does it not matter if I trained Friday and than fasted thru Sunday? Bascially looking for any anecdotal evidence you guys can share while I continue my research. Thanks!",8.173693333333333,8.977366316000007,7.854800000000001,68.43273333333336,61.84,10.986666666666668,37.86666666666667,10.793553405168565,4.527506666666668,1129,53,170,27,15,359,165,250,0.065,0.807,0.128,0.9622,2,0,0,0,0,0,29,0,1,0,7,13,9,1,0,11,0,15,4,2,3,1,38,29,17,0,6,7,0,0,0,1,3,2,0,0,2,7,11,2,3,7,4,0,2,1,3,0,0,3,1,16,6,35,20,4,52,0,2,1,0,5,11,0,7,36,110,23,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07650413624558876,0.0,0.0,0.0,0.0,0.07866290206887214,0.0,0.0,0.4005968636141681,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09572956241549793,0.0,0.11806223901902932,0.1989949398615,0.0,0.12496259352349208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11795453892339243,0.0,0.0,0.08982242272317484,0.0,0.0,0.2902138287356789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1968997329147628,0.0,0.0,0.0,0.0,0.11511600464968635,0.0,0.0,0.0,0.0,0.0,0.148610918881594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05877682066688066,0.0,0.06393657527689994,0.0,0.0,0.0,0.0,0.22278618533643707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11173829079383872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09170284895075984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09447201000582628,0.25171836342176057,0.0,0.0,0.0,0.0,0.07509489690374099,0.0,0.11302178239918467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08979675352545402,0.0,0.0,0.0,0.0,0.0,0.0,0.10557401330439653,0.0,0.0,0.0,0.0,0.11980926447339875,0.0,0.0,0.0,0.0,0.0,0.12182698037522667,0.10739437052938787,0.0,0.0,0.0,0.0,0.0,0.0,0.10774429429038693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10357526213675704,0.0,0.0,0.0,0.21625715947007115,0.11053108111220614,0.08931275870449541,0.0655998934684858,0.0,0.0,0.0,0.0,0.3055215732474692,0.0,0.0,0.0,0.0,0.09716423294363903,0.12390330709722973,0.0,0.0,0.08929758857725252,0.27072312767931483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1220018951281362,0.08190163797031819,0.0,0.0,0.15983412619147,0.0,0.0,0.0 fitness,H0tC0ff33,2018/03/25,"Gym rats of Fitness, what changes/improvements did you find in your workout and overall body composition when you lessen/cut out alcohol? I have been going to gym now consistently for over a year now and I feel like changing up some stuff may help with body and workout improvement. I am a 27 year old bartender so I’m around alcohol all day and drink more nights than not. I’m curious to know how limiting or just quitting alcohol worked out for y’all. ",4.544630541871925,6.4869506551724205,4.854844006568143,82.39241379310344,71.183908045977,9.109359605911333,31.968801313628894,9.606745405546679,3.108114614121511,365,17,70,9,7,115,66,87,0.023,0.8540000000000001,0.122,0.8094,0,0,4,0,0,0,7,0,4,0,3,7,1,0,0,2,0,5,6,2,1,1,19,10,8,0,0,3,0,1,1,0,1,3,0,0,0,2,8,4,1,3,5,0,1,1,0,0,0,2,1,7,1,13,7,3,16,0,0,0,0,5,7,0,3,9,44,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.605590019968673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16814996049810635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4196229591044248,0.0,0.0,0.0,0.0,0.0,0.0,0.19981797578306829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12181683949704968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1850378827194716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0955072175987192,0.13494129905734578,0.0,0.0,0.1726397930789436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10734914407667064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1266073390541587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1038076542557699,0.0,0.0,0.0,0.0,0.0,0.0,0.09228091283948052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1772581642961518,0.0,0.0,0.0,0.19820570295007506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20090515349602533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21623104674231808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13751238155177747,0.0,0.0,0.0,0.0,0.0,0.2432747706168971 fitness,Stahner,2018/03/25,"Necessity for Sample workouts on Ultimate Diet 2.0? I’m planning on beginning the Ultimate diet 2.0 in about a week, and I was wondering how necessary conforming to the sample workouts laid out in Lyles book is? I have a 4 day/week, full body routine that I’ve been really enjoying for the past couple weeks and I’d prefer to stay on it if possible. If I simply upped the reps to 15-20, would that cut it? People who have answered this question previously have said that it’s no longer technically the ultimate diet if you do that, but is it simply a question of how strict I want to be or does it defeat the entire purpose of the diet? Thanks! ",4.613902012248467,5.807055779527563,6.3590026246719145,74.605135608049,69.94488188976378,9.738932633420823,29.85914260717411,9.994966539143718,3.113039195100612,512,20,93,13,9,177,80,127,0.058,0.87,0.07200000000000001,0.4115,0,0,0,0,0,0,14,0,1,0,2,3,4,1,0,10,0,10,5,1,2,0,17,16,9,0,6,5,0,0,0,0,1,0,1,0,0,11,3,4,0,5,3,0,0,1,2,0,0,3,3,5,2,16,11,1,13,0,1,0,0,5,8,0,7,4,63,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23448108157688846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2335747187348953,0.0,0.13614004505620114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1847323308289634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2015158892510178,0.14634801966089167,0.0,0.0,0.0,0.0,0.23798005113431775,0.0,0.0,0.0,0.0,0.0,0.0,0.4729537079626476,0.0,0.0,0.0,0.13523408769771994,0.0,0.0,0.0,0.0,0.0,0.2008015046497356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22500122156150268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19434967541603446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12451042842144312,0.0,0.5079876305079257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2289255969923316,0.0,0.0,0.0,0.14995719008995734,0.0,0.0,0.0 fitness,TheIronLord1,2018/03/25,What are the ideal workouts for 800m and above events I’ve currently just started doing basic gym work and using the treadmill spending between 30mins to an hour a session but I want to get competitive with athletics again. What’s the best workouts and/or training for improving myself for the 800m and above events. It’s been a while since I’ve ran in it. Any help would be appreciated ,6.082972972972975,7.308608378378381,6.127945945945946,77.48867567567571,66.56756756756756,8.622702702702702,32.36756756756757,8.841846274778883,2.7109113513513523,316,13,56,5,5,100,54,74,0.0,0.7140000000000001,0.28600000000000003,0.9726,1,0,0,0,0,0,4,0,0,0,3,2,2,0,0,7,0,5,0,0,1,0,10,10,5,0,3,2,0,0,0,0,1,0,0,0,0,4,4,0,0,0,3,1,1,0,0,0,0,2,0,2,2,8,6,1,9,0,0,0,0,1,1,0,0,7,34,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2653154842636176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4094385173897949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2038373531680573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2615094249282831,0.0,0.0,0.0,0.3842193129758293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3227362399708689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2761502878473851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3369644673039617,0.0,0.0,0.23012066989975505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28403395955380645,0.0,0.0,0.27715147620392344,0.0,0.0,0.0 fitness,VivaciousAI,2018/03/25,"Looking for optimal 1 or 2 day hypertrophy full body routine I've been running Nsuns 5 days a week for the past few months on a cut. It's given me great strength gains. I would continue it, but I decided to join a swim team which swims M-F, so I can't lift as often anymore. I want to retain my muscle mass (and possibly grow after my cut ends in a month or two), so I'm looking at working out Saturday and maybe Sunday as well. Does anyone have any recommendations on a routine that would be ideal for me in this situation? The reason I'm asking is because I'm not too sure if I should do a 1-day or 2-day split. I'm not sure if only lifting on Saturday and again on Sunday would give my muscles enough time to recover for optimal muscle growth. 1 RMs: * OHP: 145 lbs/65.8 Kg * Bench: 195 lbs/88.5 Kg * DL: 280 lbs/127.0 Kg * Squat: 255 lbs/115.7 Kg Edit: I did look at the [Recommended Routines](https://www.reddit.com/r/Fitness/wiki/recommended_routines) (as well as Google) but haven't found anything too useful.",1.9314230769230785,4.649997174358976,3.7356730769230784,82.75120192307695,84.94871794871796,6.121794871794872,24.02243589743589,7.492282038375204,1.469551282051282,799,31,147,14,24,267,132,195,0.047,0.782,0.171,0.9708,0,0,0,0,0,0,49,0,0,0,5,8,9,2,0,9,0,12,1,1,2,2,27,25,16,0,8,9,0,0,0,0,4,0,0,0,0,5,4,0,1,3,3,0,5,4,2,2,1,4,3,11,7,21,16,3,31,0,0,3,0,3,11,0,6,15,82,16,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09858928696339192,0.0,0.0,0.0,0.14377816260695805,0.10137124351741708,0.0,0.1193036642974121,0.0,0.13553386335455642,0.0,0.0,0.0,0.0,0.08837659367305366,0.0,0.0,0.0,0.0,0.0,0.0,0.16103669157218453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3739925165630021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12687029240505987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12840653257534546,0.1497999281652658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1589597257046208,0.0,0.0,0.0,0.13907508605961974,0.0,0.0,0.0,0.15983758215243726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3652323349383563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14564881697765394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2314384119907616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11026149163443978,0.0,0.0,0.0,0.0,0.13839688850790946,0.0,0.0,0.0,0.0,0.0,0.16343971051789613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14906043458944182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16296014872711562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2732780901594241,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0845372164084187,0.0,0.0,0.0,0.0,0.0,0.0,0.1416213990806484,0.0,0.0,0.12521352327287574,0.0,0.0,0.08551115221911698,0.0,0.11629175202032267,0.0,0.2607033503766526,0.0,0.0,0.0,0.0,0.0,0.0,0.10554493501772096,0.0,0.0,0.3089623641337909,0.0,0.0,0.0 fitness,mrhashbrown,2018/03/25,"Former athletes, how did you get back in shape or stay in shape after leaving your sport? Hey r/fitness former athletes! You used to have a coaching staff, conditioning coach, team structure, facilities, sports-specific goals and more at your disposal. After leaving your sport/team, what have you done to get back into shape or maintain your fitness? Do you still play amateur sports? Are you part of an intramural league? Or have you pivoted towards a different lifestyle/fitness structure that has produced similar results for you? **Why I Ask:** * I was in the best shape of my life when I was in my high school's junior varsity American football team. * (That's not saying a lot since I was a benchwarmer and my team never cut people, but that was still my athletic peak.) * It's been almost a decade since, and I have been unable to have any workout regimen/structure stick and produce long-term results. * I feel the structure, lifestyle and accountability of being in a team is probably the main difference. I cannot reproduce the same motivation and mentality from working out at the gym now or doing studio classes. * Now I'm transitioning to adulthood, working full time in an office job, and notice my lifestyle is becoming very inactive. * I want to see if anyone felt the same challenges after leaving their sport/team structure, and what they have done to address it. All thoughts and input welcome! (First-time poster here, so please forgive me if this is not an appropriate subject for this subreddit.)",4.745537589828636,7.699657182835826,4.968424543946933,77.12063294637925,74.18656716417911,7.552459922609178,32.31398562741846,8.515128840125781,3.102898396904368,1207,60,190,24,27,379,154,268,0.0,0.898,0.102,0.9728,2,0,0,0,0,0,52,0,11,2,12,10,6,1,0,15,0,24,1,0,8,2,39,34,19,0,3,9,0,2,0,0,0,1,1,2,0,9,11,0,0,5,11,1,0,4,1,0,0,11,4,27,5,26,22,9,33,0,0,1,0,22,18,0,8,14,139,36,16,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13553972360291328,0.0,0.0,0.0,0.0,0.0,0.0,0.0920468857216608,0.0,0.0,0.0,0.0,0.09464423118279658,0.0,0.0,0.0,0.12653981396827044,0.0,0.0,0.2081611892032806,0.0,0.0,0.14949033423684366,0.0,0.0,0.14204802454265478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2828369263307036,0.0,0.0,0.0,0.2770328592900562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06844018265657126,0.0,0.1299632184461773,0.0,0.0,0.11513394979603495,0.0,0.0,0.0,0.0,0.14143609902709986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14301130062232814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13432018378811356,0.0,0.0,0.0,0.0,0.0,0.0,0.4299681472623702,0.0,0.0,0.09560611626705627,0.0,0.0,0.0,0.11978601423476865,0.0,0.0,0.0,0.11507503606124067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13640725521289404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10439507782249538,0.0,0.0,0.0,0.0,0.0,0.15410397797968567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14657761907690442,0.0,0.09383897485304804,0.0,0.0,0.14858050635104778,0.0,0.0,0.0,0.0,0.145936921632767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10764071597044783,0.0,0.13698774263111774,0.10786139977160912,0.0,0.0,0.0,0.0,0.22393616325325602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14427174362139433,0.21619133847260213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10745773624014973,0.078927312871858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11690433334591975,0.0,0.11168307481508913,0.07983661814252971,0.0,0.0,0.0,0.0,0.0,0.12213795455538046,0.0,0.0,0.0,0.0,0.19708191166213976,0.0,0.0,0.0,0.0,0.0,0.0 fitness,broccholio,2018/03/25,"Reliable calories database Hey, i've been searching for example skinless, chicken breast pan roasted calories, and drastically different results came up, NutritionData shows for 100g 79kcal, mfp 110, and other sites 160. These are quite different and would make a huge difference in my diet if it turned out that the chicken breast i counted so far with 110kcal came out as 160 instead. Where to find the most reliable data?",8.12958904109589,9.961006890410964,7.561534246575345,66.85435616438359,62.28767123287671,10.223561643835618,41.9972602739726,10.355215969177356,5.0451610958904105,345,20,49,8,5,108,60,73,0.0,0.967,0.033,0.3182,2,0,0,0,0,0,9,0,0,0,1,3,0,0,0,3,0,3,3,2,2,0,14,7,6,0,2,1,0,0,0,0,1,0,0,0,0,4,8,1,0,1,1,0,2,0,0,0,0,3,0,2,0,9,3,1,10,0,0,0,2,1,8,0,2,0,29,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5226302519018117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7161248631365398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20882248421417327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15250918236643468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24301183693660705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24851575512217555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16230245266173532,0.0,0.0,0.0 fitness,ISuckButUMightDC,2018/03/25,"M/17/6'0'' 1 Year Progress (150 -> 188 -> 170) Skinny -> fat -> fit Progress Pics: Start: https://imgur.com/EifTNOz, https://imgur.com/k0LLuIX End of bulk: https://imgur.com/kz3tnhV, https://imgur.com/cB3pYBn After cut/now: https://imgur.com/um28pjp, https://imgur.com/bnVbTkG, https://imgur.com/ijRw9mV, https://imgur.com/xJQVjrN, https://imgur.com/Zdb3j4G Stats: Height: 6'0'' Age: 17 Starting Weight: 150lbs (68kg) Peak Bulk Weight: 188lbs (85kg) End of Cut weight: 170lbs (77kg) Lifts, Start -> Current: Bench: 110lb(50kg) -> 230lb (105kg) Squat: 225lb(100kg) ->375lb (170kg) Deadlift: Did not deadlift / 225lb (100kg) at start ->405lb (180kg) Ohp: 65lb(30kg) -> 135lb(60kg) Pull ups: Around 3-5 -> 5 with 65lb(30kg) weighted Dips: Around 3-5 -> 5 with 88lb(40kg) Diet: I was quite strict at my diet, it might look like i dirty bulked, but i did eat purely clean food just too much of it. I started by bulk at around 3000 calories a day, trying to gain around 2 pounds a month, but around 5 months into the bulk i started eating at around 3500 calories a day gaining 4 lbs a month. A typical day of eating while bulking looked like this: Lunch: 200 gram chicken breast with 125 gram whole wheat pasta, and 100 gram of broccoli Pre workout: 1 Greek yoghurt around 400 grams Post workout: 200 gram chicken breast with 125 gram whole wheat pasta and 100 gram brocolli Snacks: 100 gram oats with milk and 60 gram peanut butter Supper: 6-8 eggs with 400 grams tomato beans While cutting i ate around the same just less. Bulking/Cutting I bulked for around 9 months starting in march and ending in december, i then started my cut 1 januar, and cut for 2 and a half month. My bulking/cutting strategy were pretty basic. I calculated my tdee and ate around 500 calories above when bulking and below while cutting. Currently doing a slow, clean bulk. Planning on gaining around 1 kg a month. Training: I am currently doing / have been doing for a year a 5x5, 5 day variation of PPL. I know it is a 6 day program, but i cut out one of the leg days cause my legs are superior to the rest of my body, and i got work in the weekend. My routine is: Monday: Bench press 5x5 95 kg, Incline bench 5x5 70 kg, Chest dips 5x5 30 kg weigthed, OHP 5x5 50kg, lateral raises 4x10 10kg, face pulls 4x10 Close grip bench 5x5 70kg, then if i have the time some isolation work Tuesday: Pull ups 5x5 20-25kg weighted, T-bar row 5x5 or 4x10 with around 6-7 10kg plates on the bar, bent over rows 5x5 or 4x10 60-80kg, sitting rowing machine or pull downs with adequate weight, straight arm push downs 4x10 around 25-30 kg, then i do some isolation work for biceps. Wednesday: Squat 5x5 140-150 kg, front squat 5x5 100-110 kg, lunges 5x20 25 kg each hand, hamstring extensions, hamstring curls, leg press and then some calf work. Thursday: Pretty much same as monday, but i sometimes do incline before flat bench. Friday: Deadlift 5x5 160kg, Pull ups 5x5 20-25 kg, maybe some other back excercises but deadlifting usually takes most of the workout, then ending with some bicep isolation. I do abs 3 days a week on the days i feel like it or got the time Things ive learned / Things i would do differently: A slow clean bulk is deffinetly the way to go. I feel like i gained muscle at the same rate when i upped my calories, i just gained more fat. Dont neglect your back. I started out thinking back was not a very important muscle, and did not train it optimally the first 2-3 months. Bodyweight excercises are awesome. Focus on compound movement and free weights before anything else, add accessory work if you have the time. Thanks for reading :)",4.51645108088907,6.909797507485031,3.7699045975844934,88.20002182076527,72.42814371257485,6.444981223992692,26.890896173754182,7.336307375243711,1.3404392773774478,2877,104,536,32,59,846,313,668,0.046,0.815,0.139,0.9967,4,3,0,0,0,0,221,0,2,0,15,23,14,6,0,28,0,27,39,16,1,1,76,49,34,0,3,17,0,13,4,0,2,2,0,3,0,9,40,26,1,5,6,1,9,4,7,0,3,11,16,35,8,65,36,17,117,0,1,2,2,2,41,0,13,68,226,44,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04114569991260193,0.5786372481312477,0.0,0.0,0.0,0.11534062945256855,0.0,0.0,0.0,0.08509255231907513,0.0,0.0,0.0,0.0,0.055538674569370006,0.0,0.0,0.0,0.0,0.0,0.05136372343594391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2579666592251331,0.0,0.0,0.0,0.0,0.05223930749735069,0.0,0.0,0.0,0.0,0.058599570920311976,0.0,0.0,0.15348729903152425,0.04176854372619149,0.0,0.1771404654593669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05056295574066782,0.07143995085787418,0.0,0.0,0.0,0.0425299333068498,0.06046013997009592,0.0,0.0,0.0,0.0,0.0,0.028416124755895205,0.0,0.0799790577886077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.02747866579953341,0.0,0.0,0.0,0.0,0.0,0.0,0.09770980306882382,0.0,0.0,0.0,0.08397473310509487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.050231671854173085,0.0,0.0,0.0,0.0,0.05304204724368699,0.0,0.0,0.2793663904990092,0.0,0.07351143502009617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03388126122771805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04788613239029234,0.101735852212505,0.0,0.0,0.0,0.0,0.0,0.05318110316527445,0.05001348231860893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04945123064921949,0.0,0.3185120079549939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03759374104869067,0.0,0.0,0.0460332377478155,0.0,0.0,0.06643549226674779,0.0320379500895648,0.0,0.0,0.08746612163855227,0.0,0.0,0.0,0.0,0.033946685068046434,0.0,0.0,0.0,0.0,0.0,0.05506788277123982,0.041255196506367366,0.0,0.039687634291050274,0.04010694524026207,0.4262052970680533,0.0,0.0,0.0,0.11164632076861716,0.0,0.0,0.0,0.1820028013853896,0.0,0.0,0.0355185310632932,0.0,0.0,0.06439665906301223 fitness,KingJ3nz,2018/03/25,"Dumbbell bench press on shoulder day? I downloaded an app with a preset for a weight lifting program, but it has dumbbell bench press on shoulder day? Is this correct?",4.6080000000000005,7.5038024666666665,4.043333333333333,83.885,74.33333333333334,5.333333333333334,36.66666666666667,6.42735559955562,2.611666666666668,134,8,21,1,3,40,23,30,0.142,0.858,0.0,-0.4836,0,0,0,0,0,0,4,0,0,0,0,0,0,0,0,3,0,2,3,2,0,1,3,2,1,0,0,1,0,3,0,0,0,0,0,0,0,2,1,1,0,0,0,0,0,0,0,0,0,0,3,1,0,4,2,0,4,0,0,0,0,0,2,0,0,2,13,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7271387831573686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6864904879373214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,xXTechNewbieXx,2018/03/25,"Bulking while deployed (Navy), anyone tried and succeeded? Main question: Has anyone been able to successfully bulk while being deployed? (In a Navy Ship). What did you eat? I'm currently deployed right now on a big deck ship and the amount of food they give us is embarrassingly low. For breakfast they will only give you 2 boiled eggs, one waffle, and either 3 turkey links or 4 pieces of bacon. With Marines on board, lunch and dinner lines take about an hour so getting seconds is a big chunk of time. On my last deployment I tried using ON Serious Mass to bulk up but I still wasn't getting enough to reach my daily calorie goal. We had one guy eat 5 packets of oatmeal for breakfast and 2 servings of Mass Gainer to reach his goal but I'm not trying to do that unless I have to. I'm using this short deployment as a cutting phase and start my bulking phase when I return. We have another deployment soon after and will be stocking up. So far my plan is to stock up on ON Gold Gainer, Nuts, Oatmeal, and protein bars. Any advice would be greatly appreciated!",4.741029411764707,6.205989083333336,5.215960784313727,81.88982352941177,69.93137254901961,7.400784313725492,28.796078431372557,7.793537801064563,1.8338219607843127,839,31,155,10,15,268,130,204,0.047,0.893,0.061,0.5819,1,0,0,0,0,0,25,3,2,2,5,7,7,1,1,6,0,17,10,0,2,0,22,28,18,0,1,6,0,0,0,0,3,0,0,0,1,3,11,10,0,2,1,0,0,2,4,0,3,4,0,16,3,29,18,5,31,0,1,0,0,12,18,0,2,13,98,19,6,0.1659289444097824,0.0,0.0,0.0,0.0,0.16214384408780394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11283737214460444,0.17399096582483778,0.0,0.0,0.0,0.23204275194288465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33957346867518284,0.0,0.0,0.0,0.17144895517801573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2006419382168144,0.0,0.0,0.0,0.17338204997897502,0.3183483261742072,0.0,0.0,0.0,0.18293724699241748,0.0,0.16429574227716262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16340658640308026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1352542359351711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2248754940138048,0.12619643926823695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18587839236182915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1417024119056049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11744536088483393,0.0,0.13251106934480758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12475791608423473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0967545018505682,0.0,0.0,0.0,0.0,0.3379645841768213,0.0,0.0,0.0,0.19959208983290336,0.2866186653388588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11787116137471905,0.0,0.0,0.0 fitness,jaybale,2018/03/25,"Do I really need a rest day? So, I’ve been lifting 7 days a week for about 3 months now (apart from 4 days when I was ill). And honestly, I feel just fine and not over fatigued most days. I know it is a good idea to have a rest day, but the way I have arranged my split, I absolutely need 7 days to make it work. So the question is, given that my training is properly periodized and I give each body part enough time to recover, is it detrimental to keep up this training regime? ",5.902799999999999,4.3576836800000045,6.6060000000000025,83.32300000000005,67.2,10.8,32.0,9.888512548439397,2.5677000000000003,368,12,86,7,5,122,68,100,0.0,0.917,0.083,0.6402,0,0,0,0,0,0,13,0,0,0,1,6,4,0,0,6,0,9,3,1,1,0,16,17,7,0,2,3,0,1,0,0,0,2,0,0,0,5,4,0,1,4,0,0,0,1,1,0,0,3,1,9,3,9,14,6,16,0,1,0,0,2,3,0,2,12,54,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2035336894463834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7090316745046087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1893315849985215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09264953666078324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17577649602357448,0.0,0.1536895129952474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20685093824047415,0.0,0.0,0.0,0.16286841678163802,0.0,0.0,0.1007016151287067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12231133329143692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14625708406017768,0.0,0.0,0.2717340788298797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1984265378200604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20526605488089208,0.0,0.0,0.0,0.1173855588814619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10684628070255746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1454440656945604,0.14698072290109393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13339785993371744,0.0,0.0,0.0,0.0,0.0,0.0 fitness,marcelweidenauer,2018/03/25,"What do you think of my cutting plan This summer I finally want to get in good shape for the first time of my life after being chubby-built for years. I made a detailed diet plan and need some outside views on it. Maybe I'm missing something or I'm about to hit a road block or something. I just want to be sure. I'll start of with some info about me: I'm male, 24 years old, 178cm tall (5'8) and have about 4 years of serious strength training experience. Started with fitness 7 years ago at 55kg / 121lb (kinda anorexic tbh). I had an on off relationship with lifting so I have a total of 4 years of dedicated training. Up until last December I weighed 92kg / 202lb at ~25% BF i think. Last December I started dieting at 2300kcal daily IIFYM. My tdee was at 2400 at that time. Which is quite low but i have a college student life style (basically sitting all day) and must take ACE inhibitors daily (lowering blood pressure and heart rate, since I have a heart failure with ~25% pump function). I'm chronically ill suffering from an auto immune disease affecting mainly my heart and lungs. I need to take 2-5 mg of cortisol daily in addition to immune supression / cellular growth inhibitors (mtx & azathioprin). This doesn't affect me much in my day to day life but I do need more sleep (9 hours to be recovered) and rest and I get sick more easily. Building muscle is also a bit harder. I try to live an healthy life. No smoking, drugs, alcohol, 80% clean foods (1-2 pounds of veggies daily), 20% junk, supplementing 5g creatine and 3000mg fish oil daily. Up until now I dropped 6 kilos so I'm at 84 kilos right now. My routine is a push pull legs split and I train 5-6 times per week. I recently incorporated 15 minutes of cardio three times a week. I currently eat 2100kcal IIFYM and hit 120 grams of quality protein daily. So now I am at about 17-18% BF and I want to diet for another 10 weeks to reach ~ 12% BF. Losing about 0.6 kg / 1.3 pounds a week, i estimated that it'll take me until July 1st (10 weeks) to reach my goal. I'll post a screenshot of the plan I made for the following 10 weeks. I up the cardio weekly so I won't have to cut down on the calories as much. 2100 is already pretty low and though I'm feeling quite fine (i still get a good pump and have enough energy in the gym and through the day + I'm not starving) I need an outside view. I'm very thankful for everyone who takes the time reading my post and helping me!",2.7424641537324446,4.38892837575758,4.398940625769892,85.02800443458982,75.34343434343434,7.415126878541512,27.022665681202263,8.176038313617813,1.7571290958364134,1906,74,390,32,41,641,265,495,0.084,0.789,0.127,0.9408,2,0,4,0,0,1,78,0,1,0,10,17,15,2,1,23,0,22,26,7,4,4,49,57,29,0,8,6,0,1,0,3,3,13,0,1,1,9,20,7,1,4,2,0,4,4,9,0,2,4,4,39,6,63,45,12,76,0,5,2,0,9,26,0,5,42,200,48,4,0.0,0.0,0.0,0.0,0.0,0.0,0.06967272338542442,0.08399776718113355,0.0,0.0,0.08673526913086411,0.06285509777647781,0.0,0.08516131417802501,0.0,0.0,0.08241725676141771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08580907646152501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20275781671588328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09114916991268117,0.0804257670060378,0.0,0.0,0.0,0.08121313939143711,0.0,0.0,0.0,0.0,0.07510412236568215,0.0,0.07688429955055362,0.0,0.0,0.03974170361190928,0.0,0.0,0.08610068574283519,0.0,0.06685574367068317,0.0950414756348406,0.0,0.0,0.0,0.12319323187151003,0.0,0.0,0.1318491876776142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27941838371007793,0.052682838745480916,0.0,0.0,0.0,0.07740357393985409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12813634361177914,0.0,0.0,0.0,0.0,0.22206544685814206,0.0,0.0,0.06940381139215984,0.0,0.0,0.08793148489346406,0.0,0.0,0.0,0.1487433791635333,0.0,0.0,0.07896263916998876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11555770899307022,0.2331188176720447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08247578035335468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15055104692346946,0.07996281123420294,0.0,0.0,0.0,0.0,0.0,0.16719810847994493,0.07861965194835224,0.0,0.0,0.0,0.0776064201540614,0.0843852477626692,0.0,0.06712258886759531,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0650173938945832,0.0,0.07865514492147373,0.0,0.0,0.1210177490354522,0.0,0.0,0.16689701820313027,0.0,0.06276876948263943,0.0,0.0,0.0,0.0,0.0,0.0,0.07407804496494114,0.0,0.23638480662921774,0.0,0.0,0.0723628302211304,0.0,0.0,0.0,0.10072533918491293,0.07722251135719882,0.0,0.2291567433986563,0.0,0.0,0.0,0.0,0.0533631421193222,0.0,0.0,0.0,0.0,0.0,0.0,0.06485189672914768,0.13907808654684922,0.0,0.4413281680306941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2530739056479852 fitness,jacobman7,2018/03/25,"Palm pains from press/push movements A while back, I did about two months of focused push days in my routine. I would do a push day every other day, rotating between shoulders and chest. It very much helped develop my chest, but around the end of it I started to get pains in my palms, sort of as if there were nerve issues. Problem is I've worked myself off my routine where I do push one or two times a week, but the pains have gotten worse, with spots showing up when I do my push lifts: https://imgur.com/gallery/NckOC. Does anyone know the best way to deal with this or maybe what may specifically be causing it? I can't seem to find anything after searching the web. Also, for more information on my grip form: I use wrist wraps, for stabilization on heavy push movements (bench press, dumbbell press, overhead press). I rest the bar above my palms, essentially parallel to my thumb if it were to stick out in a relaxed manner. I've always seen on recommened form videos to rest on the palm instead of the inside of the hand so that's what I essentially do. I place my middle finger at the first notch on the bar for my bench press. I have fairly long arms so this is pretty comfortable for me.",6.218155279503107,6.659007647826088,5.6440993788819895,83.85826086956524,66.0,8.310559006211179,28.60248447204969,7.957251820313856,1.6192484472049689,949,28,188,10,14,289,139,230,0.079,0.816,0.104,0.846,0,0,0,0,0,0,33,0,0,0,3,15,7,0,0,14,0,15,16,11,2,0,21,22,13,0,4,6,0,7,0,0,2,3,0,0,0,10,5,2,0,4,5,0,7,1,4,0,4,5,8,23,3,35,14,7,38,0,0,1,0,3,16,0,7,14,124,33,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1209739720678197,0.12587230368848878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10577448076783708,0.0,0.12448582760643488,0.13466616451842092,0.0,0.0,0.0,0.11632056929844195,0.0,0.0,0.0,0.0,0.0,0.15875300430172845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15540033671691575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29267815169677386,0.15595712091833192,0.0,0.0,0.0,0.0,0.0,0.0,0.13238112543921968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13398409488803315,0.0,0.0,0.0,0.0,0.12745508950859788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13826193421827765,0.12867380934084285,0.0,0.0,0.0,0.0,0.07903455788829529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10139594859136968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15789102645816522,0.0,0.0,0.0,0.0,0.08313637781934716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1338729608829499,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15197532806839956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12074567208919312,0.0,0.11120398785840753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10250735443172043,0.0,0.4828994387956512,0.0,0.0,0.0,0.0,0.0,0.0,0.15804940592110356,0.0,0.0,0.0,0.0,0.15390030776995908,0.0,0.14474903798111224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13771440597817644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1070727007171704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0882092382503172,0.0,0.0,0.0,0.0,0.0,0.0,0.295545944462967,0.0,0.0,0.13065239164225442,0.0,0.12481710825359675,0.0,0.12007446734305635,0.12134308765205452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11012946385782876,0.0,0.15416139593554878,0.10746089492148132,0.0,0.0,0.0 fitness,abhi5025,2018/03/25,"How important is running for Spartan race I have been thinking to participate in this mud race for a while but got discouraged due to the running component in it. I had a leg injury few years back and have not been able to run since then. However, I am fit and workout regularly without running or less of it. I also have no issue with things like hikes (have done some really serious hikes and I enjoy it) or long walks. Just wanted to know if I am doing the right thing or am I stretching too much if I am going to the race. Thanks!",5.9304984423676,5.5649332803738325,6.804252336448599,78.04257788161995,66.66355140186916,10.12398753894081,31.852024922118375,9.725611199111238,2.804583800623053,419,15,84,8,6,140,72,107,0.103,0.757,0.141,0.66,1,0,0,0,0,0,9,0,0,0,0,5,5,0,0,5,0,14,1,1,1,0,19,20,13,0,3,9,0,0,1,0,0,0,0,0,0,6,4,0,1,2,1,0,6,3,2,0,0,5,0,8,3,12,15,4,17,0,1,0,0,0,5,0,6,7,67,14,0,0.2698387240964936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21578993016992007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20748932267979328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2761387007546666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15335556533987435,0.0,0.21581467789653247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2816415216552833,0.0,0.0,0.0,0.0,0.14829630587114725,0.0,0.0,0.0,0.0,0.0,0.0,0.13182957051311694,0.0,0.0,0.2387987794959476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19836251025244933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17286559627163756,0.0,0.0,0.0,0.0,0.23044079600466585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22321338100905425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2484312431721196,0.0,0.0,0.35853771626922154,0.17290175879089895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15915787075238055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2601149008116951,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17376729130805554 fitness,drdausersmd,2018/03/25,"I count my calories and track my macros. Is there anything else I should be paying attention too to further improve my diet? Also, was wondering if it's possible to build muscle while eating maintenance w/ high protein diet? I'm at a weight I'd prefer to stay at until I start my cut in a couple months, wondering if anyone has tried to do this? Thank you",3.4451904761904757,5.434541042857148,4.974285714285717,80.17904761904764,74.28571428571428,7.523809523809526,25.952380952380953,8.344100000000001,1.9749523809523808,283,10,50,5,6,95,55,70,0.031,0.875,0.094,0.6387,0,0,0,0,0,0,7,0,1,0,0,3,2,1,0,2,0,6,4,0,0,0,8,11,6,0,4,2,0,1,0,0,1,0,0,0,0,2,1,4,0,4,0,1,0,0,1,0,0,1,1,8,1,8,8,0,10,0,0,0,0,1,5,0,4,4,33,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1943456644004476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1699275587141441,0.0,0.1999874887223598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2689006856278883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24867353129078035,0.20301480312971254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25676748471177885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1939788986386032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2739722828839593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17201315956099122,0.2590305281012484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2237432255253814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1649968845256696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2959369377666527,0.0,0.0,0.0,0.0,0.0,0.0,0.5270968563929176,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ZeusWAL,2018/03/25,"Cardio before feels better than after workouts? This is for me only, I feel drained after my circuit workouts but don't feel too drained after doing cardio then going into my circuit workouts. Should I change it so I do cardio after as it's harder which means it'll be better for cutting weight or stick to the current preference I have. ",5.061093749999999,6.9689291718750015,5.6270000000000024,77.51800000000003,69.78125,5.745000000000001,28.425,5.6839178017228535,1.4992225000000001,273,10,41,1,5,88,45,64,0.105,0.8059999999999999,0.09,0.0129,1,0,0,0,0,0,4,0,0,0,2,2,3,1,0,1,0,8,4,0,0,0,9,13,5,0,2,2,0,4,0,0,2,3,0,0,0,5,1,1,0,5,3,0,1,1,1,0,0,0,4,7,2,10,10,0,8,0,0,0,0,0,1,0,1,6,35,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2584058022469257,0.0,0.0,0.5371532657258327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3212488090286941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.460642939460195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17258599757971482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33079205274919565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2309591865664828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3697954041443043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,fitness_kid,2018/03/25,"Barbell Row methods and variants How should you do barbell bent over row? I am interested in hypertrophy and don't care about strength. According to SL 5x5, he says keep the [torso parallel](https://cdn.stronglifts.com/wp-content/uploads/barbell-row-back-angle.jpg) to the floor. however, as a beginner it is so difficult to keep my torso parallel. [Jeff Cavalier](https://www.youtube.com/watch?v=T3N-TO4reLQ) acknowledges the beginner problem and gives an alternative where the torso isn't parallel. Same with [Buff Dudes](https://www.youtube.com/watch?v=W-u5CyXXD8U) Another [Bodybuilding.com](https://www.youtube.com/watch?v=-xlBxIMqh3A) video shows doing it at the 45 angle and does not mention about keeping the torso parallel. Secondly, [Alan thrall](https://www.youtube.com/watch?v=G8l_8chR5BE) says keep the torso in same position and never change. But [here Mark Rippetoe](https://www.youtube.com/watch?v=I0uhDZ06hrQ) moves the torso. So, there are variants and different methods. I don't care about strength. My first goal is to keep the injuries low and second is hypertrophy. So, which method/variant to follow?",11.640078878177034,15.67451853374233,7.62801489921122,61.11075153374236,56.91411042944786,10.546713409290096,41.70420683610868,10.608840637214634,5.572851358457494,943,49,112,24,14,258,102,163,0.132,0.85,0.018000000000000002,-0.9414,2,0,3,0,0,0,99,0,1,0,4,10,8,0,0,11,0,11,0,0,1,1,22,20,13,0,2,2,0,0,0,0,1,0,2,0,0,3,8,0,5,1,2,0,2,5,3,0,3,0,2,5,5,14,19,2,14,0,1,0,0,6,8,0,0,4,66,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1762643287453054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12925619323065834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3427721261448146,0.0,0.17782430444432518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17562555509262415,0.0,0.0,0.14710279044424346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14298319604345033,0.0,0.0,0.0,0.0,0.0,0.16125392992179655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7470615486230279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17866047556423434,0.0,0.0,0.12964674541877974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.160846097436433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2673549134920747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mysteryliner,2018/03/25,"How to strengthen top of foot, toes, shin? Hi all. I just had my first dive of the year, And my first time with my own fins/boots. These fins are much heavier and firmer than the borrowed stuff from my dive club. So 1 issue I had (apart from cold fingers(but that's another story) was that it was much harder to properly use my fins, and after a while the top of my feet and my shins started aching. So I'm curious if anyone has any suggestions on how to train these specific muscles. Not your everyday exercise I guess, Any help is greatly appreciated. Thanks!",1.7751517290049428,4.4056161834862415,2.835963302752294,89.6640649258998,84.41284403669724,6.6565984474241375,22.14608327452364,7.882392219407189,1.2394764996471421,440,15,89,9,13,140,77,109,0.028,0.813,0.159,0.9192,1,0,0,0,0,0,17,0,1,0,4,5,2,0,0,4,0,7,4,3,3,1,13,12,10,0,1,3,0,0,0,0,0,1,0,0,0,6,5,0,0,0,2,1,0,1,0,0,2,4,1,11,2,12,8,4,12,0,0,0,0,4,4,0,2,8,58,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3336011229700674,0.25720016552418434,0.0,0.0,0.0,0.17150727891378098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41727446445152383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2704249038674605,0.2702064087717264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16440773908365305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25601128094573244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3606218290745973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17361226840959754,0.0,0.0,0.0,0.0,0.0,0.2807898640013989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2258232394770261,0.0,0.0,0.0,0.0,0.0,0.0,0.1430262414672089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21184539041437905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1579539358145313 fitness,OneTwoTrickFour,2018/03/25,"Using Kettlebells to learn Deadlift Form I use the Recommanded Routine by /r/bodyweightfitness and they recommand doing squats 2 times a week and deadlifts 1 time a week. My squat form is pretty good, but I haven't learned the deadlift Form just yet. A PT came over seing me deadlift and basicly said that I would kill my body if I continued doing deadlifts like I did. She then gave me a lot of tips, which I will use in the future and am very grateful for. Now the question: She recommanded I use a Kettlebell and simulate a deadlift for the first few weeks because its a complex motion and I should first learn how to lift it properly and how the correct form should be. Should I follow her advice? What do you think about it? I can definitly see the point, although I feel like I could do an okay deadlift with all the tips she gave me today/things ive researched myself. I'm planning on doing the Kettlebell Deadlift for 2 more weeks to perfect the motion, feel free to further convince me that this is a good idea or tell me that this is bullshit and I'm wasting my time and developing bad habits.",6.168993529834652,6.580664411214952,5.938411214953272,81.80691229331418,66.10280373831776,8.453774263120058,33.283968368080515,8.139509932561175,2.426901941049604,880,36,166,10,13,274,125,214,0.08900000000000001,0.76,0.151,0.8978,0,0,0,0,0,0,17,0,1,1,4,6,10,1,0,19,1,20,1,1,6,3,39,35,16,1,6,4,0,2,2,0,5,0,1,0,0,10,11,0,0,9,0,1,4,1,2,0,2,5,4,28,9,14,23,8,23,0,0,1,0,11,5,0,4,16,119,38,4,0.0,0.0,0.0,0.0,0.0,0.1383448655204563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11820871074180672,0.08630244041911886,0.0,0.0,0.0,0.0,0.0,0.0,0.15725724314647332,0.0,0.0,0.0,0.1619233981720083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11303563868117203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1431685413230913,0.1011407799118122,0.0,0.0,0.0,0.2408462252618153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23749178015586894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15982026552182854,0.0,0.0,0.0,0.0,0.15663109801625896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1383322016426215,0.0,0.0,0.0,0.0,0.0,0.0,0.12036149244560865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1338335692393407,0.0,0.0,0.1440320620913681,0.0,0.0,0.0,0.0,0.15859572923737106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13466967496278215,0.0,0.0,0.0,0.11281646739501652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12374226606715852,0.0,0.0,0.0,0.0,0.0907151592329838,0.0,0.0,0.24765951409972314,0.0,0.13419597769007208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4890993048183151,0.0,0.11681370717542028,0.0,0.0,0.4542497773606287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1005703920544466,0.0,0.0,0.0 fitness,Lostmylover123,2018/03/25,"How strong should my back be? Feeling underdeveloped I’ve been lifting for 2 CONSISTENT years, took a year break and now I’m back. I’ve always have trouble feeling my back, my question is I’m afraid my back is severely underdeveloped.. How strong should my back be? Should I be rowing the same as my bench? Bench max is about 170 and I can do 135 bent over rows for 8-10. Edit: Forgot to add I’m a 5’2, 132.5lbs male",-0.09653393665158204,2.2250405411764724,1.6752941176470593,94.69728506787331,96.52941176470587,4.497737556561086,18.303167420814482,6.297961479604792,-0.11518099547511218,326,10,72,4,13,106,53,85,0.068,0.8109999999999999,0.121,0.5329999999999999,0,0,0,0,0,0,13,0,0,0,2,9,4,0,1,3,0,13,0,0,2,0,13,20,5,0,3,0,0,2,0,0,3,0,0,0,1,0,3,0,1,3,0,0,1,0,2,0,0,3,2,8,2,6,11,1,12,0,0,0,0,2,2,0,1,8,41,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1777194357511903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8211665845544888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21598950795193184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2392635505306548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2412897202598046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2373002674730449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2750828645403201 fitness,bikeruneat,2018/03/25,"Working out after smoking Hi, awkward subject/post. I have been a bit of a gym rat for a long time and recently started going after smoking or ingesting green. It has been a fun experience for me once I am able to get into a rhythm of things. I notice that I will get creative with my workouts and target different muscle groups than I normal would. Anyone else have similar experiences?",5.806849315068497,7.061354342465755,6.914958904109592,71.48997260273975,67.21917808219177,9.127671232876713,33.77808219178082,9.3871,3.4042021917808216,309,14,50,6,5,104,57,73,0.024,0.883,0.093,0.6808,1,0,0,0,0,0,7,0,0,0,1,0,2,0,1,5,0,8,1,0,0,0,8,12,3,0,2,1,0,0,0,0,2,1,0,0,0,3,5,1,0,0,2,0,1,0,1,0,0,2,1,7,1,11,8,1,10,0,0,1,0,2,2,0,1,7,37,10,1,0.22854519303270204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1598041129088851,0.2341715584833821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24951215810567776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2387810833544469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1909201825001872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44712210634042976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2388108610092158,0.0,0.12988750002652485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20225530393613436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2239257644329407,0.0,0.26020021705507146,0.0,0.24339317167162844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21888311919885928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2256608062222663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1617654639441994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1518352709541999,0.0,0.0,0.0,0.1332665399691253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16638362248791894,0.0,0.0,0.16235194784850174,0.0,0.0,0.0 fitness,pfcarrot,2018/03/25,"Can I get a second opinion on my plans? I have read the wiki successfully before and followed it sucessfully. A few years later, I have gained more than I lost. I am trying to melaprep lunches/breakfasts. I am 27 years, 96,5 kg, 191cm. wild guess bf% between 21 and 28%. I have a stomache, though I do do yoga and swim. Using the wiki-linked spreadsheet, I calculated calories per day. my target is 75 kg iwht a 0,5 kg weight loss per week. I have been down to 79kg before, so I just want to dip down there before I add muscle. I set 0,5 kg in this beginning so I can turn the ship around: I need to be losing or at least maintaining, instead of gaining. In the future I am open to say, 2 kg weight loss per week. the number s churned out is this: 2765cal /day right now. target is 2215 cal/day. In the past I have done some 1600/ day with cheat days. but that is not where I am right now. based ón my target I should daily be consuming: Protein:165g Fat: 82,5g Carb:203,5g **I lost focus completely in the example after the carbohydrates. it has this link to some calculation:goal calorie intake = TDEE - [BWlb x 3.2kcal] (or TDEE - [BWkg x 7kcal]. but idk... is this even relevant for me? this equation.** my next intended step is to make lunches for the next five days, but I feel liek I am missing some steps. for the past 5 weeks I have successfully been making lunches with 50% vegetables, 25-40%rice/potatoes, and the rest some form of meat like chicken or meat. my issue is that I eat too much. I just can't help myself when my stomache screams, or when I get stressed. I know its possible to get out of but I have to work and plan for it. so here we are. I just shopped for the week today, with an ingredient list of those special peas, carrots, salad & lettuce, seeds and some 4 kg meat that I hope can last 4 weeks lunches. we also have a lot of rye bread at home, and some cereal and stuff fro breakfast. I might do 70-80% vegetables, and 20-30% meat for lunches. Then carbs can be for breakfast or dinner or weekends with time. I might skip breakfast and eat my lunch earlier. . Below I posted some notes from this morning. my rationale for the numbers. My macros ( as per Faq on reddit) 96,5 kg now, goal is 75 kg. 0,8-1gprotein per lbs. target is 75. 75kg to lbs=165,347 lbs 1g protein =165 g protein. 0,8=132 g. protein is 132-165 g based on 75 goal weight. Since goal weight seem drastically low, I will take 165 g. Double check: if 2,2 per kg is 165. Bonus estimate: if 0,8 per lbs based on 80 kg goal, is 140,8 g protein. Goal is 165g protein chosen based on 75kg goal weight. _____ 165g protein _____ Fat 0.4g-0.5g/lb (0.9-1.1 g/kg) of total body weight again aimed for goal weight of 75 kg. 67,5-82,5 g fat. Again, since 75 kg is an ambitious goal, the higher estimate is chosen. _____ 82,5g fat _____ Carbohydrates [Goal calories - (Px4 + Fx9)] ÷ 4 previous calculation from TDEE spreadsheet: based on a 0,5kg weight loss per week,from96,5kg, my current TDEE is 2765 cal per day. My goal is 2215 for losing weight. 2765 ->2215 inserting in calculation above: (2215-(165*4+82,5*9))/4=203,215 carbohydrates _____ 203.5 g carbs _____ Total: Protein:165g Fat: 82,5g Carb:203,5g **Tl;DR;** I calcucalted protein, fat and carbs. I am going to make lunches with weighihg food, but I got confused by an equation. what is your opinion. ",0.583075730589087,3.0834923527607394,2.0027825054423154,93.19055841414342,92.49693251533743,4.7674912593178975,21.42793060228248,6.4801310401812255,0.4737162543703413,2562,94,527,32,93,821,298,652,0.06,0.887,0.053,-0.265,2,0,0,0,0,0,192,2,1,0,26,22,19,1,2,23,0,52,35,9,6,2,70,75,33,0,6,17,0,10,1,1,4,6,2,1,0,16,23,32,0,5,5,3,5,2,13,0,2,6,12,53,6,59,62,17,65,0,9,0,0,6,24,0,24,35,269,69,15,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05143546903812358,0.0,0.06968905138333838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.057257087761712386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16419087979361707,0.0,0.0,0.0,0.0,0.07144333702219954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06743670757775888,0.0,0.0,0.0,0.0,0.0,0.2903607122174072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06582014082728589,0.0,0.0,0.0,0.13162773410733553,0.0,0.0,0.0,0.0,0.0,0.04248175259278893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.032521358457223135,0.0,0.0,0.0,0.0,0.0,0.07777416709679894,0.0,0.0,0.0,0.10081126094445014,0.0,0.07310735423707529,0.0,0.05144136788115547,0.0,0.07085406231138516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04311132457020398,0.0,0.06451668443951095,0.06388276797382582,0.0,0.0,0.0,0.0,0.0,0.06713178763968873,0.0,0.0,0.0,0.0,0.035347757159461535,0.05242814956664089,0.0,0.0,0.0,0.0,0.0,0.031422762809632486,0.0,0.0,0.0,0.0,0.14391186486727772,0.14042244795913916,0.054681275706182864,0.0,0.0,0.12879926408856204,0.0,0.0,0.0,0.0,0.0,0.0,0.13646349636395888,0.0,0.0,0.0,0.0,0.0472814868904228,0.047691341485199504,0.0,0.0,0.13680687647417736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12279854301480445,0.0,0.0,0.0,0.0,0.0,0.07250942755556254,0.06159932914452568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06433589027190799,0.0,0.0,0.0,0.0,0.0,0.0,0.10985526913776962,0.0,0.05114864064920737,0.0,0.0,0.0,0.05855313290715972,0.0,0.0,0.0,0.1064098305119753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07367660700198304,0.0,0.07362927700640923,0.0,0.0,0.0,0.0,0.04835949601772016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06319258473010879,0.0,0.03750462570871943,0.0,0.060966403005077725,0.0,0.0,0.04366802918700658,0.0699600419189671,0.0,0.0,0.0,0.05555051991931416,0.0,0.0,0.03793670875564738,0.0,0.3095544531389901,0.7049032826136379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04682462294673493,0.0,0.0,0.0,0.0,0.0,0.0828379908633936 fitness,Jumpingonacloud,2018/03/25,"Are work out gloves good for you? I have been going to the gym for three weeks now, and many wear gloves. After lifting dumbless and bars, my palms feel rough. Should I get workout gloves? I am so freaking confused and googling isn't helping at all. ",1.8024999999999984,4.510177583333338,1.5425000000000004,98.2525,85.66666666666666,4.033333333333334,22.583333333333336,5.46131890053228,0.032183333333333675,196,7,40,1,6,57,41,48,0.16399999999999998,0.779,0.056,-0.6749,0,0,0,0,0,0,7,0,1,0,1,2,3,0,1,1,0,6,3,2,0,1,8,9,4,0,1,0,0,2,0,0,1,0,0,0,0,0,4,1,0,1,3,0,1,1,2,0,1,1,2,5,1,6,7,1,6,0,0,0,0,2,2,0,1,3,25,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2465548705098191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2547608563234333,0.0,0.27712517422890964,0.4089917698563054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32684080712355995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4943692370377334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3911386328352574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3549925155337161,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Birphoenix2,2018/03/25,"Need some advice here please I'm 16 years old, male, I lost more than 40 pounds in the lst 2 years and i started doing regular push ups and dips daily at home, but i started to ignore dips exercises by the time and i'm currently just doing push ups, i feel like i'm getting weaker rather than getting stronger, i used to do 30 push ups easily when i was doing dips exercises, now i can barely do 20 Is that related to strenght? Should i stop doing these daily exercises and start hitting the gym if i want a better body shape? Also, can i get abs just by running without abs exercises?",4.345932203389829,5.164561008474578,5.8625000000000025,79.30273305084748,70.27118644067797,8.611864406779661,28.309322033898304,8.841846274778883,2.139928813559321,461,16,91,8,8,157,75,118,0.095,0.764,0.142,0.6898,1,0,0,0,0,0,10,0,0,0,2,10,4,0,0,4,0,11,5,1,1,0,18,26,8,0,5,6,0,1,1,0,1,4,0,1,1,2,4,0,2,1,5,0,4,1,2,0,0,2,1,10,2,13,22,2,21,0,1,0,0,1,6,0,2,12,55,12,0,0.0,0.0,0.0,0.0,0.0,0.21145927108785914,0.0,0.0,0.0,0.0,0.0,0.17305147924005965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19138431868674188,0.0,0.24036672328921715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10941611485543863,0.1545930563953383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3391733011623214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.217062425728952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1057199572144664,0.0,0.0,0.0,0.0,0.0,0.2362213545659331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16045459184671754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2270707754267066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23753738106987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4594977480349295,0.0,0.0,0.18091640707801385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12618201172479165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18689631540963605,0.0,0.0,0.1276357286213949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20859763160588773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.278703336904727 fitness,DivineEu,2018/03/25,"The Best damn workout plan for natural lifters part-2 hey guys i saw this new program in t-nation what do you think about it? im thinking it pretty interesting and im sick of my workout plan so im thinking about giving it a try https://www.t-nation.com/workouts/the-best-damn-workout-plan-for-natural-lifters-part-2 ",7.149160997732428,11.043979653061225,5.557823129251698,64.91297052154198,89.20408163265307,4.626757369614512,23.811791383219948,6.42735559955562,1.0663315192743767,269,9,38,3,9,79,38,49,0.105,0.632,0.263,0.8402,0,0,0,0,0,0,20,0,1,0,3,3,3,1,0,2,0,1,1,0,0,0,4,6,2,0,0,0,0,0,0,0,0,1,0,0,1,5,1,0,0,3,2,0,0,0,1,0,0,1,1,3,2,5,5,1,2,0,0,1,0,4,1,1,0,1,19,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3993588780272429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18252689271451586,0.0,0.0,0.0,0.0,0.0,0.18839986805939787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6165814368243141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1837665402336908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4120935415112329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1935757200608425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3657571518587155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12918266005183218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nicolasyodude,2018/03/25,Anyone know good gym plans using only dumbbells and a few machines? Don’t live near a big gym or anything but I want to follow a proper plan made by someone who knows what they are doing. I KNOW that dumbbells and machines is not practical but it’s the best I got for a few months. I’ve read the sidebar too btw,1.8846666666666683,3.8114962615384655,3.158076923076924,91.71608974358976,78.69230769230771,4.94871794871795,23.14102564102564,5.46131890053228,0.26464102564102543,247,8,51,1,6,80,51,65,0.039,0.812,0.149,0.8316,0,0,0,0,0,0,3,0,0,1,3,1,2,0,0,6,0,4,0,0,2,0,12,12,5,0,1,4,0,0,0,0,0,0,0,0,0,4,2,0,0,3,3,0,1,2,0,0,0,2,0,4,2,4,10,3,4,0,0,0,0,2,2,0,1,1,32,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20158174240285084,0.0,0.2372412499801788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3025465782154941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24180717856061185,0.2305749043315565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4753162325042083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2545687252184775,0.0,0.0,0.0,0.0,0.0,0.0,0.27279058353434144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2301133769757435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2192604414464824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2883718368221101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2442704184930389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2489932974868704,0.0,0.0,0.17004316471902955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Religion_Raper666,2018/03/25,"Aftermath of a diet A couple of months ago I went from 205 pounds to 170 pounds by basically starving myself. I basically ate about 500- 1000 calories a day for a couple monthes. At the time I was not working out. I did not use any supplements, or ate much protein. Currently I feel like a sack of fat, with little muscle. I have been feeling quite weak. Right now I am unsure about how to proceed. I want to build muscle and lose the fat, but unsure about how, considering my circumstances. Need some suggestions. ",3.0854639175257716,5.698854298969074,4.250731958762889,81.86372680412373,78.17525773195877,7.178969072164946,25.1639175257732,8.238735603445708,1.8874585567010305,405,15,73,8,10,132,70,97,0.109,0.8440000000000001,0.046,-0.6904,1,0,0,0,0,0,14,0,0,0,3,6,3,0,0,7,0,5,6,2,3,0,15,13,5,0,2,4,0,2,1,0,0,3,0,0,0,0,3,5,0,2,0,0,1,2,2,0,0,6,2,10,1,15,7,2,14,0,1,0,0,1,4,0,2,10,47,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.20383802887648594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15637482758833038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5088736688791345,0.0,0.14829962031924704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2325406596676776,0.16427731583099411,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1123426317191552,0.2304716987844507,0.0,0.0,0.0,0.257256781218572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36709000427004573,0.0,0.1690407269737768,0.17050603873131864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24458160387884795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19637722688359416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13408650217312654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1986041659961884,0.0,0.0,0.13563128507166394,0.0,0.0,0.0,0.0,0.2131672382509842,0.0,0.0,0.0,0.0,0.0,0.16740734743670588,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AlectheMetallic,2018/03/25,70 pullups every other day to gain muscle? So I'm a relatively skinny guy looking to put on some muscle. I went with 70 pullups every other day because I heard you needed to let your muscles rebuild after working out. Would it be more beneficial to do it every other day or every day? Should I raise the reps? ,3.5872131147540998,5.3898041147540985,5.417180327868851,77.9536393442623,73.42622950819671,6.191475409836067,26.95409836065573,6.742157984588678,1.4613973770491802,245,9,42,2,5,84,43,61,0.0,0.883,0.117,0.7983,0,0,0,0,0,0,5,0,2,0,2,1,0,0,0,2,0,5,1,1,0,0,7,10,2,0,3,1,0,0,0,0,2,0,1,0,1,5,2,1,0,0,0,0,2,0,0,0,0,2,2,5,0,8,4,2,9,0,0,1,0,4,2,0,2,5,29,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12298048891994295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5204294556709255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6799077669880594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19975700963451304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20629559854036608,0.0,0.0,0.0,0.0,0.0,0.16941307365559702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1495896697754884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20280715418545692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18701752157391746,0.0,0.0,0.0,0.0,0.0,0.1468711020875267,0.0,0.0,0.14331223920970634,0.0,0.0,0.0 fitness,CorneliusHussein,2018/03/25,"how to get legs? this might seem troll but its not. i got a serious case of chicken legs and just want normal legs. even legs like [this](https://i.imgur.com/Y5YwJa8.jpg) would be ideal. i know people always say squat and things like that but i mean i bet that guy in the pic doesnt go to the gym as well as a bunch of other normal leg wielders. basically i want to unchickenify my legs without going to the gym. ive been eating more and have gained weight but none of it really goes to my legs, my belly has just gotten slightly bigger is all. should i just start running or doing some sprints? idk wat do plz help",3.537851239669422,5.370557867768596,3.8546198347107454,88.97829338842978,73.62809917355372,6.823471074380167,21.19090909090909,7.554174236665415,0.6382852892561979,486,11,98,6,10,151,87,121,0.013,0.775,0.212,0.9737,0,0,0,0,0,0,20,0,0,0,2,6,5,0,0,5,0,12,9,7,1,1,27,23,10,0,7,9,0,1,2,0,3,0,1,0,1,7,3,2,0,3,2,1,3,4,1,1,0,3,2,10,4,12,16,5,6,0,0,0,0,3,2,0,5,3,64,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1789116382658493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22001640160933625,0.0,0.0,0.0,0.0,0.0,0.1420169146405237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11233767728925073,0.0,0.24439860063691504,0.0,0.1719689962275689,0.0,0.0,0.21290095575831428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14412157992196026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1181678980942356,0.0,0.0,0.0,0.0,0.0,0.0,0.21009320714619006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2342169003495631,0.0,0.0,0.0,0.228099401882462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4213426500840046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14906593927164227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13774560360239207,0.0,0.0,0.0,0.0,0.0,0.0,0.1709904062265625,0.0,0.0,0.0,0.1957436963046309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1521903686315851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14284795588857765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2536455772310915,0.0,0.0,0.2618331746556857,0.19332639683921327,0.0,0.0,0.0,0.0,0.20726902744708808,0.0,0.0,0.0,0.0,0.15274213783754526,0.0,0.0,0.0 fitness,aldusfinkster69,2018/03/25,"Im recovering from alcohol and smoking trying to get back on the fitness path. I have a question about cardio fitness. Thanks in advance I’m 28. I’m 220 skinny fat sorta. I don’t look heavy at all and you might even think i was even in decent shape just by looking haha. I have never been in particularly great cardio shape since maybe like 16 or so when I quit sports. I haven’t done just about anything physical since. I spent a few months jogging and got to and got to where I could jog a continuous 1/2 mile and slow down for 20 or 30 seconds and run another half mile and i could repeat that for 2 or max 3 miles. Anyway, just the intro. Thanks if you made it this far. I have gotten into walk/jogging and tracking heart rate. I can’t maintain that 140 to 150 ish range for more than a couple minutes without getting super dizzy... I have had a complete workup and everything is fine. Frankly, I smoked and chewed off and on for 8 years or so then went through a heavy drinking/smoking period for a couple years. Terrible, i know... i also have a bit of an anxiety issue essentially when I am working hard enough to reaaaaly get to breathing hard I get light headed and kind of twitchy. So! My question. Do I just need to maintain the lower level of cardio level like in the 110 to 130 range and super slowly try to push it higher? Frankly that range and the pace i mentioned earlier got pretty easy after a coupled months but I just haven’t been able to push it harder and really start running instead of just jogging. I really want to increase my heart and cardio strength but I’m not sure what to do. Again panting out of breath exercise makes me super uncomfortable almost anxiety inducing but I want to get through that barrier to really lose some weight and get in shape. Any insight or suggestions would be greatly appreciated. Thanks in advance!",3.4550848337950133,5.6008227728531885,4.401377250692524,83.60004371537399,74.73407202216066,6.950173130193907,27.07072368421053,7.8658589789855275,1.7473468836565096,1475,57,275,22,32,477,202,361,0.08199999999999999,0.802,0.116,0.9,1,0,3,0,0,0,34,0,2,0,9,23,17,0,0,15,1,23,15,7,3,3,58,51,33,0,7,17,0,3,2,0,2,7,3,0,0,9,19,5,1,6,5,1,11,7,2,0,2,12,9,27,15,46,34,7,52,0,1,2,0,6,25,0,12,18,175,36,1,0.09627296004997607,0.0,0.0,0.0,0.0,0.0,0.0,0.1028865158166832,0.09640346288978427,0.0,0.0,0.07698945136950343,0.0,0.0,0.0,0.06546891417445397,0.10095059280642192,0.14729710185510436,0.0,0.0,0.0,0.0,0.07922444313331323,0.0,0.0,0.0,0.0,0.07402796370325672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10510513789653007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10094036694268464,0.0,0.0,0.15373224959569773,0.3195725974629989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09852066338892007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09947570311602692,0.0,0.12717476428219682,0.0,0.0,0.0,0.08652392877661888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3017918886373281,0.0,0.0,0.0,0.23099484256271705,0.2122825566570084,0.0,0.0,0.0,0.0,0.17248332453656656,0.0,0.0988038317609223,0.0,0.0,0.22816784239090315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10399131737686318,0.100483957791905,0.0,0.0,0.0,0.10025347300981144,0.05290910108805068,0.0,0.0,0.0,0.0,0.0,0.0,0.09406821069074077,0.0,0.0,0.0,0.16169007895481532,0.10770481662645713,0.0,0.0,0.0,0.09109580258207793,0.06426294840514546,0.0,0.09671912833553084,0.0,0.0,0.0,0.0,0.10213039672330262,0.0,0.0,0.15368831642855196,0.0,0.0,0.07138518000680989,0.07425164183026828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09794421112472301,0.0,0.0,0.0,0.0,0.21569549671587188,0.10239814348603984,0.0,0.0,0.1850247702541399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15927597482131745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06814249663757906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09073612550341996,0.0,0.0,0.0,0.0,0.2659056208017345,0.0,0.0,0.0,0.06168782546827616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13072604070172772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11356857236772193,0.0,0.0,0.11723452925442775,0.0,0.08924599848384124,0.0,0.0,0.0,0.09280369797958596,0.0,0.07008786152180284,0.0,0.0,0.06838954861333763,0.0,0.0,0.12399325967840487 fitness,losttalus,2018/03/25,"One side of Incline bench (and flat for that matter) with DB and BB is ALL shoulder, while other is all chest. I've been having this issue for probably my whole 2 years of lifting. It's just now, with heavier weight, it's becoming obvious. My left pec is larger and I can feel it when I press. I can't feel my right pec flex at all when pressing (incline, decline, flat, flys). Not only that, my right shoulder is bigger and gets pumped when benching. Which means I am doing all chest excercises with all shoulder on my right side. Even just punching the air with my other hand on my right pec, I do NOT feel it contract. But I feel a huge contraction on the left pec when I punch the air. I am stumped. Anyone know what else I can do?",3.4053132678132663,4.605784777027028,4.0883538083538085,89.71512285012287,72.85135135135134,6.733169533169535,25.61670761670761,6.980632752743323,0.9323027027027028,569,18,121,5,11,181,83,148,0.0,0.96,0.04,0.6705,0,0,0,0,0,0,23,0,0,0,0,8,0,0,0,4,0,14,7,6,0,6,26,21,10,0,0,5,0,8,0,0,0,0,0,0,0,11,8,1,0,6,0,0,0,3,0,0,1,1,8,16,0,12,20,6,23,0,0,0,0,0,16,0,0,7,80,27,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12454544952899177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1967192362924616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1487961700159777,0.0,0.0,0.0,0.0,0.1176463949983662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.360250728788565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09306020194160053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1859107104480872,0.0,0.0,0.0,0.0,0.09788993973365943,0.0,0.0,0.0,0.3870551933282805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1940245923773581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1206985318675119,0.13546807324099772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19204318404283272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6084530696988085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21690183290624265,0.0,0.0,0.0,0.19886430606303893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11470325962540585 fitness,switched_from_imgur,2018/03/25,"Question about jason blaha's 5x5 I'm starting his 5x5 routine soon and I'm wondering what's the best way to keep track of my numbers when lifting and how to know when to add more weight. Should I just use pen and paper, is there an app for this routine? Thanks.",2.112222222222222,4.107948,2.8257037037037063,94.03966666666668,78.25925925925927,5.060740740740742,23.76296296296297,5.6839178017228535,0.3059451851851853,208,7,44,1,5,65,43,54,0.0,0.8690000000000001,0.131,0.7964,0,0,0,0,0,0,4,0,0,0,1,7,2,0,0,2,0,2,1,0,2,0,12,10,6,0,1,1,0,1,0,0,1,0,0,0,0,2,4,1,1,3,0,0,0,0,0,0,0,0,1,3,2,6,9,2,5,0,0,0,0,2,0,0,2,4,26,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3531275833222968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2990895413506924,0.0,0.0,0.18492719753333087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3769480383142864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2381707622501622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3097966150246497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29062104064637995,0.0,0.0,0.0,0.267091679039827,0.0,0.4097565920290589,0.0,0.0,0.0,0.0,0.0,0.0,0.3649112090818049,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hammer_of_science,2018/03/25,"Intermediate assistance Stats (kg) : BP 110 DL 195 SQUAT 180 Weight (kg) 104 I have never followed a program (basically go to the gym 2 or 3 times a week and lift heavy shit till I nearly pass out), eat like shit and drink too much. I've been lifting for about 3 years, but took last year off and did yoga instead. I'm back up to decent lifts but my gym buddy just pulled 230 and I'm feeling like I maybe should actually apply some science to it. What is the best level to work at (with some actual science behind it). I tend to do a set of 10 with say 50 % weight as a warm up, then sets of 3 from say 160, progressing in 10 kgs until close to max, then to max by 5 kg. How frequently do people do 1 RM?",2.28608297742526,3.1665789261744983,4.264539353264187,88.61388041488712,75.1744966442953,7.297376449054301,22.27028676021965,7.686295010490155,0.68718255033557,536,13,125,7,11,184,108,149,0.032,0.865,0.103,0.8834,1,0,1,0,0,0,21,0,0,0,3,6,6,2,0,6,0,8,6,2,1,1,18,15,13,0,1,4,0,4,2,0,1,0,2,0,0,3,8,4,0,1,4,0,5,1,2,0,0,3,6,5,4,26,11,4,28,0,0,0,0,2,9,2,3,14,67,8,2,0.0,0.0,0.3567830764658417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14056594091123573,0.0,0.0,0.0,0.0,0.0,0.19184281470376893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17907953446082372,0.0,0.18705539157095305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09243181890033282,0.13059609556473464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10389242712619473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14901066425000425,0.0,0.0,0.0,0.0,0.0,0.17861880678744954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1836524280621317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13438288069492849,0.0,0.140990665904492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1267341318028616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2907481183914493,0.0,0.0,0.0,0.0,0.0,0.0,0.3752938910617196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1065952019191612,0.0,0.0,0.0,0.20310334104701444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14663533192589054,0.4452150535435964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13308438741825326,0.0,0.0,0.0,0.0,0.0,0.23544115414563804 fitness,xandercrash01,2018/03/25,"Intermittent fasting immediately after workout? Hey everyone, first time posting, and really just beginning to make fitness a part of my life. I have recently started Intermittent fasting, and I would like to continue doing it. My eating window is from noon to 8pm, because that is when I can conveniently eat. I would like to start working out, but really the only time I have is at night before bed, which is after my fasting has begun. I have heard that it is okay to work out in a fasted state, however I don't know if it is effective, or healthy, to workout so early in my fast. ",7.338918918918918,6.966833657657657,8.63400900900901,66.11155405405405,63.774774774774784,11.724324324324325,37.41891891891892,11.20814326018867,4.436578378378378,460,21,79,12,6,160,74,111,0.0,0.862,0.138,0.9201,1,0,0,1,0,0,15,0,0,0,4,3,3,0,0,3,1,15,3,0,2,0,13,21,7,0,3,4,0,0,2,0,2,1,1,2,0,6,4,2,0,2,2,0,0,1,0,0,1,1,1,11,3,15,18,1,28,0,0,0,0,2,6,0,2,22,60,17,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12769361360593265,0.0,0.1782472351224179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42868909100589603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20016170902866728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17817876689044654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11512161922828575,0.0,0.0,0.0,0.0,0.0,0.14795792148038864,0.20467716347332487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13982574877755674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19657747823612212,0.0,0.0,0.0,0.0,0.0,0.0,0.15931467511034966,0.0,0.0,0.0,0.22684029747201334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2006185139980167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2683892526486179,0.0,0.20683063992146086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2965340325144102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24429234481050424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3049996292021705,0.0,0.0,0.2976091225423259,0.0,0.0,0.0 fitness,circulargeneral,2018/03/25,"Why do we sweat? I know we sweat to regulate body temperature, but is it also symptomatic? I'm trying to lose weight / tone up / slim down, and naturally sweating it out in the gym is part of that. That's obvious. But I can get up in the morning, walk 3 mins to the train, and then walk 10 mins at the other end, and be a sweaty mess by the time I get to work. Even during winter, when I wear little in terms of layers (no sweater or jacket) because I'm always so warm. Why is this? Am I just someone who sweats a lot? Or will it actually change if I lose the weight? I've never been thin, even as a child, so I honestly don't have the data to remember 'back when I was x kg' and things were different. I'm going to try and hit my goals regardless, but sweating less, or at least learning how to control it (or the effects of it) are definitely on my mind.",3.888654139156933,3.8309424972067054,5.588765871000508,83.97739969527679,70.95530726256983,8.967191467750128,27.44591163026917,8.841846274778883,1.7803810055865927,653,20,148,11,11,225,115,179,0.058,0.868,0.07400000000000001,0.5714,1,0,0,0,0,0,27,2,0,0,6,10,5,0,0,11,0,14,9,7,3,2,28,22,21,0,2,9,0,4,0,0,1,0,0,0,1,11,8,2,1,4,1,0,3,3,3,0,0,3,4,12,2,22,16,5,26,0,2,0,0,4,12,0,6,11,100,23,3,0.0,0.0,0.1625044493300586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1331700403968041,0.1385622004511648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12804750185245325,0.0,0.1015121386289738,0.0,0.0,0.0,0.0,0.0,0.0,0.18497181527161766,0.0,0.0,0.0,0.0,0.0,0.0,0.1761614463773726,0.0,0.0,0.0,0.18677202883864788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1739832578151998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1474917870661117,0.0,0.0,0.2199764798378953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17400495473236766,0.0,0.09464003633211504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09151782489575294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16690187045452204,0.0,0.0,0.0,0.37259792155778776,0.0,0.14157366173415975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16814285236705154,0.0,0.0,0.0,0.0,0.0,0.1284344019365576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18033042587923787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18864044513642114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14109615362227482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1106318587752287,0.0,0.0,0.0,0.09710210899399603,0.0,0.0,0.0,0.0,0.2261191866092346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4055653526295067,0.0,0.0,0.30052595341223104,0.0,0.0,0.0,0.0,0.12123223615905993,0.0,0.0,0.0,0.0,0.0,0.0 fitness,madduck33,2018/03/26,"Question for those doing PHUL. I’ve switched to the Power Hypertrophy Upper Lower (PHUL) program for a week now and so far it’s going great. My question is regarding the back exercises on the upper power day. From what I understand, higher volume is more beneficial for training back muscles. But on the upper power day, bent over rows are recommended in 3-5 rep sets, and lat pull downs are recommended in 6-10 rep sets. For those more experienced in this program or even back workouts in general, would it be ok for me to add more volume to these? And if so, would it be more beneficial for my back than the low rep sets?",5.381,6.3340997666666645,6.583333333333336,74.58000000000003,68.0,9.333333333333334,30.0,9.516144504307137,2.71125,492,18,91,10,8,166,72,120,0.034,0.835,0.131,0.9071,4,0,0,0,0,0,16,0,0,0,3,8,3,0,0,6,1,9,1,0,0,0,13,11,8,0,3,3,0,0,0,0,2,1,0,0,0,8,4,0,0,3,2,0,2,0,1,0,0,0,1,4,2,19,7,4,27,0,1,0,0,2,14,0,4,8,64,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6577886895688243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2758474261132895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1412542594693344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12154306913261965,0.0,0.0,0.2357843201683092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4791502124094903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2226385548233366,0.0,0.0,0.0,0.0,0.0,0.0,0.17154771313509432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30384377275929103,0.0,0.0,0.0 fitness,Beardoom,2018/03/26,"Beach Volleyball Assistance Hey guys, Wondering if anyone has some suggestions for a supplemental routine for beach volleyball. I play three times per week (M, W, Th) and would love to work a well-rounded routine that emphasizes explosive movements (jumping, swinging) and interval endurance. Or, does anyone have suggestions for resources for sport-specific fitness research?",9.720526315789474,13.375647017543864,7.9016140350877215,58.71663157894738,61.28070175438596,12.279298245614035,48.2421052631579,11.602472056035307,7.593185263157895,308,21,34,11,5,92,47,57,0.0,0.8490000000000001,0.151,0.8271,0,0,0,0,0,0,14,0,0,0,1,0,2,0,0,2,0,3,1,0,0,0,7,5,4,0,2,2,0,0,0,0,1,0,0,0,1,1,2,0,0,1,3,0,2,0,0,0,1,0,0,1,2,5,4,1,5,0,0,0,1,5,1,0,4,2,18,2,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4791283071736771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29982441924085523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3392424034536343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3092231293267645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.199781377763119,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2748248337023949,0.0,0.30805174773013944,0.0,0.0,0.0,0.0,0.0,0.37155101037046256,0.24942757083327974,0.0,0.0,0.2433836417694503,0.0,0.0,0.0 fitness,Darth-Monkey,2018/03/26,"Q: Anti-flexion for core - worth adding? What exercises are there? So as the title asks, are anti-flexion exercises worth adding to the whole anti-movement core routine and what exercises count as anti-flexion. Would reverse planks count?",6.06025,9.316756525000002,6.0100000000000025,69.785,71.25,7.0,32.5,8.07648339933343,3.0409999999999986,191,9,26,3,4,60,25,40,0.0,0.887,0.113,0.5171,0,0,0,0,0,0,11,0,0,0,0,2,0,0,0,2,0,3,3,0,0,0,2,4,4,0,1,0,0,0,0,0,1,3,0,0,0,2,1,0,0,0,3,2,0,0,0,0,0,0,0,0,0,4,3,1,0,0,0,0,0,1,0,0,0,0,15,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5770010462516777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6890845794923082,0.0,0.0,0.0,0.0,0.0,0.0,0.4384429665650689,0.0,0.0,0.0 fitness,akguitar,2018/03/26,"Working out for 7 months now and making progress everywhere except chest. can i do 100 pushups every OTHER day and still keep my routine? 30 yrs old - 8 months ago - weight: 195lbs benched about 3x8 of 100 lbs mayyybe currently - weight 170 bench bench 3x8 150 lbs I workout 5 to 6 times per week doing PPL. i made progress for the first few months then it basically just stopped. Ive always had a weak chest and its becoming very obvious that it is lacking based on my proportions. my arms are growing and my back/shoulders is becoming defined, finally. im satisfied with my routines and progress with everything aside from chest. im considering adding 100(more if its a good idea, maybe 150/200) good, correct formed pushups. maybe 5 sets of 20. 3 to 4 times a week. would this be ok to do without stopping my routine at the gym with regard chest workouts? i dont want to overwork (probably impossible atm, hence no progress). thoughts? ideas on how to get some sweet, powerful boobies?",4.4949725274725285,6.862091615384612,4.147348901098901,85.58827609890113,72.4065934065934,7.626923076923077,33.90247252747253,8.472884824447931,2.8319549450549464,782,41,145,14,16,236,128,182,0.044,0.799,0.157,0.9632,2,0,0,0,0,0,29,0,0,0,7,5,5,0,0,5,1,12,8,5,3,2,28,18,8,0,4,4,0,2,0,0,1,1,0,0,0,7,9,2,3,3,3,1,1,3,1,0,1,3,3,11,4,20,13,4,24,0,0,0,0,0,4,0,2,18,71,18,1,0.0,0.0,0.0,0.0,0.0,0.0,0.11833101279535417,0.0,0.0,0.0,0.0,0.0,0.11107454461370972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10264572813418274,0.0,0.0,0.29485888825852913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08609013914756962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1564495266069182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11247125547891124,0.0,0.11997238916238745,0.0,0.0,0.0,0.0,0.0,0.0,0.14623199512329693,0.0,0.11354670056422025,0.0,0.0,0.0,0.0,0.06974312274377728,0.0,0.0,0.22393050186697225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3013883869439799,0.2883846578454897,0.0,0.0,0.11865222811044762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12631166005710068,0.08910574870784105,0.0,0.2682177073598817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3196518252635264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1400755151526245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14392501926022291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10660545051053193,0.223207578107686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10597631212847906,0.15567842459805928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11014339972341552,0.07873598178772813,0.0,0.2141555816175313,0.32511021554033337,0.0,0.0,0.0,0.0,0.0,0.12867979444692346,0.0,0.09718245942994544,0.0,0.0,0.09482761193220962,0.0,0.0,0.0 fitness,WaitingForWaifu15,2018/03/26,"PPL modification help? Hi. Doing PPL 6 days a week, with pull on Monday’s. I sometimes struggle to find time on Saturdays for my second leg day. Is there an effective way I can mod ppl for 5 days? Maybe add squats and some leg work on Friday since no dead lifts (rows is main lift) on Thursday? ",0.9856416464891034,3.410976813559323,2.4971428571428578,92.1715254237288,85.94915254237291,5.405326876513318,18.59806295399516,6.868970318607317,0.12137578692493944,228,6,49,3,7,74,49,59,0.14800000000000002,0.76,0.092,-0.5484,0,0,0,0,0,0,9,0,0,0,2,1,1,0,1,2,0,4,2,2,1,0,6,4,1,1,0,0,0,0,0,0,0,0,0,0,0,0,3,0,0,2,0,0,1,1,1,0,1,0,0,3,0,8,4,2,14,0,0,0,0,2,4,0,1,8,23,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5850533838548259,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2763807684439751,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20268695318949112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3037933628916125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2501417498870921,0.0,0.0,0.0,0.0,0.0,0.2990733754924207,0.0,0.0,0.0,0.0,0.0,0.0,0.3161257275453672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17632718064678646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24002465857582236,0.24256058618197754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2201449446041813,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MaximoRL,2018/03/26,"Benching Issues Hi everyone, I started benching a few months ago and I have been having issues with my form. For the whole time I have been benching I feel like I have been using the wrong form. My triceps felt like they were always taking all the weight and I just continued on with this. In terms of muscular growth my triceps have gotten huge while my chest hasn't really grown. When I widen my bench form is I feel strain in my shoulders. Should I just widen my bench and suck it up?",2.3081250000000004,4.7590885625000015,2.65816666666667,93.1035,80.04166666666666,5.506666666666668,20.016666666666666,6.742157984588678,0.2305366666666666,386,10,78,4,10,118,60,96,0.076,0.82,0.104,0.4019,0,0,0,0,0,0,7,0,0,1,0,3,5,1,1,4,0,12,6,5,1,1,13,20,5,0,1,2,0,4,2,0,1,0,0,0,0,2,5,1,0,3,0,0,2,1,3,0,0,6,4,17,2,8,13,7,15,0,0,0,0,2,5,1,0,10,56,19,0,0.0,0.0,0.0,0.0,0.0,0.0,0.21322612168012686,0.0,0.0,0.0,0.0,0.0,0.20015035624116126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22984835321614905,0.0,0.0,0.0,0.0,0.2432506989356832,0.17184337548656956,0.2309582068300349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5021270647607037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23503350962375366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19199846650173436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15409747459081366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17025698715486975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18085777723524174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14026207467574175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20775120471040054,0.0,0.0,0.0,0.0,0.0,0.29291556262660945,0.0,0.0,0.0,0.2685567443866852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2629951037522889,0.0,0.0 fitness,I_am_Tre,2018/03/26,"Help with Coan-Philippi please. Not sure where I should go with 10 week goal. So Ive seen good results with the program. I bulked a year ago and hit 565 for a 1rm on it. Ive been on a cut (207 down from 240) and am starting to make painfully slow progress. I tested 1rm today and am at 535 dl. It took me 10 weeks to get 10 lbs (although i did it purposefully, because cut). Can anyone recommend a good 10 week goal number from here? I am on a slow cut, usually only a lb or two a week. I want to keep it up for another month or so. Also, oddly enough, im still making decent progress on the other lifts on nsuns. Your advice/experience/thoughts are greatly appreciated. Other side note: It may be a freak occurence of not as good sleep as a friend slept over last night and maybe robbed some gains.",2.1470818815331043,3.794599335365856,3.4407665505226497,91.25841463414636,76.98780487804878,6.149128919860628,22.68989547038328,6.868970318607317,0.4834456445993034,617,18,137,6,14,201,109,164,0.073,0.727,0.2,0.9634,0,0,0,0,0,0,25,0,1,0,5,6,11,3,0,11,0,12,3,2,3,1,20,23,12,0,2,4,0,0,0,1,2,1,0,0,0,7,7,0,1,0,0,0,2,2,5,0,1,5,1,10,6,22,14,2,28,0,0,1,0,3,11,0,4,15,78,17,4,0.0,0.0,0.0,0.0,0.0,0.0,0.13596614357675238,0.0,0.0,0.0,0.0,0.12266156443362533,0.0,0.0,0.0,0.0,0.1608370682459828,0.0,0.0,0.0,0.10725003954456952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09350179436854626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15848723624208133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11850451822027715,0.0,0.08013709353499074,0.0,0.08717197111273807,0.3859550347217304,0.0,0.1691070012731168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10281042664678547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16568162845764098,0.0,0.0,0.13633523031588626,0.0,0.0,0.0,0.1250288753357672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20477074836293466,0.0,0.15409539074845488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12243007966000145,0.0,0.0,0.0,0.0,0.0,0.0,0.14394100400544482,0.0,0.0,0.0,0.0,0.0,0.0,0.11665585749675733,0.16321196924791756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1683701688159371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15349531649972284,0.0,0.0,0.0,0.0,0.0,0.10856636972074077,0.0,0.12249309498640945,0.0,0.0,0.0,0.0,0.0,0.0,0.14456311750396422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.121770194729215,0.0,0.0,0.14539061294358765,0.0,0.17041587215154136,0.0,0.0,0.14983441185810378,0.0,0.0,0.0,0.16893140522893704,0.0,0.09047017811738964,0.0,0.4921433167876236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09877461743676272 fitness,Stray14,2018/03/26,"How long does it take to replenish muscle glycogen levels? Heavy trainer, 3 weeks into a 12 week cycle. I wanted to know how long it takes to replenish muscle glycogen levels. Im feeling a little depleted... A day, 3 days, a week? Any and all info would be massively appreciated.",2.649102564102563,5.435423653846158,5.263076923076923,72.76525641025643,81.69230769230771,7.3128205128205135,25.974358974358967,8.344100000000001,2.541374358974359,218,9,34,5,6,77,37,52,0.0,0.8909999999999999,0.109,0.6322,0,0,0,0,0,0,11,0,0,0,0,2,0,0,0,4,0,2,0,0,2,1,10,7,3,0,2,0,0,1,0,0,1,0,0,0,0,2,2,0,0,3,0,0,0,0,0,0,0,0,1,1,0,4,5,1,11,0,0,0,0,0,4,0,0,7,17,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16182925768567666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3069447665133337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20825107752223884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12032589552976795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2570508142537669,0.0,0.0,0.0,0.0,0.0,0.1307832986366629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2385106638136933,0.0,0.4211958202118029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35785095959963026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1403621703096909,0.0,0.5726608382329699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16904862445196084,0.0,0.0,0.0 fitness,ahappymistake,2018/03/26,"My eating program. Hi everybody, My goal is to lose fat and build muscle and its going a bit average. I go to the gym 3 times a week with a fullbody program and i'm lifting it to 4 times next week. I want to know if someone can maybe tell me or help me with my eating scheme. In the morning I eat 8 slices of brown bread with chicken filet on it. In the afternoon i drink a protein shake with a can of tuna and some 0% fat yoghurt. In the evening I eat rice with either fish/meat/beef and some vegetables. I drink around 2 liters water a day. I'm 17, 1.76 cm and i weigh around 71 kg. I make sure to get 100-140 grams protein in a day. But the question is will my fat percentage reduce after a while? I think it's around 20% now. Any advice on eating other food or eating more/less doing some exercises and some sort would be helpful. Thank you.",1.4113202247191017,3.1101298370786523,3.134143258426967,92.40716994382021,79.28089887640449,5.798314606741574,21.79915730337079,6.6274283507984215,0.339650561797753,653,19,146,6,16,217,111,178,0.028,0.899,0.073,0.7351,0,0,2,0,0,0,23,0,1,0,2,5,4,0,1,13,0,8,17,3,1,1,32,18,12,0,3,5,0,0,0,0,2,4,0,0,0,5,15,16,0,3,4,0,3,0,2,0,0,0,1,16,2,22,15,6,23,0,1,1,0,6,9,0,9,11,83,21,3,0.0,0.0,0.0,0.0,0.0,0.11515732695808592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08013902859063159,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3147226256182741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12865684053454135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.152001286857129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2308875883400291,0.0,0.7235126287744286,0.0,0.0,0.0,0.0,0.0,0.07783588745385515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1424993308301348,0.0,0.0,0.0,0.061569446346911375,0.0,0.13394870618901975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15797880277672985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06476484325830463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13183904892597628,0.0,0.0,0.0,0.0,0.07866283295664855,0.0,0.11839171442935753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12533010045782644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13201400845081224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09985016890540598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11106805493284104,0.0,0.0,0.0,0.10300222229731534,0.10849636766062223,0.0,0.0,0.0,0.07551068276041566,0.0,0.0,0.1374333989298911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06950837036736288,0.0,0.1890572155871619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08371411166252725,0.0,0.0,0.0 fitness,KarmeloAnthonyTowns,2018/03/26,"Building up strength towards bar work? I want to be able to do a 5x5 eventually for a few months as my first program, and then transition to a PPL, probably 6 days a week. I’ve read the sidebar and a lot of these intro programs require bar work which I can’t do because I’m not strong enough for even just the bar... so for the 5x5, I really am not strong to do it yet. What type of program should I do to build up strength towards the bar? ",5.1400000000000015,4.167935688172044,5.874752688172045,86.07212903225809,68.46236559139786,9.160430107526883,33.65376344086022,8.238735603445708,2.2419092473118267,341,14,79,4,5,112,59,93,0.061,0.848,0.091,0.3931,0,0,0,0,0,0,10,0,0,0,8,4,4,0,0,9,0,8,4,0,0,0,9,10,5,0,2,3,0,0,0,0,1,0,0,0,0,4,2,4,1,0,5,0,0,3,0,0,1,0,0,5,4,15,8,3,10,0,0,0,0,0,4,0,1,6,54,9,8,0.3006987219035392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18330314988776653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19392579944318827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3107021615614346,0.0,0.19860866986009929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25577417923913714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2556433002743347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24001485099025874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32420408070281226,0.0,0.0,0.0,0.0,0.0,0.30078009524818644,0.0,0.19263530108223664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17735989701394908,0.0,0.2412023768437197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4378245017005393,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Ottarson,2018/03/26,"M/18/5'9""/60kg-72kg/135lbs-160lbs https://imgur.com/a/9GlnF Starting stats : 5'9"" 17 60 kilos B/S/D/OP 20kg/60kg/70kg/8kg Dumbells (I lost the photos I took in the beginning unfortunately) 6 months (First Pictures) 67 kilos B/S/D/OP 60kg/80kg/100kg/35kg (onto barbell now) One Year (Current Pictures) 18 72 kilos B/S/D/OP 82.5kg/110kg/130kg/47.5kg I followed Stronglifts 5x5 for the first couple of months. It was good for learning the movements and building a base but I feel that's some of the information on the site is dogmatic and misleading especially if you're a beginner. After that I tried Reddit's PPLs. It was a solid enough routine and helped me get used to more volume. I've ran nsuns 5/3/1 for the last few months and saw decent gains but I don't enjoy benching three times a week. It's a lot of volume to recover from. I'm moving onto a PHUL routine because of this. My diet isn't special. Breakfast is three weetabix with a banana and honey. Two sausage baguettes at 11 o'clock. Mash, Veg, and chicken at 1.30 o'clock. Peanut butter and jam sandwich before the gym. Protein shake after. Dinner is usually carb and vegetable heavy, stir fry, pasta, ect. I usually have a few pints of milk as well. My weight and size gains aren't particularly special and I was pretty bummed out last week after failing my 1rm attempts at a three plate deadlift and an 85 kg bench. I decided to go over my progress and found some old pictures and my old notes. I can't believe how happy I was when I hit a one plate bench! I think we all get worried when our lifts stagnate or we compare ourselves to others who've made seen better results. I started Brazilian jiu-jitsu after a few classes in P.E. I was ridiculously weak and unathletic when I started and began lifting weights to supplement my training. I'm now strong enough to hold my own against most adults in the club. I'm not gonna overpower anyone but I don't get thrown about anymore. My gains have definitely slowed down mostly due to stomach problems I developed over the last few months. It really limits the amount of food I can eat. I'm waiting to meet with a specialist and hopefully I'll get it cleared up before long. Hopefully I'll hit 75 kilos by college. I know I can't ask for medical advice but if anyone has gained with similar issues any of your input would be great.",4.194545454545452,6.632443000000002,4.335000000000001,83.57500000000003,73.54545454545455,6.672727272727273,29.181818181818183,7.6454224807358475,1.9767454545454552,1880,80,329,25,40,583,259,440,0.087,0.7909999999999999,0.122,0.9475,4,0,0,0,0,0,81,3,1,0,13,8,17,1,1,24,0,20,14,1,4,2,55,53,28,0,6,8,0,3,0,1,2,2,0,0,1,9,22,11,3,7,2,0,7,7,6,1,8,13,7,34,11,45,35,15,60,0,2,2,0,10,15,0,10,38,185,43,4,0.0,0.0,0.0,0.0,0.0,0.10203446551860178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07100671025822977,0.0,0.0,0.0,0.10355297870734972,0.14602070343871046,0.0,0.0,0.0,0.09761520812062473,0.0,0.0,0.0,0.0,0.06365124826272428,0.0,0.17770127564772886,0.11764148934090353,0.0,0.09234779144646657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11553472423089517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10684401117876324,0.0,0.0,0.0,0.21578003906011228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.052796052596615684,0.0,0.0,0.0,0.0,0.17763301712941693,0.1262606856383816,0.1144871571089346,0.0,0.0,0.2182129688567669,0.0,0.05934222773284504,0.08757949477236747,0.0,0.11511941341545975,0.0,0.0,0.0,0.11115316445570007,0.0,0.0,0.0,0.0,0.0,0.0,0.06998808990442787,0.0,0.0,0.20741802544317764,0.0,0.0,0.0,0.0,0.0,0.10898355909061473,0.0,0.0,0.0,0.0,0.0573845046669271,0.25533982650550885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09240519914466623,0.0,0.0,0.11398279930323164,0.08877106139434553,0.0,0.09880129128841557,0.0,0.0,0.0,0.0,0.0,0.10518850475418623,0.0,0.0,0.0,0.0,0.3333765923057129,0.11097807362834212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21913482522061625,0.0,0.14151046540814047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10622898376276753,0.0,0.0999123616331926,0.0,0.0,0.0,0.0,0.0,0.0,0.06689179853623672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22171932631066865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06690579192766434,0.0,0.0,0.06088602338486102,0.0,0.0,0.0,0.11601042589055807,0.07089185923091987,0.0,0.10199961842323436,0.0,0.0,0.0901822159516236,0.2299997531858089,0.0,0.0,0.0,0.16751302287428302,0.2543020105342549,0.09388285397793003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10603988934150624,0.0,0.07417439137814884,0.0,0.0,0.0672407170256186 fitness,nitrous_nit,2018/03/26,"Whats your favourite 4 day split Im currently have been following the Fierce 5 ""The Intermediate Upper/Lower"" 4 day split for almost a year now and have made good progress. I would like to change it up a bit, and would like to see what 4 days splits are you guys doing/following that has been working well for you and doesn't take more than an hour to finish. Im usually in the gym for 5 days, weights + cardio for 4 days and 1 day for cardio only. ",2.9217325227963538,4.014053361702132,4.083313069908815,89.70500000000001,73.8936170212766,7.499088145896658,23.003039513677805,7.957251820313856,0.8583422492401218,352,9,80,5,7,115,62,94,0.0,0.8490000000000001,0.151,0.8957,2,0,0,0,0,0,10,0,3,0,2,2,4,0,0,6,0,9,3,0,1,0,8,13,4,0,2,0,0,1,2,0,2,2,0,0,1,4,4,1,0,0,1,0,1,1,0,1,0,3,2,4,4,11,8,2,15,0,0,1,0,4,2,0,1,14,41,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16758326479364252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1827098490790109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1770408855783164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6475862161567377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1403706121494536,0.0,0.0,0.0,0.1657091524578569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1648123473169875,0.0,0.0,0.0,0.3615472713076848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1635237717432771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15835667670107606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1272820871953037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13336138689418126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12583118862478654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18431943591835875,0.0,0.0,0.0,0.0,0.20379501493078325,0.15047350658361833,0.0,0.0,0.0,0.0,0.0,0.0,0.12183745587704498,0.0,0.0,0.23777037651623914,0.0,0.0,0.1077720376760187 fitness,nuxxredux1,2018/03/26,"Effects of massage after weight training Question 1: If I get an intense massage (one level below deep-tissue) a couple of hours after weight lifting, and the masseuse focuses on the same muscles I worked out, will this have a (a) positive effect on muscle gain, (b) negative effect on muscle gain, or (c) no effect on muscle gain? Question 2: How does the answer to Q1 change if the massage was very intense (proper deep-tissue)?",8.548846153846151,7.935105807692309,8.656025641025643,67.73480769230771,61.43589743589744,9.338461538461539,38.730769230769226,8.07648339933343,3.5696307692307685,335,15,49,3,4,110,53,78,0.068,0.7390000000000001,0.193,0.8708,0,0,0,0,0,0,20,0,0,0,8,1,0,0,0,8,0,3,2,0,5,0,14,4,5,0,2,3,0,2,0,0,1,0,0,0,0,1,2,2,0,7,0,0,0,2,0,0,1,1,2,2,0,11,2,1,10,0,0,0,0,2,7,0,5,3,34,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2567738811682781,0.0,0.0,0.0,0.0,0.0,0.26857374972001696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2124127776070021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12681528361610792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23903803885072936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16447867328325624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5438214866724671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2002758971043284,0.0,0.0,0.0,0.5911542610689876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1767087659724707,0.0,0.0,0.0,0.0,0.0,0.0 fitness,yourlink99,2018/03/26,"Need help finding a routine to fit. Goals: Training for Obstacle Course Races. So, I like lifting weights. My thoughts were something like this: Mon: weights Tue: weights Wed: cardio Thur: weights Fri: weights Sat: cardio Sun: rest (practice obstacles) My question: Is there a good weightlifting routine for two days on, one day off, two days on, two days off? Any other suggestions? Thanks in advance. ",2.7476890756302517,5.258773852941174,1.4013445378151277,93.66676470588236,104.58823529411764,3.7075630252100837,32.798319327731086,5.773587663045528,1.9141731092436984,314,19,52,3,14,87,52,68,0.033,0.746,0.222,0.9252,0,0,1,0,0,0,22,0,0,0,2,2,4,0,0,2,0,2,7,0,0,0,4,6,1,0,1,0,0,6,2,0,0,2,0,0,0,2,0,5,0,3,1,0,1,0,0,0,4,3,6,3,4,8,3,1,11,0,0,0,0,4,6,0,1,6,24,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08775231444631021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33288311463485537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1179411489152687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10823348013680206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08649347153888408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1260858425410794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0956822767225356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08744153061576035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14455546797391286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09934207686175196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11880362837777655,0.0,0.0,0.0,0.0,0.0,0.10244415100309323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3781629605171823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7856859552983032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sethdubbs,2018/03/26,"Getting back into lifting on a cut, or get strength back up then cut. To elaborate on the title about ~1.5 years ago my lifts were roughly: **Bench:** 315lbs **Squat:** 365lbs **Deadlift:** 495lbs **OHP:** 185lbs Since then I slowly faded out of the gym life, and i'm finally settled in at a new job in a new city and getting back into the gym. I gained ~40lbs, and lost about 10lbs already so been at a pretty big cut around 1000cal deficit, sometimes more. I'm not new to cutting and I'm not expecting to be gaining insane strength, but I have been surprised at having zero improvement, pretty much across the board especially in lifts like bench which I was inherently very good at before hand. It's been probably 5 weeks since I got back into my lifting routine and my lifts are much lower and haven't really improved at all in that time: **Bench:** 200lbs **Squat:** 225lbs **Deadlift:** 315lbs **OHP:** 135lbs Keep in mind some of these are estimates because, I haven't really been testing my 1RM, for example on bench I could previously do 225lbs for 8-10 reps, and now I can struggle hitting 135 for 8, so my numbers for these are a little guesswork, but pretty significant difference. Should I just keep cutting, get my goal weight, then get my strength back, or is there reason to believe it may be more beneficial to get my strength a little but more in line with what it was, then finish my cut? Edit: For clarification, I don't mind so much being weaker, I was just wondering if the muscle loss from a 40lb cut and the time it takes to get back to old numbers(once I actually ate at a surplus) would be different depending on which I do first. I could see how moving less weight on a cut could result in more muscle loss, but I can also see how it really wouldn't make a difference since regardless of the ""potential"" of my muscle 80% is 80% of my current strength so I should lose more muscle mass? I really haven't lost much muscle size at all, just put on fat (My fat overwhelmingly accumulates on my lovehandles/stomach which keeps my shoulders/chest/arms looking more lean than they should at my weight) and loss strength.",1.8897527974156103,4.673700540942928,2.8648017229271048,88.06654946392624,87.01488833746899,5.9199213446322405,22.740250011704674,7.354871404402295,1.1879142188304694,1670,61,316,29,53,529,194,403,0.113,0.7390000000000001,0.149,0.9673,5,0,0,0,0,0,86,0,0,1,16,21,25,8,2,17,0,36,8,3,6,2,54,60,27,0,11,12,0,5,1,0,6,3,0,0,0,12,15,6,3,3,2,0,2,7,16,0,2,12,8,33,9,51,34,14,60,0,7,3,0,1,33,0,7,26,205,45,4,0.0,0.0,0.07881140642676981,0.0,0.0,0.0,0.07159004464883881,0.0,0.0,0.0,0.0891221340000988,0.06458480503672312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07189470455338623,0.0,0.0,0.0,0.3726028580274547,0.0,0.049231356111914336,0.0,0.06872194200218154,0.090990360964684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1934440470359277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25313519659903044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08847008753377815,0.0,0.06869554456682556,0.0,0.0,0.0,0.0,0.29536122502965184,0.0,0.0,0.06773877045495391,0.06459221190272983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08014315662744964,0.215353137967344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05704411455109179,0.03945590557891303,0.16188813537115082,0.0,0.0,0.0678191754838613,0.09035126838286774,0.17632106003540884,0.0,0.0,0.0,0.053908813740103485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1630918381655031,0.0,0.0,0.08583651087029474,0.23747547517461015,0.0,0.0,0.2339993822873957,0.0,0.0,0.0,0.0,0.0,0.08474542849834542,0.0860081788395597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2464899152069389,0.08707437138853658,0.0,0.0,0.08118744133671299,0.0,0.0,0.0,0.0,0.20695109959893526,0.08303609623853431,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1287126448484952,0.0,0.0,0.0,0.0,0.20041981592059155,0.0,0.0,0.0,0.0,0.0,0.0798750187177157,0.0,0.0,0.0,0.0,0.0,0.0,0.08442927546881421,0.0,0.0,0.0,0.0,0.0,0.060722467985344634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09418515995557776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06663655383066068,0.0,0.0,0.0647818660874296,0.2950366218014809,0.0,0.0,0.0,0.0,0.0,0.0,0.08758221545776823,0.0,0.0,0.0,0.05737053044505151,0.0,0.0,0.052007647539684065 fitness,zippo11,2018/03/26,"What would be better 2 minute rounds 1 minute rest or 3 minute rounds? So I've got this boxing workout DVD and it basically just shouts out combinations for 30 minutes with rather 2 minutes work and 1 minute rest or 3 minutes work with 1 minute rest I don't plan on ever getting into a boxing ring I just want to do it for the mental benefits (endorphin rush) and putting my body through hard work and I get good at punching again, I like to be ""explosive"" too what would be better to do for my goals? at the moment I'm guessing I can be more ""intense"" with the 2 minute rounds and with the 3 minute rounds I'm more likely to not be as intense ",3.2606818181818165,4.5417085530303085,4.039818181818184,89.6097272727273,73.31818181818181,6.795151515151516,25.32121212121212,7.1686216300943375,0.9368884848484846,507,16,109,5,10,162,71,132,0.021,0.853,0.126,0.9159,0,0,0,0,0,0,9,0,0,0,7,7,6,0,0,5,0,11,1,1,0,1,22,18,9,0,4,6,0,5,2,0,2,0,2,0,0,5,11,0,0,0,2,0,2,2,0,0,0,1,7,7,6,18,10,5,10,0,0,4,0,0,5,0,3,5,66,12,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3980278109510868,0.0,0.2499490066709432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20354551974556706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2351296900412225,0.0,0.0,0.18873799818296225,0.17997085997948414,0.0,0.2478873920436954,0.0,0.0,0.0,0.2015757488646409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21986902287847507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22676951540805926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2262095259859749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13272396090474506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4914566626265433,0.0,0.0,0.3196987190103871,0.0,0.0,0.0 fitness,hardrock302,2018/03/26,"Rowing help I want to lose about 8 pounds, and I've started rowing daily. I've read that 5000m in about 30 minutes isn't enough to get a good workout. I'm 5 ft 4 and weigh 138 pounds. I also have a mild form of cerebral palsy if that matters. All of that said, is this worth doing if the meterics are this bad or should I look for something else? I generally row as hard as I can until I have to stop for a few seconds.",1.7800155279503116,2.7192026847826085,3.772670807453419,91.42326086956524,76.5,6.126708074534163,22.92546583850932,6.18269132825596,0.3106378881987579,325,9,76,2,7,111,66,92,0.12,0.763,0.117,-0.3182,0,0,1,0,0,0,8,0,0,0,1,3,3,0,0,4,0,8,1,0,0,1,11,14,9,0,4,3,0,1,0,0,1,0,1,0,0,5,2,1,1,0,2,1,0,1,2,0,1,1,3,6,1,13,12,4,5,0,1,1,0,2,2,0,3,3,47,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23754933591990054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24802283688746996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24814565230538535,0.0,0.0,0.30693019361789736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15519542278534246,0.0,0.0,0.24914993439177102,0.0,0.0,0.0,0.0,0.0,0.0,0.2660968384114773,0.0,0.0,0.0,0.0,0.0,0.19910514502528687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2494456720844172,0.3323209505961515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2971285825852921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2825608588180783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.228682214608304,0.0,0.0,0.2102522428233972,0.0,0.0,0.2483455937338671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17520672291743286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,alliwanabeiselchapo,2018/03/26,"Workout bench for home use I have dumbbells and barbells at home, but no workout bench. Is there anything I can use as a workout bench?",2.2867948717948714,4.98312742307693,2.313076923076924,93.91525641025645,82.46153846153845,3.466666666666667,31.743589743589745,3.1291,1.0517589743589744,107,6,20,0,3,32,19,26,0.157,0.843,0.0,-0.4404,0,0,0,0,0,0,3,0,0,0,0,1,0,0,0,1,0,3,0,0,2,0,4,5,3,0,0,1,0,0,0,0,0,0,0,2,0,0,1,0,0,0,3,0,0,1,0,0,0,0,0,2,0,3,5,0,1,0,0,0,0,0,1,0,0,0,13,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2968347440960679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7236458810852011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.623077662483454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,frooshiple,2018/03/26,"After not working out much for 10 years, my 65 year old dad wants to get a personal trainer to help him get back in shape. What is the best way to find one? He doesn't have any major health issues, and of course will be asking his doctor for recommendations, but besides that- What is generally the best way to find a good personal trainer for someone his age? Price doesn't matter much at all, he just wants a good experienced trainer. ",6.242470588235296,6.393220070588236,6.449411764705888,79.1023529411765,65.94117647058823,9.15294117647059,29.94117647058824,8.841846274778883,2.168105882352941,346,11,68,5,5,111,61,85,0.012,0.792,0.196,0.9595,0,0,0,0,0,0,9,0,0,0,3,2,4,0,0,5,0,7,2,0,0,1,12,12,2,0,2,3,1,0,0,0,1,2,0,0,2,3,2,0,0,2,0,1,0,3,0,0,1,0,1,4,4,12,10,6,12,0,0,0,0,10,4,0,0,6,42,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12236214796228033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16821517988914708,0.0,0.0,0.1383591092387285,0.0,0.0,0.0,0.0,0.0,0.3776619113306452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1841713645034715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32891513814695195,0.0,0.0,0.0,0.0,0.0,0.1880174950046041,0.0,0.0,0.3018423205025509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19126276866485653,0.0,0.0,0.12060681281161614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18780566420278735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26454624142025635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18881178841985372,0.0,0.12192878985317547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3142250595717175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15245856303142488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2122609582143727,0.2856484703281553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13099501328276275,0.0,0.0,0.0,0.0,0.0,0.23174481780262335 fitness,usbafchina,2018/03/26,"Elbow/arm flexibility issue for squats I have a problem with my left arm whilst squatting. My right too, but it's not as bad and doesn't hurt. I can't bring my elbow down close to my torso angle. So my left wrist has lots of extension. This is uncomfortable, but the bigger pain is on the left lateral side of my bicep. How do I improve flexibility to be able to lower my elbow(s)? Work on external rotation flexibility? How?",2.76774096385542,5.079338710843377,5.232153614457832,76.02967620481931,77.55421686746988,8.005421686746987,24.832831325301214,8.841846274778883,2.117892771084338,335,12,63,8,8,118,60,83,0.129,0.669,0.203,0.8036,1,0,0,0,0,0,13,0,0,0,1,4,4,0,0,3,0,8,5,4,2,0,10,9,7,0,1,3,0,0,0,0,0,1,0,0,0,2,3,0,0,0,0,0,1,3,4,0,0,0,0,10,0,11,8,1,13,0,1,0,0,0,10,0,1,2,43,12,1,0.23195123977392365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19366959660146832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24830859950763265,0.0,0.0,0.242096831499976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7560471020836081,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19719664940096124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2468124728978181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22194601076446874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1980850914068884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16886326508134916,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jaaykidd,2018/03/26,"DDP Yoga - Anyone ever tried it? Been looking at DDP Yoga, has anyone ever tried it? It's caught my interest and I'm not sure what to think of it. What were your experiences? ",0.23714285714285666,2.651867000000003,2.9857142857142875,86.12428571428573,93.28571428571428,5.085714285714286,15.571428571428573,6.742157984588678,0.08368571428571414,135,3,26,2,5,47,26,35,0.054000000000000006,0.8490000000000001,0.097,0.3773,0,0,0,0,0,0,6,0,1,0,0,2,2,0,0,0,0,3,0,0,0,3,6,7,1,0,0,1,0,0,0,0,0,0,0,0,0,6,1,0,0,1,2,0,1,1,0,0,0,3,1,2,2,3,4,0,4,0,0,1,0,1,1,0,0,2,18,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4414942713408837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5711435421954661,0.0,0.0,0.0,0.30881847304474724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26511131755038336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29754668854297345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20228997094228632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.428683727691976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Layling,2018/03/26,Question about swimming for fitness. Basically since the internet is full of varying information I wanted to ask this here. I am 6’1 and 170lbs and plan to swim as my form of fitness exercise as I find it a lot more fun than going to a gym. If my goal to tone and build a bit of muscle is swimming actually going to be very useful?,5.2929104477611935,5.337882432835826,6.9693656716417935,74.92927238805972,67.955223880597,9.685074626865672,33.167910447761194,9.516144504307137,3.009928358208956,261,11,51,5,4,91,49,67,0.0,0.838,0.162,0.8746,0,0,0,0,0,0,4,0,0,0,2,2,1,0,0,4,0,4,1,0,1,0,10,9,6,0,2,1,0,0,0,0,0,1,0,0,0,2,3,0,0,3,5,0,5,0,0,0,0,0,0,5,1,13,8,5,8,0,0,0,0,3,3,0,3,0,37,7,1,0.0,0.0,0.3152502089867691,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3020081505656109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35268694142234314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2952618563623529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3671935304567199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27464556590734873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36188994438208794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2672303063675783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2790114857902336,0.0,0.2665500905734169,0.19054326568461802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,flyinglotu5,2018/03/26,"What is the cheapest way to bulk? I've had a tough year and don't have a lot of money for food per week while supporting my girlfriend and I, paying bills, paying rent, etc. I'm about 161lb and am 21 years old. I'm wanting cheap but efficient foods such as rice, potatoes, eggs, etc. How could I make the most out of my money and possibly bulk as I'm wanting to gain some mass. How many calories would I need to be eating per day to make fast gains? Thanks.",2.8443303571428578,3.7849891770833395,3.648154761904763,93.33375000000002,73.89583333333334,6.735714285714287,23.089285714285715,6.868970318607317,0.4455285714285711,355,9,82,3,7,113,69,96,0.013,0.81,0.17800000000000002,0.9539,1,0,0,0,0,0,13,0,0,0,2,4,3,0,0,4,0,8,4,0,4,0,18,18,10,0,5,1,0,0,0,1,1,0,0,1,0,1,5,4,0,0,0,7,0,1,1,0,0,1,0,5,2,11,14,5,10,0,0,0,0,1,2,0,3,7,43,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15556018753654458,0.0,0.0,0.12565269410221808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19936522227809705,0.0,0.0,0.0,0.0,0.4345858756894623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4711914009885877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1656420625872571,0.0,0.0,0.26010824226787305,0.1975324826419058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14446795670256174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20444694399335545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21964760299048086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2210968668260984,0.0,0.0,0.0,0.0,0.0,0.17937822999717007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2298378962415817,0.15465124636472968,0.1562851800085046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13840545540456545,0.0,0.0,0.25093517826698003 fitness,BlackRebelOne,2018/03/26,"M/31/5'11""/15 months progress 175lbs - 202lbs Hi all, been wanting to post a progress post here for some time and get some feedback. Always like reading through posts from others so decided what the hell. Pics: https://imgur.com/a/REpuq This is progress from across 15 months. Prior to that, I was doing different things in the gym but not tracking diet, following a real program or taking pictures/measurements. I was roughly 175lbs at the start and I'm 201lbs now. The main reason I started going to the gym at all was for mental health reasons and to try something new but thats probably a separate discussion for elsewhere. I've always been pretty fit from playing football since I was a kid, running, cycling, boxing classes and generally being active. Was always relatively slim guy as well but weight would go up and down depending on football season or how active I was in general. Initially, when I started going to the gym consistently about 2 years ago, my goals were to lose a bit of weight, put on some muscle and generally get a bit fitter. I would follow 'programs' from magazines, online resources and recommendations from friends. Eventually, although I was enjoying going to the gym and loved the headspace it gave me, i didn't have any goals as such and it was obviously difficult to know if I was progressing in any way. I started researching how to properly be in a calorie deficit and got pretty lean (around 10-12% BF) just tracking calories on MyFitness Pal and doing maybe an 1hr of gym work 3-5 times a week. I focused alot on upper body but didn't really follow progressive overload and generally kept a standard rep and set range of 3-4 * 8 -12 or so for most movements. I started reading Bigger Leaner Stronger by Mike Matthews and it was the first time I got a really good understanding of the compound lifts, the importance of diet and the science behind weightlifting (time under tension, overload etc). So I started doing his program which looking back is essentially something similar to starting strength but with a bit more variation. The program has you lifting relatively heavy and in low rep ranges. When I started it in Nov 2016, my lifts were pretty low but hadn't really been pushing myself. Back squat: 130lbs Bench: 90lbs OHP: 75lbs Deadlift: Had never even tried it! I ran this program for approx 5 months or so and enjoyed it for the most part. You get in and out of the gym < 1hr and gives you a great grounding in the compound lifts. I saw some pretty good strength increases and most of my lifts progressed pretty linearly with some decent-ish noob gains made over that time. I was running a cut during the entire program; approximately hitting 1800 calories a day, sometimes 1600 but I was still going to football training 2/3 times a week with matches as well and I was feeling pretty exhausted at the end of the day. The low rep ranges while good for strength didn't really give me much aesthetic improvement. Although I was leaner, it didn't really look like I even lifted much. At the end, my lifts were as follows (all for 5 reps): Back squat: 240lbs Bench: 145lbs OHP: 100lbs Deadlift: 190lbs Around that time, I was spending more time on this subreddit, wanted to make more aesthetic improvements and liked the idea of running a PPL so started the one recommended in the sidebar. The gym I go to is right next to where I work and I knew going 6 days a week wouldn't be a problem. I ran this for about 5-6 months and while I made some reasonable strength increases, the more hypertrophy style rep ranges, increased volume and variety of accessories gave me much more visual changes (at least to me!). I was cutting (still around 1800-2000 calories for the first two months of this but from May 2017 - Aug 2017 I ran a bulk (around 3200 calories, approx 500 or so above TDEE). Football season finished around May of that year and I was able to gain weight much easier without all the cardio. I think I was approx 180lbs at the time when I stopped the PPL and my lifts were as follows (all 5 reps) (July 2017) Back squat: 295lbs Bench: 175lbs OHP: 115lbs Deadlift: 265lbs The linear increases on the compounds were plateuing at this point and to honest I wasn't really enjoying the PPL even though I was finally seeing some changes in my body composition. I did a fair bit of research in to 5/3/1, nSuns and a few other programs but wanted something that had room for strength increases (not necessarily every week), had alot of volume as I enjoy it and seemed to respond well to it as well as room for different accessories so I wouldn't get bored. I picked nSuns Cap3 as I really liked the look of it. I started this in August 2017 and have actually been running it since as I pretty much love it. I have kept the main movements the same for 13 cycles of the program. I change the T2 every 2-3 cycles or so depending on how I'm feeling. Usually I'll do 2 more movements for that days main body part (3-4 sets of 8-12 or 6-8) and then 2/3 movements for the other part that day, usually supersets or dropsets (biceps, triceps etc) and I vary this up from 3 X 6-8, 10-12 or 12-15 depending on the day, week or how im feeling. I change these movements every few cycles as I like to keep track of progress and switching them every week makes this a challenge. I always do the prescribed amount of pullups/chinups etc unless im feeling particularly sore. Running this program, I have either been in a caloric surplus ( approx 3500 or more calories) or maintaining. I peaked at approx 200lbs and then it dropped over Dec -Feb to about 185-190lbs (this was not intentional, just wasn't eating as much). I have since increased this to 201 lbs and im pretty much happy with that weight for the moment so maintaining for now before cutting around May or so as I could definitely trim some off. My lifts have steadily increased over that time (usually increasing every 3 weeks but have set rep PR's where they have increased at other times as well). (March 2018) Back squat: 320lbs (3 reps) Bench: 210lbs (5 reps) OHP: 140lbs (5 reps) Deadlift: 385lbs ( 3 reps) I don't test 1 RM's too often and generally like to keep a rep or so in the tank although lately my bench press has definitely becomes a grind. For some reason, I have always found it easier to progress on squat and deadlift. I figure its because I've always had strong legs from football, running etc. I actually dedicate alot of time to bench and OHP so im disappointed these are not higher but i'm currently trying a few different things as they are prob my favorite lifts. Using an app called Iron Path, I can see my form on bench is not all there and is a bit too shoulder dominant. I do alot of chest accessories, delt work etc to improve this as well. My diet has always been pretty consistent in terms of what I eat. The only difference is the amount. An example is below. This can change but is usually something like this. I get up for gym about 6am so usually have a banana and pre workout. After the session, I head to work and have a shake with two scoops of protein, scoop of dextrose, creatine, BCAA. Will usually grab porridge or something similar (weetabix). An oat bar, peanut butter cups, fruit, glass of milk. Usually I'll try grab something around 11am or so like an flapjack/bar with a coffee. Lunch varies but generally chicken with rice and veg or prawns/chorizo/turkey mince / curry etc. Usually made the night before. Sometimes it might just be a big sandwich with ham or pastrami. In the afternoon, I'll usually have a protein bar, some greek yoghurt with granola or on its own, maybe another piece of fruit. Dinner could be anything but generally chicken, turkey/salmon/hake/ beef etc with rice/veg or in a stir fry/ curry for example. This is usually a big dinner but not always. We like food so will try lots of different recipes at home. Later in the evening I will grab a smoothie (greek yogurt, oats, scoop protein, peanut butter etc) and drink that with some dark chocolate. If its too late when I get home, I might leave it. So thats it, my plan is to either deload and continue on nSuns Cap 3 while in a bulk until May or possibly run a 5/3/1 variant like boring but big. At some point before the end of the year I would like to cut to around the 12 % BF mark as well but I like eating so not sure if I want to! TL;DR - Get stronger on compounds, eat alot of food, get plenty of volume and work across lots of different rep ranges. Pics: https://imgur.com/a/REpuq Edit 1: Clarify 12% BF comment. Was suggesting it was something I would like to do before end of year. 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I'm not tall and I look kinda stocky with slight moobs and wide hips and I'm sick of it. I used to make excuses to not go to the gym and never really got any changed due to either my diet not being right or not going to the gym enough. I want to start over with a new plan and I would like some help! Weight: 88 kg Height: 5'7"" Sex: M Age: 25 Goals: Get rid of my fat body and get a nice muscled one by lifting heavy. Within half a year I want to: * Be able to do a set of 8 body weight pullups * Bench 1.2x bodyweight * Squat 1.5x bodyweight * Deadlift 1.8x bodyweight History: In the past I used to do Stronglifts 5x5. I was ok at squatting due to my history of playing soccer. I sucked at bench press for some reason. I once deadlifted my full body weight. Exercise plan: I want to start with Phrak's LP Greyskull for 3 months. After that I want to pick a 5/3/1 program. The only problem I have is that I have to work overtime + on call a lot, so I want my programs to be a max of 3 days a week. I once bought the Stronglifts 5x5 app so I'll track my progress in there Diet plan: I do sitting work so my TDEE is quite low. Im also an endomorph body type. I think I should eat a deficit, but mostly focus on getting more protein and fat instead of carbs. I figured I should eat about 1500 calories a day, 35% carbs, 45% protein and 20% fat. Is this gonna work? Does anyone have any suggestions on what I can tweak about my diet or exercises? Thanks in advance!",0.4390743243243236,2.680611725000002,1.9798479729729728,96.27224662162165,86.4375,4.70945945945946,20.52364864864865,6.099015368709567,-0.0022584459459458195,1192,38,266,10,37,385,183,320,0.033,0.894,0.073,0.7504,0,0,0,0,0,0,50,0,0,0,11,8,8,1,0,16,1,18,21,9,5,1,43,42,16,0,9,8,0,4,1,0,4,7,0,0,0,5,12,12,0,3,6,1,3,5,3,0,2,4,5,30,5,39,31,8,35,0,1,1,1,5,16,1,8,15,141,35,8,0.10547308403571604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08434678719698642,0.0877620551903133,0.0,0.0,0.14345062794090296,0.0,0.0,0.0,0.0,0.07374923272912652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.46862727663570897,0.0,0.0,0.10769981139821423,0.0,0.0,0.0,0.1115765376779308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13604282726500058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09230020661022567,0.0,0.0,0.0,0.0,0.21585059270566667,0.0,0.0,0.0,0.10898189054145796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1653159995029688,0.0,0.11988556857134572,0.0,0.08435646045295597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0706963849519484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1139290300306647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.051528821208590286,0.0,0.0,0.0,0.0885708265149942,0.0,0.0,0.08966944429398765,0.0,0.0,0.07040410260576042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08418760940539091,0.0,0.0,0.0,0.08134734461772396,0.10186656180608153,0.0,0.0,0.0,0.0,0.0,0.0,0.2246507844579156,0.0714712914074709,0.08021703320835552,0.0,0.0,0.0,0.0,0.10068599324031316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10092349697104083,0.0,0.0,0.0,0.11218360781052014,0.0,0.0,0.06756875842595016,0.10844389690605616,0.0,0.0,0.0,0.09007343747136126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14930878349492815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09710544502434101,0.0,0.0,0.0,0.06758289343361362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18218976009894974,0.0,0.0,0.3110537883882176,0.0,0.0846041459750969,0.3853134052236802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2303569840691081,0.0,0.0,0.07492505272835474,0.0,0.0,0.06792120804810556 fitness,werecub24,2018/03/26,"Easter Weekend Binge I have a love/hate relationship with holidays. I love the fact that I can eat out and enjoy myself with family/friend but at the same time I really want to be healthy and still loose weight! I'm meant to be eating out 4 times over the easter weekend period and I'm really worried about binging. How do people cope with times like these? Fast? Ignore it and move on with life? My plan was to have the meal out as the only meal of the day so I'm still within my 1500 I get a day. I'm just not sure if I could push past the hunger of fasting for 24 hours every day for 4 days. I'm 5""2 and 117lbs (down from 126lbs from November) and I really struggle to loose weight. Thoughts? I've also posted this on /loseit subreddit :)",1.6400219298245595,3.7543554144736864,3.1119999999999983,90.79966666666668,80.38157894736842,6.421754385964912,18.685964912280703,7.554174236665415,0.40666175438596497,581,13,124,9,15,190,96,152,0.136,0.745,0.119,-0.5837,0,0,0,0,0,0,18,0,0,0,1,8,6,0,1,9,0,8,9,0,1,2,26,18,12,0,3,4,0,2,1,0,0,1,0,0,0,4,13,7,1,2,3,0,2,1,2,0,0,3,2,10,4,25,12,1,28,0,0,0,1,2,9,0,1,17,72,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12186503024994907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1216698191383232,0.0,0.0,0.393111908844116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.311862963412142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1283938856679651,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11773497887746523,0.0,0.07961670285942893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15007197846034548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10763650585300387,0.07444932479364702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27507314597879023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16196486136035707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11589832290430956,0.0,0.0,0.0,0.0,0.14547206858419998,0.105647000007785,0.0,0.0,0.0,0.0,0.0,0.14594606115111355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2928719301530473,0.0,0.0,0.1636082216881946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2433953096041966,0.0,0.0,0.15930954971742942,0.0,0.0,0.0,0.1436243599940433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1209794488822776,0.26657688353839004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08988268691909519,0.0,0.0,0.3711362842517558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15475792122128254,0.0,0.0,0.0,0.0,0.0 fitness,poligonal,2018/03/26,"Flat Leverage Bench Press First of all excuse me if this has been clarified before, I tried using the search but couldn't exactly find anything on this topic so here it goes... I'm currently on a 5/3/1 program and given my lack of expertise combined with my spaghetti arms, I'm a bit terrified of doing bench presses with the olympic bar + weights right away. My gym has a [flat leverage bench](https://www.biankylounge.com/besar/biankylounge/delightful-flat-bench-press-machine-photo-gallery-3-hammer-strength-flat-bench-press-youtube-1536-x-864.jpg), so I was wondering: * Would that be a suitable replacement for the regular bench press with a bar? * Would anyone know what's the default weight for the levers (as in, should I have an additional 45lbs on it to make up for the olympic bar weight)? Thanks!",8.734103811841035,10.410121080291972,6.0225790754257895,78.99612327656125,60.824817518248175,9.300567721005676,35.66017842660179,9.444778638647367,3.368403730738036,656,28,105,11,9,182,93,137,0.076,0.883,0.042,-0.7271,1,0,0,0,0,0,48,0,0,0,1,3,1,0,0,12,0,11,7,1,2,2,19,19,6,0,6,2,0,6,0,0,3,0,0,0,0,6,5,6,0,3,4,0,0,1,0,0,1,3,6,7,1,17,11,3,9,0,0,0,0,1,7,0,2,2,62,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1382083548189229,0.0,0.1626572052811149,0.0,0.0,0.0,0.185707924726673,0.0,0.0,0.0,0.0,0.16819396413060742,0.0,0.0,0.0,0.2157933500670705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1806575113739605,0.1681293575556759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10862867792502724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1319394769757632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1688004219857516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18197862274807267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13419805553083886,0.0,0.0,0.0,0.0,0.17071463713130566,0.0,0.0,0.0,0.0,0.0,0.7220892998471813,0.0,0.0,0.0,0.0,0.0,0.0,0.2143536631242956,0.0,0.0,0.0,0.2808237561017295,0.0,0.0,0.0 fitness,Comm72,2018/03/26,"My push-ups will not improve no matter how frequently I train them! I am really trying to work on my push-ups, I am currently at 59 in 2 minutes but cannot push pat there and even my sets of 33 I struggle with. My current program is 3x a week, doing 3 sets of 33 push-ups within a circuit but I seriously struggle to push them out each time and I am often breaking/resting in the plank position at 10 and going from there, I don’t understand why I can’t improve my count. I am aiming for 80 in 2 minutes but cannot seem to get even further then 33 in one set? If you want me to post my circuit I do I can include that. I feel as though my shoulders always give out first. TLDR:I train my push-ups quite frequently with good volume and intensity, but still suck at them and don’t seem to be making progress",2.029774436090229,3.4394545380116988,4.009828738512951,88.06907894736842,76.71929824561403,6.757059314954053,25.66457811194653,7.447530270364453,1.1971700918964077,630,23,137,8,14,215,98,171,0.112,0.821,0.067,-0.7271,2,0,0,0,0,0,16,0,1,3,4,10,5,1,2,3,0,15,1,1,2,0,25,25,14,0,2,6,0,1,0,0,1,0,0,0,0,1,10,0,0,4,0,0,3,7,4,0,2,0,1,25,1,23,23,1,28,0,0,0,0,5,12,1,4,9,91,26,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17537946416139474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2784262738067366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10657282364469642,0.0,0.0,0.0,0.0,0.17928283722884036,0.0,0.0,0.0,0.0,0.1101198437345322,0.20219202585103047,0.11978677306002422,0.1767858313684881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14069216773680301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14282478643855465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.201861630417012,0.0,0.0,0.0,0.0,0.0,0.0,0.22418231868928096,0.0,0.0,0.13502615248807234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38375842850274505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16832305594628125,0.0,0.0,0.44069000825809496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20708274523503592,0.0,0.12290304129740183,0.0,0.0,0.0,0.0,0.14310057741221668,0.0,0.0,0.21942143004415324,0.0,0.0,0.0,0.0,0.12431898185291967,0.0,0.1690688504817813,0.0,0.0,0.0,0.19018924535124287,0.0,0.0,0.0,0.0,0.1534447673855836,0.0,0.0,0.0,0.0,0.0,0.0 fitness,i-have-micro-penis,2018/03/26,Question about going to failure on each set in the Dumbbell PPL Stopgap Program Going to failure on every single set seems like a bit much. Just curious what your guys’ opinion on this is. ,7.640285714285718,7.875851457142858,7.417857142857144,73.04964285714289,63.0,8.142857142857144,40.35714285714286,7.1686216300943375,3.4195714285714285,151,8,23,1,2,48,29,35,0.199,0.687,0.114,-0.5574,0,0,0,0,0,0,2,0,1,0,0,2,1,0,0,2,0,1,0,0,0,0,5,4,0,0,0,1,0,0,1,0,0,0,0,0,1,2,1,0,0,2,0,0,2,0,0,0,0,0,0,1,1,7,4,4,8,0,0,0,0,3,4,0,3,1,17,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4115559876733169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3176153219103729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4284839565789318,0.0,0.0,0.0,0.0,0.3732617275427216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1841695664659206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2771179286566088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4222951178417987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34318131629811194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,im2old_4this,2018/03/26,"It's switching back and forth from bulking to keto bad for your body? The keto diet seems to be the diet that works extremely well for me, for losing weight. I cut down more than I have in probably 15 years, and have now been bulking with lifting and more food intake. My question is, to cut back down can I go back to keto, then back to bulk when I lose the fat I want to lose? Is it safe to go back and forth from cutting via keto then bulking via diet/protein intake? Is it an efficient way, or is there better methods? Just to note I do the keto route because of its simplicity. Thank you for any feedback",4.362338709677419,4.813962008064519,5.300161290322581,84.6702419354839,70.04838709677419,7.490322580645162,27.596774193548388,7.1686216300943375,1.3517612903225809,475,15,97,4,8,156,75,124,0.134,0.758,0.109,-0.5215,0,0,1,0,0,0,13,0,2,0,5,10,11,3,0,5,0,10,6,2,0,0,11,15,8,0,1,2,0,1,0,0,0,1,0,0,0,5,5,5,1,2,0,0,2,0,7,1,0,1,1,10,4,20,13,2,16,0,3,0,0,3,3,0,3,10,69,15,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10665322126420697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6029824147948741,0.13095072699384705,0.09560519900188576,0.0,0.0,0.0,0.0,0.1387078685744254,0.0,0.1742083995828217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1896455812892705,0.0,0.0,0.0,0.0,0.0,0.1782659616727853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5263749575076029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16909472462308414,0.0,0.0,0.0,0.17569116447869346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14277675147154684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1443926549893796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09250538389195584,0.12448837331248196,0.0,0.19098285569636772,0.14101355719493985,0.0,0.0,0.0,0.0,0.0,0.0,0.11417779410394935,0.0,0.0,0.0,0.0,0.0,0.1009966388362014 fitness,PyrusZodiac,2018/03/26,"How far can my daily routine for the next 3-4 months bring me? End goal: Active military service in my country's Marine Corps in the next 4-5 years but in between now and then, to join ROTC for my 4-5 years of college. I have a long summer vacation ahead of me that has already started (4-5 months) and I have been following a daily routine as often as I can (4x a week at minimum but try to follow it all 7 days) and I was wondering if this routine could prepare me for passing an ROTC physical fitness test (which I have not found the specifications for after much research though I believe could be patterned after many US ROTC PFTs with pushups, situps and a run) and if following this routine as often as I can when the school year starts (probably 3-4x a week) and for the succeeding summers to follow (2-3 months, 4-7x a week) along with ROTC could prepare me for active military service after college. My daily routine consists of 2 phases, The first is waking up early in the morning to jog/run a distance close to 1.5 miles (2.5 km which I do in about 12-14 minutes) and following this routine linked for about 3 reps to increase my pushup count, 10 minutes after walking (which i define as a ""break"" to keep my body active whilst still exercising a bit) as a break from the run/jog: https://www.youtube.com/watch?v=SqHg-aaUQzI The second phase is followed during dusk where I do the same approximate 1.5 mile run though instead of following the video above after the 10 minute break, I do 3 reps of 35 pushups with a 1 min break in between, 2 minutes planking after a 2 minute break, 100 situps (which i complete in about 3 minutes) after a 2 minute break and finally 3 reps of 33 jumping jacks as a form of stretching after a 1 and a half minute break with 30 seconds rest in between each rep. Additionally, in between each meal of the day (and snacks which is once in the afternoon just before dusk), I do 10 situps with body twist, 10 pushups and 35 squats with a 15 second/30 second break respectively. In total I do this 4x a day. TLDR: Approximately every 12 hours I follow an alternating routine , one of which consists of a 1.5 mile run followed by 3 reps of this https://www.youtube.com/watch?v=SqHg-aaUQzI , the other consisting of the same 1.5 mile run followed by 3 reps of 35 push ups, 2 minutes planking, 100 situps and 3 reps of 33 jumping jacks and additionally after every snack/meal of the day, I do 10 twisting situps, 10 push ups and 35 squats. I wish to know if my daily routine is sufficient to prepare me for ROTC the following 4-5 years and combined with ROTC for active military service after 4-5 years. If not then what do I refrain from doing, what should I do more and what alternatives do you suggest? NOTE: These exercises are all free from gym equipment so that is one limitation that I keep in mind.",13.16075850758508,7.6038712915129185,11.763296432964328,64.35672406724069,57.48708487084871,14.332267322673225,46.90077900779008,10.62613485830676,4.940149733497334,2248,91,415,31,18,717,217,542,0.006,0.92,0.07400000000000001,0.9877,3,0,0,0,0,0,89,1,1,0,5,17,3,0,0,39,0,30,7,3,1,3,60,50,36,0,9,9,0,0,0,0,1,2,0,0,0,20,29,2,4,4,4,1,23,2,0,0,7,3,0,34,4,87,42,13,103,0,0,0,0,3,26,0,7,46,266,54,11,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12348165745640348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.095216518289865,0.1260701475624805,0.0,0.0,0.12216307267445732,0.24858576121209275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11732238432287595,0.0,0.0,0.2680231103200957,0.0,0.0,0.28865848369645225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09910795897883776,0.0,0.0,0.0,0.0,0.1885569148072132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12257822556147405,0.0,0.0951799437721324,0.0,0.1226898169310564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11019648291771247,0.0,0.0,0.0,0.0,0.0,0.0,0.19891925249916548,0.0,0.0,0.061495931509292376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09902575321832456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11344648701647253,0.0,0.0,0.0,0.0,0.0,0.0,0.11298456169297695,0.0,0.2679465154342758,0.0,0.0822575267322912,0.0,0.0,0.0,0.2380084899786719,0.0,0.0,0.0,0.0,0.0,0.1191671698290329,0.1516492638404279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1206444147872291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11324622897242215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1584032319552355,0.0,0.08936147624700423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21987742220401305,0.0,0.0,0.0,0.0,0.0,0.0,0.07597104732601495,0.0,0.0,0.0,0.13459889715539314,0.0,0.0,0.0,0.0,0.0,0.26927223929307104,0.0,0.0,0.0,0.0,0.0,0.12867658570298293,0.0,0.12134804950268666,0.0,0.0,0.0,0.0,0.0,0.0,0.3602915589185461 fitness,Kaspookyy,2018/03/26,"Spartan beast race I want to compete in a spartan race in late April, April 28th exactly. Am I able to prepare enough in the amount of time I have and if so how would I prepare to finish the beast category. I can provide details about myself if those are a factor.",3.679528301886791,5.041835396226414,4.7171226415094365,84.84285377358493,72.39622641509433,6.809433962264151,30.23113207547169,7.1686216300943375,1.7434188679245288,208,9,41,2,4,68,37,53,0.0,0.972,0.028,0.0772,0,0,0,0,0,0,4,0,0,0,1,3,0,0,0,4,0,5,0,0,1,1,7,6,5,0,4,2,0,0,0,0,1,0,0,0,0,1,1,0,0,0,0,0,0,0,0,0,0,0,0,6,0,8,5,2,8,0,0,0,0,0,3,0,2,5,30,7,0,0.4697030707834992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4853288316645786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5298455226694924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27388763782589554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2770430407350412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33366358504513505,0.0,0.0,0.0 fitness,jmalone1187,2018/03/26,"Any Resources for Putting Together a Weekly Push/Pull Workout? Hi all, I'm not very Savvy as far as workouts referring to push and pull. Can anyone direct me to some good resources that will go over those types of exercises and maybe even help me plan a weekly workout? Thank you in advance",4.0232727272727296,6.41863023636364,4.147272727272728,84.92090909090909,73.9090909090909,6.581818181818183,29.181818181818183,7.554174236665415,1.8807454545454552,233,10,42,3,5,72,45,55,0.0,0.85,0.15,0.8156,0,0,0,0,0,0,5,0,1,0,2,2,2,0,0,2,0,2,1,0,0,1,6,5,4,0,0,1,0,0,0,0,1,1,0,0,0,2,2,0,0,1,4,0,5,1,0,0,0,0,0,3,2,8,4,2,10,0,0,0,0,3,3,0,1,2,23,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2268623817172835,0.0,0.0,0.0,0.0,0.2332639016908938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2203425112757639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18959502659570587,0.27981148121635274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22360794789421515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3351503853164544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3353644901437688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3071380425746789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2752585071338091,0.0,0.0,0.5351945358363803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MattBee2k2,2018/03/26,"Should my hips externally rotating when activating the glutes? Hi, I have lower back pain due to APT, tight TFL etc and whenver I try to conciously activate the glutes when i'm doing things to bring the pelvis into a more neutral position or whenver I'm doing bridges to work the glutes I feel the TFL take over and the hips start to excessively rotate outwards. Curious if this is normal or do I want to try focus on keeping my knees, feet and hips pointed straight ahead while activating the glutes or doing bridges? Thanks.",7.114625850340133,7.827085224489799,6.914693877551024,74.57911564625853,64.10204081632654,10.206802721088435,34.70068027210884,10.125756701596842,3.5126680272108857,424,18,75,9,6,134,63,98,0.055,0.856,0.08800000000000001,0.3094,1,0,0,0,0,0,7,0,0,0,2,3,2,0,0,8,0,7,7,6,0,0,14,16,10,0,4,4,0,2,0,0,1,1,0,0,0,2,4,0,2,1,0,0,1,0,1,0,0,0,2,6,1,10,15,2,14,0,0,0,0,1,6,0,4,7,46,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2324396620865613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33712935712564784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1528451388150048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2686861334526946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29617659183564593,0.0,0.0,0.0,0.0,0.0,0.0,0.3216541524066592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2857584533508874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2139599429705332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2272818305414429,0.0,0.0,0.2783047988632498,0.0,0.0,0.20082572090593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4104653864102825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1782964116818273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22006817469411025,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Swolenado,2018/03/26,Arms shoulders and back program A girl i know wants to start working out but only want to focus on her arms shoulders and back. Are there any good programs out there that would fit this? ,4.064166666666665,6.069639305555558,3.184444444444445,93.605,72.6111111111111,4.800000000000002,25.88888888888889,3.1291,0.29862222222222234,149,5,29,0,3,43,29,36,0.0,0.784,0.21600000000000005,0.8201,0,0,0,0,0,0,2,0,0,0,1,4,1,0,0,1,0,2,4,4,0,0,9,6,3,0,3,1,0,0,0,0,1,0,0,0,1,2,4,0,0,1,0,0,0,0,0,0,0,0,0,2,1,5,5,0,7,0,0,0,0,2,4,0,0,3,19,4,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2510279428716153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5676919398383511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3096172225201028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20286975846167649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2807476986138147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26127927992644306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4354568187944624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2687384069209752,0.0,0.0,0.2622265531482317,0.0,0.0,0.0 fitness,Ant1109,2018/03/26,"Best way to lift to cut while “shrinking” a muscle Hey just looking for some advice. I’m in the process of trying to drop 35lbs. 5’9 currently 198, started at 210 and my goal weight is 175. In my 20’s and I had a very easy time putting on mass but it wasn’t lean by the time I hit 30. Now I’m 35 and over being “big”. I want to slim down a lot but I still really enjoy lifting. After taking some time off I’ve been back at it since 1/30 but I can see myself getting bigger and keep getting comments, specifically my arms and that is exactly what I don’t want. Should I avoid lifting biceps or should I just rep out? I do 30lb dumbbell curls for 3 sets of 30 already so idk how much lighter I can go. If I go heavier, I bulk. Any ideas? Also, I do 16:8 IF and MFP so I am pretty meticulous about how I eat. Not sure I can achieve what I’m looking for without burning a lot of muscle. ",-0.34516420752022725,1.6939534293193717,1.9435530699666828,96.59154093288912,88.00523560209425,4.51984769157544,20.200142789148025,5.852544927426893,-0.14507539267015754,679,22,159,5,22,229,123,191,0.071,0.8320000000000001,0.097,0.763,1,1,0,0,0,0,19,0,0,0,3,11,5,1,1,6,0,15,4,2,2,2,32,31,18,0,6,10,0,1,0,0,2,0,0,0,0,5,7,2,2,1,0,0,3,4,2,0,0,3,4,20,3,23,24,6,28,0,0,3,0,2,12,0,7,10,99,25,2,0.0,0.0,0.0,0.0,0.0,0.17351051854366706,0.0,0.0,0.0,0.0,0.1959429385833543,0.14199543838026274,0.0,0.0,0.0,0.12074754402216427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13653342076686004,0.0,0.0,0.0,0.0,0.0,0.1863392765790165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1816891938296362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1855365497670396,0.0,0.2018239749310036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20044471502542802,0.0,0.0,0.0,0.1578243428148505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.298212978979907,0.0,0.0,0.3019119630983229,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13052773861749073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18064333422400586,0.0,0.0,0.0,0.1784978110102435,0.0,0.0,0.0,0.0,0.11375009994270012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14149309903430854,0.0,0.0,0.0,0.0,0.14688026389258926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12567856388455034,0.0,0.14180041483624098,0.0,0.0,0.0,0.0,0.0,0.0,0.16734910677501247,0.0,0.13350374683654784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3106116772173349,0.0,0.0,0.0,0.0,0.12055223882599815,0.0,0.0,0.0,0.0,0.0,0.0,0.14650639059689766,0.20946011346644156,0.14093962806392227,0.0,0.2162214183718709,0.0,0.0,0.0,0.0,0.0,0.17116243256073754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,oodan123,2018/03/26,"Tips for maintaining fitness when going on Holiday? Hello, I have been accepted to join the Australian military as a naval officer. I start in July, so while I still have time I plan on travelling to America/Canada. I plan on leaving late April and returning mid-June. The majority of my time overseas will be on a Contiki tour, which is a coach/bus style tour where you drive to each destination. The minimum requirements for the Navy are 15 push-ups, 20 sit-ups and a 6.5 on a beep test. Right now I can exceed those requirements, but when I return from overseas i'm required to do a fitness test pretty much straight away. My question is: What are some tips for maintaining fitness when most of the time I will be on a bus? There is a bit of walking involved, but the majority of the trip is spent travelling to each location. Do I just do push-ups and sit-ups each night in the hotel? Any help is appreciated.",5.104322033898303,6.111316677966106,6.095833333333335,77.62985169491526,68.66101694915254,10.193785310734462,32.264124293785315,10.317481424215053,3.371934463276835,720,31,139,19,12,239,102,177,0.0,0.84,0.16,0.9751,0,0,0,0,0,0,26,0,1,0,5,9,1,0,0,16,0,18,0,0,0,0,16,22,11,0,0,3,0,0,0,0,2,0,0,0,0,3,6,0,3,2,4,1,6,0,0,0,0,2,0,12,1,23,16,9,36,0,0,0,0,5,15,0,3,15,93,15,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1795657265013494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2480873584003839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2882785010779864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15006793296443155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1769897825772567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29786433326885986,0.2795949844121593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1941100202346613,0.0,0.0,0.0,0.0,0.24779672484388296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2686377748735454,0.0,0.0,0.0,0.0,0.2958008320379936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22550061258263804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18689873001005355,0.0,0.2108738087756756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4619159083607974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Anxiouspalo,2018/03/26,"Female Body Building Programs? Hello all, I am currently finishing up the strong curves bootyful beginnings program. I’ve been searching for another program (preferably flute oriented) but I’m struggling to find any? Maybe I’m just not looking in the right places as I’m fairly new to all this, but do you guys have any recommendations of specific programs or places to look? Thank you! **EDIT**: Apologies for not including more personalized details about myself in order to find a more suitable plan! Thank you all for your responses! Some details are : 5’3” Female 19 years of age CW: 140 GW:135 (Maintain) I started my BB journey this January, previous to that I did 3 months of cardio that brought me down from 160 to my CW. I’m not looking to powerlift, but I am interested in lean bulking! ",3.625043192102016,6.7094192377622415,4.359119703825588,78.79216371863434,80.39860139860141,7.2807897984368575,32.18798848210613,8.313332769828598,3.177181324557795,633,34,102,14,17,202,96,143,0.026,0.878,0.096,0.8809,2,0,0,0,0,0,25,0,4,0,2,2,5,0,1,3,0,7,2,1,0,3,15,19,5,0,1,8,0,0,0,0,0,1,0,0,2,4,0,0,0,3,0,0,2,3,1,0,0,3,3,12,4,21,16,6,19,0,0,3,0,8,8,0,2,8,61,16,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25392851043967063,0.19577408593511506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20738463821247327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34128581624956594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1848650509804292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4703497998202224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18756798168227387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14902433374216126,0.0,0.0,0.0,0.0,0.180318655096339,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16302161789538766,0.39012921967651865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15944310691136326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13214914961559332,0.0,0.0,0.0,0.0,0.1951822255401947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34378156951352595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12023043352604687 fitness,MySnakesSolid,2018/03/26,"Exercises that can help me perform the Hopak Dance (Russian meme dance) I want to learn how to do the [Hopak](https://youtu.be/68MYSQBDzZk) The problem is I'm not fit enough to do it. What're some exercises I can do in order to perform this dance? Sorry if this is a newb question, I'm a bit new to the workout world",3.111038251366121,5.579503737704922,3.656967213114754,86.95189890710384,77.19672131147541,6.033879781420765,24.92076502732241,7.1686216300943375,1.0097846994535522,252,9,50,3,6,79,40,61,0.103,0.8290000000000001,0.068,-0.2755,0,0,0,0,0,0,14,0,0,0,2,1,1,0,0,6,0,7,2,0,1,0,8,10,2,0,3,2,0,0,0,0,0,2,0,0,0,4,0,0,0,2,6,0,3,1,1,0,0,0,0,3,0,6,10,3,8,0,0,0,0,2,3,0,3,1,31,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4009774812221614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3795011136138268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2461817893270076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3547238302928277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3514398520710347,0.0,0.0,0.41144057614593854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4111428083993468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21663279743201447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Jessicash,2018/03/27,"Calculated macros and realized I am severely under-eating. Advice on being lean and raising metabolism. DISCLAIMER: I am not fat and never thought I was fat. I'm 24, female, 4'11 and 106lb. I am small so my maintenance is probably less than average but I am decently muscular. I think can lift alright for my weight (for example my 1rm deadlift is 165). Over the last year I stopped counting macros (I still don't count) and I ate some more to put on muscle. I decided to do a little cut because I wasn't feeling my best at 112 lbs (again at 4'11 gaining or losing 3-5 lbs is noticeable). It's been about 2.5 months and I lost 6 lbs! I feel better because I am more comfortable at this weight but I am starting to feel exhausted, I cannot sleep, I have headaches for days etc. I just calculated my macros for the first time since I started because I have mainly been doing this off of the scale and how I feel, and I am only eating 1,280 calories. I work out for an hour and a half 5 days a week. I have 3 leg days and 2 upper body days. I do 20 min intense stair stepper for 20min 4 to 5 days a week and it burns about 300 calories every time so my net is only around 980 calories :|. I didn't realize I was eating so little but I am seeing results. Should I eat more? I am so short I can gain weight back easily. Again I KNOW I am not fat and I am in great shape compared to the average person but it has always been a goal of mine to get very lean, abs without flexing, etc. Is this how those people eat ?! Do I have to eat so little because of my height? Should I reverse diet? Should I just add in a little more food? Here are my macros: 106p 112c 38f I am not strict and I don't count, I just eat and pay attention to if I am gaining or losing. My strength has even gone up in the past couple of weeks, I got certified in training a couple years ago (not actively a trainer or trying to be, just wanted to learn) so I know a good amount about fitness (been training for 7 years) but I am not a nutritionist. If anyone has advice on reverse dieting and being as lean as I am now on more calories I would love to hear about it, I want to be HEALTHY not just lean. *EDIT- I also have not been lifting heavy for 7 years. Started out as a long distance runner and progressed from there.",1.0216891746127637,3.1369540338266404,2.993298528713812,90.79528239202659,82.65750528541227,5.806256202269492,22.54946714415153,7.043009809895983,0.7324167838805717,1770,61,379,23,49,594,222,473,0.059,0.807,0.134,0.9909,0,0,0,0,0,0,59,0,0,0,13,27,13,1,0,17,1,55,22,7,3,1,68,77,38,0,8,23,0,7,0,0,4,4,1,0,1,8,20,16,1,13,1,1,3,14,5,0,2,14,9,58,8,51,55,12,63,0,3,1,1,3,28,0,6,32,258,66,5,0.0,0.0,0.0,0.0,0.0,0.1524470596263226,0.06914486324940987,0.0,0.0,0.0,0.0,0.06237888988837852,0.06490466037916791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0545414404109864,0.0,0.0,0.06943911739523198,0.0,0.0,0.0,0.059979414249151285,0.0,0.19019937214113924,0.0,0.0,0.0,0.08185922976254044,0.06898722503932814,0.0,0.08664363593268559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17261744748912344,0.0,0.2515270831314595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4788986327344934,0.0,0.0,0.0,0.0,0.17398770231440966,0.05152017891169197,0.0,0.06572080637075463,0.0,0.0,0.0,0.0,0.0,0.15776243717890412,0.0,0.0,0.0,0.0,0.0663492257647857,0.09432141470112196,0.0,0.0,0.0,0.040753295106543866,0.0,0.0,0.065425130585764,0.06238604377045321,0.0859984711631308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08791493588423184,0.0,0.0,0.0,0.0,0.0,0.07681714270704755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.085736706319015,0.06358277332797196,0.0,0.0,0.0,0.0,0.0,0.0,0.31271758627466484,0.0,0.06903011071891678,0.0,0.1745305824961642,0.0851493782685962,0.0,0.07040066149028834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.062261169530975664,0.0,0.0,0.0,0.06016064418399428,0.0,0.0,0.0,0.0,0.0,0.0888068171407236,0.0,0.0,0.0,0.1186494387744787,0.0,0.0,0.0,0.0,0.07446259299683103,0.05407738846005744,0.06810912241057114,0.0,0.0,0.0,0.0,0.0,0.0,0.0841003177428015,0.0,0.0,0.07841445771311667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.062158211174292224,0.0,0.0,0.088121072859878,0.0,0.0645248038433138,0.0,0.0780592314351182,0.0,0.0,0.0,0.0,0.0,0.16563255948171973,0.0,0.062293215641959464,0.06521391603053138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04998110785165776,0.0,0.06192558853927225,0.09096823499966697,0.0,0.0,0.0,0.0,0.052958847955285535,0.0,0.0,0.0,0.0,0.0,0.0,0.06436056053092164,0.09201626124735128,0.0,0.1877076607632577,0.2849595494471053,0.0,0.0,0.0,0.0,0.0,0.07519201078235023,0.0,0.056787039245122774,0.0,0.0,0.05541102120591477,0.0,0.0,0.20092523728371725 fitness,cinisoot,2018/03/27,"How long did it take you to learn hook grip? So I got to the point where my grip strength is a huge limiting factor in my deadlifts and using the switch grip helps a lot. However I've heard that using the hook grip is better in some ways since it can avoid muscle imbalance. I also want to learn some olympic lifts at some point so I'll need to learn it eventually anyway. I've been trying out the hook grip over the last few weeks (so maybe 5, 6 training days) mostly on my Romanian deadlift sets to get a feel for it, but I can't seem to get it right. My fingers still slip a lot and I haven't been able to use it securely. For some more details, I can't even properly get 3 sets of 12 on Romanian deadlifts @ 165 lbs using hook grip, but if I use switch grip it's very easy. I was expecting pain when using this grip (and it does hurt) but it's not even secure on top of that: my thumb still slips away. I've watched some videos to try to get the hang of it, like an Omar Isuf video where he suggests internally rotating at first to really hook around, which seems like it might have helped a bit but still struggling. Is it supposed to take a long time to learn to actually use hook grip securely or is my form just bad?",4.782611548556432,4.605527523622047,5.322661417322834,87.06183989501314,69.03937007874015,8.978057742782154,26.775853018372704,8.648137234880735,1.4799541207349076,957,25,219,14,15,308,138,254,0.066,0.825,0.109,0.799,1,1,0,0,0,0,22,0,1,0,5,16,12,0,2,13,0,14,2,1,8,0,42,34,15,0,4,8,0,11,2,0,1,1,1,0,0,16,5,0,5,7,2,0,1,4,5,0,1,6,13,14,7,29,27,12,33,0,1,1,0,6,18,0,13,13,123,30,4,0.10594102737184516,0.0,0.1033831605379974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08472100131382561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0943099751630617,0.0,0.0,0.09953508258121466,0.0,0.08845633269582111,0.0,0.0,0.0,0.0,0.0,0.09369622950412572,0.11566016340452825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06832319837231722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09270970697708676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1399460988509568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.053566966610912606,0.0,0.0,0.0,0.0,0.09011338376249256,0.0,0.0,0.0,0.0,0.2213992569885391,0.0,0.0,0.0,0.08473071748629571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14202007501266709,0.0,0.0,0.0,0.0,0.0,0.11341206092600513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0863560770686202,0.0,0.0,0.0,0.0,0.0,0.10351486937178414,0.0,0.0,0.1875089509087413,0.0,0.0,0.0,0.18013454596910514,0.0,0.0,0.0,0.0,0.10643200143691876,0.0,0.0,0.0,0.0,0.11238668831979573,0.0,0.0,0.0,0.0,0.0,0.07855392942233959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1127287225214482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20029702806524985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0678685349094484,0.0,0.0,0.0,0.0,0.09047305852361658,0.0,0.0,0.0,0.0,0.0,0.19288946490521028,0.0,0.0,0.0,0.08763551260635984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25381392392627844,0.0,0.0,0.11075256407217723,0.0,0.0,0.0,0.0,0.0,0.15930893612018976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06177506501569705,0.0,0.0,0.0,0.0,0.14385400686761288,0.0,0.0,0.0,0.0,0.6404932299355038,0.0,0.08741244262371245,0.06248676278128625,0.08409105637884616,0.08497950189343276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,lumpor,2018/03/27,"Fatigue the day after attempting 1 rep max? I started my cut a week ago so naturally I am pretty paranoid about losing muscle. Yesterday I decided to try my 1RM on the bench for the first time, since I knew I would lose some strength during the cut. I didn’t do anything involving the chest that day other than testing my 1RM. Today I did some benching 5x5 and found I was significantly weaker than normal. Could the 1RM test from the day before have affected this (even though there was no real volume) or has my cut been too aggressive?",5.498793342579749,6.621188893203888,6.187406380027743,76.90970873786408,67.83495145631068,8.992510402219137,29.277392510402212,9.23628265651192,2.5324130374479887,428,15,77,8,7,140,77,103,0.221,0.7190000000000001,0.061,-0.9117,0,0,0,0,0,0,9,0,0,0,5,6,8,4,0,8,0,11,2,1,1,0,12,14,4,0,3,1,0,0,0,0,1,1,0,0,0,3,1,0,0,3,0,0,0,2,7,0,1,7,0,12,1,8,5,2,12,0,3,0,0,1,1,0,3,11,53,15,2,0.0,0.0,0.0,0.0,0.0,0.0,0.1880317247245719,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17455681924744235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18049863419524756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16936068872092205,0.0,0.0,0.4103998680470548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14010336623186012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18042930115707667,0.0,0.23257880862965585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4746164053512394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2078327210644016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.215802462995698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2414391829967825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17546798972484087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.150139742208345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20840698185044093,0.0,0.12368897209644512,0.0,0.2010651107061312,0.0,0.0,0.1440156658425916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1701499988028464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1506840768274555,0.0,0.0,0.0 fitness,189charizard,2018/03/27,"Jeff Cavaliere- once per week frequency? https://athleanx.com/uncategorized/workout-frequency-how-many-times-a-week-is-too-much He advocates once per week training frequency, which goes against what most other science-based coaches have to say (Israetel, Helms, Schoenfeld). What do y’all think about this? ",16.71,23.208758888888887,8.851333333333336,44.42700000000002,57.33333333333334,9.546666666666667,37.75555555555556,9.3871,5.246062222222223,264,11,25,6,5,66,31,36,0.0,1.0,0.0,0.0,0,0,0,0,0,0,25,0,1,0,0,1,0,0,0,0,0,2,0,0,0,0,2,3,0,0,0,0,0,0,0,0,0,0,1,0,0,5,0,0,0,1,1,0,0,0,0,0,0,0,1,1,0,3,3,1,2,0,0,0,0,3,0,0,1,2,12,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21300214212235646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.617155984445088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.230423591588331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18566232577070205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6972682751594607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ASchoonerIsASailboat,2018/03/27,"5/3/1 Question Have been doing 5/3/1 for 6 cycles now - Bought the beyond 5/3/1 book to add more depth to the training and love the program and am looking to expand. Regarding stalling points and when to reset max's, I read on Jims website that is says that if you can't hit 5 reps at 95% on 5/3/1 day that you should drop the weight. I've been seeing great progress but if I am supposed to be hitting 95% of my max for 5 reps I need to drop the pounds down by a big amount. Did I misread something? 2 other people I know that did 5/3/1 said they were treating that 95% as a 1RM. Thanks, Chad ",3.1840072859744986,4.282848803278688,3.4310928961748637,94.60725865209473,73.2622950819672,5.750091074681237,24.21129326047359,5.033348758259628,0.17140692167577365,462,13,103,1,9,142,84,122,0.069,0.826,0.105,0.6486,0,0,1,0,0,0,21,0,2,1,1,3,4,0,0,7,0,13,2,0,0,0,11,23,8,0,4,3,0,1,0,0,1,0,2,0,0,6,4,1,0,2,2,1,0,1,0,0,0,7,5,9,4,16,12,2,13,0,0,2,1,7,8,0,3,3,60,15,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18076794867116666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30902770046617034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15404353612897426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2353783281795164,0.0,0.0,0.0,0.2529783871433309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20783618185370856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19432218709245927,0.0,0.0,0.0,0.26497063772527185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3139960456511379,0.0,0.2803721886167148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26662600317659474,0.2229028970140781,0.0,0.0,0.22335989005950185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21578581383715464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2580592076002354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3413254255201539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sociological_Duck,2018/03/27,"How to take advantage of hitting the gym twice per day? I'm anticipating that in a few months, I'll have a bit more free time on my hands. I could work in a second visit to the gym every day, which I know is common for some more serious weight trainers. What is the best way to take advantage of this? Do the same exercises twice? Work the same muscles from earlier in the day with different exercises? Or do something totally different? I already have an alternating A-B-C schedule for my once per day visits.",3.8012999999999977,5.528013129999998,5.569000000000003,77.39950000000002,72.7,9.4,29.5,9.827888789773867,2.9978,403,17,78,11,8,138,65,100,0.016,0.856,0.128,0.9034,2,0,1,0,0,0,12,0,0,0,5,1,5,0,0,10,0,7,4,1,1,1,9,12,2,0,1,1,0,2,0,0,0,2,0,0,0,4,1,1,0,1,4,1,2,0,1,0,3,0,2,5,5,13,10,9,15,0,0,0,0,2,4,0,2,8,52,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21904859898839088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20831246977435786,0.0,0.2167095135316323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15848531142599356,0.0,0.0,0.5120617729167205,0.0,0.0,0.0,0.0,0.41477844452278667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1672439812879736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10908986741899278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1584400199422916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2113949726150816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1528142394932141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2984931114708814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11574637190433484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15755927869895567,0.0,0.2417183242635344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2890192939914071,0.0,0.0,0.0,0.0,0.0,0.0 fitness,suchacrisis,2018/03/27,"Best Cardio Program For Basketball? Hey all, I am currently way out of shape and my endurance is awful. I am joining a basketball league at my work, and I was wondering which cardio programs you guys recommend for this? I am not obese or anything like that(just a little overweight :P). I can run just fine, just quickly get out of breath/tired very quickly and want it to improve. I assumed the HIIT training, but wasn't sure since basketball is a lot of constant running and thought the long-distance type would be better. Any advice is appreciated!",4.6532893289328925,7.1196818316831685,4.90943894389439,79.85236523652368,72.26732673267327,7.261166116611661,33.994499449945,8.167268648758528,2.932543674367437,439,23,73,7,9,138,75,101,0.058,0.752,0.19,0.9125,1,0,0,0,0,0,16,0,1,0,3,4,5,0,0,5,1,11,4,0,0,2,19,15,6,0,2,5,0,0,1,0,1,4,0,0,1,3,6,2,0,3,0,0,2,2,0,0,0,3,0,9,5,9,10,3,12,0,0,0,0,3,5,0,4,5,51,12,4,0.0,0.0,0.0,0.0,0.0,0.25047378912121143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.174306982263443,0.0,0.0,0.0,0.0,0.0,0.0,0.21093023732258576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2689929409386529,0.2266949811811868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2769918024753396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13391707612507395,0.0,0.0,0.0,0.0,0.0,0.0,0.2537979615332079,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12522543056642596,0.256900851190737,0.0,0.2268359053642039,0.0,0.0,0.0,0.2179148388609907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21203127368351168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2415793879921955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20349014068244306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2114915631125958,0.15118469107823834,0.20345557707281325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2779690512672465,0.18660464724693027,0.0,0.0,0.182082992935927,0.0,0.0,0.0 fitness,realbearjew,2018/03/27,"5/3/1 recalculating training max? I running through 5/3/1 Triumvirate but my question is if I need to recalculate my 1 rep max or need to actually test if its right. On my 3+ sets for example I am usually hitting 3 maybe 4 if im feeling good, whereas I feel like I should be doing more. I have gone through 3 cycles this way but increasing the weight every time so I guess I am getting stronger still. I know deloading is an option, but would stalling on my training max for a cycle help? I just always read about people crushing their + sets and I am simply not. ",2.9258928571428555,4.9718812321428585,4.476214285714288,82.91878571428573,75.96428571428572,7.337142857142857,29.95,8.238735603445708,2.271568571428571,446,21,87,8,10,149,78,112,0.051,0.799,0.15,0.8936,0,0,0,0,0,0,14,0,0,1,0,4,2,0,0,3,0,10,1,0,0,0,20,19,9,0,7,9,0,3,1,0,2,0,0,0,0,2,1,1,0,4,1,0,3,1,0,0,0,1,3,16,2,9,14,2,12,0,0,0,0,3,3,0,7,4,53,18,2,0.0,0.0,0.21977102710958052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18739152827665595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18974788980396146,0.0,0.0,0.0,0.0,0.0,0.22774438718959505,0.16088901044896126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1176621556558667,0.0,0.0,0.18889422017684826,0.0,0.0,0.2480925731043037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15095252260275946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24326384570446696,0.0,0.0,0.0,0.0,0.0,0.12376871192814815,0.0,0.0,0.0,0.0,0.0,0.0,0.11002550630375482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2262522266817621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33397852537688505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15613123016961508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25228508185007553,0.0,0.22526946289075464,0.0,0.0,0.0,0.0,0.0,0.0,0.19232684408185108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1798518136019823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13132089808060185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24803536565164475,0.0,0.0,0.17876003920692915,0.0,0.27424330372152833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1599816698290484,0.0,0.0,0.0 fitness,GandalfTheyGay,2018/03/27,"Had a question for dumbbells vs. bar lifts Hey everyone so I have been lurking in this subreddit for a while and have been doing the 5/3/1 for beginners with some solid success. I have been lifting with my brother and it's been going well but since he is a PhD student he isn't always available to workout and the gym at my apartment complex doesn't have a rack or bar (we typically lift at his apartment complex which does) My apartment complex does have dumbbells though so I was considering switching to this workout plan : (https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html) which I found while perusing this site. It looks good and 3 days a week is optimal for me (I do core at my house 2 of my off days). My question is when I can lift with my brother should I be substituting the dumbbell lifts that can with a bar? Or just sticking to dumbbell all the way? In addition is the plan I referenced above good? Or is there something else I should be doing? ",5.248117977528088,7.899896101123597,4.990323033707869,79.0993047752809,71.13483146067415,6.921910112359552,30.787921348314608,7.8658589789855275,2.195998876404494,798,35,138,11,16,245,97,178,0.047,0.8540000000000001,0.099,0.8985,0,0,1,0,0,0,28,1,0,0,3,7,4,0,0,11,0,27,3,0,0,1,26,30,14,0,2,6,2,0,0,0,2,0,0,0,0,8,10,3,0,6,6,0,1,2,0,1,0,7,1,19,4,18,19,2,19,0,0,1,0,9,10,0,6,7,102,27,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1744523003083732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2704242067413838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3669463602960208,0.0,0.0,0.0,0.0,0.0,0.17514240542287365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20033725991641546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22987923995136195,0.0,0.0,0.0,0.0,0.11915350640829615,0.3517024651846289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2419172506668009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1760599656907309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4697300167940899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17343131281564472,0.0,0.0,0.0,0.0,0.1614050166578677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2059879783141511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16641680832456615,0.16817504841899042,0.0,0.1885077738141077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hinton2014,2018/03/27,"Looking a good running program, not a beginner, but not an expert. As title says, I’m not a beginner, but I’m just looking for a good running guide on where to start to get some fat % down. I normally can do like 3-4 miles on the elliptical no issue, but want to get back to running which is a bit more difficult for me. I can get a mile done in an easy pace running at 7:30 mile, but the elliptical it takes much longer. Long story short, I’d like to get my mile time down and get a solid 30 min cardio up to an hour eventually. Any recommendations? ",5.629210526315791,4.562467885964914,7.139298245614036,77.7184210526316,67.50877192982456,10.40701754385965,32.1578947368421,9.725611199111238,2.6986421052631577,425,15,93,8,6,148,72,114,0.055,0.78,0.165,0.9003,0,0,0,0,0,0,16,0,0,0,0,3,5,0,0,12,0,5,2,1,0,0,12,17,6,0,2,8,0,0,2,0,0,2,1,0,0,2,1,1,0,0,0,0,4,4,1,0,0,1,3,4,4,16,16,4,25,0,0,2,0,1,13,0,1,10,54,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14047245532523345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15883705962212813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2255173615416993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21138947638011385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5396129360106151,0.0,0.0,0.3465167340404149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20342661276211926,0.0,0.0,0.0,0.0,0.21560199141555025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2018361338416064,0.0,0.0,0.1828050498532142,0.3469280448426377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1518503095042957,0.0,0.0,0.0,0.0,0.0,0.20239153057518186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16427014935690162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14620898995155862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15531246838284227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1204507175273583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.121838405367202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,thothpethific92,2018/03/27,"Should I be stretching pre or post? Static or Dynamic? I've been doing static stretches for as long as I can remember pre workout. I've got great flexibility, but I've read dynamic stretches are much better for function and to avoid injury, and that static stretches are mainly to gain flexibility. Should I switch to dynamic? If so, why? Are there any great resources where I can learn some dynamic stretches?",4.859768339768337,7.621356405405407,5.595019305019307,73.777972972973,72.78378378378378,8.012355212355214,30.841698841698843,8.841846274778883,3.0541644787644784,330,15,52,7,7,107,45,74,0.068,0.573,0.359,0.9816,0,1,0,0,0,0,10,0,0,0,2,3,8,0,1,0,0,10,0,0,0,0,12,11,9,0,3,4,0,0,0,0,2,0,0,0,0,1,2,0,1,2,2,0,0,0,1,0,0,2,0,4,7,7,6,3,8,0,0,0,0,0,6,0,4,1,34,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1956159648195207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25440838277194683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23006480539161955,0.6342835780682413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25456653489912684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2114602804731482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2754949616548045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2877338742099296,0.0,0.0,0.0,0.0,0.0,0.3258582072545749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2595648254051809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,lnceptionXx,2018/03/27,"Zero appetite because of sickness Eaten 500 calories of daily goal of 3k, and it's 7pm. The only thing I slightly want to eat is ice cream but I'm pessimistic in hitting 3k. Should I just eat what I can and pray I don't throw up? ",1.7759999999999998,2.9996772000000007,3.6810000000000014,90.93550000000002,77.0,5.0,26.5,3.1291,0.4802,180,7,39,0,4,61,41,50,0.07,0.8440000000000001,0.086,-0.0763,0,0,0,0,0,0,4,0,0,0,1,1,0,0,0,1,0,4,4,0,0,0,6,8,3,0,2,2,0,0,0,0,1,1,0,0,0,3,2,3,0,0,0,0,1,1,0,0,1,1,1,4,0,6,5,0,3,1,0,1,0,0,2,0,0,0,23,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2503827038484293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8405771493602305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3123855452941003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27287676435587443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2422645251640341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,redditer231,2018/03/27,Do you need to stretch right after a workout? Does it really matter when you stretch? Like if you stretch right after a workout vs 2 to 4 hours later is it beneficial? also do you guys know any good stretches for a tight lower back? ,3.0576086956521737,5.017970195652175,4.286304347826088,84.81467391304348,75.30434782608695,6.339130434782609,26.71739130434783,7.1686216300943375,1.3747565217391309,183,7,35,2,4,60,33,46,0.045,0.737,0.218,0.8153,1,0,0,0,0,0,4,0,4,0,0,3,2,0,0,3,0,3,0,0,0,0,6,5,3,0,2,2,0,1,1,0,0,0,0,0,1,2,0,0,1,1,2,0,0,0,0,0,0,0,1,4,2,5,5,0,12,0,0,0,0,5,6,0,1,7,21,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25903544694471553,0.0,0.0,0.0,0.22027393548725185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2490713509860925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2834610074303296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27168530849179384,0.0,0.0,0.0,0.3207276901912534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31899193669112114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1780157203875752,0.0,0.0,0.0,0.0,0.0,0.0,0.15824895856588614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2401795529045376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20750883489479088,0.0,0.0,0.0,0.0,0.5532448575367805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,amcclurk21,2018/03/27,"AM workouts for grad student/working adult: suggestions for a sustainable schedule? I currently work at and attend grad school at a Big 12 university. I’ve been doing T25/22 Minute Hard Corps in the mornings, where I just wake up about 30 minutes earlier than I normally would and get a workout in. Unfortunately, I think my body has reached a plateau and I’m needing to do something different. Well, I had the idea to follow the schedule I had set for myself: 0530 – wake & make pre-workout drink 0545 – drive to work 0625 – begin running 0655 – end running (at the latest) 0725 – end workout & shower 0740 – leave gym 0745 – park in parking lot (closer to the building I work in) Well, I did this yesterday and I was in a less-than-optimal mood all day. A wall of exhaustion came around 2pm, even eating nuts didn’t seem to help. As soon as I got home around 1800, I was in a nasty mood where I got a few household chores done, but I didn’t feel like doing anything. Even some homework got left untouched. I had to get ready for work in the university gym’s bathroom, which meant brushing my teeth, taking a shower (obviously), putting on business clothes, putting contacts in, etc. My sister is what I’d call a fitness guru and she had mentioned that I’d get used to morning workouts, I just wanted to get more opinions on the matter. There are a few external factors that I don’t think she’s considering: Taking 6 hours of classes that require pretty consistent work; I’m always doing homework during my lunch hour I have a stressful job (but, really, who doesn’t nowadays) that I really do love, it just drains me I’m involved in a few committees/extracurricular groups around campus that will sometimes require more time/effort And the other issue is that, as much as I like structure, the whole effort as outlined above just seems very mundane to do Monday – Friday. It’s such a process that I’m not used to… would I get used to something like that? I feel as though I already had a full day before work even started. I’d love any thoughts/suggestions. TL;DR – I’m a grad student trying to overcome plateau by working out harder in the morning, but I’m not sure if I have a sustainable process. 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I'm 6'4, my legs are looong. They go all the way down to the floor. Badumtsssss So i have a long trajectory on my lift. Does it matter? I just started working on deadlifts about a month ago, I've gone through six sessions so far. Today I went 1x5 @ 60kg/132lbs + 4x5 @ 80kg/176lbs My goal is 5x5 @ 120kg/264lbs. Should I change anything in my routine? Maybe keep adding weight until failure instead of staying within my limits? Learning proper form is also an issue for me at this point. Thanks!",1.590006002400962,4.206071602040815,1.4684393757503005,94.80219087635055,98.28571428571428,2.7140456182472987,23.111644657863145,4.514644488427479,0.03365474189675899,419,17,75,1,17,123,81,98,0.035,0.91,0.056,-0.3720000000000001,0,0,0,0,0,0,20,0,0,1,3,6,1,0,0,5,0,6,2,1,0,1,7,13,4,0,1,1,0,1,0,0,1,0,0,0,0,2,0,1,2,1,0,0,3,0,0,0,1,2,1,11,1,13,10,2,21,0,0,0,0,1,10,0,0,6,45,13,4,0.0,0.0,0.0,0.0,0.0,0.0,0.2157619663523811,0.0,0.0,0.0,0.0,0.1946491945851101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.200299830340936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2574879721604901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2130034998815176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1383314654907459,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25404936786789656,0.0,0.21634766275072867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2154038886809596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2445309077620253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19428185600637396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1687449091808441,0.0,0.0,0.0,0.2300943956403032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17228181071020518,0.2594350834808106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22409266899133276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2307174691630369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19320187606520128,0.0,0.29639913379065913,0.0,0.22563690759984825,0.0,0.0,0.0,0.0,0.0,0.1772001949973065,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Race_Face,2018/03/27,"Push/pull to 3-day FBW So I'm leaving my 4 day push/pull routine, in looking to increase frequency to 3x a week, although I'm curious about volume. I bike, so I'm looking for a program which doesn't include legs (squats and DLs), but emphasise bench/pull ups, simply getting stronger. Now which program would be the most optimal to increase bench/pull up strength if I wish to do them Monday, Wednesday and Friday? ",4.768396624472572,6.439035227848103,5.079177215189876,82.09868143459916,70.13924050632912,7.2919831223628675,35.951476793248936,7.793537801064563,2.8606438818565407,329,18,58,4,6,104,57,79,0.0,0.736,0.264,0.9647,0,0,0,0,0,0,16,0,0,1,1,4,1,0,0,3,0,4,1,1,0,0,7,11,7,0,3,2,0,0,0,0,1,0,0,0,0,2,2,0,0,0,1,0,2,1,0,0,0,0,2,4,1,10,9,3,10,0,0,2,0,1,3,0,2,5,32,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4463934178260602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18081554542554173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3664548895114289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5812498132031839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2776091517894717,0.0,0.0,0.0,0.0,0.0,0.3979815881423787,0.0,0.0,0.0,0.0,0.0,0.2458494213962329,0.0,0.0,0.0 fitness,scottie_31,2018/03/27,"Old skool bodybuilders diets I was reading through the Arnold Encyclopedia and I noticed under the ""Protein shake"" section, they state to use ""Safflower oil"" as a replacement to Cream. Any reason why that oil in particular?",6.108513513513511,9.605251675675678,5.87695945945946,69.40300675675678,72.7837837837838,8.024324324324324,36.27702702702703,8.841846274778883,4.059437837837839,180,10,25,4,4,56,33,37,0.049,0.951,0.0,-0.1779,1,0,0,0,0,0,7,0,0,1,0,0,1,0,1,3,0,1,1,0,2,0,3,2,2,0,0,0,0,0,0,0,0,0,0,0,0,1,1,1,0,1,1,0,1,0,1,0,0,1,3,3,0,6,1,1,6,0,0,1,0,1,3,0,0,1,16,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.267192684431577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4473313272378023,0.4122935845795977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3930169315320465,0.0,0.0,0.4039775404327582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3393486091733102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3545407070839598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sunnyBCN,2018/03/27,"Gained 20kg in my transformation. Now I am coming back from injury (lost 15kg) and will have a new job that requires travelling (advice on training to reach back my goals, pls!) Hi there, During my teen years I was 62kg 138lbs, in my last year of university I started 5x5 stronglifts and bulked up to 82kg 180lbs. I am 1,78m 5f10"" tall I realized my weight was way to high (fat!) so I slimmed down for a year keeping all my lifts. That was the best shape I've been in, 76kg 167lbs at 14%? bf, see picture (https://imgur.com/a/n3Sp4) and my stats: - Squat 1x150kg 330lbs - Bench 1x110kg 240lbs - Deadlift 1x180kg 400lbs - Overhead Press 1x80kg 180lbs (best lift for me) - Running: I could run without loosing my breath :P - Arm size: 38cm 15inch However, 2 years ago climbing I got elbow tendinitis so I barely could train, it lasted for over 18months and got back down to 67kg 147lbs bodyweight (much leaner, but with tiny arms!). I am currently catching up, and my goal would be to get back to the upper body size of the picture with less belly fat. So I am aiming for 78-80kg 170-178lbs lean. I have noticed that 5x5 stronglifts put a lot of strain in my body, so I would like to move away from a full strength type of workout. I have found a good mix in the ""Greek Gods"" from Kinobody (2months in), I am adding to it a bit more of leg work. However, I felt I was making more progress on 5x5, we will see! Now the challenge awaits, all of a sudden my job will require me to work 50% of the time on the road. So probably 3 days/week I won't be home. I have always wanted to give it a go at gymnastics/calisthenics so now that I am light it might be a good time to build up that functional strength in the hotel room. How would you go about it? I find hard to set up a progressive overload routine in bodyweight training (for lifting you just add some weight/reps!). My gymnastic/calisthenics goals are pretty minimal, I would like to go from floor to handstand using my abs, to keep a planche for 10 seconds, a well executed muscle-up on rings and to be able to do the flag. In a nutshell: - I want to get back my optimal upper body looks (https://imgur.com/a/n3Sp4) with less belly fat. What do you think, I am settling for little or you believe it seems like a good trade-off of aesthetics, power and social life? :P - How would you go about training while on the road and incorporating gymnastics to fit my goals (arms back at 38cm 15inch and bw at 80kg 178lbs lean)? If you have any questions on 5x5 or recovery from injury feel free to ask, happy to help! ",4.2662394127611485,5.207238656126486,4.506783738001129,88.5009209486166,70.54150197628458,7.75914172783738,27.105364201016368,7.957251820313856,1.3986572106154709,1984,64,424,25,35,620,260,506,0.023,0.818,0.159,0.9969,6,0,0,0,0,0,104,1,6,0,19,22,16,0,1,24,0,36,14,12,4,2,51,63,22,0,10,6,0,5,3,1,10,4,1,2,0,12,15,4,4,8,3,1,12,2,2,1,1,10,10,48,15,74,37,13,76,0,1,3,0,14,39,0,8,26,241,60,12,0.08540935711796406,0.0,0.0,0.0,0.0,0.08346103528492214,0.07571024177935236,0.0,0.0,0.0,0.0,0.0,0.07106742712309136,0.0,0.0,0.05808129165186781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07984621948958215,0.0,0.08024490251643802,0.39404714171237576,0.0,0.0,0.0,0.0,0.09622709780414293,0.17926370191342844,0.0,0.0932448971432641,0.2846116247902968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07357259849580909,0.0,0.0,0.0,0.1363848436721064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04318553722288495,0.0,0.08200637680902556,0.0,0.07806260508485231,0.0,0.0,0.09364695165083428,0.0,0.0,0.08924572790584168,0.08193243793249846,0.1941604236381846,0.21491194959313925,0.1366193303609891,0.0,0.0,0.0,0.0,0.090919848832615,0.07651000787027824,0.0,0.0,0.0,0.0,0.0,0.05724809172419141,0.09023967509422996,0.08567254904263685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16951121611915732,0.15183152185871512,0.0,0.0,0.0,0.13924005097236486,0.0,0.0,0.0,0.0,0.06032715478718845,0.12518009308370734,0.08560261367539987,0.0,0.0,0.07172234908283086,0.0,0.09323440257338234,0.07261198115417923,0.0,0.0,0.05701140909076818,0.0,0.0,0.0,0.0,0.0,0.0,0.0906058307733737,0.0,0.0,0.0,0.09077662995411236,0.06278570480828702,0.0,0.0,0.08248888932392077,0.0,0.0,0.0,0.0,0.0972391191682095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08689202140711381,0.09208573263151547,0.0,0.0,0.08585999412628144,0.09567802682175412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1361203992725481,0.0777534709690779,0.0,0.0,0.0,0.0,0.0,0.0,0.08706408372779949,0.0,0.0,0.0,0.0,0.060453182567643524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05472686736250347,0.0,0.0,0.09960576595868108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07376626191312527,0.0,0.0,0.1007533034166276,0.06779397220190117,0.06851023446702761,0.20801117510981346,0.07679326930048673,0.0,0.0,0.0,0.0,0.08233157242170104,0.0,0.12435805840482328,0.0,0.0,0.30336178391215723,0.0,0.0,0.22000330291279888 fitness,dopesaint,2018/03/27,"What y'all think of my 6 day push/pull/leg routine PULL A ___________________________________ Deadlift 5x5 Weighted Chin-up 5x5 Lat Pull down 4x8-12 V GRIP ROW 4x8-12 DB ROWS 4x8-12 Curl variation 4x8-12 Another curl variation 4x8-12 PUSH A (heavy bench press and light OHP) ___________________________________ DB press 5x5 Overhead press 4x8-12 Incline dumbbell press 4x8-12 Cable flies 4x-8-12 Lateral raises slow 4x8-12 Tricep extension 4x8-12 Dips 4x8-12 LEG A ___________________________________ Squat 5x5 Dumbbell lunges 4x8-12 (each leg) Leg curl 4x8-12 Seated calf raise 4x12 Abs/core work. Plank, side plank, superman, hollow hold. Hold each for 60s+, 4 sets. PULL B ___________________________________ Barbell Row 5x5 Pull up 4xMAX Shrugs 4x8-12 TBAR Row 4x8-12 Deadlift 4x8-12 Curl variation 4x8-12 Another curl variation 4x8-12 PUSH B (The only difference between push A and push B is reverse order of bench and OHP. Heavy OHP and light bench on push B) ___________________________________ Overhead press 5x5 DB press 4x8-12 Incline dumbbell press 4x8-12 Cable flies 4x-8-12 PULLOVERS 4x8-12 Tricep extension 4x8-12 Bench dips 4x8-12 LEGS B ___________________________________ Leg press 4x8-12 Front squat 4x8-12 Barbell glute raise/bridge or stiff leg 4x8-12 Seated calf raise 4xMAX Ab and core work. Weighted crunches, russian twist, deadbugs, back extensions.",-0.8128070069099316,-1.5521658362831836,0.2890786762031769,98.50417565765551,145.41592920353986,3.3622499696932966,17.255182446357136,5.445289714708309,-0.1413051763850155,915,32,183,12,73,281,94,226,0.028,0.972,0.0,-0.5267,0,0,0,0,0,0,54,0,1,0,2,6,0,0,0,5,0,1,12,9,0,0,12,2,6,0,0,1,0,11,0,0,0,1,0,0,0,1,7,2,3,1,0,0,10,0,0,0,0,0,13,2,0,7,2,2,20,0,0,0,0,1,4,0,1,4,25,3,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5320416173973723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19507541484595006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16361196820976134,0.0,0.0,0.0,0.0,0.2650567617762529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1929461030915128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16255719517568107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6178631231908669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3693852424966729,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mohchapa,2018/03/27,"Slightly not completing workouts - is it normal? So I've been on and off the gym for a pretty long time now, I know this is a issue that I have to improve and eventually overcome because everyone has their lives and I can't keep skipping gym days just because I'm tired/have things to do. Anyways when I do workout I feel like this happens 90% of the time and want to know if this is also a issue from my part or if it does happen to bulky/experienced lifters. My yesterdays back training, by order: * Dealifts - raised my weights * Barbell rows - raised my weights * Pulldown machine - mantained weights (usually I'd do pull-ups 1st but every pull up spot was occupied and didn't feel like waiting) * Pull-ups - Did 3 less reps than intended on last set * Dorsals exercise - 3x12 * Longpull - general weakness, lowered weights and didn't finish last set * LAT Pulldown - general weakness, lowered weights, didn't finish 2nd set and gave up on the third set I feel really demotivated and weak at the end of my workouts which results in lowering my weights and skipping some sets. Is this mental weakness from my end or is it normal? Does this happen to the big guys too?",3.618509984639015,6.155927041474656,4.155207373271892,83.67662058371738,75.82027649769586,6.713978494623658,32.453149001536104,7.793537801064563,2.513793241167435,916,48,163,14,21,289,126,217,0.101,0.852,0.047,-0.9285,3,0,0,0,0,0,34,0,0,1,0,8,6,0,0,8,0,17,11,0,2,0,31,30,17,0,5,7,0,9,2,0,0,5,0,0,1,11,9,6,2,5,6,0,1,5,4,0,1,7,9,14,2,20,23,3,31,0,0,0,0,3,9,0,5,17,97,25,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.079903088062293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07682952401446247,0.0,0.12181618820710735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10476041698429786,0.0,0.0,0.0,0.0,0.0,0.06443779525242564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17487498414659713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17699250094529995,0.0,0.0,0.0,0.0,0.08418385431937055,0.09547437702773087,0.0,0.0,0.0,0.0,0.15156216229622793,0.14276055487327236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09893291893304858,0.2650671582275623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20857347040336768,0.0,0.08881026395043258,0.0,0.0,0.10982285204879083,0.1628903606832629,0.0,0.0,0.0,0.0,0.0,0.09762818657598486,0.0,0.08822798865491285,0.08842284666484658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10069220425034724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19579366421970046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1081996960908434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1016508727816518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0640089875878686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06637999904387208,0.0,0.0,0.0,0.116524082186399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11004376970749286,0.0,0.05893326603572543,0.0,0.0,0.7300273542670207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Afterklang,2018/03/27,"Increased definition while not working out? So, I've noticed a pattern and have some questions about it. Whenever i don't work out for some time (4-7 days), i notice that my abs look noticebly more defined. I havent worked out since friday, and in that time I've been out drinking (a rare occasion), I've ate to my hearts content and I've been quite docile compared to my normal routine. I've even gained 1,5kg from friday morning till now. But, my abs are more defined than last week, despite these conditions. Did i just get some much needed restitution, or is this a common thing with a different explanation? ",6.491758241758242,6.853013316239316,6.46019536019536,78.51615384615386,65.41025641025641,9.42075702075702,34.663003663003664,9.23628265651192,3.0552695970695964,486,21,90,8,7,154,83,117,0.0,0.951,0.049,0.6199,1,0,1,0,0,0,20,0,0,0,5,5,0,0,0,4,0,8,3,1,0,0,18,12,8,0,2,4,0,0,0,0,0,0,0,0,0,6,8,2,0,1,1,0,1,3,0,0,0,4,1,8,0,13,8,7,15,0,0,1,0,1,5,0,5,9,56,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13311973550392248,0.0,0.0,0.0,0.0,0.215658343379527,0.0,0.0,0.0,0.0,0.0,0.20220680578745814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1363342767000306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10784261873424243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.244601182743651,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16825468380281242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17333548906731894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15173779147713326,0.15305311455870854,0.0,0.0,0.0,0.0,0.20224156251908074,0.0,0.4700066434809985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23123054088749634,0.219546336985812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1707475138288615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13713206482089008,0.0,0.0,0.0,0.2407229319334425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16557258859082266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4508148118831412,0.0,0.0,0.0,0.0,0.0,0.0 fitness,rollcrcoasting,2018/03/27,"Possible CNS fatigue while cutting? How much am I supposed to be eating? I'm 20f, been working out for years but never lifted as heavy as I've been lately and never consistently cut but I'm sick of this last bit of chub so here I am. I've been cutting for approx 2-3 months now, only got super serious about it for the past about 1.5 month (eating near perfect macros every day without cheating). I've been doing a lot of cardio and started incorporating some really heavy lifting into my routine. A week and a half ago, I was able to do 400lb on the leg press and 150 deadlift (pitiful I know lol I'm working on it). Tonight I couldn't get past 350 on the leg press and couldn't get past 150 deadlift either. I seemed to be progressing pretty quickly with my performance a month ago and all of the sudden my performance seems to be going down hill really quickly. I'm afraid I'm not recovering as well as I should be because I'm just not eating as much as I'm used to. I also started slowly eating more vegan (I'm vegetarian, been for 5yrs). I've been eating at 1700cals a day, working out 4-5x a week, cardio 3-4x a week, usually around 30 min, but 1-2x I'll do 45-60 min. Other than that I'm lifting heavy and I'm doing aerial training 1-2x a week as well. This week I skipped Aerials even because I just feel so exhausted. I know hunger is normal with cutting but I feel ravenous and half starved every day Oh and I've also been noticing I just feel weak all the time. Even with small muscle groups with normal movements I just feel like there's no energy to lift my muscles or use them properly lol If my caloric intake is too low, what would y'all suggest I eat at? If it's not, then what else could be contributing to my shitty recovery? I've been sleeping 8hrs, taking vitamins, eating at 40c-35p-25f (this comes out to 174c, 152p, 48f, most of the time I don't hit my carb goal though) supplementing with BCAAs, staying extremely hydrated. When I calc'd my tdee it said 2500 but I felt like that was too high. Anyways any suggestions are greatly appreciated tl;dr: I just want some tips on better recovery while I'm cutting and training heavy and suggestions on possible adjustments on my caloric intake",3.105828857858932,5.0357992063492105,4.53559911683972,83.21484156820624,75.07709750566893,7.2724907506862415,26.798006922067074,8.119692808369301,1.809504308390022,1754,67,337,29,38,583,220,441,0.103,0.799,0.098,0.7115,0,0,0,0,0,0,53,0,1,1,10,27,21,6,1,14,2,30,18,3,3,5,70,63,36,0,10,18,0,7,2,0,2,7,1,0,0,12,22,8,0,10,0,0,3,10,13,2,2,13,8,30,8,49,39,11,60,0,3,0,0,7,19,0,9,39,199,42,4,0.0786781395949612,0.0,0.0,0.0,0.0,0.0,0.13948684716727072,0.0,0.0,0.0,0.0,0.12583775961692314,0.0,0.0,0.0,0.05350383291294162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07004022497377313,0.0,0.0,0.0,0.0,0.0,0.09592292726599744,0.0,0.0,0.0,0.0,0.06958442076054726,0.08589615097819872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06777425062247425,0.0,0.0,0.0,0.06281809236809027,0.0,0.0,0.15222267347597965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5635516517730971,0.06572548987322538,0.0,0.0,0.0,0.0,0.10393233834252978,0.0,0.1325794519381811,0.0,0.0,0.0,0.0,0.0,0.1591281255711917,0.05620767864727591,0.07554335239107468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08221216123581936,0.0,0.04471459987025493,0.0,0.06292609561892608,0.0867429266616775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08312777421169064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08647889582056326,0.06413318480130001,0.08875236844165846,0.0,0.0,0.0,0.0,0.07687632963952025,0.0,0.0,0.0,0.0,0.0,0.0,0.06688934072673873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1884004211743854,0.0,0.11567497085013034,0.0,0.12136286321817233,0.0,0.0,0.0,0.15417574370459305,0.0,0.08957558340406141,0.0,0.0,0.0,0.05983827053472191,0.0,0.0,0.0,0.0,0.2253215605813559,0.0,0.0,0.0,0.0,0.0,0.1773955615712307,0.0,0.08004395326983844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10080646178687472,0.0,0.0,0.0,0.0,0.0,0.07484092786748545,0.0,0.0,0.0,0.0,0.14325124668597206,0.0,0.0,0.0,0.0,0.0,0.07873496000643165,0.0,0.0,0.0,0.0,0.0,0.11137758431895127,0.08386042834865133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.059156169360125126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07730087268131555,0.0,0.09175571182132032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13590530237063767,0.08665285520001305,0.0,0.04640640521341433,0.0,0.3155542889542833,0.0,0.14148219272116136,0.0,0.0,0.0,0.0,0.07584291893358375,0.0,0.17183586803175532,0.0,0.0,0.055890692982155786,0.0,0.0,0.050666142335021286 fitness,LucianFreeman,2018/03/27,"M/19/5'5/110lbs - Need some advice I worked out for a rather short period of time a long while ago. It did make a huge difference, even though it was barely for a month. It still impacts me to this day, positively. Unfortunately, life had some unexpected turns, I stopped eating well, entered an unfortunate cycle of anxiety and depression. Now I'm trying to get my shit together, and thought to myself- what could be better than working out? Getting healthy, confident boost and become more relaxed and positive in general. So, here are my questions: * Should I follow the gym instructor's workout program? I've been told many times not to. That they're full of shit and got no idea what they're talking about, despite being trained and going through a course. They say most of them have very limited knowledge. I'm from Israel, so I don't know if the same ncessarily applies to other countries. * What should I eat post-workout? I remember someone recommended me tuna and cottage cheese, for the protein. Which I did eat back then when I worked-out. Then an hour later(maybe less, and I'll explain why in a moment)I'd eat rice/Ptitim(https://en.wikipedia.org/wiki/Ptitim if you never heard of it)/Pasta etc. all the carbs rich food. I love putting white beans on my rice, and I know that white beans are rich with protein, so maybe it could be a replacement for the tuna and cottage? I used to with the carbs because It usually included some meat, and I'm keeping it kosher so I couldn't eat the cottage cheese alongside my main meal. * Turkish coffee in my country which is very popular. It's just referred to as ""black coffee"" in Israel. It contains quite the amount of caffiene(70-140mg). Should I drink some before I head out to the gym? I've heard coffee could help a bit. * Will working out affect my face? I'm on the ""younger"" side. No babyface as far as I'm concerned, got some hairs growing on my face(but they're shit, so I'm smooth more often). Just wondering if it'll fill my face up a little bit and have an impact to some extent. I hope some of you guys can help me. I'll really appreciate it. Note: I edited some stuff in after reading it to make sure everything's fine. 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Curious if anyone here has used the RP diet templates for bulking? If so how many months/lbs did it last you before it stopped working and you had to purchase one for the bodyweight you were currently at?",5.774473684210527,7.1896288596491225,5.907850877192985,78.0870394736842,67.42105263157896,7.1035087719298255,33.54824561403509,7.1686216300943375,2.452161403508772,243,11,39,2,4,77,41,57,0.069,0.882,0.049,0.224,1,0,0,0,0,0,5,0,3,1,1,4,1,1,0,3,0,5,2,0,4,0,10,8,6,0,2,3,0,0,0,0,0,0,0,0,0,2,1,2,1,0,0,1,0,0,1,0,1,3,0,4,0,7,5,1,4,0,0,0,0,4,1,0,3,3,31,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3740569014891391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2276060414520486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.218032151332372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22740219287471386,0.0,0.0,0.0,0.2711830498554259,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18125157930454935,0.0,0.0,0.0,0.0,0.0,0.0,0.1854371668181964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2236255146594898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6930513168452378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1947288500698821,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Rezaime,2018/03/27,"Is it okay to follow a program for my main lifts, but do what I want for the accessories? (Assuming I'm not slacking) I've had some trouble really getting into a program and I think it's partially because I feel forced into certain exercises. I like to adapt based on what's free in the gym, what I haven't done in a while etc. I make sure to have different rep ranges for my exercises, and to have a spread for each work out (e.g. not just doing 4 different types of row on pull day). Is this all that matters for accessories? Slightly related question is: How do I tell my weak points on the main lifts so I know which muscles to focus on with my accessories? ",4.373926482873852,5.185940360902258,5.52220551378446,81.79194653299919,70.203007518797,9.21938178780284,30.567251461988306,9.444778638647367,2.63794970760234,520,21,106,11,9,173,85,133,0.085,0.782,0.133,0.5408,2,0,0,0,0,0,16,0,0,0,1,3,7,0,0,7,1,11,3,0,2,3,24,19,6,0,1,4,0,1,1,0,0,3,1,0,0,8,7,0,0,5,3,1,2,3,2,0,0,2,2,12,6,21,17,6,14,0,0,0,0,2,10,0,3,3,74,20,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16031066322530035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16960086907545774,0.0,0.0,0.0,0.0,0.5495179557273614,0.0,0.0,0.0,0.2691206775602898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29329312328509216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13297100117356053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13739662110552964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14452737775132984,0.0,0.0,0.0,0.0,0.0,0.0,0.12847914197471458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17554173532655767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24860187200239214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29459869750230977,0.0,0.0,0.0,0.1684722433630137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2478563048066331,0.0,0.0,0.0,0.2298568226563517,0.0,0.0,0.0,0.0,0.16850748681733327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15511289760861174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1914531645715718,0.0,0.0,0.0,0.0,0.0,0.0 fitness,cosmokramerAMA,2018/03/27,"Squats everyday for leg hypertophy? Been running a bodybuilding routine for a few years and want to add size to my legs which have always lagged...I can't seem to find anything definitive on this sub or Bodybuilding forums...would it be okay to squat everyday and just go heavy on actual leg day? I lift 6 days/week (PPL crew!) with each muscle group 2x a week. Is it okay to do light squats (maybe like 2 or 3x12) each day and then go heavy on leg day? Will this overtrain me or lead to problems or could one expect leg growth? I'm bulking if that helps....thx happy lifting ",2.3796379726468224,4.630285982300887,3.140257441673373,90.84534995977477,78.55752212389379,6.586967015285603,21.777152051488336,7.686295010490155,0.8132194690265488,448,13,94,7,11,141,81,113,0.024,0.84,0.135,0.8873,0,0,0,0,0,0,21,0,0,0,1,1,5,0,0,3,2,8,5,5,1,0,20,13,9,0,5,6,0,0,1,0,1,0,0,0,0,6,7,0,0,2,0,0,5,1,1,0,1,1,1,3,4,12,9,3,16,0,0,0,0,1,3,0,6,9,46,9,1,0.0,0.0,0.23492079741379385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20030923925832825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19810284467343686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1922058064308977,0.0,0.0,0.4657588380920037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22002570899304974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2736283577965818,0.0,0.0,0.0,0.0,0.0,0.0,0.25626488097844485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11761004176336087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24184877418907486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16312699126741675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.230349082615726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2191543897112596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14199063042758364,0.0,0.3862031736066894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17100990035911773,0.0,0.0,0.15502423552091493 fitness,iamjmb21,2018/03/27,Question about different gyms I just got to a different type of gym today due to my usual gym being closed. It doesnt look like a common gym but actually look like a boxing gym and i had a instructor there and he didnt let me use any weights for the first time because he wanted to assess me first and asked me question i did say that i want to bulk up but we did the suspension ropes exercises(i didnt do before) he pretty much said that my upper body is strong and my lower body is weak which is true since i didnt do much legs or lower body exercise in my usual gym. In my previous gym i just hit whatever that has a weight on in and gained noob gains. The equipment is different from usual but do you think that being in the boxing gym will benefit me more? The rates from my usual gym having no trainer and in the boxing gym that i got to with a trainer is pretty much the same thanks.,4.902550368550372,4.815169102702704,5.958280098280097,82.29968058968059,68.78378378378378,9.105651105651106,26.54791154791155,8.841846274778883,1.7334864864864865,704,18,148,11,11,235,96,185,0.08800000000000001,0.7509999999999999,0.161,0.957,5,0,0,0,0,0,7,1,1,0,5,4,7,0,0,13,0,21,8,4,1,1,23,33,10,0,2,6,0,2,2,0,1,2,2,0,0,7,9,2,0,3,11,0,0,5,1,0,2,9,6,19,6,18,19,5,19,0,0,2,0,10,9,0,3,12,99,26,1,0.0,0.0,0.1085590648175539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07565040924961072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10399905046235113,0.0,0.0,0.0,0.0,0.067813914527403,0.0,0.09466129453145934,0.0,0.0,0.0,0.0,0.3707043228590148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34868201775757474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18924986657195567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17794556490177893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11375554130300099,0.0,0.1086973676876702,0.0,0.0,0.0,0.1868355508683013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2453336071918824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22635230013045704,0.0,0.0,0.0,0.0,0.24923970109497945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10581946214971813,0.08846648261092913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09202300687892727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10241944231130608,0.0,0.0,0.0,0.07128129893766595,0.0,0.0,0.0648678493890971,0.0,0.1054472447916988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09607995524600974,0.4900825680429059,0.0,0.1312303569693937,0.0,0.0,0.2709328611331559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kev_00,2018/03/27,"I'm a runner... I have extremely high endurance but very little speed to back it up. What can I do? I very rarely post questions on reddit or other forums because I just google my questions and find an answer or find something that I can apply to the question I initially had but this seems to be an issue that's kind of specific to me. Even other guys on my team don't have this problem at all. My issue is that I've been training and running for about a month and my first race is coming up in a week or two. I can perform track workouts and very long distance runs without getting too tired because my endurance is really high right now, but I just have very little leg speed to back any of it up. Today, my coach made us run 9x400m (400m is one lap on a regulation track) with ~2:00 rest in between (granted, we usually took more than two minutes, but...) I had very little trouble with the laps, in fact after about a minute of finishing one rep I wasn't even out of breath anymore. The trouble is that my legs started hurting and I couldn't hit any of the times my coach wanted me to hit on the laps, not because I was tired, but because my legs wouldn't carry me as fast as I wanted to be moving, which is what I've been trying to illustrate: good endurance, bad speed. Does anybody have some suggestions on how I can get my speed going a little better, at least in the neighborhood of my endurance? Clearly, if I was training for a 5k it would be less of an issue but as somebody that wants to competitively run 800m and 1600m this is a big problem for me. Thank you :)",6.117531610775153,5.235807757009346,6.588447865127361,81.45819681143489,66.44548286604362,8.923657687374016,32.27799157045996,7.724431198458867,2.1053381345061397,1234,43,253,11,17,403,160,321,0.07400000000000001,0.85,0.076,-0.2053,0,0,1,0,0,0,36,2,1,0,4,11,10,0,0,17,0,30,6,4,2,3,46,45,20,0,9,14,0,0,0,0,2,2,0,0,1,16,11,0,0,7,5,0,9,6,6,0,5,9,0,33,4,45,28,6,51,0,1,0,0,9,23,0,9,18,178,49,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12541658864782446,0.0,0.0,0.0,0.0914509437669052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14181287087590316,0.0769943620354231,0.22484980338492466,0.0,0.0,0.0,0.0,0.08155528491783788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07943370454472068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08069659373894697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12181220125220855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16856280830300108,0.07843669618889987,0.0,0.0,0.0,0.0,0.09635542209039928,0.0,0.052407017153376347,0.07734424978924613,0.0,0.0,0.0,0.09130579317000326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1948571026767517,0.0,0.0,0.0,0.0,0.09871638368897498,0.0,0.0,0.28874058839233396,0.0,0.0,0.0,0.0960260968395094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3696883275549883,0.0,0.0816059834901569,0.0,0.0,0.0,0.0,0.0,0.08725457680217573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07360387981284684,0.09800828230568943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12497241292345293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08831497549877085,0.0,0.0,0.17647159703938642,0.0,0.0,0.3099004358700473,0.0,0.0,0.0,0.059074284320614685,0.0,0.0,0.0,0.0,0.07874976511148582,0.0,0.0,0.0,0.0,0.0,0.08394764309753266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07099040331758899,0.0,0.0,0.06526914015602955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08489773679553994,0.0,0.0,0.0,0.0,0.0,0.0,0.05377039241425706,0.21197154457527329,0.08740754911484494,0.0,0.10245251336009277,0.06260686571247873,0.0,0.18015824334770075,0.0,0.11092140197953833,0.0,0.1015600649906974,0.3804286843382057,0.1631696100000507,0.0,0.07396805107071762,0.0,0.0,0.0,0.0,0.0,0.0,0.088890455579331,0.0,0.0,0.0,0.0,0.06550577472076193,0.0,0.0,0.0 fitness,username_offline,2018/03/27,"Advice on Appetite Suppressants: I'm getting older (31) and starting to have a much harder time getting in shape. As I attempt to reestablish an active lifestyle (jogging, cycling, tennis), along with a healthier diet, I struggle mightily with cravings and overeating. So, I'm wondering: In addition to the omega-3, probiotics, etc that I take, is it useful and/or safe to take supplements such as Garcinia Cambogia, Saffron extract, or any other appetite suppressant? I'm not under the impression it will make me lose weight faster, I'm just hoping for help with curbing my appetite while I attempt to establish an overall improved diet. I appreciate any advice!",9.02660714285714,10.384280589285718,8.455357142857142,62.93964285714286,60.07142857142857,10.685714285714287,46.35714285714286,10.608840637214634,5.825378571428572,534,34,68,12,7,169,80,112,0.057,0.773,0.171,0.925,0,0,0,0,0,0,24,0,0,0,3,3,5,0,1,6,0,3,3,0,2,0,18,16,7,0,1,3,0,1,0,0,1,0,0,0,0,4,7,3,4,1,1,0,1,1,2,0,0,0,1,7,3,17,15,2,12,0,1,0,0,1,6,0,3,5,47,11,0,0.0,0.0,0.0,0.0,0.0,0.44511575046657503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30976008904552466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2540051178339072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2379833836060804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15265822682166216,0.0,0.0,0.2262104025002305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25479767008157744,0.0,0.0,0.0,0.0,0.1520270869871337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16742487089279098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1612049481223651,0.0,0.0,0.0,0.0,0.2380971851437637,0.0,0.0,0.0,0.0,0.0,0.3424842537617935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13280477265271234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19670571374104728,0.0,0.0,0.0,0.0,0.0,0.2773421453446962,0.0,0.0,0.0,0.0,0.0,0.0,0.2469887234416903,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Downstairs_Paul,2018/03/28,"Tightness in back after deadlift? So I've recently been deadlifting higher than I've deadlifted before, and after my last rep of each set I notice a ""squeeze"" in my lower back after I set the weight down. It only lingers for a few seconds and after that goes away but is this something I should be concerned about?",5.773500000000002,6.824087349999999,5.993333333333332,78.81000000000002,67.16666666666666,8.0,31.66666666666667,8.07648339933343,2.4186666666666667,251,10,43,3,4,80,46,60,0.036000000000000004,0.964,0.0,-0.2406,1,0,1,0,0,0,6,0,0,0,0,4,0,0,0,3,0,4,1,0,0,0,6,4,4,0,1,1,0,3,0,0,1,0,0,0,0,3,3,1,1,0,0,0,0,0,0,0,1,1,3,5,0,12,1,2,14,0,0,0,0,0,4,0,0,8,36,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3038446719410109,0.4973488273532953,0.0,0.0,0.0,0.2751893325443125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2636139261312035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3681927117731264,0.0,0.0,0.0,0.24596005137482896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31931819705707964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24896889559648375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39381372074293697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,shortstaxx713,2018/03/28,"Is weight loss proportionate with your height? Hello, Reddit! Not sure how much sense the title makes, but being a female at 5’2, 147lbs and having battled with weight loss fluctuations all my life, I have noticed that no matter what I do, I usually lose weight at about 2lbs a month (not the 1-2lb rate a week as most articles claim). With that said, I like to think that 5lbs for someone who is 5’2 is a lot “more” compared to someone of the same sex who is 5’8, let’s say, who loses 5lbs. Obviously, it can seem like nothing is substantially happening when your losing only 2lbs a month (especially when various fluctuations are happening). I wanted to know if there’s a chart or something out there that maybe explains what 5lbs for my height maybe for someone who is taller (like 2lbs for them) Or really, is playing around with the BMI calculator my best option? ",8.55105828220859,7.4568628404908,8.137845092024541,73.00836273006136,61.699386503067494,11.340184049079756,33.87193251533742,10.411451182825502,3.2576509202453976,685,22,128,13,8,218,104,163,0.128,0.779,0.093,-0.6328,0,0,1,0,0,0,23,0,2,1,6,7,12,1,0,10,0,14,5,0,2,3,28,23,9,0,2,6,0,3,3,0,0,1,2,0,0,11,7,3,0,4,1,0,0,3,6,0,0,1,5,11,6,18,20,8,13,0,5,0,1,11,7,0,7,9,85,22,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11684058351224567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13773908036416022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2321283934590317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07213172611133739,0.0,0.0,0.0,0.0,0.134212312550959,0.09270596035539344,0.19236678387436815,0.0,0.0,0.0,0.0,0.44050650118828094,0.0,0.11158430179497683,0.0,0.0,0.08761058680155588,0.0,0.26371711223048633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20952545628563995,0.0,0.09648406395719168,0.0,0.0,0.0,0.0,0.0,0.0,0.12593819173123572,0.1494293234680418,0.0,0.0,0.0,0.0998217588287093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08408229571930823,0.0,0.0,0.0,0.0,0.0,0.12484908045211572,0.10437549747872167,0.0,0.0,0.0,0.11948533330606145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3336238307686469,0.10104288445690927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12370184370217507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08409988526693409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1445536499684695,0.0,0.0774148207815066,0.0,0.10528106460256577,0.4794824773661739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,StalinTheHedgehog,2018/03/28,Must you workout your lower back a lot when trying to get abs? I heard that you must workout your lower back a lot when trying to achieve abs as the abs workouts can put too much strain on your back if it's not built up along with the abs. How true is this and how much should I workout my back in comparison to abs?,4.379029850746267,4.197015820895523,4.679813432835825,91.34419776119404,69.8955223880597,7.2970149253731345,25.70522388059701,5.985473137389443,0.54515223880597,248,6,58,1,4,78,43,67,0.08900000000000001,0.8690000000000001,0.042,-0.2869,2,0,0,0,0,0,3,0,5,0,1,9,2,0,1,4,0,5,0,0,2,3,13,7,7,0,4,2,0,0,0,0,3,0,1,0,0,3,3,0,0,0,4,0,1,1,1,0,0,1,1,8,1,9,3,4,10,0,0,0,0,6,3,0,3,6,45,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7323159078311416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1243938719503308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.404836654827108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35005180001325764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23934943140962844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32329931280226776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BeowulfShaeffer,2018/03/28,"How Long Does it Take to Benefit From a Hard Workout? I happened upon [this article](https://www.runnersworld.com/workouts/how-long-does-it-take-to-benefit-from-a-hard-workout) last night and was intrigued by this idea of mapping how long it takes a given workout to show effects. > According to Pete Pfitzinger...""the accumulated adaptations to training [are] a rolling sum of: > 1. Stress which leads to **fatigue** (hard training done in the past five days); > 2. Stress which is **starting to lead to positive adaptations** (hard training done about five to eight days ago); > 3. Stress which **has created a positive adaptation** (hard training done about eight days to three weeks ago); and > 4. Stress which is **losing its effect** (hard training done more than three weeks ago)."" > The fitness you have today is a balance of these four categories. This is this first time I've seen fitness described this way. Has anyone else seen this kind of description? I found it to be an interesting way to evaluate the aggregate effect of a fitness program. Also, I am still fat. Edit: my apologies - **I am not asking for advice**. I just thought this was an interesting theory as to how workouts add up over time and was curious if anyone else had seen similar analysis. Thanks for all the well-meaning advice though.",2.576945181255528,5.4820482241379285,3.0058620689655164,84.10739610963748,94.77586206896551,6.0001768346595945,26.207338638373127,7.321109707123232,2.060272192749779,1036,47,173,21,39,320,125,232,0.054000000000000006,0.82,0.126,0.9419,0,0,0,0,0,0,91,0,1,0,7,9,11,0,4,12,0,19,2,1,8,1,19,31,10,0,1,3,0,5,0,0,0,2,0,0,0,16,4,1,0,6,4,0,2,1,6,0,8,14,8,7,5,29,16,2,31,0,2,3,0,3,8,0,1,19,105,23,4,0.0,0.0,0.0,0.0,0.0,0.17387540642974092,0.2365921237737817,0.0,0.0,0.0,0.0,0.07114702545633814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1244158482553806,0.18231478874768414,0.0,0.0,0.08317230800117761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17212942216703112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07785578286445534,0.3641772747523881,0.0,0.0,0.0,0.0,0.1486413335830493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07567544185128237,0.0,0.09754792594896516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07867338760571715,0.0,0.4781827352957829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10043312239588707,0.0,0.0,0.0,0.0,0.0,0.092645632218919,0.0,0.07252012981706797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2361994764588272,0.0,0.09953152274738962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09691134575500568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08348967603236343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08492924463661362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06297143123756155,0.0,0.07104930861973144,0.0,0.4076464379101101,0.0,0.0,0.0,0.0,0.0,0.0,0.20067675236002494,0.0,0.0,0.08190903054743348,0.0,0.0,0.0,0.0,0.08740980725017751,0.07063000691557912,0.10375496169971504,0.0,0.08433048842946596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14123602025604945,0.1427282182863517,0.0,0.07999218356870116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,master_payne,2018/03/28,"Is it stupid to add sets to the Greyskull LP? Eg doing 5×5 amrap instead of 3×5? I'm also mixing this routine with the reccomend routine from r/bodyweightfitness and doing that after the Greyskull work. Basically a beginner, so thoughts?",5.3514285714285705,8.260678666666667,5.362142857142857,75.32035714285716,71.85714285714286,7.057142857142857,34.3095238095238,8.07648339933343,3.092980952380953,192,10,29,3,4,60,36,42,0.094,0.906,0.0,-0.6046,0,0,0,0,0,0,6,0,0,0,1,3,1,1,0,4,0,3,0,0,0,0,4,5,3,0,0,0,0,0,0,0,0,0,0,0,0,3,3,0,0,1,0,0,0,0,1,0,0,1,0,0,0,6,4,0,3,0,0,0,0,0,0,0,0,2,20,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.59609743259382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5917656503053393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5426612810711257,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Treetop123456,2018/03/28,"Kettlebells within Phrak's Greyskull LP Is it possible to incorporate kettlebell swings into Phrak's Greyskull LP, either as a warm-up or as an add-on exercise? If so, which day(s) would be ideal? I've only just started the program, and I've also heard a lot of good things about kettlebells.",7.861212121212119,7.70834409090909,7.865454545454547,71.32484848484852,62.63636363636364,11.696969696969695,36.51515151515152,11.20814326018867,4.221787878787879,235,10,41,6,3,76,46,55,0.0,0.871,0.129,0.7691,0,0,0,0,0,0,10,0,0,0,1,4,2,0,0,4,0,3,1,0,0,0,9,5,7,0,3,4,0,0,0,0,1,1,1,0,0,3,2,0,0,0,1,0,0,0,0,0,0,1,1,0,2,7,2,2,3,0,0,0,0,1,2,0,3,1,25,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3326872372305775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2682954138023575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34893384571248537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3536812803135882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31639833648429444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.46899467580923704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2944577281833969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.276382040104101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2955252905286981,0.0,0.0,0.0 fitness,TheLostKee,2018/03/28,"Neck strengthening/posture I’ve been noticing that my head tilts forward a lot. In general day to day motions and in the gym. I try to stand with correct posture by pulling my shoulders back and keeping my head straight, but even then, I’ll look in the mirror and notice my head slumping forward. I feel like maybe my neck is too thin/weak to support my head? Are there exercises or stretches that can help strengthen the neck muscles or surrounding muscles so I’m not having this poor posture? ",3.893440860215055,6.499144150537639,3.7926881720430154,86.2756989247312,75.23655913978493,5.853763440860216,33.98924731182796,6.937597516519254,2.29187311827957,398,22,70,4,9,121,64,93,0.05,0.7979999999999999,0.153,0.8471,0,0,0,0,0,0,9,0,0,0,0,5,2,0,0,4,0,5,9,8,0,1,13,10,8,0,0,4,0,1,1,0,0,1,0,0,0,3,4,0,1,1,2,1,4,1,0,0,0,1,2,8,2,8,9,1,15,0,0,1,0,1,8,0,3,7,42,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13775425584726425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2310721209665528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1183259956093764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.090582941690441,0.1279838333842095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.735432808804134,0.0,0.0,0.0,0.12007956570685972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15923555402722553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0875229826294451,0.0,0.0,0.0,0.15043974864410664,0.0,0.0,0.15230577822778385,0.0,0.0,0.0,0.0,0.17997890099293595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40792385729434016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20329576823480208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12163017565167368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sexymuscles-,2018/03/28,"How to get better at carrying people? I really go crazy on the basics but this seems like a fun goal to work for (bridal carrying someone else effortlessly lol). I've been thinking about exercises that could help. I have pretty strong chin-ups, I can curl 35lbs each arm, I've been working on my lower back strength too. I was thinking I could start doing ring curls instead of dumbbell curls because of the different RoM, seems like it would help with this goal and doing a horizontal ring curl is pretty impressive imo. I have dumbbells from 5lbs up to 35lbs, a couple 5 gallon buckets (I could fill these up to AT LEAST 40lbs each) and a backpack that I can fill to 40 lbs, couple 5lbs ankle weights that I can put on something else as well. I was thinking about using the backpack and buckets to work on front squats or zercher squats to also mimic the bridal carry hold. Any other thoughts on this? Things to do? ",5.428352380952384,6.5969349542857145,5.268928571428571,83.2614880952381,68.02857142857142,7.661904761904763,28.869047619047624,7.793537801064563,1.7595047619047626,727,25,136,8,12,225,106,175,0.042,0.728,0.231,0.9911,2,0,1,0,0,0,19,0,0,0,8,8,8,0,0,8,1,17,3,1,2,0,21,27,8,0,4,2,0,1,2,0,1,1,2,0,0,10,6,1,1,6,1,0,5,0,0,1,0,5,3,11,8,25,18,3,16,0,0,0,0,2,9,0,3,4,85,21,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11926631212912618,0.0,0.0,0.0,0.1014195557156334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11467859646046973,0.0,0.0909136797927176,0.0,0.0,0.0,0.0,0.13190122378236913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3572257914255509,0.3300386782773828,0.0,0.0,0.0,0.0,0.0,0.0,0.15581839180945256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2491728019927533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0779189117210145,0.0,0.08475906502292202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19992930126403646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14572345143524898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10339412424213096,0.0,0.0,0.0,0.0,0.0,0.0,0.30345572406220384,0.0,0.0,0.0,0.14992577145543431,0.0,0.0,0.0,0.0,0.0955421883916738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2715408785430717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12636489294432332,0.11481439962875907,0.0,0.0,0.10556127013076357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09908124801040824,0.2866865258549225,0.0,0.11839961539425635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12880811182496532,0.0,0.0,0.0,0.0,0.0,0.18161098318864327,0.13409376811191995,0.0,0.0,0.0,0.0,0.0,0.0,0.32572465266456513,0.0,0.0,0.1059439846134467,0.0,0.0,0.0 fitness,alltoofresh,2018/03/28,"What can I do now to take care of my body for the future? I’ve been pretty rough on my body through the years. I workout 5-6 days a week and have had years of sports. I squat often. I’m 20 y/o and still feel good now but I know in the future I could have problems with my joints, back, knees, etc. I take fish oil now which I know is good for your heart/ joints and such but I’m looking for other things to try to make sure I feel good going into the years to come. ",-0.10730769230769256,1.4814475000000016,1.400615384615385,103.54438461538462,83.61538461538461,4.16,14.246153846153849,3.1291,-1.5928507692307692,356,4,94,0,10,114,66,104,0.034,0.8029999999999999,0.163,0.9052,0,0,0,0,0,0,12,0,1,0,0,7,6,0,0,5,0,8,4,4,1,1,17,21,5,0,2,2,0,3,0,0,0,0,0,0,0,4,6,0,0,4,2,0,2,0,1,0,0,2,5,12,5,14,18,1,17,0,0,1,0,1,3,0,1,12,56,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13579990815883133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3923412040447665,0.0,0.0,0.0,0.0,0.1800626418217627,0.0,0.0,0.15213132228778187,0.0,0.0,0.0,0.1410063463303655,0.0,0.0,0.11389692685834875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1969635273271883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17859564608962258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10036984756531156,0.4443888041947001,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20928018610432356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19411721487639708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14830542928531296,0.0,0.0,0.0,0.0,0.0,0.11788656684407145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17967284536885653,0.0,0.16898908062838655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1410386058115943,0.0,0.0,0.0,0.0,0.0,0.0,0.16645003987203474,0.0,0.2655730217178241,0.0,0.0,0.0,0.0,0.0,0.11732986621190393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11990458357347247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14166351023076312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3411874196108829 fitness,baller168,2018/03/28,"Knee sleeves for Smolov Hey everyone, I'm planning on starting the Smolov Squat program. From what I've read it's VERY intense which I'm excited for. I'm wondering though, if I should begin using knee sleeves to deal with all the squatting. I have pretty bad knees to begin with but I've never used them in my life so I'm not sure which way to go on this. Any suggestions?",1.1984064327485378,3.673277934210528,2.298070175438596,93.62704678362572,85.44736842105263,5.4830409356725145,22.91812865497076,6.937597516519254,0.7649374269005857,297,11,62,4,9,94,54,76,0.07,0.855,0.075,-0.1594,0,0,0,0,0,0,7,0,0,1,1,2,3,0,0,2,0,2,4,3,2,3,12,13,4,0,2,3,0,0,0,0,1,1,0,0,0,5,2,0,0,1,1,0,1,2,1,0,0,0,0,4,2,11,12,1,9,0,0,0,0,4,3,0,2,4,31,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17912358127941808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21993112737002016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27155769838051985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2516935693303892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14969842024717686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18604985713211974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2031532089423908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2679763072822358,0.0,0.0,0.0,0.0,0.0,0.0,0.26347502900101205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18643852871179326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2482549154287525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2587928452384273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.45499253324713596,0.0,0.21733567814199586,0.0,0.2090776348905687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28565012887767643,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,captaingeorge12,2018/03/28,"Question about PUSH PULL LEGS I am starting PPL again and found this schedule. Am I really suppose to do 250 reps of some exercises? https://cdn.muscleandstrength.com/sites/default/files/workouts/6daysplit.pdf",14.79,20.806263769230767,9.637307692307692,37.545192307692325,65.15384615384616,7.215384615384615,29.57692307692308,8.07648339933343,3.0479538461538462,182,6,19,3,4,50,24,26,0.0,1.0,0.0,0.0,0,0,0,0,0,0,13,0,0,0,0,3,0,0,0,0,0,3,2,1,0,0,4,5,1,0,0,0,0,0,0,0,0,1,0,0,0,1,1,0,0,2,1,0,2,0,0,0,0,1,0,2,0,3,4,1,5,0,0,0,0,1,0,0,2,3,12,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5974063688919582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6103633015140679,0.0,0.0,0.0,0.3490486398763672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3856518087246976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,zedsnotdead2016,2018/03/28,"How to maintain stength in workout? When I go to the gym I am good for my first excercise, for example chin ups, then I'm fine for my next excercise (e.g. one arm dumbell rows) but then I go on to hammer curls or bicep curls and I'm so weak. Like I have to move down weight and I don't feel a burn in my arm like I would otherwise, just the inability to move my arm. I've tried taking longer rests between excercises and it still happens. Should I be drinking between these excercises or what? Also this is kind of unrelated but I have to use ridiculous amounts of assistance (100 lbs) to do a pull up when I can easily do a chin up. Any idea why this happens?",2.0723284313725507,3.8541658897058815,3.8402941176470575,87.71549019607845,77.60294117647058,7.47450980392157,26.03921568627451,8.344100000000001,1.6330950980392154,515,20,113,10,12,173,86,136,0.086,0.813,0.101,-0.2696,0,0,1,0,0,0,16,0,0,0,1,7,7,1,0,5,0,11,7,4,2,0,14,20,14,0,2,5,0,2,2,0,2,1,0,0,0,5,3,2,0,2,3,0,5,1,2,0,2,0,2,13,5,21,17,2,19,0,0,0,0,0,7,0,2,9,74,18,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16748548150288795,0.0,0.0,0.0,0.14242331149177526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2051670421519242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10589687393146677,0.0,0.0,0.0,0.0,0.1781457163544244,0.0,0.0,0.0,0.0,0.0,0.0,0.2380540248738333,0.17566454802504408,0.0,0.0,0.0,0.0,0.3704062150199993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2364271697294847,0.0,0.0,0.0,0.0,0.0,0.21809482858629897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2046391977264385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4451935511910191,0.0,0.0,0.0,0.0,0.22273701404570295,0.0,0.0,0.0,0.0,0.0,0.0,0.14191890471248636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1672554486754431,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15746941997868347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14219294645193295,0.0,0.0,0.0,0.0,0.18088501476531915,0.0,0.0,0.0,0.0,0.0,0.2550359982006569,0.0,0.0,0.18898294939831645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14877695938234992,0.0,0.0,0.0 fitness,bfmv_shinigami,2018/03/28,"Forced to visit the gym 5 days a week atleast. What changes should I make? Hey guys! I'm placed in a very peculiar scenario right now, I've moved to a different part of the city and as a condition to purchase a gym membership, I had to promise that I would hit the gym 5 times a week... My cousin brother who does a bro split would be accompanying me... I used to do a full body Ice Cream Fitness 5x5 at my previous place 2 years ago, 3 times a week. I'm most familiar with this routine. Never done a bro split. 1) I am quite overweight , weighing in at 112kg @ 6'0. Fat loss is my #1 priority right now, but I want to preserve all my muscle.. 2) I understand Cardio isn't necessary for fat loss. I do dread it (treadmill). My goal is just to make the most of my time in the gym towards fat loss 3) What routine would suit me best in this scenario? EDIT: My gym fortunately has kettlebells and a punching bag (previous one didn't). can I utilize them? Thanks in advance. ",1.3247448979591852,3.469520964285717,3.1024081632653093,90.27473469387758,81.70408163265307,6.5730612244897975,25.616326530612245,7.7348632917899725,1.3956008163265312,743,31,162,13,20,247,118,196,0.083,0.828,0.08900000000000001,0.2805,1,0,0,0,0,0,36,0,0,1,7,3,8,0,1,16,0,16,7,4,3,2,18,25,4,0,5,2,4,0,0,0,4,5,0,0,1,7,3,5,0,1,5,1,3,3,5,0,1,3,1,19,3,20,16,6,29,0,3,1,0,9,14,0,2,12,92,26,2,0.0,0.0,0.0,0.0,0.0,0.0,0.1408507418714236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16675039473992367,0.0,0.0,0.17649641384836287,0.0,0.0,0.0,0.0,0.0,0.0,0.16808973571617278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10247406559191846,0.0,0.0,0.0,0.0,0.16601135166969253,0.0,0.0,0.13904999795247902,0.16260465005155664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15733093263403586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2121271594660231,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16888013263631388,0.0,0.0,0.12254954260612637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10767129661840699,0.0,0.0,0.0,0.0,0.1720676927384687,0.0,0.0,0.0,0.33202270333938505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16900428513912288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2713907531942177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14628907591538667,0.0,0.0,0.0,0.0,0.0,0.0,0.2779586823439075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1654151948540323,0.0,0.13723417692715645,0.0,0.13110493349798252,0.0937203289720496,0.0,0.38236771368088585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3386231345872055,0.0,0.0,0.1023231061648854 fitness,Teatimefor,2018/03/28,"Practicing cleaning the bar in conjunction with StrongLifts5x5 workouts Hey everybody, I'd really like to gain the skill of cleaning the bar in order to get into position for squats and overhead presses. I'm currently following the StrongLifts5x5 program to increase my strength in these exercises. I find some glory in being able to clean the bar safely to then go on to do the squats and overhead presses. The strength, coordination, and finesse I see in athletes who can do this is *really* inspiring to me. I'd like to practice this as a warm up or cool down to my usual StrongLifts5x5 routine. **Some questions:** * What percentage of the weight I would usually lift for a squat or overhead press should I practice with to clean the bar and put it back down safely? * There are a ton of resources on YouTube for cleaning the bar, but what are YOUR favorites? I love watching these videos so if you have any recommendations for good ones I'd probably find some pure joy in watching them. ",3.353706582462955,6.479052167597764,3.5960553801311623,83.14235608452756,83.18994413407822,6.4649987855234405,30.12897741073597,7.7425588080867325,2.5164197716784065,794,40,133,15,23,245,104,179,0.0,0.764,0.236,0.9906,1,0,0,0,0,0,21,0,2,1,4,3,13,0,0,13,1,10,8,0,0,1,23,16,11,0,3,4,0,5,2,0,2,1,0,5,0,8,7,6,2,4,8,0,4,0,0,0,1,0,9,11,13,32,13,5,22,0,0,3,1,7,12,0,7,7,91,19,1,0.21583070235714436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.146772278753005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16596048767846167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39453070370315135,0.0,0.0,0.0,0.0,0.0,0.1127626338978792,0.0,0.12266156197005278,0.18102855311885732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2108879582836454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19479563547054604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14625246965968133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23270200153224094,0.0,0.0,0.21696946870892625,0.2417797818166873,0.0,0.0,0.0,0.27653334918195244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17198912608340972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.475414052628883,0.0,0.0,0.0,0.0,0.2628236503412529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15331993846914438,0.0,0.0,0.0 fitness,LeadOn,2018/03/28,"Is grip strength enough for forearm growth? I train my grip a lot and my grip is pretty strong. I'm wondering whether this is enough for developing big forearms or whether I should be doing more wrist curls and other movements. Every week, I currently do deadlift, sumo DL, Romanian DL, DB shrugs, farmer walks, all of which are more for static forearm grip strength. I also do some hammer curls, but overall I don't do wrist curls, reverse wrist curls, etc.",7.323928571428574,7.847404488095242,6.133428571428571,81.01157142857146,63.64285714285714,8.624761904761906,34.65714285714286,8.238735603445708,2.602174285714286,363,15,66,4,5,108,56,84,0.0,0.8740000000000001,0.126,0.8047,1,0,0,0,0,0,14,0,0,0,3,1,3,0,0,1,0,11,6,6,0,1,11,13,7,0,1,4,0,4,0,0,1,0,0,0,0,3,2,0,0,1,0,0,3,1,0,0,0,0,4,7,3,4,11,8,6,0,0,0,0,0,1,0,4,2,41,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2474883348516556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6395441371370807,0.3451482288921035,0.0,0.0,0.2607473932753717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2631059485830088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31484897331296624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2482434708511486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3356141843880645,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,C_Lana_Zepamo,2018/03/28,"Is Planet Fitness really as bad as I hear? So I've started working out, as part of my goal/plan to lose weight, stop drugs, and eventually gain muscle. I hear PF sucks for a lot of reasons, I just joined myself, and I find the light weights at the moment. Since january, without the help of any kind of equipment, I lost about 35 pounds (and a nasty dope habit!). This is the routine I have been using, but I want to up my game a little more. I believe my weight loss is mostly due to my change in diet (took out carbs) edit: I had know-it-alls tell me I'm going to kill myself doing that, or it's ""unhealthy"", well so is banging dope. My Dr. has no problem with it, what's the issue, and why were people saying this? Basically, if you guys have any suggestions on what to add/take away from my current work out (I try to emulate the same thing at the gym) for an absolute noob? Also, when does one ""graduate"" from Planet Fitness (i.e. you outgrow the equipment/weights? I really don't know what I'm doing, but I hear asking the people at PF probably isn't a good idea, as they are probably less knowledgeably then me. Or maybe I have it all wrong, maybe I've been fed lies, slander and lies! I really want to show a before and after, but I can't show my pic on here. I am 5'6'', in January was 196, 2 weeks ago, when I weighed I was 165, and I bet I lost some more weight too. In short, my target weight is 140, or less, then I want to focus on muscle building.",4.3941011443337,4.2302347906976765,5.554258028792912,85.02539959394609,69.86378737541527,8.54935400516796,27.021225544481357,8.167268648758528,1.4951083794758209,1116,31,245,14,18,373,171,301,0.165,0.79,0.045,-0.9891,1,0,1,0,0,1,61,0,2,1,7,10,12,2,0,15,0,22,10,0,2,1,37,40,25,1,5,9,0,5,0,0,0,2,4,0,1,10,11,8,1,5,4,1,2,5,9,1,1,10,10,36,3,38,30,10,32,0,4,0,0,13,18,1,8,12,158,46,4,0.0,0.0,0.0,0.0,0.0,0.0,0.07884591454228254,0.0,0.0,0.0,0.0,0.07113067247874731,0.0,0.0,0.0,0.1209736609066666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08315319104048675,0.0,0.08356838622579006,0.0,0.07426680908020353,0.0,0.0,0.07568712092389496,0.1002125122282527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0940938525535809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07783788789464692,0.0,0.0,0.0,0.1031499748011676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08129570510956657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05055047972995864,0.07460430193455983,0.0,0.0,0.0,0.08807125262176244,0.0,0.0,0.0,0.0,0.0,0.0,0.3007483070744616,0.0,0.05961912208587534,0.0,0.0,0.0,0.0,0.0,0.0,0.10041003807733148,0.0,0.09283728308129603,0.0,0.0,0.09840638460057326,0.09262433783678782,0.09776559966836763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08914799641132967,0.0,0.0,0.0,0.09950864565940697,0.1941917385266222,0.07561933400653341,0.0,0.0,0.0,0.0,0.17871790271750695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06027261013350791,0.0,0.0,0.0,0.0,0.09632064706857983,0.0,0.12332893432189684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1917992502728488,0.08511001363562827,0.0,0.0,0.0,0.0,0.0,0.0,0.17094466968257838,0.09145205845397412,0.0,0.0,0.0,0.0,0.0,0.07073401436380948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07357765899885388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06295695740120248,0.0,0.0,0.07436345389481623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07774336756987582,0.0,0.0,0.0,0.059092258955601176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09882309624177923,0.060388994986924266,0.0,0.0,0.0,0.0,0.07682142133235251,0.0,0.0,0.1573892679049645,0.0,0.07134770626940674,0.6498789708404132,0.07997379755218184,0.0,0.08026059427418213,0.0,0.0,0.08574147923357373,0.0,0.12950856601682287,0.0,0.0,0.0,0.0972492924980324,0.0,0.0 fitness,BME_Pain_Olympics,2018/03/28,"Gym has no hyperextension plate. Any decent substitutes? I'm a complete noob to the whole weightlifting game and I've been doing the Ice Cream Fitness program for nearly two weeks. I've been doing everything except hyperextensions because my gym doesn't have a hyperexention plate. So what can I do in place of hyperextensions?",5.630526315789473,8.936671263157898,6.1255263157894735,68.06618421052629,73.21052631578947,8.010526315789475,28.798245614035093,8.841846274778883,2.901119298245616,270,11,41,6,6,87,46,57,0.071,0.889,0.04,-0.168,0,0,0,0,0,0,5,0,0,0,0,1,0,0,0,4,0,9,0,0,0,0,2,10,2,0,0,1,0,1,0,0,0,0,0,0,0,1,1,0,0,0,4,0,0,2,0,0,1,2,2,2,0,6,8,1,5,0,0,1,0,1,4,0,0,1,27,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2631755947498232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2359136912158185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4057657201037271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34781371744154066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40433620171235385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3780461050113005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3104307977580936,0.0,0.0,0.0,0.0,0.4320754948467794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RainDripSpit,2018/03/28,"What’s the best way to build up to squatting with a barbell Hey, I’m 5’7”, 18, M, and 125 lbs. I’m starting the Phraks Greyskull LP program soon, but I’m worried I won’t be able to do a squat with a barbell. This is because I had an Achilles lengthening procedure done years back and everything is really tight (especially my hamstrings) and my legs are a tad weak from not using them for months. I’ve been semi-active since, even hitting the gym at one point, but never really got into it (and because I didn’t really have a proper program and was just hitting up random machines lol) How do I ready myself to squat with a barbell? My gym has those short barbells with weight already attached to them. Can I use those as substitutes until I build enough strength? Or is there something else I can use until I can use the barbell?",4.835825942350333,5.698234567073173,5.334301552106427,83.37300443458982,69.1829268292683,7.914855875831485,31.372505543237253,8.00094639256281,2.164751219512195,655,27,127,8,11,210,106,164,0.043,0.888,0.069,0.6174,0,0,1,0,0,0,19,0,0,2,2,6,3,0,0,11,1,18,3,1,5,1,23,29,12,0,0,5,0,2,0,0,1,1,0,0,0,5,10,1,1,0,2,0,0,4,1,0,1,6,2,14,2,18,19,2,15,0,0,0,0,3,6,0,2,8,85,19,2,0.17240498514943733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19025318823394197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13256879165528718,0.0,0.2101929574837579,0.0,0.0,0.0,0.18092839537201816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17643015754020855,0.0,0.0,0.0,0.0,0.14402224256785315,0.0,0.0,0.17814043641688898,0.0,0.1138718667010633,0.0,0.0,0.0,0.15494648391469767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13788801611912815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13761201430677894,0.0,0.0,0.0,0.13296935297744514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11682607981334428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16297843718213315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33134114450603697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14261518529957268,0.0,0.0,0.0,0.0,0.1327257805135288,0.0,0.0,0.12202913585236046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5956102103471739,0.0,0.0,0.0,0.13684705242011252,0.0,0.20994282573859552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1750856311563846,0.0,0.0,0.0,0.0,0.11102315791676456 fitness,RauxRauxRaux,2018/03/28,See A Nutritionist? Can I simply visit a nutritionalist once and get a scientific take on what my ideal diet should be? I feel my nutritional needs are the key to my seeing gains.,4.046372549019608,6.318515205882356,6.877058823529412,65.94343137254904,73.41176470588233,9.239215686274509,23.098039215686285,9.725611199111238,2.417874509803922,143,4,25,4,3,52,29,34,0.0,0.8140000000000001,0.18600000000000005,0.7319,0,0,0,0,0,0,3,0,0,0,2,0,1,0,0,4,0,4,1,0,0,0,5,10,1,0,3,0,0,1,0,0,1,0,0,0,0,1,1,1,0,1,0,0,1,0,0,0,0,0,3,5,1,2,8,0,2,0,0,2,0,1,1,0,0,0,17,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21926147560428114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2265590664186925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32153865655233704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4618125784863756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6911100688710848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3260434052984531,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,imsittinginorchestra,2018/03/28,"What weight dumbbell should i get? Hey sorry already know I should just go and actually lift some, but I just want to order them off Amazon right now. I am a female 19 and naturally average but not super healthy. I am getting into swimming and think I am fairly strong, or have the ability to be. I'm thinking a pair of 15lbs ? More or less. They're expensive so I want one pair for now but done wanna blow up my muscles lmao.",1.585335917312662,3.870182779069769,3.504108527131784,86.9593669250646,81.67441860465118,6.14780361757106,23.50904392764857,7.3871296695380915,1.1098981912144699,333,12,67,5,9,112,65,86,0.104,0.701,0.195,0.8557,0,0,0,0,0,0,9,0,0,1,2,5,2,0,0,3,0,8,1,0,0,0,21,17,9,0,5,8,0,1,0,0,2,0,0,0,0,1,4,1,0,3,1,1,2,1,0,0,1,1,1,9,2,8,13,3,9,0,0,0,0,2,4,0,3,2,47,10,0,0.0,0.0,0.2829757040965154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3199968096330749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2967471297590341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3030020087737144,0.0,0.1648006010125064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15936376538625055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1964959072130791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24763875764927898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32460548983480914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37161108175903534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3420718732669715,0.0,0.0,0.3531138430074297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Trailblazin15,2018/03/28,"Question on a cut.. So I’m already eating at a calorie deficit of-500, 2000 calories. If I burn additional 500 calories doing cardio do I eat it back? Or is it just just a bonus? Edit: also now cutting. Done from my bulk and trying to minimize muscle loss",1.4824666666666673,4.05052938,3.708000000000002,83.32066666666668,85.2,4.933333333333334,26.333333333333336,6.42735559955562,1.3379333333333334,199,9,35,2,6,68,43,50,0.136,0.794,0.069,-0.3313,0,0,0,0,0,0,9,0,0,0,2,6,4,2,0,3,0,4,3,0,0,0,7,5,5,0,1,4,0,0,0,0,0,1,0,0,0,2,2,2,0,1,0,1,0,0,3,0,0,1,0,3,1,4,4,0,4,0,1,0,0,1,2,0,3,2,25,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3599336449995258,0.2608358131149072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25080246400389883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33378231545429937,0.0,0.0,0.0,0.6675010006988005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3653819404497927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22144613654978124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,fokz8,2018/03/28,"Intermittent Fasting? Hey guys. I'm currently on my own diet that i created for myself, but i'm thinking of switching to intermittent fasting...but before i start i'd like to understand it more, since no articles really talk about macro intake when intermittent fasting. Firstly let me be clear, i'm not a bodybuilder, nor am i trying to be. I'm jus trying to live a healthy life by going to gym and working out. I'm currently 176cm and weight 72kg, but have excessive fat on my chest, armpit and stomach area I'm currently on: 1815cal (159carbs, 40fats, 204proteins) Here are my questions: - Should i keep eating same amount of calories per day in the ""eating window""? - Should i change my macros? Maybe lower carbs, higher fats? - I currently go to gym at about 9am, what is considered still a fasting period...should i change going to gym after i eat? - black coffe no milk/cream is ok? what about coca-cola zero? At home i always drink only water and green tea, but sometimes when i go out i order coca-cola zero...and i'm just trying to make sure it won't break the cycle. - i currently workout 6 times a week and i do 4 cardio 30-40mins sessions (uphill fast walking, no running) and once a week 2hr football indoors...should i change it to HIIT? Thanks for taking your time and replying! Regards",2.8068145161290303,5.281320052419357,4.3134774193548395,81.80571612903226,78.31451612903227,6.548645161290323,25.24258064516129,7.699297019823105,1.672333677419355,1015,38,178,16,25,337,153,248,0.054000000000000006,0.848,0.098,0.8779,6,0,1,0,0,0,55,0,1,0,2,8,4,0,0,7,1,12,15,5,1,2,24,30,13,0,2,5,0,1,1,0,3,4,0,2,1,6,9,10,1,3,5,0,6,6,0,0,2,0,3,21,4,26,24,4,37,0,0,2,0,5,9,0,1,21,97,27,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11150160675275793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11402706772507842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4252736515805324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08642114063043124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13127236719061322,0.0,0.4113569557998471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.113983267709226,0.0,0.0,0.0,0.0,0.0,0.0,0.3046289992454144,0.0,0.0,0.0,0.0,0.13268448534899555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13441638820430302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11910842511324342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1370276085538789,0.09465060101223552,0.06546731781034645,0.0,0.11832750306271995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08944834468045569,0.0,0.13462447869660904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14270930284737596,0.0,0.10191566357778513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15011453423072782,0.0,0.0,0.0,0.08584604262565125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11084904014450764,0.0,0.0,0.0,0.0,0.0,0.13253284036382074,0.0,0.09484833294914502,0.0,0.10701532976673377,0.0,0.0,0.0,0.0,0.0,0.0,0.1262966675265267,0.0,0.1007539188746878,0.10770689865662796,0.0,0.1233723745549967,0.0,0.0,0.0,0.08586400113929955,0.0,0.0,0.15627698083111627,0.0,0.0,0.0,0.0,0.2729386428166862,0.0,0.0,0.1395023192874852,0.0,0.0,0.0,0.0,0.0,0.0,0.21497897226111,0.16318010364369434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09755610893844854,0.0,0.0,0.0,0.0,0.0,0.0 fitness,chikadino1,2018/03/28,"Is it normal for your traps to make you look hunched back? I think my traps are pretty well developed, but when I look at myself when passing by a window, I think I look hunched? Anyone have this issue? Edit: here's a pic... sorry it was a bit hard to hold phone out sideways and snap in selfie mode: https://imgur.com/apX7jWz Edit**: Front view: https://imgur.com/YSzyfA0",3.217575757575758,6.356630454545456,2.4669696969696986,90.43712121212124,85.36363636363636,4.751515151515153,17.939393939393938,6.42735559955562,0.07946666666666767,294,7,51,3,9,85,52,66,0.05,0.882,0.068,0.2824,0,0,0,0,0,0,24,0,2,0,0,5,1,0,0,3,0,4,0,0,1,0,8,10,4,0,1,1,0,1,0,0,0,0,0,1,0,3,2,0,1,2,0,0,2,0,0,1,0,1,5,8,1,7,9,1,8,0,0,4,0,3,3,0,0,3,32,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17133448869502013,0.0,0.0,0.0,0.0,0.0,0.0,0.1884171410796682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2675152551086213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2195036393501847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2557533546027806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6173042096578404,0.0,0.0,0.0,0.0,0.0,0.1635630700904319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24008272162953986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.249289151318529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2742971324469167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3140176531329552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2203163031643581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,thakingcobra40,2018/03/28,"Smith machines vs dumbbells I go to Planet Fitness which doesn’t have any real squat racks or barbells. I’m a newbie lifter, should I do my lifts on the smith machine or use dumbells? Asking when it comes to bent over rows, bench press, and overhead press. I’ve found I can lift heavier weight with the smith machine and it feels like it’s hitting the target muscle group harder, but dumbbells might be better at building strength overall? What do y’all think?",4.038534482758621,6.484789448275862,3.2995258620689683,90.7761853448276,74.0574712643678,4.3500000000000005,26.96695402298851,3.1291,0.5497367816091958,370,14,66,0,8,108,70,87,0.028,0.833,0.139,0.8907,0,0,0,0,0,0,9,0,1,0,2,1,3,0,0,4,0,8,1,0,1,0,15,17,6,0,1,4,0,4,1,0,2,0,0,0,0,5,4,1,0,3,0,0,2,1,0,0,0,1,4,5,3,6,12,0,8,0,0,0,0,3,5,0,3,2,34,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2103559933777144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2891831490053636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2735785299067279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2664616540336179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1564072754531809,0.22098644963514652,0.0,0.0,0.0,0.0,0.0,0.339165968611384,0.0,0.0,0.0,0.0,0.17580019153953652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1511237214992343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32815178512878657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3520869112896621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19820710285666696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2671630547664846,0.0,0.0,0.0,0.0,0.0,0.3766823716332019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Auklin,2018/03/28,"My muscles are not sore, but I can't use them. Am I doing something wrong? I started going to the gym with a veteran friend about 3 weeks ago (he typically does a muscle group a day for about an hour). The 'soreness' that I used to get day's after a workout is slowly stopping. Instead, and this is usually the case after legs, shoulders and chest, I can do about 4 exercises (all high weight, 8 reps, 3 sets) in under 25 minutes, and by the time I get to the fifth exercise, my muscles feel fine, but I literally cannot complete the exercise with normal weight and proper form. I do the exercises with a weight where the first 6 reps are easy, and the last 2 are strenuous. Then, by the time I get home, the muscle group isn't sore, but it cannot support my body weight. If I do legs, they will buckle if I bend my knee. If it's chest, if I try to do a pushup, I will faceplant against the floor. This is a pure amateur question. I have no clue if I'm doing something wrong or what the problem is. Another friend of mine is going to make me up a program because he thinks that's the problem. I'm interested to know what the internet thinks. Also, by the following day, the muscle group is about at half working capacity and only feels 'sore' if I stress it. Thanks for the help",5.188622908622907,4.938050976833979,6.224308880308879,81.19118661518662,68.18918918918922,9.223268983268985,31.16628056628057,8.841846274778883,2.3093225740025742,989,36,208,15,15,331,136,259,0.102,0.7829999999999999,0.114,0.4824,0,0,2,0,0,0,36,0,0,2,2,7,11,0,1,27,0,24,19,7,3,2,35,43,18,0,9,11,0,6,0,2,2,8,0,1,0,9,9,4,1,6,6,0,3,6,5,0,2,0,6,23,6,26,41,2,28,0,0,0,0,11,8,0,8,16,135,32,2,0.0,0.0,0.0,0.0,0.0,0.0,0.10347422811860793,0.0,0.0,0.0,0.0,0.09334905268108534,0.0,0.0,0.0,0.0,0.12240173216517175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07115761133968332,0.0,0.0,0.0,0.0,0.0,0.0,0.12966087324788858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12238933339266801,0.0,0.0,0.0,0.0,0.0,0.2258438549577273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10215133421988667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11804453466278855,0.0,0.0,0.0,0.0,0.09929059946961494,0.0,0.0,0.1803708368692349,0.0,0.18296004459053392,0.0,0.1326808599138707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07824175386584857,0.12333180434507507,0.11708985039271212,0.0,0.11495567673939301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0641518334904478,0.0951506457973718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07791827645741653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11437075536816894,0.0,0.0,0.0,0.0,0.0,0.08877853333522931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22338996299898545,0.0,0.0,0.13076447440420735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17972913303277707,0.0,0.0,0.0826221955773248,0.0,0.0,0.09759162585238804,0.1337139836966215,0.0,0.0,0.0,0.13246398224845773,0.0,0.0,0.0,0.0,0.0,0.10746943190648654,0.0,0.0,0.0,0.14959192375023805,0.0,0.0,0.1361325694715725,0.0,0.0,0.0,0.0,0.07925210430249359,0.0,0.0,0.0,0.0,0.20163472822873332,0.12856176031196034,0.0,0.0,0.0,0.09363387915680714,0.5685834645003733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08498093389577024,0.0,0.0,0.0,0.2552521721570818,0.0,0.0 fitness,nerdywiththeword,2018/03/28,"Should I wait until I gain weight before working out? I don't have a lot of time to work out and was wondering if I should wait until I gain weight... Like 10 pounds before I work out the fat and turn it into muscle. I am really skinny. ",1.9644000000000013,3.2348712400000004,3.916999999999998,89.24350000000004,76.6,6.6000000000000005,16.5,7.1686216300943375,-0.10820000000000007,182,2,40,2,4,62,34,50,0.0,0.8029999999999999,0.197,0.8519,0,0,0,0,0,0,6,0,0,0,5,0,1,0,0,2,0,6,4,2,0,0,13,10,5,0,3,1,0,2,1,0,2,1,0,0,0,1,6,4,2,1,0,0,0,1,0,0,0,1,2,7,1,8,7,1,7,0,0,0,0,0,4,0,3,4,28,8,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4048723181292959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11622637173959685,0.0,0.0,0.0,0.0,0.0,0.0,0.2022548531434027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15240541993008558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13872193848721118,0.0,0.0,0.0,0.0,0.0,0.25876788391436634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5793984547080562,0.0,0.0,0.0,0.0,0.0,0.0,0.2579933974956676,0.5195841052689398,0.0,0.0,0.0,0.0,0.0,0.0 fitness,LielS30,2018/03/28,"Uneven chest (and lats) +photo Hi guys. I’m 17 years old and been lifting for a few months now. In my younger years I danced breakdance for 6 years, doing all the moves on one side of my body - and therefore my body is asymmetrical. I’ve switched from barbell to dumbbell bench press, started doing a few isolation exercises for my left lower chest but I’m still not sure how to fix it. I’m currently doing Coolcaida’s PPL from the bodybuilding forums. It’s weird but I also don’t know which one of my lats is lagging (I think it’s my left lat?) You can see that in my right chest there is somewhat a definition of the lower chest, but clearly the lower left chest is lagging. Photo: https://imgur.com/a/rdfZN Would love to get any help from you guys. Thanks! ",3.0139575289575298,5.317090472972975,3.6017760617760644,88.06851351351355,76.70270270270271,6.390733590733591,24.08494208494209,7.447530270364453,1.0619347490347495,602,20,119,8,14,189,89,148,0.131,0.763,0.106,0.4213,4,1,0,0,0,0,25,0,2,0,0,5,4,0,0,7,0,11,9,7,2,3,16,21,8,0,1,4,0,1,0,0,1,1,0,0,2,5,3,0,0,2,2,0,2,2,1,0,2,1,2,12,3,15,19,4,19,0,0,1,1,7,8,0,1,9,68,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1332590397355669,0.0,0.0,0.0,0.1133184414257796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3701908688740171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08706062229828149,0.0,0.0,0.0,0.0,0.0,0.0,0.3299923969140375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11169284195105916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09157898749566253,0.0,0.0,0.0,0.5431526897409105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15039582403168658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13300755559064378,0.1771080830285555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17485683230362575,0.0,0.2258342250636603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14230654399536016,0.0,0.0,0.0,0.0,0.1327876072752932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11794607580103933,0.0,0.13307601519267584,0.0,0.0,0.0,0.0,0.0,0.0,0.15705280059576054,0.0,0.0,0.0,0.0,0.15341637526533905,0.0,0.0,0.0,0.10677385328834756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11837369164280387,0.0,0.0,0.32192506423624345 fitness,so_not_a_redditor,2018/03/28,"Ladies with long hair... how do you deal with having to wash it every day after a workout? I recently started working out, weights and then cardio. My hair is long and gets sweaty so of course I have to wash it. I'm in sales so I have to style it every time as well and I'm noticing it's getting pretty dry, on top of all the extra time to style each morning. How do you do it??",-0.06703703703703567,1.963038839506172,1.905185185185185,97.43333333333337,86.53086419753086,4.093827160493827,18.876543209876548,5.033348758259628,-0.5551382716049384,290,8,67,1,9,96,53,81,0.0,0.903,0.097,0.7677,0,0,0,0,0,0,11,0,2,0,2,5,1,0,0,2,0,7,6,2,2,1,10,12,9,0,0,0,0,3,0,0,0,3,0,0,0,5,7,1,0,0,1,1,0,0,0,1,0,0,3,6,1,13,12,3,13,0,0,0,0,3,4,0,0,9,45,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1586172630367003,0.2535634265257204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4144465995992066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2569972206988329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4353156365126823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2800154579477265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2502193497272158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24284573898647904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17408452221573031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28683059254070903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2995005762848461,0.22113839218639256,0.0,0.0,0.0,0.0,0.0,0.0,0.1790543711810028,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sidthejar99,2018/03/28,Front squat barbel keeps rolling off Cant keep the damn thing even with that foam from rolling away. Would have done the palm stretch grip but had a slight pain in my wrist. Any advice ?,3.9333333333333336,5.9063101111111145,1.5455555555555556,105.355,72.8888888888889,4.800000000000002,20.333333333333336,3.1291,-0.8761000000000001,148,3,34,0,3,38,34,36,0.117,0.84,0.043,-0.5888,0,0,0,0,0,0,3,0,0,0,0,1,2,1,0,3,0,5,3,2,0,0,5,7,1,0,1,1,0,1,0,0,1,1,0,0,0,2,1,0,2,0,0,0,1,1,2,0,0,2,1,1,0,5,4,0,5,0,0,0,0,0,4,1,0,0,18,3,0,0.0,0.0,0.0,0.0,0.0,0.3253323883634375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2264017606279225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3127958537842423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3406998868202696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2198951281229992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5918415877124275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35425777617989523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22118188978923364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2365017720219074,0.0,0.0,0.0 fitness,hakplay,2018/03/28,"Are plank Progressions a complete core workout? Basically I’m trying to add abs to PHAT since I don’t think I’m seeing decent results there with just the program. I’ve decided to go about it with a daily plank progression [a la this](http://ashotofadrenaline.net/plank-progression/). However, I am looking for that balanced ab look and am worried I’m avoiding obliques and such, but cannot seem to find proper info on the topic. Should I further supplement with some additional exercises to have a balanced routine, and if so what do you recommend? I don’t have an ab wheel but I do have medicine balls with which I can do like weighted crunches or sit ups.",6.039577594123045,7.898989909090908,5.841763085399452,77.12607897153353,67.26446280991736,9.014141414141417,34.93204775022957,9.444778638647367,3.486712764003673,533,26,90,11,9,166,83,121,0.03,0.907,0.063,0.6767,1,1,0,0,0,0,20,0,1,0,2,5,2,0,1,7,0,14,2,0,1,0,23,23,8,0,2,5,0,1,1,0,1,1,0,0,0,4,9,1,1,5,3,0,1,3,1,0,0,0,4,7,1,13,22,1,5,0,0,3,0,1,3,0,4,1,57,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3182945227295946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2774637161196808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1725297042273443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14831230127604664,0.0,0.0,0.0,0.5098561464538364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24191142340690786,0.2763649377680116,0.0,0.0,0.0,0.25112188475017355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19451977004205326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20610873525510545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3696747858827858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3082969993434265,0.0,0.0,0.0,0.0,0.0 fitness,Drayenn,2018/03/28,"If I want to be an absolute god at abwheel, What should my workout look like? Edit: Just want to put emphasis that my question is more of how much I can work out my abs until it's overtraining Context here: I stopped going to the gym, but I bought an ab wheel, and since it's the only thing I'm going to be doing for awhile until I return to the gym in the future, I'd love to really push it's limits, especially since I've always felt my core was kinda weak. What does a schedule to master the ab-wheel looks like? What is the maximum I can realistically train my core without overdoing it? I figure I can't just workout every day for 20 sets per day. Also, I'm very aware my abs won't show unless I get my nutrition in check, I really just want a really strong core, I truly believe it's the most important muscle group in the body.",5.0001724137931065,4.632699477011498,6.725885057471262,77.83262068965519,68.59770114942529,9.718620689655172,27.74482758620689,9.3871,2.1734179310344826,655,18,135,12,10,229,104,174,0.028,0.8059999999999999,0.166,0.9704,0,0,0,0,0,0,17,0,0,0,4,7,5,0,0,12,0,11,3,1,1,0,21,24,8,0,5,7,0,1,2,0,2,1,0,0,0,10,2,0,2,3,5,2,4,3,1,0,0,3,3,18,4,19,17,3,18,0,0,2,1,3,5,0,4,10,82,28,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14533339720528424,0.15121806117805026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2047530880431309,0.0,0.0,0.0,0.20186659267017545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2344080540454848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15903750498623614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15311955813936232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17449407988020665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09494902579609632,0.0,0.20656835352447467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17757306209514262,0.0,0.0,0.0,0.3052232228037698,0.0,0.0,0.0,0.16402291413315168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13359612040495042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13821764097158093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1826938496316608,0.20358476870518505,0.0,0.0,0.0,0.3492722437922578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3006661055794283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15193858016288644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12073664487170255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14995039066474022,0.3215759979650896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17518603471863387,0.0,0.13230522930901134,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TooInToFitness104,2018/03/28,"Dirty bulking I am an ectomorph body type and have been dirty bulking about 3 months now. Only thing that concerns me are the negative health problems that could arise. is it that big of a deal I'm currently at 129 trying to get to 135 I'm reaching my protein goal everyday I should be at my goal weight in 5weeks. Is it still possible to put on 5 pounds of muscle by eating all that junk??? I plan to do some clean eating once I get to 135.",1.5339072039072053,3.629338043956048,2.8764102564102565,92.44914529914531,80.64835164835166,6.242246642246642,22.1990231990232,7.3871296695380915,0.7515118437118433,346,11,75,5,9,112,67,91,0.13699999999999998,0.815,0.048,-0.8496,1,0,0,0,0,0,7,0,0,0,3,3,1,0,0,3,0,10,5,1,0,1,6,14,1,0,3,0,0,1,0,0,1,1,0,1,0,7,1,3,0,0,0,0,1,1,1,0,0,1,1,7,0,13,10,2,11,0,0,0,0,1,5,0,1,5,46,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2624414004605998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18864143058780566,0.0,0.0,0.0,0.2435827830057014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4835239830391824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2468814177986441,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25114271147436346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1885875211737275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25161858657040537,0.0,0.1796930873262882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26635759900696165,0.0,0.0,0.0,0.2260773557579368,0.0,0.23751542599824685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1886845880402708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15696650816717914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1604110223971104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2877117764295322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,thisesmeaningless,2018/03/28,"Does anyone have any experience with other programs not feeling like enough after doing PHAT? I know PHAT is talked about a lot on this sub, I didn't find anything through searching that addressed my question. I've been doing PHAT for a long time now and have seen great results, I'm looking to switch routines because the 5x a week isn't working with my schedule and doing the same thing for this long is causing me to lose motivation. I've done other programs like 5/3/1, Madcow, and GVT. My main issue was that after switching from PHAT, which as you guys know has you doing a lot of volume per week, I just didn't feel like I was doing enough. I even modified my PHAT workouts to add more volume for certain body parts. My bicep and tricep are pretty hard to build up compared to the rest of my body (idk, genetics?), so until I started incorporating more exercises where I was doing about 10 sets of each biceps and triceps twice a week (20 in total), I wasn't seeing great results. After switching from a workout like that, I simply just didn't feel like I was doing enough and I wouldn't be that tired after workouts. I'm thinking of switching to PHUL which is one less day per week and has shorter workouts, which works better for my schedule. I know that PHUL is pretty customizable, so does anyone have any suggestions to beat up my muscles like PHAT did? I'm also open to other programs that people have had success with.",7.933646753246754,7.0889708036363634,7.603805194805198,75.53313636363639,62.78181818181818,9.020779220779222,34.55194805194805,7.447530270364453,2.49204935064935,1141,41,203,8,14,362,138,275,0.066,0.8290000000000001,0.105,0.9411,0,0,0,0,0,0,30,0,2,0,7,10,12,0,0,9,0,33,8,6,4,2,35,47,12,0,1,3,0,4,6,0,1,2,0,1,1,15,13,0,0,10,5,0,0,7,1,0,2,13,7,23,11,34,32,14,24,0,1,3,0,6,6,0,3,23,146,38,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08585162952027796,0.0,0.0,0.0,0.14600994980012286,0.0,0.0,0.0,0.0,0.15013000532857151,0.0,0.08834388893340941,0.0,0.0,0.0,0.0,0.0,0.0,0.06544251613514493,0.0,0.0,0.0,0.0,0.09494663493221066,0.0,0.2384940593105551,0.0,0.0,0.0,0.0,0.0,0.1102829964752066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06923499278027799,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18789389390825129,0.10986127765430437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33277875312549016,0.0,0.07090686161071069,0.0,0.0,0.0,0.0,0.10501363667292478,0.0,0.0,0.16284550350048882,0.2300829648323689,0.0,0.0,0.0981203820158118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2367181877977896,0.0,0.10629817331938594,0.0,0.0,0.09616885309046913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1120505648972456,0.0,0.0,0.0,0.0,0.17699824316431778,0.0,0.0,0.0,0.0,0.0,0.0,0.3146889228407688,0.0,0.0,0.19001131638568372,0.09015103048930086,0.12010260951446122,0.0,0.1825384977103592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07274642028652449,0.0,0.0,0.0,0.0,0.11625483380261716,0.0,0.07442633121244355,0.0,0.0,0.0,0.0,0.0,0.0,0.21843694110194412,0.0,0.0,0.0,0.0,0.12026199397349208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08554791095076429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07598631074585817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08628775663546295,0.0,0.0,0.0,0.0,0.07132178772650266,0.06878864888381098,0.0,0.0,0.06259947254014846,0.12338860000968074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3444543194832225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15631120924240904,0.0,0.0,0.0,0.0,0.0,0.0 fitness,shishkebaba,2018/03/28,"Deadlift: Straight bar path trumps all setup cues? Is having a straight bar path for deadlift the MOST important thing? If i try to replicate what Alan Thrall does in his deadlift video, i can feel the bar moving laterally when viewed from the side. ",5.128333333333334,7.701886666666668,3.744166666666669,88.25625000000002,71.22222222222223,6.277777777777778,29.027777777777786,7.1686216300943375,1.5557777777777777,200,8,36,2,4,57,36,45,0.0,0.848,0.152,0.7172,0,0,0,0,0,0,5,0,0,0,0,1,0,0,0,4,0,3,3,0,0,1,4,4,2,0,1,1,0,1,0,0,0,0,0,0,0,2,0,3,0,1,4,0,1,0,0,0,0,0,2,3,0,4,4,2,7,0,0,1,0,1,4,0,2,2,20,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5008034445570242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28936043773546083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6082398661409348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38019539882268494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3885385063855055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ChewiezFF,2018/03/28,"PPL Workout Help Hey guys. So I’ve just started doing PPL workouts. Only a few weeks or so. But I’ve noticed I’m never as sore as I was when I did a chest and biceps session for example. I’m worried I’m not doing it correctly. My workout is something I’ve based off of this website to try something different. I’d like to know if I should add in more exercises, or just anything to help me workout wise because I feel it isn’t enough. I’m saying that I’m aware I’ve only been doing it for a month but I want to make sure I’m doing it right! Thank you and sorry if there’s information you need and I haven’t given it yet. https://www.muscleforlife.com/push-pull-legs/",0.7342416869424184,3.2303594598540144,2.968114355231144,87.33891930251421,89.43795620437956,4.796269261962691,21.479724249797243,6.42735559955562,0.4898405515004054,534,19,107,6,18,181,83,137,0.025,0.838,0.13699999999999998,0.8989,1,0,2,0,0,0,19,0,2,0,0,7,4,0,0,3,0,11,4,2,1,3,23,25,14,0,5,9,0,1,1,0,1,2,1,0,1,7,4,0,0,3,5,0,0,4,0,0,0,4,2,10,4,11,20,3,9,0,0,0,0,8,3,0,4,7,63,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17416384315845151,0.0,0.0,0.0,0.0,0.0,0.0,0.1290153767698298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2211214920878803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2186834021215272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1070128678324932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20955946822741886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.283719173932003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11631324903158766,0.0,0.0,0.0,0.0,0.0,0.0,0.10339789366123872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1412730922967782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1689311201134433,0.0,0.0,0.15693032103265125,0.1632318359148754,0.0,0.0,0.0,0.0,0.0,0.24095652565325465,0.0,0.0,0.0,0.32192749901738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18074164110343405,0.0,0.16830670615450918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32586565763214664,0.0,0.2369165856784789,0.14980173577038686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19947066468351352,0.0,0.0,0.0,0.0,0.19485208943379126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14369144640871195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12483230076037,0.0,0.16976694369586395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21493335400992106,0.0,0.0,0.0,0.0,0.0 fitness,NateFisher22,2018/03/28,"Dumbbell Shoulder Press Plateau As the title says, ive hit a major plateau in seated dumbell shoulder press. Ive always been lean, and intend on staying so. Heavy volume is not something that has never really worked before (for making strength gains). I know that an alternative would be to switch to would be standing OH press. However, I strained my lower back a few months ago due to some arching in my back (most likely due to some imbalance or core issues). Are there any other shoulder exercises that are good compound lifts that are good alternatives?",6.813657142857143,8.469818880000002,6.2654285714285765,75.58700000000002,65.2,8.114285714285714,33.285714285714285,8.418075326091056,2.8171714285714287,448,19,71,6,7,138,74,100,0.065,0.8490000000000001,0.087,0.5106,2,0,1,0,0,0,13,0,0,0,3,4,5,0,1,4,0,12,5,4,2,1,12,15,4,0,2,2,0,3,1,0,2,1,1,0,0,5,1,0,0,1,1,0,0,2,1,0,0,1,4,6,4,9,9,5,12,0,0,0,0,1,3,0,4,8,46,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.2184155638565431,0.0,0.0,0.0,0.0,0.0,0.20502156382172584,0.0,0.0,0.1675580181427807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37892728302200707,0.0,0.0,0.0,0.2096652095322669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4133312618099528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2571738516678225,0.0,0.0,0.0,0.0,0.13541303123504494,0.0,0.0,0.0,0.0,0.0,0.0,0.12037684718260044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16447152683921454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19667127549915187,0.0,0.0,0.0,0.1900361126469089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15784785905412274,0.0,0.0,0.0,0.0,0.0,0.0,0.1959443266121701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1896880056346236,0.0,0.0,0.0,0.2626258047263353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17937953180597238,0.0,0.0,0.35006590140765176,0.0,0.0,0.0 fitness,nicholasjmckee,2018/03/28,"How to work out in my situation? M, 15 I’m a freshman in high school trying to start working out. The problem is I can’t find a way to. My school doesn’t offer a weight training class. My parents are too busy to take me to the gym on a consistent basis (I can’t drive yet.) And we live away from the city so every gym is 15+ mins just in driving time, meaning I can’t bike or walk there. Any suggestions?",-0.3309090909090884,1.6837495454545497,2.055636363636367,95.99845454545458,87.63636363636364,4.883636363636365,20.163636363636364,6.2581,-0.019890000000000185,312,10,74,3,10,106,62,88,0.039,0.961,0.0,-0.4696,1,0,0,0,0,0,12,1,0,0,2,6,1,0,0,7,0,7,1,0,1,0,10,11,4,0,1,2,1,1,0,0,0,0,0,0,0,0,4,1,0,2,3,0,3,4,1,0,0,0,1,8,0,13,11,0,16,0,0,0,0,4,8,0,1,4,43,8,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1536738632177525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2123152537162354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19039754213295368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20654124168130905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2387598328626213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1995441088204517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24615801023973605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2509235801345843,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2162319383554644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4574067978195415,0.0,0.0,0.0,0.0,0.0,0.0,0.2540105155110231,0.0,0.0,0.0,0.0,0.0,0.0,0.15994950946789274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16990852026481973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1317705100756104,0.0,0.0,0.0,0.0,0.15342530077911742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1793720717092221,0.0,0.2751822485559467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3290316505334385,0.0,0.0,0.0,0.0,0.0,0.0 fitness,christianmichael27,2018/03/29,"Noob lifter..I have some questions on dieting I'm a fairly new lifter who has been using the 5x5 program. My goal is to lose body fat and build muscle. I'm 35 so the decision to get in shape was kicked by nearing 40 and wanting to be active for my kids. So my question is, should I just eat at a calorie deficit or do that while having multiple meals a day? I've read the benefits of eating every 2 hours and keeping your metabolism up but it just seems like so much food if I want to lose fat as well. A little about me: 5'8"" 177lbs 35 yr male I would consider my body type as skinny fat. I don't have a beer belly just a little there and on my chest (moobs)",2.7951428571428565,3.5892739428571434,4.282857142857143,89.29214285714286,73.85714285714286,7.314285714285713,24.0,7.554174236665415,0.8826571428571426,512,14,116,6,10,171,99,140,0.062,0.856,0.08199999999999999,0.3919,0,0,1,0,0,0,13,0,1,0,3,9,5,0,0,9,0,13,13,7,1,0,21,21,13,0,5,6,0,0,1,0,2,3,0,0,2,3,4,10,1,4,2,0,0,1,2,1,0,2,0,11,3,16,16,2,13,0,2,0,0,6,9,0,6,5,70,14,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3766955736591091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1093549893781226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3470133596475509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1428652929362546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2050379063430687,0.0,0.0,0.0,0.0885903835486851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1669867459242255,0.0,0.0,0.0,0.0,0.0,0.0,0.15071660091601652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08284058497190988,0.3398960849431181,0.0,0.0,0.0,0.3793983088701921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12464932049652964,0.0,0.0,0.16376632282995454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3799017966333719,0.0,0.16961025410469935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15436503185137426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14644917105121788,0.0,0.0,0.20002691451837748,0.0,0.0,0.0,0.15245873031514098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12045366168852642,0.0,0.0,0.0 fitness,mguido3,2018/03/29,"No longer enjoy lifting. Been a consistent 5-7 days a week lifter for about the past 3 years, but the past couple of months I don’t find the same enjoyment from lifting weights as I once did... I remember psychologically feeling amped up and excited to lift and overall develop my body. I would run in the mornings, having exhilarating lifts in the afternoon, and be excited for what the next day in the gym brings. Now when I get into the gym I feel like I’m just going through the motions, don’t get excited to push myself, all I want to do is cardio (I’m also getting out a bulking phase and cutting now, but obviously need to continue lifting to maintain muscle). Anyone else ever just get into this awful rut? Maybe it’s the weather or not having college girls around to make me wanna work harder, not even sure just have lost the drive...",6.898991138377646,6.62603708588957,7.544498977505113,73.2301363326517,64.6441717791411,10.189229720518064,34.67552828902522,9.725611199111238,3.2786379004771637,667,27,122,12,9,222,113,163,0.079,0.768,0.153,0.9154,0,0,0,0,0,0,21,0,0,0,2,12,9,1,0,14,1,11,3,1,1,4,30,25,10,0,4,8,0,3,1,0,1,1,0,0,1,3,8,1,0,4,2,0,6,5,2,0,0,3,3,10,7,22,20,2,28,0,1,0,0,1,8,0,1,15,81,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1384668517788118,0.0,0.18760640719248592,0.0,0.0,0.0,0.0,0.0,0.0,0.12106950859024435,0.17741117544051913,0.0,0.1541389401642497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19232903175636115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19158560338828906,0.0,0.2233330115405553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1446434153320985,0.0,0.0,0.0,0.0,0.11436299988262832,0.15662279779550395,0.0,0.0,0.0,0.0,0.0,0.0,0.17509824272446073,0.12369737560134955,0.0,0.0,0.15825465945121894,0.0,0.0,0.0,0.0,0.0,0.3618519331211951,0.0,0.09840432460704444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08459164700563351,0.0,0.0,0.0,0.0,0.0,0.18901212190331534,0.0,0.0,0.0,0.11557801742187035,0.0,0.17395101496614554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13820553954146647,0.0,0.0,0.12838747339251885,0.0,0.0,0.18414547238824205,0.0,0.0,0.0,0.0,0.0,0.18439757996282866,0.0,0.0,0.0,0.0,0.0,0.0,0.3305798114076122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19614358063092366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1631904815215045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10212751485459794,0.0,0.13888934160879635,0.2108483161897394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12605422379561965,0.0,0.0,0.1229997788348176,0.0,0.0,0.11150200452176666 fitness,ifailedkindergarten,2018/03/29,"Is 45 minutes too short for your workout? I work out during my one hour lunch at work. Subtracting the time it takes to change and hustle over to the gym and back, I have about 45 minutes of workout time available. With strictly 1 minute of rest time in between each set, I am able to cover all of my lifts. Without going into detail of all my workouts but it goes like so: 5x5 compound lift (Bench, DL, or Squat depending on day) 2 workouts focusing on the primary muscle of the day 2-3 workouts focusing on accessory muscles of the day Throughout the entire workout I am dripping in sweat from how fast I have to finish up. In the beginning of the year I started off great; my numbers increased significantly for all of my compound lifts and I am now able to squat 2x bodyweight (versus roughly 1.5x upon starting this routine). However, after almost 4 months of doing these lunch workouts, I'm starting to see a downward trend in the amount of weight I am able to lift. Is this due to not resting long enough in between sets, especially for the compound lifts? Should I eliminate some accessory lifts in order to increase my rest time to 1:30? Any feedback would be appreciated. Please note that I do not plan on changing my workout time as lunch time is the only available time that actually works for me. My shifts range from 8-12 hour shifts a day so some days I just do not have the time or energy to lift before or after work so I would rather stay consistent and prevent losing my groove.",6.07905982905983,6.761055958041958,6.32624708624709,78.00637917637918,66.34265734265733,8.593317793317793,33.721056721056726,8.515128840125781,2.7187550893550894,1188,51,215,16,18,381,157,286,0.012,0.897,0.092,0.9714,1,0,0,0,0,0,29,0,1,0,6,10,3,0,0,14,0,17,5,1,2,3,31,25,13,0,4,11,0,2,1,0,3,0,1,0,0,7,8,4,1,0,9,0,3,4,1,0,1,0,4,23,2,52,21,13,55,0,1,1,0,1,19,0,7,30,144,30,5,0.3329693073348248,0.0,0.1083100041862546,0.0,0.0,0.0,0.0,0.0,0.11114022132634438,0.0,0.0,0.0,0.0,0.0,0.0,0.07547684899725017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08534428145724209,0.0,0.0,0.0,0.09444411873121422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2348249180037761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3578960956124068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11468210092773044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06307804354635987,0.0,0.0,0.1223666122738537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21860513077698696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05422399487814457,0.0,0.0,0.09822245301942373,0.0,0.1241691615524556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08859097480072241,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07520953998782741,0.08441272079992182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1218334368824169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08844447608810299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23567738951520856,0.11830032621429028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0834504935247347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5177522154004678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.135155637960051,0.0,0.0,0.0,0.0,0.0,0.10699017674444332,0.0,0.3232074951800842,0.0,0.0,0.1576878950496825,0.0,0.0,0.07147377236535518 fitness,chxng,2018/03/29,"My compound lifts are consistent, but my accessories aren't. This might be a weird question, but I'm running a PPL program and I'm progressing normally on my compound lifts but I occasionally have trouble with the accessories. For example, for bicep curls I'll do 3x10 at 30lbs each hand. The next time I'll have trouble and on the second set I might only get 3x8. Has anyone ever encountered this issue? I just seem to have a lot of trouble being consistent when it comes to higher reps. ",4.235403225806452,6.437941720430107,5.311491935483872,77.68723790322579,72.65591397849462,8.520967741935483,29.90456989247312,9.188382445141503,2.9211731182795697,392,17,68,9,8,129,62,93,0.123,0.83,0.046,-0.7309,0,0,0,0,0,0,9,0,0,0,1,3,4,0,0,6,0,11,2,2,0,1,16,16,6,0,1,4,0,1,0,0,2,0,0,0,0,3,5,0,0,2,0,0,2,1,4,0,1,0,1,6,0,9,12,2,10,0,0,0,0,1,3,0,5,4,46,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1887106362318959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2324829777368806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24412742865292145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14100434807279075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2816909697115476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2294475109379131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5726130045472756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28702692906121463,0.0,0.2644310756816847,0.0,0.0,0.0,0.0,0.0,0.20526054052634726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3023341982515077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2456941691586306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1573727552327519,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CosmicGalactus,2018/03/29,"My Strength Improvement from January 2018 - March 2018 After stopping lifting for about 2 years, I decided to hit the gym again. These are my lifts/stats on **January 5th, 2018** when I started up again: * Age: 25 * Height: 5 ft. 9.5 in * **Starting weight**: 160lbs **Lifts in January** : * Bench press: 170lbs * Squat: 270lbs * Deadlift: 340lbs * Military OHP: 120lbs As of **March 29, 2018**: **Current Weight**: 170lbs **Current Lifts** : * Bench Press: 240lbs * Squat: 363lbs * Deadlift: 430lbs * OHP: 145lbs My regiment includes the following: * Monday: Squats * Tuesday: Bench Press * Wednesday: Biceps (""Gun Run"") * Thursday: Closegrip Bench + OHP * Friday: Deadlifts + Biceps (""Gun Run"") * Saturday: Rest * Sunday: Bench Press Percentages/Rep range(s) go in accordance with the following: **Week 1**: * 5 Reps x 40% of max * 5 Reps x 50% of max * 3 Reps x 60% of max * 10 Reps x 65% of max * 10 Reps x 70% of max * 10 Reps x 75% of max **Week 2**: * 5 Reps x 40% of max * 5 Reps x 50% of max * 3 Reps x 60% of max * 5 Reps x 65% of max * 5 Reps x 75% of max * 5+ Reps x 85% of max **Week 3**: * 5 Reps x 40% of max * 5 Reps x 50% of max * 3 Reps x 60% of max * 3 Reps x 70% of max * 3 Reps x 80% of max * 3+ Reps x 90% of max **Week 4**: * 5 Reps x 40% of max * 5 Reps x 50% of max * 3 Reps x 60% of max * 1 Rep x 75% of max * 1 Rep x 85% of max * 1 Rep x 90% of max * 1 Rep x 96% of max * 1 Rep x 100% of max (this depends on how I feel on that given day) I saw myself hit my 100%'s constantly on ever 4th week thus far; for bench I would hit the same percentages per-week 3 times. Bench has always been my weakest, so hitting 225 for the first time was a great personal accomplishment for me. Moreover, once/if I would hit my 100%, I would change my 100% weight by an increase of 10-20 pounds and train at that weight for a month straight. However, when I were to reach the 90% week I would try and hit my former 100% for reps (3 reps+). This would not only boost my confidence for heavier lifts, but also reassure me that I was on the right track. I plan on reaching 275lbs bench, 405 squat, 475 deadlift, and 170lb OHP by the end of this year. PS: for accessories I only really did accessories for bench press (i.e.: incline dumbbell chest press 8-12 reps x 3 sets , cable rows, weighted dips, etc.) Any improvements or anything else would help me a lot. ",-3.0935391363022937,-4.44139212179487,-0.3451934322986947,103.02140688259114,150.77350427350427,3.197390913180388,13.976383265856953,5.351320040386357,-0.8116743589743587,1669,51,403,23,152,557,197,468,0.018000000000000002,0.921,0.061,0.9379,3,0,0,2,0,0,202,0,0,0,4,9,3,0,0,12,0,13,8,3,3,1,22,27,11,0,6,3,0,12,0,0,6,0,0,0,1,7,4,5,1,2,1,0,6,1,0,0,1,7,13,25,3,58,8,5,58,0,0,1,0,3,15,0,3,36,134,32,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0761755832696841,0.07925999276599807,0.0,0.0,0.06477683156016607,0.0,0.0,0.0,0.0,0.0,0.0,0.07838694856950998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1007674165108204,0.0,0.0,0.1029370774452042,0.0,0.0,0.0,0.0,0.06143175135032624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07957353249167894,0.0,0.0843678718859857,0.0,0.106234775332396,0.0,0.08616382059773214,0.0,0.0,0.0,0.0,0.0,0.0,0.048163912870421495,0.0,0.0,0.0,0.0,0.08102406088291292,0.0,0.0,0.0,0.0,0.0,0.0,0.054135749653463114,0.0,0.0,0.10501924149139236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0638475813689937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08098260108722913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0760318260321968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14489180906296387,0.0,0.0,0.0,0.0,0.0,0.0,0.08317320386585085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06102294770142747,0.0,0.0,0.0,0.0,0.08134745690386545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13484430229038408,0.0,0.0,0.07963764824630898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11108819622332412,0.0,0.0,0.0,0.0,0.0646720571575285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5348560705868516,0.5799761192245835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.405999548964315,0.0,0.0,0.12268250662263185 fitness,white_girl_lover,2018/03/29,"Really winded after 5x5 squats Is it bad for me to be super out of breath after each set of 5 reps of heavy squats (5 sets total) (currently 240lbs). I feel like I'm the only one in the gym who is super winded for like a minute straight after doing squats. I have to sit and take 3-5+ minute rests. Do powerlifters go through this during training? I've been on 5x5 SL for a year, started my squats with 95lbs. Ive been Eating up to 2500 cals a day now (was ~2000).",2.7759183673469394,3.565274551020412,4.078163265306124,90.75969387755104,73.89795918367345,6.824489795918367,20.12244897959184,6.868970318607317,0.1494734693877553,358,6,81,3,7,118,71,98,0.035,0.8170000000000001,0.14800000000000002,0.8807,2,0,0,0,0,0,16,0,0,0,2,1,5,0,0,5,0,10,2,1,0,1,6,15,1,0,0,0,0,1,2,0,0,0,0,0,0,3,4,1,0,1,1,0,1,0,1,0,1,3,1,5,4,18,11,3,17,0,0,0,0,1,5,0,0,10,46,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3126315797915769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24147496049833336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38313312355389534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18932195000441635,0.2674913008250846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2127959519592672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36585302778608697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2537219729455589,0.2847692203213205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23986804155496064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2650219296476471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2815231134747419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24111923223217055 fitness,Bootpiss13,2018/03/29,"Programs and DOMS Hey r/fitness! I have been routinely working out for around 4-5 years I have just been recently noticing that I am much more sore now than I have ever been before. I have used Nsuns LP for most of my training so I am accustomed to high volume and workload however since I have begun 531 implementing SSL (Second Set Last) I find myself being more sore than usual, is this due to the fact of focusing mainly on one lift per day and exercises pertaining to that lift, ie lack of frequency, or is it just possibly a lack of sleep and or food? I sleep 7-8 hours, give or take a bit sometimes, and eat 3000 calories a day currently. 1rm’s Deadlift: 485lbs Squat: 390lbs Bench:285 lbs OHP: 175 lbs TLDR: Noticing DOMS quite a bit more on 531 than other programs, am I not doing something right? ",2.8233333333333337,5.116497490445858,3.899643312101912,85.74636518046708,77.28025477707007,6.989214437367304,25.753290870488318,8.021203637495839,1.6724152016985143,634,24,122,11,15,205,106,157,0.07400000000000001,0.926,0.0,-0.8701,2,0,1,1,0,0,21,0,0,0,2,6,0,0,0,5,0,15,7,2,1,2,20,18,9,0,2,6,0,0,0,0,0,3,0,0,0,5,7,2,0,1,1,0,0,1,0,0,2,3,0,12,0,16,14,10,19,0,0,0,0,2,6,0,4,12,77,17,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14877821673926006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14221253213929316,0.0,0.0,0.0,0.3649181929980375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2155658210741931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17101236125926553,0.0,0.0,0.0,0.0,0.0,0.0,0.15117568949091145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15275079742174152,0.0,0.2020902973130348,0.0,0.0,0.0,0.0,0.16032318182685154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1765785591544043,0.0,0.0,0.16458615742348912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13623058566873156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12285737153823115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3805497645738696,0.0,0.0,0.11324939304203985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18841026936956687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1777598423593004,0.0,0.0,0.0,0.0,0.16501747702857902,0.0,0.0,0.1427253086093741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1382489526273552,0.0,0.3344948406199505,0.0,0.0,0.12866231673786965,0.16529260285105438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12565849681123525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14434382913307872,0.1840664743274418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12167024509692095,0.0,0.0,0.0,0.0,0.0,0.10762413039770563 fitness,Slow_Dancing_Alone,2018/03/29,"Opinions on Boxing And BJJ together? Im 21, 5’6 and weigh 155 pounds. I feel implementing these two styles will make me into an all around fighter. Im naturally very quick and agile and light on my feet. Also hoping these will strengthen my legs and be functionally strong. Anyone have any experience or is currently implementing the two?",4.732513661202184,7.603714737704919,5.5913934426229535,73.08304644808746,73.75409836065573,8.656830601092896,26.560109289617486,9.2995712137729,2.7592928961748635,273,10,45,7,6,89,48,61,0.0,0.8390000000000001,0.161,0.8541,1,0,0,0,1,0,7,0,0,0,1,3,2,0,0,2,0,5,3,2,1,1,13,8,7,0,1,1,0,1,0,0,2,0,0,0,0,2,7,1,0,1,0,0,0,0,0,0,2,0,2,4,2,4,5,1,6,0,0,0,0,0,4,0,3,2,28,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.212272052511728,0.0,0.0,0.0,0.1805081155966048,0.0,0.0,0.0,0.0,0.1856016277895185,0.0,0.0,0.2362976321070256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2596509853434689,0.0,0.0,0.13421430073997515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26364154019638736,0.0,0.0,0.0,0.0,0.5734409062623679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17718307788616067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.51859208365499,0.0,0.0,0.0,0.0,0.21901557256230256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mattdiehlson,2018/03/29,"Does anyone alternate between front squats and back squats? I was reading a paper recently that was talking about the different parts of the legs the front squat works versus the back squat. Front squat works the quads and back while back squat works more glutes and hips. Would it be a bad idea to say, do front squats on Mondays, back squats on Wednesdays, and front squats on Fridays? (and then rotate the order next week?) I'm curious if anyone has done something like this and what your experiences were. Thanks!",6.1799539170506925,8.147017010752691,4.436589861751155,86.91774193548392,67.06451612903226,7.464823348694317,26.1889400921659,7.957251820313856,1.423145622119816,414,12,75,5,7,117,60,93,0.036000000000000004,0.8759999999999999,0.08800000000000001,0.6164,1,0,1,0,0,0,12,0,1,0,3,6,3,0,0,8,0,8,2,2,0,0,10,10,9,0,2,2,0,0,1,0,1,0,1,0,0,4,6,0,0,1,1,0,5,0,1,0,0,4,1,2,2,7,4,2,21,0,0,0,0,3,3,0,1,13,45,6,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2339697932855143,0.0,0.0,0.0,0.0,0.0,0.0,0.6432435157338359,0.13969429945660822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17480013403905598,0.0,0.0,0.1464114232898036,0.1712130787353557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16365828277132788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1888691610875082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08173771577191352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17793281979428172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18117710296293216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16735220721477148,0.0,0.0,0.0,0.1651954108795988,0.0,0.0,0.0,0.0,0.1330491872033308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1288010498097268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13447497413248866,0.0,0.15403374420646684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13420352871734442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3654043164250969,0.0,0.0,0.11885004392619285,0.0,0.0,0.0 fitness,TheCap1417,2018/03/29,"Ways to increase strength without heavier weights I live in a very small town, and I am primarily lifting for strength not size. In the past I've always done this by low-rep high-weight, increasing weight as I get stronger. I've already maxed out the weight rack on my sitting rows because the cable machine has a very light stack. How can I continue to increase my back's strength without heavier weights? Is there a different workout that hits the same muscle as rows?",7.655113636363637,7.841549738636368,6.29218181818182,81.29827272727275,62.97727272727273,8.85818181818182,42.6,8.238735603445708,3.625788181818182,379,22,69,4,5,112,63,88,0.0,0.8029999999999999,0.197,0.9447,1,0,0,0,0,0,9,0,0,0,3,3,3,0,0,7,0,5,4,0,1,0,7,7,4,0,0,3,0,4,0,0,0,0,0,0,0,2,2,4,0,0,1,0,3,3,0,0,0,1,5,6,3,12,5,4,14,0,0,0,0,0,6,0,0,3,38,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15268830462266214,0.0,0.11513007536060715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10639350768109497,0.0,0.08434551509947465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1445611105952923,0.0,0.0,0.0,0.1415945871351113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07228956918346961,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1461893446081952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1221780989672282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13208425856000575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2283298654022145,0.0,0.10982703953923967,0.0,0.8424514308348986,0.0,0.0,0.0,0.0,0.0,0.2667562488522353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Nethertempest,2018/03/29,Ppl question on a cut Hello I'm doing a 1-1.5lb loss per week cut. I did this ppl workout for about 6 months. It's the first comment in this link. If I'm on a cut do I follow the same workout or reduce days or reduce sets etc? Any advice is appreciated https://www.google.com/amp/s/amp.reddit.com/r/Fitness/comments/50srbo/what_ppl_routines_works_for_you/,7.602988505747124,11.348711827586207,6.897241379310348,62.830229885057484,68.65517241379311,5.2459770114942526,20.011494252873558,6.42735559955562,0.15678390804597653,298,6,46,2,6,92,43,58,0.16,0.779,0.061,-0.5106,0,0,0,0,0,0,22,0,0,0,2,1,4,3,0,5,0,4,0,0,0,0,6,7,3,0,1,3,0,0,0,0,0,0,0,0,0,3,0,0,0,2,2,0,1,0,4,0,1,1,0,2,0,5,6,2,9,0,1,0,0,3,3,0,4,4,25,5,0,0.0,0.0,0.0,0.0,0.0,0.2942067003700887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6524285967972572,0.0,0.20474111196672232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19416826631674086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3357778623501713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2560939756032808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2403149433487427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33727255446871346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2415039539746361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RedWhiteNBrew,2018/03/29,"Research on Essential Amino-Acids (EAA's) There's a ton out there about BCAA's and it seems that without all 20 Amino Acids, the 3 BCAA's are pretty much useless. I havent been able to find much on EAA's though. It seems like these are things you would get in food so long as you're not depriving yourself of nutrients. Thoughts? ",2.641840796019899,4.630197985074631,2.502313432835823,97.01128109452738,76.61194029850745,6.257711442786071,23.106965174129357,7.1686216300943375,0.5275890547263682,263,8,59,3,6,78,52,67,0.044,0.826,0.13,0.6575,0,0,0,0,0,0,8,0,1,0,0,5,3,0,0,2,0,5,1,0,0,1,10,9,4,0,1,2,0,0,1,0,1,0,0,0,0,5,2,1,0,4,0,0,0,3,2,0,0,2,1,2,1,9,6,4,5,0,2,0,0,1,4,0,2,2,33,7,1,0.2619384381140432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2394069870213185,0.0,0.3167369991030225,0.0,0.0,0.0,0.13685202280424502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12796988984095076,0.0,0.0,0.23180727500898055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3851097820735852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2664855601303225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4769178326785972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17402025917331307,0.0,0.2573531855129561,0.20794986105508767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25249930704697565,0.0,0.0,0.0,0.0,0.18607355105527928,0.0,0.0,0.0 fitness,Rockyrowd,2018/03/29,"Am I eating more due to exercising or am I binge eating? I'm 17, 142lbs, and around 5'6. I run/walk about 6 miles every fews days and most recently did it on the 27th. After my workout, I had Waffle House patty melt and a waffle (By the time I ate half the waffle I was full). Then yesterday morning, I had WaHo again (just waffle and hash browns) ran errands and walked about 3 miles. And even after having WaHo back to back, I was somewhat hungry again and ate steak tacos. But today, I haven't exercised at all yet it's only 1:26pm and I ordered pizza around 11:45. It was a medium pizza and I ate 6/8 slices by myself!! I usually eat only 3 maybe 4 but that's pushing it. I'm so worried I may be binge eating. I could have eaten the whole box but I had to stop myself. Is this normal for people who do a lot of cardio like I did or am I indeed binge eating? 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I'm limited to walking, biking, and swimming due to an injury. I used to work out regularly, so now that energy gets channeled into walking in addition to whatever walking I get from my commute and work and day to day activities. I do 3-5 miles all or almost all weekdays 8-12 miles on saturdays 6-10 mikes on Sundays This is all or almost all on concrete since the local parks are small and I don't fancy walking in circles for hours. This has been fine for three-ish months now, and I've started adding weight in my backpack on the short weekday walks for the last month-ish. I've noticed in the last two weeks that the area right above my knees, the backs of my knees, and the sides of my hips ache most of the time. I've cut down on weight, but am wondering if this is because I don't take rest days. My logic all this time is that my weekdays are much shorter than my weekends so they're like active rest days. And obviously there are sporadic days off like if I'm sick or working late or traveling somewhere that cuts into my weekend walk time, etc. I have doctors appointments coming up in a few weeks and will be following up with my providers then. But until then, how important are regularly scheduled rest days?",4.580524444444444,5.870548688000003,5.0722666666666685,83.43457777777778,70.12,7.955555555555558,30.68888888888889,8.344100000000001,2.2235022222222223,1012,42,196,15,18,323,141,250,0.06,0.866,0.073,0.6454,0,0,0,0,0,0,27,0,0,0,4,8,5,2,0,10,0,17,7,3,3,6,37,27,23,0,2,8,0,2,2,0,1,2,0,0,0,8,14,2,1,2,6,0,11,2,2,0,1,1,2,16,3,33,24,13,67,0,0,0,0,0,26,0,10,32,124,24,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25556277088573937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09812298728658027,0.0,0.07778889977566192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10992334240223044,0.0,0.0,0.0,0.0,0.0,0.0,0.5760780548630193,0.0,0.0,0.0,0.0,0.0,0.0,0.1306126105983042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1423171042593143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13334025040707165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12566857498682069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2080357648372463,0.14394784000734073,0.0,0.0,0.0,0.0,0.1246860426781244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20371162415684946,0.0,0.09380686109652407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14528301582045186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1089768813384696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10555899197158557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0903218864434448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09594564012222456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22322846291754025,0.0,0.0,0.0,0.0,0.0,0.0,0.12465487026948595,0.0,0.0,0.11021269102614298,0.0,0.0,0.0,0.0,0.20471953187313746,0.3107853207928875,0.0,0.0,0.0,0.0,0.0,0.0,0.13838587271265487,0.27870131775939583,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kiler1111,2018/03/29,"As an intermidiate lifter most routines leave me tired and on the same level Hey so this isn't about me bragging that i am intermidiate or something but most the programs I have tried leave me really tired after 1 or 2 weeks or some don't make me progress at all. My lifts for reference these are all 1rm: Squat 135 kg / 298 lbs Bench 110 kg / 242 lbs Deadlift 165 kg / 363 lbs These lifts were at about 85 kg body weight or 187 lbs. My diet is around 2200 calories and 160 grams of protein daily. The strongest I ever have been was on sheiko which sky rocketed my numbers but after 2 cycles of the program it had no effect. I tried switching it up and reading up on other routines 5/3/1 variations were the most common to pop up but when i ran one my strenght plummeted because of the lack of volume i assume compared to sheiko. Has anyone been in this type of situation that can help me out? For me it's either going to leave me tired in no shape to lift heavy basically really inconstent because after 1 workout i might not be able to recover for the next and the diffrence in my strenght is really noticable. Or I don't make progress on the routine. Any advice is really appreciated. ",4.104582737243678,5.710476914163093,5.00597281831188,82.22771936099191,71.70386266094421,7.924558893657607,27.965903671912265,8.515128840125781,2.0121008106819267,943,35,182,16,18,307,136,233,0.139,0.812,0.049,-0.9597,0,0,1,0,0,0,15,0,0,0,3,6,0,0,0,10,0,20,6,1,3,3,31,24,15,0,1,10,0,1,0,0,1,3,0,0,0,11,6,2,0,3,2,0,2,6,0,0,1,7,1,20,0,33,15,9,27,0,0,0,0,2,17,0,11,8,122,31,4,0.1426006694616451,0.0,0.0,0.0,0.0,0.13934772379979232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0969733452192368,0.0,0.0,0.0,0.0,0.09970970371829534,0.0,0.0,0.12694482891845008,0.0,0.0,0.0,0.0,0.0,0.1738560890645151,0.0,0.0,0.0,0.0,0.0,0.0,0.15839719675213626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12899046957045768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08104324668877025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09558222284703644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4529805571459714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19037410835598748,0.0,0.0,0.0,0.0,0.0,0.0,0.15127677530187228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15165742974178278,0.0,0.0,0.0,0.16235180733295632,0.0,0.0,0.0966299041615436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1426392592280052,0.0,0.3654145614238368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16028912720872635,0.0,0.0,0.0,0.10978096218994596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4916954764207595,0.0,0.0,0.0,0.19363298802134696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11438565550234753,0.1736491985602594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,movoo122,2018/03/29,"Do you do oblique isolation exercises? If so what Just interested to see. I generally associate obliques with core and don’t believe my current exercises hit them well (ab wheel, hanging leg raises). I tried Russian twists for a while however I found it more taxing on my lower back - not sure if this is a problem or the sign of a weakness ",3.773645833333333,6.2310099062500015,5.348125,75.71770833333336,74.9375,8.641666666666666,34.104166666666664,9.2995712137729,3.612216666666667,270,15,48,7,6,91,55,64,0.183,0.742,0.075,-0.7429,3,1,0,0,0,0,7,0,1,1,0,4,5,0,0,4,0,4,4,1,0,1,12,7,6,0,3,5,0,0,0,0,0,3,0,0,0,3,2,0,0,1,2,1,1,2,2,1,0,1,1,7,3,5,5,1,5,0,0,1,0,2,1,0,3,3,34,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29550367136402195,0.0,0.0,0.0,0.0,0.4329755149943672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4213661021056679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36772406125424495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3062380624646302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3621990511462316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2609150855823395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3455326626513707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,NeckingMyself,2018/03/29,"Problem with my Abs So my left abs are more bigger and visible than my right abs and when I do abs workouts , I feel more pain and sore on my right abs but I am a right hander , so whats the problem?",-0.7590909090909079,1.1492176363636375,1.5192727272727282,99.84390909090912,88.54545454545455,4.42909090909091,17.89090909090909,5.6839178017228535,-0.6088672727272724,152,4,38,1,5,51,28,44,0.222,0.778,0.0,-0.8391,0,0,0,0,0,0,3,0,0,0,0,3,3,0,0,2,0,3,2,0,0,0,8,4,7,0,2,1,0,1,0,0,0,2,0,0,0,1,4,0,0,1,1,0,0,0,3,0,0,0,1,7,0,3,4,2,7,0,0,0,0,0,6,0,0,1,25,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14135816542526736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3037518465608424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2974804513780261,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5350183375140932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7162495684815894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,pm_boobs_send_nudes,2018/03/29,"Which full body workout is optimal? So i've been quite busy with work lately and I can only afford to workout either 2 or 3 days a week. I've been doing PPL and it only hits 1 body part a week given my schedule. So I was thinking of starting this routine (https://www.bodybuilding.com/fun/iovate5.htm) in order to get more volume. Is this routine fine or should I pick another one instead? I've been working out for around 2 years now(used to do a 6 day PPL).",4.445032467532466,6.3004972045454535,5.001493506493507,81.59545454545456,71.27272727272727,6.392207792207793,27.34415584415585,6.868970318607317,1.312965584415584,366,13,67,3,7,117,63,88,0.0,0.939,0.061,0.5661,1,0,0,0,0,0,18,0,0,0,3,4,1,0,0,3,0,10,2,2,1,0,11,15,6,0,1,3,0,0,0,0,1,0,0,0,0,4,5,0,0,1,2,0,0,0,0,0,1,5,0,4,1,9,8,4,13,0,0,0,0,0,4,0,2,8,42,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22066885072459694,0.0,0.0,0.0,0.0,0.0,0.0,0.18733974936042336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4675116173184438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27143790116457645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10994828818771148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23738996362776166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14260227990834126,0.3201042431926418,0.0,0.0,0.0,0.227890311101527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22383306537610892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1489533245966508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13484399815152018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2531381837462041,0.0,0.0,0.0,0.0,0.0,0.33761091672357274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3064114320045293,0.0,0.0,0.0,0.0,0.0,0.13551901653166684 fitness,harry_powell,2018/03/29,"Is it wrong to target the same muscles with only a 48h rest window? I used to go to the gym everyday Monday to Saturday and do a PPL routine while resting on Sunday. I hit the same muscles twice a week with 72h of rest in-between. Now I'm only able to train from Mon to Thu (and occasionally Friday, but it's not sure). So I'm doing Push-Pull-Push-Pull and Legs on Friday. Is 48h between sets too little?",3.052627450980392,3.8315434588235284,5.0667647058823535,83.96877450980394,73.23529411764707,7.0784313725490176,24.75490196078432,7.1686216300943375,1.010843137254902,314,9,66,3,6,109,57,85,0.032,0.968,0.0,-0.3421,0,0,0,0,0,0,13,0,0,0,0,3,2,0,0,6,0,4,1,1,1,1,11,9,6,0,0,2,0,0,0,0,0,0,0,1,0,2,5,0,0,0,1,0,1,1,1,0,1,0,0,2,1,13,8,5,12,0,0,0,0,0,3,0,0,7,42,4,0,0.3510546768456279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19951246290957295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3518490115720353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5339858017413869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3308648783655567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3031985266234426,0.0,0.0,0.0,0.0,0.2815948864738849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3838231796442692,0.0,0.0 fitness,RMFbucketglove,2018/03/29,"How do you get up and go? I am REALLY trying to add running into my training but holy shit it’s so hard to do it consistently, I don’t have an issue with the actual running it’s just really hard to drop what I’m doing and go for a run, how do I make it habitual?",2.005499999999998,2.1202065500000025,5.796666666666668,80.22000000000001,75.16666666666666,9.333333333333334,23.333333333333336,9.516144504307137,1.7103333333333333,203,5,48,5,4,79,42,60,0.205,0.795,0.0,-0.9078,0,0,0,0,0,0,4,0,1,0,0,4,1,1,0,3,0,7,1,1,3,0,10,12,6,0,0,2,0,2,0,0,0,0,0,0,0,5,5,0,0,0,0,0,5,1,1,0,0,0,2,5,0,7,12,0,8,0,0,0,0,1,2,1,0,0,34,10,0,0.0,0.0,0.30233461298857384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16186547772687288,0.0,0.3521498503659985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5550665232009951,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3233662224385284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20680382545807732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39695066641743937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3180205026400237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2103439538259731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Buttonsafe,2018/03/29,"Are wrist curls / rollers bad for carpal tunnel? I read an articles saying the above and others saying that they're good for prevention, anyone know which is correct? Generally the articles against them say that the repetitive motion causes the nerve in the wrist to rub against bone and can cause nerve damage over time if that helps. ",10.117231638418076,9.801867728813562,7.880000000000003,73.59536723163842,58.152542372881356,11.256497175141243,34.92090395480226,10.504223727775694,3.5375039548022595,272,9,45,5,3,79,46,59,0.136,0.7809999999999999,0.083,-0.5514,0,0,0,0,0,0,5,0,0,1,0,0,3,0,0,6,0,3,3,3,2,1,9,4,3,0,1,1,0,1,0,0,0,0,3,0,0,5,2,0,1,1,2,0,1,0,2,0,0,0,4,2,1,7,4,0,5,0,1,0,0,5,2,0,1,2,26,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1875849026795829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22399935650225453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5511869560182411,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2250172833949837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17981982998681476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1474375409755478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2683487219676054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6400318216124089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15643396453010305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Green_armour,2018/03/29,What are some good accessories to HIIT training? I recently did my first session and felt like I was dying the whole time. What are some good exercises to boost high intensity training stamina?,5.9857843137254925,8.739630323529411,6.182941176470589,70.91990196078433,69.29411764705881,9.239215686274509,34.86274509803922,9.725611199111238,4.039933333333334,157,8,24,4,3,50,27,34,0.0,0.6659999999999999,0.334,0.9111,0,0,0,0,0,0,3,0,0,0,1,0,3,0,0,1,0,4,1,0,0,0,4,5,1,1,0,0,0,1,1,0,0,1,0,0,0,2,1,0,0,1,1,0,0,0,0,0,1,3,1,3,3,2,2,3,4,0,0,0,0,0,1,0,2,4,17,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3375569437214257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3122898903519932,0.0,0.0,0.27665649548749865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5456065880508286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3436432547947296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15890015331531632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3211439892570955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18965521304581845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3631287123714352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hashtagdrunk,2018/03/29,Women’s fitness? Are there any subs specifically geared toward women’s fitness on Reddit? So much of what I see on r/fitness is by and for men. ,1.918505747126435,4.252339931034484,4.048965517241381,83.2509195402299,80.72413793103449,5.2459770114942526,23.459770114942533,6.42735559955562,0.8295425287356322,114,4,21,1,3,39,24,29,0.0,0.835,0.165,0.5514,0,0,0,0,0,0,4,0,0,0,0,2,0,0,0,0,0,2,0,0,0,0,1,3,2,0,0,0,0,0,0,0,0,0,0,0,3,1,1,0,0,0,0,0,0,0,0,0,0,0,1,1,0,6,3,1,5,0,0,1,0,3,5,0,0,0,14,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5313670511253455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5744062135665852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6226608698115316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,FUBARRRRR,2018/03/29,"How strong should you be before incorporating bands to your compounds? I’m dying to reach a 3 plate bench so in order to boost my training I bought a set of various resistance bands. Most of the guys I see using these things are already repping 3-4 plates though. Is it too soon for me with a 1rm of 285? A big part of the reason I bought them was to use them for warming up and doing posture work for my shoulders so if I dont strap them on to the bench anytime soon I’ll still be getting good use.",3.6988571428571433,4.234152980952384,4.644761904761907,88.47857142857146,71.57142857142857,7.142857142857142,26.42857142857143,6.868970318607317,0.9587142857142859,393,12,87,3,7,128,75,105,0.0,0.879,0.121,0.8738,0,0,0,0,0,0,6,0,2,3,2,8,3,0,0,7,0,8,1,1,5,0,10,16,6,1,2,1,0,1,0,0,1,0,0,0,1,3,2,0,0,1,2,2,0,1,0,0,0,3,2,12,3,16,10,3,9,0,0,1,0,8,4,0,2,3,59,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2565496592800923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.197825052143684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2412796035955891,0.0,0.0,0.0,0.0,0.0,0.2724671632703995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1214622455161585,0.0,0.0,0.19499486491483187,0.0,0.0,0.0,0.23019372291593204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25175534220696594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23903020766896485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18525804813473365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1856604191762582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1544507053047289,0.0,0.22841237683313614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.602369392387339,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1692496590740532,0.0,0.0,0.0,0.0,0.0,0.0 fitness,tjbay12,2018/03/29,"Who else feels like they have to force feed themselves? I'm 6'4"", 225 lbs, 24yo and male. I have a fairly physical job that I work 40+ hours per week where I'm always on my feet burning calories. I calculated my BMR using the Mifflin St. Jeor Equation, and I need to eat 4000 calories per day to maintain my current weight and 3500 calories per day to lose 1 pound per week. I plan on losing about another 20 lbs because I have a couple fat deposits I want to get rid of. My questions are: Does anybody feel like they're force feeding themselves to meet their calorie goals? And what would be the best foods for me to eat to get to my calorie goal without doing it in an unhealthy manner?",5.727826086956522,5.619926818840582,5.844746376811596,83.88277173913045,67.04347826086956,7.769565217391305,33.19202898550725,6.6274283507984215,1.9384028985507245,543,22,108,3,8,172,94,138,0.064,0.856,0.081,0.327,2,0,0,0,0,0,14,0,0,2,7,2,5,0,0,5,0,7,8,2,1,0,12,16,4,0,3,1,0,3,2,0,1,1,0,0,1,4,4,7,0,3,0,1,0,1,2,0,0,0,3,15,3,16,14,1,10,0,2,0,0,6,4,0,1,8,53,19,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14216346263893875,0.0,0.0,0.0,0.1791543681254555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10415046152839566,0.0,0.0,0.0,0.1792997834672348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18904570106051588,0.0,0.22037222520876185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1495146956796364,0.0,0.0,0.0,0.0,0.34965074148687203,0.1427258383283897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17277691781058654,0.2441149718594407,0.0,0.0,0.0,0.0,0.2065962418812476,0.0,0.0,0.0,0.17852738193056913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16825588383740314,0.0,0.0,0.0,0.0,0.0,0.16954533472766478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16694038517740933,0.0,0.0,0.0,0.0,0.3822818238181458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12668540582188995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1913945691024216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1475622186425452,0.0,0.0,0.10077358267952127,0.0,0.2740960958434244,0.20805304285173187,0.0,0.0,0.0,0.0,0.0,0.16469628764954286,0.0,0.1243830887479864,0.0,0.0,0.12136913739280393,0.0,0.0,0.0 fitness,SomethingClever757,2018/03/29,5/3/1 as weight loss program. It sounds crazy and I’ve seen variations of wendlers 5/3/1 for weight loss and I want to know if it’s real. I love that program for its simplicity but I’m not really trying to put on muscle as much. Would the basic format of it work to reach a goal like that? I want to get stronger but I want to try to lose a bunch of weight first. Would it work with a proper diet? Is there a better program to use prior? Send help,0.3799613152804646,2.629916957446809,1.9278336557059959,96.46136363636364,86.87234042553192,4.69477756286267,15.992263056092842,6.11248444174946,-0.6109872340425535,350,7,79,3,11,113,60,94,0.085,0.693,0.222,0.9159,0,0,0,0,0,0,11,0,0,0,8,1,6,0,0,5,0,3,5,0,1,0,15,12,7,0,6,4,0,3,1,0,2,0,1,0,0,7,3,4,0,1,0,0,2,1,3,0,1,1,5,4,3,16,9,2,5,0,3,1,1,3,1,0,1,3,45,11,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15809111277224025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1520458740984564,0.0,0.0,0.0,0.0,0.09339024390176802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11981331486642663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09823711056411444,0.0,0.0,0.0,0.0,0.0,0.0,0.08732891907212688,0.0,0.0,0.0,0.0,0.19997712608295531,0.0,0.0,0.16133014349477998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13140286763701833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17969455751019614,0.0,0.0,0.0,0.20345825974465434,0.11451274253873668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24272097332844125,0.0,0.0,0.0,0.0,0.15438384230686605,0.0,0.0,0.3162966721470973,0.0,0.0,0.653013253417387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.260266338302039,0.0,0.0,0.25395977290854604,0.0,0.0,0.0 fitness,LoveMockdown,2018/03/29,"Doing deadlifts on off days at home? So I do Phrak's GSLP 3 times a week with accessories. I want to practice my deadlift form at somewhere convenient. My school gym is not convenient sometimes and is crowded. So besides my 3 days at the gym, I want to buy this (https://www.ebay.com/itm/Olympic-Grip-Plates-300-lbs-Weight-7-ft-Set-Steel-Bar-Cast-Iron-Lifting-Exercise/122925322734?epid=2199689163&hash=item1c9eeb91ee:g:GmkAAOSwBRVaZB7W#rwid) to deadlift at home 2-3 times a week besides my 3 days at the gym. Is this a dumb idea?",13.56950450450451,17.794450364864872,6.122702702702704,73.13288288288291,52.1081081081081,7.095495495495496,29.900900900900893,7.793537801064563,1.8602414414414408,453,13,60,4,6,106,42,74,0.066,0.895,0.039,-0.5879,0,0,0,0,0,0,40,0,0,0,0,2,1,1,0,5,0,5,0,0,0,0,6,7,3,0,2,1,0,0,0,0,0,0,0,2,0,2,2,0,0,1,3,1,0,1,1,0,0,0,0,7,0,11,7,1,14,0,0,0,0,1,7,1,0,7,35,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24839585082941315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4435482315083742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4599194968487284,0.0,0.0,0.0,0.0,0.25879906678785164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2320165751697605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2267373720956369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2673588814320799,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27043906788720196,0.0,0.3677863319951236,0.2791687537737632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,knicksallday,2018/03/29,Can I just do 100 sit-ups every day for abs? See a bunch of ah excercises everywhere and I’m wondering if I could just stick to the original an excercise (sit up) and just do 100 a day? What would be the downside/upside? ,1.8289130434782592,3.4840960217391337,4.286304347826088,84.81467391304348,77.91304347826087,8.947826086956523,24.54347826086957,9.516144504307137,2.141495652173914,171,6,38,5,4,60,35,46,0.0,0.93,0.07,0.4291,0,0,0,0,0,0,7,0,0,0,0,3,0,0,0,5,1,6,0,0,1,0,10,9,3,0,3,4,0,0,0,0,1,0,0,0,0,1,2,0,0,1,0,0,0,0,0,1,0,0,1,2,0,4,6,1,5,0,0,1,0,0,1,0,2,3,25,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3459405368454418,0.0,0.0,0.5588622788666375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3650588950506453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34526977288746924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4698760044233302,0.0,0.0,0.0,0.3077912048270392,0.0,0.0,0.0 fitness,KeepCalmJeepOn,2018/03/29,"Women's chest workouts. I finally got my girlfriend into the gym and surprise, her main focus is butt, abs, legs and cardio, all things that I'm happy to help her with. However , shes also asking for workouts with her chest that will make her breasts bigger/better formed, and I'm completely lost there. I imagine if there are exercises designed around that, they are different from chest exercises that I normally do, but any advice I could get or tips on things I should look into would be greatly appreciated.",10.863617021276596,8.586321425531917,10.14521276595745,64.18250000000003,58.14893617021277,12.804255319148936,40.52127659574468,11.20814326018867,4.543136170212766,410,16,68,8,4,132,70,94,0.02,0.8640000000000001,0.116,0.8335,2,0,0,0,0,0,13,0,0,1,1,4,4,0,0,1,0,10,9,6,1,1,18,18,7,0,5,3,0,0,0,1,3,3,0,0,1,6,8,0,0,1,5,0,0,0,1,0,0,2,1,12,3,9,11,3,5,0,1,1,2,10,4,1,2,1,49,18,0,0.0,0.0,0.0,0.0,0.0,0.23676102938539015,0.0,0.0,0.0,0.0,0.0,0.1937576259993709,0.0,0.0,0.0,0.16476414835479014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21568768796730986,0.22650657344889785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2540343581934801,0.0,0.0,0.19344725278172392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2531393915437951,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2654146609679249,0.0,0.0,0.0,0.0,0.0,0.0,0.12658547988951674,0.0,0.0,0.0,0.19377984696562967,0.2671233752630142,0.0,0.0,0.0,0.25792008124134624,0.0,0.0,0.0,0.0,0.0,0.0,0.1624005391341874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2034608981402976,0.0,0.2644859730297852,0.0,0.0,0.0,0.16172912134341078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2373907973078059,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3219307623894121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17211444356048194,0.0,0.0,0.0 fitness,Cyampagn,2018/03/29,"Simple pushups: What is the idea of proper form? See this video: https://www.youtube.com/watch?v=IODxDxX7oi4 I was extremely confused to the core when watching that video on proper pushup form. That's not a standard pushup? That's a yoga pushup. At least imo. I thought that a pushup starts from the top, with your body slant. Your forearms, imagine them as stumps, meet the floor perpendicularly. Your arms are the standing edge of a right angle triangle. Meaning your body is the hypothenuse of a right angle triangle. The video link I posted is wildly confusing because, his arms look to be slanting back. So his body is the long side of a scalene triangle. https://en.wikipedia.org/wiki/File:Triangle.Scalene.svg ???",6.718621118012423,10.610070930434784,4.133571428571432,80.05750000000002,74.47826086956522,6.06832298136646,26.475155279503106,7.447530270364453,1.7106894409937892,587,21,88,8,14,161,72,115,0.05,0.934,0.016,-0.5651,0,0,0,0,0,0,38,0,4,1,1,3,2,0,2,14,0,7,6,6,0,0,10,12,3,0,0,1,0,0,0,0,0,0,0,0,0,6,1,0,0,5,4,0,0,1,2,0,0,2,3,10,0,11,9,3,13,0,0,3,0,8,7,0,2,4,55,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1653832225291187,0.0,0.1311107547543355,0.0,0.0,0.0,0.0,0.0,0.0,0.7167160884231234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24279910899209295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19033900722693128,0.18061300737466168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2342851425826389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2059871597740668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3673542421673576,0.0,0.0,0.0,0.0,0.17139089134728225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15223471133526087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17074947326252055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,LoreJS,2018/03/29,"How long it takes to adapt to a new routine (fitness + lifestyle) Hi all, this is more of a personal experience question. Hoping to hear everyone's thoughts. I've been lifting for 4 years now and recently I started: * Hitting the gym every morning before breakfast 7-8AM (vs. in afternoon previously) * Leangains intermittant fasting (eat from 8am-4pm, fast until next day 8am) vs. normal 3 meals a day I'm curious as to whether anyone else is following a similar routine and if so, whether they have noticed a change for the better? I've been on this for about a week now and I have already noticed myself getting leaner but am worried about 1) not being able to get stronger and 2) not being able to stay alert after 6-7PM (I already notice my energy levels taking a dive after 6PM since I'm not eating dinner). Thanks!",3.1653629032258053,5.802464838709677,4.631995967741936,79.10799395161294,78.03225806451613,6.713709677419356,30.97782258064516,7.8658589789855275,2.6008790322580646,650,33,108,11,16,216,112,155,0.04,0.861,0.099,0.7739,0,0,0,0,0,0,27,0,0,1,1,6,3,0,0,9,0,9,5,0,1,1,19,22,12,0,3,9,0,0,0,0,0,0,1,0,1,3,4,5,0,2,1,0,1,3,0,0,0,3,1,6,3,19,16,2,23,0,0,0,0,5,4,0,3,17,63,9,0,0.2770086843718796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3056859714616659,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.096845456442769,0.14191406625540487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11785699387340655,0.0,0.0,0.1224958352274827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1465192290123369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17864768506317452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2834490394062992,0.11570260540734405,0.0,0.0,0.0,0.0,0.0,0.0,0.11669588193494987,0.13234683443185305,0.0,0.13548382355740873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14472560447248833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1561044598325309,0.0,0.0,0.0,0.0,0.13756606341054764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12257198435708623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13376835675836524,0.14730093921225046,0.0,0.13570484808591154,0.0,0.4730643347378744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1209366492352397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15515656145605755,0.0,0.0,0.0,0.0,0.0,0.13675632862027254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11457222312058933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09803408627714512,0.14762720018109013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2082760564915266,0.0,0.0,0.1275161896395759,0.0,0.0,0.0,0.0,0.0,0.10995697661048376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11109982884842902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1406578826505834,0.0,0.0,0.0,0.0,0.08919225532451128 fitness,PM_ME_BIRD_PICS_PLZ,2018/03/29,"Extraordinary lack of strength (First time in this sub, hoping I'm following the guidelines properly) &nbsp; I'm 22F, 5'6, about 120-130lbs, and have always been exceptionally weak in terms of upper body strength. Even in my body's weight distribution: the noodle-like nature of my arms is not consistent with the wealth of tissue everywhere below my ribs. I'm not here for (nor concerned about) body image issues, just trying to describe the disproportion clearly. &nbsp; I do not exaggerate when I say I have about the same arm (and/or upper body?) strength as a preteen, maybe even child. I would think just by being alive and inevitably carrying everyday objects that I would have a normal amount of adult strength? I genuinely struggle to lift and/or carry items that any sedentary non-active person could do without a problem. &nbsp; But it's not like I have spent every day of my life never having lifted any object (which the lack of muscle would suggest otherwise). I have led a relatively active lifestyle through intense equestrian training for most of my life, which requires plenty of strength, specifically the triceps in my case [side note: horseback riding at the competitive level actually takes a tremendous amount of fitness from the rider, so please don't say it's not effective exercise]. Even throughout all the years of that type of training, I would always feel my triceps burning and aching during the workout - but never once saw any increase in strength. I know this because when using the tricep pulldown at the gym, I'm hardly even able to do the lowest possible weight (10lbs IIRC). This is the same effect I have when trying to gain strength or muscle mass in any area. &nbsp; I am not trying to make any excuses - I know the only way to improve anything is by practice, and requires time and genuine effort. I have in the past done regular gym routines, and participated in physical activities. I am just hoping to get some insight on this, feedback, and hopefully suggestions - because it is frustrating when regular healthy folk don't understand just how incredibly weak I am. They assume I am just being lazy and am fully capable of performing tasks that require the strength that I just do not possess. &nbsp; **TLDR: Upper body (mostly arm) strength is essentially non-existent. Has always been this way (22 years), despite regular physical activity that engages the upper body. Individuals who are essentially unmoving still surpass me in strength. Wondering why this is, and best way to fix it**",8.003743953814947,9.488842780542992,7.680382274925886,67.1446380090498,62.371040723981885,10.440443126852863,38.318302387267906,10.47874826744603,4.526141426119518,2047,102,303,48,29,649,232,442,0.057,0.765,0.17800000000000002,0.9951,1,0,0,0,0,0,83,0,0,1,20,21,22,1,1,24,0,37,20,13,6,4,66,57,20,0,12,18,0,4,1,0,4,5,2,0,3,19,10,2,3,10,5,2,4,13,5,0,1,5,7,27,17,47,45,14,45,0,0,1,0,10,22,0,9,17,205,46,5,0.07659914477453943,0.0,0.07474971574047698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19120987404589895,0.41497570680214396,0.0,0.2604502257164234,0.0,0.0,0.0,0.0,0.0,0.0,0.06303456947932945,0.0,0.0,0.0,0.0,0.0,0.0,0.09338825537400376,0.0,0.0,0.0,0.08038607664919695,0.0,0.0,0.5105062908205278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06115818417333167,0.0,0.0,0.049400111490438096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07838751975938056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20237205079937376,0.0,0.06453808316657385,0.0,0.0,0.0,0.0,0.0,0.038730829144787725,0.0,0.0,0.0,0.0,0.06515519341453199,0.0,0.0,0.0,0.0,0.04001989163158612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06861778811263222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2282407029470961,0.0,0.0,0.0,0.0,0.0,0.0799496060620269,0.0,0.0,0.0,0.0,0.08419377345477895,0.0,0.0,0.0,0.0,0.0,0.10820848252018904,0.0374224729645867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0511305239391122,0.0,0.07695413655085206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11815596527522333,0.0,0.0,0.0,0.07505089834067925,0.0,0.0,0.0,0.08157558925923987,0.0,0.05825710129069658,0.0,0.0,0.0,0.0,0.07312255106119205,0.0,0.06688341865038086,0.0,0.08408285867097916,0.0,0.08635402650030165,0.0,0.0,0.0,0.07329503660876874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12182942877852627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06117217596409622,0.0,0.0,0.08007805757574467,0.0,0.0,0.0,0.0,0.0,0.057593023989265725,0.0,0.0,0.0,0.0,0.0,0.0,0.04908163903361959,0.0,0.0,0.08933115462407751,0.0,0.0,0.0,0.0,0.15601737360598267,0.0,0.0,0.07974241112422673,0.0,0.06615706716953647,0.0,0.0,0.0,0.1824025071759602,0.0,0.1865542448112796,0.0,0.0,0.06911881392420703,0.0,0.0,0.07383884211580033,0.08306850500723527,0.0,0.0,0.0,0.2176553388440144,0.0,0.0,0.09865467566638464 fitness,houstoncambodia,2018/03/29,"I want affordable exercise that gets my heart pumping. Any ideas? Alright, I have been searching high and low for some way to exercise that actually gets my blood flowing and gives me a full body workout. Lifting doesn't do it **for me personally**; I even get sleepy when I lift sometimes since it's kinda mundane to me, personally. I don't have loads of money to throw at this. I don't have a partner to play a sport with, and even if I did, coordinating schedules is a real hassle. I have access to a very basic gym, but weights and cardio equipment is about all that there is. I totally understand that the obvious answer would be just to go jogging, but I hate jogging/cardio machines. This is the part where you probably roll your eyes and say ""beggers can't be choosers"". I get it, but please, humor me. What can I do? I'm not opposed to just doing some aerobic workout in my living room, but I live on the third floor so it would have to be pretty toned down. ",2.3108421052631556,4.6360856631578935,3.774210526315791,85.81447368421055,79.21052631578948,6.526315789473685,26.315789473684212,7.669130373188453,1.5881052631578956,756,31,148,12,19,249,118,190,0.037000000000000005,0.8809999999999999,0.08199999999999999,0.7193,1,0,0,0,0,0,29,0,2,0,0,9,5,1,0,8,1,24,8,4,0,3,28,34,12,0,4,8,0,1,0,1,2,3,1,1,3,11,6,1,1,3,8,1,4,5,2,0,1,2,3,22,3,17,27,6,17,0,1,1,0,7,10,0,4,2,108,33,0,0.0,0.0,0.16412707836115056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11437350411806667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18681878400774068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2221729749111928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3514848357484966,0.16134110934453538,0.09558502996822273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16605067996537307,0.0,0.0,0.0,0.19930340979665406,0.0,0.17769969567594834,0.0,0.0,0.0,0.0,0.0,0.18986360861465887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.297025902440844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1821310497109369,0.0,0.0,0.29371028331411964,0.0,0.18461975135577,0.0,0.0,0.0,0.1711075061450372,0.18133494660336333,0.0,0.0,0.0,0.0,0.0,0.0,0.19143459214873876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13374972737856064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13912672595724296,0.0,0.0,0.0,0.0,0.0,0.16634208232741227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1750894813397391,0.0,0.0,0.0,0.13877258874252188,0.09920155040887334,0.13349968532535014,0.0,0.2048074889210996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2389516434965535,0.0,0.0,0.0 fitness,Chief_Leji,2018/03/29,"How to know if I'm eating too little | Trying to cut Before I was just going to boxing classes. These classes were not intense and primarily instructional based. During this time I was lifting 3 days a week and jogging 20-30 mins (1.5-2 miles) 3 days a week as well. Now I'm on the boxing team at the gym I was taking classes at. The training is a lot more rigorous than the instructional training. I was cutting on 2000-2200 calories before, but now that I'm going through more rigorous practice (3 days a week) I'm not sure if I can continue to cut on 2000 calories. I don't feel weaker per se but I do feel like I'm recovering a little bit slower. I weight 170 and I'm 5'8 I'm around 17% body fat. I'm trying to get to 160ish. What are some ways I can be sure that I'm eating enough or to kind of gauge how many calories I burn during boxing practice?",2.075499999999998,3.587035550000003,4.167777777777779,86.555,76.83333333333334,6.355555555555558,24.222222222222214,7.03164865440522,0.9076222222222221,669,22,141,7,15,230,98,180,0.097,0.8540000000000001,0.049,-0.5854,1,0,0,0,0,0,21,0,0,0,1,8,8,3,0,9,0,12,5,2,2,2,21,28,11,0,2,8,0,3,1,0,0,1,0,0,0,5,4,4,0,3,3,0,3,3,3,1,0,5,3,10,5,17,22,6,24,0,0,0,0,1,9,0,5,12,75,15,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13967679513973014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2670255250166689,0.0,0.0,0.0,0.1712972665060083,0.17428368677914785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3035680594499529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3211015573850297,0.0,0.0,0.0,0.16212257905330407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15866958311955315,0.11209142201692167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08197525926872673,0.0,0.1783430024152918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1633901655808734,0.08622969886206068,0.0,0.0,0.0,0.0,0.0,0.0,0.0766548033660262,0.31451573603725325,0.0,0.0,0.0,0.0,0.0,0.13339318577601342,0.0,0.0,0.0,0.15907485539772528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2957581443332101,0.0,0.11797141074374615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09149130922813094,0.0,0.0,0.0,0.0,0.21305346133890965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12454217313283705,0.3775739880067627,0.1910653922662816,0.14107449866154312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MegaDragonHero,2018/03/30,"How much volume for very high frequency program? I'm alternating upper and lower everyday so each bodypart is trained every other day. Under the understanding that protein synthesise is maximised in 48 hours so you are able to train a bodypart usually again in 48 hours. But on such a high frequency program I assume you will be doing much less volume training a bodypart 4 times a week than once a week. I am currently doing around 3 sets per muscle group every other day. is this optimal? or am I able to add more to such a high frequency program How many sets is optimal for bodyparts on a very high frequency program for maximising muscle growth?",6.67625,7.951058791666667,7.271666666666667,69.64500000000002,65.25,10.333333333333336,35.83333333333333,10.411451182825502,4.196833333333334,525,25,82,13,8,173,72,120,0.019,0.903,0.078,0.7711,2,0,0,0,0,0,7,0,2,0,0,8,0,0,0,8,0,11,0,0,2,0,10,13,7,0,0,2,0,0,0,0,1,0,0,0,0,4,4,0,0,2,0,0,1,0,0,0,0,0,0,5,0,13,11,5,25,0,0,0,0,3,11,0,2,11,56,9,4,0.3039626528913448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13529560244900704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19603076491204927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2561016448626789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6423064629747912,0.0,0.0,0.2993419844842377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1540852106034762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2234475242662348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.161855152530731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08862153365192317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15821792073929836,0.0,0.0,0.16738595931983866,0.2508010221796033,0.0,0.0,0.24382050540485514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,OldFatherTime,2018/03/30,"Hammer curls and forearms I have been using 15-lb dumbbells, and I complete all of my sets with good form. I tried to move on to 20 lbs (my gym doesn't have 2.5-lb increments). After a few reps, my left hand loses grip and slips up the handle (so that it hits the top end of the dumbbell) and my left-arm form totally breaks down. Can anyone confirm that this is the result of a weak forearm? My bicep feels fine and I can easily complete bicep curls afterwards. Should I keep doing the 15-lb sets? I'm seeing great progression in every lift (including forearm stuff like Farmer's Walks) except for this.",6.223559113300496,6.592109508620691,6.029753694581281,81.34775862068967,65.98275862068965,8.697536945812809,27.778325123152708,8.418075326091056,1.8412600985221683,477,13,89,6,7,149,83,116,0.053,0.789,0.158,0.9129,0,0,0,0,0,0,20,0,0,0,3,1,6,0,0,7,0,9,7,6,2,2,14,15,6,0,1,1,0,3,1,0,1,1,0,0,0,6,6,0,1,1,1,0,2,1,2,0,0,1,4,10,4,13,12,5,14,0,1,1,0,0,6,0,0,4,56,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15698235258195165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4707881486930506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19884889314892715,0.0,0.0,0.0,0.0,0.1891590453043077,0.0,0.0,0.0,0.0,0.0,0.1135188140924954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18830802486957798,0.0,0.2475226583660232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1995544736922544,0.0,0.0,0.0,0.0,0.0,0.0,0.4878607372450941,0.0,0.0,0.10968406422355294,0.0,0.0,0.0,0.0,0.2511688473140083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23861820513010465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17890510681233535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25700981154429603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15242730077176278,0.0,0.0,0.0,0.0,0.1939042353275833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SingleAsADollaBill,2018/03/30,"Full machine alternative to Phrak's Greyskull LP Variant? Hi Fitness, I want to take the step. Im ready to get off my ass and improve my life. Im about to join a gym and ive been looking at workout programs. I want to lift by myself, at least to start, and wont really have a spotter. I want to follow [Phrak's Greyskull LP Variant](https://www.reddit.com/r/Fitness/wiki/phraks-gslp). The gym im going to has many machines and free weights, but to be safe i'll need machine alternatives to the bench press and squats. Thanks for your input.",2.4503516295025705,4.925573349056607,3.085162950257292,90.10692109777015,79.66037735849056,5.363979416809607,25.674099485420236,6.574015621080383,0.8934641509433958,429,17,86,4,11,134,70,106,0.023,0.775,0.203,0.9169,0,0,0,0,0,0,26,0,1,0,0,1,3,0,0,5,0,6,3,1,0,0,11,17,6,0,4,1,0,2,0,0,1,1,0,0,0,0,5,1,1,0,3,1,3,1,0,0,0,1,3,8,4,16,14,2,9,0,0,1,1,2,5,1,0,1,42,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11451014206479995,0.0,0.12456247607519907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7102413866779901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15481012317664006,0.0,0.0,0.0,0.0,0.1840522022826944,0.0,0.0,0.0,0.0,0.0,0.0,0.2222095355724023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16251584111442652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14040942467323775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15513353269735675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1647926840898062,0.0,0.0,0.20178733465183848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3878261298930165,0.0,0.0,0.26689668818681456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,monkeynuts1,2018/03/30,"Need some advice with running/cardio *Background: I have been lifting casually on and off for a few years, but only did cardio once in a while, and usually did not run. Therefore, I know very little about proper training for improving run times/endurance/speed... *Now the issue is I need to be able to run 1.5mi on a track in 12:38 on may 20. Personally, my goal is to be able to run it in 12min or better. Ive been running on the treadmill a couple times a week for about maybe 2 months now and my best 1.5mi time at 0% incline was 11:45. I thought this was good until I went to the track the other day and was only able to run it in 13:27 with slowly walking 1/2 a lap. My split times were 8'12"" and 9'37"". *Does it seem likely I will be able to accomplish my goal of a sub 12min 1.5mi ? What would be the best way to train to get there? is it really just as simple as running more, or are there more specific things I should work on? *Lastly, my legs absolutely kill me after running outside (doing proper stretches) and continue to really hurt into the next day, for these days where they hurt should I take the day off from running or try and power through? ",4.200568181818183,5.1347326796536805,5.007724567099568,84.87444399350649,70.68831168831169,7.506601731601733,25.260010822510814,7.6454224807358475,1.2039283549783557,903,25,182,10,16,293,133,231,0.069,0.8140000000000001,0.117,0.8988,1,0,0,0,0,1,40,0,0,1,8,8,9,1,0,14,0,24,2,1,1,0,27,32,15,1,5,6,0,0,1,0,5,1,0,0,1,9,10,0,0,3,1,0,11,1,3,0,0,10,0,16,6,38,13,6,47,0,2,0,0,2,16,0,6,20,125,25,4,0.5033056273371105,0.0,0.0,0.0,0.0,0.12295610849834886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2640941022003491,0.11128323167042584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13922452590562098,0.0,0.3245904921967537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11011153654986887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06573910427748551,0.0,0.0,0.1055372202591546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26939954183947906,0.0,0.0,0.13133007800818894,0.0,0.0,0.13920827642898653,0.0,0.06915090255129888,0.10256531539674446,0.0,0.0,0.0,0.0,0.0,0.06147242664192205,0.1261111154310854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1264095378835943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1004334374811766,0.0,0.0,0.18659737265401002,0.0,0.0,0.13381781113771699,0.0,0.0,0.0,0.0,0.0,0.13400101674882914,0.0,0.19139330470502586,0.0,0.0,0.0,0.0,0.0,0.0,0.109866765096931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16121523637464974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11454763507258213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09460579864983527,0.0,0.0,0.0,0.0,0.0,0.08359347366427547,0.0,0.0,0.09989211208038487,0.22011116908268094,0.0,0.0,0.0,0.0,0.08542787077820825,0.0,0.0,0.0,0.0,0.0,0.13858001050709728,0.10381996324562948,0.0,0.09987514500789936,0.1009303538305974,0.0,0.0,0.1166423397362022,0.0,0.0,0.0,0.0,0.0,0.09160312276062678,0.0,0.0,0.08938346927909344,0.0,0.0,0.08102808062047885 fitness,laker88,2018/03/30,"A question about macros Hi. So I've been reading on the Getting Started links on how to go about making your own diet. But I want a better understanding of something. It says that you should eat 0.8 to 1.0 grams of protein per pound of bodyweight, and 0.4 to 0.5 grams of fat per pound of bodyweight. But eating 0.8 or eating 1.0 grams per pound of bodyweight makes a lot of difference. I weigh 160 lbs currently. Should I eat 130 or 160 grams of protein a day? That's 30 grams difference, I think it's quite a bit, especially when it's protein. What about fats? Should I go for 65 or 80 grams? One last question: when bulking, should I adjust my caloric intake every time I gain a kilo or should I eat a set amount that's good for someone who's my desired weight? Thanks.",2.665324675324676,4.723400467532471,3.2584415584415574,91.29337662337663,76.79220779220779,5.698701298701298,24.63636363636364,6.5431188927421005,0.7068623376623377,608,21,125,5,14,190,87,154,0.0,0.885,0.115,0.9378,1,0,1,0,0,0,23,0,2,0,3,7,3,0,0,8,0,6,10,2,3,0,24,16,11,0,7,6,0,1,0,0,5,2,1,0,0,8,1,10,0,6,1,0,2,0,0,0,1,1,2,12,3,18,10,4,12,0,0,0,0,7,2,0,7,7,66,20,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1207489044677012,0.14905442935712934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08804998234025481,0.0,0.0,0.0,0.0,0.2852877261844686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6985168295145033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1150316651449389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07133082588491986,0.0,0.15518528110263846,0.11451414139913099,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11128944841590573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11607216852626093,0.0,0.0,0.182268484586648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0925156595577754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30588770274519816,0.14521551610128292,0.13656605851797213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10857342958172177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11568067337556374,0.10510678047357604,0.0,0.0,0.09663600804447232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12569766288201042,0.0,0.0,0.0,0.08748234203838717,0.0,0.0,0.07961122302939606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14213162034293286,0.0,0.0,0.0,0.0,0.08052840748774423,0.0,0.0,0.16625567701716812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,itdowhatitdowhatitdo,2018/03/30,"Lifting/working out the same day as MMA training? Is it too much? Also, recovery tips needed? Hi everyone, so pretty much I like to workout in the morning - I usually follow military and law enforcement selection planning (so think heavy compound lifts, sprints, swims, rucks, etc) but I also like to practice MMA at night - usually from around 6:30 through until 8:30 or at the very least until 7:30. Quite frankly my body is pretty jacked at the moment, although it gets better when I stretch and stay mobile...which is ok on the weekends but sitting at a desk for 9+ hours a day makes it a nightmare. I guess what I'm asking is this, is what I'm doing just too much? Or is it perfectly fine, I just need to toughen up and get used to it OR maybe employ some better strategies to recover more quickly. There's a sports recovery place nearby where they have custom built saunas, a cryotherapy chamber, and massage therapists that focus on athletes. If I visited them once every weekend, could that maybe make it a little better - because as it stands a foam roller and a hot bath just isn't cutting it.",7.797496706192355,7.3677474057971075,7.4254194115063665,75.34324110671938,62.8647342995169,10.039350021958716,37.17566974088713,9.339509955726095,3.4664241545893715,871,38,152,13,11,275,139,207,0.0,0.813,0.187,0.9904,1,0,0,0,0,0,34,0,0,2,6,14,9,1,0,13,1,10,1,1,3,1,28,23,21,0,4,9,0,1,2,0,0,0,0,1,0,13,7,0,0,1,7,0,3,1,1,0,0,0,1,10,8,22,22,8,33,0,0,0,0,5,14,0,6,15,101,23,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21717760511236453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12087920483995662,0.12694250074058824,0.0,0.0,0.0,0.0,0.08277448550584038,0.0,0.0,0.0,0.0,0.36027765989901833,0.0,0.15082872894788382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1084148581456025,0.0,0.0,0.17514274342854594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15143838153925787,0.0,0.0,0.11440639100178232,0.1297502828445909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1418861901440405,0.0,0.0,0.0,0.0,0.0,0.149584672338299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13372282766288407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13267732365678878,0.13609423112766847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1812777332975941,0.0,0.27283255415931545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2994571726779462,0.2013686571162536,0.0,0.0,0.0,0.1274268866197594,0.0,0.0,0.0,0.0,0.14460870703124798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14186849815981195,0.0,0.0,0.0,0.0,0.2762883593571496,0.0,0.0,0.0,0.0,0.0,0.14442617251237755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14473085859045953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.157659154945151,0.0,0.08700681691762621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1172763571950842,0.2991003594751933,0.11203848308944528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09885454203133624,0.0,0.0,0.0,0.0,0.0,0.0 fitness,thesisterfister,2018/03/30,"Making progress on main lifts while accessory/isolation exercises have stagnated. So I keep a workout journal as a way to plan and track progress, and I was just looking at my numbers from a year ago out of curiosity. In that time, I've increased the numbers on my main lifts from: Squat: 275x5 to 405x1 Bench: 215x3 to 275x1 Deadlift: 335x3 to 445x1 OHP: 135x2 to 185x1 However, for the majority of my accessory and isolation exercises, my numbers have barely changed! In a year my max number of pullups have increased by 2 reps, dips by 5 reps, my BB curl has increased from 80x8 to 90x8, etc. Is this something I should be concerned about? I will admit my focus has definitely been on the primary lifts in this time period (I ran nSuns before transitioning to a 5/3/1 FSL based program), and I often feel so wiped after these lifts that I will really just focus on TUT and MMC for my accessories instead of increasing actual weight lifted. I guess I'm wondering if, in your guys' opinion, progressive overload on accessories is a requirement.",8.636858638743455,8.262877842931939,8.477848167539271,68.2998089005236,61.146596858638745,12.24732984293194,39.51884816753928,11.602472056035307,4.74742052356021,832,39,143,22,10,269,118,191,0.028,0.875,0.097,0.8687,1,2,1,0,0,0,27,0,1,0,5,7,0,0,0,9,0,13,3,0,1,0,19,22,10,0,2,3,0,2,0,0,3,2,0,0,1,5,6,1,2,3,3,0,5,0,0,0,0,3,3,17,0,32,15,8,25,0,0,1,0,3,11,0,5,8,92,22,2,0.0,0.0,0.2400476888040349,0.0,0.0,0.0,0.2180525070986958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20931669787008447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26022147844934324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27434036970434217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.124378346185948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2709822562436303,0.2435656628372204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21864442128179973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20656700685354612,0.0,0.0,0.0,0.0,0.0,0.16419813744224074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15758547971205825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18937270066682624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2868738294625233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19525291766846994,0.0,0.2995457230834685,0.0,0.0,0.0,0.0,0.0,0.0,0.2667622537672809,0.0,0.0,0.0,0.0,0.0,0.0,0.3168149423557419 fitness,notnickbutniko,2018/03/30,"Anybody done the 10K kettlebell challenge? All in the title. I’ve not done any extensive kettlebell use before and I was looking to try that out. Edit: Realized that beyond the first question there really wasn’t much to this post. So follow-up: If you did do it, what kind of results did you get out of it? I’m not able to do the 50+ lbs weight like he says, but I’ll be starting at 40.",-0.04085365853658374,2.174346621951223,2.4299512195121937,92.24614634146343,88.8780487804878,5.719024390243902,20.39512195121951,7.1686216300943375,0.6256741463414635,301,10,66,5,10,103,63,82,0.0,0.957,0.043,0.3094,0,0,0,0,0,0,12,0,2,0,2,3,3,0,0,4,0,9,1,0,2,1,12,14,4,0,1,4,0,1,1,0,0,0,1,0,0,6,3,1,0,2,0,0,0,3,0,0,1,6,3,3,3,10,7,2,8,0,0,1,0,5,5,0,2,3,42,9,2,0.24733751602224935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16819799245995348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21046600886608907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.506224305284269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2103851647760967,0.0,0.0,0.0,0.0,0.12922364364211836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2575639616147499,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12083661682796265,0.0,0.0,0.0,0.20770121991348986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18182153329569625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23688096994497398,0.0,0.0,0.0,0.0,0.0,0.2770746237946501,0.0,0.0,0.0,0.1584507462029148,0.0,0.0,0.0,0.0,0.0,0.0,0.19669272014187067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1750667668797566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1679259377181518,0.0,0.0,0.0,0.0,0.21362020044992916,0.0,0.0,0.0,0.0,0.0,0.30119046140033057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,wezzer,2018/03/30,"Friend outperforming me on a cut, while I'm bulking. Heya guys, So I weigh 166lbs, 175cm tall. About 12% body fat. I'm currently on a bulk. 2800 calories per day, with a 40% protein, 20% fat, 40% carb split. My friend is 175cm tall and 174lbs. He's eating 1600 calories a day, doing a ton of cardio, and has a similar split for proteins/carbs/fats. He has been outperforming me in gym like crazy though. Higher reps, heavier lifts. Today he performed a 352lb deadlift to my 308lbs. I'm a little disheartened that he's so much stronger than me. Is there any advice I could follow to close this gap? It's not a huge deal, but the competitive aspect is part of why we enjoy going to the gym together. If he suddenly leaves me behind in the dust, we won't have that competitive edge anymore. Cheers guys.",2.295283018867924,4.409624440251573,3.535194968553462,88.59675471698117,78.18238993710692,6.504150943396226,22.549685534591195,7.554174236665415,0.8894583647798737,622,19,129,9,15,202,108,159,0.044,0.821,0.135,0.9294,1,0,0,0,0,0,32,2,0,0,1,5,7,1,0,12,0,10,6,3,0,0,10,15,8,0,2,3,0,0,1,2,1,3,0,0,2,4,6,4,0,0,2,0,2,2,2,0,0,1,0,10,5,14,12,3,17,0,1,0,0,12,9,0,1,7,63,14,0,0.0,0.0,0.0,0.0,0.0,0.2110726664708075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14688738354582975,0.0,0.0,0.0,0.2142139249288301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23992726804787864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17245839643494298,0.0,0.0,0.2786042171298901,0.2226864799817705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2210218892343482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33376207518523576,0.0,0.0,0.0,0.1227577581577667,0.0,0.0,0.0,0.0,0.4277478507720873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2287127756116116,0.0,0.0,0.0,0.10552667260053886,0.21648871073375303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1587848279726321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23390691367537686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21221886948628865,0.0,0.0,0.0,0.20474271115260312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19490637228650384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,rozex19,2018/03/30,"Is 2lbs per month decent bulking progress? I started bulking on New Year's Day. Today I weigh almost exactly 6lbs more than I did then. That's 2lbs gained a month on average. I'd say 80% of it is muscle and the rest fat. Is this considered reasonable progress for someone bulking? ",1.8776984126984104,4.6454147592592605,2.933386243386245,87.77166666666668,86.59259259259258,6.048677248677249,28.08465608465609,7.447530270364453,2.007421164021165,223,11,41,4,7,71,42,54,0.0,0.8370000000000001,0.163,0.8205,0,0,0,0,0,0,7,0,0,0,3,0,0,0,0,2,0,4,2,1,1,1,4,5,2,0,0,0,0,0,0,0,0,1,1,0,0,3,1,2,0,1,0,0,0,0,0,0,0,1,1,3,0,5,4,2,10,0,0,0,0,1,2,0,1,8,21,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3315555228726478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21353642398537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5285724037853544,0.0,0.0,0.0,0.0,0.3197849055192558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3404328241907221,0.0,0.0,0.0,0.0,0.0,0.2633093304109476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28054562488588003,0.0,0.0,0.0,0.2343590201562595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3138504278721191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21322185330810328 fitness,JetJaguar124,2018/03/30,"Cutting Alterations - Thoughts? I'm going to be starting my cut soon, so I was wondering if I should or could switch up my routine. Right now I'm running a 4 day 5/3/1 BBB program + body weight exercises. I don't do as much cardio as I'd like since sometimes I'm worn out after doing all the strength training and want to get home, especially since I typically workout after long 10 - 12 hour shifts at work. For the cut, I was thinking of running 5/3/1 BBB 3 days a week (MWF) and then dedicating T/Th fully to cardio and bodyweight training. This would seem to alleviate my problem of being tired after lifting and skipping cardio, but would I overtrain? And what's a good cardio program to follow? Obviously I'm looking to loose fat, but I also need some more conditioning. I found this routine for fat loss: https://i.imgur.com/lhw1nyp.jpg. The problem with running something like this is to utilize Yohimbine I'd need to workout first thing in the morning, but I usually work at 7am so I'd need to be up at 4:30 or 5 to make this work, which is quite early for a 10 hour day. I'd be open to doing it fasted after work, but then the Yohimbine and caffeine might interfere with sleep. Plus, I don't know if Yohimbine is necessary this early in a cut. I'm not much of a cardio person (obviously), so does anyone know of where I can find some good cardio/HIIT routines I could check out?",6.1963888888888885,6.4008242222222265,6.768287037037037,76.5935416666667,66.03703703703704,8.824074074074074,33.91203703703704,8.472884824447931,2.700981481481481,1100,46,203,14,16,361,144,270,0.08900000000000001,0.848,0.062,-0.594,0,0,1,0,0,0,45,0,0,0,8,7,12,4,0,11,0,21,12,4,1,3,48,44,23,0,13,9,0,1,2,0,4,9,0,1,1,9,12,3,1,8,3,1,5,3,7,0,1,5,2,15,5,36,29,6,38,0,1,1,0,1,12,0,9,23,123,24,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1000412663695614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0874718158354338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13895628917217998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1997620278859027,0.0,0.0,0.2420346495528239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10947458536736117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11433780964178915,0.10640876392681234,0.0,0.13716410462792308,0.0,0.0,0.065358829861938,0.0,0.0710963896662849,0.2098534593323424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.125484046981474,0.0,0.2463937479187517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1375017844956457,0.0,0.0,0.0,0.0,0.0,0.0,0.12223366649873453,0.0,0.0,0.11070828138026964,0.1050512763131697,0.0,0.0,0.0,0.0,0.0,0.08350425447555702,0.0,0.0,0.0,0.0,0.0,0.0,0.1327097938909601,0.0,0.0,0.0,0.0,0.183923658627388,0.2782769722682757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10923122981934373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2394048375511391,0.0,0.0,0.0,0.13305770811471562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10683347938137512,0.0,0.0,0.0,0.0,0.0,0.1138850228350361,0.0,0.0,0.0,0.20696562892618187,0.0,0.12518889609253495,0.0,0.0,0.0963069766413688,0.12372566611092352,0.0,0.08854539857011266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08310991886548952,0.08015810048849595,0.0,0.0993142761795665,0.0,0.1437823821109898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13777838059319225,0.0,0.07378636681615931,0.0,0.10034651211666216,0.15233633387726778,0.0,0.0,0.0,0.0,0.0,0.0,0.13566404266243276,0.3642929413861511,0.0,0.0,0.17773284334459094,0.0,0.0,0.0 fitness,av0quez0r,2018/03/30,"20m TRX Workout every day - Is it enough? Hi everyone, First off my apologies if this was asked before, I tried searching for a bit but the questions and answers I found weren't exactly what I was looking for so I decided to post this. I'm a 28M with 82kg/182cm, my body shape is pretty normal and I never worked out before in my life, just a couple of gym sessions but I was too lazy to stick with that. Now I see that my belly is starting to form and I seriously want to avoid that. In order to do something about it, my best friend gifted me these TRX bands for Christmas and I have been using them for 2 weeks, every day. I'm doing a full body workout that I saw on on this youtube video: https://www.youtube.com/watch?v=C2SUgLvhIeI&t=233s My expected results, to be honest, aren't too overwhelming, I just wanted to get clean stomach area, maybe some abs definition that I had in the past and maybe get some slightly bigger arms and chest. If it helps I can post some pictures of my current physique. For me this is perfect since I get home from work and just get this done and I have been able to stick to it for 2 straight weeks, if I had to go to the gym I would probably skip it some of the days so this is working out quite well. My question would be if I need to add something to this daily workout like some weights (dumbbells?) in order to achieve better results. Anything really that I can use at home and doesn't take much space. My eating habits are not too bad but I don't pay much attention to it. I really wanted to know if TRX every day would be something good for me to do for 6 months or if I should be adding/modifying something in my daily routine. Hope it's not a silly question. Thank you!",3.315291545189506,5.0290330728863,3.9116982507288647,88.83623542274056,73.95626822157435,6.4160349854227405,25.369533527696795,7.021680442328713,0.95786472303207,1356,45,278,13,28,428,175,343,0.034,0.8,0.16699999999999998,0.9942,1,1,4,0,0,0,43,0,1,1,9,11,15,0,2,9,0,33,8,5,4,3,61,56,21,0,17,15,0,1,1,1,4,1,0,3,0,22,14,2,1,8,7,1,1,7,4,1,1,11,4,37,11,43,37,12,35,0,1,3,0,11,17,0,16,14,188,59,6,0.09447106611919194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10235936067054996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07774163795959088,0.0,0.08831769416493222,0.0,0.0,0.0,0.07887939415045728,0.0,0.0,0.16077583828926426,0.0,0.09914155549048527,0.0835519808726684,0.10313793641055026,0.2098721149621325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10453043779249062,0.0,0.24370408900230134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0966767002935175,0.0,0.0,0.0,0.09666748536744524,0.0,0.0,0.0,0.09761386500891764,0.0,0.0,0.0,0.23878784312727205,0.09027115214548537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08035704058041818,0.0,0.10358264784791328,0.07298811133807583,0.0,0.19742893159126404,0.0,0.05369008396210983,0.07923784811140483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06332196425508665,0.0,0.18952436403491785,0.09383108476677117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05191882730728905,0.0,0.0,0.0,0.0,0.0,0.06672770784132863,0.04615379098796734,0.0,0.0,0.0,0.0793319023941319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18981776738210546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07540590366979494,0.0,0.13889420715558104,0.07004909848884855,0.0728619101476103,0.0,0.0,0.0,0.09256158669024374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09018332223471484,0.0,0.0,0.0,0.0,0.0,0.0,0.1809543342550339,0.09611103720455408,0.10185578758133967,0.0,0.0,0.0,0.3174876443179771,0.10048160749114286,0.0,0.0,0.12104116805171053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07528120848683327,0.0,0.0,0.0,0.0,0.07814744213085598,0.0,0.0,0.0,0.0,0.29091376854901474,0.0,0.0,0.06686710683907288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07103048465239009,0.0,0.0,0.08697626509452998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06413965265128546,0.0,0.0,0.0,0.0,0.16318533804054947,0.0,0.0,0.1671644473740676,0.0,0.15155798166790346,0.11504030787978392,0.08494083396009207,0.0,0.0,0.0,0.0,0.0,0.0,0.20632818383921656,0.0,0.0,0.20132860459131324,0.0,0.0,0.0 fitness,Nocoxs,2018/03/30,"Back/bi and chest/tri or opposite? I read that critique custom routines is not allowed here so i am not asking that. Small gym, lots of people - thats why i chose custom not barbell or dumbell only. My routine includes back/tri and chest/bi, however on many other routines i saw that back goes with biceps and chest goes with triceps. Is it better that way, should i change mine to that? Why (for learning purpose)? Not sure if relevant here, but [M25] 183cm (6') 70kg (155lbs) lean bulking. Primary goal 76kg 10-12% BF.",1.4317986798679847,3.97041421782178,2.7637871287128704,90.2386179867987,85.03960396039605,4.950825082508251,24.258250825082502,6.42735559955562,0.8602864686468648,400,16,77,4,12,129,72,101,0.017,0.955,0.028,0.2521,2,0,0,0,0,0,27,0,0,0,2,4,2,0,0,0,0,4,3,3,1,1,18,6,8,0,2,8,0,0,0,1,1,0,0,0,0,8,5,0,0,1,2,0,0,4,0,0,0,1,1,7,2,6,4,1,4,0,0,1,0,2,2,0,4,1,41,15,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21719947179097496,0.0,0.0,0.5359479233192644,0.0,0.0,0.0,0.0,0.0,0.0,0.20547916568952854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24577691869293314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19752073489768293,0.0,0.0,0.0,0.235548631357085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17669929233283532,0.0,0.0,0.0,0.0,0.0,0.16107006271243052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2323953156302659,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21897057814768586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31547695642279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18441467920451984,0.0,0.0,0.0,0.0,0.4192877859249997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DiUnstoppable12,2018/03/30,"Any late bloomers in growth? Im about to turn 20 yo in 2 months. My voice cracks when i was 16 yo and then got my first growth spurt when i was 17 yo. Then i grow but much slower until 19 yo. My height right now (almost 20) doesnt differ much from my height back when i was 19 (maybe i grow 0.5cm from 19 yo to now). Im always told i look younger than my actual age. Also, im always underweight. Do i still have a chance of growing taller? What age do late bloomers usually stop growing taller?",0.7549056603773607,2.4866543018867944,2.0138113207547192,99.50430188679249,81.45283018867924,5.372075471698114,17.20377358490566,6.2581,-0.5983403773584905,380,7,94,3,10,121,64,106,0.028,0.8640000000000001,0.108,0.7131,1,0,0,0,0,0,15,0,0,0,1,9,0,0,0,1,0,7,0,0,0,0,4,11,9,0,0,1,0,0,0,0,0,0,1,0,0,1,1,0,1,0,0,0,6,1,0,0,1,5,2,12,0,10,6,2,31,0,0,1,0,1,7,0,1,18,46,13,0,0.0,0.0,0.16649903608925554,0.0,0.0,0.0,0.0,0.0,0.17084977385617406,0.0,0.0,0.13644354633638828,0.28393650646041463,0.0,0.0,0.1160264252551038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13119508862658008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1782600097494128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14512800205679238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13645919427501124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5528917486238586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38493018098218185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14327656183782414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17140920780598626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1361860524459267,0.0,0.2508484463359367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14570725984617647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13625614803494315,0.1426446990257658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1630332807133207,0.0,0.0,0.18558392486303815,0.0,0.0,0.0,0.0,0.1879121640381349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,LacunaMagala,2018/03/30,"Can I do cardio on top of a beginner's exercise program? Hey, I've read the wiki and am going to be starting [Phrak's Greyskull LP variant](https://www.reddit.com/r/Fitness/wiki/phraks-gslp) soon. On the off days, since it works on a three-days-on, four-days-off system, can I bike or run? I'm more interested in strength than endurance, but I do want to improve my cardiological health. Thanks.",5.955675675675678,7.149693486486488,6.127945945945946,77.48867567567571,66.83783783783784,8.622702702702702,31.016216216216225,8.841846274778883,2.403073513513514,314,12,59,5,5,100,57,74,0.0,0.768,0.232,0.9207,0,0,0,0,0,0,28,0,0,0,3,1,3,0,0,4,0,6,3,0,0,0,4,11,3,0,1,2,0,0,0,0,0,3,0,0,0,1,1,0,0,0,3,0,2,0,0,0,0,0,0,4,3,9,10,1,13,0,0,0,0,1,6,0,1,4,29,5,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2682477501790315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2363890452346618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.442126187281996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41605389319329616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3440709693410228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2944054167329601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3829428964626421,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2453329752027881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3028102446699765,0.0,0.0,0.0,0.0,0.0,0.0 fitness,lucam17,2018/03/30,"Looking for opinions about this program I've been doing the 5/3/1 for some months now and lately It started to become borning, so I was looking for something new and I found this. Any opinions? https://www.aworkoutroutine.com/the-muscle-building-workout-routine/",13.251261261261265,17.397163135135134,8.355135135135138,57.12747747747746,52.78378378378378,6.014414414414415,36.65765765765766,6.42735559955562,2.655511711711712,224,9,25,1,3,60,29,37,0.0,1.0,0.0,0.0,0,0,1,0,0,0,16,0,0,0,0,3,0,0,0,1,0,3,0,0,0,0,6,7,3,0,0,0,0,0,0,0,0,0,0,0,0,3,2,0,0,1,0,0,0,0,0,0,0,3,2,2,0,5,4,1,6,0,0,2,0,0,0,0,3,6,19,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2190114898127712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35568939195642685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3531215958558009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3632971205716729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5408976997155772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25706480374901136,0.0,0.0,0.0,0.0,0.31104705198565785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24793712156616465,0.0,0.0,0.2279553570781733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,motoraz,2018/03/30,"I eat more when I workout I'm trying to lose weight, so I cut down my calories. I started to workout but I been feeling hungry after workout. Am I gaining more weight if I eat after a workout?",1.2325000000000017,3.2899092500000013,3.6500000000000017,86.70500000000001,81.5,4.0,30.0,3.1291,1.102,150,8,28,0,4,52,25,40,0.099,0.75,0.151,0.4411,0,0,0,0,0,0,4,0,0,0,2,2,2,1,0,1,0,2,4,0,0,0,3,5,4,0,1,2,0,3,0,0,0,0,0,0,0,0,0,4,0,1,4,0,0,0,2,0,0,1,3,8,0,5,4,2,5,0,1,0,0,0,1,0,1,4,22,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5767917924610901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1425083609090707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3153103829377147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19949002637129096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19135299258040675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6864180353407892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,FatherSpacetime,2018/03/30,"Going to the gym before night shift and right after night shift without sleep in between As the title suggests, I don’t have time to go later in the day and I’m coming off night shift (12 hours). I was at the gym around 330pm yesterday and haven’t yet slept. Is it ok to go at 8am without sacrificing any part of my workout? Have people done this? Edit: I normally only go once before work around 3pm. this time is different because I have plans later in the day so I’d like to work out before I go to sleep instead of after. I’m not working later today",1.5052272727272715,3.442946905172416,3.5778996865203787,88.19343260188087,79.94827586206897,5.597492163009405,20.890282131661447,6.574015621080383,0.38828620689655136,435,12,89,4,11,148,69,116,0.0,0.95,0.05,0.6529,1,0,0,0,0,0,10,0,0,0,4,5,2,0,0,5,1,9,3,3,0,0,11,18,5,0,1,3,0,0,1,0,0,0,0,0,0,3,7,0,0,0,3,0,6,5,0,0,0,3,0,6,2,22,15,1,32,0,0,0,0,1,10,0,0,17,53,9,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09423063720116012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2467088681190481,0.0,0.0,0.0,0.0,0.0,0.08446944888212983,0.0,0.3537321552043821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1193636133018446,0.0,0.0,0.0,0.0,0.0,0.0,0.1787291207273006,0.0,0.0,0.0,0.0,0.14477352266296153,0.0,0.0,0.0,0.141802640316913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3937554571861212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13646105423206595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06769707078187855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3901085758404596,0.1357667084700811,0.0,0.0,0.0,0.14756984246824492,0.0,0.10538681164538348,0.0,0.0,0.0,0.1500550761360013,0.0,0.09606524246181536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11833586969478968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2773351009631809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1615996223268272,0.0,0.13134576754295113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2671482093604872,0.0,0.3026363244852717,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ItsTheNinja,2018/03/30,"Gaining weight while trying to cut? So a bit of background I’m 26, 5’11, and weigh around 188 lbs. About 2 weeks ago I calculated my TDEE to cut around 2000 calories with my macros being at 200g protein, 100g carbs, and 89g of fat. This is calculating at a sedentary job since I’m sitting like 12 a day but I did start an Arnold split 2 weeks ago and I’m hitting the gym about 6 days a week but I decided to base my diet on the sedentary calculator because I did not want to eat over. When I started I weighed about 183 and now I’m at 188 and I’m just wondering what I’m doing wrong here? I’m trying to lose body fat but also get some muscle too. I’m also taking creatine btw. Just wondering if anyone can give me some advice please and thank you. PS, if I do go over my calories it’s usually around 100-200 but my regular maintenance is at 2300 but I never reach it.",0.6840916808149409,2.673068903225812,2.94617430673458,91.37610356536504,83.08602150537635,6.066327108092812,21.617430673457843,7.273561745256523,0.6463698924731179,680,22,153,10,19,232,113,186,0.079,0.856,0.065,-0.3515,1,0,0,0,0,0,15,0,1,0,2,15,6,2,0,7,0,8,8,3,0,1,27,27,18,0,3,10,0,1,1,0,0,2,0,0,0,4,10,7,0,3,1,0,1,2,4,0,0,2,1,15,2,21,23,3,26,0,1,0,0,2,10,0,6,15,82,19,1,0.0,0.0,0.0,0.0,0.0,0.1436801077526097,0.26067387397478603,0.0,0.0,0.0,0.0,0.2351663755960789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10280972364362953,0.0,0.0,0.3926748037272216,0.0,0.0,0.0,0.0,0.0,0.08963067687465902,0.0,0.0,0.0,0.0,0.0,0.16052325283515315,0.16332183746148982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1896497761025369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15045268244274826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07681929512494293,0.1410485919613568,0.08356291799637701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14590874480607127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07183347774742206,0.0,0.0,0.0,0.0,0.1644936475694721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11340183090458494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16139938595178088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12162820052611295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2081431114688409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11055141147552312,0.0,0.0,0.1353693265381094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19965312546718747,0.0,0.0,0.0,0.0,0.0,0.16193738631769486,0.0,0.0867245741795134,0.0,0.3538258722806927,0.17904803092542207,0.0,0.0,0.0,0.0,0.0,0.0,0.3189046117607238,0.0,0.0,0.0,0.0,0.16075880382600302,0.0,0.0 fitness,Eli731,2018/03/30,"Intermediate lifter, little lost on what to do next Hey, I'm a 18 yr old 5'9"" male currently in college, been lurking on this sub for the past month or two. Started lifting around July 2017 because I was tired of looking like a twig and being super weak in general. I don't have any pics unfortunately of when I first started, but [here is a comparison from december 2017 to march 2018.](https://imgur.com/iWbcq38) &nbsp; I've played around with various routines but for the most part I've stuck with a 3 day/week routine involving a dedicated day for Chest/Shoulders/Triceps, a day for Back/Biceps, and a day for Legs (so essentially my own version of a ppl). As for reps and sets, I did 3 sets of 12 for pretty much every excercise until around early February, when I switched to 4 sets of 8. Have swapped in and out excercises every 6-8 weeks, currently I am doing:&nbsp; Chest/Shoulder/Triceps: -Bench Press @ 125 lbs 4x8 -Incline Dumbbell Press @ 30 lbs/dumbbell 4x8 -Cable Fly @ 25 lbs/arm 4x8 -Face Pulls @ 30 lbs 4x8 -Overhead Press @ 55 lbs 4x8 -Dumbell Lat/Front Raise Super-set @ 10 lbs/dumbbell 4x8 -Tricep Extension (V Cable) @ 30 lbs 4x8 &nbsp; Back/Biceps: -Pull Ups 4x8 (Last set is done on assistance machine to remove 25 lbs from my body weight) -Seated Cable Row @ 105 lbs 4x8 -Cable Rear Delt Fly @ 10 lbs/arm 4x8 -Barbell Curl @ 50 lbs 4x8 -Incline Dumbbell Curl @ 15 lbs/dumbbell 4x8 &nbsp; Legs: -Dumbbell Lunges: 40 lbs/dumbbell 4x8 -Seated Calf Raise: 90 lbs 4x8 -Leg Extensions: 110 lbs 4x8 -Leg Curls: 120 lbs 4x8 &nbsp; In addition I work my abs out 5-6 times a week. Since July 2017 I've gone from 130 lbs to 145 lbs. I know it's not the biggest transformation over a 9 month span but I personally have been very happy with it; even though I was skinny turns out I had a lot of fat to burn and now I've got a 6 pack and developed a bit of vascularity, and in general feel and look a lot better than I did 9 months ago. &nbsp; As for my diet not gonna lie it hasn't been A+. I always drink/eat something with high protein within an hour after workouts, and have cycled on and off creatine twice, but haven't really made too much of an effort to keep track of macros, and my sugar intake could be a bit lower, but college has made it difficult to afford to eat properly, so I've mainly focused on making sure the food I eat right after a workout is A+ in quality, and then not give a shit for the rest of the day. &nbsp; So what I'm getting at is that I'm ready to take this to the next level. I'm leaving for a trip to Central America for 3 1/2 weeks at the end of April but after that my only life obligation will be work until September. Because of this I can work full time, which means more money for me to properly eat and more time to invest in improving my physique. So I'm not concerned about what I should be doing for the next 4 weeks because I don't wanna pause a new fitness plan for my trip, I'm more concerned about what to do when I get back. &nbsp; Here's where I've been struggling. I've been looking at various routines this subreddit suggests since a lot of them from my view either seem to be routines that rely on linear progression (which doesn't work for me seeing how there's no way I could add 20 lbs per month onto my bench for example), or seem to be dedicated for people who are looking to be power lifters/body builders/lifting competitions ect. &nbsp; The other thing too is that I think I should bulk because I'm still a lightweight but the amount of food I have to eat seems ridiculous. I get that you need to eat more calories than what you're burning but do I really need like 3500 calories over 4-6 meals a day? Is 120 g of protein and 350 g of carbs per day really necessary? And won't bulking like this raise my body fat percentage like crazy and cause me to lose my six pack and look like a marshmallow in general? &nbsp; Basically what I'm getting at is that I want to increase my muscle mass without shooting up my body fat, and find a routine that's more for just looking and being strong, but not to where I'm competing in lifting competitions. What should I do? Any advice and/or constructive criticism is appreciated! 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I'm currently 5'8 150lbs. I see guys at the gym who have less muscle but wider shoulders and look much better imo. How do I get these fkers wider?? or am i fucked cuz genetics",2.2060285714285714,5.105142060000002,2.7717142857142854,87.91300000000004,88.4,6.057142857142857,17.142857142857142,7.447530270364453,0.5482857142857145,213,5,40,4,7,66,44,50,0.124,0.767,0.109,-0.4137,1,0,0,0,0,0,11,0,0,0,1,1,2,1,0,3,0,4,2,1,2,0,6,9,5,0,0,2,0,0,0,0,0,0,0,0,3,2,2,0,0,0,1,0,0,0,1,0,0,1,2,3,1,2,8,2,5,0,0,2,1,5,4,1,1,1,21,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2796425306037376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2972323108483473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3106972644285256,0.17558607513633434,0.0,0.0,0.0,0.0,0.0,0.0,0.665537050728283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2252649616013199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28221957667932296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2470548616867516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26780942029487337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,wontspendmoney87,2018/03/30,"I had an orgasm while running on the treadmill! Is this normal?? I recently started back working out and eating healthy. I’m a 30/F, 5”9 and 180 lbs and I have been struggling with cocaine and alcohol addiction for about five years. I’m currently in therapy and outpatient programs for the cocaine. I’ve been working out consistently for four weeks now. Today I did an interval workout on the treadmill where I ran hard for 30 secs and jogged or power walked recovery for 30 secs for about 20min. During the 12 min mark I started to feel very fatigued BUT my vaginal region started tingling as I was doing my workout. Even though I was exhausted, the tingling felt amazing so I kept going. Around the 18min mark I had a full blown orgasm and almost fell off the treadmill. My thighs do rub together when I walk and run (I’m pear shaped with thick thighs/booty area) and I was suspecting this was probably rubbing against my nether region but I’ve worked out hard before and this has never happened. I just wanted to share in case this has happened to anyone else here? It was truly a shock!!! 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So I've been following a healthy diet (following a caloric intake deficit mixed with a healthy eating habit: vegetables, fruits, good fats, nuts) and the first month managed to lose 3 kg. This week I started the gym combining light weight training with fat burning cardio, however my weight seems to be going up instead of going down. Am I retaining water, am I gaining muscle, shouldn't I be losing weight. Any help would be appreciated. Went from 78.5 kg to 80 kg in one week.",6.1690000000000005,7.918738218181822,5.863409090909091,77.51511363636364,66.81818181818181,8.772727272727273,33.75,9.188382445141503,3.193272727272728,484,22,81,9,8,150,82,110,0.065,0.747,0.187,0.9244,1,0,0,0,0,0,17,0,0,0,5,3,4,0,1,5,0,8,13,3,0,0,14,17,3,0,2,1,0,4,0,0,2,3,0,0,0,2,6,11,1,2,1,0,5,1,3,0,3,2,6,6,1,14,10,1,14,0,2,0,0,2,4,0,3,5,44,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10181473589117948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16630517093910427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1532009403077394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12614555956810874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1273517577339727,0.0,0.0,0.0,0.0,0.07822252189752334,0.0,0.1701786555620235,0.12557803477028495,0.0,0.0,0.0,0.0,0.13239690384846348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1003541617860202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3349967720500111,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1195050776696614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2029082971027773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13629946728439496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1059725884506555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10165005389183236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24019271024179714,0.7292745134926238,0.0,0.1387919423982517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10635679417608156,0.0,0.0,0.0 fitness,AtlaS_DotA,2018/03/30,"Anyone make better progress by doing LESS? Less workout sessions, exercises, time, etc To make a long story short, I love working out (I currently lift 6 days a week) and I'm at a crossroads between keeping that up or doing less (say 4-5 days) and even cutting down my overall workout time by doing LESS exercises (I sometimes take long rest periods between heavy sets) So on average I could be at the gym from 1.5-2 hours but it's come to the point where can I get more time for other activities (more sleep/time to do work) by doing less and still keep up my progress. I feel this could probably also help prevent from me getting ""bored"" going to the gym 6 days in a row Has anyone here made the choice to workout LESS for whatever reason and make MORE progress? I hope my question makes sense Thanks for reading! I look forward to any comments/tips/questions ",6.16397590361446,6.502966361445786,6.23821686746988,79.90407228915666,66.10843373493978,8.567710843373495,34.672289156626505,8.238735603445708,2.6752790361445795,680,30,127,8,10,216,107,166,0.008,0.8220000000000001,0.17,0.9801,1,0,0,0,0,0,24,0,0,0,6,6,6,1,0,8,0,10,3,0,6,0,22,28,8,0,3,2,0,1,0,0,0,2,1,0,0,4,6,0,3,3,8,0,3,0,2,0,0,1,3,12,4,24,24,11,28,0,0,1,1,4,12,0,3,14,81,16,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11504010348613465,0.0,0.0,0.0,0.09782574791456956,0.0,0.0,0.0,0.0,0.20117231840420044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12722729631686086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12391760357208592,0.0,0.0,0.0,0.2297116499475507,0.0,0.0,0.2783220579088844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16043539180787394,0.0950143025025109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07273697532836021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1503157011882392,0.0,0.08175562266961163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09642239747643087,0.0,0.0,0.14287961937787658,0.14166735032221706,0.0,0.0,0.0,0.0,0.0,0.0,0.2557283379967406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.254612773487109,0.12080124669527965,0.0,0.0,0.0,0.12983397745338793,0.13611826516204892,0.3840950209851975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1359886597140071,0.0,0.0,0.0,0.1550990931974115,0.0,0.0,0.0,0.16114955894799465,0.0,0.14389306859955298,0.0,0.0,0.14790601440902473,0.0,0.0,0.0,0.0,0.0,0.11439858571326812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14395802936559052,0.0,0.0,0.0,0.14227542243130034,0.0,0.0,0.0,0.11488210172958235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1081604101304565,0.0,0.0,0.132441564354765,0.0,0.0,0.0,0.0,0.0,0.0,0.2516475169814391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11539111366033075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20945505388505484,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MegaDustBuster,2018/03/30,"If I ate too much protein yesterday, is it okay to subtract that from my protein total for today? As title says. Typically try to eat 180g protein a day, but yesterday ended up eating 236. For today can I just eat 124 grams of protein since I ate 56g protein in excess yesterday? (180-56=124g) Not stressing over it honestly, just general curiosity (and I want an excuse to eat more hot Cheetos to fill out my macros for today 😛)",3.3151932773109247,5.074476317647061,5.5268907563025245,77.06529411764707,74.05882352941177,8.151260504201678,29.789915966386555,8.841846274778883,2.6909327731092443,337,15,61,7,7,118,60,85,0.0,0.862,0.138,0.8546,0,0,0,0,0,0,13,0,0,0,0,3,3,0,1,2,1,2,6,0,0,1,10,5,4,0,2,5,0,1,0,0,0,0,1,0,0,3,2,6,0,0,0,0,1,1,1,0,0,2,2,6,2,14,3,3,13,0,0,0,0,2,4,0,1,8,37,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11771100913695932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7470586020886518,0.0,0.0,0.16165951841098433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13417400877017646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14514810363206798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15098333905441072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2090773020093683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5190259801122931,0.0,0.0,0.12391984509058547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10765567303516636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,yungboul,2018/03/30,"Effects of Fasting on Teen? 17M here, planning to lose some fat. I've been bulking for the past 18 months but it appears that I got a bit too comfortable with my dirty-bulk and unintentionally put on a slim layer of fat (oxymoron, I know) on my abs. I'm actually still very lean-- I haven't formally measured by bf% but I'd peg it at around 10-12%. Looking to get down to around 7-9% in order to attain that shredded physique before I start clean-bulking and putting on some serious muscle mass. To lose that fat, I've been eating at a caloric deficit recently (~200-400 kcals) but reading about fasting has intrigued me. Seeing that I'm young, though, I'm questioning the wisdom of fasting due to the effects it might have on my growth and my training. Am I right to be worried about this, or is fasting the way to go? I wanted to eat ~1000 kcals for about two weeks, if that gives better context. Also: Calculated my TDEE to be around 2.3k calories",3.576453900709218,5.232809553191494,4.361829787234044,86.11366666666667,73.14893617021276,6.715460992907803,29.554609929078012,7.3011,1.6599882269503548,748,32,149,8,15,240,121,188,0.079,0.8320000000000001,0.08900000000000001,0.7059,0,0,0,0,0,0,34,0,0,0,7,11,6,0,0,7,0,10,5,3,2,0,21,23,10,0,2,5,0,0,0,1,1,3,0,0,0,9,7,5,0,4,1,0,5,1,3,0,1,3,2,12,3,32,17,3,33,0,2,2,0,3,14,0,7,12,86,21,1,0.0,0.0,0.15151424356823298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1241637261001482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4146508330779338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13211733594267844,0.0,0.0,0.13731746315973245,0.16950693012305898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3177455213400065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08111848383871509,0.14894237064895668,0.08823951328868716,0.0,0.12417796573564127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08532845758534659,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13038177516101526,0.34739905567300483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16470945538228232,0.0,0.0,0.12392940647312155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14821605543332744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31216430004462065,0.17393003910840615,0.0,0.15530496771030886,0.0,0.0,0.0,0.15330343339674085,0.0,0.0,0.13259371211109394,0.0,0.0,0.0,0.0,0.12372447026438428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10989591610000853,0.0,0.12399319350995225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15254506138894294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15166934288037226,0.0,0.0,0.0,0.0,0.12810819531596326,0.09157811143096624,0.12324050388662365,0.12454257425663046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1576770637395847,0.0,0.0,0.0,0.0,0.0 fitness,FrozenGummyBear1027,2018/03/30,"17M is there anything I’m unaware of that could help me stimulate bone recovery for martial arts? This is one of the few sides of the fitness spectrum I’m a bit out of the loop in. I know about fat loss, muscle growth, what creates microfractures in the bones. I don’t know, however, if anything can actually help speed up bone recovery. Calcium is water soluable, I get enough Vitamin D, is that really all I can do. Am I overthinking this? If not, what would help recovery time? Are there any non BS supplements that would help me out? Btw, this is due to me wanting to condition my shins. I’ve been kicking, doing plyos, and reg strength/powerlifts like DL, Squat, etc.",2.7731663685152057,5.238318767441863,3.9218604651162816,84.61889087656532,78.37984496124031,8.3103160405486,28.527728085867626,9.057496981413335,2.7115803220035786,527,24,102,14,13,171,88,129,0.031,0.782,0.187,0.9587,2,0,0,0,0,0,23,0,0,0,1,3,2,0,0,5,0,16,6,4,1,1,14,22,3,0,6,3,0,0,1,0,2,2,0,0,0,8,3,2,0,2,1,0,1,2,1,0,1,1,0,9,1,13,18,5,11,0,1,0,0,4,7,0,2,4,62,17,0,0.0,0.0,0.21423606354131494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14929242353150246,0.0,0.0,0.0,0.0,0.0,0.0,0.3613198498080841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.239677119439817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17528211981593453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2268400047252769,0.24484135285263106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11469881806999785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5886030501722449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24130315976404285,0.0,0.0,0.0,0.0,0.0,0.0,0.10725449878296996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14876368908671944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1406407743935489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12801356318670054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1294883810094246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3119050189072677,0.0,0.0,0.0 fitness,Materia_Girl,2018/03/31,"I bought a pull-up bar. I can't do a pull up. Am I doing the ""do this until you can"" thing right? The instructions say to bounce off your toes and then lower yourself. That means to hang like normal, supported by your feet, and kinda ""hop"" into a full pull-up position, right? And try to lower as slowly as possible? It says to lower for 5 seconds but I can only bear about 3. Will that really do anything over time? How often should I do it? It says recommended reps is ""6 for beginner"". Does that mean just do six? Or 6 and rest and do 6 more, or what? I can't imagine 6 of these a day does anything... Also, the only place I can put one, the ceiling is low where I lift up. So my chin's never gonna clear the bar unless I tilt my head back or sideways. Is that okay or going to screw me over? There's literally nowhere else I can put it. Edit: did this get tons of upvotes and comments because everyone thinks I'm a girl ",0.281006381934219,2.3336404536082505,2.671620029455081,92.36245704467356,85.18556701030927,5.55090819833088,19.03190967108493,6.868970318607317,0.1743517918507611,704,19,158,9,21,241,121,194,0.07200000000000001,0.883,0.045,-0.5908,3,0,0,0,0,0,34,0,3,0,0,9,5,1,0,10,1,20,6,3,1,2,25,29,19,0,2,7,0,0,1,0,3,0,3,0,1,13,7,2,0,4,2,1,5,3,2,0,3,2,3,16,3,21,24,4,24,0,1,0,1,8,12,1,6,8,108,29,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12850359508239914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26446806880519025,0.0,0.0,0.0,0.0,0.12356055671629344,0.0,0.09795502591616748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1036316436564344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2812414976414417,0.0,0.0,0.0,0.0,0.0,0.1342357296088643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15354601410086924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08395380139043637,0.0,0.09132373070675673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1649141195754041,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07850493179067533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3500766547558374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12393389933597687,0.0,0.0,0.0,0.1574419109244723,0.0,0.0,0.0,0.0,0.10888758417783498,0.2444237059093622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16788666615090728,0.0,0.0,0.1811536337182099,0.0,0.0,0.0,0.0,0.0,0.3230753141199957,0.0,0.0,0.0,0.0,0.10294201666164908,0.0,0.0,0.0,0.0,0.2744564652941079,0.0,0.3833609956271141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1823489092707953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.106755179625269,0.10296355155778007,0.0,0.0,0.09369952925320962,0.0,0.0,0.0,0.0,0.1090978432904788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Knispelyn,2018/03/31,"Preserving strength while cutting. I'm about to start cutting in a few weeks and was wondering what the best ways to preserve strength. I don't really care about muscle mass that much just raw strength in the Bench/Squat/Deadlift?OHP. I know I need to keep protein high and get enough sleep any suggestions? Basically what are your tips for preserving strength while cutting.",7.078636363636362,9.307951409090911,4.9337575757575785,83.20063636363638,65.21212121212122,8.916363636363636,35.92727272727272,9.3871,3.412949090909091,307,15,53,6,5,86,49,66,0.1,0.665,0.236,0.9188,0,0,0,0,0,0,8,0,1,0,5,3,9,3,0,3,0,3,1,1,0,0,7,11,4,0,1,1,0,0,0,0,0,0,0,0,0,3,2,0,1,2,0,0,0,1,3,0,0,1,0,4,6,8,10,4,9,0,0,0,0,2,4,0,1,4,30,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1996234139747141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3080616077909941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29929281112137884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30331462975912443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15336725803212753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3101506785739649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.260919875233512,0.0,0.0,0.16132687585723235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21579232117913516,0.2176628942124615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18805503229414444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2937610384142165,0.0,0.0,0.0,0.0,0.0,0.20777552197225604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23300556500993666,0.2354673339306904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31834141279214656,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Crangrapejoose,2018/03/31,"My legs don't seem to want to grow. M 5'8""/28/178 and currently doing the PPL found here on reddit. Does anyone else have a body part that is more stubborn than the rest? I work my legs just as hard as the rest of me if not harder. I only started in December but I have noticed a considerable change in my upper body but my legs don't look any different than the first day I started. Just getting a little discouraged and seeing if anyone has had any similar instances.",4.103502304147464,5.554824634408604,4.944116743471586,83.27903225806456,71.47311827956989,7.894930875576037,27.264208909370197,8.418075326091056,1.8761563748079881,373,13,72,6,7,121,64,93,0.086,0.914,0.0,-0.6617,2,0,0,0,0,0,9,0,0,0,2,3,2,1,0,7,0,8,5,5,0,0,15,16,8,0,3,7,0,1,0,0,0,0,0,0,0,1,2,0,2,3,0,0,1,3,2,0,1,2,3,9,0,10,14,4,11,0,1,2,0,0,5,0,3,5,50,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.266810577372879,0.0,0.0,0.0,0.0,0.274339340966446,0.20100380978318594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4358109687165808,0.0,0.0,0.0,0.0,0.0,0.0,0.20752645608062248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1265162300473412,0.0,0.0,0.0,0.0,0.2049604476702764,0.0,0.0,0.17167350028928238,0.0,0.0,0.0,0.0,0.0,0.16387850128162376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16686580637388831,0.0,0.21509505495273934,0.0,0.0,0.1024930038287756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17573368974840958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1966182408292435,0.0,0.0,0.16473705064988758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22334580370567425,0.0,0.0,0.0,0.1491994371351096,0.0,0.0,0.0,0.21243770970215264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15632556236792744,0.17858976524102424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2777064367228536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11570871743840938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14281726705923767,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MyNameIsRenee,2018/03/31,"Hard to Perform a Squat Because of Bad Ankle Mobility... Need Advice Hey everyone. So I've had a lot of health issues in my life (type 1 Diabetic that has been in DKA for months and months at a time). I let my body go from 260 pounds to 102 on 8 months.... I had to no muscle... And that is basically quite literally... I was a walking mess of bones and flesh. I ended up in the hospital with a shit load of complications all that aren't important to this post. I have limited motion of my toes and I can't bend my ankles as much as most people can.... I have since gained the wait back but I'm still struggling with mobility and flexibility etc etc. I can do wide leg sumo squats pretty well without falling backwards... But when I go to do the traditional squat.... I get halfway and then I'm on my ass... And I've discovered it's literally cuz my ankles won't bend the way I want them to! And it's highly annoying. My brother in law thinks I need to do some more stretching of my calves and all those muscles and also increase my core strength.... I know how to get my core stronger but how the hell do I do the rest or does anyone have the same problems and/or have some suggestions?",1.7638913043478226,3.805179650000003,3.62289855072464,87.67369565217393,79.58333333333334,6.840579710144929,23.35144927536232,7.893859768569023,1.1372373188405795,916,31,198,16,23,308,143,240,0.123,0.789,0.08800000000000001,-0.8157,0,0,0,0,0,0,42,0,0,1,5,8,9,3,1,12,0,21,10,7,3,2,36,33,23,0,4,5,1,1,0,0,1,3,0,0,0,7,12,0,2,2,0,0,6,5,7,1,0,4,1,25,2,29,27,13,31,1,0,0,1,4,14,3,5,9,131,32,1,0.0,0.0,0.0,0.0,0.0,0.1518811137994027,0.0,0.0,0.0,0.0,0.0,0.1242946278798722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10867792056008962,0.0,0.0,0.0,0.0,0.0,0.0,0.11951349227104292,0.12977475225202564,0.09474663714588087,0.0,0.0,0.0,0.0,0.0,0.0,0.1726439586482391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13601490009406325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13766186999789826,0.0,0.3466835776260344,0.0,0.0,0.0,0.14851681521336033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16240800883794493,0.0,0.1766650826775618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1392317405657469,0.0,0.0,0.165211250277168,0.0,0.0,0.0,0.16421677870899715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1622250310850887,0.0,0.0,0.0,0.0,0.08541841660405401,0.0,0.0,0.0,0.0,0.1589342699102472,0.10978243236676496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13213817124636532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3721801836518424,0.0,0.11425646404227972,0.23049376836055135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10775326215945352,0.0,0.0,0.0,0.0,0.0,0.14885575725952208,0.15812476979875387,0.0,0.14872230368484166,0.0,0.0,0.0,0.16531536351782128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1595432124525027,0.12857052276944442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1241239155027106,0.0,0.0,0.16248567090349664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09959111508015077,0.0,0.0,0.09063052371086594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09167465925653978,0.12337043234318296,0.0,0.0,0.13974721537826992,0.0,0.0,0.0,0.0,0.1498257345787225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,lincolnpacker,2018/03/31,"I (m 23) started a new program and dont know if I should continue. I have been lifting for about 9 months consistently. I started PHAT to try to get some size to my muscles. I did the routine for 2 weeks but I just don't enjoy it nearly as much as I have other programs in the past. I do not like the strict structure of the program and want to go more 4 times a week with the option of doing 5 (with my job I work 3 twelve hr shifts a week with no consistency)...I have done NSUNS in the past and enjoyed that but did it for 8 weeks and felt it was time to change. Should I keep doing PHAT, go back to NSUNS, or try a new program? I mostly want to try to maximize my gains if possible.",2.0686916461916454,2.9371784121621616,3.8491646191646174,91.42998771498772,75.68918918918921,6.733169533169535,24.265356265356267,6.980632752743323,0.6686540540540542,527,16,125,5,11,178,86,148,0.065,0.858,0.077,0.1388,1,0,0,0,0,0,16,0,0,0,2,3,3,0,0,10,0,15,0,0,0,0,24,25,11,0,6,7,0,1,1,0,2,0,0,0,0,5,7,0,1,2,0,0,2,4,0,0,0,6,1,14,3,22,17,4,20,0,0,0,0,0,3,0,6,16,83,19,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12394624129858782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17051913410507305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16495477258092975,0.18891512709152167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15476902774359347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08421585659382659,0.0,0.18321758113241488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.159957598001749,0.14327432776128474,0.0,0.0,0.0885865811011414,0.0,0.0,0.0,0.0,0.0,0.0,0.0787499787751694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12866144224354092,0.0,0.11849423017437065,0.0,0.0,0.3113593283127956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3077508720230408,0.0,0.0,0.0,0.0,0.0,0.18171909057117747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22818421332742986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1879840099628,0.0,0.0,0.0,0.0,0.32831515094300506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19014973491708412,0.0,0.5171920912267643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11734926319337904,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AlohaSquash,2018/03/31,"Meal Prepping for an odd schedule I'm really struggling to stick to a consistent diet now that my new job has me on all kinds of different scheduled shifts throughout the week. I'd like to do meal prepping, but some of the locations I work at don't give me access to a microwave, so I'm looking for some semi-easy meal prepping recipes that will be ok to eat cold or without heating up. Do any of you know of any helpful websites, or even recipes I could use to keep me from eating PB&J every day? :P",4.372478991596637,5.284581205882354,5.01638655462185,85.0508823529412,70.27450980392156,7.397198879551821,33.19887955182073,7.447530270364453,2.203499719887956,401,19,79,4,7,129,73,102,0.036000000000000004,0.843,0.121,0.8675,2,0,0,0,0,0,10,0,1,0,1,3,4,0,1,5,1,7,6,0,1,1,11,14,4,0,1,4,0,0,1,0,1,0,0,0,0,2,0,6,1,1,0,0,0,2,1,0,0,0,2,7,3,17,11,3,9,0,0,1,0,3,3,0,4,7,47,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23497610082525935,0.0,0.2949549937248889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17315124012132074,0.0,0.0,0.1398617483877283,0.0,0.0,0.0,0.0,0.2265806256696849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4438196690448919,0.0,0.0,0.0,0.0,0.0,0.1432390939800264,0.0,0.18272042060101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20803929310917604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14536187174074086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2152077642591324,0.1927620077972107,0.0,0.2258343740336967,0.11918483585836602,0.0,0.0,0.0,0.0,0.0,0.0,0.10595062116069676,0.0,0.0,0.0,0.18211427829859872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2094522103497992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13893102458732404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2267172441949786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18730409311579654,0.0,0.0,0.0,0.0,0.17395821617082574,0.0,0.0,0.0,0.0,0.0,0.0,0.20905275809428492,0.0,0.15788229433794984,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Carhat,2018/03/31,"Help with workout routine/Limited equipment I live in an apartment complex and [Here](https://imgur.com/a/qHCfu) are pictures of then. I don't know exactly what they all do but I have a decent idea with most. I don't have access to a 'real?' gym but I think this will work for now, I also have access to a few kettlebells. Also my goals are to gain mass, about 35 lbs actually (I know this is not a quick process per say) Thanks for any and all help! Edit: M 21 5'11 150-155lb",-0.4533455882352939,1.6217075625000028,1.4852696078431398,94.47198529411767,103.58333333333334,4.342156862745099,18.147058823529417,6.2272716619740125,0.07543823529411807,370,12,77,5,17,121,68,96,0.0,0.84,0.16,0.9342,0,0,0,0,0,0,22,0,0,1,3,5,1,0,0,5,0,10,0,0,0,3,17,14,7,0,0,3,0,0,0,0,1,0,1,0,0,3,4,0,0,5,2,0,0,3,0,0,0,0,1,9,1,10,13,4,6,0,0,0,0,4,3,0,1,3,51,12,3,0.0,0.0,0.2733127492779788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4479516716294319,0.0,0.0,0.0,0.19046056974389128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3754566696585992,0.0,0.0,0.0,0.0,0.0,0.0,0.3161705269871763,0.0,0.0,0.0,0.0,0.0,0.0,0.30784373515085306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24731131149561605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3187866085811288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22272684111622726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2578553841143079,0.0,0.0,0.0,0.17946071861894589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20389789881046028,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Juanaparte,2018/03/31,"How were people more athletic back then compared to today? I’ll use basketball players for example. Bill Russell and Wilt Chamberlain were high jumpers. Bill Russell actually jumped over somebody in a game https://youtu.be/j2AlFrOj5Mc Some stories I’ve heard are even more impressive. There’s a story about a guy named Jumpin Jackie Jackson who could get a quarter off the top of the backboard, which today is about 13 feet high. Was it because these guys didn’t have much muscle mass? Old school training? ",5.92471264367816,9.253592505747124,4.5914942528735665,79.36126436781612,72.2183908045977,7.085057471264367,31.50574712643678,8.167268648758528,2.7627609195402307,416,19,63,7,9,121,75,87,0.0,0.928,0.07200000000000001,0.7125,0,0,0,0,0,0,13,0,0,0,1,6,1,0,0,6,0,8,1,1,2,0,6,11,3,0,1,0,0,0,0,0,0,0,1,0,2,4,1,0,0,0,1,2,1,1,0,0,1,5,1,0,1,8,5,4,13,0,0,0,0,6,7,0,1,5,37,4,1,0.0,0.0,0.2230857238820932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17578330784057125,0.0,0.13935562393660064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1825226711896927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15099159575009366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1194367952556758,0.0,0.0,0.0,0.0,0.0,0.0,0.4527102300178433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4830679451475578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16805114476924615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2398827291556866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15848607963061162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23136069336916734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.433382048293486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1974415163085426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,H3LL0FRI3ND_exe_file,2018/03/31,"Tired of training I’ve only been training to look good. I feel pressure from society to look muscular, but at the same time I feel like it’s wrong to blame society for my problems. I have no motivation to lift weights anymore, only motivated for calisthenics. There’s a problem though, I don’t know how to maintain arm size and leg size when doing calisthenics. I guess I really want to do calisthenics because the calisthenic-routine I’ve used in the past doesn’t require that much time. I don’t have much time to train because I do homework 6 days a week while also preparing to become a photographer. Help!",5.756293103448279,7.0466839396551775,6.646034482758622,73.23991379310345,67.36206896551724,9.937931034482759,35.1896551724138,10.125756701596842,3.7820724137931023,491,24,87,12,8,163,75,116,0.172,0.682,0.146,-0.5027,0,0,0,0,0,0,11,0,0,0,3,5,6,0,1,6,0,9,5,3,4,0,15,17,7,0,3,1,0,3,1,0,0,1,0,1,0,2,1,1,1,5,0,0,0,4,4,0,0,1,5,9,2,14,16,3,10,0,0,2,0,1,2,0,1,9,52,11,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14310683782187208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17747104324545052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2181734137264192,0.19763702694175134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11540841960449312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18096573658287315,0.1278424405680196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15009538593850585,0.0,0.0,0.1971344092672849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11994690529567185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0983466437807081,0.0,0.0,0.0,0.0,0.0,0.0,0.08742628978419985,0.0,0.0,0.0,0.30054709437191945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26309876056110515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2722001950137114,0.0,0.0,0.0,0.0,0.17082872489173373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3424633704119784,0.0,0.0,0.0,0.0,0.0,0.0,0.11464042289251747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17581818818087905,0.0,0.3130428373204659,0.20567754472828625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1545559784653998,0.0,0.0,0.10554977973207727,0.0,0.14354348516962556,0.21791378515761886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1956545361491684,0.0,0.0 fitness,IvanTheCracka,2018/03/31,"How to train situps WITHOUT doing situps? I want to try and join the army in some years when i'm of age, and part of the physical exam requires me to do around 35 situps. Problem is, i dont like doing them because that shit has been proven to be horrible for your spine and my back hurts for days after doing them. So i wanted to know if planks and crunches (with proper leg elevation to avoid the same problem that situps have) train the same muscles, and if not i need a substitute for situps. I want to do the situps only for the test.",5.888379204892964,5.334732165137614,5.8931651376146785,85.16831039755353,66.79816513761467,8.734556574923548,28.25840978593273,7.793537801064563,1.4814574923547403,422,11,90,4,6,133,69,109,0.193,0.7879999999999999,0.019,-0.9528,0,1,0,0,0,0,10,0,1,2,1,5,6,1,1,7,0,11,3,3,1,0,24,17,10,0,8,4,0,0,1,0,0,0,0,0,0,2,7,0,2,1,0,0,0,3,5,0,0,1,0,10,1,18,15,4,8,0,1,0,0,3,2,1,3,7,64,12,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21474642740499336,0.0,0.0,0.0,0.1854914839216234,0.0,0.1470519686674008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15557381638548473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2827205318395379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2582424061334721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13257405962322774,0.0,0.0,0.0,0.0,0.0,0.0,0.1178531133236466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1788694745482083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1834667838979211,0.0,0.0,0.0,0.26122929232232656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4616503171069602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24761980145573825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16377978039598054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42685227233439865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23253774371873276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1553446331863285 fitness,FatmanO,2018/03/31,"Decided to change my life at 18... Hey everyone! I just changed my life around and lost over 20kgs to impress my crush. However, my crush deos not like me back, I want to improve myself by removing the last bits of fat. I am 83.4kgs and 183cm. My question is, should I cut to kill the rest of the weight? Do dumbbells or just planks/pushups make a diffrence? Thanks!",1.0829166666666694,3.6118670138888938,1.624444444444446,97.665,87.19444444444444,5.4222222222222225,24.66666666666667,6.937597516519254,0.8834333333333331,283,12,62,4,9,86,55,72,0.206,0.67,0.124,-0.6761,1,0,0,0,0,0,15,0,0,0,1,4,6,2,0,4,0,4,4,1,1,0,12,8,3,1,2,4,0,1,1,0,1,3,0,0,0,0,3,2,0,2,0,0,1,1,3,0,0,1,1,11,3,10,6,2,6,0,1,0,0,2,3,0,2,3,37,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21184551347598007,0.0,0.0,0.0,0.1829857620061348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25980376585598713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5034855976903041,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22739242311577626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2632807352581718,0.0,0.0,0.19397892382796855,0.0,0.0,0.0,0.0,0.33617329156378,0.11626108805854925,0.0,0.0,0.0,0.0,0.0,0.2597745253413868,0.0,0.0,0.0,0.15884814324778107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26658307788972163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21909262486791475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14036203831000565,0.0,0.0,0.2897857592712388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SekCPrice,2018/03/31,"Is this personal trainer just trying to sell me something different? Tl;dr - Strength Building + HIIT + Dieting Vs High Rep Metabolic Exercises (?) + Dieting I just recently signed up at a new gym - LA Fitness - switching from Planet Fitness due to the lack of free weights. Currently I'm 5'7"" 209 lbs @ ≈28%bf. My current goal is to get down to 175/180 lbs and then eventually down to 15%bf; gaining strength is a secondary goal. My fitness plan is composed of four components: Intermittent Fasting 5 days/week from 9pm to 12pm, a ketogenic diet (1700-2400cal, <30carbs, 120+ protein, 150+ fat), StrongLifts 5x5 3 days/week, and HIIT sprints (60s @4mph/30s @10.5mph for 1.5mi). Anyways I've had trouble with my squat form since highschool (27 now) with an issue on depth and keeping the weight on my heels. By signing up with LA Fitness I got a free hour with a personal trainer which I decided to use to get some exercise correction on my squats, deadlifts, and barbell rows. After meeting with the personal trainer, though, he emphasized changing up the whole program if ""weight loss was my ultimate goal"" and ""if I prioritized weight loss over building my squat form"". Now I did agree but at the same time felt that the two weren't mutually exclusive. I was always of the idea that compound exercises burnt the most calories, and were the best for building strength, which in return would raise my natural metabolic rate. He says that I should focus on losing the fat before building muscle, which I don't agree with, either, however as mentioned before, don't believe the two are mutually exclusive. He's also mentioned that the ketogenic diet is a myth, referring to the fact that whether I was keeping my carbs low or not as long as I watched my caloric intake that I'd lose weight - which I don't disagree with but already being of such a high bf% I figured switching over to fat for fuel as opposed to carbs would enhance the process and help prevent any oncoming type 2 diabetes as I normally eat sugar unapologetically. Lastly he also stresses that for me the right workout/exercise plan is more important than diet after I had mentioned that in regards to losing weight it's usually 80% diet/20% exercise. Our appointment is next Friday and I think he's going to try and sell me on future sessions implementing a whole host of high rep exercises using kettlebells, etc. I just want to improve my form and carry on damn it, but I'm sort of buying into what he's selling so now we're here. Is he correct in that I should focus on higher rep exercises? He explains that this particular workout plan would increase my metabolism for 20+ hours after working out, however I mentioned that I already utilize HIIT sprints which essentially do the same thing to which he replied ""but that's cardio"". (What???) Does it matter if it's cardio vs strength as long as it's calorie expenditure? If I'm building strength and raising my natural metabolic rate with StrongLifts and burning calories with HIIT sprints while concurrently watching my diet is there really a need to switch up my whole workout plan?",9.745820105820107,8.601475680776018,9.269841269841269,66.00571428571429,59.38800705467372,12.068430335097005,44.985890652557316,11.057119789189338,5.1975932980599655,2489,136,403,52,27,801,278,567,0.054000000000000006,0.828,0.118,0.987,6,0,1,0,0,0,92,1,0,0,20,14,17,1,1,26,0,28,27,4,2,3,73,44,35,0,13,17,0,7,0,1,5,12,1,0,3,28,23,17,4,7,9,6,2,5,9,0,3,10,11,38,10,72,28,16,58,0,6,2,0,22,32,1,8,24,249,66,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17589734634705612,0.1274688487630804,0.06631508153395825,0.0,0.0,0.05419734113660818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13563417628651742,0.08979230140983234,0.08363808491250109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08430986691621405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08326739825140865,0.0,0.0,0.0697442159220754,0.0,0.0,0.0,0.0,0.08155090274144708,0.0,0.0,0.0,0.0,0.08888428502269324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0765225333819356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08327778227263764,0.0,0.0452941834447334,0.0,0.0637417337221992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05341985807053,0.2526157898374521,0.0,0.0,0.15697285994762253,0.0,0.0,0.08996928829682224,0.0,0.08318395696456246,0.0,0.14167840541133242,0.0,0.0,0.0,0.0649644690037234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14106036127083474,0.0,0.2674848710582854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05909502245016461,0.0,0.0769727798318459,0.08475967738386407,0.0,0.07808707266023696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20876753592780786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05105654960390881,0.0,0.07869211395423324,0.0,0.0,0.0680616165722667,0.0,0.06337901122782114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0659269704645957,0.0,0.0,0.0,0.0,0.061355378064582876,0.0,0.0,0.0,0.0,0.0,0.0,0.09129373612158373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05294777876682437,0.05106723034951866,0.07830283437232792,0.0,0.04647251742603239,0.0,0.0,0.0,0.0,0.10821935742618803,0.0,0.15570663942559373,0.0,0.0,0.13766688541436628,0.08777603580995512,0.0,0.04700791770128921,0.0,0.12785778150438568,0.5823038174784164,0.0,0.0,0.0,0.2669397557160314,0.0,0.0,0.0,0.05802105912907762,0.0,0.0,0.169845417926085,0.0,0.0,0.0 fitness,Hard_work_and_grind,2018/03/31,"Let's build speed Today I'm trying to figure out how to get faster (sports wise) in the most efficient way possible. I understand that there are multiple things at work to build speed, such as strength, quickness, and form efficiency. That being said, training is key to efficiency here, it could be built over years or significantly less time if done right. So, let me pick your brains. What do you guys think would be the best route to take? Full body split workouts for two days, and one day for heavy leg lifts, with 3 days in a gym going heavy weights (for strength) and then doing sprints and plyometrics on non gym days? That is what I've been told and figured. Any thoughts? Additions or subtractions to my setup so far? This is for ice hockey, so I am also on the ice going full effort every session, which is around 2 or three days a week currently. On ice I focus on form and making my strides as efficient as possible. ",6.094098613251155,6.677110418079097,5.81878787878788,82.00442218798152,66.28813559322033,9.374216743708267,29.650231124807394,9.339509955726095,2.3164169491525426,732,24,145,13,11,227,122,177,0.0,0.892,0.108,0.9615,1,0,0,0,0,0,25,0,2,0,5,10,4,0,0,5,0,17,4,3,3,0,25,28,19,0,3,4,0,1,0,0,1,0,1,0,1,9,10,1,0,5,5,0,2,0,0,0,3,5,2,8,4,24,16,7,32,0,0,0,0,5,14,0,5,15,93,17,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12121881231368713,0.0,0.0,0.0,0.10307988793952637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13493871650846578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15907430585065702,0.0,0.0,0.1683716824889566,0.0,0.1692138866394239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12102463635481535,0.0,0.0,0.4887841758082002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15511940391735354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12771304694290322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07919451659887268,0.0,0.17229329911322153,0.0,0.0,0.0,0.0,0.1500884536833042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3100025119843974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1011811117351742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10271481993387167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34176831101961624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12944885601617412,0.14418769717719704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11396961631693475,0.0,0.0,0.0,0.0,0.0,0.10070329996769023,0.09712661675675333,0.0,0.12033792694914824,0.08838776567412436,0.0,0.14368052049521532,0.14484159336455296,0.0,0.1029131595981937,0.0,0.14807205120058134,0.15780056976534626,0.0,0.0,0.0,0.0,0.0,0.12031748707369885,0.12158867495407667,0.1845841234816894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11035235581175322,0.0,0.0,0.10767838593615148,0.0,0.0,0.0976128249114433 fitness,Bjorhusdal,2018/03/31,"531 for beginners accessories. Hi. Im currently on the 531 for beginners program. And im wondering if anyone could give me any tips on the accessories part. I understand the 50-100 reps for each push/pull/legs or abs, however. Could anyone reccommend me a set plan for the accessories with some aesthetics in mind(read: arms etc) For example: Monday: 5x10 pushups, 3x15 tricep pushdowns 5x10 bb rows, 3x15 db curls Etc... Thanks for any and all inputs! 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I have a little bit of love handles, and I’ve heard that increasing your back size will help to balance that gap between your love handles and the side lats, and then that gap will increase in size and therefore “hide” the little bit of love handles you have. What exercises should I do to achieve that? Or is that all ballony? ",6.616690140845073,6.465785,5.957852112676058,83.96241197183102,65.19718309859155,8.226760563380282,36.059859154929576,7.1686216300943375,2.387447887323944,289,13,57,2,4,88,43,71,0.022,0.7559999999999999,0.222,0.9489,0,0,0,0,0,0,7,0,3,0,1,2,3,0,0,3,0,8,4,0,2,1,9,12,7,0,1,1,0,0,0,0,3,1,1,0,0,6,4,0,0,0,1,0,2,0,0,0,0,1,1,7,3,6,8,5,8,0,0,0,3,8,4,0,1,2,39,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35345317928845515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5018339461287344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15405151734014255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4607040034979838,0.0,0.0,0.0,0.0,0.0,0.0,0.6222969481926417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,freshclouds,2018/03/31,"Is it possible to workout abs enough to see them at ~14% body fat? I know abs are made in the kitchen, this is not what this post is about. - i've started doing weighted ab crunches and weighted hanging leg raises (well, resting my elbows against some pads and raising my legs - does hanging make that much of a difference?). I'm curious whether you can work out the abs to make them pop out enough that you can see them year around - especially when you're not on a cut. Abs usually start being visible under <10% body fat, but can you train them to the point where they're visible through a small layer of fat (~14% body fat - this arbitrary number is my avg %bf year round) Does anyone have personal experience on this? How long did it take you to get to visible abs? What exercises would you recommend to train them hard and fast? Obviously my goal is to get them by the summer, however small that possibility is.",5.2399523809523805,6.361740914285715,5.6735000000000015,80.36091666666667,68.42857142857143,9.49047619047619,31.154761904761905,9.725611199111238,2.847104761904763,720,29,141,16,12,231,105,175,0.009000000000000001,0.94,0.051,0.7284,1,0,0,0,0,0,29,0,5,6,2,6,2,1,0,7,0,15,14,10,4,1,18,27,7,0,1,4,0,4,0,1,1,5,0,1,1,11,6,7,0,1,2,0,2,2,1,1,0,2,6,16,1,22,23,5,24,0,0,3,0,13,12,0,1,9,87,27,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0975499445377092,0.0,0.0,0.12419514408878538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4648987164304755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1457602123867822,0.0,0.0,0.2441755582384689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28830611477630297,0.0,0.0,0.0,0.0,0.0,0.0,0.13646938079735602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14577838969472687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12497523416053595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07667207616120343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12346361631303443,0.0,0.0,0.0,0.0,0.0,0.13200950630243188,0.18625051543639184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10255727817534496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12181638518525335,0.0,0.0,0.13188381302247612,0.3145573467004118,0.13361380848979604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22234579823799566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19749444177160566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1048955650866686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15365261663993945,0.0,0.0,0.0,0.0,0.3397757501402103,0.12543792740230078,0.0,0.0,0.0,0.0,0.0,0.0,0.10156630420979117,0.0,0.0,0.09910523089753244,0.0,0.0,0.1796821426566556 fitness,small2assassins482,2018/03/31,"Hitting a wall in progression Hi everyone! I've been following 5/3/1 with BBB for the past three months and have seen major gains in strength. Today was week three of my 5/3/1 cycle, and my last set was 42.5 kg OHP AMRAP. However, the problem is that I only managed to get 1 rep even though I was confident I'd get 3-5, and I really had to grind it out. Previous week I pressed 40 kg for 6 strict reps. Even today my second last set of 40 kg for 3 reps felt relatively easy, and I even did it without a belt even though I used a belt for this weight before. My question is, what could be the reason for this? I don't think 2.5 kg is nearly enough of a jump that I shouldn't be able to lift the weight properly for even 1 rep. Any help would be appreciated!",4.028164556962025,4.245774727848104,5.209974683544306,85.85116455696203,70.70886075949367,8.851645569620256,25.92658227848101,8.841846274778883,1.5522663291139245,589,16,133,10,10,196,95,158,0.018000000000000002,0.861,0.121,0.9391,1,0,0,0,0,0,21,0,0,0,3,7,2,0,0,8,0,17,2,0,2,0,16,25,6,0,4,1,0,4,0,0,2,0,0,0,0,7,6,2,0,4,0,0,2,3,1,0,3,8,5,12,1,18,10,2,17,0,0,1,0,3,5,0,1,8,77,19,1,0.14882796238206455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10120811794809532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12664163428975275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1188270177205606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15377906936273902,0.0,0.4914973276170554,0.0,0.0,0.14221149593827445,0.0,0.0,0.0,0.0,0.0,0.0,0.1428981832279362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1555129353940182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09975624602589253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24262930628982876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1187930596717798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11319037183639424,0.0,0.0,0.0,0.0,0.14207313032864233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14240826034428092,0.0,0.0,0.16672137874719106,0.0,0.0,0.0,0.09534300365972842,0.1530199325908944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09536294888469306,0.2924454347990805,0.0,0.0,0.0,0.2821430126826406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12853957486073894,0.0,0.0,0.0,0.0,0.23876162851717905,0.3624647273896998,0.0,0.0,0.0,0.0,0.0,0.14346484479808752,0.0,0.0,0.0,0.0,0.10572311439337234,0.0,0.0,0.0 fitness,onthemap45,2018/03/31,"Can I add 80 pounds to my powerlifting total before the end of May? My current total is 920 and I would like to hit the school 1000 pound club before school ends (which is the end of May for me). My prs from last month: squat: 320, bench: 210, and deadlift is 390. Since then, I did one 3 week cycle of 5/3/1 3 day split. I am 16, 5 feet 10, 175 pounds, longer limbs, Asian. Is this goal possible and what program should I be doing? I don't really track calories but I know I am eating at a surplus, with lots of rice and chicken. I get in about 150 g of protein a day. I also don't wanna do smolov or smolov jr lol. Also no longer at that point where I can add 5 pounds to my deadlift every work out session. Thanks! Update: Thanks for all the suggestions, I really appreciate it!",1.372443064182196,3.2090220621118,2.9612173913043485,92.9493623188406,79.93167701863355,5.784016563146997,18.807867494824016,6.742157984588678,-0.033616480331263084,596,13,134,6,15,196,107,161,0.018000000000000002,0.865,0.117,0.9458,2,0,0,0,0,0,29,0,0,0,2,4,3,0,0,6,1,18,2,1,0,3,20,23,9,0,3,2,0,0,1,0,4,0,0,0,0,5,8,1,0,1,1,0,0,3,0,0,1,1,0,17,3,18,16,4,17,0,0,0,0,1,6,0,4,12,80,22,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27889171397330964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2967568018772365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2249120478122164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1784268961580227,0.0,0.0,0.4633276054729065,0.0,0.0,0.0,0.0,0.14691659602508042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09110258568773924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09583072501980816,0.14213709689564566,0.0,0.0,0.0,0.0,0.0,0.08518973717591358,0.0,0.0,0.0,0.0,0.0,0.0,0.1482455102396474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13918269718768772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11815951515713215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16483864860719502,0.19657912048207207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2234153484050549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3529491451494333,0.0,0.0,0.0,0.0,0.0,0.14424297362340538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3210780742096487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13987133395571635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1269454677285983,0.0,0.0,0.1238694268588456,0.0,0.0,0.0 fitness,cute_girl_not_lying,2018/03/31,"Improvements to PHUL? Long time lurker here! 5'8"", 150 lbs. 31-year-old male looking for strength and hypertrophy gains. I'd call myself an intermediate lifter-- I take the big 3 seriously, my form is generally pretty solid. When I started years ago, I did a full-body routine 3 days a week (and did that for a long time), then I tried some bro split workouts like the full 12-week course of Jim Stoppani's Shortcut to Size (it worked well for me at the time, and I learned a lot, but now I see the shortcomings), and then I stuck to a pretty straightforward PPL for a few months. Now, I have 4 days per week that I can reasonably hit the gym, and based on the advice in this sub, I gravitated towards PHUL. Now, a lot of the benefits of the PHUL split have been discussed here (prioritizing of the big compound lifts, hitting muscle groups more than once a week, combining high rep and low rep work, muscle groups are worked in order alternating push and pull, etc.), to which I would add that I like the fact workouts don't go much beyond 60 minutes. (As best I can tell, the science appears mixed regarding longer workouts, and the effects extended time can have on muscle breakdown due to depleted glycogen stores and cortisol release. Since I also don't want to spend all day in the gym, this seems like a safe amount of time to shoot for.) All this being said, I've found a few things lacking with PHUL: * If I've done the various, say, press exercises for my chest on power day, and IF I can squeeze it in the available time, shouldn't I push my chest a bit further with additional volume at lower weight to encourage hypertrophy on power days too? I'm already at the gym, so it seems like I'm leaving some potential growth on the floor. And how can I squeeze the most out of hypertrophy days too? * PHUL moves ab work to off-days. I already do some dance and yoga classes on off-days, so I get some less targeted core work, and I don't want to add crunches to my out-of-gym life. But, I do want to be able to do some non-bodyweight ab and oblique work, which can only happen at the gym. * There's plenty for calves, but nothing specifically for the traps or glutes. * Lack of specificity on rest times (i.e. none listed) and rep ranges (quite wide). * The original PHUL routine calls for some exercises I'd rather avoid, such as leg extensions. Personally, I also avoid behind-the-neck pulldowns, preacher curls, etc. Your mileage may vary, but I just don't see the rewards outweighing the risks. And even for some less controversial exercises like lateral raises and flyes, I like to mix up dumbbells with cables because of the easy (and often more granular) weight adjustments and fluid, form-focusing ROM they offer. * Workouts can be completed more efficiently if travel between various common gym ""stations"" (i.e. cable area, dumbbell area, machines) is minimized. * Changing up exercises a bit week to week hits muscles in different ways, and more importantly I need it to keep a workout from getting dull. Therefore, I've made some modifications: * When a muscle group is done on a power day, finish the last set with a drop set (perform to failure, drop weight 50%, perform to failure); depending on the weight, this increases the overall volume by about 15%. When a muscle group is done on a hypertrophy day, finish the last set with a rest-pause set (perform to failure, wait 20 seconds, perform to failure again). * Incorporate core exercises into the lower body days. * Add exercises for the traps and glutes. * Power days use 3-5 rep and 6-8 rep ranges. Rest 3 minutes after 3-5 rep sets, 2 minutes after 6-8 rep sets, unless otherwise noted in the interest of time. Rest 90 seconds after sets on hypertrophy days. In the interest of time, biceps/triceps isolations and some core exercises have been combined into alternating sets with 45-second rest periods (biceps set, rest 45 seconds, triceps set, rest 45 seconds, etc.). * Remove controversial exercises; rotate in more cable work on hypertrophy days. * Design exercises to minimize travel time. * Specify exercises to swap in week to week. This is what I ended up with. DAY 1 - POWER UPPER 1 - BB Bench Press (4, 3-5) 2 - DB Incline Bench Press (3, 6-8) / BB Incline Bench Press (3, 6-8)* ---- 3 - DB Lying Rows (4, 3-5) 4 - Wide-Grip Pulldown Machine (3, 6-8)* ---- 5 - DB Seated Military Press (4, 3-5)* - rest only 2 min after final set / BB Overhead Press (4, 3-5)* - rest only 2 min after final set ---- 6 - EZ Biceps Curls (3, 6-8)* ALTERNATE SET WITH: EZ or DB Lying Triceps Ext. (3, 6-8)* DAY 2 - POWER LOWER/CORE 1 - BB Squats (4, 3-5) 2 - Leg Press Machine (3, 6-8)* ---- 3 - BB Deadlifts (4, 3-5)* ---- 4 - BB Hip Thrusts (3, 6-8)* ---- 5 - Seated Calf Raise Machine (4, 6-8)* - rest 2 min after final set ---- 6 - Cable or DB Hanging Leg Raises (3, 6-8)* ALTERNATE SET WITH: Cable Woodchoppers (3, 6-8)* DAY 4 - HYPERTROPHY UPPER 1 - DB Flyes (4, 9-11) / DB Incline Flyes (4, 9-11) 2 - Cable Incline Flyes (3, 12-15)* / Cable High Crossovers (3, 12-15)* ---- 3 - Cable Seated Rows (4, 9-11) / Cable Shotgun Rows (4, 9-11) 4 - Cable Straight-Arm Pulldowns (3, 12-15)* / Reverse Grip Pulldown Machine (3, 12-15)* ---- 5 - DB Side Lateral Raises (4, 9-11) / Cable One-Arm Lateral Raises (4, 9-11) / Cable High Rear Delt Flyes (4, 9-11) 6 - DB Front Raises (3, 12-15)* - for 1 week / Cable One-Arm Front Raises (3, 12-15)* - for 2 weeks ---- 7 - BB Shrugs (3, 12-15)* / Cable Low Rope Shrugs (3, 12-15)* / Smith One-Arm Shrugs (3, 12-15)* - do after biceps/triceps ---- 8 - DB Incline Curls (3, 12-15)* / Cable Standing One-Arm Curls (3, 12-15)* / Cable Overhead Curls (3, 12-15)* ALTERNATE SET WITH: DB Standing Triceps Exts. (3, 12-15)* / Cable Triceps Pushdowns (3, 12-15)* / Cable One-Arm Overhead Exts. (3, 12-15)* DAY 5 - HYPERTROPHY LOWER / CORE 1 - BB Front Squats (4, 9-11) 2 - One-Leg Leg Press Machine (3, 12-15)* / DB Step-Ups (3, 12-15)* ---- 3 - Lying Leg Curl Machine (4, 9-11) 4 - Seated Leg Curl Machine (3, 12-15)* ---- 5 - Cable One-Legged Kickbacks (3, 12-15)* / Cable Rope Pull-Throughs (3, 12-15)* ---- 6 - Smith Standing Calf Raises (4, 15-20) 7 - Leg Press Machine Calf Raises (3, 25-30)* ---- 8 - Cable Crunches (3, 20-30)* / DB V-Sit Cross Jabs (3, 20-30)* ALTERNATE SET WITH: Cable Standing Lifts (3, 20-30)* / Plate Russian Twists (3, 20-30)* **TIME** Rest 3 minutes after each 3-5 rep set on power days except as noted, 2 minutes after other sets on power days, and 90 seconds between sets on hypertrophy days. ""ALTERNATE SET WITH"" indicates the exercise should be performed as an alternating set with the preceding exercise, using 45-second rest periods: > Set of exercise 1, rest 45, set of exercise 2, rest 45, set of exercise 1, and so on. Each workout is calibrated for about 60 minutes, assuming ~30 seconds per set and efficient weight changes. **SETS AND WEIGHT** Exercises marked with slash should be rotated each week. Weight should be selected to hit the desired rep range in every set while still having 1-2 reps left in the tank (i.e not to full failure). On power days, for the last set of each muscle group (including for each exercise in the alternating set), do a drop-set: > Perform final set to failure, drop weight by 50%, perform a subsequent set to failure. On hypertrophy days, for the last set of each color-coded muscle group (including for each exercise in the alternating set), do a rest-pause set: > Perform final set to failure, rest for 20 seconds, perform a subsequent set to failure. Drop-set and rest-pause set exercises are noted with asterisks. Very interested in thoughts, thanks!",1.5800283486888769,4.178870379872436,3.6702459248759753,83.53197413182144,85.1020552799433,6.3249610205528,25.30921332388377,7.640106031005138,1.7205842381289873,5650,240,1058,106,170,1916,444,1411,0.08,0.8490000000000001,0.07200000000000001,-0.7655,14,3,0,2,0,0,606,0,1,1,31,30,24,0,3,65,0,49,45,17,9,3,124,81,55,0,16,15,1,20,6,0,6,20,5,0,2,17,57,8,5,9,34,2,17,7,7,1,7,12,28,34,17,145,53,61,218,0,3,3,0,19,62,0,25,98,441,51,9,0.03914379097694182,0.0,0.0,0.0,0.0,0.038250859509455525,0.03469860889985985,0.0,0.0,0.0,0.08639229343015893,0.06260655100399642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.023861691660011404,0.0,0.0,0.0,0.0410789936503114,0.0,0.08546976318768422,0.08695985487875732,0.0,0.0,0.07994037425131473,0.0,0.0,0.0,0.08281788114428955,0.0,0.04104152009753477,0.0,0.0,0.0,0.0,0.0,0.580623658587212,0.0,0.0,0.0,0.0,0.040896930239686886,0.0,0.0,0.0,0.12017306581007604,0.0,0.0,0.0,0.0,0.0,0.0,0.034669780312864974,0.0,0.13096702239940722,0.025854104766384996,0.0,0.032980332155934884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21440054840926315,0.0,0.0,0.0,0.0429191463879668,0.0,0.0,0.040902030370118816,0.0,0.02224631848121309,0.0,0.0,0.0,0.0,0.0,0.034614725086554735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1240726929311846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03479279996886007,0.0,0.0,0.0,0.12762965639357565,0.0,0.041447622727347984,0.042529843429633916,0.0,0.027648417186442467,0.11474207425247425,0.0,0.0,0.06928204646265343,0.03287092580495598,0.0,0.0,0.06655730258676801,0.0,0.03703880147965286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03124420050424546,0.041603655014136605,0.02877519031036752,0.029024625020227856,0.0,0.0,0.0,0.0,0.0,0.03755952315625636,0.0,0.0410748239359119,0.04168685987530657,0.18567392070674105,0.08931185077422163,0.0,0.0,0.0,0.0,0.0,0.0,0.034178848434663116,0.0,0.0,0.0,0.0,0.0,0.07964661574085607,0.0,0.0,0.0,0.0,0.0,0.041634240008448106,0.0,0.0,0.0,0.04024633651347722,0.0,0.0,0.0,0.0,0.0372347090570104,0.031128713701591895,0.0,0.0,0.06238506688984077,0.07127007433486816,0.0,0.0,0.0,0.032380148396901016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.027706176725465898,0.0,0.031260282038281864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.029431259309766467,0.0,0.03421339864627406,0.03603834359739185,0.0,0.0,0.02600539538938409,0.0,0.0,0.0310757976318102,0.2510756523515157,0.0,0.0,0.0,0.0,0.026576064607420832,0.0,0.0,0.0,0.0,0.06761533478093343,0.0,0.03229772702540222,0.06926406629656083,0.031070519284000918,0.3453866680509189,0.3813327360898264,0.035194969068582424,0.0,0.0,0.0,0.0,0.0,0.0,0.19948002222059888,0.0,0.0,0.027806626019790226,0.0,0.0,0.050414636019102586 fitness,b1ckies,2018/03/31,"Bar doesn't seem to ""fit"" properly when doing front squats. Hi guys, Been lifting a while but never really incorporated front squats. Just getting stuck into nsuns 4 day variant and want to follow it to the letter - so in come front squats. My problem is that the bar either feels too far forward on the delts, or putting way to much pressure on my throat - there doesn't seem to be an equilibrium that would be the right placement. I have tried squeezing my shoulders together a little, to increase the size of the ""slot"", but to no avail. My elbows are up - arms would be at least perpendicular to my body. I have a small build, and thought maybe the awkwardness was attributed to that. My 1 rep max for back squat is 120kg, and today I couldn't even get a decent set of 5 with 50kg on front squat. I know certain exercises just feel uncomfortable when you start them, but I've never felt anything as uncomfortable as this before. The fact that I was only doing about 40% of my back squat weight really makes me think I'm getting something wrong. Any ideas? Is the front squat something I should substitute out, or stick with it and hope it somehow gets better?",7.2964864864864865,6.9138620270270295,6.8799549549549575,78.68722972972975,63.864864864864856,9.742342342342344,31.56306306306307,9.075114841892004,2.4236954954954952,918,29,178,13,12,287,142,222,0.11,0.828,0.063,-0.8928,0,0,2,0,0,0,28,0,1,1,1,12,7,0,2,14,0,20,9,5,2,4,40,40,15,0,7,8,0,5,0,0,3,1,0,0,1,8,9,3,0,9,3,0,10,6,4,0,0,6,5,16,3,26,27,4,35,0,0,0,0,5,14,0,6,11,111,24,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10466947616052602,0.0,0.0,0.0,0.0,0.0,0.0,0.12666134861770734,0.0,0.0,0.0,0.0,0.23670678763368816,0.0,0.0,0.0,0.1309728289584382,0.0,0.0,0.13612790847697187,0.0,0.1709681312102761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13258667507745406,0.0,0.0,0.0,0.0,0.0,0.0,0.09926433693333687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10166134665671607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15565106870982964,0.0,0.1477853583882441,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3216630802723853,0.0,0.0,0.0,0.0,0.0,0.0,0.15240295792707093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15287524228649788,0.0,0.0,0.0,0.17375461746042906,0.0,0.0,0.0,0.0,0.0,0.0,0.08458927362463423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1542662099369453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10274141905231292,0.0,0.15463125706662348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1131473947246744,0.0,0.237422005617004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11706152793599604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14727867994553706,0.0,0.1547300404786145,0.0,0.0,0.0,0.0,0.19720754522385026,0.0,0.0,0.0,0.0,0.13144507837204153,0.0,0.0,0.0,0.0,0.0,0.28024222067156224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23698709740995344,0.0,0.0,0.1089439089874029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09862439997158044,0.0,0.122193650262799,0.0,0.0,0.14589620841971407,0.0,0.0,0.1045001767123287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0907847879250961,0.12217289518536495,0.0,0.18743058319691705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21867777458896828,0.16828510316149126,0.0,0.0 fitness,CeruleanTransience,2018/03/31,"Why do my calves cramp when I train hamstrings? This has happened a lot in the past and with different kinds of exercises. The earliest example I can think of is when I was doing 5-rep deadlifts one day a few years ago. After the workout I go out of the gym and start walking, and as I was walking one of my calves suddenly cramped really hard and I had to stop and sit on a bench until it was okay. This happens most frequently on the leg curl machine on something like the third set of high rep (10-20) light weight (20-30kg) curls where the calf would cramp right in the middle of the set. One day it happened when I was doing 50 metre interval sprints in the park - everything was alright throughout the workout itself, but then when I started walking home, the cramp appeared after 500m or so of walking. It has happened during Janda situps (the ones where you tighten your glutes and hamstrings hard and drive your feet into the floor). Today in the park after my upper body workout I did straight bridges and leg raises off the ground and while I was sitting on the ground during my rest in between sets the cramp appeared. What I can't figure out is what the connection between the calves and hamstrings might be where my hamstrings are feeling okay (fatigued but not in pain or anything like that), but the calves (which in theory don't do much work during neither deadlifts, nor during leg curls or sprints or bridges or core exercises). It's not even like my calves are sore the next day, it's just this minute or so of pain and inability to move my leg.",8.006931567328916,6.911003092715234,7.187827814569538,79.38907064017663,62.774834437086106,9.775187637969095,36.35849889624724,8.447377352677275,2.851624459161148,1242,49,238,13,15,382,155,302,0.062,0.856,0.081,0.7763,1,0,1,0,0,0,30,0,3,0,1,11,10,0,0,25,3,24,18,6,0,0,37,35,31,0,1,12,0,4,3,0,2,11,0,1,0,13,15,1,1,3,6,0,9,6,3,0,5,8,5,21,7,33,24,6,63,0,1,0,0,3,26,0,11,26,163,34,1,0.0,0.0,0.0,0.0,0.0,0.0,0.1170448896734506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10865710922182184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14666591749654456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25546331262944044,0.0,0.0,0.0,0.0,0.1379529854266374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08721072503859334,0.0,0.0,0.0,0.11866842615178927,0.0,0.0,0.0,0.06676304712475191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07504098794820986,0.0,0.0,0.0,0.0,0.0,0.4670477356052144,0.0,0.2365625896741961,0.0,0.0,0.0,0.0,0.0,0.0,0.13950679019562529,0.13244620298483073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13749863218809458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1935232253912918,0.0,0.0,0.0,0.0,0.0,0.0,0.11225510741242126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1400728516697596,0.0,0.0,0.0,0.1403369001101824,0.0970640922501972,0.0,0.0,0.0,0.14042531392176505,0.0,0.0,0.0,0.0,0.0,0.0,0.3578930395752681,0.0,0.2809982901842837,0.0,0.0,0.0,0.12604647073602426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08458776893900691,0.0,0.0,0.0,0.0,0.11276085714553295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10165031877702556,0.0,0.0,0.18691621946367876,0.0,0.0,0.1103907831798678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08460546422881304,0.0,0.0,0.0,0.0,0.1251578356484856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1607883191849265,0.0,0.0,0.11914494817495555,0.0,0.0,0.0,0.0,0.09612619695771876,0.0,0.0,0.09379694396596956,0.0,0.0,0.08502899248515497 fitness,Mambassa,2018/03/31,"Is there a good woodchoppers video tutorial? That's a good exercise I'd like to include in my routine, but I'm not completely sure how to do it properly, things like foot position, movement of the hips etc. Of course I could google it, but I don't know if the video that would come up is valid or not, that's why I ask for recommendations. I'd be really happy if someone could provide a good video tutorial, if it's not possible can you provide a detailed explanation of the exercise through words. Thank you very much and happy easter.",8.268857142857144,6.757670552380954,8.782857142857146,69.49714285714289,62.523809523809526,12.971428571428573,39.095238095238095,11.979248473330829,4.60972380952381,428,19,83,12,5,144,67,105,0.025,0.7340000000000001,0.241,0.9756,0,0,0,0,0,0,11,0,2,0,0,2,9,0,0,7,0,9,4,2,1,1,18,14,8,0,6,9,0,0,2,0,1,2,0,0,0,7,2,0,0,1,5,0,2,4,0,0,0,0,0,6,9,9,10,2,4,0,0,0,0,3,2,0,4,2,52,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18424186147867544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16976573953460197,0.20663313351330528,0.0,0.0,0.3147024071553639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21979470351799732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.495900468427531,0.0,0.0,0.0,0.0,0.0,0.4195876098170525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10830922930371277,0.0,0.0,0.0,0.0,0.0,0.0,0.1925652712363778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14487542681515078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2221764787046536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12625357992110706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16698403479272414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1857442220937655,0.0,0.0,0.0,0.0,0.181443471062017,0.0,0.0,0.13093024636491646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16261046191164585,0.0,0.0,0.0,0.0,0.0,0.0,0.1778327579185766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13999896332414333,0.0,0.0,0.0 fitness,hypnostene,2018/03/31,"Problems with calorie count. Is my logic sound? I am slightly confused by my situation and want to ask if my logic is sound. I am in my 30s and around 90 kg at 186 cm (but without much muscle). Due to medical issues I put on weight and I am trying to get it back down. I am quite experienced with losing weight, having managed to drop by 25 kg a few years ago and fight the bounceback. I am used to hitting a plateau. Something else is happening this time. Despite consuming a calorie deficit and working out, I am putting on weight (and I can see this not only on my scales, but also through my belt). What am I missing? I use Myfitnesspal to track calories. I cross-check the calorie count on other sites (and try to overreport if in doubt). I picked ""sedentary"" for my lifestyle, and add calories burned when walking (and I walk 6-10km almost every day). This means that I eat 1800 kcal + some 300-500 I get from walking/working out. Is this logic sound, or am I eating too much/recording too much from my activities?",3.103952941176473,4.968487160000001,4.102235294117648,86.60582352941178,74.9,6.305882352941178,28.764705882352942,7.048011613610866,1.5203588235294117,792,34,156,8,17,256,121,200,0.066,0.918,0.015,-0.8018,0,0,1,0,1,0,36,0,0,0,3,6,6,1,2,5,0,14,6,0,3,0,35,25,16,0,4,7,0,3,0,0,0,1,3,0,0,8,15,5,0,4,0,0,4,2,6,0,0,0,8,24,0,27,24,4,24,0,2,1,0,2,12,0,7,7,102,32,2,0.0,0.0,0.0,0.0,0.0,0.0,0.1212354081803804,0.0,0.1369520722948921,0.0,0.0,0.10937226313078456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12175133980278932,0.12785838195697996,0.0,0.0,0.10516513341977056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08820319300327263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2798929112404113,0.1142510101053544,0.0,0.0,0.0,0.0,0.0,0.0,0.11523182506793347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14290988902865495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1209423218386448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14274887892488916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1530069293257486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1489790070672684,0.0,0.13777803968542388,0.0,0.0,0.0,0.0,0.0,0.0,0.3016177351213313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1040172217009898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13086724027812166,0.0,0.2749765735685077,0.0,0.14546819719117088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10898533527061263,0.0,0.0,0.0,0.0,0.0,0.1537314765772693,0.0,0.0,0.0,0.105289670680888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07974974989720232,0.0,0.0,0.0,0.0,0.1857111937719116,0.0,0.0,0.0,0.0,0.23624499573101454,0.0,0.0,0.08066853029498441,0.0,0.0,0.4996349066090886,0.0,0.0,0.0,0.0,0.0,0.13183819723845636,0.0,0.19913554120150773,0.0,0.0,0.0,0.0,0.0,0.0880732566783952 fitness,alphaomega420,2018/03/31,"Thoughts on the ""Exercise Paradox"" study? https://www.csicop.org/specialarticles/show/why_physical_activity_does_little_to_control_weight There was an article published in the Scientific American in Feb 2017 which basically followed the most physically active people on earth, an african hunter-gather society, and compared their metabolic rate with the standard American. The difference in calories burned was minimal for the extremely active group which is very interesting. The Moderate exercise group did slightly raise their TDEE but anything past that had virtually no effect. Diet is much more important than most realise when losing weight. Personally I've been having tremendous success with keto and fasting with moderate cardio/weight training. I tried searching on this sub about it but I couldn't find any discussion. I can try to post the actual article when I get back from vacation if people want.",12.149555555555557,15.500919103703707,9.6912962962963,49.62583333333336,54.25925925925926,12.511111111111116,42.388888888888886,11.979248473330829,6.485977777777778,769,39,86,24,10,229,101,135,0.055,0.8370000000000001,0.107,0.7445,2,0,0,0,0,0,22,0,0,2,3,5,3,0,0,10,0,10,4,0,1,0,16,14,7,0,3,3,0,1,0,0,0,2,0,0,1,5,5,2,0,3,2,0,1,2,1,0,0,6,1,6,2,14,7,4,13,0,1,0,0,6,6,0,3,5,59,11,2,0.0,0.0,0.2148880223987925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1497467472166316,0.0,0.0,0.0,0.0,0.0,0.0,0.1812097055352088,0.0,0.0,0.0,0.0,0.16932382196066906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2300670434350505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2012631065572592,0.0,0.0,0.0,0.0,0.0,0.11504786719434625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2463527332437273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16187579165936564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21021030293745466,0.3053244253994451,0.19227425044598773,0.0,0.0,0.0,0.0,0.21089523250538286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1748179347847124,0.0,0.0,0.0,0.0,0.0,0.29900907351891304,0.0,0.0,0.0,0.0,0.0,0.0,0.18169193929366925,0.12988243743271785,0.0,0.0,0.5363000024880132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,insert_oxymoron,2018/03/31,"I climb a lot of stairs for work, how can I lessen the impact on my knees? So I deliver newspapers 6 mornings a week for about 3 hours per shift, my job involves a lot of stair climbing and I'm worried about knee health long term. What ways can I lessen the impact on my knees? For instance, I sometimes have the option of either taking the elevator to the top floor and walk down and deliver on each floor or the opposite, walk to the top floor and take the elevator down. Which is best for your knees? I've heard that walking downstairs may be worse because it's an awkward movement for your knees/legs even if it feels less straining. Any tips are appreciated.",6.9130989010989055,6.396816507692312,6.629780219780222,80.60807692307695,64.69230769230771,9.582417582417582,33.18681318681319,8.841846274778883,2.501373626373625,526,19,106,7,7,165,84,130,0.069,0.84,0.091,0.5766,1,0,0,0,0,0,12,0,2,0,6,5,3,0,2,12,0,7,5,4,1,0,14,12,8,0,1,3,0,1,0,0,1,1,1,0,0,5,5,0,0,1,0,0,6,0,2,0,0,1,2,10,1,17,9,7,23,0,0,0,0,4,12,0,6,4,66,15,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1674189646391371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15007632438370674,0.0,0.0,0.0,0.2583632570674756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1626074575455511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12448204445205045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2616905247017727,0.0,0.0,0.0,0.0,0.0,0.0,0.2424494738831752,0.0,0.0,0.0,0.0,0.0,0.2443075170185001,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2178721238008666,0.0,0.0,0.0,0.4186071748574237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24349012836421802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3702114068128389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1954157063662984,0.19748032792389586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1792306678324303,0.25001987022692745,0.25089062435805143,0.0,0.0,0.0,0.0 fitness,EggAndCheeseBagel,2018/03/31,"Need a change with my workout routine I started my journey 18 months ago with 250lbs (23M, 177 cm) and 35% body fat. Now I am at 195 with 25% body fat. I slacked off in the middle for a few months and gained some weight back. For the last 5 months I have been regular with diet and training. I have had the same PPL Split with 20-30 mins cardio post workout on alternate days. I have changed the type of exercises but never the split. I feel like my body is adjusting to this routine. I need suggestions for this I have two goals 1) reduce my fat percentage to under 20 2) to do 5 perfect form pullups by august. (i cannot do a single one right now. I have started doing the inverted rows as progression) PS: This sub has really helped me a lot. Thank you so much ",1.9548901098901084,3.781825294871794,3.3544322344322346,90.8596153846154,78.1025641025641,6.764835164835166,23.96336996336997,7.7094869923839395,1.0632139194139194,590,20,129,9,14,193,104,156,0.0,0.909,0.091,0.9239,0,0,0,0,0,0,21,0,1,0,4,4,3,0,0,10,0,14,10,6,0,2,18,20,6,0,2,1,0,2,1,0,0,5,0,0,0,3,8,5,0,2,3,0,1,2,0,0,2,2,2,17,3,19,18,7,23,0,0,0,0,3,7,0,2,15,81,20,2,0.0,0.0,0.0,0.0,0.0,0.0,0.14555656626163144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12626241739750554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5471794812563575,0.0,0.0,0.0,0.0,0.0,0.0,0.34741123020858017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10589772492675116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08302626385273679,0.11730707041680692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1100621984630453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13384783372306738,0.0,0.0,0.0,0.0,0.0,0.08022157498267297,0.0,0.0,0.0,0.0,0.0,0.0,0.13960001180631598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3931971930730289,0.0,0.1207085248630524,0.24350974802294545,0.1266439237853975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11126859548258147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15726163965235732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10519301807062956,0.0,0.0,0.0,0.0,0.14022896019308329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23244827826011416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15117659508864045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16040303802236874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19995572383239046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sxekev,2018/03/31,"Stretches for Upright Posture Hello people of r/Fitness! I recently [made a post](https://www.reddit.com/r/Posture/comments/87pfzt/the_ultimate_guide_to_fixing_anterior_pelvic_tilt/) on fixing Anterior Pelvic Tilt in the Posture subreddit and it received pretty good feedback. I was encouraged to post it here, however I didn't want to re-post the same information. Instead, I decided to figure out what would be of the most benefit to you guys. I came to the conclusion that it would probably be a good idea to talk about the importance of having good structural integrity. What do I mean? Well, a lot us sit a lot which can lead to structural adaptations to our body that may go unnoticed and be less than ideal. Let's say you have a tendency to sit to one side and as a result, you have an elevated pelvis (where one side is structurally shorter than the other). Over time, this may manifest itself as a rotation in your spine and lead to scoliosis, which can also cause a bunch of issues UP and DOWN your kinetic chain. You may not feel anything now, but I **assure** you within time it will catch up and lead to pain/injury (I'm a testimony to that xD). It's not a matter of *if*, it's a matter of *when*. What's more saddening is many people are unaware this; they continue to go the gym and load their back with heavy squats without first addressing their muscle imbalances. What happens? Unnecessary injuries. So my ultimate goal in connecting with you guys today is to simply raise awareness as well as help as many people as I can to get on the journey of improving their biomechanics. When your body is functionally fit, you feel so much better, and the quality of your life gets improved ten fold. With that being said, I decided to put together four essential stretches that will help promote upright posture, so if you ever feel like you're slumped over you can do this whenever and where ever. Please check it out and let me know what you think :) https://www.youtube.com/watch?v=WoPfmPbh1FY ",6.4766656263004565,8.563194317415732,6.290986267166043,73.44361007074492,66.5,9.768456096545984,31.724511027881817,10.082433333333334,3.4741416146483566,1611,66,265,40,27,505,197,356,0.028,0.812,0.16,0.9929,1,0,0,0,0,0,70,2,14,4,9,17,11,0,0,21,0,29,5,4,6,3,56,45,25,0,6,6,0,3,1,0,7,1,2,1,2,24,16,0,0,12,1,1,10,4,0,2,5,5,5,31,11,52,27,8,45,0,0,0,0,31,20,0,8,13,201,55,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08778382473102819,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09033217546972803,0.0,0.0,0.0,0.0,0.08440711909652254,0.0,0.0,0.0,0.0,0.0,0.0,0.09708352428792796,0.0,0.2438616578263572,0.0,0.0,0.0,0.1255487745080339,0.0,0.11276504927731733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19858829826688748,0.0,0.0,0.0,0.0,0.0,0.0,0.16651053937358815,0.07842042048318325,0.0,0.0,0.0,0.09337115193934348,0.0,0.0,0.0,0.0,0.11470162810676167,0.0,0.12477077182167623,0.2762121066897346,0.0,0.0,0.0,0.21738108567161,0.09707012800998664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14715436762861944,0.0,0.0,0.0,0.0,0.0,0.0,0.1239180915441215,0.0,0.11457239897385073,0.0,0.0,0.0,0.0,0.060327267878537816,0.0,0.0,0.0,0.0,0.22449655840378244,0.07753449980753876,0.05362856321969062,0.0,0.0,0.0,0.0,0.0,0.0,0.18664674834024608,0.0,0.1038679692522798,0.0,0.2225811185927852,0.0,0.11957279360085493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08069431145140188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14876733368779285,0.0,0.1168040776963838,0.0,0.0,0.0,0.0,0.2283041586176329,0.0,0.0,0.12049558847155994,0.0,0.0,0.3153908079946165,0.11167656490402343,0.11835169823907507,0.0,0.0,0.11035016853593108,0.0,0.0,0.0,0.0,0.0,0.0,0.10838561430662713,0.0,0.0,0.0,0.10441735317963068,0.08729430079955901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08822976741672649,0.0,0.0,0.0,0.0,0.0,0.07033682098805608,0.0,0.0,0.12801669942493624,0.0,0.1040500677054624,0.0,0.0,0.0,0.0,0.0,0.0,0.1320409907706202,0.0,0.0,0.0,0.06474577668980662,0.0,0.0,0.0,0.19739461424304813,0.0,0.0,0.0,0.0,0.10581532161766063,0.0,0.0,0.0,0.0,0.15595633017552402,0.0,0.0,0.0 fitness,marielove91,2018/03/31,"Challenges I just did the 30 day squat challenge, which was a great way to up my frequent squat routine. Now I am doing the 30 day ab challenge. Anyone done that by any chance?",0.6408571428571435,3.155854228571428,1.3000000000000007,98.21000000000002,92.42857142857142,2.8000000000000003,21.285714285714285,3.1291,-0.467742857142857,138,5,28,0,5,42,29,35,0.0,0.73,0.27,0.7906,0,0,0,0,0,0,4,0,0,0,3,2,4,0,0,3,0,5,0,0,0,0,1,5,0,0,0,1,0,0,0,0,0,0,0,0,0,2,0,0,0,0,0,0,0,0,0,0,0,3,0,3,4,3,2,0,6,0,0,0,0,0,1,0,0,4,18,5,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2897613857789263,0.0,0.0,0.0,0.0,0.2979377669162644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5495961742297765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43604639410029905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4697747669200686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3382169158775787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheGuy3081,2018/03/31,"Home Gym. Deadlift and barbell row substitutes? Hi guys. I'm a beginner at weightlifting so I educated myself a lot before starting. I am trying the 5/3/1 program and the issue with the barbell machine here at home is that it cannot hit the ground. For example, I can do squats, bench press and overhead press but can't do deadlifts and barbell rows. The question is: which compound or isolation exercises can replace them? Thanks a lot Ps:Not american, spelling",3.1906818181818224,6.294013154761911,3.9643722943722928,80.24123376623379,84.11904761904762,6.387878787878789,32.63636363636364,7.686295010490155,2.9600142857142857,371,21,59,7,11,118,61,84,0.045,0.903,0.053,0.168,0,1,0,0,0,0,14,0,0,1,0,2,1,0,0,8,0,9,1,0,0,0,10,13,7,0,0,2,0,3,0,0,0,1,0,2,1,3,5,0,0,1,3,0,0,2,0,0,0,0,3,5,1,4,12,2,5,0,0,0,0,4,3,0,4,2,39,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2380815264299013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2770370705455498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5613063550495268,0.0,0.0,0.0,0.0,0.0,0.0,0.2920291034431697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4757365915924057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3134299439772845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19803750406270848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2575939541316038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1899597174598764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,premfenderz,2018/03/31,"Should I take my Trainer’s advice on increasing cardio? -Completed eight weeks of gym, 6 days a week with 30 mins of cardio and weight training each day. (Chest ; Abs ; Total Body Workout). Diet - 1500kcal. - Have lost 3kgs since start (90kg -> 87kg), see visible changes and put on some muscle. - My trainer thinks 3kg of ‘weight’ loss is inadequate/slow progress and suggested me to do one more cardio session in the evening. My Question(s) : Is my trainer right about my progress being slow? And will the extra cardio session be actually helpful or will it impede my progress? Thanks in advance. PS: Cardio is mostly walking (5-6kph w/ 4% incline); Elliptical and rarely the stationary cycle. ",3.7557839721254354,6.7889291138211405,4.0494367015098724,81.67847560975612,79.0,6.115911730545879,29.92392566782811,7.447530270364453,2.254621835075494,543,26,88,8,14,169,92,123,0.036000000000000004,0.848,0.116,0.8762,0,0,0,0,0,0,36,0,0,0,6,2,3,0,0,4,0,10,10,2,0,1,13,16,6,0,1,1,0,2,0,0,3,5,0,0,0,1,7,3,0,1,2,0,4,0,2,0,2,1,3,8,1,10,10,7,16,0,2,1,0,2,5,0,3,7,48,9,2,0.0,0.0,0.19634020314246609,0.0,0.0,0.19660833529511176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22348559646078847,0.0,0.0,0.0,0.0,0.0,0.0,0.21284078257669156,0.0,0.210952251736004,0.0,0.0,0.0,0.0,0.0,0.2595121019314046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13288936677116578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13485876342524256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21963135994670024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13633695677887772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20225953890924125,0.2253877814183368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17182197368514682,0.0,0.0,0.0,0.0,0.16032873908955966,0.0,0.0,0.0,0.0,0.16643304633062378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14240896422312993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15127583988280194,0.0,0.0,0.18523606612617308,0.0,0.0,0.0,0.12891954013422144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32277776337800795,0.4900098677365522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,brianddk,2018/03/31,"Advice on cardio for heart health I've read conflicting reports on what amount of cardio is good for heart health. M47 / 5'7"" / 165 lb (all fat, zero bulk) I've been training for 8 weeks to try to bring my blood-pressure in check. I try to train every day alternating: * Day 1: 35 min run (HR @ 150) + 35 min swim (HR @ 140) * Day 2: 35 min spin (HR @ 140) + 35 min swim (HR @ 140). This puts me at about 70 min cardio per day (though the first few minutes are at a lower HR). I've seen reports that that too much cardio may be bad for some people, but most of those were centered on running and the stress level that puts the body at. Since most of my cardio is low impact (swimming / spinning), should I be OK at keeping this schedule? BTW, I've lost 10 lbs and my BP is back to normal but want to keep the pace for fitness, weight loss, confidence. Thoughts?",1.1641890513430797,3.1457880982659,2.3614824889493384,96.25732743964636,81.3121387283237,4.764229853791226,19.425025501530094,5.5289334501034215,-0.379158857531452,643,16,145,3,17,205,109,173,0.1,0.821,0.079,-0.4424,1,0,0,0,0,0,44,0,0,0,3,4,7,0,1,5,1,10,12,4,0,1,16,17,5,0,3,2,0,1,0,0,2,8,0,0,0,7,2,2,3,1,4,1,8,0,5,0,2,5,2,6,2,22,8,7,33,0,3,1,0,0,12,0,4,13,65,13,3,0.0,0.0,0.0,0.0,0.0,0.15134148582934884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11908886526104187,0.12931366736549724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17203056105971168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39952474078013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13048837426491816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1317360982295491,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12990131128405222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3292485216521945,0.0,0.3670538547880861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2753189920947509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16906371898811642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11385051505879977,0.0,0.0,0.0,0.0,0.0,0.1517440436884419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1073704188113162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31138312722842754,0.0,0.0,0.15491632615527612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1281137164656503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17740811904668796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1521633263372906,0.12295298582160567,0.0,0.0,0.0,0.0,0.0,0.2102991230400768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0913489425887958,0.0,0.12423091378343065,0.1885953139854908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Superclocked_Studios,2018/03/31,"I need a swim training regimen I have tried to Google this but to no avail, but in short I need a swim weight training regimen for short, sprint-like freestyle and also for a little bit of physique, mainly arms and abs. For reference, I'm currently 15, turning 16 in a little over a month who is 6 foot and 152 lbs who lost most muscle after breaking my elbow. Everywhere I look doesn't go into enough detail, naming only 1 day, instead of area specific target days. Does anybody have one they do or one I could start doing? Thanks so much.",8.054433962264149,6.378443877358492,7.928943396226419,75.97549056603775,63.05660377358491,10.744150943396228,34.40754716981132,9.3871,2.979168301886793,425,14,81,6,5,137,79,106,0.058,0.882,0.06,0.0387,1,0,0,0,0,0,13,0,0,1,1,3,2,0,0,5,0,7,4,3,0,0,13,16,8,0,3,3,0,1,0,0,0,0,0,0,0,3,4,1,0,1,2,0,3,2,1,0,2,1,2,7,1,12,14,5,19,0,1,1,0,4,9,0,2,6,50,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1686989588829032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23030593179953665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16842872622283567,0.0,0.0,0.27209433916544257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18460630543587864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21797073821551965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11988939516947905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4228604526572293,0.0,0.0,0.17714730717107394,0.0,0.2302800112208293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1683805931381982,0.0,0.15507465494166994,0.3128378065462539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2858942907285438,0.16043918727242695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14931354924546028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19421708901856796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14322317260985915,0.22945617986658826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2568838026319966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,fink_ploydd,2018/03/31,"Lived a mostly sedentary life until now (20) and I want to improve my my cardiovascular health. My chest and lungs feel terrible after running even half a mile. Help. I’ve done a few sports here and there, but the last time I did anything intensive was playing ultimate frisbee in 7th grade. I want to make my cardiovascular health better mostly because it is affecting my sex life, but man I have no cardiovascular endurance. I was hoping someone might have some tips on building up cardiovascular endurance or at least help me from wheezing after running even short distances. I do a lot of walking because I am a college student but it doesn’t help with more intensive exercises like running. Any tips would be greatly appreciated, although I figure most responses are gonna be that I need to just suck it up and run every day. Edit: Thank you for your responses everybody. This is why reddit is awesome :)",6.90818181818182,8.240596909090911,7.2090909090909125,70.09363636363639,64.75757575757575,9.393939393939394,36.81818181818181,9.573946990214177,3.766090909090909,730,36,118,14,11,237,115,165,0.047,0.7120000000000001,0.241,0.9882,0,0,0,0,0,0,17,0,2,0,1,6,8,1,0,6,0,17,9,2,2,0,25,26,10,0,5,5,0,1,1,0,3,6,0,0,1,5,5,0,0,2,3,0,5,2,2,0,1,4,1,17,6,15,17,8,19,0,0,0,1,6,7,1,8,8,85,22,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.125236628971355,0.0,0.0,0.0,0.0,0.0,0.0,0.15154982047984625,0.0,0.0,0.0,0.0,0.0,0.0,0.2245271674536844,0.0,0.0,0.0,0.0,0.16287652324189694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11876940050356515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1884618971069539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24327482698871025,0.0,0.15516461837999848,0.0,0.0,0.0,0.0,0.0,0.09311795499536132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.203039504476142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39151166915929897,0.0,0.0,0.3703201746383732,0.0,0.0,0.1829146442634104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15011679411418388,0.0,0.0,0.0,0.0,0.2601584533024985,0.08997236130175827,0.0,0.16261861969563415,0.0,0.0,0.0,0.0,0.1565681389661128,0.0,0.0,0.12292971599582288,0.0,0.0,0.0,0.0,0.0,0.0,0.19536701902602185,0.0,0.0,0.0,0.0,0.0,0.1365539571764373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15604005658480494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1695518348601682,0.0,0.0,0.0,0.0,0.0,0.0,0.10738647505933874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2172473049197549,0.0,0.0,0.0,0.0,0.0,0.16617776449521807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1308235615819795,0.0,0.0,0.0 fitness,WaterGun19,2018/03/31,"Coolcicada's PPL progression. Also eggs and breakfast Hey everyone. I just started Coolcicada's PPL program this week, and I have a question about progression. I'm switching off PHUL because I'm starting lose the linear increases plus boredom. On the PPL I'm switching to, there's no rep ranges on the compounds like there are for PHUL. Am I supposed to try to get 3x5 even when adding weight? On PHUL, you would try to work your way up by going 3x3 > 3x4 > 3x5 for each respective workout. If I'm starting to lose my linear gains on that, I don't think 3x5 every week is managable. Through searching, I've seen some people switching in 5/3/1 for the compounds. Is that acceptable within the program intentions? I've never run a 5/3/1, so I don't want to haphazardly change anything. How do you guys do it? I'm aiming more for aesthetics than strength, but that doesn't mean I want to feel weak and struggle every workout. Also, I'll be starting a cut in a week or two, but I haven't figured out my breakfast plan yet. Generally, I eat 5-6 eggs and yogurt. The eggs are pretty big in calories without hitting that 1g protein : 10 calories ratio. They already aren't all the filling, so I'm hesitant to keep them in during a cut. Should I stick with the eggs regardless, or does someone have a good breakfast plan? Thanks for your help",3.735744755244757,5.735201588461537,4.449860139860142,84.20877622377624,73.5,6.881118881118883,30.66433566433567,7.686295010490155,2.0970384615384607,1063,49,198,14,22,340,147,260,0.101,0.8029999999999999,0.096,0.5635,0,0,0,0,0,0,40,0,4,2,9,12,12,2,1,14,0,17,10,0,2,2,33,38,16,0,6,7,0,2,1,0,2,1,1,0,1,6,8,9,1,6,2,0,4,8,6,0,1,1,4,17,6,32,33,5,28,0,2,1,0,10,13,0,5,11,113,23,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1550431016865557,0.224712493861602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11561793125295206,0.0,0.0,0.0,0.0,0.0,0.0,0.08564631264123578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14862831692388773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12295079813108742,0.0,0.0,0.0,0.0,0.1437645896195091,0.0,0.0,0.0,0.0,0.0,0.0927976428256309,0.0,0.23675134848655155,0.13425191617787247,0.0,0.0,0.0,0.0,0.0710400400672259,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07340443692454543,0.0,0.07984828464410587,0.11784310590855053,0.0,0.0,0.0,0.1391151673707607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09417288729949247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1248811302339804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06864025474075576,0.0,0.0,0.0,0.0,0.31436277976419896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15304357454448772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10836076444368127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0974036636763399,0.0,0.0,0.0,0.0,0.0,0.0,0.14293703585126433,0.0,0.0,0.0,0.0,0.15738998044393124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11904354936090407,0.0,0.0,0.0,0.39778099687697466,0.0,0.0,0.0,0.0,0.14687907654701213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12935173611295522,0.0,0.0,0.0,0.09002548307135046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1907779188979561,0.0,0.13724618836546892,0.0,0.0,0.0,0.0,0.0,0.16573879062061705,0.11152081949758193,0.3380972043788935,0.1710887853260417,0.0,0.0,0.0,0.0,0.0,0.13543511508144274,0.0,0.10228426019301114,0.0,0.0,0.09980578994656814,0.0,0.0,0.0 fitness,p03p,2018/03/31,"Can i split my daily routine up over the course of the day? This might be crazy, but i recently build my own gym and was playing around with compound lifts. So this morning i just did some squats, then had break/lunch did some benches and later some deadlifts. Just testing my gym and screwing around, but since i planned to do starting strength its practically my workout spread over a day. So can i spread my routine over the entire day like that?",6.852,7.154141964705883,5.477647058823528,86.0694117647059,64.64705882352942,7.741176470588236,34.64705882352941,6.742157984588678,2.057047058823529,357,15,69,2,5,104,57,85,0.046,0.838,0.116,0.7941,0,0,0,0,0,0,9,0,0,0,2,6,4,1,0,4,0,9,1,0,0,0,14,10,8,0,0,4,0,0,1,0,1,0,0,0,0,4,6,0,0,0,4,0,0,0,1,0,0,4,0,10,3,9,4,4,13,0,0,0,1,0,6,1,4,8,50,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5510954052556625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5988645521895315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15122093073345896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32836286637682205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30562395278842625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2560467662677609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21908722805228376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CedarChicken,2018/04/01,"Can I consume and efficiently use 100G of protein in a shake? So I realized I’m consuming sub 100G of protein per day and I want to start drinking egg whites (Carton you can get from grocery store). I’d like to drink one a day (100g of protein). Can I utilize this protein efficiently? Not sure if it matters but I’ve been lifting for a few years M/21/200lbs/6’1 Thanks!",0.09540000000000147,2.435849106666666,2.108833333333333,91.07525000000004,97.93333333333334,4.633333333333333,26.25,6.42735559955562,1.2236000000000002,293,15,59,4,12,97,52,75,0.041,0.7829999999999999,0.17600000000000002,0.8085,0,0,2,0,0,0,12,0,1,0,0,1,4,0,1,3,0,4,3,0,1,1,10,10,5,0,2,3,0,0,1,0,0,0,0,0,0,2,2,3,0,1,2,1,1,1,1,0,1,1,1,5,3,8,9,1,6,0,0,1,0,1,1,0,1,5,30,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4034963895044825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6129047339195576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16343973013938687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15283197013090316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2119803639479084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22142128428482472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2948367088287253,0.0,0.0,0.0,0.0,0.2880100131425877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2701829706222467,0.0,0.0,0.18451407263369413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2014509898769508 fitness,mobileusersgonewild,2018/04/01,"How much weight should I lose per week to avoid saggy skin? I'm a male, 20 years old, 5'8"", and I weigh 289.6 lbs. My ideal weight is 175 lbs, and I was wondering what rate I should lose per week/ year to avoid any damage/ lose skin.",3.8464625850340113,3.7471886122448974,3.784081632653063,97.0240136054422,71.04081632653063,7.34965986394558,20.41496598639456,6.42735559955562,-0.2228421768707487,178,2,45,1,3,54,35,49,0.236,0.6990000000000001,0.064,-0.7964,0,2,0,0,0,0,11,0,0,0,4,1,7,0,2,1,0,4,5,2,1,0,9,6,3,0,3,0,0,4,0,0,2,0,0,0,1,1,2,3,2,1,0,0,0,0,6,0,0,1,4,5,1,2,3,1,5,0,4,0,0,1,0,0,1,5,17,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13680749531302358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6751979797564891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14788849855077876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2111017850655534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32274466748848946,0.4899596247697633,0.0,0.0,0.0,0.0,0.0,0.0,0.21816825226733916,0.0,0.0,0.0,0.0,0.0,0.0,0.25910323252190043 fitness,TheKingOfThings01,2018/04/01,"Problem: I'm having difficulty incorporating full body fitness into my very laborous job schedule while also considering rest/recovery. I do not get 2 days off in a row. I work mandatory Saturday/Sunday and Tuesday/Wednesday. I get Monday/Wednesday off and occassionally Friday. I started thin, 142lbs and 5""11 with muscle definition just in the areas my body was worked during my occupation. I've spent the last 3 months getting into shape using cardio. Swimming, running, and skipping. I've started noticing areas where I need to lessen my cardio and move onto adding weights and using specific muscle groups more for balancing my growth. I've hit a snag though. When it comes to recovery and the 7 day week, I'm finding it difficult working around what muscle groups are exerted during work hours and what weight lifting or cardio I should be doing for those muscles and others outside of work hours. I want to give more information so that I can help you all understand my situation better but I don't post here often so I'm not fully sure what else to add if this isn't enough. Please ask if you need more information. ",6.799233449477358,8.279403268292686,7.101202090592334,70.23103658536586,65.09756097560975,9.369337979094077,33.1794425087108,9.606745405546679,3.3795296167247377,910,38,144,18,14,295,135,205,0.056,0.893,0.051,-0.4459,1,0,0,0,0,0,22,0,2,0,6,10,4,0,0,5,0,10,7,2,2,2,36,29,19,0,7,7,0,3,0,0,1,3,0,0,0,9,15,2,0,4,1,1,5,4,2,0,0,2,3,17,2,16,24,6,33,0,0,0,0,9,15,0,4,12,88,26,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10262114618215272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11423611144294114,0.11996619005433792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11349269148794057,0.0,0.2850794313496711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1105402909538043,0.0,0.0,0.0,0.0,0.0,0.0,0.1655175179487308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10719874741423464,0.0,0.0,0.1325936279510348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11728637094669198,0.0,0.0,0.0,0.0,0.0,0.20113294074405452,0.12310066128939018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08601328273192184,0.0,0.0,0.0,0.25274778839896817,0.0,0.0,0.0,0.0,0.0,0.12734237700474998,0.0,0.0,0.0,0.0,0.1046016863723014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10242748133772746,0.13638875467345354,0.0,0.190302148214032,0.0,0.0,0.0,0.0,0.0,0.0,0.1460984217589897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14086188926869325,0.0,0.0,0.12289950648991928,0.0,0.0,0.12278932345924926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14424224093972968,0.0,0.0,0.0,0.0,0.0,0.0,0.18165764229440448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12094442853734905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12607828015352618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13359044712969953,0.0,0.22166252711370207,0.0,0.10588124447914382,0.07568918117568832,0.0,0.10293426365428662,0.31252961412789165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4671092308674675,0.0,0.0,0.0,0.0,0.0,0.0 fitness,IblinkfanA,2018/04/01,"Got a new recumbent bike: Don’t sweat as much. Is workout not as good? Or is it a mind thing? A few weeks ago, the Schwinn 201 recumbent bike I had since the mid-2000s broke, so I bought a Schwinn A20. I used to do ~60 minutes of cardio on the 201 and all of my clothes would be completely drenched by the end of it. I do sweat on the a20, but it doesn’t seem like it’s nearly as much. Admittedly, I haven’t been working out quite as consistently/well with the new bike. I feel as though my belly is getting bigger. Could the workout obtained be THAT much different between the two bikes? Or is this a case of me not workout out as good/diet possibly being poor?",2.622112299465244,4.114953617647064,3.634759358288772,91.02414438502674,75.32352941176471,7.0042780748663125,27.06951871657754,7.686295010490155,1.3304352941176467,516,20,115,7,11,166,83,136,0.069,0.906,0.026,-0.6665,1,0,0,0,0,0,19,0,0,0,3,2,3,0,0,13,0,16,3,2,1,1,17,23,12,0,2,5,0,1,1,0,1,1,0,0,0,7,4,0,0,3,7,2,0,5,1,0,1,4,1,9,2,19,14,5,11,0,1,0,0,1,6,0,3,6,78,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.17080440904596186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20202748204801105,0.0,0.0,0.15384399837297216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20131573636117325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17066249990546858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09742777187509796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10067042091385324,0.0,0.0,0.3232315530409753,0.15410850261561135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09413658936569501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19455781299425576,0.0,0.0,0.0,0.4249388836018088,0.0,0.0,0.3721944524993581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21722438120072587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20494515446552794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17541399086863818,0.0,0.0,0.0,0.15939175336148895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12801193858547658,0.0,0.18931290147000007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18822610908079387,0.0,0.0,0.16641873645471775,0.0,0.0,0.0,0.0,0.15456099249880165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1402776175107385,0.0,0.0,0.13687852266871478,0.0,0.0,0.0 fitness,UserAnonymus,2018/04/01,"I have a question So I have an electrical scale that says it can measure my body fat percentage,BMI,TBW and that. It justs asks me for my age,height and gender,then I stand on it,tells me how much I weight. Right now it says I am 9,8%. So I'm 13 years old,male,180 height(in cm)and I weight 61,5kg. So,my question is: Is that scale calculating body fat correctly?",1.7623428571428583,3.702752320000002,2.4339047619047642,96.696,79.13333333333333,6.419047619047619,22.714285714285715,7.447530270364453,0.5836285714285712,284,9,67,4,7,88,50,75,0.0,1.0,0.0,0.0,0,0,0,0,0,0,19,0,0,0,0,5,0,0,0,2,0,6,6,4,1,1,7,8,5,0,0,1,0,2,0,0,0,2,2,0,0,6,2,4,0,2,0,0,0,0,0,0,0,0,4,10,0,2,8,1,5,0,0,0,0,5,2,0,2,2,34,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19897278801836066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4728252954990115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1564588381674429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22333542060465944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4768497211393653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1817606520676986,0.0,0.33851121934323186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5183534513612775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1370593086110951 fitness,Depetrify,2018/04/01,"How many supplements is too many? Hiya! I use to take Animal Pak Multivitamin every morning but I eventually started thinking I was putting too much random bullshit into my body, especially after reading a post here. I have since switched to Orange Triad, which might be bad too bt hopefully not as bad. What are your thoughts on Orange Triad? I also just got it in the mail today Orange Triad Brainwash. I'm 99% sure its a placebo effect scam, however I wanted to try it. Its apparently a nootropic and mood enhancer. What are your thoughts on this? Currently everything I'm taking is as follows: Brainwash and Orange Triad when I wake up, BCCAs 25g whey 2.5g creatine preworkout, nothing intra-workout yet, post workout generally some sort of protein shake with fruit in it +2.5g of creatine more, then more BCAAs with 25g whey on the drive home. The last supplement I take, usually before bed or after my last meal, is green vibrance. Oh yeah, I also take Fish Oil throughout the day - not really on a regimen there. Do you think I'm taking too much? I'm 5'11"""" 190 14% BF. I lift 4 times a week and box maybe 3 times a week. I just don't want to be putting useless chemicals in my body but I feel like I do a lot of athletic work.",2.8432663043478286,5.152645504166667,4.557065217391305,80.97619565217394,77.29166666666666,7.507246376811594,27.518115942028984,8.456263369488248,2.259028985507246,971,41,179,20,23,327,149,240,0.12,0.8170000000000001,0.063,-0.9543,3,0,0,0,0,0,36,0,3,0,2,13,8,0,1,11,1,13,5,3,3,1,31,34,13,0,3,7,0,1,1,1,1,0,0,2,0,9,6,2,0,6,2,0,5,3,4,0,0,4,4,19,3,22,27,6,32,0,1,1,0,5,9,0,7,17,102,28,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19402507845576814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20257960393600108,0.0,0.0,0.10322691367593656,0.0,0.0,0.0,0.0,0.2694988366996301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07823570141382731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1022099354050678,0.0,0.10902670281811264,0.0,0.0,0.0,0.061338598093408886,0.08666476018449132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09702366504731824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12168504530214362,0.12048941421051508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19776967184684474,0.0,0.0,0.0,0.0,0.0,0.05926653468365412,0.0,0.0,0.0,0.0,0.0,0.0,0.10313446156279732,0.0,0.0,0.0,0.245981074133314,0.1218734263568757,0.0,0.0,0.0,0.0,0.12869203432723025,0.0,0.0,0.0,0.0,0.17835541067235355,0.0,0.0,0.0,0.0,0.0,0.0,0.1164013878785415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2323652314948404,0.0,0.0,0.0,0.0,0.2439025660296094,0.0,0.0,0.12134404906735174,0.0,0.07771507422171395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10034989521651007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08586470627530249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1143343896885275,0.0,0.4560547023477605,0.0,0.0,0.0,0.0,0.0,0.0,0.15546266356418134,0.0,0.19261511700916606,0.14147509649800158,0.0,0.1149888525120536,0.0,0.0,0.08236235566101116,0.0,0.0,0.0,0.0,0.10477394478132322,0.1336071706916959,0.0,0.1431050018657832,0.0,0.19461708745544168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0883160133542105,0.0,0.0,0.0,0.0,0.0,0.0 fitness,beeaver,2018/04/01,"Experience with incorporating the glycemic index into your meal timing? Starting to educate myself more on the glycemic index of certain foods, to give myself the best possible opportunity for workout nutrition - low gi pre and high gi post for optimal energy - does anyone else do this and what are your experiences from this? I know it is not necessary, however it is what I enjoy doing and have received the best results from. Current Meal Plan: * Meal 1 - Eggs, Bacon & Spinach * Meal 2 - Chicken, Pitta & Lettuce * Meal 3 - Pre-Workout - Oats, Protein Powder & NP - Low GI * Meal 4 - Post-Workout - Ground Rice, Protein Powder & Bagels - High GI **TLDR;** What are your experiences with carbohydrate/glycemic index timing for optimal training?",5.934173333333334,9.017636224000004,6.4085,67.67008333333337,70.76,8.646666666666668,34.416666666666664,9.2995712137729,4.001546666666666,588,30,82,14,12,190,78,125,0.031,0.769,0.2,0.9722,2,0,0,0,0,0,41,0,3,0,4,0,7,0,0,4,0,7,8,0,1,1,10,10,3,0,0,1,0,0,0,0,0,0,0,0,0,7,6,8,0,1,1,0,1,1,2,0,0,0,0,7,5,12,10,3,13,0,2,0,0,5,7,0,0,4,44,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6207055115293887,0.0,0.0,0.0,0.0,0.0,0.0,0.10014118438798343,0.14674351485481688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3005963964185158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12533082266974047,0.0,0.0,0.0,0.0,0.0,0.11964005713695045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4202833376432861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.173179478028928,0.0,0.0,0.0,0.0,0.13738752089470185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3026348430582227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0787087327691974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16145650008208862,0.2743260408023105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10137026424144728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16702284952335208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,High_Flyin89,2018/04/01,"Weight training with HIIT? I'm just starting on my journey now. I'm 28M, 31.6%bf, and weak af. My goal is to increase muscle mass, strength, and decrease fat. To help me accomplish this goal, I've chosen the 6 day PPL split. I'm wondering if on my rest days I should go to the gym for a 20-30 minute HIIT session, or if this would be considered over training?",2.49463963963964,3.968854770270273,3.7308108108108087,90.28153153153154,75.62162162162161,6.5549549549549555,28.54954954954956,7.1686216300943375,1.4234846846846847,279,12,60,3,6,91,56,74,0.039,0.8079999999999999,0.153,0.8156,0,0,0,0,0,0,15,0,0,0,4,2,2,0,0,3,0,4,3,1,0,0,10,10,5,0,4,4,0,1,0,0,2,2,0,0,0,2,3,2,0,1,1,0,3,0,1,0,0,0,1,5,1,8,7,2,11,0,0,0,0,1,4,0,4,4,30,7,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5222186613138297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23009842704982555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2713775672819446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2865709078775425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4930257495806257,0.0,0.0,0.0,0.0,0.0,0.0,0.4390670605127702,0.0,0.0,0.0,0.28760987639908964,0.0,0.0,0.0 fitness,MQ1993,2018/04/01,"Daily VS Weekly Calorie/Macro Goals So I've been prescribed Adderall and I am trying to lean bulk on a certain schedule but I need some expert advice on the importance Macros/Calories (tl;dr version of my question is: are weekly Macro/Calorie goals sufficient, or do I have to hit those goals daily?). General Stats: 24 year old male 5'9"" 150 pounds ~9-10% body fat (abs are visible, Chest: 165 lbs 3 sets 8 reps (3X8), Lats: 180 lbs 3X8, Shoulders: 100 lbs 3X8, Biceps: 90 lbs 2X8, Triceps: 85 lbs 2X8) I would like to gain about 10 pounds of muscle over a period of 2 years (since I like to stay lean year-round so my calorie excess would average only about 100 calories over my Maintenance). But my concern is since I would be eating less on my Adderall days (about 1650 calories for 4 days), 2 days 2500 calories each, 1 ""cheat day"" of 4500 calories (bringing my weekly total to 16,100 calories, which averages 2300 calories per day), would that significantly hinder or even make my muscle gain negligible? Or would I still gain muscle at the same rate had I been simply doing 2300 calories every day (and about 150 g protein)? I plan on using a lot of protein powder to ensure I'm hitting 150g protein daily (even on my 1650 calorie days) to maximize muscle preservation (unless that isn't necessary). Any studies y'all come across that discuss the whole daily vs weekly macro/calorie goal issue? Or does anyone have experience with this? ",6.381979806848115,7.2020589626865705,6.453011413520629,76.87636084284463,65.71641791044776,8.395434591747149,31.809482001755928,8.313332769828598,2.4977991220368745,1134,43,193,14,17,361,156,268,0.015,0.873,0.112,0.9787,0,0,0,0,0,0,56,0,1,0,8,9,4,1,0,6,0,19,7,6,2,2,29,27,11,0,6,9,0,0,2,0,5,1,0,0,1,6,5,2,0,1,0,0,2,1,1,0,0,3,0,18,3,28,16,8,30,0,0,0,0,4,9,0,7,19,97,24,4,0.0,0.0,0.0,0.0,0.0,0.11697153066087135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08140154940669454,0.0,0.0,0.0,0.0,0.08369850864896843,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13296207538422805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10311278108848512,0.0,0.0,0.0,0.0,0.0,0.0,0.5403857730563835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10475213579024098,0.0,0.0,0.0,0.0,0.12248515701048825,0.0,0.0,0.0,0.0,0.0,0.15812424856194454,0.0,0.1008542025841283,0.0,0.0,0.11709164677763027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12493791836812886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1169608232654876,0.0,0.0,0.0,0.0,0.0,0.0,0.10176646564384408,0.0,0.0,0.07990209759218048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08875760856130897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12560724357636274,0.0,0.0,0.0910388596508406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13409377453498145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19803766867384492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12758653782051066,0.09559427123472818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0812698850676486,0.0,0.0,0.0,0.0,0.1033842024323392,0.0,0.0,0.0,0.0,0.3840712957458915,0.0,0.0,0.0,0.0,0.13364314717185885,0.0,0.0,0.0,0.0,0.0,0.0,0.42516477404190667,0.0,0.0,0.23125273072912456 fitness,ARA0614,2018/04/01,"Available gym only dumbbells, smith machine, and Cybex cable machine. Hello All, Was hoping to get some help from you fine folk. I have recently decided that I would like to start legitimately working out, problem is that at the gym I can use (gym at work) there is not a big selection of available equipment. All the equipment we have is a smith machine (straight up/down not slanted), a Cybex cable machine with all the attachments you need and includes a back cable row on one side and a lat pulldown on the other. There is also a chest press machine, a seated leg press and a leg curl one. The dumbbells there go all the way up 100 (which is plenty for me since I am a beginner). My biggest issue/concern is the smith machine, one of my coals is to increase strength which from what I read is done doing compound lifts (bench, squat, deadlift). I was wondering if anyone has any advice or insight into how detrimental using the smith machine would be to my progress? The reason I need to use this gym is because I work a Full Time and a Part Time job as well as I'll be starting school come May 1st. I also have a kid which leaves practically no time to go to other gyms. I will be working out during work (I get an hour lunch and we have showers here as well). I really want to start doing this and would appreciate the advice as I have lost 60 lbs in the last 3 months from diet alone and really want to finally take back my health. If it matters this is the split that I got from one of my friends and what I would be following: PULL Deadlifts 3 x 5-8 reps Bent Over Rows 2 x 8-12 reps Lat Pulldown 3 x 8-12 reps Wide-Grip Cable Row 2 x 10-12 reps Barbell Curls 2 x 12-15 reps PUSH Flat Bench 3 x 8-12 reps Incline Dumbbell Press 2 x 10-12 reps Standing Military Press 3 x 6-8 reps Wide-Grip Upright Rows 2 x 12-15 reps Cable Tricep Pushdowns 2 x 12-15 reps Decline Bench 2 x 8-10 reps LEGS Squats 2 x 10-12 reps Leg Press 3 x 6-8 reps Leg Extensions 2 x 15-20 reps DBell Stiff-legged deadlift 2 x 12-15 reps Thank you all for reading.",2.6234169525443107,3.9042509457547183,4.115248713550603,88.4428444825615,74.91981132075472,6.64882790165809,26.52773013150372,7.106945922332613,1.1554836477987425,1587,58,340,16,33,528,194,424,0.036000000000000004,0.87,0.094,0.9611,2,1,0,0,0,0,53,2,3,0,8,12,10,0,0,25,0,33,10,7,5,5,47,55,19,0,12,5,0,5,1,1,6,1,0,1,1,14,16,2,0,4,7,0,7,3,2,2,4,5,5,26,8,33,40,9,39,0,1,0,0,9,16,0,7,15,169,40,9,0.0,0.0,0.0,0.0,0.0,0.20468413193094,0.0,0.0,0.0,0.10846988433411953,0.0,0.16750692284803947,0.0,0.0,0.0,0.0712207721998988,0.0,0.0,0.0,0.0,0.0732304539828476,0.0,0.0,0.0,0.0,0.0,0.0,0.16106357668565982,0.0,0.06384313589902264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09021661069509168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10717632654648664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11472785369912898,0.0,0.0,0.0,0.0,0.08091502534768938,0.0,0.1094354046926864,0.0,0.11904225017115555,0.0,0.08376306663481214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11132431314952733,0.0,0.0,0.07019908103983134,0.0,0.0,0.10402166137903296,0.10313908455137087,0.0,0.0,0.0,0.0,0.0,0.10392950436530173,0.0,0.0,0.0,0.0,0.08536986411084907,0.0,0.11089516402175452,0.0,0.0,0.0,0.0511663488644778,0.0,0.0,0.0,0.0,0.0,0.11432642005748132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0835954033465162,0.0,0.0,0.15531363878026866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2838741460935862,0.0796527576168942,0.0,0.0,0.0,0.11341362758808818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10021356463288317,0.0,0.0,0.0,0.0,0.2095189799892524,0.0,0.1341869107374588,0.10768106335787324,0.10340937404542333,0.0,0.0,0.0,0.0,0.0,0.0,0.10599351336677866,0.0,0.0,0.0,0.0,0.0,0.08663468810127456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22238773735693465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07874478953819063,0.0,0.0,0.09642237024291768,0.0,0.0,0.0,0.0,0.0,0.0,0.18320872432538768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27136225726053465,0.0,0.0,0.12354628946672468,0.08313071065392882,0.0,0.0,0.18833175997936205,0.0,0.0,0.0,0.0,0.0,0.1135764627546912,0.3812276163708045,0.0,0.0,0.2975920113576588,0.0,0.0,0.0 fitness,imacusami3,2018/04/01,"Cardio vs Weightlifting I love running, more than weightlifting. I really wish I could just run and put weightlifting aside, but I wanna gain muscle so I haven’t done so. Problem is, I struggle to eat and find myself getting weaker and not building much muscle. Could running help me get a fitter body without eating as much? It’s ok if I don’t get that much muscle, it’d be happy with just being toned. Thanks in advance!",2.607777777777777,5.3022134814814805,3.216296296296296,88.03333333333335,80.85185185185185,4.093827160493827,22.58024691358025,5.033348758259628,0.28856543209876584,336,11,58,1,9,105,60,81,0.125,0.617,0.259,0.9154,0,0,0,0,0,0,10,0,0,0,2,4,6,0,1,1,1,9,5,1,0,0,17,15,8,0,6,7,0,3,0,0,0,1,0,0,0,3,4,2,0,1,3,0,5,4,2,0,0,1,3,9,4,7,9,4,6,0,0,0,1,2,1,0,1,0,42,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21742124218676864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3125623784532983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20030834751083634,0.0,0.0,0.0,0.40057850946903456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17890135631377474,0.0,0.0,0.0,0.0,0.0,0.30679571384167154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2083671721475059,0.0,0.0,0.0,0.0,0.0,0.0,0.13119932706192244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17666155289097707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4316707494622842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18729521879140446,0.0,0.19677116060356936,0.0,0.0,0.0,0.0,0.12539503458231555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20462828054915588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1802096252856692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22508950607211026,0.18868483773604205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Tatrzan,2018/04/01,"Anterior Pelvic Tilt and leg focused sports Hi everyone. All throughout my life I had some APT, but in the last few years it has gotten pretty bad and I have a lot of lower back pain. My sports are hiking, mountain climbing, and bicycling. All these sports are very leg focused. I do sit a lot too, but my legs have built up a lot of muscle from the sports. I think that all the muscle may have been built up on one side, causing the APT. Do you think so too? I've been thinking of getting those pedal cages to attach to my bike pedals and instead of pushing down on the pedals, I can pull up. Will that help?",2.273348115299335,4.164313422764227,3.1611529933481144,92.3147228381375,77.37398373983741,5.4483370288248345,21.750923872875084,6.11248444174946,0.17882764227642325,473,13,100,3,11,150,77,123,0.091,0.8079999999999999,0.101,0.1053,1,0,0,0,0,0,15,0,1,0,1,6,2,0,0,8,0,14,5,3,1,3,18,19,7,0,0,2,0,0,0,0,2,2,0,0,0,5,4,0,0,3,5,0,3,0,2,0,1,4,0,10,0,14,13,8,15,0,0,0,0,3,8,0,5,3,71,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.176108041199702,0.19122842937640666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2352743720740776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21884562918742625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11965743686382192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15351233233906614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18668801296258486,0.0,0.0,0.0,0.0,0.16176892461985315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5841330731044108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15519498835341133,0.0,0.24370145015523234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23300334502198655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4402547996309105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18897170616793485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14748622676871787 fitness,Lailled,2018/04/01,"Does it matter what sort of training I start off with as a beginner? Should I do strength, endurance, hypertrophy etc etc? I've done a bit of body weight training but just some pushups and planks and i never made a routine out of it. So what would you suggest a beginner should do? ",2.1646060606060584,4.704709490909097,2.7886363636363645,91.39628787878787,81.36363636363636,5.848484848484849,27.34848484848485,7.1686216300943375,1.3958484848484844,222,10,45,3,6,69,39,55,0.0,0.924,0.076,0.3999,0,0,0,0,0,0,6,0,1,0,1,2,1,0,0,4,0,6,2,1,1,1,14,8,5,0,3,2,0,1,0,0,3,0,0,0,0,4,4,1,0,0,0,0,0,1,0,0,0,2,1,4,1,7,3,4,6,0,0,0,0,2,2,0,2,4,34,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.300574990914006,0.30581525694261097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2409318689514061,0.2817450040560209,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6141027360563868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26051171789877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21234153738948405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19487087613034945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33526208395394463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19557738436443808,0.0,0.0,0.0 fitness,shindi23,2018/04/01,"what are the negatives of losing weight too fast? about my mom and step dad, they went to this moron who put them on this retarded diet and my step dad was losing 8 pounds a week, literally starving them, I read something somewhere about damage you can do to your liver, the risk of muscle loss, loose skin obviously, what else is there?",8.812604166666668,7.2504229687500015,8.217500000000001,74.14416666666669,61.5,11.033333333333333,32.27083333333333,9.725611199111238,2.765214583333333,266,7,50,4,3,84,52,64,0.337,0.6629999999999999,0.0,-0.9761,0,0,1,0,0,0,8,0,2,3,3,4,6,1,1,3,0,5,4,2,0,1,3,6,2,0,0,0,3,2,0,0,0,0,0,0,0,5,2,2,0,0,1,0,4,1,6,0,0,2,2,8,0,7,4,0,7,0,4,0,0,9,1,0,0,2,33,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2347317165418725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6287135515093489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3290929715436353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2824733149537089,0.0,0.0,0.2810667911201823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21632040811072914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22539383137732424,0.34217103540832833,0.0,0.2604812413328534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DenLee9,2018/04/01,"improving insulin sensibility. tips needed. Hello guys! I was reading an article about insulin sensitivity. I am doing an diet at the moment where I am doing carb cycling. Working pretty good so far. I am getting leaner on most of the body. My legs are already getting stripes. There is a big problem which I got since I started training and also before you could see that my body mainly store the fat at Abs. Its really impressive. If you compare my abs with the rest of body you will think ""holy shit how can the arms/legs be already that lean while he still have so much fat on abs"". I would say my abs are still 20%+ while the rest varies between 10-12%. If you would compare it in numbers. I never saw my sixpack after 5 years of training and I was dieting kinda hardly. Anyways I started to train my abs almost daily which has improved the shape abit. After some research I found out that I the type of guy which is really sensitiv for insulin. I am also sleepy after a postworkout meal for example. after alot of carbs I am getting tired and dont feel full of energy. So I came to the conclusion that Im low sensitive against insline. I ordered cinnamon and Apple Cider Vinegar that I gonna take before carb meals. Is there any other tip you could give me to train my insulin sensitity? And if I gonna train it and work on it will it be permanently if I gonna keep the new habits? I am tired of my fat specially on abs. I count everything I eat I never skip a workout. you can basicly say that I living for it still I am not getting the results I should get. If I compare myself with other people its kinda funny they eat everything they want and still got visible abs. Thanks Alot! ",2.9600000000000013,5.053079279279282,4.507768768768768,82.51444594594595,76.02702702702703,6.962522522522522,27.015915915915915,7.908726449838941,1.8301692492492487,1332,53,248,21,30,445,175,333,0.044,0.8759999999999999,0.079,0.8819,0,0,0,0,0,0,34,0,6,2,3,15,7,1,0,18,0,30,20,8,2,2,41,54,20,0,13,6,0,2,0,0,8,9,2,0,2,18,11,9,1,4,2,1,1,4,3,0,0,7,6,45,4,30,35,9,33,0,1,2,0,15,14,1,12,17,179,63,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10324581046917647,0.0,0.2275601691894558,0.16490773393294686,0.0,0.0,0.0,0.07011564628343593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1754713004182223,0.0,0.0,0.0,0.0,0.34358271733284856,0.0,0.0,0.0,0.1179258477607683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16464357429674334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12083951689191437,0.0,0.0,0.21100644905445032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18533012992971973,0.0,0.0,0.0,0.05213351436172101,0.0,0.0,0.0,0.0,0.0,0.0,0.11305045653647695,0.0,0.0,0.269343264938932,0.09890871352599973,0.0,0.08648045874551173,0.16492664626825565,0.0,0.0,0.2041823897957716,0.0,0.0,0.09236276426374572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11137222172824396,0.0,0.0,0.09164539026723838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09104452675972016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07579480663723334,0.07645182594444075,0.15904347644021047,0.0995804607930672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07148074936823448,0.0,0.0,0.0,0.0,0.0,0.0,0.10489591509692278,0.0,0.09865856032675063,0.0,0.0,0.0,0.0,0.10313394699905812,0.0,0.1321047452662697,0.0,0.0,0.0,0.0,0.0,0.0,0.1639881307772188,0.0,0.0,0.08216216871140404,0.0,0.0,0.0,0.10583687355881877,0.0852903859247035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14595797872496374,0.0,0.3293624830225064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07752291416367467,0.0,0.0,0.09492619353785273,0.0,0.0,0.0,0.06606619042134212,0.0,0.0,0.0,0.23701046252068106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0608146167494949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15012485755087454,0.0,0.0,0.14648715227746087,0.0,0.0,0.06639691254062077 fitness,plantfood623,2018/04/01,"Can I get most of my nutrition in powder form? Please critique my diet. I'm 6'3, 13% bodyfat, and 189 pounds. Currently bulking at 3250 cals per day. I am getting about 2000 calories a day from these smoothies : 1) Pea / Rice Protein Isolate blend 2) Sweet Potato Powder, which is dried sweet potatoes that are ground up into powder 3) Hemp Hearts 4) ""Super Greens Boost"" which is Alfalfa Grass Juice Powder, Barley Grass Juice Powder, and Wheat Grass Juice Powder. 5) Spirulina / Chlorella Powder 6) Frozen Plums, Cherries, Berries, and Cacao nibs 7) Spinach Powder The macros line up great, and I'm under 100grams of sugar every day even with all the fruit. For my other 1250 calories per day, just for the sake of argument let's assume I am eating nothing of real nutritional value. It's usually an entire bag of rice chips with bean dip, or lentil pasta, or sometimes even del taco. Whatever I can do to pound the extra cals. I just want to make sure nutritionally I'm not missing out on anything. Also, is it fine to get all my vegetable / other nutrition in powder form? I know I'm weird, I don't enjoy eating I would rather just blend and go. ",3.361512735326692,5.867909106976748,4.099601328903656,83.90565891472869,76.53488372093022,5.9557032115171635,24.19158361018826,7.07126945348624,1.1587165005537097,898,30,157,10,21,286,142,215,0.039,0.83,0.131,0.9608,1,0,0,0,0,0,40,0,0,0,1,8,9,0,0,6,0,12,8,1,1,3,26,24,8,0,3,7,0,0,0,0,1,0,0,0,0,8,9,7,0,2,0,0,1,2,2,0,0,0,5,12,7,23,22,6,17,0,1,1,0,0,10,0,4,6,82,20,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14809194078776555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1523910267282373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.477714611058677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3789798551463235,0.0,0.0,0.0,0.0,0.0,0.24462517041961104,0.0,0.15602588925512845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2902537016909476,0.0,0.10524459266428147,0.0,0.0,0.2041665140581709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21944446936538675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10177253280920527,0.0,0.0,0.0,0.0,0.1893636506273056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1236120608833404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17768947786048667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20327692040980191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21078045044548185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1831521599490732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1745341561257888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2039545131832652,0.0,0.10922658880703373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13154972276838728,0.0,0.0,0.0 fitness,xmandier,2018/04/01,"General questions about eating habits and supplements for my style of training. **Age:** 18 **Height:** 179cm **Country:** Sweden **Weight:** 68kg **Goal:** I want to be strong and have good condition (I also want to look good, so i need to get rid of abit of body fat). I am using the Athlean-X1 program (Strength training monday, wednesday and friday. Condition on tuesday and thursday) I do not smoke. Hello! I have three questions. My typical eating routine looks like this, should i eat something more/less or change something. &nbsp; **Breakfast 8 am:** Porridge (with cinnamon and sometimes honey). **Snack 1# 10:20 am:** I have not really been eating this but i am thinking about starting to eat whole grain bread and some homemade peanutbutter. **Lunch 12 am:** I can't affect the food i get at school. **Snack 2# 15:10 pm:** I usually eat yoghurt and some good cereal (homemade sometimes). Although i do not have acess for this the days i train on the gym. (monday, wednesday and friday) **Exercise 16 pm** **Dinner 18-20 pm:** I can't affect the dinner i get. **Snack 3# 21 pm:** Some fruit (or anything else good that i can find) &nbsp; Do i exchange anything here? Or do you have general snack tips that are not super expensive to keep up on the daily basis. &nbsp; **Question 2:** In this way of eating with snacks between meals, do i still need to eat something before and after i exercise? Or is will it not be necessary? &nbsp; **Question 3:** I am going to buy one supplement. Do i buy something to drink before workout? After workout? Or some [recovery supplement](https://athleanx.com/athleanrx/reconstruxion) that i can take as the third snack before bed (I know that Athlean-X does this). What do you think is the best for me? Thank you in advance! Training has become the light of my life!",0.4661300309597536,0.7094190185758507,1.810303405572757,88.13941795665636,134.3560371517028,4.332136222910217,21.975851393188854,6.000467325123951,1.16143665634675,1385,60,235,24,95,440,174,323,0.014,0.895,0.092,0.9701,0,0,6,0,0,0,143,0,3,0,6,6,10,0,0,9,0,31,29,2,3,0,45,49,19,0,5,11,0,1,1,1,2,4,0,1,0,11,11,25,1,8,6,4,2,7,0,0,3,1,6,31,10,31,44,6,24,0,0,2,0,9,8,0,13,14,147,42,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0608657206003528,0.0,0.3298637620866649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1252652859500922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08405831786384778,0.19429386766624468,0.0,0.07987351195576692,0.0,0.0,0.08454185936803649,0.0,0.0,0.0,0.0,0.0,0.0,0.08051505686872579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.049085122203026986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.066605009788607,0.0,0.0,0.07455953645632563,0.0,0.6230421953766155,0.06358074579717897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06956382529190865,0.0,0.09203339277280186,0.0,0.0,0.0,0.11929413995362308,0.0,0.04325547992501766,0.2553522658450901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06765071091916308,0.0,0.0,0.04182846489690326,0.0,0.0,0.0,0.0,0.0,0.0537592570913091,0.03718385653768738,0.0,0.0,0.0,0.1278276828117661,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1128702788242354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.051574598136073915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3410457304041249,0.0,0.0,0.0,0.04875848041564236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07702811872300618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2343750232214881,0.1505509095972678,0.0,0.0538715640594403,0.0,0.06078212461532453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05722579434060915,0.0,0.0,0.07007253129655218,0.0,0.0,0.0,0.09753736083597296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06573523072390468,0.0838252125575435,0.0,0.08978415707288466,0.06041315214847581,0.0,0.09268236070507163,0.0,0.0,0.0,0.08497490822894686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,purplepantspeople,2018/04/01,"Sore after every workout? I started pole fitness about six months back. I used to do it about twice a week for maybe like 20 minutes at a time, but recently, I've been getting more intense about my health. Four months ago I increased the intensity and worked out 3-4 times a week, and for the past 3 weeks, I've been dancing or conditioning and I still experience soreness in my muscles after every workout. Is this normal? And if so, then how long will this last? **tl;dr** Started pole dancing six months ago and I'm still sore every day. Why?",1.7624615384615367,4.4474030190476235,2.8438095238095267,89.05978021978025,85.47619047619048,4.754578754578755,24.267399267399263,6.297961479604792,0.789937728937729,427,17,81,4,13,136,70,105,0.05,0.863,0.087,0.4214,0,0,0,0,0,0,19,0,0,0,1,8,1,0,0,5,0,5,4,0,2,0,12,10,11,0,2,3,0,0,1,0,1,4,0,0,0,3,6,0,0,0,4,0,3,0,0,0,4,2,0,6,1,11,7,2,30,0,0,0,0,0,4,0,2,24,49,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.28770986851158065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12478634403237628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10465972541419588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.410193693446192,0.0,0.0,0.1587448476208292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0847866683474672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17250025518751252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1322830828937143,0.0,0.0,0.0,0.0,0.0,0.07928374302458642,0.0,0.0,0.14361619319891342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16303604501900054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3886005132699527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1590038195347919,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15491839764635332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1602358272595567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2297308369233962,0.0,0.2592003518303965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1892581581662765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14016123193390784,0.0,0.0,0.0,0.0,0.39052319911323397,0.0,0.0,0.0,0.14643602753128626,0.0,0.0,0.0,0.0,0.11814465186982405,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ushi_gyoza,2018/04/01,"What is your end game regarding fitness and working out? I've started lifting for about 16 month consistently and am satisfied with the progress I've made from as a total beginner. However I've also started questioning to myself, what now? Am I going to pay gym fees forever? I'm mostly happy with what I have now in physique. How long am I going to do this? if I quit then the time I've put in the past becomes useless. I'm still motivated to work out but It's starting to become a bit of a dillema for me. Someday I will probably have to quit and all the time and money used for training and protein and food will have been for nothing. Sometimes I wonder if I should quit before my commitment gets too deep. So, my question is, how long do you see yourself hitting the gym? Do you think about not working out anymore? Where do you see yourself in the future from working out? Does anybody else feel the same way?",3.469355432780844,5.299100834254149,4.566828729281768,83.81274769797423,73.80662983425414,7.036611418047882,30.851197053407002,7.793537801064563,2.172878158379374,725,34,137,10,15,237,108,181,0.025,0.894,0.081,0.8677,1,0,0,0,0,0,17,0,4,0,9,11,2,0,0,10,0,16,1,0,5,3,32,32,15,0,3,4,0,1,0,0,3,0,0,0,0,5,12,1,0,6,3,3,3,1,1,0,0,2,3,15,1,25,26,5,30,0,1,2,0,7,10,0,6,16,95,20,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10288042051427168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12758506746494466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2841650441087474,0.10947067638776213,0.0,0.0,0.0,0.14045119938715145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1125814555027112,0.0,0.0,0.0,0.0,0.0,0.10746958714536063,0.0,0.11394467577353942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06504871242244516,0.0,0.0,0.0,0.0,0.0,0.15556267232899734,0.0,0.0,0.0,0.0672137023503614,0.0,0.14622818625453549,0.0,0.0,0.0,0.0,0.0,0.0,0.1369490686125096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2277003271977752,0.0,0.0,0.0,0.0,0.0,0.1217306307554962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10268626637183076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12344201923484065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12280986233973155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13870519450162966,0.0,0.0,0.12932760423213302,0.28823225793181456,0.4105015898021118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2050329178819669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12723697949682394,0.0,0.2731749058187254,0.0,0.10273911946651963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08243297376322352,0.0,0.0,0.15003233124144488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11111128091102866,0.0,0.0,0.0,0.10211545080420588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1395141651467918,0.3746315131771604,0.0,0.0,0.0,0.0,0.0,0.0 fitness,gl0bemaster,2018/04/01,"Need a little help with hypertrophy How long should my rest time be between sets? Would doing a heavier weight with the same volume and more rest be more beneficial than a lighter weight with same volume and less rest? Eg. 80kg Bench 12 reps 3mins rest vs 70kg Bench 12 reps 1.5min rest",2.581309523809523,5.1785183214285695,2.3785714285714303,94.63309523809528,80.07142857142857,5.161904761904762,18.261904761904766,6.42735559955562,-0.2682166666666661,230,5,48,2,6,68,38,56,0.0,0.892,0.108,0.7149,0,0,0,0,0,0,4,0,0,0,0,1,0,0,0,4,0,5,2,0,1,0,12,6,3,0,3,1,0,2,0,0,2,0,0,0,0,0,5,2,0,0,0,0,0,0,0,0,0,0,2,1,0,5,2,10,4,0,0,0,0,1,1,0,0,2,28,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21675092747725025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3241059282466718,0.0,0.28617601431439066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2397778913686099,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18856211188348548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7875653803082567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.229715772329674,0.0,0.0,0.0 fitness,Duyual,2018/04/01,"Unconventional lifts that are too good to miss out on (discussion) I want to start a discussion here about lifts that aren't that regular to do, compared to more regular lifts such as bench, backsquat, conventional deadlift, etc... Ill start first. If you have never done heavy rack pulls above the knee you have probably missed out on some upper back size. Tell me your experience with the lifts you propose!",7.161249999999999,8.848847069444446,6.0871111111111125,77.069,64.41666666666667,10.204444444444446,31.06666666666667,10.355215969177356,3.21018,327,12,58,8,5,98,54,72,0.092,0.852,0.056,-0.4003,0,0,0,0,0,0,12,0,4,0,1,5,3,0,0,3,0,6,2,1,0,1,7,11,2,0,2,1,0,0,0,0,0,1,0,0,0,3,3,0,0,0,0,0,1,2,2,0,1,1,0,6,1,11,10,3,11,1,2,0,0,7,5,0,2,5,39,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24148353859009886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32138015459627955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3502465516878475,0.0,0.0,0.0,0.0,0.0,0.30719921986397725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2671290812184036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2634085751644891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2422131896964358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33859687660038706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4445696029778158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2744918074299916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18523365601353625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,NeverHot1234,2018/04/01,"Supplementation for recovery? I want to know what kind of supplements i should be using to minimize recovery time? Just started back at the gym and the DOMS are crazy.",4.7650000000000015,7.6997975000000025,5.616666666666671,72.60500000000002,74.0,10.666666666666668,30.0,10.504223727775694,4.109,135,6,23,5,3,44,26,30,0.092,0.865,0.043,-0.3527,0,0,0,0,0,0,3,0,0,0,0,2,1,0,0,2,0,3,0,0,1,0,6,7,1,0,2,1,0,0,0,0,1,0,0,0,0,1,1,0,0,1,1,0,0,0,0,0,0,0,0,2,1,5,5,0,4,0,0,0,0,0,1,0,0,3,16,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3887426417870473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5264605156827514,0.2778412737920805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35783632070501065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2947947427894051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43663950571368304,0.0,0.0,0.2981910121368732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mlzukl,2018/04/01,"What training to prepare for climbing? So at the end of the month my friends want to go climbing with me (something like bouldern but a lot higher) but my arms are **really** weak because i like running more than lifting :') but i want to give it a try and prepare as good as i can and climb as much as i can, so my question: '***how***?'",-1.6220398009950223,-0.4850793731343259,0.4176716417910456,100.02372139303483,118.8507462686567,2.383681592039801,22.37711442786069,4.604124745555138,-0.15190467661691498,250,12,54,1,15,81,46,67,0.05,0.705,0.244,0.9162,0,0,1,0,0,0,18,0,0,0,3,3,5,0,0,4,0,3,2,1,1,0,11,7,12,0,2,3,0,0,2,1,0,1,0,0,0,2,3,0,0,1,0,0,5,0,1,0,0,0,0,8,4,12,7,3,8,0,0,0,0,3,1,0,2,4,40,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1866608517304288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27120837930160124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23657465029721625,0.0,0.0,0.29374150936852145,0.17402440760428595,0.2568317752521492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29919439653107305,0.0,0.0,0.0,0.0,0.0,0.0,0.26032611113121834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2444113837717725,0.0,0.22509726504595254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3430217472007659,0.0,0.0,0.0,0.1961639469663999,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2357329906179719,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2078943490656817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3612174636356791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jemstoned,2018/04/01,"Started rock climbing and looking to gain some muscle. Hi, I'm a 22 year old woman who recently started rock climbing again and I'm interested in doing some weight lifting that will complement my workout. Are there any suggestions for what I should start with or how I should approach weight lifting? I have almost no experience with building muscle, so thanks in advance for any and all advise you can offer!",7.101351351351353,8.579927513513514,6.765783783783785,72.91570270270273,64.4054054054054,8.622702702702702,36.421621621621625,8.841846274778883,3.457668108108108,332,16,51,5,5,104,55,74,0.025,0.8420000000000001,0.133,0.8491,0,0,0,0,0,0,6,0,1,0,4,4,2,0,0,1,0,7,2,0,1,1,13,14,6,0,2,1,0,2,0,0,3,0,0,0,1,3,5,2,0,0,3,0,4,1,0,0,0,0,3,5,2,7,11,3,13,0,0,1,0,7,2,0,4,7,35,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23412244999261556,0.0,0.0,0.0,0.0,0.0,0.0,0.3179915352709533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2287066572909769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1963377470562433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2453395575214647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2308547394137855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4964662404184496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21525670531871344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5694242590467385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15056308595297854 fitness,HilltopHood,2018/04/01,"Is it normal to gain weight after a few weeks of lifting? It's really demotivating to see. I'm not a newbie to weightlifting but I took an an extended break while finishing my degree and now I've been getting back into lifting. I'm a skinnyfat 5'7 177 lbs and like most people, I was hoping to build muscle and lose fat. My goal: achieve a weight of 155 lbs. Lately I've noticed my weight going up, although I'm also taking in a lot more water now that I'm lifting so I'm hoping that's the reason. I've read that cardio isn't important for burning fat and that you can do it through weightlifting alone. Is that true? I normally finish my workouts with 2 miles of incline cycling--is it worth it? I drink a Gatorade G2 during my workouts which is 60 calories. The incline cycling course I do burns 60 calories, so I see it as a caloric balance. Should I be concerned about the weight gain? Are my goals feasible through weightlifting alone? Lastly, should I be eating at a caloric deficit? Some days I eat 300-500 calories after a workout because I feel like my body really needs it. Is it something I need to learn to avoid?",3.2784210526315785,5.197710672645741,4.226830304460705,85.6629124380458,74.56053811659194,6.309086617890017,28.77720084965777,7.0608816371341465,1.600314798206278,892,38,169,9,19,288,126,223,0.076,0.794,0.129,0.9289,0,3,2,0,0,0,24,0,1,0,6,7,7,0,1,14,0,15,12,3,1,1,24,31,11,0,8,2,0,8,2,0,2,3,0,0,0,14,6,10,1,3,8,1,2,2,2,0,0,3,10,19,5,21,24,5,20,0,1,2,0,1,5,0,5,14,102,33,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2595711553070561,0.0,0.10021206750729143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09635729524105496,0.0,0.07638911318780663,0.0,0.0,0.0,0.0,0.0,0.0,0.1391935301942766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08081595898800349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12275818353870525,0.0,0.25645119258889776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06336157966652348,0.08952301287270299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0654704174388074,0.0,0.07121777301821731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2489264461455844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10214611360422153,0.14135754426625016,0.0,0.0,0.0,0.0,0.1224423568728625,0.0,0.0,0.0,0.0,0.14019222325444902,0.0,0.10653589429487427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18583471762980366,0.0,0.0,0.0,0.0,0.24555856816182114,0.0,0.14266869401393278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08687565477158199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12534604426940288,0.0,0.16055632243469992,0.12884174345755908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19971509161118114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09647140220072672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09421912874857608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1392263906238153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10051783440254224,0.6103856749645012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kainanaina,2018/04/01,"Strength progression with machines? For few reasons, related to small injuries, I can't do big compound exercises like bench/dl/squats, but machines are fine. I really want to increase my strength (especially for back and chest), because I spent almost a year ""playing around"" with various exercises and techniques, without getting as strong as I should be. The problem is, that usual machine weight increment is 5kg. Let's say I'm doing seated cable row with 50kg for 5 reps with amazing form. Next step is 55, which is 10% bigger, and it's quite a big leap, considering that I never sacrifice form. In my head I see 2 options: 1) Doing many sets of 50 for 5 reps until I'll feel like It's time to try 55 for at least 3 solid reps and see from the there. 2) Increasing amount of solid reps with 50kg until I'll reach 2-3 sets of 8+ reps and then jump to 55 for 5.",5.595689655172413,5.3761289137931065,6.5902528735632195,78.80503448275864,67.33333333333333,9.488735632183909,32.91724137931034,9.120678840339163,2.7142800000000005,677,27,136,11,10,227,109,174,0.041,0.78,0.179,0.9621,0,0,0,0,0,0,29,0,0,0,5,3,9,0,0,4,0,12,5,2,1,1,21,19,11,0,3,2,0,2,2,0,1,2,1,0,0,5,11,1,0,2,3,1,4,3,1,0,0,1,5,8,8,27,15,8,22,1,0,2,0,1,7,0,2,11,71,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21605873619148147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19207771132347728,0.0,0.0,0.0,0.16591093100919524,0.0,0.13152910587880293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10909790116449007,0.15414345509907973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11272896238587135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2214384253555977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22063561351110147,0.0,0.2108249860367743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2187531158868713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1664122367920699,0.0,0.2294698591363335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2064591653821399,0.0,0.0,0.0,0.229493970514748,0.0,0.0,0.13822538743908167,0.2218436451170096,0.0,0.0,0.0,0.0,0.0,0.17158598554808696,0.0,0.0,0.3438755384623954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1258150379592242,0.0,0.0,0.0,0.0,0.1464911233200342,0.0,0.0,0.0,0.0,0.0,0.2376360457536456,0.0,0.12726452702686578,0.0,0.0,0.26274516982521234,0.0,0.0,0.0,0.0,0.0,0.2079909693937982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13894639351807564 fitness,G1adio,2018/04/01,"Will I be able to maintain physique with a demanding job? I've taken a job this summer that entails me being deep in the wilderness basically all summer. Doing lots of hiking and backpacking, so I'm not worried about cardio health or legs. However, I won't have access to the same meals, supplements or workouts I usually do. I'm wondering if the combination of lots of cardio and limited meals will be destructive to my upper body strength. At the moment I weigh 180 lbs at 6'3 with a bench of 225 lbs and deadlift of 395. I'm wondering if hiking and the occasional bodyweight fitness will be enough to keep me at relatively the same place in terms of strength and upper body size. If not, what are some suggestions to try and mitigate the muscle loss? I start college right after I get out of the mountains and I would like to be as big as possible",6.299268292682928,6.7749635609756105,6.995024390243902,74.12192682926832,65.82926829268294,10.462439024390244,34.08292682926829,10.355215969177356,3.595860487804877,680,29,123,16,10,225,99,164,0.062,0.856,0.083,0.5286,3,0,0,0,0,0,12,0,0,0,4,2,5,1,0,11,0,14,9,3,0,1,28,23,15,0,4,7,0,0,1,0,5,3,0,0,0,3,10,3,2,2,1,0,0,3,2,0,0,1,0,10,3,25,12,8,20,0,1,0,0,1,13,0,10,8,85,13,3,0.18975813185905252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42155701317349775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1960708757564341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09914079191828906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2017040206758852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3766113314200551,0.1686657464558227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09270623817286047,0.0,0.0,0.0,0.0,0.0,0.0,0.3226511557831108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19825685983313215,0.0,0.0,0.21392378198785034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1620524077868134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13431178240958205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12883331548138308,0.0,0.0,0.0,0.0,0.0,0.20899177341580824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4115691989223543,0.0,0.1927085939817854,0.0,0.13479873244589233,0.0,0.0,0.0 fitness,animeshitposter69,2018/04/01,"Is eating at maintenance awful or not? All the time we see people who made zero gains after working out for months or years, and people usually say its because they didn't eat enough, I'd get it if they were 10% bodyfat, but often its skinnyfat people who made zero gains, does it come down to genetics or something? I mean from what I've read eating at maintenence is supposed to only be slightly worse than bulking and cutting, not to mention that some youtubers even advocate for it, so whats the deal?",14.305017182130587,7.712784793814433,12.834432989690724,60.63522336769761,56.7319587628866,15.407560137457047,48.828178694158076,11.20814326018867,5.5076281786941585,403,16,70,6,3,130,73,97,0.08,0.872,0.048,-0.494,0,0,1,0,0,0,10,1,0,2,3,3,1,1,0,2,1,5,3,0,2,1,18,11,8,0,1,7,0,0,0,0,0,0,1,0,0,10,5,3,0,1,1,0,1,3,1,0,2,4,2,4,0,12,6,3,10,0,0,1,0,8,4,0,6,5,50,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10975425074824527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15509351745419978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1856193177242151,0.0,0.0,0.0,0.0,0.0,0.0,0.1575592960353459,0.0,0.0,0.0,0.0,0.5526954166928574,0.0,0.0,0.0,0.18603544439315367,0.0,0.11891855522366875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09406650126314263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3407273853785399,0.0,0.0,0.0,0.19612266235354772,0.0,0.0,0.0,0.0,0.0,0.0,0.14371084269428402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13693294681045953,0.0,0.0,0.0,0.0,0.0,0.37446327100077625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1800945265488519,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1431796495300628,0.0,0.0,0.14347319485835575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13860805585138644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10498615596764342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19829501598300134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13107548935408,0.0,0.1834820556090785,0.0,0.0,0.0,0.11594359448318048 fitness,Ass-a-holic,2018/04/01,"Is this a good way to workout? I'm currently training for some sprint swimming events. I'm doing the 5/3/1 lifting program along with 45-60 minutes in the pool after. Is it a good idea to go fully lower body one day than upper the next? So for example I'll do Deadlift Leg Curls Farmers Walk Back extensions Planks Than in the pool I'll do a heavily kick-focused workout. The next workout I'll do upper body than a heavily pull focused workout. Will this be an effective way to train?",2.890520833333333,5.128537843750003,4.18041666666667,84.08958333333338,76.8125,6.7666666666666675,30.458333333333336,7.793537801064563,2.266383333333333,387,19,71,6,9,127,61,96,0.026,0.846,0.127,0.8607,2,0,0,0,0,0,11,0,0,0,1,2,2,0,0,10,0,8,3,3,1,0,5,11,1,0,0,0,0,0,0,0,1,0,0,0,0,3,2,0,0,2,7,0,4,0,0,0,1,0,0,0,2,13,9,1,17,0,0,0,0,0,4,0,1,7,38,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18196256396084112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5257103071967469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15261407109469935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1344887125106289,0.3969670146962771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2671392401477133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5033414455117018,0.0,0.0,0.0,0.0,0.0,0.0,0.1603542791248046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37566972162794376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheCamNelson,2018/04/01,"I have 5 months to get fit for university soccer season, please help My second season starts end of August and I really need to improve my fitness and strength if I want to have any chance at a starting spot. I have being doing HIIT and hitting the gym but I’m not seeing much improvement. Any advice would be appreciated. (M 175 6’2)",3.188974358974363,5.439762692307691,4.973461538461539,78.70070512820514,75.92307692307693,6.7948717948717965,23.14102564102564,7.793537801064563,1.3589487179487176,265,8,47,4,6,90,52,65,0.046,0.693,0.261,0.8709,0,0,0,0,0,0,6,0,0,0,1,0,1,0,0,2,0,7,0,0,0,0,9,15,5,0,4,3,0,0,0,0,1,0,0,0,0,0,3,0,0,0,2,0,0,1,0,0,1,0,1,6,1,6,11,1,10,0,0,1,0,1,3,0,1,7,29,6,0,0.0,0.0,0.0,0.0,0.0,0.29270366338511233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4073902697852619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2653004883151467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15649549164069645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20077304471808996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2390872274352665,0.0,0.22019383947088328,0.2221025666024521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3288011978494345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19189079280672933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23869186017464206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4240270430490329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.176674426021207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21278218076015826,0.0,0.0,0.0 fitness,electricnips,2018/04/02,"Keto re-feed? I'm trying to get down to 8% BF, I'm probably around 13-14% now but I recently found out that I have poor insulin sensitivity, (I crash/pass out after a carb heavy meal) so I'm trying out low carb for the first time (45g per day)... I've been doing it for about a week now and while I didn't experience *all* of the typical 'keto-flu' symptoms, I definitely got the cravings as I would probably kill someone at this point for a slice of pizza. I remember reading something a while ago about how breaking the keto/low carb routine every once in a while can actually be beneficial, like a carb re-feed to reset when you reach a plateau, or avoiding the plateau altogether, so obviously I'm interested! I think I should be able to reach 8% in 2/3 months so I was thinking I could have a cheat day once at the end of each month. &nbsp; My question is, **how bad of a cheat day can I have without messing everything up too much?** &nbsp; My cheat days are usually pretty legendary, (work hard, play hard right?..) taking the term 'cheat *day*' quite literally. Every meal in the day is a cheat of some sort; chocolate cereal, cookies, ice cream, pizza, etc. usually getting to around 5/6000 calories in the day, most of which are carbs/sugar. Even though it would only be one day per month, I'm wondering if this type of cheat day is going to be a bad idea when likely in full-blown ketosis after 30 days of low calorie & low carb dieting, and if so, what would be the more acceptable 'limit' of breaking the cycle/re-feeding? &nbsp; Info that *might* help shape the answer: 22 years old, male, currently 160lbs, around 13-14% bf, poor insulin sensitivity, decent cardiovascular fitness and muscle mass, train cardio and weightlifting 5 days per week, was never a 'hardgainer' (was always a chubby kid), been training and doing a 'bro' style bulk/cut routine consistently for about 2 years (on and off training and dieting for 5), did not experience typical 'keto-flu' symptoms (other than cravings).",5.352087912087915,6.5234747989418045,6.312804232804236,75.69750915750916,68.2063492063492,9.201628001628,31.205128205128197,9.466822959209583,2.8987672771672783,1566,63,284,32,26,520,206,378,0.16,0.755,0.085,-0.9872,1,1,1,0,0,0,96,0,1,0,4,19,19,7,1,26,0,30,11,0,2,3,46,44,24,1,7,6,1,3,2,2,5,5,0,0,2,9,14,6,2,10,3,2,1,4,14,0,2,9,4,15,5,45,24,8,66,0,3,1,0,8,25,0,9,40,163,24,3,0.07930448920976177,0.0,0.07738974165862751,0.0,0.0,0.0,0.07029864472538283,0.0,0.0,0.0,0.0,0.0,0.06598768797269547,0.34370552370284496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21179342677432625,0.0,0.0,0.0,0.0,0.13243187187884758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06331818156897649,0.0,0.0,0.5625931832795499,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07024023862037336,0.0,0.08844546866386882,0.05237986718459675,0.0,0.1336349050675948,0.0,0.07127376131875017,0.15515001557108593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06745635800910628,0.0,0.08695327909403774,0.0,0.0,0.08286664488003194,0.0,0.04507056879057863,0.0,0.06342704462400832,0.0,0.0,0.0,0.0,0.0,0.14208249068558038,0.0,0.0,0.0,0.0,0.0,0.053156127450415966,0.0,0.0,0.0,0.0,0.0,0.0,0.08952511534221776,0.0,0.0,0.0,0.0,0.08773866737299711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07748833520682116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08412953066704687,0.0,0.0,0.18990026003481514,0.0,0.05829792446065395,0.0,0.06116451104524929,0.0,0.0,0.0,0.0,0.0,0.0,0.0832167209746551,0.16891338557972158,0.05373877430484708,0.06031463764117233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07496837577945464,0.0,0.0,0.0806811760048418,0.17100730496689412,0.0,0.0,0.0,0.08883917759991174,0.08435008605711093,0.07932595013081818,0.0,0.0,0.0,0.07830361572977458,0.0,0.08983652678841311,0.06772560047276924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06719443635463647,0.06105247026046742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16485545887106326,0.0596271063202838,0.0,0.0,0.0,0.0,0.0,0.0,0.10163022902137904,0.0779162579977064,0.0,0.046243085408020544,0.0,0.0,0.0,0.0,0.10768508498007502,0.0,0.0,0.0,0.0,0.0,0.1746853816214176,0.0,0.0,0.0,0.12722655534204666,0.0,0.0,0.0,0.0,0.0,0.0,0.07644669761091336,0.08600233564496661,0.05773461265661449,0.0,0.0,0.1690069013329852,0.0,0.0,0.10213898190254816 fitness,nicksaiz65,2018/04/02,"Mixing Free Weights and Machines Would this be bad to do while I'm trying to lose fat? For example, if I'm squatting deadlifting and benching can I throw in some lat pulldown? Or if I can't get to the real bench press one day can I swap it out for machine bench?",3.1717272727272743,4.177014854545455,4.147045454545456,89.82056818181817,73.18181818181819,6.954545454545455,28.29545454545455,7.1686216300943375,1.3387272727272728,207,8,45,2,4,67,43,55,0.12,0.821,0.059,-0.5329999999999999,0,0,0,0,0,0,4,0,0,0,1,0,3,0,0,1,0,6,2,1,0,0,9,9,6,0,3,3,0,2,0,0,1,1,0,0,0,2,3,2,0,0,0,1,1,1,2,0,1,0,2,3,2,7,7,1,5,0,1,0,0,0,2,0,4,2,27,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3192357887778588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2465760162046965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.199755529891268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4277377927061759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25908174157437536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4351837064350921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25958202172566125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4655839946894122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2716015447061719,0.0,0.0,0.0 fitness,Skiddy_Underpants,2018/04/02,"What are your thoughts on Darebee programs and routines? Any recommendations? So, 2 or 3 years ago I picked up a bunch of Darebee workouts (back then, they were from ""Neila Rey"") and dropped my daily calorie intake from 3000-4000 calories down to 1000 or less and did these calisthenic oriented workouts at least once a day for about 6 months. By the end of this ""period"" I had lost close to 100 lbs. I wasn't extremely muscular but I was slim and definitely the most fit I've ever been. Since then, I've started packing on the pounds a little bit and became a little pudgy (as depressed people tend to do). I'd like to get back to where I was and completely surpass it tenfold. I'm too poor for a gym membership and it's way too unsafe to go running or bicycle riding. I'd like to have a healthier diet and lifestyle in general. I'm 5'5"" and a 23 year old male. (I don't know if that matters. I'm still new to this lol)",2.614758064516128,4.414767182795701,4.106115591397852,86.3291733870968,76.09677419354837,7.230645161290322,27.21639784946237,8.07648339933343,1.7373559139784946,720,29,148,12,16,239,128,186,0.056,0.858,0.086,0.6592,0,0,0,0,0,0,26,0,1,1,1,9,4,0,0,10,1,11,2,1,1,1,22,21,18,0,1,5,0,0,2,0,0,0,0,0,1,7,10,1,0,2,3,1,3,2,2,0,0,9,0,9,2,23,12,5,32,0,2,0,0,3,11,0,5,18,88,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.17816206152068512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13667744829871872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3090918280620983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2194247794075699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21073011455940405,0.0,0.0,0.0,0.0,0.0,0.1296194151034582,0.0,0.17310904379736453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1780140394341352,0.0,0.0,0.0,0.1818034450176559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10500694814816444,0.0,0.11422503920249807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11045671093954784,0.0,0.0,0.0,0.0,0.0,0.0,0.1963833242900112,0.402881770432473,0.0,0.0,0.0,0.0,0.21940008348584303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16042519711574038,0.0,0.0,0.0,0.0,0.1941136394377405,0.0,0.0,0.0,0.0,0.0,0.2109011150891067,0.21404364985186897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13933846358111016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1662577888176057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14225900457598362,0.0,0.16050776870426167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15956052259793305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15953342060863318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2588569331381634 fitness,username4000,2018/04/02,"Skinny-fat guy running PPL for three months. New Lifter. Slow progress is what I intended but I'd still appreciate any refinements you may have. Hello Fittit. My current/short-term goal is to lose some weight without also losing the little muscle I have. My long term goal is to change my body and my bad habits for life. I'd appreciate any thoughts/advice/encouragement/warnings you have about the workout below. [Current picture](https://imgur.com/a/lagp3) **Age**: 34 **Height**: 6'2"" **Starting weight**: 195 **Current weight**: 190 **Short term goal weight**: 180 (then bulk) **Goal body**: I'm not looking to become a body builder. But I want to not feel weak (I'm know I need to build these habits now so I'm doing them as I get older), and I want to not be ashamed of my weird pudgy body. **TDEE**: Heck if know. Some online calculators put me at 3000, some at 2200. I find that I don't lose weight unless I'm below 2000. **Goal cals per day**: Began at 1900; dropped to 1800 in February. I usually hit that on weekdays; definitely not on weekends. **Diet**: During the week, very healthy. But I'm addicted to sugar and weekend socializing is exceptionally difficult. I truly think about it like alcoholism; I just can't control it. I'll never be free of it, I can only manage it. **Workout history**: Until a few years ago I wasn't active at all. One day I made a decision to train for a half marathon. I completed it a few more but I don't run anymore. It never became a love. Last year, after years of messing around in the gym with no direction, I tried to take it more seriously. I got into a groove and now I go the gym 3 times a week, first thing in the morning, without any fuss. I sorta like it! And I would like to do it better. **Barriers/Anxieties**: I've always been weak and I find that I injure easily in all physical activity. I worry that I push too hard too quickly. To avoid that, I started this workout/phase with very low weights and I'm increasing weigh very slowly. That being said, I'm nearing my limit for all of the exercises but I suppose that's expected until I'm bulking. **Workout:** PUSH * Bench Press: 80 -> 105 * Overhead Press: 50 -> 60 * Incline Bench: 65 -> 105 * Dumbbell Lateral Raise: 10 -> 30 * Rope Pushdowns: 30 -> 40 -> 30 * Overhead Dumbbell Extension: 30 -> 40 * Shrugs: 30 -> 45 PULL * Deadlift: 160 -> 190 * Barbell Rows: 85 -> 90 -> 85 * Lat Pull Down: 70 -> 95 * Seated Row: 50 > 70 -> 65 * Face Pulls: 50 -> 45 * Barbell Curl: 20 -> 30 * Hammer Curl: 20 -> 25 LEGS * Squats: 100 -> 125 * Leg Press: 160 -> 220 * Leg Extensions: 80 ->105 * Hamstring Curls: 60 -> 70 -> 60 * Calf Raises: 140 -> 175 ",-0.3958239091314333,0.8706486954813357,1.3787406514668774,92.79608343926964,119.0196463654224,4.14707368212511,18.815621336943426,6.0448635464528895,0.3281035181852707,2042,74,401,31,119,660,281,509,0.096,0.8009999999999999,0.103,0.5289,3,1,1,0,0,0,232,0,2,1,13,14,19,0,2,15,0,20,25,8,3,5,53,47,20,0,6,15,0,11,3,0,2,7,1,0,1,20,11,10,3,7,9,1,10,13,13,0,4,6,14,37,7,48,35,13,69,0,4,1,1,8,20,1,6,41,184,57,6,0.0,0.0,0.0,0.08816131346593507,0.0,0.0,0.07168725101157114,0.08642649128288775,0.0,0.0,0.0,0.06467249954810653,0.06729114010449498,0.0,0.0,0.16498513421175878,0.0,0.06186608414341192,0.0,0.08020228899460177,0.0,0.0,0.0,0.07199232458929528,0.0,0.0,0.0,0.0,0.06752389664407912,0.0,0.08931565206890492,0.0,0.0,0.0,0.07152381660149237,0.0,0.3593177445594053,0.0,0.0,0.0,0.0,0.0,0.0,0.08555078174706203,0.0,0.08479169184042706,0.0,0.09070368916818523,0.0,0.0,0.0,0.104310193395644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04089080122064543,0.0,0.0,0.0,0.14782923508933027,0.06878882072073791,0.0,0.0,0.0,0.0,0.04225175318249512,0.0,0.045960845913120114,0.0,0.06467991647130074,0.0,0.0,0.0800749922206052,0.0,0.0,0.07244452018894132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.088889159627473,0.06592064858285851,0.0,0.0,0.0,0.0,0.05712157016545825,0.11852843873747745,0.08105397512372647,0.0,0.07156827914481076,0.06791126168669337,0.27142184730631513,0.0,0.0,0.07298922370315084,0.0765220838248173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06455045073039653,0.0,0.0,0.05996481257639715,0.12474538231652725,0.0781057037416874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.054800274140345634,0.061506030239207164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0812976792323673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07692682845632773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08243778751198433,0.0,0.0,0.0,0.0,0.11448180249655172,0.0,0.06458367514496732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060804918139942786,0.0,0.0,0.0,0.0,0.0,0.05372709068291962,0.051818863412515,0.0,0.0,0.04715652320388653,0.0,0.0,0.0,0.0,0.054906092054301456,0.0,0.0,0.0,0.0,0.0,0.08906796744991206,0.2001811027400495,0.09539960753688344,0.0,0.12973965634432327,0.5908744565933667,0.0,0.0,0.0,0.0,0.0,0.15591349227421047,0.0,0.0,0.08212841345643931,0.0,0.0574484292733026,0.0,0.0,0.15623479362192816 fitness,jimmy_o,2018/04/02,"What does 25-4 mean in the context of a workout? I found a suggested workout routine to do with no equipment first thing in the morning and it says to do ""25-4 of each"" and I'm not really sure exactly what that means. My best guess is to do 25 reps, 4 sets, of each? But that sounds like a bit too much to me surely? The routine is this: https://www.reddit.com/r/loseit/comments/17djoo/how_effective_would_pushupssitupsmiscellaneous/c84i9ij/",7.650180180180179,10.404907891891897,5.963243243243241,74.27612612612613,64.67567567567568,7.095495495495496,25.84684684684685,7.793537801064563,1.2460522522522512,360,10,62,4,6,105,50,74,0.058,0.8079999999999999,0.134,0.7758,0,0,0,0,0,0,23,0,0,0,2,1,4,0,0,6,0,5,0,0,0,3,14,10,3,0,0,2,0,0,1,0,0,0,2,0,0,7,5,0,0,3,2,0,0,2,0,0,1,1,2,3,4,10,9,5,4,0,0,0,0,2,2,0,1,2,42,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25633500395933523,0.0,0.2666678287158137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2137529079393565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20776678571801105,0.0,0.2678176503773081,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2690790921256123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1193327272011014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5321398412629986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1795586470527563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1564787244777266,0.0,0.0,0.0,0.0,0.0,0.0,0.1942447523878444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4604228881351649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1622749862581241,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,inexplicability_,2018/04/02,"My butt is visually getting smaller from lifting heavy for a short period of time. What the heck?? I am 23, female, and have always been very skinnyfat. I am 5'3"" and roughly 130lb. I've been following Stronglifts for just over a month (which you'd think would be too short a time to see any visual changes at all, especially considering I haven't been putting full effort into my workout schedule). I can see the beginnings of changes in my quads and can feel growth in my quads and chest, so I assume that means I have put on at least a bit of muscle. My weight is the exact same and my measurements are the exact same. My stomach is still flabby. However, my butt appears to be shrinking. My butt is pretty much the only thing I have going for me physically, and where it was once epic it's now starting to look just mediocre. My boyfriend noticed it before I did. I am not sure if the butt just looks smaller because my hamstrings are growing in proportion, or if I am losing fat directly from there. The last time I lost weight it came off me pretty equally, mostly from my stomach (which is where I put weight on first) but I had also been on testosterone blocking pills at that time. I want to be healthy, but the more invested I get into exercising, the more I seem to be consumed with negative and obsessive thoughts about self-image. I added on 2x8 RDL's to Workout A and 2x8 Hip Thrusts to Workout B, hopefully this is enough to help with some proportionate growth. This kind of program is a lot more fun for me than something that targets specific body parts, and I'd like to stick with it ideally rather than giving up for a new program. But as I am a very vain person, it's likely that my willpower will give out if exercising has a negative effect on my body. ",5.505052548607463,6.126222274566473,5.82224908039937,81.33193378875461,67.58381502890174,8.83426169206516,32.20126116657909,8.841846274778883,2.550987283236993,1401,57,272,22,22,448,189,346,0.071,0.821,0.108,0.9048,2,0,1,0,0,0,37,0,1,0,7,13,11,0,1,18,0,35,17,11,1,4,50,57,19,0,8,12,0,5,2,0,2,4,0,0,1,16,16,4,1,7,5,1,10,4,4,0,1,10,9,36,7,45,40,16,46,0,2,4,4,5,22,5,11,16,196,52,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0870128107405862,0.0905360281316376,0.0,0.0,0.0739923994407104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06632765507974588,0.0,0.09258662822874968,0.0,0.0,0.0,0.11878891600046705,0.2417197968343966,0.0,0.0,0.0,0.12444606723906793,0.0,0.0,0.2302064720825917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1124265775967098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05501602029462805,0.0,0.0,0.0,0.0,0.0925510639029712,0.0,0.0,0.0,0.0,0.11369419239445637,0.20875491926005335,0.061837448913518174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07293094815219346,0.0,0.0,0.10806976787110238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11330560639044407,0.0,0.0886921173468839,0.0,0.0,0.0,0.0,0.0,0.1063150765194472,0.0,0.0,0.0,0.1827407260145609,0.1217270503719905,0.118775546490517,0.09250370577060997,0.0,0.0,0.0,0.0,0.0,0.118522573961588,0.0,0.0,0.0,0.0,0.0,0.0,0.08684860167567117,0.0,0.07998556535531018,0.0,0.0,0.10508634836945496,0.0,0.0,0.0,0.0,0.12387733712746413,0.0,0.115875760300798,0.0,0.08275252396310998,0.0,0.0,0.0,0.11782723179361593,0.0,0.0,0.09500595776268464,0.0,0.0,0.0,0.0,0.0,0.2213913972403596,0.0,0.0,0.0,0.3281428563666195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17340996848646129,0.0990536835222169,0.11350929023521213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08376484060624773,0.0,0.0,0.07701405917103811,0.0,0.08689330305132878,0.0,0.0,0.0,0.0,0.0,0.0,0.10254918271687488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07228644641696193,0.06971904575222909,0.0,0.08638049707535721,0.25378463225604364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17955411783236844,0.06417710814747746,0.0,0.0,0.39749234699643377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07729327517306672,0.0,0.0,0.0 fitness,hyperknees91,2018/04/02,"Will upping the pace/intensity in my cardio have any noticeable difference on my energy levels? I usually just use an elliptical at a high resistance for my cardio alongside running at an easy pace (I also do weight training and some yoga, but cardio is usually the priority). It put me in the best shape of my life this past year and thankfully gave me a lot more energy, especially when caffeinated. I'm just curious if anyone experienced any difference in their general energy levels by upping their pace more or if its better to just go long and slower for those purposes. I know this is probably one of those things I'll just have to try for myself and see if it has any effect. I recently started jump roping and doing burpees, but yeah I don't last much longer than 15 minutes with breaks. I guess I just want to make sure I'm not overthinking this. ",7.448009543285615,7.31141849079755,8.340817995910019,67.52093387866397,63.47852760736197,12.643217450579414,33.448534423994545,12.06081838636515,4.346736059986366,686,25,120,22,9,233,105,163,0.0,0.8109999999999999,0.189,0.9839,1,0,0,0,0,0,13,0,0,2,3,7,4,0,0,7,1,9,5,0,3,1,28,21,13,0,4,12,0,1,0,0,1,4,0,0,0,9,6,1,0,2,1,0,4,2,0,0,1,1,3,16,4,19,19,6,26,0,0,1,0,3,12,0,7,9,86,25,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1340627034768943,0.0,0.0,0.0,0.3420055399200077,0.0,0.0,0.0,0.0,0.11721870918358593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1759292232699219,0.14826512479928386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3502989986775275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0952744257644554,0.0,0.0,0.0,0.1846758146356966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1771222593085227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09213128557513077,0.13665005103745148,0.0,0.0,0.0,0.0,0.11841002244748786,0.0,0.0,0.0,0.14835729332226305,0.0,0.0,0.0,0.1425226558214687,0.0,0.0,0.11190188322348013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1232356596619977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19086075456565132,0.0,0.0,0.11359809739632636,0.0,0.0,0.0,0.0,0.0,0.16003260947602468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18074569746337088,0.0,0.0,0.16852582999643198,0.0,0.0,0.0,0.0,0.0,0.0,0.1655255796437681,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1335884278836102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11865738953060875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15799996066507518,0.0,0.0,0.0,0.0,0.15434160464093186,0.0,0.0,0.11137344431140588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11381745238832955,0.0,0.0,0.0,0.0,0.1447882758570837,0.3692664607974576,0.0,0.09887919429738314,0.0,0.0,0.20414196559550069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.107955514097767 fitness,alphadog3939,2018/04/02,"What's the best way to increase my bench press weight by 2-3 reps in approximately 3 weeks? *****Sorry - meant to say approximately 6 weeks, NOT 3. Hey so I'm hitting 225 lbs on bench for 7 reps - my best was 8 reps but I've only done that a few times. Anyways, I'm currently on a slight bulk where I'm eating 400 above and i just have 6 more weeks until my bulk will have to end (for reasons). I really want to hit 10 reps - I've been doing PHUL for the past 5 ish months, not realizing that the program is only recommended to do for 12 weeks? So I've hit a plateau it seems. Advice would be helpful, thanks.",0.25197544642857395,2.323483460937503,2.633526785714285,92.4659375,85.484375,5.5321428571428575,18.517857142857142,6.868970318607317,-0.007954910714285557,465,12,109,6,14,159,84,128,0.0,0.8440000000000001,0.156,0.9505,1,0,0,0,0,0,22,0,0,0,2,5,3,0,0,6,0,11,2,0,1,0,11,21,5,0,2,4,0,2,0,0,2,0,1,0,0,4,1,2,0,4,0,0,1,2,0,0,0,4,3,5,3,14,11,5,16,0,0,0,0,3,4,0,1,10,53,9,1,0.0,0.0,0.0,0.0,0.0,0.17500081258385966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3758795154474705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18326720355358536,0.0,0.0,0.0,0.18324973508675632,0.0,0.0,0.15861708219538076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12003760241419788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1429447742324424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.272406017525673,0.0,0.0,0.0,0.0,0.17095789598681926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1147271075468429,0.18413028318071975,0.0,0.0,0.0,0.0,0.0,0.14241641265923147,0.0,0.0,0.0,0.16303321129857065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20047216776274876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16487837122093674,0.0,0.0,0.0,0.0,0.0,0.0,0.10442651424883527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10562959055219942,0.1421501684363076,0.5746080987905763,0.21807855933292733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12721758964594962,0.0,0.0,0.0 fitness,onsite84,2018/04/02,"Chan barbell for shorter ppl Thinking about building a garage gym and looking at the myriad of barbell options. I'm liking the passive center knurl on the Rogue Chan bar but a little worried that the wider knarl may cause an issue with stance/grip considering my height (5'7) on deadlifts. Anyone have any experience or guidance? Will be doing mostly back squats, deadlifts, bench, bb rows, oh press and dabbling in cleans (why i didnt want an aggressive center knarl).",8.263614457831327,9.12410475903615,7.091228915662651,73.78840963855423,61.650602409638545,8.567710843373495,35.877108433734946,8.238735603445708,3.0482308433734957,377,16,58,4,5,114,70,83,0.046,0.893,0.061,0.0574,0,0,0,0,0,0,13,0,0,0,0,2,2,1,0,8,0,6,1,0,1,0,11,10,4,0,1,2,0,1,1,0,2,0,0,1,0,1,3,1,0,1,2,0,0,1,1,0,0,1,2,2,1,8,6,1,9,0,0,1,0,0,8,0,4,2,31,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22424218398768156,0.0,0.0,0.0,0.0,0.2305697681770781,0.0,0.0,0.0,0.0,0.0,0.0,0.2535583866985305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3387454076952953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32256003468615296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34417467335627633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16109982329091388,0.33049742007602434,0.0,0.0,0.2769080325462023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21129131104262028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1944958536523141,0.0,0.0,0.0,0.0,0.0,0.29754924854390324,0.0,0.0,0.0,0.0,0.0,0.3348784402104512,0.0,0.0,0.0,0.0,0.0 fitness,Kubiben,2018/04/02,"I hear a lot about training for strength, mass or endurance, how does the type of training affect weight loss? Currently trying to lose fat. I hear a lot of traning more strength, mass or endurance and how each 'type' of traning is different in amount of reps and sets. I have a few questions concering this topic and cutting/weight loss. - Is there a best option out of these(for mass, str, end, more if they exist) for weight loss? - Will doing strenght focused training will decrease my strenght loss while cutting more than training for mass?(or vice versa for muscle mass) - Should I focus on one type or can I differentiate if I dont have a strict goal outside of losing weight? Eg. from time to time doing 'maxes' on deadlift just because I feel like it. ",6.555387689848121,7.579522460431657,5.629016786570748,82.2135651478817,65.40287769784173,7.616626698641088,34.14948041566747,7.3871296695380915,2.3357283772981607,598,26,106,5,9,179,85,139,0.116,0.7759999999999999,0.108,0.5661,3,0,0,0,0,0,23,0,0,1,10,5,11,1,0,6,0,11,4,1,3,0,20,14,11,0,3,6,0,4,1,0,3,1,2,0,0,2,5,4,0,2,0,0,0,1,7,0,1,0,6,9,4,19,11,9,14,0,6,0,0,4,8,0,9,6,69,11,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08917188743136029,0.0,0.0,0.0,0.15351348302425352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1528331063691153,0.0,0.0,0.12801198781863912,0.0,0.1714409107759087,0.0,0.0,0.0,0.0,0.0,0.1295620524889185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07396435714085857,0.1045035829487171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3297399219756235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0714657862112749,0.0,0.0,0.0,0.0,0.32730331925867473,0.0,0.24872671973833665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09912417773528537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16386883668606386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17059591984773506,0.0,0.0,0.0,0.0,0.0993155839622628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7125261758679178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Kweed620,2018/04/02,"Is this article legit? https://www.thedailymeal.com/healthy-eating/what-happens-your-body-when-you-eat-too-much-protein-slideshow/slide-16 My mom sent me this article because she is always scared everything is bad for you. What are your thoughts on this article? edit - my intent is for this to reach people to really show how much BS one article can spew out.",13.494374999999998,18.723734687500006,8.066500000000001,54.32850000000002,56.29166666666666,9.673333333333334,26.266666666666666,9.888512548439397,3.3292866666666665,307,8,35,7,5,81,36,48,0.128,0.851,0.021,-0.7691,0,0,0,0,0,0,25,0,2,0,0,1,2,0,1,0,0,6,0,0,2,0,4,8,1,0,0,0,1,0,0,0,0,0,0,0,0,5,1,0,0,1,1,0,1,0,2,0,1,2,0,6,0,6,6,1,3,0,0,0,0,5,2,0,0,0,26,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2614078165247377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26231201251101555,0.19151014074079284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3214659912669564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28234840307708897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3679425481556163,0.0,0.0,0.4618901982893989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21288419226869199,0.0,0.0,0.0,0.0,0.0,0.0,0.2178002620785748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20126011824942602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3145308062091588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2494094074676985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SqueakyBeats00,2018/04/02,100 push ups a day for a year Has anyone done this or know of someone whos attempted this? Im curious what the results would be or if there is a limit to results.,1.1858333333333313,2.4763970277777787,3.84,88.90500000000002,78.72222222222223,7.022222222222222,25.88888888888889,7.793537801064563,1.3736222222222216,127,5,29,2,3,45,31,36,0.0,0.929,0.071,0.3182,0,0,0,0,0,0,2,0,0,0,2,2,0,0,0,4,0,5,0,0,2,0,8,7,3,0,2,3,0,0,0,0,1,0,0,0,0,3,0,0,1,1,0,0,1,0,0,0,0,1,0,0,0,4,4,0,4,0,0,0,0,1,1,0,3,2,20,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3109008425963164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28675437059272263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4550184850347277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4802847449655657,0.0,0.0,0.0,0.0,0.0,0.2443611136335647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3767398675375602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3158576864165677,0.0,0.0,0.28633193907081644 fitness,Condooo,2018/04/02,"Using only drop sets viable for muscle gain? If a workout consisted of only drop sets for each muscle group, would this be viable for muscle gain, and how many exercises per group would be recommended? Assuming you reach fatigue after each exercise, would 1 set per muscle group be enough? My first impression was that you would traditionally combine regular sets with drop sets for most efficient gains, or have I misunderstood this? And if so, what would be the effect of substituting this for a workout that consisted only of drop sets?",9.816382978723404,9.897904893617019,9.316468085106383,61.75300000000002,58.57446808510638,12.626382978723404,35.821276595744685,11.979248473330829,4.650274893617022,436,16,66,12,5,140,54,94,0.118,0.7120000000000001,0.17,0.7602,0,0,0,0,0,0,10,0,2,0,5,2,2,0,0,3,0,11,3,0,3,0,18,12,7,0,7,3,0,0,0,0,5,3,0,0,0,6,5,0,0,2,4,0,0,0,1,0,1,1,0,4,1,10,2,4,12,0,1,0,0,5,0,0,5,2,46,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22343056931630306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1839310360655821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21923032382637134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4933738250335152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1867592937701136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7680426125835113,0.0,0.0,0.0 fitness,GarthBrooks007,2018/04/02,"Is This Calorie Deficit Sustainable/Beneficial? Twenty three year old, 6'0 205 lb. male... Looking to lose weight and get cut. Have been lifting for a few years but want to get down to a cut 180lbs. So I have cut my calories to under 1000 calories a day. Have seen good weight loss, and honestly havent lost much strength yet. My peers tell me this is foolish and actually not an effective way to lose weight. They say instead I should be counting my macros and pre planning out my meals with smaller and more sustainable caloric deficits. I guess my question is, is their suggestion more effective than the extreme method I am doing right now? Thanks !",3.5168846153846185,6.37526415,3.055,89.60076923076927,78.33333333333334,6.35897435897436,29.23076923076923,7.61054688173877,1.909134615384616,518,24,97,8,13,153,86,120,0.21600000000000005,0.674,0.111,-0.9163,0,0,1,0,0,0,17,0,0,2,8,4,11,3,0,5,0,13,4,0,2,0,15,21,7,0,2,2,0,3,0,0,1,0,1,0,1,2,7,4,0,3,0,0,0,2,7,0,1,3,6,12,4,11,16,4,11,0,4,2,0,7,4,0,2,6,59,14,0,0.0,0.0,0.16953465926349293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11204097548928746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18153269545743356,0.0,0.0,0.14571582831324512,0.0,0.0,0.19138232368577665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1458887910834445,0.3887171208788615,0.18964596743909484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1277109672080678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18229959337111346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19461648767464146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1483638057639953,0.0,0.1381564497712807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15184699685605835,0.15994652573127696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10246999590141646,0.13789816945144642,0.0,0.6346661659165138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2237518451831936 fitness,SleeplessInYourMom,2018/04/02,"Bulking to a weight, or for a set period of time? I'm new to the eating side of my working out and am in a bulking phase. Do you guys generally bulk to a set weight or for a set time? I'm currently around 178 up from 175 and trying to build. I was hoping on getting to the 190lb range before starting to cut, but also not sure if there should be some max allotment of time in my bulking. How do you guys do it? What's the longest you've bulked while seeing consistent growth?",3.0853748231966067,3.7468570000000017,4.641103253182461,87.48702970297029,73.05940594059406,7.751626591230551,25.319660537482317,7.957251820313856,1.2207244695898165,371,11,83,5,7,125,68,101,0.041,0.893,0.065,0.5052,1,0,0,0,0,0,9,0,2,0,1,4,3,1,0,8,0,7,3,0,1,1,16,13,9,0,3,5,0,2,0,0,1,0,1,0,2,2,4,3,0,0,0,0,1,1,1,0,0,1,4,5,2,18,10,2,19,0,0,1,0,4,7,0,6,8,53,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1731786126352534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19277948092120736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.184271990397294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22158938961103694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11314082567829073,0.0,0.0,0.0,0.0,0.0,0.0,0.4288461450056671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2150875521482471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2091497546468584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1725659561161652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1532784403484245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20410012087454435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3788241364821488,0.0,0.0,0.0,0.0,0.1470263390719035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5274102560307613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15765430724611568,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ETfromArea51,2018/04/02,"Mass/Weight Gainer question? Alright so I’m still in High School and usually have long days (08h00-18h00) which makes eating properly very hard. My aim is to bulk up a little because my arms still look skinny and I’ve been at it for 7 months training 3 times a week. I’ve been considering switching out my whey for a mass gainer to meet my calorie goals (really hard to do this during long school days). Only problem is, I can’t find any info on whether or not Mass Gainers exist in “isolate” because I can only drink that with my whey and get stomach aches and gas from non-isolate. So do mass gainers exist in Isolate? And I’ll be taking this with meals, not replacing my meals. Thanks in advance.",4.3975182481751816,5.730619007299277,4.825992700729927,84.86380656934308,70.60583941605839,6.93985401459854,28.2985401459854,7.1686216300943375,1.509070656934306,552,20,105,5,10,175,90,137,0.092,0.871,0.037000000000000005,-0.6305,0,0,1,0,0,0,17,0,0,0,2,4,3,0,0,3,1,10,7,3,1,0,17,16,9,0,1,4,0,2,0,0,0,0,0,0,0,5,8,5,0,3,1,0,1,3,1,0,0,2,3,8,2,16,13,0,24,0,0,1,0,2,13,0,2,10,55,13,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11612310052618068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20818821978229984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22025299063685724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16728043191049435,0.0,0.17473077974759293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15607214439956993,0.0,0.0,0.0,0.0,0.0,0.0892153939624804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30593601080472804,0.0,0.0,0.0,0.0,0.0,0.0,0.1804180066315753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1711470359976507,0.0,0.3022356109836579,0.1433959424050025,0.0,0.0,0.0,0.0,0.0,0.11398406269385335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13629952507518467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25974234466239754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1633948843925583,0.0,0.0,0.19129101317793895,0.0,0.0,0.0,0.10939364769261588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3456377971658949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27273935813817296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12839076057461285,0.0,0.0,0.1572134680211576,0.0,0.0,0.0,0.0,0.0,0.0,0.09957191071727126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1880687357790731,0.14089542326333854,0.0,0.0,0.1369738967199951,0.2079404736952768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,wabhabin,2018/04/02,"Do you have any thoughts and/or experiences with 5/3/1, couch to 5k and physical labor at the same time? Hello I'm 183cm/93kg/20yo male who's been doing 5/3/1 For Beginners 3 weeks now. I've done variety of other sports and exercises in the past but this time I got serious with creating a sustainable gym routine. I got a job at a logistical warehouse as a voice picker and my work there will start next Monday. The work itself is physical to say the least so I'm not sure is there any point in starting a running program along with the 5/3/1 to improve my cardio? Everything I've read about doing a gym and running program at the same time has said that it's duable, but with good nutrition, rest and a proper starting level. Nutrition and starting level is not a problem but I'm not sure about resting as 7,5h of hard work (it's also three shifted) will take its tolls. But so, have any one of you done something similiar? I'd like to hear from experience!",5.767741935483869,6.568433677419352,6.251774193548387,77.84766129032263,67.06451612903226,9.425806451612903,32.16666666666667,9.516144504307137,2.924718279569893,768,31,143,15,12,249,109,186,0.048,0.857,0.095,0.8943,1,0,1,0,0,0,25,0,2,0,3,8,6,0,0,14,0,14,2,0,0,2,24,27,15,0,1,7,0,1,1,0,2,2,4,1,1,8,11,0,0,1,5,0,2,3,2,0,2,7,5,6,4,23,18,5,23,0,0,0,0,8,8,0,0,14,91,14,9,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11440248200611555,0.0,0.0,0.0,0.2918506162561009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2927935767846269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1285702395443555,0.27987402794802857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11998926781125804,0.2288312043594636,0.0,0.0,0.0,0.0,0.0,0.1281508056015702,0.0,0.0,0.0,0.16123542577564254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1419618132898571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06989033295772902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15214254401519614,0.0,0.0,0.0,0.0,0.0,0.0,0.09693899911209854,0.0,0.0,0.0,0.0,0.0,0.13656391562421413,0.0,0.0,0.0,0.0,0.1352349287293761,0.0,0.0,0.0,0.0,0.1368860501972537,0.0,0.0,0.0,0.0,0.14309552662432348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13607978924204478,0.11376451991078583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11013212409344167,0.0,0.0,0.4050253953891871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2696587072789943,0.0,0.10756092005093684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11357113025350705,0.250252735010992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11475154667070248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3124411919022181,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ethL,2018/04/02,"Shaving down run times Does anyone know of a progressive routine to run faster instead of further? I see a lot of couch to 5k but I'm focused on one and two mile times. I will be running every other day between my strong lifts routine I just started. (I need the leg strength to be able to push it faster on my runs) So currently I'll be doing something like Long distance X Sprints X Fast paced two mile X High incline slower one mile (or hill repeats) Any advice? Turning myself into a runner is the bane of my existence. ",1.6074679487179466,4.135071990384617,2.8803846153846173,89.84794871794874,83.90384615384616,4.620512820512821,26.93589743589744,5.985473137389443,1.0492589743589744,413,19,78,3,12,133,75,104,0.0,0.85,0.15,0.9498,2,0,1,0,0,0,9,0,0,0,3,4,3,0,0,5,0,6,1,1,0,0,8,12,4,0,1,3,0,0,1,0,1,0,0,1,0,2,2,0,0,1,1,0,6,0,0,0,4,0,1,8,3,13,8,1,25,0,0,1,0,0,9,0,2,11,45,10,0,0.23289744692704706,0.0,0.0,0.0,0.0,0.2275846896833533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15837825030414734,0.0,0.0,0.0,0.0,0.16284731002675454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15019958614288187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2038101252740578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1962261438205575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24606893963556126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1279943460366794,0.0,0.0,0.0,0.0,0.0,0.0,0.11378192846411045,0.0,0.0,0.2061069116751867,0.0,0.0,0.0,0.1980010808858588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17269050586357074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.315634674942137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18558911186675384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17929583298422008,0.0,0.0,0.16484601165154464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2716087484296331,0.0,0.0,0.0,0.0,0.0,0.2533255440711892,0.4550139286502208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Nomadic_Sushi,2018/04/02,"Any benefit to merging two exercises together? So I do a compound lift routine, I really enjoy it. Part of it is doing 3x8 bent over rows and then 3x8 dead lifts afterwards. With dead lift I started them and now when I get the weight up I stand on my tip toes for a second each time. I feel it in my calves so it seems likes it's doing something (unless someone tells me otherwise?) However now I was wondering, what if I did the deadlift, then stood on my toes for a second and then did a bent over barbell row and then put the weight down and started all over again. Basically compressing dead lifts and barbell rows into one exercise - does this make sense? Has anyone else had any experience compressing exercises into one solid movement?",5.261702127659575,6.621037049645393,6.144460992907806,76.12350000000002,68.57446808510639,9.61163120567376,31.121276595744682,9.888512548439397,3.15315829787234,588,24,106,14,10,194,90,141,0.095,0.8290000000000001,0.076,-0.6911,1,0,1,0,0,0,14,0,0,1,0,6,3,0,0,7,0,9,7,2,1,1,17,17,15,3,1,2,0,3,1,0,0,3,0,0,0,7,10,2,0,3,3,0,2,0,0,0,5,5,3,13,3,16,12,3,27,0,0,0,0,2,12,0,3,13,77,20,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2733215662414181,0.0,0.0,0.0,0.0,0.1405170272724903,0.20590891354975532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1758628553756234,0.0,0.0,0.0,0.0,0.0,0.16787763470483255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19657901185119692,0.0,0.0,0.10161222604590947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10499414457665407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09817968956614137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13414343227521755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2723535698544924,0.0,0.0,0.0,0.0,0.2176218353719367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2020219196633476,0.0,0.0,0.0,0.0,0.12874115050633966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18294789820924706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17027411633665654,0.15471006213825894,0.0,0.0,0.2844833176697329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17564930109434876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11718232835489695,0.0,0.0,0.0,0.0,0.0,0.0,0.19631028787335086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4894341926614485,0.0,0.0,0.0,0.0,0.0,0.0,0.21793428889778588,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kindessissupreme,2018/04/02,"Can i use a curl bar for chest excercises? Would it be the same as getting a normal barbell? As I'm getting a curl bar for biceps and triceps, just want to know if I don't have to get a barbell cause I don't want to spend money on that. Thanks! ",0.4549999999999983,2.0391115370370367,2.8257037037037063,94.03966666666668,81.77777777777777,5.060740740740742,21.91111111111111,5.6839178017228535,0.005204444444444789,189,6,45,1,5,65,37,54,0.0,0.87,0.13,0.6312,0,0,0,0,0,0,5,0,0,0,0,1,1,0,0,5,0,6,5,3,2,0,11,15,4,0,5,2,0,0,0,0,1,0,0,0,0,2,1,2,0,1,2,2,0,2,0,0,0,0,0,3,1,8,13,1,1,0,0,0,0,0,1,0,1,0,28,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3573537252455044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5452361484125297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1911777988697724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3408343624288691,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.320267844577291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3004441293498947,0.0,0.0,0.4103602072148427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2471136931212771,0.0,0.0,0.0 fitness,bo_yangles,2018/04/02,"Curl volume in Metallicadpa PPL In this program, the pull day has two types of curl of 4 sets of 8-12 reps....that means at the max there are a whopping 96 curls! Is anyone struggling with muscle fatigue with this volume? Even cutting it down to 3 sets each I find difficult especially due to the other indirect bicep exercises on pull day. If I drop the weight...and even with 72 reps, that seems more like endurance work than anything, no?",4.970714285714287,6.3052051190476215,5.3223809523809535,81.83928571428571,69.23809523809524,7.980952380952381,28.285714285714285,8.344100000000001,1.901157142857143,346,12,66,5,6,110,65,84,0.161,0.807,0.033,-0.8385,0,0,0,0,0,0,15,0,0,0,1,3,5,1,1,5,0,3,3,1,0,0,9,5,1,0,1,1,0,0,1,0,0,2,0,0,0,5,4,0,0,3,1,0,2,1,4,0,1,0,0,2,1,14,5,2,13,0,1,0,0,0,5,0,3,4,37,7,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2042092254822224,0.0,0.24033353087140236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3766981615962714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3857945720899186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2669298142182297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14268162907764484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3181297420638485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2658727509546801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30531567807111315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28529191528561043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35564009340339325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2126169975397128,0.0,0.0,0.0,0.0,0.0,0.0 fitness,UmbreHonest,2018/04/02,"Looking for info to help my boyfriend start his routine. He doesn’t know where to begin so I thought “hey Reddit is usually pretty good at helping” Background: He’s 6 foot 1 and weights just over 140 pounds. He does look like a tall beanpole, but there’s definitely some things about him that are strong. He’s used those forearm crush grips for years, and whatever one he has he can grip over 100 times in a row. He can do 10-15 pull-ups in a row, and a lot more chin ups, which I guess resulted in his back being pretty defined, but it also looks like it’s too broad for someone of his stature. He wants to improve strength and bulk up. He can curl 30 pound dumbbells at max right now. Sometimes he does that while watching tv on the couch, but he doesn’t watch TV too often and gets bored after using the dumbbells after 10 minuets. He’s never really had a routine before, besides using a crush grip when he uses the computer and doing a few pull-ups before he leaves the house through the garage every day. Where should he begin? He also wants to know where he should be at right now. Is what he can currently do below or above average for someone of his height and weight?",4.561474358974358,5.494517572649574,4.687254273504276,87.50600961538464,69.85470085470085,7.217521367521367,27.445512820512814,7.1686216300943375,1.2674794871794872,928,30,188,8,16,289,142,234,0.038,0.823,0.139,0.9782,1,0,0,0,0,0,23,0,0,0,2,16,6,0,0,12,0,18,4,2,5,1,30,35,16,0,4,5,0,5,2,0,2,0,0,1,0,8,7,2,0,4,2,0,0,3,1,0,1,2,10,8,5,26,29,4,36,0,0,5,0,26,20,0,5,18,105,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.204653668471702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09839071503867512,0.0,0.0,0.0,0.21776325758433498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08252141128986352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2239513384115432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.107808940995591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06685203408387283,0.0,0.0,0.10732391205242722,0.0,0.0,0.14095860356012152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17153320249548046,0.0,0.0,0.0,0.0,0.1476447185031756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14064318475581222,0.0,0.0,0.13548754730222062,0.0,0.0,0.0,0.12502624750521876,0.0,0.0,0.0,0.3223539123700947,0.0,0.0,0.10878411220172213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0986880060859258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08670669306460288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26035569491252936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08197226441864394,0.0,0.0,0.0,0.0,0.21854844769984505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21683439728639103,0.0,0.1265523337148079,0.0,0.09056832895697982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08500866891956416,0.0,0.0,0.10158323504561394,0.0746125133053472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4420536217360696,0.14092610003718595,0.0,0.15094421732270472,0.0,0.0,0.31163329594754663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08239984506826081 fitness,ProstheticsHelp,2018/04/02,"Enquiry about a certain program modification Hi /r/fitness! I'm a beginner lifter, who has been going to the gym intermittently for 2 years. I had a question about a modification that I was looking to do to the [lysaur 4-4-8 program](https://www.reddit.com/r/Fitness/comments/52e23z/workout_sheet_ulvysaurs_workout/). So, I was hoping to go to gym every day, however I wanted to change up the lifts...What are your thoughts on something like this. Day 1 - Monday: Squats - Bench Press - Overhead Press - Chinups Day 2 - Tuesday: Deadlifts - Barbell Row Day 3 - Wednesday: Squats - Bench Press - Overhead Press - Chinups Day 4 -Thursday: Deadlifts - Barbell Row Day 5 - Friday: Squats - Bench Press - Overhead Press - Chinups Day 6 - Saturday: Deadlifts - Barbell Row and repeat the cycle. Would this put too much stress on the body, and not allow my body to recover in time? ",7.041596244131457,9.855895436619717,5.8940140845070434,73.88191314553994,66.46478873239437,7.268544600938967,35.77699530516432,8.07648339933343,3.1326178403755875,680,34,100,9,12,203,88,142,0.036000000000000004,0.901,0.064,0.5429999999999999,1,0,1,0,0,0,56,0,1,0,0,4,4,0,1,9,0,8,2,2,1,1,10,15,3,0,3,1,0,6,1,0,1,0,0,0,0,4,2,0,0,2,2,0,3,1,1,0,0,5,7,6,3,14,9,1,23,0,0,1,0,4,4,0,2,17,47,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3636767783140684,0.0,0.0,0.0,0.0,0.0,0.0,0.1731772680816085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7390293676749223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13792779395642973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18607366458640784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16259514333217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07997757118192378,0.0,0.0,0.0,0.1374702431784693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12034137501769256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1645678707233997,0.1833860962756897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12602744072527167,0.0,0.0,0.0,0.0,0.0,0.0,0.18752253315985995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12996279699447205,0.09545719739675552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09655694005310747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11629072036471146,0.0,0.0,0.10542009547317237 fitness,Vaganhope_UAE,2018/04/02,"What are the best way to speed up recovery? So, after 6 months of not doing a single pushup, pull up or lifting any weights I was roped into doing some pull ups with a friend. Ended up doing so much I can't seem to straighten my arms. My elbows are locked in 90 degrees from swelling and soreness. My back is so sore I can't sleep on my back. It's almost impossible to raise my arms above nipple level. Please help, I can't drive and need to go to work in few hours. I put some of those heat stickers for sore muscles and back pain but it doesn't help. What is your recovery trick?",2.2922314049586814,3.8155559504132235,3.269495867768594,93.17333471074379,76.27272727272728,5.831735537190082,21.19090909090909,6.2581,0.07745884297520655,454,11,101,3,10,145,81,121,0.065,0.833,0.102,0.6618,0,0,0,0,0,0,12,0,1,0,2,6,4,1,0,3,0,12,9,4,0,0,13,15,8,0,1,3,0,1,0,1,0,4,0,0,0,5,5,1,0,1,0,0,5,5,2,0,0,1,1,11,2,19,14,6,23,0,0,0,0,4,9,0,5,8,68,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2139406305535983,0.0,0.0,0.0,0.0,0.0,0.0,0.1452900171869898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4928533299072574,0.0,0.0,0.0,0.0,0.0,0.2242135599197531,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18923138506642315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16506624486540195,0.0,0.0,0.0,0.12142279590005417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28641154471510993,0.0,0.0,0.0,0.21040321389748093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17053420250596418,0.0,0.15705807965446542,0.15841952109437551,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2273397443864837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23452465721298585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2147782817409349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19449986066351807,0.0,0.0,0.0,0.0,0.0,0.21380531206362272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1695862317495788,0.0,0.26016937939274337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1555404841138413,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Chaosender69,2018/04/02,"Stronger but weaker? I have been following stronglifts 5x5 for the past 6months and have gained 10kg. Objectively i should be stronger since all my compound lifts have improved. To my horror however all my bodyweight exercises have weakened. Before i could do 13 pullups and 50pushups but i can only do 8 and 20 respectively. I worked my way back to 10 and 35 but it is still very far off my original. I have a few questions: 1) i know that due to weight gain i have more bodyweight to move around but havent i become stronger too? Why did my reps decrease? 2) will this get worse as i gain more weight and lift more? 3) how do i maintain bodyweight strength(endurance?) while increasing overall strength? 4) will cutting increase bodyweight endurance but decrease overall strength? ",3.8873138297872343,6.94664455319149,3.078080673758865,88.69031250000003,78.64539007092198,5.7945035460992935,32.21675531914894,7.1686216300943375,2.157598936170213,626,33,111,8,16,182,92,141,0.104,0.639,0.257,0.9802,1,0,0,0,0,0,19,0,0,0,6,5,4,1,0,2,0,19,3,0,2,2,19,22,13,0,2,5,0,2,0,0,3,1,0,0,0,3,6,2,0,2,1,0,4,1,1,0,0,2,2,17,3,8,15,8,14,0,0,0,0,1,3,0,1,6,70,20,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20231354699345966,0.0,0.0,0.0,0.17475233698994388,0.0,0.0,0.2509957342699937,0.19338531160408406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18145217390592394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11873629726235875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12489860048341808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2415461484067543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17284485825633755,0.0,0.0,0.0,0.0,0.2169496369283296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2545882004832663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1879955049010228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18149368659773096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18751697567504086,0.0,0.18039194535908148,0.0,0.5534937593380244,0.0,0.0,0.20507082108260669,0.0,0.0,0.0,0.0,0.1654512292768061,0.0,0.2316018944529876,0.0,0.0,0.0,0.0 fitness,Protein_Powder,2018/04/02,"Question about new muscle stimulus for intermediate/advanced lifters Hi everyone! This is my first post here, mainly because I couldn’t find discussion about this question that’s been plaguing me anywhere else. Sorry for formatting—I’m on mobile. A little about me: I’ve been lifting serious for about 4-5 years now and I’d say I’m in the intermediate to advanced range of lifting. I’ve always been a powerlifting oriented lifter because I wanted to improve my performance in different sports. I’m around 175 with a 455/345/545 squat bench deadlift to put things in perspective. As a “powerlifter” my main exercises during training were the squat, bench, and deadlift. I didn’t have access to a gym so I had a barbell, some weights, and a squat rack in my basement. Therefore, I never really hit things like biceps or abs as often as I probably should have and suffered in lagging muscular development in those areas as a consequence. I still did them occasionally though. This year is my first year at college and I have access to basically any equipment I could dream of. I decided I’d try to hit biceps and abs hard this year and see if I could still squeeze out some of those “newbie gainz.” My question is can you get some newbie gains even after years of lifting if you target a muscle group that hasn’t received as much stimulus? As of now, around 7 months after starting college, my biceps seem to be a lot bigger and my abs...well we’ll see at the end of my cut. There might be a few confounding variables like diet and rest(I’ve been eating really well this year with my unlimited meal plan and have been getting plenty of sleep now that I don’t have to get up at 6am every morning). Have any of you had an experience like this, and could you please discuss? TLDR: Can you trigger newbie gains even as an intermediate/advanced lifter if you are introducing new stimulus to a undeveloped muscle? ",6.91108322663252,7.673821825352117,7.156702944942381,72.4932106274008,64.54929577464789,9.947503201024329,34.72791293213828,9.910423181423305,3.510690140845071,1528,66,262,31,22,495,181,355,0.034,0.889,0.077,0.9339,3,0,0,0,0,0,38,1,6,1,7,19,7,1,0,17,0,33,10,5,2,1,41,45,24,0,9,4,0,3,3,0,3,1,2,0,0,13,16,4,0,6,4,0,3,5,3,1,2,10,7,32,4,49,24,8,42,0,1,2,0,17,17,0,14,24,182,45,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08989659243307885,0.0,0.0,0.14693961537600755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1923541390995539,0.0,0.0,0.0,0.0,0.0,0.1317183954011369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2587795816303756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11287711920759134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11055024131340964,0.09025220882853233,0.0,0.09568994304317313,0.0,0.0,0.14271667084141218,0.0,0.09102700037517343,0.10323530828788603,0.0,0.10568227304426063,0.0,0.0,0.0,0.0,0.0,0.0,0.0987451280798823,0.1837947929157238,0.0,0.0,0.0,0.0,0.16933679364912785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09678117349954338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1583462954018281,0.10828284608439592,0.0,0.0,0.0,0.0,0.0,0.09185037280538758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11461165502708835,0.0,0.0,0.0862352094446735,0.0,0.07942064521342784,0.0,0.08332586410783932,0.20868829403282024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11859370517767412,0.0,0.0,0.10347090980261668,0.0,0.11648365376923925,0.0,0.0,0.10860841894428104,0.3630831562439548,0.0,0.0,0.0,0.13842431388496568,0.0,0.0,0.0,0.0,0.0,0.0,0.08591646137449732,0.0,0.0,0.17218521270001388,0.09835408953046644,0.0,0.0,0.0,0.0,0.0,0.10811641063935816,0.0,0.0,0.0,0.0,0.12094012857536678,0.07647012611210964,0.0,0.1725591902090441,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14355180685710692,0.0,0.10614716630212492,0.0,0.0,0.0,0.0,0.0,0.0,0.07335097268130453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06372383959984364,0.0,0.0,0.1315616491784942,0.09713948444978164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4174390727898656 fitness,Mmagikarp,2018/04/02,"Circuit I have a question about circuits and how important is the sequence. Deadlift (75%): 1x2 Speed deadlift (60%): 8x3 (90 sec rest b/w sets) 3 circuits (rest 90sec between exercises, 2-3 minutes between circuits): Stiff-leg deadlift: 8 reps Bent over row: 8 reps Underhand (reverse) grip lat pulldown: 8 reps Arched back good morning: 8 reps Would I get the same results if I did All my Deadlifts sets, then my speed DL sets (8x3), followed by Stiff Leg DL (8x3) and so on? I just don't want to hog or change the weight over and over. The only thing I think that would affect is the rest period between lifts. There isn't much rest between lifts but there is rest before I have to make the same lift. Thank you.",1.0496427199385323,3.658173218978103,1.7783096427199396,95.15573184786786,90.53284671532849,4.052093737994622,23.99884748367269,5.750287758089431,0.44746131386861343,549,23,110,4,19,169,86,137,0.009000000000000001,0.938,0.053,0.6693,1,0,0,0,0,0,35,0,1,0,0,7,2,0,0,7,0,10,5,2,4,1,20,16,9,0,4,4,0,2,0,0,2,2,0,0,0,2,3,1,1,2,1,0,1,2,0,0,0,1,2,9,2,12,13,9,14,0,0,0,0,2,5,0,3,5,62,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2240457062756,0.0,0.0,0.0,0.2479345882748181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30823104786244226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15222890885988888,0.0,0.0,0.24438750817691204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19449187769769555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2141906298315708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22160017434488188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3264013183983329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2682545425400986,0.0,0.0,0.1935734206235408,0.18669826555066849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17185769899624065,0.0,0.0,0.3548104201809921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4139620747198974,0.0,0.0,0.0 fitness,lilyhasasecret,2018/04/02,"Aiming for a more feminine figure Just as the title states. I'm aiming to have wider hips, a flatter stomach and a narrower, or at least not wider, waist. I don't have any at home equipment, and atm I'm too poor to go out and get any. With that in mind what are some exercises that you guys would recommend to do and also to stay away from? 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I'm looking to make some changes to my routine and I would like to incorporate prowler sled pushes into it. I was curious if anyone had any suggestions.",4.217307692307692,7.096253743589744,5.156089743589742,75.46182692307694,75.66666666666667,8.002564102564103,35.391025641025635,8.841846274778883,3.8016102564102576,172,10,27,4,4,56,31,39,0.0,0.8759999999999999,0.124,0.5859,0,0,0,0,0,0,3,0,2,0,0,3,1,0,0,0,0,4,0,0,2,0,8,7,3,0,2,1,0,0,1,0,1,0,0,0,0,1,3,0,0,0,1,0,2,0,0,0,0,2,1,5,1,5,4,1,4,0,0,1,0,3,2,0,2,1,19,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3415363138700329,0.0,0.0,0.0,0.0,0.35117366105118386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5312969338635503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2453661431290508,0.0,0.0,0.0,0.421750033981244,0.0,0.0,0.0,0.0,0.0,0.3352450669676399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35677259406493833,0.0,0.0,0.0 fitness,Poop_On_A_Loop,2018/04/02,"Weight percent calculator? Is there a calculator or formula I can use to find out the % of my 1rm that will correlate with different rep and set schemes? Let’s say my 1rm is 100lbs and I want to do a 5x5 or 4x15, how would I go about getting my working weight for the sets? Maybe I’d use 75% of my 100lb 1rm to get 75lb for my 5x5. What if I want to do 3x10 how do I know what percents to use ?",0.1803409090909085,1.6212063522727331,2.6454545454545446,95.68818181818185,82.06818181818181,6.672727272727273,22.363636363636363,7.6454224807358475,0.6019272727272726,301,10,79,5,8,104,54,88,0.0,0.955,0.045,0.3736,1,0,0,0,0,0,8,0,0,0,1,4,0,0,0,4,0,9,2,0,5,0,17,18,7,0,4,3,0,2,0,0,2,0,1,0,0,3,4,2,0,2,0,0,1,0,0,0,0,0,3,10,0,12,15,2,4,0,0,0,0,1,1,0,3,0,46,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2258382508135844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19756375037275226,0.0,0.0,0.0,0.0,0.0,0.2258664144075001,0.0,0.12284710914472645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11879433545654128,0.0,0.0,0.0,0.0,0.22103536597706375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2171589450638053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17189686881736466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5600712148420346,0.0,0.0,0.2549902154020644,0.0,0.0,0.5264424346262616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15736500454234828,0.0,0.0,0.15355186182758845,0.0,0.0,0.0 fitness,Staggerous,2018/04/02,"I am fairly clueless and looking for advice with dumbbells! Hello. I've made my own fitness arms buildening regime. Thing. Everynight with 6kg dumbbells I do: 40 x dumbbells curls, 40 x hammer lifts with dumbbells, 40 x dumbbell shoulder press, I then do 30 of the above, the 20 then 10. How is this regime? I've noticed my arms and shoulders have got a lot better. I've been doing 30 of each then descending in 10s for about 2 months now and I've just knocked it up to 40 then descending in 10s. I also do a lot of cardio, running pretty much every free night. My goal is build my arms really, Is there a more effective way of doing this? Many thanks.",1.3810256410256407,3.852386846153853,2.5853846153846156,91.96294871794876,84.38461538461539,4.6974358974358985,22.51282051282051,6.079149491110277,0.4247589743589746,510,18,101,4,15,163,81,130,0.07,0.787,0.142,0.9238,0,0,0,0,0,0,18,0,0,0,3,6,3,0,0,5,0,11,6,5,3,0,13,15,9,0,0,1,0,1,0,0,0,1,0,0,0,4,7,0,0,1,0,1,1,0,0,0,0,3,2,8,4,14,12,6,13,0,0,1,0,1,4,0,2,7,60,12,1,0.0,0.0,0.0,0.0,0.0,0.2445686950526615,0.0,0.0,0.0,0.0,0.0,0.20014716894152806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22135048907508764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21086994909974344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2001701226883285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21017042577314293,0.0,0.0,0.4255546894533739,0.0,0.23681902734640614,0.0,0.2537425367525489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19976945468109272,0.0,0.18398307474264508,0.0,0.0,0.0,0.0,0.234868881538522,0.0,0.0,0.28494308034704635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2546226297514538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1603344496840672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2304222905970204,0.0,0.0,0.16627353466757952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19865897010806344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Apdofanboy,2018/04/02,"Weight loss. Breaking habits but can't change my environment (foodwise) living with parents. Any advice? Hi r/fitness, I've been doing a lot of reading and study on habit breaking, I really want to achieve my 12% body fat fitness goal. I understand how to do it via the wiki, caloric deficit with adequate protein (0.82g per lean pound of body mass) etc. I understand exactly how to achieve these goals, I just like most people struggle with cravings from junk food. I've tried IF, keto, IIFYM, etc. but with more research I found that changing my environment might be the best way to changing my ways of eating/habits. The only time I eat out of my diet is at home on the weekends or sometimes after work. I don't have any other bad eating habits like eating out, at work, etc. It's just at home, when bored mostly and access to junk food. So based on that and what I read the best way to change this is to simply remove it from my environment, but since I live with my parents and they refuse to stop buying chocolate and what not (yes I know, it's my choice to put it in my body - I am responsible but I feel I could be at my goal weight already if these foods simply weren't a part of my environment). I was wondering, any advice? I'm about 80% through my weight loss (only 5kg to go!) but I'm plateauing lately because I can't completely eliminate the bad food from the house and I give in to my cravings and can not change the environment. Thanks for any help. I don't think this is answered in the wiki so I hope this doesn't violate any rules!",4.814902912621356,5.403964171521039,5.328703883495145,84.3765509708738,69.09708737864078,8.121747572815535,28.718608414239483,8.07648339933343,1.7334503559870544,1215,41,249,15,20,390,159,309,0.09,0.773,0.13699999999999998,0.9557,2,0,0,0,0,0,44,0,0,1,11,8,13,1,1,11,1,20,15,4,2,1,46,34,20,0,5,12,2,4,2,0,1,1,0,2,0,15,14,12,2,8,3,1,3,8,7,0,0,4,4,32,6,40,26,10,28,0,2,0,0,7,14,0,9,8,152,47,10,0.0,0.0,0.0,0.0,0.0,0.14866819645626375,0.0,0.0,0.0,0.0,0.08394443037814026,0.0,0.0,0.0,0.0,0.25864886675127857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12702947641237922,0.04637117582432936,0.0,0.0,0.0,0.15966020049093108,0.0,0.0,0.2534877311526974,0.0,0.0,0.0,0.0,0.0,0.0,0.4023564823754858,0.0,0.07975727671185667,0.0,0.0,0.06073519416420588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2335138381433051,0.0,0.0,0.0,0.0,0.2545123333836965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03846295405995897,0.0,0.0,0.0,0.0,0.0,0.36793348839108425,0.08340612693113593,0.0,0.0,0.0,0.07297266165646199,0.04323197032443202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.050987688555163814,0.0,0.15260754085422448,0.07555403852616567,0.0,0.08777382820743522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.041805730887142165,0.0,0.08580955146252457,0.0,0.0,0.0,0.0,0.07432729379823577,0.0,0.13434127712445354,0.0,0.0,0.0,0.0,0.06467144963188741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08069756985109194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11570835223970365,0.0,0.0,0.16893204422412528,0.08237570400802881,0.0,0.05273691621949353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07647071732889042,0.0,0.0,0.15217989095934276,0.0,0.04873197990283516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06292536069631939,0.0,0.0,0.0,0.0,0.0,0.0752345421586797,0.0,0.0,0.0,0.0,0.06359739114597705,0.0,0.07952421153269111,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07003444647526104,0.0,0.0,0.0,0.048742174361419706,0.0,0.0,0.04435665556738259,0.0,0.0,0.0,0.0,0.05164610213678618,0.0,0.0,0.1583817730436715,0.0,0.0,0.0,0.0,0.044867679435156654,0.18114095176489275,0.0,0.2778959619367805,0.0,0.0,0.0,0.0,0.0,0.0,0.0824939760514459,0.1107588001678419,0.0,0.0,0.0,0.0,0.0,0.0 fitness,xsizo,2018/04/02,"i just bigned on my cut I was on my cut doing well, 8lbs down on week 3. then I binged as a small cheat meal and became a 2 day of binging and sleeping. Now my self-esteem is down, feeling anxious about going back to the gym due to the weight gained. I didnt even enjoy the food, i was just eating to fall asleep. What do you do to recover from a binge? i worked so hard to lose those LBs, cardio lifitng and watching my food intake. I will just resume tomorrow what i was eating and doing and fk people judging me, maybe this time I will stick on healthy eating longer.",3.5875423728813587,4.217805338983055,4.462500000000002,89.3400211864407,71.88135593220339,6.9169491525423705,23.224576271186447,6.6274283507984215,0.5219627118644068,442,10,96,3,8,143,79,118,0.142,0.7829999999999999,0.076,-0.7755,0,0,0,0,0,0,13,0,1,0,3,9,6,3,0,6,0,11,10,2,0,0,9,13,8,0,0,3,0,3,0,0,2,1,0,0,0,4,5,7,0,1,1,0,2,1,4,1,0,4,4,15,2,15,7,0,17,0,1,1,0,1,7,0,0,8,65,19,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2134624138312313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1452927220503306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12185865779129927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5800363908785643,0.0,0.0,0.0,0.0,0.0,0.124801269373945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09554000410791608,0.0,0.0,0.0,0.0,0.0,0.4569639520865442,0.0,0.0,0.0,0.0,0.0,0.10738599578053176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16926422446701606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2113893885872376,0.0,0.0,0.0,0.0,0.0,0.0,0.18982806938381735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1309957936250779,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19711854832978012,0.0,0.0,0.0,0.0,0.1890888458705736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11017965620932008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1515662071918264,0.23009310295152116,0.16989088792765702,0.0,0.0,0.0,0.0,0.0,0.0,0.1375595879417843,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ameowzing,2018/04/02,"Should I keep doing CrossFit based on my goals? I joined a CrossFit gym to get a better workout than when I was going to a gym by myself. I want to lose fat, get stronger, and add a little muscle, but my CF membership is only 3 days a week (M/W/F). I’ll add a 4th in there sometimes because they don’t keep track of the days you’re there. I’m looking to add a workout Tu/Th, and was thinking a longer cardio because CF is intense but usually does not last very long. Or should I focus on heavy lifting because the other days are very high intensity workouts? Or did I make a mistake by joining CF based on my goals? I hate going to the gym by myself, and the CF motivates me to go with the other people doing the same workout. ",3.646578947368418,4.070006289473689,5.243263157894738,84.54384210526318,71.6315789473684,7.132631578947367,29.01578947368421,6.742157984588678,1.4505189473684208,564,21,117,4,10,192,89,152,0.076,0.878,0.046,-0.8014,0,0,0,0,0,0,18,0,0,1,5,3,4,1,0,15,0,11,2,1,2,0,22,24,8,0,4,5,0,0,0,0,2,2,0,0,0,2,7,1,2,2,7,0,3,2,3,0,0,3,1,14,1,16,19,1,17,0,1,1,0,1,6,0,2,8,70,16,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3332458238013668,0.0,0.0,0.0,0.0,0.16116214882799548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3525578411028545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1594652812895016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1904088360547284,0.0,0.31068596621099265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17990828327471095,0.0,0.0,0.0,0.0,0.0,0.19252945663435492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3239377842717293,0.0,0.0,0.0,0.14853672360553197,0.0,0.0,0.0,0.0,0.0,0.0,0.1826361262958399,0.0,0.16126233474317775,0.15302210344881764,0.2038618287316858,0.0,0.0,0.0,0.0,0.12163580601041375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13858941636824604,0.0,0.0,0.0,0.0,0.0,0.12633104349770174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18022400434678126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11676165750376162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20069377877229044,0.30070744921322673,0.10748032248932564,0.0,0.14616894622077914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sprono,2018/04/02,"Gain weight while also staying cut? Hi. I’m currently 145~ and would like to get to about 160~ while also staying lean/cut. What foods should I eat to stay lean/cut but also gain weight by eating 3,200+ calories a day? I looked it up but would also like some more personal answers from experienced people! Thanks for the advice in advance!",2.269576923076926,5.072140323076926,2.82798076923077,89.25889423076927,84.23076923076924,5.096153846153847,20.43269230769231,6.6274283507984215,0.4575,271,8,50,3,8,84,48,65,0.022,0.741,0.237,0.9437,1,0,0,0,0,0,12,0,0,0,3,5,4,1,0,2,0,3,5,0,0,0,8,7,9,0,3,2,0,2,2,0,3,0,0,0,1,2,1,5,0,1,0,0,1,0,1,0,0,0,4,2,3,9,4,2,10,0,0,1,0,2,2,0,1,6,29,4,0,0.0,0.0,0.0,0.0,0.0,0.15557717796532722,0.0,0.0,0.0,0.0,0.0,0.5092774725721573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10267662458393767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3258210773624807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1925161371674514,0.0,0.0,0.0,0.08318012378861933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1555629366679128,0.0,0.0,0.0,0.13369544996965474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1103754642296532,0.13901514511732915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5090867851775875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1465782433997612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3877473062532534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2261949906682126,0.0,0.0,0.0 fitness,DeadStation,2018/04/02,"Sugar addict sup, I'm the classic skinny dude who eats too much sugar, can't put on muscle and is constantly exhausted. Although I count calories and get plenty of sleep, I know I'm eating too much sugar and relying on it for energy. Cut most caffeine out of my diet already but can't kick the sugar. I know it sounds retarded but I just don't know where to get the right kind of energy from - what sort of foods, nutrients etc. Most of the info I've found is for sugar replacements - e.g. fruit instead of candy etc. but these still contain sugar so that's not what I need if that makes sense? What would be better to snack on? Protein? complex carbs? I also tend to eat fewer meals, but more calorie dense. Would it work better for me to eat smaller meals more often? Sorry in advance if this is asked all the time, I read the FAQ and tried searching for a thread similar..",2.362108126487591,4.641241531791913,3.657436246174772,86.96599795987758,78.76878612716763,6.151513090785447,21.737164229853786,7.285733465282438,0.8564480788847333,687,20,131,9,17,224,110,173,0.059,0.867,0.07400000000000001,0.5636,0,0,0,0,0,0,23,0,0,0,4,9,5,1,0,7,0,9,20,2,1,1,29,21,13,0,5,8,0,0,0,0,2,2,1,0,0,11,5,17,1,6,1,0,2,4,2,0,0,1,8,9,3,20,17,9,12,0,0,0,0,2,7,0,6,3,86,20,2,0.0,0.0,0.0,0.15472471364750456,0.0,0.0,0.0,0.0,0.0,0.0,0.15662334909095196,0.11350141666520845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13268544573577434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2510512061941672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15337597187859908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5809195317161624,0.0,0.0,0.0,0.0,0.3165790659363622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.171622390356749,0.1556189836039598,0.0,0.0,0.1483051954481735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1477983153511363,0.2340031454109792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09473941628783232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20866984765407112,0.10523934013748898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14267891033968153,0.0,0.0,0.141968466990485,0.0,0.0,0.0,0.0,0.0,0.0,0.12120749463792076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14203255889191316,0.0,0.0,0.0,0.0,0.15887908073062815,0.0,0.0,0.1133455282170862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08276055859980444,0.0,0.0,0.0,0.0,0.0963611933241881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10332677311311103,0.0,0.0,0.20164608305762574,0.0,0.0,0.0 fitness,purplespengler,2018/04/02,"Moderation Update: Rule 0, The Wiki, and You Howdy everyone. So, we have the Wiki and FAQ that we've built over many years to help people get fit. Naturally a lot of the same questions come up over and over and we'd rather people be focusing on answering questions that *aren't* answered by a few minutes of reading, so we established Rule #0 to require new posters read the Wiki first, before submitting a post. You may not know this, but roughly 60% of all threads that are removed manually by a moderator are removed because the question is answered by the Wiki and/or FAQ. In this statistic is found one of the biggest problems on r/Fitness - Despite the monumental time and effort we and the community put into it, nobody reads the Wiki. Starting today, we'll be taking the hand holding we are so proud of on r/Fitness even further - on the new official r/Fitness YouTube series ""Spengler Reads the Wiki"", in which I will read the Wiki for you, so that you don't have to read it yourself. So without further ado, the r/Fitness Moderators proudly present - **[Spengler Reads the Wiki - Episode 1](https://www.youtube.com/watch?v=z5zudMYTOI0)**. Also starting today, we will be suspending Rule #0 until we have completed filming and editing of the full series, which we currently expect will take about the next 13 years. We know this will be a difficult transition to the new vision for r/Fitness but we feel that this will be a strong new step in making r/Fitness a place that is more welcoming and help people of *all* reading levels get fit. Thank you everyone for your continued support and effort in making r/Fitness a great community.",5.93823046518699,7.7047653846153885,6.364635147461237,73.6382205837641,67.39464882943146,8.647065977500759,35.99893584676193,9.095868883498916,3.5711792642140465,1306,67,209,24,22,422,147,299,0.022,0.8240000000000001,0.155,0.9923,1,0,0,0,0,0,61,11,6,0,7,9,9,0,0,27,0,24,1,1,2,2,46,39,18,0,3,5,0,3,0,0,7,0,0,0,0,14,20,0,2,10,9,0,5,4,2,0,2,1,3,18,7,33,25,7,45,0,0,0,0,23,21,0,5,18,143,32,10,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06967920282205904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05311468612124104,0.0,0.07414267384368561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0750562592597421,0.09135594780869462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05754967749891564,0.0,0.0,0.16651617960093348,0.0,0.0,0.0,0.0,0.04405641426755821,0.0,0.0,0.0,0.0,0.07411419419973367,0.0,0.09553543065887404,0.0,0.0,0.09104545209052003,0.0,0.0,0.0,0.0,0.09606302589362337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11680510685839555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0957706262421152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07407627016438778,0.0,0.0,0.11632219573496948,0.0883378854493311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3366094219709825,0.0926655698058386,0.0,0.0,0.0,0.0,0.0,0.0,0.05904270660961915,0.0,0.0,0.0,0.0,0.0,0.0,0.18121848554879266,0.0,0.0910340995078562,0.0,0.0,0.0,0.08344809971467039,0.0,0.0,0.08337328603320966,0.0,0.08759144179947921,0.2928223931224829,0.0,0.6972423708116811,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12334455589826793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.098876040201939,0.0,0.0,0.13102441542406154,0.0,0.0,0.08021917874803305,0.0,0.0,0.0,0.0,0.0,0.0,0.05080720503562082,0.0,0.16518135985786572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.083991866146979,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11221993839434127 fitness,SageSpartan,2018/04/02,"Will this be a good way of getting fit and in shape? 20 years old, 5'6"" and about 145 pounds, not very in shape and I'm looking to change that. Ideally I want to get more fit in general - stronger, more defined, healthier, etc. I've already been working on my diet as well, less junk food, eating healthy and consistent meals which I can go into a bit more if necessary. First, as it gets warmer I plan on riding my bike to campus which is about a 2 mile or 3 mile trip depending on which way I go (4 to 6 miles a day). I also used to go rock climbing often and I'm going to get back into it, though I'm only able to go twice a week because of my schedule. What do you guys think? Will this help me reach my goals? Should I toss in more time in the gym, and if so what do you guys recommend? Thanks!",2.612258382642999,3.321454875739647,3.9368195266272217,91.9214817554241,74.20710059171597,7.290138067061144,24.142504930966467,7.492282038375204,0.7996149901380671,610,17,144,7,12,201,109,169,0.0,0.809,0.191,0.9808,0,0,0,0,0,0,24,0,2,0,6,8,4,0,0,6,0,9,4,0,2,0,20,26,14,0,5,4,0,0,0,0,3,0,0,0,2,10,8,4,0,1,3,0,8,1,0,1,2,1,1,13,4,23,21,7,35,0,0,1,0,5,17,0,5,8,85,23,3,0.15775975852695764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1740918164794057,0.12616042189697715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1213075163784898,0.0,0.09616888452489432,0.0,0.0,0.0,0.0,0.0,0.17223279689220786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16688890632404135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10174199311069476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16142761773997027,0.0,0.0,0.0,0.0,0.1759438326663861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13419037001142015,0.1907637262206272,0.0,0.0,0.0,0.32969185014569896,0.0,0.4482925317296598,0.13232140059136546,0.0,0.0,0.0,0.31241392779118243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10574304070763207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13247846435216531,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1655423285262244,0.0,0.0,0.11998340528673435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14524398995961146,0.0,0.0,0.0,0.10108608320421922,0.15499816176269174,0.0,0.09199098386744048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13625377897152308,0.0,0.1301683227232256,0.0930507929936012,0.2504447064127522,0.12654536236838454,0.0,0.14184496910107644,0.0,0.0,0.0,0.0,0.0,0.0,0.11485098311728092,0.0,0.0,0.0,0.0,0.0,0.1015921121345036 fitness,Dino_Power_Hour,2018/04/03,Just got an AirDyne Machine. What are good HIIT workouts to do during a bulk? I want to include 2-3 HIIT workouts a week during my upcoming bulk. I've never used an AirDyne but got a good deal on one after hearing a lot of good things about them. Any good workouts to suggest?,2.421250000000001,4.341897196428572,4.1601428571428585,85.18485714285717,77.03571428571428,5.194285714285715,29.057142857142853,5.6839178017228535,1.3235328571428575,217,10,40,1,5,73,39,56,0.0,0.746,0.254,0.9326,0,0,0,0,0,0,6,0,0,1,0,2,4,0,0,6,0,2,0,0,1,1,6,7,1,0,1,2,0,0,0,0,0,0,1,0,0,2,0,0,0,0,3,0,0,1,0,0,1,2,1,3,4,7,5,1,4,0,0,0,0,4,1,0,1,3,25,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14995397973789568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2273355485065945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7398114198948464,0.3527230837005296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2485301632727281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1874692390793637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1700704729095104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14942290232389024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14649667267540528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19044935519965087,0.0,0.0,0.1300621800012704,0.0,0.17687937060154488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SJTrance76,2018/04/03,"Went to stop progressing lifts. In the past, I just keep lifting heavier and heavier and finally, I’ll burn out. This burn out has caused me to stop working out for several weeks or even several months. Now, I have been doing Muay Thai for the past two years. This form of exercise has kept me going without taking a break because I absolutely love it. It is very hard but for some reason, I don’t feel burnt out or feel like stopping or quitting. I want to start incorporating weightlifting again, but don’t want to keep going hard with the weight and burn out again. What do you recommend with regards to the intensity of weightlifting? I don’t want to go superheavy because that will decrease my performance in Muay Thai. The things that I am looking to get from weightlifting is to maintain my posture and my functional strength. It also helps me to lose weight and look good. Any advice? Also, is there any specific weightlifting routines that I should follow?",5.870254969749353,7.572736353932584,5.3949438202247215,80.77101555747626,67.48314606741572,8.398271391529818,32.23163353500432,8.841846274778883,2.7153089023336214,773,33,137,13,13,236,103,178,0.064,0.799,0.13699999999999998,0.9398,0,0,0,0,0,0,19,0,1,0,6,8,5,0,0,6,0,15,4,0,2,0,34,34,12,0,4,7,0,10,1,0,2,1,0,0,0,10,12,2,6,3,5,0,5,4,1,0,1,3,12,15,4,25,29,2,26,0,1,2,1,3,7,0,4,14,92,25,1,0.0,0.0,0.0,0.0,0.0,0.1257877470778659,0.0,0.0,0.0,0.0,0.0,0.20588130839678254,0.0,0.0,0.0,0.17507366879214306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15693809100616787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.132235158115842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08502108535560526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13017359334375245,0.09196055664909343,0.0,0.14101101153030807,0.0,0.0,0.0,0.0,0.0,0.0,0.06725305414242876,0.0,0.21947069831228885,0.1079677075941114,0.0,0.0,0.0,0.0,0.0,0.0,0.2306231042080241,0.0,0.0,0.0,0.0,0.0,0.08628108263825947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2288318735181304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06288811632974374,0.0,0.0,0.0,0.216191727683766,0.14400939461996295,0.0,0.0,0.1161785687878992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10274638638398798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24576352833846765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13691397576745282,0.0,0.0,0.0,0.13234986254142905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2908432934632893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09111161409526107,0.0,0.0,0.32285745342860994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09678453895460422,0.0,0.0,0.0,0.0,0.0,0.08551860376081544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12574478769550235,0.0,0.0,0.0,0.0,0.1062109027185904,0.2277745118575075,0.0,0.10325474655285782,0.3135026661813988,0.0,0.11932857430588685,0.0,0.0,0.0,0.12408548459708445,0.0,0.09371271243112866,0.0,0.0,0.0,0.0,0.0,0.08289413056229403 fitness,BookmeisterInfinity,2018/04/03,"Preparing for a 24h tournament So my school is hosting a 24h tournament every year, this year the competitions being football (soccer), floor hockey and volley ball. The tourney is 1/2 months around May 15th and this year I would really like to participate together with some of my classmates. The problem is that I am a bit overweight (~95kg), although I do weightlifting (Stronglifts 5x5 20 weeks in) so I'm not just fat and have somewhat athletic capabilities, but I've always struggled with my physical endurance. My question is basically how to properly get in shape for the event in the best way possible or just how to increase my endurance and lose some body fat. I know that I'll have to go lower on the weights and start some serious cardio, what I don't know is what kind of cardio would be best and how to do it. For the record I have access to a treadmill, a stepping machine, a boxing sack and loads of weights, barbells and dumbbells.",7.590508474576267,7.70797711864407,7.312999999999999,74.15763559322035,63.12429378531075,10.243841807909604,37.47401129943503,9.888512548439397,3.7225190960451977,758,35,133,14,10,240,107,177,0.087,0.8220000000000001,0.091,0.6855,1,0,0,0,0,0,22,0,0,0,3,8,8,0,1,13,0,17,8,3,3,0,30,23,16,0,3,5,0,3,1,0,3,5,0,0,0,7,11,5,0,3,4,0,3,2,4,0,0,0,3,11,4,19,18,8,18,0,1,0,0,1,7,0,7,8,92,18,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1438319117444166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15388049096096712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3628081386417873,0.0,0.18871643957642933,0.19200654812586146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14564053130342342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0903113013890749,0.0,0.09823932723994726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18000526767976274,0.18999674760630225,0.0,0.0,0.0,0.0,0.0,0.0,0.08444980975315422,0.0,0.0,0.0,0.0,0.19338416680435397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13797380633021128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1948717049316961,0.0,0.0,0.0,0.16540200064593336,0.0,0.0,0.19364080095190372,0.0,0.0,0.0,0.1107374215146428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1749417778978399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12234995935167575,0.0,0.0,0.0,0.0,0.18070897490054355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1372068333029463,0.1386564618469076,0.42098956148260297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24558708312154345,0.0,0.0,0.3339451376918376 fitness,lucasmnetto,2018/04/03,"Adding weight but worsening form? Hi, r/Fitness! Long time lurker here, been training for about 2 years with moderate-to-low results until I've got tired of it. I've now done extensive research and read some books, so I've decided to improve my training. I'm currently doing Phrak's Greyskull LP Variant with HIIT sessions on the ""rest"" days (no weight training). I was able to add quite significantly to my Press, Squat and Deadlift, but, as the Greyskull LP 2nd Edition recommends, I'm not quite ready for a reset - I still feel like I can add more weight between each workout. Problem is, since last monday (My Chest/Back routine) I've started to lose form. Any advice on how to cope with it? Should I ""reset"" and focus on my form or keep adding weight until I can't reach the 15 rep minimum on each set, even though I'm gradually worsening my form on my lifts? Thanks in advance!",4.981193293885603,6.278776384615388,5.193624260355033,82.91083086785014,69.17751479289942,8.000197238658776,31.243096646942806,8.344100000000001,2.2962422090729797,695,29,132,10,12,219,113,169,0.138,0.7859999999999999,0.076,-0.8974,1,0,0,0,0,0,32,0,0,0,4,8,4,0,0,4,0,8,5,0,2,0,22,16,12,0,2,4,0,6,1,0,1,1,0,0,0,2,10,4,1,2,3,0,1,3,2,0,0,4,6,11,2,22,11,9,20,0,1,0,0,1,6,0,2,13,71,13,5,0.1475695244671048,0.0,0.0,0.0,0.0,0.14420323140376082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10035233701224784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11347185539207286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09517013515911993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15101485857440666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09746827914919083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0746155855386621,0.10542369776508488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11802482944895655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1311665737564418,0.0,0.0,0.0,0.12028885828275113,0.0,0.0,0.0,0.0,0.0,0.07209501563002732,0.0,0.0,0.13059438541126694,0.0,0.16509255105620854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1412041052154172,0.0,0.0,0.0,0.3139167079251558,0.14760945887619667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12207103558057793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10445046895399088,0.0,0.11784921286275572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13586219153842255,0.0,0.0,0.0,0.0,0.14498630853753064,0.0,0.08604897643944873,0.16960946002092947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7187997013583085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0950299354999057 fitness,RhysP11,2018/04/03,"Why does my stance move during squats? Whenever I work up to the top end of my squats my stance shifts, usually my left foot will move forward (this is the side I’ve had a ligament reconstruction about a year ago) and I’ve noticed my upper body rotates slightly. I tend to squat low bar with a hip width stance - anyone have any idea why this could be happening? Specific tightness or weaknesses? I figure it might be related to the acl reconstruction as I do have some deficits in my left leg Thanks ",4.954017857142858,6.418672437500002,5.123154761904762,82.75875000000002,69.41666666666666,9.235714285714286,29.339285714285715,9.606745405546679,2.6017785714285706,398,15,78,9,7,125,69,96,0.05,0.894,0.056,0.163,0,0,0,0,0,0,8,0,0,0,2,1,3,0,0,6,0,10,6,4,0,0,11,13,3,0,1,1,0,1,0,0,2,1,0,0,0,3,2,1,1,4,1,0,3,0,2,0,0,1,1,10,1,9,7,1,16,0,1,0,0,0,10,0,3,5,41,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.17679593127338772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1356294182374892,0.0,0.0,0.0,0.0,0.13945655971102988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2215383990040973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1592405788298601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17453563648257067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17664904420653826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17636852748510204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22514909357235324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4333950849588018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2115795941725046,0.0,0.0,0.0,0.4239568769934599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2270694192160931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18362213125716847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2196604560745852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35993612583820184,0.0,0.0,0.0,0.0,0.1451983128722954,0.0,0.0,0.0,0.0,0.0,0.1284360210308333 fitness,ConnorMc1eod,2018/04/03,"Looking for variations inline with SOFlete/Cronusfit Hey guys, I'm a NG soldier in decent shape that goes to a conventional gym. The problem with these programs is that they require a wide array of equipment that my traditional gym doesn't have. I'm big into lifting but need more cardio and HIIT based work to round my fitness out, the 2 mile run has always been my weakest event. I ran sub 13 minute two miles in basic and military school and want to get back without losing my strength gains. Anyone have any advice? 5'9"" 190, 26 y/o Ii have access to bumper plates, medicine balls, pull up station, battle ropes but not a ton of room to do shuttle sprints or sled work for instance.",7.5581352235550705,7.1250561984732865,6.841395856052348,79.34534351145041,63.351145038167935,8.707088331515813,35.50817884405671,7.447530270364453,2.5268529989094874,546,22,100,4,7,168,104,131,0.097,0.8290000000000001,0.07400000000000001,-0.6329,0,0,0,0,0,0,15,0,0,1,6,1,4,1,0,6,0,8,1,0,0,0,16,15,6,0,3,5,0,1,0,0,0,1,0,1,1,4,7,0,1,0,3,0,3,3,3,0,1,2,2,6,1,17,13,2,17,1,1,2,0,3,12,0,1,2,52,10,5,0.0,0.0,0.0,0.0,0.0,0.26854513399286817,0.0,0.0,0.0,0.0,0.0,0.0,0.2286673257064997,0.0,0.0,0.18688299511122275,0.0,0.0,0.0,0.0,0.19215639133000836,0.0,0.0,0.0,0.0,0.0,0.0,0.21131506079335227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1435790119122512,0.0,0.0,0.0,0.0,0.0,0.0,0.2721091409451604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2307746097203237,0.30744665575821284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20377115482132055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26295995579491804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2781265160218688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26845341970939396,0.0,0.0,0.0,0.0,0.0,0.16209246191276502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2649109620117967,0.0,0.40013583995703655,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GrapeRello,2018/04/03,"Starting to workout and wondering about your opinions on adjustable free-hand weights like Bowflex has. So I'm going to be starting to workout soon. I'm thinking about getting a gym subscription, but ideally I'd like to be able to do a routine at my house. I'd mostly like to join a gym for a few months assuming they offer classes or the help of a trainer to newbies. I'm looking into something like this https://www.walmart.com/ip/Bowflex-SelectTech-1090-Dumbbell-Single/14666946?wmlspartner=wlpa&adid=22222222227000507767&wl0=&wl1=g&wl2=c&wl3=40331982512&wl4=aud-310687321802:pla-78294014192&wl5=9002224&wl6=&wl7=&wl8=&wl9=pla&wl10=8175035&wl11=online&wl12=14666946&wl13=&veh=sem Do any of you have experience with anything like this? I feel like this would allow me to do a pretty wide variety of exercises without having to go to the gym. I'm 27, in good shape and have worked out in the past. Just been out of the loop since I stopped playing baseball about 8 years ago. What are your opinions on this set of weights or others similar to it? Thanks",14.585139860139856,18.221229192307696,7.640909090909092,65.54045454545455,48.74358974358975,7.9804195804195786,34.6946386946387,8.296473431620573,2.75767435897436,958,32,120,9,11,234,97,156,0.014,0.725,0.262,0.9917,0,0,1,0,0,0,77,0,3,1,2,6,10,0,0,10,0,12,3,0,1,0,23,26,6,0,2,5,0,3,6,0,1,1,0,0,0,7,6,2,1,5,7,0,2,1,0,0,0,1,4,8,10,30,22,2,21,0,0,1,0,6,10,0,7,14,77,15,2,0.05456752285649096,0.0,0.0,0.0,0.0,0.0,0.04837081659635079,0.0,0.0,0.0,0.0,0.0,0.0,0.9459822114710036,0.0,0.03710778674250445,0.0,0.0,0.0,0.0,0.0,0.0,0.04490442185662195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05337750804035217,0.0,0.0,0.027590979126852246,0.038983049231783765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.028509278501066625,0.0,0.062023961496803025,0.045768649233438166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03657546033669023,0.0,0.0,0.0,0.0,0.06296359500053032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15995361213381995,0.0,0.0,0.0,0.045822976017640925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.043555276139516125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05209087501043208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.055514788123631885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.045138818792111485,0.0,0.0,0.0,0.0,0.04200874502288846,0.0,0.0,0.07724634707064619,0.0,0.0,0.045620892479956925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05023844366834988,0.0,0.0,0.0,0.0349646653064369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1328970845259169,0.0,0.0,0.0,0.0,0.0,0.05260114478706318,0.05917615084318153,0.039725806535586015,0.0,0.0,0.038763202618535546,0.0,0.0,0.035139695653067536 fitness,BakedinColorado,2018/04/03,"Anxious about working with weights - should I take a class? I'm 23 y/o Male. 6'4"", currently 236lbs (from 270lbs in January). I want to start strength training, however I am worried about not knowing the proper form and hurting myself. I am also clueless as to what certain machines are for. I am thinking about enrolling in a 2 credit college course in weight training. This fits with my schedule as I work at the same college. However, having to make the course fit with my work hours is challenging, and it is expensive. I also have a gym membership (as well as access to the campus gym), so I do have access to weights outside of class. I'm wondering if I should just look up youtube videos and use reddit resources and an app on my apple watch to design a workout. I'm really into fitness, but I was always most successful when I learned on my own. I'm just nervous that I don't know what I don't know. How did you start? Do you feel a class is extremely necessary for a beginner, or can someone begin lifting on their own from resources online? Thanks! EDIT: This has been so helpful, thank you! I just scheduled a session with a trainer at my gym!",3.552995043662971,5.540482255605379,4.491404295492097,83.7660514514987,73.97757847533632,7.026575407127685,31.467783809299032,7.85451343220497,2.340359641255605,905,44,166,13,19,293,133,223,0.043,0.8079999999999999,0.149,0.9721,3,0,0,0,0,1,33,0,3,1,6,13,10,0,1,13,0,21,3,0,3,1,32,41,17,0,4,7,0,4,0,0,2,0,0,0,1,6,9,3,0,7,5,2,0,3,2,1,0,3,6,24,8,32,36,5,22,0,1,2,0,6,13,0,4,9,119,30,15,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2499652952720161,0.1300432936947089,0.0,0.0,0.0,0.0,0.0,0.17655981083121214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07902339690322986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10475587349822184,0.0,0.0,0.0,0.15391120131409305,0.0,0.16730845278708048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2576737236230712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.131241707823449,0.0,0.0,0.0,0.0,0.0,0.1043227779091922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10012144630749853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13242145754723403,0.0,0.0,0.0,0.221241468663484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1175083646298202,0.0,0.0,0.28777612099607225,0.0,0.0,0.0,0.10014239115603207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13498177788418145,0.0,0.0,0.0921821146291604,0.0,0.0,0.5709463413470975,0.14052077129685836,0.0,0.0,0.0,0.0,0.0,0.1694865714546186,0.341336365345656,0.15871702240757238,0.0,0.0,0.0,0.0,0.0 fitness,birdninja7,2018/04/03,"Dropsets question I've recently started incorporating dropsets into my routines because I love them. For example, on my push day, I do bench press, incline, and squeeze press. I add a drop set on the incline and squeeze press because those are the last workouts for the specific chest muscle groups. Is that valid? Also, are the same muscles being used during lat pull downs and seated rows? If that's the case, should I add a dropset to seated rows since it would be my last workout that targets those muscles? 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Starting Phrak's Greyskull. What assistance lifts, if any, would be beneficial? Hi all. I started SL5x5 in November 2017, with the empty bar on all lifts. 5 months later (April 2018) my lifts are now: * squat: 255lb * deadlift: 205lb * * bench press: 165lb * overhead press: 112lb * rows: 165lb (*deadlift note: I stalled for a long time because i had trouble with the conventional form due to a lower back injury. I recently discovered and swapped to the sumo stance and I'm loving it!) After 5 months of SL5x5, two things happened: * 1) I got sick of squatting 75 times (plus 15 sets of warmups) each week * 2) My workouts were pushing 2 hours. So, I decided to switch to Phrak's Greyskull after hearing great things about it: https://www.reddit.com/r/Fitness/wiki/phraks-gslp I'm looking for advice on assistance lifts. I've been doing dips, curls, face pulls, lat pulldowns. I like these lifts but I'm not experienced enough to know which days to plug them into the Phraks Greyskull routine. For example, should I do curls on the same day I do chinups, when my biceps are already fatigued? So, I'm looking for advice on where to plug in assistance work, if at all.",2.4044509345794403,5.355029275700936,2.402237149532713,89.75092581775702,90.35514018691588,5.104906542056075,24.444509345794398,6.770275591412753,1.1240378504672903,931,38,170,13,32,279,140,214,0.07,0.8859999999999999,0.044,-0.5191,1,0,0,0,0,0,66,0,0,1,1,9,5,0,0,7,0,11,6,2,0,3,19,24,9,0,4,4,0,2,1,0,2,2,1,0,0,7,7,1,0,2,2,0,2,1,2,0,1,4,6,13,3,28,17,7,33,1,1,2,1,4,9,0,2,22,87,20,1,0.0,0.0,0.0,0.0,0.0,0.3549567545961506,0.0,0.0,0.0,0.0,0.2004237845329143,0.0,0.0,0.0,0.0,0.12350881292760567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13965568294096994,0.0,0.11071474915116547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23426161800752265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18766350659582906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14525926366263525,0.20023828796121146,0.0,0.0,0.16060724694204812,0.0,0.0,0.0,0.0,0.0,0.2047005721100005,0.0,0.0,0.0,0.0,0.0,0.1788605417479294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09981439818963256,0.0,0.0,0.0,0.0,0.0,0.0,0.08873106559915081,0.0,0.0,0.1607292664762478,0.3050325481291157,0.0,0.0,0.0,0.1639204480904277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28993701457079346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1793292692487142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2571051918534723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2413224400127177,0.0,0.0,0.0,0.2118098541616368,0.0,0.0,0.0,0.0,0.0,0.0,0.17741776438744822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14568577061151505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1322225774834989,0.0,0.0,0.1290186659180003,0.0,0.0,0.0 fitness,swoledink,2018/04/03,"Progressive Overload + Pump Work I try to progressively increase weight/reps from last week pretty much every exercise I do that day, and because of it my rest times sometimes go up to 5 min or more, and in the end I feel like I have done a lot less of work (volume) than I could've done. Is it ok or even better if I focus on progressive overloading 1-2 main exercises each training session (deadlift, squat, bench, ohp etc.) and then just do high volume hypertrophy/pump work with smaller rest times? And can I change the ""pump"" work from week to week, as in I don't have it written down in a specific program, I will only program the main lifts? ",5.310413385826768,5.8085362913385845,5.8390452755905535,81.47463090551183,67.97637795275591,8.869685039370083,30.83562992125984,8.841846274778883,2.338040157480316,507,19,101,8,8,164,87,127,0.021,0.866,0.113,0.8738,0,0,0,0,0,0,21,0,0,0,8,2,3,0,0,5,1,10,2,0,0,0,12,13,9,0,1,4,0,1,1,0,1,2,0,0,0,4,6,0,0,1,2,0,2,1,0,0,0,3,1,10,3,16,9,11,19,0,0,0,0,0,7,0,4,11,65,14,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10270617808537924,0.0,0.0,0.0,0.0,0.14901025467628928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1782335504677104,0.0,0.0,0.0,0.0,0.13452062745853888,0.0,0.0,0.10865813110771262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34483490592412225,0.0,0.0,0.0,0.0,0.0,0.0,0.1492266634624841,0.0,0.18790400554329265,0.11128197976107453,0.0,0.1419548922174275,0.0,0.0,0.0,0.0,0.0,0.08519048609716892,0.12036488079444264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09575324248718596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1780124152873623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13733680752088048,0.0,0.0,0.0,0.0,0.0,0.08231268819196813,0.0,0.0,0.0,0.0,0.0,0.0,0.14323892601074284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12385499999608462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1281395437989054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17140862468453807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16663481457520452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1964885506994284,0.0,0.0,0.0,0.0,0.11438946002946565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4054426934708309,0.2051679133895065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4906329353241419,0.0,0.0,0.0,0.0,0.0,0.0 fitness,KingHammurabi,2018/04/03,"What exactly is wrong with heels coming off the ground during squats? I'm new to lifting, I'm currently doing the Stronglifts 5x5 beginner program with the intent to become stronger and look better. I'm 31, 6'1"" 185 lbs and look lean but I'm not as strong as I look. My goal is to be stronger and see much more definition everywhere. So prior to lifting, anytime I want to squat (i.e. just general body squat), my body naturally wants to lift my heels off the ground, and I oblige; it's been like this since I could remember. I've since read that these are cues of mobility issues and I'm going to be doing daily exercises/drills to alleviate this. However, my key question is why does it matter to the squat? Is it that your targeted muscles aren't being worked as hard? Cause I can still feel them worked and I still get fatigued from the squat. On a side note, how important is it to stick to the ""only increase by 5lbs"" regimen? I would like to avoid injury of course but after doing 5 sets of 5 reps, I feel like I could do much more on a lot of these.",4.1308214849921026,5.225106568720385,5.051450236966827,83.90046129541865,70.99052132701422,8.470268562401264,26.38894154818325,8.841846274778883,1.8006433491311218,830,26,171,15,15,271,124,211,0.078,0.8029999999999999,0.119,0.7787,2,1,0,0,0,0,28,0,1,1,5,5,8,0,1,9,0,19,5,4,3,1,30,35,13,0,5,4,0,3,3,0,1,1,0,0,0,11,9,0,1,4,1,0,3,2,3,0,0,1,7,15,5,28,28,6,18,0,1,4,0,3,7,0,2,10,101,26,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1656546071834552,0.0,0.0,0.0,0.13265591717609654,0.0,0.3332150549777829,0.0,0.0,0.0,0.0,0.0,0.15408331276608128,0.0,0.12920500420899453,0.0,0.0,0.0,0.2395131429495636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13125919020712634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15168113218043752,0.10715446190106424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07836473690925769,0.0,0.08524402721354472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1343635550601439,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15655289381405105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21983584628568,0.0,0.0,0.0,0.3778670294887303,0.0,0.0,0.12751800972727062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22052305939640035,0.0,0.0,0.14486340716781365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11407583153319187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16802559799375866,0.0,0.1500327959718421,0.0,0.0,0.0,0.0,0.0,0.1699119301090922,0.0,0.0,0.0,0.0,0.0,0.11952436858636592,0.0,0.0,0.0,0.0,0.24815020547827135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2395679388501745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17693857846759353,0.0,0.0,0.0,0.0,0.0,0.1353446360753113,0.0,0.0,0.0,0.0,0.21839222466137087,0.0,0.0,0.1065501596207753,0.1639929310361666,0.0,0.0 fitness,FuzzyDice12,2018/04/03,"Literally Cannot Do Crunches without Abs Cramping or Muscle Spasms Hey Guys, As title states, I’m starting to work out Abs and anytime I do I get major cramps/muscle spasms for a good 30 secs to 2 min. Any tips on how to overcome this? TIA",2.8621428571428567,4.4633331224489785,4.1181122448979615,87.35635204081633,74.91836734693878,5.716326530612244,26.535714285714285,5.985473137389443,0.8850367346938781,189,7,38,1,4,62,41,49,0.0,0.8390000000000001,0.161,0.8267,0,0,0,0,0,0,5,0,0,0,1,1,1,0,0,1,0,3,1,0,1,0,5,6,4,0,0,2,0,0,0,0,0,1,0,0,1,1,2,0,0,0,0,0,0,2,0,0,0,0,0,2,1,8,6,1,5,0,0,0,0,2,2,0,1,2,18,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32494988390571616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2496534434522323,0.0,0.0,0.40079235547324416,0.0,0.0,0.0,0.4731400719856298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3382200033503403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4606239658126897,0.0,0.3478756712540161,0.0,0.0,0.0,0.0,0.0,0.0 fitness,skipfiller,2018/04/03,"Is two years too long for a program? Hey guys, I’ve been doing Layne Norton’s PHAT for almost two years (not super consistently but yeah) and made some unholy gains. Now I’m trying to really cut all this fat , I haven’t been losing weight recently. And I know diet is 80% of weight loss but I can’t help but think I should change up my program as well? I’m 6’0 , 215, would describe myself as fat muscular ",0.2747754654983581,2.663928963855425,2.1382694414019703,93.17154435925522,90.68674698795179,4.9458926615553125,14.774370208105148,6.574015621080383,-0.3829180722891565,316,6,67,4,11,104,63,83,0.109,0.7509999999999999,0.14,0.3961,0,0,0,0,0,0,11,0,0,0,4,3,5,1,0,1,1,9,6,3,1,1,14,14,7,0,2,4,0,2,0,0,2,2,0,0,1,1,2,5,0,2,0,0,0,3,3,1,2,3,2,6,2,7,9,2,6,0,2,0,0,3,1,0,2,5,37,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2146602440679834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2267746708184136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21225966181470207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14368746117402612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11781195625683374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1897103990480153,0.0,0.23982481055442115,0.0,0.0,0.0,0.20284175100840546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13733069038119594,0.0,0.21166417277957295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13735941919620134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14554292429907958,0.0,0.4188160080370111,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5220889770675937,0.1927440648013332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15228205250077112,0.0,0.0,0.2760940591499409 fitness,conjr94,2018/04/03,"Pull ups barely progressing at all I'm running nSun's 531 6 day. I try to do pull ups 3 times a week after the main lifts. Usually I can do barely 8 on my first set then 4-7 on the remaining 4. I haven't seen much progression in months. I weigh 85kg at 183cm. Currently lifting 180kg dl 140sq 110bp and 70ohp. Any tips?",0.09325955734406224,1.820211323943664,2.6586720321931594,94.06676056338031,83.64788732394365,6.874044265593561,20.00201207243461,7.957251820313856,0.6528575452716301,248,7,61,5,7,86,58,71,0.0,1.0,0.0,0.0,1,0,0,0,0,0,8,0,0,0,3,0,0,0,0,3,0,4,1,0,0,1,2,6,2,0,0,0,0,0,0,0,0,0,0,0,0,0,1,1,0,0,0,0,3,1,0,0,1,1,1,5,0,9,5,3,20,0,0,1,0,0,7,0,0,9,27,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2916488253227517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2765880591458197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3647997534030682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3423228987178507,0.0,0.3152715191692725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25007970562486675,0.0,0.0,0.0,0.0,0.2911770929036573,0.0,0.0,0.0,0.0,0.0,0.4723437939683272,0.0,0.0,0.0,0.34401661596402083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sidstar1991,2018/04/03,Dumbells vs Barbells Every gym I go to the dumbells max out at 120lb. Now I have quite a while to get there but on the internet I keep seeing people maxing out to 400 lb. Can a total of two dumbells at 120lb give me a big chest? I workout alone so no spotter thats why I use dumbels ,-1.04488095238095,0.9748940952380992,1.9034722222222242,95.44187500000002,92.17460317460319,3.784920634920635,20.573412698412696,5.148860815047168,-0.19941111111111146,220,8,50,1,8,77,47,63,0.112,0.888,0.0,-0.743,0,1,0,0,0,0,3,0,0,0,1,3,0,0,0,5,0,2,1,1,1,1,7,8,3,0,0,2,0,0,0,0,0,0,0,0,0,1,2,0,1,0,2,0,1,1,0,0,1,0,1,6,0,9,8,1,9,0,0,1,0,1,6,0,0,2,31,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3481436863811223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28321571861187345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1756213046792085,0.32245984167297714,0.19103831475486144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2987801274744484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2330398435309512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3575303956036701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2678631535049075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3283637293991997,0.0,0.0,0.29032038759680023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3033175699473422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,highsierra123,2018/04/03,"What happens to your gains as you get older? Imagine a guy who worked out and ate properly since he was a teen, had abs, pecs, big arms, etc etc. and he continued to do this as he got older. What would his body/fitness be like as he grew older? Would it be harder to maintain it even if he worked out consistently and ate properly? Would he eventually inevitably lose his gains and gets moobs and a fat belly and stuff near the time of death?",4.368674242424241,5.23357003409091,4.879999999999999,86.19833333333334,70.25,8.139393939393939,26.03030303030303,8.344100000000001,1.437948484848485,345,10,73,5,6,110,58,88,0.07,0.8420000000000001,0.08800000000000001,-0.3094,0,0,0,0,0,0,11,0,2,0,5,1,2,0,0,4,0,8,4,2,0,0,13,14,10,1,4,1,0,0,1,0,3,1,0,0,1,7,8,3,0,1,0,0,1,0,1,0,0,5,0,4,1,10,4,2,10,0,1,0,0,12,4,0,1,6,43,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5065185011442662,0.14998717411577306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23728456298312714,0.0,0.0,0.0,0.18162022351342624,0.0,0.0,0.2248493624971701,0.2008100781457702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11094201884521583,0.0,0.0,0.0,0.0,0.2540494755486845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18784664947343405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2599574291634417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13241480124987715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3306404489540523,0.0,0.0,0.4839429517387554,0.0,0.0,0.0 fitness,Undercraft_gaming,2018/04/03,"Need to do 63 push ups without stopping I have a black belt test coming up in the fall and for fitness we need to run a mile in less than 7 mins, and based on my age, do 63 push-ups, and 85 sit-ups. I can do the mile and the sit ups fine, but I’m having trouble reaching 63 push-ups without stopping. I can currently do 35 push-ups, and for a push up to count, you need to get your elbows to a 90 degree angle or less before coming up. Do you guys have any tips for reaching 63 continuous push-ups? ",5.933394495412841,3.394488027522936,6.877137614678898,84.58506422018348,67.80733944954129,9.453944954128444,30.974311926605505,6.742157984588678,1.5549141284403678,381,10,92,2,5,129,58,109,0.035,0.865,0.101,0.3995,1,0,0,0,0,0,15,1,3,0,0,2,2,0,0,7,0,10,1,1,0,0,17,17,7,0,3,4,0,0,0,0,0,0,0,0,1,0,8,0,2,0,0,0,6,2,1,0,0,0,1,8,1,19,17,2,24,0,0,1,0,5,11,0,1,6,53,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16557152278102588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20717950952892664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4194647474757524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12720577186575113,0.0,0.0,0.0,0.0,0.0,0.0,0.24107878195184945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5416014504027201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4071124311967588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4694029155041692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sometimes_a_smartass,2018/04/03,"Carrying weights in a duffle bag Hey there. Im not really what you'd call a fitness enthusiast, but i do want to get a little fitter for the summer. Anyway, i have this lifting weight at home, and i want to get it to my dorm. I have this sort of duffel bag, or like a traveling bag, my plan is to put half of the rings on each side with the bar in the middle. But this seems weird to carry, so i was just wondering if you have any tips or suggestions on how to carry them. Much appreciated",3.2123855755894577,3.7668922912621348,5.156338418862692,84.30194174757284,72.68932038834951,8.604160887656034,23.45214979195561,8.841846274778883,1.33503439667129,378,9,85,7,7,131,71,103,0.02,0.8420000000000001,0.138,0.8705,0,0,0,0,0,0,11,0,2,1,1,5,2,0,0,8,0,7,3,0,1,0,16,13,8,0,3,7,0,2,1,0,0,0,1,2,0,5,3,3,0,2,2,0,2,1,1,0,1,1,3,10,1,15,11,2,12,0,0,0,0,6,9,0,6,2,59,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16348510735012975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2454825814395101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2512056290806989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2411479751715253,0.0,0.0,0.0,0.0,0.0,0.25968097835769066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11745079108865975,0.2409511236433459,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17672691840533936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2416755887756712,0.0,0.0,0.0,0.0,0.15401097762126553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21885764222352846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2835967341028968,0.0,0.0,0.5855022904223047,0.0,0.0,0.0,0.0,0.0,0.0,0.2607113013852592,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GodDamnitMike,2018/04/03,"Can someone help me identify this mobility issue? Hi all, I'm currently possessing some mobility restrictions that are having quite a detrimental effect on my lifting, in either the shoulders or the pecs I believe. I'll try to describe it as best as I can, by explaining how the restriction surfaces in a particular mobility test. For the test, imagine that you are standing with your back to a wall. Your feet are slightly away from the wall (maybe a foot away). Your butt, middle back and the back of your head all need to be in contact with the wall. Your elbows and the back of your hands also need to be in contact with the wall, and you start off with your arms bent and low, and try slide them upwards to assess your mobility, keeping these points of contact at all times if possible. This probably sounds like a familiar exercise to some, apologies for not being able to find a name for the test and explaining it in such a clunky manner. Now, my issue is that when I do this test, I can get every point of contact with the wall except my hands. My elbows are on the wall yet my forearms angle out away from the wall perhaps 45 degrees, and my hands aren't even close to touching it? Can anyone identify what the issue is, and any good ways to fix it? Additional note regarding its impact on lifting: Its been affecting my low bar squat in particular, I can get the bar on my back where I need to but then my hands/wrists are cranked at like a near 90 degree angle away from the forearm and very bent, instead of being straight. I feel like this contributes to bar instability and sliding on my back, as well as affecting my form in general and potentially being dangerous for my wrists. It further affects me on overhead press too, where I can't get my arms back behind my head enough. Thanks in advance!",7.193106324890035,6.9118983515850125,7.311305930532383,75.17282269073262,64.04322766570604,10.53292886394661,34.9778553010769,10.064110947511567,3.3823463976945245,1436,58,268,28,19,464,167,347,0.025,0.904,0.07,0.9386,1,0,0,0,0,0,36,0,10,1,4,19,10,1,0,24,0,22,20,16,5,3,48,35,22,0,4,6,0,6,3,0,0,1,1,0,0,16,19,3,3,6,4,0,3,3,3,1,0,1,7,35,7,58,29,9,62,0,2,0,1,21,43,1,4,17,199,51,4,0.10431171496286586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08341804076901922,0.0,0.0,0.0,0.07093554317587089,0.0,0.0,0.0,0.0,0.07293717647021375,0.0,0.0,0.0,0.0,0.0,0.3920171597571754,0.5614648901997888,0.0,0.0,0.0,0.0,0.11752358215255047,0.10946870933213416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10778188583568173,0.0,0.06889690394575887,0.0,0.08788711878359037,0.0,0.0,0.0,0.0,0.0,0.0527431373015724,0.07452031001193754,0.0,0.0,0.09533901771000687,0.0,0.0,0.0,0.0,0.0,0.16349569728249852,0.0,0.0,0.08749171747505644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21410782696479147,0.0,0.0,0.0,0.0699179437430263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3266229881606028,0.0,0.09271704509278693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15288430482784046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10479513812762677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2320374447480721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19721657433165585,0.11759578549745488,0.0,0.0,0.11246567142682518,0.0,0.0,0.0,0.0,0.11094834884579913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08838297758372672,0.0,0.0,0.0,0.07383236874016691,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0960362124169164,0.0,0.0,0.0,0.0,0.0,0.0,0.06082499984743791,0.0,0.0,0.0,0.0,0.14164161451796986,0.0,0.0,0.0,0.0,0.0,0.0,0.0860680892509052,0.0,0.08279778402684854,0.0,0.0,0.09378875908497082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,gbms90,2018/04/03,"Jogging Hello, slightly overweight teen here. Looking to get fit (via jogging). Im kinda lost as to how i'm supposed to stop my throat from burning while jogging/running long distance, what can I do to stop my throat from burning? Im sure i could cover a longer distance and jog more often if it didnt feel like my throat was melting and what are some things I could do to increase my stamina? Any replies are appreciated. Thanks!",3.164969879518072,5.575229759036149,3.526129518072292,88.26100150602413,76.71084337349397,4.631927710843375,30.856927710843372,5.148860815047168,1.2672903614457836,342,17,63,1,8,106,57,83,0.119,0.701,0.18,0.7527,0,0,0,0,0,0,11,0,0,0,1,3,4,0,0,1,0,9,4,3,1,1,13,15,6,0,3,1,0,1,1,0,0,1,0,0,0,4,2,1,2,1,3,0,4,1,1,0,0,3,2,7,3,8,10,3,9,0,1,1,0,1,1,0,4,5,38,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16685645098405258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3918075913246443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12406379524134692,0.17528863385165164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12819296024882984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5300720920595394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1198728280757226,0.0,0.0,0.21714009176994092,0.20604460203693875,0.0,0.2678446205407815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4102718527920975,0.0,0.0,0.0,0.0,0.0,0.23125338289865574,0.0,0.0,0.0,0.0,0.22589890557556214,0.0,0.0,0.16300944413956892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,StarkRED,2018/04/03,"Ab muscle spasm/tightness I've been trying to work out my abdominal muscles, but at certain amount the muscle get an uncomfortable amount of tightness. I just do 2 sets of 20 reps of sit ups and I feel a strong spasm about to start. The tightness is enough for me to need to hold my stomach till it settles down in a few seconds. It's made me feel very anxious of doing more. Do I just need to keep working on it slowly, trying to get in a little more at a time?",2.3306250000000013,3.905527479166668,3.7170833333333313,89.78625000000002,76.29166666666666,5.633333333333334,24.5,5.985473137389443,0.5329625000000004,362,12,77,2,8,119,63,96,0.067,0.858,0.075,0.1927,0,0,0,0,0,0,8,0,0,0,3,3,2,0,0,7,0,5,1,1,1,1,15,14,3,0,2,3,0,4,0,0,0,0,0,0,0,3,2,0,4,2,0,0,0,0,0,0,1,2,4,7,2,21,12,6,14,0,0,0,0,0,9,0,0,3,52,10,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29332727100336625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2682848199172047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2625707090409114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2713097435163002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23078623604615794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2602345647861254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24568432517074054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38505000845374576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1837795247126653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15140228809330772,0.0,0.0,0.0,0.0,0.3525666186771756,0.0,0.0,0.0,0.0,0.0,0.0,0.21423601606396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3780523025773788,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mountain_Dewritos,2018/04/03,"When do I stop cutting? I'm 6'0 202.2 pounds, creeping up on the 200 pounds mark. Highest weight was 275 pounds. I don't have a lot of muscles since I've been relying on my diet to lose weight. I wanted to know when I should stop cutting. At first, when I was 275 pounds I thought 200 pounds would be a good weight, but it doesn't seem like it. So any of you guys have an idea what weight I should aim for? edit: here's a pic: https://imgur.com/jRinkPC",1.0977419354838671,3.3359121612903238,1.3595806451612908,101.87937096774193,83.3010752688172,4.580215053763442,17.902150537634412,5.6839178017228535,-0.7065991397849465,353,8,83,2,10,105,61,93,0.127,0.85,0.023,-0.6833,0,0,0,0,0,0,18,0,1,0,2,5,5,2,0,5,0,12,5,0,0,0,12,17,5,0,4,1,0,4,1,0,3,0,0,0,1,3,0,5,2,4,0,0,0,2,3,0,1,4,4,9,2,9,9,1,10,0,1,0,0,2,4,0,2,7,46,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11306157930272932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1414195178168597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1394498626607103,0.0,0.0,0.0,0.16462219689736388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18768577222159055,0.0,0.0,0.0,0.0,0.0,0.0,0.09137140280901343,0.0,0.0,0.0,0.0,0.0,0.0,0.08122557550394673,0.0,0.0,0.0,0.0,0.18600089553722404,0.0,0.14134715382707078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15135562543485825,0.0,0.0,0.0,0.1375308685454465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2779993422283972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13199079221806231,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09806365595766378,0.0,0.0,0.8098329531476864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11810537064080184,0.0,0.0,0.0 fitness,kevinkemple,2018/04/03,"right leg feels weak after doing pushups This doesn't always happen, but sometimes after doing pullups or pushups, my right will feel weird, like its kinda weak. You guys know why?",7.912187500000003,8.99306584375,5.400000000000002,84.845,62.4375,6.4,28.5,3.1291,0.96895,145,4,24,0,2,40,27,32,0.206,0.7090000000000001,0.085,-0.5574,0,0,0,0,0,0,5,0,1,0,0,0,4,0,0,0,0,4,3,1,0,0,6,8,2,0,0,2,0,2,1,0,1,2,0,0,1,2,0,0,0,3,0,0,0,1,3,0,0,0,2,2,1,2,7,0,4,0,0,0,0,2,2,0,2,3,12,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2816530365923204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34230415221389365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.335160983734519,0.2993279704583955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18602673167923398,0.0,0.0,0.0,0.0,0.0,0.0,0.1653704318335529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5781418205192063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3347779285319767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30543700618838404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,OkeepTooth,2018/04/03,"Weight or BF as a metric for cutting? Hi there, I'm a 6 foot 17m, I weigh about 170 at 20% BF (according to my handheld BF device). How low of a BF % / weight should I aim to get down to as a solid building point (without being too fat) before I bulk? Is there even a point of cutting down to the point of having abs if I'm going to bulk? Is it possible to keep your abs on a bulk? Thanks",0.5954152823920289,1.6183335581395362,3.1967774086378737,94.0254651162791,79.69767441860466,5.84451827242525,20.42524916943522,6.18269132825596,-0.05280531561461777,290,7,72,2,7,102,55,86,0.077,0.866,0.057,0.3313,0,0,0,0,0,0,14,0,1,0,0,6,4,2,0,7,0,5,5,2,1,0,6,11,5,0,2,3,0,2,0,4,1,1,0,0,0,1,0,4,1,0,0,0,1,1,3,0,0,0,2,5,1,18,9,0,9,0,1,0,0,6,8,0,2,0,43,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1923603387504376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1493104427553991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11810697603611388,0.0,0.12847506003867645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20093244051539846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6410990700397488,0.2548485896059597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20812559890659685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5505601545400255,0.0,0.0,0.0,0.0,0.0,0.21791369243544328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,paddjo95,2018/04/03,"Any other guys with abnormally low TDEEs? 6'0 guy, 201 lbs about to start my first serious cut. For whatever reason, my TDEE tends to sit far lower than most guys my height and weight. It tends to be 1950-2050, according to nSuns spreadsheet. I would like to aim for 2 lbs a week so a 1,000 calorie deficit. But that would put me at about 1,000 calories a day, which makes hitting my macros a little difficult. Anyone else have this issue? I plan to get tested for hypothyroidism fairly soon.",3.386989247311832,5.866902107526883,3.41204301075269,89.0047311827957,76.31182795698925,6.713978494623658,22.161290322580648,7.793537801064563,0.9981096774193556,388,11,75,6,9,118,73,93,0.141,0.8320000000000001,0.027000000000000003,-0.8285,1,0,0,0,0,0,15,0,0,0,2,4,5,1,0,4,0,4,1,0,2,0,8,10,3,0,2,1,0,1,1,0,2,0,0,0,3,5,2,1,0,1,0,0,1,0,4,0,1,0,1,7,1,14,6,1,12,0,1,0,0,3,5,0,1,6,40,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.143597520361757,0.0,0.0,0.0,0.0,0.14764950283588202,0.21636060273422825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1361821341507468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17639890184529275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17961443856079362,0.0,0.0,0.0,0.0,0.1103235212723338,0.0,0.0,0.0,0.0,0.0,0.0,0.6272512576797799,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22039844950847395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10316317270867854,0.21163997408927368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1409523918103286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21227630970587316,0.0,0.0,0.0,0.0,0.0,0.21710988536754194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14946167462532725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16938156003545712,0.2571386422700524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3000071017938805,0.0,0.0,0.0 fitness,ggibbons25,2018/04/03,"Fitness Program for College Student playing Club Baseball I'm soon to be 20 years old, I am 5'10 160, average size and I'm looking to put on more muscle and gain mass. I am currently in college and on a very tight budget so meal prep for me looks to be tough. I have tried doing research on different routines that might help but none have given me the results I'm looking for. My first hurdle is obviously making it to the gym, as I work a lot and don't make it home till late at night, I don't have a lot of time to get to the gym unless I get up early (which I plan on doing). I am hoping to reach my goal weight of about 180-185 by the end of summer and hopefully be defined and a lot stronger than I am now. I play baseball for the club team at my school so I'm not wanting to go full bodybuilder and not be able to throw a ball or bat correctly ,but still want to put on the mass and gain the strength I need to change me from more of a contact doubles guy to a power homerun guy. I primarily play 1st and pitcher if that matters. I'd like to model myself after Andrew Benintendi as we are the same height and were about the same weight when he got into the league, or Mike Trout. Im looking for a workout plan and also a diet to go off of. Thank you in advance for the advice",6.34,4.3497315714285705,7.123076923076923,81.39692307692309,66.6190476190476,9.572161172161172,33.45421245421245,7.61054688173877,2.1714014652014653,1001,34,221,8,13,336,155,273,0.005,0.835,0.161,0.9901,3,0,0,0,0,0,18,1,1,0,11,9,9,0,0,20,0,19,4,0,3,2,39,41,24,0,6,8,0,3,1,0,1,0,0,1,2,5,13,4,1,0,11,1,6,5,1,0,1,3,7,21,8,47,33,10,39,0,0,4,0,8,17,0,9,17,148,26,9,0.12817764714859853,0.0,0.0,0.0,0.0,0.1252537133212705,0.0,0.0,0.0,0.0,0.0,0.10250361811542584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13559495493372709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13391836004875846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11352735023236685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10902784118501653,0.0,0.0,0.0,0.0,0.13393506059570598,0.0,0.14569262145917247,0.0,0.10251537367564084,0.0,0.0,0.2538320454761802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08591477501486347,0.0,0.12857263105658506,0.25461865032053704,0.0,0.0,0.0,0.0,0.13845385431516918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14458996900895035,0.0,0.0,0.0,0.0,0.06262112389376352,0.0,0.0,0.0,0.4305477649579033,0.0,0.0,0.32691615578910005,0.0,0.0,0.17111914957486288,0.0,0.0,0.0,0.0,0.0,0.0,0.13597622787904629,0.0,0.0,0.0,0.0,0.0,0.09504210122761612,0.0,0.0,0.0,0.12028603885701328,0.0,0.0,0.0,0.13450087888139067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2577078765760785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12972262199236892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10236283458668748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11800875628442616,0.0,0.0,0.0,0.0,0.0,0.0,0.07474141682968125,0.0,0.0,0.0,0.0,0.08702420861216445,0.0,0.0,0.0,0.0,0.0,0.0,0.10575998274675016,0.15120499451313546,0.0,0.0,0.3121716859356051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0933148537125894,0.0,0.0,0.0,0.0,0.0,0.08254220229445973 fitness,gamiproxy,2018/04/03,"Calories starting to get to my head,need help EDIT: Thanks to a lot of awesome people's help I found out the proper nutrition my body needs and got advice on where to go from from there. If anyone is curious this is what I ended up deciding with: https://imgur.com/gallery/3JBR8HD and the tdee calculator that I used:https://damnripped.com/tdee-calculator/. With all sincerity I wish to thank the people who took the time to stop and help. I am 6'7 at 246 pounds, i want to be at 230.I started at 290 but I'm starting to get confused by the numbers. The general term is to eat 1500 a day then burn 500 in exercise which I usually do but I downloaded an app that was telling me I should eat 2200 calories without even showing how much I should work out. Can someone please drop some knowledge so I can understand how this works and healthly lose the weight",5.352037037037039,7.015060067901236,5.262654320987657,81.37694444444449,68.69135802469135,8.609876543209879,30.16666666666667,9.075114841892004,2.492755555555555,689,27,129,13,12,214,111,162,0.068,0.8109999999999999,0.122,0.5647,0,0,0,0,0,0,24,0,0,0,3,6,5,0,1,10,0,11,6,1,2,1,29,27,11,0,6,4,0,1,0,0,2,2,0,0,0,7,8,3,1,4,2,0,2,1,2,0,0,4,1,14,3,24,20,5,22,0,1,0,0,5,9,0,4,10,84,21,3,0.0,0.0,0.0,0.0,0.0,0.14676480363804775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10501696538688167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16682822542221634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09686070182245876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3073655600752629,0.0,0.0,0.1330245533053725,0.0,0.0,0.09919966918228396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16467656342167866,0.0,0.0,0.15693708671262752,0.0,0.08535694636502526,0.0,0.12012137834824155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15413918759663262,0.159645897367789,0.0,0.0,0.3020093716260832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16802519334692875,0.0,0.12768692743244686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1104075884753539,0.11136464504042576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2082469105813664,0.0,0.0,0.16486450043105816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12725625732839072,0.0,0.0,0.0,0.31891766398103083,0.0,0.0,0.1255663127140624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13127346152494695,0.27655119332438743,0.0,0.0,0.0,0.0,0.0,0.0,0.08757751825290461,0.0,0.0,0.0,0.16686760977534612,0.0,0.0,0.0,0.15635401770303056,0.0,0.0,0.1654140512303693,0.0,0.08858648075323708,0.0,0.0,0.18289204756022584,0.0,0.0,0.0,0.0,0.17271211626560448,0.14477866250319102,0.0,0.21868151958917773,0.0,0.0,0.0,0.0,0.0,0.0 fitness,LOL-4-DAYZ,2018/04/04,"Is swimming a good addition to beginner weightlifting? Hello everyone, im a 19m and extermly skinny. I began bulking and weightlifting just this week. Im doing ivysaurs 448 plan. I just wanted to get a more knowledgeable opinion, as i dont know jack shit when it comes to fitness. I was thinking of swimming on one of my rest days, to keep fat at a minimum because im eating 3000 calories a day and i feel like its quite a bit. I dont know if thats actually possible or what im proposing is logical or not. But i feel like it would keep me nice and toned throughout building mucule. At the same time i heard not to do any cardio because im extermly skinny. Any advice would be useful, thank you!",2.817340425531913,4.616718624113479,4.4747695035460975,83.90875000000003,75.52482269503545,6.969503546099293,29.48049645390071,7.793537801064563,2.0288198581560284,550,25,106,8,12,185,91,141,0.0,0.8370000000000001,0.163,0.9608,0,0,0,0,0,0,14,0,1,0,2,3,6,1,0,7,0,10,6,4,1,0,29,24,10,0,4,8,0,4,2,0,2,2,1,0,0,6,6,4,2,7,4,0,3,4,1,0,1,3,5,11,5,11,18,4,14,0,0,0,0,3,4,1,4,9,62,17,0,0.0,0.0,0.12188935919921312,0.0,0.0,0.12205581749834694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16987950148778827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15228197848658678,0.0,0.0,0.0,0.0,0.0,0.13636401836518386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10759468324623007,0.0,0.0,0.0,0.0,0.0,0.0,0.1611069118936763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29277569241308044,0.0,0.0,0.12780909923861947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1193521751299464,0.0,0.0,0.0,0.0,0.12631154243054946,0.17846445588154142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06525775914830065,0.0,0.0,0.104764471261769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6745947056631182,0.0,0.0,0.2220427827095447,0.0,0.0,0.13728915211659698,0.0,0.0,0.0,0.0,0.0,0.0,0.12204464469510624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08463892789644333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1408117321935715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1328519480430847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12821328955963485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11499583396233574,0.0,0.0,0.0,0.08003414422371427,0.0,0.0,0.07283316789764394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10787790219552006,0.0,0.0,0.07367226378269666,0.0,0.10019133654800412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1774579977674657,0.0,0.0,0.0 fitness,tpcrb,2018/04/04,"Winged Scapula and feeling Serratus working So I have a winged scapula that I'm trying to fix and I read that it's usually related to having a weakness in the serratus anterior muscle. I took a cable machine and set it to the lightest weight and did what were effectively punches starting with the scapula all the way retracted, and reaching out as far as I could. I don't really feel the muscle working though, it almost seems like I'm feeling the exercise in my lat. But since the serratus protracts the scapula, as long as I'm doing the exercise it should help right? I figure you can't do the exercise without using it. And would this be something worth seeing a physio for? Thanks for any help.",5.0238805970149265,6.6514606417910445,6.1031641791044775,75.17280597014927,69.44776119402985,8.942089552238807,34.295522388059695,9.3871,3.490181492537314,562,28,95,12,10,187,81,134,0.021,0.823,0.156,0.9285,0,0,1,0,0,0,10,0,1,0,3,2,3,0,0,14,0,12,5,0,2,1,22,24,13,0,3,2,0,4,1,0,2,4,0,0,0,9,8,1,0,6,4,1,1,3,1,0,0,3,5,8,2,14,17,1,11,0,0,1,0,3,5,0,2,4,67,17,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20552377201605468,0.0,0.0,0.0,0.0,0.0,0.0,0.1395740130861521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16387187176846493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31133495310028697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2751435333553767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10027260903514038,0.0,0.0,0.18163585424169565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20530109370857613,0.0,0.13148555580591564,0.0,0.0,0.0,0.0,0.17527857940812505,0.0,0.0,0.0,0.0,0.1635541311928443,0.18684784146295466,0.0,0.0,0.0,0.1697812410236572,0.0,0.0,0.0,0.0,0.1580080528176965,0.0,0.0,0.14527385763681575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18896252807129651,0.0,0.0,0.0,0.0,0.2016527121103356,0.0,0.0,0.0,0.0,0.0,0.22803535951029574,0.1393482566931237,0.0,0.0,0.0,0.0,0.17726625756347086,0.22604897793618864,0.0,0.0,0.16291436526560255,0.0,0.24993378806779104,0.0,0.0,0.0,0.0,0.0,0.19784938729441007,0.0,0.2988424116873973,0.0,0.0,0.1458005508947122,0.0,0.0,0.0 fitness,tlaatonmai,2018/04/04,"How to increase appetite? I'm trying to bulk, but find it very hard eating more than 2000 calories clean. The only thing helping me right now reach even 2000 is smoking pot. Are there any pills or drinks that increase aptitite so I can eat more? After workouts I usually eat a big meal up to 600 calories mid day and then not hungry after unless I smoke some. ",2.7464285714285697,5.179861357142858,3.312857142857143,89.12214285714286,78.28571428571428,5.142857142857143,24.285714285714285,6.18269132825596,0.7268571428571438,285,10,53,2,7,89,59,70,0.028,0.8029999999999999,0.17,0.8563,0,0,2,0,0,0,6,0,0,0,0,5,0,0,0,2,0,3,6,0,1,0,8,4,7,0,0,4,0,1,0,0,0,1,0,1,0,3,1,5,0,1,2,0,2,1,0,0,0,0,1,4,0,8,4,5,12,0,0,0,0,1,4,0,2,6,33,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16078406109175666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1524811606895324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23161650922064805,0.0,0.7257967856071835,0.0,0.0,0.0,0.0,0.0,0.15616323661021694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2160975127787286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2117995214927353,0.0,0.0,0.0,0.0,0.0,0.15847754785379112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17981964321947916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20191439077012815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15707705797706745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16052399814102578,0.0,0.0,0.0,0.0,0.0,0.2603999976398708,0.19508382258889229,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AlfredKinsey,2018/04/04,"Skateboarders who lift weights: same-day training? Do you guys weight train on the same days that you skate intensely? I know the real answer is that it depends, but I'd like to hear more general answers. ",5.106754385964912,7.0848242368421115,4.565789473684212,84.88885964912285,69.78947368421053,8.224561403508767,31.08771929824561,8.841846274778883,2.578129824561404,163,7,30,3,3,49,33,38,0.0,0.904,0.096,0.5588,0,0,0,0,0,0,6,0,2,0,0,0,1,0,0,2,0,2,2,0,1,0,8,4,1,0,0,1,0,2,1,0,0,0,1,0,1,4,0,2,0,3,0,0,0,0,0,0,0,0,3,3,1,2,4,2,2,0,0,0,0,5,1,0,1,2,16,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37737531687859793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2896967648088367,0.0,0.0,0.0,0.0,0.0,0.0,0.3297550145955241,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16079241006800168,0.0,0.0,0.0,0.0,0.0,0.0,0.1429381145842676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33301614577958616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7125587891064884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Diceclip,2018/04/04,"Calories Burned Calculators on Workout Machines When working out at the gym, calorie calculators seem to be way different then the calories burned estimation on the machine. For Example:1 hour & 15 miles on the bike Machine Reading: 350 Calories Burned Multiple Calorie Calculators: 1000-1100 Calories Burned Which one of these is correct and why the difference? 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Hey guys, I’ve been doing ppl for about 4 months but I haven’t been getting as big as I wanted to. My bench is only 95, dl 135, ohp 45 (ouch), squat 185. I have no idea where my numbers lay on my progress (starting from very little) but they seem small and distributed from what I’ve seen on here. I do tend to hover around a certain weight until I’m comfortable rather than forcing progression because I may not be able to finish a set when I increase it. My diet varies and I’m not really focused on tracking but I have a protein shake everyday, not sure how significant this is. Should I do SL and have GOMAD to increase my major lifts before switching back to ppl? Thanks!",2.961807511737089,4.762785063380285,3.9827464788732416,87.58473004694841,75.1267605633803,6.705164319248826,25.91784037558686,7.492282038375204,1.30501220657277,557,20,112,7,12,180,97,142,0.084,0.7709999999999999,0.145,0.8983,0,0,0,0,0,0,17,0,0,1,2,8,5,0,1,4,0,14,2,0,1,2,19,23,12,0,3,7,0,1,0,0,2,0,0,0,1,3,4,2,0,2,0,0,3,5,1,0,0,3,2,14,4,19,17,3,20,0,0,1,0,3,8,0,2,8,70,17,0,0.2652338285870456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2361143402796167,0.0,0.0,0.0,0.20394844227626413,0.0,0.1616840800952708,0.0,0.22569445273302705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13857372831416284,0.0,0.0,0.0,0.0,0.0,0.0,0.2626231903043028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2994167081021995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2658339756711345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21170711149985205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2017222785345083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16991558229319667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2414589160597095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18773386902493466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2499797445298632,0.0,0.0,0.0,0.0,0.24419167407424325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2188456861179569,0.15644178407217949,0.0,0.0,0.3229833488095768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Groothy,2018/04/04,"Should I switch from full body to PPL I have been cutting and working out for two months now and I was wondering should I switch to PPL. My full body routine takes too long to complete and I get exhausted mid way through my full body routine. My caloric intake was 2000 calories, now I only take in 1400 - 1600 calories. Should I decrease the volume of my workouts during cuts? I just want to cut to 140 or 135 and bulk up.",4.185714285714287,5.325229952380956,4.058095238095241,90.90357142857144,70.90476190476191,6.552380952380951,29.47619047619048,6.42735559955562,1.247704761904763,332,13,69,2,6,101,55,84,0.103,0.8809999999999999,0.016,-0.7184,0,0,0,0,0,0,7,0,0,0,1,4,4,3,0,1,0,7,4,3,0,0,12,12,5,0,4,2,0,0,0,0,3,1,0,0,0,0,5,0,0,1,1,0,0,0,4,0,1,3,0,12,0,12,6,3,12,0,0,0,0,0,7,0,2,4,45,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7382438333691125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2322807397071752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11574563816493758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.196056151947192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17683131588299436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1684913449692876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3331413976256147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2164126355794508,0.0,0.0,0.0,0.0,0.0,0.13067018080111162,0.17584834053959156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2402509535003629,0.16128394231043836,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BlackOut772,2018/04/04,"My abs are pissing me off. Ok so im training my abs since maybe a year or longer continuously and i now start to see something most people would call 'bloated abs'. I start to see my abs, but my stomach is getting bigger as well and its starting to look like im getting fat (does that even make sense?!) I weigh around 75 kg while being 1,87m in height, so im fairly slim. I searched for advice and what i got is i seemingly did ab workouts all this time wrong because i keep expanding my stomach. I now try desperatly to keep my stomach in while doing ab workouts but it just doesnt work and its getting frustrating. Either i fully expand my stomach, or i tuck my stomach in and the pressure goes to other areas in my body such as legs or shoulders whle performing the movement itself. Does anybody has any advice on how to properly get this done? ",2.4961612426035487,4.67389327218935,3.8903217455621295,85.9838849852071,77.81656804733728,5.8818047337278125,27.130547337278102,6.9077264865688965,1.3647186390532542,669,28,128,7,16,220,106,169,0.079,0.857,0.064,-0.5287,0,0,1,0,0,0,15,0,0,0,2,10,8,2,2,3,1,10,11,10,2,1,21,25,17,0,1,7,0,0,1,0,1,1,0,0,0,9,6,2,2,1,2,0,1,1,5,1,0,3,3,20,3,16,20,3,21,0,0,3,0,1,10,1,5,11,82,29,1,0.0,0.0,0.0,0.0,0.0,0.2843934512711556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09895599144422143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1295402502197105,0.0,0.0,0.0,0.0,0.0,0.08870531187255128,0.0,0.0,0.0,0.0,0.0,0.0,0.16163567020562786,0.0,0.0,0.14858828808552196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2546843771052474,0.14891357289681684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09611206360239674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30410478954284004,0.0,0.0,0.0,0.1163825812221115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4715473309300848,0.0,0.0,0.2586829312968794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07109185458217357,0.0,0.0,0.0,0.12219694087970295,0.0,0.0,0.0,0.0,0.0,0.0971331792003568,0.0,0.1461905601574485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10088259608013588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2319151086813873,0.1324724638372804,0.0,0.0,0.0,0.12037248670177575,0.0,0.0,0.0,0.0,0.11202546360184426,0.0,0.0,0.3089913006478728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08485165398078226,0.0,0.0,0.0,0.0,0.0987959333703506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1308365203966393,0.0,0.0,0.0,0.0,0.0,0.0,0.10593751114634466,0.0,0.0,0.10337051824965672,0.15909909784108314,0.0,0.09370764811511932 fitness,talhindi416,2018/04/04,"I’ve been using this “Muscle & Fitness” workout routine for just a week now, and was wondering what you healthy and fit folks thought about it. https://www.muscleandfitness.com/training/workout-routines/6-week-model-body-workout-plan I want to know if I can actually get fit with just these exercises. Any thoughts or impressions will be helpful.",13.05112244897959,17.183010795918364,9.416071428571428,49.372678571428594,53.28571428571429,8.981632653061224,36.73979591836735,9.516144504307137,3.7880979591836734,295,12,38,5,4,84,44,49,0.0,0.706,0.294,0.9153,0,0,0,0,0,0,20,0,1,0,0,4,1,0,0,1,0,5,1,0,1,0,13,12,4,0,2,4,0,0,0,0,1,1,0,0,0,4,3,0,0,4,2,0,0,0,0,0,0,4,0,3,1,4,6,0,5,0,0,0,0,2,3,0,3,2,24,7,0,0.0,0.0,0.29453146800118823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3270203850235706,0.0,0.20524703421704152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15768778937465314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20230268141079785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1658716387517147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4792205948968392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26067441085325066,0.0,0.0,0.17802046171581234,0.0,0.4842014369155082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3273094550538413,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mscullin75,2018/04/04,"Wrestling Strength Training for Middle School/High School/Some College Hi everyone, A few people in the wrestling subreddit and my college wrestling team asked me to write a lifting plan for wrestling. I posted it last night in the wrestling subreddit and people were saying I should submit it here! so here it is: https://www.dropbox.com/s/zwa40nmz7fkucel/Strength%20Training%20for%20Wrestling.pdf?dl=0 It has general information about lifting, lifting equipment, 3-5 day programs for off season training, 2 and 3 day programs for in season training for strength maintenance. If this is against the rules, I apologize. I realize there aren’t a lot of strength programs out there for wrestlers so I figure I could contribute something for wrestlers to use as a guide for lifting and training. ",9.801370967741935,13.061688008064516,5.994387096774192,74.17158064516133,60.04838709677418,8.185806451612903,41.432258064516134,8.841846274778883,4.15086064516129,659,36,90,10,10,176,72,124,0.0,0.902,0.098,0.8832,1,0,1,0,0,0,28,0,0,0,5,7,3,0,0,7,0,7,0,0,1,0,15,9,8,0,3,1,0,0,0,0,1,0,1,0,0,5,5,0,0,3,1,0,0,1,0,0,0,1,1,8,3,19,6,2,13,0,0,0,0,7,6,0,2,6,59,13,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2309883676139505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.197274915509394,0.0,0.0,0.31869496951743537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2360974918318876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26105575664417136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20140485226596253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2100603272545318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2318697706339969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3425911725349501,0.0,0.0,0.0,0.0,0.0,0.2366363087117149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19648956712584675,0.0,0.5001204610813821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19021583712338733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.213399563977091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,voxos,2018/04/04,Which 5/3/1 book to start with? I've read lots of great things about 5/3/1 however I haven't seen much discussion about the specific books. I'm new to the program and am kind of confused by the book contents: I've read some people say the newer versions don't have all the contents of the older. Any suggestions?,3.111038251366121,5.579503737704922,3.2700819672131125,89.72566939890713,77.19672131147541,6.689617486338799,24.92076502732241,7.793537801064563,1.380604371584699,252,9,49,4,6,77,42,61,0.043,0.883,0.07400000000000001,0.4342,1,0,0,0,0,0,9,0,0,0,0,2,3,0,1,6,0,4,0,0,0,1,6,7,1,0,0,0,0,0,0,0,0,0,1,0,0,2,2,0,0,0,5,0,0,2,1,0,0,1,2,1,2,9,6,5,4,0,0,1,0,3,0,0,3,4,27,3,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20489026033649385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3321777124823814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3137513496845657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2561493950823652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.221485766547454,0.0,0.0,0.2909916347892177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20887933183845045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6027510939497447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2396010918248991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2132574528248417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20016635407315211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DiFreightTrain,2018/04/04,"From Insanity to Building Leg Mass For the past couple years, my weekly ""leg days"" have consisted of doing 3 days of Insanity workout routines from the second month of the program. I love the cardio and the range of movements and I do feel that my legs are stronger. However, because these are body weight routines, I haven't added mass. Does anyone have a suggestion for how I might integrate some routines that help build my quads and calves? Perhaps something I can use to replace one day a week of Insanity? Does anyone have experience with the P90X program and does that build more leg mass? I like circuit training and I'd prefer not to need a spotter since I go to the gym alone. Any suggestions are welcome! Thanks!",5.586268656716417,7.353532402985074,5.4867462686567166,79.59220895522391,68.25373134328359,8.046567164179105,32.80298507462687,8.548686976883017,2.7169725373134335,578,26,101,9,10,180,83,134,0.091,0.774,0.135,0.7342,1,1,1,0,0,0,14,0,0,0,0,1,4,0,0,10,0,11,8,5,2,0,14,17,6,0,2,1,0,2,1,0,1,1,1,0,0,4,6,1,0,2,2,0,2,2,0,0,2,0,3,10,4,14,16,2,13,0,0,0,1,5,3,0,2,9,60,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1859609950731277,0.0,0.0,0.0,0.0,0.0,0.12210103983676605,0.0,0.0,0.0,0.0,0.2510928849220437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10945280483383624,0.0,0.0,0.0,0.0,0.0,0.0,0.1994410153319951,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19867009631264115,0.0,0.34738720024773906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4713796530287659,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1756356228100515,0.0,0.0,0.0907865312711937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10204314051531152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.120349450389152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08771969480292084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16205205675550866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1904755531094876,0.0,0.0,0.14331613318562142,0.0,0.0,0.13313501251204926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12166860646889395,0.0,0.0,0.0,0.0,0.0,0.17140203076287006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14852668928398052,0.0,0.0,0.0,0.0,0.13822736141945574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16530671188373644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15507467255463794,0.0,0.0,0.0,0.0,0.2880504420605705,0.21864510977829707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11562514920547527 fitness,heatyfive,2018/04/04,"Questions about running Hello, I’m a 16 yr old running track and I was wondering what should I do to help my current 3 goals, gaining stamina (I become tired way too fast), run short distance (I love the 100 meter) faster and be able to jog/run 3 Miles non stop (in 3-4 weeks might I add). Currently I’m awful at running despite doing track for 2 years, however I’ll admit I never really trained outside of track until now. Lately I’ll try to take a jog outside at a slow pace (extremely slow) for 3 or more miles but 3 at minimum, I’m only able to run at least 1.2 miles before I need to walk or take a break for a second. Is there anything I can do in 3 weeks that could improve all three of these or is my current attempts of training fine? ",3.1488093841642235,3.9876730774193554,4.750615835777129,86.10046920821114,73.06451612903227,7.184750733137831,28.284457478005862,7.348242739294969,1.5182258064516128,577,22,121,6,11,195,98,155,0.039,0.852,0.108,0.8338,4,0,0,0,0,0,20,0,0,0,3,4,2,0,0,6,1,11,2,0,0,2,17,20,7,0,3,4,0,0,0,0,2,1,0,0,0,3,3,0,1,3,1,0,7,1,0,0,2,1,0,10,2,19,15,3,36,0,0,0,1,5,11,0,6,16,64,13,1,0.40042956900041293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1647597082384413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2211214994037464,0.1703680350940049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15985521379812515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1341997497039615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22585099765840924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18070165991852072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21239624667468315,0.0,0.0,0.0,0.0,0.0,0.1484567257945804,0.15441798465650666,0.0,0.0,0.0,0.0,0.0,0.0,0.2100917365810802,0.0,0.0,0.15227236563612992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2242863799462247,0.0,0.0,0.0,0.12826271774339212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16738852486676795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3010732018135745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2301174419983751,0.0,0.0,0.0,0.13593269623202026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15892117670514305,0.3212004467128701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21712439319957064,0.0,0.0,0.0,0.0,0.0,0.0,0.12893175691857284 fitness,Jeevs09,2018/04/04,"How should I change my workout routine to become more symmetrical and stronger in my lagging areas? Hi guys, I started going to the gym for strength and muscle training in late September 2017 (so I have been going for about 6 months). I train 3 days per week (I can not do more than this until the summer because of my studies). Unfortunately, I am not able to reach the daily recommended amount of protein per day (0.8g per lb of body mass per day) because I am living at home and my parents are strict with my diet. Some days I reach the recommended amount - but on other days I may only consume 50g of protein or less. I drink a protein shake after each workout with about 400ml - 600ml of milk and either 1 or 2 25g scoops of protein powder. These are my lifting stats: https://symmetricstrength.com/lifter/Jeevs09 As you can see from this page, my benches, dips and OHPs are very weak. Normally, I do a push, pull, legs split. During holidays, I do full body workout on the 3 days. Here are my workouts with my most recent lifts (3 sets per exercise): Push: Bench @ 45kg 2 Reps Incline Bench ~ 35kg 3 Reps Assisted Dips ~ -9kg 5 Reps Overhead Press ~ 27.5kg 5 reps Lateral Raises ~ 8kg 9 Reps Lying Tricep Extensions ~ 9kg 5 Reps Pull: Deadlift ~ 90kg 5 Reps Bent Over Row ~ 55kg 7 Reps Chin Ups ~ Bodyweight 6 Reps Bicep Curls ~ 14kg 3 Reps Upright Row ~ 35kg 4 Reps Lateral Pull Down ~ 52kg 4 Reps Single Arm Dumbbell Rows ~ 24kg 7 Reps Legs: Hypertrophy Back Squats ~ 76.8kg 8 Reps Strength Back Squats ~ 86.8kg 6 Reps Leg Press ~ 140kg 7 Reps Lying Leg Curls ~ 54kg 9 Reps Leg Extensions ~ 79kg 7 Reps Calf Press ~ 86kg 10 Reps Full Body Workout: Bench Press ~ 45kg 2 Reps Deadlift ~ 90kg 5 Reps Chin Ups ~ Bodyweight 6 Reps Bent Over Row ~ 55kg 7 Reps Overhead Press ~ 27.5kg 5 Reps Back Squats ~ 70kg 8 Reps I have been bulking since I started gym. Body information last September: Body Mass: 64.0kg Body Fat Mass: 13.4 kg Body Fat Percentage: 21.0% BMI: 19.1 Body Information now: Body Mass: 74.3kg Body Fat Mass: 19.7kg Body Fat Percentage: 26.6% BMI: 21.9 From the Symmetric Strength page I have found out that my delts, pecs, triceps and lower traps are very weak. I know which exercises strengthen these muscles but I don't know how to fit it all in. So I want your guys' opinion on what I should do. Before I found this 'Symmetric Strength' site my plan was to continue bulking until my exams finish (15th June) because I need to eat to concentrate in college. Then after my exams I would cut until the end of my summer holidays (early September) or until I have a reasonable mass (and body fat %). I am hoping to be able to workout 5 days per week in the summer. As you can see from the info above, my body fat % has increased quite a bit which is why I had planned to cut in the summer. Also, after the end of April, I will not be going gym because of my exams but I will be working out at home. However, at home I have a lot less equipment. I have a bench, a bell bar, some weights, 5kg dumbbells and I am going to purchase a pull up bar. I can't find anywhere on the internet what I should do. Like I've found what exercises I should work more on, but I don't know if I should replace other exercises etc. Basically, my question is: ""What should I be doing at the gym with my current body and strength?"" Thanks a lot! Have a great day! :)",2.6755812112415924,4.11082257474601,4.144112415886003,87.66379495975725,75.06676342525398,6.926729119936668,25.58968201609711,7.554174236665415,1.1780215384615382,2610,90,561,33,55,867,278,689,0.059,0.847,0.094,0.9783,4,0,1,0,0,0,130,0,3,0,10,14,14,2,1,23,0,49,42,29,3,1,61,67,29,0,12,12,1,6,1,0,10,12,0,3,2,15,16,13,0,12,19,1,12,6,5,0,0,7,8,57,9,64,46,23,91,0,0,2,0,10,36,0,13,43,256,72,6,0.1053239923345157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04211377930870093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12148147326478025,0.0,0.12840905629033514,0.05816103732382656,0.044811479999043134,0.0,0.0,0.0,0.05749326047721901,0.8189384832244825,0.0,0.0,0.0,0.0,0.0,0.0,0.05570940921345747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27170104727709904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05158870761258247,0.0,0.05388636916086069,0.0,0.0,0.0932857953912163,0.0,0.058732046296499626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04813211044437199,0.0,0.0,0.17322348189906991,0.0,0.0,0.0,0.0,0.1197161040721222,0.0,0.0,0.05806003668758001,0.0,0.1042873114256566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15847282785741562,0.05230524465684537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08682496759003541,0.04292655557931365,0.059405025471764,0.0,0.0,0.0,0.0,0.025727991267148254,0.0,0.04650150742818413,0.0,0.0,0.0,0.0,0.0895426918611968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.042034302915955286,0.0,0.0,0.039048202880291184,0.0,0.0,0.0,0.0,0.05159757504342023,0.0,0.0,0.0,0.0,0.0,0.04005182112563165,0.0,0.0,0.058474914616667525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0589934879713343,0.05601251521711666,0.0,0.0,0.0,0.054145302903017216,0.05199736802461158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0839295855473524,0.0,0.0,0.0,0.0,0.04356254742360839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0745488638739837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04848409070848875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0869033240967789,0.03106140976472138,0.0,0.08448455360546676,0.06412812410735143,0.0,0.0,0.04751926049142869,0.0,0.0,0.0,0.0,0.07667712082222193,0.0,0.0,0.037409571130735945,0.0,0.0,0.0 fitness,AerospacingOut,2018/04/04,"Noob here. Looking for advice on where to go next (training-wise)... somewhat at a crossroads. Hello guys, so just a bit of background, I'm a 5'11 29yo male. At the beginning of the year I weighed 211 lbs. Not hugely overweight, but it was definitely noticeable that I was carrying some pudge. I've been following the advice so far from what I've read here, and through a complete 180 of my diet and lifting according to Phraks Greyskull LP 3x a week, have dropped down to 185. I still have more bodyfat I'd like to lose, and I'm guessing I'll end up somewhere around 170. My question is, I'm starting to stall on my lifts due to the caloric restriction. I've read this is the point where you switch off of the LP program to something else. However, being in caloric deficit, is there even any point moving to a different program yet? So far I'm guessing I have a few options... 1. Stay on GSLP and ignore the stalling until I hit goal weight, then switch. 2. Switch to a different program (I've had my eye on either 5/3/1 or 6 day PPL), but don't expect my lifts to go up any more on those programs either. Should I stop worrying and just focus on losing weight? Or are there other programs that, at this point, may have some added benefit?",3.3941803278688525,5.1488266147541,3.9179999999999993,88.70200000000001,73.8360655737705,6.847213114754098,29.00327868852459,7.554174236665415,1.6691432786885247,970,41,196,12,20,305,145,244,0.116,0.831,0.053,-0.9257,3,0,1,0,0,0,42,0,1,0,3,15,5,0,0,15,0,16,6,1,0,0,28,29,14,0,2,9,0,2,1,0,2,1,0,0,2,8,6,5,3,1,2,0,4,2,3,0,0,4,4,12,2,33,21,9,42,0,2,2,0,5,23,0,10,14,117,20,8,0.0,0.0,0.0,0.0,0.0,0.258920916890744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1801854151145084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1179375974067856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14463668094516602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13890548017119395,0.0,0.0,0.0,0.0,0.0,0.08544031370219596,0.0,0.0,0.0,0.0,0.27683222838584665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11067220824797183,0.0,0.11734025616847428,0.0,0.0,0.08750350446173602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15058582349438002,0.0,0.0,0.0,0.291889029015664,0.1311785978399905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06472430391630031,0.0,0.0,0.0,0.11125201312617468,0.2964282719269956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1408080320339419,0.0,0.0,0.0,0.0,0.14089674266388882,0.0,0.0,0.0,0.15083231238823114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37571662303311626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1484108263599577,0.0,0.2650368931536624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10199157407195218,0.0,0.0,0.09377186255803344,0.14120881879873026,0.105800771425991,0.11076138151860844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10626954640596983,0.3226562191511895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1345425059843645,0.0,0.0,0.0,0.0,0.08531444750641748 fitness,Thecuriouspaddy,2018/04/04,"Seeking all Rugby, American Football, Wrestlers and all experienced contact and combat sportspeople. this is a question i've struggled with for a long time. Now that I have discovered reddit and like minded people across the globe, I feel this is the best platform for me to throw my question out there. Im 6ft and 242 pounds. I love hitting the gym and having my diet in check. Visually i would say i am about 30% BF. I want to improve this and seeing im down almost 40 kgs, im pretty sure i have that one nailed. Im a big guy and i would say I have some muscle, i wouldn't say i am weak. I want to become stronger around the field for rugby and MMA. At the moment I would be what we Irish call ""soft"". I'm a big guy but Im not that solid. Small guys can push me pretty easily on the tackle bags and when I carry the ball, there's no ""oomph"" to my carry. Aggression or mentality isn't a problem. I'm all for it when Im playing/Fighting. I want to be solid on my feet. For example, If i was to be pushed by someone, I'd like to feel solid or ""all there"" so to speak. There so many guys on my team who wouldnt be anywhere near my size but they are strong and use it efficently. I am big but full of ""nothing"" as far as im concerned. My question to you guys is, how can i change that? Will basic strength training give me the effect im looking for ? squats, deads, bench and military press etc. Is it my core thats lacking? If you made it all the way down here, Thanks for reading. I appreciate it alot. If you have any advice, except give up, im all ears! 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Today I will begin HIIT at a football pitch in my area. I have decided I want to burn fat via this method as well as CICO, and I am very excited! What routines are recommended? How many days a week? Sorry if these are amateur questions! M / 17 / 166 lbs (Goal weight is only 159, not trying to lose unhealthy amount of weight, started at 180)",1.9138380281690144,4.4676367746478896,3.826179577464792,83.43814260563381,82.66197183098592,6.366901408450705,22.959507042253517,7.6454224807358475,1.4034070422535216,285,10,52,5,8,96,61,71,0.064,0.7809999999999999,0.155,0.6783,0,0,1,0,0,0,14,0,0,0,2,2,3,0,0,2,0,6,3,1,1,0,8,11,5,0,3,2,0,2,0,0,1,1,0,0,0,3,1,3,0,2,0,0,0,1,1,1,0,0,2,5,2,8,10,1,10,0,1,0,0,1,4,0,2,6,29,8,1,0.0,0.0,0.0,0.0,0.0,0.2332002358551626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1539056909434531,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2669816859820677,0.0,0.0,0.0,0.0,0.0,0.24194764339908814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1769515636283054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18149957876598866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26733598912138684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.267142512736998,0.16891351017684447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2262066866768655,0.0,0.0,0.1620236672857131,0.0,0.0,0.0,0.0,0.0,0.0,0.19690636122954586,0.14075846315429655,0.0,0.19142588851985665,0.5812084037840998,0.21456969053675004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,User91827364,2018/04/04,"Gradually lowering calories during cut? I am about to start my first cut and i am so confused. So in this [video](https://www.youtube.com/watch?v=1vTVheVqISI) omar isuf talks about how you should lower your calories every week. I have heard this advice a lot from different people. But why would you do that? So according to the Minnesota starvation experiment you can have a deficit of 31 (22) calories/day/lbs/fat before losing muscle, which would mean that as you get leaner your deficit should get smaller. I understand that the principles used in that study are not the same as in a simple cut but our bodies reaction to a calorie deficit cant be that different, right? So wouldn't it be smarter to do as omar recommends but in reverse order? 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I'm on a -600 (per day) deficit. I plan on doing a refeed every 7 days at around maintenance level. If I added in one cardio session a week, would that negate the refeed? For example, the refeed will be at maintenance (2600) which is 400 calories above what I'm currently eating. If I then did cardio which burned ~400 calories, would that have made the refeed useless? From my understand, the refeed will assist with restoring leptin and glycogen levels. I would still want to maintain my usual deficit numbers. 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Hi, since I already mentioned the question here's why I'm asking: I have a S7 and my phone used to be rooted so Knox is triggered, which means no S Health for me. I switched over to Google Fit but I feel like it's very inaccurate and credits me for way more steps than I actually made. I'm thinking this because my gf uses S Health to track her steps and after going out with some friends I had 10k steps, she had 8k steps, although she was at a higher number than I was when we started going out. We were together most of the time so the number should be very similar. I didn't expect an equal ammount of steps, because there are so many variables, but that big of a difference is stupid So, which pedometer should I use? Google Fit or another app?",5.835128205128207,5.710110717948719,6.146923076923077,81.8647435897436,66.82051282051282,9.241025641025642,32.07692307692307,8.841846274778883,2.4315307692307693,616,23,125,9,9,198,103,156,0.04,0.833,0.127,0.9059,0,0,0,0,0,0,15,2,0,0,1,7,4,1,0,7,0,14,2,0,6,0,26,27,12,0,3,3,0,1,1,2,2,2,0,0,0,6,8,0,0,4,0,1,7,2,1,0,0,7,1,18,3,16,16,4,19,0,0,0,0,12,7,0,4,5,80,24,2,0.0,0.0,0.1729249133055456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19554830949365606,0.0,0.0,0.0,0.0,0.0,0.18581316913288826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1656612169171259,0.0,0.0,0.0,0.0,0.21604304182739506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18513979093091068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0895993410244851,0.12659411274366658,0.0,0.0,0.0,0.0,0.0,0.0,0.13690687306858307,0.0,0.0,0.0,0.2014175014337594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3767177614866744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08657260872466546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1676740997939247,0.0,0.1796563895483635,0.0,0.1930264033387564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19850831331581364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1465844470325706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12542544724958046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11354475519679876,0.0,0.0,0.10332870176045383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4591404124355639,0.0,0.2924226534354365,0.0,0.14065577564480788,0.0,0.0,0.0,0.0,0.15989846633160415,0.0,0.0,0.0,0.0,0.12900615345653266,0.0,0.0,0.0,0.0,0.0,0.0 fitness,stelthtaco,2018/04/04,Using milk to meet calorie goal What the title says. Current goal for calorie intake is at least 3500 a day. Averaging more than 4000. I probably drink about 1.5L of 2% milk every day. Is it a big deal that this is more than 25% of my total calorie intake?,2.048235294117646,4.24143029411765,3.6585882352941184,86.99964705882354,79.3921568627451,5.648627450980393,21.964705882352945,6.742157984588678,0.6145576470588234,199,6,39,2,5,66,39,51,0.0,1.0,0.0,0.0,1,0,1,0,0,0,8,0,0,0,2,1,0,0,0,3,0,3,3,0,1,1,2,4,0,0,0,0,0,0,0,0,0,0,1,0,0,4,0,3,0,0,1,0,0,0,0,0,0,0,1,2,0,8,4,4,5,0,0,0,0,3,2,0,0,3,24,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4897248267736219,0.3914337656384317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3719421938522125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3198970674911293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4093596306354249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3019370508710363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32792191436372803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dateba,2018/04/04,Description of nsuns 5/3/1 needed? Where can I find the full nsuns 5/3/1 program? The link in the wiki points to deleted content and I habe been searching around but can't find it anywhere. ,4.992761904761903,7.366492085714285,3.794285714285717,88.63904761904762,71.0,5.80952380952381,28.809523809523807,6.42735559955562,1.3293809523809523,153,6,27,1,3,44,29,35,0.0,1.0,0.0,0.0,0,0,0,0,0,0,7,0,0,0,0,2,0,0,0,3,0,3,0,0,0,0,7,4,2,0,1,1,0,0,0,0,0,0,0,0,0,1,2,0,0,3,0,0,0,1,0,0,0,1,0,2,0,4,3,1,5,0,0,0,0,0,5,0,0,0,17,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3769456912414267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.774021307470389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3139706608408862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40028163281306056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CalmPassenger,2018/04/04,"trying to better understand a few things about gaining size in the right proportions I'm doing stronglifts right now as a beginner, reading on forums about people asking how to avoid ""t-rex mode"" people usually answer with ""do more upper body stuff, duh"". What Im trying to figure out is what exactly do they mean by this? Do they mean do the upper body workouts more often? Because from what I've read, its a bad idea to do bench press more than once or twice a week, but I'm doing squats 3 times a week. Or do they mean do more reps than usual with upper body? Add more upper body workouts? If so, how do I know how often I can do those new ones for the most hypertrophy? I cant find these specifics in the FAQ. What exactly do people mean by more upper body stuff?",3.9512337662337664,5.032510097402599,4.734935064935065,86.05097402597404,71.40259740259741,7.418181818181819,23.09090909090909,7.686295010490155,0.9339168831168828,601,14,122,7,11,194,89,154,0.033,0.94,0.027000000000000003,0.0,0,1,0,0,0,0,19,0,0,3,2,9,3,0,1,9,1,15,5,5,3,2,27,24,9,0,1,4,0,1,0,0,0,0,0,0,0,11,4,0,1,10,4,0,0,1,2,0,2,0,1,6,1,19,24,8,19,0,0,0,0,4,11,0,6,8,81,17,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10064443940477262,0.0,0.0,0.0,0.0898888097104903,0.06562649736811209,0.0,0.0,0.0,0.0,0.09521356230592036,0.0,0.5979113686327645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0983962318750256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12153125895053735,0.11628766086629864,0.0,0.0,0.0,0.0,0.0,0.05916528186454964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4690786296485383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10397546779546077,0.0,0.0,0.0,0.0,0.0,0.0,0.1146508235405786,0.07295093528516271,0.0,0.0,0.0,0.0,0.0,0.0,0.22390670704095691,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2153715758978671,0.0,0.0,0.0,0.0,0.0,0.0,0.1838763894840877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2464822256142016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07152229759712324,0.0,0.0,0.0,0.06277546100790916,0.0,0.0,0.0,0.0,0.14618360331396946,0.0,0.0,0.11207437408082756,0.0,0.0,0.23713719069283956,0.0,0.0,0.0,0.17271134902819452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,krakken232,2018/04/04,"A question about my 5/3/1 progression I have a question for any 5/3/1 elites out there. I've been on the program for probably 2 years now and made substantial progress. I've had some setbacks but overall the progression has been steady. I'm at the point now where I can hit the last ""1"" fairly consistently, but my middle sets are slowing down. I can handle the volume but, for instance, my 3x3 usually turns into a 2x3 and a 3x1.... I can hit all the required reps but I've started needing multiple trips to the rack or bench for the last few on the 3x5 and 3x3 days. So my conundrum is this... I feel strong enough and I continue to increase and hit the last rep each cycle, but I'm also concerned that I just don't seem to have the endurance to finish each set without breaking up the last few reps. What would y'all recommend? Should I continue building up the training max? Should I drop weight back down to where I can do the full sets without mid-set breaks? Or are there some tips you might offer to beef up my week 1 and week 2 sets? Backstory if it helps... I'm a 30 year old computer programmer. I've been working out for maybe 9 years now, but only using a real program for about the last 5. I weigh 245 pounds. I don't have any specific goals besides breaking up the sedentary monotony of sitting at a desk and still being able to play with my daughters when I'm 55 (although I've become quite addicted to the feeling of lifting more than I did a week ago)... I've had to make a few adjustments due to some back issues. I recently switched to sumo deads which have almost completely relieved my back pain, but I did need to drop the training max quite a bit to get the form right. I also haven't touched flat bench in a year after I felt some unnerving shoulder discomfort one time and got too freaked out about joining several others at my gym who've torn their pec- so I switched exclusively to incline. My current training maxes are a modest 415 squat, 385 deadlift, and 370 incline bench. Thanks for your input in advance!",5.512219451371571,5.976647274314217,5.643654862842894,83.16936259351624,67.52867830423939,8.71026433915212,32.74822942643392,8.608573733854374,2.4906286483790527,1611,67,318,23,25,509,214,401,0.049,0.879,0.07200000000000001,0.8212,1,0,0,0,0,0,49,0,3,1,11,21,7,0,1,31,0,29,5,1,3,1,53,50,25,1,6,13,1,5,0,0,4,2,0,0,0,6,16,2,1,7,2,0,3,5,3,0,1,10,5,31,4,48,32,16,70,0,0,0,0,9,23,0,12,34,198,37,7,0.10571046682670472,0.0,0.0,0.11524001229205305,0.0,0.0,0.09370595063728307,0.0,0.10585376268164856,0.0,0.0,0.16907324425835207,0.0,0.0,0.0,0.14377348481705304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2438544716161005,0.0,0.0,0.11674890536051713,0.0,0.0,0.0,0.0,0.11540845100389252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11083541324200427,0.0,0.0,0.0,0.0,0.0,0.06817450589449968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10922717042096916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1069007765434407,0.0,0.1014986257685508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05522935587833448,0.0,0.0,0.0,0.08454631715624028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07085549763293363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11033426292557223,0.0,0.0,0.0,0.0,0.0,0.4308406972591236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10002579968358606,0.07056255746205295,0.0,0.10620037237988167,0.0,0.0,0.0,0.0,0.11214210001658256,0.0,0.0,0.0,0.0,0.0,0.15676594339908004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11092535252008903,0.0,0.07163214813015975,0.08039757351778065,0.11248338984569167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0999305597937131,0.0,0.0,0.0,0.1139737625130676,0.0,0.0,0.0,0.23683983164552586,0.2248721872575238,0.0,0.12032165421522575,0.0,0.0,0.10437633298562968,0.0,0.0,0.09027616107782806,0.0,0.0,0.0,0.0,0.0,0.09623483879155778,0.0,0.11942273822607676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0748224125087284,0.0,0.08442051535958314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09732399520489958,0.0,0.0,0.0,0.0,0.0,0.0,0.06164062330770687,0.0,0.0,0.0,0.0,0.0,0.11498263238275297,0.0,0.0,0.0,0.09129990256368904,0.11642514454735366,0.0,0.0,0.0,0.2543836803939564,0.1287268700293547,0.0,0.0,0.0,0.0,0.0,0.20380223546827536,0.0,0.07695847885542452,0.0,0.0,0.0750936826522281,0.0,0.0,0.272296299130407 fitness,D-Rex475,2018/04/04,"Cheap Gym Flooring/Mats? Hi There, I recently purchased a power cage and Olympic bar for my garage. I’d like to start deadlifting but want to put some flooring down first, right now it’s your topical garage floor. Does anybody have any recommendations on some cost effective flooring/mats I could use? ",4.352222222222224,7.479936074074079,3.653333333333337,84.90000000000002,77.14814814814815,7.303703703703704,29.37037037037037,8.344100000000001,2.459614814814815,244,11,43,5,6,72,46,54,0.0,0.851,0.149,0.7724,1,0,0,0,0,0,8,0,1,0,3,2,1,0,0,1,0,2,1,0,2,0,8,5,2,0,2,1,0,0,1,0,0,0,0,0,0,1,1,1,0,1,2,3,1,0,0,0,1,0,0,4,1,5,4,2,10,0,0,0,0,2,5,0,2,5,20,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2545399380160719,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29885173579394064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.327556445122238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3183832697311109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1828663024309556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3762794690235019,0.0,0.0,0.0,0.0,0.0,0.0,0.3695805991252682,0.0,0.0,0.31965405129213004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26493469594089875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3232789630022012,0.0,0.0,0.2207745289163016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheMagicalDude,2018/04/04,Front delt doing too much in upper chest training My upper chest is lagging too much and each time I'm doing upper chest exercises my front delt just took over even though I tried to put my chest in front of it and some times it even hurt my front delt. Help?,10.126792452830188,5.936455358490572,8.771415094339629,79.37523584905662,61.45283018867924,11.354716981132073,32.160377358490564,7.1686216300943375,1.8786301886792447,206,3,45,1,2,63,32,53,0.098,0.8540000000000001,0.048,-0.4215,0,0,0,0,0,0,2,0,0,0,0,6,1,0,0,0,0,3,5,4,0,0,5,5,3,0,0,1,0,0,0,0,0,1,0,0,0,2,3,0,0,0,1,0,6,0,1,0,0,1,0,5,0,5,4,4,14,0,1,0,0,1,6,0,1,2,27,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40702167657384297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2065268325212893,0.0,0.0,0.0,0.0,0.0,0.32984961753710096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4530083833761308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3097464403290181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30272705590128457,0.0,0.35933535467716626,0.0,0.0,0.0,0.3423334717569842,0.209193752229845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,xac3,2018/04/05,"Rest time when counting exercise calories? When i want to estimate my total calories burned in a workout using a calorie tracking app like my fitness pal, do i also count the rest period as total exercise time. Lets say i did 60 minutes of weight training, do i just count it as 60 minutes of exercise or what?",8.121468926553675,7.310405440677973,8.680000000000003,67.85977401129946,62.38983050847458,11.256497175141243,43.39548022598871,10.504223727775694,4.9137751412429385,247,14,40,5,3,83,41,59,0.0,0.889,0.111,0.644,0,0,0,0,0,0,5,0,0,0,0,4,1,0,0,3,0,4,4,0,1,2,6,6,6,0,1,2,0,1,1,1,0,3,1,0,0,2,0,1,0,0,4,0,0,0,0,0,0,1,2,6,1,6,4,4,7,0,0,0,0,2,2,0,1,6,30,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3138366660560866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4012997362918809,0.0,0.19172791271985676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3120865650656401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4576735437323154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3389449011583426,0.0,0.0,0.2314731530529748,0.0,0.0,0.4778900635527632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,HorniButCorni,2018/04/05,"When does the pain during workout stop? It is my first time in 4 months, and I have felt tremendous pain while working out. I felt like my muscles were tearing, and someone was sticking his finger into my already torn muscles. Does this pain ever stop? How can i get used to it?",2.984444444444442,5.196809296296298,3.2627407407407425,90.90633333333336,76.4074074074074,4.32,27.46666666666667,3.1291,0.6096488888888896,218,9,41,0,5,67,42,54,0.27,0.69,0.04,-0.9237,0,0,0,0,0,0,7,0,0,0,2,3,4,0,0,1,0,5,4,1,2,1,11,9,5,0,0,0,0,3,1,0,0,3,0,0,0,3,4,0,2,2,1,0,0,0,3,0,1,4,3,7,1,4,5,0,11,0,0,0,0,1,3,0,0,9,27,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21650614679843186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3433832690340437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17746968004246078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3767560839283697,0.0,0.0,0.16688343275495246,0.0,0.0,0.0,0.0,0.1025038303772528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0958510047046645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15660103910635031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6262961859486863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16623545254818126,0.0,0.0,0.0,0.0,0.0,0.0,0.3280557397655248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11440292749023208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16944955408251114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14283235314323792,0.0,0.0,0.0,0.0,0.0,0.0 fitness,metalupyourmax,2018/04/05,"So what is the actual verdict regarding going catabolic from fasting or poor meal timing? It seems so hard to find solid evidence on either spectrum. I've read sources saying it takes up to 72 hours fasted for your body to start breaking down muscle for energy, while others say working out fasted or missing a meal/eating your first meal late in the day will already tear down muscle. What are the ultimately the verdicts on this, can I fast and still build muscle?",9.912558139534882,8.530298976744188,8.985697674418606,68.93343023255818,59.2325581395349,10.925581395348836,36.61627906976744,9.516144504307137,3.523986046511628,376,13,60,5,4,118,67,86,0.084,0.8420000000000001,0.07400000000000001,-0.4453,0,0,0,0,0,0,7,0,2,0,2,3,1,0,0,5,0,4,3,1,0,0,7,9,6,0,0,3,0,1,0,0,1,0,2,0,0,6,2,2,0,2,1,1,1,0,1,0,1,0,3,3,0,13,8,1,21,0,1,0,0,4,7,0,3,12,40,9,2,0.0,0.0,0.2386069364345309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2698233710881754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2715959984520306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15768901788445105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2501952411444034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22347812938500014,0.2079804710885661,0.0,0.0,0.0,0.0,0.0,0.0,0.13896092830906692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2190333440639848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2407935487375157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2758184473095427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2445766264986985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3888890610546093,0.0,0.0,0.0,0.2225931382442708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1730657610119704,0.0,0.1952663680020292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1838414350870608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14257601465010275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17800652589067434,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ChoChoBear,2018/04/05,"Swimming vs Biking vs Jogging vs Weighted Walking? Hi. I'm trying to add some cardio into my workout plan to cut weight & increase my work capacity. I do resistance training three times a week & I plan to add light cardio in between. Which of these cardio exercises is the best overall? Is there any distinct advantages/disadvantages of each of the exercises or will they all settle out to be relatively the same? Anything I should know as a total noob? I'm a beginner & I'm looking to cut weight, build muscle, and get into shape. I'm not concerned about ""looking good"". ",4.674722222222221,6.831842212962965,5.806666666666668,74.805,71.31481481481481,7.7629629629629635,32.37037037037037,8.515128840125781,2.9056592592592585,461,22,76,8,9,153,74,108,0.051,0.877,0.071,0.6199,0,0,0,0,0,0,20,0,0,1,4,2,4,2,0,6,0,6,8,0,0,3,19,14,3,0,1,5,0,3,0,0,2,5,0,0,0,2,7,3,0,1,6,0,4,1,2,0,1,0,6,6,2,15,11,7,12,0,0,2,0,2,5,0,2,3,46,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5725930077578357,0.0,0.1197917337245307,0.0,0.0,0.0,0.0,0.0,0.0,0.14496091031861433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18486425693493064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09203394216358393,0.0,0.0,0.14775081790645855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09681041802915932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2958523923650384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10271764843547976,0.0,0.0,0.0,0.0,0.11959797452020393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14130126123693762,0.6435295753192889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12824325178769638,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BeerxBitches,2018/04/05,"I need a bit of basic help to understand calorie intake when trying to lose weight and gain a basic amount of muscle in the process. Am I even doing this fitness thing correctly? I’ve been going to the gym consistently for the last 4-5 (2-4 days a week) months and eating clean, just circa 2000 calories (haven’t been taking track as strictly as I could have, but a good estimate). For diet we talk lots of fruit, green, occasionally chicken, water, brown rice, protein shakes, oatmeal etc. Just to see what really happens. Haven’t been following a strict plan, just a bit of everything to get started. I wanted to lose weight/fat on my stomatch first and foremost. After a million different articles, I obviously decided to mix some strength traning into my fitness membership to get most for my buck Mon: (GYM) chest/Tricep + 25 min row Tue: (HOME) 20-30 min cardio + rounds of pushups, sit ups etc) Wed: (GYM): Back and bicep+ 25 min row Thu:(HOME) 20-30 min cardio + rounds of pushups, sit ups etc) Fri: (GYM): Shoulder-leg-abs Sat: Rest Sun: Rest In reality, I still have a good amount of beer stomatch but gained noticeable muscles in bicep/shoulder and a bit of chest (more than what I would have imagined in this time frame) What confuses me even more, is that you should be eating +500 calorie intake if you want to build muscle and roughly -500 if you want to lose fat/weight. I’ve been doing 2000 – as a nice middle ground, but since I’ve eaten not a lot actually, how come I’ve gained noticeable more muscle but still run with a little belly that hasn’t been as small as I’ve would have hoped now. To summarize: My overall goal was to lose the weight most importantly, but was mixing in some weight traning to get toned, but ended up not losing much weight but got bigger than expected? Should I give it more time or should I change something that I miss in this context? Why do I still run around with more belly?",5.809910693302001,6.324352400000002,5.928237367802588,81.21268507638075,66.89189189189189,8.70505287896592,29.60047003525264,8.587818076936951,2.1027121034077547,1508,50,290,21,23,478,199,370,0.047,0.826,0.127,0.9803,1,0,2,0,0,0,74,1,3,0,12,13,13,0,2,16,0,26,15,2,1,2,52,47,23,0,14,15,0,7,0,0,5,2,0,2,0,11,12,11,0,3,5,1,6,5,8,0,2,10,11,20,5,46,30,22,47,0,6,5,0,8,19,0,11,20,168,31,1,0.0,0.0,0.0764905566999504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06977753886649382,0.0,0.0,0.0,0.060271732504005936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2567219914959363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08291888104002372,0.0675200630598778,0.0,0.0,0.0,0.06258249289425842,0.0,0.0,0.05055058726995389,0.0,0.0,0.0,0.0,0.08189361153875817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16041087124107747,0.0,0.0,0.06942412314165873,0.0,0.2622534844035035,0.10354253974622518,0.0,0.0,0.0,0.0704456374259368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06667258820720559,0.0,0.0,0.0,0.0,0.12285573635890495,0.07519217057648091,0.04454689760797825,0.13148797863629094,0.06269009107852648,0.0,0.0,0.0,0.06931387840470159,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05253851083559671,0.0,0.07862459709356089,0.07785206163023906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0638926530687251,0.0,0.0,0.0,0.0,0.0,0.0,0.07856041504069748,0.0,0.0,0.0,0.4384529556374418,0.0,0.1332769440435658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0625646082465807,0.0,0.057620565734889675,0.05812004354688845,0.0,0.0,0.0,0.0,0.0,0.0,0.17847925973413792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.050214193400730064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.062461148107618686,0.0,0.0,0.0,0.0,0.06483927470453238,0.0,0.0,0.0,0.0,0.06034310669661872,0.0,0.0,0.05547993115086328,0.0,0.18779043161661085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.058934303941266385,0.06300133208610698,0.0,0.0,0.0,0.0,0.05207422012969007,0.0,0.0,0.0,0.09141158170511912,0.0,0.0,0.0,0.0,0.05321695047607867,0.0,0.0,0.08159952662114965,0.0,0.0,0.0,0.0,0.13869707348794824,0.0,0.06287416029928884,0.5726966811444315,0.0,0.0,0.07072851720076846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.111362149487612,0.0,0.0,0.0 fitness,ausstieglinks,2018/04/05,"I am able to maintain 185BPM biking as a 30m who's not overly 'trained' without feeling bad, is this normal/safe? Hey! I've never been a trained athlete or anything, but ever time someone seems my heart rate numbers on Strava, they comment that I'm able to maintain a really high heart rate. No one's ever said anything to me that it's a problem, but I'm just not sure. When I commute, I usually try to maintain 175BPM, which feels to me totally reasonable. I'm not even slightly out of breath, just ticking along comfortably. If I go hard, I average around 185BPM. Based on descriptions I've heard from others, I should be exhausted and ready to throw up. Instead, I'm just slightly out of breath at that level, but I can maintain as long as I want. An example is a 60KM race that I did. I had a 175BPM average for 2h 10m, including starting grid and finish roll out. As for fitness level, I ride 100KM commuting a week and try to go for 40-80km rides each weekend when the weather is nice. I'm wondering what's up. Am I going to kill myself?",3.8629541864139014,4.890707459715647,5.107374407582942,83.49951342812008,71.55924170616113,8.091121642969984,31.128278041074253,8.447377352677275,2.355904012638231,818,36,163,13,15,272,128,211,0.109,0.8079999999999999,0.083,-0.7472,0,0,0,0,0,1,29,0,0,1,0,10,7,1,0,9,0,11,5,4,1,5,34,27,14,1,4,12,0,3,0,0,1,1,2,0,0,10,9,0,0,5,2,0,6,6,4,0,1,5,5,17,3,30,20,2,32,0,0,0,0,6,14,0,4,12,102,27,0,0.3157886754722401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2598671729747133,0.14055943612869842,0.0,0.0,0.0,0.0,0.13183517675876702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10428772093774234,0.2856489362075061,0.0,0.0,0.0,0.0,0.0,0.0,0.1596722427068076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2692049724356342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14144231300298646,0.0,0.0,0.0,0.0,0.374211100897796,0.0,0.1668240368189032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17468669071263446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1397315202514196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12177784713925717,0.0,0.0,0.0,0.15470292683922038,0.0,0.0,0.0,0.0,0.10699328958757373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15108355711737514,0.0,0.0,0.0,0.0,0.0,0.0,0.10115115586934544,0.1623416764575464,0.0,0.0,0.0,0.0,0.15019367262657216,0.0,0.0,0.0,0.0,0.14374107497836466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13378335997732188,0.0,0.0,0.0,0.11175842492732213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14881354471356084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0920694580865604,0.0,0.0,0.0,0.0,0.21439978173258112,0.0,0.0,0.0,0.0,0.0,0.173898305872324,0.0,0.09313017129799228,0.0,0.12665331369228192,0.0,0.0,0.0,0.0,0.0,0.0,0.15220450710503805,0.17122967395331276,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Onehandedheisenberg,2018/04/05,"Help me work out r/Fitness! Hello r/Fitness, I've been working out for the past month and a half or so on a consistent 4-5 day basis. I have was born with a birth defect to the right hand so I really only have one and a half hands. Certain things I cannot do right now such as deadlifts, really anything that you have to have a forward grip. I can manage bicep curls to an extent with my right arm but I am plateuing in weight between 20-25 pounds because of the lack of grip, not because of the weight itself. I've tried lifting straps they do nothing for me as they don't give me the forward grip that I do not have. Attached is an imgur album, does anyone have any workout suggestions or things to buy that may help? I see people with less appendages doing more and I feel bad, I just don't know what will work for me at this point so any help is appreciated! https://imgur.com/a/fhLuQ",5.094651515151519,5.28983750555556,5.541818181818184,84.47590909090911,68.3888888888889,8.101010101010102,28.03030303030303,7.686295010490155,1.4925000000000002,701,21,145,7,11,225,108,180,0.056,0.8440000000000001,0.101,0.7807,0,0,0,0,0,0,23,0,1,2,3,6,3,0,0,12,0,21,6,4,0,1,19,25,11,0,1,6,0,8,0,0,2,0,0,0,0,8,8,2,0,2,1,1,2,5,2,0,3,2,9,17,1,21,21,4,17,0,0,1,0,9,11,0,3,8,99,25,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2190475699409309,0.0,0.0,0.0,0.0,0.11261428720255245,0.0,0.13253558553020306,0.0,0.0,0.0,0.0,0.0,0.13447525630258206,0.1963568119822968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10386796888950804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14094142530588996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08143488820777935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15449984769642072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3238578641923946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08851231280706683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1285535764052861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1545378326821911,0.0,0.0,0.0,0.10913589524192427,0.12249054914838063,0.0,0.0,0.0,0.0,0.15374643152810424,0.11165613722915546,0.0,0.0,0.0,0.15225023107357705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20635353849029686,0.0,0.0,0.0,0.0,0.4126235181582408,0.0,0.0,0.0,0.0,0.12834099342504054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21399725575852735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10934663383681932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3922462907804221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3517526434254956,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ultimatenormie77,2018/04/05,"How do I know when I've progressed from 'beginner' to 'intermediate'? So for some context: I'm a 5'9"" 18 year old male, currently at 165 lbs who's been going to the gym since February of 2017. My 1RMs are: Bench: 165 lbs Squat: 180 lbs Deadlift: 190 lbs OHP: 90 lbs If those numbers seem low, that's because I spent the first 4-5 months totally fucking about and switching between routines like an idiot, and making generally very little progress past my noob gains. I also have pretty low control over my overall diet although I try and make sure I get enough protein, but I can't really consistently hit all my macros. The thing is, I want to start making serious gains, since deciding this I ran an 'okay-ish' PPL routine and recently switched to nsuns. However, like the dumbass I am, I'm only doing 3 days of nsuns and dropping the front squat day, because I can only hit the gym 3 days a week. Anyway, I feel like a total fuck up thinking about all the overall wasted time at the gym. Based on my current stats, should I go back to basics and follow the r/fitness wiki's suggestion of a Greyskull LP progression into a 5/3/1, or do I go with something of an intermediate difficulty? ",10.453995169082127,6.8931762739130455,10.281014492753622,66.87002415458937,60.17391304347826,13.17874396135266,42.946859903381636,10.980518767755715,4.6099323671497565,933,40,174,17,9,310,155,230,0.111,0.8009999999999999,0.08900000000000001,-0.7945,3,0,1,0,0,0,32,0,0,0,7,8,10,3,0,17,0,11,3,0,5,5,30,33,14,0,3,3,0,1,3,0,1,0,0,0,1,5,8,1,1,5,3,1,6,1,6,0,1,3,1,18,4,21,27,6,33,0,2,0,2,3,9,2,4,20,95,23,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12487683690334632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12007330595578525,0.0,0.19038088058707928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1751407457254977,0.0,0.0,0.0,0.3021205403929464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16134952169286926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07895649542784985,0.11155693077370442,0.0,0.0,0.0,0.13282508648869162,0.0,0.0,0.0,0.2887249609486799,0.08158437245998428,0.0,0.2662389005745752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0858185253920687,0.0,0.0,0.0,0.0,0.0,0.0,0.2288678590753742,0.1565080073078732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3127033736765776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12464117150599947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16385806300529515,0.0,0.0,0.23752533334637854,0.0,0.0,0.0,0.0,0.14906730622658787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15886544274159886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10003668315205792,0.0,0.15418390258010287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14215735104520574,0.0,0.0,0.0,0.2583455210626661,0.0,0.0,0.0,0.0,0.12021549757548645,0.0,0.0,0.110527082443511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14717393284634367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10374222718130097,0.1000576102686118,0.0,0.0,0.09105504655313752,0.0,0.0,0.0,0.0,0.1060187738277369,0.0,0.0,0.0,0.0,0.0,0.0,0.12884396042971594,0.09210407293880013,0.0,0.12525786090233626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10055849074479713 fitness,fatgirlsneedfoodtoo,2018/04/05,"Opinions on 5/3/1 variant Hi guys. I’ve been running 5/3/1 for 4 cycles now and I am seeing constant gains in strength and also a bit of muscle mass, very probably due to the fact that I am a beginner weightlifter. My routine is mainly BBB, with 5 sets of 10 reps with a weight close to the one in my first set of the day, maybe a little lower. The problem is that in squats and deadlift days I am wiped and can’t really do any other accessories. Now I’ve been thinking, what if I were to move the 5x10 sets to a different day. Basically move the “accessory” squats and deadlifts to my upper body days and viceversa. That way, in addition to having a more balanced distribution of effort between upper and lower body days, you would also be able to hit each group twice per week and maybe have enough juice for other accessories. Did anyone try this? Is there a downside I am not seeing? Thanks",5.616849529780563,6.2198544885057485,6.041159874608152,79.92437304075236,67.33333333333334,8.856008359456636,29.61128526645768,8.841846274778883,2.2637655172413798,707,24,134,11,11,228,109,174,0.066,0.9,0.034,-0.5293,3,0,0,0,0,0,19,0,1,0,4,5,3,0,0,13,0,17,3,2,0,1,20,22,11,0,3,2,0,2,0,0,1,0,0,0,1,7,13,1,0,1,1,0,3,2,1,0,3,4,4,9,2,21,15,5,29,0,0,2,0,4,10,0,2,12,89,16,0,0.14621651282844927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2338585849646796,0.0,0.0,0.0,0.099432242701216,0.0,0.0,0.0,0.0,0.10223798547291066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1596305622638611,0.3248271671982366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15800810599973053,0.0,0.0,0.0,0.0,0.4714877729202361,0.0,0.0,0.0,0.0,0.1527651353073559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15108074388938636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12437169111713875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14477733582756447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14654735831029114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2937882799425173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3108100265847138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09908009320565192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15764613106777695,0.13990945580543698,0.0,0.0,0.0,0.0,0.0,0.0,0.09367004220569494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23303126001708285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1346165202043951,0.0,0.0,0.0,0.09368963745644776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09927141430654132,0.0,0.0,0.0,0.0,0.0,0.0,0.12064393611546992,0.0,0.11605986206476092,0.11728606694688815,0.17805232166715235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10386801555663212,0.0,0.0,0.0 fitness,bukowskifan,2018/04/05,"Diet, rest days, and the ""Size vs Strength"" question. I have been weightlifting at a regular, but unserious level for the past two years. Due to my schedule changing and my goals/life priorities shifting, I am now very committed to it, and have been going strong for the past month. Since I am still just getting my fundamentals/foundation set, do I need a rest day? I'm doing a 4 day cycle, so even without a rest it's 5 days until I work a specific muscle group again. My feeling is since I'm not really doing hardcore stuff yet, and IF my body isn't talking to me and feeling tired or over-sore, then why can't I? Today, for example, is my rest day and I feel very spry and pain-free and I really want to go to the gym mentally and physically! Second, is diet. My friend claims that I need to be eating a lot more calories than my normal diet (and more protein, clean carbs yadda yadda) to get stronger. While trying to build strenght and size at a beginner level, should I stick with CICO type diet, or be trying to eat a bunch. I don't want to get fat, but he says that ""to get stronger you need to pack on calories, and you have to accept that you will gain some chunk, and then shred that in the next cycle. True? diet thoughts in general for a semi-beginner?",4.7949851778656125,5.196733169960474,5.781618083003952,81.77503582015811,69.0790513833992,8.696541501976284,28.46072134387352,8.660442795831766,1.9845021739130435,984,32,199,15,16,326,142,253,0.015,0.809,0.17600000000000002,0.9906,0,0,0,0,0,0,41,0,3,0,4,7,5,0,0,14,0,20,10,2,0,2,41,37,23,0,8,9,0,4,0,1,2,2,1,1,0,7,14,8,0,6,2,0,2,5,0,0,2,3,5,23,5,26,30,9,32,0,0,0,0,9,7,0,6,22,130,30,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14034838665734675,0.0,0.0,0.0,0.0,0.0,0.0,0.13366347058866015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40743235135647743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2585789087033606,0.0,0.0,0.0,0.0,0.0,0.08345418463476642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19166182802848047,0.0,0.0,0.0,0.0,0.0,0.0,0.13853824757780486,0.09761910174025773,0.0,0.2640544412802732,0.0,0.14361730075363674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10741979792102464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12733291503930325,0.0,0.0,0.0,0.10085281626293748,0.0,0.0,0.2810648178244742,0.0,0.0,0.134376592675224,0.0,0.12379795534784414,0.0,0.0,0.0,0.0,0.0,0.0,0.13444724362006708,0.0,0.0,0.0,0.2412342160143683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14154295397686806,0.0,0.0,0.0,0.16188842103433804,0.0,0.0,0.0,0.0,0.0,0.0,0.10048003766400257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20903906031428615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10090472567240308,0.0,0.0,0.0,0.14464260306577525,0.0,0.0,0.0,0.0,0.0,0.10155680579279754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10030923045572324,0.0,0.14522282855454716,0.11976675024859924,0.0,0.0,0.17156918196578427,0.0,0.1234273672855214,0.0,0.0,0.0,0.0,0.20850696621030815,0.14905115272793928,0.0,0.0,0.0,0.0,0.0,0.114012863657449,0.0,0.0,0.121798644403883,0.0,0.0919856288959569,0.0,0.0,0.0,0.0,0.0,0.08136642867060317 fitness,skyp3nis,2018/04/05,"Started a new program, not sore I've been working the nsuns program for the last month and I've made some progress. According to the app, my TM on bench went from 180 to 195, squat 205 to 225, dl 245 to 260, ohp 105 to 115. However, I don't have time for accessories with the program, just the two main lifts. After speaking with some bros, they told me that the main lifts are where 80% of gains are made, so I thought it was fine. However, I'm not nearly as sore as I was running a different 5 day split program. Is it just because I'm used to lifting now or is it just because I'm not working hard enough?",5.1092238470191225,4.374777582677169,5.515635545556809,87.83259842519688,68.44881889763779,8.831946006749156,33.103487064116976,7.957251820313856,2.0799030371203595,471,19,108,5,7,151,83,127,0.0,0.897,0.103,0.8596,3,0,0,0,0,0,17,0,0,1,4,6,1,0,0,8,0,9,2,0,3,0,16,19,5,0,0,7,1,1,0,0,0,2,1,0,0,4,3,0,0,1,0,0,2,4,0,0,1,8,2,6,1,17,11,5,13,0,0,0,0,4,3,0,3,8,61,10,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28943291492802564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15310295935164298,0.0,0.0,0.0,0.0,0.2480318222935884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24529701849156835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21266321283994366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19351217847203794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4492660633806579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.189489918723875,0.0,0.0,0.0,0.0,0.2292817987545676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16803250174842765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1884685884899236,0.13842948651940565,0.0,0.0,0.22684527935722426,0.0,0.0,0.0,0.23190469698197494,0.0,0.0,0.2050368402031238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22007160195545492,0.0,0.0,0.0,0.0,0.0,0.3456591494245639,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Spidey007,2018/04/05,"New workout schedule So I've been thinking about returning to my old swimming team in a week or two. Haven't swam since August of 2016. Since around late September or late October , I've been hitting the gym. I can say that I've gotten much stronger. My chest is much more bigger than it used to be. My arms are bigger.Great progress. On top of that, I want to swim again to shed more fat , and get definition. I've been thinking about swimming 3 days a week , including the occasional Saturday morning. I've been using the StrongLifts 5x5 routine for a couple of months now. For Monday, Wednesday, and Friday's, so swimming would be on my off days, excluding sundays. Does this sound alright? Edit: Jesus don't downvote. Just asking for advice.",2.7606428571428587,5.555165707142862,3.3310714285714305,86.76517857142859,81.21428571428572,5.7857142857142865,26.607142857142854,7.1686216300943375,1.5339285714285724,589,25,106,8,16,184,95,140,0.0,0.92,0.08,0.8176,0,0,0,0,0,0,23,0,0,0,3,8,1,0,0,6,1,12,3,3,2,0,12,21,6,0,2,3,0,0,0,0,1,1,2,0,0,4,3,1,0,2,7,0,5,2,0,0,1,5,2,6,1,18,12,4,30,1,0,0,0,3,7,0,2,18,60,10,2,0.0,0.0,0.0,0.0,0.0,0.1782248574107365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16236163330179074,0.17050568609335245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20180592555057889,0.0,0.2352469303687505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15960665265476429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09528881996392824,0.0,0.0,0.0,0.0,0.2010804970349699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41147724768119626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1455782497751479,0.0,0.2681484419331448,0.0,0.0,0.1761489117351238,0.0,0.0,0.0,0.0,0.0,0.19138274885926107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14504015418201058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3017420996539755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23373034132445145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17816398956013846,0.0,0.0,0.3150447742783965,0.0,0.0,0.1075756074303882,0.0,0.2925970598705954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1295613228305554,0.0,0.0,0.0 fitness,Greated,2018/04/05,"What's wrong with my routine? Ever since I was sick almost 2 months ago my progress stopped. So I was sick/vacation and didn't train for 2 weeks, I came back and had lost quite a bit of strength which I still havn't gotten back to. As of today I could only to 80 kg bench x 2 and before I could do 85 x 2. I'm getting there but my progress is really slow right now. Here's my program: https://i.imgur.com/0kGb40v.png - modified N-suns I'm eating fine, so what's wrong with my program? /thanks",1.0114666666666672,3.4625442799999995,1.9380000000000024,96.01066666666668,86.2,4.933333333333334,20.333333333333336,6.42735559955562,0.06923333333333348,388,12,85,4,12,121,68,100,0.127,0.765,0.108,-0.197,0,0,0,0,0,0,20,0,0,0,5,9,6,0,0,1,0,8,2,0,0,1,12,15,7,0,2,1,0,0,0,0,0,1,0,0,0,3,6,1,1,0,0,0,1,1,3,0,0,7,0,11,3,8,6,1,13,0,1,0,0,0,1,0,1,11,44,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.1740592072988502,0.0,0.1966238205435549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3019738215635486,0.0,0.0,0.0,0.16708589591767065,0.0,0.0,0.0,0.21437169529480546,0.0,0.0,0.0,0.0,0.22458083889498112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31355120812226145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20092289451687387,0.0,0.0,0.0,0.0,0.0,0.0,0.17761673419062488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10258876665175376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2143475680899302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15673080117276014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14933883942358855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20885052865591447,0.0,0.0,0.12579173725379264,0.0,0.0,0.0,0.0,0.16768835840547067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16242907542632035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1568114712386583,0.16416378593712738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18077974068150476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1861240906885716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1575062610147591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4293725264231429,0.0,0.0 fitness,DaniMapache,2018/04/05,"Are Traps Best Trained With Back Or Shoulders? I've been lifting for four months now and I'll be changing my routines the next week. This months I've been training traps the same day I train shoulders but recently I've noticing that some back exercises also work my traps and this is what triggered my concern. What do you guys think?",3.8472395833333337,6.322882578125004,3.135625000000001,91.58020833333336,74.78125,5.516666666666668,29.416666666666664,6.42735559955562,1.2881541666666665,271,12,52,2,6,79,46,64,0.0,0.951,0.049,0.4515,0,0,0,0,0,0,4,0,1,0,2,4,1,0,0,2,0,6,3,2,1,0,9,7,5,0,0,2,0,0,0,0,0,1,0,0,1,5,3,0,0,1,1,0,0,0,0,0,1,2,0,5,1,2,4,3,9,0,0,0,0,2,0,0,2,9,32,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21254837739710505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4087449199143576,0.0,0.0,0.0,0.0,0.0,0.2789252340357262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2811655645359123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17140950564103774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2631691953380476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4242945195829917,0.0,0.0,0.0,0.0,0.0,0.2826656406088192,0.0,0.0,0.0,0.3025982815474704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2624308809128397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17030446347136344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21319690465598606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19349483567813966,0.0,0.0,0.0,0.0,0.0,0.0 fitness,The_German_Soldat,2018/04/05,"Would appreciate some advice or tips about my workout program Hi all, this is my first time on this subreddit so I have very limited knowledge about technical terms and exercise stuff. I’ve been following a specific regimen for the last month or so. I knew my goals and did some research on how to reach them. Found a very reliable source in achieving said goals. Here’s the link to his specific article. He’s a Navy SEAL and fitness expert, and he’s written several books. http://www.stewsmith.com/linkpages/washboardabs.htm I’ve been following his recommended steps to the letter, and I feel much better since I’ve been following it. I’m a 19 year-old male and I weigh 155 lbs; I’m 5’10”. In terms of his section about dieting, I’ve gotten my calorie intake to below 1500 per day; I eat a very healthy diet. For the cardio exercise, I do more that what he suggested and I walk for over an hour every day of the week. For the abdominal workouts, I do a lot of reps of the advanced exercises he has listed. There is a Pilates bench at my house that has a lever and coiled springs, and I use that for some of the exercises too. I just started using my TRX suspension trainer the other day so I’m fairly inexperienced with it, yet I enjoy using it. He said that by about four weeks I should be able to see the muscles. I’m almost at that point and while I can definitely feel them, I can’t really see them. Is there anything I’m doing wrong? I’m very inexperienced when it comes to fitness and stuff. Any help and tips would be appreciated!",3.9526262626262634,5.980392383838385,5.054647811447812,79.98286060606063,72.97306397306396,8.523043771043772,27.36821548821549,9.174902378510234,2.368036336700337,1226,46,234,28,25,403,163,297,0.02,0.8740000000000001,0.106,0.9654,0,0,0,0,0,0,38,0,0,3,7,15,3,0,0,19,0,20,9,0,4,1,37,44,20,0,3,3,0,2,0,0,3,5,2,0,1,15,14,4,1,6,7,0,7,1,1,0,2,10,6,26,2,30,29,10,36,0,0,2,0,18,12,0,7,17,146,41,6,0.1293132677559291,0.0,0.0,0.0,0.0,0.12636342863557493,0.0,0.0,0.12948855839473636,0.0,0.0,0.0,0.0,0.0,0.0,0.08793745641493042,0.0,0.0,0.0,0.0,0.0,0.0,0.1064138011586469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11436707679887935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11139192999249233,0.0,0.0,0.0,0.0,0.0,0.0,0.2501890796485403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13231975600700174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10895200531987616,0.0,0.0,0.0,0.0,0.0,0.13076934721270694,0.0,0.0,0.0,0.0,0.10999379949347984,0.0,0.14178532355214085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08667595757010213,0.0,0.0,0.0,0.12734752056542412,0.14921014905867105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1054075724330182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10993751595987523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10321661660224518,0.0,0.09506013077589456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13569252167683615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12224283577129985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08284139057991152,0.0,0.0,0.0,0.0,0.0,0.24601306015248295,0.0,0.0,0.0,0.20609186431251966,0.0,0.0,0.1460871850059192,0.0,0.106969271374142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0915285964893831,0.0,0.0,0.0,0.0,0.0,0.2960655073045753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07540360633823473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33505543303473634,0.0,0.4267879547184363,0.0,0.0,0.20745460667547536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18372087046981486,0.14138375835424966,0.0,0.08327350473279647 fitness,aidanm224,2018/04/05,Abs are uneven I’ve been working out for over a year and I incorporate ab and core training frequently. I noticed that the left side of my abs seem to be more defined than my right side. Do I need to lose more belly fat or do ab exercises that work one side?,3.02611111111111,4.1114299444444455,4.534259259259262,86.5991666666667,73.62962962962962,7.622222222222224,26.462962962962962,8.07648339933343,1.4134962962962965,203,7,45,3,4,68,41,54,0.053,0.947,0.0,-0.4019,0,0,0,0,0,0,3,0,0,0,3,0,1,0,0,2,0,5,2,1,0,0,6,7,3,0,1,1,0,0,0,0,0,2,0,0,0,2,3,1,0,1,1,0,0,0,1,0,1,1,0,5,0,7,5,2,9,0,1,0,0,0,7,0,2,2,27,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3656369234128474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37648696678334187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2495300650040276,0.0,0.0,0.0,0.0,0.0,0.0,0.3831375422783425,0.0,0.0,0.22803900122355006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2873917108988188,0.0,0.0,0.0,0.0,0.0,0.3063609998273445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4899904613215336,0.0,0.0,0.0,0.0,0.0,0.2167119712008996 fitness,Mullen_S,2018/04/05,"Unsure about lifting and cardio as a beginner I'm 16, 5'10 135 pounds and have a couple questions as a beginner. My goals for lifting are aesthetics, ie: Increasing shoulder width, increasing chest, and increasing biceps, aswell as psychological benefits of working out and having a hobby. I plan on joining a gym in around 2 weeks as this is the soonest time I possibly can and running the Phracks GSLP as the wiki suggests. Now my question is that how I can fit cardio into this routine. The wiki says have one day of light cardio per week but what I really love is the feeling after high intensity cardio such as after a basketball game or after sprints. I am unsure how lifting 3x per week along with HIIT multiple times per week will affect me. My main concerns are possibly burning out very quickly or not being able to perform when lifting and not getting maximum gains. If anybody has some answers I would be very grateful.",6.945534290271135,8.015970666666671,7.379160021265285,69.84583732057416,64.55555555555556,9.72695374800638,37.767676767676775,9.800150414767053,4.104667836257312,748,38,115,15,11,245,114,171,0.038,0.8690000000000001,0.093,0.8866,0,0,0,0,0,0,14,0,0,0,5,8,2,0,0,11,0,16,8,3,3,0,27,20,19,0,2,6,0,1,0,0,2,4,1,0,0,4,12,0,0,4,2,0,4,2,0,0,1,0,3,10,2,22,16,5,28,0,0,0,1,6,9,0,6,15,84,14,2,0.17431488498708386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15517720454023862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1928761047161069,0.0,0.11241868010603533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08813884342573147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09107233282419423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18417324654015002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15732598940833756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11812027737192984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3930276830603735,0.0,0.0,0.0,0.0,0.0,0.0,0.3905451300421345,0.0,0.0,0.0,0.1116705789104557,0.0,0.0,0.0,0.0,0.0,0.0,0.13862219302890788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2032888224782808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.287656071691862,0.0,0.0,0.5592995448994542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1269033123508573,0.0,0.0,0.12382829295644462,0.0,0.0,0.0 fitness,dingledangles,2018/04/05,"Lack of variety for effective side delt exercises? I've always had lagging side delts and there aren't really any options for training them other than lateral raises and variation son the lateral raise. - Shoulder Pressing variations works front delt with almost no side delt activation (for me at least). - Upright row is garbage for your joints. Not an option. EVER. - Face pulls and reverse flies hit the rear delts but only partially hit side delts for me. I've been able to bring up my rear delts in size and strength but my side delts are still tiny. I try to trash them with high volume lateral raises (single arm cable and seated variations with drop sets), but I feel like it isn't enough. ",5.540157480314961,7.611198803149606,5.344102362204726,79.36812204724411,68.84251968503939,8.859527559055119,28.44803149606299,9.3871,2.6474951181102355,556,20,96,12,10,172,87,127,0.056,0.871,0.073,0.6482,0,0,0,0,0,0,17,0,1,2,3,3,2,0,0,3,0,6,4,3,1,1,19,10,8,0,1,4,1,2,1,0,0,1,0,0,0,2,8,0,0,2,1,0,3,4,0,0,0,2,2,9,2,15,6,4,19,0,0,0,0,4,9,0,3,6,52,11,1,0.31973290704509955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32016632108293386,0.0,0.0,0.0,0.266043391930678,0.0,0.0,0.21742934089923102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33036956297107706,0.0,0.0,0.2892167194766766,0.0,0.0,0.0,0.0,0.0,0.0,0.1616665647009439,0.22841725267867474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3378153708478726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15620534804927785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2431712835243889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2048290874820862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2553391125820498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21707765606439247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2327693643293766,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TerpsMakeMeDrink,2018/04/05,"Overexertion? Help! I've recently started a diet and exercise program as I want to be at a healthy weight when my daughter is born in October. I go to the gym 3-4 times a week and burn 500+ calories, and my calorie intake is down to about 1200 calories. I need to lose about 38 pounds (started at 213, wanna get to 175) to get to goal, but I've lost 7.3 pounds in 17 days. I feel like this is probably a pretty big drop. My dilemma is that I love going to the gym now. I just feel better about myself, and I am not as hungry anymore despite working out. Can I maintain this pace or do I need to slow down? I feel great but hear that 2 pounds a week should be the max I lose at a time.",2.7414285714285707,3.1859237210884364,4.3511632653061225,90.04919387755105,73.6938775510204,7.240544217687075,26.944897959183674,7.1686216300943375,1.1152889795918366,525,18,122,5,10,177,89,147,0.085,0.73,0.185,0.9538,0,0,0,0,0,0,19,0,0,0,6,6,7,0,0,9,0,10,4,0,0,0,18,25,10,0,5,5,1,4,1,0,1,1,1,0,0,4,5,2,0,3,3,0,2,1,3,0,0,1,5,15,4,23,21,0,24,0,3,0,1,4,9,0,1,13,72,19,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17745399889737645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15825218246815456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11539733576096325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2714225349058175,0.12783016255907892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1869707874089072,0.0,0.2033841178906568,0.0,0.0,0.19727486853880047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20167111327200385,0.0,0.1199353855752325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08741789334900313,0.0,0.0,0.0,0.0,0.4003617419270133,0.19532710496950628,0.0,0.16149451324775874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2653539174057635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18203974625183453,0.1929206287320064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17667529210523528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25330017270903743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20867518175671584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10553964271393622,0.0,0.2870593984595771,0.21789285668198446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13026575414973296,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PRFinklemeister,2018/04/05,"Any Tips On Finding Cheap Dumbbells? I'm ready for 80lb dumbbells but they are getting really expensive. I've checked local gyms and they have not been friendly about selling old equipment. Local stores (Walmart) don't seem to carry anything much over 30-40 lbs. Sports Authority will sell me a $1,000+ full set but will not special order a couple 80lb dumbbells. Mail order is what I've been doing but 2 80lb dumbbells are going to cost me $250!",3.184185393258428,5.3233321797752815,4.128525280898876,85.27795646067419,75.51685393258427,5.798314606741574,27.97893258426966,6.6274283507984215,1.3983584269662923,360,15,66,3,8,116,66,89,0.14,0.821,0.039,-0.7368,0,0,0,0,0,0,13,0,0,2,0,1,2,0,0,2,0,10,0,0,0,0,8,14,4,0,0,5,0,0,0,1,2,0,0,0,0,1,1,0,0,2,2,7,1,3,0,0,0,2,0,4,2,6,10,2,10,0,0,0,0,4,5,0,1,1,31,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25216199782617504,0.0,0.0,0.0,0.0,0.0,0.0,0.3051431982502263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4102917424903813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33891158226470103,0.0,0.0,0.0,0.2864851617806236,0.0,0.19373175428911588,0.0,0.2107385998612113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27258637521834456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38910037600647657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23754895129969056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33756946548298183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Pooshmeu,2018/04/05,"How do YOU know if you are pushing yourself hard enough? How do you know if you are pushing yourself hard enough to improve , be it lifting, CrossFit, cycling, running, sports whatever... But just a little bit below that injury line?",4.602804878048783,7.413434097560978,4.236768292682928,82.94344512195124,73.87804878048779,5.0756097560975615,34.640243902439025,5.985473137389443,2.2409951219512205,182,10,28,1,4,55,29,41,0.133,0.802,0.065,-0.264,0,0,0,0,0,0,10,0,4,0,0,5,0,0,0,1,0,5,0,0,2,0,8,7,5,0,2,4,0,2,0,0,0,0,0,0,0,2,0,0,0,2,1,0,3,0,0,0,0,0,2,4,0,2,6,3,5,0,0,0,0,4,2,0,2,0,22,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3309069426409261,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6263671109510554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5430365320021351,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3331519130142267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30378605201180353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,H3xu588,2018/04/05,"Question for a beginner I hear that when you are choosing your carbs, you want to stick around something that has a good ratio of carbs and fiber. Otherwise, you are going to be hungry again sooner and hypoglycemic if you have something with bad ratio. So my question is, can I get a bread or something that doesn't have the greatest ratio, and supplement the fiber from another source to help that ratio? Any comments would be appreciate. I just want to learn. Thanks",5.25064784053156,7.429814197674418,4.8432890365448475,82.22081395348839,69.81395348837209,7.70498338870432,28.564784053156142,8.418075326091056,2.169055149501662,375,14,65,6,7,114,58,86,0.075,0.775,0.151,0.6036,0,0,3,0,0,0,9,0,5,0,0,5,3,0,0,5,0,11,1,0,0,0,15,17,7,0,4,3,0,0,0,0,1,0,1,0,0,4,5,1,0,4,0,0,1,1,1,0,0,0,1,9,2,9,14,1,5,0,0,0,0,10,1,0,4,3,48,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15532485584016628,0.23950506087292364,0.0,0.0,0.0,0.0,0.0,0.0,0.20333099994472909,0.0,0.0,0.0,0.0,0.19071062787777585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11933343273780125,0.0,0.12980918189728655,0.19157727981766254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2574317257184067,0.0,0.15309665713845558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.511737094699498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5275174973369544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21028683479746949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26944118981391396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16225405466531562,0.0,0.0,0.0 fitness,Trools,2018/04/05,"Beginner: Questions about 5x5, deadlifts and general advice. Hi Everyone, Started to do some weightlifting over the past 3-4 months and decided to add more structure to my training. I've been reading great things about the 5x5 beginner program and thought I might give it a go. Before I start with the program, I wanted to get a few questions out the way. * The 5x5 program only has 1 set of deadlifts every other day. What is the reasoning behind this? * What should I select as my starting weight for the different exercises? 75% of 1 rep max? * Any good recommendation-threads on weight measurement and digital body fat analyzers? Do I just go for a standard scale + fat measurement clamp-thing. * Can you recommend other beginner routines? My current workout is around 1½ hours: (varies quite a bit) 5-10 minute warm-up rowing. 3 x 10 Deadlift (90kg) (1 rep maxed 150kg with decent form yesterday). 3 x 10 Frontsquat (50kg) 3 x 10 Benchpress (70kg) followed by different isolation exercises. 3 x 10 dips 3 x 20 weighted sit-ups. 3 x 10 biceps curl (35kg) Other info: Age 30 Weight: around 76 kg (need a scale) Bodyfat: Not sure Height: Around 180 cm. Goals: More muscular, energy and just have fun training. Training: Enjoy Compound movements + Calisthenics. Workout routine: Monday - Rest / Tuesday - Weightlifting / Wednesday - Martial Arts (BJJ) / Thursday - Rest / Friday - Weightlifting / Saturday - Martial Arts (BJJ) / Sunday - Weightlifting. ",3.931666666666669,7.108051900000002,4.4632000000000005,77.90626666666667,80.0,7.013333333333333,32.73333333333333,8.131152278815165,3.2003733333333333,1125,61,173,23,30,356,162,250,0.02,0.895,0.085,0.9401,4,1,0,0,0,0,76,0,1,0,2,7,5,0,0,12,0,10,11,5,1,1,29,21,6,0,3,3,0,8,0,0,2,4,0,0,0,8,12,6,0,6,11,0,4,1,0,0,0,2,8,9,5,21,17,8,32,0,0,0,0,5,7,0,4,19,75,17,5,0.0,0.0,0.0,0.0,0.0,0.11968494534026683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08328983929943805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3270965143032397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10422050703503093,0.0,0.0,0.0,0.13371521668467135,0.13604642629518984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07898874604725402,0.0,0.0,0.0,0.0,0.2559287254244136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10319374001023844,0.11703381984937382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06399016037722609,0.117492903389822,0.13921514159900014,0.1027294747072305,0.0,0.13503339907946124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1206170266402565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.129930737937776,0.0,0.0,0.0977614745788018,0.0,0.0,0.09081653859853774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0931507083782733,0.0,0.0,0.0,0.0,0.11691995102516806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2744087554469857,0.13027136654178653,0.1225120258771345,0.0,0.0,0.1259286888591558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26007354784972464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1154348961966196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08136952647981859,0.0,0.0,0.09723455077000276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07224121754004216,0.09721803509487437,0.0,0.5965851259379311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,vToniic,2018/04/05,"Intermittent Fasting Hey there, I really struggle to maintain a diet. I know I have an issue with carbs and fast food. I struggle though to maintain cutting pasta, bread, and starches (not big on sweets). I’m doing this intermittent fasting thing where I’m only eating between 2:00 pm and 10:00 pm, and Im not restricting any particular foods. I feel like I might actually be able to sustain this. Anyone who has done this have any tips, advice, or testimonials? Appetite control is really tough, any way to suppress it?",5.189042553191491,7.577494659574469,6.190372340425532,71.60875000000001,70.48936170212768,8.104255319148937,31.96276595744681,8.841846274778883,3.096834042553192,414,19,65,8,8,137,67,94,0.097,0.852,0.051,-0.4862,0,0,0,0,0,0,18,0,0,0,1,3,6,1,2,2,0,8,6,0,1,0,14,12,6,0,0,3,0,1,1,0,1,0,0,0,0,6,5,6,3,2,0,0,0,2,4,0,0,1,2,6,2,7,9,0,7,0,0,0,0,2,3,0,2,4,39,12,0,0.1823443469532053,0.0,0.17794177913805512,0.0,0.0,0.17818478546850733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37200122634681226,0.0,0.0,0.0,0.0,0.1274994071069237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2045146901625525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18660157553817372,0.0,0.0,0.0,0.18658378924925065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0921987806541402,0.13026683789749316,0.0,0.0,0.0,0.0,0.4409830162628752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19696318515649852,0.1903201236705188,0.0,0.0,0.0,0.0,0.10021168436883562,0.0,0.0,0.0,0.0,0.0,0.0,0.08908423735260396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1934385364791432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1386810926088786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23362891570415484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3812518052756063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1211414817315584,0.0,0.1791523950687068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14473645518073294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BaristaMan88,2018/04/05,Gym Bully Advice I go to a smaller gym where there is only one weight rack and a couple benches. Every time that I go there is a fat dad that waits for me to sit down on a free bench and takes all the dumb bells I need and barely uses them. Every time i ask to use them he just ignores me. He is fat and a dad so I dont really know what I can do because I am pretty weak. I dont want to have to fight him so i might have to switch gyms ,1.3132956152758126,1.5346358316831683,3.589618104667611,95.02564356435644,76.82178217821783,6.167468175388968,18.388967468175387,5.288315135182226,-0.5740280056577083,333,4,87,1,7,116,63,101,0.155,0.779,0.066,-0.7797,0,0,0,0,1,0,4,0,0,2,0,6,5,2,0,6,0,11,4,2,2,1,14,21,6,0,2,1,2,1,0,0,1,3,0,0,0,3,4,3,2,1,3,1,2,2,4,0,1,0,1,14,2,9,20,1,8,0,0,0,0,9,3,1,1,2,55,17,0,0.0,0.0,0.0,0.0,0.0,0.1984341667299144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1898397015668395,0.0,0.0,0.0,0.0,0.12378741189201342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.224689144149518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4759846908857921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3421844535661203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2308146654606063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11160000014617223,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21542139357614865,0.0,0.0,0.0,0.0,0.0,0.15057118596546593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13760306943396206,0.15444117173461294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20659156460899386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13008955587838644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15268068461316192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2368193385336124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3507683954683952,0.0,0.0,0.11977384261117953,0.0,0.0,0.2472802072399109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,teachespeaches,2018/04/05,"Becoming a ballroom dance teacher, need help with gym exercises. Hey everyone, I'm soon trying to get back into ballroom dance like I was when I was a teenager (16 back then, 24 now), and would love to eventually become a ballroom dance teacher and compete professionally. Ballroom I know I should have continued with consistently over the years, but I had a lot of unexpected events happen over that period of time (moving, school, etc.). I'm also trying out other dances to improve choreography, poise, etc. such as ballet and contemporary/jazz soon as well for the first time. This is a slow going process to build up to the point of becoming the teacher I've always wanted to be. :) I would love to know any gym exercises that would help my flexibility and performance (back, legs, arms and anything else). I do lots of running every week so stamina isn't a complete issue. I'm also female if that helps, around 130 lbs. Thank you everyone! You all seem nice here and I'm glad to be a part of this subreddit! Quick edit: Mobile",3.644640396803528,6.28380617277487,4.8875943786167015,77.92581978506476,76.27748691099477,7.581262055662718,26.282998071093964,8.532816995589336,2.202030366492147,813,31,142,17,19,268,119,191,0.0,0.7659999999999999,0.234,0.9935,0,0,0,0,0,0,34,0,2,0,3,15,7,0,0,11,0,13,6,2,0,1,25,28,15,0,7,2,0,0,1,0,4,2,0,0,0,6,11,0,0,3,9,0,7,1,0,1,1,3,0,10,7,24,19,6,32,0,0,0,2,8,7,0,4,19,94,16,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2001547756917508,0.1041296002765344,0.0,0.0,0.08510202110987479,0.0,0.0,0.0,0.0,0.0,0.0,0.10298261880414833,0.1114044430042444,0.0,0.0,0.0,0.2886833885624685,0.0,0.0,0.4146342208170657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13121080969060536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10454152015144977,0.0,0.0,0.0,0.2791366565850968,0.0,0.0,0.10543898168882042,0.2391603751709458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1064471844884992,0.0,0.0,0.0,0.0,0.06538242869780288,0.0,0.07112206013856635,0.0,0.0,0.0,0.0,0.0,0.1106641784960925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2516435932389691,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13061753054928818,0.0,0.0,0.0,0.0,0.137551431682572,0.0,0.0,0.0,0.0,0.0,0.0,0.0611389004454826,0.0,0.0,0.0,0.0,0.0,0.0,0.212785431496652,0.2258941868692146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13300796967365186,0.0,0.09279248285199493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.135518453830562,0.0,0.0,0.0,0.0,0.0,0.11830126563194325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12665212596588796,0.0,0.11392614281786058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11521552398850013,0.0,0.0,0.0,0.0,0.0,0.0,0.14594461927756264,0.0,0.0,0.0,0.0,0.1699287427581896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07381300854709663,0.0,0.10038274380676518,0.0,0.11251923363340277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2666955248843001,0.0,0.0,0.08058845282293706 fitness,Nevarc_Xela,2018/04/05,"Want rid of the dad bod. I want to look good again. Hey there guys, I'm finding the motivation to do something about my body again after getting to the bright side of my depression. I think I need to start looking better and looking after my body better. I've got high anxiety so I'd find it difficult going to a gym, however I will push myself to go. I'm just wanting some advice really, I'm a 23 y/o M who's 5ft 8. I have a bit of a dad bod. My stomach looks bloated and I have really fat thighs. Since my depression I really didn't look after my body all that much. I've lost almost all my stamina (I run out of breath running up the stairs) and I want to get it back along with a body that's nice. I am starting to plan a meal plan per week. I've got like 3 meals down so far. I just want some info on some routines I can do to build stamina as well as lose weight. Then I'd start weights to build my arms and legs up slightly. I'm open to anything and like I said, I will be trying to go to the gym, but it seems unlikely at the moment.",0.3109646685192544,2.0004188995633214,2.7429078999603043,93.93702163556969,82.71179039301309,5.910361254466058,20.452759031361648,6.980632752743323,0.2713825327510921,804,23,192,10,22,277,126,229,0.054000000000000006,0.831,0.115,0.6894,1,0,1,0,0,0,23,0,0,0,7,11,13,0,0,12,0,10,14,10,1,2,30,39,11,0,6,3,2,2,2,0,2,1,1,0,1,6,9,5,0,6,2,0,6,1,5,1,0,5,9,23,8,31,31,7,29,0,4,6,0,6,11,0,5,14,104,29,1,0.0,0.0,0.0,0.0,0.0,0.10088466092687892,0.0,0.0,0.10337966806232747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07897810431214895,0.0,0.0,0.0,0.0,0.08495749414010481,0.0,0.0,0.0,0.0,0.07938497316971051,0.0,0.0,0.0,0.0,0.0,0.0,0.1826142878305064,0.11271103694491726,0.4587042271050346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17784044157294415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1887184700781423,0.0,0.0,0.0,0.0,0.0,0.10787698676654073,0.0,0.17602053854191854,0.08659258015760253,0.16514047270649668,0.0,0.0,0.10222355553865987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10907843394171003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10087542609899733,0.0,0.0,0.0,0.43347682205230303,0.11549884057885736,0.11269835149091488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07589307416347676,0.076550945292397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1984140274509613,0.0,0.0,0.0,0.0,0.0,0.09820461673544632,0.0,0.0,0.0,0.0,0.09398556497441926,0.0,0.0,0.0,0.08540096441429952,0.0,0.0,0.0,0.0,0.07947898139098071,0.0,0.0,0.2192208185939871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06615184485320981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07009299401566943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30446731273311056,0.0,0.08281267720478051,0.25143633551052164,0.09282490815502384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Genocide3883,2018/04/05,"I've never weight trained a day in my life. I'm quite chunky for my size and I want to gain muscle but also lose the weight/fat on me. I don't know which end to go for first. I bought a bench and a rack to go with my Olympic barbell/300 lbs or so in plates. I'm 5'8, 200 lbs. And I'm as strong/muscular as a toothpick surrounded by jello. I don't really know which end to go for first. I'm looking at the Phrak's Greyskull LP Variant. If I have nowhere to do chinups/somewhere to do an overhead press (i plan to lift in my bedroom). Is it a problem if I stick to barbell rows and the bench press? Or at the least just leave the chinups out? Does it really matter if I focus on losing the weight first or bulking for muscle when it comes to how long it would take to get a better physique?",1.5974285714285728,2.9300600705882367,3.0280672268907587,94.98058823529414,77.70588235294117,6.033613445378151,23.319327731092443,6.5431188927421005,0.3848739495798323,612,19,145,5,14,200,96,170,0.078,0.867,0.055,-0.6758,0,0,0,0,0,0,19,0,0,0,9,5,4,0,0,13,0,7,3,0,1,1,23,22,17,0,6,8,0,4,0,0,1,1,0,1,0,6,7,2,0,2,0,1,4,3,3,0,3,1,5,13,1,26,20,1,22,0,2,1,0,0,9,0,6,9,86,19,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11981974484040155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13251328640588167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1290660838377194,0.0,0.0,0.0,0.0,0.0,0.0,0.0966285580753074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13111806118856795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2654114730258873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38233835111784825,0.0,0.0,0.0,0.0,0.07828047965921571,0.0,0.2554571201873532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1646863272652552,0.0,0.0,0.15864932662126838,0.0,0.0,0.10583002064141944,0.0,0.0,0.0,0.1325956628507785,0.12582024978076756,0.33524498270100017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11555885410046945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14336796998834833,0.0,0.0,0.0,0.1593636427637692,0.0,0.0,0.19197106760859156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11265421666824625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08837416763551156,0.0,0.0,0.547361143580548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1064355975894936,0.0,0.0,0.0 fitness,blueeyedblonde69,2018/04/05,"How many calories would I burn walking? I am 24 year old male, 6'4, 202 pounds, athletic build. There are 5 miles to my work, so back and forth, its 10 miles. I walk it in around 1 hour 10 minutes.",0.6969512195121972,2.5374600975609773,1.6465243902439042,101.51417682926832,82.17073170731706,5.0756097560975615,20.006097560975608,5.985473137389443,-0.3748585365853661,148,4,37,1,4,46,37,41,0.0,1.0,0.0,0.0,0,0,0,0,0,0,9,0,0,0,1,5,0,0,0,0,0,3,0,0,1,0,4,3,3,0,1,0,0,0,0,0,1,0,0,0,1,2,2,0,0,0,0,0,2,0,0,0,0,0,0,4,0,3,2,0,10,0,0,0,0,1,4,0,0,4,17,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3655086589730601,0.0,0.0,0.0,0.3157153502314285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4043445808388553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41626983934296735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4308410211426157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2989115550446293,0.0,0.0,0.2916685697202192,0.0,0.0,0.26440397281913797 fitness,Skillsmeisterdan,2018/04/05,"Is my Fitness Routine Good? Hello /r/fitness, I'm not the biggest fitness buff but I do exercise almost everyday for the last 4/5 months. I just want to know from people who more informed about fitness than me whether my fitness routine is effective and where I can make improvements (bare in mind I do these exercises at home and not at a gym): -About 5 minutes of Jogging on the spot in order to get warmed up along with doing stretches. -Between 40-50 Push-Ups a day -Between 40-50 Sit-Ups a day -About 1 minute 30 seconds of plank a day -Between 40-50 Leg-Lifts a day -About 50-60 Squats a Day Any improvements will be greatly appreciated (I reckon that I should do more cardio but I'm not sure what) ",2.7273296703296666,4.887211842857145,3.865714285714287,86.52851648351648,77.0,6.307692307692308,28.62637362637363,7.321109707123232,1.6632582417582422,558,25,109,7,13,181,92,140,0.061,0.773,0.166,0.9354,0,0,0,0,0,0,25,0,0,0,1,6,4,0,0,9,0,10,3,0,2,1,21,16,5,0,2,7,0,1,0,0,2,3,0,1,0,4,4,0,0,4,4,0,1,3,0,0,1,0,1,9,4,22,13,2,23,0,0,0,0,3,13,0,1,8,67,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22477270921840584,0.0,0.0,0.0,0.0,0.0,0.0,0.15264623040982794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7238178408271871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11727549058879985,0.0,0.0,0.18827347006474895,0.0,0.2474772375871875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22516013829969767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12336197930429205,0.18297173064263528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14983442069815775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22664912652258015,0.0,0.17916856004620724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15561814682307726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2115588397141097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13239729636239295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheLastKingofReddit,2018/04/05,"Should I practice failure reps? Hi, I'm pretty new (3 weeks) to weightlifting and I've started following a program where I work 5 days a week, each session starting with a major compound exercise (bench press, deadlift, overhead press, squat). As I'm quite new and tend to progress a bit faster in weights I suppose, due to improving my form and increased confidence, I sometimes find myself in situations where I push the weight a bit too far and struggle to complete one of the last reps of the set. My fear is that I fail one of the reps and injure myself, particularly in exercises like bench press or squat. Would you advice me to practice failure on purpose so if the times comes I'm not trying to figure it out on the spot with a big weight? And if so what would be the best ways to do it, particularly for squat and bench press? (I have no access to power rack for the latter) I'm hoping this will increase my confidence and allow me to do better on these exercises.",9.61095744680851,7.022531265957447,9.14095744680851,71.38250000000002,60.80851063829788,11.527659574468085,39.98936170212766,9.516144504307137,3.700051063829786,770,31,145,10,8,248,111,188,0.087,0.743,0.171,0.9442,1,0,0,0,0,0,22,0,1,0,7,6,7,0,2,14,0,9,7,0,1,0,24,19,14,0,6,4,0,8,1,0,4,4,0,0,0,6,13,3,0,2,4,0,5,2,3,0,2,0,8,15,4,24,14,8,29,0,1,0,0,2,11,0,4,12,91,21,4,0.0,0.0,0.0,0.0,0.0,0.14280187752035955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15336014654680624,0.12924493636917073,0.3190841411394876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12588275670660368,0.15322024658736774,0.0,0.0,0.0,0.0,0.0,0.09424528044407099,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16444301748622672,0.0,0.0,0.0,0.0,0.13356516046310238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14514548253036888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11911990210164823,0.0,0.0,0.0,0.0,0.0,0.07139440282722449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28227707048712103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19805033570130545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14867229667251428,0.0,0.0,0.0,0.0,0.0,0.1554330469585908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16426237678910682,0.0,0.0,0.0,0.0,0.14453170389814668,0.0,0.20687085759886684,0.0,0.0,0.0,0.0,0.1527725093313467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08521276031500909,0.0,0.0,0.0,0.0,0.09921638289210022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11599552392256884,0.2344420981084819,0.533860853441821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10638835334578882,0.0,0.0,0.20762087200424575,0.0,0.0,0.0 fitness,shreveair,2018/04/05,"6ft 4in 205lbs need dieting advice Hi guys, I am fairly new to this subreddit. If someone could shoot me a quick link for a good place to start for meal plans and dieting it would be greatly appreciated. I am trying to bulk up. I've worked out on and off my entire life (age 23) but I am beginning to understand how important dieting is. I want to get serious. I think I should be consuming around 3700 to 4200 calories daily and I know I am no where near that right now. My goal weight for now is 225lbs. I don't have a problem going to the gym and getting a good workout in. I know I need to be consuming enough of the right kinds of foods to see results. I am tired of working out hard for nothing! (or so it seems) I've always had a taller/slender build. If anyone has advice I would love to hear it. Thanks!",1.4371079881656783,3.3517965976331365,3.331741863905325,89.98861871301779,80.06508875739645,6.828550295857989,22.98853550295858,7.8658589789855275,1.072647633136095,631,21,139,11,16,212,109,169,0.068,0.784,0.14800000000000002,0.9379,0,0,0,1,0,1,19,0,0,0,4,7,8,0,0,7,0,18,9,0,2,0,27,35,10,0,10,4,0,2,0,0,3,2,1,0,1,5,7,6,0,6,2,0,1,2,2,0,0,1,4,16,6,25,27,1,20,0,0,1,1,4,12,0,4,7,87,21,3,0.0,0.0,0.0,0.0,0.0,0.2986754876801172,0.0,0.0,0.0,0.0,0.0,0.0,0.12716172511938126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10685802240763348,0.0,0.0,0.1360456692502631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12201744669497877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1579079384361657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18479526337595484,0.0,0.0,0.0,0.1596883576548434,0.0,0.0868533427310442,0.25636286894790783,0.0,0.168488886419673,0.0,0.15131968538326207,0.0,0.0,0.1369001944143945,0.0,0.0,0.0,0.1722436392932257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15914257198645065,0.16797603466205016,0.0,0.0,0.0,0.0,0.0,0.10794403828628613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13792953406353567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2266339670225225,0.0,0.14759827243278986,0.0,0.0,0.0,0.1466386512563781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15966844589385915,0.0,0.0,0.0,0.0,0.0,0.0,0.14623183051135638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2610215467596578,0.0,0.0,0.0,0.0,0.12178086006586282,0.13912513654564382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12948719235042191,0.0,0.0,0.0,0.10816954117311324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14069971220481806,0.0,0.0,0.0,0.0979233827072701,0.0,0.0,0.0,0.17564858877909753,0.0,0.0,0.0,0.10375739472308534,0.0,0.0,0.15909506683689628,0.0,0.0,0.0,0.0,0.09013949422809432,0.0,0.0,0.1860983360580888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22251523488903566,0.0,0.0,0.21712342398858944,0.0,0.0,0.0 fitness,ilovepopefrancis,2018/04/05,"Could this be useful for fitness instructors? We're releasing some albums with tracks catalogated by BPM. The way it could be used is that an instructor can create his own playlist with the bpm progression he prefer, and use it for his sessions. next weeks will be released other compilations with different BPM speed: https://open.spotify.com/user/62hzap14xlfjrtdm8xcnklfzx/playlist/2gzffk7wWl1FQG4u2dYoDO?si=RoZ1wXLaSnSLeEPgzXjZFA",16.941964285714285,21.24982641071429,10.309285714285718,46.085714285714324,43.82142857142857,11.314285714285715,35.42857142857143,11.20814326018867,4.673657142857143,373,12,40,8,4,97,45,56,0.0,0.875,0.125,0.755,1,0,0,0,0,0,16,0,0,0,1,0,0,0,0,3,0,8,0,0,3,0,11,11,1,0,3,0,0,0,0,0,1,0,0,0,0,5,4,0,0,1,0,0,0,0,0,0,0,0,0,2,0,6,5,2,5,0,0,0,0,3,1,0,1,3,27,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4470378946884422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29249032754716525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2977322015748109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7253661082156762,0.0,0.0,0.0,0.2222129218299862,0.22456066345893666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Themagicalhobo15,2018/04/05,"How to breathe while exercising? I recently started exercising to get in better shape. I've been doing pushups, situps, squats, jumping jacks, and jogging. The thing is i'm not really sure how to breathe while doing these. I noticed my throat has been feeling sore lately and my lungs have also been in a bit of pain. If anyone can help, that'd be great thank you.",3.157701863354035,5.73957466666667,3.645590062111804,86.48217391304352,77.69565217391305,6.2616977225672885,25.799171842650104,7.447530270364453,1.4034041407867504,288,11,54,4,7,90,54,69,0.104,0.7170000000000001,0.179,0.6928,0,0,0,0,0,0,11,0,1,0,1,3,5,0,0,2,0,11,8,4,2,1,8,16,8,0,1,2,0,1,0,0,0,4,0,0,0,3,2,0,0,1,3,0,2,1,1,0,0,3,1,5,4,6,11,1,10,0,0,0,0,2,3,0,1,5,35,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22128288092165796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19348031177464947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24472528977046346,0.30209291402516864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1399116217948033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14456824358951326,0.0,0.0,0.0,0.0,0.3050709861603529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18547119875921744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3121381028584276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3150333129933328,0.0,0.0,0.0,0.0,0.2944362802059267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17726590450771793,0.0,0.27321526554261355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19585498663691986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2607935359702953,0.0,0.0,0.0,0.0,0.25475508128107544,0.0,0.0,0.1838321619378897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Bluedystopia,2018/04/05,"Bicep curls, struggling to progress. Is it normal for progress to be slow on this exercise? I started it about a month ago. My aim was to do 3 sets of 12 reps at 10kg. I could usually do about half of that before my arms gave in. My friend suggested I try a lower weight after a break from the exercise. I tried this and my strength had declined again. ",1.6370238095238072,3.69875452777778,2.8436507936507947,92.99500000000002,80.1111111111111,6.336507936507938,24.174603174603178,7.447530270364453,0.9961603174603182,274,10,60,4,7,88,55,72,0.068,0.77,0.162,0.7906,1,0,0,0,0,0,8,0,0,0,3,3,3,0,1,4,0,7,5,2,0,0,3,9,1,0,2,0,0,1,0,1,0,2,0,0,0,5,1,1,0,0,2,0,0,0,1,0,1,3,1,8,2,13,4,0,12,0,0,0,0,3,3,0,0,7,40,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.2738891245253132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.262916340155714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2466926835390333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23871456447776526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24662218440220246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3027314784429241,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21869523672207256,0.0,0.0,0.0,0.0,0.3230094415485898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.419549676453113,0.0,0.0,0.0,0.0,0.0,0.3402940869383863,0.0,0.0,0.0,0.0,0.37625027541416334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,-Kasm-,2018/04/05,"Bored with hip-thrust/plank in my routine, but still want some core exercises! Help? I started strength training in november, and have managed to stick to working out twice a week since then. I had a personal trainer in the beginning and we also set up my workout-routine: Deadlift x 3 sets Squats x 3 sets Hip-thrust x 3 sets Plank (10kg on my back) x 3 sets (50 seconds) Face-pulls x 3 sets Bench-press x 3 sets Pull-ups x 3 sets (with rubber band) I have been doing fine and progressing quite alright, but I have gotten insanely bored with the Hip-thrusts and the plank. I'm looking to replacing these two as I have started skipping them lately, but I still want some good core exercises.. Any suggestions? I'm open to furter changes in my routine as well :) Also, what cardio do you prefer? Going to start cardio once a week as well, to up my game for the summer! Thanks!",1.3135520487264642,3.866903273255815,2.560099667774086,91.29608527131785,86.0348837209302,5.369213732004429,23.88815060908084,6.868970318607317,0.9383429678848278,681,27,137,9,21,218,98,172,0.026,0.7659999999999999,0.209,0.9836,0,0,0,0,0,0,33,1,1,1,4,7,9,0,0,7,1,8,4,0,0,0,18,20,13,0,3,3,0,0,0,0,0,4,0,0,1,2,10,0,0,1,4,0,1,0,2,2,3,3,1,14,7,21,17,2,30,0,0,1,0,8,9,0,2,12,72,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2996621241602808,0.0,0.0,0.0,0.1274106617140746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1440676382022201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19820116093415907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10648053508651008,0.15714798419686513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12558290356500187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21134930669813476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15733451678562074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1995314033352345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16359480212589322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1992795418155857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15498544311474818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39784135861676495,0.0,0.29925055340751955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1724951529900302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18302268659716087,0.0,0.0,0.0,0.0,0.0,0.2210185877947608,0.0,0.3005764527397413,0.0,0.3369167929462703,0.0,0.0,0.0,0.0,0.0,0.0,0.136399708582639,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Special_KC,2018/04/05,"HR chest strap you wear like a ""crop top"" Hi there. I want to start long distance running again and one thing I want to get right this time is my HR monitoring gear. I had previously used a simple Garmon forerunner 50 watch with a heart rate chest strap, which in hindsight, was rather uncomfortable and felt like it's always slipping down my chest. I now have a fitbit charge HR for day to day use but am not confident in its accuracy. I noticed that athletes wear this crop top like vest under their gear that seems to be an awesome alternative to the forever slipping chest strap, but I can't seem to find these online.. Maybe I'm using the wrong terms.. Can anyone guide me towards a few not too expensive options (for a guy) ? 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Im really afraid to try them no flaming pls",1.2238655462184838,3.3564691176470585,2.2689915966386565,87.44617647058823,107.82352941176471,4.295798319327732,25.445378151260506,6.18269132825596,1.4374084033613448,146,7,24,2,7,46,28,34,0.124,0.691,0.184,0.2869,0,0,0,0,0,0,3,0,0,1,0,1,4,0,1,1,0,3,2,0,0,0,1,5,1,0,1,0,0,0,2,0,0,0,0,0,0,3,0,2,0,0,0,0,0,1,2,0,0,0,2,2,2,1,5,0,0,0,0,0,0,1,0,0,0,2,12,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2674667769065403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5529815120739677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5002146592426167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3795959679670405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3279609612518051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34757268913475603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,aryonoco,2018/04/05,"Can I do something to help someone at the gym whom I think is suffering from anorexia? Been going to this gym for about 2 years now. It's a commercial chain gym but it's open 24/7 and has a good vibe and I generally like it. I used to workout in the early mornings, and I always saw this guy at the gym who worked out pretty similar hours to me. He was in his late 30s, tattooed arms, had decent amount of muscle, probably around 20% body fat. Could lose a few kilos but nothing excessive and was in a pretty good shape overall. Here's the thing: He only ever ran on the treadmill. Ran at a very fast pace at a steep incline for over an hour, while gasping for air the whole time and making really weird noises (like the sounds of an animal dying). I didn't think much of it, I thought he's working on his cardiovascular system or training for a race or something. Good for him. 2017 rolled around and this continued. I noticed he's losing a lot of weight, but again didn't think much of it. Maybe he's on a deep cut, good for him. Towards the end of 2017, it was clear that this wasn't a healthy routine anymore. He had lost tonnes of weight, had lost all of his muscle, and was stick and bone. He's still running exactly like before, though I think not quite as fast. The noises he makes while running are getting worse. One day (while he was not in), I went to the office and had a chat with a staff member there. She brought up his profile and asked me to ID him, which I did. I said I don't know what to do, but it's clear that he's suffering from some form of eating disorder. I left it at that, thinking they probably have a protocol to deal with it. I changed my workout times this year to evenings, so I hadn't seen him in months. Last weekend I went in to the gym in the morning, and saw him just as he was heading out. I was actually scared as I looked at his face. He looked like death. Purple hollow patches under his eyes... really looked like one of the people in the photos that we see in the Nazi concentration camps after their liberation. It was hard to remind myself that about two years ago, this person was a healthy and muscular individual. I don't know what to do. I don't know if I should be doing anything. I don't know if the staff did something or said anything to him or not. I could go and talk with another staff member, but I'm not sure if that's useful. I don't know if I can approach him myself or not, I mean he's a guy in his late 30s and I'm a guy in my early 30s and we have never spoken and I have zero rapport with him. So I don't even know what to say to him if I approached him. But somewhere deep inside, I feel like I have a responsibility to do something. Has anyone ever dealt with anything like this? Would appreciate your feedback. ",3.2260253523475946,4.31690467775832,4.38464723542657,87.84143753648573,73.15061295971978,7.119356183804518,24.97877574847802,7.447530270364453,1.007738520557084,2165,65,468,24,42,710,251,571,0.08800000000000001,0.8079999999999999,0.104,0.9001,0,0,4,0,0,0,68,2,1,2,7,17,21,1,1,35,0,46,11,8,4,8,83,86,41,2,9,22,0,4,7,0,2,1,4,0,4,30,28,4,0,14,9,0,11,16,9,0,4,33,17,61,12,73,48,9,76,0,6,9,0,50,34,0,12,37,311,91,6,0.0,0.0,0.07159374413706136,0.0,0.0,0.0,0.06503372508790586,0.0,0.0,0.0,0.0,0.0,0.06104563147080527,0.0,0.0,0.0,0.07692969297426208,0.0,0.0,0.07275845482000434,0.05129857627734569,0.0,0.18111965220421056,0.1306209675978173,0.06858645495714458,0.0,0.0,0.0,0.0,0.0,0.0,0.06242828741900185,0.0,0.0,0.0,0.0,0.08149207526143988,0.0,0.0,0.0,0.0,0.0,0.0,0.07761053663915532,0.0,0.0,0.0,0.0,0.11715210810418653,0.0,0.0,0.04731441327038501,0.07563618564088433,0.0,0.0,0.07614137986258672,0.0,0.08408274841645318,0.0,0.0,0.0,0.0,0.0,0.0,0.07507080199119694,0.0,0.0,0.06497969322724226,0.0,0.0,0.0969138991492993,0.132725847045048,0.0,0.0,0.0,0.0,0.0,0.0,0.03709559353557053,0.05241203447078848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03833023113843373,0.0,0.08339014192185988,0.24614062456136135,0.0,0.0,0.0,0.21792891861554894,0.0,0.0,0.06572070966052795,0.0,0.07529374747331714,0.0,0.0,0.0,0.0491750729029323,0.0,0.0,0.0,0.14449966942095874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24191720657170854,0.05980233970559271,0.16551803262751413,0.0,0.07971138421188012,0.0,0.0,0.25089733780303136,0.0,0.0,0.0,0.1848245926821371,0.164153537776857,0.16017332300597908,0.06237237538127816,0.0,0.0,0.0979435336235924,0.0,0.07370509316233864,0.07991608998475612,0.0,0.0,0.0,0.0,0.0,0.0,0.0585593143531675,0.0,0.1078635642943122,0.0,0.056583679699541485,0.0,0.0,0.0,0.0,0.07039578187201262,0.08352664045381615,0.0,0.0,0.09942816645626057,0.0557974563870413,0.0,0.0,0.0,0.0,0.0,0.050862115409755805,0.06405956617269634,0.0,0.0,0.0,0.0,0.0,0.1492773421326937,0.15819994969583118,0.0,0.0,0.0,0.0,0.07803280318146245,0.0,0.0,0.09399910968050557,0.0,0.0,0.0,0.0,0.0,0.13957400076356105,0.05834286368804924,0.07345125305479364,0.0,0.058462477579625825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06216200210395191,0.2259201202166655,0.0,0.0,0.0,0.0,0.0585894551022256,0.0,0.0,0.0,0.0,0.0,0.0,0.06914572844596671,0.0,0.0,0.058968079776960274,0.0,0.0,0.0,0.0,0.04874050540286445,0.2350469344258501,0.07208082776411719,0.05824368596179379,0.08555954714034159,0.0,0.0,0.0,0.0,0.0,0.0,0.0716670319033309,0.0,0.0,0.1267277632530019,0.0,0.060533882104498976,0.0,0.0,0.0,0.1786778282485043,0.0,0.13602034563003795,0.0,0.08190950220980589,0.0,0.0,0.0,0.10682131760105704,0.0,0.07476529377420972,0.0521164545072166,0.0,0.0,0.1417341364635974 fitness,Asapjoshyy,2018/04/05,"lean/clean slow bulk so im an ectomorph and have been bulking since highschool 16 years old i was 6 foot and 145 lbs , playing sports i literally couldnt bulk even while eating 4-5k calories a day almost throwing up at meals over eating haha, years later im 24 and im currently 6'2 185-190lbs , i hurt my ankle playing sports and just stopped doing legs for a while so i can easily get to 200lbs my target weight when i start adding in serious leg workouts ... ive worked out for 5+ years just doing a 4-5 day split fairly normal workouts, always switch it up between 6-12 reps , 30-60 second breaks, i switch it up with pyramid sets, negatives and etc so i feel like working out wise i just need to add legs, up some intensity because ive been stuck in a neutral phase with my lifts staying same weight and just not seeing much gains... long story short bulking for basically a decade ive gained some BF % im around 15-18% max now, just basically eating anything i want pizza,burgers, fries , 3am eating mac and cheese i just ate anything to bulk up... im at the point now i feel like these last 10lbs to 200lbs i can slowly clean bulk and lose some BF% , im not trying to get this in 1-2 months im doing this for the long run and im an athletic / active person playing football, basketball, soccer in summers ... id like to get around 10-12% BF and 195-200lbs range so i know ill need to change my diet and add some cardio 2-3 times a week ( HIIT 10-15mins ) is my fav so just wondering ive been literally dirty bulking for 10 years, ive never even thought about a lean clean bulk, should i stay at 4-5 smaller meals a day with a protein shake?? cut the sugar and white bread and mainly drink water?? any tips would be appreciated, willing to listen and work hard to reach my goals... just wanna get more explosive and athletic and gain 5-10 lbs and clean up my BF% cheers :)",2.9012478184991286,4.302139735602097,4.172335078534033,87.82846771378712,74.41884816753927,6.768726003490403,23.72809773123909,7.3011,0.8539609773123913,1457,42,308,16,30,479,204,382,0.06,0.7929999999999999,0.147,0.9843,1,0,1,0,0,0,62,0,0,0,8,21,14,1,1,14,1,21,20,4,0,1,57,38,25,0,8,10,0,5,3,4,3,2,2,3,1,5,26,14,1,5,9,0,3,5,5,0,1,7,10,26,9,38,26,9,53,0,2,2,0,6,20,0,6,29,150,31,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07874310889269931,0.0,0.0,0.0,0.06543187837534586,0.0,0.0,0.05347552549870183,0.0,0.0,0.0,0.0,0.0,0.0,0.12942230010434652,0.14000633721379102,0.0,0.0,0.0,0.0,0.0,0.04793608853471716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08318700407656783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15214213662394166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07703384564767712,0.0,0.32185913829243085,0.0,0.0,0.0,0.0,0.08770049877879264,0.10387735058568702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07952196761668454,0.11235588140445944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16433733006092907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07044286999153485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08418201371945841,0.0,0.67952742630944,0.0,0.0,0.0,0.0,0.0,0.043216571101334346,0.06409925368777321,0.0,0.0,0.0,0.0,0.0,0.11525348471502855,0.0,0.0,0.13918167917096266,0.0,0.0879741437668215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0627669145552629,0.0,0.057806885193840994,0.11661595619293527,0.06064932672374052,0.0,0.0,0.0,0.07704708676826454,0.0,0.0,0.08251579245906872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06866237012543422,0.0,0.0,0.07433692248815015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06266311987190917,0.0,0.0,0.0,0.0,0.06504893627983396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05565932874307448,0.1676321201805206,0.0,0.06574364609816714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.062428607652400436,0.045853583192221284,0.0,0.0,0.0,0.0,0.0533890305883317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04638185285399938,0.0,0.06307746756258233,0.191516176418264,0.0,0.0,0.0,0.0,0.0,0.0,0.0852779440953531,0.1717449543750544,0.0,0.0,0.05586112274555295,0.0,0.0,0.20255734506093165 fitness,Spycii,2018/04/05,"Skinny everywhere but stomach and chest area? Hi everyone I was asking on where i can start with excercising and what supplements to use. I pretty skinny in my arms and legs however i do have some stomach fat and small manboobs. So i was unsure if i should diet to lose weight or to gain weight. 17yr old Male Height: 5'9 Weight: 145",3.3320833333333333,5.679773875000002,4.057500000000001,84.97083333333336,75.875,7.3916666666666675,23.166666666666664,8.344100000000001,1.4867479166666664,264,8,50,5,6,84,49,64,0.093,0.778,0.128,0.5319,1,0,0,0,0,0,6,0,0,0,2,2,1,0,0,0,0,6,12,8,1,0,11,9,8,0,2,3,0,3,0,0,1,1,0,0,1,1,5,7,0,0,0,0,0,0,1,0,0,2,3,7,0,6,6,1,8,0,1,0,0,3,6,0,3,2,30,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21026802945147005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21491885015134124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2516257833809477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23601367435693585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22882253202623595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1591981643442351,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1942569934008913,0.0,0.0,0.0,0.0,0.0,0.8216688311698684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,thebigticket2,2018/04/05,Gym routine do you guys think my routine when i go to the gym is good enough? i usually run 2.25 miles and then do 36 pushups and then run .75 miles more. will that get me in good shape if i do that consistently?,3.34,3.786164333333332,3.895555555555557,93.85000000000002,72.33333333333334,7.777777777777778,26.11111111111111,7.793537801064563,0.9547777777777776,165,5,41,2,3,52,33,45,0.0,0.867,0.133,0.7319,0,0,0,0,0,0,5,0,1,0,0,1,2,0,0,1,0,5,0,0,0,0,4,8,6,0,1,1,0,0,0,0,1,0,0,0,1,2,2,0,0,1,2,0,3,0,0,0,0,0,0,6,2,2,7,2,11,0,0,0,0,2,4,0,1,4,24,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38828192529250705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19632991086792706,0.0,0.21356483700363527,0.6303740604456298,0.0,0.0,0.0,0.3720819824332075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2407851052029545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4138693614700323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Chris300zx6,2018/04/05,"Body weight questions Hey all. I'm starting to get frustrated because my weight keeps fluctuating on the scale. My lowest was last friday, at 195. I went out that night but I was at a super low deficit (around 700 calories) because I ran earlier and did lifting. I had a cheat meal sat and sunday cuz of easter. The foods were high in sodium, but were under my caloric intake. I weighed myself monday and I was at 199 again. Although its weird because clothes i couldnt fit into at 200, I fit into now. I don't drink every night at all. I stay on my diet throughout the week and only go out fridays with friends. I drink Vodka with no cal sparkling flavor waters., so I'm not just pounding beers. I'll have 2-3 double shots in one of the 24 oz waters and drink water throughout the night. I am wondering if it is just water retention. I drink almost a gallon of water everyday in the week and about half a gallon during the weekend. My fat per day is very low. My actual calories I am supposed to eat is around 2k, however I eat a little lower because some days at work I'm not walking around as much as other days. I'm not sure if this is having a negative affect on my lost journey. I know never to eat below 1200. I also have a habit of not eating calories back that I burned running or working out. Not sure if that is harmful. This is what my normal day looks like https://imgur.com/gallery/ljAcM I guess my main question is; why my weight fluctuates so much and if im fucking up or its probably just water retention. Since I'm still able to fit into clothes I couldn't fit into at 200lbs. Or if there is anything I need to fix? My goal is 188 before bootcamp mid may. Edit: ps think of doing intermittent fasting. 16/8, what do you think?",2.4368264780368527,4.61676222766571,3.779496987162698,86.69410968474371,78.02017291066281,5.819893459086543,24.059820103047773,6.850034144686104,0.9421535062439961,1371,47,263,14,33,449,193,347,0.13699999999999998,0.8190000000000001,0.044,-0.9807,3,0,6,0,0,0,45,0,1,0,5,15,13,3,0,14,0,27,25,2,2,5,59,48,24,0,9,18,0,3,1,1,1,1,0,0,0,11,19,23,1,6,7,0,6,11,8,0,2,11,5,34,5,41,34,7,63,0,3,1,1,5,35,1,15,22,174,45,4,0.09113168642517276,0.0,0.08893138004715936,0.0,0.0,0.0,0.0,0.0,0.09125522000998018,0.0,0.0,0.0728779767092392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07499361300500312,0.2433795658737421,0.0,0.0,0.0,0.07007464163766447,0.0,0.22221212076421226,0.0,0.07754635298195807,0.0,0.0,0.0,0.0,0.10122675945027464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23508959443168914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35709743400519434,0.0,0.3730018650536363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0767823762906143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1101967969624209,0.0,0.0704081148701661,0.08424977562364104,0.04761254483550506,0.0,0.051792237525963486,0.0,0.0,0.0,0.10039182687450203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09628563018497603,0.0,0.0,0.0,0.0,0.0,0.0,0.09843785961509208,0.0,0.0,0.08100203014275434,0.0,0.0,0.05008359155977981,0.07428448762067619,0.0,0.0,0.0,0.0,0.0,0.044522338748053294,0.09133789095107177,0.0,0.0,0.07652766449542296,0.0,0.09948100098237032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13398455053746847,0.06757299075885978,0.07028637466135468,0.0,0.0,0.2565627428408449,0.0892897036075482,0.0,0.0,0.0,0.0,0.06175318922827935,0.06930975407741045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09825537146728508,0.0,0.0,0.0,0.20417669052482407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07538507273976572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06450347670395315,0.0971342522725258,0.07277788249874134,0.0,0.0,0.0,0.0,0.0,0.0,0.17178107191303388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11678700985006485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07519318538305605,0.0,0.0,0.1462006837433751,0.33292152913978806,0.0,0.08447998632543224,0.08223217237164737,0.0,0.0,0.0,0.09882842651062453,0.13268990618134538,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kunalkanoi,2018/04/05,"Fitness Related I use to follow the PPL program by mettalicadpa. For the past month, I have been following stronglifts 5x5. But someone in my gym yesterday told me that, stronglifts won't help me build structure and muscles. It will only help me gain strength. Guys can you please help me. My goal is to gain muscles and also increase my strength a little. But priority is to gain muscles. So can someone suggest me a workout?",3.975769230769232,6.794722923076925,4.2483974358974415,81.96951923076925,76.1794871794872,6.464102564102564,35.391025641025635,7.6454224807358475,2.88968717948718,340,20,58,5,8,106,54,78,0.07400000000000001,0.6729999999999999,0.253,0.9479,0,0,0,0,0,0,10,0,1,0,6,2,2,0,0,4,0,8,0,0,1,0,5,12,6,0,0,2,0,0,0,0,2,0,0,0,1,2,2,0,0,0,2,0,3,1,0,0,0,2,0,11,2,6,8,1,9,0,0,0,0,7,3,0,0,3,37,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20979201254396854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2597563707879794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5275199223894906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2629321069189013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20939609670222886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19952025911531732,0.0,0.0,0.0,0.0,0.2504317930633451,0.0,0.0,0.0,0.287968906408144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4445571382636656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25067568962308384,0.0,0.0,0.0,0.0,0.0,0.0,0.22657624378031496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,masterRoshi9,2018/04/05,"Does the quality of your calories matter when you're cutting? Let's say that for the sake of argument you're able to eat at around a 500 caloric deficit and get in 1 pound of protein per pound of body weight per day. Does it matter what you eat in terms of getting leaner and more defined? Obviously it's healthier for you to eat cleanly for the sake of getting the proper amount of vitamins and nutrients, but for the sole purpose of losing fat and improving your physique.",9.626739130434784,7.326956456521742,8.771304347826089,73.1421739130435,60.52173913043478,12.243478260869566,42.565217391304344,10.686352973137794,4.421360869565217,382,18,72,7,4,120,58,92,0.092,0.846,0.062,-0.4234,0,0,0,0,0,0,5,0,4,0,1,2,2,1,0,6,0,1,7,2,0,1,9,4,6,0,0,1,0,1,0,0,0,2,1,1,0,4,5,5,0,0,0,0,0,0,2,0,0,0,2,4,0,18,3,3,7,0,1,0,0,5,4,0,0,3,40,8,0,0.20943614988414253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1864425764391824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2326363485210087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13506899045488666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3665579722578426,0.0,0.0,0.0,0.0,0.6429164013708473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3282652324684682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21416265298982387,0.0,0.0,0.0,0.0,0.0,0.0,0.2343054800279652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16655203253940193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2550368081316029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CHOCALAT-FISH,2018/04/05,"Too underweight to run. Please help. For some reason this post was removed from the running subreddit so I'm posting it here in the hopes that I can get some advice. I'm in high school and this is my final year and I was so excited to do XC this year because it's the last time I'll ever be able to do it and I was really looking forward to leading the squad along with my fellow seniors. But today at the doctors I was informed that with my eating disorder, my weight has dropped too low to be allowed to run, even though I've actually gained almost three kilos in the past couple of weeks by staying sedentary and eating 1800 calories a day. I'm now 40.8 kilos and 162cm. My doctor wants me at 46 kilos to run. So even if I do manage to gain that much weight, by the time I do it'll either be towards the end of the season or the season will have finished. I'm just really upset and don't know what to do. ",3.547829238824004,4.196362623036649,5.029005235602097,85.17571083366896,71.98429319371728,7.342891663310512,26.21063229963753,7.321109707123232,1.2337004430124845,715,22,149,7,13,241,112,191,0.041,0.87,0.08900000000000001,0.8490000000000001,1,0,0,0,0,0,13,0,0,0,3,12,4,0,1,11,0,19,6,0,3,1,25,28,13,0,3,5,0,2,0,1,2,2,0,0,0,11,9,4,0,3,0,0,7,1,2,0,1,4,3,12,2,24,19,4,36,0,1,1,0,3,9,0,6,18,102,23,6,0.14486916925963808,0.0,0.141371411568506,0.0,0.0,0.14156447554776105,0.0,0.0,0.14506554670538424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08831090095366018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1602949803301523,0.0,0.0934286294451164,0.0,0.0,0.0,0.0,0.0,0.16603261884777096,0.2965594667391007,0.0,0.0,0.0,0.0,0.0,0.2964746535607276,0.0,0.0,0.12831108451650794,0.0,0.0,0.1913694400046311,0.13104245751180674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15869709377488295,0.0,0.0,0.0,0.0,0.0,0.0,0.07568816168370181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09710275044370767,0.15306223119212692,0.0,0.14388777283134033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07961630676901596,0.11808770837705725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12165361594548378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10649550826608803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13829401434650745,0.0,0.0,0.0,0.15902284445203255,0.0,0.0,0.2774892372272284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1856137988296213,0.14894963392497654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14661533348657674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1544112589744632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1423332232566468,0.0,0.16894875520458705,0.0,0.13731903335078996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0854475894600846,0.0,0.11620530920649905,0.3528232403536221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18658199056184055 fitness,BrianSpelledRight,2018/04/05,"Work from home desk job is killing me, desk bike mebbe? Hey all. I'm 31, 270lbs, and have struggled with weight all my life. A few years ago I got down to 200 LBS and thought I was doing well, but I'm convince it was because I was in a city I hated and I just didn't eat due to depression, so I was lighter but not healthy. Last year I started weight training, and loved it, I piled on the muscles but couldn't stop gaining fat due to mismatched food \(I was famished so kept eating\). As of right now I've got an issue, even when I can get to the gym, it's rare, and not for too long. I work full time from home in IT for a remote company, and I'm working on building an app which takes another 2 \- 5 hours per day. My girlfriend suffers from an extreme mental Illness so I need to be able to drop anything instantly to help her, which is often \(separate issue, separate resolution\). So I work from home at my desk from anywhere between 9 \- 14 hours per day, always sitting, and the best I can do is run on my treadmill for about 30 minutes over lunch, but that's not been enough to have me lose weight even with good diet. My current timeframe won't change for another 6 months till my app is launched, and I don't want to gain another 10 pounds in the meantime. I found this [https://flexispot.com/all\-in\-one\-desk\-bike/](https://flexispot.com/all-in-one-desk-bike/) \(a version without the desk so I can put it under a standing desk and adjust\). I doubt something like this is going to be as good as a legit stationary bike I'd find at the gym, but my thought process is, even if it's half as good, 9 \- 14 hours a day sitting on this thing where I can do intervals and get some cardio in here and there, then rest till I have energy, all while work and paying bills, it would be much better than a sometimes 30 Minutes on a real bike which I can't guarantee I'll have time for. Is there anything I may be missing? If I can seriously sit on this thing and pedal all day \(as much as my body has energy for\), do you think this would make a difference? Even if I can burn an extra 500 calories over the course of my 14 hour shift \(conservative estimate\), sounds worth it to me. **TL;DR** I work 9 \- 14 hours a day on a computer at a desk, and sometimes I can find 30 minutes to get some cardio in. Would a desk bike like [https://flexispot.com/all\-in\-one\-desk\-bike/](https://flexispot.com/all-in-one-desk-bike/), in which I can guarantee sitting on it for at least 9 hours a day will happen, be a good way to burn some calories and hopefully lose weight? Good diet is in place, good enough sleep pattern, drink plenty of water, just need that calorie deficit, hoping this is an option. If I do get it, I'll post results and progress so future people can find actual results, something I'm having trouble finding because they are so new. 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What kind of results could I gain from only doing pull-ups? I have joint problems which get in the way of a lot of exercises, however, I have recently discovered that pull-ups are easy for me and don’t hurt me too badly. I did 14 on my first attempt, which is more than the amount of pushups I can do without injuring myself. Before investing in a pull-up bar though I want to know if it’s worth it if it’s all I’m going to be doing. I want to build muscle in my back, mainly so I will injure it less. I’d also like to build muscle in my arms so they don’t look like twigs. Will doing only pull-ups be enough to achieve this? ",2.5302158273381288,3.3057600431654706,4.432438848920864,88.04160791366907,74.46762589928058,7.286618705035972,22.533093525179854,7.554174236665415,0.7456987050359709,502,12,113,6,10,172,86,139,0.069,0.812,0.119,0.5592,1,0,0,0,0,0,17,0,0,1,4,6,6,0,0,4,0,18,5,1,1,1,12,25,7,0,6,3,0,0,2,0,2,3,0,0,0,9,1,1,0,1,2,2,1,3,3,0,1,1,1,15,3,18,19,7,10,0,1,1,0,1,5,0,3,5,80,24,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17205106344655802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16543292169729185,0.1796367591610957,0.0,0.0,0.1830722132994755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17177546117342907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22230188946359944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.183001891699485,0.0,0.0,0.0,0.0,0.11240417671072696,0.0,0.12227163742718247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23031675012557645,0.0,0.0,0.0,0.0,0.0,0.0,0.22403999948986925,0.11823784877374002,0.0,0.0,0.0,0.0,0.0,0.0,0.21021757393984689,0.0,0.0,0.0,0.18066728323221545,0.0,0.0,0.18290825011997228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4908815022601784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20586433173868934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2124293428874986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2113784827488097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2537957252896316,0.17077177384545292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.207391722439078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,veggboi,2018/04/05,"Best Way to get your gains back from being sick? 19/M 6' Last week got narly sick and went from 172lbs-->166.5lbs in a matter of 5 days. I am absolutely weak. ~5 days out from being sick and can barely touch 70% of my TMs. I'm eating like a truck and weighed in at 168 today. Originally on nSuns 5day but thinking I need to change my training until I'm strong again. The split life is not for me atm, I reach a top set of 70% and that body part becomes absolutely fatigued of whatever im training. Should i attempt a light full-body workout every couple of days to reinforce motor pathways until my strength returns? any other suggestions? super depressing eating non-stop and barely being able to lift any weight :(",3.2979096989966514,5.655721934782612,4.0268115942029015,85.09951505016727,76.02898550724638,6.275139353400222,24.3835005574136,7.321109707123232,1.1790952062430329,569,19,105,7,13,181,97,138,0.127,0.7090000000000001,0.165,0.696,0,0,0,0,0,0,23,0,1,0,7,2,8,0,0,5,0,7,11,1,1,0,13,14,8,0,2,2,0,2,1,0,1,6,0,0,0,2,6,4,0,1,1,1,1,1,3,0,0,2,3,9,5,20,8,2,21,0,2,0,0,2,6,0,0,13,54,11,0,0.17341797162761366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23586033492483136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13334771572908108,0.0,0.0,0.19152652490463176,0.0,0.0,0.18199146218456505,0.0,0.0,0.38525654439011936,0.0,0.0,0.0,0.0,0.0,0.0,0.18345321957957111,0.0,0.0,0.0,0.0,0.0,0.19188368714341789,0.0,0.335520735566904,0.0,0.14936464485102058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3548997576382547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1461121205520505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0906037326126048,0.0,0.0,0.0,0.13869819394380165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18732116803116314,0.0,0.0,0.0,0.0,0.0,0.0,0.14135879266485132,0.0,0.0,0.0,0.0,0.12249024193929782,0.08472326125715361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12858722859073582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18779476381473845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14498518942342808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11111923390818558,0.0,0.0,0.0,0.0,0.1643799598717884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13765111393584947,0.13910543642887646,0.21117637036886816,0.0,0.16076019709910933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hassliebe666,2018/04/05,"Cyclist trying jogging for the first time. So yesterday I went jogging for the first time. I could barely hold a steady trot for 4 minutes at a time, with 3 minute breaks in between. Routine went as follows: 4 min jogging 2 min rest walk 4 min jogging 3 min rest walk 4 min jogging 3 min rest walk 4 min jogging 3 min rest walk 1 min sprint (probably less, cannot recall) 4 min jogging (barely) 5 min rest walk For a total of 35-40 min approx of exercise. My max HR was 203bpm during the sprint and regularly at 160-170bmp when jogging. And it took about an hour and a half for it to go back to my normal resting 70-80bpm. Is this normal? Additionally, today I went cycling as usually do, 30-40 min of high intensity cycling but I felt much faster and had a general sensation of higher resistance and stamina than normally. Same question, is this normal? Thanks! PS: 25 y.o. Male 122lbs 5'7"" ",0.5161693121693105,2.985709628571428,2.513777777777779,88.58429629629632,95.57142857142857,5.106878306878309,23.05291005291005,6.775458762138228,1.0704179894179895,695,29,134,11,27,231,102,175,0.0,0.952,0.048,0.8075,0,0,0,0,0,0,28,0,0,0,2,4,1,0,0,9,0,7,1,0,0,1,19,15,10,0,5,1,0,1,0,0,0,1,0,0,1,4,7,0,1,2,9,0,19,1,0,0,3,7,1,6,1,20,7,10,49,0,0,0,0,2,4,0,1,25,68,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11976700042948747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12435875230311112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14955049881330698,0.0,0.0,0.26497250265426503,0.0,0.0,0.0,0.0,0.0,0.0,0.08851990947153313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1645651100343157,0.0,0.0,0.15338860638701798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11449882116229472,0.0,0.0,0.0,0.0,0.0,0.6104325171213507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16793166317666508,0.0,0.0,0.0,0.17448273162937114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1433994984581006,0.0,0.0,0.0,0.0,0.0,0.0,0.272468298748741,0.0,0.14763878493848187,0.0,0.17305100920406366,0.10574832123999267,0.0,0.0,0.0,0.0,0.0,0.17154358800060734,0.0,0.0,0.0,0.0,0.0,0.0,0.4331630239725487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,HaguroGuro,2018/04/05,"How can I balance work, gym, and preparing for the military? I'm starting a new job soon and I work 9 to 6. My commute is 1 hour, so it will be 8 to 7 that I will not be available. My usual work out is the Westside's for Skinny Bastards Pt 3, and some days take up to 3 hours including shower because I do abs and running after. I'm looking for a new work out that will help me get stronger, but also allow me to fit in abs and running. I don't want to spend more than 2 hours at the gym, and if possible I would like to shorten it to 1 hour 30 minutes. Is there some other program I can switch to? I want to work out in the mornings before work.",2.877550860719875,2.8206095563380282,4.856291079812209,88.34731611893585,73.15492957746478,7.437871674491394,29.158059467918626,6.937597516519254,1.3722697965571204,495,19,116,4,9,172,84,142,0.039,0.862,0.098,0.8269,2,0,0,0,0,0,14,0,0,0,6,5,2,1,0,6,0,13,1,1,2,0,19,21,11,0,4,3,0,0,1,0,4,0,0,1,0,5,9,1,0,0,2,1,2,2,1,0,0,0,1,12,1,21,15,3,21,0,0,1,0,1,8,1,3,12,74,17,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11473936150652878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08746290033963383,0.0,0.1220892707245228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09253148612213442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07496137023565641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09617032657405288,0.0,0.0,0.0,0.5651879937417494,0.0,0.0,0.0,0.0,0.0,0.14237984639456094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07009613811193235,0.0,0.0,0.0,0.12048544372771387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2771440299960292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1617499670268908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1015545171004254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1078776532928678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15802082472914727,0.0,0.16925416727728618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6267224668304479,0.0,0.0,0.10192270502037068,0.0,0.0,0.0 fitness,BornInTheDark69,2018/04/05,"Too much chicken? I am 20 years old and i eat around 10-15oz of organic chicken daily. Is this potentially bad for my health eating this much meat? My diet other than chicken is mostly clean; fruits, veggies, grains etc.",3.220714285714287,5.600746071428574,4.238333333333333,83.37750000000003,76.38095238095238,6.104761904761905,24.785714285714285,7.1686216300943375,1.2413142857142856,173,6,31,2,4,56,35,42,0.091,0.846,0.063,-0.2869,0,0,0,0,0,0,8,0,0,0,0,2,1,0,0,0,0,3,5,0,0,0,3,3,1,0,0,0,0,0,0,0,0,1,0,1,0,3,2,4,0,0,0,0,0,0,1,0,0,0,1,4,0,4,3,4,3,0,0,0,0,0,1,0,1,2,20,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2599356517004273,0.0,0.0,0.0,0.0,0.2438019355488465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.597563414147656,0.0,0.0,0.0,0.0,0.3256493492820621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3103748756445016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4292968639751754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30639750621677536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18803390097521688 fitness,rydadddy,2018/04/05,Running and lifting Ive been powerlifting through the winter and i have a bunch of races planned for the summer. Im trying to lift and run but my running suffers from being constantly sore from squatting or deadlifting. And i feel like it takes longer to recover after workouts now. How do I maintain my strength while preparing for half and full marathons?,5.07297435897436,7.7917030923076975,4.610384615384618,81.30378205128206,71.92307692307693,7.410256410256411,35.44871794871795,8.344100000000001,3.2026410256410247,291,16,48,5,6,88,51,65,0.106,0.7859999999999999,0.108,0.0387,1,0,0,0,0,0,4,0,0,0,2,2,3,0,0,3,0,5,1,0,1,0,9,7,9,0,0,2,0,1,1,0,0,1,0,0,0,1,5,0,0,1,2,0,3,0,1,0,1,1,1,6,2,9,5,2,10,0,1,0,0,0,1,0,1,7,36,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5172063374981445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24199910851899775,0.34191838999517754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5169798871607371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2338241988611037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3598544304386837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3249441178152892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,teebqne2,2018/04/05,"Should you move your back when curling? I'm fairly new to weighting (solely benched for around a year) but now I've decided I also want to start curling. I asked my brother to show me how to properly do a barbell curl, and when he was showing me, he told me to bend forward slightly before you curl, so you can then move your back to a straight position to help you curl more (he said this would strengthen your back and also allow you to do more reps when you're tired). Is this true, and common, or do I risk hurting my back? Thanks!",4.470119047619047,4.984259953703706,4.740105820105821,88.55833333333334,69.83333333333333,7.282539682539682,29.317460317460323,6.868970318607317,1.3791015873015873,417,15,88,3,7,131,67,108,0.053,0.764,0.183,0.9363,0,0,0,0,0,0,14,0,8,0,0,13,4,0,1,3,0,8,2,0,2,1,13,15,13,0,3,2,1,1,0,0,2,1,1,0,0,2,4,1,0,1,2,0,3,0,2,0,0,3,2,16,2,10,10,2,19,0,1,0,0,16,4,0,1,14,59,18,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2985852809270627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16619002367534416,0.17452610836923935,0.0,0.0,0.5741997103657989,0.0,0.0,0.0,0.15885594411028506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12513161830400735,0.0,0.0,0.0,0.0,0.0,0.19985110862105845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3968351177561472,0.0,0.0,0.0,0.18030239790229716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17758103402494105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13213723529443436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17187528740381128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2145679703632504,0.0,0.17838637014840328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1101121760244608,0.0,0.0,0.22733312310399856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1326163014669638,0.0,0.0,0.12021959377412808 fitness,Shmellie,2018/04/05,"Tips for exercising while working shifts? So basically I work 12 hour shifts. Whether it be in the day, at night, or over the weekend. It's taken me ages to start the right diet and stick to it, but I just cannot get into a regular exercise pattern without giving up 2 weeks in. I either don't have the time to fit in 3-4 sessions at the gym a week, as I work 3-4 shifts in a week. Or, I am just so freaking tired from the work I feel like I will never recover if I force myself to exercise afterwards. I probably do about 15000 steps at work alone. I have started to run to work as I stopped exercise completely for a few months. But this is my only exercise and isn't enough/what I want to be doing in terms of building muscle and getting lean. Do you guys have any tips/experience to share with my problem?",4.6605357142857144,4.522488744047621,6.063190476190474,81.51514285714288,69.29761904761905,9.577142857142855,31.08571428571429,9.3871,2.521817142857143,631,24,136,12,10,215,105,168,0.133,0.81,0.057,-0.9107,0,1,0,0,0,0,19,0,1,0,6,5,4,0,0,10,0,14,7,0,0,1,20,22,14,0,3,10,0,1,1,0,1,6,0,0,1,4,5,1,1,1,7,0,2,5,2,0,0,1,1,17,2,28,18,3,32,0,0,0,0,4,13,0,3,18,90,21,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1526187539753722,0.0,0.0,0.0,0.0,0.0,0.10020869457950836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.154502370006465,0.0,0.0,0.0,0.0,0.0,0.09503391043186986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15226051137908506,0.0,0.0,0.0,0.0,0.0,0.0,0.14414468957007648,0.0,0.0,0.07450878220406966,0.10527279628270568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15397725559973488,0.14135950519392818,0.0,0.0,0.0,0.0,0.0,0.14590788092323595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1451182387353152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07199182019141763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11761998618450473,0.0,0.0,0.0,0.11365180241678352,0.0,0.0,0.13828577870341274,0.0,0.0,0.0,0.0,0.0,0.0,0.11207262451527172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15887716670820715,0.14100198833613153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12584317984320806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2086019210657632,0.0,0.0,0.1231981339305296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08592580756587287,0.16936668425527832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08691574104850927,0.0,0.3546058102027126,0.0,0.0,0.0,0.0,0.0,0.0,0.1420481390894067,0.0,0.6436715681815685,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AmbitiousCommunist,2018/04/05,"Questions from a noob lifter I workout at home because I can't go to a gym right now. I have dumbbells and a pull up bar and am running the fierce 5 dumbbell full body program https://forum.bodybuilding.com/showthread.php?p=1266579371#post1266579371 . 1.) I know I'm not supposed to substitute anything but I don't have a bench so I replaced with the DB row with chin ups, is that alright? 2.) Weird clicking noise when I do reverse flies? It really creeps me out that I might be screwing up my shoulder is, there any substitute or does it go away? 3.) My balance sucks for calf-raises even with just body weight (same with single leg deadlift but that's gotten better at least). What should I do? 4.) The dumbbells are adjustable but I only bought them up to 20 lbs per db (I can make one 40 lb) and the only exercise that the weight is sufficient is curls. Can I buy just plates for a cheap price? I plan to use a gym when I go to college but until then (a year, I think just dumbbells can last me that long) I'm stuck with this. Wow, didn't expect it to be this long, sorry about that. Your input is appreciated :) ",2.6249682875264284,5.1012865348837195,3.039968287526428,90.67382135306556,79.0,5.2114164904862585,22.330866807611,6.351523495107088,0.3257441860465113,875,27,177,7,22,270,134,215,0.084,0.8170000000000001,0.099,0.9034,0,0,0,0,0,0,43,0,1,1,2,10,6,2,0,12,1,21,9,4,2,0,28,34,13,0,2,9,0,2,0,0,2,1,0,1,0,12,9,3,0,4,5,4,5,4,3,0,1,4,3,21,3,24,26,4,24,0,0,1,1,3,10,2,3,9,114,33,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11870299052857135,0.0,0.0,0.0,0.0,0.0,0.0,0.1436434136944116,0.0,0.0,0.0,0.16399962246825406,0.0,0.0,0.10640675356152272,0.0,0.0,0.0,0.0,0.15437919843827574,0.0,0.38778121768024254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15275374821715593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11529154737343565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29760989648297953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1750923143810568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0959305435950051,0.14228514881210375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30895033550969986,0.0,0.0,0.0,0.0,0.0,0.0,0.11651643000443382,0.0,0.0,0.0,0.0,0.0,0.0,0.1851746537695886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11828259170117902,0.2655130024828969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1955408977418952,0.0,0.0,0.0,0.1118240304220505,0.0,0.0,0.0,0.0,0.14906851992929046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19539938089629733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11184742338595566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15075897315930706,0.0,0.0,0.0,0.0,0.0,0.4251205137946195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11240732273329428 fitness,soicanshittalk,2018/04/06,"Struggling getting DBs up for incline bench I work out solo in the early mornings which is why I thought doing DB would be better for me. Right now on my incline bench I hit 4 sets of 60sx5. I decided to move up to 65 (I was doing rep range of 3-5) but I can’t even get the 65s up to start the lift without putting a ton of stress on my shoulder, causing some pain. Anyone have any advice here? Is my only option to stay at 60 and increase the reps? Or should I switch to flat? ",1.2296078431372557,2.802133725490201,2.9437254901960803,94.14343137254903,79.3921568627451,4.925490196078432,23.098039215686285,5.033348758259628,0.07463921568627452,368,12,83,1,9,122,77,102,0.103,0.8490000000000001,0.048,-0.7711,0,0,0,0,0,0,10,0,0,0,2,3,4,0,2,5,0,10,2,1,1,0,12,15,3,0,2,3,0,0,0,0,2,1,1,0,0,1,2,0,0,2,0,0,3,2,3,0,0,2,1,11,1,19,9,3,17,0,0,0,0,0,9,0,3,3,54,12,1,0.0,0.0,0.0,0.0,0.0,0.2349220856655279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16348441073639058,0.0,0.0,0.0,0.0,0.1680975542323763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2126196835838183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2469633160983036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1587859800439994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2512045586878331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2555136677337683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18283969325658334,0.2558090698010742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2416745589905227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20530551952791865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.170160694573548,0.25624094511113793,0.0,0.0,0.2753844070715737,0.2513246824738662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1908556117956012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2169291374986255,0.0,0.0,0.2317429282227302,0.0,0.17501852421338476,0.0,0.0,0.17077761555333584,0.0,0.0,0.0 fitness,EvoOsteo,2018/04/06,"Good accessory workouts for GZCLP to help with excavating? Hi all, I've recently got back into strength training after failing to keep it up last year (no program and far away gym) and I've really being enjoying the the GZCLP routine. However, I want to add more accessory workouts to my sessions. Currently I have the suggested lat pulldowns and rows, which I alternate each day. Then of course the t1 and t2 lifts are deadlift, bench, overhead press, and squat. Out of all of them, I feel like my overhead press if the one I'm weakest in. Which may mean something about me needing to target my shoulders more. Since I'm going to be excavating in a month and then again a couple months later, I figured I should start targeting some of the muscles used a lot during excavation. Granted the excavation itself will be a workout. Though for the life of me I can't think which muscles I'll really need to target based on previous excavations, or what exercises would be the most beneficial. Excavation typically involves a lot of mattock work, shovelling, pushing and tipping a wheelbarrow (including walking a good 10 meters up a pretty steep spoil heap), carrying heavy buckets and of course toweling. So definitely it has a general all body workout effect, but pretty sure certain muscles are targeted more. Sore shoulders/neck, forearms and legs are common from my memory, but I may be misremembering this. Currently I'm thinking of adding farmers carries as standard to the end of my workout. However, I wanted a couple extra exercises to add to my routine. Ideally stuff suited to higher reps (although I hate high rep work), since stamina is going to important. I should also add, pull ups and push ups are currently out the question for me right now. Thanks to a ganglion cyst (and sweaty hands) messing with my grip and range of motion of my wrist. Plus general weakness. Thanks in advance! 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Hi all, I’m building muscle, lifting 3-4 days a week. I still want to do cardio everyday. Sometimes in the gym, sometimes hiking, playing a sport, whatever. I just started reading that to build muscle sufficiently, your body needs 2-4 days of complete rest. Do I need to really give up cardio on those rest days? Any insight would be appreciative!! Thank you. ",3.2443243243243245,6.029666608108113,4.6012837837837814,78.54895270270273,78.86486486486487,6.943243243243244,28.16891891891892,8.07648339933343,2.3964648648648654,315,14,52,6,8,104,54,74,0.0,0.857,0.14300000000000002,0.846,0,0,0,0,0,0,17,0,2,0,0,2,2,0,0,3,0,6,4,1,0,1,8,13,1,0,4,1,0,0,0,0,1,3,0,0,0,2,1,0,0,1,4,0,0,0,0,0,0,0,0,6,2,7,11,3,11,0,0,0,0,4,3,0,0,8,30,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1582577325635598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2584997057257796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2440027270639579,0.0,0.0,0.0,0.0,0.0,0.4502558758410864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22324644445445668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34511819445838604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23278320129036775,0.0,0.14908653456757384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.46033250414120896,0.0,0.1647205722756773,0.0,0.18585067141768466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21425751521225286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13726441762500885,0.0,0.18667412613922066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1653177699839624,0.0,0.0,0.0 fitness,ampaloue,2018/04/06,"No strength at all in my arms after weeks I have been trying to strengthen my arm muscles, since I draw a lot I figured I should strengthen my arm muscles too so they dont become so stiff (especially at night). I have been doing all sorts of arm excersizes, but whenever I try to add more weight on lifts, I feel such a lack of strength in them that I feel only my willpower makes it possible for me to lift, not my actual muscles. Don't get me wrong, I dont want to become bulky (I'm female) but I just want to have more strength in my arms, I feel like they are the only part where muscles are not built no matter how often or regular I excersize. P.S. I draw everyday, do you think it might have something to do with that?",2.192447083118225,3.953296845637588,3.5310067114093973,90.16127000516263,77.18791946308724,6.732266391326795,24.213216313887447,7.61054688173877,1.056738358286009,566,19,122,8,13,185,86,149,0.056,0.789,0.155,0.9484,1,0,1,0,0,0,17,0,1,3,3,8,5,0,0,3,0,16,7,5,2,2,27,25,6,0,4,6,0,4,1,0,2,1,0,0,0,4,2,1,1,5,0,0,0,7,1,0,0,2,4,25,4,17,21,7,11,0,0,0,0,4,7,0,5,5,87,29,0,0.0,0.0,0.17576622455976978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3978456572506976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4221867965866851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2732146154167595,0.1286741674355059,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09410263557117488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08799507424900731,0.0,0.0,0.0,0.0,0.0,0.0,0.1531273028074095,0.0,0.0,0.12022813817436645,0.0,0.0,0.0,0.0,0.0,0.0,0.1910735152025632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16902569392236647,0.0,0.0,0.0,0.0,0.0,0.0,0.2739710953072446,0.0,0.0,0.0,0.19504695570317665,0.0,0.0,0.0,0.0,0.0,0.0,0.20305256097814672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1489929608267164,0.0,0.0,0.0,0.0,0.13866130016385295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11541039725283238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24457247721327294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2124729466940975,0.0,0.1444773610619954,0.2193315048843851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1969274399965746,0.0,0.0 fitness,Stonecoldwatcher,2018/04/06,"Scooby new workout routine, thoughts on it? A video of Scooby \(a well known fitness youtuber\) came up in my feed and he had a link to one of his new workout routines. I think that it looks really solid and I will try it out and see how it feels for a couple of weeks. I would just add dips instead of incline flyes and remove the biking/running 20 mins each workout, eff that. What are your thoughts on it? [http://scoobysworkshop.com/advanced\-gym\-workout/](http://scoobysworkshop.com/advanced-gym-workout/)",8.27555938037866,11.386504542168677,5.525851979345958,76.56385542168678,63.81927710843375,5.7067125645438885,27.5197934595525,6.18269132825596,1.0837793459552492,419,13,64,2,7,116,62,83,0.0,0.919,0.081,0.6655,0,0,0,0,0,0,34,0,1,0,0,4,1,0,0,5,0,4,1,0,1,0,17,11,5,0,1,1,0,1,0,0,2,0,0,0,0,8,8,1,0,6,4,0,2,0,0,1,1,4,3,6,1,11,5,1,12,0,0,2,0,3,6,0,0,4,44,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3048276302831701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2948990708068211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13476041040176362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2238094931526977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.514812934779771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1806007026723055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17073939773734498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21238176076572945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17077511546772356,0.0,0.4231738746003085,0.0,0.0,0.0,0.0,0.0,0.18094943796451946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21378609384544625,0.0,0.23963329282245796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18932800714841927,0.0,0.0,0.0 fitness,tostitostiesto,2018/04/06,"Ido Portal deloading question Ido has stated before that you should deload every 2-5 workouts by cutting volume 40-60%. Does that mean if i train 6 days a week that I would deload once or twice every week? And does every 2-5 workouts mean a specific workout (2-5 workouts for straight arm, bent arm, or legs) for a body part or just any workout in general? I follow his online program with straight arm workout, bent arm, and legs. I find it hard to believe that I would deload that often. Any help would be greatly appreciated",6.339636963696371,6.6013196138613885,6.747277227722773,76.6699587458746,65.73267326732673,8.317491749174918,33.665016501650165,7.793537801064563,2.52547392739274,415,17,73,4,6,135,62,101,0.03,0.86,0.11,0.8202,0,0,0,0,0,0,16,0,1,0,0,2,2,1,0,3,0,6,7,7,0,0,18,9,6,0,5,5,0,1,0,0,4,0,0,0,0,6,3,0,0,4,6,0,1,0,1,0,1,0,1,7,1,6,4,1,10,0,0,0,0,4,5,0,6,3,38,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23438635597694266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14664372669869608,0.19416164963873184,0.0,0.0,0.0,0.19142446648489567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1111413139041134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3016216714255471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4355970347176852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15751035336450964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1899990839916815,0.0,0.0,0.0,0.0,0.15437760964381916,0.0,0.0,0.0,0.0,0.0,0.11551199383007768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3754449703192051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1835303180343854,0.0,0.0,0.0,0.0,0.0,0.18662116449599386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19305376495612034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2764722296484283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36726385236070397,0.0,0.0,0.0 fitness,nox514,2018/04/06,"My belt is throwing off my squat mechanics big time I got an Inzer 10mm lever belt about a month and a half ago after tweaking my lower back. I've been doing a lot of core work with the ab wheel and working on glutes as well. My form is much better and I'm repping 265 beltless on squats without issues ( hurt myself with 275 and poor form ). Now my problem is whenever I use my belt, it hinders my movement and I feel I can't go as deep in the hole. It throws off my mechanics. It was to be expected that I would have to adjust, but I literally can't even rep 225 comfortably with the belt on. I brace and push against it, but it's like there's this huge obstacle in the way on my way down when I squat. I tried loosening/tightening it and placing it higher/lower , but I have yet to feel comfortable squatting with it. Any tips ? Suck it up buttercup ? Thanks",3.800423728813559,4.483561316384186,4.895833333333336,86.23324152542375,71.42937853107344,8.385875706214689,27.744350282485875,8.59863814320734,1.80029604519774,671,23,145,11,12,221,111,177,0.07,0.7959999999999999,0.133,0.9071,2,0,0,0,0,2,18,0,0,0,3,9,9,1,0,8,0,12,0,0,1,0,23,20,13,0,3,4,0,2,1,0,1,0,0,0,0,11,11,0,0,3,0,1,5,3,3,1,1,3,2,20,6,24,15,4,29,0,1,0,0,0,14,1,1,9,97,31,2,0.0,0.0,0.0,0.0,0.0,0.0,0.19482535848488464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14946073610910454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16900041931754098,0.0,0.0,0.0,0.0,0.0,0.0,0.1943811906993572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14516533628058695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22225890640611987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12490837847648588,0.0,0.175781435826847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2352834426650456,0.0,0.0,0.2293975161817257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1073754177199298,0.0,0.0,0.0,0.0,0.0,0.0,0.18685259650721028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17542958512777215,0.0,0.1615666144964899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22962762333998066,0.0,0.0,0.0,0.0,0.0,0.0,0.21030371723727712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20234768577686907,0.0,0.0,0.0,0.0,0.0,0.0,0.12815788593448846,0.0,0.0,0.0,0.0,0.14921898826552474,0.0,0.0,0.0,0.0,0.18982291013147867,0.0,0.0,0.0,0.34890880353658504,0.0,0.0,0.1976123159703585,0.0,0.0,0.0,0.0,0.21186404553335667,0.0,0.3200109092216819,0.0,0.0,0.15612833062545722,0.0,0.0,0.0 fitness,christroflobal,2018/04/06,"Overhand ez curl into ohp Been wanting to strenghten my brachioradialis so ive been doing overhand ezbar curls 3x12 at the end of leg day as an accessory (main bicep workout is along with chest on its own day) Lately ive been incorporating an ohp component into the overhand ez curl as well, because while shoulder has its own day I thought the volume along with lighter weight could possibly help progress the strict ohp. So my question is - is the ohp component helping at all, or could it be debilitating and hurt my shoulders in the long run? Because the angle of the hands are 45* pronated ",6.894233766233767,7.866994345454549,6.736753246753249,74.75227272727275,64.63636363636364,8.83116883116883,36.623376623376615,8.841846274778883,3.2283376623376627,478,23,83,7,7,151,72,110,0.029,0.846,0.125,0.8555,0,0,0,0,0,0,8,0,0,0,1,3,2,0,0,10,0,14,7,6,0,1,14,16,7,0,3,1,0,2,0,0,0,0,0,0,0,3,7,1,0,2,1,0,1,0,1,1,0,4,2,6,1,15,9,4,14,0,1,0,0,3,6,0,2,7,56,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2771005963616614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3629357725756169,0.0,0.0,0.4397383899992035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20130628073873288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30468752742572675,0.0,0.0,0.0,0.0,0.0,0.2433123656688557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.256386402340447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20113930589559487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2562287104051125,0.0,0.0,0.0,0.0,0.0,0.0,0.2546102458902911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18043821408144028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13405807064226594,0.0,0.0,0.2767708438495734,0.20435573170569074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jehrok9,2018/04/06,Looking for a Beginner Boxer Type Workout So I'm trying to make up a beginning boxing type workout regiment to try and bring myself back into moderate shape. So would any of you guys have any recommendations? Any would be incredibly appreciated.,5.96151162790698,8.931775790697678,7.811802325581392,58.202819767441866,70.16279069767441,10.811627906976746,34.00581395348837,10.686352973137794,4.959376744186047,201,10,28,7,4,70,35,43,0.0,0.916,0.084,0.5563,0,0,0,0,0,0,3,0,1,0,0,3,0,0,0,2,0,4,0,0,1,0,5,9,3,0,2,0,0,0,0,0,2,0,0,0,1,0,2,0,0,0,2,0,1,0,0,0,0,0,1,2,0,6,6,0,7,0,0,1,0,2,3,0,0,3,18,2,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6223193984064208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2345593498735581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30204067308371,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2561594153303536,0.0,0.0,0.0,0.0,0.0,0.2036186684708956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4142085447798503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43338779721654985,0.0,0.0,0.0 fitness,Nihiliste,2018/04/06,"What would you say is the current consensus on Crossfit? I don't do it, nor do I plan to, but superficially at least it seems to me that Crossfit has become more respectable in recent times. I remember when people were continually making fun of some of the exercises gyms were teaching - say, using a barbell while on a balancing board.",6.679354838709678,7.70646935483871,7.584032258064513,68.29604838709679,65.12903225806451,10.070967741935485,34.854838709677416,10.125756701596842,3.7261161290322575,268,12,45,6,4,90,49,62,0.0,0.861,0.139,0.867,1,0,0,0,0,0,7,0,1,0,1,1,2,0,0,4,0,8,1,0,2,0,7,11,4,0,1,1,0,0,0,0,1,1,2,0,0,4,0,0,0,2,2,0,0,2,0,0,0,2,2,5,2,8,8,3,10,0,0,0,0,3,4,0,2,6,36,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3611249842828952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2182624528748892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2266875546966165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.322854432703649,0.0,0.3704058953348,0.0,0.0,0.5200570600295997,0.0,0.0,0.0,0.2976713532238494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19066533475791825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28240672387059745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23227802336810255,0.0,0.0,0.0 fitness,marshmallow_matey_4,2018/04/06,"Worried that I'm not ready for Phraks' GSLP - keep modifying, or switch? F/26/5'4""/165, 3 weeks on Phrak's GSLP Var I'm concerned that I'm making so many changes just to START that I might do better on another program. I'm doing squats and bench without modifications, but can't do any of the other motions: Chinups - currently doing weight-assisted chin ups AND palms-facing pulldowns (can't yet do negatives) OHP - last did these seated with 12.5 lb dumbells, but found a 25 lb bar and ready to try that Rows - have been using a machine (""seated rows?"") because I can't seem to do these without a rounded back. I've tried a few each session with just the bar and I seem to be getting closer. Deadlifts - same rounded back issue, I've been subbing RDL hoping that increasing hamstring strength/flexibility may help. I'd appreciate any guidance on whether my modifications are appropriate, and whether I should stick with this or switch programs. ",5.860093917710196,7.772759168604653,5.692093023255817,77.81855992844366,67.77906976744185,7.850447227191412,34.16100178890876,8.384062270229773,2.836835778175313,755,36,129,11,13,235,112,172,0.036000000000000004,0.882,0.081,0.8515,1,0,0,0,0,0,33,0,0,0,1,6,2,0,0,6,0,18,2,0,2,0,31,31,12,0,2,11,0,2,0,0,3,0,0,0,0,9,9,2,1,3,2,0,2,7,0,0,0,4,2,5,2,15,23,4,14,0,0,2,0,1,5,0,7,7,75,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.252902084472109,0.19498273089888252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28596512659262224,0.0,0.11335219802715014,0.0,0.0,0.0,0.0,0.16445592865992634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19670836832136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20388242584988356,0.0,0.0,0.0971501751067385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12463705022160007,0.0,0.0,0.18468835832874256,0.0,0.0,0.0,0.0,0.0,0.19408144080306292,0.0,0.16527915992639086,0.0,0.0,0.0,0.1515724690834305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12412175924193433,0.18852212478288335,0.0,0.0,0.0,0.0,0.0,0.19726148314038466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3385602200599313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13161497833044786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2524930236368048,0.0,0.0,0.0,0.0,0.1605994018983304,0.0,0.0,0.0,0.0,0.14915629983090278,0.2264346155302529,0.0,0.0,0.0,0.0,0.0,0.3584945460255617,0.0,0.0,0.1888392586709824,0.0,0.0,0.0,0.0,0.0 fitness,Baardhooft,2018/04/06,"How much (red) meat is healthy on a daily basis? I'm looking for a scientific answer here, not some shitty health blog written by a 40-something yoga mom. Nutrition wasn't always very important for me. I used to be a chubby fat guy at 120kg and 40%+ body fat. I changed that up and managed to drop it to 75kg throughout the years, building a solid foundation. I exercised more and cut down on how much I ate. One thing that didn't change much though was what I ate. Mostly meat, a year or two ago I could easily eat 1kg (2.2lbs) of meat a day without any worries. These days I've changed my diet and include (frozen) veggies with every meal, cut down on the amount of meat I eat daily (between 250g~500g depending on the day). I also eat nuts (nohomo), cheese (a lot) and chicken or fish as well as rice with most late night meals. Recent blood work at the doctor show pretty good values. However, I am living with people who's sole source of nutritional advice comes from ""health"" magazines. One of them is vegeterian and two others are almost vegetarian (eat meat from time to time). Their diet consists mostly of pasta, fresh vegetables, fruits, lentils, (chick)peas, muesli. The vegetarian roommate recently had blood work done and iirc his B6 levels were too low because he wasn't getting enough B12 either (since he doesn't eat meat, fish or poultry). Today I got into a heated argument when one of them mentioned that getting protein from animal sources (meat, cheese, milk, yoghurt etc.) every day is not healthy I'm really done with arguing about this all the time. I'd rather know the facts and be done with it, but the thing is that there's so much (contradicting) research out there that I don't know what to believe. For example, [this paper](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462824/) states the following: >Cardiovascular diseases > >Also, as concerns CV health, the effect of protein intake seems to be dependent upon dietary sources (30). > >A very large observational study carried out in the United States on a female population reported an inverse relationship between the intakes of poultry and fish and the risk of developing coronary artery disease, as well as the absence of a clear relationship between red meat consumption and the same risk (31). The analysis of the data collected 26 years after the beginning of the study also reveals a positive correlation between the consumption levels of different protein sources (poultry, fish, and nuts) and health condition and survival (32). In particular, the substitution of one daily serving of red meat with a daily serving of poultry reduced CV risk by 19% (13% if red meat was substituted for reduced-fat dairy products and 24% if substituted for fish). The authors suggest that these benefits are a consequence of the reduction of heme iron and sodium and of the increase in polyunsaturated fats. The substitution of red meat for other protein sources such as poultry could therefore constitute an effective strategy to reduce coronary risk (30). > >Possible underlying mechanisms linking the consumption levels of various meats and the risk of coronary disease can be extrapolated from the examination of the compositional differences between red and processed meat and white meat. In particular, saturated fats, cholesterol, and heme iron, which are higher in red versus white meats, have been described to be the key factors involved in atherosclerotic processes, CV risk factors, >and chronic diseases such as hypertension, hypercholesterolemia, endothelial dysfunction, insulin resistance, and type 2 diabetes (4). But when it comes to cancer they state this: >Cancer > >Epidemiological studies conducted in populations with high or very high consumption levels of animal products show that excessive meat intake is a potential risk factor for specific cancer sites (48). The saturated fats, heme iron, sodium, and N-nitroso compounds contained in meat and the heterocyclic aromatic amines generated during cooking at high temperatures have been indicated as possible factors responsible for the positive meat–cancer relationship (49). The differences in the composition of poultry meat compared to red meat, in particular the lower amounts of potentially dangerous components, along with the content of others which, conversely, are nutritionally favorable (e.g. polyunsaturated fats), could at least partially explain the different impacts recorded for the risk of certain types of cancer across the two food categories. In general, increased consumption of red meat is associated with higher cancer risk, whereas white meat is considered moderately protective or neutral (50–52). Notably, red meat is characterized by a higher proportion of total fat (up to 20% vs. approximately 4% in lean poultry meat), especially of saturated fats, and a reduced content of polyunsaturated fats (11, 53). > >According to the periodic report by the World Cancer Research Fund, individuals who usually consume animal products should privilege poultry and all types of fish over red meat. The consumption of the latter in the general population should not exceed 300 g of cooked red meat per week and, on an individual level, should be limited to a maximum of 500 g per week (equivalent to about 750 g of raw meat), limiting processed meats as much as possible (54). Which is pretty consistent with other papers [(this is a meta-research)](https://onlinelibrary.wiley.com/doi/full/10.1002/ijc.22170) I've read regarding this aspect. However, what I fail to find is what the initial risk for (colorectal) cancer is. If that risk is 1%, an increase of 50% or even 100% won't mean much. Furthermore, it seems that it only has a (significant) negative effect on the relative risk of digestive tract cancers, but no other cancers (breast cancer, ovary cancer), but an interesting finding is that eating poultry for can reduce the risk of lung cancer by 10% >However, a high intake of poultry could reduce the risk of lung cancer by approximately 10% according to a meta-analysis on 23 case–control and 11 cohort studies (6). From [these](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161278/)^1 [sources](https://www.cancer.net/cancer-types/colorectal-cancer/risk-factors-and-prevention)^2 that I've found it seems that the initial risk for the average person to contract colorectal cancer is 5%, and that it usually occurs between the ages of 68-72. So taking that into account, a 28% increase would only yield a 1.4% overall increase in developing colorectal cancer, increasing it from 5% to 6.4% (hardly significant). I was wondering if anyone could shine some more light on this. I'm always open to understand more when it comes to nutrition and to live as healthy and balanced as possible, but I'm finding it harder to find credible sources these days and feel like a lot of people are just projecting their own view of what is healthy, when it might not necessarily be so. I'd change my diet in a heartbeat if what I'm doing currently isn't really healthy, but if the difference in regards to cardiovascular disease is non-existant (actually, poultry and fish showing an inverse relationship in that regard) and when it comes to cancer increases the overall risk from 5% to 6.4% at a high age, then it makes no sense to change it up taking into account that micro nutrients as well as caloric intake is already well accounted for. Just for the sake of keeping bro-science out of here, if you make a claim or recommendation, please back it up with a source.",13.711893053751464,11.360440269716095,12.299688253850436,51.163193851673185,52.84858044164039,15.560239995051653,49.70501639141462,13.801690567044382,7.0154894661965725,6114,315,855,178,51,1955,541,1268,0.116,0.807,0.077,-0.9964,7,0,1,0,0,0,309,0,1,5,9,31,33,4,16,90,0,64,60,15,11,6,150,99,82,0,17,31,1,2,1,0,6,34,0,0,2,58,57,30,6,22,9,4,12,15,22,4,7,18,22,23,11,184,63,35,111,0,2,18,1,24,61,0,29,35,543,81,18,0.0,0.0,0.049010060322300895,0.0,0.0,0.04907699094967719,0.04451934771619594,0.0,0.05029072791901227,0.0,0.055421941587295284,0.12048910180387362,0.08357853376321321,0.0,0.0,0.03415312325102721,0.0,0.0,0.0,0.0,0.0351168436307466,0.0,0.0,0.0,0.0,0.0,0.0,0.03861811670868425,0.0,0.0306152604323279,0.0,0.0,0.056583726668686364,0.0,0.0,0.0,0.0557860407007984,0.0,0.0,0.0,0.0,0.0,0.0,0.2656445146275089,0.17304945898150675,0.0,0.0,0.05632897091518273,0.20049349123573326,0.0,0.0,0.16194726763112854,0.0,0.0,0.0,0.0,0.26235989216746136,0.0,0.05140500895044685,0.0,0.15418561932440122,0.0,0.0,0.0,0.3083418456496793,0.0,0.0,0.0,0.05189342135645088,0.05601152893843707,0.03317158573438664,0.0,0.08462949504881351,0.0,0.0,0.0,0.0,0.0,0.02539408015020585,0.03587907018957162,0.0,0.0,0.18361036381486792,0.0,0.0607294260314934,0.05506654192514116,0.0,0.0,0.05247852205259678,0.0,0.0,0.042124374842118326,0.04016764000582978,0.0,0.0,0.04972831810031875,0.0,0.0,0.044989628405528816,0.0,0.0,0.21353730774837956,0.0,0.0,0.0,0.2653149282645796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.044640197660488594,0.0,0.0,0.055202108461617036,0.0,0.05665333515714074,0.0,0.0,0.0,0.0,0.024536249258415785,0.0,0.08869503765782852,0.0,0.04217437592058694,0.0,0.0,0.08539499970917737,0.0,0.0,0.06704801584174556,0.0,0.0,0.05470718759137784,0.0,0.0,0.0,0.05327829353748941,0.0,0.05882015903881116,0.0,0.0,0.22151655244579052,0.0,0.0,0.0,0.0,0.04713055352871258,0.0,0.0,0.0,0.0,0.0,0.13612866583505154,0.07639317474791013,0.0,0.0,0.0,0.0,0.0,0.06963612182594475,0.0438524795732682,0.0,0.05512938657644578,0.0,0.2264739607865349,0.0,0.10218897797368866,0.0,0.0,0.0,0.0,0.0,0.0,0.05023623955464927,0.0,0.06434782942577433,0.0,0.0991776131596039,0.2156813171479693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13716243914403475,0.0,0.0,0.0,0.04154469390239685,0.0,0.0,0.0,0.0,0.03866384854325737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07552236291192148,0.0,0.0,0.0,0.0,0.0,0.06673139221104768,0.0,0.049343497247995256,0.0,0.08785569082270249,0.0,0.047605198485699655,0.0,0.0,0.0,0.0,0.14718069011637028,0.052283548381813975,0.0,0.04337624324863828,0.1106263040449806,0.12431683449065885,0.0,0.0,0.08057115863517203,0.0,0.18062477032977653,0.0,0.0,0.0,0.0,0.0484128410439509,0.054464320044007926,0.07312537264866054,0.05100353751124531,0.0,0.035676728602058234,0.0,0.0,0.09702521723841856 fitness,Morthica,2018/04/06,"Studies regarding static exercising Hey ya'll, does anyone know of any studies involving the growth potential of muscles that predominantly use isometric exercises? Hell I'd take any study where isometric exercises are used really. Due to a recent core injury I'm trying a isometric based training program, but can't find much research on them.",9.327631578947368,11.625305929824565,9.634166666666667,51.37125000000003,59.877192982456144,13.419298245614035,42.32017543859649,12.602617957971056,6.874617543859649,286,16,35,11,4,95,49,57,0.085,0.883,0.032,-0.4404,0,0,0,0,0,0,5,0,0,1,0,1,1,1,0,3,0,2,3,0,2,0,5,7,1,0,0,1,0,0,0,0,0,3,0,0,0,1,0,0,0,2,3,0,1,1,1,0,0,0,0,1,0,4,7,1,5,1,0,0,0,3,2,1,0,2,14,2,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4263212583034042,0.0,0.0,0.0,0.0,0.21917551806705549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2743072009412629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2864928368474544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17226705861849512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2304260108209408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20080775196060466,0.0,0.3094996944127131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2356796811085816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.212815848818251,0.0,0.0,0.0,0.0,0.541450176205417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,notagain12224,2018/04/06,"Bench press progression Hey all, I recently started going to the gym consistently since January. I’ve been doing the Stronglift 5x5, and I started my bench at 110 lbs. Today I’m up to 170 lbs. at my 5x5 bench, but I’m really struggling now at progressing. I’ve gone down weight and worked my way back up to try and progress too. I know this is a loaded question, but how should I continue from here? Lessen my volume? Add chest dumbbell exercises? Any opinions will be appreciated. ",2.8916483516483527,5.630298000000002,4.038120879120879,82.31937912087912,79.98901098901098,7.596043956043958,26.68241758241759,8.548686976883017,2.289377142857143,382,16,71,9,10,124,65,91,0.068,0.838,0.093,0.5188,0,0,0,0,0,0,13,0,0,0,4,5,1,0,1,3,0,6,3,1,1,1,12,13,6,0,1,2,0,2,0,0,2,1,0,0,0,1,4,1,0,2,2,0,2,0,1,0,0,2,2,8,0,10,8,1,16,0,0,0,0,2,6,0,2,7,39,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1954763943343855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22103191426192734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16336490828544006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15797543671804629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32201067104787195,0.0,0.0,0.0,0.18414833669737826,0.0,0.2838229768421952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23778226395508395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4069182973819509,0.0,0.0,0.0,0.0,0.3005059780069299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2724697382186688,0.0,0.0,0.195160217671328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2281650574003209,0.0,0.35003762257426657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20926759867106048,0.0,0.0,0.0,0.0,0.0,0.0 fitness,bryan_duva,2018/04/06,"Hand / arm position on deadlift This is kind of a weird question but I can't really find much on it. Every tutorial / video / gif I've ever seen on conventional deadlift form has people setting up with their grip / arms just on the outside of their legs. I have relatively short arms and this position is very difficult for me to get into and usually ends up forcing me to drop my hips too low or to round my back. BUT, if I position my grip / arms just INSIDE of my legs, then that position is very comfortable, my back is flat, arms and shins are perpendicular, and my hip height is solid. Is there any reason not to position my hands inside my legs considering all of this? Any advice / research is appreciated. Note: I don't want to go full sumo because that width begins to hurt my hips and back. ",4.132510822510824,5.794906168831169,5.505909090909089,78.44553030303031,71.72727272727272,9.029437229437232,27.119047619047624,9.516144504307137,2.439045021645021,626,22,121,15,12,210,95,154,0.099,0.82,0.08,-0.2685,0,0,0,0,0,0,19,0,0,2,0,8,6,0,0,2,0,12,13,13,1,2,20,17,10,0,2,7,0,5,0,0,0,0,0,0,0,6,7,0,0,3,1,0,1,3,4,0,0,1,6,17,2,19,16,4,23,1,2,2,0,3,12,0,3,8,79,23,1,0.0,0.0,0.0,0.0,0.0,0.20601157968857106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28673065467510545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.48632438993120297,0.0,0.12851436166304656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1867245939386919,0.0,0.0,0.0,0.19069942211011665,0.1776255596143762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19268633001298036,0.0,0.0,0.0,0.0,0.0,0.11014513133927263,0.0,0.1198142805506594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2256879542608233,0.0,0.0,0.0,0.0,0.0,0.0,0.21953735075671124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15497749560928642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14615655099411734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23616746880440306,0.0,0.0,0.0,0.13505715950604427,0.2167588249819508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23218925213633665,0.3478983662162459,0.12434753010696922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ChangMai,2018/04/06,"Pull Up Bar: How Sturdy? So I've just moved into a new house and found there's a pull up bar that's been left in. Bonus. However, before I start dem gains, as I didn't install it I've no idea what kind it is, how it was fitted, or anything. I don't want to start swinging away, destroy the door frame, lose our deposit, and get divorced. So, from these pictures, can anyone ascertain how sturdy and reliable the bar will be? Am I safe to give it my whole weight, often? https://imgur.com/a/p9IJD I'm 5'10 and weigh about 85kg. Many thanks!",1.0405128205128198,3.50385137037037,1.9629629629629648,95.78602564102566,86.22222222222223,4.8045584045584055,18.492877492877493,6.297961479604792,-0.17326866096866045,420,11,90,4,13,131,81,108,0.087,0.769,0.14400000000000002,0.8079,1,0,0,0,1,0,26,1,0,0,3,9,6,1,0,4,0,9,5,0,3,0,15,17,11,0,1,2,0,1,0,0,1,0,0,1,0,7,5,5,1,2,3,2,3,3,2,0,0,4,1,6,4,10,11,1,13,0,1,0,0,3,7,0,2,3,51,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15515449110718574,0.0,0.1826010876359342,0.0,0.0,0.0,0.20847812415746586,0.0,0.0,0.0,0.0,0.18881672490910573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2432969596944991,0.0,0.0,0.11593123899095095,0.21286238043988207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25603761173622225,0.0,0.2504930073482926,0.0,0.0,0.0,0.0,0.0,0.2310700143397241,0.0,0.0,0.0,0.0,0.24109010717916066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24824430291703875,0.0,0.0,0.0,0.0,0.0,0.2249672064849463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2358397971297059,0.0,0.0,0.0,0.21430805410425927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3141175502947218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20429156140275506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13087971347877025,0.0,0.0,0.2702089368343407,0.0,0.0,0.0,0.2477383984985502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,fansty909,2018/04/06,"Accuracy of Metabolic Assessments? Hello /r/Fitness, On Monday I am going in to have a Metabolic Assessment to calculate my TDEE. The Assessment is completely free and at my work place, so why not. During the assessment I will sit in a chair and breathe into a tube for ~10mins. Prior to the assessment I can't eat or have any stimulants (caffeine) and therefore I am going in the morning. How accurate are these assessments? Thanks for any answers.",4.5076851851851885,7.337075864197531,5.8402314814814815,71.22479166666669,74.30864197530866,10.469753086419754,34.81635802469136,10.411451182825502,4.865183950617286,359,20,56,13,8,120,56,81,0.0,0.911,0.08900000000000001,0.7816,0,0,0,0,0,0,14,0,0,0,1,2,2,0,0,7,0,8,2,1,3,0,10,11,6,0,0,2,0,0,0,0,1,0,0,0,0,1,4,1,0,1,0,1,2,2,0,0,0,0,0,6,3,12,10,0,12,0,0,0,0,1,7,0,1,2,41,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4645489655506213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35812219919038674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34950411508904394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3882361315783877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3568605295994444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31446522530367943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30820738799758624,0.0,0.0,0.0,0.0,0.2486618571437477,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Muester,2018/04/06,"Getting stronger on calorie deficit 2 months ago, I started a cut. In my +- 5 month bulk, I was eating somewhere around 2800/2900 calories. At the beginning, I weighed 81 kg's. I've been slowly dropping calories since then, and for a month now I've been eating 2200 calories a day (tracking everything in MFP). Since the beginning of march, I weiged 77 kg's and currently I also weigh 77 kg's. There has gone body fat defenitely, but I'm stuck on the 77 kg's for a month now. What's weird, is that I'm slowly getting stronger in squats, rows, pullups etc. I can't imagine I'm getting stronger on this calorie level, because I estimated my maintenance higher, somewhere around 2500. I'm scared to drop more calories because I want to maintain as much muscle as possible. Is there something I'm doing wrong? If not, what do I have to do now? Extra info: 1.86 cm tall 17 years old",4.13491949910555,5.6190928139534915,4.663023255813954,85.19646690518785,71.44186046511628,7.152772808586764,32.998211091234346,7.61054688173877,2.2534636851520564,692,34,134,8,13,220,104,172,0.117,0.8190000000000001,0.064,-0.8183,1,0,1,0,0,0,30,0,0,0,0,8,4,1,1,7,0,11,6,2,0,0,10,25,8,0,2,3,0,0,0,0,0,1,0,0,0,4,4,5,0,2,0,0,1,2,4,0,0,5,0,11,0,17,20,4,31,0,0,0,0,0,11,0,1,17,66,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.14707764196459658,0.0,0.0,0.0,0.0,0.1326857788417165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2954070965403401,0.0,0.0,0.0,0.0,0.0,0.2022859966962498,0.0,0.0,0.0,0.0,0.0,0.0,0.18429918095654269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10700436312606013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33955417815393435,0.0,0.0,0.0,0.0,0.18504412175158905,0.0,0.0,0.0,0.0,0.14911776449829936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2600583007129872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5297415061791763,0.0,0.1219699368970511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1741046237916844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18704932702073446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16611438271514498,0.0,0.0,0.0,0.0,0.0,0.0,0.2745006802102173,0.0,0.0,0.0,0.0,0.1277329512837818,0.0,0.0,0.11743868903782972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09786363072150712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18140694678182206,0.0,0.10684672990194392 fitness,ndc3,2018/04/06,"My knees and roght shoulder crack when i exersice shpuld i go get x rays? As the title says my knees crack when i squat and my right shpulder cracks when i do shoulder presses. I asked my cousin , whose a physical therapist, abput my shpulder and he said it was the little muscles around my shoulder.",1.7988157894736858,4.597552105263162,2.715065789473684,88.2873355263158,89.35087719298247,6.358771929824562,24.668859649122812,7.6454224807358475,1.7648964912280696,238,10,44,5,8,75,38,57,0.0,1.0,0.0,0.0,0,0,0,0,0,0,5,0,0,0,0,4,0,0,0,3,0,2,5,5,0,0,4,6,7,0,0,0,1,1,0,0,0,0,2,0,0,2,4,0,0,0,0,0,1,0,0,0,0,2,3,11,0,2,4,0,7,0,0,0,0,6,3,0,0,3,26,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3393510636385541,0.3563728989141821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19916258385696525,0.0,0.2166461777046735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3820650718987811,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32554487038660057,0.3626108923127765,0.3031475453346669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44260550848120384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Goatlov3r,2018/04/06,"Is anything bad going to happen if I don't train my chest? Hey. So I lift at home, I have no bench or rack, only a bar and some plates. Other than overhead presses and the occasional floor press, I don't do any other pushing work. Those two lifts also don't work my chest that much, mostly shoulders and triceps. Lately I've been throwing in some pushups but I don't think they are enough, as they are unweighted (I can't get someone to place a plate on my back, and I also can't place it myself). I know that neglecting the back can cause injuries and posture issues, but what about the chest? Other than obviously having a small chest, will I experience anything else from having strong shoulders/back/everything and a weak chest?",3.7246948356807534,5.71515529577465,4.2320422535211275,85.7974061032864,73.50704225352112,6.423474178403758,25.21361502347418,7.1686216300943375,1.1234629107981222,580,19,110,6,12,183,90,142,0.08900000000000001,0.877,0.034,-0.7461,0,0,0,0,0,0,20,0,0,2,3,7,4,0,0,7,0,16,9,7,1,1,18,21,14,0,1,4,0,2,0,0,1,1,0,1,0,8,6,1,1,2,1,0,3,7,3,0,1,1,2,15,1,10,19,5,13,0,1,0,0,3,7,0,5,3,78,23,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28694101331810884,0.0,0.0,0.0,0.12200188623175072,0.0,0.0,0.0,0.0,0.0,0.0,0.29527086617531784,0.0,0.0,0.0,0.0,0.4138552465507524,0.14979609155068274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1842988591898468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14987026725892308,0.0,0.0,0.1853738307320284,0.0,0.0,0.0,0.0,0.0,0.1612380875418299,0.1754929958087253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09373196457045503,0.0,0.1019602751665585,0.0,0.0,0.0,0.0,0.0,0.15864768355359093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17995833570873654,0.0,0.0,0.0,0.0,0.0,0.0,0.1872527220166972,0.0,0.0,0.0,0.0,0.098596566217182,0.0,0.20237720865785952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13188367884298907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1364459605344654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3748811080114179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15200969067452014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11495579481599813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1752530964650785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2612186689036685,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Shippou5,2018/04/06,"Which weights should I start with? About half a year ago I was told by the doctor that being 110 kilos is pretty bad so I went on a diet which I still am on and as of this moment I am 82, aiming for 60 and I understand that it is good to lift weights to help turn the fat into muscle but I never had any experience with anything fitness related so I thought it wouldn't hurt to order some weights online but there are many options. Seems that the options go between 1, 2, 3 and 4 kilos per tiny hand weight but they can also be either rubber or Neoprene. The logical conclusion seems to be going with 1 for started but I am not sure if that is correct, as a job I have to sit on the pc and when I am home I also sit on the pc so really my body is weak to lift super heavy weight. Thanks from advance and if any of you have any questions I will be glad to answer.",2.3175698757764,3.3902726358695685,4.093322981366462,89.12434782608698,75.3586956521739,6.561490683229812,23.468944099378877,6.868970318607317,0.6625400621118009,671,19,148,6,14,227,114,184,0.045,0.799,0.156,0.9689,1,0,0,0,0,0,9,0,1,1,3,9,8,0,0,9,0,21,11,3,0,3,34,33,20,0,4,9,0,6,0,0,3,3,0,1,0,9,9,7,0,8,0,0,4,3,3,0,1,5,6,16,5,25,21,2,21,0,1,0,0,5,6,0,9,8,105,25,4,0.0,0.0,0.0,0.0,0.0,0.0,0.10456099586096132,0.0,0.0,0.0,0.0,0.188658955731922,0.0,0.0,0.0,0.2406426483371687,0.0,0.0,0.0,0.0,0.0,0.0,0.09706784789412322,0.0,0.0,0.0,0.0,0.0,0.09848844498693238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13102267373727866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12073310153519988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11538373320943175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1340743786789184,0.09893600893685052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07906351031431505,0.0,0.11831962011100294,0.0,0.0,0.0,0.12627448123782736,0.0,0.0,0.0,0.1170532622169982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11958900608404288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09097504242398044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12000379442953495,0.0,0.0,0.0,0.0,0.13213786578109585,0.0,0.0,0.0,0.07556571997799642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2147656688210533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1669799177410944,0.0,0.09419992110492,0.0,0.0,0.0,0.0,0.0,0.0,0.1111722604859123,0.0,0.0,0.0,0.0,0.1085981604218724,0.0,0.0,0.0,0.0,0.0,0.09364399468962288,0.0,0.0,0.0,0.11271214108248953,0.0,0.0,0.12830240200211962,0.0,0.1227964956000112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7181939691553895,0.0,0.10934651811198363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07595988305091028 fitness,King_Tommm,2018/04/06,"Sports Nutritionist - AMA 8 Years as a qualified sports nutritionist | Certified Member of BANT. Thought i'd give the community an opportunity to ask for advice regarding nutrition when it comes to fitness. My DM's are open if you don't want to post publicly. ",7.548226950354607,8.70742410638298,8.596595744680851,61.33333333333334,63.255319148936174,13.07517730496454,39.0709219858156,12.45797560212912,5.6385092198581575,211,11,35,8,3,72,43,47,0.028,0.861,0.111,0.5687,0,0,0,0,0,0,5,0,1,0,1,1,1,0,0,3,0,2,0,0,0,0,5,7,3,0,2,1,0,0,0,0,0,0,0,0,0,1,2,0,0,1,2,0,1,1,0,0,0,1,0,2,1,6,6,0,6,0,0,0,0,4,2,0,1,2,16,3,1,0.0,0.0,0.0,0.0,0.0,0.4057127271283418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3881407335700622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35764401287082703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3982820572544801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3976312374577323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3296094981022205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24488611575930194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2673647040720313 fitness,MalzoWP,2018/04/06,"Is training when hungover bad? I don't feel too bad, just a bit of headache and a little tired. I don't want to miss a work out.",-0.6801149425287356,1.0082842068965512,1.2006896551724149,103.67160919540231,86.24137931034483,3.866666666666666,20.011494252873558,3.1291,-0.8487333333333336,98,3,26,0,3,32,23,29,0.33,0.584,0.085,-0.8451,0,0,0,0,0,0,4,0,0,0,1,3,3,0,0,3,0,3,1,0,0,0,5,6,2,0,1,1,0,1,0,0,0,1,0,0,0,0,2,0,0,1,0,0,0,2,3,0,0,0,1,2,0,3,6,1,3,0,1,0,0,0,2,0,0,1,15,2,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6122367255174822,0.0,0.0,0.0,0.0,0.0,0.0,0.4002619007454657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18537770691073868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3674567285526841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4213839848882098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21624619666834607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26690893740626503,0.0,0.0,0.0,0.0,0.0,0.0 fitness,officialstaylit,2018/04/06,I felt “the pump” for the first time in my life. Was very strange but i felt huge. Even though I’m a twig! I started working out with body fitness around 3 weeks ago. I decided to pick up some dumbells and since I’m very skinny and weak(5”6/M/126lbs) i loaded on 10kg and did 3 sets of 8 reps of curls. I really struggled with the last set but wow after i pushed through i felt massive. I might start mixing dumbells into my workout at home. ,0.11474358974358978,2.4600919670329695,1.3718956043956076,98.73352106227108,90.86813186813187,3.9124542124542128,21.869047619047624,5.46131890053228,-0.05992380952380971,343,13,76,2,12,108,67,91,0.06,0.81,0.13,0.7909,0,0,0,0,0,0,11,0,0,0,2,4,2,0,1,4,0,3,3,2,1,0,17,10,6,0,0,2,0,3,0,0,1,1,0,1,0,0,8,1,0,4,1,0,1,0,1,0,1,5,3,11,1,15,4,1,20,0,0,0,0,0,9,0,2,8,42,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.1774394881746291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17819460290874325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2223448234763245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13221103849437382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5765865695076007,0.0,0.0,0.17026532568327796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2007878048658813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16316605783633673,0.0,0.0,0.0,0.0,0.14138667658289855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21234976748481355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12823464969932585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16558349572878295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2833640871096908,0.0,0.0,0.0,0.0,0.2092621606764727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1966669626932852,0.0,0.11672130292793692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3303240293655924,0.0,0.0,0.16056507881696533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14572685091966187,0.0,0.0,0.0,0.0,0.0,0.0 fitness,madcow87_,2018/04/06,"Modifying GSLP Hey guys, first off apologies if any mods feel this is a repeated question, I've spent the last couple of days searching posts and the wiki to find my answers but nothing specifically fits. I've been going to the gym for about 6 weeks following their suggested ""program"" which is basically rattling through 3 sets on a chest press, shoulder press, leg press, bicep curler, tricep extension and seated row, with some cardio either end of the workout. I want to get started with something legit and I'm thinking the beginners GSLP by Phrak. For a bit of context I'm new to working out, I've been doing the bodyweight RR since Jan until I joined the gym. So regards modifications, the gym only has a smith machine, no squat rack or bench rack, there are benches, barbells and weights and plenty of DBs around and as I mentioned the various isolation machines. So, would it be suitable to perhaps substitute the following: * Push ups for Bench ? * Goblet Squats with a dumbbell for squats? * DB OHP for Overhead press? I'm really unsure how I can use what I have to follow the program effectively. Is it possible to utilise some of the machines? Or should I really be focusing on those compound movements even if it means just using DBs?? Moving gyms isn't an option as although I'm happy to go and use it, the real reason for the membership was the access to the pool and other fitness classes for my wife and kids, this is all tied up in a family membership and I don't have the money to get my own membership somewhere else. EDIT: Just to add to anyone that's wondering, I'm not looking for anything complicated, just a straight full body routine I can do 3 times a week. Which is why Phrak's GSLP is currently my preferred choice, its just so simple to work with.",6.448219275734246,7.213856428143713,6.723036783575704,75.18987025948105,65.55688622754491,9.355916737952667,34.7670373538637,9.362217197678863,3.290204334188765,1413,63,244,25,21,456,203,334,0.036000000000000004,0.914,0.051,0.7023,1,1,1,0,0,0,40,0,0,1,4,13,1,0,0,26,0,23,8,6,6,1,50,46,23,0,6,11,1,6,1,0,2,1,0,0,2,13,17,1,0,10,6,2,8,4,0,0,1,4,7,13,1,44,38,8,35,0,0,1,0,9,12,0,9,13,155,26,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09875020508590024,0.0,0.0,0.0,0.0,0.10153670236883583,0.0,0.1194983925712278,0.12927086161615373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15853560508437642,0.16129953678448808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16067604978251332,0.0,0.09365073743991548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12130730175748496,0.0,0.12861611861431846,0.0,0.0,0.0959121914039496,0.0,0.0,0.0,0.0,0.0,0.13689442720862394,0.0,0.07342434261045784,0.0,0.0,0.0,0.1327225693924612,0.1235185858334008,0.0,0.0,0.0,0.0,0.15173619048568288,0.0,0.16505643304869075,0.0,0.0,0.0,0.0,0.14378426168785793,0.0,0.15458254221367762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1183684384302949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12194282323513565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1581801451836149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15433904050732647,0.0,0.0,0.0,0.14024816780711774,0.0,0.0,0.0,0.13933633388411604,0.0,0.0,0.0,0.0,0.11044146121090473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16370647795450016,0.13907445636476667,0.0,0.0,0.0,0.0,0.0,0.1626724286280338,0.0,0.0,0.16528483044210124,0.1860550587400999,0.1493037320714828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12012216314562818,0.0,0.0,0.0,0.0,0.11179249830224576,0.0,0.0,0.1027829100708057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09304699021069866,0.0,0.0,0.08467519864325902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3762536929793173,0.0,0.0,0.08565072411878731,0.0,0.2329631284597825,0.1768310037367481,0.0,0.0,0.13103265761307456,0.0,0.0,0.0,0.15747791892058147,0.2114344123950924,0.0,0.0,0.10315555155387697,0.0,0.0,0.0 fitness,Cpt_Tripps,2018/04/06,"Alternative sleep schedules and their effects on workouts? I'm currently on an alternative sleep schedule. I take five 30 minute naps a day. It woks well for my lifestyle and I am well past the mental barriers of the sleep pattern but I'm wondering how this will effect my time at the gym. Any advice from people who are on an alt sleep cycle, have been, or who have read up on alternative schedules and their effects on working out would be appreciated.",5.878627450980392,7.359454058823534,6.3161764705882355,75.01112745098041,67.23529411764707,8.960784313725489,32.990196078431374,9.2995712137729,3.0664901960784317,365,16,64,7,6,118,60,85,0.0,0.911,0.08900000000000001,0.7615,1,0,0,0,0,0,7,0,0,2,4,3,2,0,0,6,0,8,4,4,4,0,13,12,6,0,1,2,0,0,0,0,2,0,0,0,0,4,4,0,1,4,4,0,0,0,0,2,1,1,0,6,2,11,8,0,15,0,0,0,0,4,8,0,2,7,44,10,2,0.0,0.0,0.0,0.0,0.0,0.1859571341089208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12940925671547396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12272655345285848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19177576046491449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1816611015778332,0.13192876534026307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1903496313694275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7617422601131325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14308051386682605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11096437226765647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.342201752691484,0.0,0.0,0.0,0.0,0.0,0.20637020873916032,0.13853930798584566,0.0,0.0,0.13518233446755662,0.0,0.0,0.0 fitness,__mahi__,2018/04/06,"Is my program good enough, and how many calories should I eat? So I'm 182cm and 83kg, most of which is fat rather than muscle. I'd love to weight 75-80kg but muscle rather than fat. I've come up with a two-day-splitted gym routine. First of all, is this routine good for a beginner, does it take care of all the necessary muscles: Day 1: - Bench press - Seated row - Bicep curls - French press (for triceps) Day 2: - Squat - Lateral raises - Crunches - Calves And while we're at it, how much should I eat to not gain any extra fat, but still develop my muscles? I intent to work out 3-4 times a week, altering between day 1 and day 2",3.225736434108529,3.9679022713178287,4.269767441860466,89.97968992248066,72.7984496124031,7.283720930232557,25.96124031007752,7.3871296695380915,1.0673472868217058,479,15,107,5,9,156,89,129,0.03,0.863,0.107,0.8554,0,0,0,0,0,0,29,0,0,0,3,6,4,0,0,4,0,5,9,5,3,2,20,10,10,0,4,5,0,3,0,0,2,3,0,0,0,4,7,6,0,0,1,0,1,1,0,0,1,0,3,5,4,15,8,6,15,0,0,0,1,1,3,0,1,11,54,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12470329094245358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18696603649400426,0.0,0.0,0.15796386228129206,0.0,0.0,0.0,0.0,0.0,0.0,0.5913180204429066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16047527548928348,0.0,0.0,0.0,0.0,0.3752828363130604,0.0,0.0,0.0,0.18947843726761335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15598118639433894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30761744002710845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16550575497490727,0.0,0.0,0.18591645399017773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13480388936018153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1464458638085302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1378773930226667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10692915445426307,0.0,0.0,0.0,0.0,0.0,0.0,0.17913360647175755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14709472634468712,0.22330493478416424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1335013280287182,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Tananae,2018/04/06,"Are deadlifts enough? 21M 175cm, 73kg Cardio 30 mins/day 6 days/wk - running & swimming, skateboard every day as main form of transport. I don't really enjoy resistance training that much however I'd like to maintain my bone density well into late adulthood to avoid diseases such as osteoporosis/arthritis. As far as I know deadlifts are supposed to work almost every single muscle in the body? I don't have any goals other than to avoid chronic disease/premature death, so I don't see the point in doing any other resistance exercises. In addition my left arm is slightly shorter than my right to the point that my right hand is holding onto the bar while the left hand is holding on by the fingers. Will this create any serious muscular imbalances in my deadlifts or shouldn't I worry about it? My left knee also hurts from time to time from all the skating. Should I incorporate squats to help strengthen my knees? Could this help reduce the pain and avoid so much 'ware and tare?' ",4.566060810810812,6.875980940540543,4.992888513513517,79.86014358108109,72.02702702702703,7.435810810810811,29.940878378378372,8.278499904357787,2.4331148648648653,794,34,134,13,16,252,120,185,0.108,0.7659999999999999,0.126,0.5261,1,3,0,0,0,0,20,0,0,0,2,6,9,0,3,8,0,14,14,9,0,1,16,16,11,1,3,1,0,3,1,0,3,4,0,0,0,7,4,1,5,1,3,0,3,4,6,1,0,0,4,13,3,25,12,7,23,0,1,1,0,2,15,0,2,6,83,20,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15034307404365282,0.0,0.0,0.12006654575322345,0.0,0.16267614222035265,0.0,0.3063001322641444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16677119609779328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11987421556779215,0.0,0.0,0.1936551810333169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15513429238756185,0.0,0.0,0.0,0.2529980966052124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20127075423979826,0.0,0.0,0.0,0.0,0.0,0.16072749602780487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0825127714712709,0.0,0.16936395464520404,0.0,0.4893811887221458,0.0,0.0,0.07335060142601285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.220739692479588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1597590693031047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28386081268501784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0961832417646336,0.0,0.0,0.0,0.0,0.2564367146800276,0.0,0.0,0.0,0.0,0.11964178457249355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17509516070615996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1349934885787428,0.0,0.0,0.0,0.0,0.0,0.0,0.10930338224862984,0.15247400333695513,0.0,0.0,0.0,0.0,0.0 fitness,ece11,2018/04/06,"Sensitive skin on hands are peeling when I lift So I've noticed recently the skin on my palms started peeling. At first I just sucked it up and kept lifting, but now it gets to the point where it hurts if I keep going. I always train with gloves so its odd for me and it seems bad when I do things like pullups which sucks because thats my favorite excersise. Does anyone have any experience one what can be done or good gloves that provide enough support?",5.1193333333333335,6.0074413777777815,4.813333333333336,87.27000000000002,68.55555555555556,7.777777777777778,30.555555555555557,7.793537801064563,1.8218888888888893,364,14,74,4,6,111,72,90,0.165,0.6970000000000001,0.138,-0.4343,0,0,0,0,0,0,5,0,0,0,1,7,7,2,0,2,0,6,4,4,0,0,10,15,9,0,1,4,0,3,1,0,0,0,0,0,0,10,3,0,2,1,0,0,1,0,4,0,2,2,3,8,3,7,12,1,13,0,1,0,0,0,6,2,3,7,48,18,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19930113628754836,0.0,0.0,0.1628828830853307,0.0,0.0,0.0,0.0,0.1674790528933749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1999905085101833,0.14601012765284455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20960694251180045,0.24511372914335536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2474898129103424,0.0,0.0,0.0,0.0,0.0,0.0,0.23429805883745344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20373692750983308,0.0,0.0,0.0,0.0,0.12514013592778778,0.0,0.13612562962965574,0.20089933128575696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25641279764304736,0.0,0.0,0.0,0.0,0.21289777930399748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11701814179442192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2726968982324046,0.0,0.0,0.16230601663279698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2264253065611219,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2364986570953221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2180514441249981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16953460207672522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2718062424154937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15912748997716503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Picalosam96,2018/04/06,"Energizing myself (15m) Hello. So I’m about half way through my baseball season for high school and I feel like I’ve gotten worse since little league. I’m always tired and I never really feel energized. My coaches ask me all the time if they should buy me a red bull to get my energized. I don’t drink coffee, I don’t take energy drinks, I think that all of those are bad for me at my age. How do I get myself more energy? I get around 8 hours of sleep a night and I eat decently well. Thanks!",-0.03923076923076962,2.211005076923076,2.2800000000000007,92.965,89.57692307692308,5.892307692307693,14.730769230769232,7.321109707123232,-0.0660538461538458,384,7,86,7,13,130,73,104,0.147,0.715,0.138,-0.4419,0,0,2,0,0,0,12,0,0,1,0,5,7,0,0,3,0,5,5,1,1,3,13,17,6,0,2,1,0,2,1,0,1,1,0,0,0,2,4,3,0,3,3,1,0,3,1,1,1,1,3,18,6,9,15,3,11,0,0,1,0,3,4,0,1,7,49,20,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.163758299835879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1751990032813878,0.1839869780186244,0.0,0.0,0.0,0.1643247312433242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3855897738627758,0.0,0.20138159939050865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19902198347126776,0.14059819595740494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3084689272097087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20793627079784466,0.0,0.0,0.1938141978475517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09614943651179557,0.1972512449720619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1517888661776935,0.0,0.0,0.18468903362319855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12607891847861044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19917810846957829,0.0,0.0,0.0,0.0,0.0,0.16279989931225525,0.0,0.19694806122756006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14797356681420964,0.0,0.0,0.1811924589449183,0.0,0.0,0.0,0.12610529348564642,0.0,0.0,0.11475912065166208,0.2261994656020315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1562153869405658,0.0,0.0,0.17695216681624373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20056205661579524,0.0,0.0,0.0,0.0 fitness,Biggieholla,2018/04/06,"Where should I be feeling the burn when doing dead lifts? Only notice it in my inner thighs and lower back. Inner thighs/quads* I've read that dead lifts work your whole body basically but I don't really feel that way. I think I have very good form, but maybe I'm not contracting properly? Can someone explain it a little better?",1.8515625,4.5714260312500015,3.017500000000002,87.67750000000002,85.5625,5.7,17.375,7.1686216300943375,0.3843187499999998,262,6,49,4,8,84,52,64,0.106,0.7490000000000001,0.145,0.5559,1,0,0,0,0,0,8,0,1,0,2,3,2,0,0,2,0,6,2,2,0,0,9,11,4,2,1,3,0,2,0,0,1,0,0,0,0,4,1,0,0,4,1,0,0,2,0,0,0,0,2,6,2,1,9,2,8,0,0,0,0,2,5,0,0,2,28,10,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2066273584186145,0.0,0.0,0.0,0.0,0.0,0.0,0.2376590077271149,0.0,0.2984848358502984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27174353117678895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2253876947009465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2693257744839242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2699630922799853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30593693294716195,0.0,0.0,0.0,0.2043719534337447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26879046314880617,0.0,0.17214746791665006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2276836727325743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17218348020746213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22172028145529699,0.0,0.2132956376525424,0.0,0.0,0.0,0.0,0.0,0.30001376505921595,0.0,0.0,0.0,0.19562971827121406,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ITS-A-JACKAL,2018/04/06,"I like my body better with some fat on it, so I’m scared to start working out. I’m getting older, so I know I need to start going to the gym or finding enjoyable exercise for my health. When I’m a bit over my normal plateau weight, I think I look ‘sexiest’. My boobs and ass look better, essentially. Lately I’ve been losing weight and those assets just disappear. I almost want to start eating more or *worse* to get back to my ‘ideal’ weight, which I understand is absolutely messed up. Do I attempt to get healthier and just say goodbye to my chest, as it’s better for me in the long run? Are there fitness regiments that exist that keeps women’s body fat up? I hope this post isn’t coming off as narcissistic. I don’t intend it that way. I’m just looking for some advice possibly from some people who have been in similar situations. ",3.6243744207599633,5.188999120481932,5.09963855421687,81.2441102873031,72.855421686747,8.240222428174237,25.419833178869325,8.841846274778883,1.894714179796108,658,21,128,13,13,221,104,166,0.083,0.7859999999999999,0.132,0.7427,0,0,0,0,0,0,19,0,0,0,7,8,10,0,1,3,0,8,13,7,1,0,26,30,10,0,5,5,0,3,1,0,0,4,1,0,1,10,6,6,1,4,2,0,4,2,3,0,0,2,7,17,7,23,28,5,23,0,1,3,2,3,9,2,7,9,78,27,1,0.0,0.0,0.0,0.0,0.0,0.1229258511254298,0.0,0.0,0.12596596518113673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0967289308780945,0.0,0.0,0.0,0.0,0.0,0.0,0.3337675403721609,0.13733604316443976,0.2794607575307597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10836163556721072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1287201431893617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.114974756044721,0.0,0.0,0.0,0.0,0.0,0.19716878106080776,0.0,0.07149244928821794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13371467358765934,0.0,0.0,0.0,0.0,0.0,0.12494325905843225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11181276980590994,0.0,0.0,0.06913388570950274,0.0,0.14190273911509174,0.0,0.0,0.0,0.0,0.06145729934031939,0.0,0.0,0.11132500861879943,0.3169094695131925,0.1407329236349113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09327572713303303,0.0,0.0,0.0,0.0,0.12325282536639932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08721072114329255,0.0,0.0,0.0,0.0,0.1418154610170489,0.12047726144683492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10003758543679532,0.12594318376617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1413993487011974,0.0,0.0,0.0,0.0,0.0,0.0,0.2671159863401942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08060464056069036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13095749271348406,0.0,0.0,0.0,0.0,0.07419741160594671,0.09985056746112472,0.0,0.4595548807299669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09158058081553948,0.0,0.12819630355540215,0.0,0.0,0.0,0.0 fitness,wafflewaffleflame,2018/04/06,"benefits to using steam room or sauna post workout? Every now and then ill use the one at my gym, more to relax before bed. I see alot of guys who use it everyday after their workout .I can see it being beneficial for water weight, your sweating and possibly keeps your heart rate higher after a workout for an extended period. But anything else perhaps more scientific level? Thanks.",6.2940000000000005,7.957163257142858,7.064285714285719,69.35071428571429,66.42857142857143,9.6,31.142857142857146,9.888512548439397,3.428657142857144,308,12,47,7,5,102,59,70,0.036000000000000004,0.8079999999999999,0.156,0.8556,0,0,0,0,0,0,8,0,2,1,0,1,3,0,0,4,0,2,5,2,3,0,9,9,5,0,0,2,0,1,0,0,0,1,0,2,1,3,2,2,1,0,5,0,0,0,0,0,1,0,3,6,3,8,8,3,10,0,0,2,0,5,3,0,2,6,32,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18302824972641027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18925842735443746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.185798843331486,0.0,0.0,0.0,0.0,0.0,0.0,0.18739387768086602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2202254037789388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2635623501094589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1976922994805594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15071387664335814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25073902237662105,0.21301168812729349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35447125088349724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20476946441836805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.576284361633192,0.0,0.0,0.0,0.0,0.0,0.27084104158145816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,bbjc,2018/04/06,"Long workouts Hi! I've been working out five days a week for about a year and I'm getting decent gains. My workouts are about 1.5 hours. For the next month I have a lot of extra time and I'd like to spend as much of it at the gym as possible. I often see articles saying a workout shouldn't be much more than about 90 minutes, but I also read articles about people doing 6-8 hours a day, specifically actors for movies. I have the time and resources required for that commitment, but I'm having a hard time trying to figure out a routine. Anyone have any ideas?",3.2062280701754378,4.712252780701757,4.462280701754388,85.63096491228073,73.82456140350877,6.821052631578947,24.947368421052627,7.3871296695380915,1.1601473684210526,443,14,88,5,9,146,77,114,0.016,0.914,0.07,0.6749,0,0,0,0,0,0,12,0,0,0,3,6,1,0,0,10,0,9,0,0,0,1,14,13,8,0,1,2,0,1,1,0,1,0,1,0,0,2,5,0,1,2,6,1,0,1,0,0,1,1,3,5,1,18,10,5,15,0,0,1,0,2,3,0,2,13,57,7,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1622715274075303,0.0,0.0,0.0,0.13798956235982954,0.0,0.0,0.0,0.0,0.1418833015197094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2617275430014149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10601502296148996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18177251576028436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3996619721979748,0.0,0.0,0.22906700693326285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09913430968626433,0.0,0.0,0.1795739155267729,0.0,0.0,0.0,0.17251158189804422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1619652913998536,0.0,0.2983326190773637,0.0,0.0,0.0,0.21580303650836466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14067612359447804,0.0,0.0,0.0,0.0,0.2287568438846309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2029705060880813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16136662498039825,0.0,0.0,0.1616974570438994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35496514442732796,0.0,0.0,0.0,0.0,0.1377663687639365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16276665002456836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14772496932450574,0.0,0.0,0.0,0.0,0.0,0.13067098984565134 fitness,WZ039,2018/04/06,"What are some alternatives to drinking gallon water I've drank water from gallon jugs for a few years now. However, due to recently moving a few months ago, lugging several gallons of water up 4 flights of stairs in a hot environment with no elevator is getting tiring as fuck. I need some alternative suggestions. Water filters (pricey?) Huge 5 gallon water jugs?",5.466302083333333,8.344081359375004,6.823125000000001,65.14270833333336,71.34375,9.266666666666666,32.541666666666664,9.725611199111238,4.069560416666668,293,14,41,8,6,99,50,64,0.097,0.866,0.037000000000000005,-0.5803,1,0,1,0,0,0,9,0,0,0,0,1,1,1,0,3,0,2,9,0,0,0,4,6,1,0,1,0,0,1,0,0,0,1,0,0,0,1,1,7,0,0,1,0,1,1,1,0,0,1,1,1,0,10,5,4,11,0,0,0,1,1,4,1,2,6,23,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.2926246730566539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32338441976125154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3051835405198737,0.17247007364116104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26349252167017845,0.3508571764824473,0.0,0.2447741185143148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3259461123552175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3729329833513476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37941557526912334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21258152488095408 fitness,Lazy_Dane,2018/04/06,"Getting into shape for the Marine Corps, need advice on back/bicep work. I enlisted in the USMC, but I still need to work on my fitness. I have until November to be able to pass through my training with at least some deal of competency. My recruiters have all told me to workout my weakest areas (pull up related muscles) 5 days a week; Monday-Friday and take Saturday/Sunday off as rest days. This goes against most of what I know about fitness as most people say to work them out roughly 3 days a week with at least one rest day in between sessions. I'm not worried about an injury, per se, as I don't really feel terrible after each workout, but I don't want to stagnate either as there may be no real progression. Should I follow their advice or do the much more conventional approach? Anyone else go through the same thing?",7.881,6.827221099999999,7.845000000000002,74.44000000000005,63.0,10.25,36.25,9.188382445141503,3.233,656,26,119,9,8,212,113,160,0.08,0.85,0.071,-0.3337,0,0,0,0,0,0,19,0,0,2,5,4,1,0,0,7,0,9,0,0,0,1,24,20,9,0,4,5,0,2,0,0,2,0,1,0,0,3,6,0,0,2,2,0,5,4,1,0,1,1,3,14,0,33,15,13,28,1,0,0,0,5,14,0,5,9,88,17,6,0.17196224371876567,0.0,0.0,0.0,0.0,0.33607902869152056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12023999912947965,0.1761956402476625,0.0,0.0,0.0,0.0,0.0,0.13222835082389822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4436056844685048,0.17728552243726445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1436523889138665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08694927731150907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08984317486318544,0.0,0.09773010597683617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09450595194664363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1264120353626483,0.2550156495835728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11652606676168285,0.0,0.0,0.0,0.0,0.0,0.0,0.11921696772885508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1957306806782237,0.11016341667114847,0.0,0.0,0.0,0.0,0.0,0.0,0.1367512782642351,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13732926996649206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1292942063112268,0.0,0.0,0.0,0.0,0.0,0.1142440736664058,0.0,0.0,0.0,0.0,0.0,0.0,0.16431729315333898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10142778673343246,0.0,0.2758754786171049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37557168446309824,0.17463600574235705,0.0,0.0,0.0,0.0,0.0 fitness,zuzaki44,2018/04/06,"Lowest volume to maintain strength Hi First some background. Im training full-body and have gained (for me) some decent strength by training in the lower rep ranges and only 4 big lifts each session. Now I wish to do some more bodybuilding/higher volume, but with full body 3/week. My idea is to maintain strength in the big lift and thereby limit the amount of time on them to allow for more variation on volume on other exercises. So do you have any recommendations for lowest threshold in volume and at what intensity. I prefer if you can refer to scientific literature, but also appreciate your own experience. In that case please elaborate on you strength levels to provide context. TLDR: what amount of volume at what intensity to maintain strength while doing bodybuilding. Thx for ur help. ",5.505417348608837,8.326780425531918,5.7960283687943255,72.82615384615386,70.98581560283688,7.742716857610475,30.70430987452264,8.617729084823388,2.888122313147845,644,28,98,12,13,205,89,141,0.042,0.7340000000000001,0.224,0.9828,3,0,0,0,0,0,17,0,4,1,8,3,5,0,0,3,0,7,2,1,1,0,18,8,10,0,3,3,0,0,0,0,0,1,1,0,0,5,6,0,1,3,1,0,0,0,0,0,1,0,1,9,5,25,8,10,18,0,0,0,0,8,14,0,4,4,69,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2011000813262479,0.0,0.0,0.0,0.17100789433653496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5586518857146596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2459854401517462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2138998420957443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1685547160214361,0.2656913505982793,0.0,0.0,0.0,0.0,0.0,0.2838784749203122,0.2716302299823198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19125389879138133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2760380140114793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14663389721485298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2017136775630218,0.0,0.0,0.0,0.0,0.0,0.28917753333813423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,atomicwombat00,2018/04/06,"How often do you say you'll go to the gym vs how often you actually do Hello hello I'm sure I'm not the only one who's victim to this - but I tend to say to myself 'I'm going to the gym today' and often don't. Usually I'm either too tired after work or I feel the act of moving and getting to the gym is a chore All you go-getters out there - how do you incentivise yourself to go during those times where you feel like you're going to be lazy and do you always manage to go? I've got some other questions which might yield interesting answers too What do you say to yourself when you don't go? What usually stops you from going?",1.345049019607842,2.9462477205882402,3.8402941176470575,87.71549019607845,79.14705882352942,6.003921568627452,19.42156862745098,6.816661863887847,0.2316980392156869,494,11,106,5,12,173,75,136,0.08199999999999999,0.855,0.063,-0.3899,0,0,0,0,0,0,7,0,10,0,1,11,4,1,0,6,0,11,1,0,3,2,25,27,9,0,0,5,0,2,1,0,2,1,3,1,0,7,4,0,2,4,3,0,9,3,1,0,1,1,5,13,3,14,23,3,18,0,0,0,0,17,2,0,7,8,71,20,2,0.0,0.0,0.14584789295645942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12435970253446398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15113929912017282,0.10677168634303502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07808480357406955,0.0,0.6795161582475432,0.0,0.1195339410185983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0730168506600693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15854962841624545,0.0,0.0,0.0,0.15884850704699985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10127552869988052,0.1136683315626066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16742537947840985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3565611984892557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12495224767045247,0.0,0.0,0.0,0.0,0.0,0.14086089395572296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08714923226279447,0.17177815282593772,0.1416671974540301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3292102324383262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10880604361968214,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Hadez112,2018/04/06,"Advice on structured workouts? I just started going to the gym about 6-8 months ago. I was doing well for the first 3 months and was progressing rather slowly but was still progressing and was happy to go every 3 days a week with my random plan I found online. Recently, about a month ago I began realizing I haven't improved my bench at all in months and since I am a beginner I should be improving my bench quite a bit. I probably increased my max bench from 95 to 115 in the entire time frame. A month ago I also stopped going to the gym since I lost a lot of my motivation to go and school has been pretty hard, but now I am wanting to go back to the gym but want a good plan. Are there any plans that will tell me exactly what workouts to do including accessories along with weights and progression I should follow? I feel like having this structure will actually help me improve and keep me motivated. I really want to change how I look since I am 6'3"", barely 130 lbs and am very scrawny and weak. Thanks for any help.",6.521109625668447,5.921447857843143,6.855472370766488,78.94371657754012,65.51960784313725,10.359358288770052,31.29055258467023,9.800150414767053,2.6728098039215693,809,26,164,15,11,263,123,204,0.065,0.7090000000000001,0.225,0.9886,0,0,0,0,0,0,15,0,0,0,11,11,7,0,0,12,0,20,2,0,3,2,33,37,13,0,6,5,0,3,1,0,4,1,0,0,0,3,11,1,2,5,5,0,7,1,2,1,1,8,4,24,5,22,24,4,31,0,1,1,0,3,4,0,2,21,104,27,3,0.0,0.0,0.1144443709060253,0.0,0.0,0.11460066195104855,0.3118740545729311,0.0,0.0,0.0,0.0,0.0937855028559096,0.0,0.0,0.0,0.15950328072382408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09017793577964207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1280349195249678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12406236254864672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07563325995565352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0988100122430266,0.0,0.0,0.0,0.0,0.0,0.059298223842525866,0.08378193353641393,0.0,0.0,0.0,0.09975482913507247,0.0,0.12858698208386907,0.0,0.0,0.0,0.0,0.3332530113853584,0.09836546918964297,0.0,0.0,0.0,0.0,0.0,0.12484238693105815,0.10505618002318076,0.0,0.0,0.0,0.0,0.0,0.15721514080503898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10424021731004868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05729508579068394,0.0,0.0,0.0,0.09848222770681947,0.0,0.12802050939152962,0.09970378485527033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4680425624204206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11931176192010275,0.126443266367263,0.0,0.0,0.0,0.0,0.1247373660614744,0.0,0.0,0.0751299509669246,0.0,0.11579581285321645,0.0,0.0,0.0,0.0,0.0,0.0,0.11868948198142197,0.0,0.0,0.0,0.0,0.0,0.2910355339419819,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08300849271337911,0.0,0.09365669321699824,0.09804791202714093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10250431448445972,0.10797190141203253,0.0,0.0,0.0,0.0,0.0,0.0,0.06838452622854209,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09676490787639433,0.20751711069512047,0.0,0.09407166102768563,0.14281046406517947,0.10544512736005804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SmallBirb,2018/04/06,"Push-up Form Help Hey all! So I’m trying to work on building strength, and I personally like doing push-ups because I have a busy schedule and don’t always have time to get to the gym. I try and follow the runtastic pushups app, which if you’re not familiar with it, incrementally increases the number of reps you do every two days. I’m 22/F/~113 lbs, was the most un-athletic person growing up, never really learned correct form on anything. I *know* I’m doing push-ups wrong, I can’t keep my back straight for the entire motion, and I don’t really have the strength to “hover” over the ground between reps (I’m basically pushing myself off the ground each time) Is there something I can work on to improve my form? I heard that doing ab exercises can help you keep your form straight, but I also obviously have problems with not returning to a good “neutral” form too. Thanks in advance! ",3.554089147286824,5.651091656976746,4.661069767441862,82.06842635658916,74.2906976744186,7.377364341085273,28.327131782945727,8.238735603445708,2.0694941085271323,703,29,132,12,15,230,107,172,0.053,0.816,0.131,0.7818,0,0,1,0,0,0,26,0,3,0,5,6,7,0,0,10,0,15,1,0,0,4,21,26,8,0,2,4,0,0,1,0,0,1,1,0,2,3,7,0,2,2,2,0,6,6,2,0,1,2,1,15,5,18,24,9,24,0,0,0,0,9,11,0,2,8,84,18,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15778452220273406,0.1641733420550286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16236498226975388,0.0,0.0,0.0,0.0,0.151715159346966,0.0,0.12027513278230348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12724522896756002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16623774566273333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10308357856446924,0.0,0.0,0.16548984741470193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26449840454627954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3507470212713971,0.0,0.0,0.10843352026614236,0.0,0.0,0.0,0.0,0.0,0.0,0.09639312538460283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15217357210053056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3445577616539671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18879398110819448,0.0,0.0,0.0,0.0,0.0,0.0,0.2527969260802246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1518948214631129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1816516877005236,0.0,0.0,0.0,0.0,0.0,0.0,0.23009995081240744,0.0,0.0,0.0,0.0,0.2679139220330609,0.0,0.1927380528180977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28728038830549674,0.0,0.0,0.0,0.2157217500782189,0.0,0.0 fitness,melonman464,2018/04/06,"I am 22 year old male 5 ft 6 159 lbs and I need advice to look better physically. I am fat. Should I drop to 130 lbs putting mu BMI at normal levels then start beginning weight training and then go from there. Possibly in 2 years I want to put 30 lbs of muscle. So, I plan on burning 1,200 calories and only consuming 800 puttig me at a calorie deficit. I shall take vitamins to make up for lack of calories.",1.650714285714287,3.6407957380952425,3.5359523809523807,88.4132142857143,79.71428571428572,6.5809523809523816,24.785714285714285,7.6454224807358475,1.277028571428572,318,12,67,5,8,107,66,84,0.09,0.858,0.053,-0.4404,0,0,0,0,0,0,8,0,0,0,2,2,1,0,0,1,0,4,3,1,1,0,9,12,6,0,5,0,0,1,0,0,2,2,0,0,1,0,3,2,0,0,0,0,3,0,0,0,0,0,2,8,1,13,10,1,17,0,0,1,0,1,6,0,0,7,34,8,0,0.0,0.0,0.0,0.0,0.0,0.2422673640719917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21926763567479768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14090028323199488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20819277400561745,0.0,0.0,0.0,0.0,0.0,0.16549044419708545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18383167037306328,0.0,0.0,0.0,0.0,0.24291177846289386,0.0,0.0,0.2601533521675412,0.0,0.0,0.18855651824950528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2794957904354685,0.0,0.0,0.0,0.0,0.0,0.498461932210629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17548108695785314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.186407147597136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14623133511921382,0.0,0.0,0.30190327090560365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3193084060235991 fitness,TheCrisping,2018/04/06,"Trying to figure out my situation... I've been having trouble lately deciding what my next goal/step is. To give some background, I'm 19 m and in September of 2017 I was around 190 lbs with a height of 5' 8"" or so. This was the heaviest I've been and not at all healthy. I was able to lose weight and am now hovering from 157-160 lbs. I'm not sure if I'm skinny-fat or not, because from what I see the descriptions match my state, however when I calculate my BMI it seems very high which I feel tells me otherwise? (not sure). Given this, my main issue is determining whether I should bulk or cut. as that would help put me in the right direction. I'm capable of creating a lifting routine and starting that, I've somewhat started one recently, but my main problem is understanding my current state. Could someone please help me out? Thanks!",4.813587075575028,5.580893162650603,5.7207557502738275,80.92616100766706,69.18072289156626,9.650821467688939,31.95837897042716,9.800150414767053,2.964465060240965,659,28,133,15,11,217,110,166,0.073,0.8270000000000001,0.1,0.7463,2,0,0,0,0,0,26,0,0,0,1,4,7,1,0,5,0,13,1,0,0,3,32,26,13,0,5,10,0,2,0,0,2,0,0,0,0,8,8,1,0,5,0,0,1,4,4,0,1,6,3,16,3,16,17,5,20,0,1,1,0,4,9,0,7,8,81,24,0,0.17745257007598533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1579704094972301,0.0,0.0,0.0,0.0,0.0,0.10817343966311314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14168143775862949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08972535128356836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17022867487027374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2378854343645872,0.18748838310743987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1852143795342336,0.0,0.0,0.0,0.0,0.0,0.0,0.20017422833561388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19852403530551133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1887228214313256,0.0,0.0,0.0,0.0,0.0,0.0,0.12024645399209785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19478963393675586,0.0,0.0,0.0,0.0,0.0,0.16979814406965288,0.0,0.17838884565509813,0.0,0.0,0.0,0.0,0.0,0.0,0.17521300491246924,0.0,0.0,0.15154352526052128,0.0,0.0,0.0,0.0,0.1414067234888627,0.1615461551447431,0.0,0.0,0.0,0.0,0.19946412373663835,0.0,0.0,0.15035498677002684,0.0,0.0,0.0,0.25120368488629635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3344938944634233,0.0,0.0,0.0,0.15510136778504474,0.16337448502128302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12047864678897036,0.0,0.0,0.18473438365010725,0.0,0.0,0.0,0.14641695464924034,0.0,0.0,0.0,0.21608942435183454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1260572144190171,0.0,0.0,0.0 fitness,surfghost,2018/04/06,"Meal replacement shakes/limited movement question. Im gonna start this off with, Im not asking for medical advice or help. Thats all taken care of by my doctors. I have set limitations I have to work in. This is strictly a meal/protein substitute issue that I am unfamiliar with and would like some advice. I will be having multiple bone surgeries soon that will keep me almost immobile. The recovery time is gonna be a long one where I wont be allowed to move off my couch other then using the restroom due to how fragile the healing process is. That being said I was given permission to use a stationary bike within my comfortablity limits, but thats about all the movement I can get. My issues start to arise with eating and meal prepping. Im still trying to lose weight and being limited on my activity means I have to really cut the calories but still get all the nutrition my body needs to heal and keep on the up and up. I will have one good arm that will be fully unhindered so Im leaning more towards just going on a full shake meal replacement diet. What kind of options are out there for pre made or easy blend/shake options as a complete replacement? Pros and cons? Maybe bars added in as well? Thanks In advance. Again, Im not asking for medical advice or help. Just giving a bit of info on my situation as to why Im looking into this option. Cheers!",4.708676355066771,5.928150723880599,5.805828750981934,78.56069520816969,69.74626865671642,8.77643362136685,29.4037706205813,9.134995656068208,2.5313477611940294,1086,41,201,21,19,361,156,268,0.041,0.841,0.118,0.9661,1,0,0,0,0,0,24,0,0,0,6,12,10,1,1,13,0,24,15,3,5,3,43,47,17,0,2,9,0,2,1,0,8,5,1,1,0,11,11,7,5,3,2,0,6,3,3,1,2,5,4,17,7,38,28,7,34,0,1,1,0,7,17,0,9,11,136,28,2,0.0,0.0,0.0,0.0,0.0,0.28473885931087184,0.0,0.0,0.09726027224078863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18160427701489285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10603928551207067,0.1078879891047306,0.0,0.0,0.0,0.0,0.0990290906933076,0.0,0.0,0.0,0.1018374991379169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09941524754050192,0.0,0.0,0.0,0.0,0.0,0.09938681572810568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10149137928266516,0.09317461271125256,0.055200427122786916,0.08146686943396947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13020651916288314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6294933938409647,0.2027540670783982,0.0,0.1726647418718456,0.0,0.10114450026724177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04745213245838095,0.0,0.0,0.08595576297059948,0.0815635695356666,0.10866206952243723,0.0,0.0,0.0,0.09190543880415852,0.0,0.0,0.09757874324037732,0.10580153000039944,0.0,0.19569371129707688,0.0,0.0,0.0,0.0,0.0,0.10323234060452892,0.0,0.07201963325070312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13163371904473015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1088062715946322,0.0,0.0,0.0,0.06222307438195417,0.0,0.0,0.0,0.0,0.0,0.09239154988612737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1091766266353992,0.0,0.0,0.0,0.0,0.0,0.0,0.1374962594801203,0.0,0.15513406606573468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08942297401045321,0.0,0.0,0.0,0.0,0.0,0.0,0.05663647330166027,0.0,0.0,0.0,0.0,0.06594395017815165,0.0,0.0,0.0,0.0,0.1677758665151605,0.0,0.0,0.0,0.0,0.0,0.11827647980179168,0.08733028464011654,0.0,0.08764346270759288,0.0,0.0,0.0,0.0,0.07071078453041338,0.0,0.0,0.06899737745066754,0.0,0.0,0.0 fitness,Shadows23,2018/04/06,"According to Harvard you burn roughly 2.16 calories per pound of body fat per 30 minutes on an elliptical? Do I have any reasons to believe this to be true, when the machine itself says I'm only burning a little over 200 in 30 minutes?",9.319565217391306,6.94348791304348,9.540869565217395,67.62478260869568,61.17391304347826,10.93913043478261,46.91304347826088,8.841846274778883,4.638643478260869,188,11,32,2,2,63,40,46,0.0,0.93,0.07,0.4871,0,0,0,0,0,0,4,0,1,0,0,1,1,0,0,3,0,3,2,2,1,1,2,4,1,0,0,0,0,1,0,0,0,1,1,0,0,2,0,1,0,1,0,0,0,0,0,0,0,0,2,2,1,7,3,0,5,0,0,0,0,2,4,0,0,1,18,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2722726798153716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4510920650151777,0.0,0.0,0.0,0.44473281949225335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.401286754507836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3045076471533518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4116581550608155,0.0,0.0,0.0,0.0,0.0,0.3183988894870597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,buttcheek55,2018/04/06,"Where do I go from here? (How should I adjust calories/lifting for this plateau?) Hi all! I have been on a bit of a fitness journey for a little over a year. I am a 20 year old female college student. Last winter I weighed a little under 170 pounds at 5'8"" and was carrying extra weight and not very fit. I started cutting cals and working out every day. At this point I sit around 145-148 lbs. I usually eat really healthy on week days and eat around 1500 calories per day. On weekends I try to eat healthy but allow myself extra cals for alcohol/a treat so I probably eat around 2000-2500 on Fridays and Saturdays. I am pretty active so I tend to burn more on these days as well. I lift weights about 4x per week doing heavy compound movements and do some cardio as well. I also have a fitbit and almost always get 10,000 steps per days if not more. I feel like I have been dieting for a while and it's frustrating. I am pretty lean but still carry some stomach fat. I also really want to grow my muscle (especially my butt) but I am scared to up my calories because I still have not gotten rid of some of my stomach pudge. I do heavy lifts like deadlifts, squats, thrusts, bench press, rows, but it takes me a long time to go up in weight or volume because I feel like the same weights are tiring my body each week. It's also scary to up calories because I feel like I consume a lot more on the weekend so I try to be tight on calories during the week and it isn't very balanced. I think that is an aspect of college that is throwing off the balance and consistency that my body may need. Any tips are appreciated.",2.9357800569800574,4.645456941538463,4.026905982905984,87.63094586894589,74.96923076923079,6.291737891737893,26.19088319088319,6.937597516519254,1.1221156695156689,1266,46,255,12,27,411,177,325,0.083,0.8059999999999999,0.111,0.8378,0,0,1,0,0,0,35,0,0,0,1,17,10,2,1,15,0,23,18,6,2,1,43,36,26,0,4,9,0,9,4,0,2,3,0,0,0,10,15,11,1,5,2,0,7,4,3,2,0,4,9,34,7,39,29,13,58,0,0,0,1,1,26,1,8,28,166,44,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09241189132883357,0.08658886216117162,0.0,0.0,0.20745403098599446,0.07195133615196471,0.0,0.0,0.05880368417651615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23093429263534165,0.0,0.0,0.0,0.0,0.0,0.15813693748113544,0.0,0.0,0.0,0.0,0.0,0.09440464092206367,0.19210100901851546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2788352886216401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3539283240504705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07285609082207127,0.0,0.0,0.0,0.0,0.0,0.1311679864354072,0.1853260824610969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.045177865786234124,0.0,0.09828765775073137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07048593229621852,0.0,0.0,0.0,0.0,0.0,0.16898271255174474,0.1733346114072055,0.0,0.07652468516017827,0.0,0.0,0.0,0.0735151007455976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0641176294572204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09073744585185656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08174365509981682,0.0,0.0,0.17594550117477234,0.09323105917277937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11079190067584108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08657320224225977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06120507574935555,0.0,0.13811273558655085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06501591588411021,0.0,0.0,0.0,0.0,0.0,0.0,0.055407538861978,0.0,0.0,0.05042231187541012,0.09938643600500216,0.0,0.0,0.0,0.11741714228812325,0.0,0.0,0.0,0.0,0.0,0.09523630089205144,0.1426963271554394,0.05100321691676382,0.0,0.2774493525113337,0.4211966744699664,0.1554967882565248,0.0,0.0,0.0,0.0,0.0,0.0,0.06295238779359008,0.0,0.0,0.0,0.0,0.0,0.1113698092306338 fitness,DeathdropsForDinner,2018/04/06,"On 5/3/1 and not doing the daily assistance work? I've been doing 5/3/1 for about a month a half right now. Some b/g I'm 5'7 and 180lbs. My main priority is to lose weight while strength building is a second priority. I know the daily assistance work comprises a variety of exercises to mix and match with. But instead of doing that I do 40-45 mins of cardio where I usually burn ~400 calories. I consider that my daily assistance work, so my question is that ok? I'm still doing the main portion of the program and progressing finely, but I'm not sure if I'm just messing things up.",3.81384099616858,5.372346801724142,5.509080459770118,78.52174329501919,72.36206896551724,8.948659003831418,29.26819923371648,9.444778638647367,2.7586429118773954,463,19,88,11,9,158,72,116,0.044,0.921,0.035,-0.2389,0,0,0,0,0,0,17,0,0,0,6,7,6,0,0,8,1,9,3,0,0,1,15,14,9,0,1,6,0,1,0,0,0,2,0,0,0,4,5,1,0,2,1,0,0,2,2,0,2,1,1,7,4,11,13,4,10,0,1,0,0,1,4,0,3,6,60,11,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1489790375462248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30327031815186306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21637428148251392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3036727788127443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2315017073317434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21648565032268605,0.0,0.0,0.0,0.0,0.0,0.0,0.2554906503831325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18009418231975818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29855744215597785,0.0,0.0,0.0,0.0,0.33010364901954264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5920506267427101,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sweaty_Ball_Zack,2018/04/06,"Question on 5x5 squat frequency Hi /r/fitness, I've been doing the stronglifts 5x5 routine for about a month and a half now and I've pushed a lot of my compound lifts up a substantial amount. What I wanted to ask about is how people cope with the squat frequency. I'm a 6'2"" 177 lb. certified **L A N K Y B O I** and I just recently hit a 135 lb. squat for 5x5. I've been hovering around this number for a while though, because I never really feel like my legs fully heal between sessions. Have any other skinny pieces of shit dealt with something like this, and do you have any advice?",0.15798319327731036,2.553045974789917,2.013949579831934,93.09134453781515,93.45378151260503,5.1529411764705895,19.60504201680672,6.794906146795322,0.4580050420168069,457,15,95,7,17,150,82,119,0.079,0.8909999999999999,0.03,-0.7233,0,0,1,0,0,0,17,0,1,0,0,8,3,1,0,10,0,7,4,3,1,1,14,12,7,0,1,1,0,1,2,0,0,1,0,0,0,4,7,1,0,2,0,0,1,1,1,0,1,2,1,7,2,14,9,3,9,0,0,0,0,4,3,1,2,7,55,11,1,0.0,0.0,0.0,0.0,0.0,0.2557540752777012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3559631626098819,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2329902236363086,0.24467700358933414,0.0,0.0,0.0,0.0,0.15954477790386046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13233573127992365,0.18697597877520208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2557306639400061,0.0,0.0,0.0,0.0,0.0,0.0,0.22250874352051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20890593597717896,0.0,0.0,0.0,0.20185800840112167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18144675945782485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2931912501523152,0.0,0.0,0.0,0.16766736603504429,0.0,0.2584212912308849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2686563572447552,0.0,0.0,0.0,0.0,0.0,0.20148824611104088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2571429149470263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15437184464897494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,generalta03,2018/04/06,"Can anyone verify the effectiveness of these exercises? (Neck training) Here's the deal. I have a pretty small frame, likely due to the fact that I'm about 5""10, 135lbs dripping wet. My largest insecurity next to my hairline is my fucking 13"" neck. I literally don't want to wear t-shirts in public places because of how weak and fragile it appears. On top of that, it pairs poorly with my facial structure (somewhat oblong face, narrow lower half). I feel like I look like a caricature, lol. While my intentions are to be fit in every area of my body, this is the one that I'm most focused on just to improve my self image. I've heard that certain neck exercises (I believe bridges) can fuck your neck up pretty bad. I also don't have any equipment. Was wondering if the exercises included [in this video are worthwhile](https://www.youtube.com/watch?v=mlAtYoa5PkM), if not, where should I look? Shooting for 15.5"" or so. Don't really care if it takes months of persistence, I just want to make sure I'm not hurting myself but also actually accomplishing something. Thank you. ",4.267814587229495,6.954291624365486,4.865866951643066,78.64404755543683,74.38071065989847,7.396099385519638,28.134918514560514,8.371475516178862,2.2778385786802025,858,35,148,16,19,274,133,197,0.073,0.797,0.13,0.8418,1,0,1,1,0,1,46,0,2,0,4,9,13,2,1,7,1,14,14,8,4,3,26,31,11,0,6,9,0,3,3,0,1,4,1,0,1,10,2,0,0,3,4,1,1,5,6,0,2,2,6,18,7,20,27,2,18,0,1,2,2,6,13,2,8,7,90,28,1,0.0,0.0,0.16261939817021726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2665284786097985,0.0,0.0,0.0,0.11332286294265377,0.0,0.0,0.0,0.0,0.11652056617182177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13913983198503574,0.10158394406350517,0.0,0.0,0.1877494440239011,0.0,0.0,0.0,0.18510265658528727,0.0,0.0,0.0,0.0,0.16990350750501512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17180147702939086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14040380140100714,0.0,0.0,0.0,0.0,0.0,0.08425963983630662,0.11904969638407495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30811728774763275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.178394634068596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2442398598278663,0.0,0.0,0.0,0.2798760738227292,0.0,0.0,0.0,0.0,0.0,0.1112354067000664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1330127453474392,0.0,0.0,0.0,0.0,0.0,0.17722657794271826,0.0,0.0,0.0,0.0,0.0,0.0,0.11292151838944835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17410632628363454,0.0,0.0,0.0,0.0,0.3390714067362459,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10675568675047846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1738448521371448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1282898192677385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15705892856221718,0.0,0.12529469586819747,0.0,0.0,0.1534223613438932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19658055923649428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18071707908664855,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,toonzova,2018/04/06,Experienceing low back sorness from the jacobs ladder? Wondering if anyone has ever gotten low back pain/soreness from the Jacobs ladder. I really like useing it but my back gets sore Everytime. ,5.388636363636364,8.943050212121213,6.9365909090909135,60.02488636363637,77.18181818181819,8.148484848484847,23.40151515151515,8.841846274778883,2.932278787878788,159,5,19,4,4,54,26,33,0.18,0.7659999999999999,0.054000000000000006,-0.5351,0,0,0,0,0,0,4,0,0,0,0,4,3,0,0,2,0,1,1,0,1,1,5,5,2,0,1,2,0,0,1,0,0,1,0,0,0,1,0,0,0,1,0,0,0,0,2,0,0,1,0,2,1,2,4,0,6,0,2,0,0,0,2,0,2,5,14,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20563903619084825,0.0,0.0,0.0,0.0,0.0,0.0,0.6784259185976291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26602702496454017,0.0,0.0,0.0,0.28768270520012296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1536532270538054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1436806423234845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31293929767741085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18840568023749812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.254004857299304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3189349930878617,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,gaaabbbyyy,2018/04/06,"Do I just not like exercise or is it laziness? Is it possible to just generally not like exercise? like ive tried over the past few years getting into it but at week 3-4 i start to slack, I've tried different things except weightlifting but I just cant seem to stick to it",3.5434210526315795,4.404436280701756,5.0797807017543875,84.02388157894737,72.15789473684211,9.208771929824564,28.285087719298247,9.516144504307137,2.3290035087719296,216,8,47,5,4,73,38,57,0.097,0.903,0.0,-0.4633,1,0,0,0,0,0,4,0,0,0,0,3,3,0,0,1,0,5,2,0,0,0,12,8,3,0,0,9,0,1,3,0,0,2,0,0,0,5,1,0,0,1,3,0,0,3,0,0,0,0,1,4,3,8,8,1,7,0,0,0,0,0,3,0,2,7,31,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3244756046659474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16225803451049994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4551809109570672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2964706032391736,0.0,0.0,0.0,0.0,0.0,0.3501167554623697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2827278273560027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21982037266095725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2063264001501753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4217081615952688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2491174927768341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19999446670495635 fitness,cuzCody,2018/04/07,Can 3x5 work Hey I was wondering if doing 3 sets and 5 reps for exercises would work for getting pure strength gains (I don't care about size),1.7560919540229882,4.049586448275863,2.8282758620689665,92.00264367816094,81.06896551724137,6.625287356321839,23.459770114942533,7.793537801064563,1.0457494252873558,113,4,25,2,3,36,26,29,0.087,0.728,0.185,0.4537,0,0,0,0,0,0,2,0,0,0,4,1,2,0,0,0,0,5,1,0,0,1,5,8,2,0,2,1,0,0,0,0,1,1,0,0,0,0,1,0,0,1,1,0,0,1,0,0,0,1,0,2,2,3,6,0,1,0,0,0,0,1,0,0,2,0,12,2,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4508903480708678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2310507094964466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4795874310559734,0.6439079673673479,0.0,0.0,0.31415265268926645,0.0,0.0,0.0 fitness,KikRokz,2018/04/07,"Poor Form On Phraks Routine After Two Weeks? So I've been trying Phraks lifting routine where I have to do squats, deadlifts, bench presses, and barbell rows. I have about 2 weeks now in this routine, with squats and deadlifts being the most problematic for me. I've lost 90 pounds thanks to the people at r/loseit and CICO. And I'm looking to lose 80 more but with weight training added. But it feels as if though I might be limited because squats and deadlifts are an essential part in most routines that I've researched online. I'm generally clumsy as hell. I've never been able to squat down efficiently, probably due to my obesity lol. Is there any other barbell exercises that I could substitute deadlifts and squats? ",5.7268656716417885,7.529050343283582,5.662865671641793,78.3295223880597,67.95522388059702,8.046567164179105,32.056716417910444,8.548686976883017,2.668987462686567,582,25,99,9,10,182,92,134,0.121,0.813,0.066,-0.7619,0,0,0,0,0,0,15,0,0,0,3,6,4,1,0,3,1,11,3,0,0,1,19,17,13,0,2,3,0,3,0,0,1,2,0,0,0,5,8,2,1,1,1,1,0,1,3,0,1,3,4,6,1,17,10,5,12,1,2,1,0,0,6,1,4,6,63,11,1,0.2377164497855008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16165533749854527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1449097413849251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18979724199015546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12019657959168255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.199621947402071,0.26594390179702515,0.2594955860281849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2521795872033569,0.0,0.0,0.0,0.0,0.0,0.0,0.1833415808288565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2574237498187751,0.0,0.1648026549888719,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2562985388922514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21885736875021827,0.0,0.0,0.0,0.0,0.2335552049619152,0.0,0.0,0.0,0.0,0.0,0.0,0.16139386528677374,0.0,0.2322144298893176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3813635943654384,0.2894745946543058,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,EgoDefenseMechanism,2018/04/07,"Optimal Leg Day Routine Hi guys! This is my first time posting here. I would like to hear some advice on the infamous leg day. What routines are optimal? Please let me know what you've found to be effective. I'd also like some feedback on my current routine. Please critique the hell out of me, because I just want to improve. First of all, my leg day is once a week. On this day, I do: - Squats. 2 sets of 7-10 @ 85 lbs, followed by 1 set of 3-5 @ 110 - Romanians. 3 sets of 7-10, @ 140 lbs - Calf Raises. 3 sets of 8-15, @ 65 lbs - Leg Press. 3 sets of 7-10, @ 215 lbs I am making gains, though I feel like this isn't enough. However, my legs are super wobbly by the end. Am I doing enough? Thanks!",-1.006113914924299,1.04909390410959,1.6314996395097343,97.05196467195387,92.83561643835615,4.717519826964671,18.643114635904826,6.339386263674448,-0.12848767123287666,514,16,123,6,19,176,89,146,0.03,0.741,0.229,0.9775,3,0,0,0,0,0,40,0,0,0,5,4,6,1,0,4,0,12,5,5,2,1,12,20,2,0,2,1,0,2,3,0,1,0,1,0,1,5,1,0,0,4,0,0,1,1,1,0,2,1,3,12,5,16,16,5,21,1,0,0,0,3,4,1,2,13,60,17,1,0.0,0.0,0.0,0.0,0.0,0.16458780286307886,0.0,0.0,0.0,0.0,0.0,0.13469337430229328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10267333736505188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4344935489042941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1491789476267718,0.3480663357239673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08516324609096264,0.12032639363173155,0.0,0.0,0.0,0.28653286766068625,0.0,0.18467475228911145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16677213614421027,0.0,0.0,0.0,0.0,0.0,0.0,0.1898328005997922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0925646985409431,0.0,0.0,0.0,0.0,0.1722310406462005,0.0,0.2468591051202212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11242830296011043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1793724053035119,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3697710244342602,0.0,0.0,0.1613093387188532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15506767344804845,0.0,0.0,0.0,0.0,0.16548157579496706,0.0,0.09821286134102776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09934435143255207,0.0,0.13510435050401934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11964780766563582,0.0,0.0,0.0 fitness,TypicalPretzel,2018/04/07,"Are different cardio machines calorie counters consistent? Yes, I am aware they are not the most accurate measure. The accuracy is irrelevant to me, I weigh myself each week and see how I am progressing. What I am curious to know is this: if I move from the stair master one day to the treadmill the next, are those two machines using the same formula to determine how many calories I'm burning? I ask this because I've been using the stair master for some time and would like to mix it up. Again, I don't really care how accurate these calorie numbers are, more so if I am able to transfer what the stair master says I'm doing to another machine and go for the same number. It's pretty much a measure of how much work I've done. I know I can buy heart rate monitors, but if I don't have to do that, I'm not going to if I can save money.",7.408903508771927,5.474772426900586,8.272565789473685,73.8235855263158,64.49707602339181,11.59093567251462,36.579678362573105,10.411451182825502,3.6177888888888887,659,26,132,13,8,225,100,171,0.012,0.905,0.083,0.8496,1,0,0,0,0,0,16,0,0,1,5,6,3,0,0,10,1,20,3,1,6,0,25,32,13,0,5,7,0,0,1,0,1,1,1,0,0,9,4,1,0,2,0,2,3,4,0,0,2,2,2,15,3,14,29,8,12,0,0,1,0,3,4,0,6,6,94,24,2,0.19740882898746825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2070003695862412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18455060687021024,0.0,0.0,0.0,0.0,0.12033858986825464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20127145776149588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12731236347196406,0.0,0.0,0.0,0.0,0.20625020996444932,0.0,0.0,0.0,0.2020177709356728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22438397360365486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2339304128366031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21698145944925187,0.0,0.0,0.0,0.0,0.0,0.0,0.09644398233816533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2001415680523941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20981434380684424,0.2902364069135437,0.0,0.0,0.0,0.2099465291825089,0.0,0.0,0.0,0.0,0.0,0.0,0.1337693315025587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20083574883535252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12646515079133472,0.0,0.0,0.0,0.0,0.0,0.0,0.15698742422105355,0.0,0.0,0.15730927809576334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11511067570234262,0.0,0.0,0.0,0.0,0.0,0.0,0.19283974129601336,0.0,0.0,0.3409956912084075,0.0,0.0,0.0,0.0,0.1583494550967438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14371597863068272,0.0,0.0,0.14023356817669458,0.0,0.0,0.0 fitness,t_thor,2018/04/07,"Is it ideal for indicator exercises to be 1RM? During December last year I got serious/consistent about lifting for the first time in my life. I eventually settled into [Metallicadpas's PPL](https://www.reddit.com/r/Fitness/comments/7volnx/training_tuesday_metallicadpas_ppl/). 12+ Weeks of deadlifts and biweekly high bar squats burnt me the fuck out, and now that I am coming off a nice two week break from the barbell, I've gained some inspiration from the [W4SB III](https://www.defrancostraining.com/westside-for-skinny-bastards-part3/) routine and decided to rotate my main lift every 3 weeks. The other big takeaway I got from DeFranco's articles was that I should set and test my indicators, but I am uncertain what considerations one should make when it comes to reps for these lifts. I've never tested 1RP for anything, and I usually lift alone so, I am hesitant to try moving my max load around. If you were say, using bench press, dead lift, box squat as three indicators, is there any significant benefit to measuring 1RP as opposed to triples or even 5x? It might be a nice ego boost to learn what my maxes are, but I am afraid of getting injured or over-straining trying to incrementally find them. Also, can anyone lend creedence to this [""one rep max calculator""](https://www.bodybuilding.com/fun/other7.htm)? I imagine the output would be inflated by 5RP input for a novice like me. edit: formatting",10.60098901098901,11.142360352941179,9.39873949579832,60.28630575307048,56.81512605042017,12.197026502908855,38.05559146735617,11.661520659325953,4.728189010989012,1156,47,173,29,13,360,170,238,0.084,0.8079999999999999,0.107,0.5224,0,1,0,0,0,0,69,0,1,1,3,8,9,1,2,9,0,17,5,0,2,1,32,25,15,1,5,5,0,1,1,0,4,3,1,0,0,10,10,1,1,6,2,0,3,1,3,0,5,4,2,19,6,28,14,3,24,0,0,0,1,3,7,1,6,13,108,29,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17872098590328026,0.0,0.1379968393107687,0.0,0.0,0.0,0.1173472867837752,0.0,0.0,0.0,0.0,0.120658549737593,0.0,0.14200286603008005,0.15361573029302455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2972917636495991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11397480563153413,0.0,0.14538994798316884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15771747916501727,0.14678016012533832,0.0,0.0,0.0,0.1595297135524069,0.09015591534676884,0.0,0.0,0.0,0.2760253307755554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18231999894266748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14066011385540633,0.0,0.0,0.0,0.0,0.12188482267394175,0.08430450876081765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11518569891009572,0.0,0.0,0.0,0.0,0.0,0.0,0.18305977890048125,0.0,0.0,0.0,0.18340486110982168,0.0,0.0,0.13308955582804766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.233863378640752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13722730397192112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10062161197559263,0.0,0.0,0.0,0.0,0.2343149627845657,0.0,0.16856686405295976,0.0,0.0,0.1490371588767553,0.19005138316603304,0.0,0.0,0.0,0.4152536851184558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12258226786467395,0.0,0.0,0.11112352164544084 fitness,Thoughts_on_drugs,2018/04/07,"What is muscle leverages? and what is ""good"" leverages? I've been seeing this term being thrown around quite often, and i have tried to research it, but it seems that i can't seem to get a good grasp of its function. Anybody care to explain?",3.385212765957444,5.3256368297872365,3.3031382978723407,92.30875,74.31914893617022,4.7,24.51595744680851,3.1291,0.17108936170212766,189,6,37,0,4,57,37,47,0.0,0.8220000000000001,0.17800000000000002,0.8654,0,0,0,0,0,0,8,0,0,0,1,2,3,0,0,1,0,6,0,0,0,0,9,12,3,0,0,1,0,0,0,0,0,0,0,0,0,7,3,0,0,4,0,0,0,1,0,0,0,1,1,2,3,5,10,1,2,0,0,1,0,1,1,0,3,1,25,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2752334986002961,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3152270372598012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16153246775620142,0.0,0.0,0.51864678766028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3288482977916804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2463744150269281,0.5629271153683183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20991120785148745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Dangly_Parts,2018/04/07,"What percent of max 8 rep should I be doing for 21's or 28's? I try and rotate weeks, so 1 week is 8 reps with 4 sets at near-ish max, and 1 week of 12 reps with 4 sets at about 80% of the first week. I've heard of 21's or 28's, but what percent of weight should I use? 80%? 50%? Somewhere in between? What's the general rule of thumb for 21's/28's?",-1.8254200542005417,-0.26134739024390363,0.9145528455284548,104.73356368563688,89.97560975609754,4.132249322493226,16.428184281842814,5.033348758259628,-1.157475880758808,262,6,75,1,9,90,48,82,0.0,1.0,0.0,0.0,0,0,0,0,0,0,15,0,0,0,1,2,0,0,0,2,0,5,1,0,1,0,11,7,6,0,2,3,0,1,0,0,2,0,1,0,0,3,4,1,0,0,0,0,0,0,0,0,1,1,2,3,0,15,3,2,10,0,0,0,0,1,3,0,2,5,35,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2297396831163583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18337439219844065,0.0,0.0,0.0,0.0,0.23327232797450384,0.0,0.0,0.0,0.0,0.8666044053051857,0.3288986713175485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JayTheFordMan,2018/04/07,"Overdoing it? Ok, been doing mostly compound exercises for a while, 3-4 days a week, consisting of DL/SQ/BP/bent over rows/OHP. Most of these I'll do each session, but alternate Squats and Deadlifts. Getting a bit of soreness in the left shoulder around the joint a few sessions ago, and this has left me wondering if doing the BP/Rows/OHP in same session is overdoing it, especially now that I'm progressing with weight? Should I alternate these to break things up?",7.173409090909092,7.240201340909095,7.230818181818182,74.5687272727273,64.0,11.130909090909093,36.91818181818182,10.793553405168565,4.0254472727272725,370,17,68,9,5,119,67,88,0.0,0.972,0.028,0.2824,0,0,0,0,0,0,18,0,0,0,1,2,1,0,0,7,1,7,4,1,0,0,12,10,5,0,2,2,0,1,0,0,1,2,0,0,0,7,5,1,0,1,1,0,0,0,0,0,0,1,1,2,1,11,8,6,13,0,0,0,0,0,7,0,4,5,45,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.2566997640746741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2577921802898609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3161519833419809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18675846581788605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15129628937699385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6292702284421525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19238750695710105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23228774087976556,0.3526366996106139,0.0,0.0,0.0,0.0,0.0,0.0,0.3140427437282098,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Vern-dawg,2018/04/07,"Running 5/3/1, how do you judge success on you “+” sets, and how much over on the “+” sets should I be aiming? I have been running 5/3/1 for several weeks now and I am wondering how you judge good or bad final working sets. For example, on squats, last phase I got 265 for 8 on my 5+ set 5 weeks ago. However I ran 5+ last week and got 275 for 6. Then today I got 295 for 5 on my 3+ set. The numbers seem to bounce around like this, and don’t match up when put into a 1RM calculator. I am making overall progress I feel, but until I get to another max day I just don’t know for sure, and don’t want to waste week after week if I am doing something wrong somewhere. Is this normal or do I need to rethink my approach? Also, how much over on the plus sets should I be looking to hit? I am planning to do another max test when I start to see I am not able to hit the required number on my final set for a couple workouts. Is this a good way to progress? I have been adding 5 lbs to the bench and ohp, and 10 lbs to the squat and dead, on my calculated 1RM after each phase, to get my new training loads for the workouts. Thanks everyone. ",3.4778825136612004,3.321250586065574,4.972032786885247,88.38826775956288,71.827868852459,7.98207650273224,27.33224043715847,7.554174236665415,1.2463850273224044,869,27,205,9,15,294,122,244,0.067,0.8240000000000001,0.109,0.7278,1,0,1,0,0,0,33,0,3,0,6,10,8,0,0,10,0,22,0,0,5,1,35,41,22,1,6,6,0,1,1,0,2,0,0,0,0,3,12,0,1,5,2,0,5,4,2,0,0,6,3,26,6,37,29,3,47,0,0,2,0,3,13,0,5,22,124,29,4,0.12701852423214804,0.0,0.0,0.0,0.0,0.0,0.11259425787259325,0.0,0.0,0.0,0.0,0.10157666793791996,0.0,0.0,0.0,0.0,0.26637999521310857,0.0,0.0,0.0,0.0,0.0,0.0,0.11307341605756595,0.0,0.0,0.0,0.0,0.106055162166542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14054358113192933,0.0,0.08191644014940315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1213716431630901,0.0,0.0,0.0,0.0,0.06422438233140162,0.0,0.0,0.2782851693598067,0.0,0.0,0.0,0.0,0.0,0.0,0.1327238728300834,0.0,0.0,0.21307422354572286,0.3047649515743854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06980605909660513,0.20707410037159688,0.0,0.0,0.0,0.0,0.0,0.06205483498634586,0.0,0.0,0.0,0.10666356992222367,0.0,0.0,0.0,0.0,0.0,0.08478585123996378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18674646049868315,0.09418262627226122,0.0,0.1226752822059313,0.0,0.0,0.1244511851612558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12768869960510873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10121731866925192,0.1156328939788051,0.0,0.14349477799682195,0.0,0.0,0.0,0.0,0.0,0.0,0.09778506551754104,0.0,0.0,0.08990436521227076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1197134558863108,0.0,0.0,0.0,0.0,0.11694159163603375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12039870908586747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07491881652860599,0.1008213923098315,0.5094329924987806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13774617128227934,0.09247099842432613,0.0,0.0,0.0,0.13887481654586847,0.0,0.0 fitness,cletusjenkins,2018/04/07,"Bulk and Cut Cycles in Relation to Training Age From what I've gathered a new lifter can gain about 2 lbs per month of muscle for their first year assuming ideal growth, then for each year after that that number would be cut in half, so 24 lbs the first year, 12 the next and so on. Does that mean that bulking cycles make the most sense at an early training age and will be less important later on and a recomp or more conservative bulk and cut make more sense as time goes on?",6.764687500000001,5.871353593750001,6.40216666666667,83.35950000000003,65.14583333333334,9.346666666666668,27.53333333333333,8.238735603445708,1.5313858333333337,379,8,79,4,5,118,67,96,0.061,0.8190000000000001,0.119,0.7102,0,0,0,0,0,0,5,0,0,1,4,3,4,3,0,6,0,5,0,0,2,0,15,8,10,0,2,1,0,0,0,0,2,0,0,0,0,5,6,0,1,2,0,0,1,0,3,0,3,0,0,1,1,14,4,5,22,0,0,0,0,2,6,0,3,15,48,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2346666400231704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4561896629419623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3579947393207669,0.0,0.0,0.2921023853558038,0.0,0.0,0.0,0.0,0.0,0.0,0.21404094482879985,0.0,0.0,0.0,0.0,0.2589884104018618,0.2851887921909181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15636493110726096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19049156034471945,0.0,0.0,0.5180543662141 fitness,Skeletore-full-power,2018/04/07,"is my exercise of walking at 3mph with an incline of 6% good? i go to the gym at least 5 days a week and use the treadmill for an hour straight. I tried to up my speed at first. but it caused back pain and as such, i lowered my speed and messed with the incline to increase heart rate and effort. i plan to increase it up to 10% as until i lose enough weight. than i will increase the speed.",1.3914285714285732,2.7330571904761918,2.5757142857142874,97.96928571428572,78.28571428571428,5.276190476190476,23.904761904761905,5.288315135182226,0.06401904761904742,300,10,73,1,7,96,54,84,0.141,0.7240000000000001,0.134,-0.3818,1,0,0,0,0,0,9,0,0,0,4,2,4,0,0,7,0,2,4,1,2,0,9,4,8,0,0,1,0,1,0,0,1,2,0,0,0,2,6,1,0,0,2,0,5,0,3,0,1,0,1,9,1,19,3,5,20,0,1,0,0,0,6,0,0,9,49,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21350152272858133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2852307955652361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17906615437413992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2868944791579306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2361753763349667,0.0,0.0,0.0,0.0,0.0,0.0,0.15779918839242627,0.23288598562755305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3290255421817693,0.0,0.0,0.0,0.0,0.2734367640118369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3106277844832788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2954472172017641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1885112554356909,0.0,0.0,0.0,0.0,0.23980698110395096,0.0,0.0,0.0,0.0,0.22272014436098844,0.3381121033197837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DNC90,2018/04/07,"Weight Fluctuating Inconsistently Hey guys, I'm currently trying to bulk up slowly, hoping to gain around 3-4lbs per month. I lift 3x a week, and eat around 2800 calories. I can't seem to be able to track my weight consistently. With the same diet, and same activity level, the past two months have been all over the place. I can't figure out how to correctly track my weight gain, especially when I'm only trying for around 1lb a week. It seems like daily my weight fluctuates more than that, so I have no idea where I'm at. I'd been gaining steadily for a while, although maybe a little too quickly. So I scaled back. Since February, I've gone from 160.5, to 164 on March 2nd, back down to 161 March 10th, up to 165.5 March 26th and back down to 161.5 today, April 7th. I've consistently been hitting my calories, and any time I've gone above 2800 I gain too quickly. After being disappointed with my March 10th weight, I increased my calories back to 2900. I've kept this up, but then today I check and I lost 4 lbs for seemingly no reason. How do you guys actually keep proper track of your weight gain? Especially trying to gain only 1lb per month? It seems like my weight fluctuates more than that with just water weight or something, so I can't figure out a way of trusting those 1lb per week increases. It seems like any weight I think I've gained goes out the window overnight, and I never really break 165. It's really driving me nuts. Here's a screenshot of my weight fluctuations the past 3 months. https://imgur.com/a/QHVrv",4.060883668903802,5.888201033557049,4.4974664429530185,84.93342561521257,72.22147651006709,7.651230425055928,23.490492170022375,8.344100000000001,1.2804961968680084,1220,33,242,20,24,385,154,298,0.046,0.8290000000000001,0.126,0.9698,1,0,1,0,0,0,46,0,2,0,8,20,7,0,0,11,0,11,13,0,3,3,38,27,17,0,1,3,0,10,3,0,0,0,0,1,2,8,15,13,2,10,0,1,5,6,2,0,1,7,10,23,5,38,17,7,54,0,2,0,0,5,18,0,7,32,128,31,0,0.0644884208003637,0.0,0.06293139613461739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08770867509284883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17222510055449097,0.0,0.0,0.0,0.19835045985130093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06598775403067432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12770735089487045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06405155278929217,0.0,0.0,0.0,0.07279957752605236,0.0,0.0,0.0,0.05732027147131535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09451735490130392,0.06463433935798893,0.0,0.0,0.0,0.0,0.07039672922392458,0.0,0.0,0.0,0.0,0.0,0.06478728652685321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20589616890971185,0.0,0.0,0.0,0.04973744570627667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09809269995642562,0.0,0.0,0.0,0.0,0.12312298934171975,0.0,0.0,0.06737667407568243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08262586737020527,0.06630483711409123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2935391814047578,0.0,0.0,0.0,0.05334548809101359,0.0,0.0,0.0,0.0,0.049646336951301835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.041321576120569005,0.0,0.0,0.03760371677083457,0.0,0.12225496497124105,0.0,0.0,0.13135021377698747,0.0,0.06299581658791982,0.0,0.0,0.0,0.0,0.0,0.0,0.05118790674241967,0.1551861638534216,0.7852952325312826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mody216,2018/04/07,"Linear progression Hello I stopped gym for 3 month and now I’m back.l have a question regarding progressive overload. Like if I’m doing 5 exercises should i every time increase weights on all of them. Also does anyone know any tips how can i increase my weights?",3.127414965986393,6.1356160612244866,4.211326530612244,79.4152210884354,82.26530612244899,6.531972789115647,30.615646258503407,7.793537801064563,2.71271156462585,213,11,34,4,6,69,42,49,0.093,0.758,0.149,0.4019,0,0,0,0,0,0,4,0,0,1,2,3,1,0,0,1,0,4,3,0,1,1,8,7,4,0,2,1,0,2,1,0,1,1,0,0,0,0,1,2,1,2,2,0,2,0,0,0,0,0,2,5,1,3,6,3,7,0,0,0,0,3,1,0,2,5,19,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2212780084328969,0.0,0.0,0.0,0.18816643949388973,0.0,0.0,0.0,0.0,0.19347605147832345,0.0,0.0,0.0,0.0,0.0,0.0,0.2127662957095454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2421432585091441,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23313286229279265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15206785226393002,0.0,0.0,0.0,0.0,0.0,0.0,0.13518232659298088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22086041641924087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3099688924406244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2313347590373615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16134681065502762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6738955192311896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,shaselai,2018/04/07,"Good routines without squats and lifts? I am on a PSMF diet and it doesnt encourage cardio workout so i am thinking weights might be the way to go. I think 3-4 times a week is just about right as i have evening commitments couple times a week. Are there any good routines 2arm+2leg(days) without squats, deadlifts, knee crouches? I just cant do those and really prefer doing weight lifting via machines... thanks",4.387913533834585,6.927617302631582,4.015338345864663,85.61236842105264,73.34210526315789,6.448120300751881,30.59398496240601,7.447530270364453,2.0661037593984966,329,15,57,4,7,99,59,76,0.037000000000000005,0.8190000000000001,0.14400000000000002,0.7819,0,0,0,0,0,0,13,0,0,0,0,6,4,0,0,4,0,11,5,1,0,1,12,15,5,0,1,4,0,2,0,0,1,1,0,0,0,2,3,3,0,3,1,0,1,4,0,0,0,0,2,5,4,6,13,0,8,0,0,0,0,1,2,0,1,4,36,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13698809913405305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22289276884972986,0.0,0.12991402390746096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13305115440296442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11448465850536065,0.33792154201642777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21369911334792088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12904949822083964,0.0,0.0,0.0,0.0,0.1720311602505502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18546158382702765,0.0,0.0,0.0,0.2581529893132019,0.0,0.0,0.2349259831075449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15989602022541485,0.3231707327419461,0.4906064356786327,0.0,0.0,0.0,0.0,0.0,0.38836758908076896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,owlpee,2018/04/07,"Is there a way to check the authenticity of fitness programs? I came across a fitness site called resultsin28days.com and I noticed some pictures have day 1 and day 28 and some don’t. I love the idea but I find it very hard for some people to have such huge results in just 28 days. I get some tricks they use like the before picture are up close and the after picture is further away to give the illusion of them being smaller after the program. I get some people might be an affiliate. But how do I find proof that the results are authentic and people aren’t getting paid to alter their progress? ",5.269051724137931,6.438423491379311,5.425344827586208,81.9916379310345,68.39655172413794,7.524137931034483,30.87931034482759,7.6454224807358475,1.970779310344828,479,19,90,5,8,151,74,116,0.033,0.8290000000000001,0.138,0.9036,1,0,0,0,0,0,7,0,0,3,1,4,3,1,0,10,0,12,1,0,4,1,24,20,8,0,0,3,0,1,1,0,1,0,0,0,0,2,7,0,0,3,0,2,1,2,1,0,0,2,1,10,2,13,15,5,17,0,0,0,1,6,10,0,6,6,63,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18301818027337016,0.0,0.0,0.0,0.0,0.16575788724931567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.198909501881824,0.22279585698994994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3768838216320911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3560818315431753,0.0,0.0,0.0,0.0,0.0,0.30532015504324844,0.1868670186582256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17449983704885333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.219902085944813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09516796757666568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17581188486450036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20664881818384515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22177765918408968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4051431077117372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16824205148910776,0.0,0.16072791389095165,0.0,0.15462078009695052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,IntelligentRope,2018/04/07,"What to do before taking up MMA/Kickboxing? Hello guys there's a good-reputated fitness center around my area that has great prices, and it offers 3 (or 4?) months subscription of **kickboxing** for $40. Is that a good deal? Anyway to the actual question: I am planning to take up kickboxing, but I don't know what to do. I am a 167cm male, age 18, and I weigh around 61 KG. I have a skinny-fat belly, and I haven't exercised that much except: - I have been doing r/bodyweightfitness's Recommended Routine since 1 month ago. - I have been doing [Starting Stretching](https://www.youtube.com/watch?v=w1iXMvTMvBo) (I have some bad form on some stretches) since 1 month ago. - I have been doing general hamstring stretches as well (started yesterday). Some notes you might want to know(maybe???): - I can do 8x3 standard push ups with OK form (I think) - I can't do pull ups at all, but I can do 2 **chin ups** fine. (I can go up to 6 without severe exhaustion, but over 2 chin ups my form suffers) - I only recently started stretching. I wasn't active until recently... So my question in other words: - What are the ""prerequisites"" or physical requirements to be ""accepted"" into kickboxing? Can I be accepted into it? (Like my physical condition makes me eligible to go there?) - What should I know or do before I go there? - Can someone give me sources or something about kickboxing I must know/read? - Are there any exercises or stretches or stuff I should be doing **right now at home** *before* joining the kickboxing classes to get ""started"" or something? [For reference: This is my physique](https://i.imgur.com/DmOOxjZ.png) ",2.6720909552845526,5.6910499201388935,3.5793733062330624,81.91149390243905,87.99305555555556,6.837533875338753,26.12161246612466,7.933642134475585,2.3177419376693766,1259,55,212,29,41,401,160,288,0.029,0.867,0.104,0.9419,0,0,2,0,0,0,108,0,1,0,2,12,11,0,0,7,1,41,4,0,1,2,42,57,16,0,4,12,0,0,1,0,4,3,0,1,2,12,8,1,1,8,2,1,5,5,3,1,0,4,0,30,8,34,46,8,44,0,1,0,0,9,24,0,13,16,153,42,2,0.0,0.0,0.11464030770369875,0.0,0.0,0.0,0.2082720032331947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07988818076925586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20915832938281745,0.0,0.0,0.0,0.0,0.09808813297850943,0.0,0.0,0.2998920435881149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12111331373876888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06137672425193408,0.11269435004389715,0.20029413836232807,0.19706775555748487,0.0,0.1295184705155248,0.0,0.1163203973045082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11783870313877585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2582484762645005,0.0,0.0,0.0,0.0,0.0,0.0,0.057393179000016774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07841660586084462,0.0,0.11802112965742012,0.0,0.0,0.0,0.0,0.12462420827273578,0.0,0.0,0.2813063304880103,0.0,0.08635888756596323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0893463199389069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2632015674925575,0.0,0.11750848545275445,0.0,0.0,0.0,0.2319881268287656,0.0,0.0,0.1003244552987919,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13271522647592865,0.0,0.19435587147235556,0.0,0.0,0.0,0.09953762210050436,0.18087859777603052,0.0,0.0,0.3326024363223969,0.0,0.0,0.0,0.0,0.0,0.13448270925353709,0.0,0.0,0.0,0.0,0.176655708354505,0.0,0.0,0.0,0.0,0.0,0.0,0.07527432239276255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06929079818585943,0.0,0.0,0.0,0.10562565682097982,0.0,0.0,0.0,0.0,0.11324334141991167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,husomuso,2018/04/07,"Lifting with flat feet Hey everyone! Beginner here, I've just started doing SL, but the problem is that I have extremely flat feet (no arch at all, I kinda walk like Charlie Chaplin) does it affect my lifts or is there anything that I should pay attention to while lifting? ",4.9855882352941165,6.896814568627455,5.347205882352942,79.43492647058825,69.98039215686275,8.237254901960785,34.318627450980394,8.841846274778883,3.1995450980392155,217,11,37,4,4,69,43,51,0.104,0.8420000000000001,0.054000000000000006,-0.3838,0,0,0,0,0,0,7,0,0,0,0,3,2,0,0,1,0,5,3,3,1,1,10,6,3,0,2,3,0,0,1,0,1,0,0,0,0,3,1,0,0,1,0,1,1,1,1,0,0,0,0,4,1,3,5,1,5,0,0,0,0,1,1,0,2,4,24,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4108763172443491,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4369354354544788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4770966951612264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24392976744146344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4777568080952173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3534027751911195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Boooomtastic,2018/04/07,5/3/1 What to do when fail reps? Hi I'm going to start doing the 5/3/1 program for all 4 of my core lifts and was just wondering what happens if you fail a set for reps. Would you go back to deload week and start over with the same weight or less? Is there any in detail website that talks about all of these. I've only read about it for 30 minutes and it looked pretty fun so I thought id give it a shot.,0.372070707070705,2.2872345909090903,1.6324242424242428,100.7741919191919,83.77272727272728,4.3656565656565665,16.5959595959596,5.033348758259628,-0.9972010101010098,316,6,77,1,9,100,66,88,0.081,0.847,0.07200000000000001,-0.2168,0,0,0,0,0,0,9,0,2,0,2,7,3,0,0,4,0,5,1,0,0,2,13,15,7,0,2,3,0,1,0,0,1,0,0,0,0,7,4,1,0,2,1,0,2,0,2,0,0,2,2,4,1,13,12,4,10,0,2,1,0,5,2,0,3,5,47,11,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17886796988481174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2022521947901009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25232029839384706,0.2989695977863145,0.0,0.0,0.0,0.0,0.0,0.23259467505489925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22087716390176368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2000445461426924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26759390203365485,0.0,0.0,0.0,0.0,0.0,0.0,0.26309904712790605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3723449576074485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21141183702108174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2088147467347725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21098509015433728,0.320297083166279,0.0,0.0,0.0,0.0,0.0,0.0,0.2852425028839889,0.0,0.0,0.0,0.1868474508254416,0.0,0.0,0.0 fitness,AndroTheViking,2018/04/07,"Pre-workout is causing my right eye to twitch? Just bought some more Musashi pre workout and had it for the first time today in a month or so, and eye twitch has returned which I experienced roughly around the same time as I was taking it last. Any one experienced something similar? Likelihood it's accredited to the pre-workout? Thanks guys, all advice is appreciated ",5.102288557213927,7.701761940298509,5.320223880597017,76.80829601990051,71.38805970149255,8.048756218905472,32.062189054726375,8.841846274778883,2.9459472636815924,298,14,51,6,6,94,51,67,0.0,0.897,0.103,0.7744,0,0,1,0,0,0,8,0,0,0,1,3,1,0,0,4,0,5,4,2,1,1,9,8,5,0,0,2,0,1,0,0,0,2,0,0,1,4,3,0,0,0,1,1,0,0,0,0,2,3,5,3,1,6,5,4,10,0,0,2,0,1,3,0,2,7,33,7,0,0.0,0.0,0.0,0.0,0.0,0.285400429670692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19861274829245384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2599978509146781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3000289918577775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2484285047937776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2891881323201861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2380701979026443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2331217745950158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19790934085414486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2494200718550434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22484424520409185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21959491003543385,0.0,0.0,0.2688922256707237,0.0,0.0,0.0,0.0,0.0,0.0,0.34060838456219833,0.0,0.2768414248605563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,WillowW0lf,2018/04/07,"squats and Dodgey knees hello there, i'm female, only 23 and i'm not overweight at all but I suffer with weak knees that sometimes lock when i sit cross legged, give way when i run upstairs and are generally quite clickey. i'm scared i might have arthritis as it runs in my family. is there anyway id be able to strengthen them so i can do squats properly, i got to the gym at least once a week but struggle with leg exercises because of my knees. ",1.4424175824175829,3.82111307692308,2.741417582417583,91.61608241758242,83.06593406593407,5.398241758241759,21.18791208791209,6.742157984588678,0.4057507692307691,354,11,74,4,10,114,68,91,0.168,0.785,0.048,-0.923,0,0,0,0,0,0,7,0,0,1,1,6,4,0,2,2,0,7,8,5,0,1,11,12,9,0,0,3,0,0,0,0,1,3,0,0,0,2,5,1,0,0,2,0,3,1,4,0,0,1,0,9,0,9,9,2,11,0,1,0,0,3,3,0,1,3,43,11,0,0.2870487546668025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17498225655466718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27060401921491506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2753633216423325,0.0,0.0,0.2295791115098211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.304513366762922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30569755546224625,0.0,0.21831351283638106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3053116841177628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28738587948159783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2838985581831191,0.0,0.0,0.0,0.0,0.0,0.0,0.3000856833442659,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22784594043476905,0.2302531964797408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,iofe123,2018/04/07,"What does it mean when an exercise is ""taxing"" on your nervous system? For example, a lot of people say that training 5x5 is really ""taxing"" on your nervous system. I trained 5x5 years ago in high school, and think I know what they are talking about, but I'm having trouble describing it. I always felt kind of like burnt out and tired, and my muscles were shot as fuck after workouts. And kind of like a strange body sensation. Now I train calisthenics, so I haven't had this feeling in a long time. What exactly is this, why does it happen? Edit: I feel like heavy deadlifts and squats exacerbate these symptoms a lot",4.674871794871796,6.3975029829059835,5.112478632478632,81.56307692307693,70.45299145299145,7.935042735042735,29.23931623931624,8.515128840125781,2.2404803418803434,487,19,89,8,9,155,83,117,0.145,0.7709999999999999,0.084,-0.8147,0,0,0,0,0,0,18,0,2,1,0,4,9,1,2,5,0,8,5,1,0,1,16,17,9,0,0,1,0,3,3,0,0,3,1,0,0,10,6,0,0,6,2,2,0,1,4,0,0,3,4,10,5,12,14,2,15,0,0,0,1,5,6,1,2,10,56,20,4,0.0,0.0,0.0,0.0,0.0,0.0,0.16128754150930807,0.0,0.0,0.0,0.0,0.0,0.15139682997553588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2021052377615292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3184510357368555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18399859685397,0.1299849912313671,0.1747003654031497,0.0,0.0,0.0,0.0,0.0,0.0,0.1682096811775916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16089762922033254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1922399796973887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3789454867851574,0.09999486534104546,0.0,0.0,0.0,0.0,0.0,0.0,0.2666744813498099,0.0,0.0,0.1610198693691746,0.0,0.0,0.0,0.30937446900801485,0.0,0.0,0.0,0.0,0.0,0.19819669968551396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12614109893464762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11656171689334745,0.0,0.0,0.0,0.0,0.0,0.0,0.14469380365554504,0.0,0.18414293659032435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18911553536751236,0.0,0.14624437708119795,0.0,0.0,0.0,0.0,0.0,0.1165861009548566,0.0,0.0,0.10609640607440564,0.2091245577697715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1641814164463382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11716972174697915 fitness,gbstauu,2018/04/07,"I'm not able to get stronger on a deficit; would lifting 2x/week and doing cardio the other days be workable to lose 5-10lbs in a couple months? I've done cutting before, and I was lifting 4x/week, eating 1800 calories a day (weighing 155lbs at 20%+ bodyfat), with no cardio, and it worked, but my muscles just ached, and I wasn't getting stronger, and I would relapse on my diet somewhat often (only able to consistently lose 3lbs per month all said and done), and I was always hungry, so it felt like lifting 4x/week was just pointless if I could lift less and still maintain my strength. I've taken a month off before with NO lifting at all, where I was eating slightly above maintenance, and had no loss in strength, so it seems crazy that you need to lift 4x as much to maintain when you're on a deficit. I could be wrong, but I feel like your body could maintain as long as you hit the major exercises heavy once per week. This time, since I'm just fucking dreading a deficit while lifting 4x/week, I was wondering if I should lift less - 2x a week - giving my body more time to recover, eat at maintenance to help with hunger, and just do cardio for the other days - assuming you can burn 500 cals on an elliptical in 30-45 minutes. My goal is basically to get back down to 12-14% bodyfat so I can lean bulk. I've never done cardio before, I've only ever lifted. I just feel like this time I might hate cardio less than I hate lifting 4x/week on a deficit. But I'm not sure.",10.419004914004915,6.062870581081081,9.574815724815725,74.34389434889438,61.09459459459461,11.979852579852581,40.760442260442254,8.296473431620573,3.3908554054054054,1156,41,237,9,11,368,147,296,0.191,0.7120000000000001,0.096,-0.9827,0,0,0,0,0,0,46,0,4,0,8,14,15,4,1,12,0,24,15,2,0,5,46,43,23,0,9,12,0,3,3,0,4,6,1,0,0,8,13,6,0,6,1,0,0,7,9,0,0,13,4,23,6,30,20,9,32,0,3,0,1,7,14,1,8,21,141,31,3,0.1802936900500126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07500939657399404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06931735939156818,0.0,0.0,0.0,0.23012497646223906,0.0,0.0,0.0,0.0,0.2002656453425816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21592476131078087,0.09974576939977392,0.0,0.17441177213613349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2767545623300069,0.0,0.0,0.0,0.2767281829353411,0.0,0.0,0.0,0.0,0.0,0.0,0.08154298232939512,0.0,0.0,0.0,0.0,0.0,0.0,0.09116190690854016,0.12880184819611168,0.08655510813709916,0.0,0.0,0.0,0.0,0.0,0.0,0.08333930561871006,0.14129401755524362,0.08647706801750893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1780026926064461,0.0,0.0,0.0,0.0,0.06042353000632266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13212358495857776,0.0,0.0,0.07977712109135182,0.0,0.20170252182610368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09563155678373952,0.0,0.0,0.21586305494367491,0.0,0.06626830352230803,0.06684274333951642,0.06952680425999982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09600344787688243,0.0,0.13712147562786145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08575029303857566,0.0,0.0,0.0,0.0,0.0820663020320469,0.0,0.0,0.0,0.07457040175647782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07199138688439692,0.0,0.0,0.0,0.0,0.0,0.0,0.08496233459197929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15769605082741628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5061725305363406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09776040802266547,0.06562797682194704,0.0,0.0,0.12807546453285173,0.09856142354603133,0.0,0.0 fitness,Thiersaint123,2018/04/07,"question about hunger after workout sup guys over the winter I bulked up got extremely strong and i was happy, now i've been trying to cut but i can't I'm a big guy 191 6'1 and 17 im doing fields for my school and after every workout i have a ferocious appetite, what do i do if i want to lose weight",-1.21681818181818,0.8302851969696974,1.4658181818181824,96.30872727272728,98.54545454545456,3.852121212121212,15.690909090909093,5.6839178017228535,-0.6319345454545453,237,6,53,2,10,81,51,66,0.134,0.767,0.099,-0.274,0,0,0,0,0,0,2,0,0,0,2,2,4,1,0,3,0,7,2,0,0,0,7,10,5,0,2,2,0,1,0,0,0,0,0,0,2,1,3,2,0,1,2,0,0,1,2,0,0,3,1,7,2,8,7,0,7,0,1,0,0,3,3,0,2,4,32,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23021998215491105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21853830889604653,0.0,0.0,0.5411093377809125,0.0,0.290873479711294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2951505720294349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3056903118403703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3060959840000396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2765376686375931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18551484232299276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16116647978130705,0.0,0.0,0.3327377635350966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,The_Ron_Swansonson,2018/04/07,"How important is following a preexisting training regiment? Atm, I just go to the gym and work out whatever muscle group it happens to be that day (chest, legs, shoulders, etc...). Currently, I am seeing pretty good results, and I feel like the variation and wiggle room keeps me stimulated. Am I missing out by not following a template? And if so, which would you recommend for building mass?",4.522919254658382,7.443879304347828,5.697763975155282,71.76913043478264,74.79710144927536,9.739958592132506,34.494824016563136,9.957137785484203,4.498186749482402,308,17,48,10,7,102,57,69,0.03,0.7609999999999999,0.209,0.903,1,0,0,0,0,0,17,0,1,0,1,3,3,0,0,4,0,5,3,3,3,0,15,13,7,0,2,3,0,1,1,0,1,0,0,1,0,3,6,0,1,1,1,1,3,1,1,0,0,0,2,6,2,6,11,1,9,0,1,1,0,2,4,0,1,3,34,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22847554488896635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39510591260552097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17913010772394025,0.2530913374328575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2013404245878133,0.2971457819554502,0.0,0.0,0.0,0.0,0.3132807548270487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31489242250330085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17307895961594186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3604210612148875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2823081910417463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2579135728175145,0.0,0.0,0.2516640177522896,0.0,0.0,0.0 fitness,tkama,2018/04/07,"Soccer Player Physique What type of physique does a soccer player in HS need? I'm currently only doing the Reccomended Routine with extra leg workouts, put in terms of plyo, agility, balance excercises, etc, what is suggested? Thanks",5.295384615384613,8.90061751282051,5.3032820512820535,70.93338461538463,79.0,7.222564102564102,33.44102564102564,8.238735603445708,3.7271087179487186,189,10,24,4,5,59,33,39,0.0,0.917,0.083,0.504,1,0,0,0,0,0,7,0,0,0,0,0,1,0,0,2,0,2,1,1,0,0,2,5,0,0,1,0,0,0,0,0,0,0,0,0,0,2,1,0,0,0,3,0,1,0,0,0,0,0,0,0,1,5,5,3,5,0,0,0,0,1,2,0,0,2,13,2,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3915137584933961,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4989577994412324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33173380819946113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3402600418785351,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4497502380278736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41189634506670403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,FinallyMyGoalWeight,2018/04/07,"Question about calorie metabolism Hypothetical question here to help me understand how calories work a little better. Lets say for a full week i eat 2000 calories all from healthy food. But at the beginning of that week i have a huge cake thats 5000 calories. Is there any difference between eating it all one day versus spreading it out over the week? Keeping in mind that i’ll still eat the 2000 calories per day of healthy food regardless of when i have the cake. (I know the best advice would be to just not eat the cake, but bear with me, I just want to know if one is better. And if one is, I would love to know why!) 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Hello Reddit, this is my first time posting to r/fitness. I play table tennis and aspire to become somewhat professional. I train and play TT 8 days a week, with some exceptions. I've tried to go to the gym at least 3 times per week, but havent been able to since the start of the year. However, I can always squeeze 2 days (upper and lower). I'd like help forming a workout plan that will maximise these two days. Here is my workout plan: https://imgur.com/a/HM8an Any advice is appreciated. Thanks! 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It still fits fine from the knee down so I want to keep the tapered skinny look. If anyone has experience about this, what is the best option for buying new jeans? Should i increase the waist size and keep the length the same? Or do i have to go from a skinny fit to a slim fit type?",2.1606818181818177,4.093416431818183,2.6454545454545446,95.68818181818185,77.86363636363637,5.3090909090909095,18.954545454545453,5.985473137389443,-0.3512545454545455,338,7,75,2,8,104,60,88,0.07400000000000001,0.7809999999999999,0.145,0.8279,0,0,0,0,0,0,6,0,0,0,1,5,2,0,0,10,0,7,8,8,0,0,14,12,7,0,3,3,0,1,0,0,1,0,0,0,0,5,3,4,3,0,0,1,2,1,0,0,0,0,2,5,2,12,11,4,12,0,0,1,0,0,7,0,4,3,49,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2936634296122431,0.2070483201038063,0.0,0.0,0.2636023635943017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3107511624117552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2896542501751662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16828721234670935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5263957109524267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2486594119221613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28598671086065325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29237477053065897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2364753397663081,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17465446612645205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,reymysterioguy10,2018/04/07,"Daily calorie need? Hey everyone. I'm an 18 year old male, 75 kgs, about 181 cm. I recently got my new driver's licence and i noticed my picture right away. I compared it with my old one which is from a year ago and i noticed how my face looks a bit bloated and rounder and I couldn't look past it. I lift 5 days a week, although with no known program, I do a split of some exercises that I put together from the internet and from a PT friend of mine. I don't look fat or skinny, and i have a good frame i believe. I have naturally wide shoulders and i look relatively muscle-y though I would have liked to lower my body fat percentage which I would guess is around 20-22%. I know the terms and ways when it comes to dieting like calorie surplus/deficit, macros and how each food group serves the body (loosely: carbs for energy, protein for muscles etc). Although I know what I should do, I'm not fully sure how and that's where I would like help. I live at home with my parents who understand the importance of healthy lifestyle and for years have been skipping between diets and eating lifestyles. The past year they have been eating a very slim and boring variety of food, with no carbs, with the growing belief that my mom read somewhere that carbs are pretty much the devil and how she's happy she managed to ""quit"" carbs and get her body clean from it. I'm now serious about lowering my body fat percentage. I can cook for myself but my problem is buying all the things and building the food selection and diet itself and implementing it into my life. Right now I'd say my daily diet, although I try to eat good generally, is kinda messy and not consistent: I work out in the morning, maybe eat something small i can find and have my protein shake on the way to work. From there I would maybe snack on mainly roasted nuts at work, I'd say 3 handfuls or a bit less. I finish working at 13:00-15:00 and go home, where I would make up something at home. Then I wouldn't really eat till around 17:00-18:00 when my dad gets home and we'll all eat what my mom cooked which would be some form of protein (salmon/steak mainly) and some oven roasted vegetables. After that I would be pretty much done for the day with the exception of maybe having a snack at around 20:00-21:00. If you guys really need I'll try and add a few body pics. Let me know! Thank you guys a lot! I really appreciate you reading all this and helping out! EDIT: I forgot to add that i tried calculating my calorie need and Multiple sites told me i need to eat 2900 calories a day just to MAINTAIN my current weight? It doesn't make sense to me. Is it correct?",4.463064037319764,5.405358864503821,4.97178117048346,85.3424088210348,70.08778625954199,7.959626802374894,28.105173876166237,8.167268648758528,1.7165705682782018,2071,71,422,28,36,661,263,524,0.05,0.861,0.08800000000000001,0.9573,4,0,2,0,0,0,64,1,3,1,5,18,14,0,1,26,0,36,34,12,6,5,91,62,42,0,16,8,4,2,3,1,10,5,2,6,3,22,42,24,1,7,5,1,5,8,5,0,1,6,8,62,9,53,42,19,55,2,0,4,0,24,23,0,9,28,266,84,9,0.0,0.0,0.0,0.0,0.0,0.0,0.05216051038704172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1571474568297126,0.0,0.0,0.05528466126702178,0.0,0.0,0.0,0.0,0.0,0.06629558189968326,0.0,0.0,0.12848199428960982,0.3268049179399078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05068778276030923,0.0,0.0,0.0,0.0,0.0,0.0,0.11384603641468133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060216520163862024,0.0,0.0,0.0,0.4214754635710548,0.0,0.0,0.0,0.0,0.06562517392689861,0.0,0.0,0.0,0.05622672926237808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05378116920078875,0.0,0.2134585087033344,0.0,0.04546173033179282,0.0,0.06148577270428544,0.0,0.03344166705822723,0.09870894360388888,0.04706188907131777,0.0,0.06482187698535488,0.1165270645624558,0.0,0.06263915697486555,0.0,0.0,0.0,0.0,0.0,0.0,0.07888205381038335,0.0,0.23609613596249315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09701524054735683,0.0,0.0,0.0,0.0,0.060170655773349034,0.04156234493436767,0.08624272478976915,0.0,0.05195918932283869,0.0,0.19765221964134813,0.0,0.0,0.05002596621279265,0.0,0.0,0.07855592918922351,0.0,0.17734622792753071,0.0,0.0,0.0,0.0,0.0,0.0,0.13783173716155767,0.0,0.0,0.08651232200142116,0.17452448992601552,0.0,0.0568306541793309,0.0,0.0,0.0,0.0,0.1339856264145077,0.12349104753670373,0.0,0.03987334188681405,0.0,0.0,0.0,0.06533786380788947,0.0,0.11234404619320476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1197283769972814,0.0,0.05630452479439189,0.0,0.0591531741307504,0.0,0.06258646318313979,0.11771726359516844,0.0,0.11308843673575347,0.0,0.0581000754363204,0.0,0.0,0.10050270245545702,0.0,0.0935881665488722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09059998301861501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05545855603304717,0.0,0.0,0.0,0.0,0.054174459874416686,0.0,0.0,0.039092480630616135,0.0,0.05781266197214949,0.0,0.0,0.0,0.0,0.05622672926237808,0.0,0.11985100884038595,0.0,0.0,0.061257334357773766,0.0,0.0,0.0,0.048551396710118114,0.0,0.0934132056141568,0.04720007112050496,0.0716545661784901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17135276931333587,0.0,0.0,0.29260120100601417,0.0,0.0,0.15157109919435122 fitness,Backout2allenn,2018/04/07,"Cardio every day This goes against 99% of what the subscribers here do but I'm hoping someone can tell me the benefits of doing cardio (just cardio) every day are. My dad is 60 years old and does an hour on the elliptical every day, and the man can eat a family size chips ahoy package+ 3 meals every day and not gain weight. I'm 26, 6ft 2 and for the past year I've gone from 255 to 205 just by doing cardio every day. I'm at 45 mins of stairmaster but increasing my time regularly. Are there benefits to consistent intense cardio besides insane calves? Would I be better served in dropping weight by weightlifting instead? What are the benefits of doing exclusively cardio?",5.320606837606839,6.529612684615383,6.200256410256412,76.33696581196585,68.30769230769229,8.854700854700855,28.290598290598286,9.150863307647796,2.4348034188034178,539,18,95,10,9,178,86,130,0.052000000000000005,0.807,0.141,0.9105,0,0,0,0,0,0,13,0,0,0,2,5,5,0,0,8,0,12,10,0,0,0,11,17,6,0,2,5,1,3,0,0,1,6,0,0,1,3,4,4,0,0,1,0,2,1,0,0,0,1,3,4,5,14,14,1,18,0,0,0,0,3,3,0,1,12,53,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13109458115498426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4779701980106593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.129714293408438,0.0,0.0,0.0,0.0,0.15167304680500127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6244374650111165,0.0,0.0,0.0,0.13973505872592049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14722268255451407,0.14597356456883406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15553911836332568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14149927664243234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12559210777728044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12955677837980548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08643225364472247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36100068053261614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10529608361864458,0.0,0.0,0.19090643093818274 fitness,kipplelipplehip,2018/04/08,"Start with pre-made workout plan or personal trainer? So I’m pretty skinny (110 lbs), and am going to start lifting. I’ve already figured out what I need to eat and stuff, and I normally eat a healthy diet so I’m not worried. However, should I start with a personal trainer for a few sessions, or being immediately with a pre-made workout plan? I feel like the personal trainer could help me get started and stuff, but might hold me back. With the workout plan I would be able to start immediately, but I’d kind of feel like an idiot because I wouldn’t know what I’m doing and stuff. Which is better?",4.728760504201682,5.58130762184874,5.878476890756303,79.41082457983194,69.42016806722688,8.302941176470588,32.52205882352941,8.472884824447931,2.5385705882352947,473,21,91,7,8,158,69,119,0.039,0.813,0.14800000000000002,0.8575,1,0,0,0,0,0,17,0,0,0,4,3,5,1,0,7,0,10,4,1,0,0,27,24,11,0,6,5,0,2,2,0,4,0,0,0,3,6,10,4,1,4,3,0,1,2,1,0,0,0,2,8,4,10,17,1,8,0,0,0,0,4,1,0,3,8,55,14,1,0.13917669653117026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15358494546994467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10701828876769026,0.0,0.08484082241400782,0.0,0.0,0.0,0.0,0.1230904780075427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11112126726927132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2848250121035332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14074383911598018,0.1988557196213738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07271407963122485,0.0,0.07909732396689423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09328720596599092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14493111235012726,0.07648787262847298,0.0,0.0,0.0,0.0,0.0,0.0,0.13598940767728754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14764448110859393,0.0,0.0,0.0,0.0,0.0,0.10319775697634437,0.0,0.0,0.0,0.0,0.13636361258989302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36457116934673656,0.0,0.0,0.0,0.0,0.0,0.14159273529778446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4925499107164403,0.0,0.0,0.0,0.0,0.0,0.4779720593858384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1413406911250215,0.0,0.09886713204124203,0.0,0.0,0.0 fitness,randomredd,2018/04/08,"Any good video boxing workouts (with a punching bag) available/recommended? Hey r/fitness! Looking for some advice, I'm hoping someone can make some recommendations for an at home dvd/video program for boxing with a bag, mostly for cardio and weight loss. I'll include some more info below but basically **I'm wondering if I could buy an affordable 100lb punching bag online as well as a solid video workout for boxing on a bag and then use them for weekly cardio/strength. I'm imaging a beach body type of workout video but working on a punching bag.** I see that beach body has a ""boxing"" series but it looks like none of them work on bags I think and that's really what I enjoyed about the workout. I see a few videos floating around online but I'm not informed enough to really know what's good, I don't mind buying or paying a subscription for the videos. I just think I need a video to watch to ensure I'm getting close to the proper form and not hurting myself, if there was a series I could follow like beach body then it would stay interesting. I'm a 27 years old female, 5'9"" and 204lbs. My current goal is weight loss (hoping to be around 160 to 170) and I've lost 35lb so far (since December) through diet and very very light workout. I have a rowing machine and a recumbent bike at home which I use casually but I don't feel like I'm really getting a solid workout on them. Now that I'm almost halfway to my goal weight I want to ramp up my work outs a bit but I'm searching hard to find something I enjoy enough that I can be consistent with. I've been trying a lot of different work outs and classes (at local gyms) without any luck and I finally tried a boxing class and I absolutely loved it! The class had about 30 100lb full sized bags and each of us had our own bag, we went through warm ups and then rounds of punching/combinations. It was great, I really enjoyed it, specifically the fact that it was focused on combo punches on a heavy bag. I felt like I got a really good work out but I loved actually learning a skill. I was pretty much ready to sign up but the cost for the class is $135 a month and plus a cancelation fee if you don't want to attend a month. For where I am in my life thats just more then I should/can spend. I tried to search any other places who do similar workouts in my area and there are not any. I'm hoping someone here can give me some recommendations. I'm open to suggestions too regarding this, I have no real experience in group classes or exercise. I've been trying to find something I really enjoy and so far the cardio or strength classes have been completely unenjoyable. Boxing was an awesome experience and I hope I can find an affordable option. P.S. This is the punching bag I was interested in buying. It looks like I can hang it from a supporting beam in my basement, I know it's not a full height one like the bags I used but it appears to be the same weight. [It's Everlast brand around $100 and includes gloves.](https://www.amazon.com/dp/B00VPSRLOY/ref=twister_B07C1DCCGL?_encoding=UTF8&psc=1) ",4.6083713242360185,5.819796414876034,5.481010955218141,80.82625216221413,69.97520661157024,8.33865077839708,27.95406496252162,8.70740988407696,2.0276304055352683,2441,84,474,41,43,799,269,605,0.025,0.765,0.21,0.9989,4,0,2,0,0,1,79,3,1,3,12,16,32,0,0,41,0,35,14,3,4,1,96,80,42,0,13,22,0,9,6,0,1,4,0,2,0,24,32,5,0,13,20,7,5,10,4,1,1,15,16,48,28,65,59,20,53,0,4,7,2,15,35,0,21,18,286,72,17,0.0,0.0,0.0677797311582758,0.0,0.0,0.06787229460137273,0.0,0.0,0.06955086355104118,0.0,0.0,0.0,0.0,0.07525631787529079,0.0,0.18893178232769864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18549359669885207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07582873981106311,0.23145224569520986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07282404052278746,0.0,0.0,0.11091106475344274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0725674803943596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14353469982663508,0.0,0.0,0.0,0.0,0.0,0.0,0.1358839830606692,0.0,0.0,0.03511940026748889,0.04961988856299172,0.06668933529247623,0.07608643241458245,0.19044652794860145,0.0,0.0,0.0,0.0,0.0,0.07257653006172972,0.06662920662053956,0.0,0.17477098272678726,0.05555087716590123,0.0765762696159451,0.0,0.0,0.0,0.0,0.06221957080207712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13934148954710812,0.2759447458652654,0.0,0.0,0.07435484618256888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0763431843644531,0.0,0.0,0.0,0.0,0.0,0.04905932940084649,0.20359824502535395,0.0,0.0,0.0,0.17497843358283227,0.0,0.07582020540292524,0.05904961230904019,0.12537478777256306,0.0,0.04636289425644171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07013147871709602,0.0,0.11087936890329456,0.0,0.051058674733127064,0.051501271483332466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0728831348270378,0.0,0.047065665256058334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0725674803943596,0.0,0.0,0.0,0.0,0.07066244571876107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07905694367923997,0.2669744875082096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11069601292559,0.0,0.0,0.0,0.0,0.057455309486244686,0.0,0.0,0.0,0.11770089249138617,0.1069423396981139,0.0,0.0,0.0,0.07403161293348484,0.0,0.0,0.0,0.0,0.0,0.0,0.07881865309390912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08901011236099837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1886261913601279,0.0,0.0,0.0,0.08354787193713398,0.17996489414914385,0.0,0.11461812214080733,0.08193473599039143,0.0,0.05571398438901541,0.3383182513668517,0.06244992504073092,0.06438706740361119,0.0,0.0,0.0,0.06695379130301138,0.07532284078053629,0.2528265659326093,0.0,0.0,0.04934005502853765,0.0,0.0,0.04472784496860335 fitness,slyburgaler,2018/04/08,"7 cycles of 531. I feel like my squat training max has now way outpaced me I’m able to hit all my reps when I do 5/3/1, but after adding weight over these 7 months I feel like my calculated squat 1rm would be way more than I can realistically do. Should I reset all my lifts a few cycles back? ",3.716612903225805,4.007853403225809,4.919516129032257,87.39927419354844,71.41935483870971,7.490322580645162,21.951612903225808,7.1686216300943375,0.3295032258064512,229,4,54,2,4,76,46,62,0.0,0.911,0.08900000000000001,0.6124,0,0,0,0,0,0,6,0,0,0,0,3,2,0,0,1,0,7,1,0,0,2,7,11,2,0,2,1,0,3,2,0,2,0,0,0,0,1,0,1,0,2,0,0,0,0,0,0,0,0,3,10,2,5,7,4,8,0,0,0,0,0,1,0,0,7,32,11,0,0.304927831583078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23447068041563235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3083613474092032,0.4356810076208252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2979446720235629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2433904859884068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.48407503897675896,0.0,0.3713199508320765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21661198274972665,0.0,0.0,0.0 fitness,j0hn_p,2018/04/08,Are knee sleeves worth it? I am currently considering to buy a pair of knee sleeves (rehband). Would you say they are generally worth it or should I save my money for something else? They are currently on sale at 15 bucks/piece,2.5862790697674427,5.372144372093025,3.1314418604651166,87.92925581395347,82.02325581395348,7.1609302325581385,27.20465116279069,8.238735603445708,2.0382688372093023,180,8,36,4,5,56,34,43,0.0,0.83,0.17,0.7476,2,0,1,0,0,0,6,0,1,2,0,0,1,0,0,1,0,6,2,2,0,0,5,6,1,0,2,1,0,0,0,0,2,0,1,0,0,2,0,0,0,0,0,5,0,0,0,0,0,0,1,6,1,5,4,0,4,0,0,0,0,4,2,0,1,2,21,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5361618290097969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5104044285510831,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4941076875911004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4559335538120519,0.0,0.0,0.0 fitness,Randy402,2018/04/08,"Starting to Workout...Again Hey everyone, I am starting to exercise again. I am about 20 lbs over where I would like to be and I need a lot of toning. The older I get I am just more unhappy about the way I look. Every other time I have tried to get back into shape I quickly see a big difference and feel worlds better then I burn out quickly. Any advice on building a routine that I will want to stick with? ",0.5446428571428577,2.8663384642857146,2.5764761904761926,91.55185714285713,86.9761904761905,5.2647619047619045,21.495238095238093,6.742157984588678,0.5800752380952381,317,11,66,4,10,106,59,84,0.041,0.8690000000000001,0.09,0.3832,0,0,0,0,0,0,9,0,0,0,1,8,2,0,0,5,0,7,1,0,0,0,11,16,3,0,3,1,0,1,1,0,2,1,0,0,0,2,5,0,0,1,1,0,0,0,0,0,0,0,3,11,2,13,13,2,18,0,0,2,0,1,8,0,1,10,49,13,0,0.0,0.0,0.0,0.0,0.0,0.26124138331263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18180024874984285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20556782383520653,0.0,0.0,0.0,0.0,0.0,0.0,0.2364403504318155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27931321716875096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2252453331773272,0.2554546597726958,0.0,0.0,0.0,0.0,0.13517504838864236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2793480494613112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13060873483756638,0.0,0.0,0.0,0.2244981220861398,0.0,0.0,0.2272827593982092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19822909308849224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2130352282453188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3784490088268834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15588800208461367,0.0,0.0,0.0,0.0,0.1815061928041698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15768395556094905,0.21220190976329997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1899105416146601,0.0,0.0,0.0 fitness,jnr0,2018/04/08,"How to know if you are getting dangerously skinny and weak Hi, actually 18 and i'm actually living a pretty sedentary life with school being close to my only activity. I recently realised that my pectoral muscles were getting somehow ""bigger"" (can't find the right word) with no physical activity and i know having visible muscles without sports is a sign that you are really underweight or that you have low %fat, i also can't seem to do one pushup so i consider this is the worst physical i've been in my whole life, i literally shake when i try and contract my muscles and i weight something like 50-55kg for 1m80. Is this considered dangerously underweight ?What should i do to make my body get strength back (obviously i'm gonna go see a doctor) but some of you guys certainly already did go through that. What did you eat ? Some tips ? What to not do ?",4.013850174216029,6.125028085365857,5.527351916376302,76.29865853658539,73.02439024390246,9.075958188153312,31.22648083623693,9.606745405546679,3.2657017421602785,682,32,124,18,14,230,107,164,0.08900000000000001,0.853,0.058,-0.4423,0,0,1,0,0,0,18,0,5,0,1,6,9,2,1,5,0,18,9,3,2,2,27,31,12,0,2,5,0,1,1,0,2,5,0,0,1,9,8,4,0,4,1,0,3,5,6,0,1,4,2,18,3,12,24,4,11,0,1,1,0,7,5,0,6,4,83,27,2,0.0,0.0,0.3493798841945653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.197544253223418,0.14315587506629238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1376492199230462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1988420368343185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1832264228611395,0.0,0.0,0.0,0.0,0.0,0.18317402185214232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1636137744595131,0.0,0.0,0.0,0.0,0.0,0.2805792296040388,0.0,0.20347335146944606,0.0,0.0,0.0,0.0,0.17725007789037758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1967606868343286,0.0,0.0,0.0,0.0,0.0,0.25288301578986083,0.08745624743266835,0.0,0.15807092350906704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11949193622806735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12130320079245455,0.13614673380913622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1821196151138107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11467970578440012,0.0,0.1767528073446832,0.0,0.0,0.15287531617923192,0.0,0.0,0.0,0.1811697558451036,0.14264943042644612,0.16296585091864388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13781222505874782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1215374341401044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2179884558841052,0.0,0.0,0.0,0.1998605656222571,0.0,0.17256123218612862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Harrierftw,2018/04/08,"Doing face pulls on lat pull down machine Hey i want to start doing face pulls so i was wondering if it was possible to do them on the lat pull down machine, since my gym dont have any machines for them. I have this rope to use: https://imgur.com/a/k3mwN If it makes any sence doing it on this machine, would it be best to do standing or sitting and how much should i lean back while doing them.",7.106139240506329,5.997224392405063,6.302373417721517,85.05457278481015,64.56962025316456,9.418987341772151,31.14240506329114,8.07648339933343,1.9077063291139242,313,9,66,3,4,95,49,79,0.0,0.929,0.071,0.6705,0,0,0,0,0,0,11,0,0,3,1,3,1,0,0,1,0,14,2,2,3,0,11,19,7,0,5,3,0,0,0,0,2,0,0,0,0,6,1,0,0,1,1,0,4,1,0,0,0,2,0,8,1,10,14,2,14,0,0,0,0,4,5,0,4,3,49,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4076266961966157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2304587959876089,0.0,0.0,0.0,0.0,0.0,0.31452757196299314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35125835424469826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20005901790612288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22032162759723145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3378784413487007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2479235382875909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2121365622541808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2588535548989855,0.0,0.0,0.17677695792640988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3250231417629767,0.0,0.0,0.0,0.21290566757643314,0.0,0.0,0.0 fitness,CD2471,2018/04/08,"Going to the gym 6 days a week vs less days , help needed I have been going to the gym for around a month now and have fell in love with it. I have alot of spare time and get really bored on rest days. If I was to start going 6 days A week Would you recommend doing a full body workout everyday or focus on one area each day such as Mon - Arms tues - Back weds - Chest thurs - Core fri - Legs sat - Shoulders also compared to going less days per week but resulting in exercising muscles more , for example doing a full body workout 4 days per week which setup would see more progress/ gains ",11.551923076923075,6.104007418803422,10.542286324786328,71.57701923076925,60.282051282051285,13.751282051282056,38.651709401709404,10.125756701596842,3.5721811965811963,456,11,95,6,4,146,80,117,0.015,0.9,0.085,0.7834,0,0,0,0,0,0,11,0,1,0,2,5,2,0,0,8,0,9,8,6,1,0,14,19,7,0,4,4,0,0,0,0,2,1,0,0,0,2,5,0,0,0,5,0,5,0,1,0,1,3,1,4,1,14,14,9,30,0,0,1,1,4,8,0,3,17,55,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11322027864598565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12603488511077499,0.0,0.0,0.0,0.10886513059888683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3145236031213057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.639144958914153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07396892499949101,0.0,0.3218493064253937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09489708700854277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12778012762098145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.113006611302894,0.0,0.0,0.10497866691860007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09593725851636717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0906988151058194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.112819737604861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10020999396283399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08255556433455087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4542629446945125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20114661457484834,0.0,0.0,0.0 fitness,mhk2192,2018/04/08,"Increasing sit ups by 3 in a week? Took a fitness test and I was required to do 37 situps in a minute (fingers interlocked behind head). I only managed to do 34. Planning to try again in a week. I've been pretty much just been practicing by doing as many situps as I can, flutter kicks, and crunches. Are there other workout routines that could help improve my situp count, and is raising the amount of reps by 3 in a week a realistic goal?",4.443448275862072,5.407759954022993,5.3914367816091975,82.23474137931036,70.14942528735632,7.639080459770115,31.74137931034483,7.793537801064563,2.194572413793104,344,15,66,4,6,113,63,87,0.0,0.863,0.13699999999999998,0.8823,0,0,0,0,0,0,11,0,0,0,3,3,0,0,0,7,0,10,2,2,0,0,6,11,5,0,1,1,0,1,0,0,0,0,0,0,0,2,3,0,1,0,1,0,2,0,0,0,0,4,1,4,0,15,6,3,13,0,0,0,0,1,6,0,0,4,45,6,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22309558578977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2867673995917864,0.0,0.0,0.0,0.18729055538254166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28328986757714497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2054071877239413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2125128846537808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28427244398040075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.310447922280462,0.18970907343793555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6724059864494453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,allkill,2018/04/08,"Should I stop doing bench press? I saw this video today about this guy explaining that bench press is bad. It might lead to injury on my shoulder. Should I stop doing it? Link - https://youtu.be/9Sr8VRNdDuE",4.408857142857143,7.859735028571433,2.6485714285714295,88.54142857142858,84.42857142857143,5.085714285714286,15.571428571428573,6.742157984588678,-0.10317142857142868,166,3,28,2,5,46,26,35,0.28300000000000003,0.7170000000000001,0.0,-0.8767,0,0,0,0,0,0,10,0,0,0,1,1,1,0,0,0,0,6,1,1,1,0,8,8,0,0,2,0,0,2,0,0,3,0,0,0,1,5,0,0,2,2,1,0,1,0,1,0,0,1,3,4,0,3,4,0,5,0,0,1,0,2,1,0,1,3,18,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3275651470293244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38845176157964695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4161823236580089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6559828276008949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37186705520209895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RioBlue93,2018/04/08,"Trimming down muscle I’m a young lady who comes from a long line of athletic, bulky family members. It’s hard for us to not pack on muscle and it’s difficult for me to reach my ideal image at the gym because I gain bulk fast. I’m easily bored by cardio and don’t feel happy staying on a treadmill for an entire workout. My goals are to be healthy and stay trim, but I’ve already gained beyond what I’m comfortable with. I’m vegan and have a very restricted diet due to IBS, so I’m not over eating and “indulging”. Any strategies or programs to follow for those trying to stay on the lighter/toned side?? Thanks for your help!",4.865374015748031,5.2529598188976365,5.8390452755905535,81.47463090551183,68.92125984251969,8.55472440944882,28.4734251968504,8.472884824447931,1.9822921259842512,495,16,97,7,8,164,92,127,0.062,0.7340000000000001,0.204,0.9578,0,0,0,0,0,0,12,1,1,0,4,2,6,0,0,7,0,4,3,0,0,0,14,13,8,0,1,4,0,2,0,0,0,1,0,0,0,5,7,2,1,1,2,0,2,3,2,0,0,0,2,6,4,22,12,0,17,0,0,0,0,4,8,0,1,4,54,11,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2362716017284941,0.0,0.0,0.0,0.0,0.14559961097430546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13051719973194312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1844336001266268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21908417396029486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2018403438128345,0.0,0.10825856726907396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2279201140914312,0.19179717022004836,0.0,0.0,0.0,0.0,0.0,0.14351092489513487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1894773183905851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.684626413414329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1971202945846353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1453641083741215,0.0,0.0,0.0,0.25754349007682864,0.0,0.0,0.17666010227290752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,3x_Q,2018/04/08,"Is it ok to use food powder? I just found out you can order food powder and just mix it with water and drink it instead of wasting your time prepping meals to bulk. I really want to bulk but have not so much time every day to eat constantly. My question is if anyone of you guys know if it's okay to use food powder and if it actually works to gain weight? Are there any side effects of this? for example: huel, soylent ",3.700387596899226,4.560445395348836,4.81860465116279,86.0448062015504,71.79069767441861,7.593798449612403,24.79844961240311,7.793537801064563,1.1552542635658911,328,9,69,4,6,108,60,86,0.021,0.8640000000000001,0.115,0.8194,0,0,1,0,0,0,7,0,3,0,3,5,2,0,0,0,2,5,8,0,3,0,19,10,8,0,4,7,0,1,0,0,0,0,0,0,1,6,5,8,0,4,1,0,0,1,0,0,0,1,1,6,2,12,9,1,7,0,0,0,0,5,2,0,4,4,43,12,1,0.0,0.0,0.17595573868824554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.122616417744149,0.0,0.0,0.0,0.0,0.1260763631142893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1948501553006588,0.0,0.0,0.0,0.0,0.1162844971713368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17663434085567192,0.0,0.18450129375818192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1519182512549508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6540916873319363,0.19769969670975035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17853442512667472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09909320359571916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1325479855936739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2019875345753407,0.0,0.0,0.0,0.1155106705147776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2102794524908403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3114584586161904,0.0,0.0,0.10635101931689668,0.0,0.0,0.2195679918380052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13126722224613893,0.0,0.0,0.0,0.0,0.0,0.0 fitness,crackedcat,2018/04/08,"How do i make my planks harder? Self explanatory. I can easily do a 2 minute plank, which i have heard is the ideal length. Would wearing a backpack do anything?",1.5888709677419364,4.280231677419359,3.038951612903226,87.07842741935484,87.06451612903227,5.680645161290323,20.65322580645161,7.1686216300943375,0.8111225806451609,126,4,24,2,4,41,26,31,0.0,0.789,0.211,0.7319,0,0,0,0,0,0,5,0,0,0,1,1,1,0,0,3,0,7,1,1,2,0,4,9,1,0,2,0,0,0,0,0,1,0,1,0,1,1,0,0,0,0,0,0,0,0,0,0,0,1,1,4,1,0,7,0,0,0,0,0,0,2,0,0,0,0,16,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4993614734996086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4050573199110186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6330460055481341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4310677919195008,0.0,0.0,0.0 fitness,Troxile,2018/04/08,"Questions about the torso. Hi! I’m a male who doesnt work out regularly but tries to sneak in some work outs every now and then. My first 2 muscles in my abdomen are visible if I flex now, they dont seem to be on the same horizontal line, this annoys me greatly. Is there a way to fix it using bodyweight trainings? I dont have enough time to go to gym, anything suggestions are appreciated greatly! As for the rest of my abdomen, I have a belly still, and when I do crunches I feel like I’m working the upper abs only and kind of pushing the fat downwards. Any exercises that would make me feel soar there? And the sides too, also any tips on how to be more consistent and not be lazy? What was your determination? Thank you!",2.5414805057955765,4.480021883561643,4.1461643835616435,85.33987881981034,76.73972602739727,6.6840885142255,25.61433087460485,7.61054688173877,1.3081270811380397,569,21,117,8,13,190,102,146,0.029,0.8440000000000001,0.127,0.9395,0,0,0,0,0,0,17,0,2,1,4,11,6,1,0,9,0,14,4,3,3,0,20,23,12,0,2,3,0,2,1,0,1,2,0,0,1,5,7,1,0,4,2,0,2,4,1,0,1,1,2,13,5,17,18,5,19,0,0,0,0,8,9,0,4,8,82,18,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14306012713205313,0.0,0.0,0.0,0.24330583004270784,0.0,0.0,0.0,0.0,0.0,0.0,0.14721314030700314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4193209435807868,0.0,0.0,0.0,0.0,0.0,0.0,0.1848435919620838,0.0,0.0,0.0,0.15072449880793476,0.0,0.0,0.0,0.0,0.0,0.18090666858501894,0.12780071224337794,0.0,0.0,0.0,0.15216571968511305,0.0,0.0,0.0,0.0,0.0,0.0,0.101668630490101,0.0,0.0,0.3944588382311624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18628882709371605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08739775346569621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11941201560974282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13605567384733158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20040034467765427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16285685334121455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1428636412919462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16470001729826592,0.0,0.0,0.0,0.0,0.0,0.0,0.10431355292886828,0.0,0.0,0.0,0.0,0.12145614541726107,0.0,0.0,0.0,0.0,0.15450553072663592,0.0,0.0,0.0,0.14199640029824806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39070722812143294,0.0,0.0,0.12707997453016415,0.0,0.0,0.0 fitness,Ketchupf4n,2018/04/08,"How good are foot cycles? So I broke my hip and had a reconstruction and can't ever do anything high impact again so to keep the weight off I got a foot cycle that just sits on the floor and I can peddle when I'm bored. I'm looking for anyone that uses them that can tell me how accurate the calorie counter is and if they are actually any use for a small amount of weight loss as I don't have many other options. For guidance it says on the counter at 2 hours constant cycle at max resistance I have burned 1400 calories so I'm guessing that is not accurate at all. Any info would be great. Thanks! 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I recently Started watching my self again and started to work out again, I was wondering if I could add some accessories to the program. Thanks so much everyone ",4.39875,6.1420751250000025,4.705125000000002,84.12737500000003,71.1875,8.870000000000003,31.55,9.3871,2.80312875,264,12,53,6,5,83,49,64,0.07,0.7909999999999999,0.139,0.6705,0,0,0,0,0,0,5,0,0,0,4,3,3,0,0,3,0,3,1,0,0,1,11,11,5,0,2,2,0,1,0,0,0,0,0,0,1,0,4,1,0,1,0,0,1,0,2,0,0,5,3,7,1,7,5,4,12,0,2,2,0,2,2,0,4,9,30,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18423543611583806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22049191738942614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1880923922702104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5037826889446305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18418278583438874,0.0,0.16962811109722742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2278382043822048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2407230155723055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3266526735688318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21244398683597665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28099185020485024,0.0,0.2139079535426776,0.0,0.0,0.0,0.0,0.2502389901590983,0.16798905587936155,0.0,0.0,0.0,0.0,0.0,0.2971914134132931 fitness,NJWAME399,2018/04/08,"Quick question about leg workouts I’ve been working out for a relatively short amount of time, and have a few questions about possible workouts. Right now I’m pretty happy with the size and strength of my legs, and am mainly interested in gaining size in my upper half of my body rather than legs. I’m more interested in instead just getting a more lean look for my legs, and I was wondering if you guys had any recommendations for specific workouts that result in a more lean leg look. Thanks",8.026774193548388,7.771715333333336,7.65109677419355,73.33664516129033,62.33333333333333,10.450752688172043,36.879569892473114,9.888512548439397,3.5306189247311828,398,17,72,7,5,126,61,93,0.0,0.7859999999999999,0.214,0.9648,0,0,0,0,0,0,6,0,1,0,3,7,5,0,0,5,0,5,6,6,1,0,13,12,5,0,2,3,0,0,0,0,0,0,0,0,1,1,6,0,0,3,3,0,0,0,0,0,1,3,2,6,5,15,9,6,11,0,0,2,0,4,8,0,4,3,48,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1609480618304273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2628941154808378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1236536458175425,0.0,0.0,0.0,0.0,0.0,0.0,0.23434683725719102,0.0,0.2519464191539589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3974971198642662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2668170695234782,0.0,0.2407849763023173,0.0,0.0,0.0,0.0,0.5302634476182744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20212034469994986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2178998223177861,0.0,0.0,0.0,0.0,0.0,0.0,0.13800790686848755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2566654500546013,0.1723032314193354,0.0,0.0,0.0,0.0,0.0,0.0 fitness,cnewman11,2018/04/08,"What assortment of Olympic plates to start with? If you have barbell equipment, how did you decide on what assortment of Olympic plates to buy for your home gym? ",6.933793103448273,8.516646689655175,4.713275862068965,87.09681034482759,64.86206896551724,8.558620689655173,35.1896551724138,8.841846274778883,2.8611241379310357,130,6,24,2,2,36,22,29,0.0,1.0,0.0,0.0,0,0,0,0,0,0,3,0,3,0,0,1,0,0,0,0,0,2,0,0,1,0,4,3,2,0,1,1,0,0,0,0,0,0,0,1,0,2,1,0,0,1,1,1,0,0,0,0,0,1,0,3,0,7,2,0,2,0,0,0,0,3,1,0,1,1,16,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8170647161322193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5765459649080685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dangerdoom,2018/04/08,"What is the best way to bench safely in this power rack? https://images.jhtassets.com/bdb546cd849a5e4f7bc7f0d48dbdf291f110f233/transformed/h_500 I'm just about to start week 5 on stronglifts and I am doing it at Pure Gym (UK). The power racks they have are great for squats and ohp but I don't think that they offer any added safety when doing bench presses. With the safety bars in place in the lowest position I feel that my range of motion is limited. I'm new to the programme so I don't feel like I am going to fail soon however when I do I want to make sure that I do so in a safe manner. The rack is called the Matrix Aura Power Station. Thanks!",4.9384426229508165,7.076646614754104,4.353245901639344,85.58150819672132,70.55737704918033,6.191475409836067,18.757377049180327,6.742157984588678,-0.030569836065573508,525,8,100,4,10,157,79,122,0.1,0.698,0.202,0.9169,5,0,0,0,0,0,17,0,0,2,6,7,8,0,0,8,0,13,1,0,1,2,15,23,7,0,1,2,0,3,1,0,0,0,1,0,0,6,3,1,3,3,2,0,2,2,1,0,0,0,4,11,7,15,23,1,16,0,1,0,0,4,7,0,0,7,63,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1911581521955154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2949978989697336,0.0,0.0,0.0,0.0,0.0,0.28703529896250607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2842659748883825,0.20081843495017485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15975603656784493,0.0,0.0,0.3099145738522704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1373316295430251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18763693619584615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2714888600331943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.293690458868579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.198964560623666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2649341341204366,0.0,0.0,0.0,0.0,0.2587998073681962,0.0,0.0,0.0,0.18011801292523075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16580050788262105,0.223124694502086,0.225482069264163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Elb5465,2018/04/08,"Can YOU crack the code to the only diet you’d ever need? For the last 6 month or so I have been trying to construct a diet that I can use in my daily life and just scale it up or down to meet my caloric needs for bulking or cutting. Typically, I have been trying to eat a majority of healthy fats, with protein around 25% of my calories and carbs around 10-20% depending on if I workout that day. (I know the debate on whether or not carbs should be the bulk of your calories is heated but keep the comments constructive!) I don't get tired of eating the same thing as long as I know that it is good for me. I have been trying to find the least amount of food that has the most amount of essential vitamins and minerals needed. So far, the only other problem that I have come across is trying to find a balance between Omega 6's and 3's (which if you don't know about this, I suggest you read up on it because it affects nearly all Americans as well as people in other countries). I also have been trying to focus on getting a good amount of antioxidants in my diet as well like Turmeric, cinnamon, oregano, etc. If you have any resources, ideas, or related personal experiences to share I'd love to hear it!",10.444814814814817,6.042048790123459,10.139176954732513,70.45962962962966,61.09876543209876,12.939917695473255,41.40329218106996,9.994966539143718,3.9859020576131687,948,35,190,13,9,313,136,243,0.02,0.856,0.124,0.979,0,0,0,0,0,0,25,0,6,0,0,10,9,1,0,14,0,21,11,1,3,2,39,34,22,0,8,12,0,0,1,0,1,4,1,0,1,15,8,7,1,6,2,0,1,3,2,2,0,4,1,22,7,41,27,9,21,0,0,0,1,13,15,0,10,6,139,37,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10402852283715512,0.0,0.0,0.0,0.08846191669341755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2316055583120463,0.0,0.0,0.0,0.0,0.0,0.07929830012926906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11205627309504268,0.0,0.0,0.0,0.0,0.0,0.0,0.08389373699508201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2662178259410594,0.0,0.0,0.0,0.0,0.14507859707015053,0.0,0.1176688722822678,0.0,0.0,0.0,0.12724759636928898,0.0,0.0,0.0,0.0,0.0,0.0,0.23778974163586064,0.0,0.15729868647592726,0.0,0.0,0.0,0.13592755812957355,0.0,0.0,0.21821740346594434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14661467896791985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14684955976380287,0.0,0.0,0.0,0.11562507527041653,0.0,0.0,0.21447310766310487,0.10603622473940318,0.0,0.0,0.0,0.0,0.09188252515323583,0.06355271293677725,0.0,0.0,0.1151206836515385,0.0,0.0,0.0,0.0,0.11740633465421325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1038322020159543,0.0,0.0,0.28936801197343365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19787023900638603,0.0,0.0,0.0,0.0,0.0,0.09018420896007108,0.11358476255004205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12447329244370538,0.0,0.0,0.0,0.0,0.13011969669099852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08642235755747353,0.0,0.0,0.0,0.0,0.14951298962729476,0.0,0.0,0.0,0.4415941622080903,0.0,0.0,0.0,0.0,0.11235123618215637,0.0,0.0,0.0,0.0,0.0,0.0,0.2339231652144697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Chewbanator,2018/04/08,"Caffeine post-workout?? Do or don't? Im trying to make sense of the info on caffeine after workouts. The pre workout caffeine is pretty much understood. Post workout caffeine? Does anybody know of negative effects or how much time you should wait? Bro-science, science and anecdotal evidence are welcome! Help me pretty please. Thanks",4.047192982456142,7.3794460000000015,4.0624561403508785,77.21719298245615,89.0,5.340350877192981,36.1578947368421,6.937597516519254,3.402178947368422,270,17,35,4,9,83,44,57,0.054000000000000006,0.674,0.272,0.9307,0,0,0,0,0,0,12,0,1,0,1,1,2,0,0,2,0,5,0,0,3,0,11,10,4,0,1,2,0,0,0,0,1,0,0,0,0,0,1,0,1,4,3,0,0,2,0,0,0,1,0,2,2,5,8,2,4,0,0,0,0,3,1,0,2,2,21,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21909469225018172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1678133047920123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27043542684946503,0.0,0.0,0.0,0.0,0.0,0.13759317314074096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16711950882946766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3680918018485515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2748238226309787,0.0,0.0,0.4795578470283529,0.50941915558119,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23050097475153325,0.0,0.0,0.0,0.0,0.0,0.0,0.1459889077385844,0.0,0.0,0.0,0.0,0.16998030945888315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Rengo98,2018/04/08,"Is this normal? Iv been on diet for 5 months and so far 40 lbs down. Im always walking for 2 hours a day and eat around 1500-1600 calories. But i have 4 months to lose 30 more so i decided to speed it up a bit. Iv been walking for 4-5 hours a day to lose around 1000 calories by walking. Eeating havent changed. Still around 1500-1600 daily. I added some weight training and planking, some home workouts. So its been a week since that. Today when i went to messure my weight i havent lost a pound... Like wth... I should have lost about 2 lbs weekly but this week i havent lost anything. And im seruously dissapointed. Is this maybe cuz of workouts iv added? Please any advice. Im a male 19 yrs old with 243 lbs. Thanks for reading. And im really cereful with calories counting. So no mistakes in that lol",0.2274411933448093,2.5587992771084345,1.7097246127366608,96.8839558232932,89.36144578313251,4.125760183591509,20.555364314400453,5.622346879071545,-0.16470935169248424,624,21,138,4,21,200,95,166,0.078,0.818,0.104,0.6253,0,0,0,0,0,0,26,0,0,0,5,10,8,0,0,6,1,11,7,0,1,0,19,16,13,0,3,2,0,2,1,0,1,3,0,1,1,7,10,4,0,1,3,0,4,4,6,0,0,7,2,8,2,20,8,4,26,0,5,0,0,1,8,0,2,15,70,15,1,0.0,0.0,0.0,0.0,0.0,0.11039815665544724,0.0,0.0,0.0,0.0,0.0,0.0,0.0940045007331943,0.0,0.0,0.07682707879963249,0.0,0.0,0.0,0.0,0.0,0.0,0.0929690466416052,0.3017159102578514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12333976839612525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11951288851665375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14571944592279912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11560193728519172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11332343839244448,0.0,0.22251582877843007,0.0,0.0,0.0,0.4881308471559964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.055194025488343526,0.0,0.0,0.0,0.0,0.2527809278159546,0.3699776600841945,0.0,0.0,0.0,0.0,0.0,0.113498874813553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1803516148958292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11069180809773024,0.0,0.0,0.11854857395690095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12401295470266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11300587376723073,0.0,0.07237487074817653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0934543364800482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0902222213517217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10401247849304422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10708737553667193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27186591580270225,0.2751469619021786,0.0,0.10472923592102844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GREGAZORD_,2018/04/08,"7 weeks into 5x5 and bulk and demoralized with ""progress"" stats: 29 year old male 6'2"" Lifting bro split style from December 2017 until February 2018. Started ICF 5x5 Novice 19th of February 2018. The reason I chose this program is because it's 3 days a week which fits in perfect with my working schedule and lifestyle and is recommended in the sidebar of r/fitness. **Starting weight and lifts 19/02/18:** 175 lbs SQUAT: 30kg, BENCH: 40kg, DEAD: 70kg **Current weight and lifts 8/04/18** 180 lbs SQUAT: 100kg, BENCH: 65kg, DEAD: 100kg WEEK 1: 175 lbs WEEK 2: 176 lbs WEEK 3: 176 lbs WEEK 4: 178 lbs WEEK 5: 179 lbs WEEK 6: 180 lbs WEEK 7: 181 lbs Weighed in this morning at 180 lbs **Diet** TDEE calculator works out my maintenance is 2,884 calories per day so I hit 300-500 calories surplus of this daily. I get all these calories in within an 8 hour feeding window. My lunch will consist of: 100g roast chicken 2 rashers of thick cut bacon half an avocado tortilla wrap 33g organic peanut butter and jam sandwich 200ml whole milk 45g whey protein bananna 2 eggs Dinner will be a healthy home cooked meal (meat,rice/potato, veg) and the remaining calories will be made up with yogurt, walnuts, another whole milk protein shake and eggs. My main problem is that all this extra bulk is going straight to my gut. Yet I've weighed in a pound lighter than last week! I'm getting fed up with being visibly aware of my bulging bloated stomach protruding further than my chest and ribs and walking around actively sucking it in. I've thought about changing to a caloric deficit to lose the gut but even if I do, as you'll see from the photos, I have abnormally large lower ribs which still stick out further than my chest... also I have no upper chest. The photos are taken first thing in the morning so during my feeding window my gut is even larger. I'm worried I'm doing something wrong and if I continue the only thing that will grow is my stomach. Any advice is much appreciated. [photos](https://imgur.com/a/GIxlD)",2.3665216129968094,5.117356937336819,3.072414273281116,88.19413344937628,82.75979112271541,5.388778648099798,27.31006672468813,6.841164205622888,1.4189977255584574,1589,72,296,19,45,498,230,383,0.079,0.8859999999999999,0.036000000000000004,-0.9322,2,0,1,0,0,0,77,0,1,0,6,9,7,2,1,14,0,21,27,10,2,3,30,36,20,2,3,3,1,3,0,0,5,0,0,3,1,13,20,17,0,2,1,0,4,1,6,0,2,4,5,19,1,36,23,7,50,0,1,1,0,3,21,1,2,25,134,32,3,0.0,0.0,0.0,0.0,0.0,0.09479968547370522,0.0,0.0,0.0,0.0,0.0,0.07758101935337175,0.0,0.0,0.0,0.06597196118771756,0.10172627230009944,0.0,0.0,0.0,0.0,0.0,0.0,0.08636186889764125,0.0,0.0,0.0,0.0,0.0,0.05913804011856087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10262657081125948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12513032879704644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.128151943851178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08251895116039991,0.0,0.0,0.0,0.0,0.10137026106209963,0.0,0.05513455179864784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0973116457907132,0.0,0.09553796557922503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07907829679119457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10853239391258206,0.0,0.0,0.0,0.09179576029464442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07131549528173413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10179850701262566,0.0,0.0,0.0737825282102724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09282804991059597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09974521074496104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07730655984280588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07468511435149193,0.0,0.0,0.13733217360011402,0.0,0.07747446575196243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12890185136485827,0.0,0.0,0.0770172456023343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7781773443178629,0.2362706610109423,0.0,0.0,0.0,0.2166224250640911,0.0,0.0,0.0,0.14125279877791905,0.09852110368930812,0.0,0.0,0.1060681556981736,0.0,0.06247299667476526 fitness,xdshrek,2018/04/08,"Is 7 exercises per muscle in one session too much ? Hey there, let´s get straight to the point : This is my routine : Day 1 : Back, Chest Day 2 : Legs Day 3 : Rest Day 4 : Arms Day 5 : Back, Shoulders Day 6 : Chest, Triceps Day 7 : Rest Each session i do 7 exercises per muscle for 4 sets 8-10 reps. For example on arm day i do 7 exercises for Biceps , 7 for Triceps. Is this too much for me if im intermediate lifter ? ",1.5974285714285728,2.9300600705882367,4.2774789915966425,86.02294117647061,77.70588235294117,7.2100840336134455,26.26050420168067,7.957251820313856,1.3931680672268918,306,12,71,5,7,109,52,85,0.0,0.968,0.032,0.3094,0,0,0,0,0,0,19,0,0,0,0,5,0,0,0,1,0,5,12,9,0,0,2,6,1,0,1,1,0,0,0,0,0,3,0,0,0,2,1,0,0,0,3,0,0,0,0,0,1,0,0,4,0,8,6,5,15,0,0,0,0,1,4,0,1,10,32,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2600094948268234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8722916772559256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08833233706788708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18262510911362895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17288599991837875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24857248275331495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11456651907128672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1598262328194856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,battleplug3000,2018/04/08,"Belly bloat after exercise. After I'm done with weightlifting, I do cardio and hit the shower afterwards. The problem is my belly semi-bloats and i can't manage to fully tuck it in like i normally can. I'm neither overweight or on a caloric surplus. Am I doing something wrong or is this a natural thing?",3.868813559322035,5.908812830508477,5.612000000000003,75.84444067796613,73.23728813559322,7.4318644067796615,30.444067796610174,8.238735603445708,2.6664345762711865,243,11,39,4,5,83,46,59,0.101,0.768,0.131,0.1742,1,0,1,0,0,0,7,0,0,0,0,0,3,0,0,4,0,8,3,0,0,0,7,11,4,0,2,2,0,1,1,0,0,3,0,1,0,3,3,1,0,0,2,0,0,2,2,0,0,1,1,5,1,6,9,1,5,0,0,0,0,0,2,0,2,4,31,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4407488573173557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21041502840963933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4219880637355785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4121153945361653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3315688027119744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2861335414394339,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4708955954086742,0.0,0.0 fitness,Coolmodi123,2018/04/08,"Daily routines for your fitness lifestyle Hey all, I know a lot of us talk about our calorie targets and exercise regiments regularly, but I am really interested in the other activities you do every day\week that help motivate you to stay fit and healthy. Things like ‘I track and aim for 10,000 steps a day’ or ‘I keep a hug of water at my desk and make sure I drink 2 litres a day’ or ‘I meditate every day for 5 mins when I wake up’. What daily/weekly routines or activities do you have to keep yourself fit, healthy and motivated??",10.650825242718447,7.026266873786407,10.720461165048544,64.06574029126216,59.87378640776699,14.183495145631067,44.19660194174757,12.161744961471696,5.1935067961165045,420,19,79,10,4,142,72,103,0.0,0.662,0.338,0.9911,0,0,1,0,0,0,10,2,4,0,2,2,4,0,0,5,0,4,5,1,3,2,18,8,10,0,0,4,0,0,1,0,0,1,0,0,0,4,5,2,2,3,2,0,1,0,0,0,0,0,0,11,4,11,8,2,13,0,0,0,1,9,6,0,4,6,47,15,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5342502525964958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20287945408646216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3489818766958612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13881496833591028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3681605318960228,0.0,0.0,0.11381691097998392,0.0,0.0,0.0,0.0,0.0,0.0,0.10117874753170256,0.0,0.0,0.0,0.0,0.0,0.0,0.17606927254949428,0.0,0.0,0.1382410611317611,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13267375789823244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22074136857404672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19518958566135586,0.0,0.0,0.16645937959717927,0.0,0.0,0.0,0.0,0.13758823962559785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2491161662170207,0.0,0.0,0.0,0.0,0.0,0.3322467436659542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BPDgirl21,2018/04/08,"How to get into working out, as an insecure 22 year old? How to get into working out, as an insecure 22 year old? I am a 22 year old woman who has never enjoyed sports in my life. I have eating disorders, and I am overweight. In the long term scheme of things, I would love to lose some weight and keep it off by weekly(?) work outs. I am really insecure and deal with a lot of mental health issues. So the goal to actually go to the gym, or go to a sports club, never actually happens, because I have social anxiety and am very scared about being around other people while in a compremising position (as working out). I see celebritys on snapchat (the Kardashians and whatnot) working out with a personal trainer in an otherwise empty gym. Well, I feel; if I could have a personal trainer who works and helps me to my needs, and an empty gym, that I would actually dare to get started on working out. But I dont have the money for that, obviously, because I am not some ridiculously rich famous person. **Does anyone have any tips on how to get into working out? Does anyone know of any cheaper options to a personal trainer?**",3.987698563296288,5.6445672764977015,5.538465708864192,78.08988343724587,72.08755760368663,8.423854703171589,29.81539712659257,9.007467420416297,2.679811818921116,877,37,159,18,17,297,114,217,0.129,0.821,0.049,-0.9407,0,0,0,0,0,0,36,0,0,0,10,7,10,1,4,16,0,16,6,0,3,3,41,30,18,0,5,4,0,2,0,0,2,3,0,0,5,7,20,3,1,2,6,2,2,4,6,1,0,0,3,15,4,40,26,4,34,0,1,1,1,11,19,0,6,13,116,22,9,0.0,0.0,0.276485981171393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12844791089869387,0.0,0.0722480479984151,0.0,0.0,0.13207240721651534,0.0,0.0,0.0840736082533966,0.0,0.0,0.0,0.0,0.0,0.11514221452744255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07540443639291745,0.0,0.0,0.0,0.09736579292433828,0.0,0.0,0.0,0.0,0.10823897849233073,0.0,0.16529406507004624,0.0,0.11068559103077566,0.0,0.0,0.0966379795517862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04775282952181872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19736867036031186,0.0,0.1073473922765635,0.0,0.0,0.0,0.0,0.0,0.08351495272239698,0.0,0.0,0.0,0.0,0.10038767493389447,0.0,0.0,0.06330263649252639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09857315200623132,0.0,0.08394459401926092,0.0,0.0,0.05190298012411323,0.0,0.0,0.0,0.0,0.0,0.06670734054368523,0.0,0.0,0.0,0.0835784022604715,0.0,0.1056566987847917,0.0,0.08029140726908847,0.08523780049256363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09517555551256446,0.0,0.0,0.0,0.0,0.0,0.0,0.07002771740316871,0.14567934101490804,0.0,0.0,0.0,0.0,0.0,0.0,0.2973037027314919,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06547435139303487,0.3298532522201776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06050211132855629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09455314852763363,0.0,0.07525823040426745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09627196082497223,0.0,0.0,0.0,0.0,0.06684669699267469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06274322159257165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07792473113169597,0.0,0.0,0.07575586081328473,0.1150051941276804,0.08491490747013296,0.0,0.0,0.0,0.0,0.0,0.0,0.5500405501055561,0.0,0.0,0.13417810204213834,0.0,0.0,0.18245310051390345 fitness,ikhouvankipsate,2018/04/08,"Good ab routine Hey, I want to start working out my core more regurarly. What is a good core routine to help me improve my other lifts (core stability).",2.7305747126436763,5.266107344827585,4.455862068965517,80.33367816091955,79.0,6.625287356321839,30.356321839080447,7.793537801064563,2.2785080459770115,119,6,22,2,3,40,23,29,0.0,0.634,0.366,0.8934,0,0,0,0,0,0,5,0,0,0,1,0,2,0,0,1,0,1,0,0,0,0,2,3,0,0,1,0,0,0,0,0,0,0,0,0,0,2,1,0,0,0,0,0,0,0,0,0,0,0,0,4,2,3,3,1,2,0,0,0,0,2,1,0,0,1,12,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7785792106274241,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31109606154238395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3285130811888601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2737554644729984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3378916311934476,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DouchNozzle_REAL,2018/04/08,"Please help me with a schedule, I understand that this will take a lot of time and for anyone willing to help me create a schedule I will be eternally grateful. So a bit about my body, I am a 15 year-old male almost 16, 6'3, polynesian descent and I weigh about 300 lbs. I used to do weight training when I was 13, so I'm familiar with lifting and exercises related to weights. As of late I've become more and more self conscious about my eating habits and weight. Because summer is coming up, I believe that will be the perfect time for me to begin getting back into a routine for working out. I am willing to really push myself, my goal for this summer is to drop 40 lbs and begin building a physical form I'm not ashamed of. If you have a better recommendation for my ideal weight or a more realistic outlook on what I can reach, please inform me. I have access to a gym, but that's a limited circumstance since I can't drive myself. I do, however, have a bench, cage, and a cross trainer at home. I am thankful to anyone who took the time to read this, but if you are willing to help me I will be here all night to discuss this. ",6.314068413391559,5.372212484716158,7.207958515283844,77.37458697234351,66.07423580786026,9.904075691411935,34.36717612809316,9.075114841892004,2.8690521106259097,885,35,177,13,12,298,130,229,0.018000000000000002,0.848,0.133,0.9616,1,0,0,0,0,0,25,0,2,0,6,9,5,0,1,15,0,24,8,1,1,2,28,35,16,0,3,6,0,4,0,0,7,1,0,1,2,9,12,6,1,3,3,0,5,2,1,0,0,2,4,27,4,30,23,7,25,0,0,0,0,10,5,0,5,14,129,36,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1282967094938414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17917320635684442,0.0,0.0,0.0,0.0,0.0,0.0,0.09851870325981624,0.0,0.07810261128234261,0.1415018230368396,0.0,0.144350782796026,0.0,0.1133144102430761,0.13987716767433886,0.14231580559199258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11036664751984786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13110184797158378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06693899628268091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2576345034571938,0.0,0.1285178478894447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14452836105728956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10892562032069088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12023478650169316,0.0,0.0,0.0,0.1344435697630524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28128122963589264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12815770419121916,0.0,0.0820788952557278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13366026526215236,0.0,0.0,0.10598469628814744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09633257516577176,0.0,0.0,0.11795847425032273,0.0,0.0,0.0,0.0,0.0,0.0,0.2241287113802108,0.0,0.0,0.0,0.14234940311980418,0.0,0.0,0.0,0.13338059510395198,0.0,0.11065716304537522,0.0,0.0,0.0,0.0,0.0,0.6240773470802954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09327509343712792,0.0,0.0,0.0,0.0,0.0,0.0825070321091157 fitness,HealthyWalk,2018/04/08,"Doms, groin issue or just getting old?? I've started playing touch rugby again, which is basically lots of interval running, direction changing etc but none of the hard tackling associated with full contact. I've played on and off since university but have just started up again with a social team in order to shift some weight. I've been lifting for years, squat to depth and do occasional yoga (say twice a week). My issue is that say I play on a Saturday, I struggle with my mobility say until Wednesday, i.e: * Sat - I am fine during the game, I start to tighten up that evening * Sunday - I wake up pretty stiff, walking up and down stairs isn't pretty. * Monday - I'm less stiff, walking is better, groin is tight * Tuesday - groin has tightness but am otherwise fine * Wednesday - I'm fine I can't quite figure out why though? If it's Doms, shouldn't it be getting better over time? So after a month or two the issues should lessen. This isn't really happening - though I appreciate that as I get fitter I may push myself further. (i.e. it becomes a vicious cycle or recurrent Doms) Might there be an underlying groin issue, but given that I do a decent amount of yoga, and have much more mobility than others in the team, I'd have thought it would minimize this? I appreciate people here aren't doctors! Or is it just generic ""getting old"" and I need to manage my recovery? If so, what can I do to get my recovery down a few days? Any ideas? Anyone else having recovery issues from cardio-type activities of a similar nature?",2.7313436411149823,5.464521397212547,4.271575566202092,80.41185812282231,80.67247386759581,6.653702090592335,25.34505662020906,7.8658589789855275,1.8505680313588853,1199,47,209,22,32,398,169,287,0.022,0.8340000000000001,0.14400000000000002,0.9871,1,0,0,0,0,0,53,0,0,0,5,13,10,1,1,13,0,28,5,1,0,0,37,43,21,0,6,13,0,5,0,0,5,3,3,0,0,14,9,1,4,3,8,0,4,6,2,0,2,4,8,18,8,32,32,10,43,0,0,0,0,8,18,0,10,20,143,32,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07374590155313791,0.0,0.0,0.0,0.0,0.07582683651551801,0.1111140893590619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11976830487358547,0.0,0.0,0.0,0.19182049448267507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1147197817304288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06993765792805305,0.0,0.0,0.0,0.0,0.0,0.0,0.1109974247899512,0.0,0.0,0.0,0.0,0.0,0.0,0.09059136966148534,0.0,0.0,0.0,0.1209441569538001,0.07162649453607366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28328858041032745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09589701286054128,0.0,0.09714486967766836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12242051249008125,0.0,0.5659388239772418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09219553941518108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11504235677821074,0.0,0.0,0.0865592747040701,0.0,0.07971910186655451,0.08041013851409484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2275882826962913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07518168319443501,0.0,0.0,0.0,0.0,0.0,0.0,0.2206538551122631,0.0,0.0,0.0,0.0,0.0,0.11534395375220938,0.0,0.0,0.06947225088482263,0.0,0.0,0.0,0.0,0.0,0.0,0.2587179864097644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08970631716644713,0.0,0.0,0.1105453953381214,0.0,0.0,0.0,0.0,0.2302724848267356,0.0,0.0,0.0,0.0,0.11336961859609157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21309211831622127,0.08609272954494218,0.06323479386909922,0.0,0.0,0.0,0.0,0.0,0.0,0.10593440804878937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08698754560540731,0.13205604769903154,0.0,0.0,0.0978541913930622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07703578076556361,0.0,0.0,0.06983462943291265 fitness,poopypantsx1,2018/04/08,"Looking for some help Hey guys I'm trying to lose my body fat while maintain my weight and gaining muscle mass. Is that possible? I'm a beginner in weightlifting. I've been following ice cream fitness for about 5-6 months now and I weigh 170lbs and my height is 173cm (5""8-5""9). I've never really followed an diets and just ate whatever but I think my body fat % is about 20% or higher. Just need some advice on what to eat and stuff like that. I go to the gym 3x a week and I do Muay Thai 2-3x a week as well on my off days. I also work as a server/busser which requires a lot of walking. I also usually eat 2 big meals a day lunch and dinner and as breakfast I would have a trail mix bar. Just downloaded myfitnesspal and it's telling me to eat 2800 calories a day is that right? ",0.7785775401069515,2.817169624242428,2.6413547237076678,93.41262032085564,83.06060606060606,5.8217468805704105,20.614973262032088,7.048011613610866,0.3858235294117645,608,18,137,8,17,202,109,165,0.013,0.908,0.079,0.8276,1,0,0,0,0,0,20,0,0,0,4,9,3,0,0,10,0,8,16,4,0,1,22,17,17,0,2,5,0,2,1,0,1,2,0,0,1,7,9,14,1,1,3,0,4,1,1,1,0,2,4,13,2,16,14,3,24,0,1,2,0,4,9,0,4,12,77,20,2,0.0,0.0,0.0,0.0,0.0,0.15348075913438625,0.0,0.0,0.0,0.0,0.0,0.2512074525411317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3489245656743601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3038791388158086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4821459061308018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08926287911511856,0.0,0.0,0.0,0.0,0.15551768486253062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10527643884152987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07673335486997593,0.0,0.0,0.0,0.131893889724167,0.1757140239984836,0.0,0.13352987956295484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1253666891002321,0.0,0.0,0.1164606897419985,0.1211371522941308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17706564090965954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1006189817041218,0.0,0.0,0.0,0.0,0.13413147981534504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17980027649321256,0.0,0.0,0.0,0.0,0.0,0.0,0.13728053340865362,0.0,0.0,0.0,0.0,0.10064003063428732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1066358932338016,0.0,0.0,0.0,0.0,0.0,0.17298339605279664,0.0,0.0,0.0,0.2519739363063905,0.1912611852662792,0.14121906382317956,0.0,0.0,0.0,0.0,0.0,0.0,0.11434419153376325,0.0,0.0,0.1115734946930642,0.0,0.0,0.0 fitness,RecreationalMethUser,2018/04/08,"Smith Machine Squat or Alternative Help Hey guys. I go to my local Rec Center Gym because I'm broke af and the membership there is only $50 a year. Anyway, They have a decent amount of machines, dumbbells, a bench, and a vertical smith machine. I've made some good gains overall the past few months I've been working out but recently squatting on the smith machine has become a problem. It hurts my back because the restricted movement. Tomorrow is leg/shoulder day, and my routine is Leg Press, Hamstring Curl, Leg Extension, Standing Calf Raise, Front Raises, Pec Deck Rear Flies, Standing OP and Squats. Should I substitute the squats for something like Bulgarian Split Squats, or do Hack Squats on the Smith Machine, or something else entirely? ",7.207009189640767,8.722692842105268,6.320701754385961,76.067134502924,64.18796992481202,8.918629908103592,37.334168755221384,9.150863307647796,3.6159948203842935,600,30,96,10,9,182,95,133,0.105,0.831,0.065,-0.7469,0,0,2,0,0,0,22,0,0,1,2,3,5,0,0,11,0,8,2,2,1,0,14,11,8,0,2,4,0,1,1,0,1,0,0,0,1,1,5,0,1,0,1,0,3,0,3,0,0,2,1,6,2,6,8,3,17,0,2,0,0,4,5,0,4,8,45,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18941381149733436,0.0,0.3003229397339677,0.2720539222338835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1588635171154935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20577846086207965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13999593699663154,0.20661127667040766,0.0,0.0,0.0,0.24390703311057904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16511089318865935,0.0,0.0,0.0,0.0,0.0,0.2637030951601621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1203451873881791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23308493595266885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19661954983681207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18734629798932745,0.0,0.0,0.0,0.0,0.23515140536244994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2357060935992352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2432227581872777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37927623322383147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17933235397042266,0.0,0.0,0.0,0.0,0.0,0.15862948770149798 fitness,SydneyFCForever,2018/04/08,"Frequent vomiting during/after exercise Hey all, I am having this weird period of time where I have been frequently throwing up randomly during or after weight training, it is however mostly water but depending on meal timing, can be a little of food as well. I have been lifting for almost 5 years now and this has never been an issue for me, strangely enough, this does not happen when I do any type of Cardio. Thanks. ",6.598846153846152,7.555781705128207,7.286307692307695,70.60869230769235,65.28205128205127,9.82974358974359,29.70256410256411,9.888512548439397,3.1189610256410254,335,11,52,7,5,111,65,78,0.055,0.862,0.084,0.5044,1,0,0,0,0,0,9,0,0,0,0,4,3,0,0,2,0,12,7,0,1,2,10,14,5,0,0,3,0,1,0,0,0,3,0,0,0,4,1,4,0,0,1,0,1,2,1,1,0,3,1,5,2,9,10,3,15,0,0,0,0,1,4,0,5,10,44,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2761879398250877,0.0,0.0,0.0,0.0,0.0,0.0,0.1875630188627178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2413667425784786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28498965371895274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3335154561574228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2439014623623468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2878782198907732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2764381470669418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2127248064644495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2539325296544037,0.0,0.0,0.0,0.0,0.0,0.0,0.3216587928402718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3358672203317242,0.24798996387115926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1776152117166566 fitness,TwinFlask,2018/04/08,Rest day wont kill my gains? Ive lifted for 15 days straight nothing too heavy. but will taking 2 rest days in a row kill my consistency i had going? I enjoy working out but i just had plans for going out friday and saturday so i had no time to work out. I wanted to work out these 2 days but its already late and im wondering if it wont hurt my gains to not go to the gym. ,-0.5586904761904741,1.258617654761906,2.238095238095241,95.64023809523813,86.73809523809523,5.161904761904762,17.666666666666668,6.42735559955562,-0.30649047619047565,289,7,71,3,9,101,54,84,0.08199999999999999,0.723,0.195,0.8992,0,0,0,0,0,0,5,0,0,0,6,3,4,2,0,2,0,7,0,0,0,0,14,13,7,2,2,6,0,0,0,0,3,0,0,0,0,3,6,0,0,1,1,0,3,4,3,0,0,3,0,9,1,11,7,2,16,0,1,0,0,0,6,0,2,7,44,12,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2108919425446345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4929942601412389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3258324880167035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2045845935176641,0.0,0.20642895696062294,0.0,0.0,0.0,0.4228643961761223,0.0,0.0,0.0,0.21557764958672068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1833728561883026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14368910005587965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11143635396952507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11272018918856315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2072479946477828,0.4173857351123047,0.0,0.0,0.0,0.0,0.0,0.0 fitness,drawrofreverse,2018/04/08,"Currently at 8 RM for 185 lb flat bench press. What's the best way to work up to my goal of 235? I'm 6'3"" 205 lbs 16% BF with moderate muscle endurance. I work out at the gym 7 days a week sometimes twice a day. I have been making it a habit to go every day for the last 3 months. Before that, I would curl from home with dumbbells and resistance bands and be at the gym maybe 3-5x/week. I found that my muscles recover quite fast and I am able to bench pretty much every day. Should I though? I don't want to risk muscle injury but my endurance has kept me from it so far. I want to be able to do at least 3 sets of 10 rm (rep max) of 235 as a baseline and 1rm of around 300. Is this doable/reasonable?",1.4104978354978357,2.39681046103896,3.053961038961038,96.02475108225107,77.50649350649351,6.432034632034633,19.97619047619048,6.816661863887847,-0.0411497835497836,537,11,135,5,12,178,101,154,0.04,0.912,0.048,0.4944,1,0,0,0,0,0,19,0,0,0,5,3,2,0,1,8,0,11,0,0,1,0,16,18,8,0,4,1,0,1,0,1,2,0,0,1,0,6,8,0,1,1,3,0,1,1,1,0,1,3,1,12,1,25,11,3,20,0,0,0,0,2,8,0,0,9,73,18,3,0.3413589477229839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.151940917886545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14523566111887684,0.0,0.1791175777309061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4402965627203487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2876096361473056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18714123341803204,0.0,0.0,0.0,0.0,0.09700107830550453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17120542863674806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13912655148303416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11392987415038094,0.0,0.17147047237439358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13623472765907885,0.0,0.12546905192016064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17364238529560785,0.0,0.0,0.0,0.0,0.0,0.18153862980340746,0.0,0.0,0.0,0.17548692575584346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16880636391186155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16769171648189404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20134235167238287,0.13547742187568085,0.2738175574090649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2485133795077777,0.0,0.0,0.12124580119786492,0.0,0.0,0.0 fitness,Tr1pline,2018/04/08,How do you test your max/pr? Let's say you max something at 200lbs. You want to try for 205lbs the next week. How do you go about doing it on a fresh day? Do you go for broke and start at 205 or do you start small and risk losing strength.,-0.7505031446540862,1.1518196415094373,0.322924528301888,108.48048742138364,88.43396226415095,3.5333333333333337,12.606918238993714,3.1291,-1.9935383647798741,183,2,50,0,6,56,38,53,0.134,0.75,0.116,-0.264,0,0,1,0,0,0,6,0,7,0,2,3,4,0,1,2,0,6,0,0,2,0,6,11,5,0,1,1,0,0,0,0,0,0,1,0,0,1,2,0,0,0,0,0,2,0,3,0,0,0,1,7,1,7,10,0,11,0,2,0,0,8,4,0,1,5,28,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2058278499315644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3627650102977757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32635646607026514,0.0,0.0,0.0,0.0,0.0,0.0,0.3570515557932373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3394237725525088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2538039756117597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2457002495980567,0.0,0.0,0.4517975184799008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21668453499681384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18824522766584945,0.0,0.25600599181064576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DamianLillard0,2018/04/08,"Training with Band Cycles I’ve been watching a lot of AlphaDestiny videos lately and am really into the idea of incorporating band training into my program. Right now I’m running Nsuns 5day variation. What I want to start doing is turning the light Bench day on Monday into band training. I would like to do a weekly cycle using Double Lights, Double Monster minis, and double minis. Ie week 1 I use the light bands 9 sets x 3 Reps, week 2 I use the monster minis 9 sets x 3 Reps, week 3 I use the minis 9 sets x 3 Reps then I go back to the lights and start a new cycle. The only problem is I don’t know how to calculate what weight I should be putting on the barbell to see progression. Do I use the same weight on the barbell for each week? I know that the each band has a different effect on tension, so should I be adjusting the weight to be the same based on the added band tension? Do I make it 5 pounds heavier each week? What would you recommend? My current bench 1rm is 260 so if you can throw some basic calculations my way based on that it would be much appreciated. FWIW, doubled minis add 85 lbs of tension at the top, double monsters 125, and double lights 150. 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I'm (37M) retiring next month. I have two young kids who are in school and my wife will continue to work. So I have six-eight hours free in the middle of the day. I have access to: Hot yoga Indoor bouldering A gravel bike A DJ bike A Mt Bike A road bike on a smart trainer Lift served skiing Walking treadmill and a ruck pack Home barbells of all different weights A park across the street A metolouis training board A 24hr fitness membership And potentially something like Orange Theory (my wife goes at lunch daily). I also enjoy playing pickup bball. My fitness history is that I have in periods of my life been in really good shape and really bad shape. Most of my life, aside from a four year period in college and just after as well as two years ago, I've always carried way too much weight. Two years ago, 213lbs.....today, 284. I don't put down the fork or the booze. Having kids and neighbors with kids hasn't helped. So I need a plan. As of right now, diet will be on point. But what do I do for a workout plan? I'm not training for a specific event. I hate running by itself as a workout. But I have a ton of options. No injuries. Bench is 225lbs x 10, squat is 350 x 3. Deadlift is 495x5. Pullups are under five. Pushups 25. Mile run in 7:10 but after about two miles at any pace, I'm bored and likely to walk instead of run. I want to look good in clothes and perform well enough in all kinds of sports/activities. Which means at 6'2"" I need to be 200-215 or less. I also want to have enough energy to play with my kids. Thoughts on how I should use this gluttony of time and resources to get in shape quickly? ",2.196945475306883,4.163088557522126,3.2594994766390752,91.17088210105626,77.87905604719764,6.144105052811876,23.619849652678656,7.1029339738359605,0.7924689504234474,1307,43,276,15,31,419,203,339,0.032,0.867,0.1,0.9493,1,0,1,0,0,0,49,0,0,0,5,13,15,1,0,21,0,23,7,0,2,2,32,38,23,0,6,7,2,3,2,1,3,2,0,2,4,6,11,5,0,2,12,1,6,4,3,2,6,2,4,20,13,50,31,8,60,0,0,1,0,9,30,0,4,25,162,26,3,0.0,0.0,0.0,0.0,0.0,0.0,0.2065696590849156,0.0,0.0,0.0,0.0,0.186356374324709,0.09695104551140588,0.0,0.0,0.07923520209263107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09728639411491084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0751434905954959,0.0,0.0,0.0,0.0,0.121734922596073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2407853418403117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06087505189199701,0.0,0.0,0.195456991099085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1150359017687631,0.0,0.0,0.0,0.0,0.07809854065182302,0.0,0.11687552986721288,0.0,0.11474526259192185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12133398414480115,0.0,0.0,0.0,0.0,0.0,0.0,0.164598071609263,0.11384813355406788,0.0,0.0,0.0,0.09784449798739248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12692060497254604,0.0,0.0,0.0,0.0,0.0,0.0,0.09300234290615612,0.0,0.08565301954425315,0.2591864811986827,0.0,0.11253234268882434,0.12391659860008004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11014573529409856,0.0,0.0,0.0,0.0,0.0,0.0,0.11713124472240018,0.0,0.0,0.0,0.0,0.14928688165056855,0.0,0.0,0.0,0.0,0.09950443750112392,0.0,0.0,0.0,0.1179208985343834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08970007897921124,0.0,0.0,0.08247096443034968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09250107030401424,0.06794169663643837,0.0,0.11044399936573228,0.0,0.0,0.0,0.0,0.4552786828030535,0.0,0.0,0.10063282864537453,0.0,0.0,0.13744887778266096,0.09248535862936696,0.0,0.2837713664520701,0.20952461762899624,0.0,0.0,0.0,0.0,0.0,0.0,0.08482538532901683,0.0,0.0,0.0,0.0,0.0,0.22509837942087196 fitness,pancomido,2018/04/08,"Can you check what's going on with my TDEE? Hi everyone I'm M/35/178cm/70.5kg I started dieting and lifting last August for the first time in my life. I went from 85kg to 75kg in Demeber. I was logging calories with MFP and writing everything down on nsuns TDEE spreadsheet. For that first stage, the spreadsheet puts my TDEE at [2100](https://vgy.me/N0rUys.png), which seems reasonable. For Christmas I went back home, stopped logging and lifting altogether for about 5 weeks or so, also stopped taking creatine. In January I was at 72kg, I guess because of not taking creatine, since I wasn't really dieting or anything. I started everything again using a new spreadsheet, changed to a more intensive training program, started with creatine again, but since then, I have barely lost any weight and my TDEE appears to be [1750](https://vgy.me/ilQsQ0.png), which seems kind of low. Should I stop ""cutting"" for a while? I have noticed changes in the mirror though, a bit of muscle definition which wasn't there before, so I guess I'm still losing fat? Could it be I've gained muscle and since it weighs more than fat the scale doesn't see that big of a difference? Sounds like wishful thinking to me. I would love to start bulking, but I really want to get a flat stomach first and then lean bulk. I tried the caliper measurement and it says I'm around 12-14%, but I'm totally sure that is not correct. I'm probably 16-18, I think. Any feedback is appreciated. Thanks!",6.120152046783629,7.6400369333333344,5.6854385964912275,79.61131578947371,66.70370370370371,9.091617933723198,34.58089668615985,9.414487439383343,3.28437037037037,1172,55,207,23,19,360,157,270,0.057,0.825,0.118,0.9508,0,0,0,0,0,0,62,0,1,0,6,11,9,1,0,11,0,15,9,3,2,3,39,44,19,0,5,7,0,1,1,0,2,3,2,1,0,10,11,6,3,5,0,1,5,5,4,0,3,7,4,22,5,31,32,4,40,0,3,1,1,5,12,0,7,23,121,32,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08695693605566954,0.0,0.0,0.0,0.14788977144879814,0.0,0.0,0.0,0.0,0.0,0.0,0.08948128234510863,0.0967989796212174,0.0,0.0,0.0,0.08361203764371028,0.0,0.06628506322692214,0.0,0.092527174354823,0.0,0.0,0.0,0.11871263650556707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2300586465614539,0.0,0.0,0.0,0.0,0.08681764293674782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1136070168599008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10390285906951252,0.19545160039662407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27747489859930363,0.0,0.0,0.0,0.0,0.05681059222084341,0.0,0.06179774041606032,0.0,0.0,0.0,0.23957211943100476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.109072072409258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11323284796553545,0.0,0.08863516430664567,0.0,0.0,0.0,0.0,0.07680415569190135,0.05312340350788732,0.0,0.0,0.0,0.0,0.12164888417407685,0.11869927558075698,0.0,0.09813938385954453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1050188678852112,0.0,0.0,0.0,0.0,0.1237977901375278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11723687236673228,0.0,0.0,0.10931071388735697,0.0,0.0,0.0,0.0,0.1393194074383489,0.11179974154634384,0.0,0.0,0.0,0.0,0.0,0.08647202324471702,0.0,0.0,0.0866493072270067,0.1979801537453912,0.0,0.0,0.0,0.269845099127982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30785842046588713,0.0,0.08683750510746235,0.2727269916002408,0.0,0.0,0.0,0.0,0.0,0.10248333145630764,0.0,0.16351337633493496,0.0,0.0,0.10011041622627023,0.0,0.0,0.0,0.13934855228187842,0.10683354603990627,0.0,0.06340541654490782,0.0,0.0,0.0,0.0,0.07382528229454187,0.0,0.0,0.0,0.0,0.09391385164394372,0.0,0.0,0.06413589725374719,0.0,0.08722225891567667,0.132412366662635,0.0,0.2016005685282186,0.0,0.0,0.1250421785480317,0.0,0.0,0.0,0.0,0.0,0.07724364182184275,0.0,0.0,0.0 fitness,SinnixEnigma,2018/04/08,"Advice regarding chest and shoulder work outs. So, im a 126lbs male and i started working out at my local gym three days a week. Recently, growing to love working out i have found myself going 5 times a week. My question is, during and after working out my upper body, i feel my arms are taking the brunt of the pain and work out. Regardless if i would work shoulders or chest, i still feel more strain in my arms, during and after a work out. Is this simple down to terrible form or is it due to me having stronger arms than chest and shoulders? Any advice would greatly be appreciated, along with any insightful questions to help me work out at a better level.",4.177968749999998,5.866457109375002,4.889500000000002,82.80550000000002,71.65625,6.995000000000001,26.8625,7.554174236665415,1.5435975000000002,522,18,96,6,10,168,78,128,0.06,0.807,0.133,0.8685,0,0,0,0,0,0,14,0,0,0,9,2,6,0,1,7,0,9,12,10,0,0,27,16,10,0,4,3,0,2,0,0,2,1,0,0,1,2,15,0,0,6,1,0,2,0,3,0,1,1,2,13,3,21,12,2,26,0,0,0,1,5,14,0,5,10,66,15,8,0.0,0.0,0.0,0.0,0.0,0.24824917697365115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17275885448724612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11234078164372918,0.0,0.14109298902200626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08191878744926133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12845244533748254,0.0,0.0,0.0,0.0,0.0,0.0,0.13927324645594705,0.0,0.0,0.0,0.0,0.07218962298467689,0.0,0.0,0.14004238415335898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08514027896566287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13720573415021334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11464246221740187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13516053814311613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2845877879645036,0.0,0.0,0.0,0.0,0.0,0.12541906280648188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0899069414045873,0.0,0.1014400641905752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09550485916717164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0740676452690128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.203779036081332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.739789185304195,0.0,0.0,0.18046580161474896,0.0,0.0,0.0 fitness,Spectre24Z,2018/04/08,"Activity level multiplier Hey everyone, I am just looking to see where everyone thinks I should be putting my activity level when calculating TDEE. I am seeing a lot of success losing weight recently and am sitting at a (conservative) estimate of 14% body fat. I am reevaluating my diet to include a lot more clean foods and I really want to start with my TDEE. I am doing a traditional 5 day split, with 10 minutes of intense cardio. I average around 35 sets per workout. (I know it’s high volume). To give an idea of my physical activity at work—on average I take 14,500 steps a day and am moving between 5 & 7 miles.",3.914117647058824,5.924021126050423,6.503100840336135,69.63381092436978,73.03361344537817,10.138151260504204,32.068067226890754,10.355215969177356,3.968965714285714,490,24,86,16,10,176,80,119,0.024,0.887,0.08900000000000001,0.7172,0,0,0,0,0,0,17,0,0,0,2,4,2,0,0,6,0,9,6,2,0,0,15,18,4,0,2,1,0,1,0,0,1,2,0,1,0,1,6,4,1,3,1,0,3,0,1,0,0,0,4,13,1,14,16,3,18,0,1,3,0,2,8,0,2,5,52,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20352164966491648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16721503198791826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20864490934656368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24227905439675276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3589732034558856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2271336239287625,0.0,0.0,0.0,0.0,0.18019066611454768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1984604336878885,0.0,0.0,0.0,0.0,0.0,0.2120454622270508,0.0,0.0,0.0,0.0,0.0,0.0,0.10323047460463013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15773603450177856,0.21014190581409967,0.0,0.3193851319998077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1996413365917587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1888283801215827,0.0,0.0,0.0,0.0,0.12033339226560914,0.0,0.18546668527596333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2993640374390686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13295221661269893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14123028239186924,0.0,0.0,0.0,0.0,0.0,0.0,0.12035856534058448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11079131363600107,0.0,0.0,0.22873524301319503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1367478006643614,0.0,0.0,0.0,0.0,0.0,0.0 fitness,life180degrees,2018/04/08,"How long should I do Strong Lifts? Back to the gym at around 29% BF. Today was day one; so for sure, hit up Strong Lifts 5x5. How long should I do this? Goal: aesthetics; some strength/posture work. Also: Gonna do sprints 2x a week. Should I do any cardio after stronglifts; like jogging?",1.0735714285714302,3.6002006428571462,1.0157142857142851,102.02928571428572,87.21428571428572,3.9142857142857146,18.714285714285715,5.288315135182226,-0.6634714285714285,220,6,49,1,7,64,45,56,0.0,0.79,0.21,0.9046,0,0,0,0,0,0,15,0,0,0,4,6,4,0,0,2,0,8,1,0,2,1,8,10,4,0,3,0,0,0,1,1,4,1,0,0,0,1,1,0,0,0,2,0,1,0,0,0,1,1,0,3,4,6,4,1,11,0,0,0,0,1,3,0,1,8,27,4,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.256869281375778,0.0,0.0,0.0,0.21843191031110398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2859425074187573,0.0,0.0,0.0,0.24698850946351897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2071520708564601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1569256128639413,0.0,0.0,0.5685165274786987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2176583112758063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30273398417952924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3044668673357099,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25765304050384763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23384266678125645,0.0,0.0,0.0,0.0,0.0,0.0 fitness,misterdabson,2018/04/08,"You don't have to make it hard on yourself Many times I see people starting their fitness journey with completely cutting out anything unhealthy, bad habits and getting discouraged when it becomes too much and they cheat on their goals. Weeks ago I was going to happy hour every day, drinking on the weekend, and overall had unhealthy habits. I becoming healthier by only going out on the weekends and going home for dinner during the week. In turn this made me eat healthier since I wasn't tipsy, and made me less inclined to eat unhealthy. from their I felt healthier and started to lose weight, and felt confident enough to work out. Start with the little things and the rest will follow. 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Currently have been on nSuns 4 day routine for a bit, however the 4 days is really getting harder with my job. I've watched a lot of AlphaDestiny and read more about Westside and concurrent training and I feel like I missing a huge part of the understanding. Mainly on the progression. For example, programs like 5/3/1 and nSuns are extremely programmatic, I know exactly when to add weight to my TM and when to deload if I fail a PR multiple times. However with concurrent training I get examples as follows: Week 1: Bench Press 1RM Week 2: Close Grip Bench Press 1RM Week 3: Bench Press with Bands 1RM Week 4: Floor Press 1RM So each week we plan on changing the exercises. However, on the 5th week we rotate back to the first exercise. Here we are expected to increase the weight, but by how much? This is where I'm stuck, do I just add 5 lbs and expect to hit it? What about for exercises like OHP where the jumps need to be smaller, say 2.5 lbs? Can someone explain to me how we are supposed to progress and add weight, or is it just a ""feel it out and try"" sort of thing? Basically my goal is to at some point write and Excel sheet that programs all of this for me because I don't want to think about things when I'm working out, I just want to know what I need to hit and then hit it. This is the main benefit of the other programs like SS, 5x5, 5/3/1, nSuns and the Texas Method, there is literally no thinking involved once you are doing the workout. Any advice is appreciated. Also if you can explain it with Westside Conjugate System as an example that would also be really helpful since I'm also interested in understanding that as well. 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Have done Stronglifts in the past. Basically title. I had to leave my old gym due to cost and schedule about a year ago and want to get back at it. PF is really close, really cheap, and open 24 which is great for my schedule. The best option is to find a different gym but thats probably not happening. I don't need to lift big weights so it is an alright choice for me and I really need to get my cholesterol back down. Beginner programs are fine as I only got up to 300 DL/Squat at my best. I believe the majority of options there are dumbbells and cable machines and no racks. I loved SL5X5 if that helps. Compound, under an hour usually, it was perfect. Any suggestions would be great. 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I'm 18 years old been lifting for about 2.5 years and for the past 3-4 months I feel like my workouts have been awful and have no energy to finish workouts. Last summer I did a cut and I was working out 6 days a week and had lots of energy. I was actually consuming like 2300 calories but still somehow had energy. I'm in a lean bulk phase right now , eating around 3200 calories and gaining around .5 lb a week. I take fish oil, multivitamin, and vitamin d supplements daily. 95% of my food intake is clean foods including salmon, avocado, chicken breast, rice , spinach , broccoli , sweet potatoes , oatmeal , and more. I'm curious as to why it's like this? I just don't have the same energy I once had especially the intensity of the workouts I used to do were pretty high , I've cut down quite a bit of volume but still feel tired. I'm doing PLP rest PLP repeat. 3-4 exercises for big muscles and around 2 for smaller . I don't mess with caffeine anymore or really any pre workouts. Any advice to gain back the energy and stop feeling tired all the time? 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Hello, Back in 2016 I used to be able to sprint at a 6.5 speed on a treadmill for at least 20 minutes. Nowadays I can barely do 4 without wanting to give up so fast (on a 6 speed). That being said, I did some research on HIIT which seems to be another alternative. Is it better to do HIIT to lose weight or should I stick to building endurance and being able to sprint/run for longer times/distance. ",3.7396551724137934,4.529161528735635,4.848908045977012,86.12439655172415,71.64367816091955,6.719540229885059,27.143678160919546,6.42735559955562,1.0782505747126434,331,11,68,2,6,109,62,87,0.034,0.93,0.036000000000000004,0.0516,0,0,0,0,0,0,14,0,0,0,2,3,2,0,0,3,0,10,1,0,2,0,9,15,4,0,2,2,0,1,0,0,1,0,1,0,0,3,1,1,0,1,0,0,0,1,1,0,0,2,2,5,1,20,8,2,12,0,1,0,0,3,7,0,3,5,48,8,1,0.5367439674571541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2814114247237379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20636148987334524,0.0,0.0,0.0,0.0,0.0,0.0,0.2373532105899975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2574468611125787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3002396028974297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2552832130917688,0.0,0.0,0.0,0.0,0.2443157746396953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2317872269489705,0.0,0.0,0.15829274928145085,0.0,0.0,0.3268047763480447,0.0,0.0,0.0,0.0,0.0,0.2587010154377757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JacquesDeMolay13,2018/04/09,"Cutting on Phrack's GSLP: should I adjust the rate of progression? I'm a 40 y/o 165 lbs. male beginner who's about 18% body fat. I'm doing Phrack's GSLP (https://www.reddit.com/r/Fitness/wiki/phraks-gslp). Normally, this program has you add 5lbs. between workouts for squats and deadlifts and 2.5 lbs. for presses and bench. However, I'm cutting, trying to get down to ~10% BF. To account for the cutting, should I increment in smaller amounts (e.g., 2.5 and 1.25 lbs.)? Or should I just expect to plateau and deload more frequently?",4.693548387096778,7.824830666666671,4.150978494623658,81.8664677419355,75.66666666666666,6.730752688172044,29.730107526881717,7.908726449838941,2.28974494623656,424,19,71,7,10,127,65,93,0.06,0.94,0.0,-0.466,1,0,0,0,0,0,40,0,1,0,1,2,3,3,0,3,0,5,2,2,0,0,14,9,6,0,5,2,0,1,0,1,3,1,0,0,1,2,6,1,0,1,1,1,0,0,3,0,0,0,1,4,0,13,6,2,5,0,0,0,0,4,3,0,1,2,35,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.649174168038715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3053425235545378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5726210082061091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3967921670366086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,drejpf,2018/04/09,"Should I add another day of arms to my routine? Currently my 4-day split is as follows: * *Sunday*: Legs * *Wednesday*: Chest + Back * *Friday*: Arms + abs * *Saturday*: Shoulders + cardio I'm considering adding a second day of arms to my workout as most people recommend doing arms more than once a week. Is this advisable? I'm thinking maybe on Monday so that I have 3 days to recover between arm workouts. Should I do it?",-0.15304195804195686,0.20267950000000207,2.2824708624708627,85.01328671328673,132.2051282051282,5.007925407925408,22.77622377622377,6.351523495107088,1.6427999999999998,323,15,55,7,22,109,58,78,0.0,0.952,0.048,0.5136,1,0,0,0,0,0,26,0,0,0,0,2,0,0,0,2,0,7,9,8,0,0,5,11,3,0,2,0,0,0,0,0,2,1,0,0,0,3,1,0,0,1,2,0,1,0,0,0,1,0,0,6,0,10,9,2,12,0,0,0,0,1,1,0,1,10,33,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3024042148237461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22175568876164176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7439560690649829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2897285815728536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3071281262629876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19993473885184834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1847899839547216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23133071081956985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,pcwhiz24,2018/04/09,"Guys...I'm at a Crossroad here. I Need Your Help. What's holding me back? I need some advice. I'm 22 years old, been running seriously for a while but had numerous setbacks over the years since high school. As a runner, I had to overcome: A heart condition, iron anemia, multiple injuries like stress reactions, IT band, analysis paralysis, near depression and most recently, myself. I wonder if I should continue anymore. I love to run, it is my passion, my escape and there's just something about putting on your running outfit and running off into the sunset...or sunrise. It feels great, even when I'm out of shape. I'm pretty decent runner with a PR of 16:43/4:53, and some speed (59s 400, 27s 200m in HS). My biggest issue is: Is being a skinny runner (145 lb 5'8"") what's holding me back in my love/sexual/social life? I've read on here about how people have bulked up and got a whole bunch more attention from women. I go to a great gym with amazing coaches that can put me on a program to get bigger anytime I want, (Not cheap though) but I really don't want to stop running and getting faster. I feel like a child sometimes. I'm not taken as seriously and that's something that apparently changes when one bulks up. I never had a GF or kissed a girl. I feel I can't be taken seriously as a sexual being especially. I read stories of guys that transform from being skinny and girls will do things like be closer to them, touch them more often (like on the arms) and give them all sorts of signals. Same with guys that went from being fat to skinny. They get more looks than ever. I get none of that. I do get the occasional smile from a girl walking past, but no signals. That or I really suck at reading signals but yeah, I've read being skinny as a guy is like being fat as a chick (They feel invisible). Not sure how true that is but I've definitely felt this last 2-3 years. Invisible. And I can't figure out why. It doesn't help that I go to a community college either. I've never been afraid to approach or talk to girls and I can do that but what am I missing? Look, I get the distance runner physique is not the most attractive (at least for males.) but I'm sick of being overlooked. I'm moderately attractive facially (or so I think). I have a lot of qualities and passions (Singing, drawing, intelligent, my business, etc.) and the classes I do at the gym involve things like keg carries, and it's helped me a bit. Is that enough or is my body really holding me back? If it helps, I'm usually clean shaven but my facial hair grows very fast (within 2 days). Should I just grow a beard? I can be confident and I'll have days where I don't give a crap but I can't help but notice and these things just kill it for me. To sum it up, based on what I read here, and in light of my non-existent love life, I'm about ready to hang up my running shoes and bulk up. But that part of me just isn't ready to go. I love running too much. Even as a kid, I loved it. I really want to give running one more chance this year and break 16 in the 5k, especially now that I'm in my prime, I want to take advantage of that but I want to take advantage of my sexual prime too. I'm in pretty decent shape now as a runner and while I want to put on a great base for the fall this year, I don't want to feel or look scrawny. Am I at that big of a disadvantage for being skinny? Should I go on ahead and build up my mileage or is there a way I can run fast in long distance (5K-Half Marathon) but still look good with my shirt off and be strong? Could there be some other bad energy or vibe I'm putting out that I can nip in the bud? I don't want to bulk up JUST for girls and I certainly will never give up my passion for running for that either. Screw that. So what am I missing? Help me out, point me in the right direction! ",2.2920470006184317,3.907867530612247,3.8228293135436,88.81221397649969,76.5,6.94539270253556,23.613481756338896,7.740228189696982,1.012510884353742,2960,92,643,43,66,982,312,784,0.08,0.7240000000000001,0.196,0.9985,1,0,2,0,0,0,119,0,2,5,4,34,40,4,2,38,1,57,28,16,2,8,113,117,62,1,16,34,0,8,6,2,5,5,0,1,13,40,32,7,4,10,17,1,30,18,13,0,2,10,13,75,27,98,88,23,115,0,3,4,9,39,49,3,19,40,419,115,9,0.0,0.0,0.0,0.0,0.0,0.05958430280002179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0604710575763056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14065859672792094,0.050911781857191765,0.0,0.0,0.0,0.0,0.0,0.0,0.06656917406996095,0.0677297502721604,0.0,0.0,0.0,0.0,0.0,0.0,0.06450372319264787,0.0,0.0,0.0,0.0,0.04868377078567415,0.0,0.0,0.07864797613255302,0.0,0.05251788836586474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06300372683000087,0.06800351521107205,0.08054714726830976,0.05515559915600575,0.0,0.0,0.0,0.0,0.0,0.0,0.1541545775034768,0.04356072654394744,0.058545796498218235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19114229018354975,0.2339720409289449,0.13861454551029406,0.051143141771427376,0.04876747287387174,0.20167626553178156,0.0,0.1811252344176994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0722559578021775,0.2452225247654373,0.06442369312858924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0636423129388118,0.0,0.0,0.06746007332466329,0.0,0.0,0.04970296217093945,0.0,0.0,0.0,0.0,0.08613723627157076,0.17873654563165994,0.0,0.0,0.053961172219090366,0.20481539203012036,0.0,0.0,0.051838972009273794,0.2751626920087132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04482382028977305,0.09042474172037042,0.14108360168402498,0.0,0.0,0.0,0.0,0.0,0.06942071950996652,0.06398326150684175,0.0,0.08263680686124103,0.0,0.0,0.0,0.0,0.0660302473289681,0.058207769953365136,0.04227255673591365,0.0,0.0,0.0,0.05764131458268995,0.0,0.0,0.12406748842145696,0.0,0.0,0.0,0.2451878470456823,0.0,0.0,0.3049587241634201,0.0,0.15624921083531546,0.0,0.0602056974065984,0.0,0.0,0.05207252526901237,0.0,0.0,0.0,0.061710202307379176,0.0,0.0,0.0,0.0,0.0,0.05043935199191172,0.0,0.0,0.0,0.0,0.0938834437253037,0.06030607551390532,0.0,0.0,0.0,0.048694908675781086,0.050978034329596716,0.0698469360633847,0.0,0.0,0.0,0.0,0.0574684459195253,0.0,0.09169159014926656,0.04900959147879458,0.0,0.0,0.0,0.0,0.12152772825397425,0.03907047432483905,0.05990786770630097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06715561682074518,0.050310962198334315,0.28771823011226666,0.04839931057533978,0.0,0.0,0.0,0.056524662133709415,0.055020673676754873,0.06807668244782286,0.0,0.0,0.06612505115945401,0.0,0.0,0.0,0.0,0.0,0.0,0.1963302901319467 fitness,MoleMcHenry,2018/04/09,"Too much cardio vs weight lifting I'm very stocky. Broad shoulders, broad chest, thicker than average neck, a lot of natural muscle under some flab and a bit of a gut. I lost A TON of weight already on keto and generally eat that way. I've never really exercised because I never really needed to/wanted to. Now I'm trying to bulk up just a little and lose an inch or 2 on my waistline so I can not be in between jeans sizes. Currently I go to gym and run 3 miles and then do a pretty intense upper body workout (because frankly I have great legs and calves so I don't focus on them to much). But i'm not really moving anywhere inches wise and scale wise. I can't really tell it I'm even gaining muscle despite my intense workout. I'm not sure if I'm doing too much cardio or too much lifting or not enough cardio or not enough lifting. Generally I run 3 miles at the gym and then work my biceps, triceps, forearms, chest, back 3 days a week. On top of that I'm in restaurants so I'm running on my feet for 8 to 10 hours a day. I eat mostly low carb except for a moderate carb meal twice a week. I definitely have the whole calorie intake thing down and understand out put of engery vs in put and calorie deficits. I set myself around 2000 calories a day but don't really reach that or go over very often. I'm maybe at 1700 or 1800 a day typically. And I definitely get enough protein before and after working out. I'm mostly worried that I'm doing too much cardio and that will cause more muscle lose than anything despite consuming enough protein and lifting weights. I know all about deficits and surplus and maintenance but I just don't know about lifting and how it affects the whole process. I don't want to be super muscley. Because of my billed and how my body works I can generally out on muscle and lose weight easily. I feel like running the 3 miles could be negating the weight lifting. Or maybe I'm not lifting enough. Either way I feel like even though I just started this, I'm flatlining.",4.342526652452023,5.350638032338307,5.419733475479744,81.77742537313435,70.41791044776119,7.732906894100925,29.53127221037669,7.957251820313856,1.9753152807391607,1587,61,305,20,28,525,186,402,0.049,0.8540000000000001,0.097,0.9533,1,0,0,0,0,0,34,0,0,1,10,21,12,0,0,18,0,17,25,12,4,4,71,42,38,0,4,24,0,7,2,0,1,5,0,0,0,9,23,8,0,5,5,1,9,14,5,0,1,1,7,27,7,40,36,21,58,0,5,0,0,2,30,0,13,18,191,36,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08301123516153547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06190270431722977,0.06696505075320171,0.0,0.0,0.0,0.057842390139848175,0.0,0.13756702727258152,0.0,0.06400983720042172,0.0,0.0,0.0,0.08212480916378596,0.16711316892609648,0.0,0.0,0.0,0.0,0.0,0.07727547207219533,0.0,0.0,0.0,0.0,0.0,0.060060011874942774,0.0,0.0,0.19405228084145584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15394527105028313,0.0,0.0,0.0,0.38863100788086413,0.0,0.09936910274934982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07607073655979048,0.1074796677122014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.039301284024634016,0.0,0.0855027364872675,0.0,0.0,0.0829344064579404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07408020224125997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08268196811008746,0.0,0.0,0.0,0.0,0.0,0.0,0.0735010105686845,0.07539391996124213,0.0,0.0,0.0,0.2524682719176672,0.08211556614271777,0.06395250869470416,0.0,0.0,0.0,0.0,0.15114465602742766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07995089961930034,0.2764904130717277,0.05577742822575485,0.11603432596057485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07652955705394675,0.0,0.0,0.0,0.1512412120867253,0.0,0.0,0.0,0.0,0.2409511759969544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05324372951029503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0708974569689015,0.0,0.0,0.0,0.06574883865068823,0.0,0.0,0.0,0.04997529076785158,0.0,0.07390691369580019,0.0,0.0,0.0,0.0,0.0,0.0,0.05107196165774279,0.0,0.0,0.07831053560197157,0.0,0.0,0.0,0.1241348785563227,0.08873778693753746,0.11941816013764217,0.12067984637757345,0.4580110703962083,0.0,0.0,0.0,0.16796917289841898,0.0,0.0,0.0,0.16429127159822535,0.07639332952179964,0.0,0.0,0.0,0.0,0.0 fitness,AlwaysIvan,2018/04/09,"Amino Acid I an aware that most proteins have BCAAs in them. From my research most proteins have 3/9 of the aminos needed. My question is, is it worth it to buy a Amino Acid supplement? Is it that big of a difference? ",1.4909302325581422,4.0047371627907005,2.0337674418604657,95.79902325581396,84.34883720930233,5.300465116279072,22.55348837209302,6.742157984588678,0.5350130232558135,170,6,36,2,5,52,30,43,0.0,0.945,0.055,0.3094,0,0,0,0,0,0,6,0,0,1,0,0,0,0,0,4,0,5,0,0,0,0,4,6,0,0,1,0,0,0,0,0,0,0,0,0,0,5,0,0,0,1,0,2,0,0,0,0,0,0,2,4,0,5,6,2,2,0,0,0,0,2,2,0,3,0,25,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.613912288995561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4356946567621486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6582414963287747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BrettemesMaximus,2018/04/09,"Beginning my first bulk (M/6'2/185 lbs) Hey, r/fitness! I just finished my first mini-cut. I went about 8 weeks just trying to cut down to roughly 15% body fat just to see how a mini-cut would go. Consistently lost about 2lbs per week eating ~2,000 cals a day with a TDEE of 3,000 cals. Now it's time to get big! I've been very active/lifting for 3ish years now, so am by no means a gym rookie, but have been new to tracking cals since I started that cut. I'm struggling with the thought of trying to eat 3,500 per day while also ideally hitting protein goals. Breakfast and lunch for me can get me to a solid 1800-2000 calories (bagels, peanut butter, eggs, cereal, lots of milk, bread, etc.). Does anyone have consistent things to cook for dinner on a bulk? I look at things like chicken, which are high in protein but low in cals. Was a great cutting food, but seems not ideal for a bulk. I want to do this right, and was looking for some ideas! ",4.1898117839607165,5.109706606382981,4.297872340425536,90.00653846153848,70.70212765957447,6.848445171849427,25.631751227495908,6.67199483983844,0.8103628477905072,734,21,155,5,13,227,131,188,0.107,0.809,0.084,-0.312,0,0,0,0,0,0,41,0,0,0,6,10,10,3,1,9,0,11,12,2,1,0,22,27,9,0,4,7,0,1,1,0,1,1,0,0,0,6,4,11,0,4,2,0,2,2,6,0,2,7,5,9,4,27,18,3,26,0,2,3,0,1,9,0,3,16,83,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12470064413325126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10903292385253666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17320791104469047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2011295124974283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13645920135697295,0.0,0.0,0.0,0.0,0.31911954019159594,0.0,0.0,0.0,0.0,0.17390802071578215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26527535855211604,0.18855643615710974,0.0,0.0,0.0,0.16293852485775925,0.0,0.08862108516483012,0.0,0.0,0.1719181724411416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1647532031898512,0.0,0.0,0.0,0.0,0.0,0.17603090185079653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07618164733567856,0.0,0.0,0.0,0.26189116349007396,0.0,0.17022076437461625,0.13256980892960984,0.0,0.0,0.0,0.0,0.0,0.16985822192785502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15060236785535644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13316708371763789,0.0,0.0,0.0,0.0,0.12425948883468305,0.1419567766385252,0.0,0.0,0.0,0.12899050650357882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11037113620632914,0.0,0.0,0.0,0.0,0.16301644061135387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2071917078319214,0.0,0.0,0.12379445663422435,0.0909265740414919,0.0,0.0,0.0,0.0,0.2117383770181321,0.0,0.0,0.0,0.0,0.0,0.0,0.12866217031666474,0.09197412032188136,0.0,0.25016226106630274,0.0,0.0,0.14455270558868447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11077128895405597,0.0,0.0,0.10041660951621813 fitness,RATATATAYATATATA,2018/04/09,"Can't feel like shoulders are getting worked out from pull ups? I need to make my shoulders bigger, so I got a pullup bar a few days ago. My shoulders look laughably weak right now, but my arm strength is pretty okay (40-50 push ups). Problem is, after I do pull ups, I don't really feel any workout. I can do about 5 right now and after that, my arms might be a bit tired, but I don't feel that slight pain that's indicative of progress. Am I doing something wrong? I grip the bar slightly wider than my shoulders, pull my chin next to the bar (due to lack of headspace), try to keep my legs still and kind of try to pull my chest up against the bar. Or should I just keep at it? I really want to see some progress.",2.7602440512507656,3.7585102348993296,3.1558145210494217,96.56287370347776,74.16778523489933,6.223550945698597,24.28370957901159,6.11248444174946,0.2971825503355707,551,16,131,3,11,170,92,149,0.14300000000000002,0.721,0.136,-0.2859,0,0,1,0,0,0,22,0,0,0,4,7,8,0,0,6,1,14,15,8,1,0,20,26,6,0,5,4,0,4,1,0,2,3,0,0,0,4,3,4,2,3,5,0,5,3,4,0,0,1,6,18,4,21,22,4,23,0,0,2,0,0,9,0,3,10,76,22,1,0.0,0.0,0.0,0.0,0.0,0.0,0.16247729422270193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12464484184395655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20010738615873036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11820817330570665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2780338197034409,0.13094383773972604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09576250220766816,0.0,0.0,0.0,0.1465953523187971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3258366935508429,0.0,0.19087040689749665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08954721024429729,0.0,0.0,0.0,0.15391911240009426,0.0,0.0,0.0,0.0,0.0,0.1223488298437554,0.0,0.0,0.0,0.0,0.0,0.0,0.1944438411352767,0.0,0.0,0.0,0.0,0.0,0.1359086916920812,0.0,0.0,0.19493311591849244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1950356055600785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1864738534175332,0.0,0.17538568494070034,0.0,0.0,0.0,0.0,0.0,0.0,0.23484309071312534,0.0,0.0,0.0,0.0,0.31306072421194503,0.0,0.0,0.0,0.0,0.1460599889957626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14110713246724976,0.0,0.0,0.0,0.0,0.14637722385000515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21066718473100848,0.0,0.0,0.0,0.24888646579251714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1081103674905778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13343875524324908,0.0,0.0,0.0,0.20040102270205698,0.0,0.0 fitness,ISkipLegDayAMA,2018/04/09,"Working out 4-5 days a week, eating 2.5-3k calories, been hardstuck for 6+ months. What am I doing wrong? Hey all, 6'1, 185 lbs, 28yo male. Been working out on and off for a few years. After looking at some old logs from a couple years ago, I was dismayed to find I was at virtually the same stats. This wasn't a surprise, though, as I've felt like I've been making zero progress for a while now. My goal is aesthetics, and I run a push-pull-legs-push-pull routine 5 days a week (rest on weekend). Here is the workout I have been following for 6 months, based on Coolcicada's ppl routine: > **PUSH (Chest/Tris):** > Flat Dumbbell Bench (65 lbs) - 5 sets, 6-8 reps > Barbell overhead press (95 lbs) - 5 sets, 5-6 reps > Rope Pushdown (47.5 lbs) - 5 sets, 8-12 reps > Incline Dumbbell Bench (50 lbs) - 5 sets, 6-8 reps > Lateral Dumbbell Raise (20 lbs) - 5 sets, 10-12 reps > Dumbbell Overhead Extension (25 lbs) - 5 sets, 8-12 reps > **PULL (Back/Bis/Traps)**: > Lat Pulldown (120 lbs) - 5 sets, 8-12 reps > Dumbbell curl (30 lbs) - 5 sets, 8-12 reps > Seated row (115 lbs) - 5 sets, 8-12 reps > Dumbbell Preacher Curls (25 lbs) - 5 sets, 8-12 reps > Facepulls (37.5 lbs) - 5 sets, 8-12 reps > Dumbbell shrugs (55 lbs) - 5 sets, 8-12 reps > **LEGS/ABS:** > Squats (185 lbs) - 5 sets, 4-6 reps > Leg extensions - 5 sets, 8-10 reps > Calf raises - 5 sets, 12-15 reps > Bodyweight ab circuit for like 20 mins If I can consistently hit my target reps for all 5 sets, then I'll go up in weight. For my diet, I make sure to get 150g protein and 2.5-3k cals per day. For the past few months, I have slowly been gaining weight while not getting stronger. This has happened before - I'll do gradual bulk and cut cycles, but it feels like I'm just gaining and losing the same 10-15 pounds of fat every time. Then at the end of the cycle I'm back to where I started in terms of strength/aesthetics. I know the #1 advice here when someone plateaus is to eat more, but I'm starting to see the beginnings of love handles and my abs are nowhere to be seen, so I don't know if I'm comfortable putting more weight on beyond this point. And looking at my numbers, I don't think I'm near the level of strength where the only way to continue to make progress is to become a tank and put on a ton of weight. Any advice on what I could do differently? I'm truly at a loss of what to do moving forward, and I'm tired of putting in the hours and having nothing to show for it.",2.6344736842105263,3.2697281929824555,3.998689083820665,91.77475877192984,74.08771929824562,6.791617933723197,26.72563352826511,6.691623216298621,0.8873270955165693,1845,64,434,14,36,610,234,513,0.061,0.857,0.08199999999999999,0.9572,1,0,0,0,0,0,185,0,0,0,10,12,13,1,0,21,0,27,11,2,3,3,34,56,22,0,3,6,0,7,3,0,0,2,0,0,1,8,12,8,0,6,3,0,10,4,5,0,1,10,11,18,8,51,43,12,83,0,2,4,1,3,25,0,3,36,166,26,3,0.0,0.0,0.0,0.0,0.0,0.19572190375540852,0.08877287829135114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06810232425148433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15401130296318527,0.0,0.0,0.11060275570262502,0.08521638201553916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07995797426835546,0.11080900978603377,0.0,0.1937565460844108,0.0,0.0,0.0,0.0,0.10463065597630533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20494754558163789,0.0,0.0,0.0886991232698748,0.0,0.0,0.0,0.0,0.08437684118509335,0.0,0.0,0.0,0.0,0.0,0.05063653674501017,0.0715439128050604,0.0961553144790998,0.0,0.09153110566598804,0.0,0.0,0.0,0.0,0.0,0.10464370414372352,0.0,0.056914953814512774,0.0,0.0,0.0,0.0,0.0,0.0885582700466621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09862307248514636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11007461490965048,0.0,0.0,0.0,0.0,0.0,0.0,0.14677799075330095,0.0,0.0,0.0,0.16819387222288193,0.11203711620749236,0.0,0.0,0.09038515748545237,0.0,0.2005435497821951,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23980537231437746,0.10643873976919653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09609223780279554,0.0,0.1050857789897194,0.0,0.0,0.07616510968914099,0.0,0.0,0.0,0.0,0.09560014142370167,0.0,0.0,0.0,0.0,0.09466979804187912,0.0,0.0,0.0,0.0,0.0,0.0,0.3020214423914513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0798029391638234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0848528950119614,0.0,0.0,0.0,0.14176689684976873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09438587944029883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06416914569890304,0.0983923732124302,0.0,0.058395603624781085,0.1151024359408267,0.0,0.0,0.0,0.06799217097337823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07949077828474076,0.1606612411509168,0.4878006012734823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14581412664740465,0.0,0.0,0.0,0.10949330294365706,0.0,0.12898074272495222 fitness,Donnie541,2018/04/09,"Simplicity is the way to go? So, I usually keep a regular workout routine when I decide to exercise, which just consists of running 30-60mins or pkaying basketball, doing pushups, sit ups, oblique sit ups, pull ups, unweighted squats, and dips. Ive gotten results doing these exercises but I'm curious that I might be limiting myself by only doing the same exercises. Edit: I'm not trying to get big. I just want to cut down and get really fit ",4.416764199655766,6.569277216867473,6.521032702237522,69.42891566265061,72.01204819277109,10.04406196213425,33.54388984509467,10.290406445055957,4.239080550774527,351,18,57,11,7,123,63,83,0.033,0.867,0.1,0.664,0,0,0,0,0,0,14,0,0,0,1,4,1,1,0,3,0,7,3,0,1,0,14,15,6,0,1,5,0,0,0,0,1,3,0,0,0,3,2,0,2,1,4,0,3,1,1,0,0,1,0,6,0,10,12,1,14,0,0,0,0,0,6,0,2,2,38,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3957626486630914,0.0,0.21525244212716568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3366505414396421,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4017940624454592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2880565610033149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2426370485790492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25714649431579684,0.0,0.0,0.0,0.0,0.0,0.4171397877475434,0.0,0.22339665526505614,0.3006342447038318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JFras,2018/04/09,"Ice Cream question - Starting Accessory Weights? Hey guys, I've done Stronglifts for a month or so but I have more time to commit to gym time in the summer so I want to shift to Ice Cream. Obviously there's no clear app like with SL so I'm pretty stuck on what weights to start at for the accessory lifts. I know where I'm at with the SL stuff but I've never done any of the accessory lifts so I have no idea. I searched online and watched the videos but I couldn't find any info.",0.7884338433843361,2.982597960396042,2.1275427542754284,96.16297929792982,84.24752475247523,5.2568856885688575,20.072907290729074,6.574015621080383,-0.042374257425742634,378,11,89,4,11,121,62,101,0.081,0.7609999999999999,0.159,0.8473,0,0,0,0,0,0,7,0,0,0,0,6,1,0,0,6,0,5,2,0,0,4,18,12,9,0,2,4,0,2,1,0,0,0,0,0,1,2,3,2,0,5,2,0,0,4,0,0,0,3,5,6,1,14,8,1,12,0,0,3,0,3,5,0,2,8,48,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2767860287957035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4165204741455433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18600342592577934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2015057830071625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2297367499863633,0.0,0.0,0.0,0.0,0.0,0.0,0.11184315611443484,0.0,0.0,0.0,0.0,0.0,0.0,0.09942415725586927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16243884335397699,0.0,0.0,0.0,0.15695859121014902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2070416898048863,0.0,0.0,0.0,0.0,0.2279765164808494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2880892599850025,0.0,0.0,0.0,0.0,0.0,0.2329689741182503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2373353245146969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1200348078856823,0.0,0.0,0.4956379710773998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,gashal,2018/04/09,"Lifting plan during marathon training that focuses on upper body? I am starting marathon training sometime in the next few months for my first marathon in October. I have been making good progress with 5/3/1 but want to switch it up soon, preferably to something tailored for lifting during marathon training. Most of the plans I have found that are geared towards runners are focused on legs/ back but I want to do something that does not overly stress the legs as I have never done a marathon before and don't want to overextend myself (I will have a hard enough time keeping up with the running schedule without sore legs all the time). Is there a plan out there for marathon training that focuses on the upper body? Is my perspective on this just completely wrong? I am ideally looking to do ~45 minutes of resistance training 3x a week. Thanks in advance! ",6.7648739002932565,8.501881264516133,5.283519061583579,82.27982404692084,65.38709677419354,7.442815249266863,38.60703812316716,7.686295010490155,3.1084838709677416,696,38,115,7,11,202,93,155,0.038,0.804,0.159,0.9505,0,0,2,0,0,0,15,0,0,0,7,5,5,0,1,10,0,16,6,5,1,2,20,25,4,0,5,5,0,1,0,0,1,1,0,0,0,6,4,0,1,2,7,0,3,4,2,0,1,3,2,10,3,26,21,4,28,0,0,1,0,0,14,0,1,11,83,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1375851103674557,0.0,0.0,0.0,0.15225512802168606,0.0,0.0,0.0,0.0,0.3974988539540424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18760331679540398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1565816937105293,0.18310616242498634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1848811571659739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1521966438638978,0.0,0.19618606224318916,0.0,0.0,0.0,0.0,0.0,0.1500768876310744,0.0,0.0,0.0,0.0,0.0,0.0,0.1602849521704808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15904003212466902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1502550269212809,0.0,0.0,0.0,0.0,0.0,0.11943628335235534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14281916535467615,0.0,0.0,0.0,0.13800082867513508,0.0,0.19029268115870654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2754960791683773,0.17696503978619108,0.0,0.1266466406961676,0.0,0.0,0.0,0.20496219848612685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16473348878442806,0.0,0.0,0.0,0.0,0.0,0.0,0.2086695045131909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3166103141669961,0.0,0.14352579434254356,0.0,0.0,0.0,0.0,0.0,0.0,0.17248086250503786,0.0,0.0,0.0,0.0,0.0,0.1956304229644932,0.0,0.0 fitness,LoneElement,2018/04/09,"How to make my workout more efficient? Hey r/fitness, So I started lifting back in mid-November, and I’m in the best shape of my life. This has been one of the best self-improvement decisions I’ve made. However, despite the results it has brought me, I feel that my training regimen is very time inefficient. I go 3-4 times a week, and I’m usually there for around 2 hours. I’m looking to maintain my level of strength and physique while also cutting down on the amount of time I spend at the gym per session. Written below is my current gym workout. I’m hoping to consolidate this as much as I can – any help would be greatly appreciated! 1. Leg Press machine (4x10) 2. Chest Press machine (3x10) 3. Rows machine (4x10) 4. Shoulder Press machine (3x10) 5. Bicep Curls machine (3x10) 6. Leg Extensions machine (4x10) 7. Pec Fly machine (3x10) 8. Lateral Pull-Downs machine (4x10) 9. Rear Delt machine (3x10) 10. Tricep Pull-Downs (4x10) 11. Leg Curls machine (4x10) 12. Crunches (5x30) 13. Leg Raises (2x40) 14. Planks (2x1:42) 15. Dumbbell Bicep Curls (4x11)",2.09409863945578,4.845648750000001,3.2480612244897955,86.32134353741499,84.45918367346941,5.715646258503401,30.105442176870746,7.1686216300943375,2.0514360544217696,809,43,148,12,24,260,129,196,0.017,0.861,0.123,0.9712,2,0,0,0,0,0,65,0,0,0,3,6,6,1,0,6,0,8,10,9,4,0,12,21,9,0,2,0,0,4,0,0,1,1,0,0,0,4,4,0,0,2,4,1,2,0,1,0,1,4,5,11,5,17,15,5,22,0,0,1,0,2,9,0,1,11,60,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16924495724739633,0.0,0.0,0.0,0.1439195030408799,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1884006027661365,0.0,0.0,0.0,0.16273475559578213,0.0,0.0,0.0,0.0,0.0,0.4441971271453185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1070093463644786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12027742017043976,0.0,0.0,0.23332905733638495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14185491879844206,0.0,0.0,0.2102019586243462,0.20841848991839046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14948452229476533,0.0,0.0,0.0,0.0,0.17772064882433752,0.0,0.0,0.0,0.0,0.20025477437715733,0.14126844342897452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15557655790854755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14340979734561596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22078214471561794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14979680625086525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3702193579656361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2330867748811821,0.17462158007245426,0.0,0.0,0.16976135718207108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1503398975488467,0.0,0.0,0.0 fitness,LuckyDracaena,2018/04/09,"If I am doing HIIT, what type of cardio, if any, should I be mixing in during training sessions? Should I be running before/after? Designating a cardio day? Is the HIIT enough cardio as is? Any help or advice is appreciated!",2.395,5.176279928571429,5.386000000000003,71.40900000000002,83.04761904761905,5.2647619047619045,20.304761904761907,6.742157984588678,0.970670476190476,175,5,26,2,5,63,31,42,0.0,0.828,0.172,0.8048,0,0,0,0,0,0,9,0,0,0,0,0,0,0,0,2,0,9,3,0,0,0,5,9,4,0,4,3,0,0,0,0,2,3,0,0,0,1,0,0,0,0,0,0,1,0,0,0,0,0,0,3,0,3,5,1,3,0,0,0,0,1,1,0,3,1,22,4,2,0.0,0.0,0.0,0.0,0.0,0.44895510376401737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6248638596752051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2962979226586452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4747197397176309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30794996578444744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Golfnut80,2018/04/09,"When should I switch to a split workout? I just finished week 12 of a full body workout. I’ve lost 28.6 lbs since Jan 1st. I’m wondering when I should switch to a 3 day split. My routine is M, W, F, 3 sets each, 12, 10, and 8 reps, followed by 20-30 minutes cardio. Usually stationary bike HIIT using a routine I found online. Crunches Dumbbell press. I started with bench press but planet fitness only has smith machines and I’ve read that free weights activate the muscles better so I switched. Started with 20lb bells, currently on 50lb. Dumbbell Flys: started with 20lb, currently 45lb Wide Grip Lat Pulldown: started at 50lb, currently 110lb Seated Cable Rows: started at 60lb, currently 120lb Dumbbell Shoulder Press: started at 20lb, currently 35lb. This has been a hard one for me to get past 35lbs. Barbell Curl: started at 20lb, currently 50lb Triceps Pushdown: started at 20lb, currently 60lb Machine Leg Press: started at 60lb, currently 120lb Calf raises: started at 60lb, currently 140lb ",4.6882857142857155,5.986375092307693,5.635989010989013,79.46365384615387,69.87179487179488,8.238095238095239,37.0054945054945,8.634040054169528,3.3557032967032967,793,45,142,13,14,261,112,195,0.053,0.883,0.064,0.7096,10,0,0,0,0,0,37,0,0,0,2,4,3,0,0,6,0,6,6,4,1,0,13,23,6,0,2,2,0,7,0,0,2,1,0,0,0,2,6,1,0,2,4,1,1,0,1,0,1,3,7,8,3,17,18,2,39,0,1,0,0,0,11,0,1,26,49,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10978736189534326,0.0,0.13788605366641893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0800568362808946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13610767245228525,0.0,0.0,0.06485543889813235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11120062006243453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1355080683678546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0841171209099685,0.09441029745715314,0.0,0.0,0.0,0.0,0.11850094913005005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1241686403303454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.102685794170348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8786342562749849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10721282473706333,0.13671721728985747,0.0,0.0,0.0,0.09957364749292814,0.151163045828888,0.0,0.0,0.0,0.0,0.0,0.0,0.1346191639010799,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,bred_binge,2018/04/09,"Recommended sprint programs? Hi all, as title states - looking for some 8/12 sprint programs as I'm entering rugby off season, and as age catches up id rather stay on top of any reduction in speed etc. Anyone used anything they recommend? I have a fairly solid weights program but happy to hear about anything that comes as double if anyone knows of a good one. Thanks!",5.803088235294119,7.531837838235294,5.852235294117651,77.32805882352943,67.67647058823529,7.792941176470588,31.24705882352941,8.238735603445708,2.5177435294117645,295,12,48,4,5,93,57,68,0.0,0.7440000000000001,0.256,0.9535,0,0,0,0,0,0,9,0,0,1,1,2,3,0,0,2,0,1,1,0,1,1,9,8,7,0,2,3,0,1,0,0,0,0,1,0,0,1,2,1,0,1,0,0,3,0,0,0,1,0,3,2,3,13,8,4,13,0,0,1,0,3,5,0,2,3,28,3,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17054992120106416,0.0,0.0,0.0,0.0,0.3507248733905348,0.0,0.4127675769168948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2160385989903214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2797039022343074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2103558364827231,0.0,0.0,0.0,0.0,0.0,0.2669770697759007,0.0,0.0,0.0,0.0,0.2826653873164234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13783095588451372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21060552609178496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1699459011459205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2673152308549932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23089931685650564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2166072723035937,0.0,0.0,0.0,0.0,0.0,0.3054020366537301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jwjody,2018/04/09,"Apologies, but I don't understand 5/3/1. I've been doing SL 5x5 for a couple of weeks and read about some of the issues around it and want to move over to 5/3/1 for Beginners, but I've read the wiki several times and I'm not understanding the program. It says; Week 1: 1x5 @ 65% 1x5 @ 75% 1x5+ @ 85% Then: Day 1 (Monday) - Squats: 5/3/1 sets/reps, then 5x5 FSL - Bench Press: 5/3/1 sets/reps, then 5x5 FSL - Assistance Work So let's say my training max is 100 then on Day 1 I do Squats 1 set of 5 at 65 lbs, then 1 set of 5 at 75 lbs, then 1 set of 5 at 85 lbs? Then 5 sets of 5 at 65lbs? What does it mean when it says 5/3/1 sets/reps? Thank you for your help!",-1.8029166666666647,0.09767787500000402,0.5749444444444443,103.76450000000004,96.63888888888887,4.268888888888889,12.755555555555556,5.985473137389443,-1.2535211111111109,490,8,131,5,20,163,79,144,0.0,0.929,0.071,0.8435,0,0,0,0,0,0,42,0,2,0,1,4,1,0,0,4,0,6,0,0,0,0,12,12,14,0,1,3,0,1,0,0,0,0,3,0,0,5,4,0,0,3,2,0,1,2,0,0,0,1,4,5,1,19,10,1,27,0,0,0,0,7,7,0,1,15,55,10,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16448469119545664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20444476118259253,0.0,0.23832304411756755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16169368613003388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1238476001166607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19285213046928695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18894009359563751,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20126896354288815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19638152867450506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3696404919579544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4408101437466809,0.0,0.0,0.0,0.0,0.0,0.20873778355605416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17011161649494666,0.0,0.0,0.0,0.0,0.0,0.0,0.10774101546647374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3847046816499352,0.0,0.0,0.0,0.0,0.10898227745381957,0.0,0.2964230899799811,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13451493861844024,0.0,0.0,0.0,0.0,0.0,0.0 fitness,squee_monkey,2018/04/09,"Help me fight dad paunch with limited time, cash, and space. Please? Hello! I'm currently fighting a stalemate against the horrors of dad paunch and the lower back pain that comes with it. I also find that exercise helps with my sometimes patchy mental health. I used to sporadically visit a local park and work out using the equipment there (stuff like [this](https://imgur.com/d3K9KJR)) Unfortunately though, I recently started a new job (yay!) that brought with it a much longer commute (boo!) sapping most the daylight hours I had to get out of the house. So here I am, slipping back towards sedentary when suddenly I am struck by a gift of $400 in gift cards for a fitness equipment website (thewodlife.com.au)! And now your part in this begins, how can I get the most out of this wonderful gift? What would you recommend? Additional info: **A/S/L**: 33/m/Australia **Space I have to work out in**: [this](https://imgur.com/GfJNmT4) but I can't bolt things to the wall etcetera and I have to be able to park at least one car in the space (when I'm not working out) **Goals**: Improve my overall strength so I can continue to throw a rapidly growing 5 year old over my shoulder when needed. Not feel like everyone I see in the world is judging me and that I'm failing at everything. **Budget**: The $400 worth of gift cards plus maybe another $100 **My thinking at the moment**: [This package](https://thewodlife.com.au/products/fitness-equipment-60kg-starter-pack-black-v2-bumpers) plus some gloves to protect my inside job hands and then some olympic rings that I can suspend from the roof. This seems like it would be flexible, pack away nicely when I'm not using it and still be useful when I expand things later. I really appreciate any guidance you can offer. TL;DR: Am paunchy. Need help spending money. Pls.",3.04518518518519,6.149931913580248,2.8420740740740764,87.51033333333336,86.34567901234567,5.59604938271605,26.335802469135803,7.123485893559443,1.6115869135802474,1436,62,249,22,45,429,194,324,0.065,0.73,0.205,0.9928,4,0,0,0,3,0,108,0,3,0,7,16,10,2,0,19,1,17,5,2,5,0,45,38,22,0,4,4,2,2,3,0,2,3,1,0,0,17,21,0,2,6,1,5,6,4,4,0,1,2,4,25,6,39,31,7,52,0,1,1,0,13,23,0,6,26,154,42,7,0.12308531848002904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09843128471897848,0.0,0.0,0.0,0.08370223734183768,0.1290656884329304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11564270843290593,0.18929002461570515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10602710315162048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11761329651311085,0.11062114766269854,0.0,0.0,0.0,0.06223563532352051,0.08793217611574226,0.0,0.0,0.11249775121218963,0.0,0.0,0.0,0.0,0.0,0.12861399749328062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13083393781529426,0.0,0.0,0.2475044833500082,0.0,0.0,0.0,0.12121424505350947,0.1420239317747583,0.0,0.0,0.0,0.0,0.24428637243044105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1803998079892711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12365574620443565,0.0,0.0,0.0,0.12404105105200156,0.0,0.0,0.0,0.0,0.0,0.09048187146107994,0.18253240808906815,0.0,0.1188765675811784,0.0,0.0,0.0,0.0,0.0,0.12915733656561187,0.0,0.0834057972751474,0.0,0.13097145702295454,0.0,0.0,0.13328940533714734,0.0,0.0,0.0,0.0,0.13511071786363776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07885160679801449,0.0,0.12153190287556573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09808306291867848,0.11205225118295303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12173452726019282,0.0,0.08712042193682201,0.0,0.09829609433393878,0.0,0.0,0.0,0.14090324175519164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16354483272133466,0.07886810211467163,0.12093070046833244,0.0,0.07177203903161601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4252247831870669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13348077742343065,0.2688227333775872,0.0,0.0,0.17487255751580438,0.0,0.0,0.07926290959045462 fitness,Bodin_God_Of_Nothing,2018/04/09,"Extra sessions during Greyskull LP? I had a friend in town yesterday and she wanted to lift legs. I've been running Greyskull LP and it happened to fall between the last squat day of one week and today's session, which is the first squat day of this week. I didn't do any heavy squats yesterday so am I good to lift tonight or should I take another day to recover? Thanks!",3.576666666666668,5.3196313513513545,3.7308108108108087,90.28153153153154,73.32432432432431,7.095495495495496,28.54954954954956,7.793537801064563,1.6407819819819816,296,12,61,4,6,91,55,74,0.0,0.8640000000000001,0.136,0.8729,0,0,0,0,0,0,6,0,0,0,1,1,3,0,0,3,0,7,1,1,0,0,6,11,5,0,2,1,0,0,0,1,1,0,0,0,0,3,3,0,0,0,0,0,2,1,0,0,2,3,0,5,3,8,7,1,15,0,0,0,0,2,2,0,1,11,34,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17878431545974705,0.27567866151038595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5086556419077181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22362673369205646,0.0,0.0,0.2031196372961438,0.0,0.0,0.0,0.0,0.22051211729490655,0.0,0.0,0.0,0.0,0.2324858932879493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21430254467209306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17815113245196654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1976717305745144,0.0,0.0,0.2420474662995976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24920306002570974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15506809395371532,0.0,0.4217728298671679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Starfuckingman,2018/04/09,Should I supplement in Vit D if I don't go outside home? Figured that some of my lifting mates supplement in vitamin D during winter especially and also during summer at the days where they don't get some sunshine. Should I do that? and if so how much? I am 25 y/o and 187 Lbs if those info should matter.,2.812857142857144,4.250431555555558,4.870031746031747,82.5888571428572,74.71428571428572,7.5796825396825405,25.29841269841269,8.238735603445708,1.6158469841269834,240,8,48,4,5,83,45,63,0.12,0.826,0.054000000000000006,-0.7156,0,0,0,0,0,0,6,0,0,1,0,4,1,0,0,1,0,7,1,0,1,0,15,9,9,0,6,3,0,0,0,1,3,1,0,1,0,3,3,0,0,2,0,0,1,2,0,0,0,0,1,6,1,4,6,3,8,0,0,1,0,2,4,0,5,3,34,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4471883416391285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3606347576372631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2921565049912927,0.0,0.3178036198976857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5609185579930387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4110729445684416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BackZilla,2018/04/09,"seated cable rows - proper form I always thought the torso is supposed to stay static and only move the arms and scaps but everyone in the gym is leaning back which allows to use much more weight. I found different forms on internet, so which one you do and why https://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow [the one I did initially](https://www.exrx.net/WeightExercises/BackGeneral/CBStraightBackSeatedRow)",12.065988700564976,16.86806003389831,8.045000000000002,54.89823446327685,58.83050847457629,9.357062146892655,28.477401129943495,9.725611199111238,3.5386248587570623,358,11,41,8,6,99,48,59,0.0,1.0,0.0,0.0,1,0,0,0,0,0,23,0,1,0,0,2,0,0,0,4,0,4,2,1,2,0,8,7,5,0,0,1,0,1,0,0,0,0,0,0,0,2,3,1,0,2,1,0,1,0,0,0,2,3,1,4,0,4,4,4,5,0,0,0,0,1,2,0,0,1,30,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2274343520146985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21017565047386486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28557405536116803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2611807056309894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29969473539501384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2905089553324123,0.2009306748100796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3704340517929433,0.20788151472434496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29133584100553683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2169952977225452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23607132912944545,0.0,0.0,0.0,0.0,0.0,0.3328450792300086,0.0,0.0,0.2466398673496804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Testbot5000,2018/04/09,"Weight training 2 times a week and swimming 3 times a week.Bad idea? good idea? Hi all I'm 28, I used to be a fat slob until I started boxing. I lost a lot of weight and have been training 5 times a week (every weekday) I love boxing but I'm over it, also I want a bigger chest and shoulders. So my goal is: Lose all my remaining weight. six pack/abs Bigger Chest, Arms and Shoulders So the idea is too swim for three days a week. I will follow the recommended /r/swimming program [ZERO to 1650 in Six Weeks](http://ruthkazez.com/swimming/ZeroTo1mile.html) and lift only upper body on the other two days (haven't found a program yet if you could recommend one that would be great). This will be complemented with a very strict diet where I eat 6 times a day. Thoughts, concerns, tips? Thanks",2.187058823529412,4.776998032679742,2.7278431372549043,91.53529411764707,81.74509803921569,5.168627450980392,21.41830065359477,6.522977012572876,0.3918261437908495,621,19,122,6,17,192,100,153,0.038,0.846,0.116,0.8638,0,0,0,0,0,0,34,0,1,0,3,6,6,0,0,13,0,12,13,7,1,2,20,23,11,0,4,2,0,3,0,0,3,1,0,0,0,4,6,6,0,5,2,0,3,1,2,0,6,4,3,10,4,9,12,3,23,0,2,0,1,3,7,0,2,13,70,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1010658940522248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10552186836612967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.140379486475981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10090400031220004,0.0,0.0,0.2445135806089288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12931810361995774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10648044659946614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13856894628746722,0.0,0.0,0.0,0.0,0.0,0.10600139450967837,0.0,0.13933419448116144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.428002291408204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14138668859764894,0.13795849939147506,0.10744360108907408,0.11406271910442575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08563823478295111,0.09611754577546157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0894522849964825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1163535558954263,0.0,0.0,0.0,0.0,0.0,0.10033145799213326,0.294772350615591,0.0,0.0,0.0,0.0,0.0,0.0,0.1234547175731058,0.0,0.0,0.10915158480522767,0.0,0.1042765846490605,0.07454209049686232,0.0,0.4054970645664903,0.4616897108160365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08977659603342669,0.0,0.0,0.0 fitness,Jpf123,2018/04/09,"Question about Lat pull down and Tricep push down How does move your hands towards the edge of the [Lat pull down ](https://www.bing.com/images/search?view=detailV2&ccid=twDVmpZT&id=912FF9134FC8386F740FB6EE934D8E6ED2DD787A&thid=OIP.twDVmpZTlHZypRO2KDbVBwHaJ4&mediaurl=http%3a%2f%2fwww.true-natural-bodybuilding.com%2fequipment%2flat-pulldowns%2fmaxicam-lats-pulldown-20.jpg&exph=667&expw=500&q=lat+pull+down&simid=608040708489872653&selectedIndex=6&ajaxhist=0)bar change the muscles worked? Usually I put my hands near the middle and just pull straight down. What are the differences between Tricep push down grips? For examples there's the [V-Bar](http://www.pacillo.com/products/tricep_v_bar_b.jpg),[Straight-bar](https://www.bing.com/images/search?view=detailV2&ccid=qaUyL6de&id=0FB4990169B848D9DA92A09954CC1F4CE3E083EF&thid=OIP.qaUyL6deckt-7cyugPoEkgHaFj&mediaurl=http%3A%2F%2Ftemelsafinaz.com%2Fwp-content%2Fuploads%2F2015%2F04%2Ftriceps-push.jpg&exph=300&expw=400&q=tricep+pushdowns+straight+bar&simid=608023120596502668&selectedindex=8&ajaxhist=0) and the [rope that always reminds me of testicles](https://truthofbuildingmuscle.com/wp-content/uploads/2015/01/tricep_pushdown_rope.jpg). What's the differences between all these grips do they work different muscles, if so which ones? I want to learn more about correct form and things like which muscles various grips work but I don't know where to go for that info. Advice? I usually just ask jacked guys at the gym what exercises do what and how my form is. ",29.21418344519016,38.24332683892618,13.230308724832213,17.900317673378087,22.221476510067106,9.879373601789707,33.42326621923937,10.047579312681364,4.297396957494406,1445,35,109,22,15,315,96,149,0.0,0.956,0.044,0.5333,1,0,0,0,0,0,160,0,1,1,3,11,1,0,0,9,0,5,5,4,2,2,18,9,10,0,2,4,0,5,1,0,0,1,0,0,1,10,5,0,0,4,2,0,8,1,0,0,1,0,5,9,1,18,9,5,21,0,0,0,0,5,11,0,2,3,71,19,4,0.0,0.0,0.0,0.0,0.0,0.04370431827594521,0.0,0.0,0.0,0.0,0.0,0.0,0.03721441321015148,0.969180749822739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.041811422273767364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.047312649740258776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14018292492977075,0.0,0.0,0.03913876014784142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.025417995721916744,0.0,0.0,0.0,0.0,0.044284341796999964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.02457944620304424,0.0,0.0,0.0,0.0,0.0,0.0,0.02185015882467793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04753512479192737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03030651647039302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04496053155410233,0.0501017381578993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.029713007539307407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0985155590861489,0.0,0.02637970176646412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0976800278024741,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Duncan_Disorderly_,2018/04/09,"Sarms A few gym friends of mine have been using SARMS for a few months now and are seeing some progress with max lift tests. Has anyone any experience with these substances? Most information online is very leading, as most sites are attempting to sell you their products. What are the positives/negatives of using SARMS? I am a nurse by profession, and am worried that these guys may be consuming a substance which has the potential to produce negative side effects. Any reliable information re: SARMS is welcome.",6.1477808988764036,9.023013707865168,5.5869522471910145,74.82177668539326,69.2247191011236,9.393820224719102,34.72050561797754,9.827888789773867,4.0488078651685395,416,21,65,11,8,127,67,89,0.063,0.8370000000000001,0.099,0.5204,0,0,0,0,0,0,10,0,1,1,5,1,2,0,0,6,0,13,0,0,5,0,15,16,3,0,0,0,0,0,0,1,1,0,0,0,1,5,4,0,0,3,1,1,1,1,0,0,0,1,1,4,2,9,13,5,5,0,0,1,0,7,2,0,4,2,46,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4130744605062638,0.0,0.0,0.0,0.0,0.21236522251324685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2970924335899793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23465015479286636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3007264960834178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2424231377416515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24202225404364275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5246260538757849,0.0,0.25059742931676043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3084382442348809,0.0,0.0,0.0,0.0,0.0 fitness,DoyleG,2018/04/09,"Cool down stretches? Hello, I'm wondering if it's better to do a full body stretch after working out or to just stretch the muscles you have worked. I have a friend who finishes every workout with a 10 minute stretch covering each muscle. Then I questioned if that's a waste of time. Why do leg stretches if all you done is work out your arms that day and vice versa. What do you do and what's considered the right way? Cheers! ",3.4260168067226933,5.2128257529411774,3.72218487394958,90.00411764705885,73.82352941176471,6.739495798319329,27.43697478991597,7.447530270364453,1.3950504201680678,339,13,69,4,7,105,61,85,0.049,0.8079999999999999,0.142,0.8382,0,0,0,0,0,0,8,0,4,0,4,1,4,0,0,6,1,8,3,3,0,1,14,10,7,0,3,5,0,0,0,1,0,0,0,0,0,6,6,0,0,2,1,0,0,0,0,0,0,1,1,6,4,8,9,3,16,0,0,0,0,8,10,0,6,5,45,12,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2322555383145325,0.0,0.2916984165343991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16936051003668612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2687392786457408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22125866424404056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20289037928640127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2941811910346777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2242658965208361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15312890449881114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20844609937955533,0.0,0.0,0.0,0.0,0.2369629789519872,0.0,0.0,0.0,0.2847873001001929,0.5735455091132733,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AhSighLumm,2018/04/09,"Things to eat with little time? What are some good meals to eat which don't require much prep? I have recently joined the gym again and the classes fall shortly after I finish work (enough time to eat and change) I've had issues before with having something that is too heavy and essentially, I suffer during the gym class because of it. ALSO I eat salad for lunch at work so I'm trying to mix it up a little bit. Can anyone recommend a good meal replacement shake in the UK for super desperate times?",4.74642857142857,6.025212214285716,5.282244897959185,82.12704081632656,69.71428571428571,7.6408163265306115,24.20408163265306,7.957251820313856,1.3073306122448982,399,10,74,5,7,128,73,98,0.073,0.802,0.125,0.7383,0,0,1,0,0,0,8,0,0,0,4,4,5,0,1,6,0,7,8,0,0,0,7,8,5,0,0,0,0,0,0,0,0,0,0,0,0,6,5,8,1,0,2,0,2,1,2,0,0,1,0,4,3,13,7,4,15,0,1,0,0,0,6,0,1,7,46,10,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12893795310472972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11273784606555425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0982861260017877,0.0,0.1371973876843775,0.0,0.0,0.0,0.17602465143084645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17056311047279768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6599263475184443,0.0,0.0,0.0,0.16659676507988375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27046914218682444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16828533788828134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32319559987568025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11852478947709487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15919811306371093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12412502248793313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10711602531729687,0.0,0.0,0.0,0.28204873570359035,0.0,0.0,0.0,0.0,0.10946660747502787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2347590544251801,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Redditshukla,2018/04/09,"Weight training tires me like hell I am obese and whenever I train with weights, my heart rate raises like anything. With exercises such as chest press, deadlift, dumbell rows, I start sweating and panting to a level of discomfort. And i like the feeling. Its like I just ran a sprint. But I can't actually run a sprint because of the extra weight which makes me injury prone. Does that mean that my body is burning fat like I am doing a cardio? Can weight training for me be considered a cardio because it increase my heart rate to a very high level? ",4.0059047619047625,6.134523304761906,4.3561904761904815,84.6104761904762,73.09523809523809,6.571428571428571,28.809523809523807,7.3871296695380915,1.7290952380952374,437,18,80,5,9,137,69,105,0.095,0.7509999999999999,0.154,0.5362,0,0,0,0,0,0,11,0,0,0,0,2,7,1,1,8,0,7,15,6,1,0,10,12,5,0,0,2,0,6,5,0,0,6,0,0,0,5,5,6,0,2,1,0,3,1,2,0,0,1,6,13,5,8,10,2,7,1,0,0,0,0,3,1,0,6,48,18,0,0.0,0.0,0.14319479775004232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12075259870140045,0.0,0.0,0.0,0.0,0.0,0.0,0.17889984206680332,0.0,0.0,0.0,0.0,0.0,0.0,0.16299247058448482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12841112296204504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07419497440411182,0.10482942003067668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3477696884840303,0.0,0.15503640372230354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3584430652602925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0979485334731542,0.0,0.0,0.1598403391284216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1038616773505492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16865336449618287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12107394451090694,0.0,0.0,0.0,0.7147477977818625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nontanu,2018/04/09,"What to do after a big cheat day? Hello everyone, this is my first time posting here so I'm not sure if this is the right place to post this. So anyway, I had a really big cheat day yesterday and today I feel just so.... beaten. I had around ~5,500 calories worth of food, and my daily intake is supposed to be 1200. Before this monstrosity took place, I was at 61,3 kg and after I'm at 64,9 kg. So how do I get back on track? Do I just go back to my normal diet and working out at the gym normally, or should I cut back on a couple hundred calories and push myself to burn some extra at the gym? I really want to get back at my previous weight as soon as possible. Any and every reply is appreciated, thanks guys.",2.8006511056511063,3.850939040540542,4.885651105651106,83.99890663390666,74.13513513513513,7.8142506142506125,22.23832923832924,8.296473431620573,1.105478378378378,550,13,117,9,11,191,89,148,0.091,0.8440000000000001,0.065,-0.6089,0,0,0,0,0,0,23,0,0,0,3,16,6,4,0,6,0,12,3,0,1,1,21,21,15,0,5,5,0,2,0,0,1,0,0,0,1,5,8,3,0,1,2,1,3,1,4,0,1,4,2,13,2,20,15,2,32,0,0,0,0,2,14,0,3,13,82,18,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10385728464988804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13595638267410665,0.0,0.0,0.0,0.4697400832336219,0.0,0.0,0.0,0.12995653439285595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.168985757793274,0.0,0.19698817410067285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1286762193381034,0.1459339439719887,0.0,0.0,0.0,0.0,0.07722164064461301,0.0,0.0,0.0,0.0,0.12990661555884492,0.18467398251161204,0.0,0.0,0.0,0.1595835544164484,0.0,0.0867963410077043,0.0,0.0,0.0,0.0,0.15122037449238698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2992734020773869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3191273114470482,0.0,0.0,0.17217291108571828,0.2925339828841801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1956772968654948,0.0,0.0,0.0,0.0,0.13042511934783485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14394018494526606,0.0,0.0,0.0,0.0,0.14060737118699515,0.0,0.0,0.0,0.0,0.0,0.0,0.08905435893149767,0.0,0.14476411464931027,0.0,0.16968153826946225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09008033580827507,0.0,0.0,0.18597619998902756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11118459923094523,0.0,0.0,0.0,0.0,0.0,0.0 fitness,wrti,2018/04/09,"I have 3 times a week, 30 minutes each and a gym membership. Whats the best workout I can get from it? Hi All, First of all, I'm not beginner, I've been to the gym for about 5-6 years and even now I workout, but due to lack of time I skip some exercises and instead I prefer do a more compact workout, but one that hits every muscle group. I don't want splits, I prefer full body. As I said I've got 30 minutes each session for the workout only. The gym is pretty good and have almost anything I can imagine. Whats the best I can get from it? Thanks in advance!",2.1080899908172626,2.9910151074380167,3.9888705234159794,90.41037649219469,75.61157024793387,6.369513314967861,25.841138659320478,6.42735559955562,0.7850598714416903,432,15,99,3,9,147,75,121,0.036000000000000004,0.7859999999999999,0.17800000000000002,0.9626,0,0,0,0,0,0,16,0,0,0,4,4,4,0,0,8,0,9,2,1,0,2,18,17,7,0,4,3,0,0,0,0,0,1,1,0,0,5,6,0,0,3,8,0,1,2,0,0,2,3,1,10,4,11,13,10,11,0,0,0,0,3,2,0,2,8,65,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2346257268572941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1928156105374481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4917838124652451,0.0,0.0,0.26026348970318275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15475829712532768,0.0,0.1974146886615956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19930235903377105,0.0,0.0,0.0,0.0,0.24483263397609786,0.0,0.0,0.19652652635406995,0.1873976003625727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1587732395676267,0.1782018763083826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23837558359158886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2228806690345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2157194277947394,0.0,0.0,0.0,0.0,0.0,0.0,0.2732538868930484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13820099424429289,0.0,0.1879478329380569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.150886741022525 fitness,NormalAndy,2018/04/09,"So I'm having a shit day and I'm going to take it out on the rowing machines later. Should I...? 1. Rip, tear and pound out the 2k. 2. Maintain focus and control - demonstrate my staying power over a healthy 10k. 3. Try and knock out that 5k in under 19:45 and cut a balance between the two. I guess I should do some lifting afterwards if I have any time or energy left- work on my currently seemingly rubbish squats and deadlifts. (I am annoyed that I can't get a PB every time I go to the gym. Childish I know...) What do you reckon to keep my head in good shape. Long, steady state or short power, rip, tear, chew? Or something else.... :-)",0.646354166666665,2.9651232187500014,2.3958125000000017,93.08460416666668,86.34375,4.663333333333333,21.81458333333333,6.079149491110277,0.2988045833333333,484,17,101,4,15,159,90,128,0.086,0.836,0.077,-0.2786,3,0,1,0,0,0,35,0,1,0,4,1,4,3,0,8,0,8,3,2,1,0,22,18,11,0,3,4,0,0,0,0,2,0,0,0,0,4,9,1,2,3,1,0,2,1,3,0,1,0,0,12,1,13,16,1,23,0,0,0,0,1,12,1,7,7,58,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15760810551950835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2599440855394804,0.0,0.0,0.0,0.14946921168994567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1936098664205244,0.0,0.0,0.0,0.0,0.0,0.0,0.19527195635489844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12108761445301715,0.0,0.2634347107834623,0.19439343413080748,0.0,0.0,0.25531520881338743,0.0,0.0,0.0,0.0,0.0,0.2378576907570511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20600332600838744,0.0,0.0,0.12737194884594055,0.0,0.0,0.0,0.2518132834656021,0.0,0.0,0.0,0.0,0.0,0.20510467707037272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21099009523505272,0.0,0.0,0.23790337848820226,0.0,0.0,0.0,0.0,0.0,0.17842397241993724,0.0,0.0,0.0,0.2470305867916321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17425839000751892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2702879985118653,0.0,0.0,0.0,0.0,0.1573531795728555,0.0,0.226400667837382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16872763530077473,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Maxtip1234r,2018/04/09,"220lb and 15 years old So I’m 15yrs old and 220lb and I really want to change myself and lose some weight. The first problem I seem to have is that it’s almost like I’m addicted to food, EX: I’ll eat dinner and get in the fridge and eat another 3-5 dinners and, then a snack or a soda. Also I’m extremely lazy so it’s hard to be motivated to exercise so I was wondering if any of you have tips that could help, thanks. Edit: I’m going to school rn and won’t be able to see what you say for a while but advice is still appreciated.",-0.8335294117647045,1.1248812352941189,2.400630252100844,92.99069327731094,89.58823529411768,6.089075630252101,16.063025210084035,7.447530270364453,0.052586554621848684,413,9,101,8,14,148,80,119,0.062,0.821,0.117,0.7363,0,0,0,0,0,0,10,0,2,0,3,5,4,0,0,5,0,9,10,0,1,0,19,20,17,0,4,3,1,2,1,0,1,2,1,0,0,5,8,8,0,3,1,0,1,1,2,0,1,1,4,6,2,10,15,1,9,0,1,1,0,5,1,0,6,8,55,11,3,0.1779663773099436,0.0,0.0,0.19400962009174555,0.0,0.17390668420182853,0.0,0.0,0.17820761968596766,0.0,0.0,0.14231964763728072,0.0,0.0,0.0,0.12102323929787685,0.18661326378376608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18826482969440525,0.0,0.0,0.0,0.0,0.14209167102607004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3642080666857486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15137810962567205,0.21519764986094156,0.0,0.0,0.0,0.09298008685310068,0.0,0.10114239346201546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15942291791076849,0.0,0.0,0.0,0.0,0.0,0.11928711134062416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08694538252469472,0.0,0.0,0.0,0.0,0.19909885417351011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37349155163964665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17028978820136828,0.0,0.0,0.0,0.0,0.0,0.0,0.11400981839428435,0.0,0.0,0.0,0.0,0.0,0.0,0.14152600628421622,0.0,0.18011147500909275,0.14181616133148062,0.16201390595328855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1421241788082623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1638475296901328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10496918028724647,0.0,0.0,0.21671510314232093,0.0,0.0,0.0,0.0,0.0,0.0,0.1929969446552409,0.0,0.0,0.0,0.0,0.0,0.0,0.11460451213072627 fitness,DarkMountain666,2018/04/09,"Question about warm up This might be a dumb question but anyway. I deadlift at home and my absolute max rep is 176lbs. (Without bar) I'm 6'3"" 160lbs. I now usually start at 40kg/88lbs (without bar) as a warm up and afterwards go to 70kg/154lbs. I reckon this can be quite huge jump but I've done it before many times. I don't usually do 80kg. Should there be a warmup weight between those two or is that jump alright? And how would you suggest to be done? It can sometimes be quite taxing, but I'll manage to do it.",1.109294871794873,3.5131646730769246,2.0861538461538487,95.54217948717951,84.96153846153845,5.005128205128205,23.08974358974359,6.42735559955562,0.4849320512820512,402,15,86,4,12,126,69,104,0.022,0.862,0.117,0.8176,0,0,0,0,0,0,17,0,1,0,2,5,4,1,0,3,1,17,3,0,1,0,16,20,9,0,2,6,0,3,0,0,3,0,0,1,0,7,3,3,0,3,2,1,3,3,1,0,1,2,3,6,3,12,10,0,14,0,0,0,0,4,5,1,4,6,57,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15216946176914506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3660062757144733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10163207688154233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17937907072482498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18130352988063875,0.0,0.0,0.0,0.0,0.0,0.1897082543708366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40065658677973415,0.3804111934310892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17686547051725265,0.0,0.12657538304300142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10427604837350302,0.0,0.0,0.0,0.0,0.0,0.0,0.17468897709986828,0.0,0.0,0.0,0.39390756787477293,0.0,0.0,0.0,0.0,0.21776433471710765,0.0,0.0,0.0,0.0,0.0,0.3447676325112833,0.0,0.0,0.0,0.0,0.12703428460966232,0.0,0.0,0.0 fitness,kitesh,2018/04/09,"Results of only doing weighted pull-ups for back this past year... Note: Only referring to my upper back ... This past few years I've been training less and less thanks to my projects (I study applied math's) and work, I lost a good amount of size, and right now I'm training once or twice a week (also missing a few weeks) In the hopes of still getting a good session I'm only doing weighted pull-ups for upper back and... I think this will be my go to when I start to train 4x a week again. ----- ----- Other info: I'm only doing one leg movement, one push movement and weighted pull-ups I'm eating at a 200kcal surplus (it's more aligned with my goals) ----- ---- *edit: added pic: [IMG_20170622_193357.jpg](https://postimg.org/image/hjkwxng6f/)",2.161382567625587,4.948476722627738,2.3675397166165766,92.44215543151569,84.69343065693431,3.807471017604122,21.927436668097897,5.0885558068054335,0.04747179046801176,569,19,105,2,17,172,83,137,0.034,0.882,0.084,0.7538,0,0,0,0,0,0,58,0,0,0,3,9,6,0,0,7,0,6,5,1,1,0,12,18,8,0,1,1,0,3,0,0,1,0,0,0,0,5,6,4,0,3,0,0,4,0,2,0,3,2,3,8,4,12,14,6,24,0,2,0,0,0,5,0,2,15,60,13,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10993162037838212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31710892304531924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14066217697391986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0718203830628832,0.0,0.07812517376774812,0.23060014795486897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1365348917575475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15006052759240432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14639694987466975,0.18630122464793847,0.4181967676822705,0.0,0.0,0.0,0.0,0.2624539654477773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11739533019974235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09729923955484653,0.0,0.10978063486468673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12656035011931205,0.0,0.0,0.0,0.08808275017832701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3308011306720124,0.502190165119469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10007698520890422,0.0,0.0,0.0,0.0,0.0,0.1770473709057225 fitness,Ju4n3n3,2018/04/09,"I just fractured my wrist and I'm not sure what to do as far as exercise. I fractured a bone in my wrist, can't really do any of the exercises I've been doing (basically 5x5 with some added exercises). I'm just wondering how to work out for next two months or so? I figure that I'm not going to make any gains whilst it heals, however I'm just unsure whether there's any way to maintain my strength and fitness level! Thanks",2.8393506493506493,4.296002545454545,4.599220779220778,84.47954545454547,74.68181818181819,8.21038961038961,26.20779220779221,8.841846274778883,1.8593292207792207,336,12,72,7,7,114,62,88,0.046,0.8270000000000001,0.127,0.7864,1,0,0,0,0,0,8,0,0,0,3,6,3,0,0,2,0,5,7,3,2,1,17,13,8,0,0,7,0,0,0,0,0,4,0,0,0,3,4,0,0,2,3,0,1,3,0,0,1,1,0,6,3,11,12,1,10,0,0,0,0,0,5,0,3,3,41,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5856325174079052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16314297662570254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19161497088666987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22912878267285,0.0,0.0,0.0,0.0,0.0,0.30529187225795273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1838981706952052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2705509236379035,0.0,0.0,0.0,0.0,0.26428654485475706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2804161892803701,0.0,0.0,0.0,0.0,0.0,0.0,0.227855094566721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31130463649297296,0.20898330808509694,0.0,0.0,0.0,0.0,0.0,0.0 fitness,protophenomenal,2018/04/09,"Best types of exercise for mental health benefits? I am trying to find the best type of exercise routine to help with depression. According to [this](https://en.wikipedia.org/wiki/Neurobiological_effects_of_physical_exercise#cite_note-Physical_activity_intervention-17) 4 year old meta-study, the answer to this question is not yet known. Does anyone know of any new research on this topic? I was told by a mental health professional that cardio has a better anti-depressant effect than lifting weights. Does anyone know if this is true? I would also like to know how frequently exercise needs to be before it stops having a beneficial psychological impact. At the moment I try to go to the gym 6 days a week, however I am finding it hard to find the time for this. Would I lose any psychological benefits if I only went, say, 4 times a week? And is it more beneficial to exercise for, say, 20 minutes on two days, or exercise once for 40 minutes? Also, what about intensity? Is it more beneficial to get my heart rate up to 160-170 as opposed to, say, 140? If so, by how much? ",7.549206088029621,9.340567524064175,8.003957219251339,63.29878650761003,63.598930481283425,10.459728506787332,30.962155491567263,10.560738912317856,3.5435301522007405,865,31,138,22,13,285,115,187,0.048,0.7759999999999999,0.17600000000000002,0.977,1,0,0,0,0,0,41,0,0,0,5,7,9,0,0,10,0,12,10,1,3,1,25,20,11,0,6,5,0,2,1,0,2,8,3,0,0,10,2,1,2,10,6,0,2,1,2,0,1,3,5,8,7,30,14,5,19,0,2,0,0,6,4,0,5,14,88,18,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.193341870522572,0.0,0.0,0.0,0.16441060564025034,0.0,0.0,0.0,0.0,0.16904988416634387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10286342743537397,0.0,0.2537207159368697,0.10691212327706293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15592043021843824,0.0,0.2082345192041175,0.0,0.0,0.0,0.0,0.0,0.2115729026401908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3314575093332189,0.0,0.0,0.0,0.0,0.0,0.06315692953142409,0.0,0.06870119433865703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10828836940206238,0.0,0.0,0.2569881957475417,0.0,0.14324818743425585,0.08102603406737624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1993041460238986,0.0,0.0,0.0,0.0,0.0,0.0,0.05905784327638253,0.0,0.0,0.0,0.0,0.1352383368138823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2436453907967312,0.0,0.0,0.0,0.0,0.0,0.08886368966235349,0.08963399520712907,0.0,0.11675057377878803,0.0,0.0,0.0,0.0,0.0,0.1268474810351329,0.1287375735486472,0.0,0.09193777121619194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13541780742855467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2883955578535164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10106448296857166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14097692941029102,0.0,0.0,0.11550989510648102,0.0,0.1641446768725359,0.0,0.1180861567804766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19393179491932555,0.14720421286741822,0.0,0.1120607302467116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17174512894807695,0.0,0.0,0.07784536820296745 fitness,apoorvswarup,2018/04/09,"Need recommendations for 50-55 minute workout sessions for weekdays. Have an hour for my workout before rushing for work. Would love recommendations on how to best utilize my time given the paucity of time. I'm starting gymming again after a gap of almost 5 odd months and am a relative noob. The gym I've joined only opens at 7am unfortunately and thus leaves me with a slightly narrow window. I typically start my workout with 10 minutes of cardio usually on the rowing machine. I currently don't do post workout stretches again due to lack of time. I would have 5 days in a week for my workout so would love suggestions on how to incorporate a workout regimen for the entire body/all major muscle groups. ",7.23,7.8853818484848475,7.740454545454551,68.95568181818183,63.84848484848485,9.630303030303034,36.95454545454545,9.516144504307137,3.6988,572,27,93,10,8,189,87,132,0.061,0.8420000000000001,0.097,0.8268,1,0,0,0,0,0,10,0,0,0,2,5,3,0,0,10,0,8,3,0,3,0,14,15,5,0,5,0,0,0,0,0,3,1,0,1,0,0,5,0,0,0,8,0,1,1,0,0,0,1,0,8,3,21,11,3,25,0,0,0,2,4,8,0,1,15,56,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20759082555932956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1764053764034462,0.0,0.21755885212125226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13369767500189306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20415840020800405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2195111521104217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3742103889038266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1654727098480993,0.0,0.0,0.1537175948467443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15766844972452185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19854548908438693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29346989638414483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36265204626467895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2283224635588647,0.0,0.0,0.0,0.16629142219100698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15092400831734867,0.0,0.0,0.44180081598843984,0.0,0.0,0.0 fitness,earthlovinghippie,2018/04/09,"Fasting for a day I have ibs. I'm currently quite ill and I'm wondering if it will hinder any of my weightloss/muscle gain goals if I stick to liquids tomorrow to clean me out a bit. I know your body detoxes itself and stuff but I feel quite heavy and feel like I need to give my digestion a break. ??",2.4390476190476167,3.7837767142857146,3.933523809523809,89.30314285714289,75.50793650793649,7.5796825396825405,25.29841269841269,8.238735603445708,1.4082279365079358,235,8,52,4,5,78,46,63,0.035,0.835,0.13,0.6822,1,0,0,0,0,0,6,0,1,0,4,0,1,0,0,3,0,2,4,1,0,0,12,10,6,0,3,3,0,2,1,0,1,3,0,1,0,3,4,1,0,4,0,0,0,0,0,0,0,0,2,9,1,6,9,1,6,0,0,0,0,2,1,0,3,5,29,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18266535336505627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29325470563316786,0.2983673487941476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1732325014664988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2716365698049825,0.1918964478421644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2576770815757001,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14762211605836312,0.0,0.0,0.0,0.0,0.0,0.0,0.13123024234414102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1991723750943183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5714037967381396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3074964452907055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2912982275003794,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,goodnitesaigon,2018/04/09,"All the time in the world, looking to maximize results For the next month or so I basically have unlimited free time to dedicate to gym, fitness, healthy habits. Started at 245lbs 3 years ago currently 195, 6'2"", Male, 30 Wanting to cut bodyfat %, and building aesthetics. Currently at around 22% bodyfat. Daily diet is around 1500 cal, 150g protein, 65g fat, and rest carbs (40/40/20). Really stuck to my diet this week, did have a cheat meal though. Quitting smoking cold turkey tomorrow. Picked it back up a couple of months ago, but was able to quit for several years prior. Started Metallicadpa's PPL last week with some LISS cardio about 2-4x week and really like it. Before I was doing my own PPl for the past 2 months basically w/e I felt like doing at the gym with high reps/low rest 5-6days/week. Was seeing results but I wanted to get better at compound lifts especially squats. OHP 95lbsx5/Bench 155lbsx5/Squat 135lbsx5/Dead 200lbsx5 The gym I go to has pretty much everything you can imagine, so no real limits on what I can do. Basically, since I have an abundance of free time I am looking to be as efficient as possible to maximize the results I see with the goal of improving aesthetics as previously mentioned and improving my big three, mainly squats. Was thinking adding more volume to squats and accessories since time is basically not an issue. So fittit. If you had all the time in the world what would you do?",4.712634996582366,6.840965642857146,5.450266575529735,77.52212576896788,71.14285714285714,8.595762132604241,30.511961722488042,9.218907990703514,2.9326526315789474,1135,49,197,25,22,368,165,266,0.033,0.833,0.134,0.9828,2,0,0,0,0,0,45,0,3,0,5,8,7,2,0,14,0,21,5,1,4,2,30,34,16,0,4,5,0,1,2,0,1,2,0,0,1,5,10,4,1,3,3,2,1,2,2,0,1,8,6,15,7,34,24,9,41,0,0,4,0,5,15,0,3,27,115,20,1,0.11954474289763485,0.0,0.0,0.0,0.0,0.0,0.21193840332341787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21284033227238236,0.0,0.0,0.0,0.09192252823167943,0.0,0.0,0.0,0.10172377131953028,0.0,0.0,0.10572761039247053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13227398423888334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1074391066268741,0.0,0.0,0.0,0.0,0.0,0.1147817003008395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06245719413670747,0.0,0.06794003229840705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12630558433318148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12477365288586095,0.0,0.0,0.0,0.0,0.0,0.0974449208858634,0.0,0.0,0.0,0.0,0.0,0.11680704588315965,0.0,0.0,0.0,0.20077495184232136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2862584197725542,0.0,0.08787914102417241,0.0,0.0,0.0,0.12713719027717382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1141189838654036,0.0,0.0,0.0,0.0,0.0,0.13476873568940154,0.0,0.12161998063774695,0.0,0.0,0.0,0.0,0.0,0.2543010982497945,0.0,0.1360680890924192,0.15316684683662712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1905233651587525,0.0,0.0,0.13505153241610113,0.0,0.19777729333242086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1692287686327218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07659944424364955,0.11745210293511428,0.0,0.34853750468483674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14102117331702554,0.0,0.3835663276990008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08492115544824548,0.0,0.0,0.15396578999544605 fitness,greatpersonlol,2018/04/09,"Is it okay to do this machine only routine every day? Hello, I'm a poor student living in dorms, and we have a little gym that all residents can use. Unfortunately, there are no free weights there at all. I understand that free weights are in many ways superior to machines, but I only have access to machines, and I feel like doing that is way better than not doing anything. + they would get me at least a little bit stronger before I can afford going to a better gym. &nbsp; I'm relatively new to fitness, so for the first 6 weeks I did exclusively body weight exercises to get myself a little accustomed to working out. I progressed from doing 3x3 pull ups to being able to do 3x8 now, and decided I want to try out the machines. &nbsp; This gym has very limited options, and so after spending some time researching online, I found this routine that I could do. I want some critique on it. &nbsp; **Day A** * Seated rows * Lat pulldowns/Pull ups (switching it up sometimes) * Incline chest press (the only option these machines have) * Shoulder press * Bicep curls * Tricep extentions &nbsp; **Day B** * Leg extensions * Leg curls * Body weight squats &nbsp; **This is how I will try to progress:** ""Use a weight that allows you to just reach 2x10 reps for each exercise. When you're eventually able to rep that same weight to 2x12 reps, add enough weight at the next session to drop you back down to 10, and then work to progress the new, heavier weight up to the higher rep count. On workouts where you're unable to reach the rep target(s), remain at the same weight on subsequent sessions until you reach the higher rep count(s). After a month or so, add a 3rd set to all exercises."" &nbsp; Considering how limited my options are, is this okay? The thing is, I want to be going to the gym every day, because I started really enjoying it. That's why I want to do legs on a different day, so I have an excuse to step into the gym. Thanks!",1.6534510209356412,4.421134032876715,3.1309175497544617,84.8816179891445,90.86301369863014,5.823210131817008,23.59912121995348,7.281374121172456,1.5005812871543034,1522,61,271,28,53,496,189,365,0.037000000000000005,0.825,0.138,0.9857,2,0,0,0,0,0,87,1,3,1,10,13,10,0,0,23,2,28,21,9,5,3,43,45,16,0,6,4,0,12,1,0,2,3,0,1,0,18,12,9,2,4,9,4,4,2,0,0,1,2,12,23,12,49,38,12,51,0,0,0,0,7,23,0,6,21,175,41,7,0.12825342046540214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4168875824716504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.052770818571692434,0.0,0.0,0.0,0.0,0.049309481863353564,0.0,0.03909104735524925,0.0,0.05456710725264461,0.0,0.0,0.11342972799798474,0.07000975890177323,0.14246063747307178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05119996008290925,0.0,0.0,0.20678211514858905,0.0,0.0,0.0,0.0,0.06699876351864491,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06626003382054775,0.0,0.0,0.0,0.10805903826676838,0.0,0.0,0.0,0.0,0.0,0.03242439148570755,0.0458121346033642,0.0,0.0,0.0,0.054546146964790425,0.0,0.07031162785120337,0.0,0.0,0.06700711872845456,0.0,0.0728893744517225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03132907145444785,0.1928154310332459,0.05662505999126913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06501441909079478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05118532830323976,0.0,0.0,0.0,0.0,0.1238679526831336,0.06819948383414362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14631375837660887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.041081212633329534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0634229561358762,0.0,0.04538921556107202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.059039259087036375,0.0,0.0,0.04260293683880032,0.0,0.0,0.0,0.03739280043003115,0.0,0.0,0.0,0.0,0.08707565372038295,0.0,0.0,0.06675816690214413,0.0,0.11076977657422454,0.0,0.05291125183436842,0.15129438064407486,0.1018015954601003,0.051438578885140016,0.7028015150439851,0.0,0.0,0.057864381713291224,0.0,0.0,0.0,0.0,0.09337001758967826,0.0,0.0,0.04555377506411069,0.0,0.0,0.0 fitness,Carconzo222,2018/04/09,"Increasing workouts I'm currently going to the gym every day except Sunday. Workouts are only about 30 minutes each and I've been doing this for about 4 weeks, but it's not as hard as it used to be. Would it be better if I increased the time at the gym during each visit or go twice a day? Or would increasing the intensity of each workout be best? Any recommendations would be great.",2.9625187969924838,5.148188710526316,4.636390977443612,81.15973684210526,76.36842105263158,6.974436090225563,24.01503759398497,7.957251820313856,1.4674195488721795,306,10,57,5,7,103,54,76,0.0,0.767,0.233,0.9672,1,0,0,0,0,0,6,0,0,0,2,2,3,0,0,5,0,10,0,0,1,0,14,14,7,0,4,6,0,1,0,0,3,0,0,0,0,4,4,0,0,0,5,0,6,1,0,0,1,1,1,1,3,10,6,7,13,0,0,0,0,1,1,0,3,6,41,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1762970870419285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27206409810166204,0.2292832123549989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3343861857425744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21842707247113027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2946724851730975,0.0,0.0,0.2858211170932091,0.0,0.0,0.0,0.0,0.23223470300787136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19716929076957104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1511692138007992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22390647190157187,0.0,0.0,0.0,0.0,0.20795258551568527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5524856349006803,0.0,0.0,0.0 fitness,Konniving,2018/04/09,"Pure bodyweight performance question Hi everyone, &nbsp; I had an accident and thus I'm out of the gym for a while. I can do a few bodyweight exercises in the mean time without injuring myself further, but this question relates directly to push ups. I used to be able to do 5 sets of 20 push ups with a minute rest between each set. I switched to lower reps and more sets for a more hypertrophic workout (my thinking was this means more reps overall) and started doing 10 sets starting at 13 reps and working down to 8 reps. &nbsp; I feel like my shoulders, chest and triceps look a bit better than they used to, but after trying my old routine again today I was only able to do 2 sets of 20 before being reduced to 10 for the remaining 3 sets. &nbsp; If I'm looking for aesthetic improvement first and perforance second am I better of doing one routine consistantly or should I alternate between the two every time I exercise to keep my muscles guessing? &nbsp; Sorry if this is a dumb question. I feel like I should know the answer to this, but I'm just really unsure. ",11.130970873786405,7.625669160194175,10.835024271844663,63.244381067961186,58.85436893203884,13.795145631067962,46.62378640776698,11.698219412168324,5.510933980582527,861,43,146,18,8,286,121,206,0.067,0.8440000000000001,0.08900000000000001,0.7587,1,0,0,0,0,0,27,0,0,1,5,4,5,1,0,12,0,15,6,3,3,1,35,32,13,0,4,8,0,2,2,0,2,3,0,0,0,4,9,0,1,10,4,0,2,1,1,0,4,3,4,17,4,30,25,7,25,0,0,2,0,5,7,1,7,12,103,21,1,0.239570182944866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5191483862587942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1019282902541745,0.0,0.0,0.21188035835031946,0.13077429582120412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10092410585415727,0.11445978817923147,0.0,0.0,0.0,0.0,0.12113388277550692,0.17114898656419822,0.0,0.0,0.0,0.10188913761420916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13195678294750798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10647049309319538,0.0,0.0,0.06583075362247501,0.0,0.0,0.0,0.0,0.0,0.0,0.11704189022950152,0.0,0.0,0.0,0.20117861638131151,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26096216163269503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12569430347907715,0.0,0.08116947804425405,0.09110195978773372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4025601496654461,0.0,0.0,0.0,0.07673739686980625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1340896029535067,0.1695690085493407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07675344990553011,0.0,0.0,0.13969530024752838,0.0,0.11354226061275025,0.0,0.0,0.08132621420987117,0.0,0.1170126289140272,0.0,0.0,0.2069117185518464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.115468553638468,0.0,0.0872049732254852,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mcflizzard,2018/04/09,"How do I get fit as a college student? Closing in on the end of my freshman year and remembering the high hopes I had at the beginning of the year (I’m assuming we’ve all been there) and one of those hopes was becoming very fit and healthy. Going in I wasn’t unhealthy and probably considered fit amongst many but my goal was to become more lean and cut than I am and I find it very difficult on a college campus. For most of the year I go to the gym about 5 times a week and primarily do strength training, the days I don’t work on weightlifting I play basketball for a few hours. I’m probably not the most avid weightlifter but I do try to lift for at least an hour and a half and split my days up into muscle groups. Outside of the gym is where I probably lack the most. Eating healthy just isn’t always an option. More often then not the healthiest thing I can get is a chicken burger. I usually eat cereal/granola bar for breakfast and I used to eat salads for lunch (until I realized the vegetables are probably unwashed after ingesting a worm) and dinner is sometimes a protein shake after the gym with pasta or something. Any tips would help.",4.981630276564772,5.7035399432314415,5.770986899563319,80.87907132459972,68.78165938864629,9.250771470160117,31.86055312954876,9.3871,2.7947482387190687,913,38,179,18,15,299,134,229,0.07400000000000001,0.8109999999999999,0.115,0.8092,0,0,1,0,0,0,16,0,0,0,3,6,7,1,1,23,0,17,11,0,2,1,36,27,18,0,4,6,0,2,0,0,1,1,0,0,0,3,14,11,0,4,7,0,3,5,3,0,2,5,2,17,4,30,21,9,34,0,0,0,0,2,15,0,9,16,123,20,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10337361209567138,0.0,0.0,0.0844841744845563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2744159649161949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1602428113561636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3813707767996611,0.0,0.0,0.11003548394746517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11354869289473846,0.0,0.0,0.0,0.0,0.0,0.12981549538518042,0.0,0.1412114180153244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0832722143840087,0.13126127603681526,0.0,0.24678710771215534,0.2446932305355657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12595496092965516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08418496510719888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5357860944147212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14073422721054404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09564230195183594,0.1228717578939128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08253632532693696,0.0,0.0,0.0,0.07244252556709861,0.0,0.0,0.0,0.0,0.08434752410044903,0.0,0.0,0.0,0.0,0.10729929664609206,0.13682748580302412,0.20501404921360333,0.0,0.0,0.09965395806592894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0904446819795877,0.0,0.0,0.08825309890695845,0.0,0.0,0.2400101250571861 fitness,donsky13,2018/04/09,"Quad exercises that don't hurt my left knee? So I'm having patellar tendinitis on my left knee from squatting too much I think. It's a sharp pain whenever I put pressure on it and it's pronounced even when doing air squats. I've resorted to stiff leg deads for the past week and would just like to know what else can I do to train my quads. I know I should be resting but damn I get so restless if I don't get a workout in. Also I've been doing upper body workouts a lot now so I guess focus on that? I really need help with what to do. Any advice from people who have gone through this sorta experience is well appreciated.",1.8846666666666683,3.8114962615384655,3.61192307692308,88.46224358974361,78.69230769230771,6.487179487179486,22.371794871794872,7.492282038375204,0.8084871794871797,494,15,106,7,12,165,91,130,0.08199999999999999,0.8029999999999999,0.115,0.6463,0,0,0,0,0,0,8,0,0,0,0,10,7,1,2,4,0,14,7,4,0,0,16,23,9,1,4,3,0,1,1,0,2,3,0,0,0,9,3,0,1,3,3,0,2,2,5,1,0,2,1,12,2,13,18,3,14,0,1,0,0,2,8,1,4,5,69,21,0,0.0,0.0,0.0,0.0,0.0,0.2012523305385982,0.0,0.0,0.0,0.0,0.0,0.16469844675546802,0.0,0.0,0.0,0.14005332267597845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22876444715342964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17204511789332094,0.0,0.0,0.0,0.0,0.13602828550657384,0.0,0.0,0.0,0.0,0.20145899320511546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21520114949866934,0.0,0.0,0.0,0.0,0.0,0.22687756575819104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13804420037505055,0.0,0.0,0.0,0.0,0.0,0.220474144405578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2263698886905367,0.0,0.0,0.0,0.4475313871333894,0.0,0.0,0.10061695410371546,0.0,0.0,0.0,0.0,0.0,0.0,0.17509165064171384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15139722834781294,0.1527095992937313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21914572793158008,0.0,0.0,0.0,0.19660294419967672,0.14278006389502684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2070370186393574,0.0,0.0,0.0,0.0,0.13193708891317482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13196468941681475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16520097438482145,0.0,0.1851741278267269,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1463012429698384,0.0,0.0,0.0 fitness,bojanglez34,2018/04/09,"Just now getting a gym membership after working out a little in my garage with basic equipment Im a newbie at lifting weights and was wondering what are some good programs to do for mass while I’m still in the newbie gains area lol. I’m 5’7 150lbs 20 years old. I’m currently cutting and trying to get as much protein a day as I can. I honestly don’t eat a lot but i guess when I do it’s high in calories etc which is why I still have a gut. What type of lifting should I be focusing on? I have been using all bodyspace and using there picked out programs and the one I’m currently doing shortcut to size 12 weeks isn’t good from What I hear. Any advice? https://imgur.com/KH94YvF",1.313246402877699,3.762955805755397,2.6542401079136693,91.50639613309356,84.46762589928058,5.4893884892086335,23.07598920863309,6.9077264865688965,0.8304276978417269,543,20,110,7,16,175,95,139,0.01,0.895,0.095,0.8594,2,0,0,0,0,0,12,0,0,0,2,6,4,1,0,8,1,14,3,1,3,1,18,25,9,0,1,2,0,1,0,0,1,0,1,0,0,5,7,2,0,1,1,0,0,2,1,0,1,2,2,9,3,17,21,5,23,0,0,0,0,1,11,0,4,12,71,14,4,0.0,0.0,0.0,0.0,0.0,0.1857291754302757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12925061820285838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12257610704436853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19448379520621006,0.0,0.0,0.0,0.0,0.211972553390488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19860208297249834,0.0,0.0,0.31883476364575075,0.0,0.0,0.2093778645898233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21421690375410246,0.0,0.0,0.20081395335117727,0.0,0.0,0.0,0.0,0.0,0.0,0.2053026574241532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19049491536178814,0.0,0.0,0.0,0.0,0.0,0.16158634193890478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13971953670407578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1994410917400392,0.0,0.12879286386920374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3035720755635691,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12904155956280794,0.0,0.0,0.0,0.0,0.3283100180324174,0.0,0.0,0.0,0.0,0.15245856120352533,0.23144778818965725,0.0,0.0,0.17150396788058447,0.0,0.0,0.0,0.20611722634985155,0.13836947724641105,0.0,0.0,0.0,0.0,0.0,0.12239553434257827 fitness,MasseyFerguson,2018/04/09,"Normal / skinny guy workout? I am 34 year old male, about 173 cm tall and weight 64 kg. Rather skinny overall, bit of beer belly. The plan is to get fit, like think of Brad Pitt in a movie Snatch kind of fit. Especially as i am only medium height, i dont want to get too bulky and too much muscles. I am total rookie at gym, so i am bit afraid of using bigger free weights. Could you link me with a training program which would work towards that goal?",1.4460024154589348,3.4820522717391285,2.6336231884057995,94.38770531400968,80.63043478260869,4.523671497584541,18.917874396135264,5.033348758259628,-0.4934531400966185,347,8,75,1,9,111,74,92,0.013,0.865,0.122,0.8732,0,0,1,0,0,0,13,0,1,0,3,5,4,0,1,3,0,8,5,2,1,1,12,13,4,0,5,1,0,2,1,0,1,0,0,0,2,2,3,5,0,2,3,1,0,1,1,0,0,0,2,7,4,12,11,4,10,0,0,0,0,3,8,0,0,3,40,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4630108385271196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1693059426458218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2485228883500489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2215764110349064,0.0,0.0,0.0,0.0,0.0,0.0,0.20996441630782495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22081910329267168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10359769746352132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15588232022035745,0.0,0.0,0.0,0.0,0.0,0.20776553885203808,0.0,0.0,0.22251247650187456,0.0,0.0,0.16127479229730685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13587409887183113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18314449278082845,0.0,0.0,0.12507352393674653,0.0,0.0,0.5164434277976124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15437608561880742,0.0,0.0,0.15063536799278607,0.0,0.0,0.13655427385463825 fitness,ejthedj420,2018/04/09,"Getting back into the gym after an over two month hiatus during which I went to the gym a total of two times. DOMS and workout exhaustion are overwhelming. Need tips. Background, I'm a recovering addict, got clean for almost two years then had a short relapse recently which kept me away from the gym. I lost 20 pounds. Been clean for over a week and now I'm back to the gym addiction. I'm ready to leave this demon behind for good and moving away from this big city I live in, (that has super easy access to my drugs of choice) to start fresh. I've had three gym sessions so far and DOMS is so bad that I can barely get out of bed after squats and workouts are so exhausting I can't get to my accessories. I am either going to do Phraks GSLP or an upper, lower, upper, lower, arms, routine. I tried two days of GSLP but I was just too exhausted after only squats so I may just go with the upper lower. The problem with the exhaustion I'm having is I can't finish the workouts I want to do. Yesterday I did squats, OHP, and pull ups. I had planned to also do leg presses, lat raises, and cable rows for accessories but I was so exhausted I was about to pass out. Couldn't even make it to the treadmill or the sauna. I needed to leave and I passed out as soon as I hit my bed, before I could even eat. Part of my relapse was very heavy cocaine usage so that explains the cardiac exhaustion I have. I am planning on doing 10-20 minutes of cardio each session to rebuilt my stamina. Will this be enough cardio? How long will it take to notice an improvement and be able to finish full body workouts including the accessories? Should I leave out accessories for now until my stamina gets better? Or should I go with the upper lower so I'd have enough energy to *include* the accessories? My goal is to gain back the weight and strength I lost. Previous PRs: Bench 235x7 Squat 295x5 Deadlift 375x1 OHP - didn't do this exercise regularly before but it was 95x5 whenever I did. Row 225x8 Pull ups bodyweight 150+45lb plate for 5 reps. Now: Bench 135x10 Squat 165x5 Deadlift don't know yet OHP 95x5 still, surprisingly Row don't know yet Pull ups bodyweight 130x20 Fuck. I fell off so bad. Please help me. ",1.9293837123991224,4.386644436781612,3.0747468818782093,89.50292002934704,81.64367816091955,5.909024211298608,21.209342137441915,7.211369081168443,0.7196157984837371,1730,52,342,24,47,555,221,435,0.115,0.774,0.11,-0.29600000000000004,4,0,2,0,0,0,50,0,0,0,9,26,18,1,1,22,0,42,18,3,2,1,45,69,30,0,8,9,0,2,0,0,5,12,0,4,0,12,19,2,1,3,10,0,11,6,13,0,5,17,2,35,5,57,42,7,60,1,3,0,1,2,23,1,5,26,222,47,3,0.10329838907627152,0.0,0.0,0.2252209830160655,0.0,0.0,0.0,0.0,0.10343841523849888,0.0,0.0,0.08260768442361427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1941044738243801,0.2382902549118729,0.17249968020418496,0.0,0.0,0.17579864163609996,0.0,0.0,0.09135903068341407,0.0,0.11474122330886945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08247535821098301,0.0,0.0,0.06661891529168379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1197933362604515,0.10570004049612976,0.0,0.0,0.0,0.21346969863149184,0.0,0.13645522350913472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09549769617294722,0.2158765792342836,0.0,0.1761205650730666,0.08664178779830213,0.08261715823172287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06923873276123506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1135401863001219,0.0,0.0,0.3281342367655318,0.0,0.0,0.0,0.0,0.0,0.0912143700685666,0.09141582372176546,0.0,0.0,0.2255247883207239,0.0,0.0,0.0,0.06895247683354809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08245178863656241,0.10978983985421367,0.0,0.15318889322183998,0.0,0.0,0.0,0.0,0.0,0.0,0.11760590062044805,0.0,0.0,0.0,0.07856307969618996,0.0,0.0,0.0,0.1118620890150721,0.0,0.0,0.0,0.0,0.11339061128169335,0.0,0.0,0.0,0.0,0.0,0.09884260759382194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10199469720230492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07311513146207571,0.0,0.08249422695227931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07766753294221725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06023412137401383,0.0,0.0,0.0,0.0,0.07013282549844549,0.0,0.4036300651381237,0.0,0.0,0.0,0.0,0.08523198927039291,0.06092806624615959,0.0,0.0828597368542083,0.1257896091468564,0.0,0.09575864157597863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06652077579439822 fitness,SadCasinoBill,2018/04/09,Is there a superior form of cardio for weight loss? After a bit of research I see mixed things about HIIT & different methods I was curious which was the most efficient. I saw that stairs were highly recommended as well. Sorry for such a newbie question. ,3.913829787234043,6.822874851063838,5.1483404255319165,74.89400000000002,77.08510638297872,8.01531914893617,26.421276595744683,8.841846274778883,2.6668927659574466,206,8,33,5,5,68,40,47,0.071,0.667,0.262,0.8674,1,0,1,0,0,0,6,0,0,0,1,4,3,0,0,4,0,4,2,0,0,0,2,6,1,0,0,0,0,1,0,0,0,1,0,0,0,3,0,1,0,1,0,0,0,0,1,1,0,4,3,3,2,7,2,3,3,0,1,2,0,1,2,0,2,1,26,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33518346074812344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3377329658376264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3232076708384806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3268480532395513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3465457601862696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24651400540817975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3462949581115977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20552015087137607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3767081805520662,0.2781451788978083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,adr0961,2018/04/09,"How can I move on from my current basic workout routine? I’ve just recently picked up weightlifting (about a month or two ago) after doing mostly cardio to lose some weight. My routine has been a pretty basic full body barbell workout three days a week M/W/F: Bench 3x8 Squat 3x8 Bent Over Row 3x8 Military Press 3x8 Romanian Deadlift 3x8 I want to see about doing another workout routine that still allows me to go M/W/F. I’ve considered finding another full body workout that I can alternate with this one in an ABA BAB pattern. Any advice would be appreciated!",4.410893042575289,6.548795364485983,5.478442367601247,76.96030114226376,71.99065420560748,7.746209761163032,31.515057113187954,8.515128840125781,2.7824483904465205,452,21,76,8,9,149,78,107,0.027000000000000003,0.894,0.079,0.6588,1,0,0,0,0,0,12,0,0,0,1,5,1,0,0,4,0,8,4,2,3,0,11,11,2,0,2,2,0,3,0,0,1,1,0,0,0,3,1,1,0,1,5,0,2,0,1,0,3,1,4,6,0,12,8,4,17,0,1,1,0,0,7,0,3,8,44,9,0,0.0,0.0,0.0,0.0,0.0,0.20028690529152246,0.18168681916169396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13938147448775434,0.4298419380617236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.45533408769444206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.132183805186899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1873319392464317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1164848670035858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2293005213256845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16359904868951333,0.2178426163087325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13888784068650006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2085204670987299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20237566351923514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16332851266625942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16368325387407126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20021850274877312,0.0,0.0,0.0,0.0,0.0,0.12089214607945142,0.0,0.16440849068495178,0.2495890111269925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14559942295481726,0.0,0.0,0.0 fitness,WingsAndDat,2018/04/09,"AC joint issue? So basically a couple months back I was moving some boxes at work & felt a bit of pain on the front of my shoulder. Didn't think much of it & on my next push day my shoulder was fucked at the end, could barely lift my arm to put my jacket on after. This was about 2 months ago, I've been to physio a few times & while I leave there feeling great after some stretches etc, a few hours later it's back to normal. They discharged me after 4 sessions not knowing what else they could do but still when I lift/push things I get a bit of pain, also been unable to sleep on that side etc. By this point the worst pain comes on side of my delts, with some pain at the rear delts but the front is better. Went for an ultrasound scan last week & the doc said he couldn't find any rotator cuff issues but my AC joint looks wide (his words were wide, don't know if he meant separated?). Haven't lifted anything in 2 weeks but my job is fairly physical & I'm still feeling discomfort, seeing physio again this week & gonna see my GP next week, was just wondering if anyone here has had similar experiences? Hard to find any info about wide AC joints.",5.1975630252100835,5.088782537815128,5.318991596638657,87.20689075630254,68.15966386554622,8.312605042016807,24.56302521008403,7.7094869923839395,0.9321478991596636,916,18,200,9,14,288,144,238,0.126,0.835,0.038,-0.9732,1,0,0,0,0,0,33,0,0,2,2,14,9,1,1,12,0,18,9,4,0,0,29,36,10,0,6,8,0,4,0,0,1,4,1,0,0,8,2,0,0,11,0,0,7,5,7,0,0,13,9,17,2,27,19,11,48,0,0,4,1,6,16,1,6,25,110,25,3,0.0,0.0,0.0,0.0,0.0,0.0,0.07596114578108495,0.0,0.0,0.0,0.0,0.06852818453601912,0.0,0.5570861037310085,0.0,0.11654754650445348,0.0,0.0,0.0,0.0,0.05991812133932675,0.0,0.07051754704351076,0.0,0.0,0.0,0.0,0.1317843384319008,0.0,0.0,0.0,0.0,0.0,0.0,0.07578796763748959,0.18710782210639892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07381641834034561,0.0,0.0,0.0,0.13683682351325835,0.0948170151539926,0.0,0.055264511438029136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07158500775067714,0.0,0.07589803510982718,0.0,0.19113936449550611,0.0,0.0,0.0,0.0,0.0,0.08382361421597574,0.0,0.0,0.08665730848363687,0.0,0.0822781462239079,0.0,0.15664260965334495,0.0,0.0,0.0,0.0,0.07922124668868774,0.04477074427758268,0.0,0.0,0.0,0.0,0.09447617795424247,0.0,0.0,0.0,0.0,0.07676356229958771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08438975654068194,0.0,0.0,0.0,0.0,0.1788812124254429,0.08503648843628386,0.0,0.0,0.0,0.09418860840026824,0.0698507464901665,0.0,0.09073588285218563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07196003719444713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1367977186731554,0.09107746401809096,0.06299377685003152,0.0,0.0,0.0,0.1822696876715565,0.0,0.08396036172075545,0.0,0.0,0.0,0.0,0.0,0.0,0.3647310385694811,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08100702003289295,0.0,0.0,0.0,0.0,0.0,0.0,0.08614453444221128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08151309958732307,0.0,0.0,0.0,0.13657150274405008,0.0,0.0,0.0,0.0,0.0,0.0,0.08575429005065055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1368681290895988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.056930225530618835,0.05490823238922679,0.0,0.0,0.04996792990487743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2749491104790241,0.0,0.0,0.07943771704320178,0.0,0.0,0.0,0.0,0.09292975676787532,0.06238509071911105,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Reddidiot20XX,2018/04/09,"Good ways to shed fat and build muscle at the same time? I want to get in better shape. I've been working out for the past few weeks, but I feel like I don't know what I'm doing. Any help or advice is appreciated.",0.9801063829787218,2.323159723404256,3.052074468085109,94.10875,79.42553191489361,5.5510638297872354,16.00531914893617,5.985473137389443,-0.7993361702127659,165,2,41,1,4,56,41,47,0.0,0.682,0.318,0.936,0,0,0,0,0,0,5,0,0,0,2,0,3,0,0,2,0,4,1,1,0,0,8,9,3,0,1,2,0,1,1,0,0,1,0,0,0,1,2,1,0,2,0,0,0,1,0,0,0,1,1,3,3,6,8,2,8,0,0,0,0,1,4,0,1,4,21,4,1,0.0,0.0,0.0,0.0,0.0,0.338480360450213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23555155368758976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3063466209844802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17514108416624133,0.247455281495097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18097023387671907,0.0,0.0,0.2905286836945712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23217247013220105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1903624204350572,0.0,0.0,0.0,0.0,0.0,0.0,0.16922468823731898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3306606946622006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20197805748226036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20430500496781367,0.27494181049772765,0.2778466475734868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2521701311878981,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jewfro667,2018/04/09,"I run on the treadmill and notice my lower back starts hurting. Does anyone else experience this? I’m not sure how to fix it because it happens a lot more frequently now that I started lifting heavy in squats and deadlifts. I’m not sure if that’s a form thing or just a thing that happens because it’s sore and needs to rest more. I’m pretty sure my form is fine since I haven’t gotten injured yet so I’m a little confused with how to improve this since it’s a recent thing. ",2.101212121212121,4.019175888888892,3.360606060606063,90.56090909090912,77.98989898989899,5.208080808080808,25.141414141414145,5.82211442006289,0.6128868686868696,379,14,78,2,9,123,62,99,0.185,0.731,0.083,-0.7951,1,0,0,0,0,0,5,0,0,0,0,7,6,0,1,6,0,2,2,0,2,3,17,12,8,0,2,5,0,0,0,0,0,2,0,0,0,12,4,0,0,0,0,0,1,3,2,0,0,1,0,5,4,6,11,6,11,0,1,0,0,0,3,0,4,7,51,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1224597445238568,0.1794483802990652,0.0,0.0,0.0,0.0,0.0,0.13466941265750124,0.0,0.2135235735020134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1532634212277493,0.0,0.0,0.0,0.0,0.0,0.14630434941778714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17131742705720254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30974584290087265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18748760008814866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.175533114979847,0.0,0.0,0.0,0.0,0.0,0.14889507095171636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12986174119961866,0.0,0.0,0.0,0.0,0.0,0.0,0.1993944431441758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1781771201790935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17292649216595862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2897499932001256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24792550112505155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4951931722995098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34905938562476296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,shivo979,2018/04/09,"Gym Rookie needing advice. Hey guys, i am wanting to take the next step to a better body and start working out. I tried to work out last summer but i couldn't do it consistently, but i recently bought myself a car so i think i can actually do it now. I am wanting to be consistent with my diet and rest too. I found a workout plan i think should do me well, but wanted your opinion on it. https://www.muscleandfitness.com/training/build-muscle/winter-bulk-how-gain-muscle-4-weeks Its a 4 week routine, if everything works out perfect i can have a better looking body with some more muscles. After the 4 weeks, i can start doing 3-4 days/week and keep my muscle looking just how it is. I was questions this plan because of the 6 days/week thing, should i be getting more rest? Look at the pictures below, and please if you have any advice, i'll gladly take it because i am still kinda uneducated about working out. These pictures are me currently: https://scontent.fykz1-1.fna.fbcdn.net/v/t1.0-9/s2048x2048/30443172_10214080405783093_2235770965671804928_o.jpg?_nc_cat=0&oh=0345835fdce13c9784c3a5175faf5622&oe=5B6668F7 I want to achieve this body: https://scontent.fykz1-1.fna.fbcdn.net/v/t1.0-0/p480x480/30572124_10214080435583838_1260759955791675392_n.jpg?_nc_cat=0&oh=d4069614c2c41fdf34f9dd52d179b6c8&oe=5B5EEC39",12.384784110535405,16.082012694300516,6.975150259067359,67.97118825561316,54.181347150259064,8.255474956822107,30.483246977547488,8.841846274778883,2.608327392055268,1122,34,145,15,15,287,117,193,0.0,0.871,0.129,0.9663,1,0,0,0,0,0,83,0,2,0,10,8,5,0,0,9,0,20,4,3,1,1,34,38,11,0,10,6,0,0,0,0,2,0,0,0,1,10,10,1,1,4,2,1,2,1,0,1,0,3,3,22,5,17,30,5,21,0,0,3,0,5,7,0,6,12,99,32,5,0.0,0.0,0.10048866937448477,0.0,0.0,0.20125180360949868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4462931390301253,0.0,0.07002647799061877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1255451131121363,0.0,0.0,0.0,0.0,0.1821459003435168,0.0,0.34314577228605825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0925472198605973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11290668668272975,0.0,0.0,0.05380014651201544,0.0,0.0,0.0,0.0,0.0,0.0,0.10196136228500638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0915288419156528,0.0,0.0,0.0,0.08393830515402614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2594189982682393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07635459973084124,0.0,0.0,0.10951499756883758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1130355413575736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11535547934399172,0.0,0.0,0.0,0.0,0.0,0.10167531229920854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14577235933077978,0.0,0.08223590557475806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15484865162638178,0.0,0.0,0.0,0.0,0.0,0.06841196240829499,0.13196434390014533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06991321245688445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2429491074845859,0.0,0.4130013546180459,0.0,0.0925868214971982,0.0,0.0,0.0,0.0,0.0,0.0,0.2998678780092657,0.0,0.0,0.0,0.0,0.0,0.0 fitness,thefluffyburrito,2018/04/09,"I'm going to join a gym again for the first time in 10 years. I will have 45 minutes to work out at least 4 days a week. Any advice for how to divide up my time - and will 3 hours of working a week be enough? I'm 6'3 and used to weigh 270 but have gotten down to 237 over the past 4 months. All I actually did to achieve this was to stop drinking soda and quit eating trash while keeping my calorie count as close to 2,000 a day as possible. I promised myself that if I could be disciplined enough to lose 30 pounds while just changing my diet then I could be disciplined enough to join a gym. My job takes me from the early afternoon to the evening and I will have 45 minutes to work out at a local gym before they close and I head home for the night. While I'm not so embarrassed to take my shirt off anymore I'd still like to lose a bit more weight and start developing some muscle. Is 25 minutes of cardio and 20 minutes of weights enough to make an impact? Is three hours of working out a week enough or should I find time to come in on a Saturday as well?",6.257977986139419,4.650748022421528,6.391699959233595,85.34517733387692,66.53363228699551,9.544068487566246,30.58662861801876,8.00094639256281,1.7603847533632293,831,23,190,8,11,266,130,223,0.046,0.8740000000000001,0.081,0.7703,1,0,1,0,0,0,12,0,0,1,9,7,6,0,1,15,0,16,10,2,3,1,31,28,19,0,4,5,0,2,1,0,4,1,0,1,0,2,13,7,4,1,4,0,2,1,3,1,2,3,2,16,3,39,16,10,43,0,2,0,0,1,15,0,3,27,121,18,6,0.0,0.0,0.1029067694092986,0.0,0.0,0.10304730411977513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07171155382972626,0.0,0.0,0.0,0.10458089073264636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08973260800197523,0.0,0.0,0.0,0.11512719966553013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1115551322803788,0.09083829245824604,0.0,0.0,0.0,0.16839103918648024,0.0,0.0,0.13601672813285048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10330364624482892,0.0,0.10790459142756474,0.0,0.0,0.0,0.5448049145695434,0.0,0.06965061258159752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09638199405386376,0.08969813996090938,0.0,0.0,0.0,0.0,0.0,0.0,0.05993128456400456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10822504679131087,0.0,0.0,0.0,0.0,0.0,0.10577780620351172,0.0,0.20769962990558052,0.0,0.0,0.0,0.0,0.0,0.10464568154176368,0.0937313379502844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05151893566341824,0.0,0.0,0.0,0.0,0.23594952971566965,0.0,0.0,0.0,0.0,0.07039059593279018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08417145843596867,0.0,0.0,0.0,0.0,0.0,0.0,0.09896035573547184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10066667713893483,0.0,0.0,0.0,0.0,0.0,0.1188822432915154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11216208594961663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07464006967789986,0.0,0.08421478187365908,0.08816330409405022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1585748381926824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1844712138146992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0910774039549214,0.0,0.0,0.0,0.0,0.2537637452856865,0.2568263231899441,0.09481477612809636,0.0,0.0,0.0,0.0,0.0,0.0,0.3070837216538017,0.0,0.0,0.0,0.0,0.0,0.06790817770596788 fitness,aDumbGorilla,2018/04/09,"Are rowing machines a good all round workout? My neighbor is selling his for $100, he's moving out and can't take it with him so he's just trying to get rid of it. There's no gym near me so I only do cardio/bodyweight/dumbell exercises. It is worth it to invest in this thing to improve my fitness? ",1.197864583333331,3.0154663906250008,3.504375,88.93645833333336,80.40625,4.891666666666667,24.729166666666664,5.46131890053228,0.5311229166666664,235,9,49,1,6,81,53,64,0.035,0.802,0.163,0.7882,0,0,0,0,0,0,8,0,0,0,0,4,1,0,0,1,0,5,1,0,0,1,5,7,3,0,0,1,0,1,0,1,0,1,0,1,0,6,3,0,0,0,3,3,1,2,0,0,0,0,1,6,1,9,7,1,5,0,0,1,0,5,4,0,0,0,34,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2563979584863673,0.0,0.0,0.4116199652577368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5215923079940129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3732394374221376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3689848515793909,0.0,0.0,0.0,0.0,0.0,0.3260341957175805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3331887756321524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dlamar1017,2018/04/09,"Lifting Identity Crisis Over the past year I decided to get healthier. Just about a year ago I weighed 225 lbs, and dieted my way over the next 6 months down to around 175. I infrequently lifted either doing bro splits or SL 5x5, but with no real direction. Fast forward now, and after nearly a semester of bro-splits and recently trying out SL 5x5 again, I don't really know where to go from here. M/180lbs/6'0""/~22%BF Lifts for SL5x5 Numbers: Squats: 155; Deadlifts: 205; Bench: 120; Rows: 125; OHP: 95; To eat at maintenance I'd need to consume roughly 2500 calories with my current lifestyle. So my question for /r/fitness (and one that many people face) is where should I start? Should I continue down the SL5x5 path or switch up to a different program? My long term goals are to get stronger, to rock climb and surf better, but also to drop BF%. Any and all advice would be appreciated!",7.7755757575757585,7.6014377090909075,7.221818181818186,75.939393939394,62.81818181818181,10.484848484848484,34.09090909090909,9.994966539143718,3.241727272727273,702,26,127,13,9,219,124,165,0.048,0.877,0.075,0.747,2,0,0,0,0,0,38,0,0,0,3,10,1,0,0,6,0,8,4,1,0,1,25,14,12,0,4,6,1,1,0,1,3,0,0,0,0,1,10,3,0,3,1,0,3,2,0,0,1,0,1,10,1,26,10,3,32,0,0,0,0,3,12,0,3,17,73,11,2,0.0,0.0,0.0,0.0,0.0,0.20860257623616735,0.1892302369449424,0.0,0.0,0.0,0.0,0.17071365187841453,0.0,0.0,0.0,0.14516842534174332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19003552860536693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18879882505917805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2230330276902826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.218435367637934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2230608414534473,0.0,0.1213211783072262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11731874566810002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.188916191222458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2164273185326712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.170391484040086,0.0,0.0,0.15828694129112486,0.0,0.0,0.22703012067096706,0.0,0.0,0.0,0.0,0.0,0.0,0.14465429645993244,0.0,0.0,0.0,0.0,0.0,0.20378338251244424,0.14799475406797766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2391377343460381,0.0,0.0,0.2429781137900929,0.13675576613066856,0.0,0.2107780571883602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15109673133378942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14493362017019226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16944430663148696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1516445355359925,0.0,0.0,0.27493821285228354 fitness,SlicedRice,2018/04/09,Replace one of my leg days for sprints? I'm wondering how well this will work out for me? I want to do some kind of explosive exercise for basketball and since I have 2 leg days and I rode my bike everywhere last summer and the summer before my legs are very lean. Would replacing one of my leg days for sprints give me the results I want? I'm 152lb and I squat 180 maybe 190 if that helps. ,2.060923344947735,3.6870410853658564,3.2249128919860617,92.80597560975613,77.17073170731706,7.612543554006969,23.90940766550523,8.418075326091056,1.2498480836236938,307,10,71,6,7,99,54,82,0.0,0.898,0.102,0.7041,0,0,0,0,0,0,5,0,0,0,1,2,2,0,0,2,0,5,5,4,2,0,13,11,6,0,4,1,0,0,0,0,2,1,0,0,0,2,5,0,0,1,2,0,1,0,0,1,2,0,0,11,2,9,9,1,8,0,0,0,0,2,1,0,3,6,39,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2113658069932016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4805825799536888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2382830696900824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16649389880450433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2586651160079046,0.0,0.20247503679088247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2495461134662645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3366376927790775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2054748691868069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2049518474785885,0.2930195539806781,0.0,0.0,0.0,0.22333689076276148,0.0,0.0,0.0,0.0,0.0,0.2693737270680737,0.18083448170926544,0.0,0.0,0.17645264542671707,0.0,0.0,0.0 fitness,5213,2018/04/09,"Are Upright Rows really as bad as Jeff Cavaliere says they are? It wouldn't really be a huge issue for me to switch from Upright Rows to DB rows like he suggests in many of his videos, but I was wondering what everybody else thinks of his advice on these.",10.067647058823527,6.443023313725494,9.625588235294119,71.47014705882357,60.96078431372549,14.121568627450984,37.26470588235294,12.161744961471696,4.182717647058824,203,6,41,5,2,66,42,51,0.078,0.887,0.035,-0.3012,0,0,0,0,0,0,3,0,0,1,0,0,2,0,0,1,0,5,0,0,0,0,4,7,3,0,1,1,0,0,1,0,1,0,1,0,0,3,0,0,0,2,1,0,0,1,1,0,0,1,1,5,1,10,4,0,3,0,0,0,0,6,3,0,1,1,25,8,0,0.0,0.0,0.0,0.0,0.0,0.333869734235065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28527485057839763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28541611236878045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3566080512563816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16691958615458827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3463932834554445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4377569262756091,0.0,0.0,0.0,0.0,0.0,0.0,0.27170462321404315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2189242512923584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3705196204272597,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,tmas3366,2018/04/09,"Chest and deadlift workout routine Seeing as deadlifts incorporate most of the muscle groups in the body, would doing a lifting routine with a chest and deadlift split develop an even amount of muscle, just as doing separate muscle groups would? I'm considering doing only various styles of deadlifts + pull ups multiple times a week as opposed to doing strictly back and leg workouts, but want to maintain and hopefully increase my physique.",13.929200000000002,11.552581653333338,11.938666666666665,53.996000000000016,52.46666666666667,13.733333333333334,53.0,11.855464076750405,6.736999999999999,364,21,46,7,3,113,53,75,0.0,0.894,0.106,0.7876,0,0,0,0,0,0,6,0,0,0,0,3,1,0,0,6,0,6,4,4,0,0,13,10,8,0,4,2,0,0,0,0,2,0,0,0,0,0,5,0,1,0,2,0,2,0,0,0,0,0,1,1,1,11,8,4,7,0,0,1,0,2,2,0,2,3,34,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.275128199436534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3974381518260938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2363253165451257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35537882600813103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2721250854382886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2851224363335767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2086376385522305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21104130969588206,0.0,0.28700775298067976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.508345561028504,0.0,0.0,0.0 fitness,Bleep_bloop_beep,2018/04/09,"Adjustable Pulley Machine Alternatives? I've got a home gym setup with a full power rack, barbell/plates, and dumbbells. There are a few exercises I'm missing out on that are most optimal to perform using something like an adjustable pulley machine. Are there any good alternatives for this in a home gym? I'm not able to find any pulley machines on craigslist in my area, and I'm a bit pressed for room so machines are almost off limits. To be clear, I'm **not** looking for alternative exercises that can be done with a barbell or dumbbell. Would resistance bands with handles or suspension trainers be a good alternative? Does anyone have any recommendations for good brands or specific products? Specific exercises I'm interested in doing; * Face pulls and other scapular exercises * High-angle one arm rows * Lat pull down * Tricep pushdown * Chest crossovers ",4.264463087248323,7.653899657718124,4.8967080536912775,73.22492785234904,82.62416107382548,7.006845637583893,32.28221476510067,8.07648339933343,3.3008413422818794,695,37,102,15,20,222,94,149,0.035,0.83,0.136,0.9437,1,0,1,0,0,0,24,0,0,0,3,3,6,0,0,8,0,12,8,4,1,1,21,21,7,0,1,5,0,1,1,0,1,4,0,3,0,4,7,0,1,3,7,0,2,2,1,0,1,2,2,1,5,18,15,4,13,0,1,1,0,1,11,0,5,1,58,5,0,0.1966750092278305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19694161209544994,0.0,0.0,0.0,0.0,0.0,0.0,0.401237251645094,0.0,0.0,0.0,0.0,0.13751973937383608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2147181716959952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17211162594477328,0.20126681854478465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17975739536602414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.494884999673081,0.15729897148351266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20779794545650795,0.3945621403111673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09608547507027412,0.0,0.0,0.0,0.1651574738845627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1332720762420235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1514100307751714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16986406094157366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13971228367376534,0.0,0.0,0.0 fitness,ipokefatpeople,2018/04/09,"Mount Fuji altitude training So I’m walking up Mount Fuji in July and want to do some training beforehand as I don’t have any experience climbing up mountains. I bought an altitude mask online and did some endurance training with it on which I found really difficult (I need to improve my fitness levels before I go). But I was wondering how effective altitude masks actually are and how well do they actually simulate the altitude up Mount Fuji? And also- if it is effective- is it beneficial to wear it when I’m not exercising, just while I’m watching TV or whatever? If it isn’t beneficial, what kind of training would it be best for me to do before I go? I only have access to basic gym equipment like a treadmill, cross trainer, step machine, rowing machine, and bike. And some basic strength training stuff as well. Thanks in advance for your help! I really want to do this walk and I want to do it well!",4.989510893730547,6.650856034682082,6.5838150289017365,71.5623743886172,69.57803468208093,9.716140506891954,34.1169408626056,10.035473477838034,3.868138639395287,726,36,122,19,13,249,101,173,0.015,0.75,0.235,0.9882,0,0,0,0,0,0,19,0,1,1,6,9,9,0,0,3,0,16,2,1,4,0,28,29,19,0,7,6,0,0,1,0,1,1,0,0,0,11,8,0,0,4,4,1,8,3,1,3,0,4,1,14,8,19,23,4,18,0,0,1,0,3,8,0,7,3,89,25,0,0.0,0.0,0.34970639391040925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14328966005565155,0.0,0.0,0.0,0.12184810112812527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3049368563474854,0.0,0.1880376714956123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17527178440470886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1964609069558212,0.0,0.0,0.0,0.0,0.2036635055944417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12010014018992884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18658771833597726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08753797885393733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1328592163502419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1362739684708328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2295737572700993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20511748545681516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16496427035916447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31705386591485524,0.0,0.0,0.0,0.4833112579401885,0.0,0.0,0.0,0.0,0.0,0.19431235989221746,0.0,0.0,0.0,0.12728386808645745,0.0,0.0,0.0 fitness,sha0linfantastic,2018/04/09,"Diet & Exercise Plan from now through June/July Looking for something compatible with the following parameters (and any possible hacks or recommendations): Right now I have roughly ~1hr 2x a day to work out (usually early morning and either right before work and either right after work or around 9:30p). I do Intermittent Fasting right now, and try to do a Ketogenic diet when not fasting (but I have a fairly crippling addiction to sugar which I find difficult to beat when weekends roll around). I'm looking for a novice-to-intermediate level workout that slots in well with this. I am not opposed to building strength, but I like to read at the gym when doing cardio so would like to try and keep 20-30 minutes/day for HIIT on a cross trainer or elliptical. I'm about 5 foot 10.5 inches tall, and weigh ~ 225. Don't know my actual bodyfat %, but BMI is fairly high (I know that's unreliable). I've weighed as low as ~188 as an adult, and though significantly slimmer, I was still not like **DAYUM** fit at that point. I drink roughly a gallon of water daily, I don't smoke and when I drink I tend to drink straight whiskey (or whiskey with water), and that *maybe* is once weekly. My work is fairly sedentary. My goal is to lose weight for the summer and then keep it off as well. I'm willing to supplement. I'm willing to try stuff that's fairly extreme (the longest fast I've done is about 5 days, but I don't want to just do 5 day on/2 day off fasts every week until summer...). My gym has a nice suite of equipment, but I have a strong preference for non-crossfit and stuff I can do on machines to avoid injury. My general ability to get to the gym is ~ 2x daily M-Th and 1x Daily on Fri/Sat/Sun. At home I have a 25lb Kettlebell, a 60lb kettlebell, a yoga mat, and a jump rope. Finally: I'm not looking to make significant additional investments in equipment at the moment, but for food or supplements, I'm not particularly constrained by budget. **Of Special Interest** recommendations for beating sugar addiction. Thanks in advance!",3.4785969387755102,5.661863747448982,4.912693877551021,79.78944897959185,74.79081632653059,7.64326530612245,28.29183673469388,8.505502328695277,2.275497142857143,1607,67,296,31,35,536,207,392,0.059,0.8320000000000001,0.109,0.9566,0,1,7,0,0,0,79,0,0,0,12,17,15,0,1,19,0,26,20,1,1,0,52,45,36,0,3,19,0,3,3,0,3,4,0,1,1,10,20,15,5,4,13,2,4,8,4,2,0,2,8,21,11,55,40,2,59,0,2,3,0,1,27,0,5,31,176,31,6,0.0,0.0,0.09771827565475202,0.21832600650703327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10849729689435933,0.0,0.06809590297108854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17828451175256352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08520834707269029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3228971283822645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10247387816608966,0.0,0.29428542663922264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08436888540146753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10969407593123834,0.09152247531598344,0.0,0.12108482940593415,0.0,0.0,0.0,0.05231691871185278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10579916500809476,0.10044455660285943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17801092720897302,0.0,0.0,0.11006423611605476,0.0,0.0,0.0,0.0,0.0,0.0,0.1467641512456936,0.0,0.0,0.0,0.2522670201591116,0.1120265523721782,0.0,0.0,0.0,0.0,0.06684154692977005,0.0,0.10060005518091364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10664155494061237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09466087174861497,0.11288827632136215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10016308228099953,0.0,0.0,0.0,0.0,0.0,0.0,0.34206233301950195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07708957273216087,0.0,0.0,0.0,0.0,0.0799687262225087,0.0,0.0,0.0,0.2292634888524643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09219176043016038,0.0,0.0,0.0,0.0,0.0983830959223502,0.0,0.0,0.0,0.0,0.0,0.0,0.2039572802375792,0.0,0.0,0.0,0.0,0.0,0.11028563933857154,0.0,0.059062797833411125,0.0,0.16064609260951965,0.12193865179584422,0.18006855103920366,0.0,0.0,0.0,0.0,0.0,0.0,0.29160075604260355,0.0,0.0,0.07113373003561385,0.0,0.0,0.0 fitness,spanishtyphoon,2018/04/09,Should the only thing to change on a cut be diet? I'm on my first cut where I actually take it seriously. I'm going on three months doing GZCLP. When people cut do they only change their amount of calories while keeping protein consumption the same?,4.195,6.232968500000003,5.315000000000001,78.33000000000001,72.33333333333334,7.3000000000000025,24.5,8.07648339933343,1.577649999999999,200,6,35,3,4,66,38,48,0.173,0.8270000000000001,0.0,-0.7476,0,0,0,0,0,0,4,0,0,2,1,2,4,3,0,3,0,4,1,0,0,0,3,9,2,0,1,0,0,0,0,0,1,0,0,0,0,2,0,1,1,0,0,0,1,0,4,0,2,0,0,4,0,5,7,2,9,0,0,0,0,2,4,0,0,4,24,6,0,0.0,0.0,0.2852535284431853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6184529022062365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2486397257003783,0.0,0.0,0.0,0.0,0.0,0.0,0.16612717009917288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25981959233095225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23331998128880566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4446316226201935,0.0,0.0,0.0,0.0,0.0,0.2026517548368699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21978161580827216,0.0,0.0,0.0,0.0,0.0,0.19419854781800627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,frickin_a,2018/04/10,"Heavy lifts, what's your mental process? I find mentally I can hold myself back from a lift. If I'm having a good ""mental day"", I'll lift more weight or hit more reps, guaranteed, given an exact same strength level. What do you do mentally as that bar is sitting there and you're resting for that final set? What's your typical process?",2.9813636363636387,5.117935924242428,3.718181818181818,87.99727272727274,76.12121212121212,6.824242424242425,24.63636363636364,7.793537801064563,1.3292000000000002,265,9,52,4,6,84,50,66,0.0,0.892,0.108,0.7677,0,0,0,0,0,0,11,0,3,0,1,2,2,0,0,3,0,5,2,0,0,1,7,8,4,0,1,2,0,1,0,0,0,0,0,0,0,5,1,2,1,1,1,0,0,0,0,0,0,1,1,6,2,3,6,4,6,0,0,0,0,3,1,0,2,3,31,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16591696535733666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1391564451263204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2363699815864671,0.19721361998388706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18098107927172755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8697981760873007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26275472613242823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,rhaemz,2018/04/10,"9-10 y/o workout help Hello everyone, I have a 9-10 year old brother who is getting very insecure about the prepuberty weight he’s gaining. This week he starts baseball, and I was wondering if there were kid friendly workouts we could do together to help him not only condition his body for baseball, but to also help him feel more confident in himself? I was already planning on making sure that we ran at least half a mile each day that he didn’t have baseball practice, but really any tips would help! Thank you!",6.373636363636365,6.81631803030303,6.697525252525253,76.43295454545456,65.66666666666667,9.832323232323233,36.7020202020202,9.725611199111238,3.62339595959596,411,20,74,8,6,133,80,99,0.019,0.736,0.245,0.9728,0,0,0,0,0,0,11,2,1,0,2,3,4,0,1,3,0,10,2,1,1,1,14,17,5,0,3,4,1,2,0,1,1,0,0,0,1,4,4,1,0,2,2,0,1,2,1,0,1,5,2,10,3,7,10,3,10,0,0,0,0,19,4,0,2,5,45,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22759731980945666,0.16493465615127864,0.0,0.0,0.0,0.14025418620190885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2290925395726939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16467045338936342,0.0,0.0,0.13301145000578246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19707665783892894,0.0,0.0,0.0,0.0,0.10428405096760944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1593449590773059,0.0,0.1077548947641928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.552968729725589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13767064331450102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21642022611695969,0.0,0.0,0.15685919084027095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1321263121916643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14598180727731108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1943841837316156,0.0,0.0,0.0,0.0,0.18988338166458107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17017434808260018,0.0,0.0,0.16543790450235138,0.251151767257499,0.0,0.0,0.0,0.0,0.0,0.0,0.22366472397463366,0.0,0.0,0.0,0.1465110672206983,0.0,0.0,0.13281550450322308 fitness,Electricaltaway,2018/04/10,"ICF 5x5 first month. Background : 6’1 29 y/o male starting weight 175. My first month into lifting and first time lifting in my life are : bench 175 5x5, deadlift 185 5x5, squat 125 5x5, OHP 115 5x5, row 130 5x5. ( I’ve been doing pull-ups religiously for the past year prior to starting this, plus construction worker for 15 years, so upper body is more developed than lower ) I’ve been cutting for 3 months now down from 190, but I still have fat deposits on my chest and love handles. If I continue cutting it’ll hard to get stronger , but if I bulk I’ll get stronger and with more love handles and chest fat, what should I do? I have a feeling my lifts are gonna stall on an 1800 calorie cut goals are to recomp and get stronger , woud love to get below 13% body fat and lose the lovehandles.",4.2463636363636414,5.2710930573248405,4.181459177764912,90.504869716271,70.656050955414,6.982976259409381,27.64852345107122,6.980632752743323,1.1340114649681523,618,21,131,5,11,189,102,157,0.085,0.745,0.17,0.9666,1,0,0,0,0,0,23,0,0,0,6,3,7,3,0,4,0,12,12,7,0,0,15,23,12,0,3,4,0,3,0,0,3,4,0,0,1,3,9,4,0,1,0,1,0,0,4,0,3,2,3,9,3,17,18,2,23,0,1,0,3,4,7,0,2,16,62,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.357003536056381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0812548828939647,0.0,0.0,0.0,0.0,0.4100746920010535,0.0,0.0,0.0,0.0,0.33583702489790945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14395587341267008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11350735020986308,0.0,0.0,0.0,0.0,0.0,0.17978249190026588,0.0,0.0,0.4351147921400868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3848082569878453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15340658732540227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2274889505136597,0.0,0.1283354398572322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09370561730846537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19568963084737528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2069714048270755 fitness,Reeseko,2018/04/10,"Not sure if this makes sense to me.. TDEE Calc https://tdeecalculator.net/result.php?s=imperial&g=male&age=23&lbs=240&in=76&act=1.55&f=2 In the link above I just filled in the blanks but I don't understand if this is really how I should be going forward with my own goals. 23m, 6'4"" 240lbs as of today and the calculator and BMI say I'm overweight but I'm pretty thin outside of my stomach which does stick out a tad. I've been adjusting my own diet to incorporate more protein and less garbage and I don't think I consume more than 2000-2500 calories a day not including workouts. I don't think I could even get close to eating those values and I'm confused now as to what I'm not considering. I'm sticking to a simple 45min/day x 5 per week workout and am trying to lose the fat in my stomach, but according to this calculator i'm not eating enough and I feel stuffed all day. Any advice?",5.112678571428567,7.701812053571428,5.003,79.14200000000002,71.32142857142857,6.860952380952381,24.890476190476193,7.793537801064563,1.2779376190476186,747,23,136,10,15,231,105,168,0.075,0.875,0.051,-0.41,0,0,0,0,0,0,40,0,0,0,2,4,3,0,1,7,0,9,7,3,2,2,33,22,15,0,4,10,0,2,0,0,1,2,1,0,0,6,10,5,0,6,2,0,3,7,2,0,0,1,3,13,1,17,18,7,14,0,1,0,0,1,7,0,3,6,79,19,1,0.0,0.0,0.0,0.0,0.0,0.1214271598705292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8078254311789965,0.0,0.08450226219722316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09921290911354076,0.0,0.0,0.24041567801992275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10874230906885032,0.0,0.0,0.0,0.0,0.2543016178047615,0.0,0.0,0.0,0.1283956218452701,0.0,0.08207372469633505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06283048268639545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0649216441731711,0.0,0.07062082539821657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13901713155377268,0.0,0.0,0.0,0.0,0.08294569390944867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1264188892320292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07960526939209624,0.0,0.0,0.0,0.0,0.0,0.0,0.09881794405881927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1171152441541786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15924384474153494,0.0,0.0,0.0,0.0,0.11778562489942855,0.0,0.0,0.0843655825568333,0.0,0.0,0.12936088103826246,0.0,0.0,0.0,0.0,0.0,0.0,0.09967529356657874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JRobertshaw,2018/04/10,"I'm a beginner and I can only bench press 40kg/90lb I've been going to to the gym for 3 weeks now (I know not long at all). I originally started because I've been suffering from some mental health issues and the gym has really helped and I think I've found my new passion. Anyway, I train 3-4 days a weeks and this will include a pull day, push day, legs and then another push day with abs and then I'm doing HIIT training on rest days. I've been having problems with my bench press as I can only bench 35-40kg. I'm not a small guy - I'm 96kg/212lbs - but most of this is a layer a fat as I'm trying to lose fat and build muscle to become (hopefully) pretty lean. I can lift heavy when it comes to back and leg day but when it comes to chest day I just feel really weak in comparison, especially as I see people benching almost double what I do. Did anyone else have the same problem when starting out? Is it just a case of working on my weaknesses? Also, any advice for a newbie to this fitness thing? thanks Edit: I'm also 6'0 if that makes a difference",1.6562669683257951,3.4446784615384662,3.6697262443438925,88.43372963800907,78.86425339366515,6.410950226244345,21.00475113122172,7.365786028017652,0.6226504977375571,824,22,176,11,20,280,131,221,0.091,0.846,0.063,-0.7066,0,0,0,0,0,0,25,0,0,0,2,12,9,0,0,12,0,15,9,5,2,1,34,34,21,0,4,7,0,3,0,0,1,5,0,0,1,9,13,2,0,4,2,0,6,2,6,0,0,5,4,13,3,22,28,6,35,0,2,1,1,2,7,0,5,22,102,22,2,0.0,0.0,0.0,0.0,0.0,0.12299696509087862,0.0,0.0,0.12603883788621548,0.0,0.0,0.20131353561860055,0.0,0.0,0.0,0.0855947038920629,0.13198380037232327,0.0,0.0,0.0,0.08800998403878699,0.1289668629255565,0.0,0.0,0.0,0.0,0.0,0.09678488963522644,0.0,0.07672809693048148,0.13901155691916084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21684864794551775,0.0,0.0,0.0,0.0,0.0,0.0,0.5682221108734898,0.0,0.0,0.0,0.0,0.13150549727572566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10514674440265634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06364275252638299,0.0,0.0,0.0,0.0,0.0,0.0,0.13800800342031852,0.0,0.0,0.0,0.0,0.07153380846142672,0.0,0.0,0.0,0.0,0.12462932398778713,0.0,0.0,0.0,0.0,0.0,0.13379202900631587,0.0,0.0,0.08436681279212288,0.0,0.0,0.12501554011669944,0.0,0.0,0.0,0.0,0.0,0.13137371715348736,0.0,0.0,0.0,0.0,0.06917388042757609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11138941136845727,0.0,0.1408143391888998,0.0,0.0,0.0,0.0,0.08401801235487219,0.0,0.0,0.0,0.0,0.0,0.12684555840360326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12156430849345767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19145690201921187,0.0,0.0,0.0,0.0,0.0,0.0872611735107431,0.0,0.0,0.0,0.0,0.0,0.0,0.12805322731980806,0.0,0.2408777699473449,0.0,0.0,0.0,0.0,0.0,0.0,0.16126880593945292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1003006728848156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17818034392986376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11588254345724605,0.0,0.0,0.08362125060462729,0.08065127123740617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08545625726302546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2019277831467596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09163356119517706,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mraza9,2018/04/10,"Caloric intake at the same time as being active Okay I hope this makes sense. So I enjoy a vodka soda or two after work each day. I measure my drink and consume approximately 70 calories per drink; and take about an hour finishing the drink. I usually pace around the apartment while I’m drinking to the point where within that hour I’ve burned about 100 - 120 calories just by walking. My question is : since within that time frame I’ve burned more calories than I’ve consumed, am I losing weight/burning fat simultaneously? ",5.123427835051544,7.339390659793812,5.074832474226807,80.27451675257736,70.23711340206185,6.499484536082474,28.619845360824733,7.1686216300943375,1.6624030927835045,422,16,72,4,8,131,72,97,0.027000000000000003,0.856,0.116,0.8122,0,0,5,0,0,0,10,0,0,0,2,6,4,0,0,6,1,3,6,1,1,0,10,7,6,0,1,2,0,0,0,0,0,1,0,0,0,3,4,6,0,1,5,0,1,0,1,0,1,0,0,7,3,11,6,3,17,0,1,0,0,1,7,0,3,9,41,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1572112806841186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11389227383397794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6920023633959398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17540346810176638,0.3478304977505051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19757002552750785,0.0,0.0,0.0,0.0,0.11788175083117584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1669439115264131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1978322145987255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14608519561620234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13278108613949086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2059535498481652,0.0,0.0,0.0,0.0,0.0,0.0,0.1725123626865632,0.0,0.0,0.0,0.19449975133618802,0.0,0.0,0.0,0.0,0.21505100387323836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12856677188408594,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dname17,2018/04/10,"Coming back after 2 month sickness break. I've been going to the gym for a few months. I've been sick on and off for 8 weeks. Coughing, sneezing and all the shebang. When I do come back to the gym, by how much should I lower my goals? Do I need to recalibrate them all or is there a rule of thumb?",0.6827083333333306,2.3723576875000028,2.3981250000000003,96.86770833333335,81.5,4.891666666666667,18.479166666666664,5.46131890053228,-0.5860645833333336,228,5,55,1,6,75,47,64,0.1,0.9,0.0,-0.7059,1,0,0,0,0,0,8,0,0,1,1,5,0,0,0,5,0,6,3,0,1,2,10,10,5,0,2,1,0,0,0,0,1,3,0,0,0,0,4,0,0,0,2,0,3,0,0,0,0,2,0,5,0,10,7,4,13,0,0,0,0,1,2,0,1,7,38,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4878282110419122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.546494852620141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18027715866739774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5063863215386911,0.0,0.2331850797536464,0.23520642008483975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2544458891863271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ight-bet,2018/04/10,"Homemade Pre-workout? I want to make my own preworkout. I've used some premade in the past when I was lifting a lot a few years ago. I was going to just go buy some C4 or something and try it out but I want to make my own. I've bought raw creatine and bcaas from bulk sup in the past, but I was wondering what else I should be looking to put in my pwo that might not be so obvious. I'm fine with caffeine or other mild stimulants as long as it's not like cocaine or anything. Thanks! ",2.0984615384615397,3.1811742307692303,3.6626923076923066,91.95730769230772,75.92307692307692,7.123076923076923,26.461538461538463,7.6454224807358475,1.207926923076923,376,14,88,5,8,125,71,104,0.027000000000000003,0.865,0.108,0.716,0,0,2,0,0,0,9,0,0,0,0,3,3,0,0,4,0,7,0,0,4,1,25,19,11,0,3,8,0,0,1,0,2,0,0,0,0,5,4,0,0,1,0,2,3,2,0,0,0,4,1,9,3,12,11,6,13,0,0,1,0,0,4,0,8,7,55,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.20285423543037334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18831710531542284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1911677590723876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2601118644076416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11180042698231824,0.0,0.0,0.20251757937607012,0.19216927518036056,0.0,0.0,0.1945529108603741,0.0,0.0,0.30550703656767386,0.0,0.0,0.0,0.0,0.0,0.0,0.242764731628146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4369103259645003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2300489742629925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17617341307507378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21068656261477792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1553683976854857,0.0,0.0,0.0,0.0,0.19764563299842236,0.0,0.0,0.2699533623367495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2481689100926126,0.0,0.0,0.0,0.0,0.0,0.0,0.1473664617747388 fitness,B0bsterls,2018/04/10,"How do I tone my legs without hurting my running performance? I am a 20 year old male, am 5'8"" and weigh 130 pounds. I usually run 4-6 miles a day 5 days per week. For a long time now, I've wanted my legs to be more shapely and defined instead of treetrunk like/bloblike. I read that doing squats builds muscles for this purpose. However, after I started doing 3 sets of 10 reps each with 18 pound weights every other day of full squats, I noticed I get tired a lot more quickly on my runs and I can barely make it to 4 miles. My legs don't generally feel sore during the day but they do whenever I run. However, my legs have also started looking more defined and I don't want to lose this improvement. My question is: Is there a different exercise I can do to tone my legs, or should I just cut back on the amount/weight I squat with? I don't want to sacrifice my runs but they're not doing enough to tone my legs so I feel I need something else to help achieve this.",2.6237999999999992,4.058050379999997,3.916999999999998,89.24350000000004,75.2,7.0,27.5,7.6454224807358475,1.4629500000000002,756,30,163,10,16,248,119,200,0.04,0.878,0.081,0.8578,3,0,1,0,0,0,21,0,0,1,3,9,3,1,0,7,0,18,11,6,2,0,25,29,10,0,5,6,0,3,0,0,1,3,0,0,1,6,7,2,0,3,2,0,5,5,3,0,0,0,4,27,0,18,27,7,28,1,2,1,0,4,6,0,3,16,100,33,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1261077552845999,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12125687564784315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.406798080616703,0.0,0.0,0.0,0.0,0.1647565626232491,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13173301905763565,0.0,0.0,0.16293995348937562,0.0,0.0,0.0,0.13286391248289547,0.0,0.0,0.0,0.0,0.0,0.15946954856410364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08238855445381359,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1056988974838476,0.0,0.0,0.0,0.0,0.0,0.1688145820255411,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07704127437481073,0.0,0.0,0.1395541396358164,0.13242316022567732,0.17641913816107724,0.0,0.13406571504760614,0.0,0.0,0.10526190312031604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11692802911454178,0.0,0.0,0.0,0.0,0.0,0.0,0.17953555094722926,0.16547322164216818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17665325854374142,0.0,0.15773657474403824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12140046885876568,0.0,0.0,0.22323310888944486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09195258154271213,0.1812459409550858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17367755261284118,0.0,0.2790358447308629,0.0,0.1264925350597264,0.3840573757349533,0.0,0.0,0.0,0.0,0.0,0.1520112927957734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10154970174691988 fitness,_NicoRe_,2018/04/10,"Push, Pull and Legs - I need some explanation Hi all, I asked a question in here last week saying, what workout plans might be good for me to gain more muscle. Someone suggested push pull and leg workouts which sounded really good and I started with this yesterday. I am using this plan: https://www.myprotein.com/thezone/training/push-pull-legs-routine-best-mass-building-workout-split/ 1.question: What do you think of this plan, is it good? 2.question: If not, do you guys know other, better plans? 3.question: How does it actually work? I am doing all the sets and reps and note everything down but it all feels way too quick cause I'm done within about 35mins...am I missing something? Or should I add some excersies to it? Appreciate all your help guys!!:) EDIT: do I have to do it in ""rounds""? E.g. Mondays plan 2 or 3 times in a row? ",4.212832167832165,7.610067118881122,3.371926573426574,83.62250524475527,84.10489510489509,5.377482517482519,21.136013986013985,6.961326702584282,0.7454450349650354,670,20,114,9,20,196,100,143,0.02,0.8490000000000001,0.131,0.9306,0,0,1,0,0,0,52,0,3,0,8,7,5,0,0,3,0,13,2,2,3,4,28,22,10,0,3,5,0,2,0,0,2,0,2,0,2,12,7,0,0,4,2,0,4,1,1,0,0,1,4,12,4,12,18,7,18,0,1,1,0,11,5,0,7,7,73,24,2,0.0,0.0,0.14201326567788167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.136048010439098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15272150732478654,0.12870672036278735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14949621751459571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1273515742732256,0.1489245485303043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13079019757773286,0.0,0.0,0.0,0.07358277519555803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3661831874901624,0.0,0.0,0.0,0.28818902909537303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09754361609477866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07997778051470494,0.11862384987870618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.154381047589954,0.0,0.0,0.0,0.0,0.0,0.10790635526175578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6520937509652117,0.0,0.0,0.0,0.09322826105438757,0.0,0.0,0.0,0.0,0.0,0.0,0.11572883498699855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12330447340423042,0.11203372040749224,0.0,0.0,0.1030046915885924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09324776388698586,0.0,0.0,0.08485790794834733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12568852019499194,0.0,0.0,0.0,0.11551248257953607,0.1167329042444061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10594531924114957,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Zeusan_Pls,2018/04/10,"Can i get as low as i want with daily calories when I'm exercising on a diet? Basicly what i mean is that my TDEE says (18 years old, 96kg and 1m84) i need 2800 calories a day and that means that I should stay at a 500 deficit right? Well that's kinda slow for me so I eat less and stay at around 1500. But then I get some light headaches eventhough I am eating enough carbs and drinking more than enough water. I'm not even hungry, just these headaches. So I need to eat more right? Is it okay then to eat, lets say, 2000 calories and exercise 700 of those away or is that also too extreme of a weight loss? At what point does it become too much exercise? if i eat 2000 and run enough to burn 1000 is that unhealthy and dangerous? Sorry if i worded these questions badly english isn't my native language :c",2.8582900834105662,4.232637813253014,3.464698795180724,92.96579703429104,74.48192771084337,6.0715477293790565,23.612604263206677,6.297961479604792,0.3945334569045413,631,18,139,4,13,198,106,166,0.136,0.831,0.033,-0.9498,0,0,1,0,0,0,16,0,0,0,1,10,6,1,0,4,1,9,12,0,0,0,25,18,19,0,6,6,0,1,0,0,1,3,2,0,0,13,9,9,0,3,4,0,1,2,4,1,0,0,4,14,2,16,16,8,20,0,2,0,0,3,10,0,6,7,87,27,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0957431503763169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10657964370105004,0.0,0.0,0.11248453431271224,0.0,0.09996444602516104,0.0,0.132225628617169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07721200357064473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10477118162911712,0.0,0.0,0.1172838313670616,0.0,0.6125371351718226,0.0,0.0,0.0,0.3711203430915831,0.0,0.07907649920964464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12510158063723992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12242578753020344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2608288256685273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0880108336527527,0.17754749260987054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12563008125222286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1131777728106896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13411815521614676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20448709323312406,0.0,0.19041848299629727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13402109123371253,0.0,0.2552194707359521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0706162513747535,0.0,0.0,0.14579144238647654,0.10764615402014427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07709825889044908 fitness,tinatht,2018/04/10,Best workouts for super sore legs? I’ve been super sore in legs for the second day now. Usually I just take the day off but taking two days off in a row feels annoying to me. It hurts to walk. I’m thinking swimming might not hurt? Opinions? ,0.7243537414965964,3.1356920816326546,2.2847959183673474,93.22746598639458,87.36734693877554,4.899319727891157,20.41156462585034,6.42735559955562,0.26577278911564584,188,6,39,2,6,61,38,49,0.196,0.618,0.18600000000000005,-0.1471,0,0,0,0,0,0,6,0,0,0,3,2,6,1,0,3,0,2,4,2,0,0,7,7,1,0,0,3,0,1,0,0,1,2,0,0,0,1,0,0,0,2,2,0,2,1,3,0,2,1,1,2,3,8,5,1,11,0,2,0,0,0,4,0,2,5,23,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26528753598670113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4890859611904284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12781823244567184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5412339015153298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2681702691100766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38013327832408667,0.0,0.0,0.0,0.0,0.0,0.0,0.16197764120570138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2469391232068459,0.0,0.0,0.0,0.2784124993185129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Tab-345,2018/04/10,"Am I doing too much ? For the pass week I've been sticking to this workout sheme and my muscles and body having been aching pretty bad since. I would wake up at 5am and pray, then proceed to do 100 squats, 50 push ups and 50 sit up. then I would do 30 minutes of shadow boxing. after this I would get ready and go gym which is around a 30 minute walk from my place. At gym I did 10km on the treadmill and then 30 minutes on the different strength machines. Would then walk home and go library for a couple hours. I'm mainly doing this to lose weight as I am 5f8 and 280 pounds. I just don't wanna over train or injure myself. ",2.5470454545454544,3.6508220378787897,3.4140606060606054,94.09609090909092,74.83333333333334,5.583030303030301,21.53333333333333,4.935628992294339,-0.16553575757575745,487,11,110,1,10,155,86,132,0.071,0.843,0.085,0.2023,1,0,0,0,0,0,11,0,0,0,2,4,3,0,0,5,0,16,4,2,0,0,16,20,14,0,5,2,0,1,0,0,4,1,0,1,0,4,9,1,0,0,3,0,6,1,2,0,0,3,1,10,1,19,13,2,25,1,1,0,0,0,10,0,1,8,71,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1840937742803385,0.0,0.0,0.0,0.0,0.172667420565169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2297055975730891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22881769388022846,0.0,0.0,0.0,0.0,0.0,0.0,0.2160595555894162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1080432498561576,0.0,0.2350557685567901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20743492913842088,0.0,0.2036540535197354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23135370137402586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15202008546904766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2160595555894162,0.0,0.0,0.0,0.0,0.21038758044083106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17106517363410167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16588062093088704,0.2518238563640137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5876125396274211,0.0,0.0,0.0 fitness,influence0,2018/04/10,"Incorporating box jumps into Phrak's GSLP At the moment I am doing the program and I absolutely love it. My lifts are gaining pretty well with the microweights. One thing I thought to myself, would it be a bad thing to incorporate box jumps into my routine? As a basketball player I would like to improve my jumping ability and thought that doing them 3x5 and gradually increasing the height of the box may be beneficial. Also, should box jumps be performed straight after warm-up or should they be supersetted with squats? Thanks.",5.826447368421054,8.321698000000001,6.05809210526316,72.77976973684213,69.0,8.539473684210527,31.875,9.188382445141503,3.1626052631578947,430,19,69,9,8,137,65,95,0.032,0.705,0.263,0.9714,1,0,0,0,0,0,9,0,0,2,2,2,5,0,0,7,0,13,1,0,0,0,15,17,6,0,4,1,0,0,1,0,5,0,0,0,0,5,7,0,0,2,0,0,5,0,1,1,1,2,0,10,4,11,6,1,12,0,0,0,1,3,5,0,2,3,53,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2323570775062721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24260165287694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14195070969815232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.262237625383573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19688788333164173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2955993353735303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26750440847387713,0.0,0.0,0.3860642424903203,0.0,0.0,0.461337122272896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2612442316197049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4128044911374136,0.0,0.0,0.0 fitness,noctisc736,2018/04/10,"Fit 240 grams of protien in a day Hey everyone! As the title implies, I was wondering how I can put 240 grams of protein into a day. I recently realized that I was only one gram of protein for pound of body weight (160) and that I need to go about 1.3-1.5x to make gains. So I was wondering, what healthy foods are high in protein that I can eat between meals and what outside food is good for substantial protien as well. 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My squat and deadlift have gone up a lot. I’m just having the hardest time going up in weight with bench press and shoulder press. My lifts have gone from Squat - 130lbs Deadlift - 145lbs Shoulders- 70lbs Bench - 90lbs To Squat - 200lbs Deadlift- 215lbs Shoulders - 80lbs Bench press - 120lbs As you can see my squat and deadlift have gone up 70lbs. While my bench press has only gone up 30 lbs and my shoulder press has only gone up 10lbs. Is this normal? ",3.446552655265524,6.300929712871291,2.1275427542754284,96.16297929792982,78.60396039603961,4.068766876687668,21.063006300630068,4.851557810540192,-0.2620772277227723,435,12,82,1,11,121,64,101,0.028,0.972,0.0,-0.4019,0,0,0,0,0,0,17,0,1,0,0,1,1,0,0,2,0,9,7,6,0,0,10,18,7,0,1,1,0,6,0,0,0,0,0,0,0,1,7,1,0,0,0,0,6,0,1,0,0,5,7,6,0,11,13,1,18,0,0,1,0,1,7,0,1,5,37,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.3005100148571536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19266598025874512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28821236100451425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27059284090690483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3321557263081589,0.0,0.0,0.0,0.0,0.0,0.5156615102455328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2701453743006725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23995150939432355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.197678210402074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4128202463339085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,1rj800,2018/04/10,"Liking my progress but exhausted. Physical job and lifting. Do I need to cut back? Hey everyone, I have been feeling abnormally tired as of recent. I have a very physical job where I am running up to 8 hours a day up to 40 hours a week. I also try to consistently lift 3-4 days a week. I am currently cutting as well, eating at a -250 deficit. Despite all these physical activities this is what I love to do, and I really enjoy my body progress. Besides sleep more (which I do a lot) what can I do to up my energy levels without cutting back on all these things I love to do? I feel like coffee and monster zeroes have become my lifeline. Edit: I am also a student, finishing off my last semester before I graduate. This takes a lot of time and energy as well.",2.280808270676694,4.297157644736842,4.791654135338348,80.04657894736842,77.8157894736842,8.290225563909775,27.962406015037594,9.04235418022936,2.6159063909774436,590,26,114,15,14,208,89,152,0.101,0.66,0.239,0.9749,3,0,0,0,0,0,21,0,0,0,2,7,11,3,0,8,0,14,7,2,0,2,13,20,10,0,1,2,0,2,2,0,0,2,0,0,0,8,4,1,0,2,0,0,1,1,4,2,1,1,2,19,7,19,19,5,22,0,0,0,2,3,8,0,2,15,86,27,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2458371839292756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2363807743152209,0.0,0.0,0.16975614472032122,0.13079244170793036,0.0,0.0,0.0,0.0,0.17073265892675935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1982552427900865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15727955866385987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1468726212909381,0.0,0.0,0.0,0.0,0.15543669242624114,0.10980756075054672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30273879632013345,0.0,0.0,0.0,0.0,0.0,0.30505887453391495,0.0,0.0,0.0,0.0,0.12529086337807854,0.0,0.0,0.0,0.0,0.0,0.1501859254879546,0.0,0.0,0.0,0.0,0.0,0.0,0.2613506026999517,0.27745124029139023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1139710136583076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0984679668606665,0.0,0.15176608151460366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1538169537004553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11556774478350365,0.0,0.0,0.0,0.0,0.0,0.1021154027329417,0.0,0.0,0.0,0.08962717499202037,0.17666237743449584,0.0,0.0,0.0,0.10435624991694196,0.0,0.0,0.0,0.0,0.0,0.0,0.1268235053985724,0.0,0.0,0.2465872819397949,0.0,0.27640021517064417,0.0,0.0,0.0,0.0,0.14816704992498222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,rewdd,2018/04/10,Can I do the elliptical machine everyday I was wondering if the elliptical works out my muscles enough that I should take a rest day. recently started working out again and I've been doing the elliptical everyday 90 mins with a setting of 10-13 depending on how I feel. Should I be taking rest days or is it ok to use this machine everyday? is the setting of 13 enough to make my muscles need rest?,3.343736263736261,5.5156275128205134,5.245457875457877,77.30192307692309,75.15384615384616,9.072527472527472,32.93772893772893,9.606745405546679,3.574111355311356,318,17,59,9,7,109,52,78,0.0,0.964,0.036000000000000004,0.3736,0,0,0,0,0,0,5,0,0,0,2,2,1,0,0,6,1,10,0,0,4,0,15,18,4,0,4,2,0,1,0,0,2,0,0,0,0,3,4,0,0,2,0,0,0,0,0,0,0,2,1,7,1,8,13,5,14,0,0,0,0,0,3,0,4,9,44,10,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3334293263442831,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5342105729129205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13070814903931674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17255442992217046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19167855423173094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2552429969022549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18297152484571344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3887279322150514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22326575460787892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2803381898272668,0.37639016850308,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Teunos,2018/04/10,"Should beginners deload too? Hi, just read a post about the benefits of a deload week. My question is, as someone who has been training for 5 months (doing Full Body workouts on alternating days), should you also do a deload week? I've read somewhere it's only necessary when you're training for 1-2 years",4.1032758620689656,6.283116568965517,5.0064137931034525,79.82996551724139,72.9655172413793,7.398620689655173,28.84137931034483,8.238735603445708,2.267278620689656,243,10,42,4,5,79,48,58,0.0,0.943,0.057,0.4515,0,0,0,0,0,0,9,0,1,0,0,5,1,0,0,4,0,7,1,1,0,0,4,7,3,0,2,1,0,0,0,0,2,0,0,0,0,2,0,0,0,1,3,0,0,0,0,0,0,1,0,2,1,6,4,1,10,0,0,0,0,4,2,0,1,7,26,4,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21858019977256826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3036056474406166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17627386501255646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21816769901655195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20787816260145056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2617725457171763,0.0,0.0,0.0,0.0,0.0,0.30618976966027645,0.0,0.5468036750187549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2315898182053712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4384942626358844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17601418758579004 fitness,iceman1212,2018/04/10,"(xpost from r/flexibility) Questions re: improving mobility/flexibility for squat **About me:** I'm a M/31yrs/6ft/158lb (i.e., 183cm/72kg) with a femur-to-torso ratio on the longer side (i.e., unfavorable for squat but favorable for deadlift). **What I've done so far:** I've been doing daily mobility exercises for the past three months to improve my ankle dorsiflexion. My routine includes sitting in an assisted third-world squat (""TWS"") a few times a day (for 30sec - 1min) - either holding onto something with my arms or with my back supported by a wall, while keeping heels on ground and knees over toes (i.e., feet not collapsing inward). --- **Current ankle mobility:** I've been able to improve my lunge test from ~2in (~5cm) to ~4in (~10cm). In other words, I can keep my toes ~4in (~10cm) from the wall, whilst planting heel on ground and touching knee to wall. Note: I do the lunge test while standing which allows me to use my bodyweight to push my knee forward. --- **The issue:** The improvement in ankle mobility, as measured by the lunge test, is not translating to an improved ability to sit in the Third World Squat. When I sit in an unassisted TWS, my knees are in-line with my toes, and, as a result, my center of gravity remains behind my midfoot and I end up rolling backward (after my tibialis anterior muscles wear out, which is after a couple of seconds). When I sit in an assisted TWS, I'm able to position my knee only an inch in-front of my toes. (If I try to roll forward further, my heels lift off of the ground.) --- **TLDR: I've been working on ankle mobility for ~3 months and have only seen an improvement in my ankle dorsiflexion during a weighted squat, with little to no improvement in my ability to hold a third-world squat (""TWS"").** --- * What exercises can I do that assist with unweighted ankle dorsiflexion? (I've noticed significant improvement during barbell squats.) * Do some folks have biomechanics that preclude a TWS? Or is it the case that any femur:torso ratio can be overcome with sufficient ankle mobility?",2.4594354838709656,5.401450416666666,3.9965462365591367,79.66081935483871,86.5,6.739440860215054,26.25720430107527,7.908726449838941,2.2479464946236565,1593,70,271,35,50,526,181,372,0.006,0.8640000000000001,0.129,0.9929,1,0,1,0,0,0,130,0,0,0,1,6,2,0,0,26,0,18,21,18,3,0,30,25,16,0,1,7,0,2,0,0,0,2,0,0,0,9,13,1,4,1,2,0,3,3,0,0,3,5,3,27,2,57,19,3,54,0,0,1,0,1,33,0,5,17,161,36,4,0.3810769343517244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1295726915220328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14651232002056225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2108271898305252,0.0,0.1228815484743298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1949870054637276,0.0,0.0,0.0,0.0,0.0,0.0,0.16876052710450262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19887265628370351,0.0,0.3387186886792902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1909696003615932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30417197331352275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2169293077601764,0.0,0.0,0.0,0.2898261805588158,0.0,0.0,0.0,0.0,0.1818905267963159,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2134466900137068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14668582089924692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2162207945681767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11110451248000901,0.0,0.0,0.0,0.0,0.12936311193894134,0.0,0.0,0.0,0.0,0.1645640588865155,0.0,0.0,0.0,0.0,0.0,0.2320245216582804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13871427340621925,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Status_Faction,2018/04/10,"How long did your n00b gains last? I'm 37, male, 5'10"" 198lbs. Started working out hard 90 days ago. Lifting weights for 50-60min with a personal trainer 5-6 days a week. Dieting high protein/low fat diet (approx 2100 cal/day, 235g P/200g C/45g F). My bodyweight has not changed in 3 months. I still weigh around 200 pounds. However using a DEXA scan after about 8-10 weeks I have brought my BF down from 32% to 25% and it displayed about 14 pounds less fat tissue and 14 pounds gain of lean tissue. I feel better and am starting to look better. But as I continue with this routine, I am practically dumbfounded that I can continue to swap fat for muscle so evenly. I am adding 5 hours of cardio a week and is now the assumption from my coach and physician that my body type leans more on endomorph. Anyone with experience of n00b gains lasting some weird extended period of time? How much longer can this continue until my muscle growth slows down and I start to lean out? ",4.34445112781955,5.724164136842109,4.794436090225567,84.86105263157896,70.78947368421052,8.165413533834586,27.25563909774436,8.634040054169528,1.876932330827068,766,26,152,13,14,243,133,190,0.059,0.848,0.093,0.8042,1,0,0,0,0,0,29,0,1,0,6,9,3,0,0,5,0,9,10,4,3,0,19,17,12,0,0,2,0,3,0,1,0,5,0,0,2,5,12,7,0,1,1,0,2,1,1,0,0,2,5,14,2,27,15,4,34,0,0,2,0,4,8,0,1,24,78,19,2,0.0,0.0,0.0,0.0,0.0,0.0,0.14783883550828622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11661521418040595,0.0,0.0,0.14846798116303875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29500357757521195,0.0,0.1852530128563305,0.0,0.0,0.0,0.0,0.0,0.0,0.1764292502758644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3226744777973212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11015544608150064,0.0,0.0,0.0,0.0,0.16314110834372778,0.0,0.0,0.08432808275051944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14940053290592606,0.0,0.0,0.0,0.0,0.0,0.0,0.17621035369900753,0.0,0.0,0.1642429587852381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2718930293719229,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14759348278528586,0.14005170660036448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13312078972000846,0.0,0.1226011866726806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14562431497405692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3541394626482739,0.0,0.13318930760416892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09724972542128547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14404284023842373,0.0,0.0,0.0,0.0,0.40133830163387135,0.2030909503008068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12141653565326775,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Unknownguy1999,2018/04/10,"need help with calisthenics hi i am starting with calisthenics because i want to get stronger. i would say im already quite strong i am a swimmer who swims for about 3 times a week and goes to the gym for 4 times a week to gain more strenght. but now that i started with calisthenics and not weights anymore. i noticed the progress to be quite stale. my question is are there any schedule or routines experienced people can recommend for me so i can progress to hanging leg raises and l sits etc. thanks",2.988350515463914,5.577620257731957,3.2775360824742283,88.84104639175258,78.38144329896906,5.9418556701030925,31.349484536082482,7.1686216300943375,1.8890049484536084,403,21,79,5,10,124,69,97,0.0,0.757,0.243,0.9674,0,0,0,0,0,0,5,0,0,0,6,4,2,0,0,5,0,8,2,1,0,0,13,14,6,0,3,3,0,1,0,0,1,0,1,0,0,2,6,1,0,1,2,0,2,1,0,0,0,0,3,9,2,12,12,2,11,0,0,0,0,5,0,0,2,8,47,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22512463013277254,0.0,0.0,0.0,0.0,0.13873042011088665,0.0,0.0,0.0,0.2023181779237448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1243595764394201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2275195414360456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10658421131274153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13674027538931707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2203604463201271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15126714925570395,0.0,0.0,0.0,0.0,0.0,0.0,0.23226108562247266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1414314053329755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22853232906599405,0.433968934524845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1622329927899207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.288791628978162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18782042820797204,0.0,0.0,0.0,0.0,0.0,0.0,0.23791395411348604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12032745582112825,0.0,0.32728106897052583,0.2484231745715285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14491932438409594,0.0,0.0,0.0 fitness,ABagOfFritos,2018/04/10,"Becoming mildly disillusioned. Hey dudes, I'll keep this short and to the point. I've been trying for years to improve the shape I'm in, and constantly running into walls. I want to put in the work, I want to improve at the exercises I'm choosing, but it just seems like I can't. I can't afford a gym membership (can't afford the time OR the money) at the moment and so I'm sticking with makeshift options when possible. The issue I keep having is that nothing I do ever seems to become that tiny bit easier so I can then increase the exercise a bit step by step. For example: I've started to do stairs at work, every day, several times per day. For the last two months, I've been taking the stairs for the first few floors at work until I'm too out of breath and take the elevator the rest of the way up (total of 18 floors, no way I can do them all yet). The problem comes when I realize that after those two months, I still can't do anymore than I did when I started. I have done a minimum of 10 floors per day (usually 2 sets of 5 though it varies) and typically at least 15 floors; and still begin to struggle very quickly. Is this normal? This is only one example, but I find this seems to be the case with anything I'm doing. Any advice is appreciated.",4.121956224350207,4.6751247751937965,5.604792521659828,81.90995212038304,70.62790697674419,8.7062471500228,27.57957136342909,8.841846274778883,1.9479322389420888,984,32,205,17,17,334,140,258,0.046,0.8690000000000001,0.085,0.8269,2,0,0,0,0,0,31,0,0,1,4,13,3,0,1,20,0,22,3,1,0,3,31,40,17,0,4,4,0,0,1,0,0,2,0,0,0,10,11,0,2,6,3,1,6,5,2,0,4,4,0,15,1,33,35,8,56,0,0,0,0,2,20,0,5,28,133,25,3,0.0,0.0,0.0,0.0,0.0,0.1155971409637646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08044509914737934,0.0,0.0,0.0,0.11731749870997175,0.0,0.0,0.09734724125365338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2612965048186919,0.0,0.0,0.0,0.0,0.2582964249706332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10190122864348114,0.0,0.12783557333040518,0.0,0.0,0.0,0.0,0.22887272543968246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1210575222504576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1070051887990768,0.09966918793861244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10812008182245228,0.10062222023000902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12346992537177352,0.0,0.21029321976569787,0.0,0.0,0.0,0.09642674419929012,0.0,0.0,0.0,0.0,0.0,0.057793279688958005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18884491989501956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11590462134383782,0.11350786749647472,0.0,0.0,0.0,0.08016019456999314,0.08996917312084876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1118276266404425,0.13336057214931685,0.0,0.0,0.0,0.1131929617412383,0.0,0.11891980263940975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32307575313500475,0.0,0.13364041400641888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1674605411524905,0.0,0.1889421192458713,0.0,0.0,0.12366829906732772,0.0,0.0,0.0,0.0,0.0,0.17788721481310374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11622487639615885,0.0,0.1379582907044231,0.0,0.0,0.0,0.0,0.08031498183528976,0.0,0.2311153238112713,0.0,0.0,0.0,0.13028594679022412,0.09760630092094247,0.13954767967898574,0.18779516296109214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25836192826377724,0.0,0.0,0.0,0.0,0.0,0.07617852070874996 fitness,Nieoryginalny,2018/04/10,"Diet Evaluation - Muscle Gain(22/m/63kg/185cm) Hi, I'm 22 years old, 185cm and 63kg. I would like to start going to gym to gain some weight but there are certain issues that I have to overcome. First is obviously diet. I tried to create something that would fit my current situation and needs (3000 calories 130-140 protein. But it looks so dumb I can't even believe I did it in the first place. [diet](https://imgur.com/vjZDc12) Numbers are from products I already have and tried (except maybe from eggs, chicken drums etc. - those were taken from google) The main problem with this chart will be obviously dark chocolate as main source of calories but who knows, maybe it's fine. I would like to know if it is fine for me to use those foods listed in my chart as a daily source of nutrition. I know it's far from normal, and is low on meat etc. but I have my reasons, it's not that I don't want to eat meat and rice. I'm just wondering if there is something crucial that I'm missing. ",3.5632707253886022,5.418096243523324,3.910229922279793,88.5128060233161,73.61139896373057,6.275777202072541,26.570272020725387,6.9077264865688965,1.0822126943005186,777,28,156,7,16,242,118,193,0.078,0.81,0.112,0.3684,1,0,2,0,0,0,37,0,0,0,3,5,9,1,0,3,0,18,6,0,2,3,32,33,14,0,9,9,0,1,2,0,4,0,0,0,0,14,6,6,0,5,2,0,1,3,4,0,2,3,2,14,5,22,25,5,14,0,2,1,0,2,7,1,4,8,95,28,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16732974421082594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17083740191695165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15515744812845686,0.0,0.0,0.0,0.0,0.3382196488141239,0.10015154281918548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2579562985055446,0.18335408383183613,0.0,0.0,0.0,0.0,0.0,0.08617599170702114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1582644710723636,0.0,0.0,0.0,0.0,0.24999903713851734,0.0,0.0,0.0,0.0,0.0,0.0,0.14815952652387562,0.0,0.0,0.0,0.12733273741280754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3046695616887016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11243324809697512,0.0,0.0,0.0,0.0,0.1485672202084169,0.0,0.0,0.15911233536720812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15842322513516846,0.0,0.0,0.0,0.0,0.0,0.0,0.145091399101038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15590300770675072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17044078392011006,0.0,0.0,0.0,0.2334675293451805,0.0,0.0,0.1073259495832236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2058964250780132,0.0,0.0,0.0,0.0,0.13096141130654715,0.0,0.0,0.0894365151970006,0.0,0.0,0.18464699412311825,0.0,0.0,0.0,0.0,0.0,0.0,0.16443849638911875,0.0,0.0,0.0,0.32314518583899354,0.0,0.0,0.09764607252124907 fitness,clittlord,2018/04/10,"Can 120 burpees a week hurt my physical condition? I'm working out 4 times a week and I always to do some burpees, think it's a great exercise for quads and cardio, been doing them for 3 months or so and everything feels great. Now, every month I like to up my burpees, like for example from 120 a week total, to lets say 145 total, every month and a half, is this too much? will it evantually have bad impact on my lower part of the body? Thanks",3.0301098901098875,4.344221681318686,4.2624175824175845,87.65758241758243,73.94505494505495,7.837362637362638,23.98901098901099,8.418075326091056,1.3046439560439556,347,10,75,6,7,114,65,91,0.093,0.737,0.17,0.8196,1,0,0,0,0,0,11,0,0,1,1,3,7,0,0,6,0,8,3,1,0,2,11,12,6,0,0,1,0,1,2,0,1,2,1,0,0,3,5,0,0,2,1,0,0,0,2,0,1,1,2,6,5,11,9,5,11,0,1,0,0,2,3,0,2,10,48,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15058407236713606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15110493480974346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20102025751646932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3049551944265832,0.0,0.1626469052339227,0.0,0.0,0.0,0.091505410082189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39904684592567213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1937353895485682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18505720162873368,0.0,0.17682857870730487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4333528780619357,0.0,0.1330360124068816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1959761739650357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14391703052345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1666156669767947,0.0,0.0,0.0,0.11596022100347292,0.0,0.0,0.10552683892247264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4354969859962866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13175053343238202,0.0,0.0,0.0,0.0,0.0,0.0 fitness,noice333,2018/04/10,"How much weight does the food you eat impact the scale? And can I still treat myself daily? I used to be 165, I was fat! I dropped down into the 140s and stayed there for about a year (not really trying to change anymore, just happy I lost the weight). For about the past 6-7 weeks, I've gotten serious about it. I started in about late February at 142 and now I'm down to ~132. I noticed I went from 131 to 133.8 in just one day (I freaked out!). When I was done at the gym, I went back and weighed 135.2 (I drank a protein shake and Monster energy (0 calories) while I was in there). Is it possible that I'm just paranoid and I'm still losing weight (taking in about 1600 calories a day according to My Fitness Pal, while being active, I jump rope for about 30 minutes plus lifting)? Also, I love taco bell! I track my calories from the food I eat in there, about 820 calories every meal. Can I still lose fat while eating there, enjoying it every day? Thanks in advance for reading! Edit: I'm male, 18 years old, about 5'7"".",1.947223493516404,3.866656231884061,3.024164759725405,92.7855377574371,78.46859903381643,5.710551741673024,22.00584795321637,6.5966054737557815,0.3723487922705315,788,23,169,7,19,252,120,207,0.071,0.804,0.125,0.934,0,0,0,0,0,0,42,0,1,0,4,23,11,0,1,10,0,9,14,2,2,0,15,23,13,0,0,4,0,3,0,1,0,2,0,0,1,4,9,13,0,0,2,0,5,1,6,0,1,9,3,22,5,32,12,1,39,0,3,0,1,4,13,0,0,19,104,26,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09392532445571032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11647958666426968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09031237898102693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12424732288343597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2272380569913491,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10278194512551968,0.1201928979852636,0.0,0.0,0.0,0.3605443247024139,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1979146494241819,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28404383260994803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1250285101775311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13248956477725538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2627946989394949,0.12821137079212291,0.0,0.10600388984485414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08633981725022848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13371846034367155,0.12324480755681402,0.0,0.07958766964102182,0.0,0.0,0.0,0.0,0.0,0.1121200332284826,0.0,0.0,0.0,0.0,0.0,0.13240807630637458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1174825364858067,0.0,0.07524195964222365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0831322472372106,0.12518687499872885,0.2813889683367364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0883083490618578,0.0,0.0,0.1081328730284256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07974135137546806,0.0,0.0,0.0,0.0,0.1014397400213797,0.0,0.0,0.0,0.0,0.09421190925092128,0.42907012591063787,0.0,0.21775604877966506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15126886785724653 fitness,Its3pic,2018/04/10,"Bench Press worry So, around a year and a half ago I started to visit my local gym, I was really unweight for my age and height. I trained 3-4 times a week for around 6-7 months, gained enough weight to class as healthy, happy with it, then sadly I had a health issue with my heart (apparently due to my weightlifting), i took a 3-4 month break. I’ve now invested in a Home Gym, with a solid Bench/LatPull Down Machine, and some free weights and some barbells, i’ve been training with this for around 2-3 months. My issue is, since i took the 3 month break i lost alot of the weight I gained, and I have now recently got back up to what I originally, but because my bench is free (Not a Smith Machine), i’m currently repping 10 for 4 reps with quite heavy weight (for me) and I’m starting to not notice any strength or mass gain, and i’m worried if i go any higher i’m going to start having issues finishing sets and crushing my chest by dropping the bar on it (Have done this a few times, not my cup of tea) Basically what I’m asking is, should I stay on a safe weight which i could probably do more reps, or go higher (which i know will help with muscle growth) but have a risk of injury or having another health issue as i’ve previously had. Thanks in advance",7.2014736164736135,5.099143764478769,7.361090733590736,80.72946106821108,65.02316602316603,10.332175032175034,32.78024453024453,8.59863814320734,2.305934105534105,981,29,214,11,12,319,142,259,0.084,0.7909999999999999,0.125,0.8809,2,0,0,0,0,0,36,0,0,0,7,7,9,0,1,15,0,17,11,2,1,0,34,35,18,0,3,9,0,7,0,0,2,2,0,1,0,8,17,7,1,1,4,3,8,3,3,0,1,9,7,23,8,32,23,6,47,0,2,0,0,3,12,0,7,22,123,31,1,0.0,0.0,0.0,0.0,0.0,0.0,0.08183319098400589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12555705332964012,0.0968021168861887,0.0,0.0,0.0,0.0,0.0,0.0,0.24654432542883026,0.08630365952184553,0.0,0.0,0.0709858495728747,0.0,0.056275407940721806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07370737893077921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09447204328326046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09538783649184147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15739713665911406,0.0,0.07383410415013902,0.0,0.0,0.0,0.0,0.09827285158380553,0.0,0.0,0.0,0.19625668595349235,0.0,0.10939574268348737,0.06187794297618101,0.0,0.09260118450453436,0.0,0.0,0.0,0.0,0.0,0.0,0.3854186313105061,0.0,0.0,0.0,0.0,0.050734848062653874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10077459129377717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2947452601786372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10510318317565763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09953302443939667,0.0,0.0,0.0,0.0,0.09819018174238778,0.0,0.0,0.059140446625298985,0.0,0.09115161132600276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0763653342847631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1960267218165764,0.09839732689385733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08499282097630444,0.0,0.0,0.0,0.0,0.0,0.0,0.10766122888050124,0.0,0.0,0.0,0.20513451725003487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07405089416882922,0.5620843963613898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1875041949232892,0.0,0.0,0.0,0.0,0.059448932803715764 fitness,Trumpetjock,2018/04/10,"Squat lagging in nsuns I've been running nsuns for about 4 months now, and have had really phenomenal gains. I just broke 1000 pound club last week at 280 bench, 315 squat, 430 deadlift. My bench numbers in particular have really soared, but I'm concerned that my squat is pretty far behind. According to symmetric strength, it's lagging by about 12%. I'm 32m 6'0 190 lbs eating about 3700 cals a day. Is this issue typical in nsuns? Is there anything I can do accessory wise to help shore up squat? Am I making a mountain out of a molehill?",4.331357142857144,5.9123196952380965,5.037321428571428,82.32455357142858,71.09523809523809,8.29761904761905,28.36309523809524,8.841846274778883,2.1853095238095235,428,16,83,8,8,138,80,105,0.056,0.774,0.17,0.939,0,0,0,0,0,0,14,0,0,0,2,6,3,0,0,3,0,10,1,0,1,0,5,13,2,0,0,2,0,0,0,0,0,0,0,0,0,3,2,1,0,0,1,0,1,0,1,0,0,2,0,5,2,15,11,0,13,0,1,0,0,1,7,0,0,5,41,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27825983014750943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2180718730395232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34600091746348033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2266476431508391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35292957478634235,0.0,0.0,0.0,0.0,0.0,0.2756286579571132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22571060648421004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.269899560878599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34400922838468234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4332413845001828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2712349478559411,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Javerton,2018/04/10,"Question About Dumbell Bench Press Technique ? Is holding them together in the center of your chest, and keeping them together when lifting an effective form of doing it, for the sake of biceps and triceps ?",9.793428571428574,10.563783342857146,8.429285714285715,65.79821428571432,58.42857142857143,10.428571428571429,46.07142857142857,10.125756701596842,5.359857142857145,167,10,22,3,2,51,29,35,0.0,0.908,0.092,0.5362,0,0,0,0,0,0,4,0,1,2,1,2,0,0,0,3,0,2,3,3,1,0,6,3,3,0,0,0,0,1,0,0,0,0,0,0,0,1,2,0,2,2,0,0,0,0,0,0,0,0,1,3,0,6,3,1,3,0,0,0,0,4,2,0,1,1,19,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6215615014294082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7833653681015135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Arutig3,2018/04/10,"Question about transition from a cut Hi all, Some quick back story: started a cut about 10/11 weeks ago at (M/170lbs/5’10”) with a body type best described as “meh”. I’m vain so because I start my new job tomorrow I wanted to use my time off to lose some weight and be more lean when starting. The cut has gone well, I weigh and track all my food and eat between 1900-2000 calories a day. This has allowed me to drop to between 158.7 and 160 over the last 10 days consistently. My question is this: I want to begin a lean bulk and try to put on only 3-5 pounds over the summer. Since I seem to be stalling in my weight loss, I’m confused as to how many calories I should try to eat to achieve this while following PHUL? Also should I do a period of time where I work back up to eating maintenance or just jump into the bulk? Thanks for your help, sorry if this is a dumb question!",4.730665312341292,4.882089044692741,4.929547993905537,88.70365667851698,69.16759776536313,7.849873031995938,28.004570848146265,7.348242739294969,1.2757999999999994,685,21,150,6,11,215,117,179,0.147,0.7809999999999999,0.07200000000000001,-0.8617,2,0,0,0,0,0,22,0,1,0,5,12,11,4,1,11,0,9,8,1,3,2,26,22,14,0,5,3,0,2,0,0,2,0,0,0,0,4,7,7,0,4,0,0,4,0,8,1,0,1,2,15,3,29,17,6,34,0,2,0,0,6,9,1,9,20,92,19,4,0.0,0.0,0.0,0.0,0.0,0.0,0.11578043021997232,0.0,0.0,0.0,0.0,0.10445106647864236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20086647249730274,0.0,0.07962039441251502,0.0,0.0,0.0,0.1370701508974838,0.0,0.0,0.14508145612963674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16846899409947802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4009487265146148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15793760316888794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08754705484122438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12961312147558846,0.0,0.0,0.0,0.0,0.10646692327581404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14612239419043696,0.0,0.0,0.0,0.0,0.0,0.13242095161757073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12614672559262466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.099336974730257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1313020117885324,0.4389489261032249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11890505311199626,0.0,0.0,0.0,0.10804431736152076,0.0,0.0,0.0,0.0,0.0,0.0,0.14621041667180631,0.2773453889995557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1202507840635094,0.0,0.0,0.0,0.0,0.0,0.0,0.1523228319451897,0.0,0.0,0.0,0.0,0.17735513274789474,0.0,0.0,0.0,0.0,0.11280758506770495,0.0,0.0,0.15407771183266636,0.0,0.1047697674005696,0.3181025813517382,0.11743665782392647,0.0,0.0,0.0,0.0,0.0,0.0,0.09508772634350217,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PM-ME-YOUR-DATA,2018/04/10,"High heart rate (180 BPM) while jogging (5 mph) I run on a treadmill for 1 month (3-4 days a week). I started with a speed of 10 km/h (6.2 mph) by my heart rate was ridiculously high (50% > 190BPM, 30% > 200BPM) so I lowered it to 8 km/h (5mph). I could walk at that speed, but my heart rate is consistently over 180 for at least 70% of the run. I am a male in my early twenties, slightly on the underweight side. My routine is to walk for 5 minutes, jog 20 – 30 minutes, and walk for 25 minutes. Here is how my typical session locks like (there are two sessions superimposed one over the other to show variability): https://i.imgur.com/PCSLM7u.png Here is what I already tried: * To stay hydrated. * Run regularly for a month. * Check thyroid. * Do ECG. * Jog at different times of day. * Different HR sensor. I jog for general health and well-being and this feels a bit counterproductive. These jogs feel much more exhausting than the Internet led me think they should.",1.8007302533532048,4.45083223497268,3.0650198708395457,87.90352086438155,84.57377049180329,6.605961251862893,24.165176353700943,7.84624498591911,1.476892896174863,741,29,150,15,22,239,120,183,0.041,0.94,0.019,-0.3889,3,0,0,0,0,0,59,0,0,1,0,5,3,1,0,10,0,10,6,3,2,0,13,14,7,0,2,1,0,2,1,0,1,3,0,0,1,6,4,0,0,3,6,1,12,0,2,0,2,1,2,14,1,24,11,4,35,0,0,0,0,2,11,0,0,12,79,20,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18050744012486175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17857991203300136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1306001407679113,0.0,0.0,0.21098276875967176,0.0,0.0,0.0,0.0,0.3417990143993032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16541536694521006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.173870996255618,0.0,0.5815062047162644,0.0,0.34564879653316954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07991375648444356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2611256364587004,0.0,0.12024535374163205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11084164634864907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11577817506150385,0.17434760169117436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10481130291153523,0.0,0.0,0.09538103139065954,0.0,0.0,0.0,0.0,0.11105567870487423,0.0,0.15978755493959276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13120880626512546,0.0,0.1470722334042294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,darcentie,2018/04/10,"Is one hour of cardio a week enough? Hey everyone, I am a skinny guy that weights around 73kg and is 191cm, only 15 years old. Since I do alot of cycling and go on pretty long cycling trips I am scared that the muscle I get in the gym will be lost with too much cardio. I go to the gym 3 times a week (rarely 4). So to the main question, is 20minutes of static cycling every training enough for endurance and not to lose muscle, also how can I balance my cardio with cycling and gym? Thank you.",4.6214886731391625,4.282491165048544,5.425388349514563,86.74093042071198,69.3883495145631,7.255016181229775,27.846278317152105,5.46131890053228,0.9649754045307439,382,11,82,1,6,125,70,103,0.052000000000000005,0.8640000000000001,0.084,0.4798,0,0,0,0,0,0,12,0,1,0,2,5,4,0,1,8,0,9,5,1,1,0,11,14,7,0,0,1,0,1,0,0,1,3,0,0,1,2,7,2,0,1,3,0,3,1,3,0,1,1,1,8,1,12,11,5,13,0,2,0,0,4,3,0,2,7,53,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15569551028203596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1733175892634641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4023387641244864,0.0,0.0,0.0,0.16403681601823233,0.1860370132203557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10171878801693564,0.0,0.2212964523541992,0.0,0.0,0.0,0.0,0.1927761701145229,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1917328803635854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17229672301702068,0.0,0.21781109082083736,0.21252984661076985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14312137841771158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20429701268924266,0.0,0.13192866682893467,0.1480724083718528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.198072250924959,0.0,0.0,0.0,0.0,0.2181001411838707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19492114232432334,0.0,0.0,0.0,0.0,0.0,0.0,0.16105163586927948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17924668285135506,0.0,0.0,0.0,0.0,0.0,0.0,0.11352675394731583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31234113633291305,0.2370829968295192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12537557739247182 fitness,Doxsein,2018/04/10,"Alternations for hanging leg raises Hi, I recently bought a pull up bar that attaches onto your door frame. Now the bar is actually right at my head level, which now means that I cannot hang without my feet touching the floor. Instead of doing hanging leg raises now, I try to do knee raises, and will start incorporating hanging L-related exercises. Does anyone know of any great exercises where my feet won’t touch the ground in this situation? Many thanks in advance! PS. I will take any rotational exercises too as I want to train my obliques a lot. Thanks again! ",4.723619047619049,7.0305006000000025,5.8171428571428585,74.13619047619048,71.57142857142857,8.857142857142858,29.76190476190476,9.444778638647367,2.958333333333333,453,19,80,11,9,150,77,105,0.0,0.885,0.115,0.8953,0,0,0,0,0,0,13,0,1,0,1,7,3,0,0,5,0,7,11,6,0,0,6,15,2,0,1,1,0,2,0,0,3,3,0,1,0,4,1,2,0,2,5,1,6,3,0,0,0,1,2,10,3,12,11,1,22,0,0,0,0,2,10,0,1,6,47,14,0,0.0,0.0,0.2255001111472616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31428376290442384,0.0,0.0,0.0,0.0,0.16157605376933346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20221909563385151,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25476579818994904,0.0,0.0,0.0,0.0,0.0,0.0,0.23715407859410456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12699516703097816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1964553991487092,0.0,0.0,0.0,0.23427819067278655,0.0,0.2517131544275281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2281629796386347,0.0,0.0,0.1973405015549879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25974287025952336,0.0,0.0,0.0,0.0,0.0,0.0,0.1635591526681908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1737429123607187,0.0,0.0,0.42549363636569454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15688770960771212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1362965871722765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22275224646883496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,extremelylazybastard,2018/04/10,"I'm looking to upgrade my Fitbit Blaze to a better tracker, what do you recommend? I'm having battery/step counting problems with my Fitbit Blaze. It's making my 13,000 daily goal confusing since some steps don't get recorded. Looking at the next in line (Fitbit Ionic) I thought it had too many things I'm not really looking for. I really don't need to see headlines from the New York Times on my step counting watch, nor do I want a wireless payment thing using my watch or play music from it. I'm just looking for a watch with a big face that can light up (eyesight issues), accurate step counting, waterproof to a degree, durable, heart rate monitor, good battery life (Blaze has maybe 1-2 days before charging) and sleep monitoring. Any suggestions?",5.69595744680851,7.163150971631207,5.893397163120572,77.92350000000002,67.65248226950355,8.193191489361702,33.248936170212765,8.548686976883017,2.8589029787234037,601,27,101,9,10,191,96,141,0.043,0.8740000000000001,0.083,0.7382,0,0,0,0,0,0,23,0,1,0,2,2,5,0,1,7,0,8,4,3,2,0,14,23,3,0,3,3,0,0,0,0,0,1,0,0,0,7,3,0,0,1,1,0,3,4,2,0,0,2,9,9,3,14,21,1,12,0,0,8,0,2,5,0,3,4,52,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12127942973030435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1517568501239383,0.0,0.0,0.15772998696531593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1150165513140501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.093176913584861,0.0,0.0,0.1495857383539303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2113374427917453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18614387074715605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12596901208216724,0.0,0.0,0.0,0.0,0.5990531786256386,0.0,0.0,0.0,0.0,0.0,0.11904541007960005,0.1808119204152696,0.1791696238811667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1322391555074731,0.0,0.17224488594804835,0.1896699196244544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1706502695000875,0.0,0.0,0.0,0.0,0.0,0.0,0.22850232465653306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14211636767125066,0.0,0.0,0.0,0.0,0.14752726266846478,0.0,0.1784719062082118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2369664739877552,0.0,0.0,0.1415845073859787,0.10399330102475884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15403118497748494,0.0,0.0,0.1051913863680403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jldude84,2018/04/10,"Calculating calories burned kayaking? I went out kayaking yesterday, and it turns out I did right around 7 miles in distance in 2 hours and 10 minutes(fought some pretty intense currents and wind and waves coming back) and unfortunately I didn't wear my HRM, so I'm trying to calculate the calories burned. Should I calculate based on the time it took(most calculators seem to generate a random number based on bodyweight x time, but I've no idea what intensity/speed they're basing it on) or distance travelled? Seems to me it should be distance as it wouldn't matter if you're just lazily paddling or racing the calories burned would come out almost the same that way. Thoughts?",7.4716463414634156,8.758051398373986,6.7151930894308975,74.30254573170734,63.47154471544715,9.076829268292682,34.887195121951216,9.188382445141503,3.2496024390243905,554,24,90,9,8,170,84,123,0.055,0.906,0.039,-0.412,1,0,0,0,0,0,13,0,0,0,0,4,0,0,0,5,0,7,1,1,0,0,29,15,11,0,5,5,0,0,0,0,4,0,0,0,0,7,11,0,0,4,1,0,4,3,0,0,0,4,0,6,0,13,6,2,22,0,0,0,0,0,11,0,8,6,53,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22652466581273026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20138199516757255,0.0,0.0,0.0,0.17394769063274132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38973357999497305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22277917752565787,0.0,0.0,0.2553726046148709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2301450490288401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19318894955593768,0.0,0.0,0.0,0.0,0.0,0.41188077106641946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17959183583777966,0.26381908855257763,0.0,0.0,0.0,0.2513365393202321,0.15358718346474587,0.2460602411754107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17956133145026595,0.0,0.0,0.0,0.2097063671331859,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1606987879930341,0.0,0.0,0.0 fitness,AuxGod1367,2018/04/10,"Lower back work So my gym does not have a reverse hyper, what are some good alternatives that I can perform to get similar benefits? ",2.707066666666666,5.5792906400000035,4.652000000000001,76.55266666666667,82.6,8.133333333333335,28.333333333333336,8.841846274778883,3.079933333333334,106,5,18,3,3,36,25,25,0.079,0.722,0.199,0.5106,1,0,0,0,0,0,2,0,0,0,2,2,2,0,0,1,0,3,0,0,0,0,2,4,1,0,0,1,0,0,0,0,0,0,0,0,0,2,0,0,0,0,1,0,0,1,0,0,0,0,0,2,2,1,4,1,1,0,0,0,0,0,0,0,1,1,13,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4544009500247681,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5171407733622151,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3087448626311868,0.0,0.0,0.4956574162290414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4302156815818304,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Vesspo,2018/04/10,"Confusion on progress. Basically I've been doing a simple routine I found online since the start of Feb. For about 4 months before that I still want to the gym but was pretty inconsistent. My current program is 3 days a week doing: 3x10 bench press @ 115lbs 3x10 seated overhead press @ 35lbs (dumbbells) 3x10 standing overhead press @ 30lbs (dumbbells) 3x10 rows @ 100lbs (machine) 3x10 dips 3x10 leg curls @ 130lbs 3x10 ab machine @ 100lbs 3x10 Vsquat machine/leg Press @ 240lbs (switch every week) 1x30 calf raises w/100lb bar So after doing this for about 2 months I was feeling pretty good about myself and decided to up the weight. After a quick Google search I realized most people recommend upping the weight weekly for beginners (how is that not crazy?) 2 months of doing 3x10 with the most weight possible for me and after adding 5lbs I could no longer finish my last set. Also I came across this article below which says if you are able to get the max reps in your rep range with the weight you have, you should up the weight. (ie. if your rep range is 8-12 and you can do all 12 reps, up the weight) but isn't that essentially trainng to failure every time? I've heard that isn't something you should do. Http://seannal.com/articles/training/how-often-to-increase-weight.php",4.514247787610621,7.671783734513272,3.338254867256637,87.230196460177,76.6991150442478,5.562902654867257,20.986902654867254,6.918507183188421,0.5667977345132739,1028,27,177,11,25,295,136,226,0.039,0.867,0.094,0.9086,1,0,1,0,0,0,47,0,7,0,1,8,2,0,1,12,0,20,8,1,1,1,24,27,10,0,6,5,0,11,0,0,2,0,4,0,0,7,6,7,0,4,2,0,1,4,1,0,0,6,15,17,1,26,18,3,29,0,0,0,0,9,8,0,5,18,99,24,1,0.09783425096006007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07823801514621873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08324974173394274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11189631975646666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07811268854615333,0.0,0.0,0.06309499824359531,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16485915198098972,0.0,0.0,0.0,0.0,0.0,0.0494679368757372,0.0,0.0,0.0,0.0,0.0,0.0,0.1072702064341534,0.0,0.0,0.05111435816683433,0.0,0.0,0.08205872799070098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07974797229598105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2342710971693627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06782595113469894,0.0,0.0,0.0,0.0,0.11029341809114196,0.0,0.19906521054898507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07780172314274231,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0809295033854153,0.0,0.0,0.0,0.0,0.07531758613809901,0.0,0.0,0.06924758637965672,0.0,0.07813055919435792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05704793849701621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.057705176014281136,0.0,0.23543020454734145,0.8339503267808298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Cypter,2018/04/10,"Minimizing strength & hypertrophy loss during a longer pause from lifting In about two weeks I will be taking a break from lifting for about 4-5 weeks, and I have a few concerns as to how I can minimize strength & hypertrophy loss during this time. I am aware that you start losing strength & mass after ~3 weeks of not lifting, so I know that I can expect some loss during this time. My questions/concerns: Currently I'm in a bulk (started skinnyfat, now less skinny, still fat after bulking for about 5 weeks), should I keep eating a lot (maintenence) or is it more smart to cut since I will be losing mass anyway? Should I keep taking creatine, or is it more smart to take a break from that and start from scratch with the loadup phase when I'm back? Is it still important hitting high daily protein numbers when not lifting? Any other tips that I didn't mention that would help minimize loss would also be greatly appreciated.",9.560738636363633,7.810278142045455,8.678636363636365,72.02545454545455,60.19318181818181,11.3,38.47727272727273,9.827888789773867,3.6602181818181814,747,29,134,11,8,234,101,176,0.093,0.7659999999999999,0.141,0.8643,1,0,0,0,0,0,26,0,1,0,9,13,13,1,0,7,0,17,3,2,1,0,18,29,10,0,5,4,0,1,0,0,6,1,0,0,0,11,3,3,2,1,0,0,0,3,7,0,1,1,1,12,6,19,18,6,25,0,6,0,0,3,5,0,4,18,89,23,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11011949893433157,0.0,0.4475971676580283,0.0,0.09364145212653603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10588362593996356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14090257556529512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15181591994580926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09229812712600062,0.1454887447390085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24479008267672986,0.0,0.0,0.07567690894326756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30810455792954483,0.0,0.11706852867214687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11390775117634025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29239658624857834,0.0,0.21993651075790727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31060221106807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.160589206942109,0.0,0.0,0.0,0.0,0.0,0.0,0.13451394031308786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44182198147210905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19563778392188907,0.0,0.0,0.0 fitness,LordVengian,2018/04/10,"Rate My Progress and please give me some tips and advice Hi all, I would like some tips and advice on my current regiment. Sorry for the long post. Some stats: Male, 30 years, 6,1 feet (185cm) and weighing 198lbs pounds (90kg) with 22% BF measured with calipers. I had a before pic but sadly deleted it a few month back (don't know why) and find that i still look fat. I do see some muscle definition but not enough. So i started 10 month ago with my weight at 236lbs (107kg) and decided to make a change. Researched a lot and had some help from a friend who is seriously ripped and bulky. I bike to and from work (5 days a week) for a total of 11 miles (18km). Walk at least 30 minutes every day (7 days a week) with my dog or during my break at work. My TDEE as a light active person brings me at about 2,628 calories per day and divide it the following way: 30% Carbs: 128 grams 35% Fat: 66 grams 35% Protein: 149 grams I aim for about 1800-2000 calories a day and do not use my extra earned calories. So far i have lost almost 40 lbs and am also weight lifting 3 times a week before work (30-60 minutes) where i do a full body workout. In this workout i train every muscle group at least one and the upper body twice with all 3 sets of 8/10 reps. I train for hypertrophy and would like to become bigger. When training i also do super sets to maximize my time spent in the gym. My workout includes the following: *Cable Hammer Curls (77 lbs) *Cable Ion Cross (33 lbs) *Cable Triceps Extention (44 lbs) *Calf Press on Leg Press (286 lbs) *Dumbbell Bicep Curl (44 lbs) *Dumbbell Shrug (83 lbs) *Hyperextentions (Back) (49 lbs) *Leg Extentions (132 lbs) *Low Cable Crossover (33 lbs) *One Arm Dumbbell Row (57 lbs) *Pullups (Body weight wide grip) *Seated Cable Row (143 lbs) *Side Lateral Raise (26 lbs) *Situps (or Machine Pull down) (99 lbs) *Standing Dumbbell Row (44 lbs) *Standing Leg Curl (264 lbs) *Triceps Pulldown (55 lbs) *Wide Grip Pulldown (143 lbs) My weight has gone up with a steady pace but have been stuck since January and cant seem to up any more. I can't do dead-lifts because of a bad knee so use the machines as this is less strain but lets me up the weight without any problems. Do i need to lift bigger and how has my progress been in these 10 months? Is the stall caused because i'm on a cut and don't have enough resources to fuel my body? Do i need to do more cardio or should the above be more than enough? If anyone has any tips or would like to know more, please let me know. Thank you all for your help! #Edit: I have the above routine as i like the exercises and keeps me coming back for more. I set this up with my friend and enjoy coming to the gym with this routine. #Edit 2: Formatting",1.686055555555555,3.8561171240740753,2.6011111111111127,94.225,80.53703703703705,5.1111111111111125,20.555555555555557,6.139981653823899,-0.0032777777777774912,2077,57,447,15,54,654,274,540,0.049,0.845,0.107,0.9872,1,0,0,0,0,0,121,0,2,0,8,14,17,1,1,27,0,34,23,15,5,4,71,59,38,0,8,12,0,9,4,3,4,4,0,0,2,9,29,8,1,6,7,1,9,7,8,0,3,8,12,38,9,52,44,26,68,0,3,2,0,13,27,0,13,28,229,47,7,0.0,0.0,0.0,0.0,0.0,0.1475915729092157,0.06694257764359612,0.0,0.07562085095974341,0.0,0.0,0.12078420531722582,0.0,0.0,0.0,0.15406547190974132,0.0,0.0,0.0,0.0,0.05280427840801593,0.0,0.0,0.0,0.0,0.0,0.0,0.17420715321577385,0.06305477794321909,0.09207073120815024,0.08340423002754008,0.1285213317260968,0.0,0.0,0.0,0.0,0.3355360356893486,0.0,0.0,0.0,0.0,0.0,0.07757828339247763,0.07988854041353384,0.13010497051641973,0.0,0.0,0.0,0.0,0.0,0.0,0.2435158665548259,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23409233736923876,0.0,0.0,0.0,0.12725515610334326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06902252428652605,0.0,0.0,0.0,0.1166907835052291,0.0,0.0,0.07244420911783696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10123689305769852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06712429654097549,0.0,0.0,0.12450894795245353,0.0,0.0,0.0,0.0,0.15444552846914578,0.0,0.14757806260189973,0.0,0.0,0.06683148001723123,0.06341650494593865,0.0,0.0824373438340423,0.06420311271010397,0.0,0.0,0.05040917305154348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18083439519467173,0.0,0.0,0.11199199481456523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10234655548274008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06593982547569452,0.0,0.1657932306135276,0.0,0.0,0.07232583038448744,0.0,0.0,0.07226098814536792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060178452630862835,0.06874918960866537,0.0,0.0,0.0,0.0624696685802717,0.0,0.0,0.0,0.0,0.0,0.0,0.08453675765204179,0.05345237015133445,0.0,0.0603091571638438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06952727186779936,0.0,0.0,0.0,0.0,0.0,0.0,0.08807086815112149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13044744276444648,0.0,0.0,0.0,0.059943055803729425,0.18172911282819584,0.4598058305343413,0.0,0.0,0.06814368372934929,0.0,0.0,0.07279712162882257,0.0,0.16493506264251734,0.0,0.0,0.16093848834473867,0.0,0.0,0.04863142634654792 fitness,DXBtoDOH,2018/04/10,"Ideal training regime for toning (not large muscle gains) I've read the wiki and the various links. There is a daunting amount of information on there that it's difficult to sort through it to look for what I want. What am I: 38 year old healthy white male. 6'/1.82m, 150lbs/68kg. I am fairly slim already. I do not have a perfectly flat stomach, with a slight bump (only noticeable when naked). I have some minor muscles but nothing noticeable or impressive. What I want: more toned, somewhat more, but not wildly, muscular body. Firmer pecs. Finally properly flatten the stomach, but I do not need a six pack. What do I already do: swim 2-2.5km 4/5 days a week. It takes about 50 to 60 minutes depending how long/fast I swim. What do I already eat: primarily vegetarian with some meat on the weekends. Yoghurt, apples, something carbs with vegs or lentils with vegs, and salad with chopped eggs. That's the typical day. I figure I need to introduce a training programme with some weightlifting and to change my diet. I'd like to have maybe a 3 x week training balanced with another 3 x week swimming laps (still keeping my laps). The training should flatten stomach, strengthen the pecs and bulk up the arm muscles a bit. Because I have minimal body fat I don't think it would be difficult or take too long to do this, it just requires resolve to make this leap. What would be a good training route? All ideas are greatly welcome. (I have access to a good gym). Balanced with the training is the diet. What would be a diet to support the improved training regime? More proteins? I don't particularly want to increase the meat intake but will do so if it helps. I understand if I want to build up the muscles, even only slightly so/make them firmer, I'll likely need to increase my food intake. What do you eat if you are actively training? ",3.3816443464994066,5.904026351585017,3.9989396507882695,84.56997753856591,76.55043227665706,6.503102220715376,30.666977453805732,7.618777277803332,2.1872736735039844,1452,71,262,21,34,459,182,347,0.031,0.8140000000000001,0.155,0.991,0,0,1,0,0,0,61,0,2,1,5,10,13,0,0,24,0,29,16,8,3,2,58,44,17,0,15,15,0,1,2,0,5,1,0,0,1,18,12,9,2,7,7,0,5,6,2,0,1,0,3,24,11,30,36,13,21,0,0,2,0,7,4,0,12,14,162,42,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3713550054259866,0.0,0.0,0.0,0.0,0.0,0.11762251249701552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06837923680496087,0.0,0.0,0.0,0.0,0.0,0.12246317779868154,0.2491964356091565,0.0,0.0,0.0,0.0,0.0,0.0,0.11866349601568382,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14468380026023886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2295606807718509,0.0,0.0,0.0,0.0,0.0,0.07408879376157619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12287935054796928,0.0,0.0,0.13563927743864326,0.0,0.0,0.0,0.0,0.0,0.0,0.18816972724808692,0.0,0.12367043609722606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0751867764375708,0.0,0.0,0.0,0.0,0.0,0.0,0.12662895428305684,0.0,0.0,0.0,0.09970395821371457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10960350979573133,0.0,0.0,0.1985380386647665,0.0941965411187578,0.0,0.0,0.0,0.0,0.0,0.07487592932092657,0.0,0.11269222463270888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24952317744840116,0.0,0.0,0.0,0.0,0.0,0.1076324162082412,0.255417977916529,0.11770603495571495,0.0,0.0,0.17062428712362604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11220272740423352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08635577218669797,0.0,0.0,0.0,0.0,0.08958100115205826,0.0,0.0,0.0,0.0,0.0,0.12729187840576178,0.0,0.0,0.16867932739097086,0.0,0.0,0.0,0.0,0.0,0.0,0.07187552663479205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11677539518914505,0.0,0.0,0.0,0.0,0.2646486850890649,0.0,0.2699337319770225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2390521039890069,0.0,0.0,0.07223532983127312 fitness,Xzow,2018/04/10,"Nosebleeds from weighted pull ups? Have you ever seen this happen? Does it make any sense? I've seen it happen from deadlifts before but recently I've seen it happen to someone from pull ups with 25kg weight attached. ",2.8885365853658564,5.831327121951222,2.8616585365853666,89.15102439024393,82.65853658536584,4.255609756097561,22.83414634146341,5.6839178017228535,0.4733570731707317,176,6,30,1,5,53,29,41,0.0,1.0,0.0,0.0,0,0,0,0,0,0,4,0,1,0,0,1,0,0,0,0,0,1,2,0,1,1,4,8,1,0,0,1,0,2,0,0,0,0,0,0,0,4,1,2,0,0,0,0,2,0,0,0,0,3,5,1,0,7,5,0,6,0,0,3,0,1,2,0,0,2,15,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16083045591493678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20124701648023224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20696576269127234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21393091042489007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6274176587885982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1578678892229207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23351862469173415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20038860553542084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5759949749195566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nsgx,2018/04/10,What's the best fitness/health investment you can make for less than $100? What's the best fitness/health investment you can make for less than $100 except for obvious things like gym membership and so on?,8.352,7.415206200000001,7.255000000000003,78.67000000000004,62.0,12.0,35.0,11.20814326018867,3.65175,168,6,33,4,2,51,24,40,0.0,0.7340000000000001,0.266,0.9054,0,0,0,0,0,0,6,0,2,0,2,1,3,0,0,2,0,2,0,0,2,1,5,4,2,0,0,1,0,0,1,0,0,0,0,0,0,3,1,0,0,0,1,2,0,0,0,0,0,0,0,2,3,7,4,4,1,0,0,0,0,2,1,0,0,1,22,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6219862496198542,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6299963464920944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14477795521928982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3956217811794933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19687676000312446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Kingmob1,2018/04/10,"What am I missing here...? Okay so I'm guessing the answer to this is just ""eat less"" but I want to check in with everyone here and see if I'm missing something. At the start of the year I decided to up my gym game and treat it seriously. Since January I've put on almost 5kg (72.5 - 77.2). I've definitely put on muscle size and strength which is great. To start with I was eating 3000 calories a day. Then I noticed I was putting on a little around the belly I wasn't happy with so cut it to 2700 and then 2600. Currently the belly isn't super ""fat"" but there's fat there (don't fit a couple of pairs of old pants) but I'm very happy with muscle growth. Anyway, here's the issue...I just realised I've been entering my calories for oats all wrong and I've been eating less calories than I thought. About 500 less than I thought I was (also the protein amount was off...thanks Fitness Pal). Which means I was eating 2500 and then now 2100 a day. Which doesn't seem a lot at all. My TDEE puts me at 2300 (42m, 175cm, 77kg, lightly active) and I work out 4 days a week, weights only. I work out HARD and just can't understand how I'd put on a decent amount of fat weight on only 2500 (now 2100). What am I getting wrong here? Am I missing something? ",0.8379964902018138,2.7591485893536145,2.577813688212931,94.59754241006144,82.11787072243345,5.262883884176659,20.761772448084237,6.297961479604792,0.06279420883299203,961,28,219,8,26,317,138,263,0.147,0.7559999999999999,0.097,-0.9213,1,0,2,0,0,0,47,0,0,0,4,18,14,1,0,14,1,17,9,3,1,2,36,34,19,0,2,7,0,3,0,1,0,3,0,0,0,8,15,9,0,7,2,1,7,5,7,0,0,10,5,19,7,30,24,8,37,0,3,1,0,2,16,0,5,14,125,27,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1044612214304548,0.0,0.0,0.08342451491098013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09286674858930244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11542788632276214,0.0,0.20183294317770573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4269808391791633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09968204963188627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05450279543882753,0.0,0.0,0.0,0.0,0.11501295955583715,0.11492003258332305,0.0,0.0,0.2221007565754316,0.0934500598701242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10455585609883088,0.0,0.0,0.0,0.0,0.0,0.08868897252829026,0.0,0.0,0.0,0.0,0.0,0.11363485623082205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11876879588607828,0.10946609282752626,0.0,0.0,0.15867983370548913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5243511152915747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08312938278043447,0.09496883766486887,0.0,0.0,0.0,0.08629442540556446,0.0,0.0,0.0,0.0,0.16062097373237225,0.0,0.0,0.14767619786065747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09604366586543714,0.0,0.0,0.0,0.0,0.0,0.16563655408777025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1086006019534631,0.0,0.0,0.0,0.0860747690652832,0.06153052717208143,0.0,0.08367905965341124,0.2540668509749072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15189212923578374,0.0,0.0,0.0,0.22811467316039774,0.0,0.067178537818491 fitness,OVERENT,2018/04/10,"Question about calorie intake and losing weight. I know this is trial and error, so I know this is only supposed to be guidelines, but I might as well put in the work if I am going to try this whole fitness thing. I’ve spend the last 2 weeks reading a lot everyday about nutrition, macros, fitness, working out, tips and tricks. You can almost become too confused with all this information available, so if someone could spot a mistake or improper etiquette in my upcoming plan, I gladly hear it. I may have to adjust down the road, but for now I just need to get started and want to know if this is a good standpoint. I’ve tried all this a year back but had to put in on pause cause of work and not really seeing the results I want, so now I’ve adjusted my plan a bit and can already now see some errors I made previously but now looking for some guidance to get it right this time. My overall goal is particular to lose my noticeable belly fat while throwing in a good amount of weight training to get lean and get the most buck for my money at the gym, so hopefully aiming to get kinda lean as well in this process and this is where my confusion slightly appear. I’ve calculated my BMR and TDEE – putting it at 2700 calories. If you want to lose weight, a good standpoint would be minus ~500 calories a day to lose weight in a healthy manner, and if you want to put on muscle – add 300/400 calories. (that’s what most of the people and guides say anyway). Bulk/cut – this is what some people change throughout the year I understand, but for a newbie starting out, not many cover the middle ground here. I’ve seen amazing after pictures of people getting muscles and losing weight at the same time; so where does this take my daily calorie intake? Should I do the -500 calories with the right kinds of food and correct training and the results will slowly come? Do people still get that nice toned body with arms/chest and such while being on calorie deficit? I thing I got all the nutrition covered, worked my way around MyFitnessPal and have knowledge in meal planning, my simply question is the work I have to put in at the gym and the correct amount of calories I should take along with this? If my TDEE is 2700, can I safely do ~2200 a day, while doing this workout split throughout the week and kinda get towards my goal? Mon: Tri/chest – end with 20 min row/run/bicycle Tur: HIIT Cardio – 20 min/30 min Wed: Bicep/back - end with 20 min row/run/bicycle Tue: HIIT Cardio – 20 min/30 min Fri: Abs/legs/shoulder/trying new things at the gym.. Weekend: Just trying to go for walks or whatever Bonus question: I get as I lose weight, I will have to re-do my TDEE at some point, but muscle also weight something I guess, do I take anything into account there? If I gain muscle at the same time, I probably will not lose weight/fat so rapidly, because muscle also adds weight or am I selling myself too much here? ",5.759430091185411,6.247394299645393,5.716557244174265,82.77900000000002,66.99645390070921,7.864154002026344,30.47598784194529,7.447530270364453,1.8461170820668689,2291,81,435,20,35,718,260,564,0.07200000000000001,0.82,0.108,0.9726,0,0,1,0,0,0,74,0,3,0,19,30,23,1,2,31,0,35,14,2,4,5,103,71,48,0,18,21,0,8,0,0,8,3,2,0,0,23,32,11,1,11,6,6,11,3,11,2,0,4,14,41,12,64,55,17,77,0,7,4,0,10,34,0,30,31,275,64,8,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05259464012134972,0.0,0.05796092427423968,0.08400595510865777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04322231744076169,0.04675699895531042,0.0,0.0,0.0,0.08077456956790942,0.0,0.03201780271012845,0.05800801508081343,0.0,0.0,0.0,0.0,0.057341995161447924,0.0583417034483657,0.0,0.0,0.0,0.0,0.0,0.05395604313460488,0.055562837227347325,0.04524429449989046,0.0,0.0,0.0,0.041935694528811567,0.0,0.0,0.06774654980863838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04596361800307841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09304035957526706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06351155449660978,0.0,0.0,0.0,0.2469719753620705,0.0,0.05970056493118098,0.13216251345929406,0.04200779463826141,0.0,0.05786049285741485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.059197736369521685,0.0,0.0,0.0,0.0,0.052167629060098406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.054695082269967187,0.08659653027355163,0.04281361540283432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0441064628743865,0.41132207599187065,0.0,0.044653552093138586,0.0,0.04969895074046785,0.0,0.05325052626105068,0.0,0.0,0.0,0.0,0.0,0.05571907170237125,0.0,0.0,0.0,0.0,0.038610773260796816,0.038945466686692964,0.0,0.05072746753334988,0.0,0.0,0.0,0.0,0.05979828678753305,0.0,0.0,0.0,0.039946444402873406,0.0,0.0,0.0,0.0,0.0,0.14565256533093202,0.0,0.0,0.0,0.04965162972318734,0.0,0.0,0.0,0.056629153945891776,0.0,0.0,0.2640028311783513,0.17651482662822274,0.0,0.05253765554321658,0.0,0.03364786185525815,0.0,0.0,0.0,0.0,0.08970946489082178,0.0,0.04176874917832901,0.0,0.0,0.08370876600859296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04450294192251951,0.04043511167930877,0.0,0.0,0.07435272510327089,0.0,0.0419452885916724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1184732751789674,0.0,0.0,0.0,0.0,0.0,0.10468272294016216,0.0,0.0,0.0,0.09188052415693404,0.0,0.0,0.0,0.0,0.17829984678706154,0.0,0.0,0.054678755412667535,0.0,0.0,0.0,0.0,0.1239187475994445,0.04169066345801183,0.08426227394046197,0.5756346216197258,0.0944497642566895,0.0,0.0,0.058640547221269976,0.0,0.0,0.0,0.19118845646803215,0.0,0.0,0.037311146192874,0.0,0.0,0.06764674913923477 fitness,Niggasaki123,2018/04/10,"Newbie. At lifting gained 1kg of muscle and 1kg of fat in 2 weeks Im new at lifting only been doing it for 7 weeks. I started slightly fat. I had depression and an alcohol problem so i never ate much before starting gym and wasted all my muscle from inactivity and lack of nutrition. Because of that i started at 28% body fat and skeletal muscle much lower than average. My first reading after 1 month of working out showed i gained 3kg of muscle and lost 2kg of fat. Percentage went down to 22% ar 72.5kg I started eating even more, up to 3300 cals ( may be an under estimation since south east asian food isnt documented well) a day. Mainly consisting of what i assume is clean food Wan tan noodles with steam chicken breast and 2 boiled eggs breakfast Half a grilled chicken and rice lunch Salmon or some other fish for dinner Occasionally have some chicken curry or fish curry with vegetables. 3 to 4 scoops of egg protein a day blended with tropical fruits like mangoes and banana with some fruit yoghurt. I work out 6 days a week. Push pull legs x 2 almost 130hrs to 2 hrs per session So is it normal to gain muscle and fat at the same time? I was hoping to lose fat and gain muscle like i did last time. What are your suggestions for me to improve? I ask this humbly and will respect all your opinions i only seek to improve myself Thanks in advance for your kind replies Regards ",3.787072927072927,5.5496562271062295,4.85320845820846,82.36944305694307,72.80952380952381,6.868398268398267,28.160006660006665,7.520522993642371,1.7206058608058612,1102,43,204,13,22,361,170,273,0.068,0.795,0.13699999999999998,0.9597,2,0,1,0,0,0,19,0,3,0,10,5,11,0,0,7,0,13,24,10,1,3,36,23,16,0,4,2,0,0,2,0,2,7,0,1,0,7,18,20,0,1,3,0,4,2,4,1,2,7,2,19,7,39,13,11,35,0,3,0,1,5,13,0,10,20,117,26,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1438527238047868,0.1347883210042618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12583830490125195,0.0,0.0,0.0,0.0,0.08205448044870407,0.0,0.1145396692627428,0.0,0.0,0.0,0.0,0.14951676129335514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26042892435814685,0.0,0.11593582652936014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13773539507257607,0.0,0.0,0.0,0.0,0.0,0.08890589838721732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11449567234666375,0.3255318707464147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13369398698346585,0.0,0.0,0.0,0.0,0.1453974229564117,0.0,0.0,0.0,0.0,0.14017128531251666,0.0,0.10972173824092224,0.0,0.0,0.0,0.0,0.0,0.1315232440703508,0.0,0.0,0.0,0.0,0.1505895220148823,0.14693819260717955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10744111004113838,0.0,0.19790158421053552,0.0,0.10381633433182652,0.13000317450300228,0.0,0.0,0.13188515934664738,0.0,0.0,0.0,0.0,0.0,0.20474763811408786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12879962527012612,0.0,0.0,0.0,0.0,0.13464228225217642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11134735505832874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3810988707456955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12392698733390872,0.0,0.0,0.0,0.0,0.0,0.0,0.15697951420563674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3239180951394796,0.0,0.12102683005373145,0.12478097706654667,0.0,0.0,0.0,0.0,0.0,0.19598933262601914,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Neon_Zebra11,2018/04/10,"Living in a car (Nutrition question) Hey guys, I'm a drifter / migrant worker (LOL) and I'm living in a car. I just finally got back into the gym and Im wondering if anyone has any suggestions on what I could be eating from fast food / grocery stores. I have about 20 to 30 bucks a day I can spend on food. So I cant be going out to 70 dollar steak dinners every night (but those are fucking great!) Terriyaki chicken and rice is always great, as are subs, and quarts or half gallons of milk are rather standard in my diet. Im doing a modified Strong lifts, im kinda weak, havent been to the gym in a few years (my last squat and dead lifts were about 220 to 250, bench was 150 Currently im doing 115 bp, 120 squats, and 120 dl Im also throwing in face pulls and rope pull downs because why not, right? (I know I should get into a place, but being a drifter, its hard to make a commitment as I never k ow when someplace else will catch my eye)",1.7217826216781127,3.3148714619289343,3.424843236787101,91.14806808002392,78.03553299492386,6.259659599880563,22.24813377127501,7.048011613610866,0.5750910122424608,726,21,160,8,17,242,134,197,0.034,0.919,0.047,0.5169,1,0,0,0,0,0,28,0,0,0,2,8,5,1,0,11,1,20,10,2,1,2,27,29,16,1,4,7,0,1,0,0,2,1,0,0,1,3,10,6,0,3,2,4,7,4,2,0,1,4,2,11,3,22,19,1,30,0,0,1,1,4,13,1,5,10,88,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10059739647694894,0.10467066446755252,0.0,0.0,0.08554421675917663,0.0,0.0,0.0,0.0,0.08795807227839249,0.0,0.0,0.0,0.0,0.0,0.0,0.0967278020893596,0.0,0.0766828396721501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10043625320596583,0.0,0.0,0.08112670729390452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12871864107571,0.10508472470499013,0.0,0.0,0.0,0.0,0.0,0.0,0.10598684951101253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13780115101261622,0.0,0.0,0.30422114814592865,0.0,0.0,0.11629450300629625,0.06572216005945443,0.0,0.07149161499933815,0.0,0.10060893342338556,0.2773766033826355,0.0,0.12455581269613485,0.0,0.0,0.11268669327692052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6793953975663983,0.0,0.0,0.0,0.0,0.0,0.06913307894413606,0.10253887924301816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22215676941453416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08396845521685171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09702006858595028,0.0,0.0,0.1180491241578881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1314279301458176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14091804146830195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10742736744893988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1135094965689776,0.0,0.0,0.0,0.13641820003520913,0.0,0.0,0.0,0.0,0.0,0.0,0.08100719567719031 fitness,t4yl0rj4d3,2018/04/10,"How often do you record your measurements? I will preface this by saying that I have a history of eating disorders, so too much focus on weight and measurements may be triggering in that regard. But I am trying to get my weight down again in a healthy way, and I am wondering how much time you all wait in between measurements. I weigh myself every morning, but measurements are something I've only just started up again. I want to feel encouraged by this, so I think daily would obviously be a mistake. Is weekly measurements a good goal? Or would you wait longer? Currently I am just trying to get back into being active in general. I do yoga several times a day for 30 minutes, and my cardio so far is really just vigorous cleaning and walking the dog. I'm trying to up my water intake, as it had become very poor, as well as ensure I have a calorie deficit and am eating nutritious foods (I am a vegetarian and I'm sure this sub is aware, while many aren't, that that certainly doesn't ensure a healthy diet!) - cutting out junk and trying to slowly cut out my beer intake, as I feel that it's probably the worst contributing factor to my weight gain over the past year. TL;DR: I'm trying to lose weight, and wondering what your opinion is regarding the best frequency for taking measurements (whole body measurements) to record progress, while remaining encouraged. (Daily? Weekly? Monthly? - do you have a routine for stepping on the scale and taking measurements?) Thank you ",5.701483516483518,7.381756538461541,6.3313021978022,73.98244780219783,67.86446886446886,9.709084249084249,30.86611721611721,10.008157457239328,3.3719686446886445,1177,47,194,29,20,384,150,273,0.091,0.737,0.172,0.977,1,0,2,0,0,0,38,0,7,0,5,14,14,2,0,14,0,26,13,1,3,4,40,43,23,0,4,6,0,6,0,0,4,1,1,1,0,11,12,11,2,5,2,1,2,2,5,1,0,1,7,25,9,32,35,6,32,0,1,0,0,10,14,0,6,15,142,36,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08562856925870359,0.0,0.0,0.12298780082588592,0.0,0.0,0.11686490795106436,0.0,0.0,0.1236952823425222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0718176545335857,0.0,0.0,0.0,0.0,0.0,0.12762761620858826,0.0,0.0,0.0,0.0,0.0,0.0,0.22789710577844505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09382516802647237,0.0,0.0,0.0,0.0,0.0,0.11261340201056415,0.0,0.0,0.0,0.0,0.0,0.1346563298828516,0.0,0.0,0.0,0.11636146822158926,0.0,0.0,0.09340305162620176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12458277775900545,0.0,0.0,0.0,0.0,0.0,0.1129010380469628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08888607756596212,0.0,0.16372406761089034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08469390550734265,0.0,0.0,0.0,0.0,0.10630522790912424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12006435829140087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07133973686750365,0.0,0.0,0.0,0.0,0.0,0.0,0.08855753118830349,0.0,0.0,0.0,0.0,0.0,0.12580451951712918,0.0,0.0,0.0,0.0,0.0,0.0,0.08572997118862193,0.0,0.0,0.07882081582280799,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10495499562949896,0.0,0.16745694597090952,0.0,0.0,0.10252485109712764,0.0,0.0,0.0,0.07135466074283928,0.0,0.0,0.1298692211073273,0.0,0.0,0.0,0.0,0.3780288984786549,0.0,0.0,0.0,0.0,0.0,0.0,0.09188323667280546,0.06568270879085214,0.08839197491122115,0.17865172166446855,0.5424234035675709,0.1001255497043868,0.0,0.0,0.12432888682577856,0.0,0.0,0.24152921988387802,0.0,0.0,0.0,0.15821316451396672,0.0,0.0,0.07171185652589833 fitness,likenzombie,2018/04/10,"Upper body strength tips Hi everyone, I'm pretty new to ""fitness"" in general, and have recently discovered that I have pretty laughable upper body strength. I can handle squats, and lower body seems okay. My only mode of exercise was running, but I haven't done that in almost a year due to ankle injury. So other that enduring through the pain when lifting and doing pushups, do you have any tips to gain upper body strength? My arms are the weakest, it seems! ",5.934039215686273,7.428628776470588,5.89970588235294,77.9970098039216,67.11764705882352,8.490196078431373,32.990196078431374,8.841846274778883,2.954254901960784,366,16,61,6,6,115,60,85,0.14,0.6609999999999999,0.199,0.4482,1,0,0,0,0,0,13,0,1,0,4,2,5,0,0,3,1,10,7,5,0,0,8,13,6,0,0,1,0,0,0,0,0,2,0,0,0,5,3,0,0,2,1,0,1,1,1,0,0,2,0,6,4,7,11,0,12,0,0,0,0,2,6,0,3,5,37,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17010096794921914,0.0,0.0,0.0,0.0,0.0,0.0,0.11551790089107965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7547522109078841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1738367036110937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16231873318496906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16406218027400704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12919432176702303,0.180754401225254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34563914236951204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16772682257164248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3092878101671671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10939116115874804 fitness,SaudiBeer,2018/04/10,"Looking for the perfect workout bag I word from 7 am to 5 pm, and I usually take an hour and a half workout in the gym of the company I work for. So I dress formal throughout the day, and change in the gym for my workout. I carry need space for a pair of shoes, a towel, shorts and a tshhirt. Any suggestions?",3.868384615384617,3.817281646153848,5.270576923076924,86.21817307692308,71.0,8.346153846153845,31.634615384615394,8.07648339933343,2.0641538461538462,237,10,53,3,4,80,43,65,0.0,0.935,0.065,0.5719,1,0,0,0,0,0,8,0,0,0,2,1,1,0,0,10,0,1,1,1,0,1,7,4,5,0,1,0,0,0,0,0,0,0,0,0,0,0,4,0,0,0,5,0,0,0,0,0,1,0,1,6,1,10,4,0,7,0,0,1,0,1,4,0,0,3,33,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2661064460224627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4139575591568328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25236469013750923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3853647522795967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32860459662661073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2901538354472697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29421888361418924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4309762886052415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.284880725059574,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ragnarstark89,2018/04/10,"Can you help me to increase strength? Hi guys after some months of workout I’ve increased very little the weight that I can lift, can you help me, my personal trainer change my schedule to 10-8-6-6 rep for exercise increasing weight, what do you think?",3.9194897959183663,5.78329967346939,4.1181122448979615,87.35635204081633,72.6734693877551,7.348979591836735,30.617346938775512,8.07648339933343,2.137485714285714,200,9,39,3,4,62,38,49,0.0,0.745,0.255,0.9074,0,0,0,0,0,0,8,0,3,0,1,0,1,0,0,1,0,4,3,0,0,0,2,5,0,0,0,0,0,2,0,0,0,1,0,0,2,2,0,2,0,1,2,0,3,0,0,0,0,0,2,8,1,5,5,4,7,0,0,0,0,8,1,0,1,3,21,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28981601105451765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2712659587285922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3672625931786894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27458240907631715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21867426293970896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23921349783177875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17554411526005406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22604776367851284,0.0,0.0,0.0,0.6672250661998427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Hakimura-Kun,2018/04/10,"Training to dunk while working out at the same time? Right now I’m doing the reddit PPL 3 times a week and air alert 3 days a week also. I’m 5 weeks into air alert and I can grab onto the rim right now. However, I see that a lot of people are against air alert because of the sheer quantity of jumps in the later weeks. The reddit PPL recommends working out 6 times a week so I feel like I’m not gaining enough strength and I’ve plateaued in my strength progression. My bench is stuck around 70kg, Squats 100, Deadift 80. Also, the fact that I only work out 3 times a week means that I’m only doing one set of the PPL so I’ve barely touched by OHP and Barbell rows. What do you guys think is the best way for be to make progress towards dunking while still working out?",2.948146997929605,4.052504347826087,3.641257763975158,92.85310817805383,73.84472049689441,6.360455486542442,25.83902691511387,6.42735559955562,0.7182666666666666,604,20,135,4,12,191,96,161,0.061,0.82,0.119,0.8422,1,0,0,0,0,0,12,0,1,0,10,8,4,0,0,14,0,8,0,0,1,1,18,18,10,0,0,1,0,3,1,0,0,0,0,0,1,4,10,0,0,3,0,0,1,1,0,0,1,1,4,7,4,20,16,4,36,0,0,1,0,2,16,0,1,18,72,11,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21331986595161914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11873202008769085,0.0,0.0,0.0,0.0,0.0,0.08130415722737344,0.0,0.0,0.0,0.13996882560025492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08601583605097309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13781202019683125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06743840346354582,0.0952831209884008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1320622113412389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06516028409706967,0.0,0.0,0.0,0.0,0.0,0.0,0.11339064872783353,0.0,0.0,0.08902884288425775,0.0,0.0,0.14528446658908886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0903783464023602,0.20287538316165246,0.0,0.0,0.0,0.0,0.0,0.09246542602758197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2278030289679941,0.0,0.0,0.0,0.0,0.10628260056582678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10651344095908463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08546130947591153,0.0,0.0,0.3110881218102544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10586686061474916,0.6419122415253193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3883943308781384,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nthiogen,2018/04/10,"Getting lightheaded easily -- am I calculating wrong for my cut? Hey all, I've been on a cut for just over 2 weeks now, and I'm starting to get very lightheaded whenever I stand up. It's getting to the point where I'm worried I'm not eating enough, although my calculations (details below) seem right on the money for a cut. It may also be relevant to mention I'm on an ECY stack, and my goal is good muscle definition (~15% BF?) while progressing in the [Recommended BWF routine](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine). I track my calories fairly meticulously with a food scale and only skip about 1 day a week counting (usually Saturday, and I try not to go overboard eating). I usually eat 110-150g protein per day. Stats: * 166 lbs average weight over last 6 days of weigh-ins, 5' 9"" 25-year old male * Exercise about 5 hours a week, bodyweight strength training 3x / week and cycle commuting about 4x / week on average * 1900 cals and 110-150g protein per day * Based on the [SailRabbit](https://www.sailrabbit.com/bmr/) calculator. I assumed 20% bodyfat (honestly I have no reliable way to calculate this) My question is -- if I'm getting lightheaded very easily (mostly during working hours), is this a clear sign I need to up my daily intake? Is it just side effects of the ECY stack even though the issue only presented recently? Any thoughts/advice are greatly appreciated. Cheers!",6.459499048826885,8.577965510040165,6.8656309448319615,69.1813506658212,66.59036144578313,10.222024941872755,34.39040372014374,10.426177893888326,4.135195983935743,1128,53,179,31,19,366,162,249,0.058,0.848,0.093,0.884,0,0,0,0,0,0,75,0,0,0,5,10,9,3,0,13,0,10,6,0,1,2,22,23,11,0,2,5,0,1,0,1,1,1,0,0,1,5,7,5,0,4,1,1,1,3,4,0,0,1,1,14,5,26,20,3,39,0,0,0,0,5,15,0,6,21,90,19,2,0.0,0.0,0.0,0.0,0.0,0.11447940589479735,0.0,0.0,0.0,0.0,0.0,0.0936862707920084,0.0,0.0,0.0,0.07966725717227582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3022129372798361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35962668675709397,0.0,0.0,0.0,0.12104915015727878,0.0,0.0773776744249618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1416604497929826,0.0,0.0,0.0,0.24482796970900345,0.0,0.06658008096383235,0.09826139117942753,0.0,0.12916029880468954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2307418950865809,0.0,0.0,0.0,0.0,0.1222760665583098,0.0,0.0,0.0,0.0,0.0,0.09549437206033154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08686659257456912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1229311315280175,0.0,0.0,0.1781984814131257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11074633986350936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13123685358501258,0.0,0.0,0.0,0.0,0.0,0.11567329223808265,0.0,0.0,0.10004701701798176,0.0,0.0,0.0,0.0,0.0,0.10665062004576494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08292066353080353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11510107161040647,0.0,0.0,0.0,0.0,0.0,0.0,0.07953839799409503,0.0,0.0,0.0,0.0,0.0,0.2580523646283147,0.19332504675908746,0.0,0.09298966439161983,0.469860630935373,0.14265935993219162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08528792265644586,0.11897336327745622,0.0,0.0,0.12808712801111352,0.0,0.07544193325175648 fitness,Pearcenator,2018/04/10,"Built a home gym. Feedback on modifications to program? So, life happened with my girlfriend and her daughter and I bought a house, so I turned the garage into my gym. https://imgur.com/gallery/rW5Vh Equipment: - Titan T3 Rack - Valor CB-12 Pull Down Machine - Olympic plates + dumbbells - Schwinn Bike - Treadmill - Bands - Lots of space Hoping to eventually score a Concept 2 Rower and Glute Ham Raise in the future if I can find a good deal. The following has been my routine in a commercial gym, cavefish. Recommendations on some modifications for my personal gym? *italic is the workouts I need to substitute for now* **Leg Day** - *4 sets leg extension 10-15reps* - 4 sets squat 6-10 reps - *3 sets leg press 10-12 reps* - 4 sets leg curl 10-12 reps - 3 sets stiff legged deadlift or walking lunges **Chest Day** - 4 sets incline DB or barbell bench 8-12 reps - 3 sets flat DB or barbell bench 8-12 reps - 3 sets DB fly or machine fly (pec deck) 12-15 reps, focus on squeezing at the top - 2 sets weighted dips **Back Day** - 4 sets bodyweight pullups: up to 15 reps - 4 sets bent over row barbell or DB row 8-12 reps - 3 sets front pulldown, wide or narrow (switch it up) 8-10 reps - 3 sets cable row 6-10 reps - Behind the head pulldowns: 2 sets 15 reps (Medium easy weight...just squeeze.) **Shoulders/Arm Day** -Shoulders- - 3 sets DB press or front military 8-10 reps - 3 sets side laterals 10-12 reps - 3 sets rear lateral machine or DB 10-12 reps - 6 sets shrugs behind the back for 3 sets and to the front for 3 -Triceps- - 3 sets 10-15 rope pushdown - 3 sets skullcrushers or DB extensions 6-10 reps - 3 sets reversed push down (palms facing) 8-10 reps -Biceps- - 3 sets barbell curl or e-z curl bar 8-12 reps - *3 sets preacher machine or db/barbell 8-12 reps* - 2 sets hammer curl db or rope 10-15 reps - wrist curls 13-20 reps 2 sets",0.3321468671679213,2.71530479714286,1.7401654135338376,93.52311528822055,98.17142857142859,4.5132832080200505,21.85463659147869,6.339386263674448,0.5315809523809532,1389,55,284,18,57,443,165,350,0.004,0.96,0.036000000000000004,0.8611,1,0,0,0,0,0,119,0,0,0,1,6,2,0,0,13,0,4,18,14,0,0,25,10,19,0,3,13,1,5,0,1,0,2,0,1,1,1,6,2,1,1,8,1,7,0,0,0,0,2,5,9,2,25,8,2,61,0,0,0,0,6,18,0,16,10,76,10,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2991428264906592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.501788978960964,0.20053828073673388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1777848322423709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16315146398101796,0.0,0.0,0.0,0.0,0.17201056481688298,0.0,0.0,0.0,0.1996303560337536,0.0,0.0,0.0,0.0,0.0,0.1951162114403616,0.19319907356775268,0.0,0.2244462721512732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13739296916675697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16537122831411816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14423174330703736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16984456786342195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2115784226983319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4737381212328086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mabid2098,2018/04/10,"What’s a good time to finish running 2 and 3 miles? I’ve been running for a while now, and usually every run on the treadmill I do 2.3 miles in 20 minutes. It takes me 18 minutes to do 2 miles, and my record is 3 miles in 25 minutes. I usually start off at 6mph and then increase the speed to like 8mph on the treadmill towards the end. My question is what do you guys think is a good goal. I’m not trying to be a marathon runner or anything, but I definitely want to improve. ",4.072750809061488,3.5974599805825243,5.539951456310681,85.91957119741105,70.55339805825244,8.031715210355989,32.70064724919093,7.1686216300943375,1.90682006472492,370,16,84,3,6,126,66,103,0.0,0.8320000000000001,0.168,0.9209,0,0,0,0,0,0,10,0,1,0,1,1,3,0,0,8,0,8,0,0,0,0,10,13,8,0,1,3,0,0,1,0,0,0,0,0,1,3,4,0,0,2,2,0,5,1,0,0,0,1,0,7,3,13,11,1,26,0,0,0,0,3,11,0,2,11,49,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21292137648115966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22916727517235594,0.0,0.0,0.0,0.0,0.21800002152451667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43403849293875,0.0,0.0,0.0,0.2561937634153351,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12640753352906925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.289848563430415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18313784997543534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19454064721625755,0.0,0.0,0.0,0.0,0.0,0.0,0.16579045798697295,0.0,0.0,0.15087365997991925,0.0,0.0,0.0,0.0,0.17566780798513332,0.0,0.0,0.0,0.0,0.0,0.5699321885135509,0.0,0.15261184425648275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SetTheTempo,2018/04/10,"I'm a progressing at an okay pace? Edit: Title should read ""Am I progressing.."" oops. I've been sloshing around weights for a couple years but actually built a routine I enjoy and have been sticking with it since the start of the year, where I basically started from scratch to make sure my form was good. I've been upping my main lifts 5lbs/week for upper and 10lbs/week for legs when I can, making sure that if I fail a progression one time that I can go an entire week at that weight before I increase (so basically 2-3 times in succession.) It's a 6day PPL split. Currently at 185lb Squat (4x5) 245lb Deadlift (3x5) 150lb Bench (3x5) 105lb OHP (3x5) I started at 95lb, 135lb, 90lb, and 65lb respectively (same reps.) The weights are going up but I feel like they should be higher? Or maybe I'm just reading too much r/fitness and my perspective is skewed. My leg workouts feel like a 7/10 effort, where the upper all feel like a 9 or 9.5/10 effort being given. ",3.673824175824176,4.71994564615385,4.6677838827838825,86.40519230769233,72.02564102564101,7.622710622710624,25.723443223443226,7.957251820313856,1.3096520146520148,751,23,159,10,14,245,128,195,0.025,0.805,0.17,0.9774,1,0,0,0,0,0,39,0,0,1,7,7,11,0,0,13,1,14,5,2,2,3,23,27,11,0,3,6,0,7,3,0,2,0,0,0,0,5,6,3,0,3,3,0,3,0,1,0,1,5,7,14,10,15,18,6,25,0,1,0,0,1,12,0,3,13,82,19,5,0.0,0.0,0.13350848567662055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12179142040828116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11641668161312435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15137954589264255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20752832155536172,0.2932149214055488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15550648597218286,0.1147511645213482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2005178606881628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1826457466852036,0.0,0.13744574324705758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10057234261311472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09270714988564624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2736974500713814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11317205354027893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2905080801980773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2578868197800825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1595520071141414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3292262845990997,0.4997993866847426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1762045008822012 fitness,phoforme,2018/04/10,"Intermittent Fasting while bulking, recommended? Hey! I’ve been doing IF for a little over a year now (some cheat days) and initially used it to cut weight. I was skinny fat and wanted to be lean first (mistake I know). Now I’m shooting for 3000+ calories per day but still keeping the eating to 8 hours (12-8pm). Will the IF hurt my bulking? My lift gains have been slowly going up as well minus a plateau on bench and OHP. I don’t take any supplements besides some whey to hit protein macros. I do feel like IF makes me slightly more energized or focused but I’m always real hungry by 11am. Should I just switch to the “eat every 2 hours” to gain mass? I’m 6’3 193lbs 29 y/o as well**",0.0016428571428548364,2.3578744500000006,1.8900000000000008,93.98000000000003,93.78571428571428,4.228571428571429,19.142857142857142,5.985473137389443,-0.054600000000000204,533,17,112,5,20,175,106,140,0.057,0.775,0.168,0.9513,0,0,0,1,0,0,22,0,0,0,3,6,8,2,0,6,0,10,5,2,2,0,21,22,12,0,6,7,0,2,1,0,2,1,0,0,0,1,3,5,1,2,0,0,1,1,4,2,1,3,2,8,4,14,15,3,17,0,1,0,0,1,5,0,6,12,59,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16299972478259458,0.0,0.0,0.13321482059389134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2526711954814009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4008974850108907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16504937069760114,0.0,0.0,0.0,0.0,0.0,0.09905002849936496,0.1399469050970518,0.0,0.0,0.0,0.1666275653553763,0.0,0.0,0.0,0.0,0.0,0.0,0.11133122760262734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3858327906404975,0.0,0.2097088668187541,0.0,0.0,0.0,0.0,0.1741198273115176,0.0,0.0,0.10765836730463103,0.0,0.0,0.0,0.0,0.0,0.0,0.09570404495608023,0.1963375210642352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13076094587141282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22297056512523736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1564414164737115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14728811113688967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16918975227926025,0.0,0.0,0.11554351545190128,0.0,0.0,0.2385464457287702,0.3522649480318071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12614948675409468 fitness,Aguy00,2018/04/10,"Pecs or no pecs? Whenever I do bench or flys other pec exercises my neck and shoulder area are getting more fatigued and sore then my pecs. What’s going on? I’ve tried using cables with low weight and still feel it targeting my shoulders and neck area or even bis. Not sure what’s going on. Is that common? Are there any warmup exercises to do that will help?or maybe weaknesses in other muscle groups causing this?",4.066401446654613,6.3622266708860815,4.345605786618446,84.00784810126581,73.43037974683544,7.0459312839059685,25.20976491862568,7.957251820313856,1.517667631103074,333,11,61,5,7,104,58,79,0.179,0.804,0.017,-0.9149,0,0,0,0,0,0,8,0,0,0,0,3,4,0,0,0,0,6,10,4,2,1,13,11,8,0,0,4,0,2,0,0,1,5,0,0,0,8,5,1,0,1,2,0,2,2,3,0,0,0,2,4,1,5,10,1,11,0,2,0,0,1,6,0,3,3,37,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22122744404861652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33419127211030675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21486951788039446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1644905915135238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16996526519424196,0.0,0.3697715136427312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21805384571533268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3268257282420106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2597994318915245,0.0,0.0,0.0,0.0,0.0,0.0,0.3066084321256197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22086961590637866,0.0,0.0,0.0,0.0,0.2809703626750648,0.0,0.0,0.0,0.0,0.0,0.396149769524051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,evergreenyankee,2018/04/10,"Outcome of Completing Daily N+1 Push-Ups? I remember reading somewhere about a guy who started doing push-ups each day as a way to start building up to better habits. I thought the routine was increasing the total by 1 push-up each day, continuously, until the guy had done it for like three months straight and could do about 100. But I can't seem to find the article, and the premise got me to thinking: If you did N+1 push-ups each day, meaning on the first day 2, next 3, then 4, etc.. would the increase be subtle enough to not fatigue the muscles and increase strength continuously? Could you eventually, after a year, be doing 365 consecutive push-ups? Or would the body plateau because of not enough extra load and/or time to recover? ",7.14793165467626,7.327068640287774,6.891285971223018,76.60225269784175,64.03597122302159,9.539928057553956,36.79946043165468,9.188382445141503,3.261610791366905,587,27,108,9,8,185,94,139,0.0,0.87,0.13,0.9413,0,0,0,0,0,0,26,0,2,0,3,2,4,0,0,12,0,14,2,1,0,1,22,21,9,0,5,5,0,0,1,0,2,1,0,0,2,2,6,0,0,6,1,0,3,3,1,0,2,6,0,6,3,17,9,11,23,0,1,0,0,5,3,0,3,17,70,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09872341697459076,0.0,0.0,0.0,0.0,0.14323190464421953,0.0,0.17989030567419034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16980183800841367,0.0,0.0,0.2586083182889549,0.0,0.0,0.4177782557971952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16573141382323106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3346759624099978,0.18061742571148268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14801966610588468,0.13775486653568014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12952647200065848,0.0,0.0,0.3207125736600872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07912074998954663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1764113849048869,0.0,0.0,0.0,0.0,0.0,0.0,0.12926720696787636,0.0,0.0,0.0,0.0,0.0,0.17223601145355125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16199415437773435,0.0,0.0,0.0,0.0,0.0,0.18345815165556795,0.0,0.0,0.0,0.0,0.0,0.0,0.1474334964725612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22925855187574445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1037712311190944,0.0,0.12857047065797733,0.09443453881278296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12854863245223996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2300897333116359,0.0,0.0,0.10429070168727736 fitness,johncenafan80085,2018/04/10,"Progression without enough micro plates? So I'm currently doing the Phrak's lp variant and my gym only has 2.5kg plates which means I have to add on 5kg at a time to my lifts to progress. Because of this I bought 0.5kg plates, however the only 1kg plates I found are too small for the bars at my gym so I'm not sure how I should be progressing here. Any suggestions or advice?",4.173625000000001,4.3259341125000015,5.105,86.96000000000002,70.375,8.9,27.25,8.841846274778883,1.7300750000000005,299,9,67,5,5,98,58,80,0.031,0.925,0.044,0.2345,2,0,0,0,0,0,7,0,0,0,3,5,1,0,0,4,0,6,1,0,1,1,10,11,5,0,1,3,0,0,0,0,1,0,0,0,0,2,2,1,0,2,3,1,0,2,0,0,0,2,0,7,1,9,7,1,6,0,0,0,0,1,4,0,1,2,37,9,0,0.0,0.0,0.0,0.0,0.0,0.3134883928342109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21815941668493166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19556066098209746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3314788650425462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3517477618941865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3494523193584984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4879755892080197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3023563237864246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18706484637297904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3092460119848917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,OFFRIMITS,2018/04/10,"Loosing fat, the same amount of fat you have lost that you gain question. I have done research and can not find anything but for example say you gained 20kg and throughout time you are working out and eventually you lose that additional 20kg will you look the same? Eg will the fat cone off the places where it went to? In theory it makes sense doesn’t it if you lose the same amount you burnt off?",3.900041666666666,5.279059587500001,3.770000000000003,91.78166666666668,71.875,7.333333333333335,24.583333333333336,7.793537801064563,0.9197083333333332,317,9,70,4,6,96,53,80,0.108,0.8270000000000001,0.065,-0.5705,0,0,0,0,0,0,5,0,8,0,6,1,3,0,0,5,0,8,3,3,1,0,14,12,5,0,1,3,0,0,0,0,2,3,1,0,0,5,5,3,0,2,0,0,1,2,3,0,0,3,2,9,0,7,7,5,8,0,3,1,0,10,6,0,2,1,44,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21524296771822388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26766840044196444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2390626275762944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21964592661298335,0.5852412071667209,0.2855254604361629,0.0,0.0,0.0,0.17459444562798454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2732762743411448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2930089313373698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20800433811406546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1525187130633713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2424702883466609,0.0,0.0,0.0,0.0,0.0,0.19042001077358472,0.0,0.0,0.0,0.0,0.0,0.0 fitness,LocknKeys161,2018/04/10,"Grayscale workout routine help Hey everyone, fairly new to weightlifting but I’m really interested in the grayscale workout routine. What would be the workout machine alternatives to the regular weightlifting routines? Any advice or a direction to look would be much appreciated. Thanks!",7.927575757575759,12.236481454545455,6.847272727272728,59.03257575757578,75.36363636363636,9.296969696969695,45.96969696969697,9.2995712137729,6.5084060606060605,240,17,26,7,6,73,33,44,0.0,0.725,0.275,0.9375,0,0,0,0,0,0,5,0,0,0,0,0,2,0,0,4,0,4,0,0,0,0,4,7,2,0,2,2,0,2,0,0,2,0,0,0,0,1,0,0,0,0,5,0,0,0,0,0,0,0,3,0,2,4,3,1,2,0,0,1,0,2,1,0,1,1,16,1,0,0.0,0.0,0.0,0.0,0.0,0.3405319684676132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2369792863200348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3329888895991573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23357972135501726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2926365894326503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25617390890255365,0.0,0.0,0.3365654854662042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2232460935048552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3208348320251049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.49510234365432704,0.0,0.0,0.0 fitness,ineedanewipod,2018/04/10,"Do you need to eat at a surplus if you get enough protein on weight training days? **tl;dr: I tried searching for this but didn't see anything. Do you still need to eat at a surplus on weight training days if you get enough protein?** context: So about a month ago I started eating at a deficit to lose weight - 1200-1300 calories each day. At first I only did cardio, but in the past few weeks I have started easing into weight training. Info is a bit mixed but I have read that beginners can be successful at losing fat and gaining muscle at the same time if you ""cut"" on non-bulking days and eat at a surplus on bulking days. On days I do weights (usually do a full body dumbbell workout), I try to get 1g protein/pound of body weight and usually end up eating around 1500-1600 cals. However, I am wondering if it's really necessary to eat more than the deficit if I'm getting enough protein. As an example, today I only ate about 1300 calories, but got around 200g protein, which is way more than 1g/pound. Am I still at risk of cannibalizing muscle mass if I'm eating so few calories? Hopefully this makes sense, I'm very new to all this stuff so I appreciate any responses.",4.529533261802578,5.4849721545064405,5.333151824034335,82.7639337446352,69.94420600858369,8.05675965665236,31.72988197424893,8.278499904357787,2.325858583690988,924,40,181,13,16,301,124,233,0.08199999999999999,0.8290000000000001,0.08900000000000001,0.5751,1,0,0,0,0,0,35,0,5,0,5,9,6,1,1,11,0,14,18,3,1,1,25,31,17,0,9,10,0,6,0,0,0,2,0,0,0,7,7,15,0,2,2,0,0,1,4,0,1,4,7,16,2,32,26,12,43,0,2,1,0,5,20,0,8,22,110,23,2,0.0,0.0,0.0,0.0,0.0,0.0,0.06617873133894828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.050769170797923965,0.0,0.0,0.0,0.0,0.0,0.0,0.061436169142622565,0.1329207255190274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08150586831773722,0.16585370583310202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2888846831438614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5347476714214999,0.0,0.0,0.06612374817466288,0.2314212336690218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06350301931463366,0.0,0.0,0.0,0.0,0.15602034576622634,0.0,0.0,0.0,0.059709847354711874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07415102827603771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16704368172341966,0.0,0.0,0.0,0.0,0.04983398067157903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05959032989011395,0.0,0.0,0.1107141134660954,0.0,0.07210398377706369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1135596913953002,0.0,0.0,0.0,0.0,0.07126834453289325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07467698363776155,0.0,0.04782704525411973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.059491788174853386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10568490692152416,0.0,0.11924200261524386,0.0,0.0,0.0,0.08546415214011104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.043532969055894766,0.0,0.07076589848094979,0.0,0.0,0.10137410665521747,0.0,0.0,0.0,0.0,0.0,0.16444779247630786,0.061599662564034825,0.0,0.05925907733626212,0.05988516605157986,0.5454710756258145,0.0,0.0,0.0,0.0,0.0,0.0,0.08096209375591637,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Muff_420,2018/04/10,"Recovery from BJJ Hey guys, im a MMA student, I partake in MMA classes 4 times a week, I find the grappling component leaves alot of my muscles sore and is creating an unbalanced body shape and also leaving me with alot of mobility issues mostly around my shoulders and hips. does anyone have any work outs that are good to combat these issues on my non MMA class days?",5.239718309859157,6.545951563380285,5.7367323943661965,79.22481690140846,68.5774647887324,8.496901408450704,31.10140845070423,8.841846274778883,2.6130428169014084,295,12,53,5,5,95,59,71,0.069,0.8590000000000001,0.07200000000000001,0.0516,0,0,0,0,0,0,5,0,0,0,1,2,1,0,0,6,0,3,4,3,0,0,10,3,4,0,0,0,0,0,0,0,0,1,0,0,1,2,6,0,0,1,0,0,0,0,0,0,0,0,0,6,1,9,3,3,8,0,0,0,0,2,5,0,3,3,31,8,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18423775992493693,0.0,0.0,0.0,0.15666881472280778,0.0,0.0,0.0,0.0,0.16108963821543842,0.0,0.0,0.2050903352553203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.255904352010018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1485784259370957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20161032650552935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21056652607045007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19323491526519315,0.0,0.0,0.0,0.2281160817320379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24885392770503145,0.4809214499560837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4878861424589925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13433858690539402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18479990587443654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1677220758819576,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jgoodysalaker,2018/04/10,"Would like opinions on my program and have a few questions. I'm 5'9'' and 173, currently on a cut down from 188 about a month ago. I do have some equipment limitations. I use an apartment gym that only has dumbbells up to 40 lbs, a workout bench, and a pretty basic cable machine. I don't really like cable machines, so I only use that for Lat Pulldowns. No barbells, no pull up bar at my gym, but I do have a doorway one in my apartment. I feel like my chest, back, and rear delts are lacking, so I am trying to concentrate on those. I'm running a PPL routine with alternating cardio and core work 6 days a week. **Push:** * Chest Press, 3x12 * Arnold Press, 3x12 * Incline Chest Press, 3x12 * Incline Chest Flys, 3x12 * Lying Tricep Extensions, 3x12 **Pull:** * Pull up negatives as a warmup in my apartment (until I can do pull ups) * Lat Pulldowns, 3x12 (Gone once I can do pull ups) * Reverse Flys, 3x12 * Bent Over Rows, 3x12 * Lateral Raises, 3x12 * Bicep Curls, 3x12 * Lying Rear Delt Rows, 3x12 **Legs:** * Goblet Squats, 3x12 * Lunges, 3x12 * Single Leg Deadlifts, 3x12 * Calf Raises, 3x12 **M/W/F,** I superset core work with whatever falls on that day. I do hollow holds, R/L side planks, and regular planks. I'll do a 30 second hold after each set and rest for 1 minute before beginning the next set. **T/Th/S,** I do 15 minutes of HIIT running after each workout. I am currently doing Predator Conditioning from the Wiki for my HIIT but will be replacing that with hill sprints once the weather improves. Would it be alright to add weighted carries or would that be too much? Is there a specific day that is best to add them to in a PPL routine? Also, should I add higher rep ranges with a variety of dumbbells for my chest or just use the machine for heavier chest presses?",0.2803293211362572,2.4533667223880613,1.874870004814636,91.24445714973524,104.1641791044776,4.191141068849302,21.224121328839672,6.1204935419099655,0.5829865190178145,1352,53,254,17,62,436,185,335,0.051,0.878,0.07200000000000001,0.8243,2,0,0,0,0,0,93,0,0,1,4,9,6,1,0,18,1,28,14,11,3,0,36,36,16,0,5,5,0,6,3,0,5,1,1,0,0,8,16,2,3,2,5,0,10,4,1,0,2,1,7,22,5,38,27,9,47,0,0,0,0,2,20,0,5,18,146,30,3,0.0,0.0,0.0,0.0,0.0,0.0,0.14234571947627536,0.0,0.0,0.0,0.0,0.1284168851309194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1234771821626803,0.0,0.0,0.0,0.1366429414325846,0.0,0.16852026902261605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3106851494113448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08119477923312496,0.1147193820725358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23535587782216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12817453901605225,0.0,0.11804580349653596,0.0,0.0,0.0,0.17078013742115206,0.0,0.0,0.0,0.0,0.0,0.34202789390102345,0.10881411045801608,0.2442587769230073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16336901076066462,0.0,0.0,0.0,0.0,0.17988791537220028,0.0,0.0,0.0,0.10287255481301956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10902422769480463,0.0,0.0,0.0,0.0,0.4160723058724726,0.0,0.0,0.0,0.0,0.12880871051922804,0.195544880614732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23381033900138554,0.0,0.0,0.34221725128099395,0.0,0.0,0.0 fitness,dainanauchuu,2018/04/11,"How to know if your feet angle is safe during squats? I always hear a ""roughly 30 degree stance"" when doing squats but depending on your physiology / morphology maybe you have to change it up a bit. I notice that the direction of my feet greatly influence how my knees bend, and this seems like a crucial thing to NOT mess up when under a heavy load. How do I know if I am tracking correctly? If my knees are moving in the right direction relative to my feet? Or even just the right direction in general?",5.930343642611683,6.434012154639177,6.772731958762886,75.30006013745707,66.62886597938143,10.590378006872854,30.59965635738832,10.504223727775694,3.166520274914089,397,14,75,10,6,132,67,97,0.0,0.907,0.093,0.8327,0,0,0,0,0,0,10,0,3,0,0,7,4,0,0,7,0,6,5,5,5,1,19,10,11,0,3,7,0,1,1,0,0,0,1,0,0,4,1,0,1,3,0,0,1,1,1,0,0,0,2,11,3,11,10,1,12,0,0,0,0,4,9,0,6,3,53,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2148803044541334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2819363623820941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2731886842688497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17056820982348264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2847157285496679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2910605814514477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2838491018841805,0.0,0.0,0.0,0.0,0.0,0.0,0.1261653315371153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2594415435954319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2744732808192786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2940133388468689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4410791799509444,0.0,0.0,0.0,0.0,0.0,0.2350963048832873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1715663248601938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Trancndence,2018/04/11,"Additional training to improve dancing skills Hey guys, i will be trying to learn how to dance soon (once i find a partner) and i wanted to know what i can do outside of dancing to improve dancing skills. I will be dancing standard/latin and/or salsa but i have absolutely no experience whatsover in any kind of dancing. For reference i am 21, male and more or less fit ( i was training in the gym for about a year but i stoppped half a year ago so most of my gains are gone.) ",2.481903073286052,4.698120500000002,3.5471631205673795,88.23388888888887,78.04255319148936,5.879905437352246,29.59338061465721,6.937597516519254,1.5692898345153663,373,18,75,4,9,120,64,94,0.036000000000000004,0.846,0.118,0.7478,0,0,0,0,0,0,11,0,0,0,3,4,1,0,0,4,0,10,0,0,1,0,13,13,7,0,1,3,0,0,0,1,2,0,0,0,3,1,3,0,0,4,8,0,7,1,0,0,1,2,0,10,1,13,7,3,14,0,0,0,0,4,3,0,2,4,51,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.29533118221046856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22656401729435705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3258998640555362,0.0,0.0,0.0,0.0,0.0,0.0,0.30450730184335145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3298863017384813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3469406798513428,0.1830990882481972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35481046646991543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2261975574197468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1965096895104461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4290954170295909 fitness,Pregnancyinsomnia,2018/04/11,"Is it normal to feel like death after the ergo? I'm just getting back into working out and have been doing f45 classes (varied exercises done in high intensity spurts) about 5 times a week for a few months. I've seen such an improvement in my fitness during this time to the point where I can be dripping with sweat before I feel fatigued (which is really good for me). I feel pretty good about my progress but still don't feel good about the ergo. It kills me. I often lay on the floor afterwards just wanting to die. Which is super embarrassing because the whole class has moved on to the next exercise and I'm dying. Usually done for about 45sec on, 15 sec rest for 3-4 cycles. When I first started, I tried to maintain as close to 2:00/500m as possible and now the goal is to be under 1:50/500m. I often stay around 1:45/500m but that's if the ergo is close to the beginning of the workout. If I'm just doing the ergo with no other work, then I can sustain below 2:00/500m for about 10mins. Any longer than that just does my head in. I used to be a rower a lifetime ago when I was fit, so I know the correct technique and have an efficient breathing pattern. I generally feel pretty good during the work but I definitely couldn't do more than 4 cycles of 45/15. Will it always be the death of me? Is it just going to be the case that if I give it my all during the 45secs work, I'll always have nothing left? Or will it be something where I can build to the point where I give it my all but can recover better? ",3.762047661076788,4.774801928802589,4.819118858487791,85.52837819947045,71.7831715210356,7.430479552809651,26.01956457781701,7.686295010490155,1.2998401294498378,1192,37,246,14,22,391,162,309,0.079,0.7759999999999999,0.145,0.9597,1,0,1,0,0,0,36,0,0,0,9,23,10,1,1,23,0,31,6,3,1,3,40,49,18,5,6,13,0,5,1,0,2,3,0,0,0,14,11,0,0,6,3,0,2,3,3,0,1,5,6,24,7,42,35,6,44,0,1,1,0,2,23,0,6,19,172,38,7,0.0,0.0,0.0,0.0,0.0,0.0,0.10144467288996656,0.0,0.0,0.0,0.0,0.0,0.19044746729628556,0.0,0.0,0.07782352154972708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10187638269698096,0.0,0.0,0.0,0.08799774520761497,0.0,0.06976191789235897,0.0,0.09738050815543996,0.0,0.0,0.1012133967559894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23754251699745346,0.0,0.0,0.0,0.10014772638199086,0.2342249009937845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2893229894788029,0.0817563761755908,0.0,0.0,0.0,0.09734310240708548,0.0,0.0,0.0,0.0,0.05979048185198198,0.21956367249130965,0.06503922125079183,0.3839493295179997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11744905543648228,0.0,0.0,0.0,0.0,0.12091276036748284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12661155056722614,0.0,0.06289355216325368,0.0,0.0,0.0,0.12434002951623033,0.0,0.0,0.055909888793387715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09134538243331453,0.12163222987170393,0.0,0.0,0.0,0.0,0.12170885953251165,0.0,0.11212747442003702,0.1098088269615022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21636668495524689,0.12901456360358526,0.0,0.2328544324051169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07331356861841752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08810195273168972,0.0,0.0,0.08100163447641398,0.12197843588850645,0.09139239832275838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13346244983711902,0.0,0.0,0.0,0.0,0.07769764455350579,0.0,0.0,0.0,0.0,0.09883992091719092,0.12604013538574788,0.0,0.06750002157878968,0.0,0.09179733364710936,0.0,0.0,0.0,0.0,0.12776882528291472,0.0,0.0,0.0,0.3332564329374294,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Redeemed1969,2018/04/11,"Am I too old to start running? Serious replies please. When I was in college, a MILLION years ago, I ran track. NOW, after caregiving for many years and general aging, I'm out of shape. I am 62. I've begun walking and do a 15 min mile right now. Up to 3 miles daily. I'd like to ultimately compete on fun runs and maybe more. Is it too late?",-0.4216666666666669,1.7335812777777804,2.2800000000000007,92.96500000000002,90.38888888888887,5.4222222222222225,21.88888888888889,6.937597516519254,0.6594055555555558,260,10,59,4,9,90,57,72,0.019,0.856,0.125,0.7998,0,0,0,1,0,0,13,0,0,0,1,5,3,0,0,2,0,5,0,0,0,0,5,8,4,0,0,0,0,0,1,0,0,0,0,0,0,1,4,0,0,0,0,0,4,0,1,0,1,2,0,4,2,10,6,1,25,0,0,0,0,0,8,0,0,14,32,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.2871577566379744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3654241462272241,0.0,0.0,0.0,0.0,0.15826319689750573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32842945328603435,0.3254463615098386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3399258549464176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3555944052693442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2766473176644053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22928998613348384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41722000506550544 fitness,henk_michaels,2018/04/11,"Wondering about “extreme” caloric deficits while cutting Short background about me: Have not eaten right or exercised adequately since high school (six years ago). Was a 5’11 195lb male with 29% body fat. Starting lifting and eating healthy and I’m down to ~183lbs in four weeks. My main goal is to lose body fat so I have been eating at a caloric deficit. I realized I have been eating at what is considered an extreme caloric deficit for the last month. I lift weights about five times per week and do HIIT training 2-3 times per week. A person of my size and physical activity level is supposed to eat around 1900-2000 calories per day to lose weight at a healthy rate (I got those numbers from a variety of internet sources I haven’t spoken to a doctor or nutritionist). I usually don’t eat more than 1500 calories a day so I am running a 900 cal/day deficit. I haven’t noticed any muscle loss (I can lift the same amount of weight or more compared to day 1 in all lifting exercises) but I do usually feel hungry before bed. Basically everything I read online says this kind of deficit is not sustainable and I’m going to destroy my metabolism and lose all my muscle if I keep it up. So my question is am I slowing down my metabolism? Should I be eating more or risk health problems? Or can I keep going at this pace until I reach my goal weight (165lbs)? And once I reach that goal and begin to bulk is my metabolism going to be too slow to handle the bulk? I should note I am trying to lose as much fat as possible before I see my ex on holiday at the end of June which is why I’ve been eating at such a deficit. Advice and information appreciated! Thank you r/fitness! TLDR: been eating at an extreme (~900 cal/day) caloric deficit for a month and am happy with weight loss so far but worried about problems the caloric deficit may be causing",4.890941828254847,5.995372908587258,5.404480886426594,82.03435567867038,69.22160664819944,8.324476454293631,32.445540166204985,8.608573733854374,2.516874925207756,1464,65,286,23,25,470,186,361,0.151,0.7879999999999999,0.06,-0.9858,0,0,0,0,0,0,37,0,1,0,9,11,14,2,1,17,0,32,23,5,1,2,39,47,26,0,5,10,1,6,0,0,3,7,1,1,2,7,13,17,2,5,4,0,4,5,11,0,3,7,8,32,3,43,34,9,46,0,6,1,0,7,19,0,9,23,169,39,6,0.0,0.0,0.0,0.0,0.0,0.06988070603038693,0.06339107981599937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04863061731661248,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06366084805571247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1217029024619118,0.0,0.0,0.0,0.0,0.1588674380957472,0.0,0.0,0.0,0.0,0.0,0.07346253053927948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23059664381949496,0.0,0.0,0.0,0.0,0.0,0.0,0.07319556984736476,0.0,0.0,0.0,0.0,0.0,0.5853970929012687,0.0,0.0,0.06333841271155005,0.0,0.0,0.0,0.0,0.0,0.0,0.06427038117439007,0.0,0.0,0.0,0.036158619661670416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12192576548454225,0.0,0.057194685103249265,0.0,0.0,0.0,0.0,0.07612586168994,0.0,0.0,0.0,0.07601391986616353,0.0,0.0,0.0,0.07555636215162957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12712631599804666,0.0,0.07446875119404163,0.0,0.05829183065150492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32001457708983555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11416040416304478,0.0,0.052569553752123084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08141689445919205,0.0,0.0761579540338464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0624415265578392,0.0,0.0,0.0,0.08061904352229507,0.0,0.0,0.0,0.13685466644244773,0.0,0.0,0.08010981463473839,0.0,0.07153135961392172,0.0,0.0,0.0,0.0,0.0,0.0,0.06107086362655933,0.0,0.056869218605330736,0.0,0.07237396938235369,0.05698581124611495,0.0,0.0,0.0,0.0,0.05915547154658835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.050616566942753904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06583864851792094,0.0,0.0,0.0,0.0,0.0,0.0,0.0833984532557983,0.0,0.0,0.0,0.0,0.048551958886483615,0.0,0.0,0.0,0.0,0.0,0.15752074612973685,0.0,0.0,0.0,0.17208785651361827,0.4354117981301341,0.0,0.0,0.06452846374159049,0.0,0.0,0.0,0.0775517215805437,0.0,0.07262391484000691,0.0,0.0,0.0,0.0,0.046051388183956814 fitness,howdyimkyle,2018/04/11,"Looking for freeform squat machine weight Hey everyone, I was hoping someone somewhere knew what the standard weight of the free form squat free weight machine was. I'm looking for the weight unloaded, as I get stuck without a squat rack here and there and want to make sure I am logging stuff correctly. Thanks fir the help!",6.94042372881356,8.403461983050853,5.162500000000001,84.32137711864408,64.76271186440678,7.933898305084746,36.78389830508475,8.07648339933343,2.8834033898305087,263,13,46,3,4,75,42,59,0.03,0.664,0.307,0.9501,0,0,0,0,0,0,5,0,0,0,0,2,5,0,0,5,0,3,4,0,1,2,10,13,3,0,2,1,0,4,0,0,0,0,0,0,0,2,2,4,0,1,0,2,0,1,0,0,0,4,6,3,7,6,9,1,0,0,0,2,0,2,0,0,1,0,24,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16231732022626455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08874965686541082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11385975812941936,0.0,0.0,0.16871846510521654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2852947259233817,0.0,0.0,0.0,0.0,0.0,0.11338902405631107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1439296396848733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19445961716026453,0.0,0.0,0.16009973044840814,0.0,0.0,0.0,0.0,0.15639275602332448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10019326769026246,0.0,0.0,0.8274197924473851,0.0,0.0,0.0,0.0,0.0,0.16374786722171844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,7i1i2i6,2018/04/11,"Tips for re-starting Insanity I've procrastinated long enough. Last time I tried the program I saw some real results and loved the energy I felt. More than anything I love the confidence knowing what I could do when I put my mind to it. I didn't even finish it the first time. Shortly after starting the second part, the high impact wore quickly on my joints, specifically my wrists and knees. I never skipped the warm up, always wore athletic shoes, always cooled down. Aside from simply being mindful before those high-impact parts to go easy, how can I ensure I don't injure myself?",5.605252293577983,7.273251302752299,5.8540252293578,77.35975344036699,68.08256880733946,7.651834862385322,27.386467889908253,8.07648339933343,1.8831,468,15,79,6,8,149,80,109,0.049,0.777,0.174,0.9312,0,0,0,0,0,0,14,0,0,0,1,4,4,0,0,7,1,6,6,3,2,1,12,15,4,0,1,0,0,2,0,0,0,1,0,0,0,4,2,0,0,2,0,0,2,3,0,0,2,5,4,14,4,9,8,5,18,0,0,1,2,2,5,0,1,11,54,18,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2886089697631549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14271497939896896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14757291621017105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1384667027390036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1791956163959725,0.0,0.11454636439704195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16651634147292615,0.0,0.0,0.14751623058106256,0.0,0.0,0.0,0.0,0.0,0.0,0.09856210169593066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3664685878609117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09531049980487674,0.1413654936153096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15347672278720964,0.0,0.0,0.0,0.0,0.3130478191343895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3502220319588254,0.0,0.0,0.0,0.0,0.0,0.13375697089236446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3756073320176571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17434122390372192,0.0,0.0,0.0,0.1973969746701522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2455039030684494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20225241478078154,0.0,0.0,0.0,0.0,0.11774500058184008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,eorrer5,2018/04/11,"Cheat day didn't affect much? I'm an intermediate weightlifter (<2 years), I weigh around 170lbs. I have a diet of little-no processed sugar and get most of my carbs from vegetables. Yesterday I had a cheat day where I went to Denny's and consumed 3 entrees (~3000 calories) for dinner. Earlier that day all I had was the usual protein shake I made (~600 calories) and for lunch, two chicken breasts and a bunch of collard greens with some nuts as snacks throughout the day. After I came back I felt and looked bloated but this morning I weighed in around my usual weight (171.5 lbs) and the bloated stomach look went away. I'm wondering where all that fat and carbs I consumed from Denny's went, as I don't physically look any different after this cheat day. I guess my main questions are: Why didn't this cheat day affect my body that much? Do cheat days affect different people differently? Or have I not waited enough and I will see the results of this cheat day later down the line?",5.001147416413375,6.6099450265957485,4.836504559270519,84.30500000000002,69.47872340425532,7.286322188449849,28.322188449848017,7.7094869923839395,1.6714273556231003,787,28,147,9,14,242,110,188,0.135,0.865,0.0,-0.9718,3,0,0,0,0,0,28,0,0,0,0,5,7,6,1,9,0,11,13,4,5,2,29,27,12,0,0,3,0,3,0,0,1,1,0,0,0,7,12,10,1,3,1,0,5,4,7,0,1,11,9,18,0,19,15,9,28,0,0,5,1,1,7,0,6,16,88,25,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07761332182322953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20320243337729046,0.0,0.0,0.10723028477073647,0.08776006511287368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12677434793682074,0.0,0.0,0.0,0.13053601098583734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5888429147126703,0.0,0.0,0.0,0.0,0.3577293226385413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.117928330672526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10958412138947747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.059628988993753865,0.0,0.0,0.0,0.0,0.0,0.12572869525130945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2875251016101369,0.0,0.0,0.0,0.0,0.1079939683085047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16779954352227844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0791243994593688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12785338059694445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09094801488550423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11148987443213597,0.0,0.0,0.0,0.2513994071596154,0.0,0.0,0.0,0.0,0.13898139846298446,0.0,0.3174030830863216,0.10298591092373012,0.0,0.0,0.0,0.12377072422891275,0.0,0.0,0.0,0.0,0.0,0.0,0.07349693277093036 fitness,gb10_99,2018/04/11,"Time Under Tension For those of you who know what this is or who do it regularly, have you noticed significant strength gains? I know that TUT is good for hypertrophy, but what if my main goal is to increase strength? Should I just stick to lifting heavy and not worry about TUT? ",7.1320125786163535,7.1532541509434004,6.439622641509434,80.35993710691825,64.09433962264151,9.330817610062894,34.647798742138356,8.841846274778883,2.661885534591196,222,9,44,3,3,68,42,53,0.026,0.6859999999999999,0.28800000000000003,0.9371,0,0,0,0,0,0,5,0,2,0,4,2,4,0,1,0,0,6,0,0,0,0,9,8,4,0,2,5,0,0,0,0,1,0,0,0,0,8,1,0,0,2,0,0,1,1,1,0,0,0,0,5,3,7,7,2,3,0,0,0,0,4,1,0,2,1,33,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3919583057901666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5136438223654448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5320366849473163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27249280935290643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.47457701692048704,0.0,0.0,0.0,0.0,0.0 fitness,Descatusat,2018/04/11,"Are straps considered mandatory for you guys/gals at heavier DL weight? I used straps for the first time ever yesterday. I'm not very strong but I got up to deadlifting 345 for reps and noticed my grip was finally giving out well before my posterior chain. Id have to drop the weight at 4-5. Put on those straps and got 9 the second set. But the main thing I'm commenting for is glute activation. I have never had anywhere near the glute activation that I had yesterday with my strap sets. Have I maybe been shrugging the bar a bit and taking emphasis off my glutes? Should I keep using straps for the majority of working sets and work on grip strength separately?",4.5091406250000015,6.2798841328125015,5.166062500000002,80.82268750000003,70.953125,9.1825,27.64375,9.642632912329526,2.524300625,531,19,103,13,10,171,86,128,0.037000000000000005,0.87,0.094,0.7981,0,0,0,0,0,0,11,0,1,0,5,2,3,0,0,8,0,10,3,0,2,2,15,19,6,0,1,3,0,4,0,0,1,0,0,0,0,3,6,3,1,0,1,0,1,2,0,1,2,6,4,11,3,17,12,3,20,0,0,0,0,3,8,0,0,7,62,14,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16465130638992706,0.0,0.0,0.0,0.21124810977884698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17502870101979648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21196600480826572,0.0,0.1645880606187792,0.0,0.0,0.0,0.0,0.0,0.185619515631192,0.0,0.0,0.3095137233479767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17198861803783033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1943932851356179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14923646263669454,0.0,0.0,0.0,0.0,0.0,0.22029709667954955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19451746980783827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14548531938591222,0.0,0.0,0.0,0.0,0.0,0.12855050523529546,0.0,0.0,0.0,0.1128293902749273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33423777326188536,0.0,0.15965491256333655,0.0,0.0,0.0,0.4712533221770962,0.17397663014782647,0.0,0.0,0.0,0.0,0.0,0.0,0.28173557565754803,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jimmycone,2018/04/11,"Do macros matter if I am currently unable to workout but am wanting to lose fat/weight? Basically what's above. I am an intermediate to advanced lifter who unfortunately had to have shoulder surgery on my labrum about 6 weeks ago (just started PT) and will not be able to do really any form of sufficient exercise for about 5-6 more months. To be blunt I don't want to get Fat during this long stretch of recovery time and I honestly can't find any info about Macros being important for someone who's basically just walking/sitting on the couch. I figure at this point that raw Calorie intake is much more vital to track, but I've come here to see if macros are something i need to take into account.",7.747668067226889,6.9739408676470624,7.9518487394958015,72.65617647058825,63.117647058823536,11.00672268907563,36.340336134453786,10.290406445055957,3.607354201680672,562,23,105,11,7,184,96,136,0.06,0.843,0.097,0.6132,1,0,1,0,0,0,11,0,0,0,2,6,3,0,0,2,0,15,3,2,0,0,18,23,6,0,5,7,0,0,0,0,1,2,0,1,0,6,4,1,0,3,2,1,2,3,1,0,0,1,1,7,2,21,18,4,15,0,1,1,0,2,6,0,2,7,65,13,0,0.2395816550887396,0.0,0.0,0.0,0.0,0.0,0.21237468170628307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3258474821307257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20637838184942686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2189732923634655,0.0,0.0,0.0,0.0,0.0,0.12517152641571452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2120222255585204,0.0,0.2680305894303102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19123179134951485,0.0,0.17612008310876992,0.1776467615201717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2264821036933866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15348214308873898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1909155603642748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20299675888483212,0.1844416629879556,0.0,0.0,0.16957712859182125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18013558832187015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13970198974687764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28262293503596164,0.0,0.19217795236952784,0.2917459122244164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,james_89,2018/04/11,"Have you seen good gains on a 3 day program? I only have time to do a 3 days per week program, which is disheartening as understandably the best success stories / progress posts that reach the top of the subreddit are done using 5 day programs. Does anyone have any personal stories or anecdotes where you've still seen good gains on 3 days per week?",9.55181818181818,7.799142060606066,8.365757575757577,74.26863636363636,60.21212121212122,11.224242424242425,40.18181818181819,9.725611199111238,3.757945454545455,280,12,52,4,3,86,48,66,0.037000000000000005,0.637,0.326,0.9626,0,0,0,0,0,0,5,0,1,0,6,2,5,0,0,5,0,7,0,0,1,0,3,11,2,0,0,1,0,0,0,0,0,0,0,0,1,2,0,0,0,1,0,0,0,0,1,0,0,3,2,2,4,5,8,1,13,0,1,2,0,2,4,0,1,8,25,4,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14848862802325016,0.0,0.0,0.0,0.0,0.15267862599007664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22914970031178586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5632826586525933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1910835977861481,0.22345258544504046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3662909878355056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16606852651926055,0.0,0.0,0.0,0.0,0.0,0.0,0.19065883021566266,0.0,0.0,0.0,0.0,0.2091233653714423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17437828009401324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.127324333789449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22731485815632624,0.0,0.1885882822912644,0.0,0.0,0.0,0.0,0.350301807423147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,xxsbellmorexx,2018/04/11,Issues with keeping strength So last week I could do 75 push ups for 3 sets no problem (while doing a full workout + run)... This week I dropped the work out because I am leaving for officer school for the army on Monday... All I do is my push ups and sit ups and a 5 mile run everyday. Sat/Sunday/Monday/ I did my push ups/sit ups after my run and of course couldn't do as many reps. I took Tuesday off to rest and am back at it again today(Wednesday) . But I took advil pm last night to sleep (could it be effecting my strength this am?).. I feel fine but could barely do 55 push ups in one set... Whats going on? Don't worry about food part I got that covered.,0.6461562178828402,2.5812307841726643,2.1195529290853052,97.55030575539571,82.88489208633094,5.122507708119219,20.71993833504625,6.18269132825596,-0.057964439876670326,505,15,119,4,14,163,91,139,0.027000000000000003,0.9,0.07200000000000001,0.6827,0,0,0,0,0,0,28,0,0,0,4,8,4,0,0,4,0,16,3,1,1,1,17,22,9,0,5,2,0,1,0,0,0,1,0,0,0,6,6,1,1,2,1,0,10,3,1,0,1,4,1,13,3,21,13,4,39,0,0,0,0,0,13,0,0,12,76,19,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1370227286296774,0.0,0.10862742359475076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4268281456941064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09010191199819607,0.0,0.0,0.0,0.0,0.0,0.2154768894019664,0.0,0.0,0.0,0.0,0.0,0.10127363539493964,0.0,0.14252066401196886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1859916900503699,0.0,0.15838995298889835,0.0,0.0,0.0,0.2905091756665254,0.0,0.18868521708979688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18066409881939535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1672260999946441,0.0,0.0,0.0,0.0,0.0,0.12075110613331501,0.0,0.0,0.0,0.0,0.19297031688597185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17051075549505992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1803451868811664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17832599767555635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16891020975140136,0.0,0.3959675267515872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2858782598935806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12972976087837335,0.18096801385411335,0.0,0.0,0.0,0.0,0.0 fitness,Baamji,2018/04/11,"What do you think of the Insanity programme by Shaun T? Hey! I was just wondering if you guys at /r/fitness had any insight on what this programme is like and if anyone has any personal experiences with this programme; if so, what did you find beneficial about it? Thanks!",4.893235294117648,6.781523372549017,5.578578431372549,77.77610294117648,70.17647058823529,9.02156862745098,32.357843137254896,9.516144504307137,3.132290196078431,216,10,40,5,4,70,41,51,0.064,0.777,0.16,0.6751,0,0,0,0,0,0,8,0,3,0,0,3,2,0,0,1,0,6,0,0,0,0,10,9,5,0,3,4,0,0,1,0,0,0,0,0,2,6,2,0,0,4,0,0,0,0,0,0,0,3,0,4,2,6,6,0,2,0,0,0,0,6,2,0,4,1,29,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.465224229751003,0.0,0.0,0.0,0.0,0.2391758787230262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3345997194122178,0.0,0.0,0.0,0.0,0.0,0.0,0.31263608547683924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3386925745413025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16711293983752687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2986730654499027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31492232912837714,0.0,0.0,0.0,0.2191778453207593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3709488171132872,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hihcadore,2018/04/11,"Quick question about cardio/interval training Before a wall of text, here’s my question: is it effective to run 1/4 - 1/2 mile, do a set of pushups, sit-ups and pull-ups, and repeat for a certain distance? Here’s the reason I ask, I’m in the military and a few years ago I was given the task to get 20 or so soldiers who couldn’t pass their PT test up to standard. Problem was many couldn’t even run 1/4 of a mile. The answer? The whole group would run until a few fell out, we would all do a certain number of pushups and sit-ups and rinse and repeat for 2 miles or so. One day, I noticed that even though I stopped doing PT with the unit, my own PT score improved. Didn’t think much of it at the time. Fast forward a few years and I’m in a location that’s small and has rock roads. Long distance runs are hard on my knees and joints so I was wondering if an interval program like that might be effective. Or maybe there’s a better routine I could use to maintain or improve my PT score. ",4.7815372168284815,4.48229192718447,5.310825242718448,87.56228964401299,69.04854368932038,8.22588996763754,30.273462783171524,7.492282038375204,1.6383249190938518,771,27,171,7,12,248,121,206,0.031,0.848,0.121,0.9474,0,0,0,0,0,0,27,1,0,1,3,11,5,0,0,18,0,17,1,1,4,3,38,25,19,0,7,5,0,1,1,0,3,0,0,0,0,6,12,0,1,8,1,0,7,3,1,0,1,5,1,12,4,20,13,7,32,0,0,0,0,7,13,0,9,14,105,18,2,0.0,0.0,0.0,0.0,0.0,0.0,0.16245682273939693,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17133168275745253,0.0,0.0,0.0,0.0,0.0,0.0,0.15594833618163706,0.0,0.0,0.16208644956127913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1463253045562344,0.0,0.0,0.11819327955296464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2420947610459029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09575043651889256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16417293742894162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08953592765722382,0.0,0.0,0.162187210064946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18580590021168333,0.18411824386008507,0.0,0.0,0.0,0.0,0.1944193419960794,0.0,0.0,0.0,0.0,0.13472372927211695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20865285824979488,0.0,0.0,0.1241877502130957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17536358705226385,0.0,0.0,0.4106062238907285,0.0,0.0,0.0,0.0,0.18843095340650656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15322100730026925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11743131155364232,0.18006076452111253,0.0,0.10686556986127836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15828548759220498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2046131828245111,0.0,0.0,0.19874730518102987,0.0,0.0,0.0,0.26037793776199525,0.0,0.0,0.23603832680622666 fitness,chunkofmeat,2018/04/11,"I feel like I am getting sick all the time and I want that to stop. Healthy diet and physical exercise? Hello everyone. 24 M, 182 cm/5'11, 86 kg/190lbs I feel like I get sick all too often and I want to change that. I have no idea _why_ it happens, but for some reason it seems like I am more prone than others to catching a cold or the flu or some bacterial infection. I hate it - it stops my life in the tracks, ruins any momentum and I have to catch up and readjust to daily life every god damn time. I'm convinced a healthy diet and physical exercise can help, but I need your help to figure out how. Some more context: I was never very physically active growing up. I started gymming for a couple of months when I was 18, but I had no idea what I was doing. About 3 years ago I started doing StrongLifts 5x5 and had great results and progression for the about 1,5 year I did it. For reasons that are no good excuses I haven't worked out since. However, even as I was working out, I would get sick. In essence, I feel like any activity that exhausts me will lead to me becoming sick. Once I would get this feeling I would always be careful with hygiene, staying warm, getting enough rest, slowing down and not pushing too hard. Yet it feels like a chance game of whether or not I get sick. I am just getting started again now with working out, and of course: Seemingly out of nowhere, I got hit with a cold and am knocked out for 5 days. At this point I feel like I am rambling, but I am at a loss here. I want to break the cycle. I want to be healthy. Can you guys think of anything?",2.5999884259259294,4.30344653125,3.6347222222222233,90.1128703703704,75.875,6.6157407407407405,27.78935185185185,7.3871296695380915,1.4034421296296289,1230,51,262,15,27,396,169,320,0.16,0.654,0.18600000000000005,0.6299,1,0,0,0,0,0,41,0,2,0,6,14,16,2,0,11,0,27,14,0,5,3,65,57,22,0,8,11,0,8,6,0,4,12,0,0,1,14,20,2,2,14,4,0,5,7,5,0,0,8,10,37,11,39,42,9,39,0,2,0,0,8,14,1,9,24,173,51,4,0.0,0.0,0.0,0.0,0.0,0.0,0.08400468480280622,0.0,0.0,0.0,0.0,0.0,0.07885322612785296,0.0,0.0,0.12888878660233366,0.0,0.0,0.0,0.0,0.0,0.0,0.0779846624421543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10466202977701584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09662064808971314,0.0,0.100250272592202,0.0,0.0,0.0,0.0,0.0,0.1048572054838255,0.0,0.06111648022677325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09791901112697524,0.0,0.06259230530039127,0.0,0.07984476886225703,0.09055334455377967,0.0,0.0,0.0,0.0,0.2875003981380237,0.33850563147359897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3465806835753814,0.0,0.0,0.07948554982624034,0.07579333730298067,0.10448027697333943,0.0,0.09383362295470556,0.08380160365574668,0.0,0.08489206934689475,0.09356218828941457,0.0,0.0,0.0,0.0,0.12703982414607415,0.0,0.0,0.0,0.0,0.0,0.0,0.21395943337560325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13387260438864287,0.277788421115586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07564162652311461,0.0,0.0,0.07026807568512444,0.07308968034228268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10092311004024207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0895848675622832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1948712597118544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17254352033684414,0.0,0.0,0.0,0.07839173517877683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2012284108821731,0.10100836019913624,0.0,0.15845788691897414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060722474727136114,0.0,0.0,0.11051808549610298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07819219457604679,0.22358268306741905,0.0,0.0,0.0,0.0,0.0,0.08551192491366083,0.0,0.0,0.0,0.0,0.20697317668258627,0.0,0.0,0.20195796848484804,0.0,0.0,0.12205289325734382 fitness,Snapchien,2018/04/11,"Is keto when doing HIIT every day viable? I’ve cut from around 90kgs to 80kgs doing keto. The only issue is I do HIIT every morning, burning around 800-1000kcal. Sometimes I go twice in the day. So I can range between 800-2000kcal burned. My issue is that I felt so flat and could barely move when I was on keto that I ended up switching off it. Is keto still viable, or should I change tactic? Has anybody else had a similar experience? ",2.7302325581395337,4.897924523255817,4.655988372093024,80.82840116279074,77.02325581395348,5.230232558139536,22.377906976744185,5.985473137389443,0.6751906976744189,343,10,58,2,8,117,61,86,0.034,0.966,0.0,-0.3899,0,0,0,0,0,0,12,0,0,0,0,7,1,1,0,3,0,13,0,0,0,0,7,15,6,0,2,1,0,1,0,0,1,0,1,0,0,3,3,0,0,1,0,0,2,0,1,0,1,3,2,8,0,9,10,0,14,0,0,0,0,0,6,0,1,6,44,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3904279695487098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23197902138429344,0.0,0.0,0.0,0.0,0.17508467643686632,0.0,0.0,0.2828469371077241,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.183188086334721,0.0,0.1942252469505836,0.0,0.0,0.0,0.0,0.3695214160397656,0.0,0.0,0.2145070310164109,0.0,0.0,0.0,0.0,0.21055213413430784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12462717276439216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4577621490184393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23306984054263336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1667794076541449,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2168827424032727,0.0,0.0,0.0,0.1751247323703754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ashjar,2018/04/11,"Estimate my BF please (M 24, 5'8 140) Hi, /r/Fitness, I'm a long time lurker who's been quietly taking inspiration and advice from this sub. I started plateauing with my cut recently, and wanted to get a BF% estimate to help me understand where to go from here. Lost about 15 pounds last year from dieting alone. I don't have any calipers or Bio-impedance devices, so I figured I'd just ask here for help. [Album Link - 4 Pics](https://imgur.com/a/aipCe) For reference, I'm 24, 5'8 (172 cm) and about 140 Pounds (63.5Kg)",4.073257575757577,5.921633030303035,4.850391414141416,82.3289204545455,72.23232323232324,8.990404040404039,28.536616161616163,9.516144504307137,2.635413131313131,406,16,79,10,8,131,75,99,0.068,0.815,0.117,0.6908,0,1,0,0,0,0,33,0,0,0,1,7,3,1,0,2,0,3,1,0,0,0,12,13,5,0,1,2,0,0,0,2,0,0,1,0,0,2,4,1,0,5,0,0,1,1,2,0,0,2,1,6,1,11,11,0,8,0,1,0,0,7,1,0,1,6,33,8,0,0.0,0.0,0.0,0.0,0.0,0.2627761798088753,0.0,0.0,0.0,0.2785101273922636,0.0,0.0,0.0,0.0,0.0,0.1828683275559632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25139497081512785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14049461142735264,0.0,0.15282800596571394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3604900129329887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21919790801780992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2379772864227622,0.0,0.0,0.29354752252183297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2951829221685484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2655166281014074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1903362008173378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2021871923289212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1568038461073802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27994526242884804,0.0,0.0,0.0,0.0,0.15861035083355182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17316951343642206 fitness,nick_browny,2018/04/11,"Fixing rolled over shoulders/Winged Scapular When I first started gym it was all chest and bi’s, I just wanted to look like zyzz. As I have got older I have realised the importance of balance between the muscle groups. But due to having done years of focusing on my chest it has caused my shoulders to roll forward and my scapulars to wing out. So I am wondering if people of specific exercises or tips on getting my back stronger and bigger to make up for some imbalance in my chest. I have been going to the gym for a while now and am currently trying to run a 4 days split: Monday: Chest and Back Wednesday: Legs and Shoulders Friday: Arms Saturday: Back (usually a quicker session) I also try to do yoga at least twice a week even if it is for only 15-20mins. ",5.909052945563015,6.207683469798662,6.388814317673379,78.74520507084269,66.6510067114094,9.038329604772557,32.66293810589113,8.841846274778883,2.6930217747949303,603,24,112,9,9,196,103,149,0.0,0.945,0.055,0.765,1,0,0,0,0,0,15,0,0,0,1,9,1,0,0,7,0,12,10,8,2,1,18,20,15,0,3,5,0,0,1,0,0,1,0,0,0,3,7,0,0,1,4,0,3,0,0,0,2,4,1,12,1,23,16,3,29,0,0,1,1,1,9,0,5,20,82,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18126795533852105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5228858257721917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2328525782372511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14618342889104924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2319621570673808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1497134288011285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1928054268711394,0.0,0.0,0.0,0.0,0.1184257445185289,0.0,0.12882181178265628,0.0,0.18128874393509165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1107395358126824,0.0,0.0,0.0,0.19034575184850056,0.0,0.0,0.0,0.0,0.0,0.15130401703368732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17239278550161974,0.0,0.0,0.0,0.0,0.0,0.15714447072947665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16043822650292086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3077881668980037,0.0,0.0,0.0,0.0,0.0,0.24964503395750076,0.0,0.133695867015662,0.0,0.18182103982516015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2458139977510252,0.0,0.0,0.0,0.0,0.0,0.0,0.14596807911899076 fitness,fabulousb2909,2018/04/11,"I have PCOS and want to lose weight Hi all, I’m new to this sub and wanna ask for a few advices. To start off with, I am 1m55 and 65kg. I was diganosed with PCOS last year and had to have a surgery because of it. Since then my weight has been hovering above 65kg and I could not lose a bit even when I tried low-carb and cut down my calories to below 1200. Last month I decided to take up kickboxing (i work out 5 times per week) and successfully lost 2kg the first week but during the three weeks after that (until now) my weight stayed the same. I don’t like fastfood and sugary candy. I eat vegetable, meat, rice (occasionally), oats, all kinds of fruits (mainly green apples) and sometimes chips in the weekend. Should I cut my calories down to below 1000 or should I work out more? I don’t know what else I can do now. ",2.2900756302520966,3.7947440411764717,3.0974789915966423,94.48294117647062,76.23529411764707,6.033613445378151,20.966386554621845,6.5431188927421005,0.041226890756302925,637,15,147,5,14,201,111,170,0.062,0.8959999999999999,0.042,-0.2617,0,0,0,0,0,0,24,0,0,0,7,4,8,2,0,7,0,14,6,0,0,2,26,21,14,0,5,3,0,3,1,0,2,0,0,0,0,4,13,6,0,2,1,0,0,3,5,0,2,4,5,17,3,24,14,7,28,0,3,1,0,2,9,0,1,19,91,21,3,0.0,0.0,0.0,0.0,0.0,0.1445976960366173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1383349647654493,0.0,0.0,0.0,0.0,0.09020308776907084,0.0,0.0,0.0,0.0,0.0,0.16154840696689932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11814455752901222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15141352260960475,0.1236126190198388,0.0,0.0,0.0,0.0,0.09773490139180954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12586592621619602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15409131448529084,0.08132219952215493,0.24123581139260594,0.0,0.0,0.0,0.0,0.0,0.07229222989211034,0.0,0.0,0.0,0.0,0.3310883158879446,0.16153022494195055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11811079451177325,0.0,0.0,0.0,0.0,0.14291343624170558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12240495809926186,0.0,0.0,0.0,0.0,0.0,0.14634927600961675,0.0,0.1047361908167157,0.15771974009318435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11125742904146972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08628436144135497,0.0,0.0,0.0,0.0,0.10046408789855818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08727842574913837,0.0,0.35608552032844143,0.5405744710942169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21545250028995375,0.0,0.0,0.0,0.0,0.0,0.09528988770938418 fitness,bezm12,2018/04/11,"Want to get active but I'm a total beginner. I want to do a 30~45mins 3X a week routine. I think ill ride a bike, walk, and something else on the third day. I'm in my early 40s and have bad knees so squats are absolutely out. What do you think I should do on day 3?",-0.3875706214689245,1.3213353559322023,2.0450000000000017,97.91518361581923,85.27118644067797,5.289265536723164,18.30790960451977,6.42735559955562,-0.3578158192090397,202,5,52,2,6,69,43,59,0.146,0.777,0.077,-0.7906,0,0,1,0,0,0,8,0,1,0,0,1,1,0,0,5,0,6,2,1,0,1,10,13,4,0,3,1,0,0,0,0,1,1,0,0,0,1,3,0,0,2,1,0,2,0,1,0,1,0,0,5,0,6,12,1,11,0,0,0,0,1,4,0,0,5,29,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3028392533447864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4678228398265434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30298921263856554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1894957196226472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2792240907906077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.464806881265717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42785957789343226,0.0,0.2909359694066859,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,yamr6blackgold,2018/04/11,"genetical connection between small wrists and small arms? For the past 2 years every other part of my body developed pretty well but the size of my arms is nearly the same. Sure they look different and way more muscular but they are still small in comparison to my upper body. I read that there's a connection between small wrists and having a hard time to gain volume (arms). Do you have similar experiences and want did you do to overcome them?",5.802088353413656,7.421641518072295,6.01222891566265,76.5965763052209,67.55421686746989,9.870682730923695,28.29116465863454,10.125756701596842,2.8898610441767065,358,12,64,9,6,114,59,83,0.018000000000000002,0.831,0.15,0.8862,1,0,0,0,0,0,7,0,2,3,1,3,2,0,0,5,0,7,8,8,0,1,9,9,6,0,1,2,0,1,0,0,0,0,0,0,0,2,4,0,0,0,1,0,0,0,0,1,0,1,2,9,2,10,8,3,12,0,0,1,0,5,7,0,0,4,45,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5327612402099555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2505558375833732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2020546456342388,0.0,0.0,0.23458527845330274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21482731096178634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20138436549962235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25969648726736,0.2289307400780221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2439782692817589,0.0,0.0,0.0,0.0,0.0,0.0,0.23988009323124745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1915167251744848,0.0,0.0,0.0,0.0,0.0,0.0,0.2260229839767314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13983816923318448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14144921590002413,0.19035413997402267,0.0,0.0,0.21562266170144448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1544331234666753 fitness,daneeth,2018/04/11,"I'm aiming to kick ass in kickboxing. Needs suggestions for strength excersises. I recently started kickboxing after a 5 year absence, during which time I had gained a lot of weight and at the end started CICO (1200 kcal/day) to lose excess fat. I've reached my goal in fat loss and I'm now ready to increase my strength. Even though techniques from my past experience with kickboxing and other martial arts are coming back, I am ridiculously weak. I wish to increase my strength but it is not my goal to increase muscle mass for the sole purpose of looking fit. My arms and shoulders are weakest; I cannot block (hits against my head) for a longer period of time and my punches are frail. It feels like my shoulders locks themselves and I cannot raise my arms high enough to block and punch towards my oponents head. What muscle groups and excersises should I focus on to increase my arm and shoulder strength, with aim to become more efficient in this sport? I have hypermobile joints which can be dangerous for my knees, so to prevent injuries I wonder if you guys knows of any excersises that can help my knees from being so 'wobbly'? Last question: how do I better my cardio for the ring? I can run 10km/h for 30 mins on the treadmill, but I'm dying after 5 mins in the ring. I attend kickboxing lessons 4 times a week. I would be so very thankful for any suggestions and tips you can give me, and I apologize for any grammar mistakes (English is not my first language). PS I would also be very gratefull if someone could direct me to dietary tips. ",6.051293487957183,6.909221983050848,5.905263157894738,80.37884032114184,66.45762711864407,8.515611061552185,33.8314005352364,8.532816995589336,2.705101694915254,1235,54,226,17,19,386,166,295,0.067,0.742,0.19,0.9882,0,0,0,0,0,0,31,0,2,0,12,9,13,2,0,9,0,23,16,13,1,0,37,38,21,1,9,6,0,2,1,0,3,4,2,0,1,8,14,3,3,5,2,0,7,4,6,0,1,1,5,35,7,37,28,7,37,0,2,1,1,10,11,1,5,20,142,43,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11587048570750715,0.0,0.0,0.0,0.29559562053751565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1114133944021297,0.0,0.0,0.16002239064238752,0.0,0.0,0.0,0.1281456481066569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12481206534500802,0.0,0.0,0.0,0.11568487703639622,0.0,0.0,0.0934436805245696,0.0,0.0,0.0,0.15037554695902405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12833175505763925,0.1497126922080594,0.0,0.09570013453137123,0.0,0.0,0.0,0.0,0.1417326747924969,0.0,0.0,0.07326200520332345,0.1035112361373521,0.0,0.0,0.0,0.1232454926568846,0.0,0.0,0.0,0.0,0.0,0.13899409571199695,0.0,0.0,0.0,0.0,0.0,0.14346636215482464,0.0,0.0,0.0,0.0,0.2974030278759924,0.0,0.0,0.0,0.09711839341332773,0.15308688907073054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.079629132723609,0.11810673196213806,0.0,0.0,0.0,0.0,0.0,0.07078716024394081,0.0,0.0,0.0,0.12167321398786375,0.16209765355580916,0.0,0.1231824282672598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10743595820690993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13831629310849075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1623127683391316,0.0,0.0,0.0,0.0,0.0,0.14306387095681433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12276695120734064,0.0,0.0,0.0,0.20511132479237426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1333975537626172,0.0,0.0,0.0,0.0,0.1423561527233937,0.0,0.25346395853374626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2391029857206443,0.0,0.0,0.11622402954256884,0.17644003957381518,0.0,0.0,0.0,0.0,0.1666192326855865,0.0,0.1571297434227889,0.0,0.0,0.0,0.205854959976596,0.0,0.0,0.09330602418791148 fitness,Nundee,2018/04/11,"Roast my squat form (but please help too) I have a feeling i'm not doing squats correct. I think I'm not going low enough and maybe my back is going forwards too much. I feel like this might be because I have a disproportionate ass (my ass is pretty big compared to my skinny fat body). I also have another question. As a beginner (1.5 months in), should I be doing high reps lower weight or lower reps heavier weight for maximum leg gains? Thats about a 60kg squat in the video, I weigh about 65kg and I do 5x5. I usually do 50kg 3 x 12. Which one is better for leg gains? [VIDEO OF MY SQUAT](https://gfycat.com/MadDeliriousIndusriverdolphin) Feel free to roast but also I would like it if people could help and provide constructive criticisms. ",3.110009990009992,5.5620643216783225,3.9893756243756258,84.65351398601399,77.11188811188809,6.603196803196802,22.1023976023976,7.7094869923839395,0.9856957042957042,590,17,114,9,14,189,92,143,0.073,0.748,0.179,0.8914,2,0,0,0,0,0,27,0,0,0,3,7,5,0,0,5,0,16,10,7,0,1,19,24,10,0,4,6,0,5,2,0,3,1,0,0,0,4,3,5,0,5,2,1,3,2,1,0,1,0,5,15,5,10,18,3,12,0,1,0,2,3,6,2,4,7,68,19,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2822098586937397,0.0,0.0,0.0,0.0,0.18502049322457284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13567716618615072,0.0,0.10756070289090904,0.0,0.0,0.0,0.0,0.15605339454469158,0.0,0.19599329434227786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14087889854822974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1823173410153333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2676513351498412,0.12605406435110778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20055825770176405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23653795800014066,0.18642637539973644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17240658281351584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17726513863276985,0.0,0.0,0.0,0.0,0.1871828173530515,0.0,0.0,0.14083863857536455,0.0,0.1297091480227989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11956533093344715,0.0,0.0,0.0,0.0,0.0,0.0,0.12232641670241155,0.0,0.0,0.19368626908186232,0.0,0.0,0.0,0.1795104490920349,0.0,0.0,0.0,0.0,0.19766148013224505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11306037514784913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19433189287419625,0.0,0.0,0.0,0.0,0.4297308182666757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1253431769351699,0.0,0.0,0.0 fitness,DarkRayleigh,2018/04/11,"Best tasting Protein Bars? Anyone have recommendations as to what the best tasting Protein Bars are? I have tried a few flavors of Quest Bars. I don't like them very much and they don't seem to be as good as most people claim them to be. Any other options with decent macros? Something with a good amount of Protein (15g+). ",3.1844086021505404,5.614005290322582,3.285161290322584,89.91440860215056,76.74193548387099,4.778494623655916,24.849462365591396,5.46131890053228,0.4632172043010754,256,9,49,1,6,78,42,62,0.031,0.752,0.217,0.9278,0,0,1,0,0,0,9,0,0,3,2,0,5,0,0,3,0,7,5,0,0,0,6,8,4,0,0,0,0,0,1,0,0,0,0,0,0,2,3,5,0,1,3,0,0,2,0,0,0,0,3,5,5,10,6,6,0,0,0,0,0,3,0,0,3,1,33,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19636179742085474,0.0,0.0,0.0,0.0,0.20190266302725626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6060564722118251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4843842771527143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14107002662498014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21226652331334592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20018482565498397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26286969316577513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22229600319008505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19604418864731507,0.0,0.0,0.0,0.0,0.0,0.0,0.2382512905270187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sh1do,2018/04/11,"Is it useful to start with linear progression when you start with a cut? As the title says, I started my journey on a cut. I am slowly reaching the point where its harder to progress. I think I could shoot for higher numbers if I would eat above me tdee and not like 500kcals below. So heres the dilemma. I could get farther with LP and milk it til the end or my lifts will stall because I stay with the cut. Phraks variant is what I am doing right now and my numbers are: 185cm 92kg Bench:62.5kg Squat:75kg Deadlift:75kg Ohp:35kg Row:47.5kg Those numbers are nowhere high, but I am slowly reaching the 3 months mark and as I said, I had to deload because my form sucked on the squat & Ohp and I failed reps on the bench press. Should I switch to 5/3/1 now or stay with gslp until I can start to bulk (which will still take 3-4 months at least).",3.875,4.69812276436782,3.7638505747126447,93.90370689655177,71.35632183908045,6.0298850574712635,25.99425287356322,4.7782277997778095,0.3888252873563221,667,20,147,1,12,202,109,174,0.118,0.836,0.046,-0.8685,0,0,0,1,0,0,26,0,1,0,3,7,6,4,0,10,0,16,2,0,1,0,21,26,15,0,5,5,0,1,1,0,4,0,2,0,0,6,10,2,0,1,0,0,1,1,5,0,0,2,3,20,1,20,18,2,26,0,1,0,0,3,10,1,3,14,91,26,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1984728886858315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2233267696107083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.292504869097039,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1874364487740711,0.0,0.0,0.1622410127225105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09570275279754993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1935372262790188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08949133876155108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2924212778834921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17316207130726569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1564326976069691,0.17424387611696976,0.14567020587151844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.518616285427161,0.3904859681635952,0.14628589423164562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1377267831819366,0.0,0.0,0.0,0.0,0.0,0.0,0.11737283075563655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15820666141284398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13012413476911572,0.0,0.0,0.0 fitness,legit_old_account_3,2018/04/11,"Sudden ulnar nerve issue during bench press I've looked through the past posts here as well as other forums, and ulnar nerve issues immediately popped up when I started searching for hand/forearm numbness from press exercises. Yesterday is the first time I experienced numbness on the bench press. I had done OHP and incline presses prior to the bench (PPL routine), but during the last reps of each set on the bench I experienced a very strong tingling in my hand and forearm. I rested a bit, tried to continue with overhead tri-extending but it came back a bit so I stretched and called it a day. Now after searching for information I am quite worried as I don't know where it came from. I've been lifting for years and never had this problem. I was a bit tired today and maybe a bit sloppy on the bench form especially after breaking an OHP PR, but this sure can't be the first time I benched with form slightly off before. I'm unsure how to proceed now. I'm thinking of just taking a week off and next week pay more attention to my form? Or am I basically f'd already now that it has occurred? Feel seriously insecure going to the gym now, seeing people needing surgery to fix ulnar nerve issues.",5.948311499272201,6.910321589519651,6.337799126637558,76.81531586608445,66.72925764192141,8.37740902474527,32.29723435225619,8.447377352677275,2.557411994177584,960,39,170,13,15,310,137,229,0.107,0.831,0.062,-0.8131,0,0,0,0,0,0,20,0,0,0,4,12,8,0,1,17,0,12,7,2,1,2,27,25,17,0,2,5,0,6,0,0,0,5,0,0,0,8,12,0,0,5,2,1,3,3,5,1,2,7,10,13,3,28,17,10,42,0,0,2,0,2,9,0,1,27,110,21,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13597442469565738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09474724363494387,0.0,0.0,0.0,0.10484967211068587,0.0,0.0,0.0,0.5380897492999015,0.0,0.0,0.0,0.1258196300525977,0.2818577497658345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07946559040156144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12609507043316995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.062302859485009326,0.0,0.0,0.0,0.0,0.20961879462218985,0.0,0.0,0.0,0.0,0.0,0.0,0.0700277822702954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3858235815512861,0.0,0.0,0.0,0.0,0.06771753862351441,0.10043933557713954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10347231328349528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12378931363423135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0913647857334213,0.09503352580367573,0.0,0.13104402776970409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.117625780922998,0.08542403362398733,0.0,0.0,0.0,0.0,0.0,0.11800904175359955,0.0,0.0,0.11790324316873753,0.0,0.0,0.0,0.13105779712553325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09818900787491916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08721452553651711,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1161317610197235,0.0,0.09264480415604227,0.0,0.0,0.0,0.0,0.0,0.0,0.0789532919260283,0.0,0.0,0.14369912798333526,0.14162127494847446,0.11679651219760688,0.0,0.0,0.16731423381369176,0.0,0.0,0.0,0.0,0.0,0.0,0.10166797701248094,0.0,0.0,0.19767652717874984,0.0,0.11078802243282797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12513413409761806,0.0,0.0,0.0,0.0,0.07934852585526309 fitness,evenMoreUnique,2018/04/11,"Need help with goal to reduce body fat percentage. I am a 6’2.5”, ~220lbs male. I have a higher body fat %age than I would like, and I aim to bring that down. I’ve been going to the gym and getting serious about my fitness. What I need help with is my calorie intake. Currently, I’m logging my intake on Lose it!, the app, and it seems I usually eat around 13-1400 calories in a day. Almost all online tools/ charts say I should be eating 1800-2000 calories a day if I am also working out. So does anyone have any idea what I should follow in terms of caloric intake? And yes, this is considering good vs bad calories and all that. I’m trying to make them all as good as possible. I just need some help with the number.",2.622305936073058,4.199399061643837,3.8645890410958894,89.02555936073061,75.50684931506851,6.510502283105023,23.125570776255714,7.1686216300943375,0.7553625570776252,557,16,117,6,12,182,94,146,0.052000000000000005,0.792,0.157,0.923,1,0,0,0,0,0,24,0,0,1,3,5,6,0,0,7,1,11,6,4,1,3,27,22,10,0,7,3,0,0,1,0,3,2,1,0,1,7,10,4,0,2,1,0,3,0,3,0,0,1,1,14,3,18,17,5,16,0,1,0,0,6,7,0,4,7,70,21,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16531880657073705,0.0,0.0,0.13202642143149454,0.0,0.0,0.0,0.11227026949412272,0.0,0.0,0.0,0.0,0.1154382710251341,0.0,0.0,0.14696956283542206,0.0,0.0,0.0,0.0,0.13784743897823998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3667666806022117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2129452495122743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1444757575374615,0.0,0.0,0.0,0.0,0.3378668265365111,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08625532971308998,0.0,0.09382729992305112,0.27694772633444736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3319791194257576,0.0,0.0,0.0,0.0,0.0,0.0,0.18637217308905787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08065708358120534,0.0,0.0,0.0,0.0,0.18469908873463092,0.0,0.0,0.0,0.0,0.11020220247898678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3672475784108047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18611982002364105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13129017995335227,0.0,0.0,0.0,0.15029629836961625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11208867601174807,0.0,0.0,0.0,0.0,0.0,0.18182883124598534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12019113499197097,0.0,0.0,0.11727875970175827,0.0,0.0,0.0 fitness,Itskevin91,2018/04/11,"Cardio Suggestions I have been contemplating the idea of going back to the gym to do cardio and catch up on some reading. My goal is to lose weight (stomach and thighs). I am a 26 year-old male, weighing at 236 lbs, and standing at 5'6. I am stagnant throughout the day and would like to change that. I need help seeking machines appropriate to my goal and how long I should use them for. 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Hi there, I exercise 3 times per week, heavy lifting stuff + a little of cardio. I've got an office job (8 hours per day) but I'm also a drummer and play quite often. I'd like to track down my calories during training at gym and while playing the drums. I'd like to connect wearable with my iPhone and use it's data with MyFitnessPal (I really like that app, it helps me). I'm thinking about FitBit Alta or something similar but I don't know if this is a right tool for the job. Thanks!",2.3096205533596823,4.4794792347826125,3.6733596837944655,87.34711462450593,78.3913043478261,5.920948616600791,25.23715415019763,6.980632752743323,1.1293478260869567,452,17,88,5,11,148,84,115,0.0,0.768,0.232,0.9795,2,0,1,0,0,0,15,0,1,0,1,4,6,0,0,6,0,3,2,0,1,0,14,10,10,0,2,4,0,0,3,0,1,2,0,0,0,6,5,0,0,2,6,1,0,1,0,0,0,1,0,7,6,12,8,0,11,0,0,0,0,3,5,0,3,9,46,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18758523682308428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.151277996582061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18760674991293866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15722706880080178,0.0,0.0,0.0,0.23100382088490454,0.0,0.0,0.0,0.0,0.0,0.4655482975341177,0.0,0.0,0.0,0.12891332619146195,0.0,0.0,0.0,0.0,0.0,0.0,0.3437965967946125,0.23510037844952555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2494936599026299,0.0,0.0,0.15027130223196558,0.0,0.0,0.0,0.0,0.20032117002955926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1805831500997784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26852608953799123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21596018659443156,0.0,0.0,0.0,0.1503027381508448,0.0,0.0,0.13677942919732586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20259283388640714,0.0,0.0,0.0,0.0,0.18815759658857964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16663152476935905,0.0,0.0,0.0 fitness,Kair0s,2018/04/11,"Could gym membership sign-up costs be negotiated when switching gyms? I'm already a member at the YMCA and I'm considering switching to Goodlife, but I know they have a near $200 enrollment fee (Canada).. Do you find that gyms are flexible on sign-up costs if you're thinking of switching to them? It would seem crazy for them not to be, considering i'm willing to give them money each month.. ",4.301096491228069,6.079060250000005,5.18684210526316,80.43622807017546,71.5,8.224561403508767,29.771929824561404,8.841846274778883,2.407471929824561,313,13,60,6,6,102,56,76,0.05,0.917,0.034,-0.2755,0,0,0,0,0,0,13,0,1,4,0,1,0,0,0,3,0,8,0,0,0,0,11,15,4,0,3,3,0,0,0,0,2,0,0,0,0,2,2,0,0,4,3,4,0,1,0,0,0,0,0,6,0,9,10,1,5,0,0,0,0,6,3,0,2,2,34,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43986639200305605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31825066421048914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3643143218755821,0.0,0.0,0.0,0.0,0.0,0.0,0.38237464061756615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2190608230652376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.318159715436489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3628716082275487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2554075866398957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2831548920735932,0.0,0.0,0.0 fitness,bfp758,2018/04/11,"Just restarted a PPL program, where can I fit in Cardio? Hey guys! I've run a basic PPLRPPL since I started lifting around a year ago but only recently have I been sticking to it consistently. I haven't found any fatigue issues but I haven't found a good way to fit in cardio. I will note however, I always do a mile on an elliptical to loosen my hip flexors before I squat.",3.1855701754385954,4.686463960526319,5.031578947368423,81.5493859649123,73.86842105263158,7.171929824561403,28.456140350877188,7.793537801064563,1.8566824561403508,295,12,57,4,6,101,54,76,0.047,0.8420000000000001,0.111,0.5095,1,0,0,0,0,0,7,0,0,0,0,3,2,0,0,6,0,7,4,1,0,0,6,10,2,0,0,3,0,0,0,0,1,3,0,0,1,1,1,0,0,2,0,0,1,2,1,0,0,3,0,9,1,7,6,0,14,0,1,0,0,2,8,0,0,4,34,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.230243373596733,0.0,0.0,0.0,0.0,0.0,0.21612405123929973,0.0,0.0,0.17663175045398996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23122320151228656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2210191632693436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5695818575768566,0.0,0.0,0.0,0.0,0.0,0.21785714912382398,0.0,0.0,0.0,0.2571829173171725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2711005303988158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.197543575726344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2564613972413581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21485917853310396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18384493790943646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2061691060871208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16726370658243353 fitness,warmongerz,2018/04/11,"Does reaching your peak in a specific area of lifting make it less exciting? For example I’m about a year and some change in to going to the gym regularly. At this point I have at least what I consider to be pretty decent benchs without a spot of 5x275lbs and 5x125lbs on dumbbells chest pressers. Looking at what some the strongest guys in my gym can do few do 315 and only 3 in total have I seen 1RM 405 (1 of those 3 being Hulk from those CT videos). My point being there must be a relatively quick peak to benching especially natural because I can’t imagine it taking me much more than another 2 years to be able to do 405 if that. While I’d assume people enjoy the “hey everyone I can do 405” moments, there would definitely be a deflating feeling that there isn’t much to conquer pass that. Thoughts on reaching a peak or any of this?",4.9445019052803465,5.699319868263477,5.805160587915079,80.48293957539471,68.88023952095809,8.946978769733262,32.547087642896024,9.095868883498916,2.7410047904191615,666,29,131,12,11,219,108,167,0.006999999999999999,0.851,0.142,0.9636,0,0,0,0,0,0,10,0,1,0,1,5,2,0,0,9,0,18,1,1,1,2,16,26,6,0,3,3,0,2,0,0,2,0,0,0,1,11,3,0,0,4,3,0,2,3,0,0,0,2,4,9,2,25,16,9,19,0,0,2,0,3,12,0,5,5,91,20,0,0.2205418779600155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14997603971605258,0.23125738844165364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13444028180872167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23330406407225746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19299768360829853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21073721550534266,0.0,0.0,0.0,0.0,0.11151260003857327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12533903163424884,0.0,0.0,0.0,0.0,0.21837113272507486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.185199632595108,0.0,0.0,0.0,0.0,0.0,0.14721341607405872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3242473123486465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1677320361862267,0.0,0.0,0.0,0.0,0.0,0.15289596936534428,0.0,0.0,0.0,0.4169667202138137,0.0,0.0,0.22437037612165966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16582004545056958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17508561633343026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.212594500298187,0.0,0.0,0.0,0.0,0.15666662244719254,0.0,0.0,0.2840434773135042 fitness,Tangodown321,2018/04/11,"Strange sensation at my wasteline when doing squats So about 3 years ago when I started lifting I ""ego lifted"" with to much weight and bad form and had a weird quick cut sensation at my waisteline. Not really any pain though. After I'd only feel it during squats. Now 3 years later I still have odd warm sensations as well as liquidy feeling in that area after doing squats again even with low weight and good form. There are no lumos like my intestines coming through my abdomen. Has anyone had anything similar to this?",5.795272459499266,7.401946082474227,5.385419734904271,81.13288659793818,67.55670103092783,8.017083946980852,29.32106038291605,8.418075326091056,2.2172751104565536,418,15,72,6,7,128,74,97,0.147,0.723,0.13,-0.2244,0,0,0,0,0,0,8,0,0,0,0,12,9,1,0,1,0,7,5,2,0,0,9,11,9,0,0,1,0,5,1,0,0,1,0,0,0,3,6,2,0,2,0,0,1,2,5,1,0,2,5,7,4,13,9,3,19,0,1,0,0,0,5,0,0,14,50,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.20115845932342435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15431918944671133,0.0,0.0,0.0,0.0,0.15867371206997094,0.0,0.1867428535032968,0.0,0.0,0.0,0.0,0.0,0.1894758527460433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19547884426217774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1498841609760734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22948377732374586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1903368934608234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11086582242540036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1668185882113342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17258938106054314,0.2414679670496057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14537623406582684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16062118916414966,0.0,0.18122542580840734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2229561391445403,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5526756555485807,0.20403601119006848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2922690802453136 fitness,Crazylender,2018/04/11,"Help figuring out a workout schedule/diet Hi all, Don't want to waste your time here. What are some good articles for complete noobs. Thank you in advance. ",3.5426436781609176,6.279874758620689,3.642068965517243,86.16816091954023,77.27586206896551,6.625287356321839,30.356321839080447,7.793537801064563,2.2785080459770115,124,6,22,2,3,38,29,29,0.037000000000000005,0.643,0.319,0.8485,0,0,0,0,0,0,5,0,2,0,1,1,2,0,0,1,0,2,0,0,0,1,5,4,0,0,1,0,0,0,0,0,0,0,0,0,0,1,1,0,0,1,1,0,1,1,0,0,0,0,0,2,2,4,4,2,4,0,0,0,0,4,2,0,1,1,13,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5387371946637045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4309731981679217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3444069986721613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4730623057782834,0.0,0.0,0.0,0.0,0.0,0.0,0.2996163004833819,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3030681180012419,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RadUncleSheev,2018/04/11,"Question: what to do when your muscles seem to lock up? I recently had it where I was performing a longer set of reps with a chest-press, but then the strain brought me to the point where I felt like I literally just physically could not move the handlebars forward to complete the rep, no matter how much will-power I used. My question is, what is the best/safest way to break this invisible barrier? Is it mental or seriously impossible to break?",8.921588235294116,7.4330528941176475,8.801029411764707,69.8121323529412,61.235294117647065,12.735294117647054,38.897058823529406,11.698219412168324,4.399647058823528,356,15,68,9,4,116,64,85,0.103,0.843,0.054000000000000006,-0.466,1,0,0,0,0,0,11,0,1,0,1,5,3,0,1,7,0,7,0,0,2,0,14,11,5,0,1,4,0,1,1,0,0,0,0,0,0,5,1,0,1,4,0,0,3,2,2,0,0,4,1,8,1,9,6,1,14,0,0,0,0,3,5,0,4,5,47,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2642051027039341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2639640864817669,0.0,0.0,0.20100874435277766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24172772263365944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12299652782149555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.253713439444998,0.0,0.0,0.0,0.0,0.2675795332144336,0.1850715277008318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2379932384062455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5640544657536767,0.0,0.0,0.0,0.0,0.0,0.248581230321312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2291915604073972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21743858457474632,0.0,0.0,0.0,0.19983424638816094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,HuntingSpoon,2018/04/11,"Need help dieting from a college student without access to a kitchen. I'm a 21 year old male working out for the last two years almost. 6'4 195 pounds. I've been exercising about 4 days a week but have never had the chance to really cook or diet for myself other than protein shakes. My meals for the last 5 months have consisted of chick-fila, five guys, chipotle and other fast foods type places. I need someone to recommend where or how I can eat more protein/veggies without having to prepare it. Money isn't an issue. My TDEE is about 3100 Bench [195 for 6 reps] Squat [185 for 6 reps] (i cry) Deadlift ]285 for 4 reps]",2.8477383592017738,4.8813684227642336,3.8326977087952687,87.50008869179605,76.15447154471545,6.098743532889874,25.00295639320029,6.980632752743323,1.0481772357723578,488,17,95,5,11,157,91,123,0.019,0.935,0.046,0.457,0,0,0,0,0,0,19,0,0,0,1,4,1,0,1,8,0,8,8,0,1,1,12,11,5,0,2,5,0,0,0,0,0,1,0,1,2,3,2,7,0,0,2,1,1,4,1,0,2,2,0,6,0,18,9,1,14,0,0,0,0,3,3,0,3,10,53,9,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20202910442102276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2216190688554789,0.13011568055104492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2064463620161012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24396368994506146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1997697783645135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1352325355985592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21058044382272548,0.0,0.0,0.0,0.0,0.0,0.3289155076222147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1610394066628771,0.0,0.0,0.2991984634866797,0.1556063677703146,0.0,0.0,0.0,0.0,0.0,0.0,0.21170857850955715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2107916756979378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12924981292039775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17094687747578555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1970859191656096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16183618427080082,0.0,0.0,0.0,0.0,0.0,0.0,0.38897042549623256,0.0,0.14688049028096664,0.0,0.0,0.0,0.0,0.0,0.2598480018887992 fitness,wh-ww,2018/04/11,"Feeling Terrible after Lifting I was referred here from r/bodybuilding: My buddy and I just started working out about two weeks ago and have set a schedule to lift 5 days a week. We are taking creatine and protein powder daily. Lately I’ve been feeling absolutely terrible (Nausea, puking, light headed) after lifting and I’m not sure why. I’m hydrating pretty well and eating healthy. Any ideas or maybe something I’m not doing right? ",4.434208860759495,7.327417025316457,5.438465189873419,73.6599762658228,74.9493670886076,6.987974683544303,31.39398734177216,8.07648339933343,2.9671126582278484,351,17,50,6,8,115,62,79,0.139,0.713,0.147,-0.3223,0,0,1,0,0,0,11,1,0,0,1,4,4,0,0,2,0,5,2,1,0,1,16,12,6,0,0,4,0,2,0,0,0,0,0,0,0,0,7,1,0,4,0,0,0,2,2,1,1,2,3,4,2,6,10,0,12,0,0,0,0,1,2,0,1,9,29,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.20701593190939346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15881276344162726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15061166099089784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23896604434678576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23616604631267898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23967572638766102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2636341746596057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2634392365336487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2346187078603577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.237590481344762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19943881351856646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1797877338277856,0.0,0.0,0.16529826919060828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2201052975582609,0.0,0.17559031230508285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.228131133140447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3746576341641183,0.0,0.2099772743420932,0.0,0.2107302808994793,0.0,0.0,0.0,0.0,0.1700172839636749,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Coocooso,2018/04/11,"Sleeping warm after lifting Hey! The past couple of months I’ve gotten back into working out, as is tradition. I have always been a hot sleeper, so I didn’t think too much about suddenly waking up due to overheating more frequently, but now I’ve connected the dots and realized: **I am so fn hot at night if I’ve worked out that day.** I have attempted everything I could think of to combat it, like purchasing the lightest duvet the store had, setting the temp down to 20 in my room, airing it a few hours before I go to sleep, melatonin pills, window half open (makes me sick, freezing outside lol) I’m a 21 year old male if that makes any difference. 1: Does anyone else experience this? 2: Help, please😅",2.474754953076122,4.909675437956206,3.816209593326384,85.13169708029199,79.2919708029197,7.125964546402503,24.38425443169969,8.192908349453996,1.7020473409801882,553,20,105,11,14,181,107,137,0.07,0.8690000000000001,0.061,-0.2942,0,0,0,0,0,0,24,0,0,0,3,6,2,0,0,8,1,8,5,3,2,0,14,15,7,0,3,3,0,4,1,0,0,2,0,2,1,5,5,0,0,3,0,2,1,1,0,0,1,4,4,8,2,16,10,3,25,0,0,0,0,3,10,0,2,14,58,13,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16126441771203298,0.0,0.0,0.13179660580617614,0.0,0.0,0.0,0.0,0.13551559437596775,0.1985799824308391,0.0,0.0,0.0,0.0,0.0,0.14902697675470372,0.0,0.0,0.0,0.16491698385001516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1547405280441238,0.21444571155329256,0.0,0.12499061966594928,0.0,0.0,0.0,0.0,0.20248890874895772,0.0,0.0,0.16960335581727898,0.0,0.0,0.0,0.0,0.0,0.16190235369369266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17418282061906226,0.18958216061030148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11014598715703257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12990592949195254,0.0,0.0,0.0,0.19086259317258872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09468517264746044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25873771042930943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.154696306734017,0.0,0.1424717417870068,0.0,0.0,0.0,0.0,0.1818763964629148,0.0,0.0,0.0,0.20336969613839767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18501239557855007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3878974616273784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24836966119884166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2821901775298216,0.0,0.0,0.0,0.0,0.0,0.12480649003060895 fitness,pencilsdontshave,2018/04/11,"ELI5 Why is Leg Press So Much Harder Than Squatting Squatting without additional weight is pretty easy, and generally I can do lots of reps. Please ELI5 why I can't leg-press my own weight yet, and why the one is so much harder than the other. Wouldn't they be the same thing with the same weight?",2.326666666666668,4.709724067796612,2.645,93.613488700565,79.5084745762712,5.289265536723164,18.30790960451977,6.42735559955562,-0.2469683615819207,236,5,50,2,6,72,38,59,0.0,0.8590000000000001,0.141,0.8126,0,0,0,0,0,0,6,0,0,1,0,3,0,0,0,4,0,8,4,1,0,0,10,8,4,0,1,1,0,4,0,0,1,0,0,0,0,2,4,3,0,0,0,0,0,3,0,0,1,0,4,4,0,5,6,6,1,0,0,0,0,1,0,0,1,1,35,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16174416957958646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27971201237775184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12891866084930245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20883791513804367,0.0,0.0,0.0,0.19355315227859432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1263939768701191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6950215566348229,0.0,0.0,0.5150144473523173,0.0,0.0,0.18339469051607288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,b1andf,2018/04/11,"Want to replace my bad diet with healthy, bulking diet... I usually eat a lot of crisp and chocolate, biscuits stc.. I would like to know a diet plan from Monday to Sunday, for me the hard part is buying all the healthy food, once I have it in my cupboards I will do well with it! ",3.3781578947368414,4.198125719298247,4.45872807017544,88.47651315789473,72.50877192982456,6.401754385964912,28.285087719298247,5.985473137389443,1.0858456140350872,214,8,45,1,4,70,44,57,0.081,0.727,0.192,0.69,0,0,0,0,0,0,10,0,0,0,1,1,3,0,0,4,0,5,5,0,0,1,8,7,1,0,2,0,0,1,1,0,2,0,0,0,0,2,3,5,0,1,0,1,0,0,1,1,0,0,1,7,2,9,5,3,4,0,0,0,0,0,1,0,1,4,32,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2582512580486548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3164894961151009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3740048724863037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2770706284345598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16998232064185448,0.0,0.0,0.0,0.0,0.0,0.0,0.15110758284504566,0.0,0.0,0.0,0.0,0.0,0.0,0.2629544527609743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3293927187492096,0.0,0.0,0.0,0.0,0.0,0.3349400437368709,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34064850799444146,0.0,0.18243221946750898,0.0,0.0,0.0,0.2780964213296828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21971672059969125,0.0,0.0,0.0 fitness,6thPath,2018/04/11,"Need info on something I heard I haven't been able to work out this busy semester, and I was feeling pretty down about it. A buddy of mine mentioned something how it would be easier to regain lost progress. I'm unsure if it is something with support in literature. What would this be called? Like how would I finding things related to this, since I have no idea what terms to use. Or if anyone has links related to improving this activity, greatly appreciated.",5.8910852713178326,7.295259813953493,6.465116279069767,74.2401550387597,67.13953488372093,9.454263565891472,32.93798449612403,9.725611199111238,3.301068217054264,368,16,64,8,6,120,62,86,0.068,0.7020000000000001,0.23,0.9371,0,0,3,0,0,0,9,0,0,0,3,3,4,0,0,1,0,11,0,0,3,0,18,18,6,0,6,3,0,1,1,0,3,0,1,0,0,10,3,0,0,5,0,0,0,2,1,0,0,4,2,6,3,12,9,1,5,0,1,0,0,3,4,0,3,2,47,16,1,0.20992193234953674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14678229602683715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2143537636079545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10614283644425301,0.0,0.0,0.0,0.19186484311101668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23143967150488734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23697630983720155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10255725257960717,0.0,0.0,0.0,0.0,0.0,0.2291545869222155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.155654452926035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21356607349643814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1736495917129299,0.0,0.0,0.0,0.0,0.4848244781411075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.238216921142808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13946280407201744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1813051492896475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15282566690861035,0.0,0.0,0.4473675533599005,0.0,0.0,0.0 fitness,fehk,2018/04/11,"Weird second wind halfway through workout Hey guys, something happened today that i want to replicate and hopefully you're familiar with I've been doing a workout with a kettlebell that goes something like this - 10 windmills, 10 ohp, 10 snatch, 10 one arm rows, etc.. on left side, then switch and do them all on right side. Usually by the 10th ohp I'm dying Today after finishing the left side and finishing up the OHPs on the right side i tried going back and doing a second set of OHP on the left side... And it was the easiest, most buttery set I've ever done, and such a good burn after So anyone familiar with this and have it dialed in? Is this a common thing in fitness that everyone knows about? Any tips appreciated ",4.9699280575539575,6.351438258992808,5.620928057553956,79.52074460431658,69.28776978417267,8.437697841726619,29.007913669064752,8.841846274778883,2.3540440287769786,574,21,104,10,10,186,87,139,0.012,0.8590000000000001,0.129,0.9356,0,0,2,0,0,0,17,0,0,1,0,5,4,0,0,11,0,8,1,1,0,2,16,14,9,1,2,0,0,0,1,0,0,0,0,0,1,9,10,0,0,1,2,0,1,0,1,0,3,3,0,3,3,17,11,3,32,0,0,0,0,3,18,0,2,12,66,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11769106985817625,0.0,0.0,0.0,0.0,0.12101203355744468,0.0,0.0,0.0,0.0,0.0,0.0,0.13307735980533675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1796155738363163,0.0,0.0,0.0,0.0,0.1771069892267075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19301475641641616,0.0,0.15654844463635353,0.0,0.16537233813290353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09835760936180823,0.1451598644679338,0.0,0.0,0.0,0.171362920938664,0.1530420240591683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1718939606799253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09511275375202163,0.0,0.0,0.0,0.5641113692321861,0.0,0.0,0.0845514890191773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11727425485172514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2955954776628863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26646990182683145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1149776095837378,0.0,0.0,0.0,0.0,0.0,0.32809337520393905,0.0,0.0,0.1175007084088251,0.0,0.0,0.0,0.0,0.0,0.1906081616872048,0.0,0.10207903210832793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Lclashinbia,2018/04/11,"What type of workout will help me with jumping and just in general being more explosive Hello, First post sorry if this is asked a lot. I am a 6' 2"", i weight 170 pounds, 19 years old. I workout quite regularly but go off and on for months which i see myself improve quite a bit for a period and when i start again i can get back to where i was relatively easy. I am a basketball player and i would like to be able to jump higher and be quicker on a attack at the basket. Currently ive been working out my legs T TH SA and arms MWF. I do the exact same thing everyday so i dont switch up much. I would also want to know how i should be switching up my workouts. I am relatively skinny, i beleive its called endomophic, and im afraid i will never be able to truly jump and be very explosive due to this fact. Although i am able to cleanly grab the rim, and by no mean slow when comparing myself to regular rec basketball players, but i would like to be at an elite level if that makes sense. Im quite nieve when it come to working out since i do the same thing over and over again but at this current time i would like to learn so i can start improving one myself. Also if it matters, i during my workout i increase after each set for squats 5×45 5×95 5×135 5÷185 5×225 and the same back down. I am able yo to get the 5x225 but i feel like i wouldny want to go any higher and feel like my back is pretty weak althiugh i dont know the problem. Also for my legs am i able to run like distance still be expoliave. I also like to run usually around 4 miles. Will that effect the functionality of my jumping capablitlies? One last thing. Am i able to upload a video of me squating and ask if its the corr3ct way to squat? Also i can answer any question you have about me working out if there is something i need to say for you guys to help me. Thank you for the help!!! 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My school's new PE teacher is great, he's set the bar high for us to reach, which is really motivating. I've also found I really enjoy swimming, which I only do one hour a week. I've also been trying to jog for at least 15 minutes 2 days a week. The thing that's stopped me from entering a gym or jogging more often is that me and my family have been going through a really rough patch, and it doesn't seem it will get better any time soon Thankfully we can still eat 3 meals a day, but since it's mostly bread filled with whatever we could find at a given moment (sometimes all the protein I take in a day comes from a single egg), I fear there may be a serious lack of nutrient intake that could make exercising more detrimental than helpful. I'd love to swim more, but I've heard swimmers eat more than twice a regular person does, which scared me to bits. What should I do? Should I have some low intensity routine? Could I jog more? I feel silly for making this post, as there are people in much worse situations. I'll probably delete it tomorrow, but any advice is greatly appreciated.",6.329839952578544,6.390200398340252,7.085397154712505,74.92432572614109,65.76348547717842,10.537166567871962,31.3221695317131,10.290406445055957,3.0756767042086537,980,34,186,22,14,326,159,241,0.086,0.779,0.135,0.8716,0,0,0,0,0,0,27,3,0,0,2,7,13,0,2,15,0,22,11,0,3,2,33,35,10,0,6,4,0,2,0,0,4,2,1,0,2,13,9,7,1,5,9,0,9,1,4,0,2,5,3,17,9,22,22,13,32,0,1,0,2,9,6,0,6,15,117,30,3,0.0,0.0,0.0,0.0,0.0,0.12100165214569665,0.0,0.0,0.0,0.0,0.0,0.1980477354961068,0.0,0.0,0.0,0.16841229502221886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10951432224625636,0.1351862766855568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10666541506768464,0.0,0.0,0.0,0.2965957351646724,0.0,0.0,0.2395732081122233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10836125187724456,0.0,0.0,0.0,0.0,0.2534104884813983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1167324394005144,0.1393390419311555,0.06261031072678998,0.0,0.0,0.0,0.1131750181844512,0.0,0.0,0.13576917455523374,0.0,0.0,0.06469414431948127,0.0,0.07037335434830455,0.10385964691126737,0.0,0.2730379219710738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08299817582141804,0.13082931140521478,0.0,0.0,0.12194398768265337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1117580932470006,0.0,0.1653100675683422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0910265968664209,0.0,0.0,0.11959223675794882,0.0,0.0,0.0,0.0,0.0,0.12993489875986558,0.0,0.08390792279482161,0.09417550035443686,0.0,0.0,0.0,0.0,0.0,0.08584558289849416,0.10812037120392703,0.0,0.0,0.0,0.0,0.11859139105070075,0.0,0.13350572215431455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23797894456769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12397175348125836,0.12531885215639932,0.0,0.1127268361242167,0.1291778629923538,0.0,0.0,0.10243041602187583,0.1391859779576574,0.0,0.0,0.0,0.0,0.12246740212932415,0.0,0.0,0.0,0.09888786348023146,0.10352435267597003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09310198638359564,0.0,0.0,0.11400264390923676,0.0,0.0,0.08226470848425513,0.0,0.0,0.0,0.07220412617152956,0.0,0.0,0.0,0.0,0.08406994682652215,0.0,0.0,0.0,0.14894782321748454,0.0,0.0,0.0,0.0,0.0,0.1986520184203134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12618960444168054,0.0,0.0,0.0,0.0797400938026947 fitness,Fat_Cinderella,2018/04/11,"Back in the gym. Issue. I’ve been back in the gym for 4 1/2 weeks now. Daily. I lift 3 days a week and walk everyday. Can’t run cause my lungs are rough and my knees can’t handle it yet. I havnt been going crazy everyday, at all, just moving and building up endurance. I just quit smoking at the same time so it’s been a slow build up of intensity. I’m up to walking/fast walking 2-3 miles a day. 4 days ago I over did it. Had a very long day of physical work at my job on top of my 3 miles and didn’t eat that night, got up the next day still feeling good, went to the gym with still no food and pounded out a lifting morning and another 3 miles later in day when I went back, never eating. It just didn’t occur to me. Felt fine till I left and then realized I went too hard with no fuel for too long. Got lightheaded and super weak. Since then I haven’t been able to lift and can only slow walk 2 miles each day. my energy is just gone. I boosted my calories up and not forced myself to go hard at all, just trying to recover. I’m concerned that it’s day 4 and I’m still lethargic. I’m not sure how to break out of it. I was establishing great habits and listening to my body and often went twice a day because I wanted too. Now, I still want to go, but I’m still flat energy wise. Any ideas on why this hit me so hard out of nowhere, how long it takes to straighten out? I’m worried about falling into old bad habits in my backing off to recover. 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I have always wondered about this as i am moving from being a runner to lifting weights etc. Im lifting weights to look good and not for any functional reason. Whereas when i ran, i barely got tired with normal everyday stuff...so i actually saw the benefit of it.",6.310833333333335,7.787207305555555,7.070444444444441,70.01899999999999,66.22222222222221,9.093333333333334,36.62222222222222,9.3871,3.8474022222222217,314,16,48,6,5,104,55,72,0.035,0.769,0.196,0.8718,0,0,0,0,0,0,9,0,0,0,0,2,3,0,0,5,0,4,4,1,1,0,7,9,4,0,1,2,0,2,0,0,0,1,0,0,1,3,2,2,0,2,2,0,4,1,0,0,0,3,4,5,3,11,5,1,9,0,0,2,0,1,3,0,2,2,33,8,1,0.0,0.0,0.20720530540120893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17667715056363364,0.0,0.0,0.14439297334253906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23585287437961944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2368061961841029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17809392391268852,0.16982121751983673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22935488860928796,0.0,0.0,0.0,0.0,0.22111099959942776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17830531905618247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2256752068747796,0.0,0.0,0.0,0.0,0.0,0.0,0.20804017991595775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13602525237053728,0.21831255728720875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24306922582659896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2440442840554426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5171261039201704,0.0,0.0,0.0,0.0,0.0,0.0,0.2302648883509481,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Kupo43,2018/04/11,"If I can’t reach my reps on Pull Ups, is it better to work until failure or use a machine that assists? I’ve never been able to do more than three full pull ups my entire life and I’m sick of it. I’m not in terrible shape and I’ve actually had a lot of success with my physical fitness in the past, but I’ve NEVER been able to do Pull Ups. My goal by the end of this year is to be able to do 3x12 pull ups complete. At my current gym there is a machine that assists with pull ups so you can hit your reps. At this point, I can only do three pull ups. Should I just continue on until I can’t lift myself at all anymore or use the machine and do more reps? Thanks!",1.099897959183675,2.263388870748301,3.2351190476190474,93.6869642857143,78.65986394557822,5.98843537414966,22.45408163265306,6.42735559955562,0.2648326530612244,512,15,124,4,12,175,79,147,0.03,0.875,0.095,0.8072,1,0,0,0,0,0,11,0,2,0,4,3,4,0,0,6,0,17,2,0,2,3,18,23,10,0,2,6,0,0,0,0,1,2,0,0,0,6,5,0,0,0,1,0,6,5,1,0,2,3,0,12,3,27,17,5,32,0,0,0,0,2,17,0,4,9,88,18,3,0.6078019839633857,0.0,0.1977090199526717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20092541560886507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1791838207704318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21242293875631565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17944405086830606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1431028387044932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17224383718701286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31251623989088434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15408693247016825,0.0,0.0,0.0,0.0,0.1934052559736895,0.0,0.0,0.0,0.0,0.1915231112694536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18652746868719566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3499638435668162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14749569440401208,0.0,0.0,0.0,0.0,0.0,0.13046818336720234 fitness,trippster0712,2018/04/12,"am i the only one who can do pull ups? no matter how much stronger i get or how much weight i lose i just can't for the life of me do a pull up not even one. i haven't been able to since i was in elementary school. is it because i'm too fat? (5'7 170lb female) am i the only person who can't actually do a pull up? EDIT: cant***",-3.325384615384614,-1.808547769230767,0.7116666666666658,101.53750000000002,103.6153846153846,3.6256410256410256,11.628205128205128,5.46131890053228,-1.5196102564102565,246,4,69,2,12,91,53,78,0.08,0.866,0.054000000000000006,-0.4098,0,0,0,0,0,0,11,0,0,0,1,5,1,0,0,5,0,13,3,1,2,0,6,15,3,0,0,3,0,1,0,0,0,2,0,0,1,3,0,2,0,0,0,0,3,6,1,0,2,2,1,8,0,7,13,2,7,0,1,0,0,3,4,0,1,0,48,11,2,0.2577747432501005,0.0,0.2515509649583461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1571370909065961,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17025778678518713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.134676664088003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1820739244623794,0.0,0.0,0.0,0.0,0.0,0.2883840014711487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3789881924618469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3493496745781176,0.39209861603300655,0.0,0.0,0.0,0.0,0.0,0.0,0.2250789629706355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2608818021058389,0.0,0.0,0.0,0.0,0.0,0.21323393138717966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3139001923584671,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,realitycompl3x,2018/04/12,"Lifting doesn't feel the same anymore. A few years ago when I would lift I'd feel pumped and have more energy in general. This was when I was 22-25. I took a break until now. I'm 28 now. I'm doing starting strength again and each time I start I just feel like it's grinding my body down. Everything hurts and it doesn't feel like I recover. I'm tired and just don't feel... I guess... youthfull. I'm getting enough sleep. I eat around 3500-4000 calories a day. 6'1 and 190lbs. My stress levels are much higher now. Am I experiencing old age, catabolism, is it the stress, or something else?",0.07591176470587868,2.4490959833333363,1.3229411764705894,98.15029411764708,93.33333333333334,4.4901960784313735,18.725490196078432,6.2272716619740125,-0.18209803921568607,458,14,103,5,17,144,80,120,0.104,0.8,0.095,-0.2516,0,0,1,0,0,0,24,0,0,0,1,9,6,0,2,5,0,11,4,2,0,0,19,25,9,0,1,3,0,5,2,0,1,1,0,0,0,4,7,1,0,5,0,0,1,3,3,0,0,3,6,11,3,4,21,6,21,0,1,0,0,0,4,0,2,17,55,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.1516778126775481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1696941589302989,0.0,0.0,0.0,0.15232329555381913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1900635356424936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1103511555469572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1750872339940989,0.14293962109812913,0.0,0.0,0.1768013469981135,0.0,0.0,0.0,0.0,0.0,0.1537817444470056,0.0,0.0,0.0,0.4325892819337431,0.24448062096285605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08939739513066362,0.0,0.0,0.0,0.0,0.0,0.18849586481872893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18317573348875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16719043785422374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12578480994015726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17955012169780893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17123258224782562,0.0,0.0,0.1317280750410416,0.0,0.0,0.24222367504728595,0.0,0.0,0.0,0.3920095842272368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09977503938446518,0.19666463511596105,0.0,0.0,0.19010840532438286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12155093089744615,0.0,0.0,0.11018859200351253 fitness,Raging_Gamer14,2018/04/12,"Calories from Walking So I've seen a lot of conflicting information based on calories burned by walking. I'm a university student so I walk pretty frequently by walking campus, so I decided to look into how many calories I burn by walking. I found one [resource ](https://www.verywellfit.com/walking-calories-burned-by-miles-3887154) that said a rule of thumb was that a 180 lbs person burns 100 calories per mile walked. I also found another [resource ](http://www.thewalkingsite.com/10000steps.html) that said roughly 10,000 steps is 5 miles. So by simple math, 10,000 steps = 500 calories burned. The reason I'm so conflicted about this is that I used an elliptical today and just did a mile on it in about 10 minutes and I burned 50 calories. So 5 miles on an elliptical would be roughly 250 calories. So why would Walking 5 miles burn twice the amount of calories as compared to an elliptical? EDIT: source says 10,000 steps is 5 miles, not 1. Sorry. ",6.302864906832298,9.598996596273293,4.8983501552795055,77.86628299689444,70.61490683229816,7.006366459627332,29.93827639751553,8.07648339933343,2.4106177018633543,776,32,119,12,16,226,91,161,0.019,0.949,0.032,0.2501,0,0,0,0,0,0,44,0,0,0,0,12,0,0,0,10,0,8,0,0,3,0,17,17,12,0,2,2,0,2,0,0,2,0,3,0,1,6,3,0,2,5,0,0,10,1,0,0,2,7,7,7,0,18,7,2,23,0,0,2,0,5,11,0,1,2,65,13,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16934798590245434,0.0,0.0,0.0,0.0,0.2220535315335189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4643776653335088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17782883709607222,0.0,0.0,0.18003459637075167,0.0,0.0,0.0,0.21469595480202544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14349709872689764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1849045842664604,0.0,0.0,0.0,0.0,0.0,0.21544061673034345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2177291647346842,0.0,0.0,0.0,0.0,0.4028730465644768,0.16840362181146873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.237053008801896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20072797526109432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1828965272426573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1910845140923961,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3008628353217324,0.0,0.0,0.0 fitness,birdguy,2018/04/12,"Feedback on Clean Bulk Progress I have described myself as a ""hard gainer"". I have been doing SL 5x5 on/off for a few years and have improved my overall strength and muscle definition without gaining much muscle mass. I've recently gotten more serious about tracking my calories and macros using MyFitnessPal and have adjusted my routine to incorporate more accessory exercises for upper body. My goals are to gain muscle for strength and aesthetics during a clean bulk. I would like to reach a 300 lbs deadlift by June and generally improve my upper body strength. I plan to bulk until about 15% body fat, hopefully over the next several months. **Any feedback on my diet or routine would be appreciated. I am very serious about working towards my fitness goals.** **Diet:** I evaluated my TDEE using an online calculator and am currently eating about 2000 calories per day with 45/30/25% carbs, protein, and fats. Here are my last five week measurements. Week| Weight| Body Fat %| Lean Body Mass ---|---|----|---- 1|138.9|11.9|122.4 2|138.1|11.6|122.1 3|138.4|11.8|122.1 4|139.4|12.1|122.5 5|140.0|12.3|122.7 As you can see, my body fat seems to be changing, but I haven't seen a significant change in lean body mass. I am seeing an improvement in definition. **Routine:** Luckily, I have a lot of free time right now to work towards my fitness goals and go to the gym every day. I rotate these three days. Day A: Lift| Sets x Reps| Weight ---|---|---- Squats| 5x5| 200 Overhead Press| 5x5| 120 Deadlift| 1x5| 275 Day B: Lift| Sets x Reps| Weight ---|---|---- Bench Press| 5x5| 185 Seated Row| 5x5| 200 Chest Flys| 3x5| 165 Reverse Flys| 3x5| 100 Day C: Lift| Sets x Reps| Weight ---|---|---- Upright Row| 5x5| 120 Lateral Raises| 5x5| 20 Front Raises| 5x5| 20 Weighted Pull-Ups| 5x5| 7.5 Weighted Dips| 5x5| 5 Cable Tricep Extension | 5x5| 60 Barbell Curls| 5x5| 60 ",3.4737151841868865,6.2761023553459125,2.7427223719676554,84.38902515723271,100.91823899371069,5.037915543575921,27.37466307277628,6.655083550727371,1.9497795148247985,1511,71,231,24,63,441,188,318,0.023,0.845,0.132,0.9844,1,0,0,0,0,0,167,0,1,0,12,6,8,0,0,11,0,18,23,13,2,0,22,27,14,0,3,3,0,9,1,0,2,5,0,2,0,1,10,13,0,2,2,1,2,2,2,0,2,3,12,23,7,28,20,5,39,0,0,3,0,1,15,0,4,20,101,24,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.053767215413217787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6147672152133565,0.0,0.0,0.0,0.0,0.0,0.0,0.16728151901466135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3059440354068243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08090369126761501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06661604938963446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.044934715747407865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07082711071725878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07852982918114458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06444889224960798,0.0,0.0,0.0,0.0,0.0,0.03862738378604856,0.0,0.0,0.0,0.0,0.0,0.0,0.06721861586168279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06310928568243396,0.0,0.05812220113030684,0.0,0.0,0.0,0.08408700014943707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0780675906523545,0.0,0.0,0.06752145996219472,0.0,0.0,0.0,0.0,0.12600984967222134,0.07197821370395344,0.0,0.08932145033012634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.046103698130538516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13657432132480138,0.0,0.06523727440112972,0.0,0.0,0.12684306529124073,0.5776824865150657,0.0,0.0,0.0,0.0,0.0,0.07621626971107802,0.0,0.11512117455477812,0.0,0.0,0.11233165048400537,0.0,0.0,0.05091555577927415 fitness,NotAScouserSmurf,2018/04/12,"Is running 5K in 36 minutes good for a beginner? Alright guys, so I've recently started going the Gym (3 days ago), I'm 6'1 and weigh roughly 129KG. Today I thought I'd try my first 5K run ever, and it was difficult, but I managed to do it in 36 minutes and a few seconds, I know this obviously wont be great, but considering my size and weight, is this a good time? What sort of time should I be aiming to get it down to? How often should I do 5k runs? Cheers",2.339157142857143,2.883960430000002,4.7314285714285695,86.58500000000002,74.7,7.7142857142857135,28.285714285714285,7.957251820313856,1.6154714285714284,353,14,82,5,7,125,70,100,0.063,0.8109999999999999,0.126,0.7367,0,0,0,0,0,0,14,0,0,0,1,4,6,0,0,4,1,10,2,0,1,2,15,16,8,0,2,2,0,2,0,0,3,0,0,0,1,6,4,2,0,2,1,0,4,1,1,0,2,2,2,7,5,8,9,1,17,0,0,0,0,1,3,0,2,10,48,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.2291843006558017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16673995994624868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2338685074002097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2199180125804369,0.0,0.0,0.0,0.0,0.1350789487387188,0.0,0.14693692643406378,0.4337101006195365,0.0,0.28504647409449424,0.0,0.2559999279249242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14208942034767136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.255281726695497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18299928838638824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20525563339216185,0.3015190187749663,0.0,0.2450701702117833,0.0,0.0,0.1755348982091252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3148378249475847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dubsfit41,2018/04/12,"Doing 5/3/1 assistance work on off days I’m just starting 5/3/1 for beginners. I’m not a beginner as far as lifting in general goes, but I’m just getting back into focusing on the big 3 for the first time in a few years so I’m trying to stay smart/humble and work a beginner program. My question is: would there be a detriment to moving the assistance work to the non-lifting days. I want to do this to 1) shorten my workout time, and 2) I just like to lift, so on off days I legitimately miss getting a lift in - it’s like one of the most enjoyable parts of my day is missing. Obviously I will have to see how my body feels, but since the assistance work is lower weight and higher reps, I don’t anticipate feeling overworked. I’d do my conditioning on one or two of the assistance days and still take a full rest once a week. Thoughts? ",4.527743315508019,5.043207047058825,5.916096256684494,80.17334224598932,69.70588235294117,9.475935828877004,31.92513368983957,9.573946990214177,2.8227647058823524,658,28,136,14,11,223,98,170,0.046,0.867,0.087,0.7572,1,0,0,0,0,0,22,0,0,0,5,9,5,0,0,14,0,11,2,1,1,1,22,26,12,0,2,7,0,3,2,0,2,0,0,0,0,2,5,1,0,4,1,0,1,2,2,0,4,1,4,10,3,24,22,5,31,0,2,1,0,1,13,0,3,18,87,12,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11867470362316795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17143228128958635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4976691156040801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15607363550853634,0.0,0.0,0.0,0.0,0.13127795264146014,0.0,0.0,0.0,0.0,0.16126817105437233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15080135215976853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1640345306234094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16436259002931888,0.20916386465007436,0.0,0.0,0.0,0.0,0.16713063149109925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17289141741232286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12298565068030475,0.0,0.0,0.0,0.0,0.12766816862598265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1092396736052818,0.16450142777332685,0.12325276924737948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11604131427618465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12252538572752684,0.17998889223665482,0.0,0.0,0.0,0.0,0.10478387733516177,0.0,0.15076365073568146,0.0,0.0,0.0,0.0,0.0,0.09103125354542728,0.0,0.12379886937176934,0.1879394260990426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4494332021355151,0.0,0.0,0.1096357242128629,0.0,0.0,0.09938719510501573 fitness,ineedhelpwithgrammar,2018/04/12,"Does the seating position in the incline bench really matter? I've chatted with a few guys (3) who can incline bench more than 100kg/225lb and asked whether sitting at the edge of the seat made any difference or would they consider any position not with ass firmly planted towards the back of the seat and against the back rest cheating: 1 said it didn't matter; 1 said it changes the angle of your incline, making it a hybrid between flat and incline; 1 said definitely ass touching back rest and back of seat at all times with the same arching liking to the flat bench. All 3 argued the importance of leg drive. Your thoughts? ",13.43728813559322,8.310177220338991,11.315,66.4823305084746,56.45762711864407,14.172881355932205,49.83898305084746,10.686352973137794,5.349179661016949,504,24,90,7,4,154,72,118,0.05,0.8140000000000001,0.136,0.8246,0,0,0,0,0,0,11,0,2,1,0,4,3,2,0,13,0,3,4,4,2,2,19,10,6,0,1,3,0,1,1,0,1,0,3,0,1,4,7,0,0,1,1,0,1,2,2,0,0,6,4,3,1,16,3,7,11,0,0,0,2,11,4,2,1,6,57,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2581871478045171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17746908760702207,0.0,0.0,0.5838822606829824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20081911413337286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19833604018917994,0.0,0.0,0.16612494088404614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1879654244367077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.092743263438733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17962544317565216,0.12671561432973566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12161246882708275,0.0,0.0,0.0,0.0,0.0,0.5417265825587922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15070692621404724,0.11069368417243657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13485256872494386,0.0,0.0,0.0 fitness,bunnygn,2018/04/12,"Reverse Dieting to Fix Metabolism? Background: last year I lost 60lbs doing keto. This year I got a trainer and he switched me to IIFYM, it's going well-ish and gym gains are better than ever. However, he has my calories still pretty low at 1379. My RMR based on my DEXA scan is 1691 calories. I am having a hard time breaking below the plateau of my lowest weight (180lbs), it's been about a month now hovering at 195lbs. Since my metabolism appears to be trashed, should I just start reverse dieting so I can get my calories more around my TDEE? Would that eventually help me break below that plateau without going to like a 1000 calorie crash diet? I just feel like I can't safely cut my calories any lower. ",3.264151583710408,5.668619691176474,4.020882352941179,84.86800904977378,76.3529411764706,6.2434389140271485,27.373303167420808,7.321109707123232,1.587036877828054,562,23,103,7,13,179,98,136,0.147,0.76,0.092,-0.6882,3,0,0,0,0,0,17,0,0,0,3,8,7,1,0,5,0,12,4,0,0,1,12,20,3,0,2,3,0,3,2,0,2,0,0,0,0,5,3,4,1,1,1,0,3,2,3,0,0,3,4,17,4,14,14,1,21,0,2,1,0,3,7,0,1,11,62,22,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15557072886346893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20365286477065886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20232754301687025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20693460993997406,0.0,0.0,0.0,0.0,0.0,0.0,0.11567245340193162,0.16343258153314974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11952233278042232,0.0,0.2600293292621782,0.0,0.18296742545337855,0.0,0.0,0.0,0.0,0.0,0.20493204181946176,0.0,0.0,0.0,0.0,0.0,0.15333900301249195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18647722528791896,0.0,0.0,0.0,0.0,0.0,0.223529903994516,0.0,0.0,0.0,0.0,0.0,0.2497283299143835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1826011910085928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23274026314272106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18924003709122567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16192383823926568,0.0,0.18269517668340285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13339701277715812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2785789468797022,0.2056907575074767,0.0,0.0,0.0,0.0,0.22052510138533754,0.0,0.0,0.0,0.0,0.16251089633272214,0.0,0.0,0.2946394029222144 fitness,Boardwalkbummer,2018/04/12,Is training at 4500 feet really that big of a difference from sea level? I recently moved from New Jersey to Colorado and have been running everyday since I got here. Its been a while since I've actually worked out and the running is hard. If I Did this for say 6 months and went back to sea level would my time and distance be exponentially better than at 4500 feet? ,4.937083333333334,6.072250763888893,5.759333333333338,79.419,69.1388888888889,9.093333333333334,28.288888888888888,9.3871,2.3578188888888887,293,10,57,6,5,96,54,72,0.021,0.931,0.048,0.4329,0,0,0,0,0,0,4,0,0,0,2,2,1,0,0,3,0,8,2,2,0,0,7,10,6,0,2,1,0,1,0,0,1,0,1,0,0,3,5,0,0,0,0,0,4,0,0,0,0,5,2,4,1,10,3,0,17,0,0,0,0,1,6,0,1,7,36,7,1,0.0,0.0,0.2558507783183601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20160096013206188,0.0,0.0,0.0,0.0,0.0,0.0,0.23187773636805686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27392328093104723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20969004916786385,0.0,0.0,0.0,0.0,0.0,0.23486262551222975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2092703257195844,0.2786568481645277,0.0,0.0,0.0,0.2532159865288655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16795982430356368,0.0,0.2588720494503832,0.0,0.0,0.0,0.0,0.2084968074212256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4337575673249956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15287981507514806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24304435894534004,0.0,0.0,0.0,0.0,0.0,0.19087084757643866,0.0,0.0,0.1862458181169805,0.0,0.0,0.0 fitness,zarosen19,2018/04/12,"New intermediate level circuit? Hey all I’ve been working with the same basic 3-day beginner circuit for too long (nearly a year). I’m super please with the results but my progress has been stalled for a while. I’m looking for a new program to step my game up. What do you guys think of this one: [Possible new program ](https://www.bodybuilding.com/fun/teen-derek45.htm) What are the pros and cons of this circuit? Does it seem solid? If not, what do you recommend? ",3.7220288248337,6.9763221341463435,3.5782483370288247,82.6857095343681,83.75609756097559,5.420842572062083,25.74722838137472,6.980632752743323,1.411521951219512,373,15,63,5,11,113,59,82,0.026,0.813,0.162,0.8936,0,0,0,0,0,0,25,0,2,0,3,1,1,0,0,6,0,6,0,0,1,1,11,11,4,0,1,3,0,0,0,0,0,0,0,0,1,6,3,0,0,2,1,0,1,1,0,0,1,2,1,4,1,10,9,2,11,0,0,1,0,5,3,0,2,7,41,10,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15566368170650474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2112245132223177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2389942477510479,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21360485418379707,0.20269000908450135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6993499490846297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16355855844033354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26495177752110466,0.0,0.2721084080512633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2197341824216207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1546601496565805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17572023441880344,0.0,0.0,0.0,0.0,0.0,0.15543436612246367 fitness,Lifts_Things,2018/04/12,"Heavy Deadlift Volume My programming at the moment calls for 3x10 plus a rest pause set for deadlifts. I’ve been using about 70-80% of ORM for weight (working sets are 365-405 pending on how I’m feeling). Problem is the back pump gets absolutely brutal. Before the form police start with their pitchforks, I’m using a belt and can pull 405 for 10. I don’t think it’s a form issue. Is it better to just grit it through? Would using a hex bar be less stress on the low back? ",2.1055208333333333,4.148562677083337,3.0741666666666667,92.02083333333336,78.47916666666666,5.1000000000000005,21.08333333333333,5.82211442006289,0.03982083333333364,371,10,77,2,9,118,74,96,0.128,0.841,0.031,-0.8466,0,0,0,0,0,0,13,0,0,1,2,5,5,1,1,8,0,8,2,0,4,0,12,17,3,0,2,1,0,2,0,0,1,0,0,0,0,3,3,2,0,2,1,0,1,1,4,0,0,1,2,3,1,13,14,4,11,0,1,0,0,2,4,0,0,4,44,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35372363117926525,0.0,0.0,0.0,0.19571971344013187,0.0,0.0,0.20342322487950584,0.0,0.0,0.0,0.0,0.23486370003181065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1162988644545706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12016959241820918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2400684055547849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.220086419939273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16280071842098326,0.0,0.0,0.0,0.2634731800169679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14737972336818073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5959587200185678,0.0,0.0,0.0,0.0,0.0,0.280087559572057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1674484319091904,0.0,0.0,0.16339095566096484,0.0,0.0,0.0 fitness,AdrianAy,2018/04/12,"Your experience about low weight high rep and high weight low rep Hello everyone, I just can't seem to find the right answer to this... Here's my scenario. I lose 25lbs in the course of 4 months. I want to start building muscle and look lean. I don't want to be buff, just want to tighten my body more. Isn't it to tone you have to use the low weight high rep ? and building muscles or becoming buff is high weight low rep ?",1.2147126436781583,3.3737415057471267,2.014482758620691,97.83712643678163,82.2183908045977,5.2459770114942526,18.86206896551724,6.42735559955562,-0.2554000000000003,329,8,76,3,9,102,53,87,0.134,0.82,0.046,-0.8205,0,0,0,0,0,0,11,0,2,0,1,4,5,0,0,3,0,6,5,1,1,0,13,13,4,0,3,3,0,4,0,0,0,0,0,0,0,2,3,4,0,3,0,0,0,3,5,0,0,0,5,8,0,10,12,1,12,0,5,1,0,3,10,0,2,2,37,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1485484538927865,0.0,0.0,0.0,0.0,0.0,0.14940297185918894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12852377654956162,0.0,0.13157014853981064,0.0,0.0,0.0,0.0,0.0,0.0,0.1229336840967796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.568440968577552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11294899260976105,0.15047491615830005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1073593421977741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11486518104882135,0.0,0.0,0.0,0.0,0.0,0.12244685694451073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09520220905179252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11616776469567396,0.0,0.0,0.2380007961647591,0.0,0.0,0.6551556936065347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,weems13,2018/04/12,"Can I start a loading phase for crea.tine after taking standard doses for ~10 days? I've been taking 5 grams before a workout the past two weeks or so. I only take it on gym days though, which is about 4-5 days per week. I completely forgot about the loading phase and would like to start it now. Can I start the 25 g loading phase now or would I have to wean off it first? Also, an additional questions that I couldn't find in the sidebar. When I resume standard dosage, can I split the 5 g to 2.5 g before and after the workout or would that reduce the effects?",4.8461118012422375,4.9461814869565215,5.490186335403728,84.96173913043478,68.91304347826087,7.267080745341616,27.732919254658388,6.18269132825596,1.1154223602484468,441,13,90,2,7,143,68,115,0.0,0.969,0.031,0.466,0,0,0,0,0,0,14,0,0,0,2,8,1,0,0,10,0,10,1,0,1,0,16,17,9,0,4,3,0,0,1,0,3,1,0,0,0,6,3,0,1,3,3,0,0,1,0,0,2,2,0,8,1,12,11,0,18,0,0,0,0,1,3,0,4,16,59,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14236782100595494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.302975076957656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1866575204465472,0.0,0.0,0.0,0.0,0.0,0.3444373198704296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1627131023827978,0.1514293491671216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08697481241744963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13539726413958694,0.0,0.0,0.0,0.0,0.16994654971227924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1994305539394952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3780244666624768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40156158007731896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1749102469560755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1739061361759332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2856044269336349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3793950018788595,0.0,0.0,0.0 fitness,UnknownID13,2018/04/12,"Should I change plan or should I change something completely? Hello, I'm nervous about posting here because well I feel kind of dumb for not knowing what to do anymore. MY Main goal is mostly to lose my skinny fat belly. Current weight is 188.4 and 5'6'' ***Diet***: Diet changes every month due to not knowing what works best for skinny fat so I try one and then change it again next month when I don't see much change. Currently just overeating due to good loss when I overate in March. My diet normally consist of beef/eggs/bacon at home. At work I normally eat chili and sandwich or taco/burrito mix with left overs (normally most vegetables I have in a sandwich/burrito). I only have two meals a day (Lunch and Dinner) ***Plan***: I feel greyskull lp has helped me with improved strength levels and my arms/legs/face are better toned but my belly has been annoying me the most. ***Mental Health***: I did go through high stress events during December 2016--March 2017 ( I used to weight 170lbs) and I recently been diagnoses with high anxiety. read that more cortisol can affect belly fat storage. The stress from court has recently finished now stress with financial stress. ***Schedule:*** I can only work out every other week. 1 week: 5am-2:30PM work , commute 30min, pick son up from school at 3PM. THEN rest of the day I spend with my son w homework/chores/cooking and sleep at 8PM. I have tried working out at home but it never works out since things come up sometimes. Weeks when not with my son: 5am-2:30PMwork, commute, 30min. Gym from 3PM-4PM. ***WORK OUT STUFF*** (No idea if I'm providing right information or what not.) * Started gym in July 2017 - 195lb- No plan/random workout August- 196 lb No plan/random workout September-191lb No plan/random workout October- 191lb No plan/random workout * November 2017- Started Greyskull LP diet: none 20 pound weights was my start. Squat: 3 x 5 + 1 x amrap Bench: 3 x 5 + 1 x amrap Bent Over Row: 3 x 5 + 1 x amrap End of the month was lifting 60lbs Total Body Weight Lvl: 191LB * December 2017- Greyskull LP Every other day 60 pound weights started Squat: 3 x 5 + 1 x amrap Bench: 3 x 5 + 1 x amrap Bent Over Row: 3 x 5 + 1 x amrap End of the month was lifting 60lbs Total Body Weight:190 lb * January 2018 to February 2018- Greyskull LP Every other day 60 pound weights started Squat: 5 x 10 + 1 x amrap Bench: 5 x 10 + 1 x amrap Bent Over Row: 5 x 10 + 1 x amrap End of the month was lifting 75 lbs Non strength training days: swimming , 30 minutes Diet: Counting calories(Fitness pal). 2k a day. stop drinking breve coffee :P Total Body Weight January Start: 190 lb Total Body Weigh at end of February: 187.8 lb (These months were monthly higher rep focued) * March 2018 - Greyskull LP Every other day 60 pound weights started Squat: 3 x 5 + 1 x amrap Bench: 3 x 5 + 1 x amrap Bent Over Row: 3 x 5 + 1 x amrap End of the month was lifting 90 lbs Non strength days: swimming 30 min stopped cardio end of the month due to axiety/stress events going on. Diet: Stop counting calories and fitness-pal on March 2nd and ate as I went. Total Weight end of March:184.1 lb (I was more interested in this month because I lost more when I started at 187.8lbs body. this month I jumped from 75 to 90lbs weight with no issues) ***CURRENT STATS*** * April 2018- Greyskull LP Every other day 95 pound weights started Squat: 3 x 5 + 1 x amrap Bench: 3 x 5 + 1 x amrap Bent Over Row: 3 x 5 + 1 x amrap Started Military Press 3 x 5 @ 70lbs (struggle anything higher) Started dead lift 3x5 @ 90 lb No cardio yet this month ***Diet Current:*** Kind of counting calories again on non strength days due to not doing cardio anymore and not using fitness pal after the breach of the site. I overeat on strength days for protein/carb reasons. I dont care about weight lvl so much as getting rid of stomach fat. I know it cannot be targeted. been reading reddit for last few months and I am just stuck due to mixed opinions for skinny fat. I guess diet may be the reason but I honestly dont know what to do to fix it mainly because multiple points i've come up with say ""eat more and more strength"" some say dont deal with cardio if skinny fat and some say keep doing cardio. ***Consistency wise current:*** its no problem GOING to the gym on weeks where its just me. When I do have my son I want to spend the most of my time with him since I get him every other week. I thought about having him go to the gym with me but the kids club thing has got a bad rep based on reviews. so I scratched that option out. No family members to help me watch him, i did ask once if they anyone can watch him when i go for an hour but they have told me thats not a reason for babysitting. GYM opens at 4:30AM-10PM so makes it hard. ***Plan wise:*** I've not considered changing my work out plan due to not really understanding plans. I've read the FAQS about plans and such and I guess I just don understand the terminologies when I do see the layouts of them. So i've stayed with what I felt made sense. I mean It took me a month on grey skull to figure out what AMRAP meant. ***Lifting wise:*** When i change a weight I normally stay with that weight level for at least 1 month until I try another weight level. I normal only when I feel I can do a good amount of reps normally up to 50-60 reps is my target for the month. ***Overall Question:***I added most information I can think of but my main question here, based on the information, should I keep doing my work out plan? or change something completely? or is it really the whole every other week affecting my goal. Any advice would be cool. Its hard being stuck, feeling light my weight will always drift around 188-190 and stomach is not leaving going anywhere. Total Weight as of current :188.4 lb ",0.5315310249478991,3.0100226734693902,1.833197571242856,93.58989086585092,95.11357586512871,4.289075751635337,20.571846433214336,6.115373918883639,0.26640509275499946,4471,158,889,47,172,1420,411,1127,0.086,0.852,0.062,-0.971,6,0,3,0,0,0,243,0,0,3,29,32,33,2,6,30,1,57,62,19,10,7,136,116,50,1,15,28,4,26,0,2,6,13,3,2,1,34,41,46,5,24,16,2,14,26,13,1,2,24,36,78,20,115,82,30,176,0,3,5,0,28,59,1,21,100,424,112,16,0.0,0.0,0.0,0.0,0.0,0.0273213422896173,0.0,0.0,0.0,0.0,0.0,0.0,0.023264239359647464,0.0,0.0,0.019013169971190732,0.02931758994209671,0.02138866108556665,0.0,0.05545589643642844,0.019549676669264212,0.0,0.023007985120278376,0.024889557060587254,0.026138016210312826,0.0,0.0,0.0,0.023344709148701414,0.051130885983724485,0.0,0.0,0.0,0.029341386332919793,0.02472758206724893,0.0,0.15528147544048448,0.0,0.0,0.0,0.0,0.02850620062898566,0.0,0.2366164533254103,0.04816863677231962,0.058629240390991474,0.0,0.0,0.0,0.0,0.0,0.19834461367001024,0.028824639611464926,0.0,0.028377932611619024,0.0,0.0,0.0,0.0,0.0,0.0,0.09830369093147666,0.02738930729851945,0.0,0.057218348450671426,0.0,0.0,0.1733444589289888,0.0,0.0,0.0,0.0,0.18845421100873874,0.0,0.0,0.0,0.026357383363024504,0.0,0.05654791318605192,0.0,0.026845153347091158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.029214987229400576,0.0,0.09533892148365697,0.04690159040018442,0.022361473683068574,0.0,0.06160027678015749,0.0,0.0,0.0,0.050091784902237466,0.0,0.0,0.029719252157182238,0.0,0.0,0.03748083651453593,0.05908072055268921,0.056090582371215066,0.0,0.027534115184039157,0.0,0.0,0.03156245924062682,0.0,0.029182072025580225,0.0,0.04970272612715693,0.0,0.058230271467722125,0.0614624357037252,0.022790425975742733,0.0,0.029604686068423317,0.030377681044725883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0312791194272444,0.030520697678615327,0.0,0.0,0.026455608741880115,0.018662939141178773,0.0,0.0,0.03045569357377584,0.0,0.0,0.028176231149296002,0.0,0.0,0.0,0.35706742593050805,0.0,0.04110636121648921,0.0,0.02156380787066324,0.0,0.02973485634176545,0.0,0.1643640909947475,0.0,0.0,0.0,0.02977556536608074,0.018945832877783845,0.06379254418893616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.02643041894813621,0.0,0.026777121882573283,0.0,0.0,0.026753115403410688,0.0,0.0,0.0626412579587202,0.0,0.08390010082055444,0.0,0.035822674522531066,0.08623993943320564,0.055212543885977884,0.0,0.0,0.023876947784961126,0.0,0.0667026769842745,0.0,0.028296136411296927,0.04455962004818941,0.0,0.0,0.0,0.0,0.046256169355966895,0.0,0.027979325887044854,0.0,0.0,0.04304861483326961,0.027652298572474244,0.0,0.2176858094999295,0.059601433812944665,0.0,0.07012526419140701,0.16013546843649987,0.029228957576488364,0.03200651942005092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.037149612736653084,0.017915084213190487,0.0,0.02219642943740091,0.01630319595537219,0.0,0.0,0.02671615082812237,0.031063626773664824,0.056947250375184874,0.0,0.027312011428564684,0.05821288933219336,0.0,0.048295429939823685,0.0,0.0,0.016491021708861124,0.0,0.1345627856035295,0.6128404765475866,0.025138619344162318,0.02591839745348971,0.0,0.031215374783203312,0.0,0.0,0.0,0.18319124377599127,0.0,0.0,0.01986136670257744,0.0,0.0,0.0 fitness,K1nglyNick,2018/04/12,"I am 5' 10"" and 7.9% bodyfat, should I be trying to add more body fat to gain muscle? Hey guys, I don't think I've posted here before but I couldn't find the answer to this anywhere. Currently, my body percentages are at: - Weight 149.4LB - Bodyfat 7.9% - Muscle Mass 52.9% - Water 66.9% I am wondering if I am hindering my muscle gain with being so low of body fat percentage. I am currently on a 500 calories surplus bulking diet right now and am gaining about .5LB a week. Any information is helpful! Thank you!",2.502244897959187,4.939483714285718,4.0054693877551015,83.8002448979592,79.20408163265307,6.777142857142858,26.126530612244892,7.908726449838941,1.8274375510204088,396,16,73,7,10,131,72,98,0.036000000000000004,0.787,0.177,0.9374,2,0,0,0,0,0,25,0,1,0,3,4,2,0,0,3,0,12,8,5,0,0,13,15,5,0,3,2,0,1,0,0,1,2,0,0,1,1,4,5,0,5,0,0,0,2,1,0,0,0,1,10,1,8,11,1,10,0,1,0,0,5,5,0,2,4,42,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1476105284904748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1847049322268287,0.0,0.0,0.0,0.0,0.7233253799113365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19839197896949173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21492685344698945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1454929949755571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20788669740656399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.185370923765894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1998427788723348,0.0,0.0,0.0,0.1390854367087318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14737177329709608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17411513465126374,0.2643246957550818,0.0,0.0,0.0,0.0,0.0,0.0,0.2353959550486665,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,N0Taqua,2018/04/12,"Reps/Weight Variation - How Often? I've learned that it's definitely good to switch up your routine between high-rep+low weight and high-weight+low reps sometimes, but wondering about something specific. &nbsp; Is it better to do, for instance, a month straight of high-weight, then a month straight of high reps... vs kind of randomly choosing whichever you want on any given day, for example? &nbsp; Assuming maximum effort being put in for either scenario, is there any general consensus that switching between the two approaches often/whenever is less effective than sticking to each approach for longer periods of time?",10.611877022653722,11.760748262135928,8.862281553398061,62.100153721682865,56.66990291262135,13.080258899676375,49.20550161812298,12.45797560212912,6.997693851132687,513,33,68,16,6,155,77,103,0.0,0.828,0.172,0.9437,0,0,1,0,0,0,27,0,2,0,3,4,3,0,0,3,0,5,1,0,2,0,15,8,4,0,1,3,0,1,0,0,0,0,0,0,0,4,2,1,0,5,0,0,3,0,0,0,1,1,1,2,3,18,6,3,15,0,0,0,0,2,6,0,4,6,42,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2819602494245665,0.0,0.17696604741419522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11507661445150184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08391375404106761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.109134735069646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5498968141784952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13549530400654458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2077139527595487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13080204795209147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10016929351132704,0.12868758833226518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07587141315238094,0.0,0.0,0.0,0.0,0.0,0.0,0.1271039683747624,0.0,0.0,0.0,0.0,0.0,0.07674551203352213,0.0,0.0,0.6337826592735895,0.0,0.0,0.0,0.0,0.0,0.0,0.14110474424912106,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,iKingKrypton7,2018/04/12,"Would it be possible to maintain my body structure while no working out as much or at all? So I may have to take a break from working out all together or squeeze in very minimal time to workout for 2-3 months. The prospect of becoming deflated, out of shape and even skinnier upsets me. Is it possible to maintain my size and look while not working out as much? TIA. ",4.675416666666667,5.745592375000001,5.267666666666667,82.944,69.69444444444444,9.093333333333334,36.62222222222222,9.3871,3.4386522222222213,289,16,57,6,5,93,53,72,0.062,0.852,0.086,0.4391,0,0,0,0,0,0,7,0,0,0,3,2,1,0,1,2,0,5,1,1,0,2,13,7,9,0,1,3,0,1,0,0,2,0,0,0,0,2,6,0,0,0,1,0,0,2,1,0,0,0,2,4,0,16,4,4,12,0,0,1,0,0,7,0,3,4,43,6,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2579036444640093,0.0,0.0,0.0,0.0,0.0,0.2593872230003044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1542372500014313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1960973410980104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18639282264121354,0.0,0.3433270083680783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5265156931047305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17557740022464202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1361669417713189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.192677822059877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5100143450920781,0.0,0.0,0.1658853620291245,0.0,0.0,0.0 fitness,Magic-king,2018/04/12,"building butt muscle from incline treadmill? are you able to increase your butt size and lift it up by doing a high incline on the treadmill rather than running on it in its default position? i read some articles saying yes it will make it grow and lift and then some saying your butt will actually decrease and become flat and pancake looking. so i figured i asked you guys myself and get feedback. i know other workouts are needed to increase size already but im asking from a cardio view , is this a way of cardio to burn calories and gain butt size or will this decrease the butt size?",7.752619047619048,7.39353521428572,7.282857142857143,76.09547619047622,62.92857142857143,8.538095238095236,37.41666666666667,7.1686216300943375,2.860530952380953,472,21,80,3,6,148,71,112,0.0,0.907,0.093,0.8515,0,0,0,0,0,0,6,0,4,0,1,2,0,0,0,5,1,7,7,5,1,0,16,14,11,0,2,3,0,0,0,0,3,2,2,0,1,8,7,0,0,2,2,0,4,0,0,0,0,0,4,9,0,12,11,4,11,0,0,2,5,9,5,5,3,1,55,17,2,0.23846766961430546,0.0,0.2327100461686648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2631550032936389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4458701606404709,0.0,0.0,0.0,0.0,0.0,0.2633688056357199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12458951498337754,0.0,0.0,0.0,0.0,0.0,0.0,0.23612048475177105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2519541857310969,0.0,0.0,0.0,0.0,0.0,0.0,0.25758600444100865,0.0,0.0,0.0,0.0,0.0,0.13105559475168846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2002527828587184,0.0,0.0,0.0,0.0,0.0,0.15917902119935068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17682075540613748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2385322023524026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3792781245374139,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1892845363834738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jonahoberloh,2018/04/12,"Weight maintenance caloric intake question... I'm currently eating at a pretty large deficit to lose weight. I started at 280 pounds and am down to 239, and my goal is to get to 200 by July. I know this is completely attainable, however I'm pretty nervous as to how my body is going to react to eating my maintenance caloric intake. By all charts and resources I've been able to find online, it shows that my maintenance calories for what my height/weight will be (when I reach goal) is around 2300-2500. The thing is, when I eat 2300-2500 calories right now while I am actively losing weight, I'll be up a significant amount of weight the next day. I'm talking like a pound and a half up. Is this the type of rebound that I should expect when I reach goal weight and start to eat at ""maintenance""? Am I missing something? I know that this is a lifestyle change, but I don't want to eat at the deficit that I'm currently eating at for the rest of my life. I truly appreciate any feedback and responses.",5.666150592216583,5.976023055837565,5.847017766497463,82.38223561759732,67.17258883248729,9.20626057529611,31.13747884940779,9.075114841892004,2.4334199661590525,790,29,158,13,12,251,102,197,0.07200000000000001,0.8270000000000001,0.101,0.6516,3,0,1,0,0,0,26,0,0,0,6,6,5,0,1,10,0,16,13,1,2,1,18,28,13,0,3,1,0,5,1,0,2,1,0,0,0,10,7,11,0,4,1,0,1,1,4,0,1,1,5,17,1,27,23,3,22,0,3,0,0,2,10,0,1,12,96,27,5,0.09250128366789673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06290404489834585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08234575387541594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10274807323334408,0.0,0.0,0.0,0.0,0.0,0.0,0.09785409288812567,0.0,0.09698583601522053,0.0,0.0,0.0,0.0,0.0,0.05965567552552632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5679114369782529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0845444974704084,0.0,0.0,0.0,0.0,0.0,0.04832810286678677,0.0,0.052570611201384364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1016725727726373,0.0,0.0,0.0,0.0,0.0,0.06533639224259102,0.0451914547798193,0.0,0.0,0.0,0.0,0.20697055102473053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09837616458499147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1882141206040256,0.0,0.0,0.0,0.0,0.10362260762131677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07899559083395663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0712120073713831,0.0,0.0,0.13094576936326294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07434902792590556,0.0,0.0,0.0,0.0,0.061453742618497086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.054559653732945086,0.0,0.0,0.6758498610995302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PerfectedSt8,2018/04/12,"Sleep and Muscle Growth We all know sleep is a crucial aspect not only for muscle growth, but for overall health and hormone maintenance as well. Usually a minimum of 7-8 hours is recommended for adequate recovery and rest. But theoretically what happens if an individual works out on Monday, sleeps for only 4 hours that night but on Tuesday night, he or she sleeps for 12 hours (so they are in a way, compensating for lost sleep)? Will the muscle growth still be the same? Or is muscle growth heightened the night directly after exercise and tapers off? 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I get terrible shin splints when running and don’t have a ton of stamina to run more then a mile. 1) how can I break that barrier? 2) other methods of cardio people like for weight loss? Thanks! ",0.7608673469387739,3.248014551020411,2.2109948979591856,90.12016581632656,97.36734693877553,4.898979591836736,22.4515306122449,6.6274283507984215,0.9821612244897956,199,8,37,3,8,64,41,49,0.132,0.7070000000000001,0.161,0.3678,0,0,2,0,0,0,7,0,0,0,1,2,4,0,0,2,0,4,4,0,1,0,4,6,4,0,1,0,0,1,1,0,0,3,0,0,0,3,1,1,1,1,0,0,2,1,2,0,0,0,1,2,2,6,6,2,6,0,1,0,0,0,1,0,0,3,23,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4642811132747018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2538533129722861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2373774229358061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3368494297598664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.447334904084123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5916734299326402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,limelicious,2018/04/12,"Smith machine vs barbell I have always done bench presses with a Smith machine because that's all they had in my old gym. Now I switched gyms and they have barbells. I find that even with just a bar and no weights, I am very shaky and unstable. How can I improve my barbell form? 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I've been dealing with C5-C6 stenosis, and the related nerve pain in my left arm, for over 10 years. I get regular treatment from an excellent physiotherapist. This treatment has alleviated the symptoms whenever I have had a flair up. I am 45 years old, and have been active my whole life. Competitive cyclist, rock climbing, yoga teacher and I've recently taken up brazillian jiu jitsu. I've never been into lifting, but I'm not adverse to trying new things. Recently I've had a more serious flair up of nerve impingement, and an MRI has shown disc bulging of the C6-C7 disc. I'm not looking for medical advice. I have excellent medical professionals who are helping me. What I am looking for is active, fit Redditors who have had similar conditions, who are willing to share their stories. How it effected them, what routines they adopted to counteract the condition and how successful (or not) it was. I don't have a lifting background, but I am interested in the possibility of strengthening and supporting the cervical area through a targeted weights program. Is this even possible? My experience is that when I am doing more yoga, I have longer between flair ups. The extra mobility and overall full-body conditioning helps protect the area. And BJJ is particularly hard on the back! Being thrown to the floor from a height is punishing! So please, if you have any experience, share your thoughts! I'm hoping we can put something together that can be useful for other peopl. Cheers! 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Basically the title. I started working arms 1 day before bench day and i always have sore triceps when benching. Could that be the reason i cant bench as much as i did before?,1.4888636363636394,3.9555101590909096,3.1283636363636376,88.30754545454548,83.77272727272728,4.42909090909091,22.43636363636364,5.6839178017228535,0.3522690909090911,173,6,33,1,5,57,33,44,0.199,0.8009999999999999,0.0,-0.8156,0,0,0,0,0,0,4,0,0,0,2,1,0,0,0,3,0,6,5,3,2,0,4,7,4,0,1,0,0,1,0,0,0,2,0,0,0,1,1,0,0,1,0,1,1,1,0,0,0,1,1,4,0,3,4,1,5,0,0,0,0,0,0,0,0,4,20,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28509413369195485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5831027738030513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2735607607411053,0.0,0.0,0.44193372523026864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25187117143771404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35227888380198463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24251402380435885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24943743120972586,0.0,0.0,0.0,0.0,0.0,0.0 fitness,siIverash,2018/04/12,"Is this a decent method of improving my fitness? For the past 2-3 weeks I've been 'training' for the beep-test, trying to consistently improve my score. I went from a 5.5 to ~8 (on the treadmill), but I've begun to plateau around 8. For the past week I've stopped doing the beep test on the treadmill, and instead started running at ~18 kph bursts. I do about 5-6 18 kph bursts of anywhere between 1 minute 20 - 1 minute 40 seconds (I am well aware of how pathetically low this is, but I have terrible endurance). I finish this all within the span of 15 - 25 mins, and generally call it quits (in terms of exercise) for the rest of the night. So what are your thoughts? Is this a decent method for improving my fitness level, or should I be doing something else. Of note is that my heart rate is usually very elevated during and immediately following each burst (no surprises). It reaches levels of 160-190 bpm (If my fitness band is to be believed). ",5.127862318840581,5.852906206521737,5.973695652173912,79.5444927536232,68.45652173913044,8.742028985507247,32.72463768115942,8.841846274778883,2.647211594202899,738,32,144,12,12,243,118,184,0.069,0.831,0.1,0.4329,0,0,3,1,0,0,35,0,1,0,1,6,4,0,0,12,0,16,2,1,1,1,15,20,9,0,2,4,0,0,0,0,1,1,0,0,0,8,5,0,1,1,2,0,3,1,2,1,1,3,0,12,2,26,14,4,28,0,1,0,0,3,13,0,2,12,90,20,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19964335741664704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25266980744114537,0.0,0.0,0.0,0.0,0.0,0.0,0.2289995939939282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1873445933541477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26575505218095474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21045746870689225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4281725524598164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23853338560079546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17265011941613154,0.0,0.0,0.15873588985984427,0.0,0.0,0.1874955448024828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17804132410863646,0.0,0.0,0.0,0.0,0.0,0.15226118371482816,0.0,0.0,0.0,0.0,0.0,0.24699616468032626,0.18504207529706904,0.0,0.0,0.3597836398592146,0.0,0.201641128223807,0.207895860656657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,haz__man,2018/04/12,"Physical Preparation Hi All, I 'm keeping a wish to climb either the Annapurna Basecamp or even more, the Everest Basecamp. I am not in a good fitness state as I rarely exercise and am slightly overweight. However, it's not deterring me from achieving my wish. So first things first, how do I start building my stamina, cardio strength and other things to prepare myself. I actually plan to do this some time next year so I pretty much have a year to do this. Would very much like to get advise from anyone who was in the same situation as me with similar ambitions, fellow hikers and trekkers as well as anyone who's done either of the climbs before. To reiterate, I am currently not fit at all to do this, so would like to know the step-by-step for the next 365 days, to get me into shape. Thanks!",4.8381818181818215,6.139754766233767,5.654415584415585,79.45876623376623,69.51948051948052,8.716883116883116,30.233766233766232,9.095868883498916,2.573527272727272,630,25,118,12,11,206,96,154,0.053,0.787,0.16,0.9533,2,0,0,0,0,0,19,0,0,0,7,6,6,0,0,9,0,12,3,0,1,2,22,20,12,0,4,6,0,0,2,1,2,3,0,0,0,9,5,1,1,1,1,0,2,3,0,1,2,2,0,13,6,22,16,9,20,0,0,0,0,5,7,0,2,12,89,22,2,0.0,0.0,0.16456906060507634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2358350889479587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14350087063557418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10875934257720778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17257805413937755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11138563525915028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2868914983168381,0.0,0.0,0.0,0.0,0.1762156793797878,0.0,0.0,0.1414478731663407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14989566113365355,0.0,0.0,0.09268055449438137,0.0,0.0,0.0,0.0,0.0,0.0,0.16477871949862222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24794073369660785,0.0,0.0,0.0,0.3587027350298861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17156828617154882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18955928642341632,0.0,0.0,0.0,0.0,0.0,0.0,0.11936480195519092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15526175945964854,0.0,0.0,0.2240748625245816,0.0,0.0,0.0,0.09833578665564467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1391462931962918,0.0,0.0,0.0,0.0,0.1516283013104822,0.0,0.0,0.0,0.3878571157701445,0.0,0.0,0.0,0.0,0.0,0.2395951228336435,0.0,0.0,0.217198248018539 fitness,PunkinNickleSammich,2018/04/12,"Body type specific work out (f)? Hi all. This is my first visit to this sub. I have several questions, but tonight I'll start with this one: I would like some advice on a routine for my body type and limitations. I am pear shaped with a rather long, thin, and bony upper body. I gain weight and muscle first in my butt, thighs, and legs (which are cruelly short) and rarely gain any weight in my upper body and tend to get a bit sinuey up there. I beleive I am mesomorphic. My limitations are due to diastasis recti from pregnancies (many abdominaly-focused moves could make it worse) and under muscle breast implants. I also have limited time and equipment. I tend to do what I can when and where I can. I would like to have lean elongated legs and a strong (but not sinuey) upper body. I'd like to be more proportional. Thank you!",2.9788333333333306,5.2387850500000015,3.8362500000000033,86.55708333333338,76.625,7.2666666666666675,22.541666666666664,8.238735603445708,1.2225916666666663,648,19,131,12,15,207,99,160,0.045,0.792,0.163,0.9675,0,0,0,0,0,0,28,0,1,0,9,5,5,0,0,4,0,15,12,10,1,1,27,21,14,0,4,4,0,3,3,0,2,0,0,0,0,6,13,2,3,1,0,0,2,1,0,0,3,0,3,17,5,16,17,4,23,0,0,0,2,4,13,1,2,11,82,23,3,0.0,0.0,0.0,0.0,0.0,0.12872164617143889,0.0,0.0,0.0,0.0,0.0,0.10534166303319864,0.0,0.0,0.0,0.08957856139297768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14381126014543724,0.7315924278810022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10517292009604062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2240930480017992,0.0,0.0,0.0,0.0,0.06882167810757812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19306479478262314,0.0,0.0,0.11657383893026416,0.0,0.0,0.0,0.0,0.0,0.0,0.08792848547426044,0.13355003193467582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14000446078458673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08926130972137775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1475638670534946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1488134909091841,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09323671998369537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12127609608357907,0.0,0.0,0.0,0.0,0.0,0.0,0.07681080230192629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3208148663718748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09589848686818696,0.0,0.1342405936234444,0.18714950312978795,0.0,0.0,0.0 fitness,wildstraycat,2018/04/12,"How important is it to fill my fat & carb macros? Hello everyone, I’m 19 and I’m 5”10 (~178 cm) and 136 lbs (~61.6 kg) with 15.6% body fat. I’m trying to get my body fat down to single digits. I’ve done a TDEE calculation and it is recommended that I take: 210g protein 93g fat 105g carbs 2100 calorie total (500 deficit). Unfortunately, I do not know a lot about nutrition. I’ve only recently been told that I’ve been eating wrong if I wanted to reach single digits. I was getting around 800-900 calories in my body and doing full body workouts + cardio almost every day. Guys at the gym told me that it won’t be possible to lose more fat if I don’t eat more. Now that I have to fill these macros, I’m wondering if eating that much fat and carbs is necessary? Can I not just load up on more protein or not take the calories at all? How big of a role does the amount of calorie deficit play? I feel like I can go days without eating anything at all. I’d be very glad if you could spare some wisdom. Thank you!",1.2755633802816888,3.118525981220664,3.1888521126760594,91.168911971831,80.26760563380282,6.13793427230047,20.978638497652586,7.1686216300943375,0.4517832863849765,786,22,176,10,20,264,128,213,0.053,0.8490000000000001,0.098,0.7989,0,0,0,0,0,0,33,0,2,0,1,6,7,0,0,6,0,17,15,10,2,3,30,33,12,0,6,10,0,1,1,0,1,7,0,0,1,9,7,10,0,3,3,0,3,6,2,0,0,6,1,15,5,19,23,13,17,0,1,0,0,7,10,0,9,5,95,24,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12282205298841856,0.0,0.0,0.0,0.0,0.1328974938608633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10093526166816644,0.10918965487772962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5449717139112833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0979306652472566,0.0,0.0,0.1582056709805582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10733690567875782,0.12551945517810195,0.0,0.0,0.0,0.5020299641969667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10334279056377424,0.1172028606810098,0.0,0.0,0.0,0.0,0.06201845125056581,0.08762531866898668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.128165172448443,0.0,0.06970811029886233,0.0,0.0,0.0,0.0,0.12144851294612645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06740841275417275,0.0,0.0,0.0,0.0,0.0,0.0,0.059923421896124686,0.0,0.0,0.0,0.0,0.13722045140563546,0.0,0.1042775638097442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0901661163270586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09328525301872004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1382759703588674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12110779225914405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1844437740952225,0.0,0.0,0.11292496925263393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2344057213620196,0.0,0.0832752279676418,0.0,0.0,0.0,0.0,0.0,0.0,0.10120386974548587,0.0723455610153477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11823580158942365,0.13301496874723925,0.0,0.0,0.0,0.0,0.13410484814690235,0.0,0.0 fitness,finntheflax,2018/04/12,"Is it safe to take mass gainer protein and Whey protein at different times throughout the day? I am currently trying to gain mass, and am wondering if it is safe, or effective consuming multiple proteins shakes throughout the day in order to gain mass. I take a mass gainer with 34g of protein daily (around 6:00 PM) after a workout and was given a package of Whey protein from a friend for free. I am considering taking the Whey protein in the morning (around 10:00 AM). ",9.641022727272727,7.910502875000002,9.34909090909091,67.21863636363638,60.02272727272727,11.981818181818182,42.45454545454545,10.686352973137794,4.691695454545455,375,18,62,7,4,122,53,88,0.0,0.767,0.233,0.969,2,0,0,0,0,0,12,0,0,0,3,2,5,0,1,8,0,7,0,0,1,0,12,12,5,0,1,2,0,0,0,1,0,0,0,0,0,2,6,0,2,2,1,1,1,0,1,0,0,2,0,3,5,14,10,0,16,0,0,0,0,1,9,0,3,5,39,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4830172920769156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34992360253272753,0.0,0.0,0.0,0.0,0.2834438640744613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20960061003521466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6119366280877274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15819336485969188,0.0,0.0,0.0,0.0,0.1841904123383311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29420612274089725,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ianrdz,2018/04/12,"What can I do to get fit again after becoming injury prone? Im 19 years old weight about 75kg and my height is 173. Back in middleschool I used to be very athletic but then I got a hernia in my first semester of highschool which made me stop exercising for about 4 months, everything changed after that. For the last 4 years Ive sustained injury after injury, neck injuries, wrist injuries, ankle injuries, arm and shoulder injuries and some of them on different ocassions. Im tired of my situation and I dont know what to do thats why Im looking for help here, thanks in advance/",3.440526315789473,5.535845684210528,4.2788070175438575,84.6903157894737,74.6140350877193,7.016140350877192,28.06666666666667,7.908726449838941,1.85669403508772,464,19,88,7,10,149,78,114,0.136,0.7859999999999999,0.078,-0.7783,1,0,0,0,0,0,11,0,0,1,2,5,1,0,0,2,0,7,7,4,2,0,10,14,6,0,0,1,0,1,0,0,0,2,0,0,0,5,4,1,1,1,1,0,1,1,0,0,1,2,2,10,1,18,11,1,20,0,0,1,0,2,6,0,1,13,52,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13465671070936056,0.0,0.0,0.19340662654956647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18525407040204525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18296345400700684,0.0,0.0,0.0,0.0,0.20523970191321125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15738684496866576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1489572482733144,0.0,0.0,0.0,0.0,0.091493135408416,0.0,0.0,0.0,0.14005971137702955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11737945402879095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5674799645887945,0.0,0.0,0.0,0.0,0.0,0.09624154390717787,0.14274642760861436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14705695724434995,0.0,0.0,0.0,0.0,0.16570307383170985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1397793626181949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1837593094640459,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19684256839916206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14640842254093955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16122725550856878,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20127503787344164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1512477235192897,0.0,0.14449259781871304,0.0,0.0,0.0,0.21324936282513265,0.0,0.0,0.15801884372533834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2255434792905299 fitness,ElixirTV,2018/04/12,"Anyone know a good plan? I'm 14, I go to the gym everyday but I have no workout plan, I just use the machines. Does anyone have a good plan for me? Thanks!",-1.8220588235294104,0.08173032352941334,0.9443529411764722,100.40358823529414,98.70588235294115,3.896470588235295,15.623529411764707,5.6839178017228535,-0.8136282352941175,117,3,29,1,5,40,24,34,0.075,0.647,0.278,0.8177,0,0,0,0,0,0,6,0,0,0,3,1,3,0,0,4,0,2,0,0,1,0,4,7,1,0,0,2,0,0,0,0,0,0,0,0,0,0,0,0,0,1,2,0,1,1,0,0,0,0,0,4,3,2,7,0,2,0,0,0,0,0,0,0,0,1,15,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5022047393902165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31426497260387515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2040939901780239,0.6024191955292781,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19736085043164409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3306259123463408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3101610606788166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Melanjoly,2018/04/12,"I would like some advice regarding cereals. Hello friends. So to start with my goal is weight loss not to gain muscle, I know this forum caters to exercise as well but I thought it would be a good place to ask. So far I'm doing well but I want to kick up a notch now. I eat a big bowl of cereal every day as one of my meals. Now I was eating [this granola](https://www.tesco.com/groceries/en-GB/products/292990221) which I love, but got told it was terrible for me ? So I switched to Cornflakes and Cheerios which I thought would be better, but then experts have these 25 min long videos about how it they will give me aids because it has shit fibre and glycemic index !? All these experts say OATS OATS OATS !!! but I bloody well hate oats I just can't stomach them. Is there anything I should look to try or is what I'm eating already a good choice ? Would it be that beneficial to switch to say Bran Flakes for example ? Many thanks. tl;dr, healthy cereals plz ?",3.501048387096777,5.521190758064517,3.4717069892473127,90.87756048387101,74.21505376344086,6.800537634408602,24.528225806451612,7.6454224807358475,1.0575709677419356,755,24,155,10,16,229,122,186,0.102,0.688,0.21,0.9674,0,0,0,0,0,0,35,0,0,2,4,12,14,2,0,4,0,18,9,2,1,1,23,33,15,0,6,8,0,1,1,1,6,1,2,0,0,13,3,5,0,3,2,0,0,2,4,3,1,6,4,18,10,18,18,2,11,0,1,1,1,10,4,1,2,8,95,31,1,0.0,0.0,0.0,0.0,0.0,0.13447839650621304,0.0,0.0,0.0,0.0,0.1518645233071181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1132476184008595,0.0,0.12865394644801356,0.0,0.0,0.0,0.0,0.08389045562677573,0.0,0.0,0.0,0.0,0.12171164764269728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08875201371627678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4224517047230242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11594882419507625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10632307213426967,0.0,0.0,0.13201541099260394,0.0,0.23085434836065455,0.11006542403876404,0.0,0.0,0.0,0.0,0.0,0.0,0.1358689601818617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07563107360526904,0.0,0.0,0.0,0.0,0.0,0.0,0.06723304327952521,0.0,0.0,0.12178730928469016,0.11556418471675026,0.0,0.0,0.0,0.1242053220757034,0.0,0.0,0.13952271962098067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09325329622795596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14378117697721335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2188781929387107,0.0,0.0,0.0,0.0,0.0,0.0,0.1412625628516231,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09740649666806532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12669986300619446,0.0,0.0,0.0,0.0,0.0,0.21850611930141667,0.0,0.0,0.0,0.1314995832232354,0.0,0.09343336593437887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08117046859002831,0.0,0.0,0.16758125027233126,0.3712044434655452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3910385834299971,0.0,0.0,0.0 fitness,SirFuzzyWalls,2018/04/12,"Skinny guy (5'10-146lb) interested in a program like 5x5 I've had absolutely zero experience in the gym before, I only do simple body weight stuff such as crunches/pullups/pushups. I'd really like to start going to the gym, but I have no idea how to even start learning the proper technique, form required for these exercises. If someone could recommend a starting point that would be hugely helpful. Thanks! ",5.677072072072072,7.941727067567572,6.122702702702704,73.13288288288291,68.86486486486487,8.176576576576577,32.6036036036036,8.841846274778883,3.087268468468469,329,15,52,6,6,106,62,74,0.036000000000000004,0.7390000000000001,0.224,0.926,0,0,0,0,0,0,12,0,0,0,1,3,4,0,0,5,0,6,4,2,1,0,8,11,4,0,3,2,0,1,2,0,1,1,0,0,1,3,0,2,1,2,3,0,1,1,0,0,1,1,1,2,4,7,7,1,8,0,0,0,0,2,4,0,1,5,31,5,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1940696265019427,0.0,0.0,0.0,0.0,0.25333286019379164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.182094262101882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1506371949987746,0.0,0.0,0.0,0.0,0.22309490655330794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12961667191108486,0.0,0.0,0.0,0.0,0.225823824360422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15286961129375892,0.0,0.0,0.0,0.0,0.0,0.0,0.2574617497514234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.222845648301164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17345648853240125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2155985963315317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14610661978257528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19324183042149207,0.0,0.0,0.0,0.4842845014874688,0.0,0.0,0.0,0.0,0.0,0.2610840438799588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20997497461105147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2777261785160782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16201342819060674,0.0,0.0,0.0 fitness,limerences,2018/04/12,"Does anyone else just suck at running? I don't mean suck at running in an un-athletic, clumsy way, I mean I just cannot run far without consistent/focused training. I am 6'1, 180, have been active all my life. I've won basketball championships in highschool, played golf and football extensively from a young age. I've always been above average in speed and agility, however I cannot just pick up and run 3 miles like other people. I never have been able to. My brother, around 5'll 190, can run 6 miles with ease. I can run for about a month and still struggle with 3 miles at times. One of my friends is an ""out-of-shape"" father with 3 kids and can pick up and run 3 miles without having worked out in a long time. I went running for the first time in a long while. I ran 2 miles with some breaks. I was very sore for the next few days. So what gives? Is this something you're somewhat born with? Is it a mental thing? ",2.900967741935485,4.447390172043015,3.5201935483870948,91.91029032258064,74.6989247311828,6.465376344086023,24.227956989247307,7.03164865440522,0.7355918279569895,716,22,155,7,15,225,115,186,0.062,0.818,0.12,0.8798,1,0,1,0,0,0,29,0,0,0,3,7,7,2,1,9,0,17,2,0,2,2,26,25,8,0,0,5,2,0,1,1,0,2,0,0,1,5,13,0,0,2,2,0,10,6,3,0,2,7,0,13,4,26,18,4,46,0,0,0,0,5,18,2,2,17,89,18,2,0.17323800116675414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1441478947776652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1211320383999513,0.17750280451516687,0.0,0.15421854962751694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11172417913029836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15160174225131515,0.0,0.0,0.0,0.0,0.0,0.14471812056004066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14735615529376714,0.0,0.0,0.13384324996599195,0.0,0.0,0.16618567633685902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12236312348043388,0.08463533678063677,0.0,0.0,0.30662035910120145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3774139394618041,0.0,0.0,0.1745831591633624,0.0,0.0,0.0,0.13827691974436482,0.0,0.0,0.0,0.13361182628380835,0.0,0.1842405795831164,0.0,0.0,0.0,0.0,0.0,0.0,0.1173905530253021,0.0,0.0,0.0,0.0,0.0,0.0,0.12010141731044707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13336707694113967,0.0,0.0,0.0,0.0,0.13834809151241872,0.0,0.0,0.1811059728221577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11509163022717515,0.0,0.0,0.0,0.3030494148703076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14293949391376173,0.0,0.1375082617609546,0.0,0.0,0.0,0.16059336267884566,0.0,0.0,0.0,0.3339905022245258,0.0,0.1261193281040329,0.0,0.0,0.0,0.0,0.0,0.0 fitness,srijankiller,2018/04/12,"Building body and having weak stomach. Hi guys, as the title says I have a very weak stomach meaning, I get loose motions very often and I have trouble gaining muscles. I do my routine for a week and very next I have to skip due to stomach problems which is really frustrating. Doctors say it's nothing no infections or parsites. Are there some exercises that helps for better gut or any tips routine you do to minimize such stomach issues? Thanks.",4.129668674698795,6.77953659036145,4.8056475903614455,79.08750753012049,74.66265060240964,6.559638554216868,34.471385542168676,7.6454224807358475,2.905001204819277,359,20,57,5,8,115,62,83,0.17800000000000002,0.682,0.14,-0.5581,0,0,0,0,0,0,8,0,1,0,2,3,7,1,0,3,0,8,11,6,0,0,9,11,6,0,1,2,0,0,0,0,0,5,2,0,1,3,3,0,0,1,1,0,1,1,5,0,0,0,2,7,2,6,11,1,4,0,0,0,0,6,0,0,4,3,37,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14828868989776595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1928568857611803,0.0,0.24221617534952786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2231942705625152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11392766666979046,0.0,0.0,0.0,0.0,0.0,0.0,0.21591428367225068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14616142787958264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2275986190484009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23753192691308966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2319099286389293,0.0,0.0,0.20923503286762726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20865455049666606,0.0,0.0,0.0,0.0,0.0,0.0,0.13969520815385447,0.0,0.0,0.0,0.0,0.0,0.0,0.3468210928761282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20076090891050336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5397685120438509,0.0,0.0,0.17491506515726027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Cat_with_a_fidl,2018/04/12,"Young father in early 20’s is a lazy fatass please advise this gorilla. TL;DR I was thinner and active (swimmer, Parkour, gymnastics, etc.) my wife and I had had our first born. From the time we found out she was pregnant to now (2.5 years later) I stopped all of my activities and dietary habits. I gained over 100lbs, I’m very sick of it. I’m a tub of lard. Help me please. Lol Before: 19 years old, 6’3”, 220lbs. Now: 21 years old, 6’3”, 335lbs It’s not a sob story it’s a slob story. I don’t want to be a fat, lazy dad anymore. I want to figure out how to lose the weight, without having loose skin. (Ideally) Thanks in advance!",-0.24874131944444144,2.0419896640624984,1.6567708333333364,95.85003472222223,93.765625,4.094444444444443,17.26736111111111,5.82211442006289,-0.4209440972222223,479,13,104,4,18,157,90,128,0.099,0.7140000000000001,0.187,0.8272,0,0,0,0,0,0,32,2,0,0,5,3,4,0,0,7,1,8,4,2,1,1,16,14,4,0,3,2,3,2,0,0,0,2,0,0,0,4,6,2,1,2,0,0,1,3,2,0,1,5,2,12,2,14,8,2,20,0,2,0,0,8,5,1,0,14,55,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1948489468961832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1671845023402055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21911992042467396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1671202835191933,0.0,0.2154230836648109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13169206509928488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2198036231268985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4123318368579744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4313378702077246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16426066786454638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18088642858234447,0.0,0.0,0.0,0.0,0.0,0.0,0.11456529484066427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16211123791425552,0.23177035588251185,0.0,0.0,0.23925182821739915,0.0,0.0,0.0,0.0,0.0,0.18939347091814848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3795675333882829 fitness,CosmicAlicorn,2018/04/12,"Beginner here.. how should I arrange my off-days? I work 40 hours a week and workout at the gym every day for about 40 minutes before I go home. I feel like every day is painful from the work out the day before but I still push myself to go anyway because no pain no gain right? What is considered a safe ""day off"" schedule from working out to ensure I'm taking care of my body properly while still pushing it to be stronger? My boyfriend says two days a week back to back, but the internet says a few days off for every 3-4 days of working out. I'm just not sure what is the right answer for me. ",3.083405017921148,4.053755225806455,4.057526881720431,90.5118458781362,73.35483870967741,6.801433691756272,25.87455197132617,6.937597516519254,0.9319508960573476,464,15,102,4,9,150,74,124,0.106,0.7340000000000001,0.16,0.8554,0,0,0,0,0,0,13,0,0,0,5,11,6,0,0,9,0,5,3,1,1,1,14,12,5,0,1,4,0,1,1,0,1,2,2,1,0,3,4,0,1,2,2,0,4,3,2,0,1,0,3,10,4,18,10,1,29,0,0,0,0,2,8,0,0,18,62,13,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1822876841966792,0.0,0.07225604717322087,0.0,0.20172411549489175,0.0,0.0,0.0,0.0,0.13166240402866994,0.0,0.0,0.0,0.0,0.1208513408920545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6115470125309287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2996051331986643,0.0,0.0,0.0,0.0,0.0,0.059933373988754486,0.08467933153400467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13472900920120767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11889732657120462,0.0,0.11673020840539187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.057908780093143576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25225295041351536,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20245147319197826,0.0,0.1885229126008106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1893197218193544,0.0,0.0,0.0,0.0,0.0,0.0,0.11171506930339904,0.0,0.08912136202889673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11578860496214108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19015854697733112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3451710226238444,0.0,0.0,0.0,0.0,0.0,0.0 fitness,roy2roy,2018/04/12,"Intermittent Fasting For intermittent fasting, what's the mot efficient way to spread out your meals so they don't get all clumped together? I usually go 16-18 hours without eating and then in the span of about 6 hours I need to eat ~1200-1400 calories, at least that's my goal. For those who do it or can explain it to me, what's the best way to space out your calories and how big should the meals be?",3.7838211382113833,4.9800330731707385,4.2741463414634175,88.7608943089431,71.92682926829268,7.90569105691057,28.300813008130078,8.344100000000001,1.6965300813008133,320,12,70,5,6,101,60,82,0.0,0.906,0.094,0.8105,0,0,0,0,0,0,9,0,2,1,2,3,1,0,0,4,0,5,4,0,1,1,11,9,6,0,2,2,0,0,0,0,1,0,0,0,0,7,4,4,0,1,0,0,1,2,0,0,0,0,0,7,1,13,7,3,16,0,0,0,0,5,7,0,1,6,45,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27117226240382897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5288103576404933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13500204273250455,0.0,0.1468532691929988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5089390271492683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1915984918997232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.284588369524795,0.0,0.0,0.4102078585481832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2490859947948553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GAAP-toothed,2018/04/12,"Working out before or after work Perhaps it's a matter of different strokes for different folks, but have some of you tried the morning workout only to have the afternoon crash worsen? Conversely, to those who exercise in the morning, do you do it mainly because of the free time you have or does it actually keep you energized throughout the day?",7.453095238095237,8.546640619047622,7.596944444444442,68.64875,63.444444444444436,10.744444444444444,39.55952380952381,10.686352973137794,4.7645904761904765,281,15,43,7,4,91,45,63,0.108,0.754,0.139,0.3204,2,0,0,0,0,0,5,0,4,0,2,0,2,0,0,6,0,5,2,0,0,0,7,6,3,0,0,3,0,1,0,0,0,2,0,0,0,5,1,0,1,0,2,1,0,0,0,0,0,0,1,4,3,9,6,2,6,0,0,0,0,6,2,0,3,4,34,9,2,0.0,0.0,0.2830593106528118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1768195031069531,0.0,0.24682195651380534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1870664171246283,0.0,0.0,0.0,0.0,0.6061074785992524,0.0,0.0,0.2538357853561002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2578210166257136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22060572095321235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16913786759739308,0.0,0.0,0.0,0.0,0.1969335035159108,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4223381370485952,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Xaos004,2018/04/12,"How long of a rest do I need for core? A few years ago I worked out for about 4 years consistently. But I have been lit for a while now and I am looking for a little advise. I am currently 5’9, 170 lbs. I am looking to get cut, not too concerned about bulking. I have been doing core and cardio everyday. Would I be better of alternating cardio and core every other day? ",1.0444736842105264,3.21155318421053,3.3307894736842094,88.10302631578949,82.94736842105263,5.905263157894738,20.026315789473685,7.1686216300943375,0.5155052631578951,286,8,60,4,8,98,50,76,0.032,0.919,0.049,0.2869,1,0,0,0,0,0,9,0,0,0,2,5,2,1,0,4,0,11,2,0,1,0,9,15,6,0,2,2,0,0,0,0,1,2,0,0,0,1,4,0,0,0,0,0,0,1,1,0,0,2,3,8,1,10,11,2,11,0,0,3,0,1,2,0,0,9,45,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.2695061786295579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2688917516192406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19607560073431,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25616021999416344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1588442628212304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3047201111785527,0.0,0.2690589072846177,0.5106209085947069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2254360051704856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2213390441953096,0.0,0.0,0.21597573380543114,0.0,0.0,0.3915735048549247 fitness,Squadcobra,2018/04/12,"What do you do to change things up every now and then? We all have our routine, some of us may very well not, but my lifting and exercise requires organization. However, this can sometimes become mundane and I need to do something to change it up. Maybe once a month I'll try intermittent fasting just for fun. Or I'll go for a run at like 3 in the morning. I even once spent a week only doing 4 sets of 50 for every single one of my lifts. What stuff have you guys done to change it up for fun? Or even to amp it up? Or maybe you were just curious. ",1.7265217391304368,3.356273173913049,3.465434782608696,90.69989130434786,78.13043478260869,6.339130434782609,22.80434782608696,7.1686216300943375,0.6255391304347828,425,13,96,5,10,142,76,115,0.0,0.853,0.147,0.9541,1,0,1,0,0,0,12,3,3,0,1,6,4,0,0,4,0,10,1,0,0,1,16,13,8,0,1,7,0,0,1,0,1,1,0,0,1,8,4,0,1,0,1,1,2,1,0,1,1,3,0,10,4,18,9,3,14,0,0,0,0,7,6,0,5,6,69,18,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17622937768272226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1796322815515624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5161810418812832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16644569307130772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21485535169986497,0.0,0.27407643500210593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09243678372346448,0.0,0.0,0.0,0.0,0.1610474000314521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07946174937225914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32680418087543384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12982433057687706,0.0,0.0,0.1206016621543556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34643028720983743,0.1102147053227248,0.12370137019796418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1252146165599261,0.16086333909526976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18619340353326366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1080563110377891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11042752707202184,0.0,0.0,0.0,0.19564589251623687,0.0,0.0,0.1342018909927878,0.0,0.0,0.1304666647838323,0.0,0.14624036542019214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,matt-finn900,2018/04/12,HIIT Boxing Workout? Can anyone that uses any form of boxing as cardio recommend a plan for some HIIT after weights? Always found hitting the bag much more enjoyable than running but want to make sure I'm doing enough to shed the fat before summer. ,6.817318840579713,7.961983195652177,7.063913043478262,71.72818840579711,64.8695652173913,7.872463768115942,28.3768115942029,7.793537801064563,2.160255072463769,201,6,29,2,3,65,42,46,0.0,0.823,0.177,0.7654,0,0,0,0,0,0,3,0,0,0,1,0,2,0,0,3,0,2,3,1,2,1,7,8,2,0,1,1,0,1,0,0,0,2,0,0,0,1,0,2,0,1,1,0,1,0,0,0,0,1,1,0,2,7,6,5,3,0,0,0,0,0,0,0,1,2,19,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2760050861745177,0.0,0.0,0.2255707369247414,0.0,0.0,0.0,0.0,0.23193580973652755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2822564765678535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34273987801594896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36369735062451897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2214156262020546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24384130068652035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31262798464876124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28648657057529553,0.0,0.0,0.19564817046006489,0.0,0.0,0.4039272606000415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sly101s,2018/04/12,"Does anyone know of any lifting programs that reach a good balance between aesthetics and functional strength? Mostly when I started looking for lifting programs that fine a happy medium between aesthetics and functional strength, I get extremes. The best I've been able to find is this one, [the tactical physique](https://www.muscleandstrength.com/workouts/tactical-physique-strength-conditioning-workout), but I'm not sure if it's exactly what I'm looking for. Do you guys have any suggestions?",13.379615384615386,13.965722217948725,10.320128205128206,55.8040384615385,51.17948717948718,12.928205128205128,54.115384615384606,12.161744961471696,7.217707692307693,415,27,51,10,4,121,58,78,0.034,0.774,0.192,0.816,0,0,0,0,0,0,22,0,1,0,3,1,7,0,0,4,0,4,0,0,0,2,10,11,5,0,1,3,0,0,0,0,0,0,0,0,1,5,2,0,0,2,0,0,0,1,0,0,1,1,2,3,7,6,10,2,2,0,0,2,0,3,0,0,2,2,31,8,2,0.26628856039418625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3621707049837452,0.0,0.0,0.0,0.0,0.1861951529450372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2794534154350821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23303091368789414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24338291997625935,0.0,0.0,0.0,0.0,0.0,0.1391247821509439,0.0,0.0,0.2233502104834684,0.0,0.0,0.0,0.2636675406180706,0.0,0.28346912415527153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14634522874516093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44723064848685706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18044402012521085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1884804136267036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25097381677585506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Yamster80,2018/04/13,"How come some people develop an ""addiction"" for exercise while others don't? By ""addiction,"" I just mean feeling like you need exercise and feeling really weird/bad when you don't. Is this based on whether one exercises regularly or not? Or perhaps on whether one enjoys the exercise (ex: playing a game of tennis with friends vs. 1 hour on the elliptical)?",5.870625000000004,7.9795285625,6.917625000000001,68.26487500000003,68.0625,11.37,37.8,11.20814326018867,5.180785,284,16,46,10,5,95,51,64,0.0,0.785,0.215,0.905,0,0,0,0,0,0,14,0,2,0,0,3,4,0,0,4,0,3,6,0,1,0,16,8,8,0,1,7,1,2,1,1,0,6,0,0,0,2,3,0,0,3,6,0,1,3,0,0,2,0,2,3,4,7,8,1,7,0,0,0,0,5,3,0,3,4,32,5,0,0.0,0.0,0.0,0.5828040971844051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22318861910576807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2302597016082199,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2703150117852258,0.19096283905086395,0.0,0.0,0.0,0.0,0.0,0.0,0.20651928119035584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26324170959168713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13059178494008447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2911736509262767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19820336768191849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3622657494566774,0.0,0.0,0.0,0.0,0.0,0.0,0.18531572103336344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17124251170642307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Fuetro,2018/04/13,"Gained 10 lbs in 5 weeks; water weight or fat? Hi, Yes, I know this question gets asked a lot here, but I wanted to know about my specific situation. I'm doing nSuns 5day and I started at 170 lbs. I haven't been able to track my weight gain because I don't have a scale at my house to weigh myself immediately after I wake up, but I did weigh myself today at the gym after I had breakfast. I weighed in at 180 lbs and this is after 5 weeks of bulking. I also noticed that some of my jeans have started to get a bit tighter around my waist. Do you think I should scale back my bulk? I calculated my TDEE on sailrabbit.com and it said that it should be around 2600, so I've been eating around 2900-3000 calories per day (Macros are usually around 35/40/25 carbs/fats/proteins) I also take 5g of creatine per day. Do you think the majority of the weight gain is due to water weight? I read somewhere that creatine accounts for 73% of any weight gain over a period time if you are taking it, meaning that I hypothetically should be 172.5lbs accounting for creatine weight and meals eaten. Is this a realistic thought? Or should I not eat as much food? Thanks guys.",3.319283752860408,5.095481404347826,4.214530892448515,86.40728832951946,74.08695652173913,7.276887871853546,25.148741418764306,8.032893268588372,1.3314782608695643,913,30,189,14,19,294,132,230,0.0,0.879,0.121,0.9755,0,0,0,0,0,0,30,0,3,0,4,10,1,0,0,8,1,22,20,3,0,0,28,40,13,0,6,6,0,6,0,0,4,1,1,0,1,10,8,19,0,7,2,2,0,3,0,0,0,7,7,28,1,30,27,5,28,0,0,0,0,8,13,0,6,15,116,38,1,0.09714410917410944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1553722180186707,0.0,0.0,0.0,0.06606132545184099,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.345915411648455,0.09081662858699163,0.0,0.0,0.07469782360688898,0.0,0.05921814729351449,0.0,0.0,0.0,0.0,0.0,0.10605620711443868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12529982777132515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19880535147711206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11746704241607908,0.0,0.0,0.0,0.10150757513645377,0.0,0.0,0.0,0.0,0.0,0.0,0.09618794105745593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11209125916915884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10677572372831312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08258844771360936,0.0,0.0,0.0,0.0,0.0,0.10581841366207206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07141209778743073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11059921216154396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1088236347488083,0.0,0.09717039774968513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0924062936017398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10919404889031993,0.0,0.0,0.0,0.0,0.0,0.0,0.13751820094284115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14608056073075062,0.0,0.0,0.08943724400483746,0.0,0.0,0.0,0.12449204530312175,0.0,0.07712157158194985,0.05664551127165515,0.0,0.09208125673451274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1069905118389132,0.0,0.05729811250797034,0.0,0.15584628947426998,0.7097721251920903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MooseUnloosed,2018/04/13,"Does this 5/3/1 Simple Strength program make sense for my goals? First, deets: - Male, 24, 5’9”, 186 lbs, ~23% BF - working through knee injury and pain from heavier squats about a year ago, trying to work my way back up - lifts: BP 135x3, Press 100x3, Squat 145x6, DL 225x3 - Past programming has included StrongLifts, GZCLP, GSLP, and nSuns - diet: I have a nutritionist, eat clean, and working with a slight deficit. **Goals:** Cut down to ~15% BF. Look good naked. Get stronger. I own and have read Jim Wendler's basic 5/3/1 book multiple times. For the last year, I've plateaued on linear progression programs around the same numbers. The 5/3/1 program looked like a logical next step. I was thinking of following the Simple Strength template outlined in the book. Thought this would especially be helpful when working on my form for the squats to avoid future knee pain. What I have: **Monday** - Press - CGBP - Accessories: DB Row 3x12, Dips 3x12, DB curls 3x12 **Tuesday** - Deadlift - Front Squat - Accessories: Back Raise 3x12 SS abs, lunges 3x12 SS abs **Thursday** - Bench - Incline Bench - Accessories: DB Row 3x12, Dips 3x12, DB curls 3x12 **Friday** - Squat - Straight legged deadlift - Accessories: Back Raise 3x12 SS abs, lunges 3x12 SS abs Questions: 1. Wendler refers to doing chins between all press sets. Does it make sense to do that here? I can't do a full chin right now, so I was going to do negatives. 2. Does this program make sense for my goals? 3. Should I buy Forever, and just go with one of the programs inside it? ",2.4021792526783408,5.309952123595508,1.5042870830067088,95.33705252155735,93.30711610486892,4.581099207386116,23.437766745057047,6.388778183573513,0.7424462851667979,1175,46,218,14,43,332,166,267,0.059,0.858,0.083,0.7676,0,1,0,0,0,0,98,0,0,0,11,10,8,1,1,12,0,14,9,5,3,1,22,25,7,0,2,1,0,3,1,2,2,2,0,1,1,7,8,2,1,5,3,1,5,2,4,0,2,3,5,11,4,24,19,5,33,0,0,2,0,5,9,0,1,18,89,18,17,0.0,0.0,0.0,0.0,0.0,0.0,0.12644769493755334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12698580806290313,0.0,0.0,0.0,0.3290595274512117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3744932718539634,0.0,0.0,0.0,0.0,0.14596318842368824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12133521225700132,0.0,0.0,0.0,0.0,0.07452701451942383,0.0,0.16213881662601465,0.11964528621189925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09561307780781404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11627610132163535,0.0,0.0,0.0,0.0,0.0,0.06968997346767583,0.0,0.0,0.0,0.2395746071835642,0.0,0.0,0.0,0.0,0.0,0.2856533447223332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15170638637730485,0.0,0.0,0.0,0.0,0.0,0.0,0.09666109732502144,0.0,0.3035722975546199,0.0,0.0,0.0,0.1361724183264307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1597969530072699,0.0,0.14268530470191998,0.0,0.0,0.0,0.0,0.0,0.0,0.1218195045081889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09140224712674244,0.0,0.11324554797654007,0.08317843934953276,0.0,0.0,0.0,0.0,0.09684774740734436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11322631276986395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4153939932731265,0.0,0.0,0.10133212470679967,0.0,0.0,0.183719599080441 fitness,OriginalReet,2018/04/13,"Can I work out in the morning even though my IF period doesn't start until noon? Because of my schedule, the best time to get to the gym is early in the morning. However, the optimal starting point for my eating window is 12-8. Will I lose any benefits of my workout if I wait 4-ish hours to start eating around noon?",4.89484375,5.226286296874999,5.9531250000000036,80.87937500000002,68.84375,8.9,30.0625,8.841846274778883,2.3298875000000003,249,9,49,4,4,83,45,64,0.04,0.8170000000000001,0.14300000000000002,0.7882,1,0,0,0,0,0,8,0,0,0,3,3,3,0,0,5,0,5,2,0,0,0,5,10,4,0,2,2,0,0,0,0,1,0,0,1,0,0,2,2,1,0,2,0,0,1,1,0,0,0,0,7,2,11,9,1,16,0,1,0,0,0,5,0,2,11,33,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16452428049609644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21537368431799708,0.0,0.0,0.0,0.0,0.0,0.14748149555188525,0.0,0.0,0.0,0.25389614054343324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4951203625847613,0.0,0.0,0.0,0.0,0.0,0.1597959646545765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12640119351225562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2382575076441598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.270663683442397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2287070313493955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5137290898378736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23770017524366135,0.0,0.14107440202810625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17613175861841499,0.0,0.0,0.0,0.0,0.0,0.0 fitness,94savage,2018/04/13,"I feel relatively strong. But when I play sports, I get overpowered by people weaker / smaller than me. What muscles can I work on? So I've been playing in rec leagues for bball and flag football the past few months. I'm 6'0, 195 and i always one of the bigger players we play. My #s are 245 bench, 405 DL, 375 squat But there are some small / thin / fat guys out who are stronger than me. They will run into me and I get bounced off. Sometimes, me and a few guys lift weights after the games and honestly some of them can't even squat 205 lbs. Or do 10 pullups. In my mind, it seems to be a combination of just superior core strength and back strength . But does anyone have any suggestions?",1.821543274244004,4.094221649635038,2.438107403545364,95.01198905109491,80.67883211678833,5.666110531803963,23.65432742440041,6.868970318607317,0.5908794577685095,534,19,118,6,14,165,103,137,0.02,0.8,0.18,0.9687,1,0,0,0,0,0,21,1,0,2,4,6,8,0,0,5,0,10,2,1,0,0,19,15,12,0,0,5,0,3,0,0,1,1,0,0,2,3,9,2,0,2,5,0,1,1,0,0,1,1,3,15,8,15,12,4,15,0,0,0,0,8,9,0,4,5,69,18,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2078011258599148,0.0,0.0,0.16982967141545222,0.0,0.0,0.0,0.0,0.17462186316380707,0.0,0.0,0.0,0.0,0.0,0.0,0.19203227836921688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2185464641765208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16494888224991103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12627449197277751,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26095446940692363,0.0,0.0,0.0,0.0,0.0,0.0,0.4945576345066017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2521631001341177,0.0,0.1993376292289234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1692282021988675,0.0,0.0,0.0,0.0,0.0,0.23840215122913594,0.17313613752720114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2273511151445744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24699620250389906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3041122925724885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18181145422301886,0.0,0.0,0.0,0.0,0.0,0.0 fitness,courtykat,2018/04/13,"Quiet, At-Home Cardio Exercises? I've been trying—and failing—to find effective cardio exercises that I can do at home in my upper-floor apartment. I don't have any equipment on hand, as all of my things are currently tucked in the back of a storage building (yay moving). And I \*really\* don't want to be the type of neighbor that makes everybody's ceilings shake because she's doing jumping jacks or the like. So what are the best equipment-free cardio exercises I can do that don't involve jumping \(or anything else that would pound on the floors\)?",9.03142857142857,7.709646428571428,8.670476190476194,70.30285714285716,60.904761904761905,11.066666666666668,41.0,9.888512548439397,4.1222,445,21,77,7,5,143,70,105,0.029,0.836,0.135,0.9088,1,0,0,0,0,0,20,0,0,0,2,2,4,0,1,6,1,14,7,1,2,1,9,16,5,0,2,2,0,1,1,1,1,6,1,2,0,6,1,0,0,2,3,0,4,3,1,0,0,1,2,7,3,10,13,2,13,0,0,0,0,3,7,0,2,3,50,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22345653666936152,0.0,0.0,0.0,0.0,0.0,0.0,0.2704064960502547,0.0,0.0,0.0,0.0,0.2526700281256485,0.0,0.20030906149213668,0.0,0.0,0.0,0.34484121169518894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2744997795179579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3003307757031989,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3296085633124519,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1605353994082189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21934037043154364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3492455274866437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21050700107261625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21830457028782912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19381442456912834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23342515864545146,0.0,0.0,0.0 fitness,thedude2618,2018/04/13,"Looking to get max out of 4 days (weights) I work as a truck driver 3 days a week and play a friendly game of football (soccer) on one of my 4 days off. I'm looking to get the most out of the remaining three days available to me. I also only have a limited home gym available to me. Bench, barbell, dumbells, squat rack. My background is that I've only done beginner programs like stronglifts before although I did them religiously for 6+ months. So I was thinking of a split program with 3 workouts a week. Any suggestions/advice are very welcome. Thank you.",2.9896330275229346,5.166001403669728,4.0334770642201825,85.55865596330277,76.24770642201835,6.194862385321102,31.08348623853211,7.1686216300943375,1.9928928440366973,439,22,82,5,10,142,78,109,0.019,0.841,0.14,0.9056,0,0,0,0,0,0,17,0,1,1,2,2,5,0,0,8,0,6,1,0,0,0,7,13,5,0,0,0,0,1,1,1,0,0,0,1,0,1,4,1,1,1,5,0,0,0,0,0,2,3,3,10,5,16,10,1,12,0,0,2,0,5,4,0,1,9,48,11,3,0.0,0.0,0.0,0.0,0.0,0.19100884570064425,0.0,0.0,0.0,0.0,0.0,0.1563155075981466,0.0,0.0,0.0,0.13292478864361695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16632867810150226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5042421722442401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20003139693297586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15101791668652814,0.0,0.20424768771216295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19607011397595514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09549568052122223,0.0,0.0,0.0,0.3282873993230975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15602051168759112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1324540218581441,0.2973240992498522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17996046362825907,0.0,0.0,0.0,0.1252478564163284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16128138392162353,0.0,0.0,0.31358491443471304,0.23802708841869544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1423028668910475,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sdskinner73,2018/04/13,"Boxing heavy bag Does anyone have a general fitness heavy bag routine? My fitness level is pretty good, my resting heart rate is about 54. I’m just wanting to change things up for myself. Thanks in advance!",2.821315789473683,5.837064815789473,3.2108421052631577,85.57889473684213,85.05263157894737,4.092631578947368,26.02105263157895,5.6839178017228535,1.0567726315789474,165,7,26,1,5,51,33,38,0.0,0.6970000000000001,0.303,0.9098,0,0,0,0,0,0,5,0,0,0,1,2,2,0,0,1,0,3,1,1,0,0,3,6,0,0,1,1,0,0,0,0,0,0,0,0,0,1,0,0,0,0,0,0,1,0,0,0,0,0,0,3,2,5,6,1,6,0,0,0,0,0,5,0,0,0,15,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2614314367553131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3955243122387702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32719222606086273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3135998198810849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4430595103712911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3803788804758602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3442261711754924,0.0,0.0,0.24839481483384104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22052904361782896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,laughinbaratheon,2018/04/13,"Need good advice for a two a day workout plan Hey guys, to start off thanks for taking the time to read this and help me out. I'm a 25 year old male looking to do a complete change back to fitness. I'm 6'0 and 197 lbs with pretty bad eating habits. I've been working a job for the past year that is 10-12 hours of physical labor (lifting beer) five days a week. I've been too exhausted to exercise even on my off days because my body is sore 24/7. Unfortunately the weight of the boxes is pretty low, so its not a whole lot of ""good"" exercise. Just enough to repeated actions to hurt my body and tire me out. So between that and eating crappy grocery store snacks I've gained about 20 lbs in the past year. I'm quitting this job in a week, and starting grad school in a few months here. So I figured while I'm off I'll take the time to get back to exercising habitually. I'd like to start off strong, because frankly I miss that feeling of being exhausted and sore at the end of the day because I worked my ass off for myself. I have a history with boxing and plenty of home equipment to work with, as well as a gym membership. I have some experience with working out (a class in high school but nothing super intense. So I'd like to box for high intensity cardio and core exercises in the mornings, and go to the gym later in the night for weights and some light treadmill work. Probably about two hours of exercise 5 days a week with light jogging or something on two offdays. I'm hoping that combined with a better diet, I can lose 15 lbs by August and gain some muscle along the way. Any advice on how to start this schedule up, what the best way to do this without hurting or overworking myself, and any general advice (motivational or otherwise) would be great! thanks guys",6.526555967383247,5.853485107042258,6.920504077094147,78.72461082283174,65.53521126760563,9.72720533728688,33.050407709414394,8.99025400887824,2.6048591549295788,1403,51,282,20,19,458,187,355,0.079,0.7759999999999999,0.14400000000000002,0.9803,2,0,2,0,0,0,35,0,0,0,15,14,21,0,0,27,0,13,21,3,2,0,41,33,24,0,3,7,0,3,2,0,1,11,0,1,3,10,22,7,0,3,11,1,3,2,8,1,4,2,6,14,13,61,28,8,60,0,5,1,1,5,23,1,8,34,167,24,14,0.0,0.0,0.0,0.0,0.0,0.2354883061790392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10925229915250488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1235353501450741,0.06707096058696878,0.1469025643775024,0.0,0.0,0.0,0.08429982801528106,0.07104404992493751,0.0,0.17845375845660405,0.0,0.0,0.0,0.0,0.0,0.0,0.08497692514676139,0.0,0.08422292705511923,0.0,0.0,0.0,0.0,0.0,0.25902625654645905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16439226418890324,0.0,0.0,0.07114722776759015,0.08300083644489874,0.0,0.05305623121755302,0.0,0.0,0.0,0.0,0.07857670839958868,0.0,0.0,0.04061651435040471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04196833733353497,0.0,0.04565255025241389,0.13475150626890156,0.0,0.08856247914449039,0.0,0.1590757321230802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0538425150774024,0.1697429877750077,0.08057605720329056,0.0797843474332536,0.15821482654098315,0.0,0.17198668849662466,0.0,0.0,0.0,0.15942732648026015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0784889166463053,0.0,0.0,0.0,0.06745572726657699,0.08986706893354028,0.0,0.06829243687160083,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0641174599213407,0.0,0.0,0.059562581260913725,0.0,0.0,0.0,0.07538287634041174,0.0,0.07707738337899561,0.0,0.0842912711794018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15336532731651056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16344597109920794,0.08660773308415545,0.0,0.0,0.0,0.0,0.08543927103317693,0.08035026008867821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16259350569901262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06184082077044075,0.0,0.0,0.2274277654219071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12079410314705435,0.0,0.0,0.14791142125229292,0.0,0.0,0.0,0.0,0.0,0.0,0.0936804143841923,0.09232581929327577,0.0,0.0,0.0,0.0,0.0,0.2354078815556374,0.0,0.0,0.0,0.0,0.0,0.0,0.12752208363638412,0.19330408513976066,0.19563699845361987,0.07222498839043845,0.0,0.0,0.0896839261716889,0.0,0.07743382872600542,0.0,0.29240060380164395,0.0,0.0,0.05706307732628173,0.0,0.0,0.15518680357805426 fitness,octo314159,2018/04/13,"Tips for structuring workout plan for times when I can only go to the gym during the weekend? I'm starting a new job and will be traveling M-T. Even though I'm hoping I can get into the gym at least on Monday or finding a nearby gym with a day pass, I know there will be times where the timing won't work out. I'm currently doing PHUL, but I'm interested if there are good ways to get some good fitness in a hotel gym (with limited equipment), resistance bands, etc. Thanks in advance!",6.643939393939397,5.392798848484851,7.388565656565657,77.35618181818181,65.56565656565657,10.344242424242424,32.931313131313125,9.3871,2.7680852525252533,382,13,77,6,5,128,70,99,0.023,0.78,0.197,0.9558,2,0,0,0,0,0,12,0,0,0,4,6,5,0,0,8,0,9,0,0,0,0,13,20,6,0,2,3,0,0,0,0,3,0,0,0,0,0,5,0,1,2,9,0,4,1,0,0,0,0,0,3,5,12,15,3,23,0,0,0,0,1,8,0,4,10,45,3,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15425822405852035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2667608755377651,0.15798321204920024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21861598110853356,0.0,0.0,0.0,0.0,0.0,0.249934553742772,0.0,0.1359375960486194,0.4012436484894157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.237570351106746,0.0,0.0,0.0,0.0,0.0,0.0,0.2373598778858915,0.0,0.0,0.0,0.13145296212978666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2310118839936265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18191531785590487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16930041988469574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2202146749962586,0.0,0.0,0.0,0.0,0.23500366402134876,0.0,0.4184220900414734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18985845694046904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17413368998748802,0.0,0.0,0.0,0.0,0.0,0.0 fitness,lisender,2018/04/13,"Personal accountability without a team. Hi r/Fitness, I am someone who has participated in team sports my whole life. Within the next month I am going to graduate from college and move onto the next chapter of my life. Something that I keep thinking about is how I wont be part of a sports team after graduating. The feeling of being on a team has always been what has held me accountable in maintaining and improving my overall fitness. I am sure that there are plenty of people here who have gone through this same transition. Do you have any suggestions for motivation, accountability, or just anything to fill that team void? I am interested in hearing other people's stories about their experiences during that transition as well. Thanks. ",7.383787878787878,8.997565560606063,7.651212121212122,66.33015151515154,63.84848484848485,10.412121212121212,36.63636363636363,10.504223727775694,4.321736363636364,602,29,93,15,9,196,92,132,0.0,0.856,0.14400000000000002,0.9413,0,0,1,0,0,0,13,0,1,1,6,7,4,0,0,6,0,16,2,0,2,1,13,24,5,0,0,3,0,1,0,0,1,2,1,0,1,9,2,0,2,3,7,3,4,2,0,1,0,3,2,12,4,20,18,3,15,0,0,0,0,13,7,0,1,4,74,21,9,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16980088404607893,0.0,0.0,0.1387732055072645,0.0,0.0,0.0,0.0,0.0,0.0,0.1679305372140695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19961761514234472,0.0,0.0,0.10318288835403863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11597652016943752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2299994137060192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18138497256287006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2882784597536351,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16288509278596733,0.2168919382748235,0.0,0.0,0.0,0.0,0.4340571652278117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22098570631095302,0.0,0.2829500474627921,0.17818426487952993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17290611395138408,0.15710147971412328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19233163021256205,0.0,0.0,0.0,0.0,0.18787835329363325,0.0,0.0,0.0,0.13075850407712594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1834815968984815,0.0,0.0,0.22783458131071785,0.0,0.1967142240550624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheHardFloppy,2018/04/13,"Why alternate lifts in Greyskull LP? Hi. Is there a reason why Greyskull LP alternates lifts when 3 times a week frequency is superior? Some weeks I would get 2 times a week bench, next week only 1. Why not do OHP and Bench every day and make progress that way? ",2.6023529411764703,4.933177470588237,2.9644705882352973,91.97611764705884,78.21568627450979,7.217254901960787,23.925490196078428,8.238735603445708,1.3071066666666669,205,7,44,4,5,63,38,51,0.0,0.863,0.13699999999999998,0.7808,0,0,0,0,0,0,6,0,0,0,1,2,1,0,0,3,0,4,0,0,2,0,7,6,3,0,1,1,0,0,0,0,1,0,0,0,0,1,2,0,0,1,0,0,0,1,0,0,0,0,0,1,1,1,5,1,11,0,0,0,0,1,1,0,1,9,16,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12968946207851678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1694309797473154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10506369442395992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13423229108986326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21386652240516416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1529416007513772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20675887054374348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23451990371098405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15961963326069198,0.6452242372028644,0.0,0.0,0.0,0.5443701356263483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14285192361691973,0.0,0.0,0.0 fitness,snakeplay,2018/04/13,"37.5 Inch Vertical and Can get 11 inches Above the rim Still Can't Dunk...... Hey guys for the past 2 months I've been training my vertical through various plyo and weight exercises and went to go play basketball for the first time since starting this training. Did not think I was going to come this close to dunking, but I was basically dunking the basketball but back riming every time or barely get the ball just above the rim to softly drop it in. So if you guys could please give me tips on how to dunk even though I should be able to pretty comfortably. I am a 2 legged jumper by the way. I assume it is my technique, but considering I get so high above the rim technique should not be the sole factor, right? My original running vertical was before training was 26.5 inches but you could give 2 inches because I measured this in my house, not in a gym. Now I can get 11 inches above the rim you could give or take 1 inch because I just asked my friend to videotape me and I was about 2/5s the way to my elbow. Stats: 6ft tall, Standing Reach 93.5 inches, wing Span 6,4-6,5 ft? EDIT: Can't Palm the ball. Going up 1 handed to dunk.",3.7544882093806677,5.088373674008814,4.380642653537187,87.43859289971495,72.17180616740089,7.279502461777664,24.806685669862667,7.724431198458867,1.13025493651205,892,26,184,11,17,284,125,227,0.012,0.8909999999999999,0.097,0.9569,0,0,0,0,0,0,31,0,3,0,1,11,3,0,0,14,0,20,6,4,2,0,27,36,15,0,6,12,0,3,0,1,2,1,0,0,2,5,6,1,0,2,5,0,6,5,0,0,1,8,3,21,3,19,21,1,37,0,0,0,0,11,17,0,4,10,105,26,1,0.141348255253991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13214153805058731,0.0,0.0,0.10868808338321903,0.0,0.17232916891152006,0.0,0.1202769544302232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12175900607145225,0.0,0.0,0.0,0.3385652406243065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0933591895081165,0.0,0.11909200135174786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12023075371125508,0.0,0.0,0.10920531137972618,0.0,0.2953945177444708,0.40678237869661055,0.24099441249799106,0.0,0.0,0.0,0.0,0.2799139908849705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1493421922335678,0.0,0.0,0.0,0.1630969087830824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11282282880271995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13493290352839332,0.0,0.0,0.0,0.1551579381844642,0.0,0.0,0.0,0.14380199120834627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1207106376731628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11692473739866804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.100047022584252,0.0,0.11288089923282195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10627629694358956,0.0,0.0,0.0,0.0,0.0,0.0,0.0905702545743602,0.1388739431227554,0.0,0.16484260866232064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22439133160178784,0.0,0.17212409545768867,0.0,0.1310312487280214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PM_ME_TOP_KEK_PICS,2018/04/13,"Best intermediate full-body 3-day workout I've been lifting for a few years now but my lifestyle has changed a lot and I'll only be going to the gym 3 days per week, I just got burnt out when I was going for 4-5 days per week and it got boring. Now I want to do 3x cardio and 3x gym per week as that makes me feel much better. I've been looking for full-body workouts but they're all mostly for beginners or extremely advanced people.. I'll be honest; I want to go to the gym about 3 times a week and do exercises for about an hour and go home. I don't really care if my strength won't increase as much, I mainly do fitness for the health benefits it brings me.. Any helpful ideas?",1.9249770114942528,3.364114779310345,3.770775862068966,89.54972701149427,77.06896551724137,6.488505747126437,23.117816091954023,7.1686216300943375,0.6935402298850577,533,16,119,6,12,180,88,145,0.061,0.735,0.204,0.9667,0,0,0,0,0,0,15,0,0,0,4,6,7,0,0,7,0,11,3,0,1,1,19,24,12,0,3,5,0,1,0,0,1,3,0,1,0,3,6,0,0,2,6,0,7,2,1,0,0,5,2,10,6,15,16,9,22,0,0,1,0,1,2,0,4,13,67,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1025884169492357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15831586103480613,0.1334213864971043,0.0,0.3351378180728118,0.0,0.0,0.0,0.0,0.15380949101049876,0.0,0.15958745574500027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29187223130520545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07627819169988426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34294365584402026,0.0,0.2413093859965459,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16035469289656507,0.0,0.0,0.10111674407228118,0.0,0.15132258481733046,0.0,0.14856445785255815,0.0,0.0,0.17029999381622835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12668248317186773,0.0,0.0,0.12825383159183634,0.0,0.0,0.1006986938534981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22179555172193027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11473408750221276,0.0,0.0,0.0,0.0,0.0,0.10458574239462756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09664331291737846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08796634473941277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17795957365878332,0.0,0.4840358262636748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09714742013963718 fitness,gnpf,2018/04/13,"SoulCycle & Crossfit for Newbie Hello, I'm a newbie on this subreddit and also in fitness in general. First of all, english is not my first language, so sorry for bad grammar. I would like to know what do you think about my current and planned routine: *For context: 29 years old, female, a little overweight. I've been obese for most of my life, and few years ago lost 80 pounds. It was not the first time I lost so much weight, but it's been the longest period before I regained some. My goal is to loose the remaining weight, but also to gain muscle and strenght. I have never worked out before.* Currently going to spin class (not actually Soulcycle, but the equivalent in my country) three times a week. Originally started with two and eventually added one more. I'm going to try Crossfit for the first time next week and (if I like it) I would like to go twice a week for a time and the switch to three times and Soulcycle twice a week. Do you think that is sustainable way to achieve my goals? I've been a lazy person my whole life so I'm trying to make up for my body. Thank you for your time. Any advice will be appreciated :)",2.9812162162162146,5.079565094594597,3.940801801801804,86.57931081081081,75.98198198198199,6.962522522522522,24.613513513513517,7.908726449838941,1.346730810810811,889,30,177,14,20,286,124,222,0.065,0.8220000000000001,0.113,0.9354,2,0,0,0,0,0,34,0,4,0,12,6,7,0,0,13,0,14,7,1,2,2,29,28,17,0,3,7,0,2,3,0,3,4,0,0,1,6,10,4,0,3,0,0,3,4,3,0,10,6,2,18,4,27,18,7,37,0,2,0,0,6,8,0,3,28,116,24,5,0.0,0.0,0.10708694785333372,0.0,0.0,0.10723319122778588,0.09727474391985992,0.0,0.0,0.0,0.0,0.1755124026497788,0.0,0.11889940031078425,0.0,0.07462455064449364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09162535404605868,0.0,0.0,0.1867552770145144,0.0,0.0,0.0,0.0,0.1218924602864045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3733670813561459,0.0,0.0,0.0,0.0,0.0,0.0,0.1870972643022923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060308284374151234,0.0,0.0,0.0,0.0,0.0,0.1550202032227008,0.16083506289769536,0.10998475408932253,0.0,0.0,0.0,0.0,0.2395806015592538,0.0,0.0,0.0,0.07324993408391525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08066891894036532,0.0,0.0846355171163318,0.0,0.1167059620434168,0.0,0.0,0.0,0.0,0.11514994711892615,0.0,0.07436026013718687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09581763748952447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12284097418833527,0.07767202580789813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1010305817979456,0.0,0.0,0.0,0.14062937544799906,0.0,0.0,0.38392924717411,0.0,0.0,0.0,0.0,0.14900769575779474,0.0,0.1071965686491084,0.0,0.0,0.0,0.0,0.0,0.0,0.0871036880910942,0.35209585160707585,0.2672588716629156,0.0,0.0,0.0,0.12251683017222402,0.0,0.0,0.0,0.07988944429047658,0.0,0.0,0.1559072545620889,0.0,0.0,0.14133335496890645 fitness,AlbieBaruch,2018/04/13,"I three months in the gym, need advice. Im almost 3 months in the gym and I was really overweight, 101 kg my peak. I am 5'10"" so not tall. I am trying deadlifting and its my second day in three months. I managed 265 lbs or 120kg. Do I slow down a bit or continue. I have always been strong and I dont feel pain, because I have studied, there was a british black guy on youtube who it seemed had perfect form, so i look at it for like a week. So my question is go heavier? Since I can do more, but im scared.",0.4564864864864866,1.927753072072072,2.4525135135135123,97.24958108108109,81.34234234234235,5.521081081081082,21.009909909909908,6.2581,-0.03889981981981983,385,11,96,3,10,129,75,111,0.061,0.858,0.081,-0.0106,0,0,0,0,0,0,16,0,0,0,2,4,5,0,1,5,0,13,2,0,0,1,13,18,9,0,1,4,0,1,1,0,0,2,0,0,1,4,3,1,0,3,2,0,1,2,2,0,3,4,3,14,3,7,14,3,15,0,0,2,0,3,7,0,5,8,59,18,1,0.0,0.0,0.0,0.0,0.0,0.192108259719876,0.0,0.0,0.19685934352564002,0.0,0.0,0.0,0.1635810016108516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1198411778863141,0.0,0.0,0.0,0.0,0.0,0.21462847731038676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12678612583606144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23040535842759116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09940325293874157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11172824829056484,0.0,0.0,0.0,0.0,0.1946578317901433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4247080313822443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09604533721149744,0.0,0.0,0.0,0.16508848252704644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4707556166463962,0.0,0.0,0.1457711087584738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2091886553825868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22022898665719493,0.0,0.0,0.0,0.12594241505568754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19682374077859247,0.0,0.0,0.17897074897353865,0.0,0.0,0.0,0.16262363873058314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13347364183208854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15769492759741788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Jukenut,2018/04/13,"Is eating dirty after a workout really a waste of a workout? I keep hearing this thing where people feel guilty about eating dirty after a good workout and what not and always wondered why is that? My situation is a lil diff than other people though. I am underweight and just finished a 5k run and going to have a post workout of 2 burgers just to fill up those lost calories. Is that even a bad thing considering i an bulking and i need to have a “heart day” because i have high cholesterol due to genetics",4.862034632034629,6.101709575757577,5.65904761904762,79.68000000000005,69.40404040404039,7.6773448773448765,30.304473304473305,7.957251820313856,2.151907936507936,404,16,73,5,7,132,64,99,0.183,0.7879999999999999,0.03,-0.9319,0,0,0,0,0,0,4,0,0,0,1,6,3,0,0,10,0,8,3,1,0,0,12,15,6,0,1,3,0,1,0,0,0,0,1,0,0,8,5,2,1,2,4,0,3,1,2,0,0,1,2,6,1,11,14,0,12,0,1,0,0,1,3,0,1,5,54,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17113391054620464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17172585380593214,0.12537451913234748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1326401312112337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4209034980246677,0.0,0.0,0.0,0.0,0.0,0.13584309104601444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1039929284507564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11688699702382345,0.172506232676191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2318050304152956,0.2437199326660684,0.0,0.2173016402936125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18280894026780414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2245130934905864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15250169421165127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.285171354575524,0.0,0.0,0.0,0.0,0.0,0.19697500142151889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13175746437466018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2311816900296243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2732760097855559,0.0,0.20206972445817334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1855851792934964,0.0,0.0,0.0,0.2230403347533618,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Grapesforall,2018/04/13,"Help maintain muscle mass Bulking season is over (for me) and I have gone raw vegan, which means I am attempting to maintain muscle mass, while being dairy, soy, meat, gluten free... Why am I doing this, well Id like to see if it is possible to get inform and using this diet type. https://imgur.com/CTpwe0a This is exactly to a tee what i will be eating and my current states. If you have comments to how I could increase my protein without increasing fats I am all ears",4.56096308186196,6.382496685393263,5.278683788121993,79.86258426966293,70.91011235955057,7.782343499197433,27.32102728731942,8.418075326091056,2.024873515248796,371,13,66,6,7,120,65,89,0.0,0.8859999999999999,0.114,0.8349,1,0,0,0,0,0,18,0,1,0,1,2,3,0,0,1,0,13,4,2,2,2,13,18,7,0,3,3,0,0,1,0,1,1,1,0,0,6,3,3,0,2,0,1,3,1,0,1,0,1,2,10,4,8,13,3,10,0,0,1,0,4,3,0,2,4,47,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2656129657067891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34040835760524196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17380833403103352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2229842409831744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16252761854463868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3623793034891729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3750397332671211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26509795348592896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28732335746858656,0.0,0.0,0.0,0.0,0.0,0.0,0.29911370583466196,0.0,0.3001863675434268,0.0,0.0,0.32068567933848563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Tactical_Wolf,2018/04/13,"Should I notice the results of a cut after I've lost 5kg? I started cutting in December last year when I was 90kg, a few days ago I measured myself and I was 85. I haven't seen any difference in my chest, legs, face, moobs etc. Is the change so slow that I don't see this sort of thing? Do I need to lose more to see it? I'm 6'2 if that helps. ",-0.22625678119349146,1.0033751265822772,2.2544665461121163,99.00025316455697,82.54430379746836,5.5269439421338165,18.88065099457505,6.18269132825596,-0.4105602169981917,261,6,70,2,7,90,59,79,0.131,0.8320000000000001,0.037000000000000005,-0.6747,0,0,0,0,0,0,10,0,0,0,2,2,4,2,0,4,0,7,3,3,1,0,6,14,4,0,3,1,0,0,0,0,1,0,0,0,0,5,1,0,0,0,0,0,0,2,4,0,0,4,3,10,0,7,9,3,10,0,2,3,0,1,2,0,2,8,40,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.2334465205972155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17908905227691935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2785925258872009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1698408808220672,0.0,0.0,0.0,0.0,0.27514780477555434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2937081789105257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17651994643989435,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2146678221026516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2946246135057801,0.2874808793260515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1952728924138064,0.0,0.0,0.0,0.0,0.0,0.0,0.2998291050491306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.419716445828948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18640258963343312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1749600131788311,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16959068013072548 fitness,Brek_AKM,2018/04/13,"Do you lose muscle when youre sick? Im sick at the moment and have been that for a couple of days now. I am eating very little a day as it feels nearly impssoble to stuff food down my throat. Will this make me lose muscle if it goes on for lets say 4 or 5 days? Or is it important that I push my self to eat at my tdee?",0.3963470319634688,1.4205653698630198,2.409794520547944,99.45569634703196,80.23287671232877,5.414611872146119,14.906392694063928,5.46131890053228,-1.1319662100456624,244,2,65,1,6,82,56,73,0.16899999999999998,0.807,0.024,-0.8943,0,0,0,0,0,0,5,0,2,0,2,3,2,0,0,3,0,7,6,1,1,0,6,9,6,0,1,3,0,1,0,0,1,2,1,0,1,7,1,3,0,1,0,0,1,0,2,0,0,1,2,8,0,11,6,0,13,0,2,0,0,4,6,0,3,6,42,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22945169047913874,0.0,0.4012107600845162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4243839096122326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1048528362322394,0.0,0.0,0.0,0.0,0.0,0.2507534245971282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22399589723931126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21205054912650406,0.0,0.0,0.2078398790417722,0.0,0.0,0.0,0.4639894492308138,0.0,0.0,0.0,0.0,0.1384215254730176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16490947167989034,0.0,0.0,0.0,0.0,0.2163328237144873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2373897921271033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17110251169639626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,IThinkYouAreNice,2018/04/13,"How can I make sure I go to the gym at 5am? I am an early bird. I set my alarm for 4:55am to get to the gym by 5:am but I don't go! :( I know exercising early in the morning on an empty stomach is the best way to burn calories. How can I make sure I get to the gym?",-2.657142857142855,-1.3475734615384578,1.465274725274725,101.09615384615385,91.30769230769228,4.32967032967033,15.439560439560445,5.288315135182226,-1.1444285714285711,195,4,58,1,7,74,37,65,0.058,0.731,0.211,0.9054,0,0,0,0,0,0,9,0,0,0,1,2,4,0,1,7,0,5,2,1,4,2,8,12,3,0,0,1,0,0,0,0,0,1,0,0,0,0,0,0,0,1,4,0,2,1,1,0,0,0,0,9,3,10,12,1,9,0,0,0,0,0,3,0,0,2,35,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3360441620080752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33459652486037056,0.0,0.3639692595890717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17598088640634985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42748980386579016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6035945977837045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2541704576511377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,littlesunnyafternoon,2018/04/13,"Is it normal to feel so damn tired at first? I need some advice for the first weeks of training. I've started going to the gym after more than a year of break. I've never really been fit, or a gym addict, but I valued an active lifestyle and I thought that was good enough for me. But since I'm working as a programmer, sitting on my ass 8\+ hours a day, an active lifestyle seemed farther and farther out of reach so I've decided to join a fitness program with an instructor. I've been there for three days now. And a day of break. So 4 in total. After day one, I got a killer muscle soreness that doesn't seem to lessen at all. Not only that, but I feel exceptionally drained. I need to sleep a lot \(I've done 10 hours of sleep these past 2 days, doesn't seem to be enough\), generally feel like I have the flu and have trouble concentrating even on mundane tasks, like reading stuff for work. Is this normal? If so, how long is this period supposed to last? Do you have any tips to regain my energy or at least make my muscles hurt less? I don't think quitting the gym is the solution here, I'd just prefer to make my life easier during this firsts weeks of training, before my body grows more resistant.",2.7111463844797146,4.556751625514405,3.830676072898296,88.20851851851853,75.95473251028807,6.603880070546737,23.50558495002939,7.447530270364453,0.9390844209288658,947,29,195,12,21,307,145,243,0.12,0.736,0.14400000000000002,0.6402,0,0,0,0,0,0,33,0,1,0,6,10,6,1,0,16,0,16,9,4,3,3,38,32,16,0,6,9,0,3,2,0,0,5,0,0,0,9,6,0,0,10,4,0,2,5,3,0,5,6,3,15,3,32,25,10,38,0,1,0,1,1,11,2,8,24,125,24,4,0.0,0.0,0.0,0.12613852253006036,0.0,0.11306827049579775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07868523524563939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09845876979050136,0.0,0.0,0.0,0.0,0.1285252216525501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3731096203788802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11840919729715806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23911406503711854,0.0,0.07642387514010462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1755159394160654,0.08266163704885582,0.0,0.0,0.0,0.2952628495826047,0.0,0.0,0.0,0.0,0.0,0.0,0.06575937868658027,0.09705016784747153,0.09254205478925888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22789764503440865,0.0,0.12386753549767415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09431725651045343,0.0,0.0,0.0,0.0,0.08172780306922413,0.11305792039889198,0.0,0.0,0.10239771433116786,0.0,0.0,0.0,0.09837058812353028,0.0,0.0,0.1544716382301121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17159165545103516,0.08924094707331147,0.0,0.0,0.0,0.2267380485115292,0.0,0.0,0.0,0.0,0.07840656340693458,0.08800095502275558,0.0,0.0,0.0,0.0,0.11045613641117992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12306943089732375,0.11573905842110598,0.0,0.07412534512141644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3160079595528489,0.0,0.0,0.0,0.09571464339853183,0.0,0.23158261802449506,0.0,0.0,0.0,0.0,0.0,0.08189853834852939,0.0,0.0,0.0,0.0,0.0,0.132457686633888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.074140851730473,0.0,0.09185902585110828,0.0,0.1329890330307293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18562754933493705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16847323470224174,0.0,0.0,0.0,0.0,0.0,0.07451199496505405 fitness,FedeBuccs,2018/04/13,"Journey spreadsheet: what could be useful? Hello! So from Monday i'll join again the gym, and this time for the sake of science and broscience, i will complete daily an Excel spreadsheet, which can be seen here: https://i.imgur.com/Ne5pHmN.png (its in Italian for now) But the entries are pretty standard; my question is, what could actually be helpful or significant? I don't have many ideas; i'm now creating one with my diet routine, but i ran out of ideas. Can you help me with tweaks or more stuff to add? (Photos will be added)",5.323437500000002,7.6416828020833325,4.823333333333334,81.855,69.9375,6.466666666666668,28.66666666666667,7.1686216300943375,1.6468166666666666,423,16,72,4,8,128,73,96,0.0,0.8290000000000001,0.171,0.9175,0,0,0,0,0,0,25,0,1,0,1,5,1,0,0,4,0,14,1,0,1,0,17,18,7,0,2,4,0,0,0,0,2,0,0,0,0,6,6,1,0,3,1,0,2,1,0,0,1,2,1,7,1,10,8,1,9,0,0,1,0,5,2,0,3,5,54,13,1,0.0,0.0,0.23215271971213344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2494300106961621,0.0,0.0,0.3798820810981698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3189140910022185,0.0,0.0,0.0,0.0,0.0,0.0,0.5371125051926393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2411897664139384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16120486180064622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2420263207715367,0.0,0.0,0.0,0.0,0.2664985856624775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2723346380764942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13871939374998074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20546624049928705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,moepkid,2018/04/13,"Starting 5 day workout Friday, need some diet tips Hey all! First time poster here so sorry if I break any rules with this post. Next week on Friday I'm going to have a 5 day workout schema from my gym. I just started again after having some health issues for the past three months and I really want to accomplish a healthy body. Now I get the schema and some diet tips, but I really want to get some advice on what to expect and also some common tips to keep in mind when starting a (for me) intense program regarding food. I'm currently 2.00m and about 80kg. I am a newbie when it comes to food in these programs. The program itself will be a 5 day workout, doing different muscle groups every three days and then repeat those. Thanks in advance!",3.5448423423423456,5.27990262837838,4.368648648648648,85.70855855855856,73.39189189189189,6.5549549549549555,23.144144144144143,7.1686216300943375,0.8991603603603604,591,16,112,6,12,190,98,148,0.01,0.8959999999999999,0.094,0.8618,2,0,0,0,0,0,15,0,0,0,3,9,1,0,0,8,0,6,6,1,0,1,22,20,12,0,5,3,0,0,0,0,1,1,0,0,0,6,7,4,1,0,4,0,3,0,0,0,3,0,0,8,1,17,18,6,32,0,0,0,0,2,5,0,6,22,70,14,4,0.0,0.0,0.0,0.0,0.0,0.15592166151064465,0.0,0.0,0.0,0.0,0.0,0.12760128241799334,0.0,0.0,0.0,0.10850729883864284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17723686776330666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13744811288237796,0.0,0.0,0.0,0.0,0.0,0.0,0.4116158966966282,0.0,0.0,0.0,0.0,0.16670781769179846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13443745455327955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1357229394459763,0.3858848240768327,0.0,0.0,0.0,0.166728607311197,0.0,0.09068248359826413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1696064243872321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16654076173559432,0.0,0.14182560207336342,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16111163988180335,0.0,0.12736047549439808,0.0,0.0,0.11831283834964924,0.0,0.0,0.16969547676104824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15231951667570326,0.0,0.0,0.0,0.0,0.0,0.0,0.15281582032631344,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20443837905543555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17861604767823466,0.3388153754877824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14690280124052627,0.0,0.0,0.0,0.0,0.0,0.0,0.09304160001909116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18822702615390088,0.0,0.12799061924064825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BluerGold,2018/04/13,"Overweight personal trainers? We've had a new trainer start at our gym and the guy is pretty damn chubby, I started thinking during my work out, I don't know if I would trust his advice? What do people think of this? Does it kind of put a funny image on that gym?",3.2877777777777766,4.4380883333333365,4.534259259259262,86.5991666666667,73.07407407407408,6.140740740740743,24.61111111111111,5.985473137389443,0.6988666666666665,206,6,41,1,4,68,48,54,0.09,0.73,0.18,0.7319,0,0,0,0,0,0,6,1,0,0,1,0,3,1,0,3,0,5,1,0,0,0,7,10,2,0,2,1,0,0,0,0,1,1,0,0,2,4,2,1,0,3,2,0,1,1,1,0,0,1,0,6,2,5,8,0,7,0,0,0,0,4,3,1,1,3,25,10,1,0.0,0.0,0.0,0.0,0.0,0.27112918765249866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24280576069415266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.274727488971146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28893028081251565,0.15248390879597926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26797110144153624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19235475501440685,0.2422660178053603,0.0,0.0,0.0,0.0,0.0,0.2822749933207502,0.0,0.0,0.0,0.27892237832703404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39277304012869024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3555683449194456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2019930572286644,0.0,0.0,0.19709852329563693,0.0,0.0,0.0 fitness,Snowbattt,2018/04/13,"I feel like I can't keep up with the progression proposed by Phrak's GSLP Hey everyone, I hope it's ok to post my question in a new thread. I looked for the Foolish Friday post as describe din the rules, but couldn't find it. I'm male, 35 years old, 85 kilo (187 lbs), 1m91 (approx 6'3""). About two months ago, I started properly following Phrak's GSLP routine pretty tightly. I never miss a workout unless I'm sick, injured or taking my week off like I do every 8 weeks. I lifted weights before that and it made me gain some strength and muscle, but I switched to GSLP because I like it's progression system that is more straightforward. Anyway, I try to add 1 kilo (2.2 lbs) each workout for upper body. That's one kilo in total so if my Bench Press for example (my weakest lift) is at 2 plates of 25 kilo (55 lbs) to the bar (totaling 50 kilo + the bar weight, equaling 70 kilo in total), next workout I'll add 1 kilo by attaching a tiny, 1 kilo plate to the middle of the bar with a wrist strap (I don't actually use wrist straps for lifting other than that though) Next workout I can just add a 1 kilo plates along with the 25 kilo plates to each side and so on. My diet is pretty balanced. I finetuned it with a sports dietician and considering my tallness, weight and level of activity, my TDEE is about 3000 so we added a small daily 300 cal surplus to keep fat gains to a minimum. I also practice karate 2x a week but that's mostly cardio and technique and less so strength. This is on days I don't lift, of course. Anyway, my question: I have a tough time keeping up with the progression GSLP requires. I have a feeling adding a kilo each workout, as small as that increase is, goes too fast. I just don't seem to adapt quick enough to add a kilo consistently each workout. Example: Last week, I was able to bench 5x5x7 (3 sets: 5 reps, 5 reps then AMRAP which was 7 reps in this case) reps with two 25 kilo plates (so totaling 70 kilo including the bar). This week, I benched 5x5x6 reps of two 25 kilo plates with a 1 kilo plate attached to the bar. One kilo more, but less reps. I have a feeling next time it's gonna be 5x5x5, so it feels like I'm not progressing and like adding a kilo each workout seems to be too much for me to handle. It kinda demoralizes me, because one fucking kilo isn't much, but it feels like it's still too much for me. Do other people have the same experience and if so, what do you advice?",4.82415145368492,4.91631625963489,5.8263022312373245,82.56044050033806,68.95943204868153,8.358323191345503,28.806558485463142,8.021203637495839,1.7740326436781608,1888,61,387,22,30,627,227,493,0.033,0.851,0.115,0.9889,0,0,0,0,0,0,71,1,1,0,9,20,13,1,0,28,1,24,17,4,2,5,67,47,31,0,4,12,0,10,6,0,1,4,0,0,1,23,27,10,5,10,13,0,2,8,3,0,6,3,11,36,10,52,40,22,46,0,1,1,1,6,17,1,11,29,228,59,1,0.08901435881982878,0.0,0.08686517373252263,0.0,0.0,0.08698380122526257,0.07890585827469943,0.0,0.0,0.0,0.0,0.07118475058821501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10852465387031936,0.0,0.07574466313835725,0.0,0.0,0.0,0.0,0.09887488579807832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05740689746461785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09197562769886994,0.0,0.0,0.0,0.07499843646352118,0.08505703447888982,0.0,0.08707312344208812,0.0,0.0,0.22504167200764585,0.19077562718038668,0.0,0.0,0.0813575113302442,0.0,0.0,0.0,0.0,0.08229234037066302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08841134318676175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2373601562453929,0.0,0.0,0.0,0.07255858302636982,0.0,0.0,0.0,0.0,0.0,0.2609275165825838,0.0,0.0,0.0,0.0747496425695179,0.0,0.0,0.0,0.0,0.08422753859247713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07105041196346756,0.0,0.19630738756790914,0.0,0.06865336108300693,0.08597062243176919,0.2840033413523139,0.0,0.0,0.0,0.0,0.09340559575454296,0.0,0.1809552997380874,0.0,0.0,0.0,0.0,0.0,0.0,0.061711348452649875,0.0,0.0,0.0,0.0,0.0,0.17050229981588566,0.18111920831883316,0.0,0.0,0.0,0.0,0.19943290754248072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16207065824812109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0630048213270653,0.0,0.07108698193805008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06692771985887137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08745615558989649,0.0,0.10380997692470716,0.0,0.0,0.0,0.0,0.060434906582692224,0.0,0.26086228282428,0.0,0.0,0.07687982591489764,0.0,0.0,0.0,0.0,0.3570097469095648,0.3251865253039949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05732232862957703 fitness,Shinryu_,2018/04/13,"Gym 2 times on same day Is it good for me to go gym, eat my lunch then go back gym? Im trying to get big arm and have gone to gym for around 3 months now but it seems like a little progress on my arm shape. ",1.7317687074829915,1.1072555102040835,3.0616326530612277,102.20360544217691,75.53061224489795,6.533333333333332,18.374149659863946,3.1291,-1.0159034013605446,156,1,47,0,3,51,38,49,0.0,0.8320000000000001,0.168,0.8157,0,0,0,0,0,0,3,0,0,0,1,3,2,0,0,1,0,2,4,2,0,0,5,7,3,0,0,1,0,0,1,0,0,0,0,0,0,2,2,2,0,1,4,0,3,0,0,0,0,1,0,3,2,8,6,1,15,0,0,0,0,0,6,0,1,7,22,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.284484641853563,0.0,0.0,0.0,0.24572924918005856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20609591494041068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32699941840703795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1669618940682816,0.0,0.3632374663124837,0.2680397669367797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34518993988129343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15612553438188367,0.32029263140795394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2550773566805127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2909241055678734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18634356775182734,0.0,0.0,0.0,0.0,0.21696673947890932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mr-Skyhighatrist,2018/04/13,"Help with proper dip form/stretching Hey all, does anyone have advice for a guy who wants to avoid sternum pain and even injury during dips? Are there any stretches and other exercises that can prepare the muscles and ligaments of the inner chest/sternum for some heavy/to failure dip sessions? Thanks!",7.0565094339622645,9.25757762264151,5.830330188679247,76.86172169811323,65.22641509433961,6.809433962264151,32.117924528301884,7.1686216300943375,2.29662641509434,246,10,36,2,4,73,46,53,0.201,0.7070000000000001,0.092,-0.7685,0,1,0,0,0,0,7,0,0,0,0,2,3,0,1,3,0,3,2,0,0,1,8,5,3,0,1,0,0,0,0,0,0,2,0,0,1,3,4,0,1,0,1,0,0,0,2,0,0,0,0,0,1,5,5,2,2,0,0,0,0,4,2,0,1,0,21,3,1,0.0,0.0,0.0,0.0,0.0,0.3729355326116236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2595292205879635,0.0,0.0,0.0,0.0,0.2668525215105457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33397693722928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2520705274312868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.377884960706716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25580616757598995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40609332844496576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.351364100997827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2251019697023135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Thalana,2018/04/13,"Can heavy lifting cause leg bruises? This past Sunday I gave my girlfriend's stepdad a hand moving a 300+ lb treadmill up their basement stairs then out the door. I did bang my legs a little off it but nothing intense from what I can recall. A day later I had the worst doms I've had in my shoulders and biceps. Come Tuesday I wake up and discover a large yellow bruise on my inner left calf, 3 thumb size yellow bruises on my right leg as well as a larger bruise on my right knee. I'm curious if the heavy lifting could be responsible as I've been fairly inactive since 2017 and it was definitely the heaviest thing I've helped lift. My first thought was leukemia but then I thought on how they were yellow, doesn't that mean the end of the bruising period? Maybe I didn't notice the initial bruising.",3.5932836538461537,5.351382568750001,4.255000000000003,86.47769230769234,73.3125,6.6730769230769225,27.30769230769231,7.321109707123232,1.4202211538461542,641,24,125,7,13,204,105,160,0.046,0.8590000000000001,0.095,0.7634,0,0,0,0,0,0,11,0,0,2,1,2,2,0,0,13,0,13,8,8,3,0,15,19,12,0,2,3,0,1,0,1,0,0,0,1,0,6,5,0,0,3,0,0,2,2,1,1,1,11,4,16,1,14,6,1,27,0,0,3,0,5,15,0,1,10,74,22,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22514235202049748,0.0,0.18879084320177494,0.0,0.0,0.0,0.17498504989099933,0.0,0.0,0.14134299588221946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19411472905222926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1864212439333857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1469013699294351,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23812291163880486,0.0,0.0,0.0,0.2196604435138323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22018023598453174,0.23873443200253275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23293721932396602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21029428496557864,0.2495202789529021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2092173503604332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3743306356552708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18129517049183785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14560318047452994,0.0,0.0,0.3479843242699949,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19705524012837072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,xplodingtinkftw,2018/04/13,"Has anyone tried out the Kooler from Stan Efferding? I'm interested in trying out Stans Kooler systems, but, the reviews on amazon are kind of shitty. Has anyone bought the 2.0 version and if so, how was your experience specifically regarding the leaks and poor construction quality. Thanks in advance for your input!",7.823333333333334,10.100167074074076,8.030555555555559,61.53250000000003,63.444444444444436,10.585185185185184,33.87037037037037,10.686352973137794,4.413125925925926,258,11,35,7,4,84,44,54,0.149,0.732,0.118,-0.6164,0,0,0,0,0,0,8,0,2,0,1,2,3,0,0,4,0,4,0,0,1,0,7,7,6,0,1,2,0,0,0,0,0,0,0,0,0,0,4,0,0,0,0,2,1,0,0,0,0,2,0,2,3,8,5,1,7,0,0,0,0,2,5,0,1,0,24,2,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5407374867362168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3782375804441589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4026574349299555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3559939022262281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5250472691589962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Throwaway212921890,2018/04/13,"Help - 2400 meters Hi, so I was wondering if anyone here can give me a tip in how to be able to accomplish 2400 meters in 7:30. The thing I am fairly fit, I can do above 20 pullups, push ups for days, squats and sit ups with ease, even as far as running goes, I can cover long distances, but at a slow pace, right now my 2400 meters are at the 11minute mark I need to bring it down to 7:30 in a month, I was just wondering is this possilbe? And do you have any tips on how to accomplish it? I am allready on a really low calorie diet, to try and burn excess fat and muscle that might be slowing me down, other than that can anyone help me with this? or is 1 month too short?",5.794899396378268,4.065479838028172,6.365090543259559,85.55908450704227,67.52112676056339,9.522736418511066,28.7364185110664,7.957251820313856,1.5307855130784709,515,12,120,5,7,169,92,142,0.022,0.8690000000000001,0.109,0.8852,0,0,0,0,0,0,19,0,1,0,2,9,1,0,0,6,0,17,2,1,2,0,16,22,12,0,2,4,0,0,0,0,1,1,0,0,0,8,6,2,0,2,0,0,3,0,1,0,0,2,0,12,0,23,17,0,30,0,1,0,0,5,19,0,5,7,81,20,2,0.2309979596680871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15708653383186108,0.0,0.0,0.0,0.0,0.32303828874002244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14897457400151293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1525719737671278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22159429167578407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3096661262750165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20442592522438527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2450523309029705,0.0,0.0,0.3687607351159624,0.0,0.0,0.17128206012936764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14798320800418602,0.0,0.0,0.0,0.0,0.19727099540513798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1534647801192333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1568324515103237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5010148670935994,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,upekarox,2018/04/13,"Would it be a bad idea to do two supersets that work the same pair of muscles one after the other? I'm making some modifications to a PHUL workout to start on, and I read in a comment thread that I should add one more shoulder, biceps and triceps exercise to each upper body day. As I organise it now, I'm not sure how to structure my assistance exercises. Which would be the best option: 1. Chest, Chest, Back/Lats, Back , Shoulders, Shoulders, Biceps, Biceps, Triceps, Triceps 2. Chest, Chest, Back/Lats, Back , Shoulders, Shoulders, Biceps Triceps (superset), Biceps Triceps (superset) 3. Chest, Chest, Biceps, Triceps, Back/Lats, Back, Shoulders, Shoulders, Biceps, Triceps 4. Any other suggestions?? Thank you! ",6.106942148760332,8.577749322314052,6.000074380165291,73.5964752066116,68.17355371900827,7.815206611570248,34.414049586776855,8.548686976883017,3.2925001652892565,552,27,81,9,10,173,71,121,0.046,0.8909999999999999,0.063,0.4714,0,0,0,0,0,0,46,0,1,0,2,5,4,0,0,6,0,6,30,28,2,1,15,11,4,0,3,1,0,0,0,0,3,2,0,0,0,7,4,0,0,1,4,0,0,1,1,0,3,0,0,5,3,10,6,5,10,0,0,0,0,3,3,0,2,7,50,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11414555499214366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7744099417317375,0.14014994795430288,0.0,0.0,0.0,0.0,0.17615099598251152,0.0,0.0,0.18644644970838575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10825107037705782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18948520590712595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11204294440550032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22748259358116946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16789806901514495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11880696656309887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1581991321228607,0.0,0.0,0.0,0.0,0.15453616445135135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1639676449108209,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1221987251888834,0.0,0.0,0.2384754071628596,0.0,0.0,0.0 fitness,raytian,2018/04/13,"If I'm completely out of shape, what can I do at the gym? I lost a good amount of weight solely through diet, very little to no exercise. If I climb a hill to class, I get extremely out of breath and I have to stop, otherwise I feel like my heart will jump out of its chest. I want to go to the gym constantly and make it my routine. What should I be doing there given that I have to constantly stop, even just climbing the stairs. edit: 280 Starting Weight, reached 190, but now 210 lb. 6'2""",2.510024752475246,3.8614280594059416,3.587215346534656,91.83052599009899,75.33663366336634,7.4262376237623755,23.51608910891089,8.07648339933343,1.0136227722772273,378,11,86,6,8,122,70,101,0.069,0.866,0.065,-0.1009,0,0,0,0,0,0,15,0,0,0,3,4,3,0,0,5,0,8,7,3,1,0,15,17,5,0,4,4,0,3,1,0,2,1,0,0,0,5,5,3,2,1,3,0,4,1,1,0,0,2,3,11,2,15,12,1,17,0,1,0,0,0,7,0,2,7,54,16,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2195132673216828,0.4524943500056695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13828237836851373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10586029343815632,0.14956906791228938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1093835986739535,0.0,0.11898589633338527,0.17560386733084274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2480963270591505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10228425408614712,0.20983686635600904,0.0,0.0,0.0,0.0,0.2285445973268851,0.0,0.0,0.0,0.1397515206195764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14818830695221494,0.0,0.0,0.3500739167417718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17274651546923858,0.12348780344563792,0.0,0.0,0.5098957996491388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Mateus_Faulkner,2018/04/13,"Getting My Macros Right Hi, macro noob here that is trying to cut for the summer. I'm a 25 year old male, 6 feet, weight around 191 lbs, trying to get to 175-180 lbs. I'm using the iifym.com calculator and got 1776 calories, 166 g protein, 117 g carbs, and 72 g of fat. Two things concern about these results. First is that the fat content seems kind of high. Also, using different macro calculators gives me different results. Is iifym's calculator accurate or there are there others that are better? Any advice is greatly appreciated. Thank you.",3.618235294117646,6.20138062745098,4.468392156862748,81.19376470588236,76.05882352941177,6.825098039215686,25.88627450980392,7.908726449838941,1.7243615686274514,432,16,77,7,10,139,77,102,0.033,0.875,0.092,0.7889,2,0,0,0,0,0,19,0,1,0,2,6,5,1,0,4,0,6,4,3,4,0,9,16,4,0,0,1,0,1,0,0,0,2,0,0,1,6,3,3,0,1,0,0,0,0,1,0,2,1,1,3,4,8,15,0,7,0,0,0,0,4,3,0,2,4,36,9,0,0.0,0.0,0.0,0.0,0.0,0.190124208543908,0.0,0.0,0.0,0.0,0.0,0.1555915489474979,0.0,0.0,0.0,0.13230916162040704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17320186127717788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1720747070149198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4065527725866554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16549475033433605,0.0,0.0,0.0,0.0,0.20330173626648587,0.18664206432152056,0.0,0.0,0.15560939286224185,0.21450582655978184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20556594760632416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20260688802805984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20416059905700087,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16615529910421314,0.0,0.0,0.0,0.0,0.0,0.1771223790727203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17912699587819195,0.0,0.0,0.1292586697314824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26419031177318364,0.0,0.1900592767937086,0.0,0.0,0.336079036537167,0.0,0.0,0.0,0.0,0.0,0.23692469127079094,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12529186134747738 fitness,Ruckus2118,2018/04/13,"Life and goals changing, need some routine help. A little background, I used to lift fairly regularly, I went from a 150 lbs teenager to eventually 225 at about 28 lifting off and on. I'm 32 now, still have a lot of the weight but not nearly the amount of muscle. I haven't worked out in about a year and not seriously for about 3. I have finally made peace that I won't be able to workout like I used to, and making it to the gym isn't going to be able to fit into my life right now with family and work. But I would like to continue to work on staying fit. I bought an oly bar, a bench, and weights for the bar for my garage. I have started working out about 3 exercises mon-fri while I do housework. I'm thinking of doing a pull, a push, and an accessory lift each day, varying what muscle group I'm hitting for each type. I also plan on doing a 5 to 10 minute HIIT at the end (punching bag at the moment but I can do some other stuff) My question is if their is a much better alternative routine I can do, and if I were to buy one more piece of equipment due to space constraints what should it be. I also hate to say this, but I won't be doing legs besides some squats twice a week. Thoughts? ",4.350531208499337,4.1700825657370535,5.556717131474105,85.02755909694557,69.95617529880478,8.127596281540505,28.28711819389111,7.554174236665415,1.4314189110225763,928,29,206,9,15,311,141,251,0.021,0.872,0.107,0.9594,0,0,0,0,0,0,27,0,0,1,7,10,5,1,0,18,0,24,8,1,4,0,36,40,17,0,5,8,0,2,2,0,4,3,1,0,0,8,14,4,0,3,5,2,4,6,2,0,2,5,3,20,3,39,26,10,35,0,0,0,0,5,17,0,7,15,142,28,6,0.2883044531722543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23055696704032175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12749093000899095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1524939418249888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0929662607318894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12767608610763684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13589389000577498,0.0,0.0,0.0,0.0,0.1579117181199328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08192503235826136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1423204798261511,0.0,0.0,0.0,0.0,0.09662219888215624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2036379614511833,0.14085099299953002,0.14447840118803015,0.0,0.0,0.0,0.0,0.0,0.12255306811112025,0.0,0.13640032225081736,0.09622273060662404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1059684729085762,0.1068870494673825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0976812794237066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16148348456333422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12310521387016797,0.0,0.11463563642800577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10203168792509923,0.15364709347675862,0.11512015436070333,0.0,0.0,0.0,0.16501981132306892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09236692618459298,0.0,0.11444076594942308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2490024807709479,0.0,0.0,0.0,0.0,0.115630221039124,0.3510771542919111,0.0,0.13363055824469833,0.0,0.0,0.0,0.0,0.0,0.4197781511977323,0.0,0.0,0.10240160583735218,0.0,0.0,0.09282930770506814 fitness,EarthToKepler,2018/04/13,"/r/Fitness, I need your opinions and advice about my cardio routine and the way my body responds! Thank you in advance. A little bit of background: A couple of months ago, I decided to add cardio into my daily routine, as well as bodybuilding (been bodybuilding for 5 years). I’m doing a 30 minute - low to moderate intensity workout (multiple different exercise, not just jogging), and I aim for 2 days on, 1 day off and repeat. (Can do 2 days easy) The problem is that the 3rd day my hamstrings, Quads, Glutes, Calves and Abdominal muscles just feel beat up and will need to take 3 days off from cardio all together. It doesn’t feel like doms, I can’t really describe it but it feels like if I did just continue when I feel beat up, I wouldn’t be able to do 10 minutes. The routine is relatively easy for me but still enough that I need to push myself. My heart and lungs keep up, theirs no issue there; during the first 2 days of the routine I do, my muscular system keeps up too relatively well to, like I could do it 10 X over. What should I do? How can I improve? I’m at a loss! Thank you in advance. ",3.0072929292929267,4.656384254545458,4.516666666666668,84.44944444444445,74.63636363636364,7.616161616161617,26.767676767676768,8.344100000000001,1.8030101010101005,856,32,173,15,18,286,131,220,0.043,0.835,0.122,0.9512,1,0,0,0,0,0,37,0,3,1,6,12,10,0,0,10,0,19,8,4,1,1,33,33,14,0,8,7,0,4,3,0,3,4,0,0,0,7,9,0,2,5,3,0,4,5,3,2,1,2,4,24,7,28,26,3,34,0,2,0,0,5,14,0,2,17,113,31,0,0.1341034332053868,0.0,0.0,0.0,0.0,0.13104432287349346,0.11887460219842345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1464062165755938,0.1489586828362255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1070706793188272,0.14838289815369565,0.0,0.5189137219034801,0.0,0.0,0.0,0.0,0.14010954523883204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13856469460847662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2712269007438677,0.19160703895412254,0.0,0.0,0.0,0.1140683117777314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15891321403123984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1399691431006643,0.0,0.2383945862270153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19654849091428467,0.13440687030778534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1070400809631582,0.0,0.0,0.2983079895100864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1283188745133023,0.0,0.0,0.0,0.0,0.0,0.0,0.08591009322603059,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1070951749862885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10082909239226784,0.0,0.0,0.24692884786210315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10644506327742066,0.0,0.0,0.24115018325304974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08635821423050387 fitness,batmanthegroomer,2018/04/13,"Advice for eating better when I have no choice but to eat out? Short story is my husband & I live with his mother. She's a hoarder and we've been trying to help her but it's uselss. We're planning to leave around Oct/Nov but there is no working fridge/stove in the house. We're trying to get healthy and lose weight (have a gym membership and are three months regular Mon-Thurs) but food is a HUGE problem. We have no choice but to eat out and our hours are unusual so most of the time we're stuck with 24 hour stops like Wawa and Sheetz. We've been (less than a week) trying to keep to 2,000 or less a day (minus Friday cheat days) but he doesn't seem to be seeing any difference at all--in overall 'feeling good' not just weight loss (since building muscle may make it seem like he's not losing/gaining weight even though it's less fat). So... Any tips on how to try and eat better/healthier for the next 6/7 months while we're in this pickle? (One last thing just because I don't want the discussion derailed. Mother-in-law is LOADED. She hoards money like she hoards trash. She is refusing to buy a new stove/fridge because she doesn't want one. We've sunk over $50,000 of our own money to try and help her and it's all gone to shit. It may be petty but we're refusing to buy her a stove/fridge even if it means helping us as it would cut into our own house funds and just make more work for us as she'd likely fill them with shit and break them like she did the old ones.)",2.9537019839594763,4.051104961165051,3.397138032925284,94.63558885605741,73.8220064724919,6.409511748979878,20.554523709019282,6.498293943080001,-0.01925450963838493,1159,22,266,8,23,360,168,309,0.156,0.722,0.122,-0.8549,0,0,0,0,0,0,44,6,0,2,6,12,14,4,0,12,0,22,11,3,3,1,51,35,27,0,5,14,2,4,5,0,3,1,0,0,0,9,18,9,4,4,1,5,2,8,7,0,4,5,5,23,7,33,24,8,29,0,2,1,0,29,11,2,7,20,146,32,2,0.0,0.0,0.0,0.0,0.0,0.0901495130752701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09995713939157136,0.0,0.12547172805426618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08212559346045663,0.0,0.0,0.0,0.0,0.0,0.11247432930339823,0.0,0.0,0.0,0.0,0.16318228140192131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1189923590530378,0.0,0.0,0.0,0.0,0.09638576478182627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3775953755946606,0.0,0.0,0.0,0.0,0.0,0.1218657559896386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.046646379825585,0.0,0.0,0.0,0.0,0.0,0.11155386832280463,0.0,0.0,0.0,0.048198892377106325,0.0,0.0,0.07737825419066577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18550767705453836,0.0,0.0,0.0,0.18170315722319508,0.2128973933165464,0.0,0.0,0.0,0.0,0.0,0.08199956853107207,0.0,0.0,0.0,0.07519929960659237,0.0,0.09768363521541963,0.0,0.0,0.0,0.2253531523160946,0.0,0.08146194685453287,0.0,0.0,0.10320859626508497,0.0,0.0,0.0,0.0,0.1231604844517493,0.0,0.0,0.10049161995561608,0.0,0.0,0.0,0.0,0.0,0.0,0.14727247952101927,0.0,0.0,0.0,0.0,0.08909946038034268,0.09811314510678128,0.0,0.0,0.0,0.0,0.09680502412134202,0.0,0.18754103557203894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08827459139079379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07351447098720834,0.167969101361982,0.0,0.0,0.18939475168786984,0.07631343840950898,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07712845089035543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06128943928967991,0.0,0.0906390584316572,0.0,0.053794032568672254,0.0,0.0,0.0,0.0,0.3131719541130397,0.0,0.0,0.0,0.22194033715357314,0.0,0.0,0.0,0.10882756501553738,0.0,0.07400057112628335,0.337021451142102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1343239797338835,0.0,0.0,0.06553457433631159,0.0,0.0,0.0 fitness,jose-bro,2018/04/13,"Do you still take night time protein when you’re already over your daily calorie limit? I take casein with soymilk before bed but sometimes I’ve already hit my calorie max for the day (on a 20% deficit). In this case, do you all still take the casein? How about if you have/haven’t hit your protein goal for the day? ",2.6526344086021503,4.950151145161293,2.523870967741935,95.37247311827957,77.87096774193549,4.133333333333334,26.46236559139785,3.1291,0.3075720430107536,249,10,50,0,6,74,44,62,0.0,1.0,0.0,0.0,0,0,0,0,0,0,9,0,5,0,2,5,0,0,0,4,0,2,0,0,1,1,6,7,4,0,1,2,0,0,0,0,0,0,0,1,0,1,1,0,1,0,0,0,0,0,0,0,0,0,0,7,0,7,5,1,10,0,0,0,0,5,3,0,1,7,28,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5337743099047815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2057962793366808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31194609407399937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2269595575751701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23919553471774435,0.0,0.0,0.0,0.38628296135932416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5455226214268487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14102450340367814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Buncatny,2018/04/13,"I have the SAME measurements as one of my fitness idols.. but look nothing like that She’s not my idol idol however we have the exact same measurements Waist: 24in Hips: 35in Butt: 39in (Her Instagram: elizabethzaks ) Why doesn’t my mass look the same ? I don’t get it .. what am I doing wrong. It’s been a year into working out but my butt doesn’t look like that :( . I look rather thin yet I have the same measurements . Any tips or advice ? ",0.9603370786516868,3.271068910112362,2.2001011235955046,95.14082584269664,84.61797752808988,6.256629213483146,19.0123595505618,7.554174236665415,0.4367878651685389,339,9,76,6,10,108,57,89,0.157,0.825,0.018000000000000002,-0.9207,1,0,0,0,0,0,17,1,0,0,1,2,3,0,0,5,0,9,4,4,0,1,13,14,4,0,1,5,0,1,2,0,0,0,0,0,0,5,3,1,0,0,0,0,0,4,1,0,1,1,5,12,2,4,13,4,7,0,0,4,2,3,5,2,1,4,46,17,1,0.0,0.0,0.0,0.0,0.0,0.2286670366028961,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15913146534500872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1222579857776098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2286461047713786,0.0,0.0,0.0,0.7860212597162571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22453416646064928,0.0,0.0,0.0,0.15856788492353513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21115316971626805,0.0,0.0,0.0,0.0,0.1703584708483606,0.0,0.0,0.0,0.25584779865291224,0.0,0.15069158664332866 fitness,lifestuff69,2018/04/13,"Is There a Reason People Don't Advocate 4x5 or 5x5 Programs for Non-Compound Lifts? I just started lifting weights again, and while I understand adding repetition variety for contrast, it seems like a lot of the 4x5 and 5x5 workout programs out there recommend these sets and reps for compound lifts but don't give very many \(if any\) specifics for other exercises. In theory, wouldn't using a 4x5 or 5x5 method be a good thing for all exercises in the early stages of training and work similarly to compound lifts? What do you think, am I missing something?",12.191764705882356,9.094720823529414,10.666764705882354,64.00544117647061,56.450980392156865,13.729411764705885,47.068627450980394,11.698219412168324,5.456933333333333,452,22,76,9,4,141,71,102,0.029,0.8909999999999999,0.081,0.6237,0,0,2,0,0,0,13,0,1,0,1,4,3,0,0,6,0,7,3,0,2,1,18,14,9,0,2,5,0,1,1,0,1,2,0,0,0,5,5,1,0,4,3,0,0,3,1,0,0,0,1,4,2,11,12,2,10,0,1,0,0,2,3,0,5,6,48,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18925650066990335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26697489076863623,0.0,0.2334284837415813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13596544714465073,0.0,0.0,0.0,0.0,0.0,0.0,0.2366044051209905,0.0,0.0,0.0,0.2821569281228933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19294119369602605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28614322212521875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2533578267981473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21425228445272415,0.0,0.0,0.19698525052934296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18489304304422408,0.1783261892957622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28972464206623016,0.0,0.2403656013860136,0.0,0.2296302341773287,0.0,0.0,0.0,0.33889972125173806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20260888053996512,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jbosss93,2018/04/13,"Noob/beginner gains after a few years of ""lifting""? Keyword ""lifting."" Ive been working out consistently for about 3 years. It was till about a year and a half ago that I realized I pretty much wasted 1-2 years of gains bc I was messing around in the gym without an actual program and focusing on a lot of isolation crap (lateral raises, curls, etc.). The past year I've made the most progress in looks and strength by running 531. I'm currently 5'11"" and 170 lbs, around 10-12 bf. My lifts are Squat 315, Bench 250, Deadlift 380. I know I still have somewhat of some linear progression left, does this mean I will also be able to gain a bit more muscle than a typical intermediate lifter? I currently look okay but with a shirt on most people may not be able to tell I even lift. My main question is do I still have the potential to put on like 10-20 lbs of muscle the next 10-12 months? I know most males can naturally gain 40-50 lbs of muscle in their lifetime. What is everyone's thought? My natty goal in like 2-3 more years is to be around 185-190lbs at 10% bodyfat.",4.00708527131783,4.943319413953488,4.983255813953491,84.86434108527133,71.13953488372094,8.524031007751939,28.286821705426355,8.841846274778883,2.0044635658914727,834,30,176,15,15,273,141,215,0.028,0.847,0.125,0.9559,2,1,0,0,0,0,36,0,0,1,9,9,6,1,0,13,1,17,2,2,1,0,26,25,7,0,0,3,0,0,2,1,2,0,0,0,1,4,9,0,0,6,1,0,2,2,2,0,1,5,2,15,4,31,15,13,32,0,0,2,0,5,13,1,8,19,102,19,3,0.2712530807838144,0.0,0.1323519390588436,0.0,0.0,0.0,0.12022474482024485,0.0,0.0,0.0,0.0,0.10846049535088877,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.362209126335471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14806905514197133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11868769946808512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1512594437938175,0.0895800508044882,0.0,0.0,0.12959697149216834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14907359931787592,0.0,0.0,0.0,0.14735863297370855,0.0,0.0,0.13252055374862612,0.0,0.0,0.0,0.2277842710243059,0.0,0.0,0.11530483459021787,0.0,0.1283331118313783,0.0,0.0,0.0,0.14773706276954113,0.0,0.0,0.0,0.0,0.0,0.0,0.1082558105881486,0.0,0.09970111257779816,0.0,0.0,0.0,0.14424036435634724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12947087926700274,0.09402636613372932,0.0,0.0,0.0,0.0,0.0,0.0,0.13798095019998327,0.0,0.0,0.0,0.1363421333956835,0.1519327648308605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2166230607058429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11854357428427692,0.0,0.0,0.0,0.0,0.0,0.0,0.10767232343960163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13073914509341816,0.0,0.09873773670960843,0.0,0.0,0.0,0.0,0.0,0.524034271929554 fitness,BeanTownBopper,2018/04/13,"Going for a Squat PR - what advice do you recommend? I'm going to be going pretty heavy, trying to hit 3 plates. I normally do 2 plates or so for 2-3 sets of 10-12 reps in addition to other hypertrophy exercises. My form is decent. I have about 4 days to prep. What do you suggest food, sleep, water, stretching, etc. wise? I have been going light on working out the past few days, trying to rest up. ",1.3676851851851843,3.417175197530866,3.9464043209876567,84.80256944444447,80.9753086419753,6.519135802469138,20.001543209876548,7.6454224807358475,0.7903691358024694,305,8,62,5,8,107,60,81,0.0,0.8809999999999999,0.119,0.8466,0,0,0,0,0,0,17,0,2,0,1,2,1,0,0,2,0,8,4,1,0,0,4,14,2,0,1,1,0,0,0,0,0,1,0,0,0,3,2,2,0,0,1,0,4,0,0,0,0,1,1,6,1,13,11,4,13,0,0,0,0,3,5,0,1,3,38,9,1,0.0,0.0,0.0,0.0,0.0,0.2385945415579073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31493156633523384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2723077517675675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2952444573856727,0.0,0.0,0.0,0.0,0.0,0.5550568251219714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2392291864955759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2330824652550303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2484028857525515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2443406463106196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3315430833575618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17775452840261244,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Lemonyclouds,2018/04/13,"Underweight female looking to bulk. Critique my routine/plan I’m doing the Thinner Leaner Stronger (5 day split) which just doesn’t seem like enough volume for me. I'm not very strong, and I’m aiming for hypertrophy. I’m also quite underweight and really want to gain badly-needed muscle. I’m eating at a surplus currently (200-250 cals) but I’m suspecting that I’m not training hard enough, so I’ll gain quite a bit of fat. I’ve put on 2 lbs already, but I was very thin to begin with so currently I am quite lean (not sure of body fat, but abs are slightly visible). I weigh 100 lbs, 5 ft 5 in, F, 20. My numbers are honestly really shitty, but I’m just starting out. I literally have been on this program for a few weeks. I can bench 45# for 5 reps, I can deadlift 80 lbs for 8 reps, overhead press is only 30 lbs for 8 reps (pathetic). I’m absolutely horrible at squatting, so I don’t really know what my max would be. I can squat the bar, obviously. What do? Here is my routine DAY 1: Incline Barbell Bench Press –Warm-up sets and then 3 working sets Incline Dumbbell Bench Press –3 working sets Flat Barbell Bench Press –3 working sets Optional: Dip (Chest Variation) –3 working sets Day 2: Barbell Deadlift –Warm-up sets and then 3 working sets Barbell Squat –3 working sets Barbell Row –3 working sets One-Arm Dumbbell Row –3 working sets 3 to 6 ab circuits DAY 3 SHOULDERS & CALVES Seated or Standing Barbell Military Press –Warm-up sets and then 3 working sets Side Lateral Raise –3 working sets Bent-Over Rear Delt Raise –3 working sets Calf Workout B DAY 4 ARMS & ABS Barbell Curl –Warm-up sets and then 3 working sets Close-Grip Bench Press –Warm-up sets and then 3 working sets Alternating Dumbbell Curl –3 working sets Seated Triceps Press –3 working sets 3 to 6 ab circuits DAY 5 LEGS & BUTT Barbell Squat –Warm-up sets and then 3 working sets Leg Press –3 working sets Romanian Deadlift –3 w orking sets Hip Thrust –3 working sets Calf Workout C",2.648251689189188,4.928990739583334,3.975796734234233,85.04313344594595,77.80208333333334,6.443018018018018,29.909628378378372,7.534196372845213,2.024014864864865,1540,75,291,22,37,505,178,384,0.06,0.8809999999999999,0.059,-0.2903,2,0,0,0,0,0,57,0,0,0,24,7,4,0,0,5,0,17,14,11,0,2,28,32,23,0,2,10,0,10,1,0,1,2,0,0,0,5,10,5,0,3,3,0,1,5,0,0,0,2,11,13,4,20,28,4,53,0,0,1,1,0,8,1,3,19,92,18,19,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07247829487085031,0.05252338934818153,0.0,0.21348916890790984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0717043436735087,0.07295444713392335,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25414472638226315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06720590729341107,0.0,0.0,0.0,0.13572771314790305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.058835390105737226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03609540355304788,0.0,0.0,0.0,0.0,0.0,0.0,0.03208739098349817,0.0,0.0,0.0,0.055153730930767336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.048700069119766265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.044505719667127484,0.04995175996115472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06602543104506027,0.0,0.2095727711983143,0.0,0.0,0.12622674761604433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05979160013023505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0464878605885278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06190158213868474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1083839351896704,0.038739114502573335,0.0,0.0526836486272137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8606703324747547,0.0,0.0,0.046656403250946936,0.0,0.0,0.0 fitness,stickywickybob,2018/04/13,"Can deficits between 900-1200 cals mess you up and deliver unwanted results? My TDEE is 2700 (because i weight lift 5 times a week for 50 mins) according to tdeecalculator.net. My bmr is 1780 and my bodyfat % is 28% for a 5'9ft 21yr old male. Ive been eating 1500 cals a day. Many have told me its unhealthy, many have told me its doable. Those who told me its unhealthy say that it will make me more fat and make me lose muscle mass. Those who said its doable say that i have nothing to worry about on a 900-1200 deficit at my body fat % and only to be concerned at low bodyfat %s about muscle loss. So im at a loss and don't know who to believe. Can anyone help me figure whats right here? Will a 900-1200 deficit fuck me up and make me fatter and make me lose muscle at 28% bodyfat? Or will it not? Is this true? ",3.080333333333332,3.866130817647061,3.7479411764705897,93.424068627451,73.17647058823529,6.6078431372549025,24.75490196078432,6.42735559955562,0.5139019607843139,629,18,146,4,12,199,96,170,0.185,0.769,0.047,-0.9713,0,0,0,0,0,0,24,0,1,0,4,4,8,1,0,6,0,16,6,3,5,1,18,26,9,0,1,2,0,1,0,0,3,2,3,0,1,15,7,4,0,2,0,0,0,2,7,0,0,5,4,17,1,16,17,1,15,0,5,0,1,12,10,1,1,5,81,32,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1074767895856824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09369947761236813,0.0,0.0,0.1731772180065625,0.0,0.0,0.0,0.1707358617210254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0991294809418892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15728250908981714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14210133880628106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10302779037520912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16603191565775716,0.0,0.0,0.0,0.0,0.0,0.08447435450349862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3439217327202888,0.0,0.0,0.0,0.0,0.41040735702405057,0.3116732611801469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14748777032471233,0.0,0.1612915630900035,0.0,0.0,0.11690249349424295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13126650309604204,0.14621229866687166,0.2444708660343768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0896288563188617,0.0,0.0,0.4406261294757563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12329595384998038,0.18717594857278605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1560987805983242,0.0,0.0,0.0,0.0,0.0 fitness,radavocado,2018/04/13,"advice for a vegan on a cut? hey, so i am basically a beginner at lifting. i kept my calorie intake normal for a few months into training and then started a bulk afterwards. i am very satisfied with the results it had on my lifts, however, i'm getting to the point where there's enough weight gain that i want to start cutting. any advice for a vegan on a cut? i've found it hard to find plant-based, high protein meals that are also low carb, but i want to keep my protein intake up so my lifts don't suffer. ",3.9231428571428566,4.514145885714285,5.656190476190478,81.22714285714288,71.09523809523809,8.666666666666668,28.333333333333336,8.841846274778883,2.1297619047619056,398,14,81,7,7,137,71,105,0.07400000000000001,0.812,0.114,0.7079,1,0,0,0,0,0,12,0,0,0,1,5,5,3,0,9,0,5,2,0,1,0,12,14,6,0,3,1,0,2,0,0,0,0,0,0,0,4,3,2,2,2,0,0,0,1,5,0,0,3,2,9,0,14,11,2,16,0,2,0,0,1,10,0,0,6,51,13,0,0.0,0.0,0.0,0.0,0.0,0.4476765511226226,0.0,0.0,0.0,0.0,0.0,0.18318205911309887,0.0,0.0,0.0,0.15577108672741768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2366839067479725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20935995879233588,0.0,0.0,0.25115638809818525,0.0,0.0,0.11967626430382013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20519597158602887,0.0,0.0,0.0,0.0,0.0,0.0,0.2420182446976495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2036022313447393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18283636111322787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22443366985454996,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2165391193814836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3242647564085287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18900143982722492,0.2702152641276637,0.0,0.0,0.2789377257010504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Defeliu,2018/04/13,"Workout routine for basketball Hello, I’m not very good at making my own workout routine but my routine was gonna be something like this. In the morning I would stretch, run, take my bike to a park, practice for a while, then do jump rope workouts, and finally ride back. Then, in the afternoon, i would do my afternoon run, use agility ladder, use pull up bar, and finally plyometric box workouts.",5.8920270270270265,7.070236040540543,6.287405405405406,76.34543243243247,66.97297297297297,9.163243243243244,39.12432432432432,9.3871,3.9371275675675683,313,18,54,6,5,101,53,74,0.025,0.929,0.046,0.3482,0,0,1,0,0,0,14,0,0,0,0,1,2,0,0,4,0,6,1,0,3,0,9,12,6,0,2,2,0,0,1,0,3,0,0,0,0,1,2,1,0,0,6,0,5,1,0,0,0,1,0,6,2,7,7,1,18,0,0,0,0,1,5,0,0,9,33,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20835353685973826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5936526329895764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22727059821607135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13237865411270688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1808696595102735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20860027052498328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20373017596123572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4680494268903485,0.0,0.2235725471607543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3849681559511283,0.0,0.0,0.0 fitness,feastbeast58,2018/04/14,Do you see more progress in the last few weeks of cutting than in the first months? I started around 25% BF and have cut down to around 15%. Will I start to see more visible change and definition because I have less subcutaneous fat coevering my muscles?,6.391249999999999,7.094363958333332,6.137500000000002,79.55750000000002,65.66666666666666,9.733333333333334,34.75,9.725611199111238,3.119575000000001,202,9,40,4,3,63,38,48,0.081,0.856,0.063,0.2151,0,0,0,0,0,0,5,0,1,0,2,2,2,2,0,2,0,4,1,1,0,0,4,8,2,0,0,0,0,0,0,1,1,1,0,0,0,0,4,1,0,0,0,0,0,0,2,0,1,0,2,5,0,9,7,4,11,0,0,2,0,2,5,0,0,6,27,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5167044506558819,0.0,0.0,0.0,0.0,0.0,0.1769119226017646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3070082119029798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24685610601230595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2365633607971456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23164625794843774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4625263909355262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41083030174769203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23279237836155514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Veryanticuck,2018/04/14,"26 pounds (12kg) body transformation from 17-19 year old Hey guys :) just wanted to share my progress with you. Im 19 years old and this is my 1.5 years of progress from wroning out: https://imgur.com/gallery/Dyl1V The first 2 pictures are from summer july 2016 and december 2016, where my weight was about 60-62kg. It was in january 2017 I started working out. And most importantly, taking diet seriously. The last picture is 1 month ago in march. My weight today is around 73kg. (Sorry for the bad pictures) My working routine has never really been specific. As I was very light weight in the beginning I mostly started out doing weighted chinups and sometimes I would bench or use machines in the gym. I eventually installed a pull up bar at my home and did pull ups every day. My gains in the beginning were great and I probably put on 0.8-1kg of weight on each month (or less). It is only till recently (4-5 months) I started doing more compound exercises like bench squats and deadlift (I follow the nsnuns program) and I can definetely feel a structured program with compound exercises is better for developing strength and getting bigger in my case. My lifts are not very impressive tho: Bench PR: 100kg Squat pr: 115kg Deadlift: 125kg Diet: I consider myself a hardgainer (and no I dont believe in endomorphs or ectomorphs etc.) I never really counted my macros or calories although I do aim to get around 110 grams of protein each day. Eating was very hard for me in the beginning as I have always been extremely underweight and small due to bad eating habits. My post workout meals would always be a bowl of pasta or a chicken sandwich or baked beans. Also, before going to bed in the beginning I would always take a table spoon of peanut butter and eat it with a glass of water to get enough calories. I still do this today sometimes. Otherwise I never really ate particularily ""clean"" as it often would mean that I wouldnt be able get enough calories throughout the day. However, it is worth mentioning that I dont eat sugar products like cakes and cookies, and most of the ""shit"" I eat is either stuff like pizza and burger. Also I would describe this entire process as a ""lean bulk"" as my bodyfat% only increased slightly and I am more lean now than in the beginning imo. The fact that it was a lean bulk and not a dirty bulk is due to the fact that I suck at eating and even today I work hard to get 3200 calories each day. Finally, if I can go back in time and say something to myself, I would definetely say to myself that diet is probably the most important thing when it comes to bodybuilding and tracking your weight is extremely important. Thanks for reading and have a great day:) ",5.2900683624801275,6.805687641176476,5.79665606783254,78.05387122416536,68.66666666666666,8.572337042925279,30.646528881823002,8.994212911058018,2.6728055113937472,2147,86,378,39,37,692,254,510,0.04,0.856,0.104,0.9835,1,0,1,0,0,0,70,0,2,0,9,14,15,2,0,26,0,42,28,2,1,5,65,68,39,0,9,11,0,9,3,0,7,2,2,4,1,17,33,24,0,2,6,1,8,9,5,0,1,10,14,44,10,57,49,15,76,0,0,0,0,8,25,2,12,45,247,61,6,0.06290140517437337,0.0,0.0,0.0,0.0,0.0,0.05575830043346818,0.0,0.0,0.0,0.0,0.10060446198458928,0.15701702409476165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11199117295502803,0.0,0.0,0.0,0.04836729790706705,0.10504009185430477,0.0,0.0,0.05352446289598963,0.07086834360985217,0.0,0.055631181248260934,0.0,0.06986928104198621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0541839908866732,0.0,0.0,0.0,0.0,0.0,0.0,0.2028310131702739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14743995679828928,0.0,0.0,0.3861830450784052,0.0,0.0,0.0,0.129987932301214,0.07015169400496626,0.041545784880392685,0.0,0.05299714677476928,0.0,0.0,0.0,0.0,0.0,0.03180484043191944,0.0,0.0,0.0689054147721312,0.0,0.053503903108124265,0.0,0.0,0.0,0.0,0.16431694021926166,0.0,0.07149663624809495,0.0,0.0,0.13869804253242835,0.0,0.06228228046746352,0.0,0.0,0.11269460788227012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06309523805698834,0.0,0.0,0.0,0.0,0.0,0.06794431152364418,0.0,0.0,0.0,0.0,0.0,0.0,0.05127304055582792,0.0,0.0,0.0,0.0,0.0,0.09219134788649427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06851807041369642,0.0,0.0,0.0,0.0,0.0,0.0,0.15062190448732424,0.0,0.0,0.0,0.14554032425730892,0.0,0.0,0.0,0.0,0.0,0.0,0.13200888715049527,0.0,0.0,0.09567870616196834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06024215860268858,0.0,0.13563670713581985,0.0,0.0,0.06323328568493136,0.0,0.0,0.06291842718793449,0.0,0.12088875251170687,0.0,0.06210754912763133,0.0,0.0,0.0,0.0,0.10004344414440132,0.0,0.0,0.0,0.0,0.0,0.0,0.06456738849401332,0.0,0.0,0.0,0.0,0.0,0.0484245747878461,0.1244221962044418,0.07041297327881954,0.13356581500253148,0.0,0.05023314342531205,0.0,0.0,0.0,0.07200705989532005,0.0,0.0,0.0,0.0,0.09458805702933493,0.0,0.0,0.057911162814254624,0.0,0.0,0.04178889860389368,0.0,0.0,0.0,0.03667831519687802,0.0,0.1788695317111445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05432661812906344,0.0,0.15570074051076396,0.037100878491057664,0.0,0.0,0.4595817945910258,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1373789163571913,0.0,0.0,0.2681001210383657,0.0,0.0,0.1215193278861572 fitness,DemosthenesTheGreat,2018/04/14,"Looking for Suggestions for an Odd Shift Schedule I work 12 Hour shifts with days of 2 on, 2 off, 3 on, 2 off, 2 on, 3 off. This schedule it not remotely conducive to a solid lifting schedule because my typical M,W,F program is borderline impossible because after my 12 hour shift, I commute home, then sleep for 8 hours, then might start on my off day or onto another shift. What are your suggestions to have a consistent lifting program? ",11.914642857142859,7.291895464285716,11.6252380952381,61.58642857142861,58.64285714285714,15.009523809523811,51.80952380952381,12.45797560212912,6.362909523809524,345,20,61,8,3,116,56,84,0.032,0.947,0.022,-0.1779,0,0,0,0,0,0,13,0,1,0,1,0,0,0,0,3,0,4,1,1,0,0,4,6,3,0,0,2,0,0,0,0,1,0,0,1,0,3,1,0,0,0,0,0,0,1,0,0,0,0,1,6,0,17,5,0,21,0,0,1,0,3,9,0,2,12,37,9,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2482098865295011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2885910570693492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30531527411610165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23743829409630604,0.0,0.6993316591525879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19877583199178472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2511107015539117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2368798157458187,0.0,0.0,0.0,0.0,0.0,0.16754375470269112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1723268746799811,0.0,0.0,0.0,0.0,0.0,0.0 fitness,cadams77,2018/04/14,"Should I split muscle groups into days? I've worked out with some dumbbells, bench, and pull-up bar in my place off and on for years, but I've never gotten super serious about it. I'm wanting to change that and get into a long-term routine. My previous workouts involved doing chest, biceps, shoulder, triceps, and back all in one day three times a week. The routine included two or three different exercises per muscle group and I would do three sets of 8-10 reps with as much weight as I could consistently. I would get through this routine in around an hour and felt good afterward. However, now that I am looking into dumbbell routines online I see most of them splitting muscle groups into different days and only working out each muscle group once a week instead of my three times a week. My question is, should I keep to my routine of doing all muscle groups in one day three times a week or split them up and do a couple muscle groups in one day three times a week? TLDR; What is more effective, working all muscle groups per day three times a week or splitting it to two muscle groups per day three times a week?",7.839936575052852,7.025276511627908,7.290401691331925,77.60659619450318,62.95348837209302,9.67864693446089,33.498942917547566,8.575989854853784,2.608441860465117,890,30,164,10,11,278,109,215,0.037000000000000005,0.913,0.05,0.585,3,0,0,0,0,0,23,0,0,2,5,5,3,0,0,11,0,12,7,4,1,4,38,21,14,0,6,4,0,2,0,0,4,1,0,0,0,6,18,2,1,3,3,0,0,1,1,0,13,2,4,14,2,29,14,8,43,0,0,2,0,12,16,0,6,26,109,20,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08829236265746708,0.0,0.0,0.0,0.0762642786014464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10492063828655092,0.0,0.0,0.0,0.0,0.07918817786337136,0.10974219464778563,0.0,0.447746022488466,0.0,0.0,0.0,0.0,0.20724664603445306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09522957797710063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10363624556324846,0.0,0.0,0.08318854808755191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09767357761184267,0.0,0.0,0.0,0.0,0.0,0.0,0.08815687457999632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08777230757685588,0.08328729179914895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07290964928022453,0.0,0.07649471383351407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10562482125469727,0.201623396899485,0.075431829135695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10362332301722653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11110572702334737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0790346353612621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34700039528951965,0.0,0.0,0.0,0.0,0.0,0.0,0.19377138870616947,0.0,0.0,0.0,0.0,0.0,0.05849968586289396,0.0,0.5569006555941931,0.12077607370923485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21661544895810286,0.0,0.0,0.1409110646290893,0.0,0.0,0.06386948949940756 fitness,atom386,2018/04/14,"Squat Rack or upper body rack? Short and sweet: small gym one squat rack 20 minute limit 2 dudes (40 mins) ahead of me All upper body, bench /ohp/ other shit We don't have barbells (someone fucked up, rule change) So I kind of get it. But we have dumbells up to 120 lbs. I use those, obviously. Make me feel better: Is what they are doing worth a shit? Am I doing this wrong? /rant",-0.12987012987013102,2.1936967922077955,1.085454545454546,99.74818181818183,94.06493506493507,3.31948051948052,12.194805194805195,4.851557810540192,-1.5399246753246754,291,4,65,1,11,91,63,77,0.18,0.731,0.08900000000000001,-0.8740000000000001,0,0,0,0,0,0,18,2,0,1,3,1,7,3,0,1,0,8,5,4,2,2,11,13,4,0,0,2,0,1,0,0,0,0,0,0,0,5,3,0,1,1,1,1,0,1,4,0,1,0,2,8,3,6,13,1,8,0,0,0,1,3,6,3,1,2,34,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2139816713635942,0.0,0.5374951672378615,0.0,0.0,0.0,0.0,0.0,0.0,0.2559469018088785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12233522208891234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22367527857505853,0.1264068556968438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2519496402586453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16150090611875084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16394894468606472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4967084068869517,0.0,0.0,0.0,0.0,0.2050001525271844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20896375532475564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26453008823082297,0.0,0.0 fitness,Kruppstahlterminator,2018/04/14,"Can you ever get a visible sixpack after being fat? I'm male, 25, lost a lot of weight (99 kg of pure fat down to 85 kg after building muscles) and there's a lot of loose skin left, wobbling around. The muscle mass on the stomach is very noticeable, I can feel the muscles easily. But my skin type is very bad, I get stretching marks easily and look disgusting, as if I would've been pregnant. I guess loose skin will never fully retract again?",5.942386363636363,5.703422102272729,6.560363636363636,79.37554545454545,66.61363636363637,9.312727272727274,31.236363636363638,8.841846274778883,2.4461290909090905,347,12,67,5,5,114,64,88,0.16,0.787,0.053,-0.8642,0,0,0,0,0,0,13,0,1,0,1,4,3,1,0,6,0,7,7,6,0,3,12,14,5,0,1,2,0,5,0,0,1,2,0,0,1,0,3,3,0,1,0,0,0,1,3,0,0,2,6,6,0,10,10,2,11,0,1,1,0,2,6,0,4,5,39,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2131728470684374,0.0,0.0,0.0,0.0,0.19994161009371786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21660800110805198,0.0,0.0,0.0,0.0,0.0,0.0,0.12107969238168825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2502190774066117,0.0,0.0,0.0,0.0,0.0,0.2637955016528546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2601772598796232,0.0,0.0,0.0,0.0,0.0,0.0,0.20108861721510127,0.0,0.2614021616707697,0.4071657738560669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1846886349257355,0.0,0.0,0.0,0.0,0.0,0.2726302228356673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3951641219517903,0.0,0.0,0.0,0.29160143318656145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17010765102618494,0.0,0.0,0.0 fitness,SamsThoughts,2018/04/14,"Missing a day from the gym Hello, workout buddies. I want came to ask on whether I should miss out on a day of work in the gym. I usually work out 3 days a week and have built a pretty good physique on me as well. I have been active for at least 3 years but I only started hitting the gym 3 days a week 2 3 weeks ago. Suppose to go today but my mum wanted me to come over and I promised her I'd do that. I can maybe try tomorrow but I am working 7.5 hours that day. I have already worked out twice today so I was thinking If I could just save It for next week, or grind for the last day. Would your advice be to motivate myself to do that final day today, or just wait for tomorrow. you decide, and give reason for your answers, thanks, and Have a lovely evening",1.8963247863247863,3.166589506172844,3.400864197530865,92.87542735042736,76.77777777777777,5.972269705603041,23.57264957264957,6.297961479604792,0.4226433048433047,588,18,134,4,13,194,100,162,0.018000000000000002,0.8009999999999999,0.18,0.9769,0,0,0,0,0,0,15,0,3,0,5,5,8,0,0,10,0,14,1,0,2,0,30,29,13,0,6,9,1,0,0,0,2,0,0,0,0,4,9,0,1,5,4,0,3,0,2,1,1,3,0,19,6,22,21,1,36,0,2,0,1,9,9,0,3,24,87,23,5,0.0,0.0,0.0,0.0,0.0,0.11584335966362228,0.10508531003388807,0.0,0.0,0.0,0.13082024362774314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1108260194776569,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13558689281187866,0.0,0.0,0.0,0.10211827543046323,0.0,0.0,0.0,0.0946506261529024,0.0,0.0,0.5351738419732917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0782995832157169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12986312025387306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11372167674568145,0.0673733428754354,0.09943211698623616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11674552349854292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09663213048644492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1069938530735455,0.0,0.0,0.0,0.11909701551881945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12607673595357324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0901608049609479,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12060554549078215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12188669472175948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0839086137271929,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1091427186885006,0.0,0.0,0.0,0.07596052645998225,0.0,0.0,0.0,0.0,0.33710783953880363,0.0,0.0,0.08048605051606947,0.0,0.0,0.0,0.0,0.0,0.13056345223855068,0.0,0.13984491236114605,0.0,0.3803669918499921,0.0,0.10658854500129612,0.0,0.0,0.0,0.0,0.0,0.0,0.3452163093275755,0.0,0.0,0.08421282607378064,0.0,0.0,0.07634077884220908 fitness,Grimander,2018/04/14,"I need some advice on a plan due to a training trip Hey everyone So I have to go to a rural city in the middle of nowhere for a month starting on Monday due to training for my job. There are no gyms in this city or nearby. The only equipment I have available to me weight-wise are a set of 30# dumbbells and 50# dumbbells. I am willing to buy something cheap if there is a piece of equipment that someone recommends, under $30 or so is really all that I have to spare at this time. Some background: I have been trying to put on some size and have been doing a 4 day workout consisting of chest/biceps, back, legs, and shoulders/triceps. I know I'm going to lose a little size, but I am really not wanting to lose my hard work and strength gains.",4.955686274509802,4.786829405228758,5.770718954248366,83.96823529411769,68.67320261437908,8.10718954248366,30.72549019607843,7.3871296695380915,1.815243137254901,581,21,120,5,9,191,93,153,0.076,0.861,0.062,0.2617,1,0,1,0,0,0,18,0,0,0,6,5,3,0,0,10,0,15,1,1,0,1,16,22,10,0,3,5,0,1,0,0,1,0,0,0,0,4,4,0,0,1,2,2,4,2,2,0,0,2,1,11,1,23,19,5,22,0,2,0,0,1,9,0,6,8,83,15,2,0.0,0.0,0.0,0.0,0.0,0.2099754516335437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16522725497693158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13857797718907727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2053243130070036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24423925789806966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1924877088117065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2132324026419156,0.0,0.0,0.0,0.11809085511413313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.215363341781492,0.0,0.0,0.0,0.4807851062962684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1715128809115045,0.0,0.0,0.1593286745781506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16342374561900647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21601087240738234,0.0,0.0,0.0,0.0,0.2753115927414876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1820647010956525,0.16542291820796315,0.0,0.0,0.1520911437174471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12529658673103902,0.0,0.0,0.0,0.0,0.14588747129214136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12674010282915685,0.0,0.0,0.26166246494187595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15643311509784685,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kpthunder,2018/04/14,"How are the secondary assistance lifts determined in 5/3/1 Boring But Big? I did some quick searches and didn't find anything, so apologies if this has been answered before. The BBB assistance says to do 5x10 of the main lift for the day. This part makes sense to me. The book also lists exercises after these assistance lifts but I don't see them written about anywhere. For instance, after the military press it says chin-ups, and after squats it says leg curls. My question is -- how are these secondary assistance lifts determined in BBB? Are the assistance lifts shown in the book meant to be paired specifically with the main lifts? Can I just do any secondary assistance lift on any of the days?",5.222491052254831,7.702314370078742,4.52217609162491,83.20455261274161,70.65354330708661,8.082748747315676,28.86828919112384,8.841846274778883,2.4291007874015755,563,22,99,11,11,168,77,127,0.013,0.941,0.046,0.6261,0,0,0,0,0,0,17,0,0,1,0,7,1,0,0,10,0,13,2,1,3,0,15,17,9,0,1,4,0,1,0,0,0,1,3,0,0,6,3,0,0,4,3,0,0,2,1,0,0,5,5,6,0,16,11,4,11,0,0,1,0,6,5,0,3,6,66,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20254046639052525,0.0,0.0,0.0,0.3444654865076148,0.0,0.0,0.0,0.0,0.0,0.0,0.2084201845359169,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2155146891977161,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.326677264173535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2314848075330357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1690601414879568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2742674587553809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2837211184522984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6042330162083286,0.0,0.0,0.2018239360105604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nouqear,2018/04/14,"Women who have done a bulking and cutting phase, what was your cutting routine like and how were your results? After a 5-month bulk where I gained 10 pounds (decent muscle and strength gains along with some fat gain as well), I am now 6 weeks into my cut (semi-leangains/IF style). My bulking calories were already not as high as some would recommend, and I am likewise taking the cutting phase slow and steady to retain as much muscle as I can. How did you manage this? Did you sacrifice a considerable amount of muscle or were you happy with the tradeoff? Have your results been sustainable? I realize this may draw plenty of bodybuilders or competitors, which is great, but recognize that I am much more average than that so our goals likely differ. My routine: * lift heavy 3x/week at -200 caloric deficit (higher carb, lower fat) * active ""rest"" days 4x/week at -500 caloric deficit (lower carb, higher fat) usually an hour of yoga or walking, and one HIIT session per week I realize this is not an aggressive deficit. I am so concerned with losing muscle and already feel low energy at 1300 cals/day and 1600 cals/day (lifting) that I am hesitant to go lower. I would love to see what others have done successfully, and tips/recommendations along the way are welcome.",7.986953046953047,8.166188714285713,7.32874458874459,74.16806193806195,62.290043290043286,9.705094905094906,35.95104895104895,9.265573868473778,3.3325088911088905,1007,42,168,15,13,313,142,231,0.12,0.725,0.154,0.8635,3,0,0,0,0,0,44,1,6,0,7,7,16,5,0,8,0,24,4,3,4,0,35,29,22,0,2,6,0,1,2,0,3,3,0,0,1,11,15,3,1,4,1,0,2,2,7,1,1,9,2,20,9,22,17,7,18,1,2,1,1,11,7,0,6,10,114,31,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3432120479459915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3008677707296996,0.0,0.0,0.0,0.0,0.16247188985224126,0.0,0.0,0.0,0.31827564232117284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07862909530450952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08837830577293726,0.0,0.0,0.17144719886546306,0.0,0.0,0.0,0.16554026923492576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16430185820340198,0.0,0.0,0.15314323340689928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15194589210899506,0.0,0.0,0.0,0.0,0.17397274091398873,0.0,0.0,0.14035128819778664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12412433581435413,0.0,0.2286313189368173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10537567984652156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1239190772601679,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11692203529126635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17126917282467338,0.0,0.0,0.1234343496486543,0.4989538722132718,0.0,0.13981961737350046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2209356571934437,0.0,0.0,0.0 fitness,PotatoPoweredBrain,2018/04/14,"OHP going great but bench stalling So, I've finally recovered after 8 months of sick on off and today I hit my old PRs again: 80kgx10 bench and 62,5kgx7 ohp @ 17m 62kg But I feel like I make so minor progress with bench compared to squats/dl and OHP, even though it is my main focus. OHP for example I can add one rep every week when I am not sick. I usually bench 2 times a week doing 8-15 sets each time. Am I overtraining or something? ",0.6277173913043441,2.776982858695653,2.2349565217391323,95.42526086956524,84.54347826086956,5.853913043478261,21.156521739130433,7.1686216300943375,0.4932400000000001,341,11,78,5,10,111,70,92,0.121,0.772,0.108,-0.292,0,0,1,0,0,0,11,0,0,0,1,6,2,0,0,1,0,5,2,0,1,0,12,9,10,0,0,4,0,1,1,0,0,2,0,0,0,1,6,0,0,1,0,0,1,1,0,0,1,0,1,9,2,7,8,2,16,0,0,0,0,0,2,0,1,13,39,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1697727766464436,0.0,0.2165676443036224,0.0,0.0,0.0,0.0,0.0,0.12996736218774266,0.18362973113045386,0.0,0.2815752217828606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14608199714682005,0.0,0.0,0.2833879762284844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12557696814512911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.171576479780525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20516721509540184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26972068740628863,0.0,0.17417724438204268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19788227718706408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2525409127051249,0.0,0.29976467801075146,0.0,0.24364426815279425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2830937139731124,0.0,0.0,0.0,0.4123646493310207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MechaAkuma,2018/04/14,"How do you deal with Leg Day when doing cardio all the time? Sup 'Tis the season for cutting and I'm at a 200-300 kcal deficit + I do cardio every day for about 25 minutes. My workout is PPLr On Push day I do 25 minutes cardio, on Pull day I do 25 minute cardio. The problem is that on Leg Day I don't have the strength to go through a leg workout. My legs while not sore - they are weak and kind of tired. So far all I've done on Leg Day is 5x5 Squats and then replaced the rest of the Leg Workout with 60 minute cardio instead of the rest of the Leg Workout. Is this enough or is there another way to optimize things better? I tried doing a full leg workout and I failed miserably. Squats were fine but the rest was just miserable and painful. My knees hurt more than they should and my weight numbers as well as reps were terrible. And adding cardio to all that was just out of the question. My cardio consists of biking since my knees aren't good enough for running.",2.7766896984924614,4.2760315778894515,3.3138913316582936,93.45616363065328,74.92964824120604,5.980025125628141,24.49780150753769,6.322622252153567,0.5272133165829151,760,24,166,5,16,237,108,199,0.168,0.787,0.046,-0.9769,0,0,0,0,0,0,16,0,1,2,3,10,15,1,2,13,0,21,22,10,1,3,22,23,16,0,2,5,0,1,0,0,1,11,0,0,0,4,10,1,0,1,6,0,4,3,9,1,0,5,1,15,6,25,17,10,24,0,4,0,0,5,8,0,2,11,108,19,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1731512551799305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14604242302881065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6389639471414549,0.17023986414612333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16898342102519814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3412430254367059,0.0,0.0,0.0,0.13912758195913333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09384612875182917,0.13850165146190924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17677309178802728,0.0,0.0,0.0,0.0,0.0,0.0,0.17195554979140107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17570798600011786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15800533131212768,0.0,0.0,0.18498131093013215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13659570584791905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1097038004744632,0.0,0.0,0.0,0.0962875478063656,0.1897905084515347,0.0,0.0,0.0,0.11211116944905596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1310710334195279,0.0,0.20108159176199625,0.1484700311836372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,v_jade,2018/04/14,"How should we score a fitness competition between friends? Apologies if this has been asked before. A group of four of us (3 male, 1 female) plan to engage in a friendly gains war for a few months. We are all at slightly different fitness levels, so are unsure of an unbiased way to keep track of our progress. What would be a fair way to quantify this/keep score? Edit: to clarify, we are all in relatively good shape and are trying to gain muscle",5.014806201550389,6.201334046511634,5.641860465116278,80.14248062015506,69.0,8.524031007751939,30.6124031007752,8.841846274778883,2.4733937984496133,352,14,66,6,6,114,63,86,0.073,0.6579999999999999,0.27,0.957,1,0,0,0,0,0,12,5,0,0,4,2,5,1,0,6,0,9,0,0,1,2,11,11,4,1,3,1,0,0,0,2,2,0,0,0,1,2,4,0,1,0,0,0,0,0,1,0,1,1,0,5,4,14,7,3,10,0,0,0,0,11,7,0,1,1,44,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2454168029188229,0.0,0.0,0.0,0.0,0.0,0.0,0.2233815805123901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2742731004206828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.405638057130936,0.0,0.0,0.0,0.0,0.22018576840731968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4666721469728064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20953757879238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17823097220593473,0.0,0.0,0.0,0.3157741421531976,0.0,0.0,0.0,0.0,0.4167455897427663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1864836672578749,0.0,0.0,0.0 fitness,a2l007,2018/04/14,"High heart rate despite months of running I'm a 27 yo male , 6ft tall and 170lbs. I started working out almost a year ago, but only 5-6 months ago have I started running on the treadmill before my workout. I run 2 miles in about 21 minutes, but my heart rate almost always hits 185+ at the end of the run. I thought it might tone down if I keep running regularly, but I haven't noticed any decrease in heart rates so far. After those 2 miles of running, I start getting uncomfortable and I stop. Is this a heart related problem that I can't bring my heart rate down/increase my stamina or are there ways to do this better? PS: I track my HR using the treadmill HRM. I tried the LETSCOM HRM, but it turned out to be crap. I'm pondering on getting a Fitbit.",2.459925558312655,4.099050516129033,3.7529032258064534,89.39243176178664,76.09677419354837,5.801488833746897,28.052109181141443,6.297961479604792,1.1149255583126556,590,25,123,4,13,193,96,155,0.091,0.858,0.051,-0.6992,0,0,0,0,0,0,19,0,0,0,2,3,3,1,0,9,0,8,6,6,1,0,19,21,9,0,2,6,0,0,0,0,1,0,0,0,1,6,4,0,2,2,1,0,7,2,2,0,0,1,0,16,1,15,17,0,32,0,0,0,0,1,13,1,5,11,64,22,1,0.0,0.0,0.0,0.0,0.0,0.0,0.21994848933787825,0.0,0.2484620777465913,0.0,0.0,0.0,0.10323024249749932,0.0,0.0,0.08436700278181519,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10556836080971968,0.0,0.0,0.10972352260123944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1098828749518192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12963545335092652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7350754643043018,0.0,0.13107922883908812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11027277512869772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13161109471745144,0.0,0.0,0.19805159109725345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14124639456260732,0.0,0.0,0.0,0.09435539963793474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1187114071499787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2634370040747852,0.0,0.0,0.1037221106576202,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09849205718610053,0.0,0.0,0.0,0.0,0.0,0.08423054191909797,0.13494477202719293,0.0,0.0,0.0,0.10715048248808376,0.0,0.0,0.0,0.09847532791850652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09031924360658963,0.0,0.0,0.0,0.0,0.0,0.07989241776898284 fitness,obiwanshighground,2018/04/14,"Dorm Room/Dining Hall Nutrition? I'm going to be interning out of state this summer, and there's a very good chance that I will live in the local university's dorm. I was wondering if anyone had any tips for maintaining a good nutrition plan with food in the dining hall, and foods that are microwavable, etc. ",8.201299435028247,7.410063932203393,8.080000000000002,72.16146892655367,62.22033898305085,12.612429378531074,31.53107344632768,11.855464076750405,3.6983514124293775,248,7,46,7,3,80,46,59,0.0,0.847,0.153,0.8255,0,0,0,0,0,0,7,0,0,0,1,1,2,0,0,4,0,5,3,0,0,0,6,8,3,0,1,1,0,0,0,0,1,0,0,2,0,3,4,3,0,1,0,0,1,0,0,0,0,2,0,2,2,7,4,1,9,0,0,0,0,0,6,0,2,1,26,5,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18294343117932624,0.0,0.0,0.0,0.0,0.18810566221944072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30002940622098473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6506022591312111,0.0,0.0,0.0,0.0,0.0,0.15289077209450613,0.4512839199659102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2375503756777892,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22197040944017235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2917416809134749,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,democraticwhre,2018/04/14,Alternatives to swimming/yoga that work s well? I noticed that I get results - a more toned body and lose weight - when I either go swimming or go to yoga regularly. Other cardio like runnin gdoesn't do much. What are other exercises that could replace or be an alternative to swimming especially?,4.460641025641023,7.696904807692309,6.170769230769231,66.25756410256415,77.84615384615384,7.3128205128205135,31.743589743589745,8.344100000000001,3.3525282051282046,238,12,33,5,6,81,40,52,0.053,0.8490000000000001,0.098,0.3094,0,0,0,0,0,0,7,0,0,0,2,2,3,0,0,2,0,4,4,1,1,0,6,7,4,0,1,3,0,1,1,0,0,2,0,0,0,6,1,1,0,0,4,0,4,0,1,1,0,0,1,3,2,3,5,3,5,0,1,0,0,0,0,0,2,2,26,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35879321044793233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2578985799698582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16876029532011885,0.0,0.3671500160459181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15780721365392947,0.0,0.0,0.0,0.0,0.3613674988420208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2374507852411111,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36775099161740654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3933412631073324,0.29042633434332193,0.0,0.0,0.0,0.0,0.0,0.0,0.2351563840005484,0.0,0.0,0.0,0.0,0.0,0.0 fitness,notyourdaddy,2018/04/14,"Recommend me a program that mixes compound movements with arm work M/30/185 lbs/183 cm - Just finished a bulk So I went from [GreySkull LP(Phrak)](https://www.reddit.com/r/Fitness/wiki/phraks-gslp) to [IvySaur 4-4-8](https://www.reddit.com/r/Fitness/comments/4uijsl/a_detailed_look_at_why_stronglifts_starting/). It's only been two months I've been doing IvySaur, but I already am thinking of switching to something else because I feel I am doing 16 reps and still not working what I need to work most: arms. I know compound movements target arms too, but I especially need to work arms. I kind of look [like this](https://i.pinimg.com/236x/ed/eb/e6/edebe6438c8c8f7c3d01d22d21bde19d.jpg) but no where as good looking, muscular or lean. I need to be Thor by next Halloween (probably after 5 halloweens at my age or never). I do understand the importance of compound movements and I want to continue them absolutely. Can anyone recommend me something? Thank you for reading!",8.457127192982455,12.26466607236843,5.440947368421051,74.10229824561404,65.90789473684211,8.000701754385965,37.10701754385965,8.841846274778883,3.9469249122807017,801,41,106,15,15,220,109,152,0.021,0.8490000000000001,0.13,0.9285,2,0,2,0,0,0,66,0,1,1,4,5,4,0,0,3,0,9,5,5,0,1,20,21,9,0,4,7,0,1,1,0,0,0,0,0,0,3,3,0,0,4,1,0,4,3,0,0,1,3,3,16,4,16,17,1,14,0,0,2,0,2,2,0,3,9,64,19,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.188627995320842,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1195198079740619,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1041987169013097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1427919665860271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08642848472216216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14336986675389154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1779996411664844,0.09393989779478844,0.0,0.0,0.0,0.0,0.0,0.0,0.08350886630374603,0.0,0.0,0.0,0.2870800897971982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13643649618545425,0.0,0.0,0.3802323065029432,0.13183349369369576,0.0,0.1817883937534134,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13000168341446486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18429388280608186,0.0,0.0,0.0,0.0,0.0,0.17097851299066194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26318400378001666,0.0,0.0,0.0,0.0,0.13650672067901795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.157371456123114,0.0,0.0,0.0,0.10952648789153926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16697597697150526,0.17794650705240864,0.0,0.0,0.0,0.0,0.1008202734645713,0.0,0.0,0.0,0.0,0.15845591408203552,0.0,0.0,0.0,0.0,0.0,0.497762873503094,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Darklemon33,2018/04/14,"Is it bad to work more before fully recovering? I have seen some sources saying to wait 48 hours to recover after a workout. Typically during the week, I do 3 separate workouts with different types of exercises, on Tuesday, Thursday, and Friday, along with some conditioning on Wednesdays. All of these are during my advanced fitness class at school(I am in grade 9). I want to work harder to gain more out of these, so I want to do workouts at home. Would it be bad to workout on Saturday and Sunday as well? I would split the different exercises between them. This would not give me the 48 hours of the Friday workout, but would work my muscles, even more, give me more improvement? I am doing this because I am working to be able to do a pull-up. I can currently squat 40 pounds 10 times for 3 sets, and can do DB bench rows with 30 pounds. Any help would be greatly appreciated, and I can add more detail if need be.",5.801386748844372,6.3116959491525435,6.485454545454547,77.22476117103237,66.90960451977399,9.374216743708267,33.04006163328197,9.339509955726095,2.9038745762711864,721,30,137,13,11,237,106,177,0.025,0.8490000000000001,0.126,0.9434,3,0,0,0,0,0,25,0,0,1,6,3,4,0,0,6,0,23,2,0,0,1,25,30,8,0,9,3,0,0,0,0,5,2,1,1,0,6,10,0,1,0,7,0,1,1,2,1,0,1,2,14,2,28,20,8,21,0,0,1,0,5,8,0,3,11,95,20,7,0.14607313702810726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09933474224041773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24392993587891945,0.08904482853049417,0.0,0.1242974808160098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.305230676223964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09647992935849896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2802533267316561,0.0,0.0,0.0,0.16104614925696276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0979097446603612,0.0,0.14652326651479006,0.0,0.28770523155989125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1083113802203429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11616322151116801,0.0,0.14783381314503902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08517642089014021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17231544168731394,0.0,0.11717105952814873,0.0,0.1313372928667904,0.0,0.0,0.0,0.0,0.0,0.0,0.4253719339165101,0.0,0.0,0.518830827508609,0.0,0.0,0.0 fitness,boykimjong,2018/04/14,"Calorie deficit as a teenager So I've just found out that apparently you should not have a calorie deficite as a teenager if you still want to grow (I'm 16, 5 foot 7, 154 pounds). My daily calorie intake is somewhere at 2200. So in order to grow I need to intake more than that? My fear is that I'll put on too much bodyfat. Summer is coming and I want to be more defined, not more chubby. But isn't that what happens when I take in too many calories?",2.032340425531917,3.636743457446812,3.3031382978723407,92.30875,77.19148936170212,5.125531914893617,25.57978723404256,5.148860815047168,0.4453446808510639,351,13,76,1,8,114,63,94,0.071,0.899,0.03,-0.6868,1,0,0,0,0,0,11,0,2,0,0,7,1,0,1,3,0,7,1,1,0,0,13,15,8,0,5,5,0,0,0,0,1,0,0,0,0,5,3,0,0,1,0,0,4,3,1,0,0,1,0,7,0,12,12,4,13,0,0,0,0,2,5,0,1,3,50,12,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2763579234837741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3610115637189218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3517624445503873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2836999646689136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3252610085887797,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2358395293904401,0.2378838795390439,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3225125953437652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25620717447921065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24121662689690415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3784557605089336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,s2legit,2018/04/14,"Heart rate monitor and calorie burning I just started going to a new gym in a new town and they have a heart rate monitor that fits on your chest. It also supposedly tracks calories burned. I'm curious how accurate these are, if at all? Or am I missinformed and they are tracking something else?",1.9192857142857136,4.75181378571429,3.365000000000002,83.40500000000002,89.7142857142857,7.085714285714286,28.42857142857143,8.07648339933343,2.6954,236,12,42,6,8,77,44,56,0.0,0.949,0.051,0.3939,0,0,1,0,0,0,5,0,1,2,0,3,0,0,0,3,0,4,3,3,1,1,8,7,7,0,1,3,0,0,0,0,0,0,0,0,0,3,3,0,0,0,1,0,1,0,0,0,0,0,0,5,0,4,7,1,9,0,0,0,0,3,5,0,2,3,28,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2298776850806787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24013179364993634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16336731897920212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6812711934644389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5552517219279823,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22129692726653485,0.0,0.0,0.20346215103527165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,billegut,2018/04/14,"What about going to the gym solely to be as healthy as possible? Hey everybody. I've been going to the gym for about two years now, doing mostly weight training. This has been getting boring lately though, and I've lost motivation. I've contemplated why I want to go to the gym and came to the conclusion it is just to be healthy. I don't go to the gym to become very strong and muscular and good looking. I want to work out to be the healthiest human I can be, I want to become as old as I can become in this life. What would be your advice as to what kinds of workout I should do? What should the weightlifting/cardio ratio be like? What kind of exercises should I do? How often should I go to the gym? I am very interested to hear what you have to say! PS. I'm a 19-year-old male by the way.",1.7110909090909097,3.532157927272728,3.5036363636363674,89.53545454545458,78.81818181818181,6.581818181818183,21.303030303030305,7.554174236665415,0.6606848484848489,618,17,136,9,15,207,86,165,0.028,0.82,0.152,0.9541,0,0,0,0,0,0,20,0,2,0,5,7,8,0,0,10,0,23,4,1,2,0,20,37,11,0,8,1,0,1,1,0,5,2,2,0,2,9,6,1,0,2,7,0,6,1,2,0,1,4,4,12,6,29,22,1,13,0,1,1,0,7,2,0,2,5,94,21,2,0.0,0.0,0.0,0.0,0.0,0.13615625509454338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4616526836493106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15936177627078849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07279662930949303,0.0,0.3959356015639006,0.11686733468607972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1570403321154912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2901912948543767,0.0,0.0,0.157175609269155,0.0,0.0,0.0,0.09841621839810008,0.06807189577938325,0.0,0.0,0.0,0.11700605467406665,0.0,0.15210028316845167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29241665559954283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15707893750424556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11080454499254423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1368956341566237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13610975463039104,0.0,0.0,0.0,0.0,0.22993143768482024,0.24654964621719536,0.11059739843248756,0.0,0.16967212618487654,0.0,0.0,0.12572789356533556,0.0,0.0,0.0,0.0,0.10143732021431176,0.0,0.0,0.09897937233889406,0.0,0.0,0.17945395555408775 fitness,randomconfession1,2018/04/14,"How long does it takes for muscles/bones to adapt to a newer ( healthier) position? For a person who had a bad posture and in time his spine and muscles adapted to the bad position. How long will it take for a person who starts to take care of the posture, to get back the right healthy posture? Will the muscles/bones suffer through the transformation even though this time you’re trying to basically straighten your spine and adapt a healthier posture? Or can a person get back the healthier posture after years of neglecting this aspect? I’m curious how the muscles work if they are well trained and forced to adapt to the healthier posture I am interested in this also. Will you have massive pain once you force yourself into a better posture, even though it’s a healthier one? If so, for how long will it last ( the pain) ? Or is it ok to feel pain at all? Should a person stop once they feel pain trying to get a better posture or just keep going until the body readapts? ",7.576540540540543,7.263474789189187,7.188243243243246,76.47695945945948,63.270270270270274,9.994594594594595,35.7972972972973,9.3871,3.2245243243243262,776,32,141,12,10,244,91,185,0.145,0.752,0.104,-0.8823,0,0,0,0,0,0,19,0,3,2,3,14,14,0,0,20,1,11,7,3,4,1,22,24,18,0,3,6,0,2,0,0,5,4,0,0,4,10,5,0,3,2,0,0,1,0,8,1,1,1,2,7,6,23,18,1,20,0,2,0,0,12,5,0,5,14,96,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09104143998071056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.175078852868769,0.19011087638611668,0.0,0.0,0.0,0.0,0.0,0.2013724937744969,0.0,0.12645562296141047,0.0,0.0,0.0,0.0,0.11607209902455334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09962612684567408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15038649403916793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11512644326738572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17843722501784212,0.0,0.06470047738837581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10119026074199944,0.0,0.0,0.0,0.0927984972496944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3022465144758331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24248144582056594,0.0771440087198676,0.0,0.4845544819529317,0.0,0.0,0.0,0.0,0.0,0.3976186553609131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09722261776555503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08057975355599603,0.0,0.0,0.0951791356470876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2567907848335992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22370337113745306,0.0,0.13276733718238715,0.0,0.0,0.0,0.0,0.1545859436163824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10235991642075204,0.0,0.0,0.0,0.0,0.0,0.0,0.0828801832537948,0.0,0.0,0.0,0.0,0.0,0.07331215321204182 fitness,hodor134,2018/04/14,"clearing up on 'nucleus overload' training Hallo, I recently came across so called 'nucleus overload' training as a special method for more hypertrophy. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. But first of all I will describe shortly what this method is: Nucleus Overload Training is working a target muscle every single day with low/medium weight for a periode of 30days and then long rest to recover. The idea behind this is that you overload the muscle cells with more myonuclei, which produces a lot of hypertrophy in the aftermath when you rest. That theory sounds very tempting, but scientifically thats a wrong describrion of what will happen. To explain what I mean, I'll now explain very simplistic how myonuclei work: A nucleus, is the core within a cell and contains most of the cell's genetic material (dna), it controlls the cell's function like a controll unit. Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). When a Muclefiber grows it increases in size and a myonucleus in the muscle has to 'take care' of a bigger domain of cell plasma within the musclecell. This is called myonuclear domain (MND). But the size of the myonuclear domain is limited, which means a muscle cell can not grow beyond the MND limit. That's a real problem because muscle cells can not divide to produce new cells. The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. Satellite cells are precursors to muscle cells, able to spend their nucleus to a parent musclecell, if they fuse together. This way a growing muscle cell can obtain more nuclei. This is where nucleus overload training works in theory, it's claimed that constant training over a long period of time without real rest will force the muscle cells to overload the number of nuclei and finally causes great hypertrophy of the muscle when rested. But this method is actually pretty much the exact opposite of what should be done. Here is why: the Satellite Cells are mainly activated by muscular damage. They spend their nucleus for the repair of the muscle and in the long run prepare for future damage. The muscle cell becomes more resistent to damage after every training. That's called the repeated bout effect. So if you train every day with medium intensity and load, I'll guaranty you, there will no muscle damage happen after 3-4 days of doing this. The only thing that happens is that you accumulate fatique of the muscle because of poor recovery and high weekly volume. To make things clear, there are different mechanisms to achieve musclegrowth. The first and foremost is the muscle damage pathway. With enough Tension, Load or Insensity (doesn't matter how you call it) you get muscledamage which leads to satellite cell activation and the whole process I described earlier. That is the pathway where noobgains mostly come from. Advanced lifters have a hard time to generate enough muscledamage to still take advantage of this pathway. Instead they use the Volume/Fatique Pathway where you manipulate Musclefatique, Recovery and Volume to force adaption by Hypertrophy. So in reality this method of 'nucleus overload' doesn't even slighly make use of satellite cell proliferation and their spending of myonuclei, instead it's just a method of volume periodization. Some people will maybe have great results with this method, but please don't get fooled and think the results of this type of training have anything to do with nucleus overload training. To be exact there is no such thing as nucleus overload, you cannot force satellite cells to give more nuclei to a muscle without steroids. Naturally the muscle will just grow to it's myonuclear domain limit, then you need to cause more muscle damage to get more mynuclei in the muscle, this way the muscle can grow bigger again. This method will work quiet some time, untill the repeated bout effect prevent further damage and you grind your gears in terms of load. Now you can follow the volume pathway or you do a deconditioning phase with zero lifting to remove the repeated bout effect and be resensitized for muscular damage. 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The heaviest dunbell in my gym is 44lbs. So how do i train my big muscle part? Everytime i work my big body parts i can hit it to 15 reps bc its too light",-1.4708943089430877,0.5205341463414648,0.8896341463414643,100.8552642276423,97.78048780487805,4.684552845528454,16.589430894308947,6.42735559955562,-0.3944178861788621,144,4,36,2,6,48,32,41,0.0,1.0,0.0,0.0,0,0,0,0,0,0,3,0,0,0,1,4,0,0,0,1,0,4,1,1,2,0,3,5,3,0,0,0,0,0,0,0,0,0,0,0,0,2,1,0,0,0,1,0,0,0,0,0,0,0,1,7,0,3,4,2,3,0,0,0,0,0,3,0,0,0,23,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4372134432246395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8524854048823838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2865537288645418,0.0,0.0,0.0,0.0,0.0,0.0 fitness,richiegrichie,2018/04/14,"I'm scared I'm going to lose my mum to Health & Stress related illness. Need help TLDR; I feel like I'm going to lose my mum to health and stress related illness. How can you get someone who is in their mid 50s, overweight, extremely weak, and has NEVER been active at all in their life, and knows NOTHING about fitness, into fitness ? What sort of activities would be good for someone in this situation ? Full: My mum had kids young, had a really rough time and worked crazy hours ever since she was young. She's never not had a job, gets verbally abused a lot at home by eldest son so is always very highly strung before and after work and doesn't have the courage to get started and exercise on her own. I try my best to help her and go for walks etc, but whenever I'm not there she just drops everything completely. She always talks about wanting to lose weight but she works too much and has ZERO confidence in her ability to make changes on her own. She went to a bootcamp through work and the trainer apparently injured her via assisted stretching. When I've trained her I notice she gives up very early and doesn't understand the concept of being uncomfortable and pushing beyond that - but I've never been as unfit as her so I struggle to empathize. I feel like I'm going to lose my mum to health and stress related illness, and I don't know what to do. I signed her up to a women's gym ""Curves"", but it was pretty shit in all honesty, and they didn't guide her adequately and she found that very demotivating. Has anyone had a similar situation, or perhaps trained an elderly person with a similar background of inactivity with any degree of success ? I've considered signing mum up for Yoga but that's the last thing I can think of... I'm genuinely so sad and feel so useless, I'm super fit but I can't help her because I don't know how to help someone so far gone. 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So I'm going to be working out before work and need advice on a couple things: * gym bags vs backpacks: are gym bags made of different materials less prone to holding on to smells or something? Or is it just a different layout of the storage compartments? * shower towels: I shower after the gym and have been using my bath towel and leaving it draped over my passenger seat in my car, but my drive to work is super short and I don't want to leave a wet towel in my car all day. I'm wondering if anyone else has had this concern or found a solution to this problem.",4.9335743801652905,5.7138223884297545,6.107097107438017,78.21700929752069,68.91735537190083,8.36404958677686,29.174586776859503,8.472884824447931,2.2173710743801647,483,17,88,7,8,162,80,121,0.04,0.862,0.098,0.7987,7,0,1,0,0,0,12,0,0,0,6,2,2,0,0,6,0,9,0,0,2,1,24,20,10,0,5,7,0,1,0,0,0,0,0,4,0,5,7,0,1,2,4,0,4,1,1,0,0,4,2,7,1,17,15,2,15,0,0,0,0,1,9,0,5,2,57,12,5,0.0,0.0,0.0,0.0,0.0,0.15569770305571018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11140886566334517,0.1632547950510275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2711601448373043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17629818605406253,0.0,0.1027561678024228,0.0,0.0,0.0,0.0,0.3329367330307868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13310171169819793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1746996693777909,0.0,0.0,0.08324456313678595,0.0,0.09055223159402352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10679709825489647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3374198508753765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15076409754643125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23628579883731346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15245951585176415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12266180735595067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10585331626814187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13761197070789766,0.0,0.0,0.09397833290523497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1727891088114661,0.5799791478741928,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Taydog21,2018/04/14,I want to train for aesthetics and to get leaner. Should I do PPL or PUHL? I am 5’7 (may be 5’8 been a minute since I checked) and I weight 186 pounds I want to cut down to 165. I am a college student so the maximum days I can do right now are 4 days a week. Which program would help me to reach my desired results? ,0.7026086956521738,2.0780446956521783,2.4051449275362344,98.30163043478264,80.30434782608695,5.759420289855073,23.09420289855073,6.42735559955562,0.22156811594202885,240,8,61,2,6,79,51,69,0.034,0.823,0.14300000000000002,0.5803,0,0,0,0,0,0,7,0,0,0,0,2,1,1,0,4,0,11,1,0,1,0,10,14,4,0,5,1,0,1,0,0,3,0,0,0,0,1,2,1,0,0,0,1,0,0,1,0,0,1,1,10,0,7,9,0,6,0,0,0,0,1,2,0,2,4,38,11,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4611850558010189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18680702733673216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.239660678144276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3053488678642477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2957720784035377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4217888194149413,0.0,0.28680797486308,0.4354040264659124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2539958579081242,0.0,0.0,0.0 fitness,npcokeboy,2018/04/14,"First time in over 4 years since I've touched a bar or weights. And it felt great. Benched for maybe 10 minutes, didn't even get to a full 5 sets of 10 reps. Max weight total I used was 70 lbs. I'm under 110 pounds 5'9"", vegetarian. I knew that I couldn't lift much but I just didn't want to embarrass myself by doing so little weight. Finally decided that other people won't make me stronger, I will. And for anyone in a similar situation, just know that literally no one cares or even looks at you. It's been a long time but it feels great. Hopefully academics doesn't get in my way because damn it feels amazing. That's all. ",1.4952593917710215,3.643010356589148,3.0071317829457382,91.17703041144905,81.09302325581395,6.449850924269531,22.326177698270726,7.61054688173877,0.8297973762671438,492,16,109,8,13,161,93,129,0.079,0.746,0.175,0.9415,0,1,0,0,0,0,16,0,1,0,1,5,7,1,1,4,0,9,4,0,2,2,21,23,7,0,3,6,0,7,0,0,2,0,0,0,0,9,2,4,0,6,1,0,0,6,2,0,2,6,8,9,5,12,14,4,16,0,0,1,0,1,8,1,3,6,61,18,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11200027714799228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09764310509890167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16331228515416818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2115922965489312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1619817569396351,0.0,0.15379613002406364,0.17546731874564706,0.0,0.1362474408122496,0.0,0.0,0.0,0.0,0.1673729300961922,0.0,0.0,0.0,0.0,0.3531939212457655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15909303124865407,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08802971462733354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16054057276400144,0.0,0.14175261001207293,0.13450929250126695,0.0,0.0,0.0,0.0,0.0,0.10692014970735607,0.0,0.1609204672030257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1177493604288226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.108540850521964,0.0,0.0,0.0,0.0,0.0,0.0,0.11104735132272124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13250100948773758,0.18004693627319568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18680231865629468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13834248079268305,0.0,0.0,0.09447721479454617,0.12714194882542135,0.0,0.5851614528980057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10314946805690466 fitness,ozeths,2018/04/14,"The wifey needs help for a bigger butt. Kinda hit a plateau (pic inside) Howdy, That's my wife https://imgur.com/a/OlkWs And that's her goal https://imgur.com/a/Qg8OT My wife is 157cm and 44kg. She used to be even skinnier than that, but she's trying hard to get that booty. She's exercising (legs/butt) twice a week, mainly squats and glute bridge. Which other exercises would do her good?",2.9501408450704254,6.035821549295777,1.970549295774649,93.58061267605636,87.02816901408451,5.093521126760563,15.550704225352113,6.742157984588678,-0.2650630985915492,314,6,60,4,10,89,54,71,0.025,0.888,0.087,0.6249,0,0,0,0,0,0,25,0,0,0,1,1,1,0,0,4,0,4,3,1,1,0,8,8,4,0,2,1,2,1,0,0,1,2,0,0,0,6,3,0,0,0,2,0,0,0,0,0,1,0,1,7,1,4,5,1,2,0,0,0,1,8,1,1,1,1,32,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2798787665857649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2213886327583524,0.0,0.0,0.3554161736014608,0.0,0.0,0.0,0.0,0.0,0.0,0.3795911901262662,0.0,0.0,0.0,0.0,0.0,0.28402651986244576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3142006394991313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2876942075634885,0.0,0.0,0.0,0.0,0.3659785684278645,0.0,0.0,0.0,0.0,0.3399016960142155,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3010154195495161,0.0,0.0,0.0 fitness,saltyweeum,2018/04/14,"Today marks my first 10lbs lost! When do I need to recalculate my macros and cutting calories? Hey Fitness Redditors, I officially hit 174.8 today which is a 10.2 lb lost from my starting weight on 3/06/2018 which was 185 :). I’m currently cutting weight obviously and I workout 3x a week on the ICF Programs. I’m 5’7 as well if that helps. I was wondering when do I need to recalculate my calories I need to eat per day to lose weight? Thanks! ",1.883165775401072,4.65057977647059,3.1106951871657778,86.52358288770056,86.52941176470587,6.385026737967914,26.550802139037433,7.686295010490155,1.8359411764705889,351,16,68,7,11,113,55,85,0.128,0.762,0.11,0.3278,1,0,0,0,0,0,14,0,0,0,4,3,7,2,0,3,0,5,4,0,0,1,8,16,6,0,4,1,0,3,0,0,0,0,0,0,0,3,2,4,0,1,1,0,0,0,5,1,1,4,3,10,2,8,11,0,12,0,3,0,0,2,3,0,2,9,36,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10976883966305777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17416331002685598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14477720319557627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11408554644974946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19041706451456636,0.3716000811606262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3786169510102005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1204727382195287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15670288892958067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3226709209819591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13652904928651927,0.6217954485117673,0.15303570526013965,0.0,0.0,0.0,0.0,0.0,0.18458123133900348,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,itsthelastone,2018/04/14,"Board short recommendations? This is a dumbass question. But I'm sick of doing so much laundry. I go to gym, lift in gym shorts, then head to the beach and change out into board shorts. TOO MUCH LAUNDRY. Anyone know any good stretchy board shorts that won't rip on squats thx",1.2557075471698127,3.9182389811320775,1.4654481132075468,96.35590801886794,93.15094339622641,4.159433962264152,17.94575471698113,5.985473137389443,-0.34522452830188666,218,6,45,2,8,65,44,53,0.12,0.785,0.094,-0.3612,0,0,0,0,0,0,7,0,0,0,0,2,1,0,0,2,0,3,2,1,0,0,6,6,4,0,0,1,0,0,0,0,1,1,0,0,0,2,3,0,0,2,3,0,1,1,0,0,0,0,0,1,1,7,5,2,10,0,0,0,0,1,8,0,1,1,22,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2424256223661843,0.0,0.0,0.0,0.0,0.2492663001900908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3771194588172833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20260164762475288,0.2990071424164648,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3658618858864727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1959177408369324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5241227641795748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3993507124128549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,my-unique-username69,2018/04/14,"How many calories should a 15 year old get? If my height or weight is important for this, I’m 102 lbs and 5’4.5”. I’m finally taking lifting seriously. ",2.253,4.563876966666665,4.043333333333333,83.885,79.33333333333334,8.0,26.66666666666667,8.841846274778883,2.2776666666666667,119,5,24,3,3,40,28,30,0.06,0.877,0.063,0.0258,0,0,0,0,0,0,5,0,0,0,0,1,1,0,0,1,0,2,1,0,1,0,5,6,4,0,2,2,0,1,0,0,1,0,0,0,0,1,1,1,0,0,0,0,0,0,1,0,0,0,1,1,0,1,5,0,4,0,0,0,0,0,1,0,2,3,10,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4448193815997575,0.0,0.0,0.0,0.0,0.0,0.0,0.2121498287947556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41168156879563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42609214197564654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3053069281539862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4944722422287993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26148962052544344 fitness,NippleWhipple,2018/04/14,"Am I strong for my size? Currently I am 15 years old and weigh 180lbs about 16% body fat. I can bench 165lbs, deadlift 275, squat 200. 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I'm on a 1800 calorie deficit. I have 5 meals per day. It looks like this: -2 eggs, 1 cup of oatmeal -whey protein -4oz chicken, 1 cup of rice -workout -whey protein -4oz chicken, 1 cup of broccoli And I feel ever so full. Is this how it's supposed to be? I also don't feel like I'm losing weight but maybe that's me. 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Are you getting twice the return (muscle)? Yes, we’ve all heard that twice a week is better for natties and that the best routine is the one you stick to, but is there a **significant** difference in results between training muscles twice a week as opposed to once?",6.558283582089549,6.9175438955223845,6.617126865671643,77.45464552238808,65.26865671641791,8.491044776119404,34.660447761194035,8.07648339933343,2.67470447761194,279,12,50,3,4,89,44,67,0.0,0.863,0.13699999999999998,0.7839,0,0,0,0,0,0,12,0,2,0,3,2,3,0,0,9,1,5,0,0,2,2,7,7,4,0,0,1,0,0,0,0,0,0,2,0,0,3,1,0,1,0,0,0,0,0,0,0,5,1,2,2,3,8,6,3,7,0,0,0,0,4,2,0,0,5,39,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22671981695704024,0.38213824094513976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2257149874940125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11287156785806927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15881367337296165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4601494048709075,0.14639375636217214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6931744754685276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Gearski,2018/04/14,"Any tips for deadlift consistency? My deads feel so unsatisfying and I can never tell if my form is good, ive tried deloading to 50%1rm and it feels just as wonky. ",3.0377083333333315,5.3122831875,4.42625,82.32708333333336,76.5,8.016666666666666,23.166666666666664,8.841846274778883,1.5847166666666666,130,4,27,3,3,43,29,32,0.0,0.909,0.091,0.4404,0,0,0,0,0,0,4,0,0,0,0,2,1,0,0,0,0,3,0,0,0,1,7,5,5,1,1,2,0,2,0,0,0,0,0,0,0,1,2,0,0,2,0,0,0,1,0,0,0,0,2,4,1,3,5,1,1,0,0,0,0,1,0,0,1,1,17,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3396628539517664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5051031891813522,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4189392950870916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3852290036072471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43656666925171994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3391134604145429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,oakenheist,2018/04/14,"Switching from gym to calisthenics Hey guys, I’ve been going to the gym consistently for the past 4-5 years. I’m 6 ft weighing 75kg. When I first started, I was at 60kg ( yes i was a pretty scrawny guy) and have put on some weight but am definitely not the bulkiest guy out there. Recently I’ve gotten some minor injuries/discomfort on my knee and shoulder from training so I thought of switching my regime from lifting weights to body weights, which what I understood has a lower risk of injuries. Also, I’m switching jobs soon, where I will be travelling 85% of the time so I may not have the luxury of a well equipped gym. I’m hoping if you guys could point me into the right direction on how I could pick up calisthenics. I’ve done the basic body weight exercises before like push ups, pull ups but would like to ultimately. progress to being able to planche, handstand push ups, doing levers. Do you guys know of any progression guides I could follow for body weight routines and also any tips for calisthenic training for someone with an ectomorph body type. I’m worried that once I make this switch I’ll start losing the mass as there’s not enough weight resistance in my training. I really appreciate your insight on this guys ! Thanks ",4.561019320453031,6.487860869198316,4.858703086831003,82.44509660226515,71.10970464135022,8.027448367754829,29.77326226959805,8.6894789155246,2.3576464135021102,994,41,186,18,19,313,146,237,0.049,0.816,0.135,0.9663,2,0,0,0,0,0,24,0,3,0,4,13,7,0,1,12,1,18,14,6,3,0,27,33,13,0,6,6,0,6,2,0,3,1,0,0,6,5,6,7,0,4,5,0,7,3,2,1,1,7,6,18,5,32,18,3,32,0,1,0,0,10,16,0,5,11,109,23,2,0.08369063741630008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13385474501044134,0.0,0.0,0.0,0.1138250066346528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07121456833456342,0.0,0.0,0.0,0.0,0.3718457258633531,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20046049202330846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08564457884555829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08647480036858997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0711872134329229,0.0,0.0,0.0,0.0,0.0,0.0,0.04756331789517943,0.0,0.0,0.0,0.0,0.497201333192448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08312368660777354,0.0,0.0,0.0,0.0,0.0,0.0,0.08305004395847773,0.0,0.0,0.0,0.04599418562474663,0.0,0.0,0.0,0.0,0.0,0.0,0.08177403612844318,0.0,0.0,0.0,0.0,0.09362841603285832,0.0,0.0,0.0,0.0,0.05586415034383025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08912779748143236,0.0,0.0,0.0,0.0,0.0,0.0,0.07989218320687062,0.0,0.0,0.0,0.0,0.07911470356302315,0.0,0.0,0.08514346557963523,0.0,0.0,0.0,0.08413220611254217,0.0,0.0,0.0,0.0,0.053614365350129256,0.0,0.08263440793486881,0.0,0.0,0.07147134707564631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07091080549644746,0.0,0.0,0.0,0.11847332783320798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07705109474118177,0.0,0.0,0.0,0.0,0.0,0.0664410177736273,0.04880068369972256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6114758999043808,0.07524793387875252,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08499190473646727,0.0,0.059451427618846635,0.0,0.0,0.05389402659076701 fitness,kafnn,2018/04/14,"Looking for a lifting regime that I can follow with the specific equipment I have Hey guys, Normally I wouldn't post something like this and would find a workout plan online, but most of them require you to use specific machines or equipment that I generally do not have so I was wondering if anybody could provide me with a basic yet effective upper\-body workout plan for what I DO have. I'm currently in the possession of a couple dumbbells and a barbell, that's pretty much all I can work with at the moment as it's all I have space for. So if anybody could help it would be much appreciated. Also it does not have to be exercises for just weights it can be a mix of other things like crunches etc. Thanks a lot! \(If this isn't the right sub or if there is a better one please direct me!\)",5.439999999999998,6.058767554140125,6.1661210191082825,78.81797133757964,67.72611464968153,9.082547770700637,32.89745222929936,9.120678840339163,2.8160909554140123,634,27,121,11,10,208,96,157,0.035,0.7909999999999999,0.174,0.978,1,0,1,0,0,0,15,0,1,1,6,6,4,0,0,12,0,21,2,0,2,2,31,27,13,0,10,10,0,1,2,0,3,1,0,0,1,12,5,1,1,3,3,0,1,4,0,0,1,1,2,12,4,15,18,7,9,0,0,1,0,5,4,0,9,5,97,24,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15008910613796286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1659893428629337,0.0,0.20847222342285726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2996973678336435,0.2076663951844874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1642416500598261,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20931487211535652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17153780904286975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18583453694185906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12579918663460804,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1833837416350706,0.0,0.0,0.0,0.1576054835436698,0.0,0.0,0.15956039570945638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27593550664416194,0.0,0.0,0.0,0.0,0.0,0.183888362533006,0.0,0.0,0.0,0.0,0.1271780775338937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20601830944000646,0.0,0.0,0.1797473304490995,0.19093991238545968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1602792728225375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14448665599209856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17279222990194884,0.0,0.0,0.12468748034076517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16209685720974473,0.0,0.0,0.0,0.0,0.0,0.22854592923195954,0.0,0.0,0.0,0.0,0.0,0.0,0.2035329583199104,0.13663462071500873,0.0,0.0,0.2666476001053963,0.0,0.0,0.0 fitness,31bubba83,2018/04/14,"Are some activities more ""efficient"" at burning calories than others? If we're talking in terms of caloric expenditure, whenever I finish a 500 calorie run, it always seems much ""easier"" than a 500 calorie row, which in turn is easier than a 500 calorie bike ride. Is it because each exercise is incorporating less and less muscles? I don't come from a running, rowing, or biking background (originally a swimmer). Maybe it's just me, but some exercises seem to be more""efficient"" at burning calories. Is this true?",7.526666666666667,9.012698555555557,8.222222222222225,62.83000000000001,63.444444444444436,10.888888888888893,40.55555555555557,10.864195022040775,5.096222222222221,410,23,61,11,6,137,67,90,0.0,0.92,0.08,0.7792,0,0,0,0,0,0,20,0,0,0,0,1,1,0,0,5,0,7,2,0,1,1,13,11,4,0,1,4,0,0,0,0,0,2,0,0,0,6,3,0,0,2,4,0,4,1,0,0,0,0,0,3,1,10,10,8,11,0,0,0,0,1,4,0,6,3,43,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2854034028905069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20908956198059894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.295464051819856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3445895126656767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2521444004737527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6245084731345988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2756903356518157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3730854079876593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Dymatizeee,2018/04/14,Weaker days Anyone feel weaker on one exercise compared to doing the same exercise the week before? Dropping 2 reps on the same weight. compared to what I did last week feels awful. Any way around this or is it just an off day?,2.2381818181818147,4.8909410000000015,3.1283636363636376,88.30754545454548,82.18181818181819,5.3381818181818215,20.163636363636364,6.742157984588678,0.4972690909090906,180,5,33,2,5,57,35,44,0.19,0.81,0.0,-0.8466,0,0,0,0,0,0,4,0,0,0,0,2,0,0,0,4,1,3,3,0,0,0,7,5,1,0,0,2,0,3,0,0,0,2,0,0,0,3,1,1,0,2,2,0,0,0,0,0,1,1,3,1,0,6,4,2,11,0,0,0,0,0,4,0,1,5,22,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20536992858350994,0.0,0.0,0.0,0.0,0.21116498235070802,0.0,0.0,0.26884346817249216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2569792217964564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38952922159702175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30539991253859033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2461697950482757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20464258989748607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23971304414076616,0.4844913589066339,0.3677538753177899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RagerzRangerz,2018/04/14,"Should I drop weight or reps in later sets? E.g. doing dumbell rows, in a set of 3-4 sets should I be dropping my weight to be able to reach failure at 10-12 reps or should i drop the reps to 5-6.",1.6653333333333329,1.6955506444444453,3.3711111111111123,97.61,75.8888888888889,6.0,21.66666666666667,3.1291,-0.4089999999999998,149,3,40,0,3,50,31,45,0.17600000000000002,0.7979999999999999,0.026,-0.7506,0,0,0,0,0,0,8,0,0,0,0,0,0,0,0,2,0,6,2,0,0,0,5,6,2,0,3,2,0,2,0,0,3,0,0,0,0,0,0,2,0,0,0,0,0,0,0,0,0,0,2,4,0,7,1,0,10,0,0,0,0,0,3,0,2,1,21,4,0,0.37982827150101023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.9250570167122429,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Se7en_N,2018/04/14,"Workout routine/program for cutting period? Hey guys! Can you recommend a workout program for a cutting period (like 3 months)? I used some program from the internet with progressive loading( maybe not the best idea as i wont get loads of strenght while cutting), but I begin to stale my progress. The thing is I dont really know what to do now apart from the cardio part of cutting. I would really apreciate if you can help me with some advice for the workout part of the cutting phase. Thanks!",5.116405529953916,6.8193087204301115,5.451643625192013,79.64032258064519,69.3225806451613,8.755145929339479,33.715821812596005,9.23628265651192,3.2345434715821817,393,19,69,8,7,125,60,93,0.086,0.769,0.145,0.8628,0,0,0,0,0,0,13,0,2,0,3,1,8,5,0,8,0,7,1,0,1,0,11,12,4,0,2,3,0,0,1,0,2,1,0,0,1,2,2,0,0,2,3,0,0,3,5,0,0,0,0,9,3,13,10,5,7,0,0,0,0,5,1,0,3,7,49,11,2,0.0,0.0,0.0,0.0,0.0,0.2338213821691057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25110931353208826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2804340606971501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12501378266153446,0.0,0.0,0.0,0.0,0.0,0.0,0.2369245515293348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1603841587609976,0.0,0.0,0.0,0.0,0.0,0.0,0.2701176891701977,0.0,0.0,0.0,0.0,0.0,0.0,0.13150188152712206,0.0,0.0,0.0,0.0,0.0,0.0,0.11689998925833105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2403886494805328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19099079707909372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5182332584219337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3065774434162894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2202966265096417,0.0,0.0,0.15896681987751834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20666085987422694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1699774544360119,0.0,0.0,0.0 fitness,myphoneisbroke,2018/04/14,3 day split 2x a week? Does anyone have experience running a 3 day split like PPL twice a week? What kind of results would this ideally produce and would there potentially be any damage done by doing this for a few weeks?,5.014806201550389,6.201334046511634,5.641860465116278,80.14248062015506,69.0,8.524031007751939,28.286821705426355,8.841846274778883,2.0957193798449607,176,6,34,3,3,57,34,43,0.07400000000000001,0.782,0.145,0.4749,0,0,0,0,0,0,3,0,0,0,2,1,4,0,0,4,0,6,0,0,2,0,6,6,1,0,3,0,0,0,1,0,2,0,0,0,0,3,1,0,0,0,0,0,1,0,1,0,1,1,0,0,3,3,2,1,6,0,1,0,0,0,0,0,0,6,20,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17847877199725515,0.0,0.0,0.0,0.0,0.18351502091237806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33852423091929434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2296766179046999,0.2685831472804634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2567318863133225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2733070645340414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1282225231605692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6315780263743096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3728817808534209,0.0,0.0,0.0 fitness,recessedface,2018/04/15,"Switched from a 6x/week PPL to 3x/week Full Body. Too drained to do accessory work, what do? Been in the gym for a bit. I started lifting with just the bar and started with a 6x/week PPL. Do not like where I am at body wise currently but keeping on. Recently I've gotten much busier (I work two jobs) and can't hit the gym 6x a week. I switched to a 3x/week full body routine. But I'm noticing I'm way too drained after the 3 compounds to do any accessory work. Any advice? I feel like I'm missing out on bicep/tricep work especially. I included my stats/pics below: Day 1: -Squats 3x5 + (1x5 paused reps lighter weight) -Bench: 3x5 + (1x5 paused reps lighter weight) -Deadlift: 2x5 -Cleans 3x5 Day 2: -Front Squat: 3x5 + (1x5 paused reps w lighter weight) -OHP: 3x5 + (1x5 slow reps) -Rows: 3x5 -Pullups 3x8 Current 3x5 rep weight: B/S/D/OHP/FS: 230/275/315/140/225 Pics (I weigh 175 I want to cut down to 160 since I could lose the 15lbs) https://imgur.com/U7lcKcF https://imgur.com/ut3pWvF *I also workout my neck with a neck harness and do look pretty fucking stupid doing it, but that's an added thing I do. 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So far, I have had some issues with small injuries in my shoulder, legs, and just above the elbow below my triceps. I have resolved most injuries by taking rest, impoving my posture during excersize, and decreasing weight. However, I still don’t know how to balance performance and resting enought. Can you guys give me an indication of how often you go and how much rest you take between going. I now often go on monday, wednesday, saturday, and sunday. I try to do only legs on saturday, but find that I often cannot resist doing arms of legs 2 or even 3 times in a short period of time. One routine is about 45 minutes. Thanks in advance",5.806849315068497,7.061354342465755,6.510849315068494,74.38723287671235,67.21917808219177,8.853698630136988,33.77808219178082,9.120678840339163,3.249270684931507,618,28,101,11,10,203,104,146,0.022,0.914,0.064,0.7152,1,0,0,0,0,0,20,0,3,0,3,12,4,0,0,4,0,14,8,7,3,0,22,24,12,0,0,4,0,1,0,0,0,0,0,0,1,1,7,1,0,3,1,0,5,3,0,0,1,2,1,14,4,18,22,6,27,0,0,0,0,5,10,0,6,12,77,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14148594948069512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19578719319342489,0.0,0.0,0.0,0.0,0.0,0.0,0.20549304032144214,0.4869697127330808,0.0,0.0,0.0,0.0,0.21210497317914048,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22358316535533015,0.0,0.0,0.0,0.0,0.1177260983476559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17098311521720064,0.0,0.1574715179402944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14515656329663154,0.16291896549052004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17719956199055528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15162136751218055,0.0,0.17107112101484115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3221236786561607,0.0,0.0,0.1972189448314617,0.0,0.0,0.0,0.0,0.0,0.0,0.24981914607812056,0.0,0.0,0.0,0.0,0.1454368568711802,0.0,0.0,0.0,0.0,0.0,0.0,0.17674851307165515,0.0,0.0,0.0,0.26085424694287496,0.0,0.0,0.0,0.0,0.0,0.2064941012168955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ShapeOfPunk2Come,2018/04/15,"I just finished reading Bigger Leaner Stronger by Michael Matthews. Should I do a true beginner program like starting strength or greyskull LP first, or should I just jump right in to the BLS program. I have only been lifting for about 2 months. I have seen some progress with my lifts, but obviously I’m still a beginner. I notice a lot of people had success using the bigger leaner stronger routine. I plan on using it eventually (possibly right away) but am wondering if I would be doing a disservice to myself by not doing a more beginner style LP routine. ",7.685275080906153,8.107248611650487,7.372961165048545,72.7778236245955,62.88349514563107,9.973462783171524,40.467637540453076,9.725611199111238,4.170994822006472,449,24,74,8,6,142,72,103,0.0,0.8190000000000001,0.181,0.9423,0,0,0,0,0,0,10,0,0,0,5,4,4,0,0,7,0,12,0,0,2,2,19,18,5,0,4,8,0,0,1,0,3,0,0,0,0,1,1,0,0,1,1,0,1,1,0,0,1,3,1,10,4,11,11,3,16,0,0,1,0,0,7,0,6,9,54,11,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2309338084754162,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20907429186989665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1200837051516796,0.0,0.0,0.0,0.0,0.0,0.0,0.20896730911280936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19619234106555467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2798408299855488,0.0,0.0,0.0,0.1869392378479016,0.0,0.0,0.0,0.0,0.0,0.1704042747769409,0.0,0.0,0.0,0.0,0.2770985088755498,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2458629155204118,0.0,0.0,0.0,0.0,0.0,0.0,0.4198175643694337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17397595669015534,0.0,0.19629332216795475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4245783412124763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2665557103112688,0.0,0.0,0.0,0.17460670997856784,0.0,0.0,0.0 fitness,claneg,2018/04/15,"How can I build endurance without running? I really need to start getting back in shape because I have basic starting in June, but I’ve had tendinitis in my knee since cross country season a few months ago. What are some things I could do to build my endurance while allowing my knee to still heal?",7.818947368421052,7.296082824561406,6.93228070175439,79.20263157894739,62.859649122807035,9.705263157894738,36.54385964912281,8.841846274778883,3.0714491228070178,239,10,44,3,3,73,44,57,0.0,1.0,0.0,0.0,0,0,0,0,0,0,4,0,0,0,0,3,0,0,0,1,0,6,3,2,2,0,7,10,3,0,2,2,0,0,0,0,0,1,0,0,0,2,0,0,0,0,0,0,2,1,0,0,0,1,0,7,0,7,8,2,15,0,0,0,0,0,4,0,1,9,30,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.29625479721811593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2569849497214146,0.0,0.2037297992095135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2668375061029289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17460963273887492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2667612500357264,0.0,0.0,0.2478106377265801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21410189205246966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2764599101047869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4731075987040699,0.0,0.26689855328089857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22203262268793802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3221641183437826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,99guy,2018/04/15,"Is dieting as a 17 year old teen male a bad idea? I'm a male, 5'6, ~145 lbs. I just want to lose 5-10 lbs. Is dieting as a teen safe or should I wait until I'm ""fully grown""?",-2.9878571428571448,-1.5435497857142852,1.1717142857142877,101.62328571428571,94.4761904761905,5.2647619047619045,13.16190476190476,6.742157984588678,-0.8900438095238097,127,2,38,2,5,48,29,42,0.165,0.7290000000000001,0.106,-0.5204,0,0,0,0,0,0,10,0,0,0,1,1,3,0,0,4,0,3,2,0,0,0,7,7,4,0,2,2,0,0,0,0,1,0,0,0,2,0,0,2,2,1,0,0,1,0,2,0,0,0,0,2,1,4,6,0,4,0,1,0,0,2,0,0,1,3,15,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.370205278594812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5005240777207809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4960308157194389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4652546088052321,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26151807020399864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28552333901324856 fitness,redtrout15,2018/04/15,"How Long To Rest Between Sets? I have been seeing a lot of mixed information online about how long to rest between sets. I have been working out for the past year, having no clue what I am doing and am now trying to follow a proper program. Do people actually just sit around for 5 minutes after doing 3\-5 squats? Or am I missing something here? It seems common to suggest 2 minute rest times but even that seems absurdly long. ",4.932601626016262,6.414143073170735,5.425365853658537,80.50723577235773,69.48780487804879,6.930081300813008,27.081300813008127,7.1686216300943375,1.465188617886179,340,11,60,3,6,109,61,82,0.049,0.951,0.0,-0.4098,0,0,1,0,0,0,9,0,0,0,1,8,1,0,0,3,0,11,0,0,2,0,12,16,5,0,0,3,0,0,0,0,0,0,0,0,0,3,3,0,0,3,0,0,1,1,1,0,0,2,1,4,0,13,14,4,15,0,1,1,0,2,2,0,4,9,48,7,2,0.0,0.0,0.2323952987713476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21199965972294546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15729261557252947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6322528510732109,0.0,0.0,0.0,0.20246247750447294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.227336477904316,0.16509985124069151,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1897708397261652,0.4335967733354037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1833357595312299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13886434324733046,0.0,0.0,0.0,0.0,0.1616849143104266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1733724944704758,0.0,0.0,0.0,0.0,0.0,0.15335765895270792 fitness,peetym8,2018/04/15,"(Seeking advice) Does anyone know of any methods of reducing physical and mental fatigue after playing football? I've recently started my first year of study, which has also involved playing football for a pretty serious university team 3-4 times a week. After each match I find myself feeling an excessive amount of physical and mental strain which is unusual since this is my 17th consecutive season of playing. I find myself sleeping for 10-14 hours after every game which is extremely unproductive, and I've also been feeling really ill a lot. Could this have something do to with mental stress and do any of you have any advice on dealing with this? Cheers ",9.977948717948717,9.719163162393166,9.664572649572653,60.5040384615385,58.401709401709404,11.902564102564106,41.72222222222222,11.20814326018867,5.184032478632479,538,26,74,12,6,175,77,117,0.085,0.787,0.128,0.636,0,0,2,0,0,0,11,0,1,0,2,2,8,0,2,4,0,10,3,1,0,0,14,14,6,0,1,0,0,2,0,0,0,2,0,0,0,6,7,0,0,5,5,0,0,0,4,0,1,1,2,7,4,15,12,3,12,0,1,0,0,5,1,0,1,11,51,13,1,0.0,0.0,0.0,0.0,0.0,0.3156443563439815,0.0,0.0,0.0,0.0,0.0,0.258313208487356,0.0,0.0,0.0,0.3294896568769176,0.0,0.0,0.0,0.0,0.11292902529441005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12894971302774413,0.0,0.0,0.0,0.1665059996057668,0.0,0.0,0.0,0.0,0.0,0.0,0.1413353330094896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1360761019343557,0.0,0.0,0.0,0.0,0.0,0.16332497019179873,0.0,0.0,0.0,0.2952278347905184,0.13737725549959487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1590512642577932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08875968991285707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13730695992464406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4882813727291811,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16431006442014973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.103465131053254,0.0,0.15946807894964002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1335997573667059,0.0,0.16162303112594392,0.0,0.0,0.12433551192789595,0.0,0.0,0.11431505633357684,0.0,0.0,0.0,0.1850050276691181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09417567664014173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12955068666172462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10400482198728148 fitness,rugbtt,2018/04/15,"Does anyone take pure 2:1:1 amino acids? I want more energy in the gym and faster recovery time, but I dont wanna consume all the shit in premixed the workouts. Was thinking about getting amino acids and caffiene to mix my own preworkout. Can't find an in stock pure amino acid powder... does anyone have experience with this? I also know close to nothing about this, sorry if I'm totally off here. ",5.977599999999999,7.0788808933333325,5.678666666666667,81.06600000000002,66.73333333333333,8.666666666666668,29.666666666666664,8.841846274778883,2.296466666666667,317,11,58,5,5,98,58,75,0.021,0.8640000000000001,0.116,0.7989,0,0,0,0,0,0,12,0,0,0,0,4,1,1,0,4,0,4,1,1,0,4,15,10,5,0,3,2,0,0,0,0,0,0,0,0,0,2,4,0,0,3,2,0,0,2,1,0,0,1,3,4,0,10,9,4,7,0,0,0,0,0,5,1,1,2,34,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2115454745755128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3699326780717125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4629860047941623,0.0,0.3100285515871549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2587622358598001,0.0,0.0,0.0,0.0,0.0,0.0,0.2417766895637406,0.0,0.0,0.0,0.0,0.0,0.1382066139563652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14537940847658815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25382478425981386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2715374362453197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2961209782290272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19889451241746545,0.0,0.0,0.0,0.0,0.0,0.0,0.16950088722657242,0.0,0.0,0.15425024779005042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1560273330374049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Cooperheard,2018/04/15,"Workouts for shoulder definition? I workout 5-6 days a week and I’m in good shape. I just switched over to from a mass building routine to a cutting routine to try to burn off some of the fat from the winter and gain more definition. I’ve been pretty successful for most muscle groups, except for shoulders. What exercises/reps and sets will help build shoulder definition? (I know the best way to improve definition and cutting is through diet, and I’m currently on a diet plan, so I’m strictly looking for recommendations for specific shoulder exercises/rep and set numbers) ",6.973428571428574,8.322049390476192,7.56666666666667,67.53000000000002,64.6190476190476,9.80952380952381,40.714285714285715,9.957137785484203,4.5064285714285734,466,27,74,10,7,154,69,105,0.027000000000000003,0.758,0.214,0.97,1,0,0,0,0,0,13,0,0,0,4,2,5,2,0,7,0,3,7,5,0,0,11,8,7,0,0,2,0,0,0,0,1,1,0,0,0,1,6,3,0,1,2,0,0,0,2,0,0,1,1,3,3,19,6,4,13,0,0,1,0,2,6,0,2,4,45,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41332257601253786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.254001466269326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33034373262621625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2639901830731116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21645034052605994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3307358462886401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4006883015309923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2673991378007272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.312620780777407,0.31592370670566444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,an4lf15ter,2018/04/15,"Workout involving machines and cardio? Theres a gym at the place im at but no freeweights. There is however machines for leg presses, etc. and dumbells, kettleballs, dip stations, medicine balls, and those push up rope things. are there any workouts that dont need free weights and utilize only these and involve cardio such as the treadmill stationary bike and swimming?",7.121718749999999,9.541363984375003,5.25825,80.16175000000003,65.40625,7.620000000000001,40.925,8.238735603445708,3.7720350000000007,301,18,46,4,5,86,53,64,0.104,0.8959999999999999,0.0,-0.7726,1,0,0,0,0,0,10,0,0,0,0,5,1,0,0,3,0,3,4,1,0,0,8,4,8,0,1,1,0,2,0,0,0,2,0,0,0,4,6,1,0,0,6,1,2,2,0,0,0,0,2,0,2,5,4,1,6,0,0,0,0,2,4,0,0,0,28,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23476485799149724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4046011628875658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3850171634514663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3729022722337157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2559799846739396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2625591909910222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36068667790437625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2293521693587764,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4203910811591722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BlackFlame23,2018/04/15,HIIT Question New to doing HIIT workouts. I looked at one of the guides and it was recommending to start with a 1:4 ratio of the high intensity and then light jogging for about 15 minutes. If I can't do the whole 15 minutes is it better to a) reduce it to like 10 minutes/what I can do or b) reduce the light jogging to more of a walking so I still get in like 12 sprint/hard work sessions?,1.9460452961672488,3.543630085365855,3.944425087108016,87.64743902439025,77.41463414634146,5.661324041811848,25.12891986062717,6.18269132825596,0.7432627177700346,305,11,64,2,7,104,56,82,0.0,0.899,0.101,0.7845,0,0,0,0,0,0,8,0,0,0,2,3,3,0,0,7,0,7,0,0,0,0,6,10,6,0,1,2,0,0,2,0,0,0,0,0,0,3,3,0,0,1,3,0,3,1,0,0,1,1,3,4,3,13,9,2,10,0,0,1,0,1,3,0,3,6,44,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27697726189576993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16362067158674526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28054270304231943,0.0,0.0,0.0,0.0,0.0,0.0,0.3308858942416925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3060023358019181,0.0,0.0,0.0,0.26298757823103874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3024657378303744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.212215043935642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3508269442585906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22166641616077853,0.0,0.2501014396992581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3496479766193259,0.0,0.0,0.0,0.22799465600066,0.0,0.0,0.0,0.0,0.0,0.0 fitness,HuskarDc,2018/04/15,"1 Year Progress (Almost) And Need Advice On What to do Next My stats: Male 5'11"" (71"") 34 yrs 175 lbs Waist 34.5"" Neck 16"" Arms 13"" Chest 40"" [Pics](https://imgur.com/a/8W8Qk) Started a little less than a year ago 30 lbs overweight (210) and unable to squat an empty barbell. My low back was so tight and all my joints so stiff that I literally couldn't squat down and stand up with a 45 lb weight on my shoulders. Doing 10 body weight squats was just about unbearable. NOTE: All units are in Imperial system. lbs, feet, inches, etc. Strength lifts I've tested in the last 4 months: * Squat 225x1 (my worst lift) * Deadlift 275x1 * Bench Press 185x1 * OHP 125x1 (my best lift) ISSUES TO WORK THROUGH: 1. Flat feet / weak hips seems to be causing mild knee discomfort and my knees to cave in during the squat. Will attempt to [train](https://youtu.be/kbe_DqMJfzg?t=320) this. Also Bad Girls. 2. Tight lower back. Mitigate through static stretching. 3. Loose shoulder joints cause pain if form isn't PERFECT. And even sometimes when form is on point things still hurt. 4. Schedule. I can spend about 2.5 hours at the gym on Mondays, Tuesdays, Thursdays, and Fridays. I can do 30\-45 minutes on most Wednesdays during my lunch. STRENGTH AND TRAINING GOALS: 1. DO NOT GET HURT 2. Increase strength long term. Make progress in all 4 main lifts. * OHP 135 x 5 * Bench 225 x 5 * Squat 315 x 5 * Deadlift 405 x 5 3. [Improve posture](https://www.youtube.com/watch?v=g-7ZWPCWv0U), for me this means more pulling than pushing. Software development is a sedentary job and has left my entire posterior chain and legs in shambles. 4. Improve mobility. Make the stiffness and back pain go away. 5. Shoulder health. See Issue 3. 6. Improve conditioning. I have generally poor endurance and a family history of heart disease. 7. Overall athleticism * Air Force Warhawk stats (1 year) * 2 mile run 13:30 * 1.5 mile run 8:08 * 75 pushups / minute * 80 situps / minute (lower priority, I think this is a pretty dumb requirement, and nobody seems to do proper situps during their physicals anyway.) * 10 pullups * Win Marine's pullup contest (40 pullups, 3 years) * Human flag (5 years) AESTHETIC GOALS: (source for ratios: The Path To Your Goal Physique. Appears to be a Kinobody shill, but seems to make decent points. At least gives me concrete numbers to shoot for.) 0. Weight: w/e gives the below stats 1. Ripped abs (10% - 15% BF). A waist measurement 43% to 45% of height, 71 \* \[.43 .47\]' = **30.5"" \- 33""** 2. Big shoulders. Shoulder to waist ratio of 1.6. 1.6 \* waist = 1.6 \* \[30.5 33\]' = **49"" \- 53.5""** 3. Wide back, broad chest. Size 10"" - 12"" larger than waist = \[30.5 33\]' \+ \[10 12\]' = **40.5"" \- 43""** 4. Arms: equal to neck, 16"" 5. Strong, athletic looking legs. STRATEGY TO GET THERE: 5/3/1 BBB (less boring) 1. Every time I program hop I feel like the shortcomings of the program are solved by smart 5/3/1 programming. 2. Hit all main lifts 2x per week to get extra practice doing the main lifts. This is the primary motivation for BBB. 3. Actually do mobility and conditioning work. I tend to cut these out when running short on time. 4. Program accessories to address Issues and Aesthetic goals. 5. 100 pullups/pulldowns per week (recommended in Beyond 531 and helps with Goal 7). I sub in pulldowns sometimes because I can't recover from 100 bodyweight pullups in a week, yet. 6. Work shoulders every day (recommended by /u/ZBGBs). 7. Set TM very low and use Joker sets liberally. 8. 531 advocates 50\-100 reps of push, pull, legs every day (I think). Does this apply to BBB? 9. I aggressively deloaded all my lifts as I finish a cut (5\-10 lbs to go). I'll wrap up this cut as I work back up to weights that are heavy for me. I did this aggressive deload because I am not sure how the BBB sets will affect me. * Deloaded squat from 225 to 155 * Deloaded bench from 185 to 155 * Deloaded deadlift from 275 to 185 (may have been a little much?) * Deloaded OHP from 125 to 85 MOVEMENTS I'D LIKE TO ADD IN: * Face pulls: shoulder health and posture * Rotator cuff work * Arms. BBB has no care for aesthetics, but I want cool looking arms. ACTUAL PROGRAM: Day 1 (Squat Day) 1. Agile 8 2. Squat 531 3. Deadlift 5x10 4. Leg Press 3x10\-15 5. Abs (6 minutes) 6. Heavy bag routine (11 minutes) Day 2 (Bench Day) 1. Agile 8 2. Bench press 531 3. OHP (dumbbell) 5x10 4. Pullups 5x5 5. Pulldowns 5x5 6. Iso machine row (5x10) 7. Abs (6 minutes) 8. Soccer or basketball (15 \- 30 minutes) Day 3 \- Rest Day 4 (Deadlift Day) 1. Agile 8 2. Deadlift 531 3. Squat 5x10 4. GHR 3x10\-15 5. Bad girls 3x20\-25 6. Pullups 25 total (as few sets as possible) 7. Abs 8. Battling ropes Day 5 (OHP Day) 1. Agile 8 2. OHP 531 3. Bench press (dumbbell) 5x10 4. Barbell row 5x5 5. Pulldowns 5x10 6. Abs (6 minutes) 7. Sprints (15 minutes) Day 6 \- Rest (Abs for 6 minutes) Day 7 \- Rest SOME QUESTIONS: Does this look like reasonable programming? Does the mantra of doing 50\-100 reps of daily push, pull, and legs still apply to BBB, or is that for the beginner template? Should I program more assistance? Where can I add in aesthetics (arms, shoulder size)? When should I work in single leg work? What about single joint leg movements (like leg curls and leg extensions)?",0.3077660634235393,1.6391002355415374,1.1868682550224143,93.98245413415243,119.19978969505785,4.023836404892357,21.416057889202506,5.960306363669772,0.5990140904311247,3968,164,756,56,228,1221,447,951,0.063,0.8690000000000001,0.067,0.8270000000000001,3,0,0,1,0,0,391,0,1,1,24,27,34,7,1,25,1,38,52,39,10,8,75,67,36,0,6,8,0,11,4,1,5,8,0,1,4,15,25,11,5,10,3,2,16,6,19,0,0,4,16,36,15,90,54,32,116,0,4,4,0,11,45,1,12,53,282,51,23,0.0,0.0,0.11739697873960568,0.0,0.0,0.05877865100791805,0.05332004167072201,0.0,0.06023232248115708,0.0,0.0,0.04810256108576669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.056513642612700976,0.2312612041486349,0.10044678606104404,0.07333472055422179,0.0,0.0,0.0,0.06312453791871682,0.0,0.0,0.06681396218500861,0.0,0.0,0.0,0.0,0.0613277342149324,0.12358285111913953,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5042996428284571,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1579150720819357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06708402549105248,0.0397290262408309,0.0,0.15203889210173527,0.0,0.0,0.0,0.05670480687787701,0.0,0.030414044258470725,0.042971732870173016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09427890769537513,0.11540422806934095,0.06837015465730824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12787494349625522,0.0,0.07127896991849154,0.04031780330591507,0.0,0.0,0.0,0.059236406837503315,0.0,0.1287853189635422,0.0,0.0,0.18834537583440975,0.059690372760064024,0.0,0.0,0.0,0.0,0.049030918047501836,0.0,0.0,0.06535400397352882,0.0,0.0,0.11754654099983658,0.1205737776296422,0.0,0.05323155194899614,0.1515345302804814,0.0,0.0,0.0,0.0,0.0,0.12045334833108527,0.0,0.0,0.06552183874426096,0.0,0.0,0.0,0.0,0.0,0.0,0.04801178276808354,0.0,0.0442177480618812,0.04460104495894879,0.0,0.0,0.06397104231395696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1280093525127754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11372386867946405,0.0678109723409001,0.0,0.061194973010165576,0.0,0.0,0.0,0.0,0.06738264542829236,0.0,0.0,0.0,0.0,0.06184502514742525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04793238794957173,0.16427704685702718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11898132896463788,0.0,0.04257503526443092,0.0,0.09607298930802058,0.0,0.0,0.0,0.0,0.0,0.0,0.05669140306983594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0399615088266885,0.07708438857667384,0.0,0.0,0.07014881298410364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05195096550561932,0.0,0.049630697179649935,0.03547849148529979,0.0,0.14474799462266738,0.2929898059804078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3065334154454199,0.0,0.0,0.0,0.0,0.0,0.19367566730922245 fitness,S1r1usBl4ck,2018/04/15,"How to set SMART fitness goal? I have a S.M.A.R.T. goal every year that I aspire to. For other goals like climbing mountain or running a marathon, its fairly straightforward to measure progress and completion. What strength training goal can I set which is reasonably hard for an individual to aspire to? Is it deadlifting 200 pounds? What is it? What could be neat intermediate goals? My goal for this year is to build strength and muscle stamina.",5.304230769230768,8.453142435897437,4.399679487179489,80.88490384615386,73.35897435897436,6.976923076923077,32.82692307692308,8.07648339933343,2.763276923076924,362,18,59,6,8,107,53,78,0.016,0.721,0.263,0.9682,0,0,0,0,0,0,14,0,0,0,10,1,5,0,0,3,0,8,0,0,2,0,6,8,4,0,1,1,0,1,1,0,0,0,0,0,0,10,2,0,0,1,1,0,2,0,0,0,0,0,1,4,5,9,6,0,7,0,0,0,0,0,1,0,1,3,38,14,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4209541715692522,0.0,0.0,0.3205567491585408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33827227568050666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.359655790785011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1961475220553101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.41279814211232857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5170922346431672 fitness,not_cinderella,2018/04/15,"Is 10,000 steps a day enough exercise? I don’t get quite 10000 steps everyday, but I always average between 10000 & 12000 steps a day in a week - not just from random walking, but also concentrated, planned walks and a run maybe 1 time a week... I also do yoga 5 times a week. Is this much exercise enough or not? ",4.856129032258064,5.430398000000004,5.6808064516129075,81.94120967741938,69.0,9.425806451612903,28.403225806451612,9.516144504307137,2.313535483870968,244,8,50,5,4,80,42,62,0.0,1.0,0.0,0.0,0,0,0,0,0,0,13,0,0,0,2,3,0,0,0,6,0,4,2,0,0,0,8,5,6,0,0,6,0,0,0,0,0,2,0,0,0,1,1,0,0,0,3,0,6,3,0,0,0,0,0,3,0,3,5,3,15,0,0,0,0,0,1,0,2,8,29,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3535631083109469,0.1839395788269733,0.23951835263786375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2851307469417245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4568280221444872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11549469474021043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22208442221073746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16250449138658254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2351244570014924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2578036574680615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5319628492266465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Liedertafel,2018/04/15,"Transitioning from Phrak's Intro to Beginner 5/3/1 - maintaining regular running and pull gains First time making a full post, previously have asked SQs only, but this feels like a larger post. Have read the wiki and search bar extensively but honestly don't want to buy and read the whole 5/3/1 book. I have a couple of major questions and some minor ones. For many years I've been running, sometimes regularly, sometimes not so much, and I'm pretty fit, eg 20 min 5K. I run on the treadmill, sometimes 8 mph for a while (40 mins?) or 9.5 mph for 20-30 mins, or an occasional 5 min mile for fun. Recently I started weights for the first time ever and have now finished the 3 months of Phrak. I learned all the major lifts from various YT vids. M, 27, 145, 5'8.5''. TM: OHP 65, Bench 102.5, Squats 120, DL 122.5. I go to the gym 3 times a week and every time I do Phrak's program plus a long cardio session, either 30 mins of running at 8 mph or 20 mins of biking at a similar intensity for me (eg 100 rpm, resistance 8). 1) 5/3/1 on the other hand delegates one off day a week for light cardio. That's a big change from 3 days a week of pretty tough cardio (for me at least). Does anyone have suggestions to include more cardio in it? I'm quite hesitant, as Beginner 5/3/1 represents a significant increase in the number of sets each day, from 9 to 22 plus assistance work. If you want to keep up running, what do you do? Or does that come with a risk of overwhelming and exhausting me? 2) The beginner 5/3/1 program isn't symmetric between pull/push and legs. It has one big push set of sets, one big legs set of sets, but no big pull exercise. Pull is confined to assistance work (and there is also push/legs assistance work). Why is this? I've been really proud of my ability recently to go from negative chinups to currently chinups with + 1.25 lb in each of my pockets. Watching people do pullups/chinups with 50 lb attached by chain is incredibly cool to me, and one of my goals. How can I continue my pull progress, and why does 5/3/1 include less pull than push/legs? 3) The wiki has almost as a throwaway line, ""It is also recommended that you follow a ""five forward, three back"" scheme for your TM."" This makes a huge difference. In 15 weeks, do you increase your TM by 25/50 total, or just 10/20 total? Following vs not following that advice would mean a 60% decrease in the amount of TM progression over the year. I understand that TM is not a measure of overall strength, but that still represents a significant difference in the weight you will be lifting. Do people follow that or not? If they're feeling training is going well, do they not follow it? Minor questions: a PT I was seeing recently recommended to me that ""our understanding has changed, we now recommend warmup, then exercise, then stretching."" Wiki says stretch after. Any opinions? For OHP, most of my warmup reps are under 45 lb, the weight of the bar. Eg 65% of TM is only 42.5, 40% is 25. Should I do that with dumbbells? Or can I just start with the bar? With any lifts, I always take them slowly and carefully. I often see guys in the gym doing them super quickly (esp when warming up). Should warmup lifts be done quickly in terms of bar movement?",4.063191902567477,5.788046569354839,4.951145490454248,82.10182027649772,72.01612903225806,8.28703094140882,28.45951283739302,8.89984518584905,2.309011191573404,2523,98,482,50,49,820,305,620,0.038,0.8240000000000001,0.138,0.9964,1,0,0,0,0,0,128,2,7,3,13,18,14,0,2,38,1,41,17,3,3,4,74,69,38,0,7,22,0,7,1,0,4,7,1,0,1,18,25,7,2,8,12,1,24,9,4,1,9,4,13,35,10,77,59,21,106,0,1,3,0,18,29,0,16,49,286,53,11,0.0,0.0,0.0,0.0,0.0,0.07862417872050492,0.0,0.0,0.08056865556291233,0.0,0.0,0.12868700777810807,0.06694882315151245,0.0,0.0,0.10943055857298273,0.0,0.0,0.0,0.0,0.05625921508828787,0.0,0.0,0.0,0.07521885404217732,0.0,0.0,0.06186845711600988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08203391287065981,0.0,0.1702311522367891,0.06930881115144127,0.0,0.0,0.0,0.0,0.08902700435764123,0.0,0.15566933506477798,0.0,0.0,0.0,0.0,0.16812629015514294,0.0,0.0,0.2112321844262636,0.08233809405255994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07278030423604688,0.06779067354156691,0.0,0.0,0.0,0.0,0.0,0.08136557101554509,0.05748034613212113,0.0,0.0,0.0,0.1368777698247424,0.0,0.0,0.0,0.0,0.0,0.0,0.13718111508379022,0.0,0.0,0.0,0.0,0.0796676424966372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07151617919231879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03930849079159423,0.0,0.0,0.0712042039454753,0.0,0.0,0.0,0.0,0.0,0.0,0.10741480026357084,0.08157339415140978,0.0,0.08764407946060053,0.0,0.0,0.0,0.0,0.0,0.0,0.06422207594623676,0.0,0.05914705537844477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2726074975382478,0.12238628547062455,0.0,0.0,0.0,0.0,0.0,0.11156109577826404,0.0,0.0,0.0,0.0,0.0,0.15411608948043926,0.1637126545860874,0.0,0.0,0.0,0.0,0.180266306421384,0.08557867638261643,0.16096272410184606,0.0,0.051544472706531376,0.0,0.2383324109091011,0.0,0.0,0.0,0.0,0.06398469422127319,0.0,0.0,0.1282317498623788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2387297712478641,0.0,0.11389942178875405,0.0,0.06425513134479233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060495597265431016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18766653247453616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16752253846732418,0.0,0.0,0.0,0.0,0.09491429991812347,0.0,0.25815931472838544,0.2939343087201822,0.07234283290880897,0.0,0.14520452794430191,0.08983025723135134,0.0,0.0,0.0,0.1757266161864074,0.0,0.0,0.057156183202988875,0.0,0.0,0.10362667410167037 fitness,OiiGuzza,2018/04/15,What's a good workout routine that runs concurrent periodization? I've been doing PPL for about 14 weeks now and I'm looking to switch to something that will help me break my plateaus.,4.723619047619049,7.0305006000000025,4.131428571428572,86.22190476190477,71.57142857142857,6.9523809523809526,31.666666666666664,7.793537801064563,2.1593809523809533,151,7,28,2,3,45,32,35,0.0,0.838,0.162,0.6808,1,0,1,0,0,0,2,0,0,0,0,2,1,0,0,1,0,3,0,0,0,0,1,5,1,0,0,0,0,0,0,0,1,0,0,0,0,3,1,0,0,0,1,0,1,0,0,0,0,1,1,2,1,4,3,0,5,0,0,1,0,1,0,0,0,3,15,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4768371190076352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3810585941562701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4774031183914506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43766484887226587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4560224252905562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,647,2018/04/15,"Bench/dumbbell press with two chairs? I workout at home. I don't have a real bench to do a bench/dumbbell press so I take two kitchen chairs, make them face each other maybe a few feet apart, and just do it that way (ass on one chair, head/neck/shoulders/upper back on the other). Is this an issue safety-wise? I'm in my late 20s and I'm dumbbell pressing about 90 pounds (2x45).",0.5960256410256406,2.8724116794871826,1.405384615384616,100.42294871794876,86.05128205128204,3.466666666666667,17.641025641025642,3.1291,-1.0288820512820518,293,7,66,0,9,90,59,78,0.034,0.966,0.0,-0.2869,0,0,0,0,0,0,18,0,0,1,0,4,0,0,0,5,0,5,4,3,1,0,7,9,3,0,0,1,0,3,0,0,0,0,0,2,0,5,4,1,0,0,1,0,0,1,0,0,3,0,3,5,0,7,9,2,8,0,0,0,1,1,5,1,0,2,37,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2113672526440624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28210818487086864,0.0,0.0,0.0,0.0,0.0,0.27572900906420345,0.0,0.0,0.0,0.0,0.0,0.0,0.2869053399660447,0.0,0.0,0.0,0.0,0.0,0.0,0.31007881341337673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1834858365907634,0.0,0.2761558661313046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18626712380038288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3128758392230605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20667701745138453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5370394478637469,0.0,0.0,0.0,0.0,0.0,0.0,0.21818849777019586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Robert_Ricigliano,2018/04/15,When should I be working out my abs? I go to the gym about 5 times a week and have always had trouble with my abs. I know part of the problem is my diet but I also have never had a good ab routine. I’m working on the better diet now but I was wondering what and when should I be doing abs. I currently do abs once a week and try to hit different parts of my stomach and lower back but was wondering if I should be doing them every day in groups or whatnot. Any advice is greatly appreciated.,2.4154807692307685,3.5769334326923072,4.797307692307693,83.82269230769231,75.25,7.123076923076923,25.5,7.6454224807358475,1.3347538461538466,383,13,80,5,8,135,65,104,0.093,0.8220000000000001,0.085,0.2802,3,0,0,0,0,0,6,0,0,1,3,6,5,0,0,6,0,17,3,1,0,1,19,23,12,0,5,5,0,0,0,0,3,0,0,0,0,1,6,2,0,3,1,0,1,1,2,0,0,4,0,13,3,9,12,2,14,0,0,0,0,2,3,0,4,10,63,14,2,0.0,0.0,0.0,0.0,0.0,0.19011922673364284,0.0,0.0,0.0,0.0,0.0,0.15558747199390188,0.16188733154898402,0.0,0.0,0.13230569473344622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14960262119764126,0.0,0.0,0.0,0.0,0.0,0.0,0.17207019815437888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12547341920464253,0.0,0.0,0.0,0.0,0.20327105985754315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1639229896351756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11057144653894822,0.1631855053997424,0.0,0.2145002058798228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10692365171237488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1500546508420016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20719726735781846,0.0,0.0,0.0,0.0,0.0,0.42137338101772703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18616514369227188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1134479768770479,0.0,0.0,0.0,0.0,0.1320916946072071,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3121244004641514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42197837361129176,0.2832801896275237,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheProcore,2018/04/15,"Running a PPL split but i have an extra day to work out. What should i do? Alright so i am planning on doing a PPL split 3 days a week. I train Monday, Tuesday, Thursday and Friday. The Issue is what i should do on fridays. For those interested, this is the program i will start on next week: **Legs Monday:** * Back squat, 4x8 * Leg press machine 3x8 * Romanian Deadlift 3x8 * Leg curl 3x8 * Calf Jump, 3x12 **Push Tuesday** * Bench Press, 4x8 * Cable Crossover: 3x10 * Standing Shoulder press: 4x8 * Egyptian Cable Raise: 2x10 * Tricep Pushdown: 3x8 **Pull Thursday** * Ez-bar Curl, 4x8 * 1-arm pull in, 2x15 * Bent over BB Row, 4x8 * Lat pulldown, 4x8 * Single DB row, 4x8 * (Superset: 3x8 DB reverse fly DB upright row Back Extension) My main focuses are growing my pecs, quads, lats and shoulders. Some general info: * Height: 180cm or 5""10 * Weight: 63kg or 138lbs * Age: 17 * Gender/sex: Male",-0.3487629459148458,-1.5759849556962011,0.8404902186421168,94.15335903337171,151.72151898734174,2.668078250863061,19.96133486766398,5.0159579943676444,0.09367443037974654,659,27,119,6,55,205,114,158,0.0,0.946,0.054000000000000006,0.7964,0,0,0,0,0,0,69,0,0,0,2,4,2,0,0,6,1,11,7,6,0,0,11,12,6,0,2,3,0,4,0,0,3,0,0,0,1,4,3,1,0,1,0,0,6,0,0,0,0,0,4,8,2,8,9,4,30,0,0,0,0,1,8,0,3,15,49,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4567484226285881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3830800947519739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.309990218053986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3158622387439793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2102177089319212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4764700191567989,0.36166526563670187,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21621910555190665,0.0,0.0,0.0,0.0,0.0,0.0 fitness,alemotts,2018/04/15,nice push day routine to target tricep and shoulders primarily? I have a quite well developed chest whereas I'm slightly lacking in triceps and shoulders. Any suggestions to improve this in my push days?,6.8767619047619055,9.718432485714287,6.491428571428576,69.30190476190478,67.0,8.095238095238095,43.095238095238095,8.841846274778883,4.7550952380952385,167,11,22,3,3,52,29,35,0.0,0.774,0.226,0.8153,0,0,0,0,0,0,3,0,0,0,1,3,2,0,0,1,0,1,5,5,0,0,3,2,2,0,1,0,0,0,0,0,0,0,0,0,0,1,2,0,0,0,0,0,2,0,0,1,0,0,0,2,2,4,2,1,6,0,0,0,0,1,2,0,0,2,13,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3372532638700857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6396749624565908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.527488633962705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4459057293366983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,moronyte,2018/04/15,"2 days program suggestions **tl; dr;** Is there a better 2 days a week program than 5/3/1? **the whole story** Hey fellas, I recently started bouldering more frequently (2 or 3 days a week, still TBD) and decided to reduce the number of lifting days to 2 (for 4 of 5/3/1 BBB). I won't quit lifting because I enjoy it a lot, and I still want to get bigger, so hypertrophy is of interest here, as well as strength. I'm currently doing a 5/3/1, 2 days a week, as Wendler suggests can be done in the book, but wanted to hear from y'all if you had experiences with something better for 2 days a week (most programs start from 3) Also, maybe i should do a full body program instead of split? Since Bouldering is mostly pull work, here is how I structured my 2 days of lifting. # Day 1 * Flat Barbell Bench Press - 5/3/1 * Barbell Squat - 5/3/1 * Incline Dumbbell Bench Press - 3x12/15 * (still have to find something here, possibly just curls) # Day 2 * Deadlift - 5/3/1 * Overhead Press - 5/3/1 * One arm dumbbell rows - 3x12/15 * Incline Dumbbell Bench Press - 3x12/15 Cheers",1.2732093873818968,3.7858861243523294,2.0310774154221285,90.6112061871381,99.67357512953369,4.550380981408106,25.883724474245657,6.37848985222837,1.3072146906430968,814,39,147,11,34,252,116,193,0.036000000000000004,0.851,0.113,0.8948,1,0,2,0,0,0,68,0,2,0,5,13,7,0,0,11,0,13,3,2,1,0,16,20,11,0,4,4,0,4,0,0,2,1,1,0,0,1,3,0,0,2,1,0,1,1,0,1,1,2,5,9,7,20,15,6,25,0,0,0,0,6,3,0,5,21,79,10,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09291027957127423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07082314574504138,0.0,0.0,0.0,0.0,0.20550613762828535,0.0,0.129051421915049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6743469301803137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11889398113879568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1136477711209094,0.0,0.0,0.0,0.0,0.0,0.0,0.10618775876089843,0.0,0.0,0.0,0.0,0.0,0.06070002285348551,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13094496048440266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09877333109200934,0.0,0.0,0.0,0.0,0.11671990245021645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07872757086147061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13097715082071196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12357329438817095,0.0,0.0,0.0,0.0,0.11471518537256925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09610651255723636,0.0,0.0,0.0,0.0,0.1788843434140344,0.0,0.0,0.16446768487533178,0.0,0.2783480160216701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13705368230971968,0.0,0.3727750690528256,0.0,0.1044610943495548,0.0,0.0,0.1297124621580355,0.0,0.0,0.0,0.08458149386323466,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheWhiteJacobra,2018/04/15,"What's the minimum amount of cardio I can do to still reap cardiovascular benefits? So basically, I don't like running, but I know that cardio is an important part of overall health. So what is the minimum amount I can do to still get health benefits? Lately, I've been just trying to do a total of 15 mins three through four days a week, which usually involves me running a mile as quick as I can (right now about 10 minutes, but want to get lower) and then walking the remaining time to reach 15 minutes. Is this fine or should I switch to doing something else? I've been running even though I don't like it just because it's easy to do after I do my usual workout. ",8.260323383084575,5.998881052238808,8.53044776119403,73.68159203980103,63.1044776119403,11.619900497512438,38.0049751243781,10.125756701596842,3.629058706467662,527,21,105,9,6,175,81,134,0.037000000000000005,0.833,0.13,0.8791,1,0,1,0,0,0,13,0,0,0,0,11,5,0,0,7,0,17,4,0,0,1,10,21,10,0,2,5,0,0,2,0,1,4,0,0,0,7,1,0,0,1,1,0,4,2,0,0,2,2,0,10,5,15,18,4,19,0,0,0,0,1,2,0,1,15,75,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12789650423754578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13530826854552855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17526696971570638,0.0,0.0,0.0,0.0,0.13857565787564669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2192311750186126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44603042403775023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11530453439043033,0.0,0.23667162773324815,0.0,0.0,0.0,0.0,0.20500237221165726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2272007209100362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17917417788522128,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16151981068339852,0.0,0.0,0.0,0.0,0.3351045559671005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20613448050925798,0.0,0.1223402487836128,0.0,0.0,0.0,0.0,0.14244529717800672,0.0,0.0,0.0,0.0,0.0,0.462145915607913,0.0,0.12374970552281332,0.0,0.16829465740761795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Resistance92,2018/04/15,"Weighted Hula Hoop? Alright /r/fitness , judge-free zone I hope, But I bought my wife one of [THESE](https://smile.amazon.com/gp/product/B06XPY1SZJ/ref=oh_aui_detailpage_o09_s00?ie=UTF8&psc=1) , and she seems to have a lot of fun hula hooping to music or a TV show for 20-30 minutes and shes sweating a bunch after. Needless to say, Ive started adding this to my pull-up routine as some cardio. Thoughts?",5.365773809523809,8.353636569444447,4.646428571428572,80.07000000000002,72.19444444444444,5.780952380952384,31.119047619047624,6.868970318607317,1.9460214285714283,331,15,53,3,7,99,59,72,0.0,0.851,0.149,0.8290000000000001,0,0,0,0,0,0,32,0,0,0,0,0,3,0,0,3,1,3,3,1,0,0,9,8,5,0,1,2,1,1,0,0,0,1,1,0,0,1,2,1,0,2,2,1,0,0,0,0,1,2,2,7,3,9,6,3,2,0,0,0,0,4,0,0,5,2,29,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3978267171973327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3646809845166325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3121533723668101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24880275344528865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2919869820963755,0.0,0.0,0.0,0.3342562451875147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2598836240086566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29149062996091385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44711209340673774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sitdown_guh,2018/04/15,Having trouble walking So I had a shoulder day and decided to throw in calves and I don’t try to do a whole lot with calves because it leaves me struggling pretty bad the next few days. And I’m just laying in the bed bc my calves are so tight and have to walk on my toes or I hunched over. Any tips or advice instead of wait til it blows over lol...,3.1515999999999984,3.5509702933333367,3.948000000000004,93.47400000000002,72.73333333333333,6.533333333333332,25.666666666666664,5.6839178017228535,0.4840666666666671,272,8,64,1,5,87,56,75,0.118,0.84,0.042,-0.7003,0,0,0,0,0,0,5,0,0,0,0,4,3,0,1,4,1,6,2,2,0,0,12,8,9,0,0,3,0,1,0,0,0,0,0,1,0,2,5,0,2,1,0,0,3,1,3,0,0,1,1,6,0,11,7,3,12,0,0,0,0,0,5,0,3,4,42,8,0,0.0,0.0,0.0,0.0,0.0,0.2951685980598444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20541050529580376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2522066814468192,0.18413238721814287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3896061842529655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3198369095554682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25679979413697634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3212432159032374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3073026359398304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31577769273368983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.205078260533757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3372381310918308,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ronswan99,2018/04/15,"Doing PHAT, how should I supplement in other exercises? I’ve been doing PHAT for maybe 6 months. I’d really like to start working on abs more and include some exercises that focus in on my last more. How should I implement in these exercises. The full PHAT routine is already a lot to handle through a single workout already.",4.822622950819671,6.932060114754101,6.190950819672133,72.40609836065575,70.80327868852459,8.814426229508197,31.872131147540983,9.3871,3.3145121311475414,261,12,43,6,5,88,44,61,0.0,0.95,0.05,0.4201,0,0,0,0,0,0,6,0,0,0,1,2,1,0,0,3,0,6,3,0,2,0,7,7,3,0,2,0,0,0,1,0,2,3,0,0,0,3,1,0,0,0,4,0,0,0,0,0,0,1,0,3,1,9,4,6,9,0,0,0,0,0,6,0,2,4,33,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7128883229876171,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26329226860801075,0.0,0.0,0.0,0.0,0.0,0.15780397695637474,0.0,0.0,0.0,0.0,0.0,0.0,0.2746073864911236,0.0,0.0,0.0,0.0,0.3245020392548634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2578195903384229,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20692533901477927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2286246733128265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2351515608364138,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TurnOneYeti,2018/04/15,"Fasted Incline Treadmill Walking and Lean Muscle Mass. I'm not asking if fasted walking is better or worse at fatloss than if you were in a fed state. I know the available research seems to point that there is little to no difference at all when comparing fed/fasted states in terms of fatloss. My question is more on it's effects on lean muscle mass. I'm asking if fasted treadmill walking at roughly 3mph at an 5-10% incline for 30 minutes a day, 6 days a week, while eating roughly maintenance (or slightly below) has any detrimental effects on lean muscle mass. ",5.241985981308415,6.935215757009345,5.727184579439258,77.82386098130844,69.0,6.845327102803737,33.935747663551396,7.1686216300943375,2.551019626168225,454,22,72,4,8,146,73,107,0.05,0.922,0.029,-0.2782,0,0,0,0,0,0,12,0,1,0,3,2,1,0,0,5,0,5,2,0,2,1,13,12,8,0,3,6,0,2,0,0,0,0,0,0,0,2,1,2,0,5,0,0,3,2,0,0,0,2,2,3,1,15,10,3,29,0,0,0,0,4,15,0,7,9,43,5,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1785324465900263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4908685916244053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23219040966923696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33862603658522555,0.0,0.0,0.0,0.0,0.2742926501419958,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2686383110816753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1442820823170845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26312851555666994,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2481799387666564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2940986973185641,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2390015271385524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.210589321070332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2675450603203123,0.0,0.0,0.0,0.0 fitness,polygamoose,2018/04/15,"Noob question about cutting 35M 187lbs 18% body fat. First time to cut. I have a trip in 10 weeks and I would like to get down to 170. If that isn't reasonable 175. TDEE 2200ish (estimating low). Right now I am planning on sticking with my current lifting program and just adding extra cardio. Going to drop my calories down to 1500-1700 a day. Do these numbers seem reasonable to my goal? Should I lift the same/less/more than normal when cutting? Is extra cardio worth it? Thanks for the help.",1.6062499999999993,4.265183791666669,2.157083333333333,93.84625,86.08333333333334,4.45,22.583333333333336,5.985473137389443,0.33593333333333364,388,14,77,3,12,119,77,96,0.08800000000000001,0.8009999999999999,0.111,0.6298,1,0,0,0,0,0,17,0,0,0,3,4,6,3,0,4,0,7,4,2,2,0,12,11,4,0,4,2,0,0,1,0,2,3,0,0,0,3,3,1,0,4,0,1,2,1,4,0,1,0,0,7,2,14,9,2,16,0,1,0,0,2,6,0,3,8,44,10,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.296927112229933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17239629809595325,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22737831570613595,0.0,0.0,0.0,0.0,0.1396612468945964,0.0,0.151921484082136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17917585659612184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13059678632384045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26191230449375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29945439047657,0.0,0.0,0.0,0.0,0.5496894398198965,0.0,0.0,0.0,0.2282858639300705,0.0,0.0,0.0,0.0,0.0,0.2433538716246703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2461080761655607,0.0,0.0,0.0,0.0,0.0,0.0,0.15587374094093956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2144242642247514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1898931679779274,0.0,0.0,0.0 fitness,notserioustho,2018/04/15,"Advice on what to do from here on out (20M) B: 225 D:405 S:315 Height: 5’10 Weight: 182lbs Arm size (flexed, no pump): 16” Haven’t measured anything else. I’m looking to get serious with working out and achieving a really good physique. I’ve been working out since I was 13. However, it’s been very inconsistent, and I have never followed a diet. I am naturally really skinny so I lose weight quick if I don’t work out or eat (which I honestly can’t do a lot of). I work out really on/off, sometimes off for months at a time and get skinny, then build back up to the picture I have linked, which takes a couple months.. but I have never been able to surpass my strength gains (which are listed above) or my weight which is usually around 178-182. If you have any advice for me, in terms of whether I should bulk and till what weight. Any foods I could eat that’ll quickly do that.. I honestly tried bulking properly once and it was fucking DIFFICULT. I appreciate any advice. Previously, I haven’t followed any plans (except for PPL and that too my own variation), haven’t ever dieted either. [picture ](https://imgur.com/K6BG4uk)",3.5936621787025733,5.7602655999999985,4.245483476132193,84.779241126071,74.3953488372093,7.689106487148104,25.734394124847,8.532816995589336,1.8315116279069763,884,31,170,17,19,281,131,215,0.049,0.855,0.096,0.8889,3,0,0,0,0,0,50,0,1,0,9,8,8,1,0,6,0,23,13,3,0,3,28,31,15,0,4,8,0,4,0,0,2,0,0,0,0,11,13,11,0,1,0,0,2,8,4,0,0,5,5,19,4,25,23,4,28,0,1,1,1,1,13,1,5,13,109,30,5,0.11159719983501352,0.0,0.0,0.0,0.0,0.3271544763039633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30355969087541124,0.0,0.0,0.0,0.0,0.0,0.0,0.09183498676654864,0.09934516783348096,0.0,0.0,0.0,0.08581135818907981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08910128332146114,0.12348017900477785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22838359140540004,0.09322514062224002,0.0,0.0,0.0,0.0,0.0,0.10094605631103556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13494377701318155,0.0,0.0,0.1031698129941492,0.11660986181846192,0.0,0.0,0.09360243652832537,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09371354138842708,0.12484872115718446,0.0,0.09487594854609692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1781516404178347,0.0,0.0,0.0,0.17214128052381114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1188473756856917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21447607147178235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09231435691716618,0.0,0.0,0.0,0.0,0.0,0.11037248416983934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0839072058330492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06507322466470457,0.0,0.0,0.0,0.0,0.07576717325538616,0.0,0.0,0.0,0.0,0.0,0.12290854928463076,0.09207937726812693,0.0,0.0,0.0,0.5435812997534758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3249763623845003,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Schanzii,2018/04/15,"If I can work out twice a day, is it better to do the Main lifts in the morning or night session? I have the time to work out most days for as long as my heart desires (including splitting up the time into a morning/afternoon routine) and am curious what the general consensus (if there is one) about when it is most optimal to do the main lifts if you are working out twice a day. Thanks in advance",10.212222222222225,5.751685777777784,9.944938271604936,71.85222222222224,61.5925925925926,13.762962962962966,44.28395061728396,11.20814326018867,4.690387654320988,312,14,65,6,3,103,53,81,0.0,0.867,0.133,0.8718,0,0,0,0,0,0,8,0,1,0,5,3,2,0,0,9,0,9,1,1,0,0,13,10,8,0,4,4,0,0,0,0,0,0,0,0,0,3,5,0,0,0,0,0,1,0,0,0,3,0,0,4,2,14,10,4,16,0,0,0,0,1,7,0,6,8,53,7,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22812491652069686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4990453940654753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3056573922444176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2282667296182741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24205703912454096,0.0,0.0,0.0,0.0,0.0,0.17478524717481034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2374743603531033,0.0,0.0,0.0,0.0,0.0,0.0,0.30081107050622513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5633451083095193,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mudb3d,2018/04/15,"Bench press felt in biceps? I try and do the correct form with the arm angles and basically trying to squeeze a $100 note between my shoulders but it just hits the biceps. It even hit my core yesterday...when I drop the weight it hits my chest, but the second i try progress it just hits my arms. And the weight isn't heavy for me, I need to add a few reps to the set to make it worth while. What am I doing? I must be breaking form somewhere but not sure where.",1.3421878579610542,3.1548778350515505,2.3597250859106538,97.34091638029786,79.9278350515464,5.135853379152349,20.0561282932417,5.82211442006289,-0.30233699885452525,358,9,84,2,9,113,64,97,0.054000000000000006,0.877,0.069,0.3219,0,0,0,0,0,0,12,0,0,0,1,4,1,0,0,9,0,6,8,6,1,3,17,13,7,0,2,6,0,5,0,0,1,0,0,0,0,6,5,2,0,1,0,1,0,2,0,0,1,1,5,11,1,8,6,3,6,0,0,0,0,0,2,0,0,1,56,17,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18096079632566647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2630631702087916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1828833634293324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2031522384616952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25822232294718056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5580420429966807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6672661479810821,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Roabie,2018/04/15,"Ugly stomach I've been losing weight. However, my stomach just looks terrible. Other parts of my body look okay enough, but my stomach hangs. It doesn't have much tightness. I've been cutting out a lot of fat food and sugars the past 8 months, with some cheats here and there. Light cardio. I've gone down 2 shirt sizes. Only just went down a pant size. My upper body is looking pretty normal at this rate but everything below my bellybutton is... not that great. Again, stomach being the worst. I have more to lose for sure, but what causes this? Is it just my genetics? I've looked up pictures of women with the same height (or an inch off-give or take) with a similar body structure, and their stomachs look way tighter than mine at the same/close to same weight.",3.4803767660910516,5.622024646258506,3.4295238095238108,90.61483516483514,74.64625850340136,6.155729984301415,22.872318158032442,7.010146845296331,0.6804760858189431,601,17,118,6,13,182,101,147,0.16399999999999998,0.7809999999999999,0.055,-0.9529,1,0,0,0,0,0,26,0,0,1,2,6,9,2,0,8,1,9,15,10,1,1,24,17,8,0,1,9,0,3,0,0,0,2,0,0,1,7,7,5,1,0,0,0,3,2,6,0,0,4,10,9,3,17,12,9,17,0,2,5,0,2,10,0,4,3,74,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4502291219179652,0.0,0.0,0.0,0.0,0.0,0.13879483849353566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13960439587353304,0.0,0.0,0.0,0.0,0.0,0.12142785049104482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16337513718044985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14895887713416928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5672904308327046,0.3023062996653237,0.0,0.1148654013688218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10784324159439687,0.0,0.09932114602017254,0.0,0.0,0.0,0.0,0.0,0.132378780307558,0.0,0.0,0.0,0.0,0.0,0.10275698470801914,0.0,0.0,0.0,0.14631059544482555,0.12897745845116726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.137455097024328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12733925559727122,0.0,0.10158564971887216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10724375927470377,0.0,0.3290543342627665,0.0,0.12524800843010642,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Djunglaren,2018/04/15,"Fast after cheat day? Does this method have any positive effects on the body? How are energy storage and sugar levels affected by doing a 24h fast? ",3.6544444444444437,6.608847037037041,4.9644444444444495,75.50000000000003,78.62962962962962,8.044444444444443,23.814814814814817,8.841846274778883,2.521281481481481,118,4,18,3,3,39,26,27,0.14,0.67,0.19,0.3899,0,0,1,0,0,0,3,0,0,0,1,1,1,1,0,2,0,3,2,1,3,0,4,3,2,0,0,0,0,0,0,0,0,0,0,0,0,1,1,1,0,1,0,0,0,0,1,0,0,0,1,0,0,3,3,0,6,0,0,0,0,0,2,0,0,4,11,1,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40085347665566257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6547579323685061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3801533744816174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5158410143870166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,e9eHsfY4PSBtF92a,2018/04/15,"How to stop focussing on weightlifting? Hi dear fitness people, I need some advice. I have been focussing on weightlifting for about two years (Stronglifts 5x5, Push/Pull, etc. for 3-4 times a week) but I don't want to do it anymore. My cardio and endurance in everyday life is worse compared to before when I was doing martial arts and I have discovered I really like Yoga and bodyweight exercises. So I now I want to have my weekly training something like this: 2x weightlifting, 2x Pilates, Yoga or similar course at my gym, 2x cardio like running, swimming, hiking. But I don't know what kind of weightlifting routine I should do with only 2 training days a week. Back in the day my martial arts coach would make a routine for me and now, when I want to look up a routine on the internet, I can only find routines that are build on the assumption that weightlifting is the most important thing in your training. Pls halp",5.1800889284126255,6.8887690809248605,5.083236994219657,82.32075589150737,69.17341040462428,7.172787905735884,32.382836816362826,7.61054688173877,2.2994681191640742,733,33,128,8,13,227,107,173,0.058,0.8320000000000001,0.11,0.8677,0,0,1,0,0,0,23,0,1,0,0,8,5,0,0,8,0,16,4,0,2,0,21,23,11,0,6,3,0,5,3,0,2,4,0,0,0,6,5,0,1,2,13,0,2,2,0,0,1,2,6,18,5,20,19,3,26,0,0,1,0,2,10,0,3,17,86,24,0,0.0,0.0,0.0,0.0,0.0,0.17887985881681795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1815420124669019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14075849254295564,0.0,0.0,0.0,0.15576687219299987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2361114959091945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20415543403823214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16730954425356934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19062428610927926,0.10060259580838952,0.0,0.0,0.0,0.0,0.0,0.1292976164783104,0.2682952266413477,0.0,0.0,0.0,0.15372063902812735,0.0,0.0,0.0,0.0,0.0,0.12219106525924968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13573344213470576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2784441354093359,0.0,0.0,0.0,0.0,0.0,0.12690773618892448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11727013433498724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14092517970028895,0.0,0.0,0.0,0.0,0.0,0.1530427168753215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12161403731538713,0.0,0.0,0.0,0.10674121936784038,0.0,0.0,0.0,0.0,0.0,0.0,0.17881876726831208,0.0,0.0,0.0,0.0,0.0,0.3239128887324677,0.0,0.4405085927989789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1865493423139241,0.1300374789058677,0.0,0.0,0.11788183440909435 fitness,tinyrickmadafaka,2018/04/15,"Why is muscle growth targetable but fat loss not? I just started lifting and I often get this thought a lot of times. Like say if I wanted to loose just the belly fat, I'd do corr concentrated exercises but then people say that it doesn't work that way. When I ask them why they can't come up with a proper reason. ",0.6029615384615389,2.9915776615384644,2.2833653846153865,93.16350961538464,87.76923076923076,4.480769230769232,17.35576923076923,5.985473137389443,-0.3901923076923075,248,6,53,2,8,81,53,65,0.094,0.826,0.08,-0.2144,0,0,0,0,0,0,5,0,0,2,2,4,2,0,0,3,0,4,3,2,1,0,14,10,6,0,2,6,0,0,1,0,0,3,2,0,0,4,3,2,0,2,1,0,2,3,1,0,0,1,2,6,1,4,9,1,8,0,1,0,0,5,1,0,3,5,32,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2577635065996993,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2375106936704232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14405373179286124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13470418493615788,0.0,0.0,0.0,0.0,0.0,0.0,0.2344095813565045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19115140488437746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28348885927155226,0.0,0.0,0.0,0.0,0.0,0.4385315187582319,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1951579476568798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2188930269130312,0.1607761248759466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16262839340541274,0.21885584706192124,0.0,0.0,0.0,0.0,0.4975937053772466,0.0,0.0,0.0,0.0,0.20072941094311794,0.0,0.0,0.0,0.0,0.0,0.0 fitness,randomjpnz,2018/04/15,"Looking for an online personal trainer I apologize if this is not the right way to ask. I am looking for a personal trainer whom I can talk to him/her about my current diet, exercise, daily activity, those equipment that I have access to (dont know how and which to use), and giving me advice on nutrition, calorie management, and last but not least the goal that I am willing to achieve and so on. I do not want to expose my personal info so please dm me if you are interested. Having some sort of certs to show me that you have background to backup your career as a trainer would be nice. I would certainly talk about how I should pay this back to you in return.",8.2547582697201,6.273688687022902,8.688358778625958,71.65889949109419,62.89312977099237,11.78676844783715,37.86386768447837,10.504223727775694,3.860571501272263,522,21,99,10,6,175,85,131,0.022,0.8340000000000001,0.14300000000000002,0.943,1,0,0,0,0,0,14,0,4,0,2,7,3,0,0,5,0,15,2,0,3,1,22,22,12,0,6,6,0,0,0,0,4,1,0,0,3,8,4,1,0,2,2,1,0,4,0,0,0,0,2,17,3,18,17,2,9,0,0,2,0,13,4,0,4,4,80,25,5,0.0,0.0,0.0,0.0,0.0,0.20105056658089174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1923427814299213,0.0,0.0,0.15820436612605818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2411303289233219,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19736830499942834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11307147166019302,0.1677087460224902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3455461310871301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5389429360016955,0.0,0.2258450282295545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1757041740300251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3307383210568033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1776966784746747,0.0,0.0,0.12135308810666624,0.1633099382895364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2923091395946187,0.0,0.0,0.0 fitness,TheTragedyyOfTrinkyB,2018/04/15,Local community college has a weightlifting class... So basically I have gym fear because I have no idea what I'm doing. The local community college has a weightlifting class. I'm thinking it might be a good way to learn form and the basics and help me get over my fear. I guess I'm just seeking validation here. Is this a good idea?,3.116512820512824,5.349303446153846,4.610384615384618,81.30378205128206,76.07692307692308,6.7948717948717965,27.756410256410252,7.793537801064563,1.806641025641026,264,11,50,4,6,88,43,65,0.13,0.741,0.129,-0.0258,0,0,0,0,0,0,8,0,0,0,0,3,4,0,2,6,0,8,0,0,0,0,9,14,3,0,0,1,0,2,0,0,1,0,0,0,0,3,2,0,0,4,3,0,0,1,2,0,0,0,2,5,2,2,12,1,4,0,0,0,0,1,3,0,2,0,31,8,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14592916498740416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5387578137082984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12507074567985665,0.0,0.0,0.4015758650764695,0.0,0.0,0.2637137059305822,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1604572384293317,0.0,0.0,0.0,0.0,0.0,0.0,0.5404815387004738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2539536420101739,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15339065007061006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19001565351872146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,IndependentJackfruit,2018/04/15,"How does Phrak's Greyskull work? A 3 day a week program should hit all major muscle groups M/W/F right? But with this program, it has 3 to 5 day breaks in between each muscle group, ie bench press on Monday and Friday or on Friday and Wednesday. Why does the program still work despite the large rest days? Is there something i'm not getting here? Also, so far I've been adding dips, lat raises and core work as my accessories for it, should I be doing anything else? Would adding box jumps every other day along with squats/deadlifts be too much?",4.273574766355138,5.726274429906543,3.962698598130842,90.47432827102804,71.05607476635514,5.723831775700935,24.589953271028037,5.148860815047168,0.3990570093457944,432,12,85,1,8,130,85,107,0.0,1.0,0.0,0.0,0,0,1,0,0,0,15,0,0,0,3,7,0,0,0,4,0,9,0,0,1,1,15,12,9,0,3,3,0,1,0,0,3,0,0,0,0,4,7,0,0,0,0,0,1,1,0,0,0,1,1,2,0,10,5,5,15,0,0,0,0,2,5,0,1,8,46,6,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17069931847149572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1756546930596417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5506414332732453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3735905749758465,0.0,0.0,0.0,0.0,0.0,0.17831366931068518,0.0,0.0,0.0,0.0,0.0,0.0,0.17984444540387706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11152105644398166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15691346340269646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18228879723465732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1643275407570592,0.0,0.0,0.0,0.0,0.17046487160172194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17122015595074094,0.0,0.0,0.0,0.1926092958957134,0.0,0.0,0.0,0.0,0.4661917957101613,0.0,0.0,0.15163180320433106,0.0,0.0,0.0 fitness,TubbyBub,2018/04/15,"Help me get swoll I’ve been lifting for a year now and I’ve progressed a lot. I weigh 150, my lifts are: B: 190 S:230 D:235 OHP: 150. I’m pretty happy with my body. I’m currently “bulking” but not really, I haven’t counted any calories and I haven’t gained much. The reason I came here is for help with my biceps. I throw in some bis and tris work in almost all of my workouts and I always have a protein shake when I’m finished. Can someone recommend any arm exercises for mass? I’ve seen lots of progress for pretty much everything except biceps; I would like to hear what some of you guys have to say.",1.5632933333333303,3.5611344960000046,3.0101000000000013,92.03488333333335,80.04,5.766666666666668,21.61666666666667,6.816661863887847,0.42498666666666607,472,14,102,5,12,154,82,125,0.016,0.765,0.219,0.9769,1,0,0,0,0,0,16,0,1,0,4,3,3,0,1,4,0,9,6,4,1,1,18,16,6,0,1,3,0,0,1,0,1,1,2,0,1,1,7,1,0,1,2,0,3,3,1,0,0,3,3,13,2,14,12,7,11,0,0,1,0,6,3,0,5,6,57,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19620428528641745,0.0,0.0,0.0,0.16303667853750195,0.0,0.0,0.2664900435944348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21764370287671345,0.0,0.0,0.0,0.22410165188837386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17609705187870744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.102369873516234,0.0,0.0,0.0,0.0,0.0,0.0,0.19401009917933768,0.0,0.20858036890975212,0.0,0.0,0.0,0.0,0.22083713336867095,0.0,0.26266713472422165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09572574207137087,0.0,0.0,0.0,0.0,0.0,0.0,0.3331601187390815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2880749503946277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39868015869178186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12552333605657934,0.20145759714590344,0.0,0.0,0.0,0.0,0.0,0.15581830317563106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16601820818441995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1426456930583554,0.0,0.0,0.13918921690688071,0.0,0.0,0.12617808617180176 fitness,navcmb,2018/04/15,90 day challenge recommendation? Looking for a good 90 day challenge to keep myself motivated and stay on track. Anybody knows of a good program? ,4.967866666666667,8.401619120000003,5.596,69.78466666666668,77.8,6.533333333333335,36.333333333333336,7.793537801064563,3.474333333333334,118,7,17,2,3,38,20,25,0.0,0.605,0.395,0.8677,0,0,0,0,0,0,3,0,0,0,3,0,4,0,0,2,0,0,0,0,1,0,4,3,1,0,0,0,0,0,0,0,0,0,0,0,0,0,1,0,1,2,0,0,0,0,0,0,0,0,1,1,4,4,3,0,4,0,0,1,0,0,1,0,0,2,8,1,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4737998111282079,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6162043094653976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3265031502173974,0.0,0.0,0.2018770441882844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3084678679349214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3915289444610043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,downy_syndrome,2018/04/15,"When work is your workout, protein allocation? When work is your workout, how should you fill your protein needs? I've dropped 70ish pounds with a warehouse job and the heat of the southern usa. Had decent arm definition, but switched jobs and had less hard work and more computer work. I'm now going back to the heavy lifting 8 hour days at a warehouse. I have never had good arm mass, but have had OK definition. I'm slim framed for most of my life, but my metabolism and alcohol consumption caught up with me around 7 years ago and the 70lbs came on. I've been 175-190 for about a year. I'm 6'3"" 171lbs. How should I do protein shakes? Morning and after work? Morning noon and after work? Just at after work? Searching this is difficult because it just brings up workout.",3.332200772200772,5.714377702702702,3.522046332046333,88.64013513513515,76.02702702702703,6.390733590733591,26.787644787644787,7.447530270364453,1.390380694980696,612,24,120,8,14,188,92,148,0.059,0.914,0.027000000000000003,-0.5544,2,0,1,0,0,0,21,0,4,0,7,10,4,0,1,7,1,13,4,2,2,1,23,21,14,0,3,5,0,1,0,0,2,2,0,0,0,2,11,1,0,0,3,0,6,1,2,0,0,7,1,9,2,17,12,3,28,0,0,0,0,4,7,0,1,14,70,11,12,0.0,0.0,0.0,0.0,0.0,0.0,0.1377391749096444,0.16605900535534615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13832534026386722,0.0,0.0,0.0,0.11948125489007133,0.0,0.09472108033736157,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1777187195664933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10021028683790896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08830871465835165,0.13032932717985793,0.0,0.0,0.0,0.0,0.0,0.0,0.1391941844155695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15302264489582948,0.0,0.0,0.0,0.0,0.0,0.30839070774901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10975281982654927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11521579766744347,0.119842271754103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7918534645270403,0.0,0.0,0.0,0.0,0.0,0.20012532458237187 fitness,BarrelChange,2018/04/15,"Relationship between muscle tightness and strength Basically, I used to have very bad forward head/upper cross syndrome with shoulders rolled forward. Most of it was caused by very tight pecs. I have mostly corrected this posture with lots of back exercises and stretching of my chest. During this time i have very seldom done any chest exercises just to make faster progress. I am worried that if I start seriously working chest again that it will bring my shoulders more forward again even though I still work back and stretch my chest. How can I accomplish this? Will a stronger chest also bring a tighter chest or is that a myth.",7.185535714285718,9.070135053571429,5.568214285714286,80.07678571428572,64.53571428571428,8.1,35.42857142857143,8.472884824447931,2.9143714285714286,514,24,87,7,8,149,74,112,0.068,0.831,0.101,0.5729,0,0,0,0,0,0,9,0,0,0,5,10,3,0,0,3,0,10,10,8,4,1,18,15,8,0,1,3,0,2,0,0,2,2,0,0,0,8,5,0,2,0,2,0,6,0,2,0,0,2,2,10,1,9,11,4,16,0,0,0,0,1,5,0,5,11,59,18,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16842022225289607,0.0,0.0,0.0,0.1432181796308394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32388348996004124,0.17584583493201866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2163486806349149,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2155213698670068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13910218662664442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2161408220036212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17904828671205938,0.0,0.0,0.14058003870005756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2261102549485343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1490668425923388,0.0,0.16818890560636598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20691770414480806,0.0,0.12280508986303668,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18189453865270191,0.0,0.5213119339732718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3066449495289701,0.21387893995534035,0.0,0.0,0.0,0.0,0.0 fitness,SleepyFantasy,2018/04/15,"Bench press bar that can be used for squat? I have the Golds Gym XRS20 Weight Bench from Walmart. And I'm looking for a bench press bar that I can also use for squat. The reason is I want to save money and space. What should I get, and would it be okay for squat?",1.2437499999999986,2.8719344464285754,1.6315714285714298,103.31342857142859,79.53571428571428,4.48,14.77142857142857,3.1291,-1.517181428571429,203,2,51,0,5,61,37,56,0.0,0.8740000000000001,0.126,0.6966,0,0,0,0,0,0,6,0,0,0,0,1,2,0,0,3,1,8,3,0,3,0,10,14,4,0,3,0,0,3,0,0,2,0,0,0,0,4,3,3,0,1,3,1,0,0,0,0,0,0,4,4,2,6,10,0,1,0,0,1,0,0,1,0,0,0,29,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2828436484147792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1847870440382193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29700829808854273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36364950543511626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6109446270887889,0.0,0.0,0.20861396452597905,0.0,0.0,0.4306959120330381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2512493477892033,0.0,0.0,0.0 fitness,blackmoose2,2018/04/15,Treadmill Trend I've been to multiple gyms now where there are people (mostly women) who put the treadmill's incline to maximum but then grab onto the front of it and hold most of their weight up. Is this actually effective?,9.367857142857146,8.129635785714285,8.895238095238096,68.6914285714286,60.19047619047619,12.20952380952381,37.66666666666667,11.20814326018867,4.227152380952382,181,7,31,4,2,58,38,42,0.0,0.904,0.096,0.631,0,0,0,0,0,0,4,0,0,1,1,3,0,0,0,2,0,3,1,0,1,0,6,3,3,0,0,1,0,2,0,0,0,0,0,0,1,3,1,1,1,1,1,0,2,0,0,0,0,1,2,1,0,6,2,2,7,0,0,0,0,3,3,0,2,2,23,4,0,0.0,0.0,0.4924815134699985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3498720716062611,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5073290250366604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.61454760007309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,VnDevil,2018/04/15,"Lat Press Down Questions: Positioning, Nutation vs Counter-Nutation, Effectiveness Hey, just wanted some opinions. What does your stance look like for the lat push down? Do you feel a better contraction with your pelvises nutated or counter-nutated? Do you think that this exercise has a rightful place in a upper back workout? Thanks in advance Edit: changed press down to push down",6.029084821428567,9.535488203125002,4.938214285714288,75.94250000000002,73.21875,8.657142857142857,35.70535714285714,9.23628265651192,4.1672794642857145,311,17,46,8,7,92,49,64,0.0,0.8640000000000001,0.136,0.8334,0,0,0,0,0,0,11,0,4,0,3,4,3,0,0,4,0,3,1,0,1,0,11,8,1,0,1,3,0,3,1,0,0,1,0,0,0,3,1,0,0,4,2,0,3,0,0,0,0,0,4,4,3,9,8,1,13,0,0,1,0,6,9,0,4,2,27,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2543453831016848,0.0,0.0,0.0,0.0,0.0,0.0,0.29254340679057805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34991585090218075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2894632331009535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16724966401239755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16159984611851408,0.0,0.0,0.0,0.2777675017534957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3455892361982724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3705434473749621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2824798490113917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3045329701931413,0.0,0.0,0.0,0.211947118582546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1950995313268956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,HDTV_FTW,2018/04/15,"For psychological health, what is the point of diminishing returns for exercise? For psychological health, what is the point of diminishing returns for exercise? After months of not working out, I can can start weight training at mild volume for 15 mins a day and feel miles better. Has anyone noticed a significant difference when increasing from shorter to longer workouts? Or switching from cardio to weight training or vice versa?",9.286338028169013,11.59765453521127,8.395887323943665,60.16002816901411,59.985915492957744,10.75042253521127,39.55211267605634,10.793553405168565,5.075578028169015,356,18,47,9,5,111,49,71,0.0,0.921,0.079,0.6868,0,0,0,0,0,0,8,0,0,0,2,1,1,0,0,4,0,5,7,0,0,0,6,7,4,0,0,3,0,3,0,0,0,5,0,0,0,2,2,2,0,1,3,0,1,1,0,0,0,0,3,1,1,15,7,1,14,0,0,0,0,0,5,0,2,8,32,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15625711822391594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1976432029972352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14412122917631026,0.0,0.0,0.0,0.0,0.23348112443529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11299437460672347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4750814835881347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17837356063301282,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25442484137717275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4225073558152085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1581749353252721,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5442584289605107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1626905897249446,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mallozzin,2018/04/15,"Skipping rope as cardio Hello fitness! I am curious as to if skipping rope could substitute a cardio warm up to strength training. I've found the treadmill too dull and it takes me quite a while to warm up, would skipping rope be a better substitute as it involves more movement?",7.616474358974358,7.933900519230771,7.054615384615384,75.3570512820513,63.03846153846154,9.241025641025642,40.4102564102564,8.841846274778883,3.8058256410256406,225,12,37,3,3,70,36,52,0.047,0.698,0.255,0.8718,0,0,0,0,0,0,4,0,0,0,3,1,5,0,0,4,0,4,2,0,0,0,5,6,6,0,3,1,0,2,0,0,1,2,0,0,0,2,1,0,0,1,0,0,1,0,1,0,0,1,2,2,4,8,2,1,5,0,1,0,0,2,3,0,1,1,25,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4027119550780465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3635525957581886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4992577098867978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4843110142871552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3423596310433189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32346105630403177,0.0,0.0,0.0 fitness,Beece,2018/04/15,"Routine suggestion while cutting to goal weight I ran SS for about 6 months then moved onto a PHUL which i've been doing for a better part of this year. I feel like the volume could be too high for me on a cut. Would it be ideal for me to do a 3x/week full body routine to preserve my gains while i strive for my goal weight? I've lost 100 pounds and still have about 35 to go before i hit my final goal. I was wondering what would be the best use of my time in the gym. My ultimate goal is really just to keep getting as strong as possible while remaining relatively lean. Not crazy shredded but not be really overweight/fat either. stats are 6'1 235 lbs 170 bench 3x5 95 ohp 3x5 245 squat 3x5 315 Deadlift 3x3",3.1946753246753232,4.38461423129252,4.070797773654917,89.67907235621523,73.35374149659864,7.522325293753865,22.88744588744589,8.00094639256281,0.9115768707482994,560,14,123,8,11,180,104,147,0.031,0.87,0.098,0.8135,0,0,0,0,0,0,9,0,0,0,10,5,8,2,0,7,0,14,3,1,1,0,14,23,8,0,4,5,0,3,1,0,2,0,0,0,0,4,1,2,1,2,1,0,3,2,3,0,0,4,3,12,5,19,11,4,17,0,1,0,0,1,5,0,1,10,71,16,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16041696683259668,0.0,0.19784051867588612,0.16673096513835545,0.0,0.20940365457398105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15051819148892606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0953215736624519,0.13467900438944666,0.0,0.20651487260258874,0.0,0.0,0.0,0.0,0.0,0.0,0.0984941229598478,0.0,0.10714048217485447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19918214267836165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1675655847516959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09210154009328833,0.0,0.0,0.0,0.0,0.0,0.205792275476518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15047517682620853,0.20036733998100326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20414921135170935,0.0,0.0,0.0,0.0,0.0,0.0,0.21252841418205434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2415419785377859,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15055262709341688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10992775553575818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16282108828391598,0.0,0.0,0.0,0.0,0.15121968560159466,0.4591340950214232,0.0,0.0,0.0,0.0,0.0,0.0,0.2044423213733998,0.0,0.0,0.0,0.2678389524929361,0.0,0.0,0.12140095037113526 fitness,MyPen-IsBig,2018/04/15,"Does my bulking calories count as my new maintenance? Am about to cut. I've been on a lean bulk for at least 6 months now and I want to start cutting down. I've never done a cut before and I didn't start counting my calories until I started my lean bulk. I weigh 183 lbs (83kg) and am 5'9 (175 cm) tall and my lean bulk kcal is at 2950 atm and my weight has been staying the same for 3 weeks on those kcals. I just did one of those estimated maintenance kcal calculators and found out it is around 2550 kcal. Now if I want to cut on a 500 deficit below 'maintenance' should I use the estimated one or the bulking one? I've tried googling but I guess I searched for the wrong things.",1.6774539544962082,3.5192389014084533,2.713661971830984,95.0621614301192,79.0,6.059371614301193,22.89490790899241,7.010146845296331,0.4661976164680395,532,17,124,6,13,169,84,142,0.095,0.888,0.018000000000000002,-0.8385,0,0,0,0,0,0,12,0,0,0,0,5,5,4,0,7,0,11,2,0,1,1,20,19,11,0,4,4,0,1,0,0,1,0,0,0,0,4,8,2,0,1,0,1,0,2,5,0,3,6,1,15,0,19,12,2,21,0,0,0,0,0,10,0,3,10,74,19,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18152787099956766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1735169217275017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17844767427248648,0.20867617443265496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22358262771569576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.224635719102312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16276326622315654,0.0,0.0,0.0,0.15727206891936787,0.19694269068316336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4145349029208357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43299694781244974,0.2173466036829948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13547228044531426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13844511970385293,0.0,0.0,0.0,0.0,0.1761173683132254,0.0,0.0,0.24054908282458445,0.0,0.16356857300245076,0.2483139296337549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22294939572881334,0.0,0.0 fitness,domocke,2018/04/15,"Transitioning from assisted chin-ups and dips to unassisted? Hi guys, I've finally gotten all the way down to the lowest weight on the assisted machine (10lbs) but once I take that away I start swinging, and I can't even do 1 rep unassisted; with dips I find that I have trouble balancing without the pad to support my knees. At this point, I'm finding that I only use the assisted machines for balance; what changes do I have to make to get this to work? I've been trying to brace my core during an unassisted pull-up but I still find myself swinging and unable to pull myself up. Thanks.",4.884195652173915,6.0182584086956545,5.510163043478261,81.16089673913045,69.26086956521739,8.880434782608695,30.89673913043478,9.188382445141503,2.6550217391304343,467,19,89,9,8,151,74,115,0.049,0.88,0.071,0.5283,1,0,0,0,0,0,14,0,0,0,1,2,3,0,0,6,0,6,2,1,2,1,13,15,5,0,0,3,0,1,0,0,0,0,0,0,1,6,4,1,0,3,0,0,1,2,1,0,0,2,1,12,2,17,13,1,11,0,0,0,0,2,6,0,0,3,55,18,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1914626494505262,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21557743448868946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13459802399021856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2232364293334688,0.5587672010503446,0.0,0.0,0.0,0.0,0.0,0.1064692147485189,0.0,0.0,0.0,0.0,0.0,0.0,0.20177911922134664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13602802285404056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2170242990919053,0.0,0.15498762178181247,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19264262748337166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14424002197206698,0.0,0.16274290793469146,0.0,0.0,0.0,0.0,0.0,0.23125272303062275,0.0,0.0,0.1532209056330897,0.0,0.0,0.18761778371054869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13835659033323344,0.0,0.0,0.0,0.0,0.1760047492494023,0.0,0.0,0.0,0.1617549916256972,0.0,0.2481551441456601,0.0,0.0,0.0,0.0,0.0,0.19644139995132587,0.0,0.14835785573939306,0.0,0.0,0.0,0.0,0.0,0.0 fitness,xAndreHD,2018/04/15,"Sore back After Deadlift? When i deadlift heavy weight (around 300lbs for me) i get a pain in my lower back. I know low back pain is a bad sign, but this is a little different because it’s more of a dull soreness instead of a sharp cripple. I usually get it around my last sets and is almost immediate if i hit max weight, however it never last to the next day the longest t lasts is an hour or two. Any advice would be helpful ",1.8930681818181831,3.7593339886363673,3.5840909090909108,88.9586363636364,78.43181818181819,6.218181818181819,24.63636363636364,7.1686216300943375,1.0112454545454548,333,12,70,4,8,111,64,88,0.177,0.7809999999999999,0.042,-0.8279,3,0,0,0,0,0,8,0,0,0,0,7,5,0,0,8,0,6,6,0,0,1,11,10,5,0,2,3,0,3,0,0,1,4,0,0,0,4,3,2,0,1,0,0,0,1,5,0,1,0,3,8,0,8,7,1,19,0,2,0,0,1,5,0,3,13,46,12,0,0.0,0.0,0.0,0.0,0.0,0.15822276970410165,0.0,0.0,0.16213582185469858,0.0,0.0,0.0,0.0,0.0,0.0,0.11010866090718677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28827973480138674,0.0,0.0,0.0,0.3735110039246076,0.1351933774076646,0.0987026956437144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10442264179106976,0.0,0.0,0.0,0.0,0.1691681091066494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16918920554142608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10852910704921978,0.0,0.0,0.0,0.15945497551289814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08898498385179343,0.3959502738621297,0.0,0.0,0.0,0.0,0.0,0.0,0.16228270573680328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1248798602387861,0.0,0.17219986036101895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3445807951576095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15816873302230838,0.0,0.0,0.0,0.17832796886501076,0.0,0.0,0.0,0.0,0.3943409537507306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11502071957075286,0.0,0.0,0.0 fitness,thomastremblay3,2018/04/16,"Dieting question! Not sure what to do. Hey guys, First time poster here. Not sure it applies here since it’s about dieting I’m 6’2, 195 pounds, 25 years old male. I’ve been tall and lanky most my life. I played collegiate volleyball for 5 years and was able to keep my slim frame that way. Ever since I graduated 3 years ago, I’ve acquired a bit of a beer gut and my upper body is fairly week. I would love to lose the gut but also gain some upper body strength/muscle. I’m going to the gym 4-5 times a week , attempting a 12-week mass builder program. I’m also having 2 whey protein shakes per day and I like to think I’m eating relatively healthy...but I’m not seeing the best results so I’m thinking my problem might be with dieting. (It’s been a month) I’ve done a bit of research and I am torn between two choices. Low-Carb high protein diet or a clean bulk. Which one of the two would be better for my current situation? Or, is there something I’m completely missing? All the help is appreciated! Thank you all in advance. You rule. 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Could it be from improper form or lifting too heavy? Program I'm on is SL 5x5 that I've modified for personal preference. Edit: Also might add, I feel like my chest is lacking behind the rest of my body. ",0.9401712328767148,3.1874238904109617,3.0016267123287683,89.79504280821921,84.06849315068494,6.389726027397263,21.453767123287676,7.6454224807358475,0.9322068493150684,276,9,59,5,8,93,55,73,0.051,0.905,0.045,-0.1128,0,0,0,0,0,0,6,0,0,0,0,2,1,0,0,2,0,6,7,6,0,0,10,9,5,0,3,3,0,1,1,0,1,1,0,0,1,3,2,0,0,2,0,0,0,0,0,0,0,0,1,9,1,8,5,3,6,0,0,0,0,1,3,0,2,4,37,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25567571847264353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3551309410573318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25526616093906385,0.0,0.0,0.2061895228018329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2670805948303522,0.0,0.0,0.0,0.0,0.0,0.0,0.2693734117024531,0.0,0.0,0.312742310842608,0.0,0.0,0.16165735133267572,0.2284042351925197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15619644591543402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3391667572068183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2431574252068605,0.0,0.0,0.0,0.0,0.0,0.0,0.279162531395229,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1864282041837143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26379809875570065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BallMeBlaziken,2018/04/16,"Unable to workout for 10 weeks I’m gonna be working as a camp counselor for 10 weeks over the summer during this time I will not be able to lift much. I can probably do pull-ups there, but not much else. I will have one day a week where I can leave to go to the gym. What kind of workout should I do to maintain muscle? How much should I expect to lose? Male 165 5’9” 265/315/355 I was thinking maybe something like 5x5 Bench 5x5 Squat 5x5 Press 5x5 Deadlift 5x5 Row 5x10 Curls 5x10 Tricep Extensions But I really have no idea ",0.7788461538461533,3.1771929814814825,1.6351851851851862,98.13602564102564,86.77777777777777,4.4341880341880335,18.492877492877493,5.873414542411696,-0.3827131054131057,414,11,91,3,13,128,74,108,0.08199999999999999,0.8859999999999999,0.032,-0.6343,0,0,1,0,0,0,9,0,0,0,2,3,3,0,0,4,0,13,1,1,1,0,10,17,4,0,3,4,0,1,1,0,5,0,0,0,1,2,0,0,0,2,3,0,1,3,1,0,1,1,1,8,2,11,9,3,9,0,1,0,0,1,2,0,0,7,50,10,1,0.20862355729726265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13454493546045654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17427821213169153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11856557534379893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2355106024419386,0.0,0.0,0.0,0.0,0.0,0.21724933106715225,0.0,0.0,0.0,0.22090222431413986,0.0,0.0,0.0,0.10192293211252317,0.0,0.0,0.0,0.0,0.2333963967763805,0.0,0.0,0.0,0.0,0.0,0.0,0.20959040421707625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4600869574429454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1413687216447253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2249314801817036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1336495929161195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16060860683226275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1336775516660521,0.0,0.0,0.1216500739662398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5020357010546318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15188043440698254,0.0,0.0,0.0,0.0,0.0,0.0 fitness,blogg10,2018/04/16,"Confused by advice at the gym hello fitness. I am utterly new to all of this; recently decided to make some changes in my life and went to join a gym near my workplace with the aim of losing some weight while building some muscle; I've started calorie counting and all that fun stuff in the sidebar. I had a copy of phrak's gslp printed out and went to ask about some basic things; gym pricing, access times, and most importantly, whether or not they had anyone who was willing to help me get to grips with the process (or a personal trainer); even just using the equipment is fairly intimidating. I don't want to mess up on form and I have nobody to go to the gym with to check I'm doing it right. Well, speaking to one of the trainers working at the gym, she said they'd be happy to have someone do an introductory session with me, take me through the basic lifts, safety, use of the equipment etc, which is all great, but also critiqued the program. Apparently I should be doing 'volume training' instead of strength training, which I didn't quite understand, and outlined a rough 4-day program; each workout split into two parts, with part 1 being 'compound work to 1RM, dropping % of weight for volume', and part 2 being 'accessory training'. Day 1 squats, day 2chest press, day 3 deadlift, day 4 shoulder press. I'm not 100% sure what all this means, and don't really want to challenge their expertise, but I'm also not sure if this is best for me. I'm quite overweight, and my aim is basically just to get to the point where I can look at myself in the mirror without feeling sad, and would like to hear your opinions on the best way to proceed with this situation. Apologies if this is too similar to something that's already been covered.",10.86832293832294,7.375772690690695,9.99159159159159,69.05160083160082,59.33033033033033,12.047955647955652,43.933702933702925,9.265573868473778,4.200444860244861,1378,61,250,15,13,440,196,333,0.053,0.821,0.126,0.9781,1,0,1,0,0,0,42,0,1,3,9,10,15,0,1,19,0,27,5,1,3,6,56,50,20,0,6,13,0,7,1,0,3,2,3,0,1,14,19,3,0,4,6,2,3,7,4,1,2,8,11,20,11,50,34,17,31,0,2,1,0,14,16,0,11,11,178,34,7,0.0,0.0,0.0,0.0,0.0,0.10601098816359317,0.0,0.0,0.0,0.0,0.1197166875947752,0.17351197914408725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0758557365161019,0.0,0.0,0.0,0.10141950193070444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2276981362240489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11476350505994312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3498215668840379,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12099025258916095,0.07165379365376126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05485363870391317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11335862025170255,0.0,0.06165493365220787,0.0,0.0,0.1196058871966278,0.0,0.0,0.0,0.11548506420422144,0.0,0.0,0.0,0.0,0.12227128880375078,0.0,0.0727156900635517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07662667099988937,0.05300064203977031,0.0,0.0,0.0,0.09110068038011364,0.12136776898510393,0.0,0.0,0.0,0.0,0.07241505923906333,0.0,0.0,0.11817275069206692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1047761825610365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07351273021894747,0.0,0.0,0.0,0.0,0.3524383825480193,0.0,0.0,0.0947255445581984,0.0,0.0,0.1025540692901631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2307758299467617,0.0,0.0,0.06949872895226418,0.0,0.10711655881202052,0.0,0.0,0.09264621050394596,0.10319476089528927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12194249252101735,0.0,0.0,0.09191959689908827,0.08351760592822524,0.0,0.0,0.07678674964612826,0.0,0.0,0.0,0.0,0.0,0.124190192247116,0.0,0.0,0.2044930108724093,0.0,0.08156775879914617,0.0,0.0,0.0,0.0,0.0,0.07207309059635819,0.0,0.0,0.0,0.0632588946448103,0.0,0.0,0.0,0.0,0.0,0.0,0.10597478299511646,0.11293745849941092,0.0,0.1873936572161736,0.0,0.0,0.12797537461019984,0.08611091343551877,0.0,0.2642127568533205,0.09754168918544724,0.2011346951064964,0.0,0.0,0.0,0.10457636092927486,0.0,0.15795778967509178,0.0,0.0,0.07706514153295697,0.0,0.0,0.0 fitness,lazythencrazy,2018/04/16,"My mother is and has been 5'2 190 all my life... and has been dieting all her life. What are things I should start telling her? Background (sorry for not a lot of specifics): Well, she walks a lot and has an active job as a nurse. She tries to get 10000 steps per day. My mom is one of the weakest people I have ever met, and I once witnessed an old woman beat her in a footrace when my mom was in her thirties. She rarely runs, and if she does run, I dont recognize it as running. She is in her mid 40's now and I dnt know what to say. She does have lots of nuts in the car to snack on and refuses to give that up, which means I need an alternative to offer. She eats a lot of healthy food in seemingly reasonable amounts. She is the only overweight person in our household and probably the most overweight in proportion to her height in the family. Well, I gave yall all the facts I can in the most blunt manner possible, so lets get to fixin some of it!",3.1207106963388367,3.8938104070351782,4.1254307250538425,90.80247487437187,73.07035175879399,7.695764536970568,25.269562096195266,7.957251820313856,1.1143923905240487,737,22,170,10,14,239,118,199,0.056,0.895,0.049,-0.3164,1,0,0,0,0,0,24,1,1,0,1,6,2,0,0,15,0,17,8,0,1,5,29,27,13,0,3,2,3,0,0,0,1,4,1,0,2,7,8,6,1,4,0,0,6,2,0,2,1,5,1,28,2,26,20,11,25,0,0,0,0,28,13,0,9,6,120,35,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09091629572888063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2467338572335286,0.0,0.1652199841756151,0.0,0.0,0.1442511649765696,0.0,0.0,0.0,0.0,0.0,0.0,0.12751867271242998,0.0,0.0,0.0,0.0,0.13289734355503655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1704658107940552,0.0,0.0,0.0,0.1473057526730198,0.13523470222256054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13989452415748044,0.0,0.0,0.0,0.07747539200824159,0.0,0.0,0.0,0.0,0.1441550353469754,0.19914761526566888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4794027809725723,0.0,0.0,0.0,0.0,0.0,0.15356155489087814,0.0,0.0,0.0,0.0,0.0,0.3302131028337549,0.0,0.0,0.0,0.1045301222449903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14792805640796589,0.15013226030443882,0.09552734526854884,0.10721675902042284,0.0,0.0,0.0,0.0,0.0,0.09773332915625918,0.12309269120887625,0.0,0.0,0.0,0.15892652817596695,0.0,0.0,0.151993361184115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14494431789333634,0.0,0.0,0.0,0.0,0.0,0.11210784794942237,0.0,0.0,0.0,0.12833705133901555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15780837953988813,0.09978182450370618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1232171213381463,0.0,0.0,0.0,0.09365658151266912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09571180610493384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2535043547734828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jwake21,2018/04/16,"Broad shoulders bench press form I've been focusing a lot on trying to perfect my form on the flat bench press in my efforts to hit a PB of 225. What I've noticed that really seems to plague me is when arching my back and pulling my shoulders in to focus on the Chest movement my shoulder blades are almost falling off the edge of the bench. I'm fairly broad (48"" chest), but there are plenty of guys far broader than me. Any advice or tips on how to get a more comfortable position whilst maintaining good form? (Besides a wider bench lol)",6.421069182389934,6.2657294716981164,6.105660377358492,82.75427672955976,65.60377358490567,8.953459119496856,32.76100628930818,8.344100000000001,2.358017610062894,428,16,84,5,6,133,72,106,0.011,0.8859999999999999,0.103,0.8987,0,0,0,0,0,0,10,0,0,0,2,4,3,0,0,8,1,4,6,6,1,1,8,8,5,0,0,2,0,2,0,0,0,0,0,0,1,2,1,0,0,1,0,0,3,0,0,0,0,1,2,7,3,16,6,5,16,0,0,0,0,1,10,0,4,3,49,9,0,0.0,0.0,0.0,0.0,0.0,0.33154012088922497,0.0,0.0,0.3397395335621351,0.0,0.0,0.0,0.0,0.0,0.0,0.2307217780120369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2608850875808553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17725959975058578,0.0,0.0,0.2845716507326088,0.0,0.0,0.0,0.33594016820434186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2884434026929908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3862720994789061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21735121422435924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3088674262982932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23034859309569475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,maximusasinus,2018/04/16,"Is it necessary to change your routine I've been going to the gym for about 2 and a half months now. I've been following the same routine each week (going 6 days a week, splitting time between each muscle group, and making sure to hit each group twice a week). Every 1-2 weeks I'm able to increase what I'm lifting by 5-10 lbs depending on the exercise (so I haven't hit a plateau as of yet), but I've heard that around the 8 week mark it is best to change your routine. Is this fact or fiction? I've heard conflicting information on this. I've been told that you need to shock the muscle, and the best way to do that is to switch up your routine. I've also heard that by just changing the weight you're lifting that can be enough. Is there concrete evidence going either way?",5.44520138888889,4.988592506250002,5.798333333333336,85.15555555555557,67.6875,8.861111111111112,30.277777777777786,8.167268648758528,1.867506944444444,611,20,132,7,9,196,91,160,0.044,0.858,0.098,0.8523,0,0,0,0,0,0,18,0,4,0,2,8,4,0,0,11,0,12,2,0,2,2,19,26,8,0,1,4,0,1,0,0,0,1,3,0,0,10,7,1,1,1,2,0,5,1,1,0,2,7,4,5,3,19,16,9,21,0,0,0,0,11,4,0,2,10,78,15,0,0.1476475603018795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11807370062981876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13143763176925274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3098940108124772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4685746242946307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09522046181680603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15255939847254232,0.0,0.0,0.0,0.12439943754139285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25173453317676153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09855589300359983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11785087399306884,0.0,0.0,0.10947879512840017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13915607824741896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0860944797622534,0.0,0.0,0.1410835711656378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2343915218787857,0.5921698345531048,0.1797949519633564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,OhMyGodTheDailyMail,2018/04/16,"How often can I train neck? Roughly what is an optimal recovery time? I've been training the neck directly for a short while now and definitely seen some results. Noticeable difference in size and looking more yolked, but so far my protocol for training it has been to hit it at the end of a pull day in a push/pull/legs routine. As an aside, I know some people may swear by more minimalist routines, but my training principle is firmly to do direct work on traps, biceps, neck, etc in addition to the compound lifts. Some advice from people with experience doing neck exercises would be appreciated.",6.9798701298701324,7.973900727272728,7.5949350649350675,68.59954545454548,64.45454545454545,11.012987012987013,35.714285714285715,10.914260884657429,4.255064935064935,480,22,80,13,7,159,82,110,0.012,0.91,0.078,0.797,0,0,0,0,0,0,14,0,0,0,1,4,0,0,0,8,0,11,6,5,2,0,15,15,8,0,1,2,0,1,0,0,2,1,0,0,0,3,4,0,0,1,1,0,1,0,0,0,0,3,3,4,0,15,8,6,13,0,0,2,0,0,7,0,5,5,56,7,1,0.0,0.0,0.0,0.0,0.0,0.29399125862467085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19402608073718935,0.0,0.0,0.0,0.0,0.3143286229183626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2664675377529861,0.0,0.33553197886537506,0.0,0.0,0.0,0.0,0.0,0.2942931533519395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16534160949279975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2526417699756085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3425245197860708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4171488655924834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17543051317599265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21902545292988465,0.0,0.0,0.213718203629982,0.0,0.0,0.0 fitness,oakshaft,2018/04/16,"How wide should the grip be on the OHP? Right now I have a fairly narrow grip and feel like a wider grip might help, however I feel like I might get a shoulder injury, so in general, what is the correct grip width for the OHP?",7.857234042553191,4.833225042553191,7.634574468085108,82.18250000000003,64.53191489361703,11.102127659574473,32.01063829787234,8.841846274778883,2.198455319148936,175,4,40,2,2,56,33,47,0.059,0.773,0.168,0.644,1,0,0,0,0,0,5,0,0,0,0,3,2,0,0,7,0,6,1,1,1,1,9,9,3,0,1,0,0,6,2,0,3,0,0,0,0,1,1,0,0,2,0,0,0,0,0,0,0,0,6,3,2,3,5,0,7,0,0,0,0,1,6,0,2,3,24,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3202383492148305,0.4524619179316212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16544835619121093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21225895946177076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.309420459885214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6718791415364762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27043665847710496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Gokuwaj1218,2018/04/16,"531 BBB for a long time? I know there‘s an anchor and leader system now in forever ( I’d like to read it but i costs a fortune with shipping to my country...) So my question is: If I‘m not a powerlifter and only lift for aesthetics first and foremost followed by general strength and general fitness can I just run 531 BBB indefinitely? ",3.405677083333334,5.771646546875001,4.979375000000001,78.36145833333336,75.71875,8.016666666666666,34.104166666666664,8.841846274778883,3.3609666666666667,265,15,47,6,6,89,50,64,0.0,0.856,0.14400000000000002,0.8426,2,0,0,0,0,0,8,0,0,0,2,4,2,0,0,4,0,2,0,0,0,0,14,5,7,0,1,4,0,0,1,0,0,0,0,0,0,1,5,0,0,2,1,1,2,1,0,0,1,0,0,5,2,7,5,0,9,0,0,0,0,1,2,0,3,5,31,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3722509823995756,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2405120239692093,0.0,0.0,0.0,0.0,0.0,0.0,0.2138057090285904,0.0,0.0,0.3872920329374281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33284013216322605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4902498758185725,0.0,0.4377521072511879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2551877166270868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,FlyinPurplePartyPony,2018/04/16,"Older people who lift(ed), what affect did it have on your body in the long term? I’m 23 and took up strength training about a year ago. I’m wondering how older adults feel it affected their aging and what advice they have about caring for their bodies.",6.1534013605442155,6.627115632653062,5.710612244897959,83.21176870748302,66.14285714285714,8.165986394557821,26.537414965986393,7.793537801064563,1.4332802721088425,202,5,38,2,3,62,40,49,0.031,0.843,0.125,0.7003,0,0,0,0,0,0,6,0,1,3,1,3,2,0,0,2,0,3,2,2,3,0,7,9,3,0,0,0,0,1,0,0,0,0,0,0,1,5,2,0,0,2,0,0,1,0,0,0,0,2,1,4,2,6,7,1,11,0,0,0,0,6,3,0,1,7,23,9,0,0.0,0.0,0.0,0.0,0.0,0.2813865521619298,0.2552549680807368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6397067688057188,0.0,0.0,0.0,0.0,0.29358958374730965,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14559883400588006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2548313479861746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19963192371169194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31992889451878365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3122752014022588,0.0,0.0,0.0,0.0,0.0,0.0,0.18543374959204734 fitness,sapunec7854,2018/04/16,"I've been trying different things and I am terribly confused as to how my body has developed during the years I'm not looking for advise or routines, just for someone who relates to tell me where I am right now. Who I am - I'm male, in my late twenties, BMI of 25-26. Random people make comments that I look like I actively workout. So basically I *appear* fit What I've been doing - since I was a teenager I've sporadically done some exercises during the summer. One year I've been doing some light weightlifting, another year I've been doing couple hundred sit ups and push ups a day, some weightlifting again the next year, some light cycling the next etc. Mostly working out at home and at the gym, very minimal cardio However, this year I've been experimenting with some different types of workout and have become very confused and sort of concerned: - First of all I discovered that it's disturbingly easy for me to become short of breath and start getting woozy, like I'm about to feint, when doing any type of cardio. This is something I discovered when I started taking amateur boxing lessons. And let me tell you guys I was **really** standing out from the rest of the first timers. There were children, old people, girls and some guys who were quite fat but I was the single person in the entire room, who would consistently need to sit down and take a breather. I've been to the doctor before for such symptoms in the past and they've told me it was normal, maybe I didn't eat properly before working out or pushed myself too hard or something, but I've tested it with a thousand different variables and it seems that I just suck at anything which requires even a basic amount of cardio. - Secondly I started wall climbing and what I noticed is that my muscles abruptly stop functioning past a certain point. Which I found really, really interesting. Also, other people noticed and made comments on it, saying that it's nothing they've seen before. It didn't matter if I was climbing on a very easy route for children or something quite advanced. After about a minute or two my muscles just stopped working and I couldn't force them to move. So I've been thinking that I've succeeded in creating more more muscle mass at the gym, however I've done so at the expense of endurance and a ""strong heart"". Has anyone ever found themselves in such a position and how did they leave it? I'm worried that it will take a lot of effort to condition my body to become strong in the ""proper"" ways, which will make me healthy and give me functional strength and resilience but not one person I know of has ever gone from lifting heavy things up and putting them back down to plyometrics and compound exercises. Are you such a person or do you know one?",6.107751131221723,7.095706146153848,6.168552036199099,78.07762443438915,66.38461538461539,8.656108597285067,32.217194570135746,8.757208317658263,2.6714457013574657,2196,88,387,33,34,696,248,520,0.046,0.862,0.091,0.9796,5,0,3,0,0,0,55,0,3,3,17,27,13,1,3,26,0,39,13,5,5,4,77,68,39,0,5,15,0,3,2,0,3,8,1,2,9,30,25,2,3,7,8,1,9,5,5,0,8,25,9,38,8,55,38,15,71,0,0,3,0,27,29,1,21,31,265,68,10,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06032108350834619,0.0,0.0,0.0,0.051294765307060015,0.07909459062992287,0.0,0.0,0.0,0.05274218229249925,0.0,0.0620721951532155,0.0,0.0,0.0,0.0,0.05800076375483557,0.0,0.0,0.24991844808982086,0.19255529222449025,0.0,0.0,0.0,0.0,0.16757072810736193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0834615002256466,0.0,0.04864589996177597,0.0,0.0,0.0,0.0,0.2364238666396767,0.0,0.07720546815996349,0.0,0.1543814914346764,0.0,0.0,0.0,0.07718338813259347,0.0,0.0,0.0,0.0,0.08412402608889702,0.049820588664821634,0.1364609181730395,0.0,0.0,0.0,0.07378469555742583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12832088532621969,0.0,0.16540948970086009,0.0,0.0,0.0394088917221994,0.07235901708201108,0.0,0.0,0.0,0.0,0.0,0.14937447373829596,0.0,0.0,0.06757017252423705,0.0,0.0,0.0,0.0,0.08938452755511313,0.0,0.0,0.07566211376186438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08290835298374513,0.0,0.08508795840978738,0.07986913419329518,0.0,0.07713195277321032,0.0,0.07370225779793704,0.0,0.0,0.0,0.12668385839372182,0.0,0.0,0.06412761193585663,0.0,0.07137338189930244,0.10069978700419263,0.0,0.0757792465513401,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08016980677309515,0.0,0.05593014793393868,0.0,0.0,0.1604406292902332,0.0,0.07390506585048444,0.07237680710753666,0.17175436890402365,0.07915075483300775,0.0,0.15333929888891246,0.0,0.0,0.0,0.0,0.0,0.1440123188613094,0.15688031661269408,0.19758684715100955,0.0,0.0,0.0713054235020344,0.0,0.0,0.0,0.0,0.0,0.0,0.0758276567671946,0.0,0.16045748747256894,0.0,0.0,0.14496654306635995,0.0,0.0,0.0,0.0,0.06441652994920362,0.0,0.059984704750187,0.0,0.0,0.0,0.06866834279571149,0.0,0.0,0.0,0.06239620627999225,0.0,0.0,0.0,0.06391131849172238,0.174208345952763,0.0,0.0,0.1601685357029627,0.0,0.0,0.12612517092955958,0.0,0.0,0.0,0.0,0.0,0.0,0.07840031339351029,0.17014118383236493,0.0,0.13185772055799694,0.0,0.0,0.0,0.10022424821648226,0.04833228975306272,0.0,0.0,0.0,0.0,0.0,0.07207628652733965,0.0,0.051211797704847316,0.0,0.07368383170269571,0.0,0.0,0.0,0.0,0.18671214348524265,0.0,0.059872564717972136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16474110436846492,0.07660249597788901,0.0,0.053583076637396865,0.0,0.0,0.24287118684728706 fitness,CallMeNardDog,2018/04/16,Lats are overactive and middle trap isn't activating. So my right middle trap just isn't activating at all. I can put my finger on my back and feel it not flexing during a bent over t raise or a face-pull. it seems my right lat takes over and just pulls my shoulder down and in and i can't figure out how to stimulate/activate that middle trap. I tried PT with no success. ,2.0536363636363646,3.9597834545454593,3.718181818181818,87.99727272727276,78.0909090909091,6.997402597402598,21.38961038961039,7.957251820313856,0.8927714285714292,294,8,63,5,7,98,54,77,0.123,0.8270000000000001,0.05,-0.5267,0,0,0,0,0,0,7,0,0,0,1,5,1,0,0,2,0,5,2,2,1,1,16,8,8,0,0,4,0,2,0,0,0,0,0,0,0,3,7,0,0,3,0,0,2,5,0,0,0,0,2,8,1,9,8,1,16,0,0,0,0,0,13,0,2,1,41,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2986362130888177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19637394511333145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3904238978657541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6633398362016832,0.0,0.0,0.0,0.0,0.0,0.3535617899494712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2920094813746295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26368096455921514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,worstadcnaeu,2018/04/16,"Thoughts on athletic ladders for training? Hi everyone, first time posting here, some stats about me: 6'4"" 205 lbs, 20 Y/O college student, slightly athletic but by no means a star going to have a lot of time this summer to train, with the end goal being a walk on for my uni's football team (D1, played in high school) I know I need to get my footwork agility and general speed up. I read the recommended routines on the sidebar, but I didn't see anything about athletic ladders ( [this](https://www.amazon.com/SKLZ-Ladders/dp/B07BBKNY3K) is what i'm talking about) Thanks in advance!",5.682172897196264,7.484734542056074,5.506623831775702,79.40516939252338,68.06542056074767,7.966822429906544,36.739485981308405,8.472884824447931,3.2127018691588782,464,25,80,7,8,144,84,107,0.028,0.877,0.095,0.7678,0,0,0,0,0,0,30,0,0,0,4,4,2,0,0,6,0,4,0,0,0,0,11,13,3,0,1,2,0,0,0,0,0,0,0,0,0,2,2,0,0,3,3,0,3,2,0,0,1,2,1,7,2,17,10,2,17,0,0,1,0,3,7,0,2,6,44,9,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21512598201157476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.231540092080572,0.0,0.0,0.0,0.0,0.0,0.2497975443057672,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22236330131598112,0.0,0.0,0.0,0.0,0.1365809040714551,0.0,0.1485707317182639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2762040648150184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1436693257630547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2222495186082314,0.0,0.0,0.0,0.0,0.0,0.2847624837051729,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19383925393071771,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2503676271658901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2614902534277705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2645705002324896,0.20831750304985894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21011909941808984,0.0,0.2406799616170357,0.0,0.0,0.0,0.0,0.0,0.20753788977649176,0.3048716366506535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CoyoteMaxi,2018/04/16,"Distance runner looking to incorporate some more lifting into my weekly routine. Have some ideas, but looking for a bit more guidance. Hey all, as in the title, I'm a long time distance runner, couple years out of school, and looking to graduate from the same old routines I used during that time and incorporate some more lifting routines into my week. I've read the sidebars, searched some posts, done my research, but I'm still looking for some more guidance from some people around here. Currently I run anywhere from 30-50 miles per week, 6 days a week, and that is increasing as time goes on. I've been chatting with a friend of mine who has gotten over this hump and been incorporating more lifting into his weeks, but now does no running. He outlined some good workouts and routines, so I've got that part down. I simply have a couple questions about what would be best for me, somebody whose fairly new to this. My goals are to retain my endurance/speed, to gain strength, a bit of mass, and to tone up my body. I plan to ""lift"" 3 days a week using essentially this outline: Monday: Biceps and Back Wednesday: Shoulders and legs Friday: Triceps and Chest (https://gymflow100.com/easy-killer-3-day-compound-training-routine-20-videos/). 1) My first question: In this scenario, is it better to be doing isolated days like this VS to run a full body routine each of these days? Pros and cons I suppose of each in the scenario where I'm running every day, and only lift 3 days a week. 2) My second question: I used to run on 3 week programs. With an Easy, Medium, and Heavy week. Increasing weight and reps each week. I enjoyed that plan, but don't know if it's the most efficient. My plan at this time would be to run an easy week - lower weight, higher reps (12), a medium week - medium weight and medium (8-10 ish reps), and finally a heavy week - lower reps (5-6) and weight pushing total fatigue. All weeks utilizing sets of 3 for each exercise. Then rinse and repeat... Looking for some opinions on this sort of a plan? Or anything I should tweak to better suit my scenario. Thanks for reading, and sorry if I missed any crucial sidebar information or posts out there that have already gone over this! I did my best! ",6.978382352941178,7.66384466176471,6.247839215686272,79.33637647058825,64.39215686274511,7.998588235294116,32.25137254901961,7.554174236665415,2.1468412549019606,1754,65,310,15,25,535,207,408,0.042,0.815,0.142,0.9941,3,0,0,0,0,0,89,0,0,0,12,10,12,0,0,19,0,19,14,7,3,3,67,36,30,0,5,9,0,4,1,1,3,2,0,0,0,19,30,4,1,6,7,0,12,2,2,0,2,7,9,24,10,50,23,30,74,0,2,5,1,11,21,0,18,39,194,43,9,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06788026177210159,0.0,0.0,0.0,0.0,0.04183041734405818,0.0,0.0,0.0,0.0,0.0,0.0,0.05061931394319991,0.0547589150536538,0.0,0.0,0.0,0.04729909844825751,0.0,0.0,0.0,0.0,0.0,0.12910655483741135,0.10880511554357,0.13431082029254707,0.136652413738871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13612419769155215,0.0,0.2776920412264415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.053829756186764534,0.06294835523910491,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0518266963681323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06738362773928802,0.0,0.052322260907352376,0.0,0.0,0.0475241867667324,0.0,0.0,0.0,0.0,0.051593529735244836,0.04919693970065275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06943980643105567,0.0,0.0,0.0,0.0,0.0,0.0,0.03380550613554729,0.0,0.0,0.0,0.0,0.0,0.0,0.030051762440394106,0.0,0.0,0.05443637694134968,0.2582738528796614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.059408883110754075,0.0,0.0,0.0,0.0,0.0,0.06454672495219008,0.0,0.0,0.04678281336753785,0.0,0.0,0.0,0.0666117373902899,0.0,0.04264482660620705,0.0,0.0,0.0,0.0,0.0,0.11782340191750833,0.0,0.0,0.0,0.0,0.0,0.20672328449231006,0.0,0.12305772745418585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.062253648239742915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06885789157683726,0.0,0.0,0.04912373647178901,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.056632185582653274,0.0,0.0,0.0,0.0,0.0,0.0,0.1434730751134121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1593804184090267,0.0,0.0,0.0,0.0,0.6907794689176885,0.2996212384264924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08739302908994756,0.0,0.0,0.03961185140765408 fitness,hippyhop94,2018/04/16,"Question about changing lifting routine to the PHUL routine Hey all, I've been doing the beginners greyskull lp varient for about 2 1/2 months now and have kind of hit some plateaus. Currently my stats for the program are as follows: Bench-135 Bent over row- 120 Squat- 185-195 depending on the day OHP- 95-100 depending on the day Deadlift- 205 (i intentionally keep it lower to avoid injuries) With squats and ohp ive sorta hit a plateau of strength gaining. But the main reason i am considering switching routines is i want to start gaining muscle mass and this routine has not helped in that regard at all. Im 6' around 175 but im definitely a skinny fat 175. I want to start bulking up some muscle mass. So my question is, is it ok to switch to PHUL this early? I know your supposed to stick with those beginner routines for about 6 months but my goals dont really lie in pure strength building. I have experience lifting over the past 8 or so years but its alwaya been sporadic hence my weights not being very high currently. Thanks for your help!",4.001755555555556,6.3493120199999975,4.142333333333333,85.15422222222223,73.8,6.644444444444447,30.61111111111111,7.594959193182576,2.0419277777777776,844,39,155,11,18,261,129,200,0.016,0.8490000000000001,0.135,0.9721,3,1,0,0,0,0,22,0,2,0,5,7,6,0,1,9,1,14,3,2,4,3,30,24,11,0,2,7,0,1,0,0,0,1,0,0,0,7,6,3,2,4,0,0,1,3,1,0,0,2,1,13,5,28,19,5,28,0,0,0,0,7,13,0,8,14,88,20,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15631945069369396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18575940262255872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2264923688237814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2057995505258773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1717685405437487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23539927855004444,0.1855289300830593,0.0,0.0,0.0,0.0,0.0,0.0,0.3793519497970552,0.0,0.0,0.156079572393824,0.0,0.1828582973055977,0.09650406959950253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2803212997432874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16762816221065602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3934198993992901,0.0,0.0,0.0,0.11249257650728396,0.1805439918334712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2485783391879235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1616670478805076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1448867417376295,0.2071445023012499,0.0,0.0,0.21383106002512198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11307935606353005 fitness,Jakenectar,2018/04/16,"Lifts have Plateaued. Seeking some Advice. Some background information about myself: I'm a college student 20 y/o 6'3"" 205lbs and have been lifting seriously for the past ~2.5/3yrs. Recently I have seen a plateau in my lifts, but primarily my chest. My max deadlift and squat are approx ~405lbs and my max bench press is ~305-315lbs. The split I have been doing for the past 9months-1 year is Chest & Back, Arms (Bicep/Tricep), Legs, then I repeat with Shoulders on Saturday and Legs again Sunday (essentially no rest unless I have exams or another confliction on a given day). What I am primarily concerned with is my chest plateau. I have been trying to improve my 5x5 range with 255lbs but always fail around my fourth or fifth set. As a full time college student with low funds, I'd say my diet and eating habits are average to subpar at best. What should I be doing differently? I want to improve my chest strength and see growth and improvement again. I was also considering changing my muscle split but I'm not sure to what. Any advice is welcomed and appreciated!! :)",4.928940576230492,7.342300831632656,5.041164465786316,79.45509603841539,71.29591836734693,7.468907563025211,29.38655462184873,8.313332769828598,2.2984319327731098,857,35,147,14,17,268,122,196,0.065,0.755,0.18,0.9814,1,0,0,0,0,0,38,0,0,0,3,6,7,0,0,7,0,21,10,8,0,1,27,27,17,0,2,7,0,1,0,0,1,0,2,0,0,3,13,2,1,1,0,1,1,2,3,0,0,6,5,20,4,18,19,5,22,0,2,2,0,3,7,0,4,13,94,23,6,0.0,0.0,0.0,0.0,0.0,0.4130719642428285,0.0,0.0,0.0,0.0,0.0,0.1690224175962428,0.17586626870373115,0.2290056290936149,0.0,0.14373026374818956,0.22162663781072434,0.0,0.0,0.0,0.0,0.0,0.0,0.1881528754181636,0.0,0.0,0.0,0.16252077618788816,0.0,0.0,0.0,0.0,0.0,0.22180652688416336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.223588079309984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13630802265921993,0.0,0.0,0.0,0.0,0.220823473279514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2162713615486543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4035290628393899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2086899109134484,0.0,0.0,0.0,0.0,0.16807986902739588,0.0,0.0,0.16842446450933085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1992018260046872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1232441859066445,0.0,0.0,0.0,0.0,0.14349778475589473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12466405671874856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13610722081846355 fitness,TallDad1,2018/04/16,"Advice on abdominal workouts/progress For me, the larger the muscle group being worked, the longer the rest period between workouts should be, i.e. for deadlifts I like to rest about 7-10 days between workouts. I'm just now starting to focus more on abdominal workouts (ab roller, planks etc.) and am wondering about rest times between these workouts. If I go hard, I usually have some soreness for a few days afterwards, then I feel ready to go again. Should I continue to rest more, or do more frequent ab workouts? Maybe twice per week, or more? ",9.165454545454542,8.54059786868687,7.984525252525255,73.08345454545456,60.21212121212122,10.748282828282829,40.00202020202021,9.888512548439397,3.9797014141414135,435,20,74,7,5,133,65,99,0.015,0.928,0.057,0.6072,0,0,0,0,0,0,20,0,0,0,1,5,1,0,0,5,0,7,1,0,0,0,10,13,5,0,3,4,0,2,1,0,2,1,0,0,0,1,1,0,0,2,6,0,2,0,0,0,1,0,2,6,1,14,9,11,17,0,0,0,0,1,2,0,5,14,53,7,1,0.0,0.0,0.0,0.0,0.0,0.2837032171118663,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3744725170827107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32379024564654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1467975541042696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3299979243841655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2600750793463201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1418386236761932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2916714997667776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2054942443565623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16929143131821742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31975308334345737,0.0,0.0,0.0,0.2328820132296557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3148461736405008,0.2113607932299844,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Helicase21,2018/04/16,"How does altitude affect TDEE? I've been doing CICO for a while now with good results, but I'm going to be spending a month and a half in Bogota, Colombia at 3000m/9000ft, and I'm just wondering if that's going to have any impact on my TDEE. I'm aware it'll take a bit to acclimatize to altitude, but as far as I'm aware that's a hematocrit thing more so than a metabolism thing.",9.572592592592592,4.953187493827166,10.381975308641977,68.7188888888889,62.950617283950606,14.256790123456788,39.345679012345684,11.855464076750405,4.288782716049384,301,10,65,7,3,106,56,81,0.0,0.971,0.029,0.2382,0,0,0,0,0,0,8,0,0,0,0,4,1,0,0,6,0,5,0,0,3,0,11,13,10,0,1,4,0,0,0,0,1,0,0,0,0,5,3,0,0,1,0,1,2,0,0,0,1,1,0,1,1,12,10,2,9,0,0,0,0,0,4,0,2,3,40,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2324367346897924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3731587022612103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2991127880529375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3885073282026011,0.28668687391149017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2728226890660977,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2569921834422059,0.0,0.0,0.0,0.0,0.0,0.4541554455454744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3706691366139773,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,WengerIn69_420,2018/04/16,"How do I correctly ""Clean Bulk""? I workout about 5-6x a week and am coming off a successful 3 month cutting process. I brought my body fat below 10% and lost a few pounds throughout the process while maintaining muscle. At this point I'd like to start bulking to increase my weight on lifts, but for aesthetics purposes I don't want to lose the toned look I worked so hard the last few months to achieve. Does anyone have any advice or dietary guidelines they have followed that allow for them to put on weight while still maintaining good definition? Thanks!",7.525897435897432,7.820826461538463,6.260384615384615,81.05128205128206,63.23076923076921,9.625641025641023,35.6025641025641,9.2995712137729,3.085344871794873,448,19,83,7,6,133,80,104,0.061,0.742,0.197,0.9404,1,0,0,0,0,0,11,0,0,2,5,4,7,1,0,6,0,5,4,2,2,1,9,13,8,0,1,2,0,3,1,0,0,1,0,1,0,2,3,3,0,0,1,0,5,1,3,0,0,2,4,9,4,13,11,3,19,0,2,1,0,2,6,0,1,9,46,11,3,0.0,0.0,0.0,0.0,0.0,0.19906493583137727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13853109485416756,0.0,0.0,0.0,0.0,0.14244011478053065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2262780255573937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1754797858487837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17826967871131302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17086389798187748,0.0,0.0,0.0,0.0,0.0,0.0,0.18248587206186506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16605240827259984,0.0,0.0,0.0,0.0,0.0,0.09952335686549144,0.0,0.0,0.0,0.17106671117975794,0.2279015370343874,0.22237563076215636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32520183066437136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19257361501988085,0.0,0.0,0.0,0.0,0.0,0.0,0.20478675064216928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1441883493003416,0.0,0.16268460677290314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18755057135148934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12015457159715826,0.0,0.1634054188450172,0.4961324896592195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14830470789129452,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SupremeLeaderHarambe,2018/04/16,"Is the total time spend sleeping more important than feeling awake in the morning? Hey there! I recently started using an app calles Sleep Cycle, which records your sleeping sounds to determine wether you're in light sleep or REM sleep. It then tries to wake you up during one of the light phases, so that you'll have an easier time getting out of bed. However this also means that sometimes it will wake me up up to half an hour before the time I'd usually set my alarm for. Now I was wondering, for general health and fitness, would it be more beneficial for me to use a normal alarm allowing me to always sleep the maximum amount? Or is it not as important as full sleep cycles matter more than the absolute amount anyway? Thank you in advance!",6.260790297339593,7.044164500000001,6.352065727699532,77.62337245696402,65.97183098591549,9.973082942097028,31.27073552425665,9.994966539143718,3.056917683881064,597,22,108,13,9,190,95,142,0.032,0.8420000000000001,0.125,0.8994,1,0,0,0,0,0,12,0,4,0,1,5,3,0,2,10,0,8,10,9,3,1,16,16,8,0,2,3,0,1,0,0,3,1,1,1,0,8,2,0,0,3,0,1,1,1,2,0,2,1,4,10,1,21,11,7,20,0,0,0,0,6,9,0,3,9,73,18,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09551167773017097,0.0993790209542702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10162991084004508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12195591580557508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060389640969569024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.062399564910884164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12695322366725378,0.0,0.0,0.0,0.0,0.0,0.0,0.1176188641945516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13009911749338904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11702039190263985,0.0,0.0,0.0,0.0,0.08093186686443694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11792709984966188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8366448519724929,0.0,0.0,0.0,0.11812371411696555,0.0,0.08453631066081059,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10995918492247043,0.0,0.0,0.0,0.0,0.0,0.0,0.20892954556865315,0.0,0.0,0.0,0.0,0.08108814420900297,0.0,0.0,0.0,0.0,0.20630601627621656,0.13154016100505625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1295215543801723,0.0,0.0,0.0,0.08484279873510543,0.0,0.0,0.0 fitness,Birdinhandandbush,2018/04/16,"I completely over trained last week and lacked energy when it was needed. I had a football tournament on Saturday with three games, almost back to back. Stupidly this week I also ran 20k, 4x5k. I was the fittest and fastest player on the first match on saturday morning but struggled during the second to find any energy and felt more like a liability on the final game, I could only manage short sprints and couldn't get my breathing right. I'm blaming myself for doing too many runs, but I also think I need to change my training. Sure I can do a long distance run and hold a constant pace, but for football I need to do shorter intervals, shorter recovery, high intensity, so basically I felt like a fool by saturday evening and know my prep was all wrong. ",10.413589743589746,7.834064356643361,9.795909090909088,67.28053030303032,59.27972027972028,12.88997668997669,42.71445221445221,11.20814326018867,4.735807459207459,605,27,107,12,6,195,95,143,0.134,0.769,0.097,-0.7571,0,0,0,0,0,0,14,0,0,0,1,8,7,1,1,9,0,10,1,1,0,2,25,20,13,0,6,3,0,2,2,0,0,0,0,0,0,2,7,0,1,5,2,0,3,1,4,0,3,7,2,14,3,13,11,3,25,0,0,0,0,2,8,0,1,16,71,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1696650980255444,0.0,0.0,0.2709948879839229,0.0,0.0,0.0,0.1152218956463623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26057075839078503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17924020780453107,0.0,0.17764981400766494,0.18309949575901152,0.0,0.1352803956179539,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11191049678880838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3253691480437985,0.18560822044373934,0.15486090410802347,0.1441216815185575,0.0,0.0,0.0,0.0,0.08852301365202031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17901782365982616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0931172755983936,0.13811248137433646,0.0,0.0,0.0,0.0,0.0,0.1655551751930206,0.0,0.0,0.14994501469379154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17178092172790654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3769026506010494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12886327180389395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1446969227225678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17713068913984872,0.0,0.0,0.0,0.15969087796769593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10856737550002303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27182174713959945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18525103312424196,0.0,0.0 fitness,cambodiasun,2018/04/16,"Unique situation, unique diet? Hello all, first time posting here and I would post this on daily simple questions but I feel it needs more explanation. I am an expat in Cambodia and recently at 180cm(5""10) I dropped down to 64kg (141lbs) to a point where my biceps are the same size as my forearms and my forearms are not big. So I recently tried to start eating more and managed to get it up to 66kg(145lbs). However this wasn't a particularly healthy nor cheap way of doing things. Let's say a lot of burgers, pizzas and other crap. So I did some research about calorie intake and how much I should be taking in and it says about 3100. Just a side note, I play football for 2 hours in sweltering heat 3 times a week and I'm also a football coach. So I'm now looking at getting at mass gainer to try and reach that intake. From my research it looks as though it's healthy and okay to do that. However I still think unless I drink it twice a day (its expensive and im not rich) I will not hit my calorie goals but I may hit the 2500 needed for an adult male. If I hit that consistently; will my weight go up? Any other advice is welcomed. I also plan to lift a bit to increase the muscle gain but will football be affecting this? I do eat a portion of rice 3 times a day. I'd like to hit 72kg (158lbs)",2.6232365003417653,4.232610687969928,3.9419958988380053,88.33565960355435,75.57894736842105,6.6408749145591255,25.248803827751196,7.348242739294969,1.0830661654135345,1017,35,215,12,22,334,160,266,0.039,0.8759999999999999,0.084,0.8811,2,0,1,0,0,0,31,0,0,0,4,14,6,1,0,15,1,18,10,4,2,1,34,35,26,0,5,9,0,2,1,0,6,0,2,0,2,16,11,6,0,3,3,3,2,5,1,0,2,2,6,21,5,31,20,10,34,0,0,2,0,7,15,1,5,14,141,37,4,0.0,0.0,0.0,0.0,0.0,0.1392106256315492,0.0,0.0,0.0,0.0,0.0,0.22785101421695866,0.0,0.0,0.0,0.09687793736013847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15552982806826396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1837503075065578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13955692821471027,0.0,0.29154504932391184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07203224396281196,0.0,0.0,0.0,0.0,0.12117671867893315,0.0,0.0,0.0,0.0,0.14885932788039247,0.0,0.08096351176116233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14029476884222733,0.0,0.0,0.0,0.15388164685286768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14567538119137782,0.0,0.06959894125167762,0.0,0.0,0.0,0.2392616639249628,0.0,0.0,0.1211147128754309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1047247642836085,0.2112651197700917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13467109772539412,0.0,0.272875311203276,0.0,0.0,0.0,0.0,0.0,0.15958821895245268,0.0,0.0,0.0,0.0,0.0,0.2813248593571942,0.0,0.0,0.0,0.0,0.22658040969943524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16013142570395564,0.0,0.0,0.0,0.0,0.0,0.0,0.10083418373532063,0.0,0.11376903619360902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10711246947599028,0.0,0.0,0.0,0.0,0.0,0.09464434024174156,0.09128285335043368,0.1399665910606777,0.0,0.24920936365600094,0.0,0.0,0.0,0.0,0.19344248094132244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11307841140546572,0.11427311642804452,0.173478352662025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1011997600723355,0.0,0.0,0.0 fitness,icryptix2,2018/04/16,Is rep range important in terms of aesthetics? I‘ve read multiple times that I should go with higher rep ranges (8+) for aesthetics and lower rep ranges for strength. Is this true? ,4.622727272727276,7.1669749090909125,4.075757575757578,85.43363636363638,72.63636363636364,9.248484848484848,26.15151515151515,9.725611199111238,2.599351515151515,144,5,27,4,3,43,27,33,0.059,0.723,0.218,0.7149,1,0,0,0,0,0,6,0,0,0,1,0,2,0,0,0,0,3,0,0,0,1,4,4,1,0,1,0,0,0,0,0,1,0,3,0,0,2,2,0,0,0,1,0,1,0,0,0,0,0,3,1,2,5,3,1,4,0,0,0,0,0,1,0,0,2,12,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4406336705056484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7755323598178556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4520968118578893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,N-Giggle,2018/04/16,"Looking for advice to gain weight a healthy way I am not sure I can ask the question here. Also kind of cross-posting from /r/eatcheapandhealthy, because I'd like your advice too. Title says it, but for context; I [23F] lose weight easily in general. I'm 1,54m tall and was most comfortable in the 50-55kg range; I could do sports full swing and had lots of energy. Due to a stressful half year and super tough break up, I weigh 46kg now. I also *don't gain* weight easily. I've lost appetite and can't do my fitness to the degree I want to anymore. My body just can't handle it. Do you guys have any advice on how to gain a healthy weight again in a sustainable way, without destroying my body by wanting to do too much sports to add muscle? I'm clueless on where to start. Thanks in advance. ",3.9886363636363633,4.729611993827163,4.794377104377105,86.92015151515155,71.03703703703705,7.8662177328844,27.07295173961841,8.00094639256281,1.4999308641975304,621,20,131,8,11,201,105,162,0.109,0.6559999999999999,0.235,0.9738,0,0,0,0,0,0,26,0,2,0,7,10,11,1,1,7,0,13,7,2,1,1,18,22,8,0,3,4,0,4,1,0,0,0,2,0,1,2,5,5,0,1,2,0,1,5,5,0,1,3,7,12,6,22,18,4,20,0,2,1,0,6,11,0,3,6,77,14,0,0.0,0.0,0.0,0.0,0.0,0.37392080904115577,0.0,0.0,0.0,0.0,0.0,0.20400319106471196,0.0,0.0,0.0,0.08673829446471938,0.0,0.0,0.0,0.12649521048295415,0.0,0.0,0.0,0.0,0.11924192284658447,0.0,0.0,0.0,0.0,0.07775322493861407,0.0,0.0,0.0,0.0,0.0,0.0,0.2833583323997249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10183820292653097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1262944377566099,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1328235754737618,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0623144301501682,0.0,0.0,0.0,0.10710977764985566,0.14269569333195922,0.13923576481605607,0.10843834949072301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09376384024787808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1221575300850721,0.0,0.0,0.0,0.0,0.0,0.14288506037385526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10143278661779656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09028046384214802,0.0,0.0,0.0,0.14610796028791848,0.0,0.0,0.0,0.0,0.12021425544849455,0.0,0.0,0.0,0.0,0.11743079560612055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15046445165899858,0.2024863206909208,0.0,0.6212855825167272,0.0,0.0,0.0,0.0,0.0,0.12295353580049423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08213794290957169 fitness,SteeMonkey,2018/04/16,"Tough Mudder Training Background: * I am 33, train like a Bodybuilder * Currently Lift upper/lower split Mon, Tue, Thur and Fri * My Cardio is awful atm * I have let myself go over winter and am about 28% fat Now, I have signed up to do Tough Mudder at the end of July. I am more than happy to change my training regime in order to do the following: * Get fit enough to complete the 10 mile course * lose weight to make it easier (I am thinking at least 25lbs) * Coincentrate on specific needs (Upper back and grip strength) I am thinking of doing the following: Monday - Front Squats 3x5, Deadlift 1x5, run on tread for 30 mins Tuesday - Upper body day Wednesday - Outdoor run 30 mins Thursday - Front Squats 3x5 (No Deadlifts) leg press etc Friday - Upper body Saturday - Run for 60 mins Sunday - Rest/Active Recovery I currently struggle to run more than 2 miles with out stopping. Any advice? Does my training plan look OK? Oh, I did the Half length Tough Mudder last year, but it was pretty easy tbh I think this full one will be much more difficult. I am concerned about running and training legs on the same day and also the sheer volume of running/Leg training. I do think leg training is important though, maybe just dropping the volumne and working on strengh? Any help would be greatly appreciated ",2.6237198856676187,5.5851986919831225,2.9755791479515463,87.34604736627195,85.28691983122363,5.083380971825235,24.10085749285423,6.6834051587181325,1.0889671702735808,1018,39,176,12,31,313,155,237,0.058,0.8240000000000001,0.118,0.958,3,0,0,0,0,0,43,0,0,0,4,7,11,0,1,9,2,21,8,6,1,0,20,32,9,0,2,2,0,3,1,0,2,2,0,0,0,3,8,2,1,4,0,1,10,1,6,0,2,2,4,15,5,26,25,9,49,0,1,1,0,1,17,0,0,21,98,18,1,0.0,0.0,0.0,0.0,0.0,0.15390835443687748,0.0,0.0,0.0,0.0,0.0,0.12595365653955584,0.0,0.0,0.0,0.21421244036071174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12110870448800347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3498966647573175,0.0,0.0,0.0,0.0,0.0,0.0,0.16661539071711098,0.0,0.16513701660058527,0.0,0.0,0.0,0.0,0.0,0.20315049463577212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1378303656636464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13949931857928732,0.1627408472385857,0.1756554768658875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08228787886238248,0.0,0.08951156427938105,0.0,0.0,0.17364563427131288,0.0,0.0,0.0,0.16766296118549856,0.0,0.0,0.0,0.0,0.0,0.0,0.10556973756487163,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12838450328170767,0.0,0.0,0.0,0.16105565289585647,0.0,0.07694713295051085,0.0,0.0,0.0,0.13226134430278272,0.17620356087377226,0.0,0.0,0.0,0.0,0.105133277191362,0.0,0.15823112977791895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11578150781636347,0.11678514763587015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10672689250571392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16023534794180566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13167805961290882,0.0,0.16465445638855686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.403681649550294,0.1547441339952301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19179403632090006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11466275289248168,0.0,0.0,0.11188433692815837,0.0,0.0,0.10142561198286468 fitness,Mxchiavlli,2018/04/16,"Upper body keeps getting stronger, quads remain incredibly weak 23 F, 5’4”. I lift 5 days a week, have been at it solid for a little over a year. All of my upper body has increased vastly in strength (back, chest, biceps, arms) and my hamstrings are strong as well. But my quads are so weak and they just aren’t keeping up with the rest of me. I realized it’s a problem when it hit me I can bench more than I can squat. is it just a hard muscle to grow? Do I need to somehow double up? Any quad exercise is genuinely so exhausting I get dizzy and nauseated from the effort despite being able to push myself HARD on any other muscles. My calves can take more beating than my quads. What am I doing wrong? Can list exercises if need ",2.5092202318229724,4.439748931506848,3.822876712328768,87.65768703898844,76.8082191780822,6.410115911485772,23.559536354056906,7.321109707123232,0.9314832455216012,568,18,116,7,13,186,103,146,0.16,0.7440000000000001,0.096,-0.8767,1,0,0,0,1,0,18,0,0,1,4,9,8,0,0,7,0,16,10,5,0,1,16,24,9,0,4,4,0,2,0,0,0,5,0,0,0,6,4,0,2,1,2,0,3,1,5,1,0,1,2,16,3,17,21,6,18,0,0,0,0,1,10,0,2,5,80,22,0,0.20412100644243208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27761856797683604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15695645431644073,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4534648447411712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1316411626458294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2132896021646357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3657046566415338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3628642586395085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20458287296779315,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3027062797383643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19531623602134052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.153473593672022,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16373355897881306,0.0,0.1835292987391324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22317427709238155,0.0,0.13144723577884898 fitness,Hitmannnnn,2018/04/16,"forearms throbbing, can't sleep 330am and i cant fall asleep because my forearms are so sore. doing a 5x5 and today was deadlift, hang cleans and overhead press. popped some advil, what else helps get rid of this",5.25416666666667,6.969516750000004,3.770000000000003,91.78166666666668,69.0,5.333333333333334,28.333333333333336,3.1291,0.6838333333333337,170,6,32,0,3,48,36,40,0.081,0.853,0.065,-0.1633,0,0,0,0,0,0,5,0,0,0,0,1,0,0,0,1,0,5,7,4,0,0,4,6,4,0,0,0,0,1,0,0,0,3,0,1,0,2,3,0,0,0,0,0,2,2,0,0,0,1,1,2,0,1,5,1,3,0,0,0,0,1,0,0,1,1,16,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3172710078276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4347822362471372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27192180216355416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34885713047218303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5208414885679019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4933405461232726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,1RWeiman,2018/04/16,"Twisting Sit-Up Alternative I have a daily routine that I do which contains, among other things, three sets of twisting sit-ups, 40 reps each. I recently abraded my back pretty brutally while doing some crunches on concrete and can no longer do anything that involves being on my back, for the time being. What I im looking for is an alternative to the sit-ups which will replicate the intensity and work without needing to hurt my back any further.",7.3556626506024125,7.9906395060241024,7.375566265060242,71.74985542168679,63.57831325301206,9.049638554216868,39.49156626506024,8.841846274778883,3.750158554216868,361,19,58,5,5,116,60,83,0.075,0.852,0.073,-0.0577,0,0,0,0,0,0,10,0,0,0,1,3,2,1,0,5,0,9,0,0,0,0,7,11,3,0,1,1,0,0,0,0,1,0,0,0,0,7,3,0,1,0,0,0,0,2,2,0,1,0,1,7,0,9,8,2,11,0,1,1,0,1,4,0,1,6,47,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17996027858725303,0.0,0.0,0.0,0.0,0.0,0.0,0.21777133525080247,0.0,0.0,0.0,0.0,0.6104619179624378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28329630236840697,0.0,0.28585026469093444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2222260138297626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19622284931738526,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2692280411592893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2612942711364519,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17581115268065847,0.0,0.0,0.0,0.15431028547248676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25509785144489705,0.0,0.19265679359579274,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ChanceSourTwo,2018/04/16,"I feel like my visits to physical therapy are wasting my time and money? The first consultation was very useful, it was about an hour long and the pt let me talk about my issues, followed by an evaluation. His conclusion was that my lower/ mid back pain was caused by tight hamstrings, weak hip flexor, and weak glutes. Our goal was now to strengthen them. He gave me some exercises and we scheduled appointments for the future. &nbsp; Fast forward and four sessions later I havent seen the physical therapist I saw the first day since then, only aides that just give me exercises to do that I could easily do at home. We do the same ones every time, except they add one simple exercise every time. This is costing me $52 per visit, am I getting ripped off? They barely give me any pointers at all too. Maybe im expecting too much?",5.486121979286537,6.77515348101266,6.068780207134638,77.13565592635216,67.9873417721519,9.289758342922902,28.920598388952822,9.573946990214177,2.6663468354430377,662,23,119,14,11,215,112,158,0.075,0.862,0.063,-0.4492,2,0,0,0,0,0,22,3,0,3,4,7,4,0,0,8,0,14,7,1,2,1,20,23,6,0,2,2,0,2,1,0,0,6,0,1,0,5,8,0,1,2,3,2,4,1,3,0,5,8,4,21,1,12,13,4,23,0,0,2,0,15,5,0,1,17,80,26,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1840417053182526,0.0,0.1155096621456654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1306107667206638,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17449155596178426,0.0,0.0,0.0,0.0,0.0,0.13561825818871734,0.0,0.0,0.10954473493971116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2862263667306824,0.0,0.0,0.0,0.0,0.0,0.08588560399265982,0.12134700669208587,0.0,0.0,0.0,0.288963250373313,0.0,0.0,0.0,0.0,0.08874409973642727,0.3258876638308801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17038200965619696,0.0,0.16727649030684053,0.0,0.0,0.0,0.1834764191181778,0.1772882315517501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17369191090231342,0.0,0.08298432448857215,0.0,0.0,0.15031950212714204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17064577865596772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12486560377225164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2302011456371572,0.1291851076182392,0.18074150980770995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14050877635229492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13652589607645133,0.0,0.0,0.1942480946756624,0.19721890843089893,0.0,0.0,0.0,0.0,0.2971377197310696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1467032799891211,0.0,0.14015112122630166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dragnabbit,2018/04/16,"Can drinking too much fluid cause drowsiness after a workout? I'm a big and heavy guy here in the tropics, and when I work out, I lose a couple of kilos of sweat weight. At the end of my workouts, I'm completely whipped physically, but my mind is alert. I don't hydrate during my workout. After my workout, I go and re-hydrate (usually about 1.5 liters, first Gatorade, then orange juice / Red Bull / Mountain Dew combination, then just water) over a period of 15 minutes or so. 20 minutes after that, I get extremely drowsy to the point where I just can't keep my eyes open and need to take a nap. I suspect it is the fluids. Is this a fair guess? Is this common?",4.3282357930449535,5.237042519083972,5.309567430025447,82.92065309584396,70.37404580152672,7.654283290924512,29.82273112807464,7.793537801064563,1.9039560644614082,514,20,101,6,9,169,90,131,0.039,0.905,0.056,0.4815,0,0,1,0,0,0,24,0,0,0,3,8,1,0,0,10,0,7,5,2,1,0,16,15,10,0,1,4,0,1,0,0,0,0,0,0,1,4,6,3,1,1,6,0,1,2,1,0,1,0,3,12,0,14,15,1,20,0,1,2,0,1,8,0,2,11,64,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24575800808837245,0.0,0.0,0.25083106245646186,0.0,0.0,0.0,0.26470656745657384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23435708884571405,0.0,0.0,0.0,0.0,0.2118892723841971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2034913163306315,0.0,0.0,0.0,0.0,0.12498927561627557,0.0,0.1359615259650843,0.0,0.0,0.0,0.263541924973552,0.2368781060848114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21264112443409555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2676403346287867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2415569527860442,0.0,0.0,0.0,0.1758636507805644,0.17738810633530752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2261523438379412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17987330938416649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2634811550681577,0.0,0.0,0.0,0.0,0.2913211277126469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1741643437931771,0.0,0.0,0.0,0.0,0.0,0.0 fitness,1Afail,2018/04/16,"Am I losing weight too quickly? **TLDR: Began a diet recently and in 5 days went from 180 pounds to 172.5 pounds. Following a fitness app that suggests the caloric intake. I burn off a majority of the intake during the day. I am wondering if I am losing weight too quickly** I began a low calorie diet very recently but have been working out intensely during the day. About 5 days ago, I weighed about 180 pounds. And since then, I have lost 7.5 pounds and are at 172.5 pounds. I am male, and 18, and 163cm. I am also using ""Myfitnesspal"" where it has determined that I should be eating roughly 1500 calories based on my lifestyle. And so, I follow I meet this requirement everyday, but burn off about 1000 calories(very conservative estimate from step counter) from jogging and other intense excercise. I excercise about 5 hours a day. Doing many calisthenetics and jogging. The concern I have is that the weight loss is very rapid. I did not expect it to be this fast and I am worried about continuing as it is widely agreed that 1-2 pounds per week is relatively safe. Is this unhealthy, r/Fitness? I am following the calorie intake amount but I am burning off most of it when I work out, and I am unsure if it is healthy to be losing this weight so quickly.",3.395299598100109,5.87224055042017,4.459937888198759,81.5176708074534,76.26890756302521,7.164340518816223,27.994884910485936,8.18289091462,2.161795177201315,993,42,178,18,23,323,124,238,0.106,0.825,0.069,-0.8205,0,0,0,0,0,0,38,0,0,0,8,15,7,0,0,12,0,27,8,0,1,0,26,36,21,0,4,6,0,5,0,0,1,0,0,0,1,14,12,8,3,1,2,0,7,1,6,0,0,6,5,21,1,22,26,3,39,0,6,0,0,3,12,0,4,20,124,35,3,0.0,0.0,0.0,0.0,0.0,0.0,0.10723117666383053,0.0,0.0,0.0,0.0,0.09673837574292167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39007301221667695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12378086015728633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11912949441693195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40599804914026977,0.13205128472089495,0.0,0.0,0.0,0.0,0.1226429581399743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2388833777532097,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10006630015542686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10447784708031337,0.0,0.29943476545381625,0.0,0.0,0.0970335437155849,0.5892276273864568,0.0,0.11213890710100456,0.0,0.0,0.0,0.0,0.1311850560287916,0.1761328535872578,0.1228492694056026,0.0,0.0,0.0,0.0,0.0 fitness,yeezeys_for_days,2018/04/16,"Leanmode Supplement to decrease body fat? I've been working out for around 8-9 months now and have seen results as my arms have been getting much bigger and I can feel myself getting stronger, but I would like to get a more cut look thus needed to decrease my body fat percentage. I am 19 5'10"" and 165 lbs and I am thinking of using the Leanmode Supplement to increase the speed of this. Would this decrease my body-fat while staying relatively close to my weight? Also is it fine to use this on top of using a whey protein supplement? It has a 9/10 rating on bodybulding.co m Thanks. TLDR: Should I take Leanmode Supplement to decrease body fat and get more cut? Edit: If there is also a good diet or workouts to get what I want (decreasing body-fat and getting cut while staying around the same weight by the summer) I would love to hear about them!",4.817723577235771,6.270732073170732,4.993658536585368,83.60235772357726,69.73170731707317,7.417886178861789,30.13008130081301,7.793537801064563,1.9769569105691047,676,27,126,8,12,212,94,164,0.053,0.782,0.165,0.9603,0,0,0,0,0,0,19,0,0,1,2,7,8,3,0,8,0,14,11,7,5,0,27,33,14,0,7,3,0,3,1,0,4,3,1,0,0,6,10,6,0,2,1,0,1,0,3,0,0,3,6,13,5,21,26,5,17,0,0,2,1,3,8,0,2,7,81,19,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2122060490865274,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23622415821867665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4421280266288967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06708628421390411,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4159145389069274,0.0,0.0,0.11128451065271107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14953841943221186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06482005969725711,0.0,0.0,0.0,0.11141660390205524,0.0,0.0,0.0,0.1197476121702786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10590278875847964,0.0,0.0975340335724009,0.09837949708118177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2828354577949413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0997577914389174,0.0,0.0,0.12215262441045666,0.0,0.0,0.0,0.08501508639498816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3437751198898218,0.0,0.0,0.07825727295706499,0.0,0.0,0.32313356995105824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09659159740653027,0.0,0.0,0.2827532016119038,0.0,0.0,0.0 fitness,youlovethisish,2018/04/16,"Fell off the wagon, trying to get back on. Hey all, Couple years ago, I was easily squatting 285. Now I can't put up 185 for more than one set without my back acting up. I've fallen off the wagon quite a bit over the last couple years. Need to get back on it, but want some advice on how to proceed. Back when I was my biggest, I was doing Starting Strength 3x5. 3 days a week. Also bulking - eating a ton (4-5x a day with mass gainer), not all of it healthy. Weighed about 175/180 at my heaviest. I started to cut, so I cleaned up my diet and reduced my calorie count. With this, I was unable to consistently put up that much weight, but I was still in a decent spot (hovering around 225-235lbs squat) and leaned out, which felt awesome. I didn't really count calories, I just got my cals from cleaner sources and wasn't eating beyond 3 square meals a day. Weighed about 165, putting up 235 for 3x5 on squat. Since then, I've fallen off considerably, and nowadays I have point pain and tingling in my back after squats (sometimes deads). I also sustained a back strain when I was biggest so I stopped deadlifting (but kept squatting) and am seeing that that could cause lots of issues. Also I've gotten heavier again - 175 range. But I can't lift what I could when I was 175 before - so it's definitely fat. And my body reflects it. It's closing in on summer, so I'd like to lose the fat, and am open to a season of being somewhat skinny if I can gain some definition back - but I don't want to be a stick. I'd like to have decent size, put up at least 225 on squat and 250 on deads, but stay lean. Currently at 185 for deads and 150ish for squats. So - How can I increase strength over the next couple months while losing all this excess fat on my body? My hypothesis is switch to a 4 day split with one day of HIIT in between. I know what sort of foods I should be eating, but should I eat at caloric sustenance, over, or under? Let me know your thoughts! Edit: got the back checked out and the doctor doesn’t think it’s a herniated disc or anything. Should be good to continue lifting.",3.51608360920779,4.715647642004775,4.2411948571868505,88.72901686042037,72.5799522673031,6.7429671260297175,25.68796674108861,6.968188349444268,0.9488585880360304,1618,51,341,14,31,517,217,419,0.057,0.8270000000000001,0.116,0.979,1,0,0,0,0,0,65,0,1,0,6,29,10,1,1,18,0,31,19,6,3,3,60,48,36,3,9,13,0,2,2,0,3,6,1,1,0,14,19,14,2,7,0,1,9,8,5,0,2,15,5,35,5,63,23,13,87,0,2,2,0,2,39,0,8,39,223,49,2,0.0,0.0,0.0,0.0,0.0,0.07907241145492476,0.07172917720097233,0.0,0.0,0.0,0.0,0.19413096950950864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06658885375740893,0.0720344292005556,0.0,0.0,0.0,0.4977693301750354,0.0,0.0,0.0,0.06885550050497666,0.0,0.0,0.0,0.08834180941817676,0.17976394552216227,0.0,0.0,0.0,0.0,0.0,0.08312536852154813,0.0,0.0,0.0,0.0,0.0,0.1292133321644124,0.2686036293310453,0.0,0.2609279976692142,0.0,0.0,0.0,0.0,0.0,0.0,0.0828232933584238,0.0,0.0,0.0,0.0,0.0,0.3311984267465596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07769424314992089,0.0,0.0,0.0,0.0978467112522768,0.0,0.0,0.0,0.08455292812357254,0.0,0.0,0.06787041820092214,0.12943548886161535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08445766616638113,0.0,0.0,0.0,0.0,0.08894114632928769,0.06595920218282134,0.0,0.0,0.0,0.0827444286537788,0.0,0.07906517328706793,0.0,0.0,0.0,0.0,0.1810537253316952,0.0,0.06879383212513021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06458820297204433,0.0,0.059484249951368785,0.05999988291392591,0.0,0.0,0.08605751394954947,0.0,0.0,0.0,0.0,0.0,0.0,0.10966464800945544,0.0,0.0861027602573352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0764939342964595,0.0,0.0,0.0,0.0,0.0,0.0,0.3253809042695765,0.0,0.08606655638018525,0.0,0.0,0.05183832531423374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06448139651001937,0.0,0.0,0.0,0.0,0.06693644142501846,0.0,0.0,0.0,0.0,0.0,0.08003025280452791,0.0,0.11454875702007901,0.08624812514339023,0.06462144681786793,0.06765130942627523,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05184916960296492,0.0,0.06424007952095949,0.0,0.0,0.0,0.0,0.0,0.054938203806143865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.095455401865135,0.0,0.06490776720126362,0.09853667145006656,0.0,0.0,0.0,0.0,0.0,0.07800233903204158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10421744488296583 fitness,CommandoSolo,2018/04/16,"0-100 daily Background: I am a 24 yr old male, 6 feet tall, 300 pounds with no real exercise history. Goal: I want to be able to do 100 pushups and sit-ups each day. I’m currently at 0 real pushups (I can do ~10 with knees down) and 0 full sit-ups. I’ve been focusing on getting active for a couple months by walking/jogging and I want to start adding in some more. So I am looking for additional exercises that could help me achieve my goal, I have a gym membership so I should be able to do most exercises. If the wiki covers something like this I’m sorry, I’m reading everything I can and taking it in. Thanks for your help in advance. ",0.9824675324675312,3.1551367272727298,3.2841125541125566,88.31045454545458,83.24242424242424,6.498701298701298,24.58008658008658,7.7094869923839395,1.3600177489177496,496,20,106,9,14,170,88,132,0.029,0.8390000000000001,0.132,0.8909999999999999,1,0,1,0,0,0,20,0,1,0,4,2,2,0,0,4,0,13,5,2,0,0,17,23,7,0,5,1,0,0,1,0,1,3,0,0,1,3,8,0,0,0,5,0,1,1,0,0,0,1,1,11,2,16,18,5,14,0,0,1,0,4,8,0,3,6,60,14,4,0.415482489704297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16586447995549808,0.2298617361272753,0.0,0.13397591692524535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18670443564031566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1085362262315646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2784891548537861,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10149187881916348,0.0,0.0,0.0,0.1744503247063289,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16581707967390075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2179894906335364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2077974625833307,0.472910033976433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1599293596061279,0.0,0.2325493155857589,0.14704032234467002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1561955624118997,0.0,0.0,0.19126022734338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24506233720771245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Too_Legit_To_Outwit,2018/04/16,"Took a break from working out and now entire left side of my body feels weak. Hi all, I used to be quite over weight (220 lb) and was able to come down to 175 after two years of exercising. I then landed an office job and working out took a seat on the back burner leading to me shooting up to 195. As a result, I began working out again and noticed that the entire left side of my body feels weaker than my right. I mean my biceps, legs, even abs all feel like they're not shouldering their weight as compared to my right. Is this normal? What can I do to fix this? Thanks.",3.6673728813559294,4.31746383050848,4.262500000000003,90.77391949152545,71.71186440677965,6.5779661016949165,22.377118644067803,5.985473137389443,0.1926406779661014,444,9,98,2,8,141,81,118,0.05,0.897,0.053,0.1116,1,0,0,1,0,0,14,0,0,1,5,4,3,0,0,6,0,5,9,5,3,2,19,15,7,0,1,1,0,5,1,0,0,2,0,0,0,4,8,2,0,4,1,0,4,1,1,0,1,4,5,12,2,22,10,2,26,0,0,0,0,2,14,0,0,8,62,16,5,0.1532949316050791,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11787434007288362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3405522222893338,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13205000991689758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10124985656622212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23253157025057414,0.10951392976844417,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15212156582205769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33311078344766964,0.0,0.0,0.07489216035615633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16698312046705754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15019648537718738,0.0,0.17452729566434816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16304802920810846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26182606800292285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14113337719836086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3406326189305366,0.0,0.0,0.1497468735534119,0.0,0.0,0.13239760204630424,0.0,0.0,0.0,0.0,0.0,0.3733438575999329,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33480160782696405,0.0,0.0,0.0,0.0,0.0,0.09871690998191457 fitness,SubaruImpossibru,2018/04/16,"Help clear up confusion about 5/3/1 Forever I recently bought 5/3/1 Forever and I'm going to start running BBB and I want to make sure I'm understanding this correctly. In the book, Jim says to do each primary exercise at 5/3/1 sets, then do 5x10 of either the primary lift or the corresponding lift (bench/press, squat/deadlift). I'm confused on the 5/3/1 sets. My understanding for the primary lifts is the following: Week 1: 65%x5 75%x5 85%x5+ Week 2: 70%x3 80%x3 90%x3+ Week 3: 75%x5 85%x3 95%x1+ Now, I found an online calculator, and it's showing to do this for week 1: https://i.imgur.com/PkRXwHE.png Am I correct, or is this calculator correct? Also, I'm a little confused, Jim introduced the idea of leader/anchor templates in 5/3/1 Forever, should I run BBB for 3 cycles, then pick an anchor template to run for 2? And I believe each cycle is 3 weeks, and then you can use the 7th week protocol to re-test TM/RM/Deload. So it seems to be that you would run 2xLeader cycles, then 7th week protocol, then 2xAnchor cycles and repeat, can someone verify this is correct? ",3.1966892808683838,6.001346726368163,4.3522862957937605,80.13174016282227,79.24875621890547,8.032654907281772,26.051786521935767,8.841846274778883,2.4916049751243783,856,34,152,22,22,279,112,201,0.036000000000000004,0.913,0.05,0.3899,0,0,0,0,0,0,63,0,2,0,0,4,4,0,3,11,0,13,1,0,3,6,31,28,15,0,3,3,0,0,0,0,2,1,1,0,0,7,8,0,0,5,3,1,6,0,3,0,0,2,1,9,1,19,23,3,30,0,0,0,0,4,6,0,6,16,78,16,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11469719384208632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16159124523784862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15725848409963586,0.0,0.0,0.0,0.0,0.08151192685729028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09613498318354548,0.0,0.0,0.0,0.0,0.0,0.0,0.16190975284941914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14374987145072987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.095737529219602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14161522184652262,0.0,0.0,0.0,0.0,0.1140575882948218,0.0,0.0,0.0,0.13056904429385455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12152382648654075,0.0,0.0,0.0,0.10151719497536316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13517668706843206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29862167749888024,0.0,0.12387344512192072,0.0,0.0,0.0845959824853966,0.0,0.8053301041165907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10188524758320233,0.0,0.0,0.0 fitness,UntameableBadass,2018/04/16,"Everyone is telling me that the weight I have lost in the last 3 months is not healthy for me can I get some advice? So since the start of February, I have gone from 102kg to 82kg. I am 16 year old male, haven't grown from 180cm. I was was exercising beforehand but not regularly, however, as of February I started going to the gym almost daily, mainly focusing on high intensity body weight workouts, mainly in four categories of pushups, pullups, squats and lifts and rotated through these. On lift days I mainly did deadlifts and kettlebell swings, and squats did a combination of weighted squats, jumping squats and bodyweight squats. As for my diet, I was eating really unhealthy, eating fast food most days of the week having a job at McDonalds. I cut all just food out of my diet, as well as ate minimal carbs, and focused on my protein and fat intake, mainly eating bacon and eggs for breakfast, a salad for lunch and a steak and veggies for dinner. From following this, I have lost 20kg and really slimmed up. I feel as though I am not as tired throughout the day despite getting up 2 hours earlier to go to the gym. People (mainly family and teachers) have told me that the amount of weight I lost is unhealthy and I should ease up a bit (As I lost the initial 10kg within about 3-4 weeks. Is there anything wrong with what I have been doing?",8.700057471264365,6.876413076628356,8.490201149425289,72.93116379310348,61.91187739463601,11.765134099616859,37.4588122605364,10.504223727775694,3.76351570881226,1067,41,201,20,12,345,151,261,0.113,0.8390000000000001,0.048,-0.9514,2,0,0,0,0,0,32,0,0,0,4,6,7,1,0,14,0,22,21,2,0,1,26,37,23,0,1,5,0,5,0,0,1,3,0,0,1,5,15,18,0,1,4,0,6,4,6,1,1,13,5,22,1,40,23,10,31,0,4,0,0,3,12,0,3,13,134,27,1,0.0,0.0,0.0,0.0,0.0,0.10269220120097837,0.0,0.0,0.10523191112711933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0864796689765362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11473046920292038,0.11673069609598875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2033220179522918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32259825062019376,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1004174797517116,0.0,0.0,0.09906898741485466,0.0,0.05313638708560358,0.0,0.0,0.0,0.0,0.0,0.2541491772892436,0.0,0.0,0.0,0.10980980783604252,0.0,0.11944952049451593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11103278121882723,0.0,0.0,0.10349194656679764,0.0,0.0,0.0,0.0,0.0,0.10428507058476316,0.0,0.0,0.0,0.0,0.08566193362492218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4588702258596828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08388140203104566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1102737072582312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07285579754409127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13464599435229474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08693108486281513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1487657172303843,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0918528174950929,0.0,0.0,0.0,0.0,0.0,0.10324985801486636,0.0,0.0,0.1207848716322479,0.0,0.1004174797517116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16859284714588754,0.5118825898458021,0.09448804265325443,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11489882409994688,0.0,0.06767416486769383 fitness,dogonut,2018/04/16,"Basically all of my muscles cramp up when I stretch Calves, Quads, Biceps, Triceps, Forearms, something in my neck when I yawn, these are all of the places I notice it, but is this normal? Ive been working out for a couple months now and have only noticed this in the past month. It's most intense with my quads and calves.",5.359761904761903,5.933373507936512,5.162023809523814,86.10589285714286,67.8888888888889,6.934920634920636,30.035714285714285,5.985473137389443,1.3231619047619048,253,9,50,1,4,78,48,63,0.024,0.944,0.032,0.1254,0,0,1,0,0,0,10,0,0,0,1,3,0,0,0,3,0,5,6,4,0,2,9,5,5,0,1,1,0,0,0,0,0,2,0,0,0,5,4,0,0,0,0,0,0,0,0,0,0,1,0,7,0,8,4,3,12,0,0,0,0,0,6,0,1,6,36,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2998002387059595,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4325382806665555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2654727787501047,0.0,0.6169551308927337,0.0,0.0,0.0,0.20606914645263869,0.0,0.0,0.0,0.0,0.25865175832264903,0.0,0.0,0.2830843421327197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20859000281569284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1972543119914367,0.0,0.0,0.0,0.0,0.0,0.0 fitness,northweststateofmind,2018/04/16,"Deadlift question Hey everybody looking for some advice. I have started taking working out seriously and love it. A big hurdle was I original was embaressed to do olympic lifts because I would be starting with such little weight or just the bar. I have added Bench, OHP, Squats and Rows into my routine and loving them. My routine is chest/shoulder, back/arm and legs/core then repeat with sundays off. I was lagging on adding the deadlift but have finally mastered the form and am ready to incorporate it. My question is should i add it to my leg day or my back day? I normaly do regular squats and front squats would it hurt them to deadlift the day before?",4.861951219512193,6.938454747967483,4.940333333333335,81.55050000000001,70.62601626016259,7.196422764227643,32.62520325203252,7.908726449838941,2.499690081300813,526,25,91,7,10,164,80,123,0.061,0.855,0.084,0.4234,0,0,0,0,0,0,14,0,0,2,2,3,4,0,0,5,0,15,5,1,1,0,22,21,10,0,3,4,0,1,0,0,3,0,0,0,0,4,11,2,0,2,1,0,1,0,2,0,0,3,2,14,2,11,14,2,18,0,1,1,2,7,6,0,5,11,64,18,1,0.0,0.0,0.0,0.0,0.0,0.18773610980712552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29545474808755057,0.0,0.11711373870070292,0.0,0.16347881095033673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3717018842920092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21045657752563424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20566697574624734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1925533469106764,0.0,0.0,0.1613312698203715,0.0,0.0,0.0,0.3467891436786478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43043368652732106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27196512197494044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14444930650968665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2339487443344717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13986465677299442,0.0,0.0,0.2729511369294362,0.0,0.0,0.0 fitness,SeaPlum,2018/04/16,"Beginner questions on Ivysaurs 4-4-8 Im finally planning on starting to go to the gym consistently for the first time. I’ve taken a weight lifting class last year during school, but couldn’t really progress at all due to doing wrestling which required a LOT of cardio and very little eating. Just throwing that out there to let you guys know that I’m not completely blind when it comes to lifting. Anyway, I decided i wanted to try Ivysaurs 4-4-8, and i was just wondering if it’s a solid starting program. I was also wondering if i should add some more back workouts/switch a bench workout for a back workout, since working bench 3x a week seems a bit much. Also, when figuring out starting weight, should i just go along the lines of just using the weight that makes the last rep of the set difficult? ",7.6732692307692325,6.842056583333335,7.370128205128207,76.95403846153849,63.294871794871796,10.364102564102565,36.80769230769232,9.516144504307137,3.355207692307692,641,27,120,10,8,203,99,156,0.023,0.912,0.065,0.7186,0,0,0,0,0,0,17,0,1,0,5,12,1,0,0,13,0,7,6,0,2,1,32,22,9,0,6,8,0,3,0,0,2,2,0,0,1,6,7,4,1,7,3,0,4,2,1,0,1,3,4,7,0,17,15,6,27,0,0,1,0,3,6,0,8,16,74,13,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22177536573759388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2132445215943221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15138262439376532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11944474587871792,0.14538411690298295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14188549953354349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15189707554651846,0.0,0.1179455408450042,0.0,0.0,0.0,0.0,0.0,0.0,0.1576092385977656,0.0,0.0,0.0,0.0,0.13729684804396616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14977839193905132,0.0,0.0,0.0,0.0,0.0,0.07620482440077328,0.2260555267119079,0.0,0.0,0.0,0.1417909463941137,0.0,0.0,0.13897541538640412,0.0,0.0,0.0,0.0,0.0,0.11788518842657485,0.0,0.0,0.09255773766672563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1019322778992131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1553327982639156,0.0,0.0,0.0,0.08883021280557807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.140333007096399,0.0,0.1262323714394675,0.0,0.0,0.0,0.11470236162509395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29443631910445184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08085473155924634,0.0,0.0,0.0,0.0,0.094142168090372,0.0,0.0,0.0,0.0,0.11975915746863412,0.0,0.11441039489772108,0.08178624222254402,0.0,0.11122602318404767,0.5065576544575991,0.0,0.0,0.0,0.0,0.0,0.0,0.3007453201137789,0.10094734308576173,0.0,0.0,0.0,0.0,0.0,0.08929356562822348 fitness,thepillsburypoboy,2018/04/16,"Lifting as a runner. Was curious if anyone who runs a lot, or is primarily a runner had some good workouts they find to make them all around stronger while not hindering their running. I have lifted all my life but I am transitioning into running so I wanted workouts which supplement that more instead of just trying to build mass. ",5.363114754098362,7.6067971147541025,5.804065573770496,75.17986885245901,69.65573770491804,8.158688524590165,31.872131147540983,8.841846274778883,2.9972990163934425,268,12,43,5,5,86,52,61,0.0,0.906,0.094,0.5267,0,0,0,0,0,0,4,0,0,3,0,4,1,0,0,3,0,5,1,0,1,2,14,7,6,0,2,5,0,0,0,0,0,1,0,0,0,3,2,0,0,1,4,0,5,1,0,0,0,2,0,7,1,6,5,5,9,0,0,0,0,4,3,0,4,1,37,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30382772092700183,0.0,0.0,0.38681649443798216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3971450207985487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3644562403823148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3069155726564945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3694148655986389,0.0,0.0,0.2900466519724337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2950117553905469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2562921948186656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,15minutesofreddit,2018/04/16,Balancing shift work with diet and lifting? I work 12hr overnight shifts between 3 and 5 times a week with no consistency for day of week. For the days I'm not working I like to be awake during the day so my sleep is erratic as is my eating and lifting schedule. Has anyone had success meeting their fitness goals despite shift work?,2.790959821428572,5.493090640625002,3.4632142857142867,86.51750000000001,80.09375,5.5321428571428575,29.455357142857146,6.868970318607317,1.7427482142857138,267,13,48,3,7,84,49,64,0.067,0.838,0.096,0.431,0,0,0,0,0,0,4,0,0,1,6,1,2,0,0,3,0,5,3,1,0,0,6,6,5,0,0,1,0,0,1,0,0,0,0,0,0,0,5,2,0,0,0,0,0,2,0,0,0,1,0,5,2,8,4,0,8,0,0,0,0,2,1,0,0,8,27,5,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16520781430049028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4571302774008416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24176661449038295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1154312202354593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23644397570355205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13777288573443214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3790484462026192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6880392276836992,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DavidS898,2018/04/16,"5/3/1 and bulking Has anyone used 5/3/1 on a bulk? How did it go? What assistance lifts/program did you use? Right now I’m running 4 day a week 5/3/1 + FSL AMRAP with giant sets doing the main lift first (with some light accessories and core like wendler recommends in his second book) followed by a similar accessory movement in another giant set (ex. Front squats, planks, vertical jumps). At the end of each day I do some type of circuit/whatever I feel up to to finish whatever muscle group I was focused on. For food I’ve been eating healthy, no sugar/processed food except dark chocolate occasionally, and lots of food. I don’t count calories because I would obsess about them too much and go crazy, but I generally have a good sense of how much food I need to eat to gain or loose weight (was competitive in sports with weight classes). If anyone would like to see my program I can post it as well, just let me know. Stats Bench 195 Squat 260 Deadlift 405 OHP 125 Age 18 Height 5’ 11” Current Body weight: 165 (can see abs when flexed + vascular arms) Goal body weight: 185 @ end of summer, 200 by next winter Thanks for any advice!",2.8398665554628835,5.326107165137621,3.430508757297748,88.11672226855715,78.26605504587154,6.348957464553795,23.67055879899917,7.520522993642371,1.1105614678899085,894,30,174,13,22,280,159,218,0.035,0.8370000000000001,0.128,0.9647,2,0,0,0,0,0,39,0,1,1,3,8,6,0,1,6,0,15,13,3,4,0,26,27,11,0,4,5,1,5,2,0,2,0,0,0,0,3,8,10,0,2,2,0,7,2,1,1,2,5,8,13,5,27,19,7,35,0,0,2,0,5,11,0,5,16,88,16,5,0.0,0.0,0.0,0.0,0.0,0.10463316786185983,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07281517079553193,0.11227824303794656,0.0,0.0,0.0,0.14973968547347388,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06527237350869801,0.0,0.0,0.0,0.0,0.0,0.0,0.2378740036030501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13810998034653446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2191304144120568,0.0,0.0,0.18967463684381086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.054140708296042936,0.0,0.0,0.0,0.0,0.09107856450584563,0.517905609545073,0.0,0.0,0.0,0.0,0.0,0.12170721420666435,0.08981004537239796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.058846023046885285,0.0,0.0,0.0,0.0,0.10949219245577084,0.0,0.10462358990137474,0.0,0.0,0.0,0.0,0.0,0.0,0.09103195984749553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15742596933056496,0.07939529989171391,0.0,0.0,0.11387625768806295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10254895455343366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09144209164870043,0.0,0.0,0.0,0.0,0.17065099345923113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0985809496426387,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18495810982810412,0.0,0.0,0.0,0.0,0.08588969497888445,0.521557589792798,0.09627394400211137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15212705833611131,0.0,0.0,0.0 fitness,BigLorry,2018/04/16,"How much of lifting is psychological? (BB Bench problem) Hey all, looking for experiences/advice here with a little problem I've been having lately. My bench has always been my worst compound lift. Current stats are 5'6""/150lbs, (working sets) SQ:265, DL:305, OHP:115, Bench 155. As I'm sure is obvious from those stats, my bench is very clearly lagging behind. It wasn't always like this though. A few months back I decided to really focus on my bench and get it caught up. Managed to get up to working sets of around 185, and stalled for quite a while. So much so that eventually I came to dread benching days, they just killed my motivation. Then came the drops. I started to really struggle with my working weight. All my other lifts continued to go smoothly. After now struggling for what seems like forever, I barely push through working sets at 155. This is barbell bench, to clarify. I actually still work 170 on dumbbell Bench press sets somehow, which just solidifies my fear that at this point somehow my benching struggles are all in my head. It's gotten to the point where I'm close to just stopping my BB Bench altogether for a while and focusing on DB bench instead. I'm not sure how to fix it. Have you ever had something that seemed more like a mental hurdle than a phsycial one, and how did you overcome it? Any experiences/advice would be very greatly appreciated, much thanks! ",5.18072268907563,7.403358478431375,5.202969187675071,79.38764705882356,70.09803921568627,7.523809523809526,31.358543417366942,8.269060116576782,2.4882661064425773,1112,49,191,17,21,347,153,255,0.146,0.7909999999999999,0.063,-0.9619,1,0,1,0,0,0,43,0,2,1,7,20,16,1,5,8,0,16,2,1,4,8,35,31,14,1,3,4,0,3,3,0,1,0,0,0,0,15,10,1,1,4,0,0,5,2,9,0,1,9,4,19,7,33,20,9,39,0,0,1,0,4,14,0,4,18,127,34,7,0.0,0.0,0.10708063425903193,0.0,0.0,0.21445373802263806,0.0,0.0,0.0,0.0,0.0,0.0,0.182608271586486,0.0,0.0,0.0746201509566963,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09768294860459883,0.0,0.0,0.0,0.0843755833773903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25100373534412496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07076676102994968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09925705140481536,0.0,0.0,0.0,0.0,0.0,0.12347673715499816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11465877392139555,0.0,0.06236207782937415,0.0,0.0,0.12097769317671378,0.0,0.0,0.0,0.0,0.0,0.0,0.1126146192291196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12139996787669055,0.0,0.0,0.0,0.12378019985328875,0.0,0.0,0.0,0.0,0.1608255804410842,0.10997826964718813,0.0,0.0,0.09214554916596103,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11058201367457517,0.0,0.0,0.0,0.08758542521126747,0.0,0.2419924886725355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07435587603133556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20746060280816336,0.0,0.0,0.0,0.0,0.2099935479448511,0.0,0.0,0.0,0.11671134340571135,0.0,0.0,0.14059167327669236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1997881099441119,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08447550151296727,0.0,0.0,0.07766744644814062,0.0,0.08763050583339561,0.09173917882130853,0.0,0.34414080818231485,0.0,0.0,0.0,0.2068384199636807,0.0,0.0,0.0,0.0,0.10102462527272628,0.0,0.0,0.0,0.0,0.10780915075654143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18107745496594926,0.0,0.0,0.0,0.1336215573545609,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39942367098473214,0.0,0.0,0.07794903131872716,0.0,0.0,0.0 fitness,cash_cash_money,2018/04/16,"How to get a smaller frame? I’ve worked out for around a couple of years, and of course from deadlifts, lat pulls, etc, my shoulders have gotten broader, and back wider. But since i’m on the short side, my broader frame gives a stocky appearance. Personally, I don’t like that appearance, so please don’t comment ‘why would you want to get smaller and weaker??’ My question is, how do i achieve a smaller frame? Will just going on a weight loss training schedule help with that? Thank you! ",3.9279347826086974,6.104464402173918,3.5167391304347824,90.33206521739132,73.45652173913044,5.9043478260869575,27.80434782608696,6.6274283507984215,1.1632347826086953,383,15,74,3,8,114,65,92,0.025,0.828,0.146,0.8733,0,0,0,0,0,0,17,0,2,0,3,6,3,0,0,6,0,7,2,1,2,0,15,17,7,0,2,2,0,1,1,0,2,0,0,0,1,2,6,1,0,1,0,0,4,2,1,0,0,1,1,7,2,11,14,1,13,0,1,0,0,7,6,0,3,4,43,9,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2245021701370079,0.0,0.0,0.0,0.19391820010957755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27904294451386696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2812580157406981,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26351726619962,0.2419231997280712,0.143325135112561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16903734195792855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12320707738091186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2202021909389976,0.0,0.27682839892721706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2825100165023386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20861380492551268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23218225836742698,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1487479328138947,0.0,0.0,0.30709893621877515,0.0,0.0,0.2275618466929039,0.0,0.0,0.0,0.0,0.18359699870063284,0.0,0.0,0.17914822331958116,0.0,0.0,0.1624018042623664 fitness,Thresher123,2018/04/16,"Aerobic conditioning not improving I’ve been running 2 weeks and my conditioning stopped improving after about a week. I’m running 1.75-2 miles. I’m just as whipped at the end as I was after a couple of runs. My legs, while not horribly sore the next day, also don’t feel better conditioned either I’m 6’2” 240. Eat well, don’t drink, decent sleep Wtf do I do?",1.7137499999999974,4.1861306527777815,3.817222222222224,83.72500000000005,82.75,7.488888888888887,24.277777777777786,8.472884824447931,1.949244444444445,285,11,56,7,8,97,51,72,0.14300000000000002,0.72,0.13699999999999998,-0.1225,0,0,1,0,0,0,11,0,0,0,1,4,2,0,0,4,0,6,5,2,0,0,7,10,5,0,0,4,0,1,0,0,0,1,0,0,0,0,1,2,1,1,1,0,3,4,0,1,0,2,1,4,2,7,8,1,14,0,0,0,0,0,2,0,0,9,29,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2278137468256773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25194802676736217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.315207817503243,0.0,0.1837202532422332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2790682044698041,0.0,0.2914973641140539,0.0,0.0,0.252313932904328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1440409246877787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3029668797031829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28507987268430085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2381675368490056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4570177035092097,0.0,0.2561360638574633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,zzwerling,2018/04/17,"Are dumbbells much less effective than barbells? So I started a workout plan, but since the gym I use (parents pay for it for themselves, so i get to use it free), only has dumbbells, no barbells/weight rack. A friend told me it's much less effective than barbells, and that progress will be way slower. Is there any truth to this? Am I just wasting my time without a proper gym membership?",5.446486486486485,6.514033918918918,5.171189189189189,84.34813513513515,67.91891891891892,7.541621621621622,35.07027027027027,7.554174236665415,2.494289729729729,306,15,57,3,5,94,55,74,0.126,0.667,0.207,0.8675,2,0,0,0,0,0,13,0,0,0,4,4,3,0,0,4,0,6,0,0,4,1,9,11,4,0,0,3,1,0,0,1,1,0,0,0,0,5,1,0,0,2,3,2,0,2,0,0,0,1,0,6,4,7,8,4,3,0,0,0,0,3,0,0,0,2,39,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18326159783054166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20820634732934573,0.0,0.14079675425958224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3962104924611601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2049583454600851,0.0,0.0,0.2992353759185753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22292388693045875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19074553124080748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1571410630133245,0.0,0.0,0.2575080586804869,0.0,0.0,0.0,0.0,0.0,0.0,0.4655035258242517,0.0,0.0,0.0,0.21390763386372105,0.0,0.32816470874754666,0.0,0.0,0.0,0.0,0.0,0.2597775477229195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ArgoFargoBargo,2018/04/17,"Spinning my wheels on my cut Been cutting down from 200 for a while now, currently around 180, wanna hit around 170 before calling it quits. However, binge eating keeps setting me back, and I’m really struggling staying focused and motivated to get through these last ten pounds. Any tips or advice for making a cut easier and avoiding binges?",10.124699453551912,9.444390868852462,8.782622950819675,68.31142076502736,58.34426229508197,11.4120218579235,40.005464480874316,10.504223727775694,4.357192349726775,277,12,43,5,3,85,54,61,0.16,0.716,0.124,-0.1354,2,1,0,0,0,0,7,0,0,0,2,4,5,3,2,2,0,1,1,0,2,0,11,6,5,0,1,1,0,0,0,0,0,0,0,0,0,2,5,1,2,1,0,0,0,0,5,0,1,1,0,3,0,10,4,0,11,0,0,0,0,1,4,0,1,5,26,5,1,0.0,0.0,0.0,0.0,0.0,0.2617637031936659,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1821637358937831,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4769299076133081,0.0,0.0,0.0,0.20597883131009007,0.0,0.0,0.0,0.22794133207522746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2735296496218469,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27410232305396565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13995328569251406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23809902002526045,0.0,0.0,0.0,0.21835333848288374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17880820094002053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28491733216011045,0.0,0.0,0.17160716047400446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2855184028871354,0.0,0.0,0.0,0.28004042021828945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Taykohh,2018/04/17,"Adding more days to my weight lifting routine for more gains? So I have a fitness program at school, and we do 4 core lifts at around 80% of our max, at 3x8 for all 4 of the cores, on Monday, Wednesday, and Friday. We also do agility and endurance on Tuesday and Thursday. I'm trying to gain muscle fast and I'm not happy with the speed of the gains I'm getting right now. Would adding lifting on Tuesday and Thursdays be beneficial to gaining muscle? If so, should I keep it at 80% or lower the weight?",4.064681753889676,4.969400277227724,4.757934936350782,86.64940594059406,70.98019801980197,6.167468175388968,29.28005657708628,5.288315135182226,1.129932390381896,392,15,78,1,7,126,65,101,0.048,0.79,0.162,0.9043,1,0,0,0,0,0,14,3,0,0,4,5,1,0,0,5,0,6,2,0,0,1,17,11,11,0,3,3,0,2,0,0,2,0,0,0,0,1,10,2,1,0,0,0,0,1,0,0,0,0,2,6,1,17,8,3,20,0,0,0,0,3,10,0,2,10,51,7,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2244476631475281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24985131441542896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18100567717120555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1466358549918582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2987730635883654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2494679078191527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2396863380806322,0.0,0.0,0.0,0.28404791849172456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19055308114361924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.683548607329855,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19937633139256525,0.0,0.0,0.0 fitness,Ichiwalley,2018/04/17,"(Serious) How much volume is too much volume for compound lifts? Is there a downside to: Bench, Bent over row, OHP and Squat 3x per week, while adding in accessories as time allows? Not asking about a routine, but hypothetically speaking. This would be for 3 days in the gym. Wouldn't getting volume from compounds be more beneficial (and save time) than focusing on isolations? It seems like benching, rowing, OHPing, and squatting 3x, then throwing in facepulls, triceps, curls and calves throughout he week would adequately hit most muscles.",7.533076923076923,9.965617692307696,6.207472527472527,73.7125274725275,64.38461538461539,8.276923076923078,34.97802197802198,8.841846274778883,3.3018967032967037,434,20,65,7,7,129,74,91,0.033,0.8370000000000001,0.13,0.9104,0,1,0,0,0,0,21,0,0,0,0,4,3,0,0,3,0,7,1,1,2,0,14,11,9,0,3,2,0,0,1,0,3,0,1,0,0,2,4,0,0,1,1,0,1,2,1,0,0,0,1,0,2,12,5,4,14,0,0,0,0,3,6,0,2,8,39,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2852087316747013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1967514403129748,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15939177224747408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14904673762286882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4485379858970064,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27773348544435233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3557893455465244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.48943374411425394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4334403315836386,0.0,0.0,0.0 fitness,randyli123,2018/04/17,"Muscle gain from a few days of caloric surplus What happens when someone is cutting but sometimes eat a caloric surplus. Assuming they work out very frequently, is it possible to gain muscle those days they are eating a caloric surplus (For example, lets just say once a week to make it easy). ",8.287295597484274,8.595481754716984,7.107547169811323,75.57125786163523,61.64150943396226,10.085534591194973,44.08176100628931,9.725611199111238,4.559055345911951,235,14,39,4,3,71,39,53,0.023,0.851,0.126,0.7615,0,0,0,0,0,0,6,0,0,2,3,2,1,1,0,4,0,4,2,0,1,0,5,6,2,0,0,2,0,0,0,0,0,0,1,0,0,4,1,2,0,1,0,0,0,0,1,0,0,0,1,2,0,6,5,1,6,0,0,0,0,3,1,0,1,5,24,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3362684458207563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5335359812629905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23054203149497005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2665902152344567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17402371472718464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2776440759898547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2939075783993065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20732439378459305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22089590033747866,0.0,0.2578455452233367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21511029142907856,0.0,0.0,0.2091231507679598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18979754776287305,0.0,0.0,0.0,0.0,0.0,0.0 fitness,EitherBicycle,2018/04/17,"Training for one lift only for a while? Life is getting in the way at the moment and while i am eating well and getting some cardio in i am not able to spend a lot of time at the gym, i was wondering - i am focusing on Strongman and primarily the Deadlift and wanted to know if i could just focus on Deadlift for a while and nothing else, i mean getting my Deadlift up but also doing all the accessory movements for it like Barbell Rows and some leg curls, shrugs etc - that's a good full body work out anyway, I'm happy with just doing that for a bit and seeing how far i can go with my Deadlift when i can actually train.",9.326875,5.460374812500002,9.604937500000002,71.79631250000001,62.59375,11.802500000000002,38.88125,8.841846274778883,3.354616875,488,17,99,5,5,165,82,128,0.0,0.878,0.122,0.9331,0,0,0,0,0,0,8,0,0,0,1,7,4,0,0,10,0,10,5,2,1,1,25,20,15,0,3,5,0,0,1,0,0,2,0,0,0,3,10,1,0,3,1,1,2,1,0,1,1,1,1,10,4,18,18,7,19,0,0,1,0,0,10,0,5,7,78,13,1,0.21019008196420572,0.0,0.2051151997132256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16808893260719032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2294731307509672,0.2334737971001378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1678196771257864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21507692786087051,0.1755868424788677,0.0,0.0,0.0,0.2344175026290044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3294469276517701,0.0,0.1194558674125978,0.17629746835068236,0.0,0.0,0.0,0.0,0.0,0.2237512507195896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11551497210199868,0.0,0.0,0.0,0.0,0.0,0.14846347095053194,0.10268825693657424,0.0,0.0,0.0,0.0,0.0,0.0,0.17869609121750654,0.0,0.0,0.0,0.0,0.0,0.22895861859301525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20168305250251445,0.0,0.0,0.0,0.14243023930102294,0.15985902886162054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1674942819238218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12256352709719197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12397555617972937,0.16683910352018774,0.0,0.0,0.18898612649987587,0.0,0.0,0.0,0.0,0.0,0.2279421777815769,0.1530208830217359,0.0,0.0,0.0,0.0,0.0,0.0 fitness,wyatt014,2018/04/17,Question from a Gym Owner At my gym we use XM radio to play music throughout the gym. I usually change it three times during the day because different groups of people come in at those time slots. I want to just have one station to just leave it on to appease the most people. Do you all have any suggestions?,3.5872131147540998,5.3898041147540985,4.2565245901639335,86.27495081967214,73.42622950819671,6.847213114754098,25.31475409836065,7.554174236665415,1.2979547540983614,245,8,47,3,5,78,48,61,0.02,0.885,0.095,0.5574,1,0,0,0,0,0,4,1,1,0,0,2,1,0,0,4,0,3,0,0,1,1,9,6,0,0,1,2,0,0,0,0,0,0,0,0,0,3,2,0,0,1,5,0,1,0,0,0,2,0,0,5,1,10,6,2,9,0,0,0,0,6,4,0,2,4,31,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19137055068498215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17154680716126075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2976977342719728,0.242412458281053,0.0,0.0,0.0,0.0,0.0,0.0,0.1814881617748685,0.0,0.0,0.0,0.0,0.2940167824342655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2979758285627622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19069279223300764,0.0,0.0,0.0,0.0,0.0,0.0,0.3901928056022444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3152470642539982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32818847068975704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2430505548826485,0.3099367599520414,0.0,0.16598473113976508,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,NofapFrance,2018/04/17,"Which strength program to use when training BJJ 3x/week along with cardio 3x/week? Hey guys i'm actually doing 5/3/1 by Jim Wendler program along with BJJ and cardio (aerobic and sprints.) I've been wondering if 5/3/1 is enough to pack on muscle and strength, or can I move to a program where you squat/bench/deadlift more frequently such as stronglifts or starting strength? I have time to lift only 2x/week btw Thanks :) ",5.48,7.402605717948718,4.305641025641027,87.34769230769234,68.74358974358975,7.2512820512820495,33.51282051282051,7.793537801064563,2.310266666666668,338,16,63,4,6,98,57,78,0.0,0.8009999999999999,0.199,0.9419,0,0,0,0,0,0,17,0,1,0,3,3,4,0,0,1,0,5,2,0,1,0,12,10,8,0,1,3,0,0,0,0,0,2,0,0,1,1,7,0,0,1,0,0,1,0,0,0,0,1,0,3,4,11,9,2,7,0,0,0,0,3,2,0,4,4,32,4,3,0.0,0.0,0.2597909323366463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27507495864469256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26359824978498664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2829482202964985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2024712269420054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18843088168640645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2450983015759283,0.0,0.0,0.0,0.0,0.0,0.0,0.1552341953183602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2299273781896839,0.0,0.0,0.0,0.0,0.6406334623021481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2887026947174759,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mmret,2018/04/17,"Repeating load on Starting Strength I've been doing SS for a month now (just getting into lifting after years of doing basically nothing). Started conservatively and things were fine but now I'm getting into weights that I'm struggling to get through a 5 rep set with (and are causing a bit of discomfort). I want to be fairly conservative to avoid injury. Is it okay to repeat weights once or twice on SS until my strength catches up (and makes it easier?) Latest Numbers (yesterday) 5'8"" 170lb (started at 165) OHP 105 (stalled for weeks now) Bench 165 (tough to do 3x5, fail at least one set, pretty much stalled) Squat 215 (hard but doable) DL 230 (hard, mostly grip related) ",3.861773333333332,6.4305017840000005,4.331700000000001,82.55968333333334,75.16,6.726666666666668,30.416666666666664,7.793537801064563,2.240026666666667,533,25,94,8,12,168,94,125,0.109,0.775,0.116,-0.2617,0,1,0,0,0,0,26,0,0,0,3,4,9,0,3,3,1,8,2,0,2,0,17,18,7,0,1,4,0,5,0,0,0,0,0,0,0,4,6,2,3,0,0,0,1,0,5,0,2,2,5,2,4,20,15,4,25,0,1,0,0,0,7,0,2,15,52,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21221278857903303,0.0,0.0,0.0,0.0,0.0,0.0,0.19968196680368114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3046668295193528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3482528829306217,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1297502648899209,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15515238766646705,0.0,0.14289178183976464,0.0,0.0,0.0,0.0,0.0,0.0,0.1865130041178458,0.0,0.0,0.2070085244489584,0.13171702569766622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19775450167253156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4127498290264487,0.0,0.0,0.0,0.0,0.203208345658576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12913753982359788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11465045343844052,0.0,0.1559200379631881,0.4734053323886782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12517444878509199 fitness,Baromis,2018/04/17,Goal of Weight Loss Per Week After doing a quite a bit of lurking and reading I feel like I have a good grasp of how I am going to start this new journey of becoming new a healthier happier person. I am going to use the 3-Suns Adaptive TDEE Spreadsheet to track my TDEE and my overall daily calorie goal. I currently weight 262.7 and for the first 30 lbs I am just looking at my calorie intake and have it set to louse 2lbs a week. My question is having it set for 2 lbs a week for the first 30 lbs to ambitious or not ambitious enough. I know that these first 30 lbs in theory will be the quickest and easiest to louse. I might be just over thinking this to be honest lol but Thought I would ask anyway.,7.008839285714287,5.4228511736111145,7.428690476190479,78.44250000000002,65.04166666666667,10.450793650793653,34.46031746031746,9.23628265651192,2.8748900793650787,555,20,113,8,7,183,84,144,0.048,0.8370000000000001,0.115,0.8084,1,0,0,0,0,0,8,0,0,0,9,4,6,2,0,10,1,14,2,0,2,0,20,24,8,0,1,5,0,3,1,0,3,0,0,0,1,6,5,2,0,6,1,0,3,1,3,0,3,1,4,13,3,18,17,2,19,0,1,1,0,3,3,0,3,12,77,19,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15087752129745802,0.0,0.0,0.0,0.0,0.0,0.17824217043055735,0.0,0.0,0.0,0.0,0.17619568020308954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16675863354523604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08160344789947284,0.11529678639974295,0.0,0.0,0.0,0.4118338193566688,0.0,0.0,0.0,0.0,0.0,0.0,0.1834428958556756,0.13536596747721935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0886955218527988,0.0,0.0,0.0,0.0,0.0,0.0,0.07884682280926725,0.0,0.0,0.0,0.1355266450988381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1712088969217534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3117422273799038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14091920285960347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1807933252416721,0.17165774104038348,0.1614333077991024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1142324132395374,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10341196050123083,0.0,0.1281253415799645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1393888254694833,0.0,0.0,0.0,0.0,0.3883710872964298,0.3930581898975815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11464656512388345,0.0,0.0,0.0 fitness,lemuelwashington,2018/04/17,"To get my BMI in the normal range makes me look sickly I'm 47. I am 5'8"" and at 175 pounds. To get my BMI at the end of the normal range, I need to get to like 167 pounds. I've done this in the past and I look ridiculous. People think I'm sickly. And my head seems too big for my body. I don't like what I look like at bmi weight. Is this bad? How accurate is this number? ",-1.6092941176470603,0.1564351882352959,0.774411764705885,104.64985294117649,91.23529411764706,3.8705882352941177,10.852941176470587,4.935628992294339,-1.8832117647058828,281,2,77,1,10,94,48,85,0.077,0.815,0.108,0.1556,0,0,0,0,0,0,11,0,0,0,0,2,5,1,0,4,0,5,5,2,2,0,10,17,4,0,3,0,0,1,3,0,0,2,2,0,0,4,3,1,0,2,0,0,0,1,2,0,0,1,6,10,3,11,16,0,8,0,0,3,0,0,6,0,1,5,39,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16794573347773264,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22342416966721876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20583879371628772,0.0,0.0,0.0,0.0,0.0,0.0,0.17815270942543773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3152662404699871,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20643041616488464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29480445547541795,0.0,0.0,0.0,0.5067275685593918,0.0,0.0,0.0,0.0,0.0,0.1342642987304003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14914474625304158,0.0,0.0,0.0,0.0,0.3941542334593502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19201344487101507,0.13944700593874845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18311273866072972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12888410557331753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2449375923136765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ben1324,2018/04/17,"Improving size/strength, and aerobic endurance simultaneously? Is this realistic as long as my calories are in check? I have a lifting background. My aerobic base has always been my weakest point in my fitness, so I’m trying to attack that with low heart rate, increasing weekly mileage. At 13-16 minute miles at a heart rate of 130-148 at the moment. Just did 26 miles this past week. Pace should drop as i consistently run and increase mileage. So far I’ve only been doing low volume for lifting, at about maintenance volume. But I’d like to improve strength/hypertrophy, as well as aerobic base at the same time, If possible. So if I switched up my lifting routine to a standard strength/hypertrophy routine, could I improve my aerobic base and strength/hypertrophy simultaneously? Of course if I wanted to do a race, I’d back off on the lifting, and follow a structured running program 8-12 weeks prior.",6.822545454545455,8.133690527272726,7.13757575757576,70.60636363636365,64.93939393939394,9.636363636363637,39.24242424242424,9.800150414767053,4.1581515151515145,727,40,120,15,11,236,101,165,0.078,0.8109999999999999,0.111,0.6641,0,0,0,0,0,0,27,0,0,0,0,7,5,1,0,8,0,11,2,2,0,0,15,14,16,0,6,5,0,0,1,0,1,0,0,0,0,3,5,0,0,0,0,1,5,0,3,1,0,3,0,11,2,24,9,3,32,0,2,0,0,0,17,0,3,10,72,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1804758106594362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2467518294256677,0.0,0.16678052617879666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1731747315176562,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5140483529112857,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10596499546163696,0.0,0.0,0.19194715940468585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16496006235928254,0.0,0.0,0.0,0.0,0.20705287966070432,0.0,0.0,0.0,0.0,0.20503792159253686,0.2445189561592513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12647447702455314,0.0,0.0,0.0,0.0,0.1472589327250789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12793156335347186,0.0,0.5219454511483523,0.0,0.19501659327259566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sangstar,2018/04/17,"Can I cut and bulk in small weight ranges? I don’t really want to get too fat or too thin at once. I bulked up from about 184 to 197 in a month, and I’d like to cut back down to 184, improve my muscle/fat ratio, then bulk up again - oscillating around this weight range. Is there something wrong with this? Then I don’t look too fat or too thin. I don’t mind how I look right now, so yeah. Oh, and to be honest, I’m not completely sure it was that much of a weight gain, as I just weighed myself yesterday (with clothing that isn’t constant and not on my normal weighing day) but it shouldn’t be too far from the truth.",2.1902272727272702,3.2053787803030325,3.0564848484848497,96.6597272727273,75.5909090909091,6.492121212121212,20.018181818181816,6.742157984588678,-0.12046,477,9,118,4,10,151,84,132,0.054000000000000006,0.83,0.116,0.7814,0,0,1,0,0,0,18,0,0,0,1,14,7,2,0,3,1,10,7,2,1,2,20,15,12,0,3,6,0,5,1,0,1,2,2,0,0,6,7,7,0,0,0,0,0,7,3,0,0,1,9,10,4,20,11,1,22,0,0,2,0,0,13,0,2,10,73,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16474099025878894,0.0,0.0,0.0,0.14229829625146964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19402995193166836,0.19998211965085907,0.0,0.0,0.0,0.0,0.1193471988306885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09668524664487874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.090410065623133,0.0,0.0,0.0,0.31080447988904525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1868559797930601,0.0,0.14771165170235245,0.0,0.13603903509121204,0.0,0.0,0.0,0.0,0.0,0.18131769780358853,0.0,0.0,0.0,0.1970808926805266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11855299112383673,0.0,0.0,0.0,0.0,0.15803865102447442,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.142466806854752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17441511858076628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10915209298758276,0.0,0.0,0.6760529240660812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2023320387537118,0.0,0.0 fitness,CaesarLives,2018/04/17,"Am I doing this right? Hey r/fitness, Wanna judge my routine for me? Backstory: I used to lift years ago but wouldn't say I ever got past the intermediate level and my confidence in lifting isn't what it used to be. I'm 26, 5'11"", 160 lbs, and my current goal is to gain muscle mass. I can go to the gym 4x/wk (Tues-Fri), so I decided on a Push/Pull split with legs worked in. **PUSH A** Bench OHP Squats Calves Tricep Extensions Pec Flies **PULL A** Lat Pulldowns Yates rows Dumbbell Pendlay rows Leg curls Biceps Shrugs **PUSH B** Leg Press Incline bench Lateral raises Calves Dips Cable Crossovers **PULL B** SLDLs Lat Pulldowns Bench dumbbell rows Rear delts Biceps Should I work in deadlifts somewhere (aside from SLDLs)? I know ""biceps"" is vague, but I usually just do what I feel like in the moment. I'm eating about 3000 calories a day (lots of eggs, oats, brown rice, chicken, milk, greek yogurt). My macro split is somewhere around 30/50/20 - protein/carbs/fat (a bit over 1g/lb for protein). I box for cardio and occasionally swim. I don't know my current lifts (if they're even relevant). I do dumbbell bench (I rarely have a spotter for regular bench) and use 60lb dumbbells. Squat is around 155 (and quickly increasing!). Not sure about deadlift. At least 135. Any feedback you have is appreciated! I don't really know what info you need, so I just threw everything at you. If you need any more info, just let me know.",0.566324263038549,2.849932788888893,1.6367573696145143,93.1421428571429,102.59259259259258,4.278155706727135,19.954648526077094,6.18269132825596,0.3191950113378685,1103,39,215,14,49,345,171,270,0.046,0.884,0.069,0.8986,2,0,0,0,0,0,76,0,4,0,4,14,2,0,0,9,0,19,11,7,3,2,35,34,11,0,7,8,0,2,1,0,2,1,1,0,0,5,8,3,0,8,2,0,8,5,0,0,0,2,4,26,2,24,28,5,32,0,0,1,0,6,13,0,3,12,104,31,4,0.0,0.0,0.0,0.0,0.0,0.0,0.14914926894173194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22884043124083936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2995679826019858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18369256146343005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10851154751086617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17216844369166806,0.0,0.0,0.0,0.0,0.0,0.11113185650116496,0.15219767151337948,0.0,0.0,0.15121812713383276,0.0,0.0,0.0,0.08507556116939853,0.1202025043852317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09562406803378433,0.0,0.13457012398689502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3698775720425536,0.0,0.0,0.0,0.0,0.17205370986111235,0.0,0.08220164551363125,0.0,0.0,0.0,0.0,0.0,0.0,0.1430456917192174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24952018195129266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1606199041702185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10778944671453494,0.0,0.0,0.0,0.0,0.14369016413635188,0.0,0.1338043523614475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15857979585544826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4359588786800362,0.1853108055313225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2449855272176792,0.0,0.0,0.0,0.0,0.0,0.10835169398164303 fitness,Butterboobooboo,2018/04/17,"Trying to find a way to bulk/weight lift and rock climb together Hi, so I'm having trouble with combining two things I really love - weight lifting and rock climbing. I've been doing a six-day split for a while now, but I really want to diversify my exercise. I'd love to do a split [like this](https://www.t-nation.com/workouts/tried-and-true-bodybuilding-program-template) but also be able to rock climb three days a week. While technically possible I feel like it lacks adequate rest time. My goal would be to gain weight/strength as well as improve my climbing, while managing a low amount of body fat. (I can eat a copious amount of healthy foods) I even would love to throw some running in during the week (maybe twice a week?) as I love that too. What can I do? How can I balance these two (even three things) so that I can improve strength/weight/endurance? I can work to eat as much as necessary for all the calories, but I don't know how to layer the workouts so they interfere with eachother the least and to provide sufficient recovery time. **tl;dr want to weightlift and rock climb, maybe even run. what's a routine to layer this all together? priority is on weightlifting and rock climbing**",4.503319298245619,6.683548160000001,4.447087719298249,84.27126315789475,71.84444444444446,8.114619883040936,30.06432748538012,8.841846274778883,2.515488888888888,956,41,178,19,19,294,124,225,0.02,0.759,0.221,0.9938,0,0,0,0,0,0,51,0,0,1,9,12,9,0,0,13,0,16,11,2,2,2,24,25,22,0,5,3,0,4,2,0,2,2,0,0,0,9,7,5,1,3,9,0,9,1,2,1,5,1,4,15,7,25,20,9,23,0,1,0,4,6,3,0,1,12,113,24,3,0.11194777758706152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08952459729075506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1243487440792945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1443941106701699,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2291010485297537,0.0,0.0,0.0,0.0,0.0,0.22182135387485494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.056604160002375774,0.07997551467642038,0.0,0.0,0.1023182406095832,0.0,0.13536769702253745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0615235708745399,0.0,0.0,0.0,0.0,0.0,0.0,0.10938405885674758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4041489600214917,0.0,0.0,0.0,0.22493317878041408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08229449740286912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12620429876674313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1434332258178916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14874625816540224,0.0,0.0,0.0,0.13055529874239072,0.0,0.0,0.0,0.0,0.07600519253649872,0.0,0.21871342410853387,0.0,0.0,0.0,0.0,0.0,0.13205939937550507,0.08885893510847649,0.2693932637834752,0.5452889367766686,0.10065449643837728,0.0,0.0,0.0,0.0,0.0,0.0,0.08149931537497689,0.0,0.0,0.15904897851839458,0.0,0.0,0.0 fitness,CallMePapi_,2018/04/17,"When should I stop cutting? Hey everyone, So in October 2017, I decided to start taking fitness seriously and began my weight loss journey. I have since went from 225 lbs to 165 lbs. I lifted weights 5 days a week and did cardio when I could. Now a days I'm lifting 5-6 days a week on a PPL routine and running 3-5 days a week. Now here is my question. I've gotten to a point where I'm concerned my weight could start getting to low. I am 165 lbs 6'0 male. I am starting to see my ribs and my pelvic bone is really starting to show. When should I stop trying to lose fat and/or try to bulk up. My end goal is to have a lean shredded body but the last place I am holding fat is in my lower stomach. I would love to see abs for summer but I'm concerned my weight is getting too low. Please let me know what you guys think. Image are linked below Before and After : https://imgur.com/gallery/QmUWK",2.6606557377049143,4.2331121147541,3.7406775956284157,89.97331147540986,75.39344262295083,6.191475409836067,24.22185792349727,6.742157984588678,0.6960421857923493,699,22,149,6,15,226,108,183,0.094,0.847,0.059,0.0,1,0,0,0,0,0,25,0,1,0,3,9,7,1,0,8,0,18,12,6,0,0,20,36,11,0,5,2,0,4,0,0,3,3,0,0,2,1,5,6,3,5,1,0,3,0,6,0,0,4,6,20,1,18,26,0,37,0,4,2,1,6,11,0,1,23,81,21,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.100560658890895,0.0,0.0,0.0,0.0,0.13126896670534716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18871081793969727,0.0,0.0,0.3048597852170327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10467051132770262,0.0,0.0,0.0,0.0,0.0,0.11292401439397624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12348611368595587,0.0,0.0,0.0,0.0,0.0,0.0,0.11701466623226825,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06494746397739302,0.09633073295201547,0.0,0.0,0.0,0.12084487374212385,0.0,0.0,0.0,0.0,0.0,0.0,0.1322108021906722,0.0,0.0,0.1066601371205479,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12347071603257212,0.1297238076063373,0.11171628087218426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1323862550577696,0.0,0.0,0.0,0.07570776642634577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18834491570601367,0.0,0.0,0.0,0.0,0.09775795113166227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3345876043770712,0.0,0.0,0.19760397356334225,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08885504705169266,0.0,0.0,0.0,0.0,0.0,0.0,0.07572360406911957,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16047002585156722,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28438546473527393,0.5756352089964492,0.0,0.10955206481413507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08395016459650384,0.0,0.0,0.0 fitness,mrs_sassypants,2018/04/17,"Insanity - How can I tell if I bit off more than I can chew? I'm a 29 year old female who had a highly athletic/physical job for years before I quit 6 months ago. With the sudden lack of required physical labor and a computer-based job, I basically sat around for 6 months. It's like I turned around and my body with to crap. So now I'm tackling getting back in shape. I chose the Insanity Program for the quick results and structured videos - I like the idea of good results in as little as 60 days. Unfortunately, I'm on day 3 and only able to complete 20 minutes without getting so dizzy I have to sit down. If I stick with it will this program benefit me or will I be better off choosing a different program? I would say my diet is moderately healthy, it's mostly fitness where I'm lacking. I did notice that the Insanity programs are not listed on the recommended programs, so I'm wondering if that was for a reason. I have no access to a gym and home equipment is extremely basic. I'm not looking to get jacked, but to be in some kind of definable shape would be nice.",4.217499999999999,5.1739401944444445,5.9232222222222255,78.24400000000003,70.66666666666667,8.722962962962962,31.529629629629632,9.029198982220553,2.689809629629631,846,37,165,16,15,291,130,216,0.078,0.831,0.091,0.4048,3,0,0,0,0,0,21,0,0,0,3,10,8,1,0,12,0,17,4,2,4,0,32,30,16,0,7,8,0,0,2,0,4,0,1,1,0,7,10,2,1,4,2,0,0,4,1,0,0,4,2,17,7,30,19,6,29,0,0,1,0,3,16,1,7,14,109,24,9,0.15135371266504172,0.0,0.0,0.0,0.0,0.0,0.1341659341171035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2694737862447945,0.0,0.0,0.0,0.11638166253228902,0.0,0.0,0.0,0.1287908617502678,0.0,0.0,0.13386005922323213,0.1652390539623275,0.16811985451876948,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15869148810440842,0.0,0.0,0.0,0.0,0.0,0.19522124697742094,0.0,0.0,0.0,0.0,0.15813241573934605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2372282039200984,0.0,0.0,0.1269483132551777,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15991350732607384,0.15182011443045562,0.0,0.0,0.0,0.0,0.1708599187616084,0.0,0.0,0.3003904111181337,0.0,0.0,0.15761160080382594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14788755767362036,0.15169618213737807,0.0,0.0,0.1270989992320336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2416181789011778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17231720503480308,0.15882026100704688,0.0,0.0,0.11511131874126512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16098330391601626,0.0,0.0,0.0,0.15561682454491055,0.0,0.0,0.0,0.0,0.0,0.12036254720444495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13228981605417456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1646293770668784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14589957793926847,0.1641366450681141,0.0,0.0,0.0,0.21503466985416692,0.0,0.0,0.1949336572597869 fitness,krisvdv,2018/04/17,"Bowflex M5 + speed tracker I like doing workouts on the Bowflex M5 trainer. Nevertheless, as my workouts are getting longer, I'd love to use an app like ""RunSocial"" or ""Run on Earth"". To be able for the apps to ""see"" my speed, I need a compatible speed tracker. But I think that most trackers work with treadmills, not with elliptical machines, is that correct? Does anyone know of speed trackers that work with ellipticals?",4.697781954887218,7.31444960526316,4.481127819548874,82.27289473684213,72.6842105263158,6.448120300751881,34.54135338345865,7.447530270364453,2.5350511278195498,334,18,58,4,7,102,54,76,0.0,0.875,0.125,0.8611,0,0,0,0,0,0,17,0,0,0,2,0,3,0,0,4,0,4,1,0,1,1,12,11,3,0,1,3,0,0,2,0,0,0,0,0,0,3,3,0,0,2,2,0,1,1,0,0,0,0,1,5,3,11,10,1,7,0,0,1,1,1,2,0,2,6,31,8,2,0.33222143507504964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2322969519375911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2907292166349195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1735719878926475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18258021237612745,0.0,0.0,0.0,0.0,0.0,0.0,0.32461322404958914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2998428159460552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24633798454563066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2647374709006161,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2128740810824897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2869326525787182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4837223229456624,0.0,0.0,0.0,0.0,0.0,0.0 fitness,lolhoved,2018/04/17,"Can someone give me some pointers on how to train for a taekwondo tournament? So, all the basics first. I hope i have included everything, and i haven't overlooked some rules in here. Weight around 73-75 kg, Height:170, Sex: Male, and Age 28. My current workout routine is: Monday: 1½ hour of normal Taekwondo training (half hour warm-up, 1 hour of kicking sandbags, pillows etc, and doing forms/series) Tuesday: 1 hour of being a training assistant for kids with special needs. We are all very active, and i am participating in almost all of the training (so i am not just yelling at students) Wednesday: same regular training as monday Thursday: Resting Friday: Family training with the wife and kid, and when someone is available, we do some sparring. Saturday: Morning workout at a local gym. A bit of crossfit, and just going through the different stations for 1-2 hours. Sunday: 09:00 being a training assistant for our kids team, 12:00-13:30, going to a gym in another town, with sparring training. (this is definitely the hardest one) My goal is to compete in a local Taekwondo tournament in september, and i need to figure out the most effective way to make sure that i can actually complete a match without almost collapsing after a minute. A fight is normally 2 X 2 minutes, and those 2 minutes might be the most intense ones i have ever experienced. I dont have a problem completing normal training, but these fights are so hard and intense that i burn out very quickly. Obviously, my main focus should be on my legs, as we mostly use our arms for some blocks, and very rarely punches. my arms are not tired after a fight like that, but my legs are screaming. I don't have any serious injuries, but i do have (very well treated) asthma. Not a smoker. History of diet and excercise: Until i started doing Taekwondo Jan. 2. 2017, i was basically a couch potato. I have been around 95 kg, and my lowest weight since i started, has been 70 kg. i am now resting at around 73-74 kg. I am trying to lose some fat, while retaining muscle, and therefore i eat a lot of protein, and my breakfast is a protein shake with some oat flakes. lunch is usually 2 pieces of rye bread with some spreading on it, and Dinner is pretty random, but i try to get some lean meats in it as often as possible. Protein bar for when i still feel hungry, usually before training. I am not looking to get bulky (i mean, if i get a six-pack along the way i wouldn't complain, but it is not my goal). I simply need to be able to actually complete a tournament which would mean anywhere between 5-10 fights of 2X2 mins. The fights will usually be spread out over an hour, so there are resting periods between. Is there anything i can do to train towards this very specific goal? Or do i just fire up the treadmill, and not turn it off until september?",6.030333923042901,6.8223952443609015,6.570999557717826,75.82090446705,66.48120300751879,9.191154356479434,35.5718708536046,9.247498795725024,3.3652107916850937,2218,106,387,39,34,724,265,532,0.07,0.8590000000000001,0.071,-0.807,3,0,1,0,6,0,97,5,0,0,8,22,17,5,1,29,0,53,17,5,5,6,95,72,38,0,12,17,1,5,1,0,5,3,2,2,4,12,32,10,2,5,6,0,3,11,11,1,4,3,9,43,6,66,58,23,64,0,1,1,1,18,25,0,20,35,279,55,5,0.07947651903314999,0.0,0.15511523590130816,0.0,0.0,0.0,0.0,0.0,0.15916850690462206,0.0,0.0,0.0,0.0,0.0,0.0,0.0540467583085075,0.08333805989160879,0.0,0.0,0.0,0.0,0.0,0.06540240332599022,0.21225285582009445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06762866397498772,0.0,0.0,0.0,0.0867677745462393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2499888543066173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08303604667484922,0.0,0.0,0.0,0.0,0.09314588839662426,0.0,0.0,0.08132432030564055,0.0,0.0,0.0,0.0,0.08863732739097682,0.0,0.0718910615820693,0.0,0.0,0.07142837063146447,0.0,0.07492338891539653,0.0,0.04018571602536421,0.0,0.0,0.0,0.0,0.06760268648899882,0.0,0.0,0.0,0.0,0.12456960276740163,0.07624111903548089,0.09033667460727801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07119535027444514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07893811619484227,0.4696101715322246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.03882821268555605,0.0,0.0,0.0,0.06674025931504066,0.08891389549184925,0.0,0.06756809437476796,0.0,0.0,0.05305119359991205,0.0,0.0,0.1731464571340748,0.0,0.0,0.0,0.08431202712401423,0.0,0.0,0.0,0.0,0.0,0.1767924954592941,0.0,0.0,0.0,0.0,0.23361034256914906,0.0,0.0,0.0,0.0,0.10771069233068356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08959783364345833,0.0,0.08085619218106553,0.0,0.07604829517637733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06574379783190795,0.0,0.0,0.0,0.13468039333147092,0.0,0.0,0.0,0.11250777847012418,0.0,0.06347005076387849,0.0,0.0,0.0,0.0,0.0,0.0,0.07490567862277582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09134656716035268,0.0,0.0,0.0,0.10791867889556787,0.08644763045111249,0.0,0.0,0.0,0.06864219468184869,0.2625964720709418,0.3278822582838153,0.0,0.1261695229621154,0.0,0.19356197816697798,0.0714589353570284,0.0,0.0,0.0,0.0,0.07661252822176108,0.0,0.0,0.0,0.0,0.056457838828419975,0.0,0.0,0.0 fitness,brianmonks48,2018/04/17,"Tips to stop (Inner?) arching back on deadlifts? I recently decided to do deadlifts again after a year away from them. I've never really been consistent with deadlifts as the lower back DOMS/soreness effected my routine throughout the week. The first session back led to me injuring myself two days ago and I was wondering why since I was sure my back was straight and not arched, however it turned out that I was arched too much the other way as shown in the middle picture below: https://gyazo.com/41d0be1832bc2eff943cfb51515480a7 **If I ever return to deadlifts, are there any ways to prevent inner arching this much?** This is the way I have always deadlifted, presuming I was doing it correctly because my back appeared almost straight. Now I understand why my lower back has always slightly suffered after deadlifts, apart from this time, where its a lot worse. ",6.60298336798337,9.489876824324329,5.83243243243243,73.52420997921,67.91891891891892,8.067359667359668,32.33056133056133,8.841846274778883,3.2133049896049912,702,31,101,13,13,213,98,148,0.08900000000000001,0.862,0.049,-0.7874,3,0,0,0,0,0,25,0,0,1,2,12,2,0,0,8,0,12,5,4,2,4,21,16,5,0,1,2,0,0,0,0,0,1,0,0,0,8,4,0,2,5,0,0,2,2,1,0,2,6,0,15,1,17,10,3,38,0,1,0,0,1,12,0,5,21,82,23,1,0.0,0.0,0.0,0.0,0.0,0.0,0.12243931428893907,0.0,0.13831204986984513,0.0,0.0,0.0,0.22986182161694035,0.0,0.0,0.09392961052212624,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1297728102352321,0.6372567395754579,0.0,0.08419960503482009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08907907872382903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12494180272349505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11748889685325545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11742877809833785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20307526335151446,0.0,0.10653037224904738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0884862932078314,0.0,0.13638159104988312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11425827409198135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11547852993899528,0.0,0.0,0.0,0.0,0.0,0.13018100324854034,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08054169024283485,0.0,0.0,0.0,0.0,0.0,0.15024013489363208,0.1349278736764103,0.14379280337328518,0.0,0.0,0.0,0.0,0.0,0.32891114626929874,0.1107953948207436,0.0,0.0,0.0,0.2492723227170807,0.0,0.0,0.0,0.14979046957095588,0.0,0.0,0.1407609865489269,0.0,0.0,0.0,0.08894785208997676 fitness,ispankyi,2018/04/17,"Working out after before vs after work I am what people call ""Not a morning person"" (basically a Zombie with a smile for the firs hour of work) and I want to know if anyone here has seen a difference between working out before vs after work? Any advice to get a better workout after work?",6.995654761904768,6.448559160714287,8.125714285714286,70.05261904761906,64.53571428571429,8.895238095238097,31.16666666666667,7.793537801064563,2.397852380952381,227,7,37,2,3,78,40,56,0.0,0.867,0.133,0.7236,0,0,0,0,0,0,6,0,0,0,7,1,1,0,0,6,0,2,0,0,0,0,10,6,2,0,2,4,0,0,0,0,0,0,0,0,1,1,4,0,0,1,1,0,0,1,0,0,0,1,1,2,1,12,5,0,7,0,0,1,0,2,2,0,1,5,27,3,6,0.0,0.0,0.0,0.0,0.0,0.17860353634438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12429182131589207,0.0,0.0,0.0,0.0,0.12779904261317016,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3110525064474974,0.0,0.0,0.16164775345371202,0.0,0.0,0.0,0.0,0.1866315387559936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19095875125712866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09549128256794613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1799944632973509,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10044719117987896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12671169701678306,0.1595902229883331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1078041760874185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7983649709663352,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BrandonPolaris,2018/04/17,"People who have overreached/over-trained, what appeared to have helped your recovery? I've been a manic dumb ass and now I've overreached. I keep hydrated and stick to a 500 kcal surplus for the time being. I can't think of doing anything else but rest now. To the people who have experienced this before, was there anything specific that seemed to help during your recovery? Otherwise I'll just be alternating between bed and desk while I wait for this idiotic body to be ready again.",5.513238095238094,7.507980800000002,5.550952380952385,78.165,68.77777777777777,8.6984126984127,30.63492063492064,9.23628265651192,2.829825396825397,392,16,68,8,7,123,64,90,0.116,0.809,0.07400000000000001,-0.5907,0,0,0,0,0,0,10,0,2,0,0,5,2,2,0,4,0,10,2,2,0,0,10,15,5,0,0,2,0,0,0,0,0,0,0,1,0,6,3,0,2,2,0,0,1,1,2,0,0,2,1,5,0,9,10,1,6,0,0,0,1,6,0,2,2,5,45,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4863128062598616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2514333089363084,0.0,0.0,0.0,0.0,0.3282137470398369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.246837187798702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3961105392554801,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2626378634993939,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4096998494013717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26899559781773474,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18933285188931392,0.0,0.0,0.1722978551710213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,CanUseAnApostrophe,2018/04/17,"Following regime for a month with no real weight loss Hey, Apologies if this is not the place to post, so please redirect me to where I can get advice. **Problem:** My wife has been folowing a low carb calorie controlled diet (~ 1600kCal per day) for a month now combined with exercise (we have two small boys but she hasn't exercised outside of day-to-day activities). She is following ""Coach to 5km"" and is on week 4. She exercises 3-4 times a week at around 300-350 kCal per session. * Week One: 1.5lb loss * Week Two: 0.5lb loss * Week Three: 1.5lb gain * Week Four: Potential no net loss/gain She is definitely getting a lot fitter. I have asked her to take measurements instead of weight but she thinks she hasn't changed much. **Question:** Can anyone offer advice on this or how to reverse this trend? Is it because of the exercise? She is getting very down about it and doesn't understand why she isn't losing and has ended up back where she started. Any help would be greatly appreciated. **Background:** My wife is just under 2 stone overweight and 5ft 5. She has always eaten healthily (very balanced meals, lots of veg, low fat and carbs etc), but with very little exercise. She has slowly gained weight over the years by overeating with portion sizes being too big - I am 6ft 5 and very active/exercise a lot so I eat large portions and think this has over time warped my wife's ideal of a 'normal' portion. **Edit:** She is 34 years old, and I think her weight it roughly 13 stone. She is tracking food intake with an app (MyFitnessPal) and weighing everything. 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(Indoor rowing) I am in the process of losing some fat and I was wondering which is the best way to lose more. I am doing indoor rowing. When I go with long, relaxed exercising I do like 25 minutes. When I do short, intense I do like 8-10 minutes. If you need any other details of how I exercise please feel free to ask.",2.216230661040786,4.868896670886078,4.562447257383969,77.98631504922649,82.29113924050633,7.055414908579465,26.499296765119553,8.167268648758528,2.2049229254571032,323,14,58,7,9,112,51,79,0.08800000000000001,0.66,0.252,0.9274,0,0,0,0,0,0,12,0,1,0,4,3,9,0,0,2,0,8,6,2,1,0,11,13,6,0,2,2,0,1,2,0,0,6,0,0,0,2,4,2,0,2,6,1,1,0,3,0,0,1,1,9,7,8,12,3,10,0,3,0,0,2,4,0,4,6,38,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14165770750207055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19474140612087465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2186081294782481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10532761972490473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11838717648134278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22009058572941054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20353914897326528,0.0,0.0,0.36869497613681024,0.0,0.6991356555683426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15445896845701992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22866144513386044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16534650679159926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22590293313397575,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Press-A,2018/04/17,"Crosstrainer, treadmill or stationary bike? Because of my busy schedule I'd like to buy either one of the above mentioned machines to be able to work out at home. I'd like to be able to train my legs, bum and core, more focused on losing weight rather than gain muscle for now. (because I've been told the techniques for stamina, muscles and weight loss differs) Which of these three should I look for considering my goal? ",5.245358649789028,7.034463177215192,4.332341772151898,87.45311181434599,69.12658227848101,6.279324894514768,30.888185654008442,6.42735559955562,1.5484919831223618,337,14,62,2,6,99,58,79,0.059,0.7809999999999999,0.159,0.8266,0,0,0,0,0,0,10,0,0,0,5,2,4,0,0,2,0,4,3,1,0,0,7,6,3,0,2,3,0,2,2,0,1,0,0,1,0,2,3,2,0,0,1,1,0,0,2,0,2,2,3,4,2,15,1,2,5,0,2,1,0,2,3,0,1,4,36,6,2,0.4671500464171978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2847703323659549,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2440361853434775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2342947928215332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2282259160191534,0.0,0.0,0.0,0.1961441921224098,0.2613107047933639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15827648069526007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22319094431353348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.56886290558091,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17004539876096011,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JoshV__,2018/04/17,"Muscle weight gain Hi, I'm a 19M, 169cm at 61kg, I lost some 7 kgs since January due to dietary changes(thank god). In the past week I've also been running every other day (best time 5.3min/km, 3.2 km). I'm almost near my weight goal (58kg) and want to build some muscle strength and wheight. Is anybody able to help? I could join a gym, but I'd rather to stuff at home. Thank you so much for your help and time.",1.6502889245585877,2.748880898876408,2.6269983948635627,98.87382022471913,77.08988764044943,5.535152487961477,20.579454253611555,5.288315135182226,-0.4142276083467098,316,7,79,1,7,100,69,89,0.02,0.794,0.18600000000000005,0.9011,0,0,0,0,0,0,20,0,2,0,5,3,4,0,0,3,0,3,2,0,0,0,10,8,6,0,3,2,0,2,0,0,0,0,0,1,0,2,3,2,0,0,1,0,1,0,1,0,0,2,2,5,3,9,5,4,12,0,1,0,0,5,5,0,3,6,33,7,1,0.20153136999086704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20180455589977225,0.0,0.0,0.16116456377041785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21149473930795484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1609064001808812,0.0,0.0,0.12997106136984835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16979887119402046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2701644584118404,0.0,0.20215239596436294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2199952969431935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14814874543991738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19238449640611888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16670883182415935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2307052026817116,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3710860177882237,0.0,0.0,0.0,0.0,0.0,0.0,0.235029125028042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11886842351836265,0.0,0.16165630882183038,0.4908218315633908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,oppositeofthrowaway1,2018/04/17,"Newb wants to know if gym circuits are a good idea I don't really know what I'm doing, so if I'm just doing the circuit (which is some biceps, triceps, legs, chest, abs, ..basics) should I expect to see results?",3.3717829457364346,4.15022323255814,4.81860465116279,86.0448062015504,72.48837209302326,6.663565891472868,23.635658914728683,6.42735559955562,0.6685100775193802,161,4,33,1,3,54,35,43,0.0,0.925,0.075,0.4404,0,0,0,0,0,0,11,0,0,0,0,2,1,0,0,2,0,6,4,4,1,0,11,12,3,0,5,3,0,0,0,0,1,0,0,0,0,2,0,0,0,3,1,0,0,1,0,0,0,0,1,2,1,2,11,1,0,0,0,1,0,0,0,0,3,0,19,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3919534520923093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5275307191219616,0.0,0.0,0.0,0.0,0.0,0.0,0.5136374618115715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2993676935575741,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.372381762596708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2756287295235053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,red-juliet,2018/04/17,"new to unfit need to get fit again Hi, I am surprisingly new to being unhealthy. I had 3 major events that occurred in my early 20s that essentially shut down my physical activity and dieting. (Physical impairment for two years and then gaslighted into meds I didn’t need) Anyway. At a young age I realized I was genetically predisposed to being fat so I maintained a healthy weight by staying active and monitoring my diet very closely. I had never been too heavy, just barely chubby before I started this so it was fairly easy however now at almost 30 and being stuck at this 175-190 nightmare I realize it isn’t as easy as I imagined to get back to fit. Younger and skinnier me just maintained cardio and small portions...it worked like a charm.. however I’ve been told I need to actually eat more than what I do for my weight loss to be effective and long lasting. I currently lift weights (don’t know why I never did when I was younger, I genuinely enjoy it) HOWEVER honestly don’t have a routine or know what I’m doing. I gained a lot of weight in my stomach which is something I’m not used to having and constantly am battling with what to focus at the gym as I know stomach fat is mainly diet. TL;DR : F 190lbs 5’6” Pear shaped (40 something hips, 36ish underbust,39 waist) I don’t want to go back to skinny, I want to be strong...minus this fat. Recommend a gym routine? A diet? I work 5 days a week 1pm-11pm I’m a vegetarian My gym is open 8am-11pm My only two days off are Sunday and Wednesday Articles are nice too. Help me, educate me, thank you.",2.8682872050816712,5.166911822368423,4.684460072595282,80.14828947368423,77.15789473684211,7.614156079854808,27.91696914700545,8.53829466247534,2.362881715063521,1230,53,226,26,29,417,175,304,0.033,0.8079999999999999,0.159,0.9858,4,0,2,0,0,0,40,0,1,0,5,12,9,1,0,10,0,29,18,8,2,2,34,48,17,0,5,4,0,4,1,0,0,4,0,0,0,12,13,14,0,7,3,0,1,8,2,0,2,11,4,32,7,31,32,4,43,0,1,0,0,4,16,0,3,26,145,44,2,0.0,0.0,0.1175584242853032,0.0,0.0,0.0,0.0,0.0,0.1206303091944946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1852633895687368,0.0,0.0,0.0,0.10250855278301847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1301820412318401,0.0,0.0,0.0,0.0,0.15538251105855372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12326782595730512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12587808137256298,0.0,0.06846417800481326,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08074649753638259,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1986165548041945,0.09819669175151573,0.0,0.0,0.0,0.0,0.0,0.058854096112554675,0.0,0.0,0.10660951306533199,0.0,0.0,0.0,0.10241674404843416,0.0,0.0,0.0,0.0,0.0,0.0,0.1338116908808931,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2679742846780657,0.18582316949391012,0.23269557806966296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09162058963463147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18548277972564486,0.0,0.0,0.08526716979112828,0.1284018041239652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1109098376495019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11511139065362015,0.0,0.0,0.0,0.23535752865867504,0.0,0.0,0.10404481802699687,0.0,0.09939789966080838,0.14210912750259075,0.0,0.09663136904651076,0.5867854572154068,0.0,0.0,0.1087027391730788,0.0,0.0,0.0,0.0,0.1754028362201485,0.0,0.0,0.0,0.0,0.0,0.07757680484019337 fitness,Roynoceros,2018/04/17,"Protein shake recipies I've always had just protein powder, PBfit, and milk in my shakes. What are some good shake recipes you guys have to switch things up?",6.284137931034483,7.705632758620695,4.713275862068965,87.09681034482759,66.24137931034483,7.179310344827586,28.29310344827586,7.1686216300943375,1.4121586206896546,126,4,23,1,2,36,27,29,0.109,0.799,0.093,0.128,0,0,0,0,0,0,4,0,1,0,0,1,4,0,3,0,0,3,1,0,0,0,3,3,1,0,0,1,0,0,0,0,0,0,0,0,1,2,1,1,0,0,0,0,3,0,3,0,0,1,0,2,1,3,2,1,5,0,0,0,0,2,2,0,1,0,13,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4957037138057954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4996787598630083,0.0,0.0,0.0,0.5898766310852368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3957834321449543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,tryingthisout666,2018/04/17,"Craving sugar after a hard workout? After a particularly hard workout I notice I really really crave sugar. I eat plenty of protein and vegetables, and I don't mean crave a banana - I crave chocolate or something equally sweet. What's going on here? What should I be eating?",3.366466666666668,6.4024697800000006,5.596,69.78466666666668,81.2,6.533333333333335,26.333333333333336,7.793537801064563,2.438933333333334,219,9,30,4,6,76,34,50,0.066,0.85,0.084,0.4098,0,0,1,0,0,0,7,0,0,0,0,1,1,0,0,3,0,3,5,0,0,0,5,5,3,0,1,1,0,2,0,0,1,0,0,0,0,2,2,5,0,1,2,0,1,1,0,0,0,0,5,6,1,4,3,1,4,0,0,0,0,0,1,0,1,2,23,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5802774631055664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16114594062850254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5080037200052909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30886512950206896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3228194300492141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3632941400171924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2182878541766545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sexbotgeorge,2018/04/17,"Fitness help Hi, on mobile so sorry for any formatting iasues, Anyways longtime lurker but this is my first post, So I've started weight training to look better and put on some muscle I'm still a beginner, but would any of you know any routines and diets to help me lose fat (I'm 15 and 6'0-6'1, I weigh 199 idk what's muscle and what's fat)",1.486358148893359,3.559322183098594,3.1572635814889334,90.49211267605637,80.69014084507046,5.183903420523139,21.410462776659962,6.18269132825596,0.2942659959758549,269,8,55,2,7,89,53,71,0.08900000000000001,0.764,0.147,0.6462,0,0,0,0,0,0,8,0,1,0,3,4,2,0,0,1,0,2,5,2,0,0,9,7,8,0,1,2,0,1,0,0,1,2,0,0,0,3,4,5,0,1,0,0,1,0,1,0,1,0,2,4,1,6,6,1,9,0,1,1,0,4,3,0,1,4,28,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5095357328471903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22089226694384215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21244557787035506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33481748931744565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13726146694775146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20973534771740907,0.2794173558700835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2392008704606529,0.0,0.0,0.0,0.0,0.2510776062604052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2795856737322264,0.1767812882398174,0.0,0.1994585172911318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3041401787494384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17742221231351368,0.0,0.0,0.0 fitness,Mave0193,2018/04/17,"Do I need special protein if I lift and (attempting soon) a vegetarian diet? I plan on being on attempting a vegetarian diet for the summer and hopefully till the end of the year. I been overweight all my life and I want to make a drastic change in diet, and there no no more drastic change than vegan. I don't crave meat or anything and I'm not a foodie so hopefully it doesnt seem like an impossible feat. People are always saying vegans lack protein, and I noticed there is special vegan based proteins on the market. Should I keep on buying my regular ON protein or look into those vegan based proteins? Also, is it possible to have gains while on a vegan diet? I know meat and chicken is recommended for gains but can I up my bench and deadlift on a vegan diet? Right now I bench 185 for about 3-4 sets of 5, but I want to get to 225 by the end of the year or early next year. Is that possible while being a vegan? Thank you for all the help. ",2.772187500000001,4.456763510416671,5.376458333333333,77.889375,75.35416666666666,8.55,25.020833333333336,9.188382445141503,2.198795833333333,742,25,143,18,16,265,105,192,0.044,0.833,0.123,0.9082,0,0,0,0,0,0,18,0,1,0,5,7,6,0,0,15,0,14,7,0,1,2,29,27,19,0,8,7,0,0,1,0,1,2,1,0,0,4,9,6,1,2,0,1,0,5,0,0,0,1,2,16,6,25,23,4,25,0,0,1,0,3,11,0,7,14,103,20,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1371974296100949,0.14275266183274932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1411802495904942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3629780026702178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3039046021729012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08963364604218697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11499385596609488,0.0,0.0,0.34079796398437723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15249147726924234,0.0,0.0,0.09428554877501848,0.0,0.0,0.0,0.0,0.0,0.12117874918633795,0.08381613640062056,0.0,0.0,0.0,0.14406819915878202,0.0,0.0,0.0,0.0,0.0,0.11451843315569495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12721045591276595,0.0,0.0,0.1824572824574716,0.0,0.0,0.0,0.19532356323370456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11893893447002067,0.0,0.0,0.0,0.0,0.3868189507807971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14651232735581773,0.0,0.13643235215606525,0.0,0.0,0.0,0.1561828730389593,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15795050293225585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20238248144617213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33143936372287264 fitness,rustyspoon07,2018/04/17,"How many reps for asymmetrical exercises? If an exercise covers one side of your body and then the other, would 10 reps mean 5 on each side or 10 on each side (ex: cycle crunches)",6.16,6.027898285714286,7.080714285714286,75.46678571428573,66.14285714285714,10.428571428571429,28.92857142857143,10.125756701596842,2.575857142857142,140,4,28,3,2,47,29,35,0.0,1.0,0.0,0.0,0,0,0,0,0,0,5,0,1,0,0,1,0,0,0,2,0,1,3,1,1,0,8,2,5,0,2,2,1,0,0,0,1,2,0,0,0,1,3,0,0,1,2,0,0,0,0,0,1,0,0,1,0,4,1,2,6,0,0,0,0,2,5,0,2,1,17,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5288166732943129,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4826695911178285,0.0,0.5185898225422245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32260359089193674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3381930084365082,0.0,0.0,0.0 fitness,_THE_asshole,2018/04/17,"I need some advice for getting started I guess to start i should say i had 2 life events that have affected my physical ability and each event cause 60+lb weight gain. I was in a bad motorcycle accident and broke several of the bones in my right wrist and it no longer bends much at all and starts to hurt after a bit. (Everything else healed up ok) The second was breaking my back nearly two years ago. They refused to do surgery due to me being so young. It hurts but i can deal. Ive tried to look up some things to do but frankly have a hard time with some. Ive considered getting a personal trainer but im not sure how to go about that. Also i work a very physical job but its not steadily physical some day im carrying 100lb toolbag up and down ladders along with pushing and pulling a variety of heavy shit so some days im just super exhausted with no energy left. I just dont know where to start. 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I am feeling alot of stress on my elbows and cant feel that much in my abs/core. Should I feel weight on my elbows and how do I engage my core. I dont really know how to ""tighten my abs""",0.4978260869565218,1.8223990000000043,2.7471739130434787,95.84945652173916,80.73913043478261,5.469565217391305,18.02173913043478,5.985473137389443,-0.4580695652173912,158,3,39,1,4,54,30,46,0.066,0.843,0.091,0.0258,0,0,0,0,0,0,6,0,0,0,0,2,2,0,1,1,0,5,3,2,2,1,11,9,4,0,1,0,0,4,0,0,1,0,0,0,0,1,2,1,0,4,0,0,0,2,1,0,0,0,4,9,1,5,8,2,4,0,0,0,0,0,4,0,1,0,26,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4217443639391807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5458565977402389,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19776548270773306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2645329387050213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2305306790307036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4122097388607577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4382033107958432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,lewie1414,2018/04/17,"Australian rules football in season training Hoping if anyone can point me in the right direction for a decent template for mid season training. Haven’t played footy in about 5 years but I have been actively gyming in the mean time. 95kgs 183cm. Looking to increase my fitness levels during the season while maintaining muscle and increasing muscle endurance to avoid injury. Training is Tuesday/Thursday’s and games are Saturday’s. obviously I don’t want to over do it and hinder my game day performance. ",4.630735444330952,8.025689662921348,4.5362410623084815,76.95081716036773,79.3370786516854,6.382431052093973,29.43922369765067,7.686295010490155,2.6375752808988766,416,19,58,7,11,128,68,89,0.071,0.779,0.149,0.6249,0,1,0,0,0,0,7,0,0,0,1,1,3,0,1,4,0,8,0,0,0,1,10,12,6,0,3,2,0,0,0,0,0,0,0,0,0,1,3,0,1,1,3,0,2,2,1,0,0,1,1,5,2,11,11,2,20,0,0,1,0,2,10,0,2,8,35,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2740764355403095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25278997352125393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3893173484411848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3291583590198017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4269731964279361,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3705409116321137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3347425561657911,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2285624417711545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23119566245760476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2524175765704543 fitness,YOLOSELLHIGH,2018/04/17,"Is It a Bad Idea to Bulk Using Only Dumbbells and Smith Machines? The apartment I’m moving in to has a gym. It only had dumbbells and smith machines, though. I’m starting my bulk in about a month. What are y’all’s thoughts on bulking exclusively with dumbbells and smith machines? I would much rather do heavy compound lifts with barbells, but this gym is free lol ",4.050761904761902,6.19052188571429,3.794285714285717,88.63904761904762,73.0,5.238095238095238,30.23809523809524,5.46131890053228,1.2382380952380956,292,13,54,1,6,88,49,70,0.079,0.799,0.121,0.7882,0,0,0,0,0,0,7,0,1,0,0,3,2,0,0,4,1,7,0,0,1,0,11,12,5,0,2,2,0,0,0,0,1,0,0,0,0,4,5,0,0,2,2,1,1,0,1,0,0,2,0,3,2,8,9,1,7,0,0,0,0,1,4,0,0,2,33,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2648395562678933,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3580677594552964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2531772243305475,0.3371216970987475,0.2331704026599176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4824730374259165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22450799850717684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3116365705839304,0.2518126263851894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.273949445108883,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22532195671742256,0.0,0.0,0.0 fitness,iwannabe19c,2018/04/17,"Spoto Press in relation to Pause Bench Just hit spoto press today and was wondering what a typical ratio is to regular paused bench. I felt quite weak, only doing 185x3 Spoto Press. ",7.658181818181816,8.419913757575756,8.008636363636366,67.03295454545456,62.93939393939394,11.44848484848485,28.62121212121212,11.20814326018867,3.621375757575757,146,4,22,4,2,48,27,33,0.096,0.904,0.0,-0.4927,0,0,0,0,0,0,3,0,0,0,1,1,1,0,0,1,0,3,1,0,0,0,4,6,1,0,0,1,0,4,0,0,0,1,0,0,0,1,1,0,0,2,0,0,0,0,1,0,0,2,4,1,0,3,3,0,2,0,0,0,0,0,1,0,1,1,11,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4425976485123181,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3505838302304534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4902918662315538,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4369398936245712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4998957039011634,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,gKurtzz,2018/04/17,"About a training program for a (kind of) beginner I have trained on and off for about 3 years, but never to a point that I would actually see clear results. I'm familiar with most exercises and exercise forms, mostly due to coexisting with close friends that are heavily into fitness and stuff. The times i've trained, I mostly did something along the lines of: Day 1: Back/biceps Day 2: Chest/triceps Day 3: Legs/shoulders I would do this, normally, resting in between workout days, sometimes doing 2 of the workouts twice per week. I pretend to start working out again, but this time I'm thinking about following a different approach. I intend to workout 3x a week and add some HIIT in rest days or even after the workouts. After some reading and researching, I came across this routine: http://ditillo2.blogspot.com.br/2010/01/look-of-power-ken-leistner.html My goals are mainly aesthetic. Additional info about me: Male, 21 yo 176 cm (about 5'9 I think) 84 kg (185 lb) So, will I obtain good results with this routine? Should I try something different? I'm open to all kinds of suggestions. Thank you!",5.105724760293288,7.7909609289340125,5.030617597292725,78.48882543711224,71.69035532994924,7.626508742244782,32.771855611957136,8.515128840125781,2.983845121263395,881,43,143,16,18,273,132,197,0.009000000000000001,0.89,0.101,0.9568,3,0,2,0,0,0,49,0,1,0,3,8,5,0,0,9,0,10,2,0,3,3,37,20,9,0,4,3,0,0,0,1,4,2,0,0,1,7,16,0,0,3,8,0,3,1,0,0,1,2,1,13,5,30,14,10,31,0,0,1,0,4,11,0,6,17,92,20,5,0.0,0.0,0.1479800116340934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11660278159742495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17343722295561384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.48898039281252104,0.0,0.0,0.0,0.0,0.316865718099061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10015763315970164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11715767428883575,0.0,0.0,0.0,0.0,0.1271895084034235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31582210918580506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12734048067574566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11695510105195694,0.0,0.0,0.0,0.14857625476679856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14335002136288988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1516823130774122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1208384645427772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2334817267974929,0.14997710020698402,0.0,0.10733247620838368,0.0,0.0,0.0,0.0,0.0,0.1735929820718786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13961091402413886,0.0,0.0,0.0,0.19433121432681064,0.0,0.0,0.17684649593121834,0.0,0.0,0.0,0.0,0.10295447294850453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24327497076717314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11039665554515052,0.0,0.0,0.21544322446780104,0.0,0.0,0.09765201050098443 fitness,Sontaku,2018/04/17,"what is the best way for my to stick to my plan? 28, male, 194 lbs 5’11 I’ve always been skinny fat, I have worked out in the past but I always fall off. There was a time in my life where I was consistent but that only lasted for about four months, constant running, some strength training here and there and went down to 185. I stopped and it’s been up and down ever since. Just went through a tough break up, and I am trying to love myself more by taking care of my body. What would be a good way for me to lose weight while strength training? besides eating healthy and maintaining a caloric intake of maybe 1800-2300 cals/day, I am thinking about going back to a routine where i would run 3 miles one day, and strength train the next. Would that work worth consistent effort? Or should I solely focus on stretching training with maybe minor cardio after every work out? thanks in advance fitness fam",3.9365665584415583,5.6657405625000035,3.526493506493509,92.17045454545458,72.35227272727273,5.710389610389612,24.50324675324676,5.773587663045528,0.4474542207792207,713,21,143,3,14,212,118,176,0.039,0.7390000000000001,0.222,0.9903,0,0,0,0,0,0,19,0,0,0,11,10,10,0,0,8,0,13,8,3,0,1,22,21,11,0,4,4,0,1,0,0,4,3,0,0,1,5,10,4,1,1,0,1,7,0,2,0,2,6,1,14,8,28,10,3,38,0,1,0,1,2,16,0,2,12,92,19,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2483212537029599,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11473878189723125,0.0,0.0,0.0,0.0,0.0,0.1565941986526214,0.0,0.0,0.16574662107848429,0.0,0.0,0.0,0.0,0.15213683475884535,0.0,0.0,0.0,0.0,0.16125073464981096,0.0,0.0,0.0,0.0,0.19246544164492665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15268640210443202,0.0,0.0,0.0,0.0,0.0,0.0,0.13497545992613702,0.12572188912950047,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08480354813926065,0.12515627041129482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1216318974205804,0.0,0.0,0.0,0.0,0.10539648975289596,0.0,0.0,0.0,0.0,0.0,0.16693582865147327,0.0,0.0,0.13467430859862556,0.0,0.0,0.0,0.29981737754844057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1191037098462868,0.0,0.0,0.0,0.0,0.0,0.1586941376272122,0.0,0.0,0.0,0.0,0.0,0.0,0.10111340628695573,0.11348637068397545,0.0,0.0,0.0,0.0,0.14244465912713689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1234339729358789,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12475222343801677,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11219273057618943,0.0,0.0,0.13737910875912182,0.0,0.0,0.0,0.0956123280722852,0.0,0.0,0.0870097233014455,0.0,0.0,0.0,0.0,0.10130865366288763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2368832649804731,0.0,0.1817062959730796,0.0,0.2766515960451199,0.0,0.0,0.0,0.0,0.0,0.3258955989534951,0.0,0.0,0.3179987578957528,0.0,0.0,0.0 fitness,TimeRocker,2018/04/17,"Can you gain muscle/strength without moving any weight at all(Semi Isometric)? This was a random idea I recently had, but cant seem to find an answer anywhere, much less anything mentioning. This idea comes from the fact that when trying to lift a weight heavier than you can physically move, your muscles used for the movement will be fully contracted in their attempt to move the weight, yet due to their current strength, are unable to. This would be a prolonged attempt similar to doing an isometric exercise/lift, but you dont actually move the weight at any time. An example would be you are on a preacher bench with a barbell on the rack. Yousit down, get in position to lift the bar, but because of the bars weight, you are unable to move the weight, but continue to try with your biceps fully contracted. After however long, your muscles would get tired and youd need to rest. You could do this with anything like a heavy desk, a bar planted into the ground, etc. Obviously youd wanna be in a VERY controlled setup to not injure yourself and not try this with stuff like a deadlift or squat where you could really injure yourself in an instant. Kind of an odd question, but Im curious if anyone has done anything like this or know if you can actually get any positive results from adding this to your workouts.",9.932062084257204,8.068719878048782,9.104988913525501,69.61639689578715,59.56910569105691,12.197487065779749,41.06282335550628,10.832165505486646,4.430094308943088,1054,46,183,20,11,333,133,246,0.027000000000000003,0.877,0.096,0.9538,2,0,0,0,0,0,28,0,14,2,5,3,5,0,0,23,0,26,13,1,3,2,40,34,12,0,9,12,0,6,3,0,4,3,0,0,0,9,8,9,1,7,4,0,7,5,0,0,0,3,6,17,5,35,19,4,28,0,0,0,0,18,12,0,7,12,128,26,1,0.0,0.0,0.16661477803441085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17416062168349802,0.0,0.0,0.0,0.0,0.059691674202486174,0.0,0.2107531252444488,0.0,0.0,0.0,0.0,0.0,0.0,0.05203987495478477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07353744569882477,0.0,0.0,0.0957480864563374,0.13631967934708106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08736166469663854,0.10005130334131587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09520849801116447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07802530697435034,0.0,0.0,0.0,0.0,0.0,0.13380462979233565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1927414008828877,0.09221268196475574,0.0,0.0,0.0,0.0,0.08889820665521052,0.04691632181168063,0.0,0.0,0.0,0.0,0.0,0.0,0.1251202823594892,0.0,0.0,0.07554847925074458,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4536662855773066,0.06275570596116505,0.06329969719596372,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09563231210837593,0.0,0.0,0.0,0.05468927831482917,0.0,0.08429114295055762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0777163205620557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09772656407054182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0497790872908587,0.09811858856541382,0.0,0.0,0.0,0.17387892258429266,0.0,0.0,0.0,0.0,0.07373101658426183,0.0,0.07043799323509074,0.0,0.0,0.0,0.6237353637274881,0.0,0.0,0.0,0.0,0.0,0.08229223460966352,0.0,0.0,0.0,0.0,0.18193010306256585,0.0,0.0,0.0 fitness,EvelynnSpoiler,2018/04/18,"Can cannabis help with stretching muscles? So I have tight calves. No, wait. I have TIGHT calves. I've been stretching them for about 4 years now, on-and-off. I would stretch vigorously about 3-5 times a week, which only seemed to worsen the problem, due to other muscular imbalances. Right now, I am doing heavy mobility exercises for between 3-6 hours a day, about 4 times a week. This includes stretching my hip-flexors; doing yoga for hip rotation; stretching and foam rolling my entire lower body; deeply massaging tissue (such as achilles tendon) to gain more blood-flow; doing arch-strengthening exercises, etc.. When I am not at the gym, I still do some mobility work (heel-drop, foam rolling), but only for around 15-30 minutes a day as I do not want to end up with diminishing returns). I should mention that I do not do one exercise for a prolonged period. I switch things up, although I just have a lot of muscular issues. ",6.433065539112049,7.330538162790695,6.49306553911205,76.36060253699789,65.62790697674419,9.510359408033828,34.24101479915433,9.573946990214177,3.2369000000000003,732,32,131,14,11,233,113,172,0.057,0.907,0.036000000000000004,-0.3034,1,0,0,0,0,0,41,0,0,1,2,11,2,0,0,8,0,16,8,5,0,0,19,19,7,0,4,5,0,2,0,0,2,3,0,0,0,5,4,0,3,1,5,0,0,4,1,0,1,1,2,14,1,22,16,4,26,0,0,0,0,3,10,0,3,16,84,19,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1942315128541768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24235510354495945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2814234265240028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1932477511449467,0.0,0.2433347074834105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14624526184891898,0.0,0.0,0.0,0.21486894420333666,0.0,0.0,0.0,0.0,0.22772916303614865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18549366236384712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14784826315617586,0.33188008224955395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2087742287143874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1863293781935934,0.0,0.0,0.0,0.0,0.0,0.19862804818575336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17424336553448266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1449528705195985,0.0,0.0,0.0,0.2544516487024477,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12869156679751673,0.0,0.3500307827632766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15884177329487584,0.0,0.0,0.15499284670283994,0.0,0.0,0.14050442413486294 fitness,andrewtavares,2018/04/18,"Possible to make leg gains without squats? basically went down too quick on a squat and got crazy pain in my front hip on my left leg. been like this for a while now. would i make solid leg gainz without squatting or squat motions like a leg press. basically all i can do is hamstring curls, calves, and leg extensions and deadlifts. Edit: i think the injury is called a hip impingement ",3.5275733855185933,6.009106219178082,3.671663405088065,87.31301369863014,75.84931506849315,6.911154598825831,25.497064579256357,7.957251820313856,1.505506457925636,306,11,59,5,7,94,53,73,0.111,0.7709999999999999,0.118,-0.128,0,0,0,0,0,0,8,0,0,0,1,3,3,0,0,5,0,6,8,7,2,1,11,11,5,0,1,3,0,1,2,0,1,1,0,0,0,1,3,0,0,1,0,0,3,2,1,0,0,3,1,5,2,8,7,1,11,0,0,0,0,1,5,0,1,5,34,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2779687501772676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2177205287276396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29576962915396376,0.0,0.0,0.26598750440703584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3634201426094572,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2896630383677643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3068890186125617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17442864734131305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2523522052850913,0.0,0.0,0.0,0.5248239302964454,0.0,0.0,0.0,0.0,0.19337845622459432,0.0,0.0,0.0 fitness,ParryMrGoat,2018/04/18,"How often should I deload? Been following a high rep (20-25 reps), 6-7 day (every body part 2x a week) routine at the gym since December. Decided to cut a month ago, go on a calorie deficit + add cardio, and will continue to do so till end of May. I've never deloaded before and I'm still progressing in how much weight I can lift (slow progression but progression nonetheless). I was thinking of doing a deload week but I dont feel lazy or sore. If I should consider doing a deload week, how often should it occur? Does it mainly help with recovery, or will it also help with strength and being able to go hard once I go 100% again? How much % weight should I drop down to, like 70-80%? ",2.9318577075098844,4.422826072463772,4.523017127799736,84.97962450592888,74.5072463768116,8.206587615283267,24.13965744400527,8.841846274778883,1.6859333333333335,530,16,109,11,11,178,94,138,0.079,0.787,0.133,0.8853,0,0,0,0,0,0,27,0,0,0,4,10,3,1,0,7,0,15,5,1,4,1,26,22,15,0,5,5,0,4,1,0,7,2,0,0,0,3,6,2,0,3,1,0,4,2,1,0,0,2,4,7,2,13,12,4,23,0,0,0,0,2,5,0,6,14,68,10,0,0.16974707892705507,0.0,0.0,0.0,0.0,0.0,0.15047054351616335,0.0,0.0,0.0,0.0,0.13574667769003548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14444226170380292,0.0,0.0,0.0,0.0,0.1885507379482604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10947282308248377,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14854681267444464,0.0,0.1989423122922319,0.0,0.0,0.0,0.0,0.0,0.1503455283270403,0.0,0.0,0.0,0.0,0.14301923512752593,0.0,0.0,0.0,0.0,0.0,0.0858292234345654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2894135303316431,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15206004099443232,0.0,0.0,0.0,0.0,0.0,0.22755577777989605,0.17934710864777434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08292984850761316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13549049891797788,0.0,0.24956726872122675,0.0,0.1309194118440228,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18077509911196624,0.0,0.0,0.0,0.0,0.0,0.18381954474591566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.140416537806373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13556023650238694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10876707408981834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4084826031879679,0.4134124240076784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RedNation2k,2018/04/18,"Do you need a caloric surplus to build muscle mass at a low body fat? I’m 12% body fat, want to minimize fat gain but build muscle at the same time, is it possible to do so by eating at maintainence calories and a high protein percentage? I’ve been lifting for about a year and a half and have put on some great gains by eating at a surplus, but every time I bulk my face gets fat as fuck. ",4.1740243902439005,4.12186006097561,5.052341463414635,88.04997560975613,70.34146341463415,8.023414634146341,28.59512195121951,7.554174236665415,1.4450068292682932,303,10,68,3,5,99,56,82,0.073,0.7809999999999999,0.145,0.7319,0,0,0,0,0,0,7,0,1,0,2,2,3,1,0,7,0,5,10,7,0,0,9,10,7,0,2,2,0,0,0,0,0,4,0,0,0,1,3,6,0,0,0,0,1,0,2,0,1,1,0,3,1,13,9,2,12,0,1,0,1,1,8,1,1,3,38,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5200719952163697,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4790922509802456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19724213168421006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21642473365277515,0.12230931487090485,0.0,0.0,0.0,0.0,0.25809972078107685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.247342995433754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1735846347228009,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2639163022935266,0.0,0.0,0.0,0.0,0.0,0.23533848180351974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2730150401025649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1380801949967792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15075485336950933 fitness,secretsecretive,2018/04/18,"Whats the benefits/drawbacks of doing a workout routine of isolation exercises only instead of heavy compound lifting? I have no idea what im doing, but on youtube alot of people do 5 day splits doing each body part and doing isolation exercises. On this reddit however, everyone talks about heavy compound lifts only. I have no clue what to do. Help?",5.7970312500000025,7.887655890625003,6.917625000000001,68.26487500000003,68.21875,9.495,36.2375,9.888512548439397,4.275472500000001,283,15,42,7,5,95,45,64,0.155,0.7909999999999999,0.054000000000000006,-0.6818,1,2,0,0,0,0,8,0,0,0,0,2,0,0,0,3,0,8,3,1,0,0,5,8,2,0,0,1,0,0,0,0,0,2,0,0,0,4,2,0,0,1,3,0,0,2,0,0,0,0,0,2,0,8,8,3,3,0,0,0,0,2,2,0,1,1,32,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3500996745883541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20326836242859492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3011729404504506,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21126197812416586,0.0,0.0,0.0,0.0,0.0,0.0,0.35580569665525985,0.34045407366168845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4794250547992705,0.0,0.0,0.0,0.3413148285645214,0.0,0.2185097139409405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2533339036315165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DaraghJohn,2018/04/18,"How do I avoid Cramps in my leg? Often when, or after I exercise, I get cramps in my leg, usually in my right Calf Muscle. I stretch every training session match, but is there anything extra I can do to avoid this?",3.8099224806201564,4.69718611627907,5.093023255813954,84.0773643410853,71.55813953488372,7.593798449612403,28.286821705426355,7.793537801064563,1.721765891472868,165,6,33,2,3,55,31,43,0.117,0.883,0.0,-0.5803,0,2,0,0,0,0,7,0,0,0,0,4,2,0,2,0,0,4,5,2,1,0,6,5,4,0,0,2,0,0,0,0,0,3,0,0,0,1,0,0,2,0,1,0,0,0,2,0,0,0,0,8,0,5,5,1,8,0,0,0,0,0,5,0,2,3,25,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.433573981781096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4439156787487369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2752709173471036,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4499491489491914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5802793791841276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,crakses,2018/04/18,"Leg Fatigue TL;DR cannot seem to recover my lower body as sometimes it hurts for days and walking became a trouble. Any advice? I do PPL training 5 times a week and one day being the leg day. Although, My upper body feels a considerable amount of fatigue after workouts, they usually pass after a day. However, my legs just don’t recover well as much as my upper body where sometimes even walking hurts for 3 to 4 days. For example, my last leg workout was on Tuesday and I still cant walk properly or without feeling pain on my legs. It has been going on for months now and last time I stopped doing legs altogether for full recovery for two weeks and after starting again I still fave the same issue. Currently, I am on a cut so don’t want to lose muscle mass from my legs and quad however I don’t think I can keep up with this. Lifting weights should be about strength as well as flexibility and recovery however it just feels like it only damages my lower body. ——————— My leg workout 10 minutes cardio warm-up Leg press 4x15 Incline leg press 4x15 Dumbbell lunges 4x16 Leg extensions 4x15 Inward leg extensions 4x15 Calve raise with smith machine 4x15 Deadlift 5x8 (sometimes sumo deadlift) Stopped doing squads altogether as it was damaging my hip flexors( a sharp pain ) Thanks!",4.646374999999999,6.796454220833336,5.118333333333332,79.74000000000002,71.375,7.8000000000000025,32.0,8.548686976883017,2.7650250000000005,1023,48,177,18,20,326,139,240,0.14,0.762,0.098,-0.8166,6,0,0,0,0,0,21,0,0,1,2,12,16,1,0,8,0,17,24,18,0,0,25,27,16,0,2,4,0,7,1,0,1,5,0,0,0,6,9,1,3,6,3,0,5,6,11,2,2,3,7,18,5,29,21,4,40,0,7,0,0,1,10,0,2,26,103,24,0,0.0,0.0,0.0,0.0,0.0,0.10836551070414434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07541254204101719,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4927182921139516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3575911649103137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07324523691069454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.168215842765955,0.07922355648636899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0630243004842224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2374312207131188,0.0,0.0,0.11574578236073263,0.0,0.0985687533771794,0.0,0.0,0.0,0.18078878583977154,0.0,0.0,0.0,0.0,0.0,0.05417779554534605,0.0,0.0,0.0,0.0,0.12406336830666533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08851549449100048,0.0,0.08152073531370191,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07514546078128187,0.0843408004003012,0.23600063325858026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10095482954194998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3290345794710542,0.0,0.0784921967510875,0.0,0.1771221076481491,0.18542671358799992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10209740536411772,0.0,0.0,0.0,0.07105716950107192,0.0,0.0,0.12932777146055766,0.0,0.0,0.0,0.0,0.0,0.0,0.10832850141255984,0.0,0.0,0.0,0.12213540096048947,0.0,0.06540886500269012,0.0,0.1779068884332746,0.1350404841372509,0.19941621423647776,0.0,0.0,0.0,0.0,0.10689902014868352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nobodyimportxnt,2018/04/18,"5/3/1 Questions/Recommendations Hey, I've been lifting for bordering on close to 2 years now and have hopped around a few different programs. I've had a lot of success with programs such as nSuns (first serious program where most of my progress was made) and am currently running a slightly modified PHUL. Lifts: 215 bench, 145 OHP, 275 Squat, 360 Deadlift Recently, I've been looking into 5/3/1, but I'm a bit lost with where to start. I've come across and read about many different versions of 5/3/1, and I'm looking for some recommendations about which one is best suited to my goals. I want to increase strength on the main lifts: bench, squat, deadlift, OHP, rows/pull-ups while having some focus on aesthetics as well. I also plan to do Couch to 5K for conditioning as my cardio is something I want to improve, but that's not my main focus. I'm willing to dish out money for the books/program if someone can point me in the right direction. There just seem to be so many different ones that I don't really know where to start. Also, I read through the 531 Beginner program in the Wiki, does 5/3/1, 5x5 FSL mean I work through the first 3 programmed sets, then do a 5x5 of the first weight? Thanks for any feedback and input",6.52438905775076,6.856696663829792,6.1708966565349535,80.71750000000002,65.34042553191489,9.267477203647415,33.806990881458965,9.04235418022936,2.7722522796352576,976,40,187,15,14,303,143,235,0.018000000000000002,0.8490000000000001,0.133,0.979,4,0,1,0,0,0,41,0,0,0,11,14,7,0,0,12,0,15,3,0,1,0,27,31,16,0,3,5,0,1,0,0,1,1,0,1,0,3,12,2,0,3,2,1,3,2,2,1,5,6,3,11,5,37,23,11,31,0,1,2,0,1,15,0,6,12,113,14,11,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21836734937213653,0.0,0.0,0.0,0.09284566262158324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1215414063593524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1432807080799055,0.0,0.14905633148172806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11760924152786853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4279370502294973,0.0,0.0,0.11947907047665032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3483992242185364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07503378681586889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22930306251747376,0.0,0.14903955542067826,0.11607364975515115,0.0,0.12918879531498662,0.0,0.2768417133584513,0.0,0.14872212549205038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18503368035114195,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12906578778415415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2731356025500665,0.0,0.08746516120040265,0.0,0.1348077472058654,0.0,0.0,0.11659660339831406,0.0,0.0,0.0,0.0,0.0,0.12429256182046222,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1156821496084766,0.10510812177013118,0.0,0.0,0.19327448248633805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1256992669444834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16105887026583354,0.0,0.0,0.16625779865162266,0.12275763452054855,0.0,0.0,0.0,0.0,0.0,0.0,0.09939608784989944,0.0,0.0,0.0,0.0,0.0,0.08792139369208926 fitness,NarcolepticPig,2018/04/18,"Pushup Question So, I've started back and to working out more, and as part of the program I do pushups. However, after about 10 pushups, when I push back up my left arm gets a shot of tingling. Any ideas what that is and how to stop it?",2.1892857142857167,3.6233544081632685,2.914030612244897,95.9890051020408,76.34693877551021,5.716326530612244,28.5765306122449,5.985473137389443,0.882791836734695,182,8,42,1,4,57,41,49,0.048,0.952,0.0,-0.29600000000000004,1,0,0,0,0,0,7,0,0,0,1,7,0,0,0,2,0,2,2,1,1,0,8,4,7,0,0,0,0,0,0,0,0,1,0,0,0,3,4,0,1,2,0,0,1,0,0,0,0,0,0,3,0,9,4,2,10,0,0,0,0,1,3,0,1,6,29,6,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2182010350163272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4934549015784541,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16764012684636925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3622205704993287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3486236884958501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34746844439173724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3594452514238341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2271118053874513,0.0,0.0,0.2682597597795545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2335955028272919,0.0,0.0,0.0,0.0,0.0,0.0 fitness,mrgoodcat1990,2018/04/18,"Has anyone tried the 30 day water fast to lose weight I've read and watched YouTube videos of people losing 30 to 50 lbs by water fasting for 30 days I've done 3 day water fasts I can't imagine doing 30 days but am considering 2 weeks Has anyone done long water fasts , did your appetite drop or where you craving food the entire time , how much weight did you lose and did you lose a lot of muscle How did you stop from going mad https://youtu.be/2op1t1xNuVg ",5.381,6.3340997666666645,4.944444444444446,86.33000000000004,68.0,6.8888888888888875,23.88888888888889,6.42735559955562,0.5998888888888891,369,8,72,2,6,112,61,90,0.212,0.7879999999999999,0.0,-0.9612,0,0,0,0,0,0,7,0,5,0,4,3,5,1,0,3,0,11,7,0,2,0,9,12,6,0,0,2,0,2,0,0,0,0,0,0,0,0,2,7,1,1,2,0,1,1,5,0,0,6,3,6,0,7,6,2,15,0,4,1,0,5,1,0,2,12,36,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2057156655222077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.37947704287490813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3010748690551627,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17787752259591025,0.0,0.0,0.0,0.0,0.0,0.0836020207008286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1301815194154021,0.0,0.6582824850541505,0.0,0.12506170388033727,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10813762546954453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10198269309479792,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14714280078790234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12298468867378695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0857769379728719,0.0,0.0,0.0,0.0,0.09987327590102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1179971475712138,0.3582636304902309,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BadGunpla,2018/04/18,"Rigid workout plans don’t work well in my busy gym. Are they necessary for good results? Was gonna put this in the simple questions thread but then it got longer than I expected. Feel free to remove it if it doesn’t fit within the rules. I don’t post here much, sorry! For context, I’ve been going to the gym 4 days a week for a little over a month now (yay) and am ratcheting it up to 5 starting this week. I go to the gym here at work because it’s got a lot of new equipment, it’s very cheap, and it’s convenient. But because of all that, it’s busy all the time. I started with just doing upper and lower body lifts plus light/moderate cardio on alternating days. I’ve been doing StrongLifts for the last month and waiting for one of three racks for one set of deadlifts, for example, can take a really long time. Plus there’s the added feeling of anxiety from taking up a weight rack for too long. There are, however, a ton of very diverse weight machines as well as dumbbells and pre-weighted ez bars not on racks. I plan on doing squats each day regardless (been adding 10lbs a week and just cracked 100lbs this week), but is there anything wrong with going back to upper/lower alternating days, tracking the workouts with a simple spreadsheet, and doing so with whatever else is available at the time?",5.532884241245139,5.990984338521402,5.55063959143969,83.87630958171208,67.48249027237354,8.448346303501946,29.681177042801558,8.278499904357787,1.947420428015564,1033,35,205,13,16,324,147,257,0.053,0.868,0.079,0.8177,3,0,0,0,0,0,32,0,0,1,4,13,7,0,1,18,1,17,5,1,1,2,32,30,17,0,3,7,0,4,0,0,1,1,0,0,0,12,14,3,2,3,6,2,5,4,2,2,3,6,4,7,6,40,23,6,43,0,0,0,0,2,14,0,3,22,129,19,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08799152772005987,0.0,0.0,0.0,0.0,0.09465331898965214,0.0,0.0,0.0,0.0,0.0884448307294238,0.0,0.14023270720840508,0.0,0.0,0.0,0.0,0.0,0.0,0.12776353036753166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29671874018666233,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09608613540287757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11631717503765862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1961089878176346,0.096475010177183,0.18398722795910716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0937582951533972,0.0,0.0,0.0,0.0,0.0,0.0,0.11528227780487235,0.0,0.20358172997177504,0.0,0.0,0.0,0.0977876051205646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18361895223946845,0.0,0.08455441665987007,0.0,0.0,0.11108898019066453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15588379021724752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11015929669313597,0.0,0.0,0.0,0.0,0.11562889578026014,0.1288509823977166,0.0,0.0,0.0,0.07368604901554701,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12875773037324664,0.16282635045183255,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17296448333869535,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.201210788243414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1898104192269182,0.0,0.0,0.3690548941532853,0.4201974866058104,0.20683721267233213,0.0,0.0,0.0,0.0,0.0,0.0,0.16747479569562812,0.0,0.0,0.0,0.1257585184792853,0.0,0.0 fitness,devllen05,2018/04/18,"Best non-treadmill/running HIIT workouts? I'm trying to burn 300-400 calories at the end of every workout, but I *hate* running and, honestly, it's hurting my knees (and shins). Any recommendations for a beginner-intermediate HIIT workout that doesn't involve the treadmill, but works just as well?",4.551217948717948,7.809978865384616,5.490000000000002,71.13833333333336,77.65384615384616,6.543589743589743,35.5897435897436,7.793537801064563,3.416374358974359,239,14,34,4,6,78,44,52,0.068,0.748,0.184,0.7236,0,0,0,0,0,0,15,0,0,0,2,2,5,1,0,3,0,1,1,1,0,0,5,3,5,0,0,3,0,0,0,0,0,0,0,0,0,2,2,0,0,0,3,0,1,1,2,1,0,0,0,2,3,5,3,1,3,0,1,0,0,1,1,0,0,1,20,4,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25742907513345514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3972681019662657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3352856678458301,0.0,0.0,0.0,0.0,0.3189472962589465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3737427938261013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4052489009238085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2570126920390829,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3403646807820761,0.0,0.0,0.0,0.0,0.0,0.0,0.27559115035208026,0.0,0.0,0.0,0.0,0.0,0.0 fitness,MrFuzzy_1997,2018/04/18,"nsuns First day sanity check Hey, I have been reading about nsuns for a few days now, I downloaded the app and about to start the program in a few hours. I have been doing a variant of PPL for the past 4 months + some fucking around but decided to start taking things seriously and start nsuns 5 day variant. Just wanted to run a sanity check of what I am gonna do on the first day. Even though I have been reading about it for a few days I am totally lost on terminology so bear with me. I will first see how much I can lift one rep of Bench Press, Squat, Deadlift and Overhead press; 90% of that is my training max. When I plug in that into the app it will give me a table of weights and reps for the sets I should do for the two main lifts (t1 and t2 I think?) which are apparently bench press and over head press on the first day, I believe it was something like 8-9 sets of 4-6 reps with different weights according to how much you were able to do 1 rep of. After I get through those two main lifts (god knows how) I will do about 4 accessory exercises 3x8 reps each. These can be found on a bunch of places like the nsuns app and reddit and stuff. I have a few questions. 1. Is all this correct? 2. Is it okay to measure my max 1 rep weight on the start day or maybe go to the gym today measure my 1 rep max and start tomorrow? 3. I did chest yesterday and the program starts with chest, what should I do about that? Do chest again two days in a row? 4. How much rest should I take after each set? 5. Should you take two rest days in a row or 2 sessions rest then 3 sessions then rest? Thank you so much, I might be overthinking this but I just wanted to make everything clear before going to the gym so I don’t make assumptions and fuck around. ",2.8014236428209043,3.822378723287674,3.745235920852359,92.28904616945715,74.09589041095892,7.270421106037545,23.381532217148656,7.662118739084242,0.7168305428716389,1354,36,318,17,27,435,167,365,0.03,0.922,0.048,0.7407,2,0,1,0,0,0,38,0,3,0,5,21,8,2,0,23,1,36,10,4,6,4,48,62,26,0,6,6,0,7,2,0,9,1,0,0,0,16,19,3,0,5,5,2,3,1,4,0,9,8,8,29,4,46,43,20,52,0,1,1,2,6,14,2,5,34,210,45,6,0.08290499716744687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1476060487182613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0705460463479279,0.09340554173549867,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.48120178152339704,0.0,0.0,0.0,0.0,0.086618076610816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.054757968733448494,0.0,0.0,0.0,0.07450966570902423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2820757929543715,0.0,0.09090105022836542,0.0,0.15328866793595616,0.04331443924242074,0.07953002766821109,0.09423364087333903,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08508444518606237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08164472226999142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04556241829024443,0.0,0.0,0.0,0.0,0.0,0.0,0.08100638784570745,0.0,0.0,0.0,0.0,0.0,0.09050059785111186,0.0,0.0,0.0,0.11067945875424846,0.0,0.08328921284369617,0.0,0.0,0.0,0.0,0.08794910062659628,0.0,0.0,0.06617397777924637,0.0,0.2437788483572312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05617857167885287,0.0,0.0,0.0,0.0,0.0,0.07914220069229312,0.0,0.0,0.086618076610816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09287257052747518,0.0,0.16585486487418158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06606454899628769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0638243171911969,0.0,0.0,0.3520835022287852,0.0,0.0,0.0,0.0,0.0,0.09490638690993533,0.0,0.0,0.0,0.0,0.18700272064715687,0.0,0.0,0.07632778275413406,0.0,0.0,0.05507839627401525,0.053122174627834785,0.08145373878535464,0.0,0.0,0.0,0.07858424348786265,0.0,0.0,0.0,0.0,0.323944542661404,0.0,0.0,0.0,0.0,0.0,0.09779903064753966,0.0,0.0,0.3028678554410268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TomH15,2018/04/18,"So I'm moving away for 5 months and I doubt there's a gym, what do I do? I'm moving to Greece to work out there for the summer, it's a small island and I'm pretty sure there's no gym, do I just do Bodyweight stuff? Or is there a better option? Also I don't know if I'll be able to get in the needed calories if I am training. What would you guys do?",-1.4807859078590797,0.16888560975609754,1.490162601626018,100.60673441734421,89.24390243902441,3.644444444444445,12.769647696476964,3.1291,-1.6685734417344171,268,3,70,0,9,94,51,82,0.063,0.81,0.126,0.6868,0,0,0,0,0,0,8,0,1,0,2,7,3,0,1,5,0,10,0,0,0,1,13,16,7,0,4,4,0,0,0,0,1,0,0,0,1,4,3,0,0,1,2,0,2,2,1,0,0,0,0,6,2,8,14,0,8,0,0,0,0,2,4,0,5,2,46,10,1,0.2596422199050708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2076357894519348,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24394241250004414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22963244390483856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1356523435629685,0.0,0.0,0.0,0.0,0.0,0.0,0.2570866185976831,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14269257382916306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20724394279695835,0.5519171789159748,0.0,0.19252141614498747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2641494807064502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2972282229344417,0.0,0.0,0.2447097195210726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18902262841480594,0.0,0.0,0.18444238352134426,0.0,0.0,0.0 fitness,SwutterGod,2018/04/18,"27f get me out of the mindset of gaining weight and lifting So I'm 27F. 4'11"", but I just checked the scale and I'm 4lbs heavier than what I was last month. When I first started working out. I was about 128. I fluctuate now between 133-135. Before I started working out consistently, my weight didn't vary like I have been. I've been heavy lifting just about 5-6 days a week. With me being 4'11"", weight shows immediately on me. I don't *see* myself looking chubbier, but more muscular, even in the stomach. I have a csection scar that has seemed to smooth out pretty nicely too. I haven't taped myself and I eat just about anything I want. But with the weight gain has me super sketched out. Should I start watching what I eat or continue just working out the way I've been and expect weight gain?",2.1984493670886067,4.5363485126582335,2.899224683544308,91.86503955696205,79.69620253164557,5.2158227848101255,25.064873417721518,6.322622252153567,0.709454430379747,627,24,128,5,16,196,93,158,0.017,0.813,0.16899999999999998,0.9761,0,0,0,0,0,0,24,0,0,0,8,12,3,0,0,7,0,14,9,2,0,0,24,24,10,0,3,8,0,6,1,0,1,0,0,0,0,3,12,7,0,1,1,1,0,3,0,0,1,6,9,21,3,18,16,1,20,0,0,3,0,0,8,0,2,12,82,24,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10610156268378497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10971319959294708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08315165898939747,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2638630089972917,0.0,0.0,0.0,0.0,0.0,0.0851595839025166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10967105661779862,0.0,0.0,0.0,0.0,0.06736260873391765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1050982864259681,0.0,0.0,0.0,0.0,0.0,0.06299056047866551,0.0,0.0,0.0,0.10827195098552043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10291375927925336,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13117206565499864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10274357565412508,0.11737652357141415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27378010216829923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07604851813035324,0.10234167911707592,0.10342294756204813,0.7850333976763728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28159610866994084,0.0,0.0,0.0,0.0,0.0,0.0 fitness,vladoctavian,2018/04/18,"I am currently writing this while hiding at the lockers at a leg day. I dont get how or why leg day is such an agony. Every time i train my legs, i cant finish 3 sets of what im doing cause i feel like im throwing up, after i wait a bit and the throwing up feeling goes away, i do 2 more sets and get a terrible head ache that only goes away after 1 or 2 hours, not to mention that my whole body feels like is dying. Do any of you have similar problems?",1.9251260504201684,2.2293645098039256,4.322268907563025,90.02735294117649,75.47058823529412,7.0050420168067244,24.375350140056014,6.868970318607317,0.7090879551820723,348,10,84,3,7,123,69,102,0.14,0.792,0.068,-0.7845,1,0,0,0,0,0,8,0,1,0,0,2,4,0,0,6,0,9,5,5,2,0,13,15,6,1,1,3,0,3,2,0,0,0,0,0,0,4,2,0,1,3,0,0,2,3,2,0,0,0,3,10,2,11,15,3,19,0,0,0,0,3,6,0,2,11,50,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12569001774582314,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34730574801115305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20178533299314844,0.20530328644077,0.0,0.0,0.0,0.0,0.0,0.1898702355970484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2383987524986535,0.0,0.0,0.0,0.19182325974364836,0.0,0.0,0.0,0.0,0.0,0.21661814199278784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15572635416565442,0.0,0.0,0.0,0.0,0.0,0.2803651977529373,0.2640836643656159,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19313098598872866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18968781633209705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18201927565688733,0.0,0.0,0.0,0.3992939455717946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1805961687333216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14057073813060125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17685633457786598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10777524169032768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16677937069946666,0.20635491169480302,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,nylonordeath,2018/04/18,"Mass Gainer recommendations Looking for a mass gainer that has less protein and more calories, i've been researching but there are so many products and I honestly dont know what is alot of protein and whats not. Any recommendations? (Ps. i know that less protein may sound weird but im just looking for recommendations)",3.826650246305416,6.986270137931037,4.5276354679803,77.3594827586207,80.3793103448276,6.762561576354681,28.975369458128082,7.957251820313856,2.3812334975369467,260,12,44,5,7,83,40,58,0.037000000000000005,0.89,0.073,0.4497,0,0,0,0,0,0,6,0,0,0,0,3,2,0,0,2,0,6,0,0,0,0,11,10,6,0,0,4,0,0,0,0,1,0,1,0,0,4,3,0,0,2,0,0,0,2,1,0,0,1,3,2,1,3,8,4,2,0,0,2,0,0,2,0,2,0,29,6,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2395393669002428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4128297021724594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3804861382181886,0.0,0.0,0.0,0.0,0.0,0.3871703918632559,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5915958685931538,0.0,0.0,0.0,0.0,0.0,0.0,0.3571221685376081,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Zarski843,2018/04/18,"Based on my routine/goals, is it a productive idea to spend half of my week high weight/low reps and the other half low weight/high reps? My overall fitness goal is to gain muscle and look good. However, I would like to continue to get stronger. This year, my strength and muscle mass has gone up tremendously, however, I have a lot more fat on me as well. My new year resolution was to bench 225 for the first time in my life, I started out at about 165lbs as my PR at the start of the year, and I finally hit one clean rep at 225 last week and one more time this week. I want to continue to become stronger because it motivates me more than my physical appearance. Every week I can mentally monitor how well I did, for example, I have failed one rep at 225 for probably a month a half, possible two full months, and I could reflect back each week with how much better or worse I did. With hypertrophy, the progress is a lot slower, so I feel that monitoring progress based on physical appearance will discourage me. My current routine looks like this: Monday + Thursday: Chest + Triceps, Tuesday + Friday: Back + Biceps, Wednesday: Legs and Shoulders. Often times I try to go for very heavy weight on the day A, and then I lighten up a little bit on the day B. With my goals in mind, would it be wise to do high weight and low reps Monday, Tuesday, and Wednesday, and then revisit the same muscle groups on Thursday and Friday, except do low weight and very high reps? Obviously I don't know if this is even effective, but I figured that way at least I am working toward my strength during half of the week, and working toward hypertrophy during the second half of the week. I already made the goal to adjust my diet to decrease calories and clean up eating habits, while still consuming a lot of protein. Anyone have any thoughts on this, or any alternative suggestions?",7.920170701427686,6.937210483240224,7.625325884543762,75.81705152079455,62.882681564245814,11.084047175667283,36.36933581626319,10.25414643259724,3.5346680322780877,1475,59,281,28,18,469,178,358,0.031,0.858,0.112,0.9701,4,0,0,0,0,0,50,0,0,0,15,11,14,0,0,20,0,21,12,6,5,1,51,36,27,0,5,5,0,4,2,0,3,2,0,2,0,11,20,6,1,9,0,1,4,1,5,2,11,6,6,32,9,48,24,12,75,0,5,2,0,2,30,0,9,42,186,43,7,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08834600312236364,0.0,0.0,0.0,0.0,0.10888438214028187,0.0,0.0,0.0,0.0,0.055978420968216036,0.0,0.0,0.0,0.0,0.0,0.0,0.12311933366503786,0.0,0.04880261889573425,0.08841778052406474,0.0,0.0,0.0,0.0708048026524557,0.0874026104139847,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06391980538908469,0.0,0.0,0.10326158486715817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08191932917523559,0.0,0.0,0.0,0.0,0.0,0.052877559553699736,0.0,0.06745232501508447,0.0,0.0,0.0,0.0,0.0,0.0404797345597492,0.0,0.0,0.08769963508151954,0.0,0.06809730111249931,0.0,0.0,0.0,0.0,0.04182700515655106,0.0,0.09099762230950337,0.06714885918364341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3383427257805839,0.0,0.0,0.0,0.0,0.0,0.09037574687573928,0.0,0.0,0.0,0.0,0.0,0.0,0.04399778776091303,0.06525796210843972,0.0,0.0,0.0,0.0,0.056547338983575474,0.0782245981108682,0.08023915648697025,0.0,0.0,0.13445712799127307,0.0,0.0,0.20418736771585752,0.0,0.07575282334217341,0.0,0.0,0.0,0.0,0.0,0.0,0.08067964269981022,0.0,0.08083576658849748,0.0,0.12780307713605502,0.0,0.05885184782278004,0.0,0.0,0.0773205234596773,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16274813538376046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09025337562049544,0.0,0.0,0.08631607369905411,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11333094091201815,0.0,0.06393442898451683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06355711616405445,0.14004740565637544,0.0,0.0,0.0,0.0,0.05435413260988178,0.0,0.07820504139797946,0.0,0.0,0.0,0.0,0.13211248269213516,0.047220287630944296,0.06354632073512151,0.4495239376268053,0.4874454328568995,0.14396352840143625,0.0,0.0,0.0,0.0,0.0,0.0,0.11656636731441235,0.0,0.0815859501846122,0.11374182449052578,0.0,0.0,0.15466419796195485 fitness,Stryker_Weston,2018/04/18,"Thinking about starting to work out again but I have a fear of benching a lot of weight When I was in high school I had the bar fall on me after the guy spotting me was distracted. This resulted in a broken rotator cuff and bruised ribs. This has caused my brain to psych itself out when benching because of the trauma I guess. I bench only as much as I know i can safely move away the bar away if I had to, but that results in me not getting much stronger. Has anyone had this problem? What did you do to overcome it? ",2.4990775681341724,4.20800718867925,3.3637106918239006,91.92395178197066,76.16981132075472,5.843186582809224,25.928721174004195,6.42735559955562,0.8242444444444446,406,15,86,3,9,129,71,106,0.197,0.7659999999999999,0.037000000000000005,-0.96,0,0,0,0,0,0,7,0,1,0,1,4,5,0,2,7,0,11,5,2,3,0,16,16,8,0,2,4,0,1,0,0,0,0,0,0,1,7,3,3,1,2,2,0,2,1,4,0,0,6,1,13,1,19,10,3,16,0,0,0,0,2,9,0,3,5,68,20,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1515007829999589,0.0,0.0,0.0,0.0,0.0,0.4071374128177709,0.0,0.0,0.13208009170802365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24187550666400845,0.0,0.0,0.0,0.2225798937528684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2438141184770997,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11320119292680275,0.0,0.0,0.0,0.0,0.0,0.2386865604759716,0.21453747975438836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22892387366197445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11907622938898273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18420518450146625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23028604375376105,0.31855493141573504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16478738681439706,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2073240391580106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2192817249466293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1533602233621561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13883346163344565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2638458301262356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15773842504079735,0.0,0.0,0.0,0.0,0.0,0.0 fitness,secondson1231,2018/04/18,"Should I give a day break between deadlifts and Squats? I usually do deadlifts on Tuesday and Squats on Wednesday but my hamstrings and ass are sore after deadlifts is there any recovery period like 48 hours or 72 hours before I do squats? I recently started doing deadlifts. 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Will losing 2 lbs/week affect my lifts negatively, or will ""beginner gains"" be enough to offset it? Around two months ago I started a CICO diet along with some lifting and running, at a deficit of about 1000 calories a day for about 2 lbs lost a week. I'm down about 21 lbs from my starting weight of 233 on my way to my goal weight of 180, or 53 lbs lost total. In my lifts I haven't really been progressing, and I've heard that on a cut you tend to lose muscle as well as fat, so I've been trying to get around 100+ grams of protein per day. My question is this: are ""beginner gains"" enough for me to offset that strength/muscle loss and at the very least maintain strength on my lifts like I have been, or should I expect to not be as strong by the end of my cut?",10.080020080321283,5.19692788554217,9.274698795180722,77.84489959839357,62.31325301204818,12.271485943775106,37.907630522088354,8.344100000000001,2.9041196787148595,623,17,140,5,6,198,97,166,0.14400000000000002,0.7809999999999999,0.076,-0.8624,0,0,0,0,0,0,20,0,1,0,12,7,12,2,0,7,0,12,5,1,1,1,18,21,11,0,2,4,0,3,1,0,3,1,1,0,0,4,8,5,0,1,0,0,1,3,8,1,1,6,4,14,4,32,10,5,22,0,6,0,0,3,9,0,5,12,86,18,1,0.0,0.0,0.0,0.0,0.0,0.0,0.12899320898833955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25908430969976504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1876945535842431,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12888603777701518,0.3007186443442621,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07602731519881564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0710928998456418,0.0,0.0,0.0,0.0,0.3255955517849186,0.31770086829470884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11615133324073974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16301381978648413,0.0,0.0,0.0,0.0932227608317504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3089958437466633,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09879738596686208,0.0,0.14215025221736144,0.0,0.0,0.0,0.0,0.12006785240467895,0.0,0.11550566764633476,0.23345203461906144,0.5316063260182564,0.13083844408587045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SSCyclone,2018/04/18,How often do you recalculate caloric needs on clean/lean bulk? My bulking attempts have resulted in me either eating too much or too little and have messed with my gains. After this cur I will focus on a lean bulk. However I'm sure eventually I will plateau in gains. I'm curious as to how I can actively manage this so I will not waste time stalling.,2.6116149068323007,5.057852811594207,3.987619047619052,84.03000000000002,78.85507246376811,7.421118012422363,25.799171842650104,8.418075326091056,1.9642737060041413,280,11,54,6,7,92,51,69,0.03,0.746,0.224,0.8946,1,0,0,0,0,0,6,0,1,0,3,6,2,0,0,1,0,7,1,0,3,1,11,10,6,0,1,3,0,0,0,0,3,0,0,0,0,2,2,1,0,0,0,0,0,1,1,0,0,0,0,8,1,8,7,2,7,0,0,0,0,1,5,0,2,2,37,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.489482940918499,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4794436024988227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35165053035481586,0.35469877598117705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4508497793276881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2789362684763934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,kydos,2018/04/18,"Not as strong in the morning? Recently changed from evening workout to morning workout and immediately noticed a decrease in strength. Has anyone else had experience with this? I went from working out between 8 and 10pm to working out between 6 and 8am. I am actually getting more sleep changing my schedule to the morning workouts. But now I workout about an hour after I wake up. Any advice would be appreciated as I would like to stick with am workouts but don't want to sacrifice ability.",5.669780219780217,7.63952279120879,6.466813186813191,71.85318681318685,68.34065934065934,8.276923076923078,42.67032967032967,8.841846274778883,4.335523076923076,398,27,64,7,7,131,63,91,0.037000000000000005,0.856,0.108,0.7291,0,0,0,0,0,0,7,0,0,0,4,3,3,0,0,4,0,8,2,2,0,0,13,11,7,0,3,3,0,0,1,0,2,0,0,0,0,1,7,0,0,0,5,0,1,2,0,0,0,2,0,6,3,20,6,1,11,1,0,0,0,0,5,0,0,6,48,7,2,0.0,0.0,0.21513483757742952,0.0,0.0,0.2154286366373544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14991874270410455,0.0,0.0,0.0,0.0,0.15414909512557767,0.2258848861101662,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4664298646596011,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18416405459097349,0.0,0.0,0.0,0.0,0.14561018007777907,0.0,0.0,0.0,0.0,0.21564985671650827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11518000838851986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2171063497626024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10770445831438204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25099246371329204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2176753054178533,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22061683375523272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1300316172550221,0.0,0.0,0.0,0.0,0.2043664241691464,0.0,0.0,0.0,0.0,0.0,0.32099154875759645,0.0,0.0,0.31321353871524865,0.0,0.0,0.0 fitness,jake988,2018/04/18,"Being able to do pull up(s) Hey! So, I've been training since around august of last year, started from literally nothing, not being able to do a single push up and weighed about 200 lbs. Since then I've had it as my main goal to be able to do ONE wide grip pull up. I've been using a machine to remove about 45 lbs of weight and with that i'm able to do 6-7 of them. But I've never done a wide grip pull up without removing weight. I've now lost a few pounds and i'm currently at 165 lbs and i still can't seem to be able to do one. My workouts include lat pulldowns & i use the pull up machine and do the three main grips (close, reverse and wide) with reduced weight. Is there something i'm doing wrong/should do or is it normal to not be able to do it within a few months of training when starting from ground zero? Any tips? ",3.7545045965270702,3.710003112359552,4.708549540347296,90.12618488253322,71.24719101123596,7.146884576098058,26.294177732379985,6.11248444174946,0.7310494382022474,646,18,149,3,11,211,98,178,0.018000000000000002,0.982,0.0,-0.4501,1,0,1,0,0,0,21,0,0,1,2,9,1,0,0,7,0,21,4,0,2,1,20,30,12,0,1,5,0,6,0,0,0,0,0,0,0,4,10,4,0,1,1,0,7,5,1,0,4,5,6,5,0,29,20,5,31,0,1,0,0,2,12,0,2,12,92,9,1,0.7073490403127687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1277353982752629,0.0,0.0801702672408041,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10494843543059942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1206439424302076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09609731274561534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1286925059302534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09409987591236108,0.0,0.0,0.0,0.09092519776238864,0.0,0.0,0.0,0.11550864584747543,0.11312008024820255,0.0,0.0,0.0,0.15977267201766038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10732400002145302,0.0,0.0,0.0,0.19504214523000526,0.0,0.0,0.0,0.0,0.09075864153003016,0.0,0.0,0.16688843047963595,0.0,0.09414830955229694,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2036408200553584,0.0,0.0,0.0,0.0,0.0,0.430680285080002,0.0,0.0,0.0,0.0,0.0,0.11364320550869028,0.0,0.0,0.0,0.0,0.0,0.12889585567822945,0.0,0.0759182651020273 fitness,becomingheroic,2018/04/18,"So.... turns out I'm too weak to do chin-ups. Next steps? I'm trying to follow the beginner recommended phrak's variant of the greyskull LP program, which includes chin-ups (which I prefer to the other option in that category). Turns out I can't do chin-ups. 3 was basically my absolute maximum and I struggled to even reach 3, and I only managed 2 sets of 3 before getting KO'd. So what are my next steps to get better at chin-ups? Is there any prep work I can do (other exercises, etc.) that can help me build the muscles needed to do more chin-ups?",3.5837162162162173,4.6326940720720735,5.341970720720724,81.47619932432436,72.24324324324324,8.072522522522524,27.388513513513516,8.472884824447931,1.8549,426,15,87,7,8,146,71,111,0.052000000000000005,0.86,0.08800000000000001,0.4098,0,0,0,0,0,0,24,0,0,0,2,5,3,0,1,4,0,10,2,0,0,0,7,18,4,0,2,0,0,0,0,0,0,2,0,0,0,7,4,0,0,1,1,0,3,1,2,0,0,1,0,8,1,12,17,2,11,0,0,0,0,1,4,0,1,3,50,15,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16182720886242244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2024942526191104,0.0,0.0,0.21046440935008254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2653985501004349,0.15717640502395006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2486581589208359,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15950573124225476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17645113838089702,0.0,0.0,0.5061658645038294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1809862915717637,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2487770650411452,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16156545865435126,0.5176842862182021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17324440382478554,0.0,0.0,0.0,0.0,0.0,0.0 fitness,PygmyBat,2018/04/18,"Wedding dress stamina - weight vest or alternative options? This is probably a strange request.. I purchased my wedding dress back in November knowing full well it weighs about 15-20 lbs. Apparently the tule type they used is different and much heavier than the conventional wedding dress. My fiance just purchased a weight vest which looks like a dude-bra, and it's uncomfortable for the ""well endowed"" women. Are there any boob-friendly weight vests? If not, what are some possible alternatives that I can use to build up stamina so I can dance and move around all night without dying? Note: We go to the gym 5-6 days a week, 2 days of HIIT with our trainer for 1.5-2 hours, and 3-4 days of heavy weight training. Any/all feedback helps! Thank you! ",4.15117056856187,6.720912333333337,4.112318840579711,84.48647157190638,74.21739130434783,6.854849498327758,30.180602006688968,7.882392219407189,2.140327090301004,594,27,108,9,13,182,103,138,0.033,0.8390000000000001,0.129,0.8984,3,0,0,0,0,0,27,2,1,1,0,8,4,0,0,8,0,6,5,0,2,1,18,12,7,1,1,5,0,4,1,0,0,0,0,0,1,6,7,5,0,1,2,2,3,2,0,2,0,0,5,9,4,13,12,4,14,1,0,1,0,10,4,0,4,8,59,15,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09745583878956422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12757644643768687,0.0,0.0,0.0,0.11019668475576136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27726963693480033,0.0,0.0,0.0,0.1487333442459231,0.14972863926961966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11072109192813727,0.0,0.0,0.0,0.08144647961176972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09605779484939478,0.0,0.0,0.0,0.14113166266618934,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07875952871920115,0.0,0.0,0.0,0.0,0.0,0.0,0.07001411656126688,0.0,0.0,0.0,0.1203444601700836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15231604468602414,0.1053494740227392,0.0,0.0,0.0,0.0,0.13448689869436742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16156069863817513,0.0,0.0,0.15451261600631574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13194076222210369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24754797025534545,0.0,0.0,0.0,0.0,0.11495478450571228,0.6980527798671254,0.2577061308460468,0.0,0.0,0.0,0.0,0.13814590242437555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Jrlutz31,2018/04/18,"How do I keep my mobility as I get older? I never thought it would happen to me, but now I'm getting daily aches and pains. My knees hurt. My back hurts. My hips hurt. What kind of things can I do daily to keep my mobility as much as possible as the years go by? I never thought I would be the guy that groans when he gets up out of a chair.",0.2551428571428573,1.8212000000000008,2.748571428571428,94.44000000000004,82.33333333333334,5.885714285714287,18.714285714285715,6.868970318607317,-0.10597142857142884,260,6,65,3,7,90,51,75,0.243,0.757,0.0,-0.9679,0,0,0,0,0,0,8,0,0,0,0,4,5,0,0,3,0,6,3,2,1,2,12,16,8,0,2,1,0,0,0,0,2,1,0,0,1,4,2,0,2,2,0,0,1,2,4,0,0,2,0,12,1,11,11,1,10,0,3,0,0,2,2,0,0,7,45,16,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13943735164302168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2842240931252541,0.0,0.10305828567241698,0.0,0.0,0.0,0.0,0.17955264442014868,0.1603561609286019,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.582376663853547,0.0,0.0,0.0,0.0,0.3223622211074733,0.0,0.18883511135790268,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13330393457184342,0.0,0.27971733312727426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19295589553844267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20443079569619887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12047258378174387,0.0,0.0,0.2879234541699033,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2576339280904997,0.0,0.0,0.11677541084641255 fitness,Drekalots,2018/04/18,Cardio during Fasting Good morning all. I recently started an intermittent fasting schedule (16/8) and was wondering if doing cardio during the 16hrs helps to burn fat faster since the body is depleted of other fuels. Logically that makes sense but I was looking for some input to verify whether or not that is correct.,6.335454545454542,9.305102545454547,6.721818181818183,66.46272727272729,69.0,8.763636363636364,34.63636363636364,9.3871,4.119290909090909,260,13,34,6,5,84,46,55,0.0,0.932,0.068,0.4118,0,0,0,0,0,0,6,0,0,0,0,0,1,0,0,3,0,5,4,2,1,2,12,9,5,0,1,5,0,0,0,0,0,3,0,0,0,3,1,1,0,2,0,0,0,1,0,0,0,2,1,2,1,4,7,2,6,0,0,1,0,1,0,0,4,6,25,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4236767337799636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31992084975796004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2556608627779573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3203005915956121,0.0,0.0,0.0,0.0,0.0,0.25460387582095845,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3766107674939579,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31551836261080923,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2699742881802653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4136386976726533,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,guyfrancois,2018/04/18,"What is something fitness-related (exercise, diet, etc) that you make sure you do every day? I'm just trying to figure out what I should be doing daily to ensure my body stays in good working order for as long as possible.",8.488604651162792,6.752669604651164,9.260116279069766,66.96598837209304,62.25581395348837,11.390697674418604,35.45348837209303,10.125756701596842,3.674218604651162,175,6,29,3,2,60,38,43,0.0,0.826,0.174,0.7783,0,0,1,0,0,0,7,0,2,0,1,1,2,0,0,0,0,5,3,1,1,1,6,7,2,0,1,1,0,0,0,0,1,1,0,0,0,3,1,1,0,1,1,0,0,0,0,0,0,0,0,4,2,7,5,1,6,0,0,0,0,2,2,0,0,2,21,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34419558852054266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1998404417712776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34558683363640896,0.0,0.0,0.26107874379141793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2599041589562988,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2742250983441539,0.0,0.0,0.0,0.0,0.0,0.0,0.2068405552883591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34933173800405626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2385529773512881,0.0,0.0,0.0,0.33028006930191384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29204870068393723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21038131240823196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22558896776330545,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hi-i-like-coding,2018/04/18,"Are crunches actually bad? I keep reading that crunches overwork a certain muscle which contributes to back problems. Is this true? There are some sites that claim even the military has scrapped the situp from their exercise routine. I'm curious what you guys think.",5.887333333333332,9.396331955555556,4.964444444444447,75.50000000000001,73.8888888888889,8.044444444444443,37.888888888888886,8.841846274778883,4.274022222222223,218,13,31,5,5,65,40,45,0.122,0.7290000000000001,0.149,0.0926,0,0,0,0,0,0,5,0,1,1,0,3,4,0,0,3,0,4,1,0,0,2,6,7,0,0,1,0,0,0,0,0,0,1,0,0,1,5,0,0,1,1,2,0,0,0,2,0,0,0,0,3,2,2,7,1,2,0,0,0,0,3,1,0,1,1,21,8,1,0.0,0.0,0.3749375756015858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2954369563684185,0.32080275699627875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2537698148568037,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3804324031569084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3415071798551381,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3676410412734217,0.0,0.0,0.0,0.0,0.3843181122833682,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24618890605161875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Redxmirage,2018/04/18,"Lift once, run twice a day? Looking for advice here. I am taking two weeks off of work and want to use this time to get back into a serious fitness regime. Back in college I was running and lifting daily for 6 days a week, but find it hard to make it more than 4 times a week with work and everything. I am using this time off to basically reset my mentality and fitness goals. Anyways, during this time I have no commitments so resting as much as possible and sleeping as much as possible is available. I was thinking about doing 60/120 in the morning (sprint 60 seconds, walk 120 seconds) for 8 rounds (24 minutes), then normal lifting in the afternoon and doing the run again in the evening. The plan is to do this for 5-6 days, depending on how I feel if I need more rest days or not. Looking for thoughts and advice if this is worthwhile. Mostly if doing doubles would be worth it. My goal is to get better and faster at running and maintaining my lifts. ",6.010748663101605,6.103943978609627,6.373689839572194,79.64524064171124,66.43315508021391,8.93903743315508,34.11229946524064,8.575989854853784,2.7210363636363644,752,32,143,10,11,243,114,187,0.03,0.8809999999999999,0.08900000000000001,0.8705,0,0,0,0,0,0,23,0,0,0,6,9,2,0,0,9,0,15,1,1,5,1,32,28,21,0,7,6,0,3,0,0,1,0,0,0,0,8,11,0,0,4,0,1,5,2,1,0,4,3,5,10,1,28,23,8,33,0,0,3,0,0,11,0,6,17,107,18,5,0.0,0.0,0.0,0.0,0.0,0.26903581492182355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21170117194267996,0.0,0.0,0.0,0.0,0.0,0.0,0.12174740761248612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3551123594042589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09092188037211506,0.0,0.0,0.0,0.1237182289419731,0.0,0.0,0.0,0.06960407428407825,0.0,0.0,0.0,0.12581701450399949,0.0,0.0,0.0,0.0,0.0,0.1438413569486184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12331462368508432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23119627701398576,0.0,0.0,0.0,0.0,0.0,0.09188785432755836,0.0,0.0,0.0,0.0,0.0,0.13872699277218964,0.0,0.0,0.0,0.0,0.0,0.20238909331610155,0.1020717409394038,0.0,0.0,0.0,0.0,0.13487571576800214,0.0,0.0,0.0,0.14660138964083386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3103776607924824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13775752049790346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1035017635436558,0.0,0.0,0.0,0.0,0.0,0.0,0.08820575558837797,0.0,0.10928515917600536,0.32107819324459497,0.0,0.0,0.0,0.0,0.0,0.0,0.1344719665298147,0.0,0.0,0.2377848096394224,0.0,0.0,0.08119431719910349,0.0,0.3312630863743635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2004334805506634,0.0,0.0,0.09778836851510962,0.0,0.0,0.0 fitness,ColdSkalpel,2018/04/18,"Looking for a program recommendation coming from 3day FBW. Hi, I;ve been doing Full Body Workouts for quite some time now (6months) and I'm feeling like I'm stalling a bit (ecpecially in Bench Press and OHP). That's why I'm looking for some new program to progress in those weak areas. I was thinking about switching to 4day PHUL program. Would that be an ok choice? Any other recommendations? 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I know the basics about cutting (never done it tho, been bulking for 1,5 years) so I had some questions: Do I need to add cardio to my workouts? I don't really like doing it and I'm not sure I have the time for a long cardio session. Do I just lower my kcal but keep my protein the same? The TDEE calculator suggests 3000kcal so for bulking it would be around 3300 and around 2500 to lose 0.5kg/week but because I'm not even gaining on those 3300 kcal I'm guessing my cutting kcal will also be higher ? This has probably been discussed thousands of times, so thanks for taking time out of your day to help me :)",2.8125892857142856,4.262594301136367,3.8617207792207817,89.76704545454548,74.73863636363636,5.710389610389612,24.50324675324676,5.773587663045528,0.521772402597402,671,21,139,3,14,217,106,176,0.115,0.802,0.083,0.4818,1,0,0,0,0,0,22,0,1,0,2,14,9,4,0,8,0,18,4,0,2,2,27,31,14,0,4,5,0,1,1,0,3,3,0,0,0,7,8,1,1,2,1,0,0,5,5,0,1,4,1,14,4,23,21,2,16,0,1,0,0,6,7,0,3,10,93,21,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26046342182033844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2899434433236985,0.0,0.0,0.0,0.0,0.0,0.09927232470914532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17227453329424566,0.0,0.0,0.0,0.0,0.0,0.1801912919553496,0.0,0.10502528158186117,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16665288977791412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21512281023512367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08508281177252919,0.0,0.0,0.0,0.0,0.0,0.17939849547999875,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2183108918174688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14474925689519902,0.0,0.1695840284936223,0.08949853044602074,0.0,0.0,0.0,0.0,0.0,0.0,0.07956066579639312,0.16321926522387284,0.0,0.1441178167698974,0.0,0.1821883685754601,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12998593988761714,0.0,0.0,0.12075179080441888,0.12560056191380153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1755806858270879,0.0,0.0,0.0,0.18243014512539946,0.0,0.0,0.0,0.10432638048603464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1152666211402256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15348493404579566,0.0,0.12244352045226276,0.0,0.0,0.149931119660538,0.0,0.0,0.0,0.0,0.16000006571609424,0.0,0.2848788004327432,0.18717301670174774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1306290736919051,0.1983083792775297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2313690451317369,0.0,0.0,0.10487056383703464 fitness,supremeNI,2018/04/18,"Shin Splints I’ve had problems with my shins for the past two years, anytime I run or even walk face paced my shins get so sore like barely able to walk, I e had to stop playing soccer at semi pro level because of this. I’ve had sports massages and regular stretches but nothing seems to work? Any advice on what it could be or what could help?",3.8717142857142823,4.93323988571429,4.030000000000001,91.105,71.57142857142857,6.171428571428572,26.857142857142854,5.6839178017228535,0.7470857142857139,272,9,57,1,5,84,56,70,0.078,0.8220000000000001,0.1,0.3876,0,0,0,0,0,0,5,0,0,0,1,2,3,0,0,1,0,6,2,1,0,0,10,8,5,0,3,3,0,0,1,0,0,1,0,0,0,4,2,0,1,1,3,0,3,0,1,0,1,3,0,4,2,8,2,0,10,0,0,0,0,1,4,0,3,4,30,8,1,0.27831259452582896,0.0,0.0,0.0,0.0,0.27196384630171705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18926210802308904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16965677441883656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4444199204538906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1838228438557173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14540684371101992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1865470655329544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1359694755731617,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2670484405797158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2656808632013885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2663075660243192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25336533336628203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2326817910366324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2718709644500761,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2026148835018064,0.0,0.0,0.0,0.0,0.0,0.17922418603779228 fitness,pboyal,2018/04/18,Anytime versus Planet So I'm a 500-pound fat ass who's looking to change his life and grow the fuck up. I recently moved out and I have enough disposable income to afford a gym membership. Should I go to Anytime Fitness or Planet Fitness?,3.979130434782608,6.168375826086957,5.055869565217392,79.29728260869571,73.34782608695652,7.208695652173913,31.06521739130435,8.07648339933343,2.5725826086956527,192,9,32,3,4,63,36,46,0.152,0.758,0.091,-0.5859,2,0,0,0,0,0,4,0,0,0,0,1,1,1,0,3,0,2,4,2,0,0,6,6,4,0,1,2,0,0,0,0,1,2,0,0,0,1,3,1,0,0,1,0,3,0,1,0,0,0,1,4,0,5,5,1,8,0,0,1,2,2,4,2,1,1,20,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4095153403953776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3999923006290277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3578807057101817,0.0,0.0,0.22000583834077295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2734301051670917,0.0,0.0,0.0,0.0,0.32507830879360583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.411440976499331,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3822284272423895,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GabrielGman,2018/04/18,"Anything I can do while I am sick to make sure my strength doesn't dip too badly? Been running madcow now and I am week 8 but I got sick, I have chronic allergic Rhinitis and asthma and it's the season for it now. I have tendency to come back a little weaker and needing to start 1-2 weeks later everytime this happens, is there any light maintenance i can do to at least keep me strong enough to be able to start off at week 8?",3.654,4.1781544,4.813333333333336,87.27000000000002,71.66666666666666,7.777777777777778,27.222222222222214,7.793537801064563,1.4258888888888896,336,11,73,4,6,111,65,90,0.141,0.7509999999999999,0.107,-0.6362,0,0,0,0,0,0,6,0,0,0,2,5,4,0,0,2,0,12,5,0,1,1,10,20,6,0,1,1,0,0,0,0,0,5,0,0,0,3,5,0,1,0,0,0,2,1,1,0,0,2,1,9,3,10,17,2,17,0,0,0,0,0,4,0,0,11,49,12,0,0.2348400791198676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15969930681096173,0.0,0.0,0.0,0.0,0.0,0.0,0.19325337544411933,0.0,0.0,0.0,0.0,0.1805775250301948,0.19608165678843145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20229393400007267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2426525784409807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18782306432166013,0.0,0.0,0.0,0.20766830639442746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20873665257158952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2353714539805398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15675757637561158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17413094301954404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3324420334325921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22133399535229809,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5651236384042565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Hobpobkibblebob,2018/04/18,"Workout partner and I are going to start MTK28 on Monday Has anyone done this program? You can find YouTube videos of it and it's on body building (dot) com. We watched some of the videos and it looks fucking intense. We won't be able to do the full two a day plan due to family needs, but we'll get cardio and abs during lunch. Just wanted to hear any opinions on it. Also looking for alternatives to hammers, we are working out in a military gym, they don't have tires and hammers. Thanks in advance!",2.730055555555559,4.761752250000004,3.6113333333333344,88.96122222222225,76.5,5.644444444444447,27.11111111111111,6.42735559955562,1.087877777777778,395,16,78,3,9,126,75,100,0.0,0.944,0.056,0.6639,0,0,0,0,0,0,12,4,1,1,3,2,2,1,0,4,0,11,5,1,0,0,16,21,7,0,2,2,0,0,0,1,2,2,1,0,1,5,9,1,0,1,4,0,2,2,1,0,1,1,4,7,1,14,17,2,13,0,0,3,1,8,7,1,2,4,51,12,3,0.23833098816295725,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19059320512730252,0.0,0.0,0.0,0.16207324466863454,0.0,0.0,0.0,0.0,0.1666465683950294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2647319999737643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1537037707343928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2438953476423959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2246772447252749,0.0,0.0,0.0,0.0,0.0,0.21783020545104215,0.0,0.0,0.0,0.0,0.2203331581422749,0.124518104566367,0.0,0.13544899291278614,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2686163450282684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.40027600972737815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17671940784184714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16869190010460516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21942315312234525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2739264109886359,0.0,0.0,0.0,0.0,0.0,0.2328147445881738,0.0,0.0,0.0,0.0,0.0,0.14057379176149168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1735077978910022,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Boseth,2018/04/18,"Steam rooms. A debate. Google can’t seem to help me. Most links are to thread where people are just being dicks about steam rooms, rather than trying to help. My question is, How effective are these for calorie burning? I use steam room quite often, mostly for relaxation purposes above all, Generally after weight training or HIIT on a stair-master. My question is not in regards to water weight loss, as I am aware that goes straight back on after I drink water. My question is more aimed at the fact that after a HIIT workout, my heart rate is usually at a high level (say 120bpm). I usually go straight into the steam room. my local steam room burns Quite hot and as a result my heart rate stays relatively high. Does this keep my calorie burning machine of a metabolism at any level near what the stair-master does? I feel that it does help in terms of overall weight loss , although i am aware that the placebo effect could be in play. Please educate me if you can! 🙂",4.800559006211182,6.489976695652175,4.927018633540374,83.14717391304347,70.08695652173913,7.213664596273293,26.72981366459627,7.7094869923839395,1.543137888198758,768,25,140,9,14,240,112,184,0.025,0.847,0.128,0.9528,0,0,1,0,0,0,24,0,1,0,6,7,4,0,0,10,0,14,9,3,5,2,26,19,7,0,3,5,0,5,0,0,0,0,1,5,0,8,2,6,1,8,4,0,1,2,2,0,0,0,6,16,2,25,16,5,32,0,2,0,1,8,23,1,9,7,88,24,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08464506959514605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0957111053186544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09938057725664674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3267782452114822,0.0,0.0,0.12193494435482753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06293666514245491,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07074017340206938,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2949992854179392,0.25029240416492976,0.2630225107381483,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11063622527112467,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08629305049159566,0.0,0.0,0.13663262153807887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.418310595824698,0.2647820905870976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09898494471764416,0.0,0.0,0.0,0.11331442146449093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13267034168188316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08450815896846912,0.0,0.0,0.0,0.0,0.10750364180665503,0.2741761313047565,0.0,0.0,0.0,0.0,0.45471923642659,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,iFunnyMemeLord69,2018/04/18,"Are 4-pack abs a thing? I can only see 4 blocks in my abs, are the last two ones just under-developed or are 4-pack abs a thing just like 8-pack abs?",3.4965625,3.4807055312499986,5.031250000000004,87.48875000000002,71.8125,7.65,19.125,7.1686216300943375,0.15332500000000016,115,1,26,1,2,39,23,32,0.064,0.84,0.096,0.2406,0,0,0,0,0,0,7,0,0,0,0,2,1,0,0,3,0,4,0,0,0,0,4,5,1,0,0,3,0,0,1,0,0,0,0,0,0,2,0,0,1,0,0,0,0,0,0,0,2,0,1,2,1,1,5,0,2,0,0,1,0,0,1,0,1,2,17,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3542234407525117,0.0,0.0,0.0,0.0,0.0,0.21230349063206955,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29446830511345645,0.33050156706172457,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3462871196197521,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5774031455228968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4245008264608716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,WingedMoth,2018/04/18,"Wrinkle in treadmill belt I have a treadmill that gets light use. A wrinkle/crease has just formed in the center of the belt. Is the belt shot?",1.0782142857142851,3.7018403928571466,1.047142857142859,100.0228571428572,91.5,2.8000000000000003,21.285714285714285,3.1291,-0.5378142857142851,113,4,23,0,4,33,20,28,0.0,1.0,0.0,0.0,0,0,0,0,0,0,4,0,0,0,0,1,0,0,0,5,0,3,0,0,1,0,2,5,0,0,0,1,0,0,0,0,0,0,0,0,0,1,0,0,0,0,0,0,0,0,0,0,0,0,1,1,0,3,5,1,3,0,0,0,0,0,3,0,0,0,15,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5175892724304816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8556292100348636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SnowyTotoro,2018/04/18,Carb Cycling or Something else I’m 6’0 210 and I’m looking to shave off my body fat to reveal my muscles and so I can start build my body. While doing some research for good dietary plans carb cycling seems to look like the best one out there but it is confusing me a lot. It says low carbs days and some high carb days. I’ve been running a 1 day rest 1 day on workout schedule will I be able to bounce between 1 day low carb/no carb and 1 day high carb to maintain my current schedule and lose this body fat I need to desperately shed. As well as this what foods should I eat it says a lot about green vegetables and lots of fats on low carb days 30-50% of calories and high protein intake 50-100g. I just feel I should ask here before I start cause people here aren’t trying to sell me something and give me advice on what works and what doesn’t ,2.1399627560521424,3.6953475027932967,2.907575418994416,95.47127001862198,76.76536312849161,5.443724394785848,23.10651769087524,5.6839178017228535,0.11695724394785854,669,20,152,3,15,210,107,179,0.1,0.848,0.052000000000000005,-0.8519,2,0,2,0,0,0,9,0,0,0,4,7,9,0,1,4,0,10,9,6,1,0,26,21,15,0,3,3,0,1,1,0,3,3,2,0,0,8,10,6,0,3,1,1,1,2,5,1,1,1,6,14,4,19,16,7,25,0,4,3,0,4,11,0,8,14,81,22,2,0.1161181308882224,0.0,0.0,0.0,0.0,0.11346929360322712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10855477758503056,0.0,0.0,0.0,0.0,0.0,0.0,0.09880797688142018,0.0,0.12185881444781775,0.0,0.0,0.3869431993740913,0.0,0.0,0.0,0.0,0.0,0.1192853066334623,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5242061174672917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11881783682180748,0.09700179840399396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05871281593653905,0.0,0.0,0.0,0.0,0.0,0.14041050478805514,0.0,0.0,0.0,0.0,0.11139109194671576,0.0,0.09739437900163596,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3680555418335494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.056729453398639086,0.0,0.0,0.0,0.19501996969508287,0.1299064865963478,0.0,0.2961584473725323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08610012272612291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07868465065070714,0.0,0.0,0.0,0.0,0.0,0.0,0.08050169132170676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18468359664564346,0.0,0.0,0.0,0.10570958526863818,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1787868203527027,0.0,0.0,0.1643780213988471,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0788365886788067,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1044041448954181,0.0,0.0,0.0,0.0,0.0,0.0,0.08453538224689013,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Gillfeesh,2018/04/18,"Used to go gym often, stopped for 4 years, now wanting to get back into it! Before i got into a relationship, i used to go gym 4\-5 times a week, i got to a decent stage and had a good amount of muscle. Then i got lazy and comfortable with my partner. I'm now a bit more body conscious as i've noticed a big lack of muscle and mass in my arms, shoulders, chest etc... I miss it. I miss the feeling of having bigger, stronger arms, chest etc... I miss the feeling of my tshirts hugging me in a good way. I've started gym again about 3 weeks ago and i feel really out of touch, i can't remember any of my routines, what exercises do what etc... I realised it was because i was used to just joining my mates at the gym and doing what they did, but they've gone to different cities now and im on my todd. I'm looking for a complete beginners guide to achieve what i'm looking for. I'm quite bad at using my own initiative but i'm very good at following guides/rules/routines when they are laid out to me. I'm going for mass, i'd love to be big, not really into the whole six\-pack abs or the toned swimmers body. I'd prefer to have large mass with my carb intake. I'm committed to this happening and i was wondering if anybody knows of a guide that has worked for them/worked for someone they know. I have no deadline for this as i know that it's going to be an on\-going thing. But i'd love to give myself milestones, track my progress through instagram etc... I appreciate any advice anyone can give me. Thank you all for reading! 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Hi Guys, So I might be violating some rules here (I hope not) as I know it's possible to find stretches via google, and I do mention an injury (but I'm not asking for medical advice on diagnosis/treatment etc, just how to improve my routine). So, I recently started working out at home of my own accord and noticed my left Shoulder seems quite prone to playing up. I've been an idiot in general and been poor with my warmups/stretches. So, I was wondering if you had any suggestions for warmup exericses I can do pre-workout, and stretches I can do post workout which FOCUS ON the upper body (As it's often my shoulder/bicep tendon that complains at me). On my off days I plan to do a full body stretch twice a week, but this is something I'm sure I can just google. Unless you have any suggestions. Now, let's see if I've crossed a line and if this post gets deleted. Oh, and thanks in advance for any suggestions! EDIT: I thought it would be worth adding, there are plenty of videos on quick sets you can do to warm up rotator-cuffs. Are there any other similar warmups that target the issue areas that cause bicep tendonitis? I reckon doing 5-10 minutes of these before each upper body workout would help a lot. 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HELP I am 17y/o i hatr to buy clothes bcz i can not find my size like any where , shitty social interaction bcz of my body frame and i wanna get over it now So i joined gym yesterday and gonna work my butt of !! Give me your tips and please suggest me a diet plan",-1.3909090909090909,0.4796283181818204,1.5729545454545466,98.47943181818184,91.57575757575758,4.512121212121213,14.31060606060606,5.985473137389443,-0.9472666666666664,223,4,57,2,8,78,53,66,0.055,0.81,0.135,0.639,0,0,0,0,0,0,6,0,1,0,2,3,1,0,0,1,0,2,4,3,0,0,7,6,5,0,1,1,0,0,1,0,1,0,0,0,0,1,4,2,0,1,1,1,0,1,0,0,0,0,0,11,1,5,5,0,4,0,0,0,1,6,2,1,0,3,28,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25366546060538514,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4143396082902366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3409322711621987,0.0,0.0,0.0,0.0,0.0,0.19488683905302048,0.3578334609230577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2500265256330495,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18223806133096132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4094624417222472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.38024551921768174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2715620061820408,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TinyThumbTom,2018/04/18,"Seeking advice and routine help Hi, i have access to a swimming pool and some machine assisted weights, i want to trim down and tone up. How do I achieve this with what i have access to?",3.3220720720720722,5.001801567567568,3.890270270270271,89.1382882882883,73.86486486486487,6.014414414414415,31.25225225225225,6.42735559955562,1.6009171171171177,146,7,29,1,3,46,28,37,0.0,0.882,0.118,0.4588,0,0,0,0,0,0,4,0,0,0,1,1,0,0,0,1,0,3,1,0,1,0,7,4,4,0,1,0,0,1,0,0,0,0,0,0,0,2,4,1,0,0,2,0,1,0,0,0,0,0,1,4,0,6,4,1,3,0,0,0,0,2,2,0,1,0,21,6,1,0.0,0.0,0.0,0.0,0.0,0.5433074224804597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3726686716791112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3279375663074768,0.0,0.0,0.677046570356054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,BrutalDane,2018/04/18,"Help for easing into conditioning, severe physical response (shock) Hello /r/fitness I have recently started excersing regularly, to battle depression and help feeling better overall and is starting to feel excited about the improvements and going to the gym regularly. I have one major problem, and that's conditioning. So I need to ease into conditioning, due to my health being as it is with almost a decade of depression and inactivity I experience shock like symptoms. As soon as my pulse is over 170 and I hit oxygen deficiency my body shuts down, goes into a shock like state where I experience cold sweats, almost passing out and loss of muscle control, meaning every muscle goes weak and unable to support me. I have been to the doctor and get everything checked and there is nothing physically wrong that should cause this to happen, the doctor assumes it's due to the overload and my body response is just severe due to the years of inactivity. This lasts for about 30 minutes before I am able to regain control and after my muscle strength is shut and I can only barely support myself, thus ending my workout. So how can I ease myself into conditioning? What type of excersise would be good to steadily add duration to the time I'm under load and be able to transfer that into conventional conditioning workouts? Any knowledge of on the matter is welcomed, I am under supervision of a personal trainer during my workouts and will share everything with him as well to be able to adjust things accordingly. Thank you. ",9.765102793885076,9.531423372693727,9.811684238270953,59.194880073800725,58.815498154981576,11.875698471270427,40.39035318924618,11.20814326018867,4.94096078017923,1238,57,178,28,14,410,152,271,0.101,0.728,0.17,0.9427,0,0,0,0,0,0,24,0,1,0,5,10,22,1,0,11,0,22,8,3,7,0,45,36,22,0,4,1,0,2,2,0,3,5,0,0,1,9,24,0,2,6,4,1,2,0,10,1,1,1,3,23,12,44,27,1,29,1,3,0,0,8,14,0,3,14,133,32,5,0.34968274779009423,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23343784022900915,0.0,0.0,0.0,0.0,0.0,0.0,0.07926541987654266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0991847543393403,0.0,0.0,0.10308865791775183,0.0,0.2589458016414757,0.0,0.0,0.0,0.0,0.0,0.11974016884215337,0.0,0.0,0.0,0.0,0.2614659571827726,0.0,0.0,0.0,0.0,0.0,0.20078749218430564,0.0,0.0,0.0,0.0,0.2386100731265947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10323837440121733,0.0,0.0,0.0,0.0,0.09820759890213306,0.0,0.20951487069333136,0.2280378841315122,0.0,0.0,0.11787340271575915,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06089826769905116,0.0,0.06624425467039856,0.09776576608691134,0.0,0.0,0.0,0.0,0.1030744330085904,0.0,0.0,0.0,0.0,0.12389880299946456,0.0,0.0,0.1562566498984852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09501270366118633,0.0,0.0,0.0,0.0,0.0,0.1138915516082612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1269690084512234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08642844222411539,0.0,0.0,0.0,0.0,0.0,0.11184334250015207,0.0,0.0,0.0,0.07898469325440385,0.08864982900082305,0.0,0.0,0.0,0.0,0.0,0.0,0.10177649582598768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11153305464949476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11508984246723147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26336131451057765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16500483246203615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26454389217610536,0.0,0.12115142202890232,0.0,0.0,0.0,0.1073136309354307,0.0,0.0,0.07743789321516667,0.0,0.0,0.0,0.06796760743685695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10480226182435017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.082801530380638,0.1274410635303581,0.0,0.07506140825919633 fitness,IIJFWAII,2018/04/18,"Weight Loss Fatigue Hi all, I am currently dieting and loosing weight \(low caloric, high iron\), but I've found that I am starting to feel achy and tired despite doing little exercise. I was wondering if there were any Physical Education graduates that know where the achyness/tiredness is coming from and if there is a supplement or food that could mitigate this feeling. Is dieting even the reason for this feeling? Thank you in advance for any help with this.",5.966777003484322,8.563015085365855,5.671254355400697,75.26695121951224,68.87804878048779,9.563763066202087,36.10452961672475,9.957137785484203,4.2539944250871065,375,20,59,10,7,116,62,82,0.081,0.7959999999999999,0.123,0.5683,1,0,0,0,0,0,12,0,1,0,2,4,4,0,0,3,0,9,8,0,1,1,18,18,7,0,3,4,0,5,0,0,0,3,0,0,0,6,5,5,0,7,1,0,2,0,3,0,0,3,5,4,1,6,14,1,9,0,3,0,0,3,5,0,4,2,40,10,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2877700963671179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18226173314137545,0.0,0.0,0.0,0.16893339701267746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1397498898310486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3209511838024621,0.0,0.0,0.0,0.0,0.0,0.25584940874883216,0.23199201958674734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1418209582101673,0.22355115786383226,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11628157661385947,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2120637445039912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2175446082811002,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14976094434558168,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19479903067373489,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2431858196239152,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5153070309246769,0.0,0.0,0.0,0.0,0.0,0.0,0.2294548951267921,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,RenoNineJuanJuan,2018/04/18,"Need Help Starting a Swim Workout 22/M/5’9/175lbs Hey guys, I’ve recently decided that I want to start swimming and only swimming to turn my life around with some new fitness goals. I struggle with some joint problems from an old foot injury and back injury, so I think swimming would be a perfect minimal-to-no injury risk regime. So, swimmers and recreational swimmers alike, if you could help me out with some questions below, that would be absolutely fantastic and would mean the world to me: 1. How many yards are there in one lap in a standard Olympic-sized pool? 2. I’m just starting off with freestyle, what are some tips you think are essential for form? 3. Having never swam before, what would be the optimal starting point (i’m guessing in terms of yards?) for a Warm-Up, a Main Set and a cooldown? 4. How quickly and by how much should I increase my laps every week or every other week? 5. Do you have any suggestions for a swim diet? I’m trying to drop a good 20 pounds of fat and THEN start making gains, I don’t even know if swimming works that way. Do you follow a strict diet? If so, please share :) Any and all information will be shared back with my results after 2-3 months with difficulties I faced as well as progress pics. Thanks so much.",3.9271074380165283,5.856495966942152,3.9521404958677695,88.27911983471077,72.80165289256199,6.658181818181817,26.97603305785124,7.365786028017652,1.335681983471074,992,36,194,11,20,304,150,242,0.076,0.738,0.18600000000000005,0.9783,0,0,0,0,0,0,40,0,4,0,5,15,9,0,2,12,0,19,6,3,5,3,51,38,22,0,12,5,0,0,0,0,6,2,0,2,1,6,16,3,0,7,10,0,9,2,3,1,1,0,0,15,6,27,27,11,40,0,0,0,0,13,10,0,10,18,117,21,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17446148258824926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11419108524076735,0.0,0.0,0.0,0.19726962732641026,0.0,0.0,0.0,0.10915175444187243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.102416377773673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0847237891610726,0.0,0.21615281080430665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10759017314526388,0.0,0.0,0.1413083093350127,0.12701146010329736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17195876113456454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07049605400233337,0.0,0.0,0.0,0.0,0.0,0.09060374317764708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0856239132390296,0.1300497362801926,0.0,0.1397280269987927,0.0,0.0,0.0,0.0,0.0,0.0,0.10238710951112542,0.0,0.18859234763333074,0.09511357027879844,0.0989328422631374,0.12388786061067587,0.0,0.0,0.0,0.0,0.0,0.1346020198502106,0.0,0.08692180466843963,0.09755818251367944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14080636850713474,0.1212604232252498,0.0,0.0,0.0,0.0,0.12274092600565052,0.0,0.0,0.1436962740988277,0.0,0.0,0.0,0.0,0.0,0.1266551327107979,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4539651046822934,0.0,0.0,0.0,0.0,0.1340998708008669,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11809749562976805,0.0,0.0,0.0,0.1643856420187891,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08708964842819407,0.139525313328257,0.0,0.0,0.0,0.0,0.0,0.0,0.07565934825918813,0.10181795690583513,0.20578738415852432,0.0,0.11533376095752475,0.0,0.0,0.0,0.0,0.0,0.0,0.093385023921054,0.0,0.0,0.3644887713527911,0.0,0.0,0.0 fitness,Delocating,2018/04/18,What would you recommend putting in a protein shake that’s the only thing you eat for breakfast before you do cardio? I’ve always loved making protein shakes. They are super easy to throw together and they always motivate me drinking them for some reason to go work out. But I’ve never known exacly what I should put in them. I used to make them all the time a year ago and my roommate who was a pretty in shape guy told me to put 2 scoops of my protein powder in it because each scoop was 16g worth and he said that was a small amount. And I would throw a handful of frozen blue berries and some water and yogurt and a banana and blend it up. What would you recommend to throw in a shake for your breakfast in the morning before doing cardio? I wasn’t sure if strawberries would be better. I’ve always thrown baby spinach in my shakes before and also cracked raw eggs in my shake. I really don’t care for the most part what I put in it because I can just plug my nose and down it in a few seconds.,6.061889135254988,5.299206053658537,6.241108647450112,83.51031042128605,66.51219512195122,8.82039911308204,28.880266075388032,7.686295010490155,1.6143658536585366,791,21,164,7,11,253,114,205,0.025,0.81,0.165,0.9817,0,0,1,0,0,0,10,0,5,5,4,2,10,0,5,12,0,15,11,2,5,3,32,23,13,0,6,3,0,1,0,0,5,2,1,0,1,12,12,6,0,3,1,1,13,3,5,0,1,6,4,24,5,24,11,8,32,0,0,1,1,16,15,0,4,4,110,36,2,0.0,0.0,0.0,0.0,0.0,0.0,0.11673964651933605,0.0,0.0,0.0,0.0,0.10531642140314804,0.3287422993140254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16056006497449934,0.0,0.3361881637373911,0.0,0.0,0.1164735005171883,0.0,0.0,0.0,0.0,0.0,0.0,0.1342718008042032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12901093560719715,0.0,0.13475683388164347,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07484528741046671,0.0,0.0,0.0,0.0,0.1303987271790234,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11885985380372904,0.0,0.1758148326674772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10157128102317824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1001599604896786,0.0,0.0,0.0,0.14261282092516914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13398113156182578,0.0,0.0,0.0,0.5295592843919779,0.0,0.0,0.0,0.0,0.0843671712054152,0.13540436482168464,0.0,0.0,0.0,0.0,0.12527207606825042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12412095241650688,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08749228748950025,0.0,0.0,0.0,0.07679239714484247,0.0,0.0,0.12584018926047735,0.0,0.0,0.0,0.0,0.0,0.0,0.1137421719757275,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09587550798159797,0.0,0.0,0.3742093179370996,0.0,0.0,0.08480724407794334 fitness,trenchrampone,2018/04/18,Steady state 5k fasted every morning (6days a week) or 15 mins of HIIT every other day? Currently cutting. 19 F. Any significant difference I should consider? I find treadmill sprints and cardio in the gym booooring. I’ve heard HIIT is better for fat loss?,3.3935507246376813,6.543669369565215,4.586956521739129,75.83159420289856,83.56521739130434,6.544927536231885,27.231884057971016,7.793537801064563,2.4944753623188407,205,9,30,4,6,67,42,46,0.081,0.8079999999999999,0.111,0.3485,1,0,0,0,0,0,8,0,0,0,2,0,3,1,0,2,0,2,2,1,0,0,4,3,2,0,1,1,0,0,0,0,1,2,1,0,0,1,1,1,0,1,1,0,0,0,2,0,0,1,1,2,1,3,1,0,7,0,1,0,0,1,1,0,1,5,12,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2557451096198254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3326093542530802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2425384138869845,0.0,0.0,0.0,0.0,0.3929201958429667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6337218218447507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3437273677434251,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3016661118500876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,_thoughtless_,2018/04/18,Can anyone get rounded wide deltoids? Or does it come down to genetics? Not very happy with my shoulder length even though I am 19 and I think I still have to grow because I'm just fucking tiny. I'm 5'6 as well. My genetics are pretty trash because my wrists are tiny and my biceps have long ass tie ins so I won't be surprised to find out my deltoids can only gain like 0.0001 cm after months of training. ,2.0300301204819284,4.158398192771088,2.9574548192771104,92.33810993975906,79.12048192771084,5.113855421686747,23.62801204819277,5.985473137389443,0.4446397590361446,322,11,66,2,8,102,63,83,0.097,0.774,0.13,0.4433,0,0,0,0,0,0,6,0,0,0,1,6,5,1,0,0,0,9,5,4,0,0,10,15,6,0,0,3,0,1,1,0,1,0,0,0,0,1,5,0,0,2,0,0,2,2,1,1,0,0,1,9,4,10,13,0,10,0,0,1,2,0,4,2,1,5,39,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18828695482765945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3283013825884782,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2319610213891334,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23564889002214065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17785701159268738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24611719550466,0.0,0.0,0.0,0.0,0.2489451765717095,0.14068777386485093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.286653746516243,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1315566884181642,0.0,0.0,0.23830447528963494,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21493686134176015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2047997023045012,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.27395473924043456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21504749033515927,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17254385886013052,0.2645663982521909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2221843402384268,0.0,0.0,0.0,0.0,0.2421152106482465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,corporaIcarrot,2018/04/18,"Rotating Strength Training, Body Building, and Conditioning Programs Question? Hey guys I'm not a fitness expert by any means but I was in the best shape of my life about a year ago when I was shooting to join the military. Plans didn't work out so then I got slack at the gym but I've been consistently back at it for a month now finally and loving it- especially now by implementing a PPLPPL bodybuilding routine for the first time. I've done this routine for 4 weeks now and I'm getting to a point where I'm feeling comfortable with the lifts, upping the weight ranges, feeling a good pump etc all while DOMS are becoming more and more minimal. Sweet! So this week just to change things up I switched back to my old Bodyweight/p90x fusion routine. Lots of Pushup/pullups back to back followed by some curls and shoulder raises/presses- all low weight high volume and my DOMS this week are way more intense than they have been in the two or three weeks. Interesting. I understand everyone's fitness journeys involves a variety of factors from programs, frequency, diet, genetics, goals, time, etc so answers typically become (at least I feel) pretty anecdotal even from the most advanced fitness ""guru"" out on the web. So my question is this: What would the benefit of say, switching your program from a Bodybuilding routine, to a Strength training routine, to a Bodyweight/conditioning routine every 3 or 4 weeks? every 6 weeks? Every 6 months? The aesthetic and performance results from someone who can bench 300 lbs vs someone who can do 10 muscle ups in a row has always intrigued me. Obviously you become best at what you practice at but are there drawbacks to changing up your workout strategy too much? Breaking a good sweat a feeling DOMS the next day is good regardless right? I'm 25M @175 lbs trying to cut down another 10 lbs or so before I want to bulk but other than that I don't really have any hard and clear fast goals. Do I want to get bigger? Absolutely. Do I want to get stronger and see nice gains on the big 3 lifts? That'd be sweet. Feel good about the way I look? Sure! All these things are a plus but aren't necessarily definitive on my view of a ""succesful"" fitness journey, I know time and effort will do that. I'm just curious what everyone else's experience in cross training in different programs are. Thanks! ",4.452815428983417,6.7491607968036575,4.908002883922136,80.40428262436916,72.31050228310501,7.989521749579429,31.61763999038693,8.766177420268882,2.814003652968037,1871,88,332,37,38,594,238,438,0.033,0.74,0.227,0.9984,2,0,0,1,0,0,53,0,4,1,13,21,19,1,0,29,0,28,8,3,1,6,52,53,27,0,5,12,0,8,0,0,2,1,2,0,1,18,14,3,0,11,2,0,5,4,2,0,3,7,15,23,17,53,42,15,69,0,1,3,1,14,32,0,8,29,208,41,7,0.0,0.0,0.0,0.0,0.0,0.0,0.07287283914095427,0.0,0.0,0.0,0.0,0.0,0.06840402385711189,0.0,0.0,0.11180914296854648,0.08620273763649056,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2528529236123331,0.0,0.0,0.2723783540647768,0.0699533440654195,0.0,0.1725454126988656,0.0,0.0,0.09131506589484638,0.0,0.0,0.0,0.0,0.0,0.0,0.1739312993221137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05301765541864375,0.0,0.0,0.0,0.0,0.08589034296206524,0.0,0.0,0.0,0.08412779620000227,0.0,0.0,0.0,0.0,0.06867461912374212,0.0,0.0,0.0,0.18336832625625915,0.05429791215006787,0.0,0.20779251816268565,0.15710741196954184,0.0,0.08041564792319493,0.0,0.0,0.20783533596621334,0.0,0.0,0.09005534902595891,0.0,0.06992647362456607,0.0,0.0,0.0,0.0,0.12885158112399722,0.0,0.0,0.27581022178060344,0.06574961491971093,0.0,0.0,0.08139929966575851,0.0,0.0,0.07364263229343537,0.0,0.0,0.0,0.0,0.0,0.0,0.08685775098220869,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04517961938491608,0.0,0.0,0.0,0.0,0.0,0.05806626611298402,0.0,0.0,0.0,0.0,0.06903440122086496,0.0,0.0,0.06989069243466063,0.07419634429955059,0.0,0.0,0.0,0.0,0.08954911259290882,0.0,0.0,0.0,0.0,0.0,0.0,0.13123601606073598,0.0,0.060432676733222813,0.0,0.0,0.0,0.08742962927547616,0.0,0.0,0.0,0.0,0.08626394925696332,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07771356631662375,0.0,0.0,0.08363555775038932,0.0,0.0,0.0,0.0,0.18418457778078545,0.0,0.0,0.0,0.052664844201076484,0.0,0.0,0.0,0.0,0.07020557520356624,0.0,0.06537546657238147,0.0,0.0,0.06550949862833554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13930992185601765,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07748050014843913,0.0,0.0,0.0,0.0,0.07568650442034819,0.0,0.0,0.10923129514942342,0.0,0.0,0.0,0.14380924145056795,0.0,0.0,0.0,0.0,0.05581414767160908,0.0,0.08030571954077256,0.0855819055399177,0.0,0.0,0.0,0.0,0.14546603802027516,0.13050649726871685,0.3956560046690797,0.2002155130804547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0598487375884167,0.0,0.0,0.0583985309278791,0.0,0.0,0.052939552585127725 fitness,yycglad,2018/04/18,"What's good 5 days push / pull workout I am trying to get volume in training. Hitting each muscles twice a week. It looks like Mon:push Tue:pull Wed:leg Thurs push Fri:pull Aim is to hit 15 sets for each muscle group with rep range of 10 to 12..any workout recommendation ? 34 yo guy ",-0.9281191222570512,0.8906984137931033,0.7077429467084642,99.37973354231977,107.9655172413793,2.7987460815047025,15.617554858934168,4.851557810540192,-1.0806413793103449,220,6,49,1,11,70,50,58,0.0,0.897,0.103,0.6597,0,0,0,0,0,0,10,0,0,0,0,2,2,0,0,1,0,2,0,0,0,0,3,6,0,0,0,0,0,0,1,0,0,0,1,0,1,2,3,0,0,0,2,0,3,0,0,0,1,0,2,1,2,7,4,2,7,0,0,1,0,2,1,0,0,3,16,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3077272718164392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2918362135138257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2364216048633083,0.0,0.0,0.3795500297838277,0.0,0.0,0.0,0.4480632575988752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22107708830621586,0.0,0.0,0.0,0.3800005506732917,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3072295330369511,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3629820712391992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,hannlbaI,2018/04/18,"Mixing calisthenics with weights? Hey guys, I've been really interested in starting some calisthenic style workouts (like the ones offered by the THENX guys). However, I'm also running a nice PPL routine that I really like. Is there any way of incorporating some full body calisthenic workouts into my week without compromising my PPL routine? I was thinking of doing the calisthenic stuff in the morning alongside cardio, and then doing my weight training in the evening. Would this work fine? What should I be cautious of? 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I’ve been doing a PPL routine combined with 5/3/1 for compounds for (I think) 2 months now. It’s going great, gains are good and strength is getting so much better. My only issue is that recently I’ve been trying to push my limits for PR’s. When I went to deadlift 245 about a week ago, I succeeded in the lift but halfway through I felt like I could’ve definitely passed out. Afterward I was disoriented for around 10 minutes. I’ve been going for 280 on the leg press after having done 260 for a while and I can do it for 3 sets and 12 reps, but I always see stars after pushing past the first rep. Is this dangerous/overtraining? I have a poor sleep schedule so it may have to do with that, I just have no clue. (Also I’m on accutane at the moment, so that may have something to do with it as well). I’m just curious if this is a normal thing to happen or if there’s a problem. 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Just wondering if there are any particulars that one might be more likely to run short on when not eating as much food, and ergo less variety of food. ",11.765,9.425722166666667,10.978333333333332,59.100000000000016,56.5,16.26666666666667,42.75,14.554592549557764,6.342174999999999,216,9,36,8,2,70,42,48,0.033,0.967,0.0,-0.128,0,0,0,0,0,0,5,0,0,0,0,5,2,1,0,1,0,5,4,1,0,0,9,7,6,0,2,4,0,0,1,0,2,0,0,0,0,2,1,3,1,1,0,0,1,1,1,0,1,0,1,1,1,5,4,3,6,0,0,1,0,0,3,0,4,3,28,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.370006176116712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.278374704823362,0.0,0.0,0.0,0.0,0.0,0.1796862252259597,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.657927022911433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2418102250275865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1329097151324203,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2886016824425753,0.0,0.0,0.0,0.0,0.19998779202562605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18434788062897808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2950262359047068,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,themonkeybutt,2018/04/18,How do I prevent recurring trapezius pull while going heavy on hexbar deadlifts? This is the second time I've pulled my right trap and I'm looking for advice on how to prevent it next time. Maybe my neck positioning or weight distribution is not optimal?,5.189042553191491,7.577494659574469,5.311648936170212,77.90875,70.48936170212768,8.104255319148937,30.89893617021277,8.841846274778883,2.784919148936171,207,9,35,4,4,65,39,47,0.102,0.852,0.047,-0.5529,0,0,0,0,0,0,3,0,0,0,0,2,0,0,0,1,0,3,2,1,2,0,7,6,5,0,0,2,0,1,0,0,0,0,0,0,0,2,1,1,2,0,0,0,3,1,0,0,1,0,2,3,0,4,6,0,11,0,0,1,0,0,3,0,1,5,20,5,0,0.0,0.0,0.0,0.0,0.0,0.35225386228511263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20486733388814085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3027098141107349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3621475052601418,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3833712809513127,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30784530963651763,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4203939676165393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.43896376063845655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheForsakenNinja,2018/04/18,Whats the most accurate TDEE calculator?? I don't know if im undereating but im always hungry.I tried to look up my TDEE buti get different results.One day I'm probably overeating and the next im undereating.Does anyone know what is the most accurate TDEE calculator???,1.7289218328840974,4.4764895471698125,4.951536388140166,73.04811320754719,87.49056603773585,9.066307277628033,26.439353099730464,9.23628265651192,3.352640970350405,218,10,39,8,7,79,36,53,0.0,1.0,0.0,0.0,1,0,0,0,0,0,8,0,0,0,0,0,0,0,0,3,0,2,0,0,0,0,7,7,3,0,1,2,0,0,0,0,0,0,0,0,0,2,1,0,0,2,0,0,0,1,0,0,0,0,1,2,0,4,7,2,5,0,0,1,0,0,3,0,3,2,18,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1954164475914956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16421462602798148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1514607079721407,0.0,0.0,0.0,0.0,0.2453713211246556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12270096031385752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7610443811231983,0.0,0.0,0.0,0.0,0.0,0.25813805170814513,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19721730809824065,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.249768750489649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2532111752623732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15944972018190715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DidiGreglorius,2018/04/18,"Any good ways to kick start leg strength? So, after a few years of being very inconsistent in the gym and neglecting legs, I've been lifting seriously (4-day split, focus on heavy weight and compound lifts) for about 5 weeks now. I'm motivated as hell and am convinced I'm in it for the long haul. I started out, due to neglecting legs, with a decent level of strength in upper body but little in lower. Over the 5 weeks my lifts have progressed as follows, while losing 10 pounds (decent gains, but keep in mind a lot of this was re-reaching past PRs, maybe surpassing them a little, not ""pure"" strength gains) Squat: 160x5 --> 200x5, Bench: 165x5 --> 215x5, OHP: 85x5 --> 135x5, Deadlift: 195x5 --> 235x5 Satisfied with my gains so far, but really unhappy with the balance between my squats/deads and bench/OHP. I thought of scaling back a lot on chest/shoulders, but my goal is to squat more to correct the imbalance, not bench less. Any tips you guys have I can use to propel my squat a few pounds? The leg day routine I've been using is: Squat 5x5 Leg Press 3x8 SLDL 3x8 Calf Raises 3x15, Superset with Goblet Squats 3x10 I deadlift, 3x5, on back day. Considering adding 3x8 squats on that day, not too heavy, to get them a little more work, but I'm open to any suggestions. 5'10, M, 19, 172 lbs ~16% BF",6.189495351925633,6.4658012828685285,5.650741035856572,84.3534555112882,66.05179282868525,8.765046480743692,29.083930942895087,8.447377352677275,1.843132058432936,1026,31,206,13,15,313,152,251,0.07,0.8340000000000001,0.096,0.7775,1,0,0,0,0,0,67,0,1,2,11,7,10,1,0,13,0,10,7,6,3,2,30,21,14,0,0,8,0,2,0,1,0,0,0,0,1,3,10,1,3,2,1,0,1,3,5,0,0,4,2,12,5,33,16,7,36,1,3,0,0,6,18,1,2,16,97,15,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2994658893013918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22574428656317666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16305015665554362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3786685991761353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07669150861251968,0.0,0.0,0.12312015390842992,0.0,0.0,0.0,0.14534478436928466,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13047334297687355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44136523313704107,0.0,0.129904178714445,0.0,0.1642200174937926,0.0,0.2495905410254756,0.0,0.0,0.0,0.0,0.14746988523578822,0.0,0.0,0.0,0.0,0.0,0.14821565317234803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14012728485383358,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0940371779079004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2077968718651545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11653454755937907,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2535581721869076,0.0,0.12111679483485985,0.0,0.11651475370304422,0.2354915292849496,0.17875019008490148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10686457863004843,0.0,0.0,0.0,0.0,0.0,0.094527691106519 fitness,Kedu17,2018/04/18,"How do I stop comfort eating and eating out of boredom?? I’ve had the biggest sweet tooth for as long as I can remember, but it’s only helped me become skinny-fat. I find my self reaching for sugar/fat filled treats when I’m bored or when I’m stressed/anxious/sad (which is often lol). I’ve tried keeping junk food out of my dorm, but my cravings become so strong that I just have to buy a candy bar or cookies from a store. I genuinely believe I have an addiction to sugar, but I don’t wanna end up diabetic and I would love to change the relationship I have with food, where is a good place to start?",4.167459999999998,4.507927456000004,5.324550000000002,84.71802500000003,70.44,7.85,27.625,7.6454224807358475,1.4518999999999995,472,15,100,5,8,157,85,125,0.048,0.7709999999999999,0.18,0.959,0,0,0,0,0,0,16,0,0,0,1,7,7,0,0,6,1,10,10,1,1,0,19,15,13,0,2,6,0,0,0,0,1,2,0,1,1,3,5,6,2,2,1,2,1,1,1,0,0,1,2,13,6,16,13,0,13,0,0,0,1,4,6,0,3,6,62,16,1,0.0,0.0,0.0,0.1918479098916664,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19881117909072266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3887197342324432,0.0,0.19827305656022454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18616712957791565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3601499571325555,0.0,0.0,0.1558690803184849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16084566267113407,0.0,0.4255997132502693,0.0,0.0,0.0,0.0,0.0,0.0,0.1476065478072784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1179579805212294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15642215450782254,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15573979366562574,0.0,0.0,0.0,0.0,0.1588319123384585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1338433251869017,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18386522345351608,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1889403389964799,0.1993549151391316,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1835890933243137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12456197432947952,0.0,0.0,0.1471300237091924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11948119403878077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.125013576242837,0.0,0.0,0.0 fitness,Zero_Gravvity,2018/04/18,"Is exercise useless when cutting? My body type currently is of the kind where if I bulk it just makes me look fatter. Cardio, while good for cardiovascular fitness, is pretty useless for weight loss compared to dieting. I want my man tits to go away, that is my ultimate goal. I must accomplish that before I accomplish any other fitness goal. Therefore, what is the point of going to the gym? Can’t I just diet then bulk when I’m at my weight goal?",2.7902196382428954,5.374330709302331,4.052945736434111,83.02448320413441,79.11627906976744,7.078036175710594,25.834625322997407,8.167268648758528,1.9375726098191213,355,14,65,7,9,116,58,86,0.115,0.67,0.215,0.8702,1,0,0,0,0,0,11,0,0,0,6,5,6,1,0,3,0,7,8,2,2,1,7,13,5,0,3,3,0,2,0,0,1,2,0,0,1,5,0,4,0,0,2,0,2,1,4,0,0,0,3,10,2,9,12,0,13,0,3,1,1,1,6,1,1,5,42,15,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17139769087212398,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23680242991176434,0.0,0.0,0.0,0.0,0.21446978884310056,0.0,0.0,0.0,0.0,0.2799626402755885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2864833694626349,0.21140147342611545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26246370498836524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2116524041924657,0.0,0.0,0.0,0.0,0.0,0.16824047113300453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23826183552545566,0.0,0.0,0.2564180547784277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1486613250343677,0.0,0.0,0.6138402586346843,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,chicity1,2018/04/18,"Romanian Deadlift Question I just started the PPL program recommended on this sub, and as a beginner I’m really tryna focus on having correct form. Today was the first time I ever Romanian deadlifted, which to my knowledge works your glutes and hamstrings. However, after finishing my lifts, I felt my lower back being worked a ton. Is that normal? If not, are there any explanations as to what I may be doing wrong? Thank you!",4.928571428571427,7.548783415584418,6.4766233766233805,68.22064935064938,71.98701298701299,9.075324675324676,30.48051948051948,9.606745405546679,3.5866675324675334,341,15,51,9,7,116,64,77,0.078,0.866,0.056,-0.3923,2,0,0,0,0,0,11,0,2,0,3,4,2,0,0,4,0,8,0,0,0,2,12,12,5,0,2,3,0,1,0,0,1,0,0,0,0,4,2,0,0,3,0,0,0,1,1,0,1,2,1,9,1,7,7,2,11,0,0,0,0,3,2,0,3,9,43,13,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19594056144672806,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2215567640563378,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2606331149221696,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2766532054845525,0.0,0.0,0.24508608398584555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2823095107232749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3227752992467536,0.0,0.0,0.0,0.18458560484926206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2039422711971437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2652744807146084,0.0,0.0,0.0,0.0,0.0,0.0,0.1680128760071035,0.0,0.2731167293401305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4195290271834453,0.0,0.0,0.0,0.3150285910097883,0.0,0.0 fitness,Tityfan808,2018/04/18,"Butt wink during squats Has anyone here spent quite a lot of time with squats with a butt wink, but found no issues whatsoever? If I try to break below parallel, my hip bones will cause inevitable butt wink and there is nothing to do about, no stretches in the world will fix it. After parallel, my hip bones collide with my leg bones (wide or narrow stance doesn’t change it) so in order to go below parallel, my hips have to tilt back causing rounding in my low back, which I don’t find much pain in that depth, but I do find working that low in the squats will put fatigue in my low back muscles quite a bit, as if I were deadlifting. Anyways, I’ve seen some people lift heavy as shit with butt wink, but I’m curious if they do get away with it in the long term, or if they ended up with issues later down the line",7.104036144578313,5.442608048192773,6.790451807228916,83.33640060240965,64.90361445783131,9.74578313253012,30.388554216867472,8.07648339933343,1.8254843373493976,640,16,138,6,8,201,98,166,0.154,0.83,0.017,-0.9716,0,0,0,0,0,0,16,0,0,2,3,8,6,1,0,7,0,12,14,12,2,0,23,18,13,0,4,9,0,1,0,0,3,2,0,0,0,6,7,0,0,3,0,1,2,4,6,0,0,4,2,12,0,27,11,5,33,0,4,2,4,2,20,5,8,9,86,18,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11652564111966734,0.0,0.0,0.0,0.0,0.0,0.1565732767612373,0.3844309746881912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18193877279612475,0.0,0.0,0.0,0.0,0.0,0.0,0.3423911653302475,0.1762937335848212,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14760254499319406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3046303874105895,0.0,0.0,0.1827232586601831,0.0,0.0,0.08706781126874062,0.0,0.09471110560621936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3478788636261397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14748011507343914,0.0,0.0,0.0,0.14167997548636954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12250701573951688,0.0,0.0,0.0,0.0,0.0,0.0,0.15990528802217607,0.0,0.0,0.0,0.0,0.0,0.1773274810506119,0.0,0.0,0.0,0.0,0.11553421238791099,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16752940313309772,0.0,0.35450583930144186,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1710639568875447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09717502714436516,0.0,0.0,0.0,0.0,0.11314449461634644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12132327465984445,0.0,0.0,0.0,0.0,0.0,0.0 fitness,cbkfirebird,2018/04/18,"Questions regarding weight loss in conjunction w/ taking pre-workout Context: I am currently taking a pre-workout called 'EnduraLean'. It is supposed to work simultaneously as a pre-workout while enabling accelerated fat loss. It is labeled as an 'Endurance Enhancing Fat Loss Powder'. I haven't seen much in the way of my weight declining (I do believe I have increased muscle mass and lost fat at a similar rate in the time that I have been using it, roughly two months). I have lost about 10 pounds in the 2 months I have been working out, but my weight was stagnant until I made considerable changes in my diet a few weeks ago. I also have a Case of C4 Ultimate, which I was taking prior to Enduralean. My question is this.. My understanding is that C4 Ultimate is not the ideal pre-workout to take during weight loss. I do want to lose weight in the long run (get to 170-180 in lean muscle). Would it be a better ideally to continue taking the Enduralean and see what I am perceiving as a less accelerated method of gaining muscle, or to go back to C4 Ultimate once the Enduralean Case is empty? I am not currently as worried about the number I see on the scale as I am in seeing physical change with my body. I am wondering if transforming fat to muscle would be quicker if I stick with Enduralean, or use a pre workout like C4, which has a considerably different composition. I am definitely new to taking supplements and in learning how to get to the body I want in general, so any constructive criticism, tips, etc. are greatly appreciated. Thank you!",6.2494411285946825,7.2617986357388356,7.130236932537532,71.22143244709716,66.07903780068729,10.250027129679873,35.247060951347436,10.307518312809881,3.8722261168384886,1237,58,213,30,19,413,150,291,0.084,0.797,0.119,0.9056,3,0,1,0,0,0,36,0,1,0,14,6,13,0,0,20,0,30,12,6,4,0,32,53,18,0,8,7,0,6,1,0,2,4,0,0,0,10,6,10,0,8,1,0,3,3,7,0,1,8,10,26,6,38,41,5,32,0,7,4,0,4,14,0,7,15,144,36,3,0.0,0.0,0.0,0.0,0.0,0.0,0.08215533446667812,0.0,0.0,0.0,0.0,0.0741162585563948,0.0,0.0,0.0,0.06302565980204293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07126529155145185,0.0,0.0,0.0,0.0,0.1044187578729026,0.0,0.08196803465487172,0.0,0.2058934403784399,0.0,0.0,0.09463676487668517,0.0,0.0,0.0,0.19608655623246565,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0968309995423318,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10336283279041082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09684307503857628,0.0,0.05267224806478297,0.0,0.0,0.10218015959544592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0452788252252312,0.0,0.0,0.08201898981169553,0.0,0.10368534773086634,0.2023425984965244,0.0,0.0,0.08769617054642394,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14795277528146705,0.0,0.06813055218188031,0.0,0.0,0.08951103751513441,0.0,0.0,0.0,0.0,0.0,0.0,0.09870130315037463,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20764589069894396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2215621691428236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4181034967737565,0.0,0.0,0.08532740261759465,0.0,0.0,0.0,0.0,0.0,0.0,0.05404252334178127,0.0,0.0,0.0,0.0,0.0,0.0,0.09053501038566812,0.09648327355995916,0.0,0.16009173336128862,0.0,0.0,0.10933027218350737,0.07356516542773499,0.07434240196237478,0.5642970905362383,0.0,0.0,0.0,0.0,0.0,0.0,0.10050763677491746,0.13494446248963415,0.0941211607576124,0.0,0.1316745963873455,0.0,0.0,0.0 fitness,NiftyFetus,2018/04/18,"Track meet in a little more than a month. What can I do to prepare? Title pretty much says it all. I was a “Track star” in high school (~3 years ago) the current university I am at doesn’t have a track team but they do have a schedule of track meets. I want to get back to where I was, how can I do that in a month? Even if I physically can’t I still want to train as hard as possible to not look like a fool. Helppp! EDIT: oops, probably should have mentioned that my event is the 100m dash.",0.5327358490566034,2.2093028396226413,2.347773584905664,97.10996226415094,81.9245283018868,5.749433962264153,18.147169811320754,6.742157984588678,-0.2934347169811322,375,8,94,4,10,124,72,106,0.045,0.863,0.092,0.5417,1,0,0,0,0,0,14,0,0,1,1,5,2,0,0,9,0,15,0,0,1,1,8,19,5,0,4,3,0,1,1,0,1,0,1,0,0,4,0,0,0,0,1,0,0,3,1,0,0,2,3,10,1,13,16,3,16,0,0,1,0,6,7,0,1,10,62,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.21749391027003864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1886641570712156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1620557861094837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12818874884659925,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21979140992568352,0.0,0.0,0.0,0.0,0.0,0.0,0.2592328242054886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.119868890006935,0.24591187057436795,0.0,0.0,0.20603783304826004,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3916827536539601,0.0,0.1803654053517873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2766028133420266,0.0,0.24961597087720655,0.2645360204829201,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19511749546429494,0.0,0.2483140790221921,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19594217728646854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2894354768614956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15800167024389905 fitness,Scootmcpoot,2018/04/18,"I’ve fallen in love with sprinting, what other workouts are similar? See, my brain runs a mile a minute and while sprinting, I can ONLY focus on the intensity and it calms me down. I find working out boring and eventually I think too much and quit (if that makes sense?) What types of workouts do you recommend for people like that, maybe circuit training? Thanks a bunch. ",4.388695652173915,6.679667217391309,4.6283333333333365,82.36250000000003,72.47826086956522,6.918840579710146,27.44202898550725,7.793537801064563,1.772872463768116,294,11,52,4,6,92,57,69,0.064,0.736,0.2,0.879,0,0,0,0,0,0,11,0,1,0,2,1,5,0,0,4,0,3,2,1,1,0,10,8,6,0,1,1,0,0,1,0,0,0,0,0,0,6,6,0,0,2,2,0,2,0,1,0,0,0,1,6,4,7,8,2,8,0,0,1,1,2,5,0,1,2,35,12,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35762899174229645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29280428608029024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1565122751881772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2891384444361262,0.0,0.21384355440237515,0.0,0.3218458333342413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2355023055207473,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2436490896126355,0.0,0.0,0.0,0.0,0.0,0.22209808327818156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3407435156757591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2552863582161986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2949455038452617,0.0,0.0,0.0,0.20527448847076715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.233226731736506,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dgray11,2018/04/18,"I can't lift for a few months, what should I be doing in the mean time? It's been a pretty rough day for me, I just found out that a rotator cuff injury is more severe than I had thought. I have not yet been to a doctor, but a trainer said I probably won't be able to lift for a couple months while this recovers. It really messed with me psychologically; lifting was my favorite hobby, and some of the best parts of my week, and now I can't. I'm also mourning all of the lifting progress I've made in the last 7 months, and how much of it I'm going to lose. To people who have been in a similar situation, how did you get through not being able to lift? What can I be doing to preserve as much progress as I can? I'm still able to do some cardio, maybe even some limited legs and abs. I'm also 5'10 and 190lbs, so I definitely have some weight I could lose. Any help you can give is appreciated. Don't take the gym for granite. ",3.3850449043342437,3.7663936192893424,4.9951269035533015,86.24064818430305,72.1979695431472,8.091995314330338,25.30613041780555,8.139509932561175,1.2022763764154627,721,20,166,10,13,245,113,197,0.08199999999999999,0.7440000000000001,0.174,0.9714,0,0,0,0,0,0,21,0,2,0,6,10,5,0,0,12,0,27,4,1,3,1,25,40,14,1,2,4,0,2,0,0,2,2,1,0,0,8,7,1,1,3,1,0,1,6,4,0,0,10,3,17,1,24,23,11,16,0,3,0,0,6,4,0,4,11,118,25,1,0.4298275870841558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2291553107325129,0.0,0.0,0.0,0.0974324995444112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15035917813001926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11439411763253865,0.15853201655241714,0.0,0.09240107830673433,0.0,0.0,0.0,0.0,0.0,0.0,0.14664891624499454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0946323558228548,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15709458785360855,0.0,0.0,0.07485572459068181,0.1374432626150789,0.08142697437351906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0960347904152768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11678895059914232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3205780828722809,0.0,0.0,0.0,0.13557108523176611,0.0,0.0,0.14393986132680586,0.15606941686987946,0.0,0.0,0.0,0.0,0.0,0.0,0.3430842792161927,0.0,0.21064848873526165,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15515379680651828,0.0,0.09932944284790793,0.0,0.0,0.0,0.0,0.0,0.0,0.14576306062383046,0.15447561249919914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09178618621683507,0.0,0.0,0.0,0.0,0.0,0.13628815494802238,0.0,0.0,0.0,0.0,0.0,0.0,0.16186094261553927,0.0,0.0,0.16104807231750784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11442028875877865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10772561759468563,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11374503064581185,0.08354530753688766,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1149272545195112,0.17447140161411667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,GeneralSkyKiller,2018/04/18,"Does dumbell press increase bench press? So my bench press has been the same for about a month now, 100 pounds (Still weak af). I looked up ways to increase my bench press and found a few sites saying that switching to dumbbell press will improve my bench press but all these sites provided no source or research on that. How true is it?",6.2195312499999975,6.8799943906250025,4.293749999999998,92.77625,66.03125,7.025,28.5,5.985473137389443,0.9136374999999995,267,8,55,1,4,74,49,64,0.08900000000000001,0.777,0.134,0.4871,0,0,0,0,0,0,7,0,0,0,0,5,2,0,0,3,0,4,1,0,1,2,8,6,5,0,0,2,0,6,0,0,1,1,1,0,0,4,1,0,0,1,0,0,2,1,1,0,0,2,8,4,1,6,3,5,10,0,0,1,0,1,4,0,1,3,32,8,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3833724132765788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4803391913261881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3678822914269909,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3496764327086028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3483839364204889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34985641278053864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34773264062740245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Journeyman3000,2018/04/18,"Deadlifting Advice I am deadlifting. For a long while I was doing high reps. Starting with 70kg and doing up to 8X10 with around a 90 second rest. Then moving up. I got up to 110 kg at around 6X10. At the end of the last set, I was completely done. The good thing is my weightloss has been great. Im melting fat. So I've noticed that my endurance has gone well up. And, I still like doing that last set on a high rep. But then I packed on 120kg and that's where the trouble started. I found my reps went way down. I was completely boned shortly after the second set. I even got a little back twinge. So I felt I needed to stop. Then I changed it back down to 100kg and high reps again. No problems. I was hoisting that thing up like it was air. Still I had a good puff going, and the heart rate was up. all good things. So I know I could pick up around 170kg at my heaviest. I've done it in the past but that was after some time building up to it. I'm feeling like because of the higher weight that my fat lost progress is gonna go down also. and I don't wanna kill my back. But I just can't push through the higher reps on the heavier weight. 110kg x6X10 is fine. 120kg X 2 x 10 is just a killer. Even 120 X 5 X 6 is harsh. So my question is, should I be pulling up heavy or sticking to lighter but more reps. I can't really find a good article on google, so I'm coming to reddit. Am I not helping myself with lighter reps. Will heavier reps burn fat or no? should i just be doing 1 rep max, or deads for intense cardio? Or should I just quit my bitching like a girl and get the job done? Thoughts welcome.",0.08460631151382357,2.056555326589596,1.7668536166224025,99.05089282924546,85.32947976878613,4.549789095453835,19.177940946727073,5.6139094711885065,-0.4523789095453838,1237,34,297,7,37,402,166,346,0.08199999999999999,0.789,0.129,0.9313,1,0,0,0,0,0,41,0,0,0,3,24,17,2,0,19,0,36,8,5,1,1,45,56,25,2,7,13,0,4,4,0,5,4,0,0,1,13,14,5,1,7,0,0,8,6,5,1,2,20,4,32,12,41,28,4,63,0,1,0,0,4,30,1,6,25,189,45,1,0.0,0.0,0.0,0.0,0.0,0.095523318911251,0.0,0.0,0.0,0.0,0.0,0.07817321772874038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2610632821171933,0.0,0.0,0.0,0.2254985853899313,0.0,0.05958945789539076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10340994912995954,0.08420574661280578,0.20498479057236407,0.0,0.0,0.07804799492527577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30010646132228697,0.0,0.0,0.0,0.0,0.0,0.0,0.08658034156304774,0.0,0.0,0.12913016473022218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04942696709203884,0.06983492259074926,0.09385842456833206,0.0,0.08934467557354295,0.0,0.0,0.10718136429857117,0.0,0.0,0.051072024802432316,0.0,0.11111081958076624,0.3279630648999449,0.15636436594588896,0.1077732743016754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11583804082663145,0.06552192534111081,0.3098449438008973,0.0,0.0,0.0,0.0,0.0,0.0,0.10559025620515344,0.0,0.0970049910183028,0.0,0.10814945875251276,0.0,0.05372261531436858,0.15936384863722047,0.0,0.0,0.0,0.0,0.0,0.19102914970486906,0.09797441090727856,0.0,0.08650852691872432,0.0,0.0,0.10670919118260813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10389620669325468,0.0,0.07248277679620081,0.0,0.0,0.0,0.0,0.0,0.0,0.11129269316207573,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09331651309287448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09353663328322866,0.0,0.0,0.10950598249462117,0.1039725861577421,0.0,0.0,0.0626232182591204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13838046982990948,0.0,0.15613170154570233,0.08172607216833941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19482869475750555,0.0,0.0,0.07760514052948553,0.057000690888802184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07759195898774826,0.0,0.2380741833513828,0.08789188785623887,0.09061821777911384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Nodicalx,2018/04/19,"Your SBD size vs Chart I lost my Rehband knee sleeves and invested in some SBD knee sleeves. How I lost my rehbands is beyond me. My rehbands treated me well and felt great but I really wanted to see what this SBD hype is all about. I bought some SBD Knee Sleeves at an XXL. Which was the standard fit verging on tight tight fit. They are not nearly as tight as I expected. I am able to pull these on my knees no problem. They are too big to fit around my calves. I will be sending these back but I don't know whether or not to get one size or two sizes less. My Measurements: 42CM at the knee joint. 39CM at the biggest part of my calves. Should I go two sizes smaller? I don't want them to be impossible to get on (like needing someone else's assistance) but I want them to be tight. I want to be able to use them when I Deadlift as well which I can't do with the XXL I have now. What did you guys do when you bought them? One size down or two?? Thanks",0.2329980532121993,2.402293502487563,1.3207484317542717,101.15881245944193,86.61194029850746,4.689682024659311,19.684404066623408,6.046907544983943,-0.3286930131948949,738,22,179,6,23,230,108,201,0.067,0.828,0.105,0.8924,0,0,0,0,0,0,20,0,3,6,2,11,9,0,0,5,0,19,5,5,2,1,34,36,15,0,8,10,0,5,1,0,2,0,0,0,1,7,4,0,4,2,0,3,3,6,3,2,5,7,6,33,6,26,23,5,24,0,2,1,0,11,17,0,5,5,120,40,0,0.31181052899489625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13878873923826487,0.0,0.0,0.0,0.11988152494088185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13023884316102713,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14969350312788413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16290813189484885,0.0,0.08860455465213002,0.0,0.0,0.17188610450237027,0.0,0.1543707232432408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08568145609289189,0.0,0.0,0.0,0.0,0.0,0.0,0.07616743715436047,0.0,0.0,0.0,0.0,0.0,0.3403780261075738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1156017781564244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2112908841668592,0.0,0.0,0.0,0.0,0.16883020859362066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14918028265817465,0.0,0.0,0.0,0.0,0.0,0.0,0.09987690461952102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12423631068182622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13209802467698178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14353662101636974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4568903684791573,0.0,0.0,0.13465209155795094,0.0,0.0,0.3678278574668519,0.0,0.0,0.0,0.2803551125055357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dan18899,2018/04/19,Resistance on recumbent bike broke. Will this still be effective cardio? I have a recumbent bike at home for days when I can't make it to the gym. The resistance recently stopped working so I was wondering if it's still an effective way to burn calories or if I'm just wasting my time. I've been searching but can't find an answer.,3.0527272727272714,5.207024575757579,4.433333333333334,82.87000000000003,75.96969696969697,9.248484848484848,30.696969696969692,9.725611199111238,3.2879878787878787,266,13,52,8,6,88,50,66,0.085,0.848,0.067,-0.0258,0,0,0,0,0,0,5,0,0,0,3,5,1,0,0,5,0,7,1,0,3,0,12,10,6,0,2,5,0,0,0,0,1,1,0,1,0,3,0,0,1,5,3,0,0,2,1,0,0,2,0,4,0,5,6,0,10,0,1,0,0,0,2,0,4,7,33,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2081020034647276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2949238132083889,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32367450232377776,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2153915072031774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3186077218106177,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5153855726373943,0.2697750558463956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18815739163550446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.256128485240726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34993286037768234,0.23491499385701936,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Sirryanrob,2018/04/19,"Olympic lifting program references Hi y’all I’m gonna be short before I️ have class. 21 y/o male. 6’ 187lbs. C&J 185lbs. Power Clean 195. Bench 225x1. DL 315x3. Squat 225x3(needs more work obviously) Relatively new to OL, self taught for 5 months after introduced some fundamentals in hs. I’m looking for more advice on increasing my lifts within a designated program. As well as proper sources for improving snatch form and mobility. In the past I’ve basically just combined simple Olympic accessory movements like hanging cleans, OHP, ‘muscle’ cleans and other, with other fitness forms such as CrossFit, bodybuilding workouts and 531. Some of my goals include increase strength, explosiveness and cardio for rugby, feeling healthy, and gaining muscle mass as I️ just finished a 13lb clean cut from 200lbs in February I️ hope to get back to 200 in a very clean bulk without supplements. Appreciate any honest help ",5.826249999999997,9.085135585987267,5.448339968152869,73.47786027070066,72.12101910828025,8.001433121019106,34.653264331210195,8.841846274778883,3.6683888535031848,745,39,110,16,16,229,124,157,0.025,0.748,0.226,0.9844,1,0,0,0,0,0,25,0,1,0,5,5,6,1,0,4,0,2,1,0,0,1,15,10,9,0,1,3,0,1,1,0,1,1,0,5,2,2,6,0,0,2,1,0,4,1,1,1,0,1,2,3,5,22,7,8,19,0,0,1,0,5,9,0,3,7,49,5,6,0.0,0.0,0.0,0.0,0.0,0.2622662038861837,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2907989029032367,0.0,0.18251343068462475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20637424329469486,0.0,0.0,0.0,0.22837890487781146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13570532490480214,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14022195022515396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17989520073619505,0.0,0.0,0.26657040772479323,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13112109821908766,0.0,0.0,0.0,0.22537880297720175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21422519558499412,0.0,0.0,0.1990067235324057,0.0,0.2592113528416846,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25620725837113856,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2799878113427813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22144867774828766,0.0,0.0,0.0,0.0,0.2413135561366149,0.0,0.0,0.0,0.0,0.25871700351314525,0.0,0.19539007507603634,0.0,0.0,0.0,0.0,0.0,0.0 fitness,A_complete_idiot,2018/04/19,"Going to try adding this to my cardio days. Wondering what you all think of it https://www.menshealth.com/fitness/a19538914/lose-belly-fat-two-exercises/ Quick background. I've been working out for about 6 weeks now. Have definitely seen results: down about 15 pounds, I'm stronger and have more stamina... however no matter what I do I can't engage my abs. If I spend 10-15 minutes working my core, there is no burn the next day. Yesterday I did over 200 reps of various core exercises (sit-ups, leg lifts etc) and got nothing out of it. I feel like this is something like this could help. Just wanted to get your thoughts.",5.216472060050041,8.2930044587156,4.404820683903253,81.13140116763971,73.22018348623853,6.532443703085907,25.505421184320262,7.686295010490155,1.3773045871559637,502,17,89,7,11,149,83,109,0.063,0.809,0.128,0.73,1,0,1,0,0,0,32,0,2,0,2,6,3,0,0,1,0,9,3,1,1,1,15,19,3,0,3,2,0,1,2,0,0,2,0,0,0,7,4,0,0,4,1,1,1,3,0,0,0,5,2,10,3,13,13,4,12,0,0,1,0,3,4,0,2,9,53,17,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19036958467160656,0.0,0.0,0.3075395005356141,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2659161510708317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12055903813925367,0.17033679368577015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12457155573676873,0.0,0.13550713632274355,0.0,0.19069688741560464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1598168117709298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23297292854418314,0.0,0.0,0.0,0.0,0.2667458683813341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2535765143429806,0.0,0.0,0.22878317726369884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18355759939188454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15277842800810654,0.0,0.18928940307978864,0.0,0.0,0.0,0.0,0.0,0.16188055622421527,0.0,0.2329146836342134,0.0,0.0,0.0,0.0,0.0,0.1406341350643682,0.0,0.19125680728275604,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2585707376906441,0.3471645571704451,0.0,0.0,0.0,0.0,0.0,0.0 fitness,whatinthejohn,2018/04/19,"I feel like I did a deload week incorrectly Hey guys, so i went through a deload week last week. I cut the weight 40%-50% on all my reps/sets, but kept the amount of routines and lifts the same. I usually work out 6 days a week doing a PPL. After my deload week, it felt like my strength was relatively the same, if not weaker. I had a conception that after a deload week, I should be able to lift what I was struggling on easier or be able to lift like 5-10 lbs more. Is this a misconception? Or am I doing something about the deload week incorrectly? Thanks in advance for the help and input",3.330916666666667,4.568577591666671,4.655000000000001,85.4366666666667,73.08333333333334,7.666666666666668,23.333333333333336,8.167268648758528,1.1095833333333336,461,12,98,7,9,153,75,120,0.043,0.738,0.22,0.9715,0,0,1,0,0,0,17,0,0,0,3,2,7,1,1,13,0,11,1,0,0,1,15,16,7,0,2,5,0,3,3,0,1,0,0,0,1,4,3,1,1,2,0,0,2,1,2,0,0,7,3,12,5,12,6,5,18,0,0,0,0,3,4,0,3,15,64,16,1,0.2872055465129896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09261190878941636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07260987693903967,0.1025898499076307,0.13788118224831206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1421893227197794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0962539118972828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11705542661087252,0.0,0.0,0.0,0.0,0.0,0.21047118407059906,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11055243064958306,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15012479811253013,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13221013997352574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15815816669503807,0.0,0.0,0.0,0.8063263790442479,0.17486949101405214,0.0,0.13312120950339176,0.0,0.0,0.0,0.0,0.0,0.10454452923150316,0.0,0.0,0.0,0.0,0.0,0.0 fitness,fuckusnowman,2018/04/19,"Why the hate for dumbbells? Was reading the wiki and noticed that, while there are some dumbbell routines for beginners, they go to great lengths to stress that they should only be followed as a last resort when you have no other options, will not benefit you as much as barbells and if you get the option to do barbells then you should immediately abandon them for that. Don't get me wrong, I can see that they have some advantages, mostly around progression due to a wider and heavier range of weights and the ability to move up in smaller increments, although dumbbells seem to have their advantages too. Obviously over time you'll outgrow the weights available in pretty much any gym but, as a beginner, if I'm lifting 40kg as a bench press what difference does it make if the weights are attached by a bar? It's the same weight lifted in the same way, right? I ask because I've recently started weight training and for a few reasons I have to use dumbells at the mo. Just want to understand what I'm missing about them.",9.304581901489119,7.740185701030931,8.326975945017184,73.75508018327606,60.54639175257732,11.302634593356245,42.68957617411226,9.994966539143718,4.255326002290951,822,41,149,13,9,255,125,194,0.086,0.846,0.068,-0.3513,1,0,0,0,0,0,16,0,5,6,3,6,9,1,1,15,0,15,6,0,3,1,29,31,18,0,6,6,0,6,0,0,4,0,1,0,0,9,6,6,1,3,3,0,3,3,5,0,0,1,8,15,4,27,25,8,22,0,2,1,0,12,8,0,9,10,106,24,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0846468562796369,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1108086006996027,0.11636675551428875,0.0,0.0,0.0,0.0,0.0758784352087322,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13004924863012166,0.0,0.0,0.10892838094421224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13006546667207985,0.0,0.07074166658260904,0.0,0.0,0.13723345873843135,0.0,0.0,0.0,0.0,0.0,0.12289269399016912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10146324442707236,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08308762450620613,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13229658175186992,0.1830060034882805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1417149224973412,0.0,0.0,0.0,0.09466838561297676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12663520797679378,0.0,0.0,0.0,0.0,0.0,0.0,0.1245080784664082,0.0,0.0,0.12798040813864306,0.12290344730076655,0.0,0.0,0.10630045229766716,0.0,0.0,0.0,0.0,0.09918997620621643,0.1133168133004288,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08810361668817003,0.0,0.0,0.0,0.14258499768902902,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07258202009576424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12958223390394438,0.0,0.10750591098890562,0.0,0.0,0.07341822255886128,0.09880198009362767,0.0,0.75788139103448,0.0,0.0,0.11231877976622512,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13609320944215025,0.0,0.0 fitness,kingdomart,2018/04/19,"What is the best way to approach increasing your fitness when on a fast? I was just curious what the best approach to excercising when on a fast. I have heard ta couple of different stories First off I am referring to fasting where you don't eat for 17-18 hours and then you are allowed to eat after. After 17-18 hours you eat the full amount of calories you would have eaten in the day. The next 24 hours after that you eat a regular diet. One person has told me that fasting is extremely stressful on the body. Meaning you shouldn't workout while you are fasting. Another person told me that fasting is natural and actually can be good for you and repair your body. That fasting actually helps you stay/look young longer. Also, I have heard that fasting before working out is a great way to lose weight. Since your body does not have any 'calories' to run off of it forces the body to burn fat instead. They say you would do something like fast for 17 hours then eat a bunch of super high protein foods like shrimp. That don't have much else. Then you do a very light cutting resistance training with very light cardio. When you are done you either do another protein load up. Wait 2-3 hours and then you eat your full calories worth of food. They said the downside is muscle loss, but they also said that is why you are eating the protein before and after you workout. In hopes that the body burns the protein to feed the muscles, but at the same time has to burn the fat to produce energy for the workout. On top of that if you eat 300 calories worth of shrimp. You try and burn 300 calories during your workout. So, all of the calories/protein is burned up during the workout feeding the muscles. So, I'm not exactly sure what is right here. I have tried researching it myself and have found a lot of varying advice. Some science based papers say fasting does help and is fine. I've found another scientist saying the exact opposite though. That the health benefits aren't from fasting, but are from the weight loss associated with fasting.",4.910279566099304,6.471539879795397,4.999222153629071,83.23491048593354,69.63938618925832,7.541441044183791,29.851045065702444,7.990435384864732,2.0325908986683134,1627,64,300,21,29,508,179,391,0.035,0.855,0.11,0.9772,2,0,1,0,0,0,37,0,23,3,10,12,16,1,1,28,0,37,25,7,2,4,37,50,25,0,5,8,0,2,2,0,3,4,7,0,2,15,11,18,1,4,5,2,4,6,5,0,2,11,11,34,11,43,35,13,59,0,3,0,0,39,19,0,4,36,201,49,4,0.0,0.0,0.13190024760274974,0.0,0.0,0.06604018863974771,0.0,0.0,0.0,0.0,0.0,0.10809034075079696,0.0,0.0,0.0,0.04595796642151767,0.21259634497986704,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1150143307523902,0.0,0.1418459362528546,0.0,0.0,0.3753409265783035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07477801685802475,0.0,0.043584693751978223,0.0,0.0,0.0,0.0,0.07060863526865019,0.0,0.0,0.1182826414071728,0.06915968283494749,0.0,0.0,0.0,0.5532247259715565,0.05645595263327125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05748507575479767,0.16344045034121268,0.14819999132399206,0.0,0.0,0.0,0.0,0.0,0.05668443820766145,0.0,0.07450921352322919,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07183633212041703,0.0,0.0,0.09059736112365688,0.07140392095147073,0.0,0.06712401274378309,0.33277247902155643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06603414342167636,0.0,0.0,0.0,0.05675172188969575,0.07560678847925491,0.0,0.05745566079497351,0.0,0.0,0.0,0.0,0.0,0.0736164324375397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.049680426024716035,0.0,0.0,0.0,0.07187405000713436,0.0,0.0,0.0,0.0,0.0,0.0,0.04579520156524143,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11801970606995267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.057714519262820826,0.12857160553284994,0.1612313671898786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.055904393672141214,0.0,0.0,0.0,0.0,0.05202779962515503,0.0,0.0,0.0,0.07203324585011515,0.0,0.0,0.07741476558038428,0.0,0.0,0.0,0.0,0.06369508127159293,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06639881140520318,0.0,0.03940751244614755,0.0,0.0,0.1291546822051741,0.0,0.09176726183328457,0.0,0.0,0.0,0.0,0.0,0.0,0.11152418600504288,0.0,0.1072866325601449,0.0,0.1645929408439699,0.0,0.0,0.060982095920363175,0.0,0.0,0.0,0.0,0.04920038199796308,0.0,0.0,0.09601639551801028,0.0,0.0,0.0 fitness,Redd889,2018/04/19,"Common for whey protein? So i have been hitting the gym since the middle of January. I try for five times a week, but with college (full-time chem major) I sometimes cant make it. I was around 195 when I started going. Just lifting for about 45 minutes then elliptical for 60 minutes. My diet is fine, can do better but could be a lot worse, but maybe between 2000 and 2300 calories per day. Unfortunately, I haven't made it to the gym in about 10 days, been crazy busy at school and at a family thing. My diet is the same, Except for the whey protein. One scoop after work out. Is it common to drop about 15 lbs in two weeks just from no whey protein? Also, I do feel terrible when I take it, and just bought whey isolate. How common is a bloated feeling from whey? ",2.7404977375565602,4.512900928104578,3.8849673202614383,88.17158371040726,75.66666666666667,6.014881850175967,24.18753142282555,6.67199483983844,0.7497434891905477,594,19,121,5,13,193,101,153,0.142,0.797,0.061,-0.9324,0,0,0,0,0,0,23,0,0,0,2,12,3,0,0,9,0,15,2,0,3,0,21,24,12,0,1,7,0,2,0,0,0,0,0,0,0,5,6,2,0,2,2,1,1,3,1,0,3,5,2,10,2,23,16,3,22,0,0,0,0,0,7,0,1,13,83,15,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17717085455443576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1972235766047364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19594009504542412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1768870510761587,0.0,0.0,0.28575864906687043,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2088545571198372,0.0,0.22404138532757312,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12591012259260426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1883511227983652,0.0,0.20963288999591453,0.1478841748135537,0.0,0.22257348655109227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15012581030736802,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22421713707266014,0.0,0.0,0.0,0.0,0.0,0.18326575957561356,0.0,0.0,0.0,0.0,0.0,0.21911539898158156,0.0,0.15681192872527566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16657558287124508,0.0,0.0,0.0,0.0,0.0,0.14718581523103086,0.0,0.0,0.0,0.1291856905520403,0.0,0.0,0.0,0.0,0.1504156993695462,0.0,0.2164189810649796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3554228759478273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16128867135465158,0.0,0.2257750637624257,0.0,0.0,0.0,0.0 fitness,wjxm,2018/04/19,"Problem with people helping me with bench Didn’t know how to phrase it in the title but basically I started working out about 2 weeks ago seriously. I’ve been on and off for about a year and have run in to this problem everytime. When I’m benching and am having trouble pushing the bar up from too much weight or my arms are tired or whatever, and my spotter starts to help me by slightly pulling the bar up my arms but give out rather than push with him. It’s mainly when I’m trying to hit one more on reps my arms just give up and I can’t control it And I have energy left I’m not gassed or anything. Not a huge problem but just pretty annoying, hope any of you have suggestions. ",3.050793036750484,4.451247851063833,4.138168923275309,88.22454545454548,74.0354609929078,7.113088330109607,27.002578981302385,7.686295010490155,1.4015333333333326,541,20,115,7,11,176,92,141,0.16399999999999998,0.7340000000000001,0.102,-0.8663,0,0,0,0,0,0,7,0,1,0,2,11,7,1,0,5,0,9,7,3,2,0,29,19,15,0,5,11,0,1,0,0,0,1,0,0,0,4,11,3,1,1,2,0,4,4,6,0,1,2,1,11,1,24,16,3,23,0,0,0,0,7,12,0,4,7,78,15,1,0.0,0.0,0.0,0.0,0.0,0.0,0.1653423347617943,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12684276449265733,0.0,0.0,0.0,0.0,0.0,0.0,0.15349341758812793,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20920260613920194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3578617704052716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2500463061238459,0.0,0.0,0.1852604891646257,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10250875141974636,0.0,0.0,0.0,0.2026589489510524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13711665395180558,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12639353782011548,0.0,0.0,0.0,0.0,0.0,0.0,0.12931230529091714,0.0,0.0,0.0,0.0,0.0,0.0,0.18976203686542906,0.0,0.5354350360883852,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2640453950377197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2143819808654364,0.0,0.0,0.0,0.1266376004770899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14961835883273542,0.2271360686539284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13579174521078213,0.0,0.0,0.0,0.0,0.0,0.1201153863202588 fitness,rahulcopter,2018/04/19,"At what weight for deadlifts should you use a belt? Trying to avoid injurying my back. I've heard people say, even if your form is solid, you need a belt and some say you don't.",2.303693693693696,3.730482432432435,2.933513513513514,95.99774774774777,76.02702702702703,6.014414414414415,17.738738738738736,6.42735559955562,-0.4169207207207206,138,2,32,1,3,43,32,37,0.063,0.8909999999999999,0.046,-0.1531,0,1,0,0,0,0,5,0,4,0,0,2,1,0,1,2,0,3,1,0,1,0,7,6,2,0,3,1,0,1,0,0,1,0,3,0,0,1,1,1,1,0,0,0,0,1,1,0,0,1,4,5,0,3,4,2,2,0,0,0,0,7,1,0,2,1,20,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2850396671628295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.244838914034008,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2748638072913061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.256991519518014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5895791424101179,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2516758888607366,0.0,0.0,0.0,0.0,0.32015931878898285,0.0,0.0,0.0,0.0,0.0,0.4514036254276029,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,DarkGremio,2018/04/19,"Getting back to where I used to be (mostly cardio) Hello, Recently embarked on a new healthier lifestyle and diet. Unfortunately, work and family caught up with me and I ended up working on multiple projects at work, which cut into my workout time. I am currently doing the Keto diet and I have dropped about 15lbs+ since starting 2 weeks ago. I was waiting for my body to get out of the Keto flu phase and begin normalcy before focusing on cardio. Let me give you some back-history though. I was about 288lbs. at my peak ( I am 6’3). At my lowest weight I was 189lbs. and running about 8 miles a day 4 in morning 4 at night or late afternoon. I was able to eat whatever I wanted and was able to maintain my weight. Also, at the time I was active duty in the military (been out for 5 years). I am hoping to get back into the groove of things running wise. I just don’t know how to prep for that. I joined the military not being an avid runner, but it grew on me overtime. I am hoping to do like a ramp up workout possibly starting with an elliptical and slowly going towards running. I know I can easily run 1.5 miles right now, but my body will sore and shin splints kick in, due to excess weight. I am hoping for a ramp up with minimal fatigue ( I know having some fatigue is going to happen). So, I am just looking for some advice, or some method that worked for someone else. Thanks! ",3.668461538461538,5.141124564102562,5.1268864468864495,81.45978021978024,72.58974358974359,7.690842490842491,26.919413919413923,8.269060116576782,1.8653765567765568,1078,38,204,17,21,362,153,273,0.062,0.8490000000000001,0.08900000000000001,0.8792,2,0,1,0,0,0,39,0,1,0,4,13,9,1,0,12,0,24,14,2,2,0,39,46,17,0,4,7,0,3,1,0,1,6,0,0,0,5,16,6,2,3,3,0,9,2,3,0,0,8,4,30,6,45,34,5,55,0,2,1,0,3,25,0,10,21,145,35,6,0.2274911361919044,0.0,0.0,0.0,0.0,0.11115085270163053,0.10082858310220247,0.0,0.0,0.0,0.0,0.09096228971119112,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2623899623126491,0.0,0.0,0.0,0.09678910069270492,0.0,0.0,0.0,0.0,0.2526913681036263,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07335648148582144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1163901127743646,0.09501982663166017,0.0,0.10074481185973218,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10722919850454317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1782820939648243,0.10911511352610603,0.12928845523315008,0.0,0.0,0.0,0.0,0.0,0.10058483021674317,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3389250427762757,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1875347685658279,0.0,0.1283099552204489,0.0,0.0,0.11631254987612916,0.0,0.055570339061111536,0.0,0.0,0.0,0.0955176296472428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1098561784605686,0.0,0.10674251032195166,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12823103744252975,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11231002612717167,0.0,0.0,0.09713809365871796,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09409150934323968,0.0,0.0,0.0,0.09637625072938023,0.0,0.0,0.0,0.16101939708708204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10472163690372112,0.0,0.0,0.07556750121284365,0.0,0.11175444313647977,0.0,0.1326519109487556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09823965020641108,0.0,0.0,0.0670900831090422,0.0,0.09123983369967203,0.4155343761192391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3312325131081237,0.0,0.0,0.0,0.0,0.0,0.07324841655885385 fitness,Xano74,2018/04/19,"Normal to feel sore while cutting? Im on my 3rd week of cutting to lose some body fat. Im also lifting as well. I noticed that while lifting i am starting to feel sore again like when i very first started. The first 2 weeks i felt fine but this third week i am definitely feeling less energetic and motivated. Is this due to losing muscle now? ",1.9972670807453448,4.290915724637685,3.645590062111804,86.48217391304352,80.15942028985508,5.681987577639752,25.799171842650104,6.868970318607317,1.1229693581780549,271,11,54,3,7,90,50,69,0.147,0.626,0.227,0.7978,0,0,0,0,0,0,6,0,0,0,5,5,7,2,0,1,0,3,4,2,1,0,9,9,7,0,1,1,0,4,1,0,0,3,0,0,0,3,1,1,0,5,0,0,0,0,4,1,3,1,4,6,3,7,8,2,14,0,2,0,0,0,1,0,1,14,34,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14738010773931848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20470945253330836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.279554249405328,0.0,0.17695145635584889,0.0,0.0,0.3135213229710352,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3981389992090967,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0900368997299929,0.0,0.0,0.0,0.0,0.4123564253566956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18056931232043866,0.0,0.20982031423781752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26088894822416303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15206212169186656,0.0,0.0,0.443489381043608,0.0,0.16570273397998078,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,fiddlestix301,2018/04/19,"Tweaking GZCLP's T1 progression to avoid 10x1 I'm planning on starting the [GZCLP Program](https://imgur.com/WIhiBOy) for my first time lifting, and I was wondering if it's possible to tweak the T1 lifts to avoid 10 sets of singles. SayNoToBroScience.com has what looks like an updated [infographic](https://saynotobroscience.com/gzclp-routine-linear-progression-beginners-infographic/), with a bit that says: >**START WITH 3X5 AND END WITH 6X2** Ease into the routine by starting with 3 sets of 5 reps for T1 lifts (last set still AMRAP) and restarting the cycle after 6x2. My question is does this make the T1 progression 3x5 > 5x3 > 6x2 ? This seems to align with what /u/spoonerfan suggests to another user trying to avoid the T1 singles in [this thread](https://www.reddit.com/r/gzcl/comments/6jtb0c/gzclp_t1_progression_modification/).",11.925438931297712,13.811390351145036,9.44205152671756,56.533458969465705,53.88549618320611,11.740839694656492,39.27576335877863,11.45678717892309,5.097632824427481,700,30,90,17,8,207,88,131,0.056,0.902,0.042,-0.1531,0,3,0,0,0,0,61,0,0,0,4,1,4,0,3,8,0,3,0,0,1,0,17,10,4,0,1,1,0,0,1,0,0,0,1,0,0,7,9,0,3,3,0,0,0,0,3,0,1,1,2,3,1,20,9,3,15,0,0,1,0,3,3,0,4,10,49,10,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24903076058920404,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.259279432686412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.207830591985844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2103471598755397,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2020103234479544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19358743764751854,0.0,0.0,0.0,0.0,0.0,0.11602645117944492,0.0,0.0,0.0,0.19943321887697044,0.0,0.0,0.0,0.0,0.0,0.1585275576313416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2677362142626749,0.0,0.0,0.0,0.0,0.0,0.0,0.26604506278541984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18886293650031974,0.0,0.0,0.0,0.21620352919997027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5042935547286083,0.0,0.189661182860768,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13848332338435088,0.0,0.0,0.0,0.0,0.16124127872726834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25754962398909714,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,James_Bucks,2018/04/19,"Does total weight lifted always yield the same result? Say I bench press (or any other exercise) 100 kg. with 5 repetitions and someone else benches 50 kg. with 10 repetitions. Does this result in the same amount of gains or does the 100kg. yield better results, because it's twice as heavy? And what if the two weights are closet?",2.9021198156682004,5.705808935483872,3.4707373271889423,85.95467741935484,80.61290322580646,5.478341013824887,21.76036866359447,6.868970318607317,0.7368820276497696,262,8,47,3,7,82,47,62,0.0,0.906,0.094,0.7041,0,0,0,0,0,0,10,0,0,0,2,0,1,0,0,4,0,1,3,0,3,1,15,1,6,0,1,3,0,3,0,0,0,1,1,1,0,4,4,2,2,0,1,0,0,0,0,0,2,0,4,1,1,5,1,4,3,0,0,0,0,1,1,0,3,2,25,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19539295183627653,0.0,0.0,0.15968884032717015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1431469502457787,0.0,0.0,0.0,0.0,0.2076833537172978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6164900007945843,0.0,0.0,0.0,0.0,0.0,0.19616589478492893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18674201707687035,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1989661961143405,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2293895988222089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5719064157091592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Aye-aye_capncrunch,2018/04/19,"5/3/1, hypertrophy, and squats? Opinions please. A little about me first: 36, 6'3, 198 lbs. I started lifting about a year ago and weighed around 180. I bulked to 215 and stopped there cause my stomach and back fat was getting to be a bit too much for me. Been on a cut since that point. once I get my BF% down to around 15 or so I'll go back to bulking again only a little more responsibly this time at a smaller surplus (currently at 19% according to a BodPod analysis) my 1RMs are: OHP - 137, DL - 344, BP - 196, SQ - 280 Started my training with SL5x5 with only the bar. Progressed nicely with a couple weeks off here and there and some deloads but eventually got bored of the 5x5 routine and switched to 5/3/1 using the BBB template. I probably deloaded more than I had to when I started the new program but I wanted to reassess my form at that point and going lighter helped with that. I did about 3 cycles of 5/3/1 BBB and then started to tinker with the accessories to give me a better full body workout since I'm only going 3x a week - essentially the main lifts coupled with upper/lower splits. About a month ago it dawned on me that while the strength gains are certainly welcome, I'm in this game for hypertrophy. Couple that with the fact that while some lifts creep up in weight (squats in particular) I struggle to make gains and PRs. So here's my big longwinded question - is a 5/3/1 program the right program for me? Would I be better off dropping the weight on my main lifts and going for more volume (3x10 or something like that?) - my accessory lifts are already on that side of things but I've been sticking with 5/3/1 for my main lifts. Again, is 5/3/1 working for my goals? I'm at the point now where I dread Squat day (especially when it comes to the X+ set). Once it gets over 2 plates something happens to me and my form and it really becomes not fun... By all means, be constructive and criticize - I by no means am claiming to be an expert. I'm happy with my gains but I feel something is lacking to some degree - I could be maximizing my time at the gym better or something like that.",4.179512579856457,5.691685782396089,4.557928858742802,85.8836461866078,71.3716381418093,7.2334095748876095,28.10797381496964,7.717688229018142,1.5971715592712354,1651,61,327,20,31,520,211,409,0.045,0.84,0.115,0.9856,2,0,4,0,0,0,67,0,0,0,11,21,15,1,2,26,0,19,7,3,3,3,53,44,28,0,4,8,0,3,2,1,1,1,0,0,0,16,26,5,1,4,4,0,5,2,4,0,1,6,3,33,11,59,31,16,63,0,0,0,0,6,29,0,8,29,210,49,5,0.0,0.0,0.0,0.0,0.0,0.0,0.16412879948873813,0.0,0.0,0.0,0.10216161292440208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1648272690124128,0.0,0.0,0.0,0.14237282123534942,0.0,0.0,0.10224461492641852,0.0,0.0,0.0,0.2456319217435355,0.10107069180400204,0.1028327722456834,0.0,0.0,0.0,0.0,0.0,0.09510263099961848,0.0,0.07974734978113142,0.0,0.0,0.0,0.07391562929358779,0.30730584777866976,0.0,0.05970485189096503,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.04680998378215028,0.0,0.0,0.0,0.0,0.07874640472207796,0.0,0.0,0.0,0.0,0.1451038244935222,0.08880880816783962,0.2104557883518137,0.0,0.07404271255814324,0.0,0.0,0.0,0.08186600923231653,0.09855050841129603,0.0,0.0,0.0,0.0,0.0,0.0,0.062052770846355874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09045741551319228,0.1855740238762952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06179622407295629,0.0,0.0,0.2016881532051627,0.0,0.0,0.0,0.0,0.0,0.0,0.07389450589426866,0.0,0.06805514097597821,0.0,0.0,0.08941196103528225,0.0,0.0,0.0,0.0,0.0,0.0,0.19718410860606428,0.0,0.2112281632095851,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1016223338785674,0.2625470853179838,0.0,0.0,0.0,0.09981424171711872,0.0,0.0,0.0,0.10370802754448764,0.0,0.0,0.0,0.059307540064857424,0.0,0.0,0.0,0.0,0.07906070980224715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15316218869143247,0.0,0.0,0.0,0.0,0.2850828401832418,0.0,0.0,0.2621074255453452,0.0,0.0,0.07739896533920643,0.0,0.09678214123466962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.061504401196712175,0.0,0.0,0.0,0.10796541131515053,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07995726685075079,0.0,0.0,0.054604629260362136,0.0,0.14852023017620058,0.2254689963249211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06739754871018132,0.0,0.0,0.06576442530638325,0.0,0.0,0.059616897829803374 fitness,dwc13c1,2018/04/19,"Should I feel squats in my lower back? Relatively new to this sub. I though squats were exclusively a leg workout. I’m feeling them in my quads and glutes as well, but my lower back is definitely getting worked. Is that a sign of bad form, or is this normal? ",2.3252941176470614,4.587303882352941,3.6585882352941184,86.99964705882354,78.80392156862743,6.432941176470589,21.964705882352945,7.554174236665415,0.8016164705882352,202,6,42,3,5,66,39,51,0.17,0.716,0.114,-0.6322,2,0,0,0,0,0,7,0,0,1,1,4,2,0,0,2,0,5,1,1,0,0,8,9,5,0,2,2,0,2,0,0,1,0,0,0,0,3,1,0,0,2,1,0,0,0,1,1,0,1,2,6,1,5,7,1,5,0,0,0,0,1,2,0,1,3,29,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5258101774858124,0.2854777490731402,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3457565238510465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1786320990406032,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3302155474154739,0.0,0.0,0.33499589726268114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.33592152151615184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3074151157534196,0.0,0.0,0.0,0.0,0.0,0.0,0.24891209390890565,0.0,0.0,0.0,0.0,0.0,0.0 fitness,taliza,2018/04/19,"have to follow strict diet, don't want to quit gym training It's a long read, there's TL;DR at the end ... In December me and my doctors discussed my surgery (can't have kids right now), there was one issue ... I was too heavy. I weighed 230 lbs (104 kg) and had a BMI of almost 39. The doctors told me since it was a long and strenuous surgery that the limit was a BMI of 32. I knew I had to lose weight, but boy does this bring some motivation along. I had to lose 42 lbs (19 kg) to be in the safe zone by May this year. So I started dropping weight, by keeping up a big as deficit and by the end of January I was already 16 lbs down. The hospital called to ask for a status update and then told me I wasn't losing fast enough ... wait, whut? They decided to postpone the surgery. Kind of irresponsible from the hospital, because not healthy what they were doing. But I decided to take it more easy and focus on the healthy way. I do use protein shakes often as meal or eat Keto style and went to the gym to do strength training at least 3 days a week. A workout of about 2 hours if I had to do a cardio warm up, a general warmup with core excercises and then I'd move on to strength training for the muscle group I was going to train that day. It all worked out fine. Now the issue : I started another job and bike to work every day, it's a 40 min bike ride (7,5 miles or 12 km). i drink some amino's/BCAA's before I get on the bike to give me the energy and the boost to do this. But now I don't seem to have energy for strength training anymore... I go from work directly to the gym so I don't have to do the cardio warmup anymore. but I just can't complete my workout. The question : I obviously need to get more energy from somewhere like food. But I have to keep a deficit to get to my weigth goal (18 lbs to go to July and in the meanwhile have to start hormone therapy = weight gain). I just don't know which options I do have now, except get in more calories before a workout ... Some perspective anyone ? TL ; DR = losing weight with big deficit but now can't complete workout anymore. Still have to lose 18 lbs in 3 months and want t keep healthy by working out instead of crash diet ... oh stats : F 28y TDEE 2200 - current intake around 1600 thanks! 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Hi everyone! I have been training for a 5k and I run about 30 minutes every day. I am getting better at it, but the one thing that doesn't get better is the boredom. I literally watch the seconds tick by, even when listening to motivating music. Any tips on how to deal with boredom during a run?",2.508095238095237,5.17777219047619,4.402539682539687,79.52857142857145,81.06349206349206,6.774603174603175,29.63492063492064,7.957251820313856,2.5061492063492063,260,13,45,5,7,88,52,63,0.111,0.732,0.157,0.6372,0,0,0,0,0,0,8,0,0,0,3,4,2,0,0,5,0,5,0,0,2,0,5,8,5,0,0,1,0,0,0,0,0,0,1,0,0,3,2,0,0,1,0,0,3,1,0,0,2,1,2,4,2,8,7,0,8,0,0,1,0,3,2,0,0,3,33,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22516200823869068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5856689910819868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21353462604622475,0.3413535855150982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2186910053736229,0.0,0.2789693188725288,0.3163839686902594,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3459762472647568,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22436457387064865,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21997072086739974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,dogmandog88,2018/04/19,"MODIFIED PHAT Routine Critique Hey Fittit! Stats: M/150lbs/5'7.5 or M/68kg/174cm BF: +/- 12% tested with caliper and machine multiple times Full time college student. Ex-Smoker, currently quitting on vape. 2 Drinks every night to sleep, 1 binge drink session a week Maintenance Intake: 2300 (Calculated with nsuns tracker) Target Intake: 2600 (ie. LEAN BULK) 45%C30%P25%F I mainly eat clean throughout the day. Chicken breasts, potato, gravy, beans, vegetables, whey, skim milk, Greek yogurt chobani, you get the drift. I was following leangains a while back. Currently thinking of a modified PHAT plan that involves only one leg power day. Before you all get mad (omg skip legs?!?!) my reason is because I don't want huge legs but I rather have strong lean legs. I'm a latin dancer and sometimes if my legs are sore it hinders my practice sessions, still trying to keep my strength there as its still important to be strong for spins and speedy footwork. Days are flexible, minimum 1 rest day between each upper body lift. Day 1: Power Upper Barbell Row: 3x 3-5 Weighted Pull Ups: 2x 6-10 Lat Pulldown: 2x 6-10 One Arm Bent over dumbbell rows: 2x 6-10 Dumbbell Incline Bench: 3x 3-5 Weighted Dips: 3x 6-10 Dumbbell OHP: 3x 3-5 Barbell Curls: 3x6-10 Dumbbell triceps ext: 3x6-10. Day 2: Power Lower Front Squats 3x 3-5 Romanian DLs 3x 6-10 Leg Ext 2x 6-10 Leg Curl 2x 6-10 Seated Calf Raise 5x 10-15 Abs (Hanging leg raises, ab wheels, anything really) Day 4: Back Shoulders Hypertrophy Bent Over Rows: 4x 8-12 Regular Pull Ups: 3x12 Cable Row: 3x8-12 One Arm Bent over dumbbell rows: 3x 8-12 Dumbbell OHP: 3x8-12 Upright Barbell Row: 3x12-15 Seated Lateral Raise: 3x12-15 Face Pulls: 3x20 Abs Day 6: Chest Arms Hypertrophy Incline Bench Press: 4x8-12 Dumbbell Bench Press: 3x8-12 Incline DB Fly: 3x 8-12 Flat DB Fly: 3x8-12 Preacher Curl: 3x8-12 Triceps Ext: 3x8-12 Bicep Curl: 3x8-12 Tricep Rope Pulldown: 3x8-12 (Supersetting each Bi and Tris) Abs Just wanted to see what do you all think. Too much volume? Too little volume? Let me know! ",1.8553925424403843,4.667053113456465,2.6727465524966405,88.63695076417584,89.10554089709763,4.865654403345449,25.356748145566783,6.5495543723323575,1.1930124060337532,1586,69,285,19,53,497,226,379,0.077,0.8690000000000001,0.054000000000000006,-0.5676,6,0,3,0,0,0,118,0,3,0,8,9,4,1,0,6,0,9,30,21,1,2,22,20,9,0,4,5,0,4,0,1,0,1,0,1,0,4,8,7,1,4,2,0,7,1,1,0,3,1,5,12,3,16,17,8,41,0,0,1,2,6,14,0,2,20,75,16,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10042530333623638,0.0,0.0,0.0,0.0,0.18767643965016145,0.0,0.07439206733260616,0.0,0.1038437236023347,0.0,0.0,0.0,0.0,0.13555458413318305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6296254543815649,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2390978157577954,0.0,0.12487338568583935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10282066859943874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12751763959943516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10847128337975093,0.0,0.0,0.0670678431538364,0.0,0.0,0.0,0.0,0.12479016949611847,0.0,0.0,0.12231222149866974,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08971056727988888,0.0,0.0,0.0,0.0,0.11452260284641284,0.0,0.0,0.0,0.0,0.0,0.2480844372633264,0.09281394506115516,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12980040267810905,0.0,0.0,0.07817944371125624,0.12547342487116409,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09724696309766907,0.0,0.0,0.0,0.0,0.0,0.0,0.12212422229330325,0.0,0.0,0.0,0.12069681276164278,0.0,0.0,0.0,0.194916357093436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15639159683028395,0.0,0.0,0.14232045010541494,0.0,0.0,0.0,0.0,0.08285449396801052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.143960094617516,0.0,0.09788998972428556,0.2972141600805069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Alucard0811,2018/04/19,"Having problems building big pecs and a big bench Hi, I hope you can help me ""fixing"" my lacking pecs and bench. I am a 2m / 6'7'' tall, 104kg / 229 lbs, around 18 - 20 % bodyfat, with wide shoulders and long arms. I am lifting on an of for now almost 10 years. At the moment I am following a modified PPL: * Heavy Push * Heavy Pull * Heavy Legs * Light Push * Light Pull * Light Legs * Rest with heavy -> 5x5 in the big 3 and light 3 x 10 in the big 3 This works quite well for me, the only problem is my bench and my pec development. My bench is and has always been my weak point. I bench around 60 kg / 132.2 lbs at my heavy days. With my best Bench being 80kg / 176lbs last year and i struggle to add any weight to my bench. In comparison i Squat around 130 kg / 286 lbs and my deadlift, which has always been my strong point is around 150kg / 330 lbs I had a trainer check my form, which to him looks good. Slight arch, elbows at 45 to 50 degrees, no elbow flair. Touching the chest and back to full extension. Good bar movement. The main problem I see is that i don't get sore in my pecs, I get sore in the area where the pecs connect to the shoulder up to half way to my nipple. Also If i try to add weight I start to developed pain in the area where the pecs connect to the sternum and if feels like my pecs are going to rip of. I tried for a month to ""no pain no gain"" but the pain just got worse and stayed longer up to the point where i had to stop for a week to bench to recover and my bench didn't improve. I tried to exchange bench for cable cross overs, butterfly machine, barbell press but I always have the same problems. I hope you can give me some tips how I can overcome this problem and build a strong Pec and Bench. Thanks",0.8095315315315332,2.848398133333337,1.9057057057057063,98.72932432432437,82.94444444444444,4.7807807807807805,18.896396396396398,5.78547306074238,-0.4632725225225225,1328,33,312,8,37,418,180,360,0.109,0.8009999999999999,0.091,-0.7581,0,0,0,0,0,0,52,0,2,0,6,15,20,0,1,23,0,22,18,9,1,0,42,35,20,0,10,5,0,5,1,0,0,6,0,0,0,5,23,3,1,1,1,2,8,5,10,1,1,6,11,40,10,45,28,8,54,0,0,2,0,6,32,0,6,13,174,45,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10001765345923047,0.0,0.0,0.07987580566369114,0.2493301202566039,0.0,0.0,0.06792336057200415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35566554367637915,0.0,0.0,0.0,0.07680329106465557,0.0,0.0,0.0,0.0,0.0,0.10482026756154712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06441579337918478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05050347078828076,0.0713559050972365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10436871466966624,0.09581616327662157,0.05676538902852285,0.167552998315339,0.0798849661680759,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06694897213286014,0.0,0.0,0.1984112386008928,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08141737140547932,0.0,0.0,0.0,0.0,0.0,0.04879742602790565,0.0,0.0,0.08839265524913632,0.08387594075944775,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07972506543077908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07596495810213137,0.3188452943144081,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2832630559244334,0.0,0.0,0.0,0.0,0.477869157726911,0.0,0.0,0.0,0.1062370761698082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07959322785392227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07069717632795099,0.10646119730742476,0.0,0.08350604014826271,0.0,0.10441862286088303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0919581635935462,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2034404902853576,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07928188729132844,0.08011952259031442,0.24325936369797996,0.08980614534994137,0.0,0.0,0.0,0.0,0.0,0.0,0.0727154734410381,0.0,0.1017885541171449,0.0,0.0,0.0,0.1286417988114537 fitness,SoapyParrot,2018/04/19,"Question about going from 5x5 to a weight loss routine I’ve been doing StrongLifts for about a year and I really like the exercises and simplicity, but my goal is to now burn fat/lose weight. Can I just increase reps of my StrongLifts routine and add a few accessories? Or am I missing something? Here are my stats: Current weight: 190lbs Goal weight: ~170lbs Squat (5x5): 240lbs DL (3x5): 265lbs B Press (5x5): 150lbs O Press (5x5): 105lbs Obviously I’d lose some of this progression but my plan would be to restart StrongLifts once I’ve reached my goal weight. I’m sorry if this is a dumb question I have just read so many conflicting ideas so I figured I’d ask the all knowing people if reddit :) ",2.3200000000000003,5.112238196969699,2.288106060606061,93.3521590909091,83.6969696969697,5.421212121212124,24.91666666666667,6.9077264865688965,0.9672030303030308,550,22,110,7,16,164,86,132,0.135,0.787,0.078,-0.8308,1,0,1,0,0,0,24,0,0,0,7,8,5,1,0,6,0,10,6,0,0,2,21,15,10,0,3,7,0,7,1,0,1,1,0,0,0,2,4,5,1,5,2,0,2,0,4,0,0,1,7,10,1,9,12,4,5,0,3,0,0,3,0,1,6,4,54,12,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12820371247503104,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07793758829554794,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15480992960336748,0.0,0.0,0.0,0.0,0.0,0.0,0.07536639708589002,0.0,0.0,0.0,0.0,0.0,0.0,0.066997756286571,0.0,0.0,0.0,0.0,0.1534201831254662,0.0,0.0,0.0,0.0,0.0,0.13903444957477834,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14604543781208482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09507288317990144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3072475646122457,0.0,0.13717317993424644,0.0,0.08785287734960485,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1055740457524722,0.0,0.15351260171253944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.8349739366449063,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09741752876768599,0.0,0.0,0.08831113223171973 fitness,hazzrs,2018/04/19,"More pump in stronger side? So my triceps are extremely uneven, i can only feel a little bit of muscle on my left side while my right is pretty well developed. I do mainly dumbbell work to try and even my arms out, but for triceps im having an issue. When i do db bench press and db shoulder press, my right tricep gets really pumped, like more than most of my muscles do from any other exercises, while my smaller and weaker left tricep barely gets any pump at all. This is very confusing as i dont know why my left is barely feeling pumped while my right feels like its gonna pop. Especially in exercises where the tricep isnt even the focus! If anyone has any ideas why this might be happening id appreciate it. Been trying to fix uneveness for like a year now and while my biceps are getting there im having little progress with triceps and this is really frustrating me Edit: ive actually noticed that my bigger tricep is finding tricep exercises more difficult than my left side! What is wrong with my body?!",4.947795503988393,6.242736807106607,6.0105474981870906,77.0327030456853,69.25380710659898,8.674256707759247,27.269398114575786,9.04235418022936,2.2394179840464106,809,26,146,15,14,269,117,197,0.094,0.7859999999999999,0.121,0.5821,0,0,0,0,0,0,16,0,0,0,2,8,8,1,1,5,0,21,15,12,0,1,20,30,14,0,1,2,0,5,3,0,2,3,0,0,0,8,8,0,0,6,3,0,0,2,4,1,0,1,5,19,4,17,26,7,26,0,0,0,0,0,19,0,4,10,94,27,2,0.0,0.0,0.11549584126093675,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24145310221772814,0.0,0.0,0.0,0.0,0.08275544594088832,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12921125455314075,0.13146394146394888,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1387092979984272,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15634260293325872,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1795290985590438,0.08455168934609929,0.0,0.0,0.10817285927403472,0.0,0.0,0.0,0.0,0.0,0.1855042927738658,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10465951671410018,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13360657742005966,0.25568395322645626,0.1235301956555021,0.0,0.0,0.0,0.0,0.06504393092177913,0.0,0.0,0.0,0.5143652417451415,0.0,0.0,0.17346447224424014,0.2372423895547249,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12555424932336795,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13474612514250964,0.0,0.0,0.0,0.09001309043572922,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12040795196997645,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1516404314536897,0.0,0.0,0.0,0.0,0.3032194590857341,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16070837315739656,0.0,0.0,0.0,0.0,0.0,0.0,0.09765394620324494,0.0,0.0,0.0,0.0,0.10641391616645557,0.0,0.2135910613720683,0.0,0.0,0.0,0.0,0.08616268145801009,0.0,0.0,0.0,0.1294008584796834,0.0,0.07621570629093377 fitness,PhillipIInd,2018/04/19,"Do you guys often times switch your exercises in your routine? I just realized that I don't switch exercises that often. I usually try a few exercises, see what I like most and just stick with them and don't swap after a while. What do you guys do? cause the whole muscle confusion thing is BS just more like what do you LIKE to do? I stay with an exercise routine for a few months and then just put new ones in IF they are better otherwise I just keep them. ",2.6654032258064504,4.477991387096775,4.042674731182796,86.78401209677419,75.98924731182795,8.090860215053763,22.37768817204301,8.841846274778883,1.3852591397849454,361,10,78,8,8,119,55,93,0.024,0.847,0.128,0.8581,0,0,0,0,0,0,7,0,5,3,1,7,5,0,1,5,0,9,4,0,1,0,18,11,6,0,1,6,0,0,3,0,0,4,0,0,2,6,5,0,1,1,4,0,1,2,1,0,1,0,1,14,4,7,11,5,11,0,0,1,0,10,2,0,5,10,60,20,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21319125989401616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2476272169121436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.47735955066911695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21425844982332926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35329808151186204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1924057268170545,0.0,0.0,0.0,0.0,0.2328099111150015,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16334334549862362,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24232424226710436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19208755455015367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2569297865742591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1601445042698224,0.0,0.0,0.0,0.140559593597641,0.0,0.0,0.0,0.0,0.16365875727986692,0.0,0.0,0.0,0.0,0.0,0.2654851642305924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2691263973969049,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Galagonya,2018/04/19,"What mineral supplements should an average person take? I consider my diet fairly balanced (although sometimes i tend to go offtrack). Ive never took any kind of supplements, but I want to change that. From the loads and loads of articles, guides i have read (which are sometimes even contradicting), ive put together this list of supplements i will take: - fish oil - creatine - D3 vitamine I also am thinking about these ones, Im not sure yet because theres so much contradicting info on the internet: vitamine K and E For minerals the situation is even worse but from what ive managed to deduce, these are the mineral supplements worth taking: Magnesium, Zink, Calcium, Iron Some general info about me: I am a 21 year old male, 6'3, 167 lbs, not very muscular but i am getting there. I go to the gym 3 times a week, i drink alcohol once/week on average. I tend to sleep 6-7 hours a day, and I am usually a bit tired during the day. My usual diet is muesli+ milk in the morning, chicken+rice+veggies for lunch, sandwhiches in the evening. I also eat a banana every day. Some help would be great as I am getting lost in the sea of contradicting information.",5.613055555555558,6.9161182685185185,6.742666666666668,72.36900000000003,67.70370370370371,11.130370370370374,33.84444444444444,11.072351349416056,4.230318888888889,910,42,160,29,15,306,135,216,0.096,0.836,0.068,-0.78,0,0,2,0,0,0,40,0,0,0,1,11,4,0,0,15,0,17,12,2,1,2,21,30,11,0,3,5,0,0,0,0,3,4,0,0,2,7,3,7,0,5,3,1,4,3,1,0,1,2,1,20,3,21,24,4,21,0,1,0,0,4,5,0,2,12,100,27,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14151061070328091,0.0,0.0,0.0,0.2117833264063621,0.0,0.0,0.0,0.09004626071131283,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08071852469748059,0.0,0.0,0.0,0.0,0.0,0.1445621142258446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1400767657169356,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25618879612409245,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12971559763268076,0.0,0.1354928801948019,0.0,0.0,0.0,0.0,0.0,0.2623751773996019,0.0,0.11156475381505583,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1383620070047439,0.0,0.15050818972429547,0.0,0.0,0.14598722677960502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08875451020476598,0.0,0.0,0.0,0.13040140692341548,0.0,0.0,0.0,0.1430301601043469,0.0,0.0,0.0,0.0,0.13788911091148914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14454584398204062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09733974199467944,0.0,0.10212606674176787,0.0,0.0,0.0,0.0,0.0,0.0,0.13894652724357542,0.0,0.08972735263456147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11561905420679976,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.133112938708523,0.0,0.0,0.1324501273527849,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14883921458205582,0.1325099221838935,0.0,0.0,0.0,0.26192224550634885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12479890519099936,0.0,0.29867721014783305,0.0,0.0,0.0,0.0,0.0,0.0,0.0848457330455899,0.0,0.0,0.07721183977471834,0.15219075221223402,0.0,0.0,0.1471171529702137,0.0,0.0,0.0,0.0,0.0,0.0,0.2916712753426929,0.10925566023222888,0.07810138143413603,0.0,0.2124295193429208,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13494147822299896,0.09406331542258184,0.0,0.0,0.08527046406860833 fitness,PM_ME_YOUR_LIMPDICK,2018/04/19,"Personal trainers I’m completely new to fitness. I have been doing cardio all my life and want to tone my body and work hard to make myself look amazing. I hired a trainer because I have zero clue on what I’m doing. Zero. The price was what you’d expect, expensive, and it’s only once a week. I feel like that won’t be enough. I read the side bar but lack the knowledge on how to use the layouts. Is there someone out there that can point me to YouTube or their own experience? I’m not even sure what phrase to google at this point, “idiot woman wants to get fit and doesn’t even know the names of her muscles she working on”. Should I just bite the bullet and pay a trainer for more time each week? I’m not broke but 50 a session is steep if I’m doing it three times a week. I know reddit hates newbies that ask the same damn questions all the time, I apologize ahead of time. Just seeing if this enormous sub of people have ideas/help/thoughts/ANYTHING to help me. ",2.4485294117647065,4.1983028131313125,3.2553832442067723,92.46778074866312,76.42424242424242,5.6689245395127745,23.263220439691025,6.2272716619740125,0.3921862150920972,759,23,162,5,17,240,126,198,0.104,0.8029999999999999,0.093,-0.6153,0,0,0,0,0,0,20,0,1,1,3,7,7,3,0,13,0,16,4,1,3,3,34,33,11,0,7,9,0,2,1,0,2,2,0,0,2,10,7,1,0,5,2,3,0,4,4,0,3,2,4,17,3,18,27,8,20,0,1,2,0,11,11,1,4,10,103,27,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12522662348659408,0.0,0.14226258829463873,0.0,0.0,0.0,0.0,0.09276414505873032,0.0,0.0,0.0,0.0,0.0,0.0,0.16903153194661905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15955203755058045,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15723690729151804,0.0,0.20101960574168304,0.0,0.0,0.0,0.0,0.1488558325806863,0.0,0.0,0.0769439848435613,0.10871347245255868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07950488030169447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1363184358589339,0.15024078528506965,0.0,0.0,0.0,0.0,0.2039986803551788,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1672622190557612,0.0,0.0,0.0,0.0,0.0,0.1074853291657284,0.07434475987672592,0.0,0.0,0.0,0.12778822947812082,0.0,0.0,0.0,0.0,0.0,0.10157764101324042,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14697105230263385,0.0,0.0,0.0,0.0,0.0,0.0,0.16206084512425786,0.0,0.11573554240174115,0.0,0.0,0.0,0.0,0.0,0.10549861760392308,0.13287287839054795,0.0,0.0,0.2877081243671414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17047023422771493,0.0,0.15221565152298355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12126335125195853,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1289369354110899,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14342263795946136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35493663106243434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13142988378993506,0.0,0.0,0.1795128913417704,0.0,0.3661955447204451,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22156965448156613,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Respawnseries,2018/04/19,"Are there any routines out there where you can see a picture of the final result? I'm nearing 30 and look OK but I really want to start gaining some muscle and just look a little more toned than I have in the first half of my life. Ideally, I want to mimic someone else's routine but it would be great to have a 1 month - 3 month - 6 month - 1 year image of what that person looked like sticking to that routine. I don't know if this might be a resource somewhere or if someone could help? I have limited access to any equipment so it will be mainly in-house training etc! ",4.921758241758241,4.8930629829059855,5.5525030525030505,85.02384615384616,68.74358974358975,7.711355311355313,29.534798534798536,6.868970318607317,1.5073208791208792,447,15,92,3,7,145,83,117,0.02,0.7609999999999999,0.219,0.9747,0,0,0,0,0,0,10,0,1,0,4,5,4,0,0,6,1,13,1,0,1,0,19,22,8,0,7,6,0,0,1,0,3,1,0,0,1,6,3,0,1,1,0,0,0,1,0,0,2,0,4,7,4,12,15,4,12,0,0,4,0,3,5,0,5,8,62,13,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24009070272319885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14094354665137954,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14746680930472414,0.0,0.0,0.0,0.1968758061244908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19337821091883195,0.0,0.1501549492799547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19462316141309172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11832325160748425,0.0,0.0,0.0,0.0,0.20369004859485124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0970153806647336,0.0,0.0,0.0,0.0,0.0,0.12468721488635733,0.0862428493485941,0.17692781175957487,0.0,0.0,0.4447181364905564,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18726871392243705,0.0,0.0,0.4227098046106873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15413777181540814,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11308860006736005,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14067026312102301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2991438459029627,0.0,0.0,0.0,0.1249476954775386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2082420236448364,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12540069583058386,0.0,0.0,0.1136784885793342 fitness,newhappyrainbow,2018/04/19,"I’d like suggestions on how to expand my work oriented workout. I (40f) work in a very physically demanding industry. I lift, bend, climb, and walk more than probably 90% of American adults. My issue is that, as I get older, my joints get more cranky. Looking for a light workout that might make make me stronger and take the load off my joints in the workplace. I’m tall, thin, low blood pressure, and work in high altitude. Any suggestions are welcome. ",4.475357142857142,6.582959630952384,4.823333333333334,81.85500000000002,71.73809523809524,9.085714285714287,31.04761904761905,9.606745405546679,3.105804761904762,355,16,66,9,7,112,62,84,0.075,0.8059999999999999,0.12,0.6022,0,0,0,0,0,0,18,0,0,0,4,1,4,0,1,4,0,3,1,1,3,0,7,10,5,0,0,0,0,1,1,0,1,0,0,0,1,2,3,0,0,0,2,0,2,0,2,0,0,0,3,8,2,10,9,2,13,0,1,1,0,4,10,0,1,2,33,10,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17682573102654092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2717043755248292,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2747304004838124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2713982585024578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12703494728372464,0.0,0.0,0.0,0.21835528182687164,0.0,0.0,0.0,0.0,0.0,0.3471370488711943,0.0,0.0,0.0,0.0,0.0,0.0,0.27584514404051885,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.280350634887416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19550623427025204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21454763181436695,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5679032945309934,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SSR1234,2018/04/19,Is there a good website that will help me build my own work out and state which body groups I'm targetting? Most of the routines on this sub are okay but I want to build a routine for myself. Does anyone know any good sites where I can go to and print out or create my own workout?,2.1125423728813573,3.716326016949156,2.612000000000002,97.35291525423729,76.96610169491525,5.397966101694917,20.274576271186444,5.6839178017228535,-0.30153152542372874,221,5,51,1,5,68,49,59,0.0,0.78,0.22,0.89,0,0,0,0,0,0,3,0,0,0,1,2,3,0,0,3,1,4,1,1,0,0,9,8,4,0,1,2,0,0,0,0,1,0,0,0,0,3,4,0,0,1,1,0,1,0,0,0,0,0,0,6,3,7,7,3,7,0,0,0,0,2,5,0,2,0,32,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2447939763378485,0.0,0.0,0.0,0.0,0.2517014835106291,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3998488403804406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3150147882549575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2045809450774496,0.6038565282920665,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24128230644243984,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19783174050042399,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21232139533295705,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26206462305485,0.0,0.0,0.0,0.0,0.0,0.0 fitness,SourCreamChip,2018/04/19,"A year ago, I stepped foot in the Gym for the very first time. **Hi everyone! It's been a year since I first began my fitness journey and could not be happier to share my results with everyone. For those who don't remember or are new, here is my previous post. The support you guys gave was so amazing! <3** This post will be as if [my previous one](https://www.reddit.com/r/Fitness/comments/6pf05y/progress_235lb_to_1966lb/) didn't exist since I hold the results dearly to my heart. My fitness journey has a very heavy emphasis on social and psychological aspects. https://imgur.com/gallery/BHTmpuf Let's begin! &nbsp;&nbsp;&nbsp;&nbsp; Ever since I was a young child I have struggled with obesity. In elementary school kids would call me piggy, even though I wasn't that fat. Whenever we had to run the mile in middle and high school my anxiety would skyrocket through the roof. I remember hating the wind pressing against my shirt and making my stomach and chest very visible and being very self-conscious of jiggling. I remember crossing the street on a windy day and tugging down on my shirt to create resistance from the wind and someone told me ""Why are you tugging your shirt like that? "" &nbsp;&nbsp;&nbsp;&nbsp; Seeing other kids be fit, happy, and experience romance really affected my self-esteem. This coupled with a low-income Mexican family only further escalated my obesity and depressive state. Mexican culture, or at least those in my social community, are very big on teasing. &nbsp;&nbsp;&nbsp;&nbsp; Starting diets or exercising would usually be met by ""lol you'll give up in a week"" ""You tried that last time and only lasted a month!"" The social confrontation was what really took away motivation in my developing years. &nbsp;&nbsp;&nbsp;&nbsp; Wanting a gym membership or personal trainer was out of the question since I was living in a household that made less than 30k a year. &nbsp;&nbsp;&nbsp;&nbsp; Miraculously I was just chubby in high school and wouldn't you know it I had my first girlfriend! It only lasted for a month but that entire month I was high on life. Sadly, the relationship ended and that would be a personal tipping point where I began a slow continuous weight gain cycle where I would ultimately reach 235 pounds. &nbsp;&nbsp;&nbsp;&nbsp; I fell head over heels for that girl and really spiraled into a depression where I abused drugs and alcohol. I was still able to keep a façade for everyone and I could enjoy many things in life, but that mindset was always looming over my head. &nbsp;&nbsp;&nbsp;&nbsp; My junior year of High school I began a relationship with a girl who would break my heart. This relationship lasted nearly 6 years and when I found she cheated on me I was devastated. This person knew every little thing about me and she made me feel so special. I became psychologically and emotionally dependent on her. She became lonely when I became focused on my studies and would not focus my remaining time on her as much as I would've liked to. --- &nbsp;&nbsp;&nbsp;&nbsp; On April 12th 2017 I came home to cry and lay in my bed to drown in my emotions. I did this for 6 days and would only get out of bed for bathroom breaks or to eat small amounts of food such as yogurt or crackers. My knees and legs became weak and it would be painful to standup. I would psychologically and emotionally implode the more I laid in bed and thought about everything. I couldn't watch any of my favorite shows, anime's, music, movies, YouTube channels or play PS4 because those were things we mutually enjoyed. &nbsp;&nbsp;&nbsp;&nbsp; Then on April 18th 2017, I made a spinach, bell pepper and chicken breast meal. Mainly because I could not taste food at all and I knew that at least that type of food would help my body feel less shitty. I got up and looked over at a shirt hanging on of my cabinets. My sister purchased a shirt in the wrong size and I tried it on, but it didn't fit at all.[I grabbed it and miraculously it fit! I felt so happy that I took a selfie to send to my sister that the shirt finally fit.](https://imgur.com/a/QdIY5) I loved the feeling and began to chase that feeling. That day my friend and I signed up for the gym and never looked back! I saw a lot of individuals use their biology/kinesiology knowledge to maximize their potential and I opted to use my knowledge in Psychology. Following the Mind, Brain, Body diagram in Psychology. If your mindset (psychological health) is healthy, your brain will create/regulate/maintain healthy doses of chemicals which in turn will reflect on physical wellness and improved motor function, aesthetic etc. I was a mess in all three and decided to work in reverse. I focused on nothing but my body and realized I could fix my psychological health by isolating myself in my room, but my physique would remain the same. To anyone reading this with a broken heart. I want you to know I was there. Many of us were there and you should not have to go through this alone. I'm am more than happy to help and I urge you to contact those closest to you, so they can support you in any way possible. People want to help! &nbsp;&nbsp;&nbsp;&nbsp; I am 5'8"" and was 235 pounds. Now I am at 177 pounds. I had ambitions of hitting the 150's but I feel like I will stay in the 165's because the muscle to fat tradeoff is making my weight stagnate, however, every week/month that goes by I am getting leaner. My initial cut was aggressive mainly due to being in a transition period where I had to wait a semester to fully transfer begin to a University. I took the advice everyone gave me and diversified my diet. Since then I have been around a 2000-2300 diet and I feel great. I am preparing on going on another summer cut due to having more time. --- &nbsp;&nbsp;&nbsp;&nbsp; In no particular order here are my lifts. All lifts are progressive in weight so my first set would follow a model of 30 pounds, 35, 40, 50 pounds etc. **Bench Press** 1 RM at 225 Usually, I can do a full set of 4x10 at 155. **Incline Bench** 1 RM at 185 and 4x10 at 135. **Deadlift**- 135 for 3 reps usually. **Squat** at 115 for 5. **DB Curl** - 30 for 4x10 and 2 rep max at 45 lbs **Skull crusher max**- 70 pounds EZ bar. **Tricep pulldown** - 3RM at 135 lbs **OHP** - 3RM 95 pounds **Lat Pulldown** - 5RM at 150 lbs **Seated Cable Rows** 5RM at 150 **French Press**- 5RM 70 lbs EZ bar **Seated Shoulder DB Press** 1RM at 60 lbs each arm. I missed more, if you are interested in a lift I can provide more in-depth information! My most treasured accomplishment would be my running performance! My first time running I ran [jogged] .15 miles and went home! Now I am running 30 minutes non-stop (70% of the time) at 5.8-7.5 (peak) :) Music choice is very important! I have maxed out from anything to Alicia Keys If I Ain't Got You to Slayer to straight Trap. Music is beautiful and can really help once you have perfected your playlists! I'm probably exceeding the character limit. Thank you for reading. Thank everyone who has been supportive and provided me with such a positive experience on this subreddit. It means the world to me. My heart goes out to every single one of you. This flower is finally enjoying the soil it's in. **TL;DR - The breakup gains are real.**",4.277877842993398,7.367253040273553,4.779829367990778,76.95871428571431,77.10790273556229,7.460132061628761,26.325102190546065,8.454426099776944,2.2525373294203965,5915,227,998,126,145,1877,567,1316,0.068,0.7909999999999999,0.142,0.9986,3,3,2,0,1,0,377,3,19,3,14,29,44,7,1,61,1,97,57,30,12,6,162,165,79,1,28,22,2,15,3,2,21,14,0,6,9,47,64,19,4,25,13,1,22,13,17,1,7,52,21,146,27,160,76,24,197,0,5,5,2,71,103,0,15,65,639,193,12,0.018505235136505056,0.021925677638315755,0.0,0.0,0.0,0.018083101603849724,0.016403774406515068,0.01977646855955316,0.0,0.019165842714505173,0.0,0.0,0.015397838057050953,0.8822182397158967,0.0,0.025168388928750732,0.019404352541800517,0.014156454228370422,0.0,0.0,0.012939290675592468,0.0,0.015228231769123825,0.016473582609169785,0.0,0.0,0.017386277565836914,0.014229383559976744,0.0,0.033841858739492296,0.0,0.0,0.0,0.0,0.0,0.0,0.06166543359005605,0.0,0.04131592492208647,0.01889591408369471,0.021165059145271142,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05909969788724654,0.020475690703345255,0.02032713185855164,0.03580303728941805,0.0,0.03187706381417027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.02146019773502248,0.01893547538166109,0.0,0.062447696376038676,0.01639014568615664,0.0,0.04127645763039142,0.012222533280632424,0.016739044625674385,0.04677437618025738,0.08841272598680176,0.016631312116240953,0.03620334167945133,0.0174450887629455,0.0,0.05614081743071858,0.013220143679040028,0.017767927739438156,0.04054316112658765,0.0,0.07870271776853725,0.06712981134460902,0.020290035174039697,0.014297098762243297,0.0,0.01933644316682007,0.01775190775823196,0.021033903162773787,0.0,0.029600654048129112,0.02040208706721578,0.0,0.018323092174063662,0.0,0.05909750071877633,0.0,0.018270088546635102,0.03798342002104065,0.039340399212595516,0.0,0.08771517094396722,0.04961467615353592,0.07820718771851358,0.03712451933312357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.016448303253520064,0.0,0.0,0.02033998655463044,0.06033694598833628,0.0,0.0,0.0,0.018922856695115828,0.026141589683467,0.02712216945649356,0.018547107106482327,0.016340461657158106,0.0,0.031079473704202044,0.0,0.0,0.015732489159585784,0.016701697203312913,0.052530302772084,0.02470477629824585,0.03752280783382282,0.0,0.02015762605922887,0.0,0.0,0.0,0.0,0.018685012238319445,0.0,0.05908280854286777,0.0,0.013603477064975751,0.0,0.01427237814883215,0.017872471408255496,0.0,0.0,0.0,0.017756272202428168,0.0,0.0,0.01970747147483759,0.025079252495490825,0.05629626079657569,0.019690874901328603,0.0,0.0,0.0,0.0,0.012829200017252679,0.048474172623008134,0.0,0.0,0.01749342862459181,0.02086187215373749,0.03544579988262523,0.0,0.01995177334855639,0.0,0.0,0.0,0.020730098474901183,0.0,0.03702048583188584,0.021063008896896912,0.04741970992828858,0.0,0.0,0.059603091437055375,0.0628884720889881,0.0,0.0,0.0,0.0,0.07491314362198435,0.014746276522924729,0.0,0.03860999217839175,0.0,0.0,0.0765386086637021,0.0,0.0,0.05659127040736466,0.015679425679402937,0.0,0.0,0.0,0.013098100675540816,0.019724118455632798,0.014778304684199656,0.015471205183696463,0.0,0.019345689681985814,0.0,0.0,0.06299856460784442,0.0,0.0,0.0,0.0,0.0,0.03407426851388732,0.0,0.0,0.0368821678601709,0.0,0.01818129956540554,0.014691089643561722,0.06474330853953005,0.0,0.0,0.01768254519736035,0.061679991397682814,0.025127679884299998,0.0201283819164787,0.0,0.0,0.022259519379709655,0.031965163253905075,0.06114270630879769,0.09161254207572156,0.03274460141286173,0.014688594303562575,0.02968756681585617,0.06760317317067491,0.01663842877711543,0.017154538367557613,0.016698096405495817,0.0,0.0,0.0,0.0,0.013472031575662444,0.0,0.0,0.19718382149758734,0.020232569621288842,0.0,0.07150058825965798 fitness,k3t4mine,2018/04/19,"Split Upper Body Day Into 2 Sessions, One Morn One Evening? Sup Lads, Currently doing a 5 Day PPL split, with Friday being my upper body day; effectively combining Push and Pull into one. Routine would go something like this: PPRLURL. My question is this: Should I split Upper up and perform two workouts that day, one in the morning and one in the evening? Or go for one massively taxing workout. I'd like to have Saturday off and stick to a 5 Day PPL, even though I know 100% it would be more effective to just run a 6 Day PPL. Here are the individual routines which I'd do one after the other on Fridays: **Push**: Bench Press 5x5 (Incorporating a 5x5 Linear Progression model) @ 62.5 KGS OHP 5x5 @ 35KG *Assistance Work: All 3x10 at a weight at which I fail at 10-12* Prone Tricep Extension Dumbbell Shrugs Tricep Pressdowns Dumbbell Side Lateral Raises Cable Crossover **Pull**: Deadlift 5x5 @ 70KG *Assistance Work: All 3x10 at a weight at which I fail at 10-12* Wide Grip Lat Pulldowns Hammer Curls Compound Rows Barbell Curls One-Arm Cable Pullover *I Guess this could be considered a routine critique, so here's some info:* **17yo, Male, 174cm, 200LBS** **1RM Lifts:** Bench - 70KGS, Squats - 75KG, Deadlift - 80KGS, OHP - 40KGS Any help would be appreciated",1.6635292878213228,4.171356924778763,2.3811378002528483,87.57510324483776,101.43362831858408,4.807248209018121,23.08006742520017,6.5431188927421005,1.1448279814580695,979,40,170,15,42,304,144,226,0.048,0.873,0.079,0.7937,1,0,1,0,0,0,64,0,0,0,8,10,4,0,0,11,0,14,6,4,2,2,23,18,7,0,5,2,0,4,2,0,4,0,0,0,1,9,7,2,0,5,2,1,7,0,2,0,8,0,4,7,2,19,9,4,35,0,2,0,0,3,18,0,4,12,85,16,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07857935895137373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2567045645860301,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09225891230754676,0.0,0.0,0.4471290914454643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22896312497542115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13134179000928822,0.0,0.0,0.0,0.12729361458258767,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07745210584916007,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06350438675542806,0.0,0.0,0.0,0.0,0.0,0.0,0.11290579333703787,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6264084966754772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12944474545176546,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0889576162856728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1135293060510863,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1128775660755742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2814225429562299,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1682465425951706,0.0,0.0,0.2462545907523309,0.0,0.0,0.0 fitness,randomviper41,2018/04/19,"Protein Farts and why? Ive only just started getting back into macro tracking and eating higher protein amounts, will the never ending gas stop?! It happened when trying to go vegan and it didnt seem to curb so I gave up on that.",2.119333333333333,4.69245115555556,3.6533333333333333,84.90000000000002,81.8888888888889,4.488888888888889,24.555555555555557,5.6839178017228535,0.8246888888888892,182,7,31,1,5,60,39,45,0.0,1.0,0.0,0.0,0,0,0,0,0,0,5,0,0,0,0,4,0,0,0,1,0,3,1,0,0,1,9,9,5,0,0,1,0,0,0,0,1,0,0,0,0,3,4,1,2,1,0,0,1,2,0,0,0,2,0,2,0,5,6,1,10,0,0,0,0,1,3,0,1,6,21,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2672587329805578,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3556493601818094,0.0,0.0,0.30784253941750783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18159020309391893,0.0,0.19753119610642703,0.0,0.0,0.0,0.0,0.0,0.3073536888818942,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2680662647540941,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2643415167744001,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31641332119400634,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2460107829859179,0.0,0.0,0.2905828406163023,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2359762058669969,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3136265228714737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Spontzy,2018/04/19,"Training two times, same day. Alright, so for some reasons i couldn’t do a work-out yesterday so I was wondering if it’s worth it doing two on the same day. I was thinking of training at the gym normally and later do another workout, either the treadmill or the rower. Is that okay? Or wont the training affect me as good as usual then?",1.7130252100840335,3.981103411764707,3.816218487394959,85.00441176470592,81.05882352941177,6.238655462184874,27.36134453781513,7.447530270364453,1.7718756302521008,264,12,50,4,7,90,51,68,0.0,0.861,0.139,0.7941,1,0,0,0,0,0,9,0,0,0,0,2,3,0,0,6,2,8,0,0,2,0,14,10,9,0,3,4,0,0,0,0,1,0,0,0,0,3,1,0,0,3,2,1,0,2,0,0,2,2,0,4,3,6,6,4,9,0,0,0,0,0,2,0,5,7,40,7,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.291157052652176,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3581432495871584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23289310022733525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2720537647103189,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2854869339063025,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17791718650237145,0.0,0.0,0.1619093006127763,0.0,0.0,0.0,0.0,0.0,0.0,0.5424787484407205,0.0,0.0,0.0,0.30580991423956905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3011169754889812,0.2021441838039788,0.0,0.0,0.0,0.0,0.0,0.0 fitness,saltyman420,2018/04/19,"Question about stagnation... Hello, everyone. I am relatively new to working out and better myself and I had a few questions for all of you. Basically, I have been working out for 4 months now or so and taking it seriously and getting into a regiment. I am a 19 year old male. About 3 months ago I usually worked out twice a week for an hour a piece. My usual work out includes 3 sets of 10 reps of dips 3 sets of 10 reps of dumb bell curls 3 sets of 15 reps of barbell curls 2 sets of 20 reps of push ups 3 sets of 10 reps of flys 3 sets of 15 reps of bench press dumb bells 3 sets of 15 of knee on bench dumb bell rows (not sure what their called) and then I usually do 2-3 sets of 5 reps of pull ups. All in all that usually takes about 40-60 minutes and I am currently doing that 4 times a week. I weigh 160 and am doing 25 lb dumb bells and 40 lb barbells and usually 60 lb on the flys. My problem I am having is that I feel I have currently stagnated. I see good progress and muscle developement in my pecs but I would like to have bigger arms and I am curious what I could do to take that to the next step. I am generally a pretty skinny guy and you can see my ribs if I lifted my shirt up and I have found that my arms are essentially just skin, bone, muscle and a little bit of fat. Do I have to just gain weight or do I need to lift more or do I need higher weights on my sets or what? Or am I lacking testosterone? How to increase? Willing to put the work in so appreciate ANY advice people have to offer here. Want to get swole haha ",2.3990659617321235,3.1929360906344435,4.369414652567978,88.30050667170195,74.80060422960725,7.691893252769388,24.063569989929505,8.07648339933343,1.0690935548841891,1190,34,278,18,24,409,161,331,0.037000000000000005,0.8490000000000001,0.114,0.9786,2,0,0,0,0,0,26,0,2,1,8,11,11,4,0,12,1,30,12,9,1,4,46,42,25,0,8,10,0,5,1,0,2,1,0,0,2,9,19,5,0,4,0,0,5,1,6,0,1,3,7,33,5,48,36,9,50,0,0,2,0,10,16,4,8,21,170,42,5,0.0,0.0,0.0,0.0,0.0,0.1019929051361547,0.09252110857809884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07097778801102986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09231017661199717,0.11394919696714505,0.0,0.0,0.0,0.10657735685060303,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08333401553893396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09973367370209296,0.0,0.0,0.0,0.0,0.05277454786165717,0.0,0.0,0.0,0.0,0.0,0.0,0.11444052453227985,0.0,0.0,0.10906204349171314,0.0,0.0,0.08754382214666437,0.0,0.0,0.0,0.10334650785307972,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10278720453060868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05099178443064485,0.10461000425163973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1666204011597053,0.0,0.0,0.15478375462746302,0.0,0.1008049017709865,0.11100275930642617,0.0,0.0,0.0,0.0,0.10952278392970813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07235967639831445,0.0,0.0,0.0,0.0,0.0,0.0,0.10618571488131942,0.0,0.09987166561994294,0.0,0.10492453401778803,0.2338451681058544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16634486886851044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09837110577033112,0.0,0.23542840688925296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.060861223466473685,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5747651758841854,0.0,0.06156239305231076,0.0,0.1674447919558366,0.2541984289771689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3799269806113619,0.0,0.0,0.07414417888026603,0.0,0.0,0.06721332873185534 fitness,mooneymoonmoon,2018/04/19,"How to become strong enough for a standing front flip? One of my long time dreams is to be able to do a standing front flip from the ground. I can currently do one from a trampoline into an airbag, and from a wall about a meter and a half tall into an airbag. However, any less than that I end up landing in a crouching position :/ My question is, are there any particular set of exercises that could help? Most of the information online that I'm finding is how to do the flip from a running start, which I don't want. Some more information: I'm an 18F, on the skinny side and only recently started becoming athletic. The trick that I'm referring can also be called a front tuck. ",5.714701492537312,5.864436253731348,6.617126865671643,77.45464552238808,67.05970149253731,10.282089552238807,31.67537313432836,10.125756701596842,3.007540298507463,534,20,106,12,8,178,81,134,0.038,0.8909999999999999,0.071,0.7382,2,0,0,0,0,0,15,0,0,0,1,5,2,1,0,17,0,13,2,1,2,0,16,19,6,0,2,0,0,0,0,0,0,1,0,0,0,5,5,1,0,5,2,0,4,1,1,0,3,0,0,5,1,19,16,5,25,0,0,0,0,5,11,0,3,7,74,10,0,0.21664934816788686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17325440545660556,0.0,0.0,0.0,0.294657971953742,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4785443675532167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2212232073286703,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17297687559415126,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1918870175433596,0.22385669067869102,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19801357929157504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1452154913046736,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19172785557118,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2936144104955212,0.1647715918752027,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2426968524806143,0.0,0.0,0.0,0.0,0.0,0.21391509454367905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3066910474426115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12632997716460131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1277853987404772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,JakeWithNoKhakis,2018/04/19,"People who work out in 24 hour gyms in or near large cities, how safe is it? I want to start working out but I'm in downtown st Louis and if I go after I get off work at around midnight, I'm scared there will be aggressive homeless people sleeping there or gang bangers giving me trouble for being white and small. Just how safe is it to work out alone after dark?",2.8435999999999986,4.332443426666668,3.2876666666666696,93.7555,74.73333333333333,5.533333333333334,23.166666666666664,5.46131890053228,0.15326666666666622,287,8,62,1,6,89,54,75,0.14400000000000002,0.736,0.119,-0.4784,0,1,0,0,0,0,5,0,0,0,4,6,5,1,1,0,0,5,1,1,2,0,16,12,8,0,2,5,0,0,0,0,1,0,0,0,0,3,6,0,2,0,1,0,1,0,3,0,0,0,1,4,2,15,9,0,16,0,0,1,0,2,11,0,3,4,38,7,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2468301492842828,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21215747803204926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12451362626181485,0.22862057814598635,0.13544412147787588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2346995739245137,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3304455121151357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2386023146663518,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2384945301671113,0.0,0.0,0.0,0.0,0.0,0.16868583308562204,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14056873601274136,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6940062306713313,0.0,0.0,0.0,0.0,0.0,0.0 fitness,C-A-S-O,2018/04/19,"How do i find the right ""amount"" and technique I haven't had much exposure to the gym at all. I wouldnt say I'm athletic either. That being said how do i find the right amount to lift, to run, bike, stair machine thing ( sorry ). Another area I'm lost is what's the correct way to do anything, how should i lift or find the correct posture (apps would be great) Thanks in advance ",2.9091341991342015,4.267672142857143,3.6669480519480544,91.62994588744593,74.32467532467533,6.691774891774893,25.82034632034632,7.1686216300943375,0.9911229437229436,293,10,64,3,6,93,52,77,0.05,0.909,0.041,0.0772,0,0,0,0,0,0,13,0,0,0,2,3,3,0,0,5,0,11,0,0,3,3,15,16,5,0,3,2,0,0,0,0,3,0,2,0,0,3,1,0,0,3,2,0,2,2,1,0,0,3,2,5,2,6,8,5,9,0,1,0,0,2,6,0,1,0,38,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23231055794759636,0.0,0.0,0.0,0.0,0.0,0.18231368509820986,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6074677709297123,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2442555204905873,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24184390056183305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1628619836804207,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3783985704803979,0.21074121537966609,0.17618246858421555,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24800288632028414,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20397001943417772,0.0,0.0,0.14718548283528854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1758530994927945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15738009807048944,0.0,0.0,0.0 fitness,WentzToAlshon,2018/04/19,"For GSLP what can I combine with dips? I'm doing [this variant of GSLP](http://i.imgur.com/0uiw7qW.png) which looks to be the most popular starting routine here. I'd like to add more volume though as I feel like I can handle it. Deadlifts I'm changing to a 3x5, squats I'm going to start each day with instead of the end so I can hopefully have better results/progress, and then I'd like to add dips at the end of each day but I don't know what to combine them with. Some type of different row like t-bar or reverse grip?",3.864711538461538,5.386118355769233,4.003076923076924,89.51692307692308,72.17307692307692,6.7384615384615385,27.42307692307693,7.1686216300943375,1.2409076923076925,415,15,85,4,8,128,68,104,0.0,0.848,0.152,0.8967,1,0,0,0,0,0,20,0,0,1,1,4,7,0,0,4,0,7,0,0,0,0,15,17,7,0,1,2,0,2,4,0,0,0,0,0,0,5,8,0,0,2,0,0,1,1,0,0,0,0,3,6,7,16,16,5,9,0,0,1,0,1,1,0,4,11,51,11,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2104251731018178,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2516929173176385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3068836584023188,0.0,0.0,0.0,0.0,0.2485808025788281,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4214615505317501,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12030194044408422,0.1699735426368643,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1352181611205082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2363130358868365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1307572616384669,0.0,0.0,0.0,0.0,0.0,0.0,0.4649522061122129,0.0,0.0,0.0,0.19979693023941808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3368088316870156,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23375993271341386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,_Kristian_,2018/04/19,"Burning calories while idle How accure is Samsung Health app? According to it, I have burned 700 calories last 7 hours, even though I have been sleeping.",4.526666666666667,7.697708333333335,3.216296296296296,88.03333333333335,76.77777777777777,5.0814814814814815,31.222222222222214,6.42735559955562,1.8064666666666669,123,6,20,1,3,35,24,27,0.0,1.0,0.0,0.0,0,0,0,0,0,0,4,0,0,0,0,3,0,0,0,0,0,4,2,1,1,0,1,4,3,0,0,0,0,0,0,0,0,1,0,0,0,1,0,0,0,0,0,0,0,0,0,0,0,1,0,2,0,1,3,0,3,0,0,0,0,0,0,0,0,3,12,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2905640997422172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.467616140543484,0.0,0.0,0.0,0.0,0.0,0.0,0.43323420816726493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3585948589740428,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4402393545137173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4322207859099631,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Torcedor_do_America,2018/04/19,"What is your daily meal, my american fellow? I'm a brazilian brah. If you look on the web for how is the daily food of a brazilian, things will be shown fantasized. Bogus. Isn't what an average brazilian consume. So, I pressume that if I look on YouTube for your daily food, things will be the same. Just curiosity.",1.9215690866510573,4.516120360655737,3.283981264637003,87.03918032786886,83.09836065573771,6.108665105386418,25.107728337236534,7.447530270364453,1.4576023419203743,246,10,47,4,7,80,40,61,0.0,1.0,0.0,0.0,0,0,0,0,0,0,11,0,3,0,0,3,0,0,0,6,0,7,3,0,1,0,5,10,4,0,2,3,0,0,0,1,2,0,0,0,0,5,0,3,0,0,0,0,0,1,0,0,0,0,2,6,0,5,6,1,2,0,0,2,0,4,2,0,2,0,35,11,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7486621407387273,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5199186065854211,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4113266847054543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TangoCJuliet,2018/04/19,"Folks who used to have wildly inconsistent energy levels while running, what was it that fixed things for you? I'm athletic (wrestling, boxing) but am not a great natural runner. I do a lot of roadwork though (more than sport specific training these days) and I have massively inconsistent endurance from day to day. I mostly go for flat paced runs of about 5-6 miles per day. Some days I can go at 8 minute pace and finish with tons of energy left, some days I begin to struggle 10 minutes in with a 10 minute/mile pace. My sleep and nutrition are very consistent. I don't watch my macros very closely but I don't eat sugar or processed foods and always eat the same number of calories per day around the same time. I make sure to get enough vitamin B12 and iron because of how active I am. The only supplement I take is vitamin D since I work indoors. Besides running I train about 2-3 days a week, and these workouts resemble HIIT. However, I notice no correlation between whether or not I had one of these workouts the day before and my endurance running. I generally do 3-on 1-off and I take extra days off if I feel any chronic fatigue. I stretch about 20 minutes a day too. If any of y'all used to have similar issues with endurance consistency and fixed it, I'd love to hear what you've done, because I'm at the end of my wits!",4.831594571670909,5.865423541984737,5.624834605597968,80.66034775233251,69.30534351145039,8.722985581000847,30.96776929601357,8.998388855275968,2.556971331636981,1056,43,203,19,18,345,156,262,0.061,0.845,0.094,0.8169,1,0,0,0,0,0,30,0,2,0,1,7,5,0,1,10,0,15,10,1,4,1,36,29,19,0,2,9,0,1,0,0,0,4,1,0,0,10,14,4,0,1,4,0,7,5,2,0,1,3,4,24,3,30,26,10,34,0,1,1,1,5,10,0,8,17,123,34,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08777278008917866,0.0,0.0,0.14346815822176864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09390488056038873,0.0,0.0,0.0,0.0,0.0,0.12860654047426734,0.0,0.08976079386765999,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7483269875450044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1079487746316596,0.0,0.0,0.0,0.21587697057218055,0.0,0.0,0.09342926244648103,0.10899520859504816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05333687759839696,0.0,0.0,0.0,0.0,0.0,0.12755405762694688,0.0,0.0,0.0,0.055112067275282665,0.0,0.11990021910107128,0.0,0.0,0.1162986579593874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11889035839401227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1100999500069896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1146108186362101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08968040228396727,0.09520520934892852,0.0,0.07041270628850824,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12009647975624405,0.0,0.0,0.07148002550525906,0.08022683607323343,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08725908717418328,0.0,0.10556215400649427,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11027684275149764,0.0,0.0,0.0,0.09941928145827143,0.0,0.158624648057678,0.0,0.0,0.0,0.0,0.0,0.07008019344032862,0.0,0.1036394331838724,0.0,0.061509719325865575,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18221202446761264,0.0,0.1740739507115584,0.0,0.0,0.08461448496393673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0767950448929168,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Dongerding,2018/04/19,"Can someone help me find fitness equipment seemingly more rare than an unicorn: trap/hex bar for 30mm plates I workout at home and all my plates are 30mm. I would really like to add hex bar exercises between regular barbell deadlift and squats but it seems impossible to find one for 30mm plates. I found one seller but those bars were homemade and he charged a premium so that would be my last resort only. I live in Europe so any US seller will probably be out of the question due to import taxes + it's hard to find sellers who ships such heavy equipment overseas and it is very expensive. Anyone has had similar need and found a seller? Any help much appreciated!",3.5152325581395334,5.877899689922479,4.6102519379844935,81.1563081395349,75.35658914728683,7.40077519379845,28.579457364341092,8.344100000000001,2.276043410852713,536,23,97,10,12,175,93,129,0.03,0.8640000000000001,0.107,0.8686,0,0,0,0,0,0,9,1,0,0,0,3,1,0,0,4,0,11,4,0,0,1,21,16,9,0,3,2,0,1,1,0,3,1,0,1,0,6,7,3,0,8,5,6,0,0,0,0,2,4,1,8,1,12,7,3,6,0,0,0,0,6,4,0,3,3,56,14,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.231665600192496,0.0,0.0,0.0,0.0,0.11910132781689678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4670459216360386,0.0,0.0,0.3735243594516464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15258559503325547,0.0,0.0,0.0,0.0,0.0,0.228342262232272,0.0,0.1708586528425221,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13884475130430962,0.0,0.0,0.0,0.0,0.0,0.08321647289977521,0.0,0.15040783372922475,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12521491494286474,0.12630032725958912,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2308451326858697,0.12954650258854836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18364860622516568,0.0,0.0,0.0,0.19081279770559811,0.0,0.0,0.0,0.10912017047048547,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.310130921796089,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14432324496317353,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2048905447104793,0.0,0.0,0.14054319358841982,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24200043679027286,0.0,0.0,0.0 fitness,chahud,2018/04/19,"Hi, new to lifting/fitness here. Had some questions :) Hey everyone. I've been meaning to hit the gym for about a year now because I'm basically built like a twig, 5'11"", and 135lbs. So when my friend asked if I wanted to go lift with him I said fuck it, what better time than now. So I went to the gym with him and some other friends for the first time yesterday. Needless to say, I'm as weak as I look. We mostly did biceps and back which was just mostly different variations of curling and a little bit of rowing, and some other thing which I can't remember the name (involved pulling a bar down from over head). The amount of weight I was pulling varied but it was kind of embarrassing, granted I know everyone has to start somewhere. There was one exercise which was like curling where I pulled up on a wire close to the ground with one arm, I couldn't even do 5lbs for 15 or 20 reps. I had to call it at 3 sets instead of 4 because I just couldn't get it up. Anyway, it goes without saying my arms are sore as hell today since that was my first time and I like to think I push my self relatively hard, as far as my muscles could take me without just not being able to life the weight do to fatigue. My friends been hitting the gym for a year and a half and can do all of this stuff, with way more weight, with absolutely no problem whatsoever, and doesn't seem to get sore afterward at all which kinda amazed me. My question is, after how long will I have to regularly go to the gym before I won't be so sore afterward. I probably won't go back until my arms don't hurt so much either, so how long do you think it'll take for them to get better so I can go back and have decent results. My goal is to be 150lbs by the end of the summer because I'm going to try and stick to it. But I can't imagine doing it regularly if I'm going to feel like this afterward for long. Any response is appreciated. Thanks! Edit: any other tips/comments unrelated to this post are also appreciated :)",4.357414477414476,4.730546054054051,5.417211302211301,84.10506851256851,70.03194103194103,8.325420525420526,27.938858438858446,8.263242389622931,1.658637573237574,1552,50,333,21,26,514,208,407,0.083,0.789,0.128,0.9601,1,0,0,0,0,0,43,1,1,1,5,26,19,2,1,18,0,40,17,5,3,2,57,71,32,0,7,12,0,5,4,3,4,7,3,0,1,22,18,4,0,10,6,0,11,12,7,0,5,13,9,34,12,58,46,12,53,1,2,1,1,20,12,2,12,31,228,56,2,0.09168263772481076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07331857226450647,0.0,0.0,0.0,0.12469467516896365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08571089002635014,0.0,0.0,0.21149486753667587,0.0,0.1676666549687019,0.0,0.07801517195846934,0.0,0.0,0.1621716851141363,0.1000936948005084,0.0,0.0,0.0,0.09361822385044936,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07320112593913145,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09578884276770196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08120360417557877,0.0,0.0,0.06055551753768763,0.0,0.0,0.17521337863836098,0.0,0.0,0.0,0.0,0.046357496388698634,0.06549809470966203,0.0,0.0,0.0,0.15597040962525366,0.0,0.0,0.21250133543271785,0.0847591212222454,0.1437011824496688,0.0,0.31263213507735266,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08212963509612647,0.0,0.0940928367472798,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0981481599098258,0.0,0.0,0.0,0.0,0.0,0.0,0.09547335868598256,0.050386379985439586,0.0,0.0,0.0,0.0,0.0,0.0647581584027526,0.1791660228937253,0.09189008889340884,0.0,0.2434087479063028,0.07699032482648831,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09986927016856716,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06739728786723719,0.0,0.0,0.08854766282529905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12425305617529153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08780662351850091,0.0,0.09884939015309928,0.0877279022919599,0.0,0.0,0.20541107361826985,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10385855608012028,0.0,0.08721118358907917,0.14581942678079227,0.0,0.0,0.0,0.08346443002560898,0.09564498638729037,0.0,0.0,0.07584082534819991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06489344286956769,0.0,0.0,0.0,0.0,0.0,0.1049546853160128,0.0,0.0,0.0,0.0,0.1378678670480217,0.0,0.0,0.08440905486615358,0.0,0.0,0.06090987063005309,0.11749306454280402,0.0,0.0,0.1603826500487374,0.0,0.08690442039367248,0.0,0.0,0.062246492808747625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.054076795145327976,0.0727734103504391,0.0,0.3349342599072324,0.0,0.08499072369994153,0.0,0.0,0.0,0.1767575821283215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11808122552285025 fitness,Sourdough85,2018/04/19,"Looking for a walkthrough podcast Title is pretty straight forward but I'm looking for a podcast or audiobook or similar which I can download to my phone and listen while working out. The key to this is - I want it to more-or-less plan my workouts. Obviously there's some variability it would have to account for but it could go: 10min of cardo, <10 min of music or whatever> now go find a bicep machine or free weight, we'll be doing 10 reps so don't go too heavy today. Press pause until ready then resume. <counts to 10 for you> , now here's an interesting fact while you rest, okay time to do another set! Now go find a tricep machine or free weight. ... Or maybe I've thought about the specifics of this too much and should make one myself lol",2.0539375750300124,4.696931632653062,2.9537815126050435,89.28680672268908,83.01360544217688,5.363585434173669,24.293317326930772,6.794906146795322,0.9633732693077236,598,23,115,7,17,189,101,147,0.0,0.8220000000000001,0.17800000000000002,0.9777,0,0,0,0,0,0,25,1,1,0,2,9,4,0,0,7,2,12,4,2,1,2,22,23,15,0,4,8,0,3,0,0,3,0,1,0,0,6,3,2,0,3,1,3,5,1,0,0,1,1,6,7,6,16,17,3,18,0,0,2,0,4,3,0,7,11,72,13,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20668398842126434,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15737398668049635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36030465093038616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4480820463742557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3310406554086571,0.0,0.0,0.0,0.0,0.0,0.13157052489582266,0.0,0.19802058259675684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14489640353264238,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13356487729301525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20052878973033966,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15648102636996927,0.11493473954458225,0.0,0.18683449089133436,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.116258878941306,0.0,0.0,0.4800467122260052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14349632187917136,0.0,0.0,0.14001923397160454,0.0,0.0,0.0 fitness,Jeff_Puppies,2018/04/19,"Overworking? About a month ago I began doing a short an workout before bed. About 70-80 sit-ups, 1:30 min plank, and some leg raises. I’ve been doing it consistently for a while now and my abs have been continually sore. Should I incorporate rest days? If so, what would be the issue in not incorporating rest?",2.2629297820823275,5.005512677966101,4.09714285714286,80.70033898305086,83.23728813559322,6.761259079903147,18.59806295399516,7.957251820313856,0.8881554479418883,244,6,47,5,7,82,50,59,0.057,0.943,0.0,-0.466,0,0,0,0,0,0,12,0,0,0,0,4,0,0,0,5,0,8,2,1,0,0,7,9,5,0,3,2,0,0,0,0,2,1,0,1,0,2,2,0,0,0,1,0,0,1,0,0,0,3,0,3,0,4,3,3,10,0,0,0,0,0,2,0,2,8,32,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.434774921529854,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4173565904021584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3163146550356267,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.511926619166422,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3914910497334437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34841810749978275,0.0,0.0,0.0 fitness,Lordindoor,2018/04/19,"Might be a dumb question Hey everyone, I recently started getting into running and working out again and when I tried to use the machines, I can feel like my right arm doing more than my left so I try to even it out by making my left arm do more of the work. So my question is, would working out my left and right arms with different weight dumbells help correct the muscular imbalance? ",7.224600000000002,6.689397826666671,7.141166666666668,77.25975000000003,64.06666666666666,10.166666666666668,38.75,9.516144504307137,3.6588,307,15,57,5,4,98,53,75,0.044,0.887,0.069,0.2263,1,0,0,0,0,0,5,0,0,0,3,5,2,1,0,4,0,7,5,4,2,1,16,12,6,0,1,0,0,2,1,0,2,0,0,0,0,1,8,1,0,3,0,0,1,0,1,0,0,0,2,9,1,10,9,2,14,0,0,0,0,4,9,1,3,5,41,10,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1762911963277107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11144726590811414,0.0,0.0,0.16123264067238427,0.0,0.0,0.0,0.0,0.08531701877785687,0.12054365769460305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08815659053039733,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11309889446138577,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5499902022400149,0.0,0.0,0.08243494650470602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11263130605149882,0.0,0.0,0.0,0.0,0.0,0.0,0.17900018993809896,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3780415637230585,0.0,0.0,0.0,0.0,0.0,0.16660454393762242,0.0,0.0,0.2881959581178545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1194308475470738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22911872337930364,0.0,0.0,0.0,0.0,0.14573206581483364,0.0,0.0,0.0,0.0,0.0,0.20547264748907154,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.368521251084949,0.0,0.0,0.11986384645831055,0.0,0.0,0.0 fitness,stephcurry30abc,2018/04/19,"Weight loss help Bit of background 16 165 6’2” If any1 could recommend foods to eat/avoid and or exercises to do it would b really appreciated also sorry if this is a crappy post or if I’m in wrong sub if it is I’ll take down",1.8047959183673468,3.1433665714285723,4.599744897959184,83.90329081632655,77.16326530612245,8.16530612244898,20.413265306122447,8.841846274778883,1.0754448979591835,178,4,41,4,4,64,41,49,0.187,0.657,0.156,-0.1952,0,1,0,0,0,0,1,0,0,0,1,1,2,0,0,1,0,5,3,0,0,0,9,7,8,0,6,6,0,1,0,0,1,1,0,0,0,3,1,2,0,0,1,0,0,0,2,0,0,0,1,0,0,5,5,1,3,0,1,0,0,1,2,0,6,0,22,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23323362846755175,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.31840794090786884,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2328600200928745,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2984323328524657,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35266619576431185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19548787724864125,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2793215521549147,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1868394425258544,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32648001738776744,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21928565905980246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35515300022681395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20718088372643045,0.31887517107328506,0.0,0.0 fitness,GreenRiot,2018/04/19,"Lots of muscle growth after a week off, why is that? Soo i've been training for muscle growth because i need to get fit fast because of work. I usually train mostly every day, except on weekends switching between Upper body and Lower body each day, and i have been paying attention to my sleep. Soo i'm giving my body plenty of time to rest, and i got decent results over the last months. I only skip training when i have to do something at night, which happens once everyother week. Because of a series of coincidences i had to skip the whole last week, when i got back today i was able to increase my normal load in four groups which is REALLY weird because i didn't trail last week soo i shouldn't have gained anything. Why is that?",5.638958333333331,6.155221090277783,5.727777777777778,82.495,67.2638888888889,7.511111111111113,28.5,6.937597516519254,1.4837416666666663,583,18,109,4,9,184,89,144,0.051,0.857,0.092,0.6858,1,0,1,0,0,0,13,0,0,0,2,3,1,0,0,4,0,13,4,4,1,0,12,20,5,0,3,1,0,0,0,0,1,0,0,0,0,4,4,0,0,1,1,1,3,2,1,0,1,7,0,14,0,20,12,6,30,0,0,0,0,2,7,0,2,20,67,18,2,0.1319300323902386,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10856717548988697,0.0,0.0,0.0,0.0,0.10144605135319608,0.0,0.32169329285920273,0.0,0.0,0.0,0.0,0.0,0.0,0.4396335734662109,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17016791318487887,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11115674238441517,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0689279967126205,0.12655930866352602,0.0,0.0,0.21103299788059166,0.0,0.0,0.0,0.11666529193706505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3226217545947113,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11216219567557632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10530529316796018,0.0,0.0,0.09782444733799148,0.0,0.0,0.0,0.12380739821274506,0.1292634203442626,0.0,0.0,0.0,0.1405011787651389,0.0,0.10033873462772253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08451775701073813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13202531068182394,0.0,0.0,0.10156618445221738,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07692946283996434,0.0,0.1250542445321622,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14530229174326492,0.0,0.0,0.0,0.42330525634628496,0.0,0.0,0.0,0.2380926676566889,0.1472951696706253,0.0,0.0,0.0,0.0960466348591959,0.0,0.0,0.0,0.0,0.0,0.0 fitness,aearl42,2018/04/19,"Break from Weighlifting for Cardio I've been focusing a lot on weighs and calisthenics for the last few months, never hitting cardio. Would it be a good idea to stop hitting them and do just cardio for a straight week? I workout 3 days a week, 2 straight then a rest day then one more workout. Should I just full on cardio for those 3 days then return to my weights?",4.740833333333335,5.827256972222222,4.612111111111112,87.64399999999998,69.55555555555556,7.426666666666668,28.288888888888888,7.554174236665415,1.460735555555556,290,10,59,3,5,89,48,72,0.033,0.86,0.107,0.594,0,0,0,0,0,0,6,0,0,1,0,2,1,0,0,6,0,5,6,0,0,1,10,7,5,0,2,2,0,1,0,0,2,4,0,0,0,2,2,2,1,1,2,0,0,1,0,0,1,1,1,4,1,9,1,5,19,0,0,0,0,1,5,0,1,13,40,6,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5159858108325057,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22368988814135188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3010645445820119,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21739083019187366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.226733310635122,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21287223920289952,0.0,0.0,0.0,0.20569049916359752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1807184447698196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22296774116494072,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4278509421224783,0.32476088403102044,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1894514389864463,0.0,0.0,0.0 fitness,Donexodus,2018/04/19,"Minimum time between cutting and bulking cycles? Hello all, I’m 6”2, 195 and around 17% body fat. I’ve made some really nice gains recently, shoulders pop, biceps looking good, etc. That being said, I feel like going on a mini cut to drop down to 14%ish would give me a bit more definition. That being said, I’m enjoying the mass I’ve recently put on. My question is, could I simply do a 2-3 week cut to achieve the look I want and then bulk back up? Can you cycle between cutting and bulking for short periods (ie cut for 3 weeks, bulk for 6) and repeat? Does your body stagnate while changing? Thanks!",3.8058945386064025,5.262626067796614,4.923333333333336,83.11705273069681,72.22033898305084,7.617325800376648,28.365348399246702,8.167268648758528,1.949465913370998,468,18,90,7,9,154,86,118,0.092,0.747,0.161,0.8915,0,0,0,0,0,0,23,0,2,0,2,2,10,5,0,5,0,7,5,5,1,1,14,19,7,0,3,0,0,1,1,0,1,1,2,0,0,2,6,1,0,2,0,0,2,0,5,0,0,3,5,7,5,13,12,5,20,0,0,2,0,7,7,0,2,11,46,9,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15554832863565293,0.0,0.0,0.0,0.13435795253413707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19076184757969586,0.38817523211119215,0.0,0.0,0.0,0.0,0.0,0.0,0.184843053619187,0.0,0.0,0.0,0.0,0.13950910751065396,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15290895733620313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19487212189150213,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0883496375860861,0.12482841786055805,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16761864418916594,0.09930409672491164,0.146556726167198,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08536512119677372,0.0,0.0,0.0,0.2934613741441631,0.0,0.0,0.0,0.0,0.16533543416706858,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17565369917826612,0.1957395817730921,0.0,0.0,0.0,0.1119376519171214,0.0,0.3450531040098737,0.0,0.0,0.0,0.3324198700871674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16086954618685514,0.0,0.0,0.0,0.0,0.0,0.0,0.1018875055150478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10306133042317364,0.0,0.2803185869778708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12412444253167584,0.0,0.0,0.0 fitness,cancearth,2018/04/19,"Can I run the Greyskull LP while in a calorie deficit? 30 year old male, been dealing with weight issues my entire life and finally doing something about it (and sticking with it). I'm down about 50 pounds so far and recently started hitting the gym, but I've only been focusing on cardio. I want to start add weights to my regimen and this program seems super user friendly, but is it a waste of time when I'm only eating 2,000 calories a day? Will I still lose weight if I do it? Will I gain muscle on a deficit? ",5.627508090614889,5.538381669902915,5.998203883495147,82.63413430420714,67.25242718446601,8.420064724919095,33.671521035598715,7.793537801064563,2.347596763754046,404,17,80,4,6,130,74,103,0.113,0.7390000000000001,0.14800000000000002,0.7193,0,0,1,0,0,0,12,0,0,0,3,5,3,0,0,6,0,8,6,0,0,0,12,15,10,0,2,3,0,3,0,1,2,2,0,0,1,5,7,4,0,1,1,0,1,0,1,0,0,2,3,7,2,11,10,0,17,0,1,0,0,3,5,0,2,11,48,12,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11762000820748005,0.1880257655320367,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1866202650741408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1997883687598144,0.0,0.0,0.0,0.0,0.14090633094879054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19035732992263749,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12882038337714208,0.0,0.0,0.0,0.0,0.0,0.20403656228667524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19137712408243693,0.0,0.0,0.2774164075836971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18007824158542124,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16603189682115138,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14040502965906715,0.0,0.0,0.25817899691122304,0.0,0.14564889879568574,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10634724116059363,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1075724457620188,0.0,0.0,0.6662690976949561,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11744673657095366 fitness,IanceIot,2018/04/19,"An Inquiry on Deadlifting... Hi r/Fitness, Junior with avid weightlifting experience here. Nothing much, just what’d you expect from High School Athletics. Anyway, I have a question on Deadlifting that I have never personally heard debated. I am wondering on the differences/pros/cons of Straight-Bar Deadlifting vs. Hex-bar Deadlifting. I’m not aware of any significant difference in opinion between the two, save that Hex-Bar is comparably easier since you don’t have to worry about form, save the usual keeping of good posture to protect your back. Because of this it wouldn’t surprise me if people were of the opinion that using a hex-bar to deadlift would be considered cheating or something, but that’s why I’m here, I don’t know. As far as I can tell, the hex-bar is still just standing up with all the added weight, just like straight-bar. So is there any significant difference between the two? Is either better or worse for you in different ways? Enlighten me, please. Thanks",5.883996789727128,8.034140224719106,5.8753130016051385,75.5850561797753,68.10112359550561,9.355377207062599,34.06260032102729,9.784248007369934,3.678581380417336,792,38,131,19,14,249,115,178,0.046,0.759,0.194,0.9716,1,0,1,0,0,0,33,0,4,0,1,11,8,1,0,10,0,15,1,0,1,2,27,23,7,0,4,10,0,2,1,0,2,0,1,0,1,6,2,1,2,4,1,0,0,5,1,0,2,2,3,11,7,23,18,4,14,0,0,0,0,9,8,0,7,5,87,17,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21427180517480307,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12114226741140167,0.0,0.09603788020374268,0.0,0.0,0.0,0.0,0.1393356198673296,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4938025194972276,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15410909687101038,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13214114815998973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16645478716903295,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14003310423132712,0.0,0.0,0.08658253113915576,0.0,0.0,0.0,0.0,0.0,0.0,0.07696845735274807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11581359441075152,0.0,0.1215083030838826,0.0,0.0,0.0,0.0,0.15116853560869978,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10922176442947212,0.13756208898512295,0.0,0.17293693893075074,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1764862913650543,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15944380230934616,0.0,0.0,0.0,0.0,0.0,0.13032273055193375,0.0,0.0,0.0,0.0,0.12128572490247673,0.0,0.0,0.0,0.0,0.12581552323714373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13770114572640446,0.14504613396492028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3077968587363815,0.0,0.0,0.13606816972892144,0.17351339797906826,0.0,0.0,0.12505177132372394,0.0,0.19184718831006947,0.0,0.0,0.14215972543642966,0.0,0.0,0.0,0.17085067283117053,0.0,0.15999444578625205,0.16055166479648042,0.11191534349738604,0.0,0.0,0.0 fitness,scottcfr,2018/04/20,"Dieting Changed My Will to eat? Hi Guys, So I've been on a diet for about 3 weeks now (a very basic diet, watching intake, etc). The past couple days, I've only felt like eating once per day, and forcing myself to eat is making me sick to my stomach. Can I eat 1 ~1500 calorie meal a day and be okay, or what should I be doing to ensure I don't end up with a eating disorder? (besides forcing myself to eat) Thanks, Scott",3.1376515151515143,3.696790795454546,5.014090909090911,85.23696969696974,72.86363636363636,6.775757575757575,24.89393939393939,6.42735559955562,0.8538575757575759,322,9,67,2,6,111,65,88,0.069,0.8140000000000001,0.118,0.504,0,0,0,0,0,0,16,0,0,0,0,3,3,0,0,5,1,9,12,1,1,0,7,12,4,0,1,1,0,1,1,0,2,1,0,0,1,1,3,10,0,1,0,0,0,1,0,0,0,2,2,8,3,10,6,1,9,0,0,1,0,2,2,0,1,8,39,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1432901698240584,0.0,0.0,0.0,0.0,0.0,0.1498749718334658,0.0,0.26206584593639026,0.0,0.0,0.0,0.0,0.0,0.15523963396728652,0.0,0.0,0.0,0.0,0.0,0.0,0.8316067713455211,0.0,0.0,0.11997019581165075,0.0,0.15106469457778676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13005508376097327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13411869534838833,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06617496559290413,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09041520761120762,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14425187286686034,0.0,0.1030172879569546,0.0,0.0,0.0,0.0,0.12930418321415707,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12470592830674244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11176201869588813,0.0,0.0,0.1086513589405715,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Foolinlove407,2018/04/20,"Method to measure BF %? Hey guys, I’ve been training for a couple years on and off. Now I’m trying to maintain and up my lean body mass while decreasing body fat (BF) %. What do you use to measure your BF content? Thanks for the help",1.1078723404255302,3.319984893617022,2.1355744680851068,96.49400000000004,83.04255319148936,4.611063829787233,22.16595744680852,5.6839178017228535,0.05072255319148901,178,6,39,1,5,56,38,47,0.0,0.8809999999999999,0.119,0.7149,0,0,1,0,0,0,9,0,2,0,0,1,1,0,0,2,0,2,3,3,1,0,3,5,3,0,0,0,0,0,0,3,0,1,0,0,1,1,2,1,0,0,0,0,0,0,0,0,0,1,0,3,1,8,4,0,7,0,0,0,0,8,4,0,0,3,20,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7004703988587556,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.34888140078350816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3122036837237567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21134375839440836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29029249127738066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21407287996985389,0.0,0.0,0.0,0.0,0.2723241695205412,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20304748811883264 fitness,Fruit-Dealer,2018/04/20,"First time cutting, help would be appreciated. So, Long story short, I have been cutting down from about a month ago, and I have lost 6 lbs in a ~4 week chunk (6ft tall, 180 lb > 174 lb). I estimate from [this picture](https://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/) that I was sitting at around 20% BF before I started my cut. My overall goal is to cut down to ~11% body fat (I heard a good indicator of reaching that goal is being able to see the coveted ""six pack"") and then do a slow bulk from there. I've been using myfitnesspal to keep track of my calories, used an online tool to calculate my TDEE, and go to gym 3x a week to do my 5x5 Stronglifts routine. I also try to run 2 miles before each workout for cardio, since I heard it was an excellent exercise at burning fat. I also set my goals at eating 50% protein, 20% carbs, and 30% fat for my macronutrient distribution. However, I am not sure if this plan is working because my abdominal fat is still around. I know that spot reduction is impossible and the body will burn through its fat reserves from the entire body, but I wish there was a way for me to know that I am losing fat and retaining most of the muscle, not the other way around. Also, I heard that losing too much weight in a short amount of time was detrimental to the overall health of my body and may negatively impact metabolism. Is 1.5lb/week too much? What are some signs of these negative health effects? Is my plan looking solid? What should my goal weight be? I was planning on cutting down to 165. Is there a way for me to tell if I am truly losing (mostly) fat? I heard those handheld devices that tell your body fat % were notorious for their inaccuracy. Would you make any improvements to my plan? Thank you.",6.305917159763316,6.524545656804737,6.431769230769231,79.05073076923078,65.80473372781066,9.600236686390533,30.80532544378698,9.3871,2.5063604733727813,1384,47,271,24,20,442,185,338,0.09,0.835,0.075,-0.6532,1,0,0,0,0,0,71,0,3,1,16,14,13,5,0,16,0,32,20,13,4,1,34,49,15,0,6,5,0,2,0,1,5,12,4,0,0,15,11,11,2,3,3,0,2,4,9,0,2,13,8,35,4,42,28,7,35,0,4,2,0,12,16,0,6,12,173,50,6,0.0955548571063472,0.0,0.0,0.0,0.0,0.0,0.08470361537461323,0.0,0.0,0.0,0.0,0.2292455541147806,0.0,0.0,0.0,0.06498057954798714,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2551922448924017,0.0,0.0,0.0,0.0,0.0,0.05824935398391104,0.0,0.16262029089944646,0.0,0.0,0.0,0.0,0.5306995247230354,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09777647411602164,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08127891264043756,0.0,0.0,0.0,0.0,0.0,0.0,0.05430602735608327,0.08014688057131554,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20314068951496625,0.0,0.0,0.0640484065084433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08493354747659873,0.0,0.0,0.10502890098049328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0845630416031229,0.08024201386360726,0.3207043293484668,0.10430941428338393,0.0,0.0,0.0,0.06378360911411242,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07627097529577312,0.0,0.14048762931187778,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07614484958470387,0.0,0.0,0.0,0.0,0.07904396523501785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06763421967802298,0.0,0.07631023231836975,0.0,0.0,0.0,0.0,0.0,0.0,0.09005932197744901,0.0,0.0,0.0,0.16703831372352312,0.08797407422359123,0.0,0.0,0.0,0.0,0.0,0.0,0.11143761122103284,0.0,0.0,0.0,0.0,0.06487547558965506,0.0,0.0,0.0,0.0,0.1650574329143502,0.0,0.0,0.0,0.22754099357557936,0.2299450277717493,0.2327201466542943,0.0,0.0,0.0,0.0,0.1098833698963028,0.0,0.0,0.06956507402627624,0.0,0.0,0.1357588577711273,0.0,0.0,0.0 fitness,LeFlop_,2018/04/20,"Adjustable dumbbell weights any recommendation in terms of quality/price? I plan on getting Adjustable dumbbell to good a workout in at gym on days I don't feel like going to the gym or when I'm traveling. Do guys have recommendations? Currently looking at **Merax Deluxe 71.5 Pounds Pair Adjustable Dial Dumbbell** [https://www.amazon.com/Merax\-Deluxe\-Pounds\-Adjustable\-Dumbbell/dp/B07BQ1668Y/ref=sr\_1\_5?s=sporting\-goods&ie=UTF8&qid=1524190569&sr=1\-5&keywords=bowflex\+selecttech\+552\+dumbbells#customerReviews](https://www.amazon.com/Merax-Deluxe-Pounds-Adjustable-Dumbbell/dp/B07BQ1668Y/ref=sr_1_5?s=sporting-goods&ie=UTF8&qid=1524190569&sr=1-5&keywords=bowflex+selecttech+552+dumbbells#customerReviews) AT $300 it seems great that it tops at 71.5 per dumbbell. It looks like the bowflex and comes with a two year warranty, but it not sure about the quality. I'm leaning on this product just based on price and having a 71.5Ibs per dumbbell. Haven't heard many people talk about Merax and I don't want it be bad quality where the weights falls on my legs/face/chest etc. **Bowflex SelectTech 552 Adjustable Dumbbells \(Pair\)** [https://www.amazon.com/Bowflex\-SelectTech\-Adjustable\-Dumbbells\-Pair/dp/B074PLPV4K](https://www.amazon.com/Bowflex-SelectTech-Adjustable-Dumbbells-Pair/dp/B074PLPV4K) Product been around for years. Though I been reading reviews that the quality has dropped and at $280 maxing 52 pounds \(per dumbbell\) it might be worth it. Two year warranty. **\*\*Power\-Block\*\*** [https://www.amazon.com/Power\-Block\-EL\-ST2\-70\-MaParent\-Elite\-Dumbbells/dp/B00GNUB40G?th=1](https://www.amazon.com/Power-Block-EL-ST2-70-MaParent-Elite-Dumbbells/dp/B00GNUB40G?th=1) Seems a lot more sturdy and least likely to collapse on you mid rep. Though seems kinda awkward if you're doing curls or overhead triceps. Not sure about the warranty life. **\*\*Ironmaster\*\*** [https://www.ironmaster.com/categories/dumbbells\-kettlebells/](https://www.ironmaster.com/categories/dumbbells-kettlebells/) Seems the most durable dumbbells are the Ironmaster, but since I'm not completely replacing the gym or making my own home gym I don't think the price is worth it Anybody have adjustable dumbbells and can vouch for a product? Overall I'm looking for the best all around quality dumbbell since I don't want the plates to fall on me, but at the same time reasonable price at market value. Ironmaster seems the way to go but $600 for 75ibs when it's not going to replace my gym membership is a steep fee.",16.46813270882123,22.90320783278689,8.211323185011711,49.125806010928976,57.55737704918032,6.314597970335676,28.573380171740823,7.62386473244151,2.2654527712724435,2219,65,232,26,42,542,163,305,0.116,0.818,0.066,-0.8029999999999999,6,0,0,0,0,0,253,0,1,0,3,11,10,0,1,20,0,20,4,1,2,3,47,43,18,0,3,13,0,3,3,0,1,1,1,1,1,12,10,2,0,13,8,6,7,9,2,0,2,3,7,11,8,33,37,10,39,0,0,3,0,4,21,0,13,12,131,23,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6972645893311157,0.0,0.05470281654401294,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14321955526722496,0.0,0.0,0.0,0.0,0.0671650936571719,0.0,0.0,0.0,0.0,0.08441814153814144,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06929302437531347,0.08434113264865492,0.0,0.0,0.0,0.0,0.0,0.05187795918935959,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08971327071168639,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.040673519008803706,0.0574672535780712,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0420272392548725,0.0,0.13714986873117194,0.06747031397634554,0.0,0.08868677523319574,0.0,0.07964949624342886,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08068914447061205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05681804221445405,0.11789861196553288,0.0,0.0,0.0,0.2026512010528392,0.0,0.0,0.0683882842651392,0.0,0.0,0.05369516695842405,0.08155481381667226,0.0,0.0,0.0,0.0,0.0,0.08533546685431459,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0557678425056868,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08046303045319325,0.0,0.0,0.08270701471190092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3661535183803824,0.0,0.0,0.0,0.13308368621025812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15162987472503056,0.0,0.0,0.06465563925863625,0.0,0.0,0.0,0.0,0.0,0.051543512553121465,0.15806626279872707,0.0,0.04690594670847336,0.0,0.0,0.0,0.0,0.0,0.0,0.15715884861793947,0.0,0.0,0.0,0.0,0.0,0.09489268086595334,0.06385052946788679,0.0,0.19591157199705206,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15540460588993366 fitness,papershipgraveyard,2018/04/20,"Does anybody who lifts have experience healing a rotator cuff? For the past six months or so I've had pain in my right shoulder during bench, ohp, or really any pressing movement that doesn't isolate the tricep. Like a proper idiot I've been ignoring it and allowing it to get worse. However, over the past two weeks it's gotten to where I'm laying on the ground in pain after every set of bench press. After some research I've determined it's a rotator cuff issue and I've started a few exercises intended to strengthen that little muscle group. Should I stop pressing completely until it feels one hundred percent? Because I really don't want to. I've been working on strength lately, but if I switch it up and do some lighter weight, more hypertrophy focused, pressing will that still allow it to heal? Edit: I guess my question should be, ""how screwed am I if I have a rotator cuff injury and no insurance?""",5.6528998073217736,6.957831086705205,6.402442196531791,74.83792148362238,67.61271676300578,9.234874759152216,33.49181117533718,9.516144504307137,3.343443545279383,730,33,124,15,12,240,112,173,0.14400000000000002,0.772,0.084,-0.89,1,0,0,0,0,0,19,0,0,0,2,4,7,2,0,9,0,13,9,2,4,0,23,20,12,0,5,5,0,6,1,0,3,5,0,0,0,11,4,1,2,2,1,0,1,3,5,0,3,4,6,8,2,16,12,5,23,0,0,0,1,3,10,1,8,12,78,19,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12532324446954193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11234122687575653,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19322413457926946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1612730668891589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15527193251670401,0.0,0.0,0.18027058675675994,0.0,0.0,0.09318235674529918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0962837073531778,0.0,0.0,0.0,0.0,0.0,0.2030157663874197,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1923504577159435,0.0,0.0,0.0,0.0,0.0,0.0,0.20788669076406355,0.0,0.0,0.0,0.0,0.09003458751274156,0.18470658926072445,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14709819686763098,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1248793993331608,0.0,0.3921942458953984,0.0,0.0,0.0,0.35185054333014826,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20644652356591447,0.0,0.0,0.0,0.23612126770772426,0.0,0.0,0.0,0.0,0.15738230757812816,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1304411241970546,0.0,0.14717390898768665,0.1540743537429971,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1800241564348974,0.0,0.0,0.0,0.0,0.0,0.10869877817868652,0.0,0.14782599729771725,0.22441507935925456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13416502037041084,0.0,0.1878068420702076,0.0,0.0,0.0,0.0 fitness,Flame_Of_Dante,2018/04/20,"More free time = more exercise time or nah? Hello everyone! To keep things short, my exams are over! So now I have a lot of free time before I start Treeplanting. I was wondering what I can add to my week to prepare for it. I currently do SL 5x5 three times a week and I was thinking about taking up running again on my off days. What else should I add to my weekly exercise regime? Anything that would help my stamina?",1.1053571428571445,3.566320726190476,2.436,92.559,85.78571428571428,5.740952380952384,21.495238095238093,7.1686216300943375,0.732575238095238,327,11,68,5,10,105,61,84,0.017,0.825,0.158,0.9154,1,0,0,0,0,0,10,0,0,0,0,4,2,0,0,2,0,8,2,0,0,0,10,13,3,0,2,1,0,0,0,0,2,2,0,0,0,5,3,0,1,2,2,2,1,0,0,0,1,2,0,12,4,11,9,3,18,0,0,0,0,2,5,0,3,12,47,17,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1830046383794464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1892340122906384,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1434205010661101,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1857748745673092,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21249924735400416,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1490605738973724,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1976667964148737,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1890645304792476,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15740587705297612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16720651248027651,0.0,0.0,0.0,0.0,0.0,0.14774330323292165,0.14249589830804735,0.0,0.0,0.5187000016985481,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5351536388338674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2411680105875142,0.0,0.0,0.0,0.15797655518836606,0.0,0.0,0.0 fitness,Gooncross,2018/04/20,"Running = Muscle Loss Question Afternoon r/fitness, I’m a high school junior who runs cross country in the fall and wrestles in the winter. I used to play baseball, too, but quit before my junior year. I enjoy weightlifting and getting stronger for wrastling but I also love the environment of cross country because it’s just a huge joke. I’m a JV runner but a varsity wrestler and I’m going to be one of the senior captains for wrestling next year. I never took lifting seriously until this fall, so I guess my question is do you really lose muscle as a result of running and how much should I run without losing a lot of muscle? I know it’s vague but I’m weighing my options next year and I’m not so sure if I should just not run in the fall in order to get as strong as I can for my senior year.",3.1302123643227944,4.673496877300615,4.5024539877300604,85.1145965077867,74.0920245398773,6.24237848041529,27.875884851344967,6.67199483983844,1.3367068428504014,633,25,123,5,13,210,94,163,0.063,0.757,0.18,0.9661,0,0,0,0,0,0,12,0,1,0,5,7,10,0,0,11,0,6,2,0,3,2,28,19,18,0,3,10,0,1,0,0,2,0,0,0,0,4,5,1,0,3,4,0,13,4,4,0,1,1,1,14,6,19,15,2,32,0,3,0,1,6,6,0,6,12,77,18,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1324346670159484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10095158218280127,0.0,0.14091809212048062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1730440883733434,0.0,0.09411742806921684,0.0,0.0,0.0,0.18243314048483836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1749713143497774,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09101245768176383,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3705404122827336,0.0,0.14079188302507953,0.1494654390107357,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1217391051243441,0.0,0.12772517905062286,0.0,0.3522466786085057,0.0,0.0,0.0,0.0,0.0,0.0,0.11221857990444478,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3710321450052739,0.1761418453359276,0.0,0.0,0.10609113067843656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1676016180097132,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15608123390424194,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18399381572240048,0.0,0.0,0.0,0.0,0.0,0.1430299897260461,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15963780259698687,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.42657807701266864 fitness,prezidnt,2018/04/20,"Confusion about pinching shoulders Hey all, I've always made really sure that my shoulders are back and down and this has always resulted in me doing excercises with an arched back and relaxed core. I was wondering if this would be correct on an excercise like lat pulldown - my lower and upper back are slightly arched because my shoulders are pinned back, and therefore my core is relaxed as I do the excercise. Should I be keeping my lower back unarched and flexing my core? Or is it ok to have a relaxed core on many excercises?",7.306870748299318,8.067079142857146,7.1555102040816365,72.85258503401364,63.6938775510204,9.798639455782316,38.78231292517007,9.725611199111238,4.011443537414967,428,22,70,8,6,136,62,98,0.061,0.779,0.16,0.8922,2,0,0,0,0,0,7,0,0,0,0,6,7,0,1,4,1,14,5,5,3,3,20,17,9,0,3,2,0,0,1,0,2,0,0,0,0,4,7,0,1,1,3,0,0,0,1,0,0,2,0,10,6,8,11,1,10,0,0,0,0,1,5,0,4,6,54,14,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3407333479013905,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7871925722623929,0.0,0.12481243345969666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18198936156179502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10002949296105962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19373743534090565,0.0,0.2075822574654297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13116676234443647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19297249433599686,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22204038853258493,0.0,0.0,0.0,0.14544704999478136,0.0,0.0,0.0 fitness,MyDamnCoffee,2018/04/20,"Is it better to work out when I planned to or continue from my work out yesterday? I don't know if my title makes sense. Basically, I started working out yesterday. I am sore today. I was planning on doing 25 minute work outs every Tuesday, Thursday, and Saturday, because I feel like if I aim for every day I will just be constantly letting myself down. But, if I do wait until tomorrow will that undo any progress I made yesterday? I always thought it was best to work out when you are sore from a previous work out. Thanks in advance!",4.181730769230768,5.7818775576923045,5.478076923076923,78.94192307692309,71.5,8.661538461538461,32.230769230769226,9.188382445141503,3.0462923076923074,422,20,77,9,8,141,71,104,0.048,0.8,0.152,0.899,0,0,0,0,0,0,13,0,1,0,12,3,4,0,0,1,0,12,2,0,2,0,20,20,9,0,4,6,0,1,1,0,2,2,0,0,0,3,7,0,1,3,0,0,1,1,0,0,0,4,1,15,4,16,12,1,25,0,0,0,0,1,9,0,4,16,57,18,6,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1437962234970904,0.0,0.0,0.11752037091346973,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1053466394617785,0.0,0.0,0.0,0.1813590584939264,0.15284114225768755,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18675201041398296,0.0,0.0,0.0,0.0,0.1114516105630881,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2912087885858895,0.0,0.0,0.0,0.0,0.0,0.08738063855313179,0.12345932773753135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09497480236188502,0.0,0.0,0.0,0.0,0.17671541423234266,0.0,0.08442885567098589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16352207216357575,0.1153555947551172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12231960130695026,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1591051650422809,0.0,0.0,0.0,0.0,0.0,0.13719609220295886,0.0,0.0,0.1638087545413728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7548698419490354,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sso_1,2018/04/20,"Bowflex Exercises I have the Bowflex Home Gym Pr3000, and I'm looking to create a custom workout plan for fat loss/muscle gain. Is there a website for that? Or any recommendations?",3.3904545454545456,6.4485679696969695,4.0759848484848495,80.53397727272728,81.42424242424244,5.724242424242425,29.46212121212121,7.1686216300943375,1.9510666666666672,145,7,25,2,4,46,29,33,0.0,0.816,0.184,0.7059,0,0,0,0,0,0,5,0,0,0,2,1,0,0,0,3,0,2,2,1,0,0,2,4,2,0,0,1,0,0,0,0,0,2,0,1,0,1,1,1,0,0,3,0,0,0,0,0,0,0,1,1,0,3,4,0,0,0,0,1,0,0,0,0,1,0,13,2,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4612340973334602,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6803412889091021,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5695602146064014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,zkgkilla,2018/04/20,"Cant do pullups? Hey guys, so im 16 and have been consistently working out for about 6 months now. I have seen gains in all areas except for one area: my back. Now I do not know what the issue is since I train the back just as hard as any other body part but what is very fustrating is that I cant even do a single pullup and can barely do a few chinups. Is this purely due to a weak back or are there other factors, since apart from pullups I am actually doing pretty good in other back exercises with the form and stuff. Edit: i am 5'10, 64kg and my back routine looks rougly like this: pullups, lat pulldowns, Bent over Barbell Row, dumbbell row, Standing T-Bar Row, Single-Arm Dumbbell Row",5.454202127659575,5.080764446808517,5.929140070921985,83.94562500000002,67.65248226950354,8.184751773049646,28.97251773049645,7.1686216300943375,1.4487794326241137,541,16,114,4,8,175,97,141,0.07,0.836,0.094,0.6433,0,0,0,0,0,0,18,0,0,0,2,12,3,0,0,6,0,18,3,1,0,2,14,21,9,0,0,5,0,1,1,0,0,2,0,0,1,9,6,0,0,1,1,0,0,3,1,0,1,2,3,8,2,13,19,5,18,0,0,2,0,2,8,0,1,10,78,17,2,0.0,0.0,0.17139472692680904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11943803363661415,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6752635606021468,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19509123533746167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11600546584284464,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1473145651229115,0.0,0.0,0.0,0.17390657030991974,0.0,0.0,0.1573347395288864,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1897162740423164,0.18331763222327432,0.0,0.0,0.0,0.0,0.09652457315235928,0.0,0.0,0.0,0.0,0.0,0.0,0.08580654081628893,0.0,0.0,0.0,0.1474894255726603,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1401904288364584,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11901503157859275,0.0,0.0,0.0,0.0,0.1901959252659683,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1786842523713487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2905746869044003,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20106040964633395,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14491752482252726,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1278645975348385,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Addomit,2018/04/20,"Does 1 scoop of whey provide enough amino acids for muscle building? So, I'm hitting my protein numbers now of about 150g a day. I'm including more whole foods in my diet so I can reach this figure with just 1 scoop of whey protein vs 3 scoops that I used to take. I feel safe knowing I'm hitting enough grams of protein per day for muscle growth but will I also be getting enough amino acids in? I'll be eating meat (mainly chicken), tuna, milk, yoghurt every day. ",2.7839361702127654,4.57501755319149,3.6797340425531937,89.60875000000001,75.59574468085106,5.125531914893617,25.57978723404256,5.148860815047168,0.5844936170212764,366,13,72,1,8,117,64,94,0.0,0.906,0.094,0.5993,0,0,0,0,0,0,11,0,0,0,0,6,1,0,0,1,0,4,4,0,1,0,9,14,4,0,0,3,0,1,0,0,1,0,0,0,0,2,1,4,1,3,0,0,1,0,0,0,0,0,3,6,1,11,9,6,7,0,0,0,0,0,2,0,0,4,36,8,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17301222573349082,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4185768027872588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1893262886706224,0.0,0.0,0.0,0.0,0.2213764905039256,0.0,0.0,0.0,0.6706313331124121,0.0,0.0,0.0,0.1822812654657777,0.0,0.0,0.0,0.0,0.0,0.1093912958466554,0.0,0.0,0.0,0.0,0.0,0.2616070584291205,0.0,0.0,0.0,0.11303212200431502,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11889838384311313,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1626656507239052,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18685392145971527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2415431520267585,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ShitpostsAhoy,2018/04/20,"Jeff Nippard's ""Science Explain"" video on creatine and the surrounding claims of it. [First off, here's the video.](https://www.youtube.com/watch?v=QSPmsqYRL2Y) The video itself is a presentation of Jeff Nippard's in-depth look at creatine and some of the claims surrounding it. More specifically creatine loading periods, supposed ineffectiveness when taken with caffeine, the increased power-output it helps and also potential for male balding from sustained use. In my opinion the video is pretty straight forward and also agrees with opinions held by the consensus. It does however dispute some claims that are also held in regards to creatine loading periods and ineffectiveness when taken with caffeine. According to the research papers looked at by Jeff there are not really any scientific claims that are substantiated regarding male baldness and as for creating loading it seems the most effective way for a non-user to get the full effect sooner is by loading 20g of creatine daily for a week which will give full saturation whereas 5g of creatine per day will delay full saturation to about a month. If you have not heard about Jeff Nippard before then I suggest delving deep into his channel. He has many, MANY science explained videos that all rely completely on several sources (this video in particular was based on 15 research papers).",11.224056047197637,11.637189384955757,9.977123893805311,57.075803834808255,55.59292035398229,13.02005899705015,46.2669616519174,12.311054993355176,6.3593315634218275,1115,62,147,31,12,349,136,226,0.042,0.85,0.107,0.8313,2,0,0,0,0,0,32,0,1,0,5,9,2,0,0,14,0,11,2,2,3,1,28,24,14,0,1,3,0,0,0,0,2,0,1,0,2,11,10,0,3,5,6,0,2,2,2,0,1,6,3,4,0,33,16,9,31,0,0,2,0,11,18,0,7,12,99,15,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4689236005281019,0.0,0.0,0.0,0.1329182912345093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16632054789885914,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20493422351338228,0.0,0.0,0.0,0.0,0.0,0.1260543811786229,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17104680431622146,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16625666093956173,0.0,0.0,0.0,0.0,0.10211885200768396,0.1875013336814277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13101152388320328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3282713525227974,0.0,0.0,0.0,0.0,0.0,0.0,0.3963279106749046,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15601288535164606,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19885127687194876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12521553986525014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1779378213678123,0.0,0.2208121521121185,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2351121709083753,0.16881314456674215,0.0,0.0,0.0,0.15514563613853005,0.15678479314845006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Burning_AgoNY,2018/04/20,"Advice for Deload Hey all! First time posting here, i started doing very intensive weight lifting and exercise about 2 months ago, and I have noticed I have hit the ever looming ""Plateau"". I've been told to change it up, so i've changed the days of workouts i do, added different forms of cardio, different types of workouts, some more body weight workouts as well, hasn't worked. My friends who are avid workout and fitness junkys tell me it may be time for a Deload, my question is, How long should I do a deload for? Also, While doing a deload, should I increase reps if i lower weight? or keep the same reps at the lower weight? TDLR: Hit Plateau, been advised to deload, how long, how many reps, % weight drop?",5.50311111111111,6.48654034814815,5.031851851851851,85.70333333333333,67.74074074074073,7.185185185185183,30.555555555555557,6.937597516519254,1.6805555555555554,557,21,105,4,9,169,87,135,0.08900000000000001,0.845,0.066,-0.4777,4,0,0,0,0,0,26,0,0,0,2,9,2,0,0,7,0,15,8,1,3,2,17,20,12,0,3,2,0,5,0,1,3,2,0,0,0,3,3,5,1,1,5,0,1,1,0,1,1,3,5,10,2,12,11,6,17,0,0,0,0,7,3,0,5,11,67,13,3,0.0,0.0,0.0,0.0,0.0,0.11965409307008475,0.10854215126015612,0.0,0.0,0.0,0.0,0.09792106865961284,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13601135637817205,0.0,0.0,0.0,0.0,0.0,0.0,0.2590660336889014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07896838440421311,0.0,0.0,0.0,0.0,0.2558627523635437,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1107606011082937,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10415361836755213,0.0,0.0,0.09460248708470784,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10883679423239408,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21672403030522835,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1241423523231024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09773627371984224,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13940707271705702,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11727067432935065,0.0,0.0,0.0,0.0,0.0,0.13716900931086876,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08666883544683783,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10702434503081472,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14280002098764072,0.0,0.0,0.11700365098377286,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10103185353245096,0.0,0.0,0.0,0.745539173496922,0.11009483599943452,0.0,0.0,0.0,0.0,0.0,0.0,0.08914309919346239,0.0,0.0,0.0,0.0,0.0,0.0 fitness,make_it_mac_tonight,2018/04/20,Any downsides to working on same body part every day? I'm new to working out and have been working mostly on my abs and biceps. I heard somewhere that working on the same part of your body for consecutive days can be bad and some other sources say it can be good. Help?,3.898333333333333,5.2002912407407385,4.3157407407407415,88.16583333333334,71.77777777777777,6.140740740740743,28.314814814814817,5.985473137389443,1.0581259259259257,213,8,43,1,4,67,40,54,0.06,0.838,0.102,0.3527,0,0,0,0,0,0,4,0,1,0,4,0,2,0,0,1,0,6,3,3,0,0,8,8,3,0,0,0,0,0,0,0,0,0,2,0,0,3,4,0,0,0,0,0,0,0,1,0,0,2,2,3,1,8,4,6,7,0,0,0,0,4,4,0,2,3,30,6,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13779000093715654,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16918102033228524,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4501350312207287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2613490308883184,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17071788890839393,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.169949834640615,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13581334691397287,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19569372191953527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4388400565999817,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1611332554943131,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5900453139661718,0.0,0.0,0.0,0.0,0.0,0.0 fitness,okcboomer87,2018/04/20,"Looking for medical papers to show weight lifting burns more fat than cardio. Hello Fitness, First off I have lost 20 pounds in the last two months and I sincerely thank you guys for your help. I have a gym buddy who kills herself doing cardio to lose weight. I have tried to tell her that weight lifting will burn calories when her body repairs at night. She doesn't buy it and thinks endurance cardio is the way to go. She is a PhD in biochemestry and I am at best learning Athlean-X's videos so she kind of has me beat in knowledge on the body. Does anyone have any research papers I can point her to? She is getting frustrated by not losing enough but wont listen to me. Thanks in advance.",3.7060318513603185,5.428816218978104,3.737345719973458,90.45057067020572,72.94160583941607,5.857730590577308,25.593231585932315,6.11248444174946,0.7335313868613138,550,18,109,3,11,168,98,137,0.058,0.831,0.111,0.7424,0,0,0,0,0,0,11,0,2,0,7,2,10,2,0,5,0,14,10,3,0,0,8,22,6,1,0,2,0,3,0,0,2,5,1,0,1,3,3,4,0,3,3,1,2,3,5,0,2,1,5,18,5,19,19,3,18,0,3,1,0,16,10,0,0,5,71,21,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10156678312268777,0.0,0.0,0.0,0.0,0.10443275757774527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1567392616123562,0.0,0.0,0.33180032499434786,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13070190352630753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15432403747280646,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12704161381790766,0.0,0.0,0.0,0.0,0.07803202402220966,0.0,0.08488210694791988,0.0,0.0,0.0,0.0,0.14788531234545862,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10010976600159167,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16523960418665706,0.15553064960495314,0.0,0.12174457262304515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12542090692487767,0.33418094341441595,0.16303904538664926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15045983697195708,0.0,0.0,0.0,0.0,0.11921404303113248,0.0,0.0,0.0,0.0,0.0,0.0,0.14015991080871365,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14118911434624962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1305431892201559,0.2750127431685398,0.0,0.0,0.0,0.09570089972702492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10140250217881952,0.0,0.14589850853974526,0.0,0.0,0.0,0.0,0.0,0.0,0.1185513523515896,0.0,0.5456238654980337,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,AustinioForza,2018/04/20,"Heard the freakishly strong and athletic power lifting trainer at my gym talking about how tendons can be strengthened by playing around with limiting RoM and weight. So I definitely can't discount this guy, he has a degree in biology and just about every certification you could imagine plus about 15 years as a trainer. I'm fairly strong, but I'm *very* limited in athleticism (other than maybe wrestling), but this guy is substantially stronger than me (450 lbs raw bench, 600 lbs squat and close to 700 lbs deadlift and very sporty and athletic to boot). I overheard him talking to one of his clients who is also a power lifter about how tweaking range of motion, tempo, weight and reps that tendons can be strengthened substantially which consequently helps a lot with boosting weight on lifts (seems logical). Now personally I hit my yearly strength goal by following the 5/3/1 plan which was to hit 3 plates on bench for 1 rep (I got 2 reps) but then I got insanely sick with some gastro bullshit and I lost 15 lbs and a ton of strength so I changed my goals and now I'm aiming to be more athletic and I want to hit medium-high weight for higher reps and shorter rest and stuff (sort of worked out because I was going to start cutting about a month or so later anyways so I just started early so it's not all bad except for the crappy strength loss). This stuff is ancillary, just background and filler, as I'm more curious about the tendons, because I figure it can never be a bad idea to have stronger tendons! I'm getting back into jujitsu/wrestling soon (after 5 years) and I'll be playing softball and doing some track and field with my buddies this summer so I'd like my body to be a bit more ready and injury resistant. How can I strengthen my tendons by ""playing around with range of motion, reps, tempo, and weight"" (paraphrasing)?",7.726794949802251,7.606312193641621,7.165862488591423,76.12183602068758,62.90173410404624,9.82756312747186,36.707636142379066,9.276330184999452,3.3136439306358385,1473,64,263,22,19,459,188,346,0.07200000000000001,0.747,0.182,0.9902,2,0,0,0,1,0,42,0,1,0,15,26,14,1,0,12,0,20,12,6,3,2,57,39,37,0,2,9,0,5,1,0,0,1,3,0,3,13,30,5,2,5,5,1,4,3,5,0,1,6,8,22,9,47,23,10,30,0,2,0,0,12,10,0,6,17,168,35,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08716944162090932,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1940710743914293,0.0,0.0,0.0,0.08381636893832893,0.1820254484567761,0.1328941016412629,0.0,0.0,0.0,0.0,0.0,0.11900274672639605,0.12107745709762395,0.0,0.0,0.0,0.0,0.0,0.0,0.11531043221201763,0.0,0.0,0.0,0.0,0.08702980809713534,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.091839498978995,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05694942607998225,0.0,0.061948761879710434,0.0,0.1743588771823004,0.0,0.0,0.21585967477495385,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07306223041413458,0.1151673660319617,0.0,0.0,0.0,0.0,0.0,0.12305081123688785,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05325322660656087,0.0,0.0,0.0,0.0,0.0,0.1189893531501264,0.09267022075552638,0.0,0.0,0.0,0.0,0.10950789051094482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0870049369649178,0.0,0.0,0.0,0.08406962308013115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07386306901488153,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09517697702609718,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09923198905581916,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15430538279963246,0.0,0.0,0.0,0.0,0.0,0.2495640881137027,0.0,0.0,0.0,0.0,0.0,0.17522452646883355,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17987733138336578,0.06429263271058691,0.0,0.0,0.6636797815815205,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07935528367304659,0.0,0.0,0.0,0.0,0.0,0.21058254771258825 fitness,wanderwoman65,2018/04/20,"Lower back sore two days after deadlifts Hello everybody! On Wednesday I did deadlifts. I weigh 115lbs and deadlifted 125lbs one time, and then 115lbs 2 sets 6 reps. I think I did some more at a lighter weight but can’t remember exactly. It was the first time deadlifting in awhile but I thought I braced myself well and had good form. However, my lower back is sore today. Really quite similar to a sore lower back from menstruation (for the ladies out there who know what I’m talking about) Did I totally f my back? :o I also squatted 150lbs this day (2 sets 6 reps) and 125lbs (1 set 8 reps) and 100lbs (2 sets 10 reps) ",2.180623013350285,4.685582752066118,3.155702479338842,89.01579148124603,80.98347107438016,7.028862047043865,22.530832803560077,8.139509932561175,1.347031277813096,487,16,98,10,13,155,84,121,0.149,0.797,0.055,-0.8496,4,0,0,0,0,0,18,0,0,0,2,8,2,0,0,4,0,7,5,0,0,2,15,11,9,0,0,2,0,1,0,0,0,3,0,0,0,4,6,2,0,4,0,0,0,1,0,1,3,6,1,11,2,9,5,4,21,0,0,0,0,3,4,0,1,13,57,15,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16334842826947246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6282601735076913,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2634644750507717,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17374534501924999,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1713254639451446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11225717744635304,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13841337063063552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21725802039917064,0.0,0.0,0.13085561235689813,0.0,0.0,0.0,0.2313892834249492,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16417823987804933,0.0,0.0,0.0,0.0,0.0,0.1308829866216702,0.0,0.16216139106760113,0.2382138931332924,0.0,0.1936167064159817,0.0,0.0,0.0,0.0,0.19953451426054566,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2487363626052266,0.18365627200829684,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,peteymeaty,2018/04/20,"14 weeks of dieting results: M/26/6' 184 lbs to 167 lbs [Transformation pic](https://i.imgur.com/asPrqWp.jpg) First of all, yes, I do post here quite often. I've been dieting on and off for a couple of years now, and I've posted a few updates. This round I feel has been the most successful, not only because I found a diet and routine that work well for me, but because I'm also the leanest that I've ever been. For training, I followed [Wendler's 5/3/1 \(BBB variation\)](https://jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big). My lifts during this cut went from: OHP 155 lbs >155 lbs Bench 235 lbs > 235 lbs Squat 385 lbs > 400 lbs Deadlift 455 lbs > 475 lbs I lift 4 days of the week, and I go bouldering 2-3 times a week on ""rest' days. For my diet, I relied a lot on intermittent fasting, using a 12 pm to 6 pm eating window where I ate around 2000 calories daily. A typical day of eating looks something like this: Breakfast: Greek yogurt, sweet potato, eggs, rice cakes, skim milk, banana Lunch/Dinner: Chicken, rice, veggies I used protein powder to fill in the remaining macros I needed. Usually I'd consume all of this food in 2 meals, but occasionally would snack on rice cakes or granola bars in between. Overall this way of eating worked really well for me, as having 2 large meals allowed me to be full and prevent me from over-eating. Anyway, thanks for reading and hope y'all stay motivated!",6.0814015151515175,7.371697670454547,5.818636363636365,79.46878787878791,66.61363636363636,8.290909090909091,29.81818181818182,8.515128840125781,2.237872727272728,1131,40,200,16,18,351,171,264,0.012,0.871,0.117,0.9748,2,0,1,0,0,0,80,0,1,0,6,10,8,1,0,11,1,8,16,0,5,3,28,21,11,0,3,4,0,2,1,0,1,0,0,1,0,7,7,16,1,3,2,0,4,1,1,2,1,6,4,17,7,30,13,7,33,0,0,2,0,1,11,0,5,15,100,24,5,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11010404711693587,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12256594926783812,0.0,0.0,0.0,0.0,0.0,0.16785903587987028,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15234223954255185,0.0,0.26638001921978305,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4226484129261366,0.0,0.0,0.0,0.0,0.0,0.0,0.12454102687052852,0.0,0.0,0.0,0.0,0.0,0.0,0.0696160305494025,0.0,0.0,0.0,0.0,0.11711202768837982,0.1664853207065999,0.15096093429001425,0.0,0.0,0.0,0.0,0.07824771238643992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13674904548332278,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06726434932228807,0.0,0.0,0.0,0.11561799541952557,0.0,0.0,0.1170521017764079,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10208927435004582,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1047131763694391,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.26372211881546104,0.0,0.0,0.0,0.0,0.0,0.0,0.14644149054866049,0.13771901036924214,0.0,0.08820245570218327,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10599413900499396,0.0,0.0,0.0,0.14675042820620265,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12675885886798854,0.0,0.0,0.0,0.0,0.0,0.0,0.08028333664217586,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2378256552120899,0.15163699800129266,0.0,0.0,0.1092853659667317,0.3313199892122154,0.0,0.2475848594412388,0.1276323632298956,0.0,0.0,0.0,0.0,0.0,0.200467910085112,0.0,0.0,0.0978051661478864,0.0,0.0,0.0886625340417828 fitness,_neutral_person,2018/04/20,Belt squat: Squat with a belt or unique form? Ive been looking into the belt squat to help my regualr squating. Is the belt squat special or should I just emulate a squat? Also is there a difference between the machine or other methods?,2.7473333333333336,5.4764312888888895,3.128888888888892,88.66000000000004,80.55555555555556,5.377777777777778,29.0,6.742157984588678,1.6131333333333333,188,9,34,2,5,58,30,45,0.0,0.865,0.135,0.7131,0,0,1,0,0,0,5,0,0,0,0,3,1,0,0,6,0,5,0,0,0,0,7,6,4,0,1,4,0,0,0,0,1,0,0,0,0,1,2,0,0,0,0,0,0,0,0,0,0,1,1,3,1,4,4,1,1,0,0,1,0,1,1,0,3,0,25,4,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4707740982390667,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6150543400196444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39458559099337626,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4943501983721673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,starogre,2018/04/20,"Getting shin splints even though I don't think I'm running too much Hey everyone. I've had a weird history the past year with shin splints. It started actually a year ago when i started doing a lot of running in my city. i tried doing a couple 2 mile runs during the week and maybe a 4 mile on the weekend. after several weeks shin splints erupted and put me out of running for months. I've only weight lifted/bodyweight strength'd since then. But recently I joined an indoor soccer team a couple months ago. We've had a game about every week or every other week. But this past week by the end of the game I slightly felt some pain in my right shin. I thought maybe i got kicked really hard but we actually had a second game that night and started feeling it a little in my left shin as well. The following couple days I've felt a bit weak in my shins and calves. At what point can I run without shin splints? I don't understand how to start training if I can't even run once a week. I am 170 lbs, 5'10"", ~16% bf according to my handheld reader, and male Goal is to run during the week without getting shin splints I don't have any real injuries. I don't smoke. I've done a lot of different things, including a couple spartan races a couple years ago. Weight lifting, gymnastics rings, bjj, all spread out over the past few years. I haven't squatted in a bit but when I ramp up i can do 5x5 of 200lbs I have access to a gym.",3.351253918495296,4.663033793103453,4.280564263322887,87.85131661442009,73.13793103448276,7.065830721003136,26.97492163009405,7.520522993642371,1.358103448275862,1120,40,233,13,22,362,156,290,0.034,0.948,0.018000000000000002,-0.4879,1,0,1,0,0,0,29,1,0,0,2,9,4,0,0,25,0,19,4,0,1,1,29,34,17,0,1,8,0,6,0,1,0,2,1,0,1,7,9,2,0,6,7,0,9,8,3,1,1,8,7,24,1,28,26,8,58,0,0,0,0,8,17,0,5,32,130,31,2,0.0,0.0,0.15724035986229326,0.0,0.0,0.0,0.2142490197837172,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05478721465650968,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1759130367152532,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.44572025050161146,0.0,0.05195799897729704,0.0,0.0,0.0,0.0,0.08417366472628597,0.0,0.0,0.0,0.08244634573910002,0.0,0.0,0.0,0.0,0.0,0.0,0.07135700521006705,0.0,0.0,0.10642533479405834,0.0,0.13575959883469554,0.07698366408304724,0.0,0.0,0.0,0.0,0.040736272052427726,0.0,0.15471078006903158,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08418416176522073,0.0,0.0,0.0,0.06443548658990103,0.0,0.0,0.0,0.0,0.0,0.0721707473326375,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0875345107988929,0.0,0.0,0.0,0.0807476665412895,0.0,0.0,0.0,0.0,0.0,0.13698759393896914,0.0,0.0,0.0,0.0,0.1618774868142505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1286130202179863,0.0,0.059224817301067226,0.0,0.0,0.0,0.0,0.07560514258326384,0.0,0.0,0.0,0.0,0.08579949023241366,0.0,0.06127359469357058,0.0857272345121152,0.0,0.0,0.0,0.2307262869633499,0.0,0.0,0.0,0.0,0.07616031616858955,0.0,0.0,0.0,0.0,0.0,0.0,0.0809904496752349,0.0,0.0,0.0,0.09170102965375176,0.05161223934804167,0.0,0.07954858390779927,0.0,0.0,0.06880238622066095,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0910159366643408,0.0,0.0666445070320515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22809833568128945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.053524052288313716,0.05162303634084882,0.0791550674812003,0.06395990495207225,0.0,0.0,0.0,0.0,0.0,0.05469859813190425,0.0,0.0,0.08387139199962619,0.0,0.0,0.0,0.0,0.0,0.0,0.4523727642090928,0.19621383370746168,0.07243794360770936,0.0,0.0,0.0,0.0,0.15532428439478926,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20752582869663186 fitness,Funkyfreshprince,2018/04/20,"Looking for Tips from those who do PPLPPLR Just looking for advice, I see many people recommending the PPLPPLR, specifically this one : https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ Now, when looking at it from my inexperienced eyes, it just seems low on chest and biceps exercises. My backstory: Used to be 140lbs, and now im at 205 (6'0) . This was done over 3 years (19-23 yrs age). In that time period, I only exercised at home usually doing 4-5 chest exercises ( With dumbells & bench) when training my chest and 4-5 biceps exercises when training biceps & triceps. Would workout around 5 days a week. I did see a lot of gains ( Specifically Arms/Chest & Shoulders) , with a lot of people noticing I've grown a lot, and gotten a lot of muscle, and I've been hesitant to get away from that because it's all i've really ever known. I do however think that my shoulder gains came from the fact that I grew in weight, therefor filling up my frame. Any tips? I've heard a lot that my gain could have come from ""beginner gains"" due to how skinny i was and im better off with PPLPPLR. I just however feel that I won't be training my chest and biceps as much anymore which seems like regression in my eyes in those 2 areas if i start this PPLPPLR: https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ Summary: - Feel that PPLPPLR has low biceps and chest exercises. - Worried to stop working my bi's and chest as much as I do now",9.931112322791714,10.087423877862598,8.642922573609596,66.42931297709924,58.31297709923665,10.691821155943297,34.74482006543076,10.125756701596842,3.3629980370774266,1224,42,202,21,14,376,137,262,0.043,0.892,0.065,0.7506,2,0,0,0,0,0,68,0,0,0,6,12,4,0,0,8,0,16,24,17,3,3,39,33,17,0,3,4,0,3,1,0,2,5,1,1,0,17,15,2,1,6,6,0,5,1,2,0,1,8,11,19,2,33,20,8,39,0,2,7,1,2,16,0,8,19,123,36,1,0.0,0.0,0.0,0.0,0.0,0.11312604734777625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3763000718856169,0.0,0.07872544268110952,0.0,0.0,0.0,0.11480962940032499,0.0,0.0,0.0,0.10305705995898973,0.0,0.0,0.1087667869264045,0.0,0.0,0.07057041057760302,0.0,0.0,0.0,0.0,0.10238639046657204,0.0,0.0,0.0,0.0,0.0,0.1324064607631635,0.0,0.0,0.0,0.09972290940943357,0.0,0.0,0.0,0.09243042714542672,0.0,0.0,0.07466005519640581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11846970331387813,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10471776337735364,0.0,0.0,0.0,0.0,0.0,0.0,0.11707041763709874,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.06048341244628031,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1161236115310076,0.0,0.0,0.0,0.0,0.0,0.2500961746110581,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.05655784598103281,0.0,0.0,0.0,0.29164504719619216,0.0,0.0,0.4921042729712874,0.0,0.0,0.0,0.11736943773868055,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17020394225061652,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13180135091214482,0.0,0.0,0.07844662844364415,0.08804592270582014,0.0,0.0,0.0,0.0,0.0,0.16051634508063006,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07416322249474279,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18450241697261072,0.2107796244864196,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08194038775249278,0.0,0.0,0.09678628857371496,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07417873702753472,0.0,0.0,0.06750459395504839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09998540767394763,0.12750085393514007,0.0,0.0,0.0,0.09286120165734828,0.14097286215062366,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08427966149206796,0.11756687783318898,0.0,0.08223746425669459,0.0,0.0,0.07455006991291377 fitness,coppinthehaven,2018/04/20,What's the best tasting whey protein out there? I've tried different flavors of ON and MyProtein and hated all of them equally. Way too sweet for my liking. What's your go-to whey?,1.91,4.431124444444446,2.6700000000000017,91.95000000000003,82.33333333333334,4.711111111111111,25.66666666666667,5.985473137389443,0.7856333333333341,144,6,28,1,4,45,31,36,0.099,0.659,0.242,0.7236,1,0,0,0,0,0,5,0,1,1,1,2,4,1,0,1,0,0,1,0,0,1,4,1,2,0,0,0,0,0,1,0,0,0,0,0,0,2,3,1,0,0,0,0,0,0,1,0,0,0,3,3,3,5,1,3,3,0,0,0,0,2,2,0,0,1,18,5,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4779903579558182,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4758718894374346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2588555558238115,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4496848624899552,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22252088910864173,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3092359745444188,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3615329226625339,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,r134983572,2018/04/20,"Local Gym has a ""Biggest Loser Challenge"" looking for advice on weigh-in day My local gym is running a summer promotion called ""Biggest Loser Challenge"" wherein registered contestants will compete to lose the most weight within 3 months up for grabs is good enough cash prize + gym equipment(not sure what, probably gloves and shirt and stuff). Some info on me, currently I am weighing about 190lbs. (from 224lbs. 4 months ago) and my height is 5'7, and 26 years old. Since high school -> college -> present day, I have been in various stages of fitness. I started losing weight when I first hit 200 lbs. during highschool, went down to 150lbs. for the rest of college, and having graduated I put on weight to reach my highest total 224 lbs about 4 months ago. I am well experienced in losing weight and dieting but lack motivation because deep down I'm a one fat lazy guy. I have registered for this summer promo hoping it would get me well enough motivation to push through with getting back down to 150lbs. Anyway to get to the part I am looking for advice in. Weigh-in day is in three days and I am actually eating a lot more than I should be this past week with the idea that I should try to add some weight before weigh-in. Now on the day of weigh-in itself me and my friend are gonna be splurging a bit try to get some weight in(I'm not sure if its a good idea, but fuck it) so I'm wondering what food should I be eating a lot 1 hour before weigh-in that would stay on my stomach and get me some extra weight in me? Should I overload on carbs? Protein? Additionally is what I am planning on doing even a good idea or is this just totally unnecessary? Any help/advice is welcome, I'll answer any questions about myself/weight loss contest mechanics as I can. 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Longtime lurker in this sub & would love some help on a problem with running. I’m in pretty good shape. I hit the gym 5-6 days a week, do about 20-30 min cardio (elliptical or treadmill walking) & then move on to lifting. I also like to do yoga and horseback ride. I stay active and enjoy working out. But I literally cannot even run a mile. I can’t do it on the treadmill, I can’t do it outside...I just can’t. I can’t jog for more than 30 seconds without stopping. I realize that I sound very negative right now but it’s true! My legs feel heavy, I’m gasping for air, and my body will just stop. I’ve tried pushing myself but it’s almost like my body takes over and shuts me down. Why is this happening? I’m in good shape, eat well, exercise, stay fit. Why can’t I run more than 30 seconds? Any way to build this up?? 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I just started working out after a long long time of not being anywhere near a gym. I'm not really trying to get stronger, just lose a bit of belly fat/some chubbyness in the face. Maybe lose 25-30 lbs and tone up a bit. The regimen I'm on has me going weight training 3 days a week (Monday, Wednesday, Friday) and cardio and core twice a week (Tuesday/Thursday). I do 15 minutes in the sauna after every workout. I was a runner pretty much my entire teens and early 20s, but after multiple knee surgeries, I can't really run anymore, the impact makes it so I can barely walk. I've resigned to hitting the elliptical on Tuesdays and a spin bike on Thursdays. Last night, I did 7.6 miles on the spin bike in 30 minutes, roughly a 15 mile an hour pace. I wanted to shoot for an hour, and cardio endurance wise I felt like I could do it, but my quads were screaming and I just couldn't push it any further. Is this a good pace to stay at, and just try and go longer each time, should I slow my pace and go for an hour, or should I try and speed up my pace and stick with 30 mins? What is a good goal pace to try and work up to? My heart rate was averaging in the mid 150s for most of the work out. If it matters, I'm 27 y/o male, 5'10, 230 lbs. Don't know my body fat %, but eyeballing it, I'd say probably mid to high 20s. Also, bonus question, for trying to drop lbs I've been also cutting total calorie and sugar intake and watching portion sizes. Do I need to increase protein as well as if I was trying to work on a bulk, or does protein not matter as much for what I'm trying to accomplish? Thanks in advance! Edit: Spelling and grammar. 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I was following lvysaur’s Intermediate Aesthetic Routine (5 Days) maybe not doing it in 5 days but close. Now with commuting I am not able to maintain that. Would maybe 1 time in the week plus 2 sessions at the weekend be enough to maintain the gains? What 3 session plan could work when time is not so available?",3.342949438202247,5.521529404494383,4.128525280898876,85.27795646067419,75.17977528089888,7.596067415730338,30.22612359550562,8.472884824447931,2.3757741573033706,363,17,71,7,8,116,63,89,0.0,0.913,0.087,0.7278,0,0,0,0,0,0,9,0,0,0,5,6,1,0,0,5,0,11,0,0,0,0,10,12,6,0,2,4,0,0,0,0,1,0,0,0,0,3,4,0,0,0,2,0,2,3,0,0,0,1,0,4,1,9,8,2,20,0,0,0,0,0,6,0,0,12,43,7,4,0.2454356118884349,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19596036481541132,0.0,0.0,0.31657133057293924,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.25360059615535235,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2058597466382848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4931461218606827,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.237043243367952,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.286230958066107,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.39374728681802507,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35736009715762024,0.0,0.0,0.17435041679382282,0.0,0.0,0.0 fitness,cxtv92,2018/04/20,"Struggling to find the time and workout schedule. Looking for advice. I work in a high stress job. Working shifts and Working between 40-70 hours a week. Sometimes I work for 14 hours a day. I’m trying to become as fit as I can whilst working these shifts. As I sometimes only get one day off a week I struggle for the motivation on these days off and only manage to get to the gym when I finish an early shift. Around about 2 pm. Due to this I’m not able to work out around any fixed Rota. Is there any tips you have for maximising my work outs when my gym visits are irregular and sometimes limited in time? ",3.06219512195122,4.6916824146341485,4.07691869918699,87.74074390243904,74.4471544715447,6.220813008130082,25.308130081300806,6.742157984588678,0.9192022764227644,479,16,97,4,10,155,75,123,0.083,0.875,0.042,-0.5994,1,0,0,0,0,0,11,0,1,0,9,6,3,0,3,8,0,4,0,0,1,0,12,9,9,0,0,1,0,0,0,0,0,0,0,0,0,3,8,0,1,2,3,0,1,1,3,0,1,0,1,9,0,24,9,0,28,0,0,1,0,2,11,0,0,16,57,12,10,0.12111176388279428,0.0,0.0,0.0,0.0,0.11834901397138632,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16472030507929444,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2156302940814493,0.0,0.0,0.0,0.0,0.0,0.0,0.13375842794051174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2343212051344848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1106939580642732,0.0,0.0,0.0,0.0,0.0,0.1265517958500945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12796122803942458,0.0,0.0,0.23854138263506636,0.0,0.0,0.0,0.0,0.0,0.12018473780193505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1017033788843746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08206846560406669,0.1842219078759237,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.35934789389960176,0.0,0.0,0.0,0.0,0.0,0.13873311633380425,0.25322462358692066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14124248695012553,0.0,0.0,0.0,0.0,0.08222693769144232,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19429710327559271,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6171956457857425,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Theyis,2018/04/20,"Replacement for the deadlift I have a mild but persistent elbow injury that flares up every time I do heavy pulling exercises or motions like rows and unfortunately also the deadlift. The pain isn't crippling, so I can do them, but my arm hurts for a day or two afterwards. I finally accepted I really need to give the arm some rest, but I don't want to lose any progress I made on the deadlift. Are there any exercises or combination thereof that will allow me to keep working those muscles without taxing my elbow? Pushing exercises like bp, ohp, dips are fine, but rows, pull-down, lateral raises etc that put tensile stress on the elbow are not. I otherwise do a 4 day nsuns program with a selection of 4 to 6 accessories.",6.05249797242498,7.062468686131389,7.056155717761557,71.58590429845906,66.51824817518249,10.46845093268451,35.66017842660179,10.504223727775694,4.028841686942417,578,28,101,15,9,194,91,137,0.139,0.722,0.138,-0.2837,0,0,0,0,0,0,15,0,0,1,4,4,8,0,1,10,0,11,9,5,2,0,18,16,10,0,2,9,0,0,2,0,1,4,0,0,0,4,2,0,1,1,3,1,4,4,4,0,1,1,0,12,4,12,14,3,13,0,2,0,0,2,3,0,4,8,65,16,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17542497936048676,0.0,0.0,0.0,0.2983495196682591,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2829427291565844,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2446483829874165,0.0,0.0,0.18482328110959373,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.24030208453534616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21043353898642392,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2348332543129185,0.0,0.0,0.0,0.0,0.1949804331511956,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21433993391772316,0.0,0.0,0.0,0.0,0.2454117401491897,0.0,0.0,0.0,0.2075671277496346,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1626553184440497,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2334183203100545,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2205209911638719,0.0,0.0,0.0,0.0,0.14052992942817769,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2512802450210743,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12791267026258474,0.0,0.0,0.0,0.0,0.0,0.0,0.21428634739060184,0.0,0.0,0.0,0.0,0.0,0.12938632571876754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21145866755837772,0.0,0.1596993022053564,0.0,0.0,0.0,0.0,0.0,0.0 fitness,jayjay200,2018/04/20,"Getting defined abs is simple, right? (Planning for the summer) All there really is to it is eating at a caloric deficit, getting cardio at least twice a week to shed body fat and consistently doing abs exercises at least three times a week that target upper and lower abs as well as obliques and BAM, defined abs in a month and a half or less. I'm wondering if there's a better and / or much quicker way to get defined abs (as well as maintain as much muscle mass as possible) with or without starving myself / eating at a deficit.",4.292941176470588,6.032130598039219,5.115833333333335,81.09375000000003,71.45098039215686,7.060784313725492,30.39705882352941,7.6454224807358475,2.0897411764705884,419,18,75,5,8,136,64,102,0.07400000000000001,0.835,0.092,0.21,1,0,0,0,0,0,12,0,0,0,2,4,3,0,0,8,0,4,6,2,0,1,13,9,15,0,1,5,0,0,0,0,0,3,0,0,0,2,6,3,0,1,1,0,0,1,0,2,3,0,0,1,3,17,9,6,14,0,0,0,0,0,8,0,5,5,54,3,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1854128610674564,0.0,0.232866946342719,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4290357893845607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3285906212051455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16733564177372173,0.0,0.308224557520174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23634182947915455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13430315500009818,0.0,0.0,0.0,0.0,0.17903461771264256,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12224495700421086,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16640545127485734,0.33632714275775416,0.0,0.3769898183502745,0.0,0.0,0.0,0.0,0.20208909462038507,0.22734970494328616,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,bjtbtc,2018/04/20,"How do I widen my hips and waist? Im a male 5’6, 140, who works out often. I work out my chest and arms a lot and work out my back and legs almost as much. My lower back is something I’m getting into after years of skipping. Looking in the mirror, I see that my shoulders are fairly wide... chest plumped, stomach thin (maybe too thin) and my legs (thighs) are short and thick. My waist and hips are relatively tight compared to my body... almost that of a female figure... I want to even out my body proportions. I grew up skinny and want to add girth to my lower torso area. How do I train my body for wider hips and waist? ",1.5148950131233612,3.4414142362204707,2.6603346456692947,94.83937335958008,79.86614173228347,4.863254593175854,18.457349081364832,5.46131890053228,-0.4830257217847769,476,10,105,2,12,152,74,127,0.04,0.938,0.022,-0.4871,2,0,1,0,0,0,25,0,0,0,3,7,0,0,0,4,0,6,18,18,2,0,25,12,12,0,2,0,0,4,0,0,0,0,0,0,1,3,15,4,1,1,0,0,1,0,0,0,0,0,6,17,0,16,12,2,18,0,0,2,0,2,13,0,4,4,64,20,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.36480602400908096,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2801335791739014,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.6070030563896459,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12031237966296285,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09516903894645752,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19675983562484656,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15296523863633732,0.0,0.0,0.1548625939772114,0.0,0.0,0.0,0.0,0.18300027611066244,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13390568549084655,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14515482011020192,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1402326576249728,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21488076307602505,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3978354095376184,0.0,0.0,0.0,0.0,0.0,0.1173025499066323 fitness,QuantumGoldfish,2018/04/20,"Max continuous push-up tips I'm going for SOF selection in the military and I have a pre-selection fitness test coming up. I'm trying to up my max push-ups to failure before the test comes in June. Currently I'm standing at around 65 continuous push-ups, shooting for at least 80. I'm looking for tips on increasing push-ups, such as changing my current workout to decline push-ups, etc.",5.319868421052632,6.158900723684213,6.640631578947371,74.5254210526316,68.07894736842105,9.764210526315793,36.252631578947366,9.888512548439397,3.76972947368421,309,16,56,7,5,105,47,76,0.049,0.92,0.031,-0.29600000000000004,2,0,0,1,0,0,13,0,0,0,0,2,0,0,0,3,0,1,0,0,0,0,4,9,2,0,0,0,0,0,0,0,0,0,0,0,0,0,4,0,0,0,1,0,4,0,0,0,0,0,1,3,0,15,9,3,19,0,0,1,0,0,9,0,0,5,26,3,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3083164033484068,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2947101893088239,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3663822425845201,0.5966832116652779,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3862611206526904,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1968332428161454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2908387257883754,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2351424116483647,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ctbpdx,2018/04/20,Stomach Vacuums Anybody here do stomach vacuums? I’ve heard they’re the exercise old school bodybuilders used to make sure their guts don’t stick out and give them a narrow waistline. Been thinking about doing them and wanted to hear your opinions on if they’re actually worth doing.,8.68058823529412,9.436907647058828,7.467450980392157,71.80352941176474,60.764705882352935,9.937254901960783,38.568627450980394,9.725611199111238,3.9742627450980383,234,11,36,4,3,71,42,51,0.0,0.913,0.087,0.4939,0,0,0,0,0,0,3,0,1,3,0,2,1,0,0,2,0,5,4,3,2,1,10,12,3,0,2,1,0,0,0,0,0,1,2,2,0,0,3,0,0,1,1,1,0,1,0,0,0,2,2,4,1,5,10,0,4,0,0,0,0,7,3,0,2,1,20,4,1,0.0,0.0,0.3427446338672557,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3369267277660812,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3958557532464592,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23444520869879815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3685512310908723,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3554581385136084,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3310251149084589,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22505060030714447,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.30334536446237903,0.0,0.0,0.20716142280396246,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,sammythe_fish,2018/04/20,"I need help. I'm a 16 year old swimmer. My height and weight are 6""1 and 190lb. I've been training my ass off for about 8-10 years now. I've always struggled with body confidence issues (I know its ironic), so about two years ago I started to make changes. I started eating less and better, and I incorporated strength training into my already intense training regiment. But now I find myself here. I am still overweight. Always have been. No matter how hard I work, no matter what I do, nothing works. It feels as though all I'm doing is gaining fat rather than losing it. What am I doing wrong?",2.2447435897435923,4.633752042735043,3.3407051282051263,88.47721153846153,79.85470085470084,4.925641025641027,24.27991452991453,5.985473137389443,0.6484478632478639,467,17,89,3,12,150,83,117,0.162,0.691,0.147,-0.4173,0,0,0,0,0,0,20,0,0,0,6,10,5,0,1,1,0,10,6,3,2,1,17,18,9,0,2,2,0,3,0,0,0,2,0,0,0,5,6,4,0,3,0,0,0,2,3,0,1,2,3,14,2,9,16,2,13,0,1,0,1,1,3,1,0,10,57,19,2,0.0,0.0,0.0,0.0,0.0,0.0,0.1588440400204777,0.0,0.0,0.0,0.19774425186158465,0.0,0.2982063449484673,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15848190335588325,0.0,0.19904334938038468,0.0,0.0,0.0,0.0,0.0,0.0,0.1895627410433135,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18335947171626216,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09060551177381863,0.0,0.0,0.0,0.1637794210503061,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1605219910343483,0.0,0.0,0.0,0.0,0.0,0.12010948531158193,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.187031239281899,0.0,0.0,0.0,0.0,0.09847994608534998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20047145607056066,0.0,0.0,0.0,0.0,0.11961291278966077,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13286955426939473,0.0,0.0,0.0,0.0,0.0,0.17194079499269324,0.0,0.18803321470148093,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2536678664724284,0.0,0.1431039931736376,0.0,0.0,0.18733173414336998,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17605649798771625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1750458069011731,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2182091527335527,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2609096991618883,0.0,0.0,0.0,0.19591973280031671,0.0,0.34618381177242924 fitness,yoguimonster,2018/04/20,"Help? I find myself going through spurts in work outs. I really feel great when I keep going but I find myself randomly stopping for whatever reason for months. How do you guys keep motivated? I had lost 15lbs and I gained it back because I quit working out and just eating badly. If you have any tips to stay motivated I’d love them! I’m currently back on track and have lost 8lbs in 2 weeks, I’m sure it’s mostly water but still a good start. I don’t want to gain it back, I’m 32 and the more I get lazy the worse it’ll be for me later. So any tips are welcome. Thanks! ",-0.2879235537190077,1.9596676198347112,1.8899535123966944,94.98220299586778,91.80991735537191,5.008471074380164,15.826962809917354,6.6274283507984215,-0.3086491735537189,446,10,101,6,16,149,82,121,0.133,0.574,0.293,0.9767,1,0,0,0,0,0,12,0,2,1,9,8,9,0,0,3,0,8,3,0,4,1,24,23,10,0,2,4,0,1,0,0,1,0,0,0,1,4,6,2,3,6,0,0,2,1,3,0,0,3,1,15,6,11,18,2,19,0,2,0,1,7,5,0,3,11,57,19,4,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2188130031667105,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3711291364874912,0.1343312536683969,0.09807327178674866,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16462429305188894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08134768377523967,0.0,0.0,0.0,0.29408975881623944,0.0,0.0,0.0,0.0,0.0,0.08405514575986676,0.0,0.18286794329162312,0.13494169915260842,0.0,0.17737495851180732,0.0,0.1593002570509121,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1078370204885999,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2860018288884689,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3512473473871136,0.0,0.14520391167601635,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12841591499347493,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.17111972588373076,0.0,0.0,0.10306628255066996,0.16541534253088708,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11387438237339992,0.17148072553673693,0.12848201125692402,0.13450606148992936,0.0,0.0,0.0,0.0,0.0,0.1516310784092859,0.0,0.0,0.0,0.0,0.1481201884900039,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09489343415303554,0.0,0.12905128075697425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2342506464098711,0.0,0.16395433785081148,0.0,0.0,0.0,0.0 fitness,redgurl120,2018/04/20,Protein powder for lactose intolerant people? What’s the best protein powder for lactose intolerant people? I’ve tried egg white and hate it. I tried pea but it’s been so long I can’t remember why I didn’t like it. Hemp powder is my favorite but am wondering if there is another brand/type that has more added benefits then just plain hemp powder?? ,3.9072139303482594,6.209859447761192,4.967985074626867,79.33366915422886,73.92537313432838,8.048756218905472,27.58457711442786,8.841846274778883,2.414006965174129,281,11,50,6,6,92,48,67,0.034,0.757,0.209,0.9228,0,0,0,0,0,0,7,0,0,0,1,3,4,1,0,1,0,7,1,0,0,0,7,9,6,0,1,4,0,0,1,0,0,0,0,0,0,5,1,1,0,2,0,0,0,2,1,0,0,2,1,4,3,2,7,2,2,0,0,1,0,0,0,0,2,3,29,9,0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.312804951041455,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3130588473842676,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2945202186489935,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14573961985591524,0.0,0.0,0.2639957272889174,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4136223844266839,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3379280566132629,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.405066989947838,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2691791554165379,0.0,0.0,0.0,0.3235054068503184,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ButterflyAshi,2018/04/20,"Ben Pollack UYP course review? Hi guys Thinking about buying UYP & just wanted to know if anyone has it and what they thought? $119 for a course/program is expensive & I’m a bit unsure! Ty",0.9476923076923072,3.473062743589743,2.2776410256410284,92.62569230769232,88.23076923076924,4.1456410256410265,20.620512820512825,5.6839178017228535,0.07274974358974351,153,5,30,1,5,49,35,39,0.054000000000000006,0.8590000000000001,0.087,0.3076,0,0,0,0,0,0,9,0,0,1,0,2,0,0,0,2,0,2,0,0,0,0,7,7,2,0,2,2,0,0,0,0,0,0,0,0,1,2,1,0,0,3,0,2,0,0,0,0,0,1,0,1,0,3,6,1,0,0,0,0,0,3,0,0,1,0,13,3,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.7204198463567315,0.0,0.0,0.0,0.0,0.0,0.0,0.232457084175114,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3629497869842438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.32917821282808946,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18270607273585807,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21302082430331126,0.0,0.26392852185780297,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1960878886317991,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,helpimbees,2018/04/20,"Tired of being a toothpick! I’m trying to gain weight and work out to get the body of my dreams, any advice? Hi friends! I’ve always been a pretty slim guy, and I’m looking to put on some weight and gain some muscle. I exercise almost everyday so I’m in decent shape, but I’d really like to get bigger more defined muscles and gain about 15 pounds. (I try my best to shovel in the food, I know that’s a must!) Any helpful tips? and thank you in advance!",0.7222105263157914,2.809247589473689,2.6476315789473723,93.00092105263157,83.63157894736842,5.063157894736842,18.973684210526315,6.2581,-0.06281052631578943,351,9,76,3,10,117,65,95,0.018000000000000002,0.6759999999999999,0.305,0.9849,0,0,0,0,0,0,14,0,1,0,6,2,4,0,0,5,0,3,6,1,0,1,12,11,7,0,1,1,0,2,1,1,1,2,0,0,1,1,6,3,0,1,2,0,2,0,0,0,0,1,3,6,4,13,8,4,10,0,0,1,0,5,7,0,3,2,39,7,1,0.0,0.0,0.0,0.0,0.0,0.1931665644719443,0.0,0.0,0.19794382151240655,0.0,0.0,0.0,0.1644821526160468,0.0,0.0,0.2688527294247735,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20744862147303988,0.0,0.0,0.21957331978064487,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2390304369085164,0.0,0.1527238805775819,0.0,0.20655495818518527,0.0,0.0,0.0,0.0,0.0,0.0,0.19573018187395133,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13249796342910433,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1086374840510505,0.0,0.0,0.0,0.0,0.0,0.0,0.09657444114973077,0.0,0.0,0.0,0.16599793809040894,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20110741734672785,0.0,0.0,0.0,0.19871883968771425,0.0,0.0,0.0,0.0,0.12663621893759636,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18199337508342345,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2271993240044001,0.0,0.0,0.0,0.2684178689438808,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4814318913078908,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14391038179945048,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Arciere91,2018/04/20,"Program for my training level I'm new in this sub and i read quicly the wiki. I have to lose a lot of fat gained in this months (now i am 178cm, 98kg). One year ago i run 10/15 km (my max was 30km), but running takes a lot of time in you want running more than 15/20 km. I changed my training in home workouts, but i do It without high intensity and my diet was completely gone (i gained 10/15 kg) In this weeks i started the body revolution of Jillian Michaels and i arrived at the 7 week, but i want to change workout (even because i didn't find It in reccomanded workouts). So i think i'm not new or rusty. What workout i have to choose? How i can choose the best option for me?",0.7695369458128098,2.591058096551727,2.609285714285715,94.80250000000002,81.82758620689654,5.246305418719213,24.15024630541872,6.18269132825596,0.4056108374384237,524,20,123,4,14,174,90,145,0.014,0.879,0.107,0.9083,0,0,0,0,0,0,22,0,1,0,4,4,2,0,0,6,0,8,3,2,1,0,19,16,9,0,2,6,0,0,0,0,0,1,0,1,0,6,3,2,0,4,5,0,4,3,1,0,1,4,0,20,1,17,12,4,25,0,1,0,0,1,11,0,4,10,74,26,2,0.0,0.0,0.0,0.0,0.0,0.0,0.16304376010935076,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11212264854900014,0.0,0.0,0.0,0.19302426807899972,0.0,0.0,0.20430590976881108,0.0,0.0,0.0,0.0,0.0,0.0,0.3891492821808429,0.0,0.19284818525772607,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12148471045447368,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16810962899918666,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19433323144428136,0.18449781965791734,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20577177455400286,0.0,0.3127431681137598,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14681199314140886,0.0,0.0,0.0,0.0,0.3552834693570879,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12463642593050453,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18398080409799836,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13018732954427992,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13829324387229375,0.0,0.0,0.0,0.0,0.0,0.0,0.1178555770537998,0.0,0.0,0.10725166258090277,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2169745736694408,0.0,0.29507675503220343,0.0,0.0,0.0,0.0,0.0,0.0,0.17730294908410069,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11844555274277865 fitness,ricebasket,2018/04/20,"Started Phrak's Greyskull LP Variant Monday, still having intense DOMS. Continue tomorrow? The negative chin-ups have made me really, really sore, I have to push through pain to get full range of motion with my arms over my head. I did day 2 on Wednesday, tomorrow it's time for day 3. Am I OK to work out these same muscles again? I can switch to lat pull down, is that a good idea? I'm female, 5'6, 175, re-starting my still relatively new fitness journey after a bout of pnemonia last month. I've lifted before and worked through DOMS before, but this is my first time on a program where I'm scheduled to re-work a muscle that's still having DOMS.",4.521111111111111,5.638244375000002,5.0754166666666665,84.00569444444444,70.09375,7.876388888888887,29.065972222222214,8.167268648758528,1.9317055555555558,512,19,100,7,9,164,91,128,0.056,0.883,0.061,-0.3526,0,0,0,0,0,0,20,0,0,0,3,6,3,0,0,5,1,9,4,2,1,0,7,14,2,0,0,1,0,0,0,0,0,2,1,0,0,5,3,0,0,1,0,0,4,1,1,0,1,2,1,9,2,17,12,2,32,0,0,0,0,0,8,0,0,20,56,14,3,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3195438041385746,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2421823220222051,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1597105305722996,0.0,0.0,0.0,0.0,0.09809806081399784,0.0,0.0,0.15748612283219918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19269830625010625,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21196080092141567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15305134832271486,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1776652438595324,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1498700897444622,0.0,0.0,0.0,0.0,0.1813420153828438,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1997923430784732,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2405706958717987,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2657982681782679,0.0,0.4498416857116803,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21897143349536066,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4100796081458773,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Tiffer45,2018/04/20,"Feel like ligament/tendon in the back of my knee is going to ""pop"" when dead lifting. I'm on week 8 of the Greyskull LP for beginners, and am up to 155lbs dead-lift, (been progressing nicely every session) however last session when I dead-lift 155lbs I felt a pain in the back of my right knee, as if a tendon or ligament was about to bulge or pop. In the actual hinge of the knee joint. Today I tried lifting 135lbs to warm up and see if the pain would be there (getting ready for 160lbs), and again, in the back of my right knee, the feeling was quite intense and unpleasant, so I skipped dead lifts today. Anyone know what this might be? Will a couple days rest help it recover? When I loaded up and started to lift, it really felt like it was going to pull apart or do more damage. [This diagram](https://imgur.com/a/EZU4iHI) shows where the pain was, its pretty much right on the green line marked Popliteal Fossa. Thanks for any advice or opinions.",6.114247391952312,6.422084617486341,5.728782911077992,83.62122205663191,66.21311475409836,8.840337804272231,28.11177347242921,8.575989854853784,1.8077475409836063,747,21,148,10,11,230,106,183,0.128,0.752,0.12,-0.7596,1,0,0,0,0,0,37,0,0,0,2,11,9,0,0,13,0,13,8,5,0,0,19,25,16,2,3,6,0,5,2,0,3,3,0,0,0,7,5,0,0,5,1,0,3,0,4,0,0,7,7,8,5,25,13,3,31,0,1,2,0,1,14,0,8,16,90,15,2,0.0,0.0,0.14104512244189266,0.0,0.0,0.1412377408241456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09828862521359233,0.0,0.0,0.0,0.0,0.10106209780398244,0.0,0.0,0.0,0.0,0.0,0.0,0.3334150354334406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15992501508362802,0.0,0.0932129935851918,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12177680881086353,0.0,0.0,0.0,0.0,0.0,0.14616228262242092,0.10325569515136256,0.2775521620152446,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0755134713138686,0.0,0.1642849234885441,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.09687863461093424,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.07943255013171836,0.11781515868117018,0.0,0.0,0.0,0.0,0.0,0.1412248121369209,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15332858980528388,0.0,0.0,0.0,0.0,0.10624971368856448,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4613856760041298,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14704386013530746,0.0,0.0,0.0,0.0,0.0,0.1537305586105814,0.0,0.0,0.09259269852498593,0.0,0.0,0.0,0.0,0.3702958069017224,0.0,0.0,0.0,0.0,0.1151755283630454,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10230248046091628,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.133068231616644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2740041944502909,0.0,0.0,0.09812964658273328,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1159371041399432,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10267338013688933,0.0,0.0,0.0 fitness,Devakalpa,2018/04/20,"Jim Stoppani 5x5 vs SL 5x5 https://www.bodybuilding.com/content/jim-stoppanis-full-body-5x5s.html I have been doing SL for the past couple of months. I just ran into this. Does anyone have thoughts on the effectiveness of building strength with this program cs SL. one thing that I find really strange is the all dumbbell workout. Any thoughts are appreciated.",9.411111111111113,13.795331592592593,6.057037037037041,67.66666666666669,66.40740740740742,6.562962962962962,31.222222222222214,7.793537801064563,2.4625777777777778,302,12,41,4,6,83,43,54,0.068,0.8190000000000001,0.113,0.5584,0,0,0,0,0,0,17,0,0,0,2,1,1,0,0,3,0,6,0,0,1,1,9,9,0,0,0,2,0,0,0,0,0,0,0,0,0,4,2,0,0,4,1,0,1,0,0,0,1,4,0,3,1,6,5,1,5,0,0,0,0,0,2,0,0,2,25,7,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2247238836768796,0.0,0.0,0.0,0.0,0.23106506029247897,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3656473005760024,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.28918745343064484,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3020341195190758,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2637697278097054,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22392800097195253,0.0,0.0,0.0,0.0,0.0,0.3154611138007515,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21170090402057848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21954269761229925,0.0,0.0,0.52469607482504,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,TheRealSpoder,2018/04/20,"Former fat kid, then went to skinny teenager and now kinda muscular and have some questions going on a cut.. Hey guys, so I was incredibly obese when I was 14(5'9"" 260lbs) and then cut all that weight away and was really skinny (15 5'9"" 160lbs) then bulked to 180lvbs (16 5'9"") then back down to 160lbs but my numbers never really increased a ton, so I said fuck it and did a serious bulk, not dirty but 250-500+ surplus. And now after 8-9 months I'm about 200lbs but I don't think i look 200lbs if that make sense, like I look ""big"" in a shirt and such and obv I am not lean enough for abs... I blew up in size though and now do I have to cut till 160 or what? I have gotten a couple estimates from people on here who said I was 25% BF. It just scared me seeing 200lbs on the scale due to the fact that the only time I was this heavy was when it was 100% fat and now I want to eat like 1200 Cal's a day again. I'm currently eating 1800-1900 with a ""lightly active"" activity level on the TDEE due to my 5 days in the gym. I lift 5 times a week also, numbers are BP:205lbsx5 SQ:260lbsx5 OHP:145lbsx4 DL:290lbsx5 (tight hip flexors getting strecthed). Any advice you guys could please give me? I leave for college in August and would like to look as best as I can by then. Thanks in advance! https://imgur.com/gallery/mN4BTZq",2.537458319712321,4.342427342105263,3.2490062111801272,92.36773291925468,76.33082706766919,6.12984635501798,20.5877737822818,6.8959733430537185,0.2149825433148087,1027,24,223,10,23,323,166,266,0.07,0.813,0.117,0.9392,1,0,0,0,0,0,51,0,1,0,2,16,11,4,1,13,0,18,12,7,1,3,32,36,30,0,4,8,0,2,3,1,1,3,2,0,3,9,12,8,1,2,1,0,4,4,6,0,0,12,9,21,5,30,22,6,45,0,0,4,1,11,14,1,5,30,135,30,1,0.0,0.0,0.0,0.0,0.0,0.13982928527189634,0.0,0.0,0.0,0.0,0.0,0.11443179829806598,0.0,0.0,0.0,0.09730846821662227,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13444102780754275,0.11003004775616784,0.0,0.0,0.0,0.0,0.0,0.1501677712730062,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11424849420742328,0.1583302056925706,0.0,0.184566903931148,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.29284069148155223,0.0,0.0,0.0,0.14785380843797674,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1322876095927561,0.07476043344083963,0.1372682976861537,0.08132331803916854,0.0,0.0,0.0,0.0,0.2833700698916553,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1515153263615323,0.0,0.0,0.0,0.2097247282688148,0.0,0.0,0.0,0.3604874337840433,0.0,0.0,0.0,0.0,0.0,0.0955160040645456,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11421584459613245,0.0,0.0,0.0,0.11036250746147253,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10882903391127342,0.0,0.0,0.0,0.0,0.0,0.0992029967160467,0.0,0.0,0.15707366269392678,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.16029743773293628,0.0,0.0,0.0,0.18333868526352895,0.0,0.0,0.0,0.0,0.0,0.2722293209365261,0.0,0.14326152887826166,0.0,0.11402697124609075,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1317412443074813,0.0,0.0,0.0,0.09168851934731748,0.14058861025277153,0.0,0.16687790913945588,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.08440023753260763,0.0,0.11478095241247455,0.17424929995702498,0.0,0.13264908264377848,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10164949734551804,0.0,0.0,0.0 fitness,drofdarb72,2018/04/20,"New lifter, underweight, plateauing already Age: 20 Weight: 142 ibs (Weighed 133 exactly two months ago) Experience: Nothing before recently. Height: 6'2"" Goal: Muscle gain Bench: 95x5x3 Squat: 110x5x3 Deadlifts: Not sure, I once did 220x1x2, but I'm still having trouble finding the right number for 5x3. Chin-ups: Hard 5 with good form OHP: 55x5x3 My bench is 95ibs, and has been for the past three weeks. There have been three or four times where I've gone to failure and literally couldn't lift the weight off my chest. **Yet at the same time, I don't feel sore.** I don't only just feel it in my chest when I finish my last set, if even. What are your thoughts on what I should do? I feel my form must be wrong with the bench-press. I think I should focus on pushups. (14 or so are a struggle for me.) On that note- my lifts in general are struggling. My core is a problem with most lifts. Even to squat 110 my back will be in pain if I don't wear a belt. I end up hurting my back with just the bar with OHP for sets. I'm thinking of either continuing SS and adding [Athlean-X's ab workout](https://www.youtube.com/watch?v=8jyhJ6TiUPA&t=549s) and switching bench with sets of push-ups or jumping plans to Athlean-X Max Size Inferno, which is based on a lot of high reps and relentlessly going from exercise to exercise. I think that plan might be good for me, because I seem to be struggling with low sets. **Thoughts?**",2.1463535353535335,4.908134248148151,2.023131313131316,95.13045454545455,84.2962962962963,5.198653198653199,21.88552188552189,6.714681859716394,0.4164814814814815,1117,37,230,13,33,330,168,270,0.14800000000000002,0.8109999999999999,0.041,-0.984,0,0,0,0,0,0,70,0,1,0,4,12,12,0,3,10,0,26,11,3,0,3,44,39,13,0,7,10,0,6,0,0,5,4,0,0,0,6,12,4,0,10,3,0,3,5,9,0,4,6,6,24,3,31,23,6,40,0,2,0,0,1,15,0,9,18,131,30,1,0.0,0.0,0.0,0.0,0.0,0.0,0.11507983534650695,0.0,0.0,0.0,0.14326238455037835,0.0,0.0,0.14066265157003333,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.19965101647753056,0.0,0.07913860625502832,0.0,0.11046940687208426,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11498422376005353,0.0,0.0,0.1714931067198457,0.0,0.0,0.0,0.0,0.1269913404140049,0.0,0.0,0.19692650807180767,0.0,0.0,0.0,0.11865543589287753,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.073781132703977,0.21777794912039825,0.0,0.0,0.0,0.0,0.0,0.0,0.11629548263406553,0.0,0.0,0.0,0.0,0.0,0.0,0.13716462538623667,0.0,0.0,0.0,0.0,0.13897769803797616,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1058226850353882,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.11037046823545482,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13772118331389266,0.0,0.0,0.10362310085509913,0.0,0.0,0.0,0.0,0.12538340359523076,0.0,0.0,0.0,0.1245682140453981,0.0,0.0,0.13825675214842875,0.0,0.09873588026973937,0.1381403197408987,0.0,0.0,0.0,0.1239302898125612,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12422262348513465,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.12818408150569846,0.0,0.0,0.1108677269895569,0.0,0.0,0.0,0.0,0.0,0.11818555094326945,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1036764361428154,0.0,0.0,0.4071560717849174,0.0,0.0,0.0,0.12235619340150525,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2495550959985681,0.0,0.2061291670251676,0.15140111663484085,0.0,0.0,0.0,0.0,0.0,0.0,0.12681774294891088,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10413579876013926,0.31617772205291106,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14194055117765494,0.0,0.0 fitness,Papa_Bearr,2018/04/20,"Second opinion on sweat suits. I’m thinking about wearing a sweat suit (the same kind that combat athletes use to make weight) while I run in the mornings. Now I very much understand that I will mostly be losing water weight, and that it will return once I rehydrate. My main justifications are: - it’s pretty cold in the morning (just slightly above freezing at times) and I’d rather not bundle up and get those clothes soaked - I’ve read that it increases metabolism, so my hopes are that it elevates my overall metabolism when not in the suit - improving my running stamina and endurance - I like sweating - although these suits put you at risk of excessive dehydration, my plan is to rehydrate while I run (as counter-intuitive as that may seem) If any of my points are misguided or misinformed (especially the second and third points), I’d appreciate your input! ",9.254983870967742,8.884865683870967,8.562379032258066,68.1835685483871,59.903225806451616,11.879032258064516,40.020161290322584,11.20814326018867,4.613467741935483,691,32,115,16,8,218,104,155,0.067,0.807,0.125,0.8847,0,0,0,0,0,0,23,0,2,0,2,6,5,0,1,6,0,8,7,4,3,0,22,16,14,0,3,6,0,3,1,0,3,0,0,0,0,12,5,3,0,4,1,0,5,2,2,0,3,0,4,14,3,14,12,5,20,0,1,0,0,2,9,0,7,7,78,26,1,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.14161637527771406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10880144135568644,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.20683812011357772,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21685915576390488,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.10173988063545064,0.0,0.0,0.0,0.0,0.2329772216772364,0.0,0.0,0.0,0.0,0.1390077402772406,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.15308688359585085,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.22177825398806528,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3937249952720062,0.0,0.0,0.21186397137972865,0.0,0.0,0.0,0.2093476367986175,0.0,0.0,0.20830522880797964,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.18958195334052425,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.13343746954933186,0.0,0.0,0.1214315929505944,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.21679442181812156,0.0,0.17986016379488262,0.0,0.1718271303931879,0.0,0.0,0.0,0.5071820511994815,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,ProfessorThiccBoi,2018/04/20,"Confused on PHUL program. I was planning to do the PHUL program and i understand when it says to do 3-5 reps. Meaning once you can do 5 reps move the weight up. However, what do they mean by 3-4 sets? Ive only ever done Starting strength that says 5x5.",-0.3150404312668478,1.924856094339624,1.8345552560646887,95.39528301886793,91.83018867924528,4.538005390835579,24.552560646900268,6.18269132825596,0.6705654986522913,195,9,43,2,7,65,40,53,0.046,0.8909999999999999,0.063,0.2263,1,0,0,0,0,0,8,0,1,1,2,2,2,0,1,2,0,8,1,0,0,1,6,12,2,0,0,0,0,1,0,0,0,0,2,0,0,3,1,1,0,3,0,0,1,0,1,0,0,2,3,5,1,5,10,0,7,0,0,0,0,4,2,0,1,3,25,8,2,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2637776948812001,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.23315843176892215,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.5615518191456893,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2739577993858962,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2745056988590696,0.0,0.19603788888959692,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.4099617642009567,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.1824436627629529,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.2683369681192183,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.3138819088655605,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0,0.0 fitness,Raging_Asian_Man,2018/04/20,"Give me some exercises to grow big delts! I have a really hard time putting on mass around my shoulders. Arms, legs, chest, and core all seem to progress much faster than my delts. I'm lifting as heavy as I can safely, usually doing 4x8 for each exercise. By my 3rd or 4th set I'm really tired and occasionally fail the last rep. My current exercises used to target my delts are as follows: * Shoulder presses (seated or standing depending on if a bench is free) * Side Dumbell Raises * Front Dumbell Raises * Kettlebell Swings Any advice is welcome. I'm mainly looking to add size. Should I decrease the weight and add reps? What other exercises can I be doing? Do I need to try dropsets? What works for you? Thank you! 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